#396: Cook Once, Eat All Week with Cassy Joy Garcia

Topics

1. News and updates from Diane [1:44]
   1. Instagram updates
   2. Balanced Bites Meals
2. Introducing our guest; Cassy Joy Garcia [3:39]
3. Something that I'm digging lately [7:22]
4. Cook Once, Eat All Week [17:30]
5. Storing fresh produce [24:01]
6. Meal prep for one [25:50]
7. Maintaining flavor profile after freezing [29:28]
8. Meal prep don't and smoothie prep [36:48]
9. Breakfast meal prep [41:05]
10. Lunch meal prep that's not salad [46:29]
11. Meal prep containers [51:19]
12. Meal prep and dietary restrictions [53:47]
13. More about Cook Once, Eat All Week [55:51]

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You’re listening to the Balanced Bites podcast episode 396.

Diane Sanfilippo: Welcome to the Balanced Bites podcast. I’m Diane; a certified nutrition consultant, and the New York Times bestselling author of Practical Paleo and the 21-Day Sugar Detox. My newest book, Keto Quick Start, released on January 1, 2019. I live in San Francisco with my husband and fur kids.

I’m the co-creator of the Balanced Bites Master Class with my podcast partner in crime, Liz. And together we’ve been bringing you this award-winning podcast for nearly 8 years. We’re here to share our take on modern healthy living, answer your questions, and chat with leading health and wellness experts. Enjoy this week’s episode, and submit your questions at http://blog.balancedbites.com or watch the Balanced Bites podcast Instagram and Facebook accounts for our weekly calls for questions. You can ask us anything in the comments.

Remember our disclaimer: The materials and content within this podcast are intended as general information only, and are not to be considered a substitute for professional medical advice, diagnosis, or treatment. Before we get started, let’s hear from one of our sponsors.

Diane Sanfilippo: Today’s podcast is sponsored by Perfect Keto. Dr. Anthony Gustin and his teams have created a line of supplements that are super clean and effective, no matter what your dietary needs. I’ve been blending their MCT oil powder into my matcha latte lately. Not only are MCTs; medium chain triglycerides; a premium source of your body’s preferred type of energy, and help to fuel your brain and body, but there’s also no added taste. It makes your coffee or matcha wonderfully creamy. Check them out at PerfectKeto.com and use the code BALANCED for 20% off at Perfect Keto; and their sister site, Equip Foods.

1. News and updates from Diane [1:44]

Diane Sanfilippo: Alright, folks. Before we get into my interview today, a couple of quick updates. The Balanced Bites Instagram account; well, the Balanced Bites Instagram account is all about food, spices, meals, fun, where I’m posting if I’m cooking something and sharing with you the little process behind the scenes. Trying to keep all of that over on the Balanced Bites account, and my Diane Sanfilippo account a little bit more kind of life, entrepreneurial, a bit of food, of course. I can’t avoid posting food entirely. But that’s what you guys can find over there.

And an update about the Balanced Bites Podcast Instagram account. Of course, y’all heard in episode 394 Liz and I talked about this show coming to an end in just a few more weeks, and the new show that we will talk about a little bit today, you will be following the new podcast just by following the Balanced Bites podcast. So don’t worry. Hang on. We will follow up with you. We’ll be doing some flashback Friday. So if you are a Balanced Bites podcast die-hard, and you want to make sure you're not missing some of those goodies; don’t worry, you’ll get some flashbacks.

Also, Balanced Bites meals. You guys, we have so many fun new things in the works with meals. As of the airing of this episode, we should very soon have the ability for you to order a box where you customize how many of each meal you're getting. If there’s something you don’t want to get, or you don’t eat pork, etc. So stay tuned for that. I am hoping; {laughs} I am hoping, hoping, hoping that that will release probably the weekend after this episode initially airs. But fingers crossed, y’all. And my y’all is a little hat tip to my upcoming guest. But we will see lots of stuff going on behind the scenes in terms of development and trying to make lots of options for all of you. So stay tuned on that front.

2. Introducing our guest; Cassy Joy Garcia [3:39]

Diane Sanfilippo: Ok. So today I have my dear friend, Cassy Joy Garcia on the show. We’re going to talk about meal prep, batch cooking, all kinds of fun stuff. And Cassy and I originally met at a book signing; myself and Liz and the folks from Primal Palate were all doing; I think we were in Dallas, Texas at the time. Even though Cassy lives in San Antonio. I think we were in Dallas; I don’t think we were in Houston. And she came to the book signing. And I remember meeting her, and just had a really great first impression. I just thought she was; I don’t know. Exuberant. I think that’s a good word for her. And we kept in touch over time.

And I remember, we chatted a little bit as she was working on her first book, Fed and Fit. And we did not really know each other that well. It’s really kind of funny how quickly our friendship has evolved and grown into something that’s just; I mean, our friendship is one of my favorite things. Just ever, in the world. {laughs}

But we quickly became friends, because I said; oh, your new book is coming out right around the time my updated Practical Paleo is coming out. Do you want to go on tour together? {laughs} Like, who am I that I invite someone to go on tour together, or ask them if they want to, when I don’t even know how we’re going to get along. But I think I just knew that we would. I think it was just, I don’t know, it was just in the starts that it was meant to be.

So that’s kind of; we weren’t really friends-friends before that. And we just became the fastest of friends. But our friendship is like I said, one of my favorite things.

So if you're not familiar with Cassy Joy, she is the creative force behind the popular food blog Fed and Fit and the author of two cookbooks; Fed and Fit, a 28-day food and fitness plan to jumpstart your life with over 175 squeaky clean paleo recipes. And of course her newest resource, Cook Once Eat All Week, 26 weeks of gluten free, affordable meal prep to preserve your time and sanity. She is a nutrition consultant and the creator of the Fed and Fit Project, which is a 28-day food and fitness self-discovery. And she is the voice behind what was formerly the Fed and Fit podcast.

So, a little background on Cassy for those of you who don’t know. At 24 years old, after years of fruitless dieting, Cassy found herself with extreme joint pain, fatigue, mental fog. In an effort to learn more about why her health was declining, she took to nutrition research. And after a year of implementing her newfound wellness practices, she felt better. Was living pain free, and experience more energy than ever before. Eagar to share her healthy living secrets with the world, she started Fed and Fit in 2011.

She helps others who, like her, have struggled with things like body image issues, health problems, and helps them to achieve their goals without ever dieting again. So, let’s see. When she’s not working, you can find her spending time with her husband Austin, their little one, Grayson Joy, and their Great Pyrenees fur baby, Gus. Or Gus-Gus, as many have you have probably met Gus on her Instagram.

Cassy loves to play golf, listen to audio book, especially great for grocery shopping and meal prep days. She loves sparkling water on ice with a generous squeeze of lime. Kate Spade pumps in all the crazy colors. And her sweet little family.

And if you have not heard Cassy Joy on the show before, she is in episode 281. Also back to 276 and episode 250. So, welcome back to the show, Cassy.

Cassy Joy: Thank you have having me!

Diane Sanfilippo: That’s so formal of you. {laughs}

Cassy Joy: {laughs}

3. Something that I’m digging lately [7:22]

Diane Sanfilippo: Alright, well, before we dive into the interview portion of this call, our listeners always want to know, what’s a new thing that you're digging lately? It can be nutrition related, or lifestyle focused, or book, an app, anything.

Cassy Joy: I am; well, I’m very much in deep obsessed with enneagram ever since you essentially sat me down in a chair {laughs} and you were like; take this test! I already have an idea, but take this test.

Diane Sanfilippo: {laughing}

Cassy Joy: I would say I’m in deep on that. I’m studying subtypes and all of that stuff. But another thing I’m digging right now is this book. I try to listen to a business book and then a just for fun Book at the same time. And I’m listening to this book called The E-Myth Revisited. So it’s a relaunch of it. I sent you a text about it the other day. And it is just great. It’s really practical information. Essentially, you think about all the small businesses that fail, and you hear that kind of stat. Right, the small businesses start and fail and blah-blah-blah. But you don’t ever really understand why. And he really jumps into the practical how-to’s and whys and how to move forward. And it’s been really interesting.

Diane Sanfilippo: I will listen to it. I promise.

Cassy Joy: {laughs} As you're shaking your head no.

Diane Sanfilippo: Does the author do the audible?

Cassy Joy: He does.

Diane Sanfilippo: You know that’s the only way I’ll listen to audible.

Cassy Joy: I do know that. I think it’s him. I assume it’s him. He’s not a talented audible. I don’t think he was for hire. Pretty sure this is the guy. {laughs}

Diane Sanfilippo: {laughs} Ok. Alright. We’ll see what happens. Just a side note, I always think it comes out super creepy when somebody who isn’t the author reads the book. It’s this; they’re guessing on the inflection and I’m just like; mm, I don’t know. It’s just something weird. It’s creepy to me, anyway.

Cassy Joy: It is creepy. Have you ever heard of Neil Gaiman, I think that’s how you say his name. He writes fiction.

Diane Sanfilippo: Oh, no. I don’t read fiction.

Cassy Joy: Oh, ok. Yeah. No. Me neither. {laughing} Just kidding.

Diane Sanfilippo: I’m super not into make believe. It’s just my think.

Cassy Joy: Oh, man. If anybody listening is into it; he wrote this book. Lots of them. But I just listened to Neverwhere by him, and he narrates. And he; you can just tell, to Diane’s point, the tender loving care that goes into reading a story by the author is just so evident. Especially in a book like that. It was incredible.

Diane Sanfilippo: I love it. Ok. Well, I think that’s a good new thing that you’re into. So, I’m going to say a new thing that I’m going to be into, and this will be us dropping a bomb. No, we have already announced this on a previous episode. But in case somebody did not catch a previous episode, a new thing I’m excited to be into is our new podcast.

Cassy Joy: Oh my gosh! I’m going to pee my pants, I’m so excited! {laughing}

Diane Sanfilippo: I’m so excited about this. It’s totally bittersweet, of course. And if you listened to episode, let’s see, it would have been 394 when Liz and I talked about it already. But, yeah, we’re super excited. We’ve been just kind of squirreling away on ideas, and brain storming. To your point, Cassy, about enneagram. So that anybody doesn’t feel that that was a one-sided pushing situation, I’m pretty sure you bought me the strengths finder test, and you were like; take this right now, and I took that one. Then I proceeded to take it in an hour we had before going to dinner in Portland a couple of years ago, or last year. And I remember it was like; this test will take approximate 90 minutes. I’m like; well, 90 minutes is my time to beat. {laughs} And I was like, boom, boom, boom. Through it really quickly.

So we’ll talk about all those kinds of fun topics like enneagram, and strength finder, and we’re going to be talking about entrepreneurship and business and we’ll have a little bit of health woven in because obviously that’s what people know and love us for, and it’s important as an entrepreneur. But, there will be lots of other things we’re going to talk about, too. What do you want to tell people we’re going to be talking about?

Cassy Joy: Oh my gosh, I am so excited about it all. I think one of the things I’m excited to share on the show is; Diane and I can talk shop endlessly. It’s probably my favorite thing it talk; shop talk. {laughs} And we definitely have a meeting of the minds there. And I think what’s interesting is when Diane and I talk through things that we’re facing in our businesses across such a huge spectrum of things we work on, it’s how we approach stuff and how we think through things. And they’re oftentimes different; you and I approach and/or think through things slightly differently. And I just; I’m excited to have just an open think tank. You know. Essentially our shop talk conversations with a recording button pressed.

Diane Sanfilippo: {laughs} Something like that. Yeah. It’s like, so often we’ll have a conversation, and we’re like; we should probably tell people how we came to that decision. Because those are the interesting things that happen. Or like something that went wrong. And we might not talk through it live in the moment, but we’ll be able to say; hey, this thing that we talked about last week or two weeks ago, and how did we either work through it or how did it totally flop. And just kind of see; I think we’re both really resilient with the way that we handle our businesses. We just don’t take things super personally. Even if for a moment we’re upset about it, and Vox or text each other about being upset.

But I think that’s one of my favorite parts of our friendship, is like we know each other really well to kind of give that little bit of tough love in either direction. Or, encourage the other person, mostly from Cassy to me, to have a little less toughness sometimes. So yeah, I’m really excited about it.

And I think; also talking, just about interpersonal relationships and friendships and working relationships and kind of how we connect with different people and find ways to manage our own personalities with other people. So I think that will be really interesting. I can’t wait to bring other entrepreneurs on the show, and do interviews and talk about all that stuff. We’ll have to make them all take tests before they come on the show! {laughs}

Cassy Joy: Oh, I love that.

Diane Sanfilippo: So we can know their enneagram, and we can know their four tendencies type, whatever you want to call it. Maybe we know their strengths. Anyway, there’s just an endless amount of topics for us to talk about, and I’m super pumped about it. So yah. Stay tuned for that. Should we tell them what it’s called? I don’t know if Liz and I will have announced that.

Cassy Joy: We should tell them.

Diane Sanfilippo: You want to tell them? You do it. I feel like I’m always the person.

Cassy Joy: Ok. So, let me set the scene.

Diane Sanfilippo: {laughing}

Cassy Joy: {laughs} Diane and I are trying to figure out a name and we were like; we know we want it to be about just getting it done, and what keeps us inspired, and business and moving forward. And we wanted to have a name, a single word that you could use. And we were on a road trip between Dallas and Houston for Diane’s book tour. I drove up there, and we partnered around. And I think I had thrown out 200 terrible ideas.

Diane Sanfilippo: {laughing}

Cassy Joy: {laughs} And then all of a sudden we landed on the word Driven. And it just…

Diane Sanfilippo: Yeah, after. And then after searching. Before I got too excited about it, I was like; let me check and see if there are other podcasts that are using that name that are talking about business and entrepreneurship. And it looks like there might be one or two that are actually talking about car stuff. And I was like; that doesn’t matter. That’s a totally different genre. And it just really didn’t seem taken, right?

Cassy Joy: It wasn’t. It was waiting for us. {laughs} It was just sitting there, waiting.

Diane Sanfilippo: {laughs}

Cassy Joy: So yep. That is our name. Driven. The Driven Podcast, or just Driven. I’m really good at marketing, clearly. {laughs}

Diane Sanfilippo: Something like that. Driven with Cassy and Diane. Something to that effect. I’m really excited. But stay tuned. So soon, I don’t know. I never really can pay attention to when our podcast will air versus when we’re recording it. So this episode will air; I think right after you and I are together. I’ll be in Texas, and we’re going to take some pictures for the new podcast. So that will be good, because if people are seeing us on Instagram; Instabook, that will be really fun.

So anyway. We’ll be sharing more about that in the coming weeks. And ideas on different segments we’re going to do, and topics we want to talk about. So we’re excited to get all of your feedback, and just loop you guys in and make it like a group effort so y’all feel like you're included. It’s going to be really fun to bring together both of our audiences from the Balanced Bites podcast and Fed and Fit. And just talk about all these things that people love when we talk about it on each of our shows. But we’ve never had a forum to go deeper and talk more about those types of topics. So I think it’s going to be great.

Cassy Joy: It’s going to be so great. Yay!

Diane Sanfilippo: High fives! {laughs}

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4. Cook Once, Eat All Week [17:30]

Diane Sanfilippo: Ok. So, today we’re going to talk all about your new book! Which is super exciting. It’s releasing next week. So, let’s get into it. The book is called Cook Once, Eat All Week. So excited. Why don’t you share a little bit of background before we get into the questions that we have from folks? A little background on the concept for the book so that our listeners can hear where this came from. And kind of what your vision and goal is for people using the book.

Cassy Joy: I would love to share. So, after I wrote my first book, {laughs} I said there would not be another one. {laughing} Unless there was an idea that kept me up at night. And this is really what that turned into. One of the things that we’ve encountered a lot with our readers; common pain points are I don’t have enough time to cook. Or it’s too expensive. Or it requires too much mental energy to plan all this stuff out. My kids are never happy. I can’t make everybody happy at the table at the same time. It’s just too overwhelming.

And in the context of meal prep; and I’ve meal prepped very traditionally in the past, right. Where you sit down, you find the 7 recipes you want to make, and then you spend all the time mapping your grocery list, and then 6 hours on your feet in the kitchen on a Sunday. Which sometimes is a lot of fun; you pop in a good audio book. But then you're eating leftovers all week long. And at least for me, come Wednesday, I’m really tired of my leftovers. But I feel chained to home, because I already have this food cooked. So I don’t really have a whole lot of options to be flexible.

So we tested something out for ourselves; this Cook Once, Eat All Week method, where we combine bulk meal prep principles with meal prepping for the week and making refined meals. And what you do is you take a big protein; so think about a pork shoulder. And a vegetable; so let’s say a bunch of broccoli, because broccoli is in season. And then maybe a bag of sweet potatoes. Or you can swap in another veggie.

And on your prep day; prep day now becomes cooking those components. So maybe we put your pork shoulder in the pressure cooker, or the slow cooker whatever you prefer. We steam the broccoli, and we bake the sweet potatoes. And maybe you whip up a quick sauce, if you prefer homemade sauces. And then what we do is we show you how to assemble these cooked components into fresh dishes three times throughout your week. So three different meals.

So maybe we make one casserole. We do some sort of a soup. And the other one we do a curried sheet pan dinner. And the dishes are all totally different from each other. You assemble them and then finish them in the oven, so they don’t take too long to cook, but they’re still served as if they’re fresh. And you're not eating the same thing over and over again.

So the wins here is; meal prep now becomes about 30 to 45 minutes of active time in the kitchen. So it gives you more time to go do whatever the heck you want to do, whatever that is. You're saving a ton; I’ve found that I’m saving a lot of money with this approach. Because, I’m able to really be strategic and efficient with my groceries. I get to use this entire pork shoulder and not be bored of it.

And then you also get to shop by season on all those things. Meals aren’t boring. And family; we have 26 weeks’ worth of meal prep in this book. That’s 6 months; it’s bananas. And we wrote all of these with in mind the mom that’s serving dinner to 4 picky eaters. We want to make sure you have as many wins in your back pocket as possible. So we’re not asking for crazy ingredients. And these are not super adventurous eating kinds of foods. But they are really healthy, and they’re going to be wholesome. So that’s it; Cook Once, Eat All Week.

Diane Sanfilippo: I love it. I’m flipping through a PDF. This is like; perks, you know. Perks of the job. I get to sneak peek a PDF. And it is like no book I’ve ever seen before. It’s really; it’s such a genius idea. And it’s cool, because I feel like that idea of transforming “leftovers”. Which a lot of us do that innately with small amounts of things. We’re just trying to figure out something to do with that little bit of leftover sausage that we browned, and then put it into the frittata or something like that.

But this is taking that idea and using that as the total strategy. To be like; instead of having that as an afterthought, why isn’t that the way that we approach cooking. So I think it’s really such a cool, creative idea. I love how the book just shows you; here are your main three ingredients. And then it kind of walks people through what they’re going to do and prep. And then it shows you the actual finished dishes.

And you guys; it’s not like each one looks the same with a minor tweak. It’s three totally different dishes. And I just think it’s such a creative idea. I’m glad you're my friend, so I can say my friend had this genius idea. {laughs} But I love it. I think it’s so great. You’ve obviously been having a great response to it. You did; what did you do, last year, that you kind of did a quick series of this on the blog and folks could try it out? What was that all about?

Cassy Joy: Yes. It was last year. It was January 2018. Grayson, my daughter, was due in January and this was how we were going to kick off maternity leave. January is a big month for traffic. And because meal prep was such a struggle for our readers, we’re like; we’ll just give them this new meal prep method. Four weeks’ worth of it. And honestly, we put it out there because we thought it would be really solid content for folks to kick off the year.

And it blew our socks off with how successful it was. The number of downloads and requests for more weeks. We did four of them, provided the shopping lists via email. And it really blew us away. And it was Grayson, my daughter was two weeks overdue. And I joke that I got to; it was day 13 or whatever it was of her being past due, and I got to the bottom of my to-do list, and I was bored for five minutes. {laughs}

Diane Sanfilippo: {laughing}

Cassy Joy: So I called up our publisher, and I asked him. I said; Eric, this concept has been incredibly well received. What do you think about turning it into a book? And they were like, you’re about to have a baby. Life’s about to be different. {laughs} But maybe we’ll talk again in a month or two. And we did it. It felt really important to do it because we have gotten nonstop requests for it since then.

5. Storing fresh produce [24:01]

Diane Sanfilippo: I love it. So cool. Ok, so we have a bunch of questions today that are from Instagram folks all about topics surrounding things like meal prep, and storage, and how to handle all of those issues. So the first one is just; “Do you have some tips for cleaning and storing fresh produce? Things like broccoli, carrots, celery, sweet potatoes, cabbage.” People just want to know what’s the best way to store that stuff?

Cassy Joy: You know, it’s a process and it feels like a little bit more work at the beginning. But it’s really helpful. My tip for storing fresh vegetables is, when you get home from the grocery store, go ahead and wash everything right away. And then let it air dry completely. I think I have found when I put wet produce into my refrigerator, it tends to rot much faster. So if you let something dry completely, it really saves on that. You can also throw a paper towel in your produce drawer to kind of help absorb.

You know, back in the day when we would put a piece of bread in our cookies that we made? Did you ever do that? To kind of help with the moisture. I’ve found the same is true, except the opposite, with the paper towel. Throw that into your vegetable drawer to help keep moisture off of your veggies.

Diane Sanfilippo: I remember that tip with brown sugar. Because when I was little, I would just eat brown sugar out of the jar. For anyone who doesn’t quite understand how chained I was to sugar. I literally would be like; oh, there’s a clump of brown sugar in here. I should probably eat that clump. {laughs} there’s another clump. Somebody was not paying attention to what I was doing. {laughing}

Cassy Joy: Oh man.

Diane Sanfilippo: Picture tiny Diane stacking up like a chair on top of something else to get to the brown sugar that’s like above the fridge. Anyway.

Cassy Joy: That is so cute.

Diane Sanfilippo: I mean, I would find it, wherever it was.

Cassy Joy: {laughing}

6. Meal prep for one [25:50]

Diane Sanfilippo: Ok, so we have a question. A bunch of questions about meal prep. These are from a bunch of different folks on Instagram. I’m going to see; there’s a couple of people asking kind of a similar question about meal prepping for one. So one is saying, “I struggle with meal prep since I’m only cooking for one. Suggestions on how to not eat the same thing every day?” Obviously you have a solution for that.

But this other one is about her mom. She says, “My mom was recently widowed and my dad did all the cooking. Plus, in Arizona summer, she can’t tolerate the hot kitchen. So I need to teach her how to meal prep so she’s not in a hot kitchen all week. Tips on that?”

Cassy Joy: Oh, that’s a good question. I would say utilize those countertop cooking methods as much as you can. The Instant Pot, if she doesn’t have one already, that would be a great gift to give her. Because you can cook a lot without having to heat anything up; heat up your house, I mean. So I would say try that. And you can make so much in there. Really, any protein you want. I can put a whole chicken in there. You can cook some turkey breasts. Pork shoulder like I mentioned. A brisket, you name it can go into the Instant Pot.

And then, what she could do. What I would recommend doing is let’s say she makes something in the Instant Pot and then assembles a meal. Maybe walk her through how to do some freezer meals. So maybe she makes; let’s say she goes through a week of Cook Once, Eat All Week. Every recipe is written originally to feed four adults. And, if she doesn’t want; we have a serving guide to where you can figure out how to have more or less depending on your needs. But let’s say she wants to make it as written, the four servings. You could walk her through; eat one fresh. Have the second one for leftovers this week. And then pack up the other two servings for freezer, so you’ve got them ready to go and you can just reheat them and enjoy whenever you want. And then you really get some variety.

We lean on the freezer a lot for meal variety. I mean, I can eat a different meal every day of the week through our freezer stash. So that’s what I would recommend.

Diane Sanfilippo: I love that. I’m a big fan of the toaster oven. When I was cooking for one, I would often put a couple of chicken legs, or like four to six or eight chicken thighs in the little toaster oven pan that comes with it. Or you can get some extra ones at like Ikea or online. And I’m a big fan of the toaster oven. Because it doesn’t heat the whole house. And it also; I feel like it’s more efficient because you don’t have to wait 10 to 15 minutes to preheat it.

And if you get one, especially if it’s for someone’s mom. I’m saying this; I was 30 when I was doing this. But I had a toaster oven that had a timer, so I would be able to put some chicken into the toaster oven, turn it on for like 40 minutes while I was getting ready in the morning. And god forbid that I forgot I was cooking chicken. It would actually turn off and it would ping at the end. And worst case scenario, it’s just sitting in there. I would never overcook it, I wasn’t burning anything because the timer would turn it off.

So I love the idea of a toaster oven that has a real oven setting and a timer so that you can make sure it’s turning off at a certain point. So I think that could be really helpful, as well. And of course; I know who this is. Androtta is her name. She’s come to a bunch of my seminars. Maybe a book signing, too. So I know we’ve met. But maybe Balanced Bites meals would be helpful for her. So that’s another really good idea. If she’s maybe cooking some meals, but she wants more variety without six of something, or four or something, then that’s another good idea. Of course I’m just going to throw it in there.

Cassy Joy: Great idea.

7. Maintaining flavor profile after freezing [29:28]

Diane Sanfilippo: Ok. So there are some questions on reheating; I’m sure you get these a lot. This one is “How can I prevent meals from losing their flavor after their frozen and reheated?” And this other one is, “Does your meat ever get the reheated flavor? If not, what do you do to avoid it?”

I don’t actually even know; do you know what that is? Is that a thing?

Cassy Joy: That’s interesting. The only thing I can think of, reheated flavor, would be if it has freezer burn or something.

Diane Sanfilippo: Freezer burn, yeah. Or absorbed flavors from something else, maybe. Ok, so what do you think about the best flavor and all that for reheating?

Cassy Joy: It’s a great question. It’s a question we get a lot. And so I poured a lot of thought and energy into a storage, freezing, and reheating from either the refrigerator or freezer method into the book. So it’s got a whole guide and template on what’s the best way to reheat a casserole, a soup, a bowl, you name it. So that’s in there.

But my tips, initially are, from a bird’s eye view, I like to reheat things as they were cooked the first time for the best results. So if you baked it, if they are baked chicken wings or a baked casserole, then the best place to reheat it is going to be in the oven. If it was a skillet, the best place is on the skillet, on the stove. Stuff like that. If it’s a soup, put it in a soup pot, cover it with a lid, and let it simmer and come to temperature. So those are as far as how to reheat, that’s how I would do it.

Now, how to really boost flavor; I’m a big fan of making use of some strategic citrus and some fresh herbs right at the end. And Diane has these actual considerations on her Balanced Bites meals, which is really thoughtful. But there is nothing more delicious; I have these; tortilla soup, for example, in my freezer right now. We have some really yummy soup recipes in the book that after I reheat them from frozen, they do have lime juice in there, but I still like to take a lime and squeeze it fresh in at the very end. Maybe a little pinch of salt or some black pepper and some fresh cilantro. Brings it right back to life.

Diane Sanfilippo: {laughs} I just made a note; strategic citrus. {laughing} Because I’m with you. Because even when you cook something fresh and it’s hot and you finish it and you just made it and it was hot, we still always garnish with something fresh. And citrus; if you cook lime juice, or lemon juice into something, it’s not the same as if you finish with it. Because you get the brightness and that pop at the very end. A lot of this is similar; whether it’s something that you cooked, or it’s a frozen meal that you're getting some way. Because if it’s homemade, there’s still always that opportunity, you reheat it in your house, put some sour cream on top, some fresh herbs, a little pinch of coarse sea salt. I really think that helps.

And I’m with you; strategic citrus. {laughing} I mean, that’s; band name.

Cassy Joy: {laughing}

Diane Sanfilippo: Rotten cilantro. {laughs} These are Parks and Rec references, for anybody unsure. We’ll have to figure out, Cassy, which shows and movies are going to be our reference movies.

Cassy Joy: Oh, I can’t wait.

Diane Sanfilippo: We’ll see what happens. But Liz always likes to reference things like; what is? Really old stuff, and I’m like, I don’t know what she’s talking about {laughing}. So then we make sure we throw in a lot of Clueless and Mean Girls and everything evens out in the wash. But she was quoting Parks and Rec for years before I actually watched it, and I feel so much better now that I’ve watched it.

Cassy Joy: Oh, it’s so good.

Diane Sanfilippo: So good. Ok. Strategic citrus. I’m with you. You guys don’t underestimate. And, I would say too; I think people don’t realize how long lemons and limes last in your fridge. Keep them in your fridge. And I mean, unless you're an over buyer, like me, they’re probably not going to go bad. But I always have at least one or two limes that kind of get to that brown place. And even still, you can cut it open and you’re like; meh. This is still pretty good. {laughs}

And it’s; we might not agree on this. I’m not sure. Maybe if you're making a recipe, it’s different for some people. Not for me. But I’m talking about an actual lemon, or an actual lime. I am one of those people who believes {laughs} I know you have purchased this before, but maybe it’s like a fresh one. I think bottled lemon and lime juice is an abomination, and buying lemon.

That’s like; I went to a friend’s house when I was a kid and I was asking for garlic, and she handed me garlic powder. And I was like; where’s the actual garlic? She was not Italian. And it was like; no self-respecting Italian person doesn’t have fresh garlic just sitting in a small bowl next to the stove, just like your salt and pepper. It’s like; that’s how we operate. It’s just sitting there. And it’s random, and there are cloves from all different heads of garlic and you're not sure which is old, but that’s just how Italian people are. It’s just always there.

Any who. When I say strategic citrus, I’m talking about cutting open a lemon or a lime and squeezing it on.

Cassy Joy: You're definitely going to get the most bang for your buck there. There’s a grocery store in Texas that has fresh squeeze lime juice, but it’s not the kind that’s been heated.

Diane Sanfilippo: {laughs}

Cassy Joy: I know. I hear you. I actually have a margarita recipe on Fed and Fit, and people like to make fun of me a little bit, because I say fresh lime juice; no exceptions in all caps. Because I’m like; if you're going to make the margarita that I have said is the best margarita that I have every had, it has to be fresh.

Diane Sanfilippo: Yeah. I’m with you. Ok, I just had to get on a fresh citrus soapbox. But I want people to know that you're not going to buy lemons today and they go bad in three days. You have at least a couple of weeks, unless you're a bad lemon picker. Don’t pick the ones that are in the bag at Trader Joe’s, where you didn’t notice that one of them was furry and had green stuff on it.

Cassy Joy: {laughing}

Diane Sanfilippo: Examine the lemons. I worked at Trader Joe’s for a while. I know what happens. Anyway, use your sniffer. If it smells kind of off, look for that. We’ve all had the fuzzy, green and white lemon.

Cassy Joy: Oh yeah.

Diane Sanfilippo: OK.

Liz Wolfe: The Balanced Bites podcast is sponsored in part by the Nutritional Therapy Association. The NTA trains and certifies nutritional therapy practitioners and consultants (including me; I’m an NTP), emphasizing bio-individuality and the range of dietary strategies that support wellness. The NTA emphasizes local, whole, properly prepared nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal.

The NTA’s nutritional therapy practitioner program and fully online nutritional therapy consultant program empower graduates with the education and skills needed to launch a successful, fulfilling career in holistic nutrition. If you're interested in learning about holistic nutrition but don’t necessarily want to become a practitioner, check out their new Foundational Wellness course. To learn more about the NTA’s nutritional therapy programs, resources, and to enroll in their free course, Nutritional Therapy 101, visit http://www.NutritionalTherapy.com.

8. Meal prep don’t and smoothie prep [36:46]

Diane Sanfilippo: Ok. So, here’s a question on food safety. And all the Instagram handles are just so hard to read on a podcast. But short and sweet; “Is there anything that isn’t safe to prep?” I guess she means ahead of time. “And do you have any suggestions for prepping smoothie jars, or bags, or making smoothies ahead of time for taking on a trip or camping?”

Cassy Joy: Ooh. Meal prepping a smoothie bag for taking on a trip or camping. That’s interesting. Is there anything that you cannot prep? Man, that’s a good question. I’m running through the options in my head right now. I’m sure there is something you can’t prep, I just can’t think of it.

Diane Sanfilippo: There’s stuff I wouldn’t prep. I wouldn’t prep salmon, because it cooks so quickly.

Cassy Joy: Yes.

Diane Sanfilippo: And I think if you're already somebody that’s trying to get the family to eat everything; leftover fish is not really your first choice.

Cassy Joy: Yes. I’m sorry to interrupt you. I’ve been asked that question a lot. Of those 26 weeks, we don’t have any primary proteins that are seafood, for that reason. Because I just feel more comfortable referring to the other animal spectrum. We have quick dinner options that are available that’s like a 5 to 10-minute salmon sear, to Diane’s point. But it takes no time at all.

So I would say, yeah; maybe steer clear of meal prepping fish. That’s one that I would do. There are some areas where you could probably make some minor adjustments, but I really wouldn’t bet everything on it. I wouldn’t; I think that’s the big one. That’s the biggest one I can think of.

And as far as smoothie prep for going on trips; I like to prep my smoothies in bags for the freezer. I will take; if I have coconut milk that I like to put into my smoothies, then I will pour the coconut milk into an ice cube tray. Freeze it solid. And then pop out three of those ice cubes, put it into a bag. Maybe a lunch skin, if you're looking at plastic consumption, for example, with the spinach and the half of a banana and the cocoa nibs, or whatever you want to put into your smoothie. And freeze those solid. Then you have those ready to go, pack them in an ice chest so you can make them when you're out and about.

Diane Sanfilippo: I love that. A couple of things I was thinking of as you were talking about the smoothies. I mean, this seems pretty obvious in terms of one other thing not to prep ahead, but there’s a little bit of a side note. I would say any kind of salad; you don’t, obviously, want to dress it ahead. I mean, that seems obvious, but maybe people don’t realize.

But I do think if you're making a kale salad, the dressing that the day before might be a good idea. Especially if you might then mix half and half of whatever that dressed, broken down a bit kale will be with something like some fresh romaine or some other leafy greens. Because kale salad actually gets better kind of the next day because kale is such roughage, and it’s not the same as lettuce. But sometimes I like to have it as a salad.

I bought some other day when I was traveling in LA, and I bought it in the morning and I ate it like 5 hours later, 6 hours later on the plane. I was like; yep, this is better now, because it had a chance to break down a bunch of that tough fiber in the kale. So that’s one where it’s like; I wouldn’t dress a salad ahead but if it’s kale, it’s not a bad idea.

And then for smoothies, something I used to do with smoothies sometimes. If you have a double walled stainless bottle. Something like a Healthy Human or any of that type of bottle, or a Yeti, that keeps things super cold. I was able to do some smoothies were several hours later, it was still pretty solid. So if you were doing a road trip, for example, or maybe camping where you were going to have it the next morning. Not probably two days later, but maybe the next morning, it could still be pretty darn cold. Possibly close to a nice frozen texture. Because those bottles really keep stuff kind of exactly how you made it. So that’s a possibility.

Cassy Joy: Great tip.

Diane Sanfilippo: I’m trying to throw in my two cents where I have it, you know. {laughs}

Cassy Joy: I love it.

9. Breakfast meal prep [41:05]

Diane Sanfilippo: OK, so how about; this is a really fun one. Breakfast meal prep. Sometimes that’s tough for people. And it’s actually something that’s really helpful so that folks are not having to stress out about cooking. We know, when people change their nutrition, breakfast tends to be one of the hardest because so many people are leaning on things like a granola bar, or a pastry, or a muffin. And not the healthier low-sugar type. Typically loaded with sugar. So what are some breakfast meal prep ideas that you have?

Cassy Joy: Oh, man. I’m a big fan of; I like an egg-free breakfast for meal prepping. I’m not anti-eggs in general, but I just find if I’m going to have eggs, I probably would prefer to have them fresh. So my favorite meal prep breakfast options also happen to be egg-free.

So I have these three egg-free breakfast bowls, and they’re great. It’s a protein, a starch, a vegetable, and a sauce. And I can make them all in advanced. There’s this chorizo bowl that we have. Chorizo and peppers, and we chop up potatoes. Roast those, brown some chorizo, add some roasted red pepper with it, and then there’s a cilantro lime sauce that we blend up. And I will pour those into little freezer containers, and then I just have these frozen breakfasts ready to go. Or you could keep it fresh in your refrigerator, as well, if you know you're going to go through it. But those are really freezer safe. I think that’s a really great one. That guide and collection of recipes is on www.FedandFit.com.

And another one that I really like to do that’s egg-free for breakfast are breakfast meatballs. This is a brand new recipe that we published, and it’s just stellar. Amber Golden who is on the team, this is something she’s been doing for years. She took ground pork, blueberries, of all things. It’s really delicious. Chopped up sweet potato, and kale. Because we’ve been hiding kale in recipes since 2011. {laughing}

Diane Sanfilippo: {laughing} I want to wear that on a T-shirt.

Cassy Joy: We’re making bags. It’s going to be our thank you for coming to a book tour signing gift for people who come out. We’re giving them a grocery bag that says; “Hiding kale in strange places since 2011.” {laughs}

Diane Sanfilippo: I like it.

Cassy Joy: But yeah, these meatballs. Mash it all together, bake these meatballs. And you can, again, either have them fresh or you can freeze them and just defrost two or three at a time, however many you need.

Diane Sanfilippo: I love that. I, contrary to Cassy’s preference, I really love making a giant frittata. I’m talking, a dozen or more eggs at a time. So the traditional cast iron skillet is a 10-inch skillet. We have an 8-inch skillet, which is the one that we use for cooking two pieces of salmon with my 6-minute salmon recipe. And it seems really tiny, but it’s actually; let me take my ruler out. Maybe it’s only 6 inches across, actually. And the 10-inch is like a standard. And then we have a 12-inch skillet, which seems super ginormous. Like, I don’t ever want to have to clean that one, because it’s just really heavy to take over to the skin.

But, that one; is he shouting? Oh, I thought my husband was like; well, it’s not like you wash that dish anyway. Because I’m the one who washes it. {laughs}

Cassy Joy: {laughing} Austin would totally shout that at me.

Diane Sanfilippo: I feel like that was, but I think he’s talking to someone else in that room. But, I will often do, if we have more than a dozen eggs on hand, I’ll use more than a dozen. And I’ll use a really serious amount of goat cheese, so if you can tolerate dairy, a ton of goat cheese. I’ll use sometimes an entire pack of bacon so that then each slice of the frittata is a no joke breakfast. Sometimes people make a frittata and it doesn’t have a lot of extra protein in it. It doesn’t have a ton of umami or additional flavors. I have a recipe in Practical Paleo where it was like swirly crustless quiche, which is kind of similar. And it has a bunch of veggies in it. But you really do need to have sausage or bacon or something else on the side. But I love putting everything right in so that then you have one big slice, and it’s super filling.

And, of course; #SonjaMorganStyle, for those of you who have not watched Real Housewives of New York. Sonja Morgan was supposed to be writing a toaster oven cookbook, and releasing a toaster oven of her own one day. But, listen. I like reheating my frittata in the toaster oven, because it gets a little extra brown on the edges. And I take a lot of pleasure in the browning of food. {laughs} So I’m all about the frittata. Because if I can cook once and eat all week on my frittata, then I’m really happy about it. So I’m here for the frittata.

Cassy Joy: I like that. You can talk me into a meal prep frittata with that amount of goat cheese and bacon. I’m in {laughs}.

Diane Sanfilippo: Cassy, it’s a serious. It’s strategic goat cheese. No, it doesn’t work the same as strategic citrus.

Cassy Joy: {laughing}

Diane Sanfilippo: I seriously wrote it down, and drew a design around it. {laughs} awesome. Ok, well I will feed you that one day. But the breakfast bowls sound awesome. I love the idea of sauce on it, and I bet people could even do that if they have your ranch already made or something like that if they didn’t make an extra sauce. I mean, I think cilantro lime sauce sounds amazing. But I love that. Because it just gets people thinking a little bit outside the breakfast box. But a lot of us are used to things like sausage in the morning and we don’t always think about combining it in a way that almost looks more like lunch or dinner, but that’s just all a made up construct.

10. Lunch meal prep that’s not salad [46:49]

Diane Sanfilippo: Ok, let’s see. What other questions do we have here? “Prep ahead lunch ideas that aren’t salads or wraps.” Ooh, that sounds like a challenge, because I’m all about the salad for lunch.

Cassy Joy: Prep ahead lunch ideas that aren’t salads or wraps. {laughs} I’m thinking; I’m like, oh no. Oh, man. I mean, I thinking warm or hardier salads. Like a Sonoma chicken salad. If you just eliminate the lettuce, you’ve got the chopped chicken, the grapes, the mayo, celery, and a nut. Something like that. Something a little bit hardier, if that’s what you're looking for.

There’s also options for if you want to take some canned salmon or some sort of a really good healthy seafood, mash it up and make something like that that you can enjoy with bell pepper scoops, or some crackers. I’m constantly doing a lot of smoked oysters, for example. Get that zinc in for lunch. Because it’s the only time; I’m not going to have oysters for breakfast {laughs}. And I don’t think I could get the whole family to eat them for dinner, so that’s when I squeeze those kinds of meals in.

Diane Sanfilippo: I like that idea a lot. I’m into that. I love tuna salad and stuff like that where you're getting a bunch of protein, and then you can kind of just add; I love the idea of bell peppers as a scoop. Or cucumber. Not as nutrient dense as a bell pepper, but that’s another good one.

And then, any no-recipe meal prep ideas? That kind of was one, I guess, where you're just doing a throw-together. But what kind of stuff. When you throw together a little plate, where it’s almost more like snacks. And I feel like we do this a lot, and if I ever post a picture of it on Instagram, it gets all the likes. It’s like this little sort of charcuterie snacky plate and that becomes lunch. What do you usually throw on a plate like that?

Cassy Joy: I like some cured meats. I do dairy, so I’ll have some sort of probably a cheese on there. I really like flax crackers, something like that. I really enjoy canned oysters; I think those are great. Or some sardines, would be wonderful. I really; gosh. Kite Hill cream cheese; their chive spread. Something like that is really yummy to break up the texture. Those are wonderful.

Other non-recipe meal prep; I mean, funny enough, we have a recipe, but we just had to put something up for it. But stuffed dates are really easy. And that’s a really great energy little package you’ve got right there. You stuff some dates with either peanut butter or almond butter or sunbutter, depending on your preference. Put a little sprinkle of sea salt, maybe a little dab of honey. Those are really yummy.

Diane Sanfilippo: That sounds really good. What was the other thing? Oh, I don’t know. As you were talking, I was like; ohh! And I forgot. Anyway. Oh, when I put together a plate like that, I think the other thing I put on there are like pork rinds or chicharrones. I love how crunchy they are.

And for the people who are eating low-carb or keto, flax crackers obviously are great too. But especially the cheesy ones from 4505 meats, the cheddar jalapeno. I mean, they’re like keto cheese doodles to me. And it’s one of my favorite snack foods. And I actually think they’re really good with sardines or, which sounds so weird. I actually ate in a hotel room once; I think it was the 4505 cheddar jalapeno with pickled herring. That’s how weird I am, and no I was not pregnant eating that. {laughs}

But pickled herring, if you haven’t had it, is a little bit sweet. So the salty cheesy spiciness and the crispy crunchy texture. I’m all about the texture too. As you know.

Cassy Joy: I have not had those chicharrones.

Diane Sanfilippo: Well I’ve just influenced you, haven’t I? You're like; obviously I need those.

Cassy Joy: I need them. I’m going to; as soon as we’re done with this, I’m going to go order some.

Diane Sanfilippo: The green bag.

Cassy Joy: Ok.

Diane Sanfilippo: The company is based here in San Francisco, so I used to eat the first flavor that they ever made, the original, which has a little bit of chili powder and it has a little bit of sweetness. I don’t know if they used cane sugar, or something like that. And those are; it’s almost like the kettle corn of chicharrones. Where it’s a little bit sweet, but savory. They’re super, super good. But the cheesy ones are my jam. #NotSponsored.

Cassy Joy: {laughs}

11. Meal prep containers [51:19]

Diane Sanfilippo: #Maybe they should sponsor the next podcast. {laughing} So we’re never out of those. OK. So, a couple more questions and then we’ll wrap this up because; I mean, obviously we can talk forever, and we will, soon.

“What are some of your favorite containers to use for freezer and oven?” So obviously lots of folks will be using plastic containers, and we aren’t able to stick those in the oven. Do you have any that you love that are good for both?

Cassy Joy: Yeah. You know, I have some glass containers that I really like. They’re heavy, and they're expensive. So if you are building an army of freezer meals, like I did preparing for a baby to be born. And I didn’t have Balanced Bites meals then. {laughs} Like you would now. But I would say that would be a option if you’re concerned about plastic because those can go; we have some freezer meals also on the website but where you take the raw ingredients for a chicken tikka, and we would take that and put it into a glass container and then we would just let it thaw a little bit and plop it into the slow cooker, and have slow cooker chicken tikka.

So that would be; glass would work really well for something like that. I would say, if you're ok with aluminum containers, those work for casseroles. If you're wanting to make a big batch, something like that, you can go straight from freezer into the oven.

And I do use plastic; those little Glad containers. I’m making a sign of them with my hands, but you can’t see that. But these little containers and they look like this. {laughing}

Diane Sanfilippo: It’s like the rounded rectangle one, I think.

Cassy Joy: Yes.

Diane Sanfilippo: Maybe they hold like 2 to 3 cups of food, I think.

Cassy Joy: That’s exactly them.

Diane Sanfilippo: I know the ones you mean.

Cassy Joy: Yes, those are them. They stack really well. Those are the ones that I will use to make individual servings. If I’m putting something into a big Ziploc bag; let’s say kale was on sale. Organic kale is on sale for some reason or another, and I went a bought a whole bunch of it, brought it home, washed it, chopped it, let it dry completely, froze it solid on a sheet pan so they don’t stick to each other, and then I would transfer that to a freezer bag. I’ll probably line that freezer bag with parchment paper or wax paper just so that the flavors from the freezer or the bag don’t infuse with my fresh veggies. Those kinds of things is what I’ll do for freezer containers.

And then those stasher bags are great if you're doing things like meal prepping individual smoothies.

12. Meal prep and dietary restrictions[53:47]

Diane Sanfilippo: Love that. Ok, so one more question here. And this one, I think probably is relevant to a lot of folks listening; a lot of people listen to your show, or your readers and your blog. How to meal prep and plan for a family menu that’s going to have a variety of nutritional, dietary, perhaps allergy concerns. How can people navigate that?

Cassy Joy: I mean, at first I would go to lowest common denominator. What can everybody eat? I would start there, and that’s where you start your basics. Now, the book. Because I couldn’t help myself. We do have dietary considerations and markers in there, so hopefully you can navigate 24 of the 26 weeks can be made grain-free paleo, dairy free, egg free, nut free. We have a lot of those in there. So I would go lowest common denominator.

And then I would see if there are; let’s say part of your family is dairy free but the other part really wants some cheese on the occasional dish, we tried to make sure that we were only using cheese in dishes that could be easily removed. So maybe you're sprinkling cheese on half of the casserole. And I would just do that. Don’t make life too difficult for yourself where you're having to make two totally different dinners. I would just see, what can I modify within this spectrum?

And that’s where I would start. And if the whole family can get behind sweet potatoes and steak; you know, that’s everyone’s favorite meal. Then throw yourself a win once a week and make sweet potatoes and steak for everybody so you at least know you’ve got one in the bag.

13. More about Cook Once, Eat All Week [55:51]

Diane Sanfilippo: I love that. Ok, Cassy. I feel like we got to so many amazing topics and questions that people are curious about for meal prep and getting themselves ready and just creative ideas. So of course now everybody wants to know more about the book. Where they can get the book. What kind of preorder goodies and all of that we can get our hands on? So tell us more about all of that.

Cassy Joy: Yeah, I would love to. So we wanted to make sure; before I started writing books and had friends that wrote books, I didn’t understand preorders. And I would definitely wait until a book came out. And now I know how helpful it is to have preorders for a book. So as such, we wanted to spoil people who went the extra effort to preorder with all kinds of goodies.

So you can head to Amazon; it’s an easy place to preorder the copy of Cook Once, Eat All Week. It hits shelves April 23. And if you do go ahead and grab it ahead of time, then make sure you sign up for our preorder bonuses. We’re going to send you four more weeks of Cook Once, Eat All Week and several other goodies. By this time, we will have a meal prep planner for you. We’re going to have labels that you can put on your food in the refrigerator or in the freezer. And some other really special deals. So make sure you sign up for that.

But yeah; Cook Once, Eat All Week on Amazon. Or you can find all the information over at www.FedandFit.com.

Diane Sanfilippo: Will you be on a book tour?

Cassy Joy: Oh, yes, I will be! {laughs} We’re hitting the road. And it’s going all over the place. If you go to www.FedandFit.com/events you can see the full lineup of where we’re headed. But it’s about a 10-11 stop tour. I would love to see you out there. As I already mentioned, we’re going to have a gift for you for coming out as an added thank you as well as maybe some fun swag from some of our partners.

Diane Sanfilippo: Yay! So fun! And I’ll probably be crashing at least one of those events. So stay tuned you guys, we’ll talk more about it coming up. So yay. Thank you so much for hanging out with me. We’ll be hanging out a lot more, virtually, at least.

You guys; if you can’t wait to hear more from both Cassy and myself, make sure you stay tuned for details when Driven; oops. I just dropped my earbud. We’re off to a good start. {laughing} When Driven with Cassy and Diane begins airing. And it should begin airing right after the Balanced Bites podcast wraps up with episode 400. So either that same week; it will be somewhere right around the same time. But Driven is the name of it. We’ll be, I'm sure, bombarding you on social media by the time you see this. So super excited.

And if you're following Balanced Bites podcast on Instagram, don’t worry. You will be following the Driven podcast when it comes out. Because we will just kind of convert that account, and do some flashbacks. We’ll do flashbacks to old episodes of Balanced Bites. We’ll do flashbacks to old episodes of Fed and Fit so you can kind of be looped in on some of that, as well. And yeah. Alright.

That’s it for this week. You can find me at http://dianesanfilippo.com. Don’t forget to join my email list for free goodies and updates you don’t find anywhere else on my website or here on this podcast. While you’re on the internet; well, I guess you could leave us an iTunes review. But we’re closing out the show soon. So I’m just going to say, keep your eyes open and your ears peeled for the new podcast coming very, very soon. We hope that you click subscribe and tune into Cassy and I on the new show; Driven. We’ll see you next week.