Salad With a Side of Fries Nutrition, Wellness & Weight Loss
What to eat and when to cheat! Let's decipher between all the “diets” out there. You know what to do but it itsn't working. In fact, your diet could be making you fatter. Ever wondered if cryo-freezing your fat cells would really work? Should you try acupuncture? A hypnotist? If you do, how do you know if someone’s good? Salad with a Side of Fries is the podcast that will answer all these questions and more! Talking wellness and weight loss for real life, because most of us are going to drink, eat out, skip the grocery store and who wa...
Bonus · Fri, April 18, 2025
Nutrition Nugget: CRP
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about CRP (C-Reactive Protein), a fascinating blood test that could be key to understanding your body's hidden inflammation. Did you know your CRP levels might reveal more than your heart health? How could this test impact your long-term wellness? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Want to Jump Into Round 2 of the Healthy Vibe Tribe? Start HERE: https://bit.ly/gotrimprofile Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Antioxidants The Ultimate Biohack
Wed, April 16, 2025
Real People, Real Results: Shannon
Are you tired of starting over every Monday? Wondering how to build lasting healthy habits that stick—even when life gets chaotic? Then this episode is for you. This week on Salad with a Side of Fries , host Jenn Trepeck dives into the transformative journey of the Healthy Vibe Tribe and how 12 weeks of shared goals, weekly check-ins, and community support led to lasting change. Healthy Vibe Tribe member, Shannon, joins Jenn to share how she went from chasing the number on the scale to tuning into how she felt—physically, emotionally, and mentally. They talk about staying on track through travel, social events, and everyday chaos, proving that progress—not perfection—is what matters. Tune in to hear how consistency, community, and a shift in mindset can help you transform from the inside out. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (04:20) The creation of the Healthy Vibe Tribe (10:44) Discussion of the commitment level as a Healthy Vibe Tribe member (13:18) Noticing the transformation in healthy habits over 12 weeks (27:20) The Healthy Vibe Tribe principles made all the difference while traveling (33:37) Making the choice about drinking an alcoholic beverage (37:33) Going forward with the learnings from the Healthy Vibe Tribe (44:38) Tips on making life and health changes on your weight loss journey KEY TAKEAWAYS: Weekly check-ins and shared goals fostered accountability and motivation, especially during busy times. Instead of fixating on the scale, shift your focus to how you feel—physically and emotionally. While tracking numbers offers helpful structure, lasting results come from staying present, consistent, and committed to progress over perfection. Being part of a supportive community and intentionally planning will help you maintain healthier habits during challenging times like vacations and conferences. Scheduling check-ins, packing snacks, and prioritizing wellness, can help you avoid the typical wellness pitfalls of travel. Transformation takes root when healthy decisions become second nature. This shift fosters a sense of empowerment and often inspires those nearby, creating a ripple effect that encourages collective growth. Consistent choices, made with intention, serve as a quiet but powerful example of what’s possible when wellness becomes a way of life. QUOTES: (07:40) “Am I an example or a warning? You get to a point where you have to decide that time is important, and I don't want the quality of the subsequent decades of my life to be different becaus
Bonus · Fri, April 11, 2025
Nutrition Nugget: Methylene Blue
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about methylene blue—yes, that bright blue liquid you’ve seen turning water (and lips!) a shocking shade of blue. But beyond its eye-catching color, could this synthetic compound hold the key to boosting brain function, fighting aging, and enhancing physical performance? Some biohackers swear by it, while others urge caution. So, what exactly is methylene blue, and is it the next big thing in wellness—or just another fleeting trend? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Red Light Therapy
Wed, April 09, 2025
Is Mold the Root Cause of Your Symptoms? (feat. Jenn Malecha)
Are you feeling off but can’t pinpoint the cause of your frustrating symptoms? Have you considered that mold could be the culprit? Today’s guest shares insights into the symptoms of hidden mold exposure and mold remediation to heal and improve your overall health. This week on Salad with a Side of Fries , Jenn Trepeck welcomes functional health coach Jenn Malecha to share her personal journey with hidden mold exposure and the profound impact it had on her health. Jenn M. opens up about her skin cancer diagnosis, unexplained symptoms, and the shocking discovery of black mold in her home office. Together, they uncover why mold often goes undetected, the dangers of mycotoxins, and how symptoms like brain fog, vertigo, and digestive issues can easily be misdiagnosed. From mold sabbaticals and testing methods like VCS and urine analysis to the importance of professional remediation, this episode is packed with crucial insights. Plus, Jenn M. shares her toxic checklist to help you identify hidden hazards in your environment. Don’t miss this eye-opening conversation—your health might depend on it! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (04:56) Jenn M. shares her professional background and discusses her skin cancer diagnosis (07:33) Jenn M. experienced health problems, leading her to discover black mold in her home (15:17) Why mold exposure can often be overlooked and what about mycotoxins (22:06) Symptoms associated with mold exposure in your home and taking a mold sabbatical (27:46) Visual contrast screening (VCS) and urine testing (33:03) Get a professional to do mold remediation (39:16) Jenn M.’s toxic checklist available to members and EMF radiation KEY TAKEAWAYS: While not all mold is dangerous, certain types release toxic compounds called mycotoxins, which can cause significant health problems. These toxins often go unnoticed in homes, especially in water-damaged buildings. The symptoms of mold exposure, such as ear ringing, vertigo, teeth grinding, brain fog, and digestive problems, often resemble those of other conditions. This can lead to a misdiagnosis, as traditional medicine treats symptoms individually rather than considering an underlying cause like mold or mycotoxins. If you suspect mold exposure, go on a "mold sabbatical" by leaving your home for a few days, ideally staying in nature. If symptoms improve outside your usual environment, this could indicate a mold issue in your home. Visual contrast screening (VCS) and urine tests can help detect mold exposure, but they
Bonus · Fri, April 04, 2025
Nutrition Nugget: Blue Mind Theory
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the fascinating Blue Mind Theory—the idea that being in, on, or near water can profoundly impact your mental and physical well-being. But what is it about water that calms the mind, sparks creativity, and even lowers stress hormones? Could something as simple as taking a shower or listening to the sound of waves really influence your brain? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Blue Mind - Book
Wed, April 02, 2025
Let's Uncomplicate Wellness
Does your health plan stress you out more than it helps you? If navigating wellness feels overwhelming, you’re not alone. Luckily, wellness doesn’t have to be complicated. In this episode, Jenn shows us how. On this episode of Salad with a Side of Fries , host Jenn Trepeck is here to help you uncomplicate your health journey. From focusing on what works for your body to tuning out the endless noise of health content online, Jenn breaks down the essentials—clean eating, movement, sleep, stress management, including the power of social connection, and the role of supplements. Learn why consistency matters more than perfection, how to listen to your body's signals, and why sleep might be the ultimate biohack. It’s time to simplify, take control, and make wellness work for you—without the stress! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (02:44) Don’t allow your health plan to stress you; focus on what works for your body and your life (06:19) Limit how many content creators you follow and the truth about protein and fiber (10:31) Clean, lean protein, veggies and fruit, and eating at certain times of the day (15:27) Fasting, the difference between unprocessed and processed foods, and movement (23:40) Listen to your body, stress, sleep and supplements (31:15) Social connection and community are key for longevity (33:08) Sleep is the ultimate biohack for a healthy body (37:02) The quality of a supplement matters KEY TAKEAWAYS: If your health plan feels overwhelming, it might do more harm than good. Simplify your wellness by focusing on what works for you and limiting the experts you follow to avoid confusion and decision fatigue. Our bodies are wired to respond to stress as a survival mechanism, but modern-day stressors—like emails and phone notifications—trigger the same physiological response as life-threatening situations. This prolonged fight-or-flight state shuts down essential functions like digestion, immune response, and detoxification, contributing to long-term health issues. Simple actions like deep breathing before meals, movement, quality nutrition, fresh air, and social connection can help regulate stress and improve overall well-being. Prioritizing sleep and establishing consistent routines further support mental and physical health. Supplements can be a powerful tool to add on, but they cannot take the place of other healthy lifestyle choices. QUOTES: (07:48) “No expert knows your body better than you do. We teach ourselves not to listen to our bo
Bonus · Fri, March 28, 2025
Nutrition Nugget: Sola Carb Bread
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Sola Carb Bread and whether it truly lives up to the hype. With Gary (one of Jenn’s client’s) once again stepping in as our official taste tester, we take a closer look at the marketing claims, nutrition labels, and ingredient lists to see if this low-carb bread is worth adding to your pantry—or if it’s just another overly processed option wrapped in a healthy halo. Could too much fiber in Sola Carb Bread lead to unexpected digestive surprises? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram “Healthier” Food Swaps - Worth it or Hard Pass
Wed, March 26, 2025
Next Level Health with Molecular Hydrogen (feat. Greg the Hydrogen Man)
What if a simple molecule could revolutionize health and longevity? n this Salad with a Side of Fries episode, Jenn Trepeck welcomes Greg the Hydrogen Man, a molecular hydrogen therapy specialist, researcher, and the voice behind the popular YouTube channel Uprising 144k. Greg shares his journey of overcoming severe health challenges through molecular hydrogen and how this powerful antioxidant can optimize cellular health, reduce oxidative stress, and support overall well-being. From uncovering groundbreaking research in Japan to witnessing his father’s recovery from arthritis, Greg dives deep into the science and potential of hydrogen therapy. He also sheds light on common misconceptions, warning about low-quality hydrogen products that may do more harm than good. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (05:13) Greg shares his healing journey using molecular hydrogen (14:10) How Japan has integrated hydrogen therapy into medical practice (18:55) Greg shares his father's story of recovery from arthritis (27:00) Greg talks about the continuing research of molecular hydrogen (34:57) How does hydrogen create these positive results in cellular health (42:52) Quality is key KEY TAKEAWAYS: Greg shares his journey of overcoming severe health challenges by incorporating molecular hydrogen into his routine. He warns about misleading hydrogen products, particularly hydrogen tablets, which may contain harmful compounds and alter water’s pH in undesirable ways. Despite promising results and increasing research, molecular hydrogen therapy remains relatively unknown in mainstream healthcare. Greg noted that Japan has integrated hydrogen therapy into medical practice, while in the U.S., financial interests and misinformation may be slowing its adoption. Hydrogen is significantly smaller than other antioxidants, allowing it to reach deep into the mitochondria and every part of the body where other antioxidants cannot. This makes it particularly effective in combating oxidative stress linked to inflammation and various diseases. QUOTES: (11:08) “It's important to use hydrogen properly because it needs to be safe, but you want it to be effective. So we want it to work.” Greg the Hydrogen Man (21:41) “We don't realize the value of our health until it's jeopardized. Right? And then we realize how little these other things matter.” Jenn Trepeck (36:27) “They put hydrogen there because they had already seen that it was having a positive effect on all these medical conditions.” Greg the Hydroge
Bonus · Fri, March 21, 2025
Nutrition Nugget: Black Rice
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about a grain once reserved exclusively for royalty—black rice, also known as forbidden rice. Packed with protein, fiber, and powerful antioxidants, this vibrant grain rivals blueberries' health benefits and boasts a lower glycemic index than brown rice. But what makes it so special? And how can you easily incorporate it into your meals to maximize its nutritional punch? Stay tuned to discover how black rice could be a game-changer for your diet! Have you ever tried black rice, and if so, what’s your favorite way to enjoy it? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget - Cool Your Rice Nutrition Nugget: Non Alcoholic Fatty Liver Disease
Wed, March 19, 2025
Your Pain is NOT because You're Old (feat. Dr. Amy Novotny)
Do you suffer from age-related aches and pains that traditional stretching or medications won’t relieve? Are you doing all the sports recovery things and still feel pain? It’s possible that the cause isn’t actually aging, but because your body is in a state of fight-or-flight. Tune into this episode and discover how simple posture adjustments and diaphragmatic breathing can transform your physical performance and well-being. In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Dr. Amy Novotny, founder of the PABR® Institute. Together they explore a naturalistic approach to pain relief, stress reduction, and overall wellness. Dr. Novotny shares her groundbreaking work on how altering your breathing mechanics and ribcage positioning can shift the body from a fight-or-flight state to a state of rest and relaxation, helping to reduce muscle tension and improve physical performance. By addressing the autonomic nervous system this approach can relieve digestive issues, and decrease the impact of chronic stress, and this episode offers insightful strategies for relieving pain, improving sleep, and even overcoming trauma-related physiological responses—all without the need for traditional stretching or medications. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (05:27) Amy shares her professional journey (09:47) The three main components of the autonomic nervous system. Amy explains the results of a patient changing their breathing mechanics (15:15) Amy explains muscle contraction and why it’s worse with age and gives an example of how to relax the breastbone (26:47) What should you notice about back muscle tension (29:11) Belly breathing versus diaphragmatic breathing and how chewing and swallowing impacts your TMJ joint KEY TAKEAWAYS: Dr. Amy Novotny discovered that altering her ribcage position and breathing mechanics allowed her to shift from a fight-or-flight state (sympathetic) to a state of rest-and-relaxation (parasympathetic), significantly reducing muscle tension and enhancing her physical performance without traditional stretching or rehabilitation techniques. Dr. Novotny's work highlights how chronic stress and muscle tension, especially in the abdominal region, can contribute to digestive issues. People can naturally relieve physical tension, improve digestion, and even overcome trauma-related physiological responses by addressing posture and breathing mechanics. Unlike voluntary muscle contractions (e.g., lifting an object), emotional stress triggers involuntary muscle contractions that can
Bonus · Fri, March 14, 2025
Nutrition Nugget: Red Light Therapy
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about red light therapy. Ever wondered what all the hype around red light therapy is about? Is it as magical as some claim? From facials to full-body treatments, red light therapy has been making waves—but what’s the science behind it? Could it help with skin rejuvenation, hair growth, or mood regulation? And how often do you need to use it to see results? Tune in as Jenn breaks down what red light therapy can do, how it works, and the benefits it may bring! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, March 12, 2025
More on GLP-1 Meds & How to Increase GLP-1 Naturally
It seems like almost everyone is taking GLP-1 medications these days to lose weight. Now a couple years after they’ve been used for this purpose, what do we know? How do we interpret all the headlines about them? Despite how the news makes it sound and what your doctor may have told you, you have options! Tune in to understand more about GLP-1 medications, what Jenn does as a health coach for her clients who are taking them, and how you can naturally support your own GLP-1, empowering you with knowledge and control over your health. Welcome to Salad with a Side of Fries! In today’s episode, Jenn dives into the impact of GLP-1 medications on metabolic health. She begins by explaining what GLP-1 is and addresses some of the controversy surrounding celebrities who don’t admit to using it for their weight loss. Jenn also uncovers how the secondary benefits of GLP-1 often mislead the public and explores its short term side effects and potential long lasting impacts. She discusses the concept of fat cells having memory, what people can do to support true metabolic health while taking these meds, and shares practical tips for naturally supporting your body’s own GLP-1 for long term metabolic health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (00:00) Jenn talks about GLP-1 meds, metabolic health and weight loss (05:07) Defining GLP-1 and how it works in the body (12:05) How the public is misled by the secondary benefits of taking the medication and discussion of side effects (21:08) Being cautious and a discussion of the gut brain connection and malnutrition (26:50) Fat cells have memory, BMI as a metric, and an example of how the Healthy Vibe Tribe brought down blood sugar 70 points for a client (35:10) How to naturally support your GLP-1 and metabolic health (43:53) What about insulin KEY TAKEAWAYS: GLP-1 medications are more openly discussed with more people openly admitting they’re taking them. This shift contrasts with the early days when celebrities falsely claimed weight loss was solely due to light exercise, misleading the public and creating unrealistic expectations for weight loss. Jenn criticizes the Super Bowl ad from Hers, which she believes "weaponized diet culture" to promote its version of a GLP-1 medication. She expresses frustration with how marketing continues to exploit societal insecurities around weight, comparing it to the more positive and empowering approaches taken by brands like Dove. While GLP-1 medications can be life-transforming in the short term—reducing weight and alleviating joint pain—there are
Bonus · Fri, March 07, 2025
Nutrition Nugget: Microwave Mentality
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the microwave mindset—our collective obsession with speed, convenience, and instant gratification. But what if our need for quick fixes is actually working against us, especially regarding our health, habits, and personal growth? Could slowing down be the real key to lasting success? Before you hit fast forward, take a moment to consider: where in your life are you opting for the shortcut, and is it really serving you in the long run? Tune in to find out more! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, March 05, 2025
Your Fat Cells Have Memory, A New Study Finds (feat. Ferdinand von Meyenn)
Do you struggle to lose weight and keep it off? It turns out, fat cells actually have a memory that can keep weight off after rapid weight loss! In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Professor Dr. Ferdinand von Meyenn, assistant professor at the Institute of Food, Nutrition, and Health at ETH Zurich, to explore his study with the intriguing finding that fat cells encode a memory which influences the ability to maintain weight loss and therefore impacts metabolic health. They delve into his groundbreaking research on bariatric patients and mice, uncovering how fat cells retain memory and can continue to impact the body long after weight loss. Dr. von Meyenn breaks down the role of epigenetics, why GLP-1 medications don’t provide long-term effects, and the importance of proper nutrition and lifestyle when losing weight and keeping it off. They also discuss the hip-to-waist ratio versus BMI and why prevention is the most powerful tool for long-term well-being. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (05:27) Ferdinand’s research on fat cell memory and metabolic health (09:21) Research findings on bariatric patients and experiments on mice (17:28) Ferdinand defines epigenetics and GLP’s don’t give long-lasting effects (26:06) Losing weight too quickly and the set point concept (35:00) Weight loss is good, but proper nutrition is critical and discussion of adiponectin (38:27) Excess energy and body fat, the hip to waist ratio, and being overweight, and the long-term consequences KEY TAKEAWAYS: Even after significant weight loss, an individuals' fat cells retain molecular changes (altered RNA and epigenetic markers) associated with their previous obese state. These long-lasting molecular markers in the fat cells predispose the body to regain weight as it responds more readily to an obesogenic environment. Weight loss significantly improves health, whether in humans or mice. However, fat cells have a form of memory, meaning that even after weight loss, some molecular changes persist. While these changes do not necessarily drive disease, they highlight the importance of sustained weight management strategies. Rapid weight loss, especially with methods like GLP-1 medications, can lead to muscle loss, negatively impacting metabolism and overall health. Since muscles play a key role in energy expenditure and physical stability (especially with aging), preserving muscle mass during weight loss is crucial for long-term success and well-being. QUOTES: (06:59) “Many times peopl
Bonus · Fri, February 28, 2025
Nutrition Nugget: Camel Milk
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about something you probably don’t have in your fridge—camel milk! You might be wondering, why camel milk? Well, it turns out this ancient superfood has some surprising health benefits that could shake up the way you think about dairy. From gut health to blood sugar balance, this unique milk is making waves in the wellness world. Could this be the next big dairy alternative? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, February 26, 2025
Stop Battling Your Body and Be-Friend It (feat. Marla Mervis-Hartmann)
Is your relationship with food or your body complicated? Do you struggle with body confidence and self-love? You might be surprised about how many aspects of life are impacted by your body image. Wondering if you can truly love your body? Spoiler alert: you can! In this Salad with a Side of Fries episode, Marla Mervis-Hartmann, a dynamic speaker, bestselling author, and coach specializing in body confidence, self-love, and intuitive eating joins the show. Together, Marla and Jenn dive deep into healing a challenged relationship with your body, breaking free from diet culture and disordered eating, and embracing true self-acceptance. Marla shares powerful insights on shifting away from food restriction and guilt, learning to trust your body, and fostering a sustainable, positive mindset around food and body image. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [3:40] Marla reveals how she began her focus on healing her body image [10:07] How negative body image can show up in our lives [19:20] Listening to your body and befriending yourself [25:52] Choosing the road of self-compassion and acceptance [30:48] Reframing your perception of your body image KEY TAKEAWAYS: People believe reaching a certain weight or body shape will bring them happiness and confidence, but true healing comes from addressing deeper emotional and psychological factors, not just physical appearance. How we feel about our bodies can impact our relationships, work, self-worth, and ability to be present. It can lead to comparison, avoidance of opportunities, and even withholding joy from ourselves. Recognizing and challenging diet culture, societal pressures, and past traumas is crucial for improving body image. Developing self-compassion, addressing underlying emotional wounds, and reframing our relationship with food and our bodies are key steps to healing. Finding a balanced, self-compassionate approach to body acceptance and eating is essential. Instead of rigid dieting allow for self-acceptance, mindful choices, and kindness toward oneself—much like a best friend offering support. QUOTES: [6:10] “I needed deep help with this. So that's what took me on this journey of recovery, of healing my relationship with my body and my food.” Marla Mervis-Hartmann [9:44] “We can be so mean to ourselves, the things that we say in our head compared to what we would never say out loud to someone else, but we say them to ourselves.” Jenn Trepeck [25:09] “If you're hearing this right now, that moment when something shows u
Bonus · Fri, February 21, 2025
Nutrition Nugget: Done List
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the power of a “Done List.” Have you ever considered what you’ve already accomplished instead of focusing only on what's left to do? Tune in to explore how this simple shift in perspective can change your approach to health, nutrition, and daily life. Imagine how much more empowered you’ll feel when you start celebrating your progress instead of stressing about what's ahead. Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram There's Not Enough Time in the Day Will Power Won't Power Meditations for Mortals - Book
Wed, February 19, 2025
An Important Relationship—You + Food
How much mental space does food take up in your life? Do you feel trapped by food rules, guilt, or the pressure to eat a certain way? Let’s put on our curiosity hats to explore our relationship with food. In this Salad with a Side of Fries episode, Jenn Trepeck discusses our important relationship with food. From food triggers and guilt-free eating to breaking free from restrictive diets or mindsets, Jenn explores how our thoughts about food impact our daily lives. Plus, she highlights why seeking support can be a game-changer in creating a healthier, more balanced mindset around eating and relationship with food. Tune in next week for the second part of this discussion diving into body image with a special guest! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [1:51] Exploring our relationship with food, body shape and being food aware [11:29] Food triggers, guilt-free eating, and the time spent thinking about food [16:28] Food restrictions, One Meal a Day (OMAD), fear food and a discussion on eating disorders [26:22] Judging ourselves for food choices and how we can redirect these feelings [27:40] What a balanced relationship with food looks like [33:20] Exercise, activity choices and wearables KEY TAKEAWAYS: Many people recall becoming aware of their body size and food choices at a young age, often influenced by family, social environments, and cultural messaging. Restrictive eating patterns are deeply ingrained behaviors influenced by diet culture. These habits contribute to an unhealthy relationship with food, highlighting the importance of re-evaluating these mindsets for overall well-being. Food choices may be driven by fear, competition, or guilt. Instead of restricting, skipping meals, or yo-yo dieting, a balanced approach involves recognizing hunger and satiety, eating various nourishing foods, and honoring your body's needs without anxiety. A balanced lifestyle allows for flexibility—being able to eat at any restaurant without stress, working out without obsessing over steps or missing a day, and removing labels like "good" or "bad" from food choices. The key is self-awareness and making mindful choices rather than engaging in self-sabotage or comparison. QUOTES: [9:44] “The first time I felt I had to watch what I ate was between high school and college. - Jenn Trepeck [14:11] “If we are choosing not to have social plans because we don't want to eat out, or we don't want to eat around other people, we are isolating. We want to look at our relationshi
Bonus · Fri, February 14, 2025
Nutrition Nugget: Mid-Day Squares
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Mid-Day Squares, the functional chocolate snack that claims to satisfy your sweet cravings while offering a healthier alternative to traditional chocolate bars. Are they as good as their marketing suggests? What’s inside these snacks, and do they live up to the hype? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Real People, Real Results: Paul and Cayla Reading Labels: What Are We REALLY Looking for? Reading Labels Part 2: Learning In Action
Wed, February 12, 2025
Quality Matters (feat. Chef Whitney Aronoff)
Feel like “healthy foods” have little flavor? Have you ever considered the energy your food carries and how it impacts your overall well-being? These are both a function of the quality of the ingredients and even the way you prepare your meals. Whether you consider yourself a home chef or someone who’s better off leaving the kitchen to others, this episode is for you In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Chef Whitney Aronoff, founder of High Vibration Foods, to explore how the food we choose influences our physical health and our emotional and spiritual balance. From selecting fresh, in-season ingredients to understanding the power of ancestral diets, Chef Aronoff shares her journey of holistic healing through understanding food. This conversation dives deep into the concept of high-vibration food—what it is, why it matters, and how you can incorporate it into your daily life. Jenn and Whitney discuss everything from food industry pitfalls and shopping for healthy ingredients to the benefits of soaking grains and investing in quality kitchen tools. Plus, Chef Aronoff reveals how simple changes in food preparation can enhance digestion and nutrient absorption. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:24] Whitney Aronoff shares how she discovered holistic healing [9:48] Laying the foundation for high-vibration food [15:07] Understanding the food industry [23:07] How to shop for quality food [29:50] Discussion of sprouting grains and buying food out of season [31:38] Seasonal foods and investing in quality kitchen equipment [38:14] Spices and herbs and how they affect traditional food preparation [39:10] Organic vs. non-organic: it’s not just about how it’s grown. KEY TAKEAWAYS: Food is sustenance and energy influencing our physical, emotional, and spiritual well-being. Eating high-vibration, fresh, and in-season foods can enhance overall health and balance. Modern food processing and eating habits can contribute to health issues. Studying ancestral diets and eating warm, whole foods can heal digestive problems and improve overall well-being. Soaking grains, nuts, and certain foods before consumption can improve digestion, reduce allergens, and enhance nutrient absorption. This simple preparation step can make foods easier on the body and maximize their health benefits. Investing in high-quality kitchen equipment and fresh, organic ingredients enhances the cooking experience and improves food quality, taste, and overall health. QUOTE
Bonus · Fri, February 07, 2025
Nutrition Nugget: Walnuts
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about walnuts! You might be surprised by just how much these little nuts offer—beyond being a tasty snack. From brain-boosting nutrients to heart health benefits, walnuts pack a serious nutritional punch. But did you know they might also affect appetite regulation, gut health, and cancer prevention? What makes walnuts unique compared to other nuts, and how can they support overall wellness? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Antioxidants Nutrition Nugget: Omega 6s
Wed, February 05, 2025
Use Your Heart Rate Monitor to Improve Your Health (feat. Torkil Færø)
Have you ever wondered how much your body is telling you—and what you might be missing? Could looking at one more metric from your wearable device, like heart rate variability (HRV), unlock the secrets to better sleep, reduced stress, and improved overall health? In this episode of Salad with a Side of Fries, Jenn Trepeck welcomes Dr. Torkil Færø, a GP, emergency physician, author of The Pulse Cure , and advocate for the transformative power of wearables in health optimization. Torkil shares his journey of exploring devices like Whoop and Garmin to uncover hidden stressors, track heart rate variability (HRV), and make meaningful lifestyle changes that dramatically improve health. From understanding the connection between HRV and chronic stress to identifying surprising factors like late-night meals and alcohol that impact sleep and recovery, this conversation dives deep into how wearables can enhance our understanding of the body. Dr. Færø also discusses HRV’s role in improving PMS symptoms, offers actionable advice for boosting HRV, and explains why personalized data is key to unlocking better health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:04] Dr. Færø explains why he began to focus on wearables [11:26] Humans can’t sense our inner stress levels [14:55] Heart rate numbers are individual, and the connection between low heart rate and disease [23:34] Unexpected sources of stress and the sleep connection [29:21] How heart rate variability can improve PMS symptoms [32:45] Dr. Faero gives advice to see improvement in heart rate variability KEY TAKEAWAYS: HRV is a powerful tool for tracking stress and overall health. By using wearables to monitor HRV, individuals can learn how lifestyle choices—like diet, alcohol intake, and exercise—affect their bodies. A higher HRV typically reflects a restful, adaptive state, while a lower HRV may indicate chronic stress or other concerns. Notably, the focus is on individual patterns and baselines rather than comparing numbers with others, ensuring a personalized approach to health tracking. Wearables can uncover hidden stressors, like inflammatory foods or alcohol, that traditional medical training can overlook. By making informed changes, such as reducing alcohol intake, eating earlier dinners, and incorporating stress management techniques like breathwork or cold plunges. These tools serve as a modern extension of human senses, allowing users to “listen” to their bodies in ways evolution never equipped us for. Eating late or consuming alcohol can lower heart
Bonus · Fri, January 31, 2025
Nutrition Nugget: Optimum Nutrition Amino Energy
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Optimum Nutrition Amino Energy, a pre-workout drink that promises energy, muscle recovery, and electrolyte replenishment. But how does it stack up? Are the ingredients truly beneficial, or is it all just clever marketing? Jenn breaks it down, exploring what's in the blend, what’s missing, and whether this drink lives up to the hype. Could your favorite pre-workout drink be falling short, too? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 29, 2025
A Holistic Approach to Eczema (feat. Andra McHugh)
Do you or someone you know suffer from eczema? Then you’ll know that steroid prescriptions are what most doctors prescribe as treatment. But what if there is a holistic approach that focuses on nutrition, gut health, and environmental factors, that can help tackle the root cause? Listen in for practical ways to get started healing from the inside out, and the outside in. In today’s episode of Salad With a Side of Fries, Jenn Trepeck welcomes Andra McHugh, host of The Eczema Kids Podcast, to share her personal journey with her children’s eczema struggles and how she turned them into a mission to help others. They discuss holistic approaches to managing eczema, from food choices and digestive health to creating a non-toxic home environment. Andra emphasizes the importance of commitment and community support in healing, offering practical steps for long-term success. Don’t miss Andra’s exclusive offer for Salad with a Side of Fries Members of $400 off her five-piece eczema elimination method for the Salad with a Side of Fries community. And Andra’s FREE product guide is linked below. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [4:44] Andra’s story of how her children suffered from eczema [7:58] The difference between skin irritation and eczema and getting to the root cause [11:21] A discussion on skin care to manage the discomfort of symptoms and addressing the root cause along with the support of community [18:10] Step one is commitment, no matter what, for 90 days [20:28] Andra suggests spices and other food choices and food groups and eating for ultimate digestion [25:32] Eating seasonal foods foods and crops [27:38] Tips for making your home non-toxic [34:08] Treating eczema holistically one step at a time KEY TAKEAWAYS: Severe eczema in children can be challenging to manage with conventional treatments, such as steroid prescriptions. A holistic approach focuses on healing from the root cause rather than simply managing symptoms. This includes addressing underlying issues such as gut health, diet, and environmental factors while making small, consistent changes for long-term healing. Food combinations and digestion-focused diets are essential for gut health, eczema, and other skin conditions. For example, grains can be soaked in lemon water and cooked in an Instapot to reduce lectins and promote digestion. Focusing on digestion can help with conditions like eczema, as the digestive system plays a key role in nutrient absorption and symptom management. Creating a non-toxic home environment i
Bonus · Fri, January 24, 2025
Nutrition Nugget: Chick-fil-A
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chick-fil-A—yes, the fast food giant that’s become a favorite option for many. But did you know that some of their menu items might actually surprise you when it comes to nutrition? Ever wondered how you can make healthier choices without sacrificing flavor and still feel satisfied? We’re diving into some of the more healthful options and revealing what you might not expect about items on the menu. So, are you ready to challenge your go-to order and discover some unexpected gems? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 22, 2025
Dry Beyond January (Part 2): Living Sober (feat. Gill Tietz)
Like so many things in wellness, it’s easier said than done to live alcohol free. If you’ve tried before or are curious about sober living, this episode is for you! It’s the practical side of how to unlock unexpected health benefits, stronger connections, and a clearer mind. Today on Salad With a Side of Fries, Jenn Trepeck continues to explore the thought-provoking idea of living "Dry Beyond January" with Gillian Tietz, MS, CAMS-I, host of the Sober Powered podcast and a sobriety and anger management coach. Jenn and Gill discuss the challenges and rewards of embracing an alcohol-free lifestyle, from tackling cravings and navigating social settings to finding deeper connections and breaking the cycle of shame that often comes from drinking. Whether you’re taking a break from alcohol or considering sobriety for the long haul, you’ll discover strategies to manage triggers, build healthier habits, and redefine your relationship with drinking. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:20] To drink, or not to drink [9:41] Reversing shame and judgment and shared experiences [12:56] Pros and cons of a Dry January [15:10] Navigating a sober weekend [18:55] Connecting with non-drinkers and dating while sober [28:41] Strategies for communicating going alcohol-free [30:57] Ordering Alcohol-free drinks with caution [35:14] Avoiding triggers and habits and creating new enjoyable memories without alcohol [38:53] The National Helpline is 800-662-HELP KEY TAKEAWAYS: Connecting with others in sober communities is critical for overcoming the shame spiral from drinking. Sharing experiences and hearing “I struggle with that, too" from your peers can help you realize you are not alone and break the isolation cycle. People often underestimate the unexpected challenges of quitting drinking, such as fatigue that persists for weeks and doubts about the payoff. These moments of struggle can lead to thoughts of giving up or attempting moderation. Patience and understanding the long-term benefits are essential to living dry beyond January. For those who choose not to drink, strategies include discreetly blending in, such as ordering non-alcoholic drinks that resemble alcoholic ones, setting clear boundaries early in dating or social scenarios and avoiding habits and triggers that increase your desire or cravings to drink. Successfully navigating cravings and triggers involves strategies beyond willpower, such as changing your environment, identifying emotional triggers, and reflectin
Bonus · Fri, January 17, 2025
Nutrition Nugget: Dates
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the surprisingly sweet health benefits of dates. Have you ever wondered how something so sweet could be good for you? While dates may pack quite a punch in carbs—75 grams of carbs in just four dates—they’re also full of fiber, antioxidants, and essential minerals. Join Jenn as she breaks down why you might want to incorporate these dates into your diet, how to use them in recipes, and why portion size matters when enjoying their health benefits. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram New Year - Healthier You Nutrition Nugget: Antioxidants
Wed, January 15, 2025
Dry Beyond January (Part 1): Health Benefits of No Alcohol
Do you ever wonder how your life might improve if you stopped drinking, even for a little while? From better sleep to clearer thinking and enhanced emotional well-being, the benefits might surprise you! Today, Jenn dives into the thought-provoking idea of being Dry Beyond January. The positive changes that can come from reducing or being alcohol-free and how this choice aligns with creating a healthier, more balanced lifestyle may surprise you. This is part one of a two-part series exploring the impact of alcohol on our health and well-being. Jenn breaks down the physical, emotional, and social benefits of cutting back or quitting alcohol entirely and shares strategies to make the process approachable and sustainable. Whether you’re considering a dry month or a long-term change, this episode will help you take the first step with confidence. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [4:43] Moderate drinking versus heavy drinking and how each impacts us [9:29] Alcohol’s impact on mood, brain chemistry and sleep deprivation [12:41] Other associated risks and our brain's ability to build pathways [14:28] Stress-related drinking [17:48] Short-term benefits of being alcohol-free and withdrawal symptoms [24:33] Long-term benefits of not drinking alcohol [30:09] Alcohol depletes electrolytes and dehydrates us, creating physical signs of aging [33:05] Discussion of how much money Americans spend each year on alcohol KEY TAKEAWAYS: Alcohol significantly affects the liver, brain, and sleep patterns. The liver prioritizes processing alcohol over other toxins, leading to delayed toxin removal and issues like inflammation. Alcohol also suppresses REM sleep and causes sleep disruptions like overheating, which can have cascading effects on mood, energy, and overall health. Alcohol triggers dopamine release, creating a memory of the triggers leading up to drinking. This reinforces habits, making the brain associate stress or other cues with seeking alcohol, which can perpetuate a cycle of dependency. The short—and long-term health benefits of being alcohol-free are significant and varied. Eliminating alcohol can lead to immediate improvements, such as better sleep, clearer skin, weight loss, improved digestion, and mental clarity. In the long term, it reduces the risk of liver disease, heart disease, stroke, and certain cancers while enhancing cognitive function and life expectancy. Alcohol depletes electrolytes, causes dehydration, and overburdens organs like the liver and kidneys. However, the li
Bonus · Fri, January 10, 2025
Nutrition Nugget: Creatine
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about creatine. What is it, and why do we need it? Together, we will look at its benefits for muscle growth, energy production, and overall performance, as well as its impact on brain function and health for individuals of any age but especially those over 40. We will uncover its role in power activities and muscle recovery and how proper dosage and supplementation can help combat issues like sarcopenia and cognitive decline. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Learn more about Healthy Vibe Tribe HERE Ready to jump into the Healthy Vibe Tribe? Start here : Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 08, 2025
Metabolic Typing & Endocrine Dominance (feat. Martin Pytela)
Your body isn’t one-size-fits-all, so why should your health plan be? This week’s episode dives into the personalized world of metabolic typing and functional medicine, where understanding your unique physiology is key to lasting wellness. Functional medicine expert and Metabolic Typing coach Martin Pytela is here to share his transformative journey from battling mercury toxicity to founding Life Enthusiast, an online hub for alternative health solutions. Together, Jenn and Martin explore how metabolic types and endocrine dominance—like thyroid, adrenal, and ovarian types—impact food choices, energy levels, mood, and overall well-being. This conversation is packed with actionable insights, from tips on what to avoid putting in your mouth to the balance between fats, proteins, and carbs based on your metabolic type. Stick around for Jenn’s rapid-fire questions with Martin, plus a preview of the upcoming Nutrition Nugget on creatine. Let’s uncover the science behind making wellness genuinely work for you. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [4:29] Martin shares how he developed an interest in alternative health [9:03] What is metabolic typing? Discover functional medicine and testing [12:23] Discussion of the different metabolic types: alkaline and acidic [16:09] Are you an oxidizer or an autonomic drinker? [19:19] Starting your day off right, based on your metabolic type [23:50] Different types of endocrine dominance: estrogen/adrenal, pituitary, thyroid, ovarian, testosterone and feeding those systems [28:00] How different body types are influenced by the different metabolic types [32:08] Martin answers Jenn’s rapid-fire questions [35:15] Preview of this week’s Nutrition Nugget bonus episode on Creatine and consider joining the Healthy Vibe Tribe; it’s not too late! KEY TAKEAWAYS: Many journeys to wellness begin with health challenges, like those caused by mercury amalgam fillings. The pursuit of healing can often lead to alternative medicine, functional health, and innovative ventures that inspire others to embrace holistic approaches to well-being. Individual differences in metabolic types significantly influence how people react to foods and other factors. Understanding personal physiology is essential for tailoring our health strategies and improving overall well-being. Understanding your metabolic type (sympathetic or parasympathetic dominant) and endocrine dominance (thyroid, adrenal, pituitary, or ovarian) can help tailor your diet to optimize energy, mood, and wellness
Bonus · Fri, January 03, 2025
Nutrition Nugget: The Minnesota Starvation Experiment
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the Minnesota Starvation Experiment. Conducted from 1944 to 1945, this clinical study explored the physical and psychological effects of semi-starvation and refeeding. While it’s a historical study, its findings remain relevant today, particularly as we examine current health and weight-loss practices. Jenn dives into the participants’ experiences, the dramatic impacts of calorie restriction, and what we can learn about achieving health goals sustainably, not through diets or restriction. Tune in for an eye-opening discussion that ties past research to modern challenges and solutions. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET Ready to jump into the Healthy Vibe Tribe? Start here : Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Birth Control, Part 1: FDA Approval and What Happened Next (feat. Mike Gaskins) Birth Control, Part 2: Ditching the Pill (feat. Rach Hoeppner)
Wed, January 01, 2025
New Year, Healthier You (Q&A)
Are you ready to take your health into your own hands in the new year? Are you ready to make nutrition and wellness a part of your everyday routine so that you can achieve your health goals and feel your best all year long without it taking over life? You’ve come to the right place! Welcome to Salad with a Side of Fries , the podcast where balance meets results and wellness seamlessly fits into real life. In this episode, Jenn kicks off the new year by answering listener questions, debunking common nutrition myths and offering her top tips for making health and wellness a part of your everyday routine. She discusses essential supplements, the pros and cons of health-tracking apps, and why eating fresh, whole foods is key to feeling your best. Jenn also shares her approach to tackling some of the most common challenges people face when starting their wellness journey, including maintaining consistency, avoiding misinformation, and figuring out how to stay on track when life gets busy. This episode is a great place to start 2025 off strong (and stay that way). The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [4:27] Common nutrition myths to debunk [6:31] Five things to consider to flush out fad diets or misinformation [8:57] What is the difference between weight loss and fat loss [10:40] Is late-night eating harmful to your metabolism [14:49] How to start the year off right with supplements and are electrolyte drinks worth it [19:37] Can health-tracking apps support or hinder health [25:55] How can you maintain a consistent routine of physical activity all year, not just in January [29:49] Suggestions for enjoying sweet treats [31:57] Top nutritional foods to add to your diet. Hint: Fresh is best! [34:52] How many carbs can you have daily to lose weight [38:08] How much protein does one need, and from what sources [43:00] Jenn advises anyone working toward setting new goals: consistency is king [46:56] Consider joining the Healthy Vibe Tribe; it’s not too late KEY TAKEAWAYS: Debunking Nutrition Myths for 2025: Some outdated guidelines, like the food pyramid/MyPlate and meal plans requiring fruit and grain at breakfast, are still in use but should be reconsidered. Additionally, elimination diets and medication-assisted weight loss are gaining media attention, but these are not permanent solutions. Focusing on health, not just weight or the number on the scale, is encouraged for 2025, recognizing that holistic well-being involves more than body metrics. How to Ide
Bonus · Fri, December 27, 2024
Nutrition Nugget: Daily
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about what we do daily. It turns out that our daily habits, while seemingly small, are the consistent actions that lead to big life changes. By focusing on what you do daily, you can achieve your goals, whether improving health, building better connections, or pursuing personal growth. Jenn dives into the power of small actions, staying consistent in your daily habits, taking ownership of your choices, and sharing practical strategies to help you design your daily routine for success in 2025. She will also give you insights on reverse engineering and its effectiveness. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET Ready to jump into the Healthy Vibe Tribe? Start here : Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Blue Zones Episode Longevity Equation Episode There’s Not Enough Time in the Day (feat. Megan Sumrell) - Episode
Wed, December 25, 2024
Top 10 of 2024
It’s time to hear which episodes made the Top 10 of 2024! Are you ready to catch a glimpse of the health, nutrition, and lifestyle tips that could transform your 2025? Let this be your curated playlist for your listening time this holiday season. Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this final full episode of 2024, host Jenn Trepeck reflects on an incredible year, celebrating the show’s recognition as Earworthy’s Best Health and Wellness Independent Podcast of 2024. Jenn and one lucky listener share their top 10 episodes of the year, diving into powerful conversations about health, nutrition, and lifestyle, featuring expert guests and transformative insights, including the podcast’s very first live show. Plus, don’t miss the exciting lead-up to this Friday’s final Nutrition Nugget of the year, “Daily,” where Jenn explores how small, consistent actions can create the 2025 of your dreams. Tune in for a recap of the year’s highlights and a glimpse of what’s to come! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [4:01] Salad With A Side of Fries honored with the best Health and Wellness Independent Podcast of 2024 by Earworthy [8:03] Ep. 235 Top Three Reasons And Remedies For Weight Loss Resistance (feat. Becky Bell) - aired January 31st [11:29] Ep. 247 Coin and Cuisine - Commonalities Between Money and Food [13:57] Ep. 243 Unsubscribe, Food Tracking Apps and Diet Culture (feat. Nicole Hagen) - aired March 27th [19:08] Ep. 252 Take Your Foot Off the Gas (Reverse Dieting) - aired May 29th [22:06] Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas) - aired November 6th [28:27] Ep. 242 - The Ultimate Biohack - aired March 20th [34:57] Ep. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell) - aired September 25th [40:30] Ep. 277 - 8 Domains of Health - aired November 20th [43:00] Ep. 249 - Memory: How We Lose It and How to Keep It - aired May 8th [46:50] #10 Ep 264 - Live from New York...It's Salad with a Side of Fries! - aired August 21st [51:07 Bonus Picks: IBS is a BS Diagnosis (feat. Hannah Aylward), Nutrition Nugget: Enough (aired 5/31/24), Nutrition Nugget: Your Acceptance Speech (aired 2/9/24) KEY TAKEAWAYS: The Top Three Reasons and Remedies for Weight Loss Resistance focused on the fact that stress plays a major, often overlooked role in weight loss resistance, alongside inflammation and insulin resistance. Addressing stress management, sleep quality, and resilience c
Bonus · Fri, December 20, 2024
Nutrition Nugget: Chew
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chewing! Do you chew your food enough? It might sound simple, but failing to chew your food properly could be behind common issues like bloating, acid reflux and even poor nutrient absorption. Tune in to get Jenn’s insights about the importance of slowing down and ramping up the number of times you chew each bite. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET Ready to jump into the Healthy Vibe Tribe? Start here : Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Where Does The Food Go?
Wed, December 18, 2024
Emotional Eating & The Holidays (feat. Dr. Melissa McCreery)
What if you could forget cravings? Sounds like a fairytale, right? What if emotional eating wasn’t a problem but a symptom? Today, Jenn Trepeck dives into the myths, misconceptions, and mindset traps around food, dieting, and emotional eating. Joining Jenn is Dr. Melissa McCreery, psychologist, emotional eating expert, and creator of Your Missing PEACE, to challenge the all-or-nothing holiday mindset and break down the hidden hungers driving your cravings. Together, they’ll explore how curiosity (not guilt!) is the key to stepping off the hamster wheel of dieting and creating lasting freedom with food. In this episode, you’ll uncover practical ways to navigate the holidays, rethink outdated beliefs, and savor life—cookies and all—without waiting until January to hit reset. Tune in and transform your relationship with food, one bite at a time! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [1:50] Dr. Melissa McCreery shares her inspiring story [9:24] Emotional Eating and reasons hidden hunger can drive our cravings [15:11] Dr. Melissa discusses the auto-pilot mentality and asks, “What do you want to savor?” [21:55] Dieting’s hidden traps: why it feels like you’re running on a hamster wheel [26:44] Unlocking self-awareness: Dr. Melissa introduces the Hidden Hunger Quiz [31:25] Why change feels hard and how to navigate emotions around the holidays [38:54] A sneak peek at the upcoming Nutrition Nugget segment: “Chew.” KEY TAKEAWAYS: Overcoming struggles like overeating, emotional eating, or food-related issues doesn't require a lifetime of self-control, discipline, or constant management. It doesn’t require endless discipline or continuous management. Many feel trapped in a cycle of cravings and worry, but true freedom comes from shifting mindsets and reclaiming power over food. It’s about living free from the cycle, trusting yourself, and focusing your energy on what truly matters. Emotional eating isn't the problem—it’s the symptom. Labeling yourself as an emotional eater might feel like an “aha” moment, but it’s often useless. We all eat for a reason, and emotional eating usually points to deeper, hidden hungers—like the need for rest, self-care, or balance. Simply trying to manage anxiety or stress isn’t always the answer. It’s time to uncover the hidden pangs of hunger driving your cravings and how addressing them can break the cycle for good. Holiday eating isn’t inevitable—it’s a choice shaped by the stories we tell ourselves. The all-or-nothing mindset during the holidays can feel like a trap: staying
Bonus · Fri, December 13, 2024
Nutrition Nugget: Second Time Around
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the second time around. Did you know that there is power in repetition? Doing something a second time can significantly improve your ability to create lasting change. Repetition can help strengthen neural pathways in your brain, making it easier to recall important details and reinforcing actions, which can lead to healthier choices. Small, consistent daily efforts can lead to big rewards, helping you build habits that stick. As you plan for 2025, ask yourself, what's worth the second time around for you? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET Ready to jump into the Healthy Vibe Tribe? Start here: Jan 13th Weekly Zoom Call Questionnaire Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, December 11, 2024
Plan, Party, Prosper: A Game Plan for the Season and New Year
Are you ready to prioritize your health while still enjoying the great things about the holiday season? Today is all about embracing the holiday festivities without compromising your wellness goals. In this episode, Jenn dives into an inspiring conversation about reclaiming your health and making 2025 your best year. She explores the role of biochemistry in willpower, the empowering benefits of linking arms with like-minded individuals, and shares strategies for success, including the launch of the Healthy Vibe Tribe. Jenn also discusses how the joy of community support can leave a legacy of health. This episode has practical tools, motivation, and heart to help you create a vibrant, healthy life. Tune in to set the stage for wellness in 2025 and to learn more about the Healthy Vibe Tribe . The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:14] Preparation and planning are key to success [8:34] Why consistency over intensity is important [10:29] Build downtime into your schedule and how to limit alcohol intake [16:07] What to say to the food pushers and other tricks and hacks for success at holiday parties [23:13] Managing stress during this busy time of year [30:12] Maintaining a low glycemic nutrition component and the benefits of walking [32:17] Prioritizing hydration throughout your day [38:55] Strategic supplementation and discussion on how metabolism and biochemistry can influence health and habits [40:17] Announcement and breakdown of The Healthy Vibe Tribe program starting January 13th. [46:32] Discussion of membership costs and benefits [52:30] Jenn previews the upcoming Nutrition Nugget segment titled "Second Time Around.” KEY TAKEAWAYS: Preparation is key to thriving through the holidays. Planning meals, setting goals, and organizing your environment can help you maintain healthy habits and reduce guilt during the festive season. Preparing protein-packed snacks, scheduling workouts, or setting clear intentions minimizes the chances of sabotaging health and fitness goals while allowing leeway to enjoy yourself. Consistency over intensity ensures long-term success. Maintaining small, manageable habits—like staying hydrated, controlling portion sizes, and incorporating daily movement—can be more impactful than intense but unsustainable efforts. Prioritize foundational health habits for the new year. Key health pillars such as sleep, hydration, a
Bonus · Fri, December 06, 2024
Nutrition Nugget: Non-Alcoholic Fatty Liver Disease
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Non-Alcoholic Fatty Liver Disease. Your liver health could be at risk without you even realizing it. Non-alcoholic fatty liver disease (now called MASLD for metabolic dysfunction-associated steatotic liver disease)—is a silent yet widespread condition impacting 25+% of Americans. Discover how simple lifestyle changes can help reverse liver fat buildup, the surprising link between sugar and liver health, and why your morning coffee timing matters more than you think! Also, learn which everyday foods to avoid and the powerhouse nutrients supporting a healthy liver. This is the information your liver has been waiting for! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram The Truth About Alcohol/Salad With a Side of Fries - Podcast Omega 3 Curcumin and Liver Support. Supplements
Wed, December 04, 2024
Minimum Effective Dose of Exercise (feat. Vince Sant)
When you’re strapped for time, is exercise what you cut? Or have you decided to just eat your way through the holidays and then start your fitness journey in January? Is there a part of you that would like to start doing something, anything for your health now? You don’t need a complete overhaul, you just need to find your minimum effective dose. Today, Jenn is joined by Vince Sant, creator of the “Fat Loss Extreme” fitness program and Co-Founder of V Shred, who’s here to help us rethink how we approach health and fitness. Vince is passionate about making fitness accessible for everyone, especially for women ages 35-and-up. We’ll discuss the power of resistance training—especially for women—and debunk the myth that lifting weights leads to bulk. Vince dives into the benefits of HIIT workouts, explaining how they leverage Excess Post-Exercise Oxygen Consumption (EPOC) for maximum calorie burn, even after you’ve left the gym so we can work smarter not harder…or longer. He also emphasizes the importance of starting now—no need to wait for January 1. By stacking small wins, like walking on an incline or incorporating intentional movements into your day, you can create a foundation for long-term success. He’ll share why achieving your health goals doesn’t require perfection but rather gradual, consistent changes. Focusing on your minimum effective dose , Vince delivers insights for building lasting habits without sacrificing life’s joys. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:50] Vince describes why he focused on fitness for women 35 + and the joy he receives from watching them thrive and support one another [14:46] Vince challenges the "wait until January 1" mindset and explains why starting now makes all the difference [18:54] Learn how a sustainable approach beats quick fixes every time [21:21] Discover the power of the minimum effective dose in fitness and how it works [28:34] Common fitness mistakes and expert tips for maximizing calorie burn [33:32] Find out why walking on an incline is a simple yet powerful fat-burning strategy [35:39] Vince explains why resistance training is a game-changer, especially for women [40:42] Explore the effectiveness of bodyweight workouts for all fitness levels [43:02] Settle the cardio debate: should it come before or after your workout [48:35] Finally, Vince wraps up with rapid-fire questions to deliver quick, actionable insights. KEY TAKEAWAYS: Achieving fitness and dietary goals requires a gradual, sustainable approach. Start small by making
Bonus · Fri, November 29, 2024
Nutrition Nugget: Dead Butt Syndrome
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about your butt. Ever heard of Dead Butt Syndrome? It’s not just a funny name—this condition is surprisingly common, especially for those who sit a lot during their work day or sit a lot in general and even for runners and dancers! What is Dead Butt Syndrome? The good news is that simple actions like walking, light stretching, or standing regularly can help prevent and treat the condition. The message is clear: move more, sit less, and don’t ignore your glutes! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Dead Butt Syndrome - Article
Wed, November 27, 2024
What's Your Biological Age? (feat. Hannah Went)
Do you know your biological age? How does one learn their biological age and how is it different from your chronological age? The answer lies in our epigenetics, which is how you live your life! In this fascinating episode of Salad with a Side of Fries, Jenn welcomes Hannah Went, co-founder of TruDiagnostic, to explore the science behind biological age testing. Together, they dive into the cutting-edge world of epigenetics, methylation, and the role of lifestyle in optimizing health. From understanding how epigenetic markers can predict disease risks to uncovering how simple changes can slow aging, this episode is packed with insights that could transform how you think about your health and longevity. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [1:57] What is your biological age? [6:04] Hannah describes epigenetics and what they target in the blood through various tests. [9:54] What is methylation? [12:53] How is epigenetic testing different from Elizabeth Holmes and Theranos? [15:38] What are the privacy implications of taking these tests, and what can the tests reveal? [22:49] Studies around epigenetic information. [25:42] Slowing the progression of biomarkers that create disease. [29:05] Lifestyle changes can positively impact stress and overall health [32:19] There is power in testing. [33:39] Choosing the most compatible testing company. KEY TAKEAWAYS: Genetics and epigenetics offer complementary insights into human biology. Genetics represents the fixed "hardware" inherited equally from each parent, while epigenetics is the dynamic "software" influenced by interactions with the environment and personal behaviors. Unlike static genetic markers, epigenetic markers are often changeable, though some—like imprint markers—may be inherited, presenting exciting opportunities for biomarker discovery. While the classification of aging as a disease may be debated, it's clear that biological age clocks are becoming powerful tools for detecting disease signals. For example, one clock has shown 92% accuracy in predicting mortality, compared to 72% for chronological age. These biomarkers are improving and will soon include methylation risk scores for specific diseases, helping to assess individual disease risks more precisely. Aging may serve as a general indicator, providing valuable insights into disease likelihood and guiding interventions for better health outcomes. Aging and health assessments, like biological age testing, can serve as a valuable wake-up call, especially for tho
Bonus · Fri, November 22, 2024
Nutrition Nugget: Giving
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Giving. As we enter the season of generosity, it's important to remember that even small acts of giving can make a big impact by signaling to our brain that we are safe, which can help replenish our willpower. Not only that, studies show that giving can lower stress, support balanced blood pressure, and even boost our immune system, making it a powerful tool for improving our physical and mental well-being. When you give, however, don’t forget yourself, because you deserve it too. Tune in as Jenn explains the health benefits of generosity. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Willpower Won’t Power The Longevity Equation Blue Zones: A Blueprint for Physical and Mental Health
Wed, November 20, 2024
8 Domains of Health
If you’re not sure where to focus your health efforts, or you think you know the best way to address your primary concern, tune in! Have you heard about the Eight Domains of Health? Which three areas should you prioritize to make the most significant impact on your health journey? How can you tell if the changes you’re making are truly working? In this episode of Salad with a Side of Fries, Jenn dives deep into the Eight Domains of Health, unraveling the layers of wellness that go beyond simple diet and exercise. She covers the essential systems that contribute to lasting wellness, from the intricacies of digestion as a whole-body experience to the often-overlooked role of detoxification, hormone balance, and cardiovascular health. Jenn also explains the importance of body composition, cognitive health, and the crucial need for quality sleep to create a foundation for healthy aging. Whether you're looking to prioritize these domains or are wondering if your efforts are paying off, Jenn provides practical insights and tips for creating a balanced health journey. She also highlights the three key domains to focus on as you begin your wellness journey. OH! And don't miss next week's episode on epigenetic testing, where she'll discuss how to determine your biological age! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [02:38] Exploring the 8 Domains of Health [07:32] Digestion - the whole body experience [12:16] Toxins need to go [19:39] Endocrine System: what are our hormones up to [25:07] Weight and body composition: is BMI BS [30:34] Fitness: how it helps determine longevity [35:53] Cardiovascular health: it's plumbing, electrical, circulation and oxygenation throughout the body [40:29] Cognitive Function - Let’s think about it [43:06] Sleep - Don’t underestimate it. Stress disrupts all eight domains of health [47:08] How should you tackle this pyramid of “Domains” [1:00:45] Right before Thanksgiving, Nutrition Nugget will be all about giving and gratitude KEY TAKEAWAYS: Digestion is a full-body process, from your mouth to your intestines. Symptoms like bloating or indigestion reflect how well your digestive system is functioning. Lifestyle choices, including diet, affect digestion and gut health. A balanced system requires attention to all aspects of digestion. Health should be measured by body composition and muscle strength, not BMI. Lean muscle and balanced fat are better indicators of health. Nutrition, blood sugar balance, sleep, stress management, and fitness suppor
Bonus · Fri, November 15, 2024
Nutrition Nugget: Panera
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn dives into the Panera restaurant menu. While known for their bread bowls, savory soups, and baked goods, you might think this fast casual restaurant doesn’t work for your healthy lifestyle. Take a closer look at the menu with Jenn and you’ll find plenty of options that can align with your health and wellness goals. Tune in to learn how Jenn determines what healthier options to order at Panera. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Panera Bread - Website
Wed, November 13, 2024
Real People, Real Results: Paul & Cayla
Curious about what it might look like to work with a health coach? Wondering what it takes to see progress on your health journey? Is there more to nutrition than eating the "right" foods, and how do you know if your choices are paying off? In this episode of Salad with a Side of Fries , Jenn dives into some signs and benchmarks of nutritional progress, including whether blood work can be a tangible indicator of health improvements. Jenn, in conversation with two of her past clients, looks at the journey many of us face with diet and exercise, highlighting that your experience and journey to lasting results IS possible. She discusses what it’s like to commit to fitness and nutrition changes, exploring topics like the role of family influence, breaking through initial doubts, the impact of genuinely caring about what you eat, and the role of a health coach. You’ll see how small changes can make a big difference, from reducing inflammation to recognizing how food affects energy and well-being. Tune in to hear her insights and those from people just like you on working with a health coach, how to keep your favorite meals on the menu and improve your health too! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [1:47] We hear about one of Jenn’s client’s on-and-off exercise and eating journey [5:27] Why some people may experience skepticism that eating could affect the way we feel [10:01] The liquid diet and the not-so-long-lasting results [15:04] What to look out for when considering a health coach [25:35] Making the changes in what you choose to eat and fitness goals [31:03] Caring about your fitness and nutrition is life-changing [37:31] Is it genetics, or how we’ve been taught to eat in our family and reading labels [40:02] Being healthy for your family is a great reason to be aware of your nutrition [42:32] Nutrition Nugget will be all about Panera, don’t miss it on Friday KEY TAKEAWAYS: Making dietary changes, like adopting a gluten-free, anti-inflammatory diet, may significantly reduce inflammation and related symptoms. Eliminating gluten, sugar, fried foods and reducing sodium helped Cayla experience noticeable health improvements. This experience, backed by blood work showing reduced inflammation, underscores the potential impact of dietary adjustments on overall wellness People often explore health coaching out of a willingness to try something new for their wellness journey, even if they're unsure of the exact outcome. As long as there's potential for learning or improvement, this open
Bonus · Fri, November 08, 2024
Nutrition Nugget: Promix Protein Bars
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProMix Protein Bars, available in whey and vegan options. Are these bars a healthy snack to keep on hand? Jenn walks us through the ingredients to see for ourselves. Tune in to see if this bar, a favorite of athletes and fitness pros, will be your favorite too. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram ProMix Nutrition - Website
Wed, November 06, 2024
Fitness: Fact or Fiction? (feat. Sarah Thomas)
Have you shied away from lifting weights because you don’t want to “bulk up?” Have you found a workout you like and keep doing it over and over? Are you intrigued or confused by fitness recommendations you see online? This episode will answer your questions and debunk fitness myths! This week, Jenn welcomes Sarah Thomas, host of Burn Fat and Feast . Together, they dive into topics like belly fat, exercise, cardio fitness, weight lifting, and overall wellness, with Sarah busting common myths surrounding these areas. Sarah shares her story and the inspiration behind starting Burn Fat and Feast , explaining why weight training is essential and how lifting heavier weights can be beneficial. Plus, they discuss the importance of moving our bodies, even if it's just for a couple of minutes a day. Tune in to learn more about incorporating strength training into your day, why cardio is overrated for changing body composition, and more. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [3:45] Jenn shares what members are getting this week [5:32] Sarah shares her story of being an overweight child to an anorexic teen to being a healthy and happy adult [9:36] Cardio is for heart health [14:06] The importance of strength and resistance training [17:08] Why we should prioritize lifting heavier weights and repeating the same exercises [19:27] What progressive overload is, what it isn’t and all about super setting [26:04] Why you can spot train muscle, but can’t spot reduce fat [28:34] Sarah discusses menopause and belly fat [30:38] Balancing holiday eating with your wellness goals and how fitness “fits” [34:07] How do you stay fit during a time crunch? KEY TAKEAWAYS: Walking is amazing for cardiovascular health. It is great for our heart health. We need it. That doesn't mean all of our workouts need to be straight cardio. You can have your heart rate elevated by weightlifting, which all women should be doing. Starting in your late twenties, you lose muscle mass at 1-2% per year, leading to a loss of 15-20% by your forties if you don't engage in regular strength training. This condition, known as sarcopenia, accelerates the aging process. Prioritizing building muscle helps maintain strength and mobility and supports healthier aging overall. For effective strength training, prioritize lifting weights that feel challenging by the last few reps or seconds of an exercise. Avoid sticking with outdated weight limits; choose weights that push your muscles to grow and stay strong over time.<
Bonus · Fri, November 01, 2024
Nutrition Nugget: Compounding Consistency
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about compounding consistency. A one percent effort each day can make a huge difference in a year when you are consistent. Jenn is providing some examples and reasons why compounding consistency is the ticket to changing your life. Tune in to learn how you can put in just a little effort each day and reap big rewards. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 30, 2024
8 Chemicals that Drive Overeating & Undereating (feat. Dr. Laurel Mellin)
Have you tried every diet under the sun to lose weight or stop overeating, and end up at the bottom of the ice cream pint before you realize what happened? You haven’t failed, our brains are literally wired this way. But we can rewire our brain’s “circuits” with a simple method called, Emotional Brain Training. This week, Jenn is joined by Dr. Laurel Mellin to discuss Emotional Brain Training (EBT) and how it works to manage your under or over eating. Dr. Laurel starts the episode by sharing her experience with obesity, and how she overcame it with her EBT technique. She explains the science behind our tendency to over or under eat, the science behind EBT, the 4 circuits of the brain, and how someone can use EBT to change their life. Dr. Laurel gives a great deep dive into how we can be in control of our food, body, love and protection circuits so that we can live a life filled with more joy! Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [2:57] Jenn shares what members are getting this week! [5:45] Dr. Laurel shares her story about turning to food for comfort. [8:54] What are the chemicals in the body that drive over and under eating? [11:06] How do these chemicals work together in a state of stress? [17:19] Dr. Mellin discusses the three different stress responses and how we get stuck. [21:43] What is Emotional Brain Training (EBT) and where do we start? [27:11] How to rewire your eating habits. [29:18] What happens to the eight chemicals after EBT? [32:06] Why it can be hard to lose weight after you have healed your food circuit. [38:15] Dr. Mellin shares about the one year program people tend to stick to for rewiring their brain circuits. [40:05] What does the process look like throughout the year? [41:00] Dr. Mellin answers rapid-fire off topic questions. KEY TAKEAWAYS: There are four circuits in our brain: the food circuit, love circuit, body circuit, and protection circuit. Each circuit plays an important role in our bodies and how they impact us is dependent on how they are ‘wired’. The circuits in our emotional brain are what can make or break our lives. They get encoded there through no fault of your own. If you want freedom, you must rewire these circuits. When you rewire your brain, you are more likely to experience, love, joy, and be able to face life head on. QUOTES: [3:52] “We have to stop focusing on the food. The food is the tail end of a fight or flight circuit that’s spewing chemicals that make
Bonus · Fri, October 25, 2024
Nutrition Nugget: Temptation Bundling
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about temptation bundling. Have you heard of it? You’ve probably even done it before. Temptation bundling is when you find things or activities that you want to do and tasks that you don’t necessarily want to do or have been putting off, and doing them together. Tune in to hear some of Jenn’s examples and how you can use this strategy to get more things done, plus how it ties into your Halloween candy! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 23, 2024
How to Make Healthy Choices Easy (feat. Andrew Jobling)
How do we get ourselves to do the things we know to do? How do we make healthful actions a priority? This week's guest tells us the simple process. Better yet, he helps us make it easy too. Tune in to learn how to create new and lasting habits! This week, Jenn is joined by author and speaker Andrew Jobling. The episode kicks off with Andrew talking about his journey restricting food while being a professional athlete, and how it led to a dark place in his health and life. He then shares how to create change through mindset, creating new neural pathways, and anchoring into your ‘why’. He describes what T.E.A.R.S. is, and how the process can create lasting change. They end the episode talking about what elements to focus on each and every day to create a healthful life. Tune in for some great insight and tips! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:08] Jenn shares what members are getting this week! [7:13] Andrew shares his story about restricting food, and ending up in a dark place. [12:47] Why did Andrew decide to write his first book? [14:48] How do we create change? [23:30] Andrew shares a practical application of step 1 of creating change. [25:21] Andrew explains part 2 of the change process. [30:30] What does T.E.A.R.S stand for? [33:22] Do you need to focus every day on the elements of being healthy? [42:28] Andrew answers rapid fire, off topic questions. KEY TAKEAWAYS: There is no such thing as a quick fix, you have to do the work. Change is simple, but that doesn’t mean it’s easy. The first thing you have to do when changing your habits is understand how you want to live, create a vision of life and identify why it’s important. You can change your results by changing your mental state. To change, pick one thing that you need to do differently, one thing that’ll have the greatest impact on your energy, on your health, on your self esteem. Do it every day consecutively for 63 days to create a neural pathway in your brain to create an unconscious habit. QUOTES: [4:38] “We’re told not to eat these foods because they’re not good for us, yet the stress that’s created by avoiding them can be far more damaging than actually indulging every now and then.” - Andrew Jobling [9:37] “I became very interested in nutrition. I got very interested in learning about how to eat healthy and sustain it, how to eat to lose weight, how to eat not to get a result, not to get into an outfit, not for a quick fix, for an event or a moment of time, but fo
Bonus · Fri, October 18, 2024
Nutrition Nugget: Being Ticklish
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about being ticklish. She is discussing the science behind being ticklish and why some people aren’t ticklish at all! Tune in to learn why we can be ticklish at times and not others, plus why being ticklish has an evolutionary component! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 16, 2024
Healthier Haul: Costco Edition
With so many items available at Costco, it can be tricky to determine what is a truly healthier option vs. what is just marketed as a good option. Jenn is here to help! This week, Jenn is diving into all things Costco. She walks through a variety of items from meat, to refrigerated foods, frozen foods, and even some non food items. Jenn discusses the nutrition facts, how you can spruce up a meal using some Costco items for quick meals, and what she would stay away from. This is definitely an episode to listen to before you hit Costco for your next food haul! Tune in to learn what you should add to your cart! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [2:12] Jenn shares the recipes members are getting this week! [5:34] What are some good meat options at Costco considering the type and price? [13:34] What is the quality of the food in the refrigerated sections? [17:09] Are there healthy noodle options available at Costo? [19:54] What are some good frozen food options? [26:29] Which snack options are good to buy at Costco? [34:01] Any good non-food items you should look out for? KEY TAKEAWAYS: Costco meats are a great option for price and quality! Even if something is marked “healthy” make sure you check the ingredients and amount you are getting for the listed price. You always have the option to create meals that add in healthy options - for example Kevin’s mongolian beef with some organic veggies. QUOTES: “We know that in any store, the produce is going to be our best option...the organic berries at Costco are, hands down, the best prices I've seen anywhere...they actually have quite a bit of organic produce.” - Jenn Trepeck [5:36] “So they have organic ground meat. First of all, four pounds for $24.99 for organic ground beef is wild. I was curious, it doesn’t say it on the package if they are grass fed, so I went to the internet, according to the internet it is grass fed. I think it is more challenging to find organic grass fed beef for that kind of price, which is why I thought it was notable. Actually, the same for the organic, boneless, skinless chicken breasts, they are $5.99 a pound.” - Jenn Trepeck [9:37] “Some things at Costco are region or geography specific. So, not to say that everything we found here you'll find at your Costco, but you know, I think if they have them at any Costco, it's something you could even ask your Costco for.” Jenn Trepeck [16:10] “I would say, add vegetables to this right. Round out your meal, it’s going to give you some o
Bonus · Fri, October 11, 2024
Nutrition Nugget: Gatorade Protein Bars
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Gatorade Protein Bars. These protein bars are marketed as all the rage amongst fitness professionals, but are they the best option for you? Tune in as Jenn walks through the nutrition facts and her likes and dislikes about this protein bar, so you can determine if it’s something you want in your pantry. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 09, 2024
Feeling Off Track? Follow the CURVE (feat. Anna Dearmon Kornick)
Do you feel stuck when things get too overwhelming? Do you wish there was a better way to navigate busyness or crazy schedules, especially when life throws you curveballs? Our guest today shares her CURVE method to help take the stress out of seemingly uncontrollable situations. On this week's episode, Jenn is talking with time management coach Anna Dearmon Kornick. They discuss how a large percentage of our day is controlled by habits and routines, which serve us well until the unexpected issues arise. What’s the best way to handle emergencies and the curveballs of life? Anna breaks down her CURVE method that helps people navigate difficult situations faster and simpler so they can move forward. Whether you are a mom trying to survive with busy kid schedules and work, or someone who feels like they are constantly busy and out of time, this is a great listen to provide tools that can put your mind at ease. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [2:21] Jenn shares what Salad with a Side of Fries members are getting this week! [5:05] What did Anna learn while working for a Congressman and Lieutenant Governor? [12:47] How did Anna’s life shift after she decided to leave her role under the Congressman? [15:15] Why is Anna such a big fan of routines? [17:41] What’s Anna's take on busy and good busy? [20:27] How do routines and habits work together? [24:15] What is the CURVE method? [30:54] How can people navigate situations faster and simpler so they can move forward quicker? [33:47] How can we navigate schedules during the upcoming busy holiday season? [41:23] Anna shares her final thoughts about routines. [41:49] Rapid fire, off topic questions with Anna. KEY TAKEAWAYS: Routines end up serving as the absolute foundation of your life that everything else builds upon. When busy times come up, and there are things happening outside of the norm, utilize CURVE ( C ontrol, U nderstand, R esources, V ital, E nlist) to help you navigate what you are coming up against. If you are constantly dealing with curve balls - look to see if they are truly external factors or if they are something that you are creating unknowingly. Sometimes curveballs can be avoided with the right routines in place. QUOTES: [10:42] “Sometimes, whenever you are so involved, ingrained, and you throw so much of yourself into your work, I’m sure everybody maybe has experienced
Bonus · Fri, October 04, 2024
Nutrition Nugget: Rucking
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rucking. Have you heard of it? It is when you walk while carrying extra weight on your back which is said to have a host of benefits. Does Jenn think rucking is a good element to add to your movement routine? Is it safe for everyone? Tune in to hear her thoughts. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 02, 2024
You Are Not Alone: Relapse Rate
If you’ve ever lost weight only to gain it back, you are not alone! This weight re-gain is referred to as relapse and it’s extraordinarily common and this is a must listen! Jenn explores the complexities of breaking the yo-yo dieting cycle, understanding relapse rates in weight management and what we can do to reduce our own relapse rate. This week, Jenn discusses the psychological and behavioral challenges of maintaining weight loss, emphasizing the importance of mindset and the tendency to revert to old habits. Drawing parallels to alcohol and smoking breaks, they highlight societal stigma and personal identity issues. The episode emphasizes the need for a holistic approach to lifestyle changes, focusing on sustainable habits and self-awareness to achieve long-term health and wellness. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [01:53] The concept of relapse rates in weight management and behavior change. [03:01] Jenn shares the recipe and tool members get this week.. [07:38] The importance of mental and behavioral shifts for maintaining weight loss. [10:35] Weight management relapse rates to those in alcohol recovery. [12:16] What are some of the stigmas associated with weight loss and identity? [23:06] Why individuals regain weight, focusing on the physiological changes during weight loss. [25:05] How low blood sugar affects behavior and the tendency to revert to old habits. [26:01] The importance of quickly noticing when old behaviors resurface to minimize relapse duration and addressing the challenge of changing self-identity from being a dieter to a healthier individual. [30:14] Shifting perspective on cheat meals from frequent indulgences to occasional treats for special occasions. [37:00] What are the tools and behaviors that can help reduce our relapse rates? KEY TAKEAWAYS: Understand the importance of consistency and sustainable habits to avoid the pitfalls of repetitive weight loss and gain. Recognize the mental and behavioral hurdles that come with keeping the weight off, and develop strategies to address them. Remember what the parallels are between weight management and other behavior changes, such as quitting smoking or reducing alcohol consumption, but unlike those situations, the goal here is not a relapse rate of zero. QUOTES: “Maintenance is the least sexy thing there is, and what can happen is we accomplish this success and then we stop doing the things that got us there.” - Jenn Trepeck "When I work with my clients, it's 1
Bonus · Fri, September 27, 2024
Nutrition Nugget: PFAS and Weight Gain
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about PFAS and weight gain. These are chemicals that don’t break down in our bodies or in the environment. PFAS can be found just about everywhere in our modern lives. Research is showing that PFA’s impact weight gain and potentially by more than our diets(!), but how? And is this really possible? Tune in to find out! ! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, September 25, 2024
Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell)
It can feel so frustrating trying to determine what will actually work when it comes to health and weight loss. Maybe you feel like you’ve tried everything, or you’ve been dieting for more than 10 years and still aren’t seeing the results you want. Tune in to understand why. This week, Jenn is joined by community pharmacist Dr. Kathy Campbell to discuss how our bodies are (or aren’t) adapting in this modern world. Dr. Campbell shares why people are experiencing metabolic dysfunction and what we can do to battle it, given that she calls obesity “modern-day famine.” She talks about what factors in the world are impacting our health, and what is going on at a chemical level that we may not even be aware of. Dr. Kathy Campbell shares how to identify our own health culture, and determine what tweaks we need to make to have the biggest impacts. Oh! And Jenn also asks about GLP-1 drugs like Ozempic and Wegovy! Tune in to learn more. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [3:55] Jenn shares what members are getting this week. [5:53] Dr. Kathy Campbell shares her personal experience with weight management. [8:11] What does Dr. Campbell do as a community pharmacist? [12:16] How does metabolic dysfunction work in our bodies? [14:37] What are some of the consequences or expressions of our primitive caveman biology living in conflict with our modern world? [20:02] Dr. Campbell talks about how we are being failed and how that impacts our health. [23:25] How can you start to identify your own health culture and the tweaks you can make for big impacts? [27:55] What does culture mean to Dr. Campbell? [31:16] What does Dr. Campbell think about GLP-1’s? [37:08] Rapid fire, off topic questions for Dr. Kathy Campbell. KEY TAKEAWAYS: What the body is doing is a hundred percent of the time appropriate to the environment with which it is surviving. It’s not just the macro environment like the air around us, it’s also the internal environment of the body, what’s going on within the cellular level. You are the expert of your own body. Use yourself as a type of science experiment, try things and see if they work for you. If they don’t try something else. There is a time and a place for medicine, but if you are taking pharmaceuticals and are not changing your habits and your lifestyle, you are doing your body a disservice. GLP-1’s can be a tool in your tool box, but you also have to put in the work to fix your gut and focus on your overall health. QUOTES: [9:41] “The pro
Bonus · Fri, September 20, 2024
Nutrition Nugget: OWYN Protein shakes
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about OWYN Protein Shakes. With so many pre-made, single-serve protein shakes out there, it can be hard to determine which is the best option for a quick on the go snack. Jenn breaks down the nutrition facts and marketing for OWYN Protein Shakes and gives her insight on how they are using ingredients. Tune in to learn more if you should include OWYN protein shakes in your diet. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, September 18, 2024
Metabolic Flexibility
Understanding how metabolism works and all the different aspects that go into metabolic health can feel overwhelming. This week Jenn is breaking it all down into digestible pieces, so you can create metabolic flexibility. In this episode, Jenn is discussing metabolic flexibility. This is the body’s ability to burn different types of fuel (sugar or fat) depending on what’s available. She breaks down the different aspects that go into creating metabolic flexibility, including sleep, stress, movement, and nutrition. Jenn provides some great examples of how to implement each of these factors into your daily life, and which are most important when getting started. She takes the overwhelm out of this complex topic so that you can get started with one small thing today to create more metabolic flexibility in your life. Tune in today to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [3:15] Jenn tells members the recipe they are getting this week and about the quarterly live Q&A. [5:23] What is metabolic flexibility? [7:24] What is metabolism and how does it work? [8:37] What is metabolic health and what are the indicators of metabolic health? [13:45] What are the benefits of being metabolically flexible? [18:11] How does intermittent fasting and the keto diet impact metabolism and metabolic flexibility? [27:12] Does sleep impact metabolic flexibility? [31:21] Why does stress impact metabolic flexibility? [35:18] How does exercise influence metabolic flexibility? [40:00] Jenn summarizes how all these aspects come together when it comes to your health. KEY TAKEAWAYS: The ketogenic diet was originally designed to help treat seizures. If you do not experience seizures, the keto diet isn’t meant to be followed for life. Sleep is one of the most accessible, effective ways to support metabolic flexibility. The key factor to ensure that we remove fat without losing as much muscle is eating quality and sufficient amounts of protein and strength training. We need all the macronutrients in order to maintain muscle mass and not turn the muscle into fuel. QUOTES: [2:29] “Metabolic flexibility is the body’s ability to use different sources of fuel, depending on what’s available. So essentially it’s the body using sugar or glucose or fat as it’s fuel. In an ideal scenario, the body’s able to adapt depending on what's available and it might go back and forth.” - Jenn Trepeck [19:33] “When we’re eating processed foods, higher glycemic carbohydrates, foods that
Bonus · Fri, September 13, 2024
Nutrition Nugget: Mindset is a Muscle
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's explaining why and how mindset is a muscle. She explains how to workout your mindset muscle, and the best ways to fuel it. From books, to meditation, to who you surround yourself with daily, there are a variety of ways to exercise your mindset muscle! Tune in to learn more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Morning Routine Checklist Episode Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, September 11, 2024
Hidden Sugar & The Sugar-Free Challenge
Do you know how much sugar you eat in a day? The answer may come as a shock, but Jenn is here to help us understand our sugar intake and give us practical steps to eat less sugar, and still enjoy our food. Are hidden sugars sneaking into your food? Today, we're diving deep into the surprising places sugar hides and the powerful impact it can have on your body. Navigating how much sugar you're consuming can feel overwhelming, but Jenn is here to break it all down for you. Join us as we explore the many names sugar goes by, simple strategies to reduce it in your meals, and practical tips to stay on track as you transform your habits for better health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [02:37] Members’ Recipe for this week & quarterly live session with Jenn. [4:40] How much sugar does the average American consume? [7:43] Why do things taste sweeter? [9:54] What happens in the brain when we consume sugar? [13:48] How many different names are there for sugar? [19:40] How can you know if you need to reduce your sugar intake or if you are experiencing a different issue? [24:58] What are the best ways to ditch sugar? [28:22] What sugar swaps can you make to hit the sweet spot while avoiding processed foods? [29:50] Should you ditch sugar cold turkey or do a gradual reduction? [35:12] How should you start your day to avoid blood sugar extremes and sugar cravings? [38:35] What are the best ways to stay accountable when creating new habits? KEY TAKEAWAYS: Every blood sugar challenge or metabolic health challenge isn’t necessarily because of sugar. Other factors could include: low vitamin D, gut health, poor sleep, snacking, nutrient deficiencies, emotions, and more. Do a cold turkey, 7 day sugar detox can help you see what impact sugar has on you. It also allows you to write some new rules for yourself, and look at what guidelines you want for yourself after the 7 days when it comes to sugar. Accountability can create the perfect environment for changing your habits. Whether that’s a coach or a buddy, who can you connect with when the struggles come up? It will be easier than doing this on your own. RESOURCES: Debunking Detox Episode Become A Member of Salad with a Side of Fries <a href="https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?refEmail=0F13173F000B0
Bonus · Fri, September 06, 2024
Nutrition Nugget: Rice Cakes
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rice cakes. Rice cakes get a lot of attention as a great quick healthy snack…but are they really? Jenn walks through the nutrition facts, explains how they are “empty carbs” and yet still shares great tips for how you can healthfully implement rice cakes into your day, if you enjoy them. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, September 04, 2024
Your Default vs Your Design (feat. Kate House)
Jenn and her guest Kate are letting you in on a little secret today - you have the power to change your life. This episode is packed full of tips on how to stop living your life on default mode, and how to design the life you live. This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your life. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:19] We meet Kate as she shares her quarter life crisis. [12:20] What is the difference between default and design, and how do you bridge the gap between the two? [18:40] How do you deal with contentment? [20:50] What are the best ways to deal with comparison? [26:20] How can you determine what you want to focus on in the next season of life (or right now)? What is a Goal with Soul? [34:43] Kate shares an example of breaking down your goals and making them truly attainable. [39:46] How can you work through imperfect action? KEY TAKEAWAYS: A Goal with Soul starts with an intention. It is aspirational, attainable, meaningful, and seasonally appropriate. Action creates clarity and it’s what moves us forward. Make the action for your goal to be as small and simple as possible, so that it’s almost too easy to do it. Show up for yourself imperfectly, you will learn along the way and eventually master the skill. Action helps you create clarity and is what creates results. Life goes through seasons, and there may be times when you have more time to take action and push your life forward, and other times where you need to slow down and focus on what is in front of you while implementing joy in the little pockets you have available. QUOTES: [7:47] “I actually did have a light bulb moment because that was the moment I realized, oh my gosh, I am the only person who can change this for myself. Dennis can’t do it for me, my boss can’t do it for me, I have to take ownership of my life and I have to decide to pour myself into the things that feel fulfilling, that feel like I’m living by design, cause up until that point, I was kind of living by default.” - Kate
Bonus · Fri, August 30, 2024
Nutrition Nugget: Naked Carbs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about naked carbs. Maybe you’ve been hearing of naked carbs lately but you aren’t exactly sure what that means. Eating naked carbs means that you are eating carbs by themselves, which can cause blood sugar spikes. Don’t worry, you don’t have to give up your favorite foods. Jenn walks through various studies around combinations of foods and shares the best way to incorporate high quality carbs into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 28, 2024
Plantastic Cooking (feat. Gwen Kenneally)
We all know that we need to eat more vegetables, but what if you just can’t stand them? And what if the only way you can think of to eat them is salads? Maybe you just haven’t cooked vegetables in a way that you truly enjoy. Our guest this week offers ideas and tips but, above all, encourages you to play with your food to find what you love! On this week’s episode, Jenn is joined by Hollywood caterer and cookbook author, Gwen Kenneally. Gwen gives some great tips on how to make vegetables pop and become more desirable to add into your daily food. She shares some simple ways to get started when cooking vegetables, and provides tips on how to season them and experiment with new ways of serving them up on your plate. Gwen talks about the best tools to have in your kitchen, and shares some of her family favorite recipes! Tune in for some great tips and tricks to add more plants to your plate. Don’t forget to grab her Plantastic Cookbook also! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:10] Gwen shares her story and what led her to focusing on plant based cooking. [8:50] What are some simple ways to cook vegetables aside from roasting and steaming? [11:28] How can someone determine the best ways to season vegetables? [13:20] What are some vegetable combination ideas? [18:59] Gwen shares recommendations on how to make vegetables that people usually stay away from such as kale, mushrooms, and cabbage. [24:33] What are some great staples to keep in the house that are versatile and easy to use? [25:58] How else can you use quinoa, beyond as a rice substitute? [27:53] How can you identify and use jackfruit? [30:32] What are the best kitchen tools to have on hand? [32:18] How can you make family favorite recipes - especially with school lunch season coming up? [33:45] Which recipes from the Plantastic Cookbook are best for nights when you are short on time? KEY TAKEAWAYS: Play around with your food, try different spices, herbs, seasonings, etc. Try cooking them in a different way, barbecuing, steamed, roasted, etc. Experimenting will open up all kinds of possibilities for you. The recommended goal is to have at least 30 types of plants in your diet per week for great gut health. Meal prepping can make a huge difference and save you time throughout the week. Do your shopping on a weekend, wash everything, cut it up, prep it, it’ll save you a lot of time during the week. QUOTES: [14:09] “When chefs are like, oh no, you have to do it this way
Bonus · Fri, August 23, 2024
Nutrition Nugget: 30 Seconds A Day
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about 30 seconds a day. What if Jenn told you that you could reprogram your brain to be healthier by committing to doing 30 seconds of something a day. Based on two recent studies that she has read, she is explaining what you can do to reprogram your brain, and why it takes such little time. What will you do with your 30 seconds? Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 21, 2024
Live from New York...It's Salad with a Side of Fries!
We can’t believe we have hit 5 years of Salad With a Side of Fries! This episode highlights audience questions from the Live podcast recording in NYC. Tune in to hear the answers to those questions that can benefit anyone on their health journey. If you’re new to Salad with a Side of Fries, this is a great episode to start with. In this episode, you will hear questions that audience members asked Jenn during her Live podcast recording in NYC to celebrate 5 years of Salad With a Side of Fries. Audience members get the opportunity to ask their questions and receive live coaching from Jenn. Questions include how blood sugar works, how to manage insulin resistance, if you should drink soda, why someone may have a sudden weight gain and so much more. Whether it’s your first time with us or you’ve been a listener for the last five years, tune in to hear questions from everyday people that you are likely wondering for yourself. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:15] What made Jenn start her podcast? [10:37] Jenn explains why burning fat and storing fat are related to blood sugar. [14:30] What happens when you are insulin resistant? [15:50] Why is fat important and what types should be added to your diet? [22:10] Which is worse - regular soda or diet soda? [23:35] How can you determine the first thing that you should change when it comes to your health? [25:54] How do you determine how much food you should eat? [29:14] What can cause sudden weight gain? [33:14] Where do you find the best support for your health journey (health coach, nutritionist, etc.)? [37:33] What are some things that Jenn has given up in her diet and why? [42:46] Jenn addresses intermittent fasting and how it works with the body. [47:59] If you are drinking alcohol, what’s the best way to approach it? KEY TAKEAWAYS: Protein and fiber at every meal makes removing fat no big deal (and eat some quality fat too). What’s one thing you want to change about your health today or prevent in the future? The answer to that question is what you should start with on your health journey. One thing at a time, one step at a time, one thing to move your health forward. Balancing blood sugar is key to removing fat. Start your meal with protein, fiber, and fat, then add in high-glycemic carbs and the dessert to keep yourself from spiking your blood sugar too high. If you start with high-glycemic carbs or sugar, your insulin spikes and then gets stored as fat. QUOTES: [10:
Bonus · Fri, August 16, 2024
Nutrition Nugget: Velveeta
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Velveeta. After seeing a trending recipe on social media with Velveeta as the “star of the recipe”, Jenn had to take a look at the nutrition facts. She was floored by the facts that she found and the amount that would be used and consumed in the trending recipe. Tune in to learn more about Velveeta to decide if you want to include it in your diet, or if you’ll pass on it. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 14, 2024
IBS is a BS Diagnosis (feat. Hannah Aylward)
Have you gotten the diagnosis of IBS? Jenn and Hannah are here to talk about why IBS is BS, and what things you can do to overcome the IBS symptoms. Tune in to learn more about digestion and gut health. On this week’s episode, Jenn is joined by health coach, Hannah Alyward. Hannah walks through what IBS is and why the common recommendation of elimination diets isn’t a forever solution. She explains why people experience bloating and what the bloating you are experiencing could mean. She also talks about what is happening inside of our digestive system when we eat. Hannah shares some tips for things you can do right now to optimize digestion and the best ways to support gut health. She is a wealth of information; you do not want to miss this episode! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [3:40] Hannah shares about her life before becoming a health coach. [7:48] Why is an elimination diet not a long term solution? [12:37] What is IBS and why is it BS? [14:07] What is natural bloating vs. bloating indicating a bigger issue? [17:39] Why are people experiencing a lot of bloating and when do you need additional testing? [25:40] What are some things we can do right now to optimize healthy digestion? [29:05] How do you know where to start with healing digestive enzymes? [31:48] Why are gallbladder removals so common? [37:04] Hannah shares her final thoughts around supporting your gut health at home. KEY TAKEAWAYS: The first priority to set up success for digestion is to ensure that your nervous system is calm and chewing your food to applesauce consistency to make sure that you are breaking your food down efficiently. Elimination diets are not meant to be permanent, they should only be a temporary solution to reduce symptoms that you are having while finding and repairing the root cause. Always advocate for yourself. Ask your doctors questions. If you are not comfortable with what they are recommending, seek a second opinion. If they are not listening to you and addressing your concerns or symptoms, seek a second opinion. QUOTES: [9:59] “What's so key here that I want to repeat is that the objective of the elimination diet is that we pull things out to create a healing opportunity, so that we can then add things back in and your body doesn’t react the same way it once did once there’s been that healing.” - Jenn Trepeck [17:47] “If you feel like this is really impacting your life and you’ve already made some nutrition adjustments, which are kind
Bonus · Fri, August 09, 2024
Nutrition Nugget: Train Like An Olympian
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about training like an Olympian. With the 2024 Olympics currently happening in Paris, it’s no surprise that we may be comparing ourselves to these amazing athletes, or at least feel inspired by them. While we likely cannot mimic the discipline and lifetime of training they have committed to, there are 6 things that the everyday person can learn from how olympians train to support our own athleticism and overall health! Join today’s inspiring conversation. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 07, 2024
7 Types of Rest
Do you ever feel like you're at the end of your rope, and you never feel truly rested? Join Jenn as she discusses how to take a step back and look at what type of rest your body needs in order to recharge. In this episode, Jenn is sharing the 7 different types of rest. She walks us through each type and shares the different ways that you can implement that type of rest into your day or busy routine. From mental rest to spiritual rest, your brain and body require some time to relax and just be. The tips you’ll hear in this episode will help you determine which type of rest you need and how to approach getting it in a way that doesn’t feel like another overwhelming task! Tune in to determine how you’ll spend time in your “nothing box”. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:29] Jenn shares the 7 types of rest. [7:08] What are the benefits of sleep and what types of sleep are there? [8:43] How can you prioritize mental rest? [14:14] What is social rest and what are some examples? [17:08] Why is spiritual rest so important? [23:09] What is sensory rest and how does our everyday life impact our senses? [29:25] How can you fit more emotional rest into your life? [33:19] What are options for creative rest? [36:15] How do you determine which type of rest you need most? KEY TAKEAWAYS: The first step of determining what type of rest you need is to ask your body what needs to be restored. Are you experiencing decision fatigue? Or do you need a walk outside to disconnect? Take a week and try each of the rest options and see what works best for you and see how you feel after each different type of rest. Honoring your need to rest allows you to show up better in all other areas of your life. If you are a parent, modeling this for your children will help them learn to prioritize their rest and wellbeing as well! QUOTES: [14:20] “Everyday social interactions for introverts, socializing can be very exhausting and draining, but even for people who wouldn't identify as introverts, social rest can be really valuable. This gives us a chance to recharge and a big piece of this is actually maintaining our boundaries.” - Jenn Trepeck [24:35] “Frankly we just live in a world of overstimulation and that over stimulation creates a lot of the exhaustion and our brain is always going because there is constant input.” - Jenn Trepeck [31:40] “Where do you feel like you’re not even feeling things? Like things can be crazy around you and you’re sort of like b
Bonus · Fri, August 02, 2024
Nutrition Nugget: Purslane
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Purslane. While you’ve probably never heard of it, you have likely seen it before. Purslane is the weed that you may find between the cracks of a sidewalk, but it is actually a superfood. Packed full of micronutrients, minerals, and antioxidants, this may be a great option to add into your nutrition repertoire. Tune in to learn more about how to identify purslane, where to buy it, and great ways to add it to your meals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, July 31, 2024
Movement & Self-Worth vs Diet Culture (feat. Katie Bramlett)
Do you constantly put pressure on yourself to look a certain way, or weigh a certain weight? Are you willing to do anything just to lose weight while ignoring how your body and mind feel? What if we told you that isn’t the best way to honor yourself and it isn’t even the best way to reach that goal! Tune in today to understand a different perspective around your activity, self worth and the options available to you. This week Jenn is joined by CEO and Co-Founder of WeShape, Katie Bramlett. After years of having a successful company, Katie couldn’t get aligned with what they were promoting, so she decided to take it in a different direction, creating WeShape. Her new business focuses on movement and self worth instead of diet culture. In this episode, she talks about what diet culture tells us about our self worth, and how someone can start finding body liberation. She discusses how to connect with your body to determine what movement is in alignment for you, and how to honor yourself along your fitness journey. Tune in to learn how to determine your individualized fitness journey. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:14] What is Katie’s background and how did she get started with WeShape? [10:22] What are some indications that diet culture is influencing our thinking? [12:32] What does diet culture tell us about self worth? [17:10] How does Katie define self worth? [23:20] Where can someone find body liberation? [26:55] How can you untangle the movement from the desire to change your body? [28:29] How does self betrayal play into our typical diet culture approach to working out? [31:00] How does WeShape work through their four pillars? [36:08] Katie shares her final thoughts around self worth and movement. KEY TAKEAWAYS: Learning to understand what your body needs, what feels good in your body, and what is the right type of movement for you, is so important, as everyone is different and no one fitness routine is right for everyone. Get curious with yourself, start asking yourself hard questions to uncover what you want as an individual. Ask yourself if you are living for you or for someone else’s version of what they think you should be? It has been ingrained in us that our value is based on our appearance, however that doesn’t have to be your story. You can find your self worth in the ability to express your most authentic self, regardless of other people’s opinions. Your weight does not equate your worth. QUOTES: [7:14] “When we look at the
Bonus · Fri, July 26, 2024
Nutrition Nugget: Thunderbird Real Food Energy Bars
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Thunderbird Real Food Energy Bars. While the ingredients are simple and real food, are they really the best choice to have on hand? Jenn walks through the nutrition facts of a few different bars to determine who these energy bars may be best for. Tune in to learn if this is something you should have stocked in your desk drawer or just eat on occasion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, July 24, 2024
Untying the Knot of Fitness & Body Composition
When you think about your health, what is it that you picture? When you push yourself to workout, what do you say to yourself? Do you exercise because you hate your body and want to change it? Do you think about how you look or how many pounds you want to lose? If you find yourself focusing on fitness because it’s supposed to change your body composition, you may be missing the bigger picture of what health means. This week Jenn is talking about untying the knot of fitness and body composition. Many times, we can get stuck in a cycle of obsessing over what we look like in the mirror, and the results will determine whether we are “healthy” or not. But what if we looked at all the other factors that go into health? During this episode, Jenn discusses how psychology plays into our feelings around our fitness regime, the hierarchy of movement, and what the other parts of health include. She describes how she utilizes tracking with her clients so they can see what their habits are when they are feeling their best. Tune in to learn how to reframe your thoughts around exercise and appreciate the miracle of the body you have. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [7:28] Why is there confusion with fitness and body composition? [12:00] How does psychology play into our feelings around our fitness routines? [20:18] How can you determine what your desired outcome actually is? [25:29] What’s the first step to reframing our feelings around fitness and health? [28:35] What is the hierarchy of movement? [30:15] What are the other factors of health? [34:19] How does Jenn utilize tracking with her clients? [37:58] How can you separate movement from the way your body looks? [42:27] Jenn shares her thoughts around BMI and motivation. KEY TAKEAWAYS: Health isn’t just fitness and nutrition. Expand your definition of what it means to live a healthy life to include your mental health, happiness, energy, and sleep quality. To determine what habits set you up for success, track your stress level, mood, sleep, energy, confidence and then look to see on which days you felt the best, what habits you were doing. Your body is an absolute miracle. Creating awareness and reframing your thoughts around your body and appreciating all the things it does for you, allows you to look at a new narrative. QUOTES: [27:04] “When I first start working with a client, we don’t talk about the movement component in depth for about a month and it’s on their radar anyway. It’s almost like by n
Bonus · Fri, July 19, 2024
Nutrition Nugget: The Calcium Paradox
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about the calcium paradox. Through her research she found that there have actually been four different calcium paradoxes over the years. She touches on each of them in detail in this episode. Listen in to understand the details, but remember at the end of the day, when hearing new information, look at the whole picture, focus on balancing nutrition and ensuring that you are getting all the vitamins and minerals that your body needs. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024 Bone Health and the Problem with Bone Density Episode Circa Your Circadian Rhythm Episode Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, July 17, 2024
Make it Last! (feat. Heather Heynen)
Do you struggle with binge eating, and no matter what you’ve tried, you just can’t stop? Or maybe you’ve tried to lose weight by eating less and then threw in the towel because it was just too hard? This week, Jenn is talking to therapist Heather Heynen about how to make progress for the long run, not just for a short period of time. Today, Jenn is joined by therapist Heather Heynen to discuss overcoming binge eating, restricting, and yo-yo dieting once and for all. She explains some common causes behind eating disorders for many people, and the steps that can be taken to heal our relationship with food. Heather breaks down some somatic practices that you can try, as well as how to name your feelings so you are able to lower the temperature on them and recover without leaning on something else, like food or substances, to numb those feelings. She shares the valuable difference between state and story, and why changing your story can change your habits...for good! Tune in to learn more about these wonderful tools! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:28] How does binge eating, restricting, yo-yo dieting and anxiety all play into Healther’s work today? [8:15] How often does Heather see these issues as a mental health therapist? [10:00] What are some of the biggest mistakes Heather sees people making when it comes to trying to change their behavior? [12:38] What are somatic practices and why are they so much more effective? [16:01] What is big T trauma vs. little t trauma? [20:05] Where do you start with healing your relationship with food? [24:49] How do these tools lead to long term behavior changes? [26:27] If you process your feelings more in your head, what can you do to work through it? [28:39] What is state vs. story? [32:02] How can we help children feel their feelings or tolerate distress better? [34:39] What lessons has Heather been able to learn through her solo bike packing trips? [38:24] How can you cultivate giving yourself grace? KEY TAKEAWAYS: When you learn how to feel and experience your emotions, you will no longer need other things, i.e. food or substances, to numb and avoid those feelings. Long term results come from consistency, being patient with yourself, giving yourself a lot of compassion and grace throughout the process. You either hold your emotions in your body (energy) or in your head (thoughts). Learning how to process both of them can lead to freedom from unwanted habits. QUOTES: [8:32] “The bigges
Bonus · Fri, July 12, 2024
Nutrition Nugget: Jet Lag
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about jet lag. Did you know there is a difference between jet lag and travel fatigue? Jenn dives into the difference, how to manage travel impacts, and the best tips for how to improve jet lag after a flight or prevent it altogether. Tune in to learn how to battle post travel exhaustion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Circa Your Circadian Rhythm Episode Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, July 10, 2024
Beyond Caffeine: Natural Ways to Improve Your Energy Levels
Do you hit a 3pm slump every day, or need a coffee just to get you going in the morning? Did you know there are other ways to feel energized that aren’t just sugar and caffeine? This episode is all about energy and how to boost it naturally. In this episode, Jenn is talking about natural ways to improve your energy levels. There are many things you can do to give your energy a boost aside from reaching for sugar or caffeine. Jenn discusses how to know if you are experiencing low energy and what is happening within your body when you feel exhausted. She discusses energy givers and energy zappers and how to put up boundaries to protect your energy. Jenn emphasizes the importance of morning light, sleep, and movement as well as the building blocks (nutrients) necessary for energy. Tune in to uncover practical strategies to naturally boost your energy and feel revitalized! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [8:43] How do you know that you are experiencing low energy? [11:49] How do your genes affect your energy? [13:14] What is happening in our body when we feel exhausted? [18:34] What are energy givers and energy zappers? [25:56] What can you do to create sustained, healthy energy? [36:50] How does sleep and lighting impact our energy? [39:14] How does caffeine impact our energy? [42:44] What are the important building blocks necessary for energy? KEY TAKEAWAYS: How you start your day has a big impact on your energy. Starting your day with intention and including hydration, movement, and managing stress are great for managing energy. Energy is as much a biological function as breathing and blood sugar. Eating to keep your blood sugar balanced also keeps our energy balanced. You don’t have to try and do everything at once, pick the easiest thing for you to work on, and then add in the next thing. One step at a time. It’s a marathon, not a sprint. QUOTES: "By thinking of it as a sprint, rather than a marathon, we choose the sources of energy that are fastest which also create a crash later on." – Jenn Trepeck [17:52] “One of my mentors says the presence of oxygen is the absence of disease. So it makes the argument for the importance of making sure that our heart is pumping, that we’re breathing, and that we’re doing these things, we’re eating foods that support oxygen in the body.” - Jenn Trepeck "Muscle mass supports energy. Muscle helps us use fuel for energy today instead of storing it for later...exercise puts oxygen back into the mix
Bonus · Fri, July 05, 2024
Nutrition Nugget: Bonny Squares
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Bonny Squares. Maybe you’ve heard of these as a way to “pop and poop!” These claim that they are loaded with healthy ingredients to help you poop, but are they really? Tune in as Jenn walks through the ingredients and shares her thoughts on if you should add these into your diet or not. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, July 03, 2024
Brain Health & Blood Sugar (feat. Megan Lyons)
Balancing your blood sugar can have a huge impact on your brain health. If you experience brain fog, energy crashes, mood swings, cravings, or more, this episode is for you? Tune in to learn more about balancing your blood sugar. In this week’s episode, Jenn talks with health and wellness expert Megan Lyons about how blood sugar affects brain health. Megan explains how different foods impact our brain, the role of neuroinflammation, and the literal connection between the gut and the brain, known as the vagus nerve. They discuss how being in a stressed state can affect digestion and blood sugar. Megan also shares practical tips for balancing blood sugar with different eating habits. Finally, Jenn and Megan chat about what's important and what's overrated when it comes to managing blood sugar. Tune in for useful advice and simple explanations! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [06:22] Megan shares about herself and her background. [10:55] How might someone know if they are experiencing blood sugar dysregulation? [14:15] What's the connection between brain health and food? [15:29] How does neuroinflammation happen? [18:55] What food choices can help reduce or clear inflammation in the body? [22:10] How do vitamins and minerals help with inflammation? [24:07] How can you improve the gut/brain connection and tone of the vagus nerve? [27:48] Megan shares some tips for balancing blood sugar. [31:52] What are the most underrated things we should be doing to help balance blood sugar? [34:27] What are some of the most overrated things that people are doing that aren’t always necessary? KEY TAKEAWAYS: Anti-inflammatory foods, sleep, and movement are essential for brain health. Focusing on the fundamentals before any supplement or biohack is where one needs to start. Focus on digestion, sleep, stress management, nutrient-dense diet, and movement before reaching for the next quick fix. Just get started. It doesn’t matter which foundation you start with because they all impact one another. Start with the one that catches your attention the most and do the small steps to improve, then move on to the next. QUOTES: [12:14] “To answer your question, what might people experience if they’re having some blood sugar dysregulation, honestly it could be so many things. Most commonly I see that energy slump, that craving, I need chocolate, I need caffeine, or I need a nap a couple hours after lunch tends to be the primary one. Some extra belly fat around the
Bonus · Fri, June 28, 2024
Nutrition Nugget: Lavender
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about lavender. It feels like lavender is everywhere these days, and it’s often associated with relaxation. But can it truly benefit our health? Jenn is diving in to discuss the benefits of lavender and how it can be used. If you want to know how it can help with sleep, stress, mood, pain, and skin, tune in to learn some great tips! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, June 26, 2024
Biostack Over Biohack
Have you been trying out the biohacks that you hear about and still not seeing the results you were hoping for? That’s because you have to have the foundations nailed down first. Tune in to learn about these foundations and how you can biostack your way to optimal health. In this episode, Jenn is guiding you through the foundations of optimal health, revealing how you can biostack your way to a healthier, more vibrant life. Dive deep into the essence of each foundational area and discover how they can enhance your well-being. Jenn sheds light on why popular biohacks might fall short if you haven't mastered these essential building blocks. Plus, she shares her expert tips on maintaining these foundations even when you're on vacation or stepping out of your daily routine. Don’t miss out on Jenn's personal strategies for seamlessly integrating biostacks into her everyday habits. Tune in and unlock the secrets to a healthier you! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:46] What are biohacks? [9:20] How do we know if we are healthy? [13:47] How can we biostack nutrition habits? [16:37] What are some hydration biostacks? [18:20] How can you biostack activity? [21:39] What are helpful sleep biostacks? [25:48] How can we biostack to manage stress? [26:39] What are some mindset biostacks? [28:53] How can community and connection impact our health? [33:14] How can you get all of these things each day? [36:24] Jenn walks through her own biostacks. [39:55] How do you navigate biostacks while on vacation or out of our usual routine? [44:41] Jenn’s final thoughts. KEY TAKEAWAYS: Changing the words that we use changes our mindset, changes our state of mind, and changes the way we think about everything. If we look at every single day as a stack of something to support our nutrition, hydration, activity, sleep, stress, mindset, and connection, we will experience optimal health. A healthful habit starts as discipline. Take the steps that will make the biggest difference for you. Habit stacking is the idea that we add something new to something that already exists, something that’s already a habit that happens already. QUOTES: [6:39] “I like to say ‘biohacks are often stepping over $100 bills to pick up pennies’, cause the hundred dollar bills are these fundamentals that if we don’t have those in place, we’re not really going to make progress.” - Jenn Trepeck [10:09] “Optimal function means that every system is fun
Bonus · Fri, June 21, 2024
Nutrition Nugget: Time
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is offering a new perspective on time. In a world of instant gratification and impatience, it can be easy to feel like we constantly need a distraction or that we aren’t making progress, when in truth we are. Jenn explains how this can affect our overall health and how to find patience when it comes to your health journey. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: There’s Not Enough Time in the Day Episode Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, June 19, 2024
Releasing Restriction: A Guide for the Type A (feat. Paige Harris)
Do you notice the calories on a menu? Do you have food rules for yourself? Time to release the restriction! This week Jenn and her guest Paige Harris are talking through how to navigate leaving restrictions behind and healing your relationship with food. Tune in to learn more! This week, Jenn is talking with trainer and holistic health coach, Paige Harris. After going through her own struggles of restrictive eating, binge eating, and an unhealthy relationship with food, Paige was able to learn to eat for her body and now helps others heal their relationship with food. During this episode, Paige talks about calming the chatter in your mind, uncovering the root cause of your thoughts, and how to manage expectations of ourselves as we progress. This is such a great episode with tangible tips and takeaways so you can start developing a healthier relationship with food. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:16] What led Paige to become a trainer and a holistic health coach? [14:51] How can people identify if they fall into restrictive eating? [19:29] What can we be influenced by when it comes to our habits? [21:32] How can you calm the chatter in your mind and start healing food restriction? [28:00] Where can you start with unlearning the restriction habits? [32:53] How did Paige sit through the discomfort of releasing control around others cooking her food? [34:53] How do you get to the root cause of your thoughts? [37:26] How do you know if gut discomfort is a result of your digestive system or if it's anxiety around food? [40:08] What is Paige’s recommendation for progress and then regress? KEY TAKEAWAYS: To come away from restriction, start by adding a little extra of the food that you typically eat so that your body can adjust and your mind can release the anxiety that comes with change. It’s ok to not be perfect, you may regress to past habits, but keep going. Be consistent and remember that the next day is a new day. Be aware that you will have ups and downs on this journey. Get comfortable with the uncomfortable as you reintroduce foods. Evaluate your thoughts, ask yourself why certain things are affecting you, and take small steps! QUOTES: [16:29] “I didn’t feel hungry, I didn't even like the taste of the food by the time I got to the end of it. It was just like, I needed to compulsively do that. In reality, it’s because my body was starving for food and it was going to get it anyway that it needed to. I think for a
Bonus · Fri, June 14, 2024
Nutrition Nugget: Gray Hair
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about gray hair. A listener wrote in after one of our age defying episodes and asked if there is a way to stop grey hair. In this episode Jenn explains what causes our hair to gray and if it is preventable or even reversible! Tune in to learn more! Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, June 12, 2024
"Healthier" Food Swaps – Worth It or Hard Pass?
These days, there are so many eye-catching labels at the grocery store on foods claiming to be a healthier alternative to your favorite foods. Tune in to learn how to determine if they truly are a better option for you and if their taste rivals the original! On the episode this week, Jenn is talking about “healthier food swaps”. She covers different lunch/dinner, breakfast, snack, and dessert options with her past client offering the taste test verdict! Jenn walks us through the nutrition facts and ingredients to determine if each item is truly a nutritious swap or if it’s better to just eat the real thing. Then, she provides examples of how to make things work for you and your needs. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:10] Are the Mission Zero Net Carb Tortillas a healthy option? [9:24] What is a good pasta alternative? [10:58] Jenn shares her thoughts on the line of products Nestle is coming out with for those taking Ozempic and similar meds? [13:54] Is the Legendary Foods Protein Pastry a good alternative to Pop Tarts? [16:36] Are protein bagels a good option for breakfast? [18:40] What about Catalina Crunch? [19:44] Are Flock Chicken Chips a good snack choice? [20:43] What are some good chip/cracker alternatives? [28:05] What are some good dessert options? [35:31] Are there good candy options on the market? [37:57] What are healthy ice cream/shake type options? [47:17] Jenn shares her final thoughts around how to utilize “healthy” swaps. KEY TAKEAWAYS: There are pros and cons to choosing the “healthier” food swaps. Eating only processed foods, even if they have “better” nutrition facts, won’t create balance in the long run. Make informed decisions for your needs and health. Always make sure you look at the nutrition facts and ingredients to determine if you actually just want to eat the real thing. Make the best choice for you given the information that is provided. Just because it’s marketed as “healthier” doesn’t mean it truly is. Do your research. QUOTES: “As we know, when they [food manufacturers] take something out, they add other things in to keep it tasting the way we want it to, so I'm cautious...it's about what they do put in there vs. what they take out." - Jenn Trepeck "Ultra processed foods are how we got to this point, among other things but it's a huge contributing factor, and so I hesitate to think that the same companies who got us here are the ones who see so clea
Bonus · Fri, June 07, 2024
Nutrition Nugget: Tongue Scraping
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tongue scraping. If you don’t know what tongue scraping is, it is a way of quickly removing debris, bacteria and dead cells from the surface of the tongue. In this episode, Jenn covers why we might want to do it, how to do it properly, and the benefits of it. She also explains the connection between ayurveda, the oral microbiome and overall health. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Oral Care and Total Health Podcast Episode Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, June 05, 2024
Kick Acid (feat. Dr. Daryl Gioffre)
Healing your gut is the key to living longer…but what does that really mean? Is your reflux from too much acid or too little? Is your autoimmune challenge connected to your stomach? It is! Tune in to learn how to nurture your gut, avoid dis-ease, and reduce inflammation in this episode with Dr. Daryl Gioffre, the founder of Kick Acid Enterprises. This week, Jenn is joined by the founder of Kick Acid Enterprises, Dr. Daryl Gioffre. After witnessing his father die from esophageal cancer, Dr. Gioffre made the promise that he would prevent others from suffering the same way his father had. Dr. Gioffre discusses the connection between acid, gut health, inflammation, and sugar and why managing these things is crucial for living healthy. He explains the three critical problems in everybody’s health while providing steps to overcome these issues in a balanced way. Tune in to learn more about acidity in our bodies and the key role it plays. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:22] Dr. Daryl Gioffre tells us his story and what changed the course of his life and led him to become a gut specialist. [11:15] What is the connection between acid, gut health, inflammation and sugar? [15:12] What is the cause of dis-ease and why are doctors getting it wrong? [17:30] What are the three critical problems for everybody’s health? [20:33] What are some signs of low stomach acid? [23:56] How can you support healthy acid? [27:05] What foods can help support proper gut health and function? [31:58] Can you drink coffee while managing your acid health? [34:26] How does alcohol affect the acidity in our body? [37:37] How do sweeteners affect our acid? [40:15] What do we need to know about sugar and how it relates to gut health and inflammation? KEY TAKEAWAYS: The best way to help increase the acid in your stomach is to take 1 tbsp apple cider vinegar + ⅓ cup warm water, and drink it 20-30 minutes prior to your biggest meal of the day. Those with acid reflux should start with ½ tsp + ⅓ cup warm water. This must be done with consistency. Artificial sweeteners are the very worst thing you can put into your body, you need to avoid them like the plague if you want to be healthy. Healing your gut is the key to healthy skin, to lowering your weight, to better brain function. That is the key to living longer. QUOTES: [11:18] “No one dies of old age, you know there’s all these different diseases out there like heart disease and cancer. By the way, cancer has now o
Bonus · Fri, May 31, 2024
Nutrition Nugget: Enough
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about enough. Most of the time when people hear the word “enough” it comes with a negative connotation. Jenn is flipping the script and providing a new statement to help you navigate negative moments when you are tempted to beat yourself up for “not doing enough”. You are enough! Tune in to this episode for a great way to switch your outlook on your actions and self-talk. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, May 29, 2024
Take Your Foot Off the Gas (Reverse Dieting)
Do you feel like you are juggling too many things between work, socializing, your health, family, etc. and something has to give? This may be the ideal time to take a step back, allow yourself to slow down and do less so you can achieve more. Tune in to learn more about what that looks like when it comes to your health and activity. This week, Jenn is talking about taking your foot off the gas when it comes to your health and wellness goals. She explains how to evaluate if you need to take a step back in your intensity (even if you feel like you’re already balanced in your nutrition) - whether that’s for a week, a month, or a season in order to show your body appreciation and allow it to rest and heal. Jenn explains how physiological stress can impact your hormones and how reverse dieting may be the next step in your wellness journey. She describes what is required during this phase and how you will know when you are done with the phase of less intensity. Tune in to learn more about reverse dieting and taking a step back! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:04] How do most people tend to approach weight management? [9:00] What are different phases to focus on? [11:41] What's the connection between consistency and intensity? [14:40] When might you want to step back from your current maintenance intensity? [18:24] How do you know if there is physiological stress happening? [21:43] Why do we use food as a way to fill needs that aren’t actually physical stomach hunger? [26:44] What does it mean to be on the same team as our body? [37:35] What is reverse dieting and how can it impact our health? [46:22] What’s required for this phase to serve you? [47:50] How long do you stay in this phase and how do you know when you're done? KEY TAKEAWAYS: [10:08] Our metabolisms don’t like the same thing all the time. Surprises actually kick the body into working a little more. [36:40] The idea of achieving more by doing less is letting go of some of the things that we are holding onto, so that we can experience and hold the next thing that shows up. [39:57] When slowly adding more calories into your diet, it helps the body recover. It helps the body get out of that panic and out of that survival mode without shocking it. QUOTES: [11:07] “I talk all the time about living in the gray area, that in between, where we eat some and exercise some. That is really an area of balance and maintenance, that is in fact a long term strategy. Yet even in the bigger pic
Bonus · Fri, May 24, 2024
Nutrition Nugget: NAD
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NAD. Are you looking for the fountain of youth? According to researchers, NAD is the closest thing they’ve found! Jenn shares details about NAD and how it affects our body. She talks about what depletes NAD in our systems and how this can impact our aging. Jenn walks through the reason that NAD is essential to aging well and shares a supplement that she has been using. Lastly, she reminds listeners of the foundational lifestyle factors that also increase the likelihood of aging well. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Prime Anti-Aging Nutraceuticals® NAD+ Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, May 22, 2024
Age Defying Insights (feat. Chris Burres)
How do you die young, at a very old age? By learning how to appropriately care for your mind and body, and by aging well, you can reduce the likelihood of Alzheimer’s, arthritis, cardiovascular disease, cancer, diabetes, and more. Tune in to learn the secrets to defy aging. This week, Jenn is joined by author and host of the Longevity Health Summit, Chris Burres. Chris explains the Longevity Health Summit, and the results of the 50+ interviews that he conducted with experts about longevity and improving health as we age. He describes the silver bullets that he went out to uncover as well as some of the top surprises and takeaways that he found through the interviews. Jenn and Chris go on to talk about why people have a hard time sticking with things or even getting started with new healthy habits. Tune in for this informative episode to learn how you can improve your day to day habits to increase your longevity and extend your life! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:21] Chris shares his history as a scientist and discovering a molecule. [10:22] What was the Longevity Health Summit and what experts were a part of it? [14:50] What were the two silver bullets that Chris went into the Summit trying to find? [21:45] What is the age escape velocity? [24:29] Chris asked experts in wellness and longevity how long people are going to live. [30:48] Are we in control of how long we live and what type of health we are in? [35:47] What were the biggest surprises Chris learned from all of his interviews at the longevity summit? [44:27] Why do we not take action on the information we know would help us improve our health? What is getting in our way? KEY TAKEAWAYS: [16:51] If you address aging, then you’ll also address Alzheimer’s, arthritis, cardiovascular disease, cancer and diabetes. [40:51] Mindset is the most important thing when it comes to your health. If you don’t have the mindset to make changes and create healthier habits for yourself, then you ultimately won’t do any of those other habits that increase longevity and prevent disease. [44:31] You’re not where you want to be, not because of what you don’t know, it’s because of what you do know and you’re not doing. [47:55] Choosing to overcome something that you really don’t want to do, such as a cold plunge, or a cold shower, or making the bed is great for your brain. QUOTES: [15:22] “I hope everybody understands what you just said, that if we call aging a disease, then we can get funding for it,
Bonus · Fri, May 17, 2024
Nutrition Nugget: Neural Nostalgia
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about neural nostalgia. Music binds to our brains differently as teens than as adults. Neural nostalgia is the feeling of being transported back to our teenage years when we hear a specific song from our past. When we hear these songs, our neural pathways associated with the original experience become activated. Neural nostalgia can act as a buffer against daily stress, help us feel more socially connected, and may enhance feelings of wellbeing. What’s your favorite song from your teen years? Add it to the queue and turn it up! Tune in to learn more about neural nostalgia and how it works! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, May 15, 2024
Blue Zones: A Blueprint for Physical and Mental Health
The people who live in the Blue Zones are said to be the healthiest, happiest people, with lower rates of chronic diseases and a longer life expectancy. What is behind their longevity and can we learn to implement it into everyday life? Yes, we can! Tune in to learn how. This week, Jenn is discussing Blue Zones and how the habits and way of life of those who live in these Blue Zones can be the blueprint for physical and mental health. She discusses what these places have in common when it comes to food/diet, culture, environment, movement, and community. Jenn explains why the way they live their lives leads to longevity, and how we can implement some of those things into our everyday lives. She talks through how the standard American life and habits impact our abilities to live a long healthy life, and what our modern American lives are missing. Tune in to learn more and uncover what you can add into your life to improve your healthspan! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [4:49] Where are the 5 Blue Zones and what qualifies as a Blue Zone? [6:33] What are the biggest factors in longevity? [8:12] What do all of these Blue Zones have in common when it comes to food? [16:20] How does the environment play into the habits of those living in the Blue Zones? [18:49] What does movement look like in the Blue Zones? [27:08] What changes are currently being made to try and increase longevity in other cities? [30:05] What are the commonalities in the Blue Zone cultures? [32:30] What is the difference between lifespan and healthspan? [36:18] How do these communities share their ups and downs of life? [41:45] What are our modern American lives missing? KEY TAKEAWAYS: [24:54] The more activity in terms of going about the course of our daily lives, the better. That’s what will make a tremendous difference in our longevity. [36:00] Community is just as important as the food we put into our bodies. Connecting with those around us through the stories we share while breaking bread and having quality friendships can aid in a longer lifespan, as evidenced by the communities within Blue Zones. [42:21] The NIH funded a study for over 11 years, they followed highly functioning people between the ages of 65 and 92 and found that individuals who express a clear goal in life, something to get up for in the morning, something that made a difference, lived longer and were sharper than those who did not. [44:07] Only 30% of Americans have purpose in their work. We are generally out o
Bonus · Fri, May 10, 2024
Nutrition Nugget: 75 Hard
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 75 Hard. The challenge was created in 2019, however it has become more popular in the last couple years. Jenn talks about the program’s requirements and rules and how she feels about them. She also discusses the restrictive nature of the program. She then talks about alternatives people can do to achieve similar goals, in a less restrictive way. Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, May 08, 2024
Memory: Why we Lose it & How to Keep it
Did you know cognitive decline can start as early as 40 years old? And the typical patient with Alzheimer’s symptoms is no longer elderly! In fact, it’s a 52-year old menopausal woman. Mind blown? Tune in for signs to look out for and preventable steps to take to ensure that your brain stays as healthy as possible for as long as possible. This week, Jenn is discussing cognitive decline and why we are starting to see it more commonly in adults as young as 40. Jenn explains what cognitive decline is, as well as the signs and symptoms that you may see when you start to experience it. She walks through the impacts that lifestyle habits play in cognitive function, and how the seemingly innocent things you are currently doing in your daily life may actually be impacting your cognitive future. Jenn provides some tangible things that you can start doing now to ensure that your brain stays healthy for as long as possible. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [11:29] What is cognitive decline and what are the signs of it? [15:12] What in our diets and lifestyle are causing cognitive decline? [18:10] How are memory challenges and focus challenges different? [19:18] What is the connection between body fat and brain volume or cognitive function? [23:41] How are toxins impacting cognitive decline, especially in menopausal women? [28:47] What are active, preventative measures we can take towards reducing/preventing cognitive decline? [34:28] How is the brain’s lymphatic system impacted by sleep? [36:15] What does low-glycemic impact nutrition have to do with cognitive decline? [38:46] Why should hydration be a priority? [39:26] Which minerals are essential for brain health? [45:05] What are the best actions to support your body in what it needs? KEY TAKEAWAYS: [16:04] Every human has progressive decline due to age and hormone changes. We can speed that up or slow that down, which happens through our lifestyle. [34:40] Good, quality sleep is crucial for brain health. Sleep promotes the elimination of debris in the brain. [47:38] Cognitive decline is real and looks like so many more things than we once thought. There are so many more factors involved than what we once believed. Start focusing on prevention, activity and awareness by at least 40 years old. QUOTES: [1:53] “It’s actually now recommended that we start working toward actively reversing and preventing cognitive decline by age 40.” - Jenn Trepeck [19:18] “
Bonus · Fri, May 03, 2024
Nutrition Nugget: Sparkling Ice
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, at the request of listener Sara, Jenn's talking about Sparkling Ice, a flavored sparkling water. Jenn is taking a deep dive into the ingredients of the different varieties and flavors on the market. They claim to contain antioxidants and vitamins, but what are the sources of these ingredients and are they actually beneficial or just fancy marketing? Jenn also shares her favorite way to enjoy a refreshing sparkling water with a pop of flavor. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Nutrition Nugget: Healthier Sodas Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, May 01, 2024
Gut Bacteria & Your GI Upset (feat. Lindsey Parsons)
Is bloating an issue for you? It’s incredibly common yet that doesn’t mean it’s normal. This episode breaks down common GI issues and how to detect and prevent them. Tune in to learn more! This week, Jenn is talking with certified health coach Lindsey Parsons about all things gut health. Lindsey walks through her story of dealing with chronic SIBO, as well as common GI upset such as candida, IBD, IBS, and more. She discusses how to handle bloating and how to understand the root cause of it. Lindsey explains what the “perfect stool” is and how to recognize if your stool might be off due to a larger issue. Jenn and Lindsey talk about weight loss resistance and fat loss resistance and how it is all connected to what’s happening within the gut. Tune in to learn more about gut health, probiotics, fiber and more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:47] How did Lindsey get started with her specialty of stool and gut health? ● [5:40] Lindsey talks about the connection between gut health and the immune system/autoimmune issues. ● [8:40] How do you handle bloating and what is the cause of it? ● [11:52] How do you manage chronic diarrhea or constipation? ● [13:37] What is the “perfect stool”? ● [17:00] How is weight loss resistance or fat loss resistance connected to what’s happening in the gut? ● [19:03] How does candida tie in to gut issues? ● [22:02] What is slow motility in the small intestine and large intestine? ● [22:46] How do you know when you should add more fiber in your diet? ● [25:32] When should you use probiotics? ● [28:05] How can people go about testing on their own? ● [28:57] Lindsey talks about a few more items that help the gut. KEY TAKEAWAYS: ● [5:59] For an autoimmune issue to become active, generally the body has to become weakened in order for the autoimmune issue to flare up. This could be leaky gut or intestinal hyperpermeability, or a gut infection. ● [9:58] If you suspect that you have GI issues, first start with a gastroenterologist to clear any major issues such as cancer. Once that is cleared, then you test with a gastroenterologist who is educated in SIBO or find a functional medicine doctor who can run tests such as a GI Map. ● [23:47] Fruits and vegetables are the best source for fiber, but the real powerhouses diet-wise are going to be your beans, lentils and chickpeas. You’re never going to get enough fiber unless you eat those foods in your diet regularly. QUOTES: “A leaky gut is allowing out these antigens, be they parts of gram negative ba
Bonus · Fri, April 26, 2024
Nutrition Nugget: S.T.R.E.S.S.
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about S.T.R.E.S.S. April is Stress Awareness Month, so Jenn is sharing tangible tips that you can use to destress when you start to feel overwhelm creeping in. Each tip Jenn provides only takes a few seconds, and will leave you able to look at the situation in a different light. How will you remember them? Jenn made the stress an acronym for the actions. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, April 24, 2024
Coin and Cuisine: Commonalities between Money and Food
Did you know that our money habits and our food habits have a lot in common? There are some BIG connections between the two. If you’ve ever felt challenged by either, this one’s for you! Tune in to learn why there’s a likelihood that your relationship with one is the same as with the other. On this week’s episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:55] Why do we not talk about money? ● [11:34] Where do our beliefs come from around money and food? ● [18:52] How do we create connections around food and money? ● [22:46] How does human survival tie into this? ● [27:37] How can money and food be a form of obsession? ● [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money? ● [36:04] How do we make change and progress in these areas? ● [38:55] How can accountability and support help? ● [41:38] Final thoughts from Jenn. KEY TAKEAWAYS: ● [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth. ● [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones. ● [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get “unstuck”. QUOTES: [8:34] “We’re taught not to talk about it, and yet you can’t live your life without it.” - Jenn Trepeck [12:58] “I believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnif
Bonus · Fri, April 19, 2024
Nutrition Nugget: Stars and Honey Bars
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Stars and Honey Bars. Have you heard of these protein bars that are marketed as “food for the future”? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, April 17, 2024
Aloe & Chronic Disease (feat. Dr. John Lewis)
Have you heard of polysaccharides? This nutrient, found in aloe and rice bran can help with Alzheimer’s and other chronic diseases! Give this episode a listen to learn more! On this week’s episode, Jenn is joined by the Founder and President of Dr. Lewis Nutrition™, Dr. John Lewis. He has been studying polysaccharides for many years to help those struggling with chronic disease, Alzheimer’s, concussion syndrome, and more. During the episode, Dr. Lewis talks about the importance and benefits of polysaccharides and what he has learned through years of research. Dr. Lewis talks about clinical trials with patients struggling with Alzheimer’s and how aloe and polysaccharides helped change those patient’s lives. This fascinating episode will leave you with a lot of great information to determine if aloe and rice bran are right for you. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:43] How Dr. Lewis went from being an all-natural bodybuilder to studying aloe. ● [9:00] What are polysaccharides, why are they important and where do they come from? ● [13:12] How did Dr. Lewis get the funding for his research projects? ● [16:10] What is the connection between polysaccharides and Alzheimer’s? ● [26:34] Is providing the missing nutrients that allow the body to function properly the tie with polysaccharides? ● [28:01] What is happening in the research around TBI and concussion syndrome? ● [31:31] What is the difference between the polysaccharides in aloe and rice bran vs. other types of polysaccharides? ● [33:42] How do consumers know that they are getting the right aloe? ● [39:10] Dr. Lewis shares his final thoughts around polysaccharides. KEY TAKEAWAYS: ● [12:04] It’s difficult to get polysaccharides from food and this is where dietary supplements can come in and make a big addition to your daily routine. ● [18:18] Genetic modification, all the herbicides, pesticides, etc. have really weakened the amount of nutrients in many common foods. ● [30:46] Polysaccharides help to calm down inflammation and modulate or enhance immune function. QUOTES: [7:32] “She was a cancer patient who introduced me to the rice bran. It not only completely changed my career, it completely changed my life in the sense that it took me to a different level of having an appreciation and perspective on what mother nature provides to us, and then being able to utilize those particular nutrients or phytonutrients for health.” - Dr. John Lewis [17:44] “The body is intelligent enough to take a bunch of fructose
Bonus · Fri, April 12, 2024
*Encore* Nutrition Nugget: Peanut Butter
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's re-airing the winning Nutrition Nugget episode from the Salad with a Side of Fries’ March Madness Tournament on instagram. Your favorite was peanut butter where Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, April 10, 2024
Ask Jenn Anything
We love a good round up of listener questions, and this episode has so many good ones! From the best salad to eat, to Ozempic, to supplements and probiotics, we are covering it all in this episode. Tune in to hear Jenn answer your burning questions. On this week’s episode, Jenn is answering questions that listeners have sent in regarding a wide variety of topics. The questions range from healthy sweet treats, to the 5 second rule, to navigating the dating world while taking Ozempic. Jenn deep dives into each topic with clarity and understanding. There is sure to be a takeaway for everyone! Tune in to hear these great questions, where you’ll learn you aren’t alone in all the confusing advice out there! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:20] What is a healthier salad base, romaine or arugula, and which has more nutrients? ● [4:49] Is quinoa healthier than rice? ● [6:23] What are healthy sweet snacks? ● [8:23] Are Smart Sweets and Small Wins really good options for a sweet treat? ● [12:28] Is the 5-second rule really a thing? ● [14:25] What is a good option when you are out and about and need a quick meal? ● [16:13] Is Naya Tame Kava really a healthy fast food option? ● [19:31] Are Sakara or Factor Meals good options for meal kits? ● [24:49] What is Intermittent Fasting and does it help with perimenopause? ● [27:00] What is Jenn’s opinion on Ozempic? Is it cheating? ● [31:48] How do you navigate dating while taking Ozempic? ● [34:50] What does Jenn think of Liquid IV and LMNT? ● [37:46] What are methylated or activated B vitamins? ● [39:00] How do melatonin and ashwagandha work? Why does melatonin create “funky” dreams? ● [42:15] What does Jenn think about juicing and AG1? ● [45:15] What are spore probiotics and how do they work? ● [47:27] If you are not a vitamin person, what, if any, supplements should you take? ● [50:05] Is using the turmeric spice enough to get the benefits of turmeric? KEY TAKEAWAYS: ● [12:04] Sometimes it just isn’t worth having the “healthier option” of candy because the ingredients are just replaced with food-like substances. Instead, just have a few of the candy/treat you want and enjoy it! ● [25:21] In regards to intermittent fasting, the average human living in this world does not get the minimum requirements of what the body needs in order to not deteriorate…So how do we expect someone to get what they need with an eating window of only a few hours a day? ● [43:48] When you are taking supplements, make sure that they are
Bonus · Fri, April 05, 2024
Nutrition Nugget: Rain
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about rain. Some people struggle with rain, causing grumpiness or a sense of depression and laziness, but did you know that there are several benefits of rain? Jenn gives the inside scoop on all the benefits that rain provides for the earth and each of us, from creating cleaner air to the mindset shifts that rain can bring, and more. Tune in to learn more about rain, so you can allow it to work its magic! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, April 03, 2024
Mushrooms are Nature’s Technology (feat. Alex Wolfe)
Do you struggle with anxiety, sleep, depression or PTSD? Mushrooms and maybe microdosing may be a solution. Tune in to hear Alex Wolfe, the founder of Eons discuss why psychedelics may be the next health frontier. On this week’s episode, Jenn is joined by Alex Wolfe, the founder of Eons, a company that uses functional mushrooms to offer natural healing. Alex talks about his own journey with mushrooms and what led him to shift from his CBD business into a business focusing on mushrooms. He discusses why gut health is so crucial for many issues that people struggle with, and how mushrooms can assist with healing the gut. Alex explains the difference between mushrooms like Lion’s Mane and Reishi and psychedelics such as psilocybin and educates listeners on how they can benefit those taking the products. Tune in to this incredible episode to gain clarity on how nature’s technology can help you! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:44] How did Alex come to his love of mushrooms and creating Eons? ● [7:44] Alex shares some fundamentals about mushrooms. ● [10:08] What are the different types of mushrooms? ● [12:32] What should people look for when exploring more about mushrooms? ● [14:09] Does it matter how you ingest mushrooms (i.e. powders, extracts, etc)? ● [16:20] How does mushroom technology translate when we consume them? ● [21:17] Alex talks about the different protocols they have created at Eons. ● [25:25] How do mushrooms help with sleep? ● [29:50] What is bioavailability and how do mushrooms work with bioavailability? ● [31:20] What's next for Eons? ● [33:03] What does Alex say to people who are fine with mushrooms but aren’t sure about psilocybin microdosing? KEY TAKEAWAYS: ● [5:22] If you can understand the relationship of science between your gut, the sun, the soil, your brain, fungi, and beyond, you will upgrade your relationship to nature and you will shift from a consumer to a co-creator in this world. So many of our issues start with your gut - so heal your gut! ● [17:28] Psychedelic mushrooms start creating neuroplasticity in the brain, which allows you to expand your mind in new and different ways. ● [21:17] Eons has created different protocols for customers to follow depending on what their goals are, so that people can feel confident while taking their products and reconnecting to nature. They have a protocol for anxiety, depression, postpartum depression and more. QUOTES: [11:51] “Yes, we will need more trials done and more clinical studies, but the ones that are co
Bonus · Fri, March 29, 2024
Nutrition Nugget: Hugs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about hugs. Giving and receiving hugs has so many benefits on our wellbeing from impacting our mood and increasing dopamine and serotonin, to reducing stress, anxiety and loneliness. Hugs have also been proven to reduce pain! Tune in to learn why hugs are such a contributor to health and how dramatic it actually is! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, March 27, 2024
Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)
If you’ve ever felt obsessed with writing down your food, tracking calories, workouts, water, or anything, this one’s for you! And if you’ve ever tried to track but struggled and felt like a failure, we got you! Listen in to learn how to unsubscribe from diet culture and tangible tips to empower yourself on your health journey. This week, Jenn is joined by Nutrition Coach, Nicole Hagen. Nicole talks about her struggles with tracking food and unhealthy diet habits which led her to some serious medical issues. She discusses how she took control of her habits and a decade later helps clients create a healthy, balanced relationship with food and exercise. Nicole provides some great alternative metrics to measure your success. She also talks about how to ditch food tracking apps if you have found yourself in an unhealthy relationship with them. Jenn and Nicole touch on toxic diet culture, where it came from, and why we get too wrapped up in trying the next thing. Tune in to learn how to lose weight without getting involved in diet culture. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:51] Nicole provides her background and how she got into the health and wellness space. ● [11:10] Why do people not see the behaviors that they are currently doing? ● [12:36] Nicole talks about how tracking may contribute to disordered behavior around eating and exercise. ● [16:36] What are some alternative metrics to measure your success? ● [21:10] Are there any apps that Nicole recommends for tracking? ● [26:45] Nicole talks about diet culture. ● [31:23] How does Nicole recommend her clients navigate all the information out there around diet culture? ● [36:05] How can you want to lose weight and avoid diet culture? KEY TAKEAWAYS: ● [29:04] Many doctors have subscribed to the main idea that health is a size. Recognize that you have to be your own best advocate in every situation, including with your health care practitioners. ● [31:48] Next time you hear information about a diet or exercise and you are wondering if it’s something you should implement into your routine or life - ask yourself who benefits from you thinking or believing the information is true? The diet industry wants to keep you sick and unhappy so you are constantly seeking the next fad diet/workout that will “fix” all of your problems. So if you are holding on to information that diet culture wants you to believe, you are holding on to the wrong information. ● [37:39] If the way that you are using tracking apps or any type of tool is supporting your goals, that’s fantastic, if
Bonus · Fri, March 22, 2024
Nutrition Nugget: Freekeh
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the freekeh. It’s a type of grain that is often used similar to couscous or quinoa. Jenn discusses the nutritional facts and benefits of freekeh and talks about the variety of ways that you can incorporate it into your meals. It can be a great option to get more fiber in your diet and although slightly high in carbs, if you create a balanced meal, freekeh is perfect in soups or vegetable bowls. Tune in to find out if you should get your freekeh on! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, March 20, 2024
The Ultimate Biohack
Are you tired of trying (or thinking you should be trying) all the quick fixes and biohacks from the health gurus? Jenn is here to share the ultimate biohack when it comes to optimal health…tune in to hear what it is! In this episode, Jenn is talking about the ultimate biohack, sleep! Sleep is fundamental to our health and wellbeing, and yet most people struggle to get enough of it. Jenn is here to change that. She starts the episode off with explaining what a biohack is, and what common ones are on social media these days. She talks about the different levels of insomnia and why it has become a social norm to deprive ourselves of sleep. Jenn then dives into what the four stages of sleep are, why they are important, and how to ensure that you are setting yourself up for the best sleep possible. Tune in to this episode to learn what small steps you can implement into your routine to see big rewards! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:31] What is a biohack? ● [14:46] Why many biohacks can be misleading. ● [15:32] What is the ultimate biohack? ● [17:21] What is insomnia? ● [20:08] Why do we deprive ourselves of sleep? ● [25:00] How can you set up your day to support quality sleep? ● [30:26] What are the four stages of the sleep cycle? ● [32:58] What are the biggest things that impact the quality of our sleep? ● [36:06] What is your own best sleep cocktail? ● [43:58] Jenn’s final thoughts on sleep. KEY TAKEAWAYS: ● [15:57] If you remedy your sleep, you can reduce many health symptoms and challenges. ● [28:44] The biggest impacts on your health come from doing the little things consistently, and then adding a new little thing once the first has become a habit, rather than doing a dramatic thing that happens occasionally. ● [43:59] Health happens when we sleep, and our biohacks are a lot of wasted effort if you don’t have the fundamentals in place first. QUOTES: [9:00] “When we see it as the magic bullet, I think the implementation of that is that people say, that’s the only thing I need to do. I can do the one thing and then nothing else matters, this is the thing that’s going to undo all the others, and that’s not exactly the case.” - Jenn Trepeck [14:20] “You can’t supplement your way out of poor nutrition. It’s fighting an uphill battle all the time. You take one step forward, two steps back over and over, every time you hyperfocus on these other things, instead of focusing on the consistency of the fundamentals.” - Jenn Trepeck [19:53] “All of these things connec
Bonus · Fri, March 15, 2024
Nutrition Nugget: The Atlantic Diet
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Atlantic Diet. This seems to be the latest diet solution going around, so what is it and should you jump on board? Jenn walks through what the diet entails and how it differs from the Mediterranean Diet. She talks about the studies that have been done on the Atlantic Diet, and which information coming out of those studies is valuable vs. what should be taken with a grain of salt. Tune in to learn if the Atlantic Diet is right for you, as well as a little reminder of what matters beyond the diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, March 13, 2024
There’s Not Enough Time in the Day (feat. Megan Sumrell)
Do you wish you had extra hours in your day to accomplish all the things you have to get done? Or to get to the gym? Or find some “me time”? You’re not alone. There are tools that can help you maximize your time management and avoid decision fatigue. Tune in to hear great tips on utilizing the time you do have and how to schedule your week. This week, Jenn is joined by Time Management Expert, Megan Sumrell. After becoming a mom, Megan realized that her time management needed to change, she had too much to do and never felt like she had enough time to complete it all. She created her 5-step Time Management Solution and is now helping women everywhere restructure their schedules to ease decision fatigue and stress. Megan shares her 5-step planning process during this episode, including how to keep it realistic and not beat yourself up if your schedule doesn’t go according to plan. Her tips help make time management achievable, no matter how busy you are! Tune in to learn more about making your life and schedule a bit easier! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:14] Where did Megan figure out all the time management skills for productivity? ● [8:45] What are the faults in the typical time management systems? ● [11:43] How do we identify our relationship with time? ● [19:01] Megan discusses the brain science and physical science behind her management system. ● [22:09] How can people add things into their day to replenish willpower as well as remove things that cause decision fatigue? ● [23:42] Where is the best place to start when organizing your time? ● [28:32] Megan walks through her 5 steps of weekly planning. ● [34:23] What is the best approach to being realistic about how long things take? ● [37:05] How do you stick to your schedule? KEY TAKEAWAYS: ● [19:58] Operating from a to-do list keeps you in a daily state of decision fatigue. By the end of the day, when you are in full decision fatigue mode, your brain cannot make good choices. ● [23:43] A weekly audit is a great place to start when looking at what you can do differently in your schedule. Look for patterns and understand how much of your life is spent in rapid fire context switching to see where there are some possible efficiencies. ● [29:07] The most transformative thing you can do for your schedule is to acknowledge the unavailable time or busy time in your day and block it off on your schedule. This could be when you are up in the morning making breakfast and getting lunches packed, or time when you kids get home from school and you have
Bonus · Fri, March 08, 2024
Nutrition Nugget: Three Perspectives
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the three different perspectives we can take when facing situations that happen in our lives. You can choose to be a hero, a victim, or a learner. Jenn describes what each perspective is and how the three of them can play into your life and health in different ways. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, March 06, 2024
There's a Problem with Your Yardstick
Calories, the scale, BMI. The way you (and your doctor) measure your health and your choices are not just not serving you, they’re leading you astray. What if we started to measure choices regarding our health based on listening to our bodies or communicating with our bodies, rather than adhering to outdated rules? Tune in to this episode to redefine your yardstick. This week, Jenn is talking about creating your own yardstick when it comes to your health journey. There is so much information available to people about which workouts are the right ones to do, and how you should eat, how much you should or shouldn’t eat, that we often lose sense of what our individual bodies need to be in our best health. Jenn walks through a variety of topics ranging from exercise, diets, portion sizes, creating your own metrics of success and more throughout this episode. Tune in to hear Jenn share some great tangible ideas on how to ensure your goals and the metrics you use to measure your progress are right for you, and what choices to make when creating your own benchmarks. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:54] What are things that we measure when it comes to our health? ● [8:12] How can you better measure your workouts? ● [14:40] How do you measure your food? ● [26:23] How do you know appropriate portion sizes? ● [31:48] How can you make the best choices for your individual self? ● [35:15] How do we avoid using social media and societal norms and get stuck in a cycle of comparison? ● [38:47] How do you know if what you are doing is actually working? ● [41:09] Why do doctors use BMI, where did it come from and what is a better metric to use instead? ● [43:38] Are the scales out there accurate to account for your body fat %? ● [47:05] Jenn shares alternative benchmarks to measure success and progress. KEY TAKEAWAYS: ● [17:38] Calories should not be on your yardstick of measuring how much food you should intake. Instead, the measurement on your yardstick can be that you are going to eat the colors of the rainbow throughout the week. ● [35:20] Don’t let social media create your benchmark for your health. Instead, tune in to your body and see if you have energy, if you are feeling good, if you are improving how you choose foods, if you are eating the rainbow, if you are getting nutrition every day, and if you are making progress over your behaviors. ● [39:39] The number on the scale includes your bones and your organs and water and your brain and muscle and fat and all of these other things. Measuring only the nu
Bonus · Fri, March 01, 2024
Nutrition Nugget: Crystal Light
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about crystal light. One of Jenn’s friends asked for her thoughts on the low-calorie water flavor packets, so Jenn is walking us through the ingredient list of Crystal Light. Throughout this conversation, Jenn points out that several of the ingredients in Crystal Light are red flags. Tune in to understand why these ingredients are red flags and decide for yourself if this is something you want to include as a daily beverage. Jenn also provides some great alternatives to crystal light to add flavor to your water. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, February 28, 2024
Pilates for Every Body: Building Strength and Resilience (feat. Kate Boyle)
Have you heard of Pilates and you are wondering if it’s right for you? Maybe you think it’s yoga or will be “too easy”. Tune in to hear Pilates Instructor Kate Boyle break down the differences between Pilates and other forms of exercise plus benefits that can be gained from practicing Pilates, whether you struggle with mobility or you’re an experienced athlete. This week Jenn is joined by Pilates Instructor, Kate Boyle. With her extensive background in dance and learning how to heal her own injuries, Kate decided to use her knowledge to help others heal their bodies as well. Kate breaks down what Pilates is along with the different types of Pilates classes you may see advertised. She breaks down the science and methodologies behind Pilates, and emphasizes how it can help you in everyday life. Kate talks about the mind-body connection that she teaches her clients to focus on when practicing Pilates and how it is the foundation for everything else you do in life. Tune in to learn more and decide if Pilates is right for you! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:22] How did Kate get into fitness and Pilates? ● [7:16] What is Pilates? ● [9:33] What is true Pilates vs. what you might experience at a gym or hotel class? ● [13:01] How can someone know that Pilates is the right fit for them? ● [15:42] What information can people look for to know what to expect from a Pilates experience? ● [21:04] What does it mean to connect the breath to the movement and your core and pelvic floor? ● [23:34] Where does the science come in and where does the methodology stem from for Pilates? ● [25:26] Kate walks us through a way to connect to your core and pelvic floor. ● [28:45] How does Pilates help you in everyday life? ● [32:03] Why do you need a lower amount of reps during Pilates? ● [35:16] Kate shares a story about how a client's Mind-Body Connection during Pilates spilled over into other areas of their life. KEY TAKEAWAYS: ● [22:38] The pelvic floor, the core, and the breath are all interconnected and essential for having everyday strength. ● [24:22] Pilates is great for everyone! No matter your age, there are benefits that you can get from practicing pilates and it can be customized to what it is you are needing. The intensity can be increased or decreased based on where a person is with their strength and individual needs. ● [36:49] Pilates is like the glue for everything else. It’s the glue for everyday life, for the activities you want to do just to have fun, a way to excel and stay fit in the sports
Bonus · Fri, February 23, 2024
Nutrition Nugget: Barebells Protein Bars
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Barebells Protein Bars. A listener wrote in asking if Barebells Protein Bars were a healthy option, as he had never seen sugar alcohols listed on a label but had heard Jenn talk about them. Jenn walks through the ingredients and breaks down sugar alcohols, how they impact our blood sugar, and if they are a healthy alternative to generic sugar or other sweeteners. She also looks at the nutrition facts of one flavor to determine if barebells protein bars are a good snack option when you’re on the go! Tune in to hear what she has to say about Barebells Protein Bars! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, February 21, 2024
Beyond Cardio (feat. Jenny Martin)
Most of us think our hearts are fine. Even the day before a heart attack, people think they’re OK!? Unfortunately, many people wait until they are experiencing a cardiac event before they look beyond blood tests cholesterol and the blood pressure reading at a doctor visit. Tune in to learn what tests you can do to take preventative measures in making sure your heart is operating in optimal condition. BTW, this is as much for athletes as it is for the reluctant exerciser! This week Jenn is joined by Chief Nursing Officer of Recovery Plus Health, Jenny Martin. Jenny breaks down many different aspects of heart health in this episode, from the difference between a heart attack and cardiac arrest, to VO2 max, to cardiorespiratory fitness, and more. She also discusses how a CPET test can provide you with a good outlook on your heart health, as well as give you information on how to best manage your fitness and exercise routine for your individual needs. Preventative care is a must when it comes to heart health, and this is one tool to help make your heart health a priority. Tune in to learn more about the CPET test, what it tells you, and where things can be missed when only doing lab tests. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:03] How did Jenny end up in nursing and then shift into cardiopulmonary chronic care? ● [12:33] What is the difference between a cardiovascular event vs. a cholesterol challenge or blockage? ● [15:55] Many people look at athletes as the epitome of health, but then they have a cardiac event - what are we missing? ● [20:23] What is Cardiopulmonary and Cardiopulmonary Fitness? ● [23:18] What is the difference between optimal and suboptimal? And why do we want to use these words? ● [26:56] What is Respiratory Exchange Ratio (RER) and why is it important? ● [28:24] What is Peak VO2 or VO2 max? ● [33:21] What is Heart Rate at Peak and at Anaerobic Threshold? ● [36:02] What is Cardiorespiratory Fitness (CRF)? ● [37:58] What is an Inducible Threshold? ● [41:51] What is the CPET test? ● [48:05] How do people take the information about their Zones into their personal fitness routine? KEY TAKEAWAYS: ● [29:46] Peak VO2 can be increased with the proper training, proper nutrition, proper hydration, and proper supplementation as your exercise or nutrition is optimized. Each time you can get the number up by one ml, you reduce your chance for all-cause mortality by 10%. ● [33:49] Optimal performance for your heart rate is to keep your peak heart rate in the 80-85% range, which shows that
Bonus · Mon, February 19, 2024
BONUS! Join Jenn at the Flourish Beyond 40 Summit
Extra! Extra! In case you haven't heard, Jenn partnered with 3 other coaches (Amy Oldfield of Body Theory, Brandy Searcy of Feel Better than Fine, and Amelia Randolph Campbell of ARC, Inc.) to bring you the Flourish Beyond 40 Summit. Created to support the woman who knows there’s more to life than thinking about food and the scale! If you're on top of her game in life...except for when it comes to the scale, this summit is not to be missed. Featuring the 4 coaches, in 5 sessions, over 15 days (meeting Fridays & Mondays, 12-1pm ET) you'll be able to fit this into your life and build the momentum to keep going after the summit. There's also a private Facebook group for you to ask your personal, specific questions at any time and the summit concludes with a panel where all 4 coaches answer YOUR questions. OH! And it's also only $39!! With the bonuses you also get, the total value is over $870. Register here: https://tinyurl.com/flourishbeyond40 and Jenn will see you there! RESOURCES: Flourish Beyond 40 Summit Registration Salad With a Side of Fries website Salad With a Side of Fries Instagram
Bonus · Fri, February 16, 2024
Nutrition Nugget: Anchors
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about anchors. Anchors can be used to help us build habits and stick to commitments that we make to ourselves. It is something that is meaningful to you that can be used to remind you of your goals and keep you on track each time you see or hear your anchor. Beware: while the intention is to find a positive anchor, there can also be anchors that can bring you to a negative place. To find your positive anchor, think of your favorite song, find a positive photo, wear a special piece of jewelry or find something else that will keep you accountable. Tune in to hear more about creating your positive anchor. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, February 14, 2024
Midlife/Menopausal Weight Gain (feat. Amy Wilson)
Are you in your midlife era and noticing weight gain? Are you struggling to lose weight now that you’re over 40? Are you considering one of the weight-loss pharmaceuticals on the market to help you battle your weight? Before you turn to weight loss pills, tune into this episode to learn a better way to manage your health for the long term. On this episode, Jenn speaks with nutrition coach, geriatric pharmacist, and fitness pro, Amy Wilson. Amy helps women work through their midlife weight gain by focusing on stress management, sleep, and eating real food. She provides some incredible tips in this episode that anyone can start doing today to work towards achieving their best health and focus on optimal aging. Amy gives her opinion on pharmaceutical drugs such as Wegovy, Mounjaro and Ozempic, talking about how they work in the body and the side effects that are being seen already. Tune in to gain a better understanding of how your body copes with stress and how to create optimal health, no matter your age. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:38] Amy shares how she became a pharmacist and became passionate about health and wellness. ● [12:16] What gets us so stuck losing the midlife menopausal weight gain? ● [15:55] What is the connection between blood sugar and aging and how we are creating accelerated aging in the body? ● [22:55] How does stress impact our body weight? ● [29:44] Amy talks about dietary needs utilizing real foods. ● [33:34] How do you incorporate weights into your fitness routine? ● [35:30] How does sleep impact our weight loss? ● [38:57] As a pharmacist, what is Amy’s outlook on pharmaceuticals for weight loss such as Wegovy, Mounjaro and Ozempic? ● [42:30] How can fad dieting affect our bones over time? ● [44:00] Skinny is not healthy, skinny does not equate to happiness. KEY TAKEAWAYS: ● [13:15] Our metabolism pretty much stays the same until we are 60-65. However what we have done to ourselves with fad diets has slowed the metabolism down. ● [36:51] Focusing on your sleep will have huge impacts on your health. Work on creating good sleep hygiene/sleep habits by going to bed at the same time every night and waking up at the same time every morning. ● [44:00] When you are on medications to treat side effects of other medications and you have no energy or don’t feel your best, that keeps you from living your life to the fullest. When you are scared to get off these medications because you are scared that you’ll gain weight back because you think skinny is healthy
Bonus · Fri, February 09, 2024
Nutrition Nugget: Your Acceptance Speech
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about writing your acceptance speech. Taking inspiration from awards season, Jenn asks us “what’s the award that you would love most to win?” Best parent award? Biggest health transformation? Think of what you want to accomplish and what it would take to achieve that, reflect on what support you would need and how you would get there. Then write an acceptance speech noting everything you did to win that award. Read this each morning to help you pursue your goals! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, February 07, 2024
Structured Water (feat. Mario Brainovic & Dr. Eric Laarakker)
Water is just water….right? Wrong! Analemma has uncovered just how critical the condition of water is, how to transform water to be coherent, and are proving how their Mother Water could change the world. Tune in to learn more! This week, Jenn is joined by Mario Brainovic and Dr. Eric Laarakker from Analemma, a company that is bringing coherent state back into water. Dr. Laarakker and Mario discuss why Analemma water has the power to change the world and how they are working to get it into the right hands. They discuss the impacts water has on the mitochondria, microbiome, and energy within our bodies, as well as what our current water and soil are lacking. Mario and Dr. Laarakker talk about the studies they have run and the incredible research they’ve done to prove just how powerful water is. Tune in to this truly fascinating episode to learn the impacts Analemma can have, why it is so incredible, how it just might change everything. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:38] Mario shares how the partnership came to be between him and Dr. Laarakker. ● [8:02] What led Dr. Laarakker to look at water closely? ● [12:03] Why was there a need to change our water? ● [15:21] How does changing the molecules in water affect the organism that’s using the water? ● [18:35] Mario and Dr. Laarakker explain how a crystal can transform water. ● [20:50] What is “Mother Water?” ● [27:05] How does the mitochondria and ATP change using Analemma? ● [30:36] What research did they do with the microbiome? ● [37:55] Why haven't more people heard about Analemma before and its life/environment changing affects? ● [40:35] How do people know that Analemma is actually working for them? KEY TAKEAWAYS: ● [9:41] One of the most important ingredients to change biophoton emission is water. ● [20:58] Water energizes itself by moving left to right and going through turns. Electromagnetic harmful fields, toxins, and straight water channels all impact the quality of our water. Even when using something like a water filter, while it can reduce the harm in the water, the water still has memory of all the chemicals. ● [32:50] 95% of serotonin is being created in your gut by your gut material, and it’s being delivered to your gut-brain barrier. So the state of your microbiome influences how you feel, how you experience life, what your mood is, it is extraordinarily important. Analemma has shown that if you drink the water, your microbiome is going to improve. QUOTES: [10:56] “We did some more tests and then we real
Bonus · Fri, February 02, 2024
Nutrition Nugget: Bread Tags
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about bread tags. Did you know that the different colored bread tags on fresh bread actually have a meaning? Jenn is giving the inside scoop on what the different colors mean and how to pick the freshest loaf available while shopping! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 31, 2024
Top 3 Reasons & Remedies for Weight Loss Resistance (feat. Becky Bell)
Are you doing all the weight-loss things you are “supposed to”, but your body is still not releasing excess weight? This week on the podcast, our guest is sharing the top 3 reasons this could be happening and what you can do about each one!! This week Jenn has invited dietitian Becky Bell on the show to talk about the top 3 reasons and remedies for weight loss resistance. At times people struggle to lose weight simply because they are not consistent enough with their habits, but there are other times where someone is doing everything they need to do to move the needle forward, and it’s just not happening. Becky talks with us about the impacts of stress, inflammation, and blood sugar balance. She gives great tips on how to determine what you might be struggling with, and the best ways to change the trajectory of those issues. Her information and tips are great resources as you work on your health in 2024. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:53] What made Becky become a registered dietitian with a focus on functional nutrition? ● [8:01] What is weight loss resistance? ● [10:00] What are the impacts of stress on weight loss resistance and how can we overcome this obstacle? ● [15:25] What tools can you use to let go of stress? ● [19:32] How do you know if you have inflammation? ● [20:59] How can you manage inflammation? ● [30:04] Becky provides information about insulin resistance. ● [32:38] What are the best ways to focus on blood sugar balance? ● [38:17] What are some of the biggest mistakes that Becky see’s people make when implementing these recommendations? KEY TAKEAWAYS: ● [11:36] We burn through so many nutrients when our body is under stress, leading to depleted vitamins and minerals which are essential to a healthy metabolism. ● [19:37] Some of the signs that you are experiencing inflammation are feeling puffy, joint pain, feeling tired, brain fog, bloating, discomfort with food, irregularity in bowel movements, including diarrhea or constipation, and acne. ● [34:32] The best way to balance blood sugar is to balance your meals, ensuring you are getting protein, fat and fiber in every meal. Also, focus on meal spacing, if you are having the right type of meal, you should be satisfied for 3-4 hours which allows for your blood sugar levels to balance. QUOTES: “This applies to the people who are super consistent and feel like 'it's not working.'” - Jenn Trepeck [11:12] “Our body is designed to produce cortisol in times of stress, in times tha
Bonus · Fri, January 26, 2024
Nutrition Nugget: Inulin
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Inulin. You’ve probably seen inulin on the ingredient list of many food items, but what is it? Inulin is a type of soluble fiber that is found in upwards of 36,000 plant species. Typically chicory inulin is used as a replacement for fat in packaged foods. Inulin has been shown to support digestive health, blood sugar balance, fat metabolism, and more, but are there any down sides of it? Tune in to understand more of how it’s used, how to get fiber naturally, and if you should avoid foods with inulin included in the ingredients list. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 24, 2024
Put Your Money Where Your Mouth Is: Financial Health
What is your relationship with money? Or is money something you keep hush hush about and buried in the back of your closet? This week, we are discussing financial health and how to ensure you have clarity and are set up for success. This week, Jenn is talking about financial health. Finances are a topic that stress out many people, so much so that they don’t even know what their budgets are or what their financial layout looks like. Instead of keeping all your financial woes in your closet, Jenn is diving in to creating a new money story, helping you gain clarity on what your finances look like, and giving tangible steps you can take to improve your financial health. Jenn also outlines how our financial health is connected to our physical health…and it’s about more than just the cost of healthcare or wellness. Tune in to learn more about creating a better financial story for yourself and how to take control of your money situation. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [8:56] What are the connections between our physical health and financial health? ● [11:34] Where is the gap when it comes to teaching about financial health? ● [17:47] How do you uncover what your money story is and how are emotions tied to it? ● [22:26] The elephant in the room: wellness costs money ● [27:11] What does it mean that “if you don’t know your money, you don’t own your money?” ● [31:21] Finances are very hush hush, how can you find someone qualified to help you with your finances? ● [33:59] What is a complimentary savings report and how does Jess use it with her clients? ● [36:31] What all is included in budgeting and preparing for your financial health? ● [38:13] What are the best tools out there for free that will help with financial health? ● [44:19] Could winning the lottery shift your money story? KEY TAKEAWAYS: ● [20:11] Debt is a tool, it is either used to get what you want or get what you need. It is not a state of being, it is not an emotional component to your life, it is not a burden, it is simply a tool. ● [32:24] When looking for someone to help you with your financial health make sure they are qualified and passionate. You want to ensure they are in your corner, helping you understand your finances and re-write your money story. There are many different free resources online and if that’s where you need to start, make sure you utilize resources from a reliable source. ● [47:04] How we treat our money is actually how we treat our money. So if you are careless with it and shove
Bonus · Fri, January 19, 2024
Nutrition Nugget: Perfect Bar
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the perfect bar. Thanks to Sara for sending in the question wondering if the Perfect Bar is a healthful option. After reviewing the ingredients, Jenn is on the fence about them. They are a better option to a candy bar or cookie, but there are also better options out there for a satiating snack. Tune in to hear her review and decide for yourself if this is something you want to add into your snack options. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Jenn’s 2024 Resolution Revolution Group Coaching Program Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 17, 2024
Special Edition: Jenn on Share a Latte
Are you wondering how to make 2024 your best year of health, but you are unsure of how to start? Or did you kick off this year with an intense new regime and you are already “falling off the wagon?” Tune in to hear tips on how to take control of your wellness path once and for all! This week, Jenn is sharing an episode where she was interviewed by Min Sukree, host of the Share a Latte podcast. In this interview, Jenn shares where her wellness journey started and how she became the incredible health coach that she is today. Jenn and Min discuss consistency and how diet and exercise culture has led us to believe that fitness is all about intensity. Jenn debates this and gives concrete examples of how we can ditch the intense workouts and diets that are so difficult to maintain. She talks about tangible steps you can take to maintain consistency on your journey and how to make your health goals more manageable, so that you can stick to them. Jenn describes the two paths within her new six month Resolution Revolution Coaching Program that launches this month. She describes what the program will entail, who it’s for and the potential shifts that clients may experience throughout the program. Tune in to find out if her new program is right for you, and if it isn’t, what you can start doing today to make 2024 your most successful year yet when it comes to your health. If you are ready to make permanent changes to your health in 2024, sign up for Jenn’s 2024 Resolution Revolution Group Coaching Program . The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:50] Jenn talks about her personal health journey and how she got to where she is now. ● [13:26] How did Jenn’s health change after 2007 with the education she was learning? ● [16:21] How does Jenn incorporate the science behind health and fitness to influence and create change? ● [22:06] How can you eat out and still stay on track with your health goals? ● [29:22] What is Jenn’s experience with falling off the “consistency wagon?” ● [30:50] What is the difference between consistency and intensity? ● [34:07] Jenn describes her new Resolution Revolution Coaching Program that launched in 2024. ● [39:20] What results will people expect from the program? ● [40:40] What is a non-health objective goal? ● [42:14] What is Jenn’s coaching method around her program? KEY TAKEAWAYS: ● [16:00] Understanding the science side of things can result in a behavior change and a shif
Bonus · Fri, January 12, 2024
Nutrition Nugget: Cool Your Rice
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cooling your rice. Is it healthier to cook and cool your rice before eating it? The short answer is YES. The benefits come from the quality of the resistant starch, a type of fiber that is a powerful prebiotic, that is created upon cooling! Jenn breaks down the chemistry of this process and why resistant starches are beneficial for us. But, not all starches become resistant starches, so tune in to learn which vegetables and foods this impacts and how you can take advantage of these benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Jenn’s 2024 Resolution Revolution Group Coaching Program Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 10, 2024
Nutrition 101
Are you looking for the best way to get healthy in 2024? Are you contemplating all the fad diets out there or considering eliminating food categories? Stop right there and listen to this episode where Jenn walks you through Nutrition 101 so you can create wellness within you! Today, Jenn is talking all about nutrition 101. She discusses what nutrition is and covers the essential macronutrients and micronutrients our bodies need, breaking down each category and how to incorporate them into your diet. Jenn also discusses the benefits of consuming these nutrients from your food and then talks about how some supplementation can help when you are missing the mark. She touches on poverty and food deserts and how people in those areas can focus on their nutrition despite limited resources, as well as how the food industry has changed across generations. Tune in today to learn how to simplify your nutrition with these simple guidelines to achieve your best health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:27] What does nutrition mean? Why is the quality of nutrients so important? ● [9:00] Jenn breaks down what each of the macronutrients (carbohydrates, protein, and fat) are and why they are essential. ● [25:49] How can you make sure you are getting the requirements of each category that the body needs? ● [30:29] Jenn breaks down the different micronutrients (vitamins, minerals and water). ● [38:11] How can poverty and food deserts affect nutrition? ● [40:50] How has our food changed across generations? ● [42:03] Jenn touches on other factors that go into the nutrients our bodies need and supplementation. KEY TAKEAWAYS: ● [06:30] Nutrition comes from nutrients. Nutrients are the building blocks of energy. Everything that we do in our lives requires energy, on a cellular level and on a physical level. Without nutrients or nutrition, producing energy becomes very hard. Nutrients are also essential for our bodies to grow and to heal. ● [09:00] If you are trying a low/no-carb diet to kick off the year, pause for a minute. Carbohydrates are incredibly important. Carbohydrates are the preferred fuel for the body, providing the energy our bodies need to perform work, and the materials necessary to build and repair tissue. The quality of the carbohydrates make all of the difference when it comes to fueling your body. Simple carbs, as tasty as they are, are lacking quality and do not do our health any favors. Complex carbohydrates can provide consistent energy and help you feel sustained longer. ● [11:00] An essential nutr
Bonus · Fri, January 05, 2024
Nutrition Nugget: Wonder Monday Low-Carb Cheesecake
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Wonder Monday low carb cheesecakes. Are they really a healthier snack option or are they just claiming to have “healthy” ingredients that aren’t actually good for you? Jenn walks through the ingredient list and discusses the health facts, diving into what is truly in the cheesecake bites. Ultimately, these could be a good snack option once in a while, but at the end of the day, you have to decide what is right for you! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, January 03, 2024
Tap into Your Fountain of Youth (feat. Dr. Jeff Crippen)
There is no one size fits all health option and uncovering what the best health and lifestyle habits are for you can be confusing. Dr. Crippen is here to break down different ways to view your health and how to uncover your individual fountain of youth. In today’s episode, Jenn is joined by Dr. Jeff Crippen, a chiropractor, nutritionist and coach who enjoys helping others unlock their true potential. After suffering from migraines for years in his youth, he put his passion into helping others the same way he helped himself. Dr. Crippen discusses what he discovered when doing research to uncover the Fountain of Youth. He talks about how to achieve your body’s natural state of health, and what things can impact your individual health. They discuss energy within the body and how the energy surrounding you is affecting your brain and health. Tune in to learn the fascinating ways our body’s work that aren’t typically discussed. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:11] Dr. Crippen talks about his struggle of having constant migraines throughout his youth. ● [6:47] How did Dr. Crippen’s experiences lead him to become a doctor of chiropractic, a nutritionist and a coach? ● [13:06] While Dr. Crippen was looking for the Fountain of Youth, what did he discover? ● [17:16] If the body’s natural state is health, what are a couple of the mechanisms that can be used to return to our natural state? ● [20:50] What does Dr. Crippen mean by nothing or no thing? What’s the best way to apply a practice into your life? ● [29:47] Dr. Crippen defines the Yellowstone Principle. ● [37:11] Dr. Crippen discusses what the Model A Principle is. ● [44:01] How can someone identify their personal best step in 2024? ● [47:52] Dr. Crippen gives an example of how he starts working with clients. KEY TAKEAWAYS: ● [25:53] Stress is an endemic part of life, but you have the power to change your physiology by changing your response to it, and not getting stuck in your stress. Every morning when you wake up, ask yourself what kind of mood you are in. This practice of simply naming your mood can benefit your automatic stress response throughout the day. ● [36:07] Every effect has a cause, therefore if something changed in your health, there was a cause. Maybe it was a diet change, moving, the loss of a job, etc. If you can look at health more holistically, there is a better chance to find the exact cause, which means you will be able to fix the cause, and efficiently and effectively address the change in your health. ● [39:24] Indiv
Bonus · Fri, December 29, 2023
Nutrition Nugget: Cheers
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. For the last nutrition nugget of 2023, Jenn wants to encourage you to think about what you can cheers to from 2023. Find the wins and gratitude of something you can celebrate. Then take the time to think about what you want to create in 2024 and cheers to that! Jenn gives some ideas to keep in mind as we celebrate and to kick off the year that aren’t resolutions, and explains what CHEERS stands for. Tune in to kick off 2024 on a positive note, and cheers to you! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Resolution Revolution Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, December 27, 2023
Top 10 of 2023
If you are a new listener or just haven’t been able to listen to as many episodes this year, Jenn is breaking down her Top 10 Episodes from 2023. Tune in to hear summaries of each episode to reflect on what we learned together in 2023 and use this as a playlist when you have some extra listening time. As 2023 comes to a close, Jenn is taking the time to walk through her top 10 episodes from the year! There have been so many great topics and guests on the show this year, it wasn’t easy to choose, but Jenn has carved out a good mix of topics. From understanding how the popular diet pills are impacting you, to digesting nutrition news, creating a balanced plate, and learning how perfection might be hiding your pain, there is at least one episode that will be beneficial for you! Tune in to hear key takeaways and short summaries of each episode. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:33] Episode 205: What is Health ● [8:45] Episode 204: Diet Pills (Ozempic, Wegovy, Mounjaro) & The Real Shortcut ● [14:36] Episode 211: Birth Control Part 1: FDA Approval & What Happened Next ● [18:25] Episode 202: Is Perfectionism Hiding Your Pain? ● [25:12] Episode 97: A Grocery Store Run with Your Health Coach ● [29:55] Episode 201: Building a Balanced Plate ● [32:38] Episode 221: Healthier Options at Starbucks ● [35:41] Episode 199: LIIT Over HIIT ● [37:20] Episode 225: Mailbag: Help for the Holidays ● [40:14] Episode 217: Top 5 Tips for Diges
Bonus · Fri, December 22, 2023
Nutrition Nugget: Raw Materials
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about raw materials. The United States is one of the most overfed and undernourished countries in the world. We are depriving our bodies of raw materials which leads to disease. Jenn discusses the process that the body goes through to utilize the raw materials and how some people are not set up to use raw materials due to their genetics and then their food choices add to the challenge! Tune in to learn how to create an environment that is hospitable to health instead of disease. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: The 3 supplements Jenn mentioned in this Nutrition Nugget (OPC-3, Activated B-Complex, Curcumin Extreme) Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, December 20, 2023
Fitmas (feat. Tanya Becker & Chad Levy)
It’s that time of year when our motivation and forward momentum towards our health goals takes a hit. Does this sound like you? Tune in to learn how to navigate your health around the holidays, whether it’s your most, or least, favorite time of year. Today, Jenn is joined by fitness professionals, Tanya Becker and Chad Levy for a Fitmas episode! They talk about why physical and mental health is so important for our longevity. Tanya and Chad discuss how they help their clients stay motivated and inspired throughout the holidays, along with some great tips to keep your ‘why’ a priority, even when it may be easier to just sit on the couch and watch Netflix. They discuss utilizing accountability and a community to help motivate movement as well as the solid connections that can be formed to help with mental and physical health. With the New Year approaching, they also talk about alternatives to New Year’s Resolutions that can create longer lasting effects. Tune in to learn how to have the best Fitmas this holiday season. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [13:23] Why is physical fitness so important for longevity? ● [14:17] How can you get yourself to exercise when you really don’t feel like it? ● [21:16] How to navigate the holidays and fitness when you are short on time. ● [23:09] How can you use accountability to create a positive workout experience? ● [24:38] What is it like teaching a virtual class through Zoom or a similar platform? ● [34:02] How does physical activity help with mental emotional health? ● [38:44] How do Tanya and Chad help people continue to make positive choices for themselves? ● [43:39] Why is prioritizing health over the holidays hard for people? ● [46:35] What is a good alternative to a New Year's Resolution? ● [51:47] Why is it so important to have a support group and create connections? KEY TAKEAWAYS: ● [15:20] Every single movement that you do, every weight that you lift, is a step in the direction towards the ultimate functionality and mobility of your body. ● [16:38] You need to move your body every day, whether it’s going for a walk, your favorite fitness class, do something every single day. You don’t have to stress yourself or suffer, but move every single day. It may not always feel good when you get started, but you’re always going to feel better afterwards. ● [51:49] It's okay to be going through what you're going through, you're not alone. People are there to help and to lift you up if you just look. Every step forward for your health and well being i
Bonus · Fri, December 15, 2023
Nutrition Nugget: Airports
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about navigating airports and their available food options. While there are many temptations throughout the airport, hello Cinnabon, many of them will not help you on your health journey. Jenn provides some great ideas for snacks to take along for your trip to give you some healthful options. Luckily there are now some restaurants that have healthier options. Jenn talks about how to navigate those menus to make the best choice for you so you feel satisfied and fulfilled. Tune in to have some ideas while you are traveling this holiday season. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Resolution Revolution of 2024 Curiosity Connect Call Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, December 13, 2023
New Year or Now?
2023 is coming to an end, meaning our 2024 New Year’s Resolutions are just around the corner, but listen to this before you throw in the towel on your health goals this holiday season. Today, Jenn shares a new way of approaching your health goals so that you can feel your best going into the New Year. This time of year usually brings the “F it’s” as Jenn likes to call them. Many people just throw in the towel, enjoy the holidays, ditch their health goals, and tell themselves they will start their New Year's Resolution in 2024. Typically that resolution only lasts about 2 weeks and then it fails, leaving people feeling discouraged or like they failed. During this episode, Jenn is taking a different approach to New Years resolutions and this holiday season. She talks about the small steps that you can now take in order to feel your best as you head into the New Year. She focuses on tangible things you can do while still enjoying the holiday parties and fun with friends and family. Jenn discusses the difference between the process and the outcomes of a plan and how to find joy in what you are able to do right now. Tune in to learn how to choose the thing that you can commit to right now and her new offer for a January 2024 program! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:23] Should you say F it until the new year or start now on your health goals? ● [8:42] What is the difference between consistency and intensity in relation to resolutions? ● [11:13] Jenn discusses what she likes and dislikes about resolutions. ● [15:22] Are dream boards helpful around the new year? Jenn shares her thoughts. ● [17:18] How can you focus on the process vs. the outcomes of your plan? ● [21:08] What are habits that you can be doing that help you feel your best? ● [28:08] How to choose the one thing that you can be the most consistent with in your day to day life. ● [30:19] How do you manage your goals while traveling or having time off? ● [32:50] Hear about Jenn’s new January 2024 offer. KEY TAKEAWAYS: ● [8:42] When we leave our goals until January, we are making a commitment to an intensity that is very hard to maintain and to have any consistency with. ● [12:35] Without a plan, what does it matter what our goals are? This is probably the reason that most people give up their resolution around the 2nd week of January. You must have a plan that helps you achieve your goal. Your plan doesn’t have to be complicated or intense, it needs to be something that you can stick with and do in your everyday life. Your plan may be less
Bonus · Fri, December 08, 2023
Nutrition Nugget: Non-Alcoholic Beer and Wine
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about non-alcoholic beer and wine. Jenn dives in to uncover if non-alcoholic beer is truly non-alcoholic, what they are actually made of, and the impacts on our health. She talks about how the non-alcoholic drinks are made and what the ingredients actually look like. Tune in to learn what to look for when reading the labels and if non-alcoholic beverages are a good alternative for dry-January. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, December 06, 2023
Is it Addiction? Or is it Your Microbiome? (feat. Natasha Trenev)
Our gut health impacts every area of our life and health…including our cravings! Tune in today to learn how to achieve the best health for your gut from the Mother of Probiotics, Natasha Trenev. Today we are joined by Natasha Trenev, the Mother of Probiotics. This episode is full of so much incredible information and shines a bright light on the importance of managing and healing our gut. Natasha talks about the connection between disease, addiction and the gut, and how the environmental aspects of our life are impacting our microbiome. She touches on common trends such as juicing, colon cleanses, probiotic supplements and clostridium organisms so we can understand if they are going to make a difference in our gut health. Tune in today to learn all about the microbiome, microbiota, and creating a healthy bacterial environment in your gut. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:35] Natasha tells us her story and how she became the “Mother of Probiotics”. ● [7:12] Nathasha breaks down the history of the probiotic industry and the issues we are facing today. ● [11:06] What is the connection with disease and the gut? ● [13:02] What is the connection between addiction and the gut? ● [17:52] What happens when there is a yeast overgrowth in your gut? ● [21:40] How do fermented foods affect your gut? ● [26:39] What is the difference between the microbiome and the microbiota? ● [31:09] Natasha shares what she wants people to know about the different probiotics on the market today. ● [32:05] What are Natasha’s thoughts on colon cleanses? ● [34:00] Is juicing healthy or helpful for our bodies and gut? ● [37:14] Why are people looking for clostridium organisms and should people be supplementing with them? ● [38:55] What are precision probiotics and how do you know what you need? KEY TAKEAWAYS: ● Your body replaces itself every year. Every 365 days, 50 trillion cells are replaced. About 10 million of those cells we lose every minute. If your body isn’t capable of producing enough quality proteins, and is producing “cheap” proteins, that’s what leads to disease. ● Genes do not switch themselves on and off. What switches genes on and off is your perception of reality, which is determined by the toxins that are either produced by the microbes in your gut or that you ingest through your food, air or water. Those are the only three things that can turn on and off genetic material, whether in the microbiome or in your own genetic setting. ● Every autoimmune disease has either
Bonus · Fri, December 01, 2023
Nutrition Nugget: Sauna Suits
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about sauna suits. You may have seen someone at your gym wearing a sauna suit and are wondering what it is and if you should be using one. During this bonus episode, Jenn covers the potential benefits, potential drawbacks and research surrounding sauna suits to determine if it really is something that people should add to their fitness routine. Tune in to learn more about how sauna suits work and what you need to be aware of when wearing a sauna suit. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, November 29, 2023
Bone Health & the Problem with Bone Density Scans (feat. Dr. John Neustadt)
Did you know that bone health issues don’t just start in your older age? And we’ll bet you didn’t realize broken bones can be fatal! Bone health needs to be prioritized in your younger years. Tune in to learn more about bone health and improve your vitality for years to come with Dr. John Neustadt! Today Jenn is joined by Dr. John Neustadt to talk about bone health. He talks about why both health is worth prioritizing and discusses the tools that are commonly used to check bone health (and how accurate they are). There is eye opening information in this episode about how some medications can impact bone health and how protecting your bones may end up as a matter of life or death. The second half of the episode focuses on what you can do to improve your vitality and prolong bone health. Dr. Neustadt covers so much valuable information during this episode, it is a must listen! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:59] Why did Dr. John Neustadt move from the tech field to naturopathic medicine with a focus on bone health? ● [14:18] Why is bone health worth prioritizing before our older years? ● [17:17] How can a broken hip lead to mortality? ● [19:00] What tools are commonly used to measure bone health? ● [25:10] Dr. Neustadt gives an approachable biology lesson to understand the structure and function of bones. ● [27:50] What metrics or tools can we focus on to better understand the health of our bones? ● [33:16] How can you prolong your bone health? ● [41:11] When it comes to supplements for bone health, is calcium enough? KEY TAKEAWAYS: ● [15:00] If you're a woman 45 years or older, your risk for an osteoporosis fracture is equal to your combined risk of breast uterine and ovarian cancer. ● [26:17] Minerals give bones their hardness, but it’s collagen that gives bones their flexibility and ultimately, their strength. ● [30:09] Medications such as antidepressants can make your bones more brittle and likely to break due to serotonin destroying the bone. It disrupts the natural balance of bone building cells. Research shows that for people taking antidepressants for 1-5 years, 1 in 19 people are expected to break a bone. QUOTES: “The real thing we're trying to work with and prevent is fractures because they're so deadly. Every 30 seconds somewhere in the world, somebody with osteoporosis is breaking a bone. In fact, globally, osteoporosis is second only to cardiovascular disease as a health concern, and it accounts for more days spent in a hospital than other diseases like heart attacks,
Bonus · Fri, November 24, 2023
Nutrition Nugget: KMF
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about how to keep moving forward (KMF). She talks a lot about this with her clients, and it's such a great reminder as we have finished up Thanksgiving and move forward with the holidays and holiday parties. Don’t let one day ruin your progress or derail you from your goals, just KMF! Tune in to hear some great tips on picking back up where you left off if you have a day that didn’t quite align with your goals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, November 22, 2023
Mailbag: Help for the Holidays
Do you find yourself feeling stressed about family meals or sticking to your health goals during the holidays? Tune in to learn how to navigate the holidays, enjoying your favorite foods while still keeping your health in mind. On this week’s episode, Jenn is reading emails that listeners have sent in regarding how to navigate the holidays. The questions range from indulging in your favorite foods, to eating around others, as well as balancing seasonal affective disorder and getting more movement in. Jenn has some amazing tips and tricks to get through this season, there will surely be a takeaway for everyone! Tune in to hear tips that keep you closer to your goals and best health this holiday season. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:48] How to manage eating when you aren’t necessarily comfortable eating around others. ● [10:22] How do you pace yourself around holiday food? ● [14:07] What are some things that you can do to avoid feeling bloated and lethargic? ● [18:38] How can you battle seasonal affective disorder? ● [22:00] How can you get more activity now that it’s gotten colder and darker? ● [24:25] Tips on balancing nutrition while enjoying holiday indulgences. ● [34:48] Jenn shares insight into the guests she brings to the podcast. ● [37:00] How can you look at progress without getting caught up with BMI? ● [39:40] If you are limited in your options of what’s available to eat, is it better to eat fast food/junk food or to not eat? ● [42:57] If the sugar content in soda and a smoothie is the same, is one really more healthy than the other? ● [44:03] Is it possible to have too many vitamins? ● [46:21] A great recap email from a listener about being a saboteur. KEY TAKEAWAYS: ● It is natural when we end up around people, especially family, for stuff to show up such as trauma, comparison, uncomfortable questions, and old habits. Decide one thing you might do differently or one tweak you can make in order to stay on track with your goals. ● If we have that dessert with the nutrition of our meal, it blunts the impact on our blood sugar from the sugar that we ate. So if you think of high glycemic foods like dessert as the color red and low glycemic foods like our protein and vegetables as the color white. If we mix them together we get pink. If we have more of the protein and vegetables and less of the higher glycemic foods, then it’s a lighter pink, now we’re getting closer to white which helps balance our blood sugar. ● You get to make the choice abo
Bonus · Fri, November 17, 2023
Nutrition Nugget: Cranberries
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cranberries. Let’s face it, you probably only eat cranberries over the holidays or in the form of cranberry juice, but cranberries are much more versatile than you may think. Cranberries are said to have many health benefits such as supporting heart health, helping cure urinary tract infections, and being a powerhouse for antioxidants. Many products out there have a lot of processed sugar in them, so Jenn breaks down the nutrition facts and what to look for when purchasing cranberry products. She ends this bonus episode with some great tips for adding cranberries into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, November 15, 2023
One Kitchen, Many Eaters (feat. Kiran Dodeja Smith)
TRIGGER WARNING: Eating Disorder If you’re feeling burnt out from cooking different meals for each person in your house or from spending hours in the kitchen every week, this episode is here to help. On today’s episode, Jenn is joined by health coach and mom, Kiran Dodeja Smith. Kiran talks about accommodating a variety of eating preferences and needs from one kitchen, especially when you’re not a chef! Oftentimes, the more people you have in the household, the more difficult meals are to prepare because people have different preferences, food allergies, or someone may be avoiding certain foods for personal reasons. Kiran discusses how she cooks meals with six people in her household, giving great ideas for easy meals and tips for how to make a basic meal not boring, so that your time can be better spent connecting with your family. She talks about adjusting to life with a child who had an eating disorder and how that impacted her family. Tune in today to learn how to successfully have one kitchen with many eaters. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:37] Kiran shares her story with us and how she got into her current career. ● [11:03] What is 100 days of Real Food? ● [12:50] What are the variety of ways that the people in Kiran’s home eat? ● [14:00] How can you make one meal and make it work for everyone’s dietary preferences? ● [16:13] How do you avoid being a boring cook? ● [18:16] Kiran shared how she manages breakfast and lunch for her family. ● [20:50] As her children have aged, how does Kiran guide them to make the best choices for themselves and when it comes to packing their own lunches? ● [26:05] How did Kiran’s daughter's challenges with an eating disorder affect everyone else in the household? ● [32:49] What role does family dinner play in Kiran’s household and how do they adjust as the children are getting older? ● [35:23] Kiran shares her final thoughts when it comes to one kitchen, many eaters. KEY TAKEAWAYS: ● Your definition of healthy will change, and it often follows what you are seeing in the media or learning from the adults around you. You get to ultimately choose what you think is healthy for you, don’t feel like you have to follow the plethora of information going around on social media. What works for one person doesn’t work for everyone. ● Creating meal bars can be a great way to accommodate everything, such as a taco bar or a salad bar. Everyone gets to eat according to what they enjoy and they get to choose what’s in it. ● Do what works for you and your
Bonus · Fri, November 10, 2023
Nutrition Nugget: Peanut Butter
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about peanut butter. Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, November 08, 2023
Movember: Men's Health
Calling all the men out there! If you think all of your health concerns stem from a lack of testosterone, listen in! In honor of Movember, this episode is dedicated to men’s health including sexual health, cardiovascular health, prostate health and more! Here’s how to be in your best health at any age. In this episode, Jenn is talking about Men’s Health. While some men don’t go looking into their health issues until it is impacting their reproductive health areas, there are some key things that they should know and prioritize with lifestyle and health. Jenn talks about what men should look for when it comes to sexual health, explains how testosterone works in the body, and what a man can do to support his health. She also discusses prostate health and how it works, and ends the episode with some botanical supplements that you may find helpful in supporting your health. Tune in or share with a man in your life who could benefit from this information. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:02] What is the likelihood that health issues men are struggling with are associated with testosterone? ● [6:49] Jenn discusses what actually impacts men’s sexual health beyond testosterone. ● [11:06] What is testosterone and how does it work in our body? ● [17:20] How does stress impact testosterone? ● [20:21] How does sleep duration link to healthier testosterone levels? ● [24:48] How can nutrition specifically support men’s health? ● [32:04] How does physical fitness affect men's health? ● [34:09] Jenn covers what the prostate is and how it works. ● [39:45] What are some botanicals that can help with prostate health? ● [44:13] What are the fundamentals of men’s health? KEY TAKEAWAYS: ● The lifestyle factors for a healthy heart are the same lifestyle factors that are going to help us with our sexual health. ● What's actually going to contribute more to sexual performance is: our blood flow, cardiovascular health, managing our stress, getting sleep, eating for nutrition, and blood sugar balance. ● The fundamentals of having great health are: Fitness: Moving our bodies daily and building muscle. Nutrition: We want to focus on protein, low glycemic impact to keep our blood sugar balanced. Body Composition: We want to know our body fat percentage, focus on that body composition by building lean muscle, and removing fat. Managing Our Stress: focusing on sleep, and eliminating smoking, minimizing the alcohol if not eliminating the alcohol. ● While supplements can be used to support y
Bonus · Fri, November 03, 2023
Nutrition Nugget: Music
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about music. Not just how helpful music can be during a workout but music for brain health. Active listening is the key to having music support both cognitive function and mood (think depression and anxiety). Tune in to learn how music can keep you more young, vibrant and healthy! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, November 01, 2023
What Your Thyroid Says about the Rest of Your Health (feat. Reed Davis)
We want the answer for our symptoms. If you’ve ever felt like you’re searching for the answer or if your doctor says “everything is fine,” but you know it’s not, listen to this! On today’s episode Jenn is talking with Reed Davis, the founder of Functional Diagnostic Nutrition®. Reed is a Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT) who utilizes lab work to help his clients make the invisible visible. He shares with us what he looks at when reviewing a lab report that doctors may not be seeing. Reed discusses the importance of thyroid health, but also what clients should focus on before fixating on the thyroid. We then hear the general guidelines for each of his D.R.E.S.S steps and how to focus on whole body health. Tune in today to learn more about what might be being missed when it comes to your health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:50] How did environmental law lead Reed to the work he does today? ● [13:32] What are the labs that Reed is looking at and how can he see what the doctors aren’t seeing? ● [16:38] How would Reed look at a thyroid test vs how a physician might look at the same test? ● [21:59] What should be looked at before the thyroid is treated? ● [23:58] What are the preferred tools as far as the labs go to look at these elements? ● [30:27] How does Reed in his own life balance everything he knows with functioning in the real world? ● [32:26] How do you remove the neuro-toxins? ● [33:20] What are the high level guidelines for each of the D.R.E.S.S. steps? ● [39:55] Key takeaway on the thyroid element. ● [41:24] Reed touches on mindset health, reducing stress, and feeling your emotions. KEY TAKEAWAYS: ● You get to be in control, the boss of your own body. The body wants to be healthy, you have an innate system that wants to be healthy and wants to survive. Sometimes we just need to encourage that along. ● Your lab tests might look “fine” to your doctors, but a functional medicine doctor may be able to see areas that you need to focus on to create optimal health. ● D.R.E.S.S stands for: Diet, Rest, Exercise, Stress Reduction, Supplements. These are the main areas that people need to focus on to create a balanced mind and body. Grab Reed’s free guide here ! QUOTES: “I even had physicians tell me, you're lucky you're not a physician because we can’t do all that, we’re bound by all kinds of things especially insurance billing and s
Bonus · Fri, October 27, 2023
Nutrition Nugget: Halloween Hacks
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Halloween Hacks. The first place to start is to decide the outcome that you want after Halloween. Learn how you can enjoy the treats that typically surround you leading up to Halloween while still being in control. Become aware of what the challenges are for you and how you want to handle them. Tune in for some great tips and tricks for handling these sweet treats! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 25, 2023
Healthier Options at Starbucks
Whether you’re an avid Starbucks drinker or just stop in when you need a reliable bite to eat on the road, you deserve to know this info. Jenn dives into the nutrition facts of Starbucks drinks and food and offers some healthier alternatives for you. Today Jenn is talking about Starbucks! She goes over a variety of the popular food and drink options, uncovering the nutritional facts. Jenn provides some tips on making the items available at Starbucks a bit healthier and how to make the best decisions for you when it comes to placing your order. Although this episode may be a little bit of a wake up call, it can be helpful to understand what you are putting in your body so you can determine if you’d like to continue or if there is an alternative way to still enjoy your items with a bit of a healthier spin to it. Tune in today to learn how your favorite drink measures up. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:50] What are the nutrition facts of a grande Pumpkin Spice Latte? ● [8:21] What are the nutrition facts of an Apple Crisp Frappuccino? ● [10:26] What is the recommended daily intake guideline for sugar per day? ● [11:14] Comparing a Starbucks drink to their glazed donut. ● [12:00] Are sugar free syrups a healthier alternative for drinks? ● [13:45] What adjustments can you do to make a healthier alternative? ● [18:06] Other great options that you can order with minor changes. ● [22:22] Is Starbucks green juice a healthful option? ● [26:19] Jenn discusses the nutrition facts for the different egg bite options. ● [28:52] What are the nutrition facts for the reduced fat turkey bacon sandwich? ● [29:35] What is the best available food choice in terms of balancing protein, fiber and fat? ● [30:34] Is avocado spread a good option to add to our food orders? ● [32:40] What are the nutrition facts for the cinnamon coffee cake? ● [33:51] Key takeaways about Starbucks food and drinks! KEY TAKEAWAYS: ● Sugar free options may feel like a better option, but the reality is it's a bunch of chemicals. This isn't supporting our health. You decide what works for you, whether it's real sugar or the sucralose in the sugar free options, knowing it can still keep us addicted to the taste of sweetness. ● There’s nothing you can’t eat or enjoy. Everything can work, it's about making the decisions intentionally. You have the power to choose what you want to order, but be knowledgeable about what choices you are making and how they align with your health goals. ● Consider what’s occasi
Bonus · Fri, October 20, 2023
Nutrition Nugget: Onions
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about onions. Are you a fan of onions? Onions aren’t only good for making you cry, they also have a lot of health benefits! They are great for metabolic and cardiovascular support, gut health, immune health, collagen production and they contain more than 17 kinds of antioxidants. Whether raw or cooked, onions are easy to add to just about any meal and even have therapeutic benefits. Tune in to learn how onions can benefit your health, plus some amazing hacks to avoid tearing up when cutting onions! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 18, 2023
Self-Sabotage (feat. Heather Chauvin)
Do you find yourself self-sabotaging, repeating the same patterns? You know what to do but every day something happens? What if you could reverse engineer all of your goals and live the best life you can imagine? Here’s how! Today Jenn interviewed leadership coach Heather Chauvin. Heather is a coach, podcaster, and author who helps women live, work and parent on their own terms. Heather discusses how you can identify if you are self sabotaging and what steps you can take to reverse engineer your goals and conquer new habits to achieve the best version of your life possible. Tune in to hear Heather’s advice on taking consistent action and creating new habits. She shares so many incredible tools and stories in this episode about self sabotage, it’s a must listen! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:10] Heather Chauvin shares her journey of self-discovery and how she got to where she is today. ● [7:43] How did Heather figure out what the dis-ease was in her body and how did she fix it? ● [9:23] What was Heather’s struggle with food and how did she heal her relationship with food? ● [14:15] Where did Heather experience self sabotage and where does she see it with her clients? ● [16:38] How does Heather define self sabotage and what might someone experience if they are self sabotaging? ● [20:12] Why do we self sabotage as a way of avoiding uncomfortable feelings? ● [23:23] What is Energetic Time Management (ETM) and why is it the tool to help combat sabotage? ● [31:12] How do we reverse engineer what we are desiring to uncover the actions we need to take? ● [37:36] How can people take consistent action? KEY TAKEAWAYS: ● Self sabotage is when you are living reactively and not proactively. When you are out of alignment with how you want to feel. All humans experience self sabotage throughout their life when they are experiencing something uncomfortable or avoiding uncomfortable or unfamiliar feelings. ● To reverse engineer the way you want to feel, you have to lean into a feeling, to name the things you are feeling, then make a list of the things that you actually need to do to change that. Physically put the action into place, then start working on the mental shift. Show up as the feeling that you want to feel, and then reflect in the areas that you are not feeling the desired feelings and decide what else you need to change. ● Being committed doesn’t mean this one thing at the expense of all other things or your compassion for yourself. It doesn’t mean perfection. The more you are con
Bonus · Fri, October 13, 2023
Nutrition Nugget: MSG
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about MSG. What exactly is MSG and is it really so bad for you? It’s FDA approved, after all. You may remember hearing about MSG as a child when your parent’s asked for it not to be added to the restaurant food, or maybe you think you are avoiding it as an adult. The truth is MSG can be found in many hidden places that you don’t expect. In this episode Jenn talks about what symptoms and side effects MSG can have on the body, how it impacts the body, and the most common foods to find MSG in. Tune in so you can have the knowledge of what to look out for! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: How to Break Up with Your Phone Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 11, 2023
Dialing In: Phone Addiction & Food Habits
If you feel like you can’t live without your phone or if you’ll emotionally eat, this one’s for you! Do you get the weekly summary on your phone that shows how much time you’ve spent across the week and cringe? This episode will explain why our phones have such a hold on us, and share the connection between phone addiction and food addiction, plus what we can do about it. Today, Jenn is talking about phone and food addictions and how they are actually quite similar. She kicks off the episode talking about how our phones are set up for addiction and what the factors are that lead to phone addiction. There are some fascinating reasons why you are not able to put your phone down! Jenn discusses the effect boredom has on both our phone and eating habits, and how innovation has impacted both. Lastly, she covers how to shift the dynamic with our phones with tangible tips you can take to reduce phone usage. Tune in for this informative episode that'll give you tips to reduce your phone addiction. Perhaps you can use this approach to your shifting your phone habits as a surrogate for adjusting your relationship with food The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:24] How do our phones set us up for addiction? ● [14:18] What are food and phone addiction similarities? ● [17:01] How does our memory work and how can our phone usage affect our memories? ● [18:16] How do phones impair our sleep? ● [20:33] Jenn discusses the use-case and how food and phones help us avoid feeling unwanted feelings. ● [24:06] How does boredom impact our habits with our phones? ● [29:26] How has innovation impacted both food and electronics? ● [34:08] How can we shift our dynamics with our phones? ● [41:22] How long does the wave/craving last if we don’t give in? ● [42:47] Tips for reducing our phone addictions. ● [47:38] How can we redirect our time? KEY TAKEAWAYS: ● Many times the reason why we cannot put our phones down or step away from them is because we are waiting for the dopamine hit. Each time the phone rings, pings, or sends a notification, we get a little hit of dopamine that makes us feel good or important. We never want to miss what could be coming through for us. ● Statistically, Americans check their phones about 47 times a day. Ages 18-24 average 82 times per day. That is more than 9 billion phone checks a day. Oftentimes we don’t know why we picked up our phone, or we end up scrolling on social media and forget why we originally picked it up. ● There are ways to create a positive relations
Bonus · Fri, October 06, 2023
Nutrition Nugget: Celsius
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Celsius. Celsius is marketed as a healthy energy drink option, but is it really a good option? While it’s different from other products in the category and uses some great herbal ingredients, Jenn’s skeptical. She calls out that some of the ingredient sources and amounts aren’t very clear, so more information is needed, but it can be a good alternative to other energy drinks on the market. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, October 04, 2023
Intuitive Eating & Intuitive Movement (feat. Alysia Pope)
If you’ve ever thought “intuitive eating” for you would mean having all the cookies, cakes, bagels and fries, this one’s for you! Today, Jenn is joined by Alysia Pope, founder of PurelyYou. Alysia talks about intuitive eating and intuitive movement as well as how our relationship with food can bleed into other areas of our lives. She discusses how to tune in to your body to better understand what it is desiring by utilizing mindfulness and intuitive practices. Alysia shares the connection between finding your self worth and happiness, and how to let go of pleasing people. She provides so much great information in this episode about changing your mindset and becoming the most empowered version of yourself. Tune in today to uncover where you may be getting stuck and how to incorporate intuitive eating and movement into your daily habits. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:43] Alysia shares how intuitive eating and movement changed her life. ● [13:28] What is intuitive movement and intuitive eating? ● [17:01] What are tangible things we can do to help us interpret what our bodies are telling us? ● [25:07] How to navigate our responsibilities when there is no motivation. ● [31:02] What is the connection between being a people pleaser and food struggles? ● [36:03] How do we reconcile self love vs. self improvement? ● [39:54] How can you stay accountable to your goals? KEY TAKEAWAYS: ● Change your mindset away from restriction and pushing yourself too hard, instead look at what makes you feel the most energized and feel like the healthiest version of you. Operating from the place that is going to be what’s best for you. ● Start to note how you feel before and after each meal and look at what you may need to add into your meal to feel more energized and satiated, or what you may need to remove in the future. Check in with yourself a few hours after the meal to note how your body is feeling. ● Instead of being at war with your body, think of how you can be on the same team as your body. ● Continuously check in and ask yourself what you need to do to feel like the best version of yourself. Life and the things you need will eb and flow, and you’ll continue to evolve and grow. QUOTES: "'I'm just gonna eat the pizza and the hot dogs and the donuts and the sugar...' I think when you actually start to listen to your body...removing the noise, you'll be surprised with what you actually crave.” - Alysia Pope “There's a transition...the education is the middle piece between following
Bonus · Fri, September 29, 2023
Nutrition Nugget: Watercress
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about watercress. Following this week's episode about understanding nutrition news headlines, Jenn decided to pull up an article claiming watercress is the most healthy vegetable on the planet…is it true? Tune in to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, September 27, 2023
Top 5 Tips for Digesting Nutrition News
Do you get caught up in headlines that provide nutrition facts, such as “broccoli is going to make us die” and immediately stop eating broccoli? Today’s episode is all about understanding these nutrition news articles and how to know if they are legit or clickbait. Today Jenn is walking through her top 5 tips for digesting nutrition news. It can be so confusing when we hear different statements from “professionals”, or learn of the next best diet to help us lose those unwanted pounds, but how do we know if they are the truth, will only work for some people, or just someone’s biased opinion? Jenn discusses what to look for when you are hearing nutrition news, using your spidey sense, and how to process information when it may even be against your own bias. Tune in to learn how to use your wonder woman bangles so you can empower yourself through your own health journey. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:45] Tip Number 5: How to look at sources and benefactors of where the nutrition information is coming from? ● [11:04] Jenn gives a pharmaceutical example about indication drift. ● [15:27] Tip Number 4: Science isn’t all equal. ● [16:49] What are the kinds of evidence to look for? ● [22:39] Tip Number 3: Be careful of your own bias. ● [30:00] Tip Number 2: Use your spidey sense and common sense. ● [37:17] Tip Number 1: Put on your wonder woman bangles. KEY TAKEAWAYS: ● When determining if a sourced study is legit, look at how many citations it has. This is often a way of saying how valid a study is. The more citations makes it more likely that the piece of evidence is reputable. ● Keep your wits about you. Use the 5 tips from this episode to evaluate what you’ve heard or read before jumping into something so that you can make forward progress without distraction, overwhelm, and confusion, so you can remain empowered in your health. ● Trust that your body knows what it needs to feel good. When you go to grab food, or have the desire to try the next fad diet, check in with yourself and ask if it is really the best option for you. If you decide to give it a try, tune in with your body on if it’s actually benefiting you or if you are experiencing low energy. Every person’s body operates differently and benefits from different ways of eating, so don’t get caught up in the news. QUOTES: “We can get so much input that we can end up having shiny object syndrome where every day it’s something new, or we’re always grasping and we’re not necessarily taking steps forward but we’re taking
Bonus · Fri, September 22, 2023
Nutrition Nugget: Cauliflower
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cauliflower. Cauliflower has been in the spotlight as an alternative for many foods, but are the packaged cauliflower alternatives really all that much better for you? Jenn discusses the nutritional benefits of cauliflower and how to add it to your meals to provide an easy nutrient dense, high antioxidant food to your diet. She also discusses the alternatives you’re likely to find in the store and how to know which option is the best to use as an alternative to grains, rice, pizza crust, etc. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: The Body Keeps The Score Book Clinical Trials Website Retreat Guru Website Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, September 20, 2023
Macrodosing as a Therapeutic Tool (feat. Dr. Randall Hansen)
Are psychedelics the real deal when it comes to healing trauma? What if you think you don’t have trauma in your life? Tune in to learn about the healing benefits of psychedelics, as well as how to experience them in a safe environment. On today’s episode, Jenn talks with Dr. Randall Hansen, who is a promoter of healing through the power of psychedelic medicines. Dr. Hansen discusses how he discovered the healing benefits of psychedelics and where we are as a country when it comes to FDA approval of using psychedelics as therapy. He educates on what trauma is and how psychedelics can help with uncovering and healing trauma, while also sharing stories from people who have been able to heal with macrodosing. Tune in to learn why psychedelics are a useful tool for healing, as well as what to look for if you are ready to give them a try. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:41] Dr. Randall Hansen tells us about his wellness and healing journey. ● [11:15] Where are we currently in terms of wider use and approval of psychedelic substances in the United States? ● [15:51] What qualifies as trauma? ● [20:57] How does the body hold onto trauma even after we think we’re healed from it? ● [24:30] Dr. Randall Hansen shares what we know so far about what psychedelics are doing in the body. ● [35:35] What do we know about what's happening physiology that allows us to have the observer mode, or re-experience something without it being traumatizing? ● [40:30] What Dr. Randall recommends for trying psychedelics safely. ● [45:53] What should you look for to know that you are utilizing someone safely for your psychedelic experience? KEY TAKEAWAYS: ● Trauma is unprocessed emotions that we block out and try to run away from. It can be from an event that happened (abuse, accidents, etc.) but it's also the absence of things, such as a lack of feeling loved or having your emotions validated. ● Community is so crucial when you are trying psychedelics, being able to talk with others about what you are experiencing, find safety while using (a doctor or therapist), and to uncover what you saw or were told during the journey. ● Psychedelics can help you take a journey in a non triggering, non threatening way so that you can experience your trauma, identify it, and begin to heal from it. Some people only need one journey, while others will need to repeat. QUOTES: “Intellectually we might think we're fine or we've worked through it. The body working through it is a different thing.” - Jenn Trepeck “T
Bonus · Fri, September 15, 2023
Nutrition Nugget: Milestones
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about milestones. This week, Jenn is turning 40! During this episode she reflects on how she feels to be turning 40, as well as how people seem to treat milestones. Oftentimes, we pause and look back; we identify things as a milestone, but it doesn’t feel like such a milestone during the immediate event. Tune in to hear how she’s feeling and an incredible quote about life. Cheers to 40 Jenn! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, September 13, 2023
Special Edition: Jenn on Super Woman Wellness
Just because people say something is normal, doesn’t mean that it is healthy. Tune in to see you’re not alone in your challenges with food or willpower and how it can all be easier. Today we are hearing a recording of an episode that Jenn did on the Super Woman Wellness Podcast with Dr. Taz. Jenn joined the podcast to talk about how she got started in the health coaching field and what some of the most common obstacles are that Jenn’s clients come up against. Jenn discusses how to eat to lose weight for the long term, how to build your plate, and the order of eating to support your health and weight.. Plus Jenn and Dr. Taz talk about popular diets and why they probably didn’t work for you. Lastly, Jenn and Dr. Taz talk about Ozempic and some of the other trending medications and if they are the best option or simply a magic pill. Tune in to hear Jenn’s thoughts and advice on achieving your best, individual health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:00] Jenn shares her background and what led her to becoming a health coach. ● [10:31] What has Jenn discovered during her education and what are we doing wrong when we try to lose weight? ● [14:24] What is the universal truth that Jenn sees when working with her clients? ● [18:22] What are some red flags that people are doing that are ruining their efforts, such as night time eating? ● [22:51] How to build your plate for optimal nutrition and to prevent cravings. ● [27:05] Jenn shares her thoughts about intermittent fasting. ● [29:39] What factors impact whether you are going to store fat or burn fat? ● [36:01] What does Jenn think about Ozempic and all the other trending weight loss medications? KEY TAKEAWAYS: ● You are your best health coach. Stop following all the rules, instead follow what your body is telling you. Pay attention to what you are doing when you are feeling your best. ● The short cut is consistency. Small steps in the same direction make a huge difference over time. ● As long as we’re eating protein, fiber, quality fat, everything else is going to fall into place. Start with eating your protein and vegetables, then the higher glycemic foods (grains and starches) afterwards. If you have dessert, eat it right after dinner so you don’t have a sugar bomb at the end of the night. QUOTES: “While everybody is different, there are some things about the human body that frankly are the same. Especially if we go back to say this is proper function rather than this is what's normal, because most people experience it. Common
Bonus · Fri, September 08, 2023
Nutrition Nugget: More Activity, Less Gym
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about how to get more activity into your day without having to commute, change your clothes, or even get sweaty. Fall brings new routines, and it can feel like a struggle to get to the gym or a solid workout in. Jenn provides some great ideas on how to fit more activity into your day to day activities that don’t take much additional time. It all adds up. If we focus on the quality of the movement when we’re doing ordinary tasks, they can turn into muscle building activities. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, September 06, 2023
The Cortisol, Insulin, Adrenaline Pyramid (feat. Ali Damron)
Have you been told you need to reduce your stress levels, but haven’t been given tangible steps on how to? Today’s episode will share tips and tricks on how to manage stress, both the physical (hormones) and the mental aspects. . Jenn is joined by women’s health and hormones specialist, Ali Damron to discuss how the mind-body connection works. Ali talks about the 5 pillars of hormone health and talks about how we can calm our thoughts to better serve our nervous system. She gives powerful tips on balancing blood sugar through all areas of your lifestyle, with tangible steps on how to implement healthy habits. Tune in today to learn how to achieve your best health possible. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:40] Ali shares her story and how she got into the health field. ● [8:50] Ali explains the mind-body connection and the internal and external connections. ● [14:58] How does the cortisol, insulin, and adrenaline pyramid all work together? ● [17:18] What are the 5 pillars of hormone health? ● [21:41] What are some ways that we can calm our thoughts? ● [27:15] How do you balance your blood sugar? ● [30:35] What is the best style of exercise for hormone health and managing stress? ● [33:38] How do you know when you need extra support through supplements? ● [35:28] How do you add mindfulness or other elements into your autopilot? ● [38:40] How do we know if what we are doing is working? KEY TAKEAWAYS: ● Your brain only focuses on what it thinks is important by what you focus on yourself. Take the time to get curious about your thoughts and reflect on if they are true. This can take you out of flight or fight mode, and is an excellent way to calm your nervous system. ● Balancing your blood sugar happens through a variety of lifestyle activities such as a balanced meal, strength training, walking, and adding micronutrients into your diet found through eating whole foods. ● Hormones are constantly changing, so there is no such thing as fully balanced hormones. Instead, take note of how you are feeling every day and evaluate where you may need to give extra attention. QUOTES: “You get to decide which thoughts you buy into. The goal is not to not have the thoughts anymore, the goal is to decide if this is something I’m going to buy into, is this something that's true and if not then you don't need to do anything else with it.” - Ali Damron “So much about this is just being self aware and honest with how you feel. There's always an expert telling you what's right
Bonus · Fri, September 01, 2023
Nutrition Nugget: Corn
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about corn. She discusses the 4 different types of corn, if it’s healthy for you, and why you may find it in your poop. You may be surprised to know how much corn is in your diet. With the majority of corn being genetically modified, how can you add this delicious vegetable (and grain) into your diet in a nutritious way? Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Ep 38 - My Five Cents Podcast - Featuring Jenn My Five Cents Podcast Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 30, 2023
So You Think It's Healthy?
Are the healthy food alternatives you're eating actually as good as you think they are for your health? Today, Jenn is going through some of the common snack options that are marketed as healthy to determine if they are in fact a healthy alternative. From dried fruit to veggie chips, to meal delivery services and more, she is hitting it all. She breaks down the nutrient facts in a variety of options and gives advice on what other healthier options may be. Don’t be fooled by the labels and marketing, tune in to hear if these options truly are healthy for you. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:37] Are dried apricots healthy? ● [9:00] Are veggie chips actually a healthier alternative to potato chips? ● [14:14] Are Kind Bars the healthiest snack bar option on the market? ● [17:05] Why fiber is so important. ● [18:50] Why do manufacturers choose less healthful ingredients? ● [20:00] What is in bottled smoothies/juices and are they good for you? ● [23:38] Why is it important to chew your food for fiber intake vs. drinking a shake? ● [25:47] Is oatmeal a healthy breakfast option? ● [28:15] Is Vitamin Water good for you? ● [30:06] What can you add to your water that’s not fruit to make it more flavorful? ● [31:18] What are the benefits of warm lemon water in the morning? ● [34:58] Is Lenny & Larry’s complete cookie a good road trip snack? ● [39:00] Are tortilla wraps a good swap for bread? ● [42:38] Are meal box delivery services a good option? ● [46:53] What is in Beyond Meat and Impossible Burgers and is it good for you? ● [50:30] Jenn’s thoughts on seedless fruits. KEY TAKEAWAYS: ● Fiber keeps us full for longer, helps with sustained energy and it also supports regular elimination. ● Frozen organic fruits and vegetables are a great alternative to fresh organic fruit and vegetables. ● Don’t be fooled by the marketing on the labels of your food. Check the ingredients and the nutrient facts to determine if an item is actually going to be a health benefit for you. QUOTES: “Calories aren't the whole thing, we want to know what the calories are made of.” - Jenn Trepeck “We can't really trust what's on the front of a package.” - Jenn Trepeck “When we’re hungry, fridge first.” - Jenn Trepeck “The bottom line is that everything that we are looking at, has a label.” - Jenn Trepeck “If you stick to the foods that don’t require you to read a label, you’ll be hands down better off.” - Jenn Trepeck
Bonus · Fri, August 25, 2023
Nutrition Nugget: Focus
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about focus. Whatever you are choosing to focus on is what will be highlighted in your life. Consider what you are focused on and switch your mindset from the negatives to the positives. Tune in to hear some great examples and coaching about creating a focus for success. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 23, 2023
Birth Control Part 2: Ditching the Pill (feat. Rach Hoeppner)
Are you ready to say F birth control? Tune in if you want to safely get off birth control, learn what your symptoms may be telling you, and focus on alternatives to hormonal birth control. This episode is part 2 of the 2-part conversation about birth control. Part 2 features Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist, Rach Hoeppner. Rach shares what is actually happening within our bodies while on hormonal birth control as well as the unknown side effects. She gives guidance on how to come off birth control and steps from her program, Better Than Birth Control, which focuses on detoxification and gut health. The information Rach covers in this episode is so eye opening, and a must listen for any woman in your life. Tune in and share with your friends and family so we can create awareness about what hormonal contraception is doing in the body and how harmful hormonal birth control can be. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:12] What led Rach to become a holistic health nutritionist? ● [12:22] Rach shares how she works with her clients. ● [14:44] What is hormonal birth control actually doing in our body? ● [19:22] Rach discusses some of the unknown side effects of birth control. ● [24:35] Why should you not stop hormonal birth control cold turkey? ● [26:39] What is Post Birth Control Syndrome? ● [29:10] How does your body protect you and your essential organs from an overflow of hormones? (hint: fat cells) ● [34:50] Rach shares the roadmap steps in her program: Better Than Birth Control. ● [42:50] While focusing on detoxification and gut repair, how long might it take for a cycle to return? ● [45:25] How do we know if the symptoms we're experiencing are a result from hormonal birth control versus the symptoms of what potentially led us to start hormonal birth control in the first place? How are the symptoms different from perimenopause? ● [51:22] What are a couple key lifestyle elements to think about while going through the detox and repair process? KEY TAKEAWAYS: ● For your cycle to fully return to the way mother nature intended it to, it may take 1 month per year of you taking birth control. So if you were on birth control for 10 years, expect it to take 10 cycles to return to normal. ● Many young girls and women get put on birth control to help with symptoms they are experiencing such as heavy bleeds, cramping, or acne. All of these symptoms have an underlying cause that birth control is not going to fi
Bonus · Fri, August 18, 2023
Nutrition Nugget: Tofu
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tofu. Often used as a plant protein, tofu can be a great food to balance blood sugar and boost cardiovascular health. It has a high nutrient density and is a very versatile food to add to your diet. However, tofu has stirred up concerns, as it’s made from soy, and whether or not it affects estrogen levels. Is there truth to soy being harmful? Tune in to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 16, 2023
Birth Control, Part 1: FDA Approval & What Happened Next (feat. Mike Gaskins)
Are doctors telling us the truth about hormonal birth control? Do our doctors even know all of this? Tune in today to learn the facts behind hormonal birth control (IUD, pill, etc.) and how it may be affecting you or someone you love. Trigger warning: this episode mentions death and suicide. This episode is part 1 of a 2-part conversation about birth control. Part 1 features author and media producer, Mike Gaskins. Mike has become a women’s health advocate when it comes to birth control and its side effects. Jenn and Mike walk through the history behind hormonal birth control, how it came to be, and the impacts we are seeing in people’s health 50+ years later. Tune in to hear shocking truths about how birth control has affected (and continues to affect) women’s health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:53] Mike shares his story about how he came to be a women’s health advocate. ● [8:14] Where does Mike’s research on birth control stories begin? ● [11:22] Mike talks about the history, economics and politics of birth control’s approval and widespread use. ● [16:00] How is the FDA’s analysis on the benefits and risks of hormonal birth control like apples and oranges? ● [20:30] What was the green plasma that was found in the donated blood of women? ● [26:46] What health effects are we seeing now, 50+ years later after hormonal birth control was introduced? ● [34:28] Jenn reviews a list list of side effects/diseases that can be caused by contraceptives and Mike highlights a few of them for us. ● [38:21] What is the multi-generational impact that birth control is having? ● [40:35] With all the research Mike has done, what are his findings about doctors and the honest information they are sharing when prescribing birth control? ● [42:37] Where is the accountability about gathering information and understanding the side effects? Does it lie in the individual or the doctor? ● [43:57] What are some alternatives to birth control? KEY TAKEAWAYS: ● Because overpopulation was thought to be such a threat, the FDA changed the benefit to risk paradigm to approve birth control. The concern of overpopulation globally was weighed against the individual risk of a woman taking birth control. ● It's really easy to find the good stuff about birth control on the internet, but unless you know what you are looking for, it’s really hard to find the negative information. (search oral contraceptives and get to Google Scholar or PubMed). ● Fertility awareness is just as, or more, effective tha
Bonus · Fri, August 11, 2023
Nutrition Nugget: Luteolin
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about luteolin. It’s not a new supplement. Traditional Chinese Medicine has been using luteolin for centuries to treat diseases such as hypertension, inflammatory disorders, and as anti cancer. There seems to be a few different biological effects like anti inflammation, anti allergy, and anti cancer. A unique quality of luteolin is that it seems to be able to function as an antioxidant or a prooxidant, but more research is needed to fully understand these functions. Perhaps most beneficial for our modern lives, there is a potential tie between luteolin and reducing or improving brain fog, social interactions, anxiety, and depression.. Tune in to learn the foods you can eat to give you more luteolin in your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 09, 2023
Food Addiction (feat. Glenn Livingston, PhD)
If you’ve ever said “I’m addicted to (a food)” or you’re ready to truly overcome food addiction without dieting, this episode is for you! On today’s episode, Jenn is joined by Glenn Livingston, the author of Never Binge Again . Glenn discusses his story of overcoming food addiction as well as the studies he performed to understand why food addiction is so difficult to manage. He gives us a glimpse into the food creation and marketing that companies use to draw us in and make food so addictive. Glenn walks through how he helps his clients overcome food addiction once and for all so they can reclaim control of their lives. Tune in today to learn how to quiet your “inner pig”. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:05] How did Glenn get into the psychology space and what’s his history with overeating? ● [9:33] What were the things that brought Glenn to a new paradigm? ● [11:52] How does the brain work to make decisions? ● [13:15] What were the survey results Glenn found when asking people what foods they tend to overeat or crave and the meanings behind those cravings? ● [16:58] How true is it that food is made to be addictive and marketing is designed to get you to crave food? ● [20:35] How do we know where the line is between an addictive relationship with food vs. really just enjoying food? ● [23:54] Where does Glenn have clients start in healing their relationship with food? ● [24:34] What are the two sets of thoughts that our mind has and how can you manage them? ● [28:40] How do we identify the “inner pig” voice vs. other voices in our head? ● [34:32] How long does it take for someone to get to tune out the “inner pig”? ● [35:28] What are some other elements at play and how can we utilize those to overcome food addiction? ● [39:06] Glenn explains his analogy of a leaky fireplace. KEY TAKEAWAYS: ● A great place to start when you are working to overcome binge eating/food addiction is to ask yourself “how do I eat in accordance with my own best judgment?” When you ask yourself this question and really listen, the answer will be clear. Your body will seek what is nutritious for it. ● As always when changing your habits, start small. Create one simple rule - what's the one thing you could do that wouldn't be too burdensome, that you could and would do, but it would still make a big difference and point you in the right direction. Examples: don’t eat anything out of a bag, don’t go back for seconds, only eat chocolate on the weekend. ● When you find yourself i
Bonus · Fri, August 04, 2023
Nutrition Nugget: Laughter
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Laughter. Is laughter truly the best medicine? Laughing can increase oxygen intake, stimulates the heart, lungs, and muscles, and increases the endorphins released by the brain. It relieves the body’s stress response and can soothe tension. Tune in to learn how you can get more laughter in your life along with some fantastic jokes! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram
Wed, August 02, 2023
Tracking without Counting Calories, Macros or Points
Does the thought of tracking food make you cringe? Learn how to use tracking as a positive tool to improve your health. This week Jenn is talking about tracking without counting calories, macros, or points. Tracking can feel daunting or cause you to feel like you have to restrict things, but Jenn is here to explain the value of tracking. Tracking isn’t just for the foods you are eating, but also the movement you do throughout your day, your sleep, stress, and more. She talks about how to utilize the data that you are tracking in order to understand any food intolerances, how your body is reacting to your lifestyle, and what areas you can improve on when it comes to your health. Tune in to learn what information to track without counting or restricting. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:15] Why do people track their food? ● [9:00] How can you use tracking food as accountability? ● [14:00] How can you get past the resistance of tracking and make it a positive experience? ● [16:05] Jenn gives tips on how to track utilizing apps, photos, or pen and paper. ● [19:45] How to navigate the information available in myfitnesspal when you don’t want to focus on it. ● [21:47] How long should you track your food? ● [26:54] What information should we track? ● [33:02] What is the easiest, most important thing we can do for exercise? ● [33:34] What things should you track outside of exercise and food? ● [37:15] Jenn describes the benefits of tracking and how it can improve your life as a whole and clear up your mental capacity to focus on what’s important to you. KEY TAKEAWAYS: ● Tracking aspects of your health is critical to looking at data so you can notice what foods may not be working with you, or other areas that you need to improve in your life. Odds are that the things you are looking for are the things you don’t remember. Our minds are full of so many things, so use a tracking system so you have the mental capacity to focus on all the other important things in your life. ● Find what works for you for tracking - use apps like myfitnesspal, take photos of each meal, write it down, print out a food journal, whatever you can be the most consistent with. This may change during each season of your life, or even by day. How you track isn’t what's important, it's more about the data you are collecting. Different items to track are: ● Nutrition: each time you eat, what you have, when you have it, and quantities by way of serving or handfuls. ● Water ● Supplements
Bonus · Fri, July 28, 2023
Nutrition Nugget: Autophagy
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about autophagy. What is autophagy? You may have heard about autophagy as a way to get younger, healthier cells. This seems to be the latest anti-aging strategy, but does it truly work? On its own, our cells go through autophagy when your cells are stressed, deprived of nutrients and oxygen, or the cells are damaged, but there are other ways to put your cells into a state of autophagy. Tune in to learn about autophagy and whether or not it’s worth it for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With A Side Of Fries Merch A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, July 26, 2023
Raising Your Basal Metabolic Rate After 40 (feat. Brad Williams)
If you’re over 40 and struggling with your weight or your fitness, this is for you. On today’s episode Jenn is joined by fitness expert Brad Williams. Brad specializes in helping people over 40 improve their health, strength, and longevity. During this episode, Jenn and Brad talk about what Basal Metabolic Rate (BMR) is and how to raise it, even as you age. Brad goes into detail about how to use fitness and nutrition to raise your BMR, as well as the importance of reducing stress, increasing balance, and focusing on sleep. Tune in today to uncover what you might be missing in order to be living your healthiest life. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:32] Brad shares his background and his health journey. ● [11:40] What is BMR (Basal Metabolic Rate)? ● [13:27] Why is it important to look at yourself differently as you age? ● [15:03] When it comes to strength training/increasing muscle mass, what is Brad’s advice as we age to raise our BMR? ● [18:54] What is the purpose of doing HIIT? ● [19:51] How do you raise your BMR using nutrition? ● [25:02] What's the balance between fitness and nutrition to improve BMR? ● [28:32] How to manage stress, and what rest looks like. ● [32:19] How should you incorporate balance into your routine? ● [36:55] Brad gives some hacks for fitness while traveling or when you have limited equipment. ● [38:38] Final thoughts on raising your BMR. KEY TAKEAWAYS: ● Quality matters more than quantity. Move slower, lift with more intention, be aware of what muscles you are using, and really pay attention to how your body feels. For example, do a squat for 5 seconds down, 5 seconds up and really tune in to your body. You can reduce the amount of reps you do if you lift this way. ● 99% of the time stress is the major underlying factor that keeps you from losing weight. If you are struggling with dropping weight, and are doing everything “right”, look at your stress level and your sleep health. ● Regularly keep a list of food that you eat and make connections with how your body reacts to food and drink. Get curious when you are feeling low energy, bloated, or any other undesirable feeling to see how it is reacting with your body. ● Each person’s body is individual. Note how your body reacts to what you are doing and then tweak things one at a time. Take small steps and understand that your health is a long haul mission. QUOTES: “The whole point of doing HIIT for the over 40 crowd is, I mentioned before, where your body’s recycling
Bonus · Fri, July 21, 2023
Nutrition Nugget: PBfit
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about PBfit. If you are unfamiliar with PBfit, it is a powdered peanut butter option sold in many stores. PBfit can be added to foods to boost your protein intake and minimize the fat typically found in peanut butter. However, due to the production process, PBfit is no longer a whole, real food and with the added sugar and salt, Jenn doesn’t feel it is the best option on the market for her. Tune in to learn the pros and cons of powdered peanut butter, how to choose the best option for you, and where it could fit into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Salad with a Side of Fries Merch Store Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, July 19, 2023
Me Effort vs. We Effort
If everything you do for your health is ME effort, learn how WE effort can help you achieve your health goals. Keeping your goals and ambitions silent can affect how successful you are. This week Jenn talks about ME vs WE effort, and how bringing a community on board to help you stay accountable is the best way to hit those goals. She talks about the impact of loneliness on our health and the power of sharing our celebrations. Jenn then breaks down the spheres of support, describing the four different sections of the bullseye and what each of the rings can bring to your life. She then explains how to keep the rings balanced to ensure you are not leaving yourself last. Tune in today to learn what gaps you have in your support circle and how to fix them. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:32] What is ME vs. WE effort and when to bring people into your journey? ● [10:04] Jenn gives tips on how to bring a partner on board with WE effort. ● [13:53] What if you are doing this alone? The Impact of loneliness on our health. ● [17:05] The power of sharing our celebrations! ● [18:53] How do we find or make wellness friends? ● [19:51] How do you manage expectations around what support means to you? ● [26:50] Jenn explains the framework of ongoing support/spheres of support. ● [36:37] If everything you do is ME effort, consider how you can make it WE effort. KEY TAKEAWAYS: ● The critical piece is telling other people how to be supportive, what support looks like, what you need from them. The sphere of support: ● Center = you ● Paid Friends = Coach, Therapist, Mentor, Personal Trainer ● Growth Friends = Friends you can talk to about your journey, who may offer guidance. Those who encourage us to be better and do more. ● Friends for Joy - dinner and movie friends, we love them, their friends and easy, but not necessarily sharing our hopes and dreams. ● All the People We Support - kids, parents, job, your business, your staff, your clients. Giving more than you receive from the people in that ring. ● It’s a sign of strength to have paid friends. Look at the areas of your life that you want to change and that are important to you, and hire the team of support that you desire. QUOTES: “It is you. No one can do this for you. I'll have clients who say to me, oh, you know, thank you so much. Or they give me credit for these things. And the truth is, I didn't do it, you did it. You're the one getting up and working out, or choosing what you're eating or choosi
Bonus · Fri, July 14, 2023
Nutrition Nugget: Does Muscle Weigh More Than Fat?
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the weight of muscle vs. the weight of fat. This is, in fact, a myth; muscle does not weigh more than fat. A pound is a pound is a pound. The difference lies in the surface area taken up by a pound of muscle that is different from the surface area of a pound of fat. A pound of muscle is smaller than a pound of fat. Tune in to learn better ways to track your progress and how to get more accurate measurements of your results. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Planos Nutrition Website Andres Ayesta's Instagram Andres Ayesta's TikTok Andres Ayesta's Facebook Andres Ayesta's YouTube Podcast IG page The Nutrition Blueprint Podcast Atomic Habits by James Clear
Wed, July 12, 2023
A Mid-Year Self-Assessment (feat. Andres Ayesta)
The key to getting the results you want is about more than just the foods you eat! On today’s episode, Jenn has sports dietitian and the founder of Planos Nutrition, Andres Ayesta on the show. Andres shares the 4 pillars of his Nutrition Blueprint Method and how each pillar creates a successful journey to reaching your goals. He talks about the All or Nothing Disease and Self Compassion Syndrome and how to change the deeply ingrained thoughts in our brains to be more positive and proactive to achieve results. Andres shares why gratitude and compassion are so important for keeping you on track with your goals. Tune in today to learn how to move forward for the next 6 months to achieve your health goals in a long lasting way. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:53] Andres shares his story. ● [11:26] Andres walks us through the 4 pillars of Planos Nutrition. ● [16:24] The missing link between knowing what to do and actually doing it. ● [18:23] What are the “7 Whys”? ● [23:29] What is the tie between the way we talk to ourselves and the results we see? ● [25:39] Andres explains the “All or Nothing Disease.” ● [27:41] What is “Self Compassion Syndrome” (or lack thereof)? ● [30:12] Andres provides some tips and strategies to change your mindset. ● [32:31] How can gratitude lead to better decisions? ● [39:03] What guidance or suggestions does Andres have to help people reflect on the last 6 months and move forward for the second half of the year? KEY TAKEAWAYS: ● Awareness creates change. When you can step back and look at your goals and then look at the actions you are taking, you can ask yourself are your actions actually aligned with your goals or do you need to shift things in your life to better hit your goals? ● Gratitude is such a great way to shift your mindset. Instead of dwelling on what isn’t going right in your life, look at what is right in your life right now? Take a moment to note what you are grateful for today. What is a win from the past 24 hours, a win from the past week and a win from the past 3 months. An attitude of gratitude will start to reshape the way you see things in your life. ● What do you want the next 6 months to look like? Write down what you want the future version of you to look like in the next 6 months. Focus on the immediate step that you can take tomorrow, and then the next step for the next day. Learn to enjoy each of the steps along your path. QUOTES: “What many people typically struggle to understand is that from 0 to 100 there'
Bonus · Fri, July 07, 2023
Nutrition Nugget: Popsicles
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Popsicles. Popsicles are a popular choice when it comes to having a cold, sweet treat or a substitute for ice cream, but did you know that popsicles qualify as an ultra-processed food? Popsicles contain high sugar content and additives such as gums and thickeners that, studies show, can cause gastrointestinal upset. The dyes used to color popsicles have also been linked to hyperactivity in children. Jenn shares which ingredients to avoid when choosing popsicles and how reading the nutrition labels can actually help you choose the best option available to you. She also shares how you can make your own popsicles with a couple of fresh ingredients! Tune in today to learn if popsicles are really a healthier option compared to ice cream. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, July 05, 2023
What is Health?
How do you define health? And whose definition of health is dictating your choices? Learn how to become your own health advocate to achieve individualized optimal health. On today’s episode of Salad With A Side of Fries, Jenn dissects what health is and how we can take responsibility for our own health. She talks about insurance companies and medical providers define health and how decisions are made when it comes to our health. She discusses the reason insurance companies are not looking out for each person’s individual health, despite all of us taking their direction on what we do or don’t do for our health. Jenn discusses her vision of what health is and gives some tips on structuring your lifestyle to meet your health goals. She gives a life-changing tip for improving your sleep that you won’t want to miss! Tune in to learn how to reclaim your health to gain the freedom you desire. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:40] What is the first thing that comes to mind when thinking about health? ● [9:33] What is the definition of health? How do insurance companies define health?? ● [10:51] Should you trust that medical insurance and providers have our best health in mind? ● [17:22] Why do insurance companies cover medications that aren’t actually helping us get to optimal health? ● [18:37] Jenn explains why BMI is BS. ● [21:28] How do we compare diagnosis and health? ● [24:15] How does the FDA determine treatment options and is it working for the goal of individualized health? ● [30:05] Jenn talks about individual/personalized healthcare. ● [32:01] Comparing US health vs global health? ● [33:26] Jenn defines what health is to her. ● [40:34] How do we create health? ● [42:45] Is supplementation necessary for optimal health? ● [44:00] How lifestyle medicine uses body fat percentage and fasting glucose levels. ● [47:53] Jenn gives a hack on sleep. ● [50:10] Why is mental health so important? ● [52:49] How do you design health for yourself? KEY TAKEAWAYS: ● Just because an insurance company will approve of a treatment, does not mean that it is healthy or it is the best option/decision for you. Those companies are doing things to stay in business, your health is not the number one priority for them. Talk to your health care provider to determine what other options may be available to you. ● Everything in the body is connected. We are diagnosed based on the organ system that failed first. If one piece of the system is not well, everything el
Bonus · Fri, June 30, 2023
Nutrition Nugget: Strawberries
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about strawberries. June is the best time of year for strawberries, so get them while you can! Strawberries are packed full of antioxidants, studies have shown they have two to eleven times more antioxidants than other fruits. They can help with heart health, support reduced inflammation, and may reduce LDL. When buying them, remember the season, go for organic, medium sized, firm, deep red when available. Tune in for some of Jenn’s favorite ways to eat them and more great nutrient information. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 28, 2023
Diet Pills (Ozempic, Wegovy, Mounjaro) & The Real Shortcut
Ozempic, Wegovy, Mounjaro are creating a deadly standard in diet culture. Jenn is telling us the real short cut, as she sees it. Today, Jenn is discussing the trending diet pills (or really pharmaceuticals being used for weight loss) that are currently taking the market by storm: Ozempic, Wegovy, and Mounjaro. While your insurance may be covering these pills to assist with weight loss, are they the real deal? And what about Berberine which is being called “nature’s Ozempic”? Jenn walks through the expectations that people have of taking these diet pills, how they work in the body and how successful outcomes are determined. She also shares the real shortcut, as she sees it, that can create weight loss in a healthy, long lasting way. Tune in today to understand the healthier ways to achieve weight loss goals and what you are desiring. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:00] What are Ozempic, Wegovy, Mounjaro and how are they used? ● [9:42] How quickly do you notice the effect of these drugs and what side effects are there? ● [12:44] What were the original uses for these pharmaceuticals? ● [16:07] What do people experience by taking these options? ● [16:32] How do they work in the body? ● [19:35] How are successful outcomes determined? ● [21:58] Do these meds mean that you can eat what you want and stop working out? ● [23:30] What is berberine? Is it really “nature’s ozempic”? ● [25:32] What happens when people stop taking Ozempic, Wegovy, Mounjaro or other diet pills? ● [27:00] How do these feed into the toxic diet culture we already have? ● [33:18] What is the real short cut? ● [40:02] What are some supplements that may be helpful with weight loss in a way that improves health? KEY TAKEAWAYS: ● Ozempic, Wegovy, and Mounjaro reduce the rate of gastric emptying so we feel fuller longer. Decreases hunger and appetite, increases fullness which gives reduced food consumption and weight loss. This could impact the nutrients that someone is actually getting creating a potential for malnutrition and a loss of muscle more than a loss of fat. ● BMI is not an indication of health or health outcomes. Those are better assessed by looking at body completion, how much of our body is fat, lean muscle, water, organs, etc. 5 Lifestyle Medicine Aspects: ● Fitness (movement daily) ● Nutrition (low glycemic impact foods and some supplementation) ● Measuring body fat percentage (focus on change rather than the number) and Fasting glucose (ask dr. to do a fas
Bonus · Fri, June 23, 2023
Nutrition Nugget: Grapes
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about grapes. Grapes are a great option as a snack because they have excellent nutrients and are less likely to spike blood sugar…even if your diabetic friend said grapes have too much sugar. Red, black, or purple grapes are high in antioxidants and are great for people with endometriosis. Tune in to hear one of Jenn’s favorite snack ideas with grapes to keep you satisfied all summer long! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 21, 2023
How to Naturally Balance Your Hormones? (feat. Leah Brueggemann)
Although it is common, it is not natural for your period to be painful and a miserable experience! Today Jenn is joined by functional nutrition practitioner Leah Brueggemann who specializes in balancing hormones. Leah walks us through the four different phases of a woman’s cycle, including what your energy may be like in each phase, the ways to eat and move your body, and what signs to look for if your cycle is out of sync. Leah discusses the impact that birth control has on your cycle, and what approach to take while going through perimenopause. Tune in today for some valuable information around your cycle health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:28] Leah shares her story and what made her get into the health field. ● [13:06] Can birth control balance your hormones? ● [14:40] The Menses Phase. ● [19:10] The Follicular Phase. ● [21:20] The Ovulatory Phase. ● [24:57] The Luteal Phase. ● [28:40] When should you have progesterone tested? ● [33:45] What lifestyle things should we do to align with the phases? ● [38:27] How does birth control manipulate the phases? ● [40:38] How to approach the perimenopause/menopause phase of life. ● [44:30] What minerals should we add to our diet to support hormone health? KEY TAKEAWAYS: ● Your cycle is continually going, there are 4 different phases that affect each week of the month. Understanding the phases helps you to understand your energy, mood, nutrition, and how you can fuel your body to set the building blocks up for optimal hormonal regulation. ● Calcium, magnesium, sodium and potassium are the 4 main minerals that are our building blocks. 78% of women are deficient in the US in magnesium. Add potassium through your diet before adding supplements. Always talk with your doctor before adding in supplements. ● Changing your lifestyle habits, managing stress, getting enough sleep, moving your body, are the best places to start with managing your hormones, as well as partnering with a functional medicine doctor. When getting blood testing, you may be told everything looks normal, but you want everything to look optimal, which a functional medicine doctor can help with. QUOTES: “Women's health is human health, across the board. Full stop." - Jenn Trepeck “Nobody was talking about this, they just tried to put me on a progesterone cream or whatever it was. So that's why I just threw everything out the window. I was like, this isn't working and I started just eating for nourishment.” - Leah Brueggemann “B
Bonus · Fri, June 16, 2023
Nutrition Nugget: Cottage Cheese
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cottage cheese. Cottage cheese is all the hype right now, especially since the cottage cheese diet went viral, but is it the answer to weight loss? Jenn breaks down the nutrition facts for cottage cheese and discusses the pros and cons of adding it to your diet. With 14g of protein per serving, it can be your secret ingredient to getting more protein into your diet, however make sure to add in veggies, fruit or quality fat to create a full snack or meal. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 14, 2023
Is Perfectionism Hiding Your Pain? (feat. Dr. Margaret Rutherford)
Could your perfectionism actually be a sign of depression? Today, Jenn is talking with Dr. Margaret Rutherford, a clinical psychologist with thirty years of experience, who is also an author, TedX speaker, and podcast host. Dr. Rutherford discusses the two types of perfectionism, and how one version of it is maladaptive and is actually harming us. She describes what socially determined perfectionism is, and gives some helpful tips about identifying it and tools to work through challenging the behaviors. Tune in to find out if perfectionism might actually be hiding your pain. This episode may contain topics that are triggering such as abuse and suicide. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:10] Was Dr. Margaret Rutherford always interested in the psychology space? ● [7:50] Did Dr. Margaret Rutherford struggle with eating in her younger years? ● [11:00] How did she come to find the overlap of perfectionism and depression? ● [14:46] Where is the line between a coping or survival strategy vs. behaviors that are maladaptive and hurt us? ● [20:34] What is socially determined perfectionism? ● [26:44] If we don’t identify with this conversation, how can we support others who may? ● [30:39] How do vulnerabilities translate into flaws? ● [31:46] How do we help people walk through healing? What are Dr. Margaret Rutherford’s 5 stages of healing? ● [37:37] How do you start to challenge your behaviors? ● [38:55] How does Dr. Rutherford help patients find true self compassion? ● [41:03] Why is “breaking the silence” so important? KEY TAKEAWAYS: ● How we hide perfectionism depression: we don’t allow the experience of negative emotions. It's almost like dissociating, like it's there, but we don’t feel it. There is also the fear of being exposed. The shame invades our self worth. Vulnerability translates into flaws. ● Even if you have moved past or healed past toxic behaviors, it is still possible to struggle with toxic thinking. For example, if you’ve struggled with an eating disorder in the past but no longer have those behaviors, you may still struggle with the thoughts that come with eating disordered thinking. ● Many times, the effort to control the uncontrollable often shows up in our food as perfectionism. ● Not all perfectionism is destructive, but destructive or maladaptive perfectionism is. Maladaptive perfectionism can lead to increased risk of suicidality and it can be easy to hide. QUOTES: “But the trauma timeline is very helpful for people beca
Bonus · Fri, June 09, 2023
Nutrition Nugget: Orange Juice
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about orange juice. Is it really the best option to get Vitamin C? While Vitamin C is a powerful nutrient that has many health benefits, orange juice is not the best way to get it. Eating a cup full of fruit or vegetables will get you way more nutrients than a glass of OJ. If you really want orange juice in your life, tune in to hear some great lower sugar ways to add it in for you and your family. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 07, 2023
Building a Balanced Plate
If you’ve ever said, “oh, I can’t have that” or “if being healthy means giving up (fill in the blank), I’m out,” this episode is for you! Eating a balanced diet is more than eating this, not that; it’s how we think about food and how we build the plate. On today’s episode, Jenn is giving her best tips on how to build your plate for breakfast, lunch, dinner and snacks. She gives some insightful advice around creating quality meals and how to manage the way you eat your favorite, more indulgent foods. If you’ve never heard of food stacking or are feeling frustrated by eliminating food groups, this episode is for you! Tune in for some tangible tips on eating to nourish your body and feel the best you’ve ever felt! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:01] Tips on building a balanced breakfast. ● [7:47] Building a delicious yogurt bowl that will keep you satisfied for 3-4 hours. ● [12:36] How to build a well rounded bowl of oatmeal. ● [13:29] The low-down on toast and how to build a meal around the toast. ● [18:28] How to create a delicious breakfast salad. ● [20:11] What are good on the go breakfast options? ● [24:50] Some delicious snack tips when craving bread, crunch or sweets. ● [32:54] What is food stacking? ● [34:45] How to ‘food-stack’ when eating out at a restaurant. ● [37:23] Utilizing “quick” food items for meals. ● [40:48] Making plain veggies taste good. ● [41:08] How to eat healthy meals that could otherwise be seen as “junk food” - pasta, pizza, burgers, etc. ● [47:48] Key takeaways of building plates for your main meals. ● [48:39] Tips for getting more veggies. KEY TAKEAWAYS: ● If you have 1-3 oz of protein, it's going to sustain a woman for an hour or two. If you’re having 4-6 oz of protein it's going to sustain that person for about 4 hours. When making a meal, notice how much protein you are having and how long it’ll last you. Build the plate to last for your next meal. ● Eat your proteins, veggies, fiber first before you add in any of the extra stuff like rice or noodles. This allows the proteins, veggies and fiber to digest first which can help balance your blood sugar and limit fat storage. ● Here are the amounts of foods you should have each day: 8-12 servings of vegetables, 1-2 servings of fruits, protein each time that you eat, and then quality fat 2-4 times per day. Focus on variety. Plan your meals around your vegetables, not the protein. QUOTES: “Our focus should be getting the protein, quality fat, and fi
Bonus · Fri, June 02, 2023
Nutrition Nugget: Genes and Epigenetics
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Genes and Epigenetics. While genes are the DNA responsible for our human structure and can have an impact on our weight, cravings, addiction habits and more, there is a way to impact them for the better. Introducing epigenetics. Our epigenetics allow us to understand how our behaviors and environment can affect the ways our genes express themselves. Tune in to learn how you can’t change your genes, but how your lifestyle can impact them. You are not doomed, your health is in your hands, so take back control! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 31, 2023
The Two-Hundredth (feat. YOU)
Can you believe this is the 200th episode? It’s all about YOU and your favorites! For new listeners, hear what’s possible for you when you tune in each week. Cheers to 200 Salad With A Side of Fries Episodes! To celebrate, Jenn wanted to feature YOU! In this episode you will hear from other listeners who share their stories, their feedback, their experiences and takeaways from past episodes. You are the reason that Jenn shows up each week, she believes in you and is inspired by you and feels so humbled for the community that has been created from this podcast. Listen in for voicemails from other Salad With a Side of Fries fans. Happy listening and THANK YOU to everyone who called-in. If you’re now inspired to leave a voicemail of your own, it’s not too late! Call 929-262-0887. Salad with a Side of Fries will feature you soon too. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. OUTLINE FOR THE EPISODE: [5:34] Angie from South Tennessee It’s ok to cheat, and you won’t always be perfect! Appreciated a 1:1 call with Jenn to help with nutrition and health advice. [7:07] Billy from Chicago Jenn does a great job breaking down how we can eat the foods we love while living a healthy lifestyle. [7:27] Chloe from Florida She has learned to eyeball portion sizes so she doesn't feel like she has to weigh or measure everything she eats. [7:38] Cristin Jenn is dynamic and positive! She’s had a mind shift in regards to progress of health (how she feels, energy level, overall mood). [8:25] Cyndi from Indiana Nutrition Nugget - I am vs. I have EP 181 - Human Design and Your Health [9:27] Deanna from Colorado All the episodes are fantastic and she learns something new every time she listens. Wonderful to listen to during COVID. Past program participant and now working with Jenn as another health coach on Jenn’s team! [10:27] Debbie from Michigan Podcast Member (To join Debbie & others go to https://glow.fm/saladwithasideoffries/) “Protein and fiber at every meal makes losing fat no big deal!” Lover of Nutrition Nuggets and Member Recipes! EP 195 - Meditation for Stress [11:0
Bonus · Fri, May 26, 2023
Nutrition Nugget: Asparagus
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about asparagus. Asparagus is a fairly inexpensive vegetable that is full of fiber, vitamins, antioxidants, and minerals. There are different varieties of asparagus which are great to grill or roast and go well on a salad, mixed in with eggs, or in a stir fry. Asparagus is easy to overcook, so Jenn shares how she prepares her asparagus. Jenn also discusses why asparagus pee can be so fragrant to some people and not to others. Tune in to learn different ways you can add asparagus to your plate! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 24, 2023
LIIT Over HIIT (feat. Jaime Brenkus)
To live longer, look younger and feel better you can skip the long, high intensity workouts and do this instead! Today Jenn has Fitness Pioneer, TV Show Producer and Author, Jaime Brenkus on the show. Jaime talks about his beliefs surrounding health and fitness, especially with the boomer generation. He discusses the importance of LIIT (low intensity interval training) and how even his 8 minute workouts can help people improve their health and wellness in the long run. He shares his philosophy about efficient, effective fitness, “eating lean, green, and clean” as well as the affirmations and mindset shifts he carries with him daily. Tune in to learn the most healthy ways to move and eat as you age. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:16] Jaime tells us his story of creating his 8 minute videos and his background. ● [11:02] Why is Jaime not a fan of the P90X approach? ● [14:01] Consistency vs. intensity, how to use a daily ritual. ● [16:00] HIIT vs. LIIT ● [19:18] Jaime shares his formula for his LIIT exercises. ● [22:43] How can people ensure that movement is fast and effective vs. fast and dangerous? ● [28:34] How does Jaime recommend focusing on health as we age? ● [33:09] What are a couple of Jaime’s affirmations for mindset shifts? ● [38:18] One takeaway Jaime shares for the boomers and the 20-30 year olds. KEY TAKEAWAYS: ● People don't die of old age, they die of inactivity. Exercise is accumulated over time, so one 60 minute workout isn’t a must-do, instead do a few 10 minute workouts or periods of movement a day. ● Instead of Diet, think EDIT - what can you add more of to your life in order to improve your health. More vegetables, more oil, more exercise, more water, etc. ● This isn’t a short term journey. Doing a 6 week program and then go back to old habits doesn’t get you anywhere. Instead focus on healthy habits on a consistently healthy basis. If you have a treat or a meal that you feel bad about, don’t sabotage your whole day/week, instead pick back up on the next meal. ● Finding the motivation or the time in your busy day for a thirty minute HIIT workout can be challenging, especially as we age. The truth is, HIIT workouts aren’t realistic for everyone’s lifestyle or long term health. LIIT workouts are shorter and more applicable to everyday life, whether you’re in your twenties or sixties! QUOTES: “You gotta look at fitness as a lifestyle instead of a destination point.” - Jaime Brenkus “It's not about willpower, I don’t have any more
Bonus · Fri, May 19, 2023
Nutrition Nugget: Chickpeas
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about chickpeas. Chickpeas are packed with protein, fiber, vitamins, and minerals and are a great option to have on hand. They are excellent for brain health, iron deficiency, and colon health! Pair chickpeas with quinoa to create a complete protein, and as a great base for a variety of meals. Chickpeas are also a nutritious option on salads, in soups, roasted for a crunchy snack, and as a hummus. But you might need to be careful with how much you have! Plus, if your digestive system is sensitive to beans, you can also soak dried beans before eating! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 17, 2023
How to Identify & Recover from Adrenal Fatigue (feat. Taylor Wessel)
You may have adrenal fatigue and not even know it! Here’s how to find out if you are and what you can do about it so you can wake up feeling rested, have energy without relying on coffee and no longer crash in the afternoon. Today Jenn has Taylor Wessel on the podcast. Taylor is a nutritionist and coach that focuses on adrenal fatigue. She walks through what adrenal fatigue is, and some of the signs and symptoms of adrenal fatigue. She discusses the best testing options on the market and dives into adaptogens and the best ways to heal adrenal fatigue. Taylor gives helpful advice on the baby steps to take and how to really tune into your body to connect and find health. Tune in today to learn more about adrenal fatigue and how to find balance in your wellness. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:51] Taylor shares her story about adrenal fatigue and hypothyroidism. ● [12:05] How did Taylor come into the nutrition field? ● [14:25] What is adrenal fatigue and what symptoms might you see if you are experiencing adrenal fatigue? ● [19:25] What does the energy pattern look like when struggling with adrenal fatigue? ● [22:48] How do people know it's actually adrenal fatigue vs. just being tired? What types of testing is available? ● [26:27] Is Dutch testing a good option to test for adrenal fatigue? ● [27:34] What causes adrenal fatigue? ● [36:10] Where should people start with healing adrenal fatigue? ● [46:32] What adaptogens are the best options? ● [48:53] Any words of caution for people realizing they have adrenal fatigue? KEY TAKEAWAYS: ● Adrenal fatigue is when your adrenals are over-processing too much stress, they can’t keep up, and they get tired. ● Blood work is a snapshot for a single period of time, whereas a saliva test takes snapshots of different points in time. ● Having something, especially with protein, 20g-30g of protein within 60-90 minutes of rising, tells your system that you're safe by balancing your blood sugar levels. This is key to keeping your blood sugar levels even throughout the day and helps with mood swings, feeling hangry, late-night snacking, and sleeping more at night. etc. QUOTES: “Stress can be coming from mental, physical, emotional, it can be environmental toxins, are you exposed to mold, do you have mold in your apartment, condo, or your home, what type of foods are you eating, are you eating a lot of pesticides, herbicides, fungicides, what type of water are you drinking, are you being exposed to chlorine and fluoride which w
Bonus · Fri, May 12, 2023
Nutrition Nugget: Ultra-Processed Food
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about ultra-processed food. The statistics show that 57% of adults' diets come from ultra-processed foods, and 67% of children’s daily calories come from empty calories. To identify ultra-processed foods, they are typically wrapped in plastic and contain at least one ingredient you don’t usually find in a kitchen, like emulsifiers and additives. Although there are some benefits to ultra-processed foods, such as being less expensive and more economically accessible, it’s essential to weigh the options to make the right choice for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Ultra-Processed People by Chris van Tulleken Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 10, 2023
A Grocery Store Run with Your Health Coach
Here’s how to read the nutrition labels to know if what you’re buying is truly healthy. And for the items you’ll buy anyway, how to build a meal around them so your health (and weight loss) doesn’t suffer. When you go grocery shopping, do you actually read the nutrition labels, or do you just grab whatever looks “healthy” and call it a day? Today Jenn is taking us through Whole Foods together to review various products and evaluate which items are the best options. She provides in-depth information about breakfast foods, pasta, snacks, items in the frozen isles, and snacks. Many things in the store are packaged and marketed as healthy options, but upon looking more at the nutrition facts, it’s clear that they are not quite what they market themselves to be. Jenn gives helpful information in this episode and great insight into how to read labels. Tune in today to learn if the items that frequent your shopping cart are really the best options. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [09:30] Jenn compares orange juice options. ● [11:25] There are so many yogurt options, how can you tell the difference between all the different brands? ● [19:31] Are there cereal options that are both healthy and tasty? ● [24:32] Are kid snack bars actually a healthy option? ● [27:07] What to look for and what to avoid when choosing between peanut butters. ● [28:54] Comparing nutrition labels of different granola. ● [32:04] Is there such a thing as healthy pasta? ● [37:22] Comparing ingredients in frozen veggie burgers. ● [39:10] What are the best-frozen pizza options? ● [42:00] What snacks should you consider when grocery shopping? ● [50:02] Are alternative chips a healthy option? KEY TAKEAWAYS: ● 7 oz of protein = 1 oz of animal meat. ● Everybody has to weigh the balance between the nutrition facts and label, as well as the ingredients. Nothing is a NO; it's all about how. How can you have it and create a better, balanced plate? ● Balance your priorities between understanding the ingredients and then where that brings you when you eat a serving or part of a serving. QUOTES: “Stop drinking juice and eat your fruit. We want to chew and swallow our food; it is better for our body.” - Jenn Trepeck “The things that we think are going to be the meal turn out to not be the meal. We have to combine some things here to get these choices to where we want to be.” - Jenn Trepeck “So an interesting thing I learned: people with diabetes, oftentimes what happens is that s
Bonus · Fri, May 05, 2023
Nutrition Nugget: Progress
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about progress. We often want to see immediate improvement in numbers, and those numbers either make or break our mood. Instead of focusing on all the things that you “should have done” to change the numbers to something you wanted to see, say the motto: “I may not be where I want to be, but I’m sure as hell not where I was.” This can be your new mantra as you focus on all the great things you are doing for your health and how you are moving your health forward. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 03, 2023
A Look Into Food Systems & Sustainability (feat. Rachael Brown)
The food on your plate impacts not only your own health but that of the planet! The good news is, there’s lots we can do! Today Jenn is joined by Rachael Brown, a plant-based nutrition expert and author of For Fork’s Sake . Rachael talks about the food system in the United States and the impact of animal products on the environment and our bodies. She discusses the antibiotics put into meat, how they get into our bodies, and the adverse effects they can have on our health. Rachael gives some great tips on transitioning to a more plant-based eating method in simple steps. She also provides excellent resources to learn more about the topic! Tune in today to learn how transitioning to a plant-based diet can improve your health and the planet. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [04:51] How did Rachel get started in health and food sustainability? ● [08:48] Rachel provides a summary of The China Study . ● [10:35] How does our food system work in the US? ● [13:38] How does our farming affect the nutrients in our soil and our food? ● [15:27] How do the antibiotics injected into our meat affect our health? ● [18:35] Is animal protein the best protein for us? ● [23:30] Can a single household impact the food system? ● [27:28] What are some simple ways to transition from animal products to plant-based foods? ● [30:07] Why is it essential to reduce animal products in our diets? ● [34:27] What are some trustworthy resources? KEY TAKEAWAYS: ● More land is used to grow feed for animals than for people. If the grain fed to livestock in the US alone were provided to people, 840 million additional people could be fed. ● There are 5-7 leading conglomerates running the food system in the world and two main chicken companies controlling all the chicken in the US. This is affecting food all around the world. ● Choose 2-3 meals to start with and look for plant-based options that can be really inexpensive and made with things you have at home. Our taste buds change after two weeks - so stick with it, and you’ll find that you enjoy and crave the natural food rather than processed food. QUOTES: “You can add animal protein, and there's a certain point where you can turn on cancer growth, and if you take that animal protein away, you can stop that cancer growth.” - Rachael Brown “We don’t need the meat; if you want the meat, that's a different thing. If you can find it from a clean source, somewhere that's not putting antibiotics into their meat but arguably th
Bonus · Fri, April 28, 2023
Nutrition Nugget: Salad Dressing
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about salad dressing. If your goal is to lose weight, is salad dressing the first thing that should be removed from your diet? Are there ways to make store-bought salad dressings healthier? Jenn gives the inside scoop on what ingredients to avoid, how to read the labels, and some ideas for making homemade dressing. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, April 26, 2023
Meditation for Stress
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. This week Jenn is talking about meditation and the benefits of meditation for stress. Jenn talks about the different styles of meditation and how it can look different for everybody. She talks about how meditation can be a great way to start or refresh your day, especially in a moment of stress. Jenn discusses meditation's impact on our brainwaves and how body scans can even help with cravings. Jenn also shares how meditation has changed her own life. Tune in today for powerful tips if you are a beginner or some mind shifts if you’ve been meditating for a while. IN THIS EPISODE: ● [5:30] What we think meditation is vs. what it actually looks like ● [7:14] What is the definition of meditation? ● [10:42] How to meditate with a mantra. ● [12:36] How do you let the thought go? ● [15:22] Which types of meditation are the most approachable for beginners? ● [23:40] When is the best time to meditate? Is there a right or wrong way to meditate? ● [32:09] How can we use meditation for stress? ● [39:30] How can we reframe stress? ● [40:43] How do stress and meditation affect our brainwaves? ● [44:02] A body scan can help with cravings and more benefits for the body from meditation. ● [47:00] Fun facts about meditation. ● [51:58] How meditation has changed Jenn’s life? KEY TAKEAWAYS: ● Meditation is the mind changing the body. Breathing is the most direct path to reducing stress; breathing bridges the conscious and the subconscious. ● You can progress beyond the meditation you listen to; at a certain point, you may need to switch up who you listen to or change your meditation style if you notice one type is no longer working for you. ● Deep breathing signals to the mind and body that the stress has passed and it can relax. QUOTES: “Letting this thought go, or the things that show up go. It's not about not thinking; it's about having the thought and just going, ‘Oh - that's a thought, that's a thought’, it's like this third-party observer of the mind.” - Jenn Trepeck “It's the nature of the mind. We’re not going to stop our minds from creating the stories. It is what the mind does, so it's really just taking a moment to recognize that most of our thoughts are not facts and most of the things that we’re ruminating on or continuing to repeat to ourselves are actually made up.” - Jenn Trepeck “Mindfulness or meditation influences two stress pathways in the brain. It alters our brain structure and activity in regions that are regulating a
Bonus · Fri, April 21, 2023
Nutrition Nugget: Couscous
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about couscous. Some benefits of couscous are that it is rich in selenium, a decent plant-based protein option, and is easy to cook! It takes on whatever flavor you cook it in, which can make it very adaptable for the meal you are making. However, the carb count is significant, which may spike your blood sugar. Jenn feels there are better options on the market that are more well-rounded, but this doesn’t mean you have to eliminate it entirely. It can be a great option to switch up your routine or get you started on moving towards more whole foods. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, April 19, 2023
Emotional Fitness (feat. David Greenwalt)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today, Jenn is joined by David Greenwalt, creator of the Leanness Lifestyle University. He has been coaching people on weight management for over 20 years and has a science-based approach to helping people get lasting effects. David shares his program's pillars: nutrition, exercise, and emotional fitness. He deep dives into what Emotional Fitness is and why it is necessary for a permanent lifestyle change. Tune in today to learn how to set your WHYpower to achieve your wellness goals. IN THIS EPISODE: ● [4:30] How did David get started in health and fitness? ● [10:13] Why are quick answers around health and fitness doing people a disservice? ● [14:56] David explains the nutrition pillar of long-term health and weight management. ● [19:02] David discusses the exercise pillar of long-term health and weight management. ● [22:43] What is Emotional Fitness? ● [33:02] How does someone start building the muscle of Emotional Fitness? ● [43:40] What impact does compassion have on Emotional Fitness? ● [48:34] What is WHYpower, and why is it better than willpower? KEY TAKEAWAYS: ● 60%-90% of what we eat in the United States is ultra-processed. Focus on just 1% daily, make a simple swap in your diet, and then keep building from there. You don’t have to do a complete 180 with your eating; taking baby steps and reducing the ultra-processed food in your diet will lead you to better health. ● Focus on what you want, not what you fear or don’t want. Practice gratitude exercises to focus on the positivity in your life. Accept what we cannot change, have the courage to change what we can, and always seek wisdom to know the difference. ● Emotional fitness is what keeps the food and exercise pillars going. It is also about feeling authentically good more often, increasing emotional resilience, making better decisions in moments of stress, and having improved self-awareness. ● Why Power: Doing what needs to be done, when it needs to be done, whether you feel like it or not. If you have a strong enough WHY you will show up for yourself. Understand your goals and understand why it is so personally important to you, then you will stick with it. QUOTES: “My real food adaptation is this: it is whole, minimally processed, edible parts of plant and animal where/if anything has been added to it, it is whole or minimally processed ingredients commonly found in kitchens.” - David Greenwalt “Anything that's pure cardio, you're not going to keep the muscle. The only way you are going to kee
Bonus · Fri, April 14, 2023
*Encore* Nutrition Nugget: Spicy Food
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn is releasing the Nutrition Nugget from the Salad With A Side Of Fries March Madness tournament winning episode! Today’s encore Nutrition Nugget is about spicy foods and capsaicin. There are many claims about how spicy foods improve your metabolism and help you eat less. Jenn discusses the different studies and tests that have been done on capsaicin (a form of spice), which may slow the growth of and destroy cancer cells, increase endorphins, help with stress and low mood, and even improve digestion. Overall, the benefits are relatively mild from the studies she has seen, but it’s definitely worth giving a try and looking to see how it works for yourself! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Jenn's Capsaicin Supplement for US Listeners Jenn's Capsaicin Supplement for Global Listeners
Wed, April 12, 2023
*Encore* What is Clean Eating?
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. It’s March Madness time again on Salad With A Side Of Fries! This week, Jenn is releasing the winning episode from the Salad With A Side Of Fries March Madness tournament! In today’s encore episode, Jenn discusses clean eating. She talks about her pet peeves around what clean eating has become and how it has gotten away from its guiding principles. Jenn talks about the confusion that clean eating has led to, from conversations with others to how food is packaged and advertised. Jenn then transitions into what clean eating means to her and how we want the importance to be focused on how each individual feels, avoiding allergens, and eating closer to nature. Tune in today to learn more about how clean eating is an individualized way of eating and how to implement it into your life. IN THIS EPISODE: ● [5:53] Jenn’s pet peeves around “clean eating.” ● [14:50] Myths around clean eating. ● [17:53] What are Jenn’s thoughts around Whole 30? ● [19:27] What are you actually supposed to eat? ● [22:05] What is the risk when focusing on “clean eating”? ● [28:10] What was clean eating designed to mean? ● [30:50] Adjusting clean eating around allergens. ● [36:35] What is C.R.A.P.? ● [40:13] How to look at and think about packaged ingredients. ● [41:24] Guiding principles to eating well for your body. ● [43:22] What is non-food eating? ● [44:30] How do we manage to reduce sugar? KEY TAKEAWAYS: ● Everyone’s definition of “clean eating” is different. It’s ok that different people think about clean eating differently - it’s what is “clean” for them. Get curious about what other people mean by clean eating. ● Clean eating is finding the balance of things that make us feel our best and a diet that can be sustained. Be willing to eat at restaurants and be flexible, make sure that we aren’t so focused on a way of eating that it becomes unhealthy and unsustainable. ● The original premise of clean eating was about getting more foods on our plates that are wholesome, nutritious, and closer to the source (minimally processed)—eating the rainbow, adding more veggies, etc. QUOTES: "Something might be labeled clean but that doesn't inherently mean it's healthful.” - Jenn Trepeck “My approach with clients is to figure out a plan where the tracks won’t break in 30 days.” - Jenn Trepeck “If the tracks broke and we feel like we failed, it's not us, it's the track. This plan is what didn't allow for life, and therefore it's not the plan for life.” - Jenn
Bonus · Fri, April 07, 2023
Nutrition Nugget: Pea Protein
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Pea Protein. Pea Protein is often used for those who are eating a plant-based diet or looking to avoid common allergens. While it has some benefits, it is a packaged and processed food with things to look out for. Pea Protein Isolate is the best option for getting protein. If your goal is weight gain, go for pea protein concentrate. When choosing your pea protein, read the labels and look for known carcinogens and heavy metals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, April 05, 2023
The Root Cause Approach to Weight (feat. Dr. Jessie Hehmeyer)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today Jenn is talking to functional medicine doctor, Dr. Jessie Hehmeyer. Dr. Hehmeyer discusses what a natural medicine doctor is, how to integrate natural medicine when working with a western medicine doctor, and her five essentials to weight loss. She offers insightful information about the different aspects of health and explains how everything in the body is interconnected, from our skin to our digestive system to our moods. Dr. Hehmeyer takes us on a beautiful journey to visualize our future selves five years from now as a tool for addressing the root cause of weight gain. Tune in today to learn how to crack the code for your health. IN THIS EPISODE: ● [5:10] What prompted Jessie to enter the fitness, health, and the functional medicine field? ● [8:12] How does Jessie define natural medicine/functional medicine? ● [11:36] What is natural medicine? ● [14:05] How do you talk with your western medicine doc if you want to do more natural medicine? ● [20:54] What are the five essentials of weight loss? ● [26:57] Jessie takes us on a journey five years from now about our future selves. ● [33:20] How can someone find a functional health doc to help them, and what lab/blood tests should a person request? ● [37:25] What common things does Jessie see that people tend to ignore? ● [38:50] Advice for someone who feels like they can't crack the code to their own weight. KEY TAKEAWAYS: ● All systems are connected. Your skin, digestive system, mood, and insulin are all connected, and a natural medicine doctor can take an approach that acknowledges our bodies' interconnectivity and identify the root cause of health issues. ● You are always saying NO to something. Be intentional with choosing your “No’s.” Saying Yes to the overindulgence is saying no to the outcomes you're committed to and the future you intend for yourself. ● Bodies are different. What one body needs is different from what another body needs. Not everyone is the same, so not all weight loss strategies will work for everyone. QUOTES: “You're not just what you eat, you're what you don’t excrete.” - Dr. Jessica Hehmeyer “Cultivating the ability to be kind and honest is number one on anyone’s journey to master weight.” - Dr. Jessica Hehmeyer “You really want to get present to what this is really about to you. Cause I promise, if it were about the scale, you’d already have it handled. Yes, you want the scale to be a certain number, yes you want to wear those jeans, yes you want to feel great whe
Bonus · Fri, March 31, 2023
Nutrition Nugget: Subtle Saboteurs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Subtle Saboteurs. Subtle Saboteurs are the little things that have the potential to derail us from our goals. Whether it comes from family, friends, food, or ourselves, we must watch out for these sneaky little habits that are easy to overlook. To avoid getting stuck in a sabotaging circumstance, consider how you will handle the situation, make a plan, and visualize yourself doing the behavior. Focus on consistency and moving forward instead of beating yourself up when saboteurs happen. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 29, 2023
Wellness Overwhelm? Start Here!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. This week Jenn is on a mission to remove the overwhelm that many people experience while on a wellness journey. She walks through the foundational pieces of health, shares tips and tricks to get started, how to put blinders on when it comes to all the fad diets out there, and how to build momentum. If you are just starting your wellness journey or always find yourself “falling off the wagon,” this episode is a must-listen! Tune in to learn the best approach to a healthy, long-term way of life! IN THIS EPISODE: ● [7:12] What creates overwhelm with wellness & weight loss? ● [9:20] How do we start building a wellness journey? ● [12:53] The best breakfast options to create success. ● [14:43] How does blood sugar impact weight gain/loss? ● [17:03] What is the food frequency, and how should we build our meals and snacks? ● [20:43] What is the best way to track our progress, and what should we track (food, water, etc.)? ● [23:23] How often should you weigh in? What else should you look at instead of the number on the scale? ● [26:52] How can you create accountability? ● [33:05] What’s the best way to start with exercise and movement? ● [40:15] Jenn highlights some of the challenges that pop up for many people. ● [47:50] How do we adjust our mindset for long-term success? KEY TAKEAWAYS: ● Find one thing you’d like to improve and start with that. Take the small steps and then build week to week. Starting small leads to consistency, which then leads to long-term results. ● We store fat when our blood sugar is too high or too low. Keeping the blood sugar in the middle zone is when we aren’t storing fat. When we consistently keep blood sugar in that middle zone, our body will release the fat stores it has been holding on to because it realizes we don’t need them. ● The right form of exercise is whatever is right for you. The right time of day for exercise is whatever is right for you. QUOTES: “We have to look at what's happening, look at what our priorities are, how are we feeling now, how do we want to feel, and then think about how to get there. One of the things that I also want everybody to know is that sometimes the more symptoms we have, the more things that are bothering us, the simpler the solution.” - Jenn Trepeck “Protein and fiber at every meal makes removing fat no big deal.” - Jenn Trepeck “We’re looking for consistency because it's not one day that gets us to where we want to be. We got here over time, we’re not going to get to t
Bonus · Fri, March 24, 2023
Nutrition Nugget: Seaweed
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Little Mermaids' greens, seaweed! Studies show that seaweed has excellent nutrients that help maintain healthy thyroid levels, reduce blood pressure, improve cardiovascular health, and have blood sugar-balancing benefits. There are various ways to take in seaweed, from snacking on dried or freeze-dried algae, adding it to a dressing, sprinkling it on a side dish and more. Avoid any seaweed with seed oils or added sugars. Wondering how to find a seaweed you like? Listen now! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 22, 2023
A Functional Approach to Headaches & Migraines (feat. Dr. Meg Mill)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today, Jenn is joined by Dr. Meg Mill, a functional medicine practitioner focusing on headaches and migraines. Dr. Mill walks through what a functional medicine practitioner is and how they take a whole-body approach when diagnosing. Dr. Mill compares conventional medicine and functional medicine approaches to how doctors will handle headaches and approach curing them. She discusses the impact of over-the-counter headache medicine on the gut and things people can implement in their daily lives to reduce the likelihood of headaches. From small behaviors to certain foods, there’s a lot you can do to influence the frequency and severity of headaches. Tune in today to learn how to get rid of headaches once and for all! IN THIS EPISODE: ● [3:45] What is Meg’s Head Strong Program? ● [6:17] How did Meg get started with functional medicine and her focus on headaches? ● [11:25] What is the conventional medicine approach to headaches/migraines? ● [13:50] How do over-the-counter medications affect the lining of the gut? ● [20:34] Meg digs into the foods that can impact migraines. ● [22:49] How do food sensitivities impact head pain? ● [25:18] Hormones are a common issue with women’s headaches. ● [27:20] How does the weather impact migraines? ● [28:28] What does Meg recommend as things we can do to try and prevent headaches? ● [32:06] What are the most common food sensitivities related to headaches? ● [34:34] What is the best way to find a functional medicine practitioner to treat headaches? ● [35:32] How can someone talk to a conventional doctor about using more natural treatments? KEY TAKEAWAYS: ● If you get a headache, what have you eaten in the last 48 hours? You could have eaten something yesterday that is impacting your body today. ● Even if you do an elimination diet, the goal is to do it temporarily and then add foods back into your diet. ● Many of our health issues tie into other areas of our bodies. Where a conventional practitioner might send you to a neurologist, a GI doc, and other specialists, a functional practitioner will look at the whole body and see how everything ties together to get to the root cause. QUOTES: “Stress can increase different hormones that can increase different pain sensitivities; I like to call it the ‘chain of pain’ because we see all these different things that are actually affecting pain. And stress is a big one because you have stress, and that can increase different hormones.” - Dr. Meg Mill “If you’ve
Bonus · Fri, March 17, 2023
Nutrition Nugget: NSDR for Motivation
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NSDR for Motivation. One of the best ways to increase motivation is to increase dopamine. How do we increase dopamine? Sleep! However most of us don’t get a chance to take a nap during the day when we could use the boost to our motivation. NSDR (Non Sleep Deep Rest) is a quick 10 minute exercise using breathing and visualization that helps increase dopamine, reduce fatigue, improve your mood, and support neuroplasticity while slowing down the heart rate and focusing the mind. Tune in while Jenn walks you through a quick NSDR practice. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 15, 2023
ChatGPT’s (A.I.) nutrition Advice: Should Artificial Intelligence Be Your Coach
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. ChatGPT is getting quite popular, so Jenn wanted to ask it some health and nutrition questions and gave it commands such as “write a healthy menu” to see how its advice compares to her own as a health coach. The information ChatGPT came back with was reasonably decent; however, it is very generalized and doesn’t consider bio-individuality. The advice from artificial intelligence also doesn't support the user in taking action on following its advice. Tune in to learn if you should turn to ChatGPT for health advice. IN THIS EPISODE: ● [01:23] What is ChatGPT? ● [05:53] Question 1: What is the best nutrition advice? ● [11:34] Question 2: How do I lose weight? ● [16:39] Question 3: How do I get 6-pack abs? ● [22:54] Jenn’s feelings about generalized questions of ChatGPT. ● [27:58] Question 4: Write me a healthy menu for one week. ● [34:50] Question 5: What’s a healthy option when I want something sweet? ● [37:18] Question 6: What’s the healthiest salad you can have? ● [40:00] All in - what are Jenn’s final thoughts? ● [41:58] Question 7: What are the limits on the nutrition advice you give? KEY TAKEAWAYS: ● ChatGPT doesn’t give the “how” to do these things. It just gives the facts for the general person but leaves little for someone to take action on. ● There is no bio-individuality while using ChatGPT. It (so far) doesn’t take into account any details such as weight, height, hormones, gut/health issues, etc. A coach is still the best avenue to get more targeted support. ● ChatGPT is better with commands than questions. We can’t take the recommendations at face value. Take what it’s saying and then compare it to real life and see if it will work for you as an individual. QUOTES: “There are hormones connected to feeling hungry or satisfied, and the same way we can become insulin resistant; we know that to be diabetic, we can become resistant to where our bodies are not responding to the presence of those hormones. You may not be getting fullness queues, especially depending on what you eat. Because if you're eating a lot of processed foods, the chemicals in those foods also turn off our brain's ability to know when we’re full.” - Jenn Trepeck What will happen biochemically, is the number on the scale will go down but what people are losing is water, muscle and sometimes bone.” - Jenn Trepeck “When it comes to nutrition specifically, a lot of the best research is not necessarily coming from the United States because we allow things in our foods th
Bonus · Fri, March 10, 2023
Nutrition Nugget: Popcorn
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about popcorn. With the Oscars coming up, we thought it was only appropriate to talk about popcorn. Did you know that a medium sized movie theater popcorn can have up to 1200 calories? That doesn’t mean you should write popcorn off because it does have some great benefits. The difference between popcorn being health supporting or health detracting comes down to how it’s made and what’s added to it. Making it at home, with an air popper, or over the stove is the healthiest way! Using coconut oil or adding some nutritional yeast creates a delicious and healthy snack! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Kiki's Website Kiki's Facebook Group Kiki's Instagram
Wed, March 08, 2023
How to Synchronize Your Head, Heart & Gut (feat. Kiki Athanas)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today Jenn is joined by intuitive eating coach Kiki Athanas. After struggling with unhealthy eating habits and orthorexia, Kiki was determined to heal her relationship with food. She learned about the head, heart, and gut connection, which led her to remove food restrictions altogether. She now teaches others how to get present with their eating, understand their hunger, and uncover what else in their life is out of balance, causing them to turn to food. She offers insightful information and tools you can start using immediately. Tune in to learn some great tips for calming your nervous system so you can appropriately choose and digest your food. IN THIS EPISODE: ● [4:54] Kiki walks us through how she started in the wellness world. ● [9:31] What is Core Identity, and what does it have to do with our food? ● [13:35] What is coherence for your head, heart, and gut? ● [16:50] How does this fit into the logic brain? ● [21:19] How can we synchronize the head, heart, and gut? ● [28:57] Where does the resistance to connect to ourselves come from? ● [32:10] How Kiki helps people who might be overwhelmed with her advice. ● [35:54] How can people ensure they don’t take these new habits too far and go into an unhealthy space? KEY TAKEAWAYS: ● We use our thoughts and our actions to fix us; food is to care for the physical body when hungry. It's not meant to be the medicine for everything. ● Food is a pause, a break in life. Everything else is movement in life. Creating a sense of safety in your body; being present with your meal can lead to great weight management and health success. ● Change isn’t a process; it's a decision. You do have time to be present with your food; you just have to choose to make the time. Make the time to exist so you can eventually thrive. QUOTES: “We’re using food or the restriction of food as a buffer to move through life. As a way to soften the discomfort or to avoid what's going on with life. Because when we are at balance, are not under or over-fed, we can truly feel our core identity. And if that is scary and uncomfortable, then we’re using food as a way to buffer through it.” - Kiki Athanas “Eating is in the moment; eating has nothing to do with what you ate before or what you are going to eat after. The only way to eat properly is to connect with the feeling in your stomach and your whole body right now, and so we need to start incorporating that present awareness in the now beyond just our meal times, but also in the day-to-day.” - Kiki
Bonus · Fri, March 03, 2023
Nutrition Nugget: Why Do We Yawn?
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's answering the question, why do we yawn? There are actually a few theories. First, there is the contagious yawn, believed to be due to the human need for belonging caused by mirror neurons. Secondly, most of the research points to increasing oxygen and blood flow as the reason we yawn. Research also shows that yawns may help regulate our temperature, relieve ear pressure, and soothe feelings of breathlessness. On average, people yawn 20 times per day. All of this is to say that the reasoning behind yawning may be inconclusive, but it does tie in with the oxygen in our bodies. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 01, 2023
The Body's Daily Detox
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Do you want a healthy immune system, balanced hormones, glowing skin, and more energy? Then it’s time to focus on supporting detoxification pathways. In this week's episode, Jenn breaks down how our body detoxes, the phases of detoxification, and what we can do to support this process through vitamins, minerals, and a balanced lifestyle. She also discusses the things in the environment we cannot control and gives some shocking statistics regarding how many toxins we consume yearly. Tune in to learn how to understand the role of detoxification diets and what you can do daily to create a lifestyle that supports your body’s natural detoxification process. IN THIS EPISODE: ● [8:17] How does our body detox itself? Jenn breaks this down by organs. ● [9:29] Phases of detoxification. ● [13:28] What factors impact our body’s detoxification process? ● [16:05] How do all of our organs work together to detox the body? ● [19:48] How does detoxification help us age well, and what are the impacts on our cells? ● [23:04] Which antioxidants are essential for good detoxification? ● [28:50] Where are we getting all the toxic chemicals? ● [32:13] How might we know if a build-up of toxins is impacting our health? ● [35:04] What vitamins and minerals help with detoxification? ● [36:58] What can we do to support detoxification? ● [42:34] How do we create moderation with our toxic intake and support our body? KEY TAKEAWAYS: ● We have the organs and cells involved in detoxification. Detoxification is energy, and it is all nutrient dependent. ● Because of our environment, the human body is forced to filter and detoxify an average of 80,000 chemicals. There are 2,000 new chemicals introduced into commerce annually in the United States. ● Our body is detoxing every day, all the time. It is best served by supporting our natural detox pathways by minimizing insults and providing the building blocks for proper detox function. QUOTES: “Toxins are basically any harmful substance that can build up in the body over time. We get them from the air we breathe, the food we eat, stress, exercise, and our metabolism. The body is designed to do this process to get these toxins out, but our modern world has an overabundance of these toxins building up in our bodies because we have way more coming in than our natural systems can tolerate.” - Jenn Trepeck “Detoxification is as important as sleep and exercise.” - Jenn Trepeck “Stress, exercise, our metabolism, and more al
Bonus · Fri, February 24, 2023
Nutrition Nugget: Beets
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about beets. Beets are a superfood because they are nutrient-dense and provide more than the average vitamins and minerals. Beets contain almost all of the vitamins and minerals that the body needs. The benefits of consuming beets include metabolic health, blood sugar, digestive, elimination support, and lower risk of all symptoms of illness and disease. Add beets into your diet by eating them raw, roasted, on a salad, pickled, make your own hummus, and so many more options! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Wannabe Clutter Free Website Podcast for Aspiring Minimalists Wannabe Clutter Free Instagram Wannabe Clutter Free Pinterest Wannabe Clutter Free Facebook
Wed, February 22, 2023
Get Your House in Order (feat. Deanna Yates)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are joined by Deanna Yates, founder, and CEO of Wannabe Clutter Free. Physical clutter and mental clutter definitely tie in with one another. When your environment is full of items, it can be more challenging to get motivated or stick with the healthy habits you want. Deanna gives excellent tips and tricks on how to get started with organizing your home and how to simplify the items in your house, from your pantry to your closet and your entryway to your nightstand. Tune in to learn how to get your house in order so you can be the better version of yourself. IN THIS EPISODE: ● [4:07] How did Deanna start her business, Wannabe Clutter Free? ● [6:37] What are her thoughts on The Home Edit and Marie Condo? ● [11:27] Jenn’s story about getting organized and how it changed her food decisions. ● [12:40] How does clearing the clutter affect our mental clarity? ● [16:27] Deanna’s 3-step process to start decluttering. ● [20:02] Where should you begin with decluttering? ● [25:55] How does Deanna help people through a wardrobe closet cleanout? ● [27:30] How to create a “module wardrobe” - 12 pieces, 72 outfits. ● [32:36] What are some of the biggest mistakes people make when trying to live minimally? ● [36:20] How does changing your environment create behavior change? KEY TAKEAWAYS: ● Take 15 minutes, choose a room and use these three things: 1. Grab a plastic bag and fill it with garbage. 2. Put things you want to donate into a box. 3. Anything you have in your house that you want to keep but doesn't belong in the room it’s currently in, put them in a laundry basket so you can concentrate on the one space. Then put away the items in the laundry basket when the 15 minutes are up. ● When decluttering, think about what you can implement to make each space feel good and be the most productive for its purpose. ● Don’t try to overhaul your house all at once; it gets to be too much. Just take one small space at a time and go from there. Not only will it feel more doable, but you will also start creating great habits over time. QUOTES: “If we can remove the excess, or tidy up, or clean up, it's also a freeing of the mind. The physical space helps with the mental space.” - Jenn Trepeck “It’s not about not having stuff. It’s about using your stuff to help you, using your stuff as tools.” - Deanna Yates “Clothes are one of those things that can be very emotional because the experience we have when wearing those clothes then stays with those clothes.
Bonus · Fri, February 17, 2023
Nutrition Nugget: Heart Rate
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about heart rate and heart rate monitors. While we are lucky that our heart beats on its own and we don’t have to think about it, we should still be aware of what it might be telling us. We should all know our resting heart rate and target heart rate during exercise and then track our heart rate recovery, which is the length of time it takes for our heart rate to come down after exercise or activity. If we experience a change in our resting heart rate, it can indicate that something else is going on with our overall health. Our heart rate can inform us of heart function, mortality risk, and even how certain treatments are working. Do you know your resting heart rate? If not, it’s time to learn! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, February 15, 2023
Heart Health is Sexual Health
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Let’s talk about sex, baby! Did you know that your sexual health, desires, and interests directly connect to your heart health? Each February, Jenn does a podcast around heart health, and this year’s topic is about how heart health is sexual health. This episode uncovers what factors go into sex drive, what impacts sexual desires for men and women (based on biology), and the lifestyle factors that interfere with heart health and blood flow. The connection between heart health and sexual health is quite fascinating, and there are so many signs that many people aren’t aware of when it comes to the two. Tune in today to ensure that your overall health and habits are impacting your heart and sex life positively and to determine which red flags to look out for. IN THIS EPISODE: ● [5:09] What percent of adults (both men and women) report being dissatisfied with their sex life? ● [5:54] At what ages do sexual desires start to decline? ● [8:35] A study about sexual dysfunction shows it is related to the severity of cardiovascular disease. ● [9:31] What are the factors that go into sex drive? ● [16:23] What lifestyle factors interfere with heart health and blood flow? ● [21:26] What helps women maintain sexual interest and desire? ● [27:00] What impacts men's erectile health, sexual interest, and desire? ● [34:00] Targets for sexual health. KEY TAKEAWAYS: ● Our sexual health is a function of our overall health. If you have no or low sex drive or are having erectile issues, there may be something else going on in your environment or your overall health. ● For women, stress, lack of sleep, and not feeling good in our own skin have a huge effect on our sex interest and desire. If our lifestyle habits are suffering, then our sex life will as well. ● Blood flow is what creates success in the bedroom. If men experience bad blood flow, their stamina and ability to stay erect will be impacted. For women, blood flow affects lubrication and nerves. QUOTES: “A lot of the symptoms of cardiovascular disease all sort of work together to create this perfect storm of diminished sexual enjoyment.” - Jenn Trepeck “We know that stress is a major cause of cardiovascular disease and sexual desire, not only on the biological side of what’s happening in our heart but the physiological side, especially for women, who need that emotional connection and sense of relaxation, that stress part is major.” - Jenn Trepeck “We’re a constant work in progress, all of us when it comes to sleep,
Bonus · Fri, February 10, 2023
Nutrition Nugget: Quinoa
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Quinoa. Quinoa is an ancient grain (that's really a seed), naturally gluten-free, simple to grow, and more nutrient dense than grains. It is packed full of metabolic health support and antioxidants. Quinoa benefits everyone, especially those that are gluten-free and plant-based because of the vitamins and minerals it contains. Try swapping your grains with Quinoa for more variety in your weekly diet. Great for meal prepping and using as a base to a meal because the flavor can be changed to sweet or savory, whatever you are craving! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Live Nourished Coaching Website --> Schedule a free consult Hally Brooke Instagram Live Nourished Coaching Instagram Live Nourished Coaching Facebook Group Live Nourished Coaching Facebook
Wed, February 08, 2023
Nourishing Choices & 4 Categories of Food (feat. Hally Brooke)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are joined by Hally Brooke, the Founder & CEO of Live Nourished. Hally works with her clients to heal their relationship with food and their bodies, teach them how to use food as medicine, and live a well-rounded life. She provides some incredible tips on how to shift our focus to living a nourished life in every aspect - food, water, play, joy, prayer, etc. and then dives into her four categories of food. Hally explains how our body uses food as medicine and how elimination diets are not an end-all-be-all. She also talks about how our body reacts to food that we are eating and what information it is getting from the food we are fueling it with. Tune into this empowering episode to better understand how to live a nourished life. IN THIS EPISODE: ● [6:08] Hally shares her background and how she got to where she is today. ● [10:30] What does Hally mean when she says “Live Nourished”? ● [12:28] How does Hally help clients learn that eating a burger can actually be more nourishing than a salad? ● [18:25] Overview of the four categories of food. ● [20:57] How do we think about the energy of foods? ● [27:56] How does our food inform the body what actions to take? ● [35:05] How do we use food as medicine? ● [41:55] How do we manage the relationship with food and connection? ● [53:11] New Year's Resolutions are typically given up by Mid-February. What tips would Hally give to people ready to throw their goals away? ● [53:45] What is the right way to approach goals? KEY TAKEAWAYS: ● When you are making food decisions, use insourcing! The apps and diets out there are not the rules; listening to your body is the only rule and guideline that you need to follow. Sometimes we need to use food as medicine, but it is not a long-term plan; elimination should be used as healing. ● Our brains are hardwired to avoid failure. It's safer for our brain to have us quit than to see the potential of failure. ● Take a step back and get curious about your habits. Are you eating ice cream every night because you want it, and it's a nourishing behavior with your family and brings joy? Or are you eating it because it’s just something you do? The goal is to make a nourishing choice 100% of the time. ● If your goals and values are not in alignment, the goal will not become a reality. Understanding why your goals and values are important to you is when the magic happens and what keeps you going. QUOTES: “To live nourished is to treat me like I love me, to eat veget
Bonus · Fri, February 03, 2023
Nutrition Nugget: Heartburn & GERD
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about heartburn and GERD. It’s commonly believed that heartburn and GERD are caused by high stomach acid. However, research proves that it is actually a weakness of the lower esophageal sphincter. The amount of stomach acid doesn’t matter if the sphincter operates correctly. Therefore, antacids don’t cure heartburn and can potentially worsen underlying issues by creating too low of stomach acid, resulting in food not being digested properly. Instead of taking antacids, if you experience heartburn and GERD, look into low-fodmap foods and digestive enzymes, as well as your habits, food choices, and key supplements to resolve the issue instead of putting a bandaid on it. As always, talk to your doctor and pharmacist before making any significant changes. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Jenn's Digestive Enzymes for US Listeners Jenn's Digestive Enzymes for Global Listeners
Wed, February 01, 2023
Perception vs. Reality
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Jenn discusses perception vs. reality while using social media. Many people spend a lot of time on social media, but what is it really doing to our mental health? Focusing on others’ highlight reels can leave us envious, jealous, and trapped in a cycle of comparison and competition. In this episode, Jenn provides some insightful information and helpful tools for how we can handle social media intake and other people’s highlight reels to maintain a healthy relationship with it. Tune in today to learn how to change comparison into a healthy admiration and celebrate other’s joy! IN THIS EPISODE: ● [6:23] How have we lost the sense of what’s real in life? The overuse of autotune, facetune and filters. ● [12:09] What is the balance between curated information and the over-sharer on social media? ● [16:05] With Twitch’s recent suicide, what have we learned about the highlight reel and what may be going on behind the scenes? ● [20:26] We don’t know most of the people we are following; we only know the persona they are putting out there. ● [21:42] What do we see from celebrities on social media and their ads? ● [31:08] What we see and assume based on someone’s posts is likely an inaccurate depiction of their life. ● [37:06] How can we manage how we feel when looking at social media? ● [40:20] What happens in our minds when looking at social media and magazines? ● [42:10] How do we recognize that our brains are wired to connect dots? ● [47:16] How do we experience comparison and competition from what we see on social media? How is comparison similar to admiration? ● [54:10] How do envy and jealousy differ? ● [57:47] What does Freudenfreude mean and why do we need more of it in our lives? ● [1:01:30] What is Self Righteousness and how does it play into our wellness journeys? ● [1:04:10] What must we do to avoid issues with social media? KEY TAKEAWAYS: ● What we see on social media is inaccurate, but it intensely impacts our life and perception of reality. Our brain likes to connect dots and makes assumptions - which leads us to believe that what people show themselves doing on social media is what they are doing every day of their life. ● Comparing ourselves to others is 100% not a choice. We are hardwired to compare, and we will always do it. All we can do is be aware of it and choose how we let it affect us. ● Finding admiration and joy in uplifting others is something that we can all benefit from. Surrounding yo
Bonus · Fri, January 27, 2023
Nutrition Nugget: See Food
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about See Food. Does anyone else feel like they see food and immediately have to have it? If you experience this, it’s often evidence of something else going on. Take a little inventory and get curious about what might be off in your body or your habits. Look at your daily fuel intake, especially in the morning, to ensure you are getting enough protein. Is your diet too restrictive or providing insufficient nutrition? You may be experiencing Leptin or Ghrelin resistance, or your mineral intake is off. Get curious and play around with your diet to see what helps. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Suzanne Culberg's Website Suzanne Culberg’s Facebook Suzanne Culberg’s Instagram
Wed, January 25, 2023
Neuro Linguistic Programming & Saying No (feat. Suzanne Culberg)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. I had the pleasure of talking to NLP Practitioner Suzanne Culberg. Suzanne focuses on helping over-givers and people pleasers learn to say “no” without feeling rude. During this episode, she explains how NLP works and the tools needed to create new neuropathways to make changing habits feel easier and last longer. She talks to us about our language and how a simple shift can significantly impact our results. Suzanne provides some great direction on how to create long-term success when you are ready to make fundamental changes. Tune in today to learn more about NLP and walk away with tips to be successful in positive change. IN THIS EPISODE: ● [7:19] How did Suzanne get from dieting at four years old to teaching NLP? ● [12:37] What is NLP, and how does it work? ● [20:17] What happens with new year's resolutions not following through? ● [24:10] How does NLP shift the unconscious? ● [29:15] How do we learn about the “word allergies” that activate us? ● [35:34] How do we start using NLP with food struggles? ● [40:58] What are a few things that people can start with? ● [45:26] How do people shift from judgment to observation? ● [48:26] How can people build the muscle of saying “no”? ● [51:28] How does someone find an NLP practitioner? KEY TAKEAWAYS: ● Loss is associated with fear, so NLP uses the term “released” weight. If you say I want to lose weight, your subconscious doesn't feel safe and may not let go of the weight. ● It's the decision that you make time and time again. When you make the initial change, it will feel like so much work. The goal is to create a new neural pathway of doing things; the more you use the new habit, the easier it will get. You are doing this for the long term! ● NLP is right for the person who is ready for the long-term game. It is right for the person who is done dieting and who wants to make a deep change. Not the person who wants the quick fix or is just trying to get into the dress for an event. Take baby steps to make the changes, and stop the all-or-nothing mindset. QUOTES: “That’s basically what NLP does; it basically looks at what programs you have been running that aren't servingyou and how we can install programs that are aligned and get you where you want to go, but also that are aligned with you.” - Suzanne Culberg “I think that's a big piece whether it’s that brutal honesty with a coach or ourselves because that's where the transformation starts, I think, in a lot of ways.” - Jenn Trepeck “What is it
Bonus · Fri, January 20, 2023
Nutrition Nugget: Pomegranate
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Pomegranates. Pomegranates are a great fruit option for winter! They are packed full of antioxidants that can reduce inflammation and benefit brain and heart health. Research shows that they are potentially cancer-fighting and may be a helpful tool for exercise energy and recovery. Pomegranates are also excellent for immune and gut health due to their high fiber content. Add some to your salad, smoothie bowl, yogurt, or as a quick snack with nuts. The nutrition facts show that the juice may not offer the full health benefits, so go for the full-fruit option! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Understanding Human Design My Human Design Website Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, January 18, 2023
Human Design and Your Health
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In this week's episode, Jenn discusses Human Design and how it impacts our daily living. Jenn provides an overview of the five different types in Human Design and gives some resources on how to learn what your Human Design is. She then dives into a deeper understanding of each design and how it impacts different areas of our lives, from sleep to activity types. Lastly, Jenn walks through how each center in the Human Design chart, similar to the chakras, impacts each of us in terms of our health, relationships and more. This is a great introduction episode to Human Design, allowing you to understand the first level information and where you may want to dig deeper. Tune in today to learn how your Human Design is impacting your life and how to use this information as another tool for working with your body and with your personality instead of fighting it. IN THIS EPISODE: ● [4:01] What is Human Design? ● [9:31] Type 1: Manifestor ● [11:20] Type 2: Generators ● [13:27] Type 3: Manifesting Generators ● [17:44] Type 4: Projectors ● [20:02] Type 5: Reflectors ● [25:04] How does each design handle sleep? ● [27:05] How does activity impact each design? ● [33:17] What does head center mean, and how does it affect each design? ● [36:03] How is will/willpower impacted? ● [40:00] What is the root center, and how does it affect each design? ● [41:37] The emotional solar plexus - our emotional center. ● [44:04] How the spleen and immune function work with each design. ● [47:15] Why understanding the basics of your human design can be enough. ● [47:15] Why understanding the basics of your human design can be enough. KEY TAKEAWAYS: ● Understanding human design is important because it helps us better appreciate each individual's unique value and strengths. It also allows us to create environments that support and nurture the development of each person, enabling us to maximize our potential. By understanding how humans are designed, we can create better workplaces, educational systems, healthcare systems, and social systems that truly benefit everyone. ● Self-awareness and recognizing when we are in the flow, when things feel right, when life is fun, and there is ease, do more in that direction of life. ● Understanding your design type and how our type impacts our health, nutrition, and personality can create freedom for us to pursue our passions and fully come alive. QUOTES: “If you find yourself exhausted and yo
Bonus · Fri, January 13, 2023
Nutrition Nugget: Oat Milk
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn is talking about oat milk. Many people choose oat milk as an alternative because it is creamier, froths and cooks better, and makes a delicious ice cream (if I do say so myself). Many of the nutrients in oat milk are added back in after the creation process, which leaves the nutrient density not that impressive. When choosing your oat milk, read the nutrition fact labels and determine what you are looking for with your milk alternatives to know which is the best option for you. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Guest Resources: Living Libations Website Living Libations Twitter Nadine Artemis' Instagram Living Libations Instagram Living Libations YouTube Living Libations Facebook Nadine Artemis' Facebook
Wed, January 11, 2023
Oral Care and Total Health (feat. Nadine Artemis)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today’s guest is an author and the owner of Living Libations, Nadine Artemis. Nadine shares her knowledge and information about oral care and total health in this episode. She gives an excellent description of how oral health impacts the rest of our bodies. Nadine chats about the ingredients in numerous kinds of toothpaste and the products that many dentists use that actually harm our overall health. She educates us about the dentinal lymphatic system and the impact that stress and lack of nutrients have on the system. Tune in today for this educational discussion and how to increase your oral health, which will leave your overall health flourishing. IN THIS EPISODE: ● [5:10] Nadine tells us how she started her business and how she got started in entrepreneurship so young. ● [14:20] What will a dentist see in the mouth that indicates potential cause for concern? ● [16:28] How do we know the connection between oral health and overall health? ● [18:50] What is the dentinal lymphatic system? ● [24:49] What's the deal with fluoride? ● [26:30] Is mouthwash good for our oral health? ● [30:15] Is supporting the oral microbiome similar or the same as supporting our gut microbiome? ● [31:33] What are dentists doing in scaling and root planing? ● [32:14] How do we keep happy, healthy gums? ● [39:00] How can you find a holistic dentist, or what conversation should you have with your current dentist? KEY TAKEAWAYS: ● If you switch to baking soda for the rest of your life, you’ll be far better off than using any commercial product. ● Digestion begins with chewing your food; nutrition goes into the roots of your teeth and into your bloodstream. If you are highly stressed or have negative nutrient health, it can reverse the lymphatic system in your mouth, and that’s where issues with oral health happen. ● Many of the ingredients in toothpaste and the items that dentists use are causing harm to our oral and total health. A wide variety of natural products can be used to create optimal oral health. There are also alternatives to having cavities filled and gum surgery, so make sure to ask questions to your dentist to uncover the most natural options available. QUOTES: “So if that stress continues or that poor nutrition continues, then this dental fluid system doesn't just stagnate; it reverses. So then we’ve got the tooth acting like a straw sucking in from the mouth rather than being a fluid that goes out to the mouth. That’s the genesis of how a cavity is formed.”
Bonus · Fri, January 06, 2023
Nutrition Nugget: Soleus Push Ups
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Soleus Push Ups. The Soleus muscle is located on the back of the leg between the calf and the Achilles tendon. It's been found that it is virtually impossible to fatigue the Soleus muscle. Fueled by blood glucose and fats, it is believed the Soleus muscle can improve metabolic health in the rest of the body. Discovered in 2022, research shows that Soleus Push Ups may be more effective than typical exercise and more effective than intermittent fasting. This shouldn't take the place of regular movement, but it could be an excellent fidgeting exercise! Tune in to learn how to do Soleus Push Ups! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, January 04, 2023
Myth Busting
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Jenn sets out to debunk many common myths around nutrition and lifestyle habits. Walking through sixteen different myths and talking about the show Limitless , Jenn delivers clarity to help listeners understand what can be beneficial and what information is false. Touching on the topics of food and beverages, supplements, and exercise, today’s episode provides a well-rounded amount of information to help listeners reach their best health. Tune in today to learn if what you hear is fact or trash. IN THIS EPISODE: ● [4:58] - Myth 1: Drinking coffee reduces your body’s ability to absorb nutrients. ● [6:55] - Myth 2: Does eating fat directly contribute to weight gain? ● [10:36] - Myth 3: What is the story with eggs? ● [15:19] - Myth 4: Is the carnivore diet better for gaining muscle and losing fat? ● [17:28] - Myth 5: Is diet soda better than regular soda? ● [19:35] - Myth 6: Is plant milk better for you than regular milk? ● [20:57] - Myth 7: Eating at night is detrimental to weight loss. ● [23:30] - Myth 8: Drinking chlorophyll boots your immune system and offers essential vitamins. ● [25:20] - Myth 9: Should you take ashwagandha for help with the immune system, sleep, and reducing anxiety? ● [27:07] - Myth 10: Are collagen peptide supplements a better protein? ● [29:15] - Myth 11: Does apple cider vinegar help people melt fat and boost the immune system? ● [31:50] - Myth 12: Are meal replacement shakes providing the nutrition we need? ● [35:41] - Myth 13: Are crunches the best move for your core? ● [38:04] - Myth 14: Does lifting heavy weights make you bulky? ● [39:43] - Myth 15: Does exercise mean I can eat whatever I want? ● [41:19] - Myth 16: Should you stretch before exercising? ● [44:28] - Myth 17: Limitless Stress ● [47:33] - Myth 18: Limitless Cold Plunge ● [50:25] - Myth 19: Limitless Intermittent Fasting or Time Restricted Eating ● [53:01] - Myth 20: Limitless Strength and Aging ● [57:34] - Myth 21: Limitless Acceptance KEY TAKEAWAYS: ● Caffeine should not be drunk first thing in the morning as it can interfere with our body's natural rhythm. Balance is key with the amount of caffeine drunk, but it’s best to have it mid-morning. ● Sweets, salt, and fat are addictive tastes. The more we have them, the more we want them. Even if a sugar substitute is used, it still creates the addiction/desire to want more. ●
Bonus · Fri, December 30, 2022
Nutrition Nugget: Ditch the Dream Board
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about ditching the dream board. A dream board can actually hold us back and limit what we go after. When creating a dream board, your mind loses its ability to imagine and instead can get stuck on the photo you chose, to the point where if you do not get that exact thing, you’ll feel like you didn't accomplish the “dream.” Instead, think about what you want to achieve or have in the new year, and then write down a list and get curious about the feeling you will have when you accomplish the item(s) on your list. Lastly, ensure you are looking at all aspects of your life; you can’t move faster than the area of life you are neglecting. That area is holding you back from progressing and hitting the other goals. Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Ellen’s Twitter Ellen’s LinkedIn Do The Pot Twitter Do The Pot Instagram Do The Pot Pinterest Do The Pot Website How To Do The Pot Podcast
Wed, December 28, 2022
Cannabis Curious? (feat. Ellen Scanlon)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. This week, the host of the How To Do The Pot Podcast, Ellen Scanlon, joins us. Ellen educates us about the impacts of cannabis on women and how to approach healthy cannabis use. After experiencing the benefits of cannabis with her endometriosis journey, she is eager to help as many women as possible through cannabis education. Ellen talks about how cannabis can help with sleep, sex, and stress and how to understand what consumers are getting when buying cannabis. Tune in to this informative episode about cannabis and its benefits. IN THIS EPISODE: ● [5:50] Ellen shares her story and what brought her to the cannabis world. ● [9:50] What are some of the myths around cannabis? ● [13:32] What should people look for to understand what they’re getting? ● [18:00] Hemp is a regenerative crop; Ellen explains how that works and what to understand. ● [19:23] What is the difference between medical and recreational marijuana? ● [24:03] A lot of cannabis research is on men; how do women know the impacts and what to understand? ● [27:20] How does cannabis help with sleep, sex, and stress? ● [35:10] Ellen highlights some of her favorite strains from her list of 12 Essential Strains. ● [38:15] What’s the story about munchies? ● [41:29] Is there a strain that acts as an appetite suppressant? KEY TAKEAWAYS: ● If you live in a state where cannabis is not legalized yet and a store sells cannabis, there is no way to know if it is safe or has been tested. CBD is legal in all 50 states. ● There are different types of cannabis, depending on why you seek cannabis use, whether it is health, well-being, or fun; get knowledgeable about the different types. Keep track of your reactions when you try it - what you like, what you don’t like, etc. so you know the next time you purchase. ● Women’s cannabis tolerance changes around their cycle. This means that on the first day of your cycle, you may be able to take a much higher dose of cannabis (your tolerance is highest on the first day) vs. two weeks after your cycle. QUOTES: “It is important to keep notes of how you feel. If you try an edible, if you try a strain, if you try a cannabis beverage, and you either like or don't like how it feels, make sure you are paying attention to that because that’s really going to guide you towards your next experience.” - Ellen Scanlon “Women’s tolerance for cannabis changes by up to 30% depending on where you are in your cycle. So the exact same weed, edible, whatever it might be, will be 3
Bonus · Fri, December 23, 2022
Nutrition Nugget: Toss It Out
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Tossing It Out. The days are over when you have to consume all the food on your plate. If the meal has served its purpose and is no longer needed, you have permission to toss it. That includes food that is gifted to you and even leftovers! Keeping food around does not turn it into nutritious fuel. If it creates stress or unnecessary temptation, just toss it! This goes along with anything in your house; if it doesn't serve you, get rid of it, and don’t beat yourself up! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday on Spotify. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, December 21, 2022
Top 10 of 2022
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today, Jenn and one of you, a listener, share their top 10 episodes of 2022. There have been so many great conversations this year so Jenn is highlighting some of the most popular episodes and important takeaways for you to take into the New Year. 2022 has been filled with discussions about listening to your body, managing your sleep, understanding the messages shared on social media regarding fad diets and exercises, and so much more. It was tough to choose only ten episodes from the year; tune in for a summary of favorites. We look forward to the conversations we will have in 2023! IN THIS EPISODE: ● [6:17] Episode 132: Matters of the Heart and Metabolism . ● [10:34] Episode 134: SexEd for 2022 . ● [15:04] Episode 172: Single Best Exercise You Can Do . ● [18:40] Episode 163: Health and Nutrition for Kids and Teens . ● [22:46] Episode 173: Wearable Health Tech . ● [31:11] Episode 157: Circa Your Circadian Rhythm . ● [34:26] Episode 169: How Your Immune System is Like Goldilocks . ● [37:57] Episode 151: Breakfast - Is it Really the Most Important Meal of the Day? ● [40:12] Episode 156: Ingredients IQ . ● [42:16] Episode 143: One Team: You and Your Body . ● [45:35] Thank you, listeners! KEY TAKEAWAYS: ● Combining too many exercises can lead to fewer results because you aren't working eith
Bonus · Fri, December 16, 2022
Nutrition Nugget: Cabbage
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Cabbage. Although it’s not the sexiest vegetable around, Cabbage has some great benefits. It is a cruciferous vegetable with some fantastic healing properties. Loaded with anti-cancer activity and fiber, it can improve liver and gut health and regulate blood sugar. Cabbage contains choline, an essential nutrient our body cannot produce, which is also a huge benefit for vegetarians who may struggle to get choline otherwise. Add cabbage into your diet raw, lightly cooked, or fermented for the best benefits. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday on Spotify. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, December 14, 2022
Habits for Energy, Stamina & Burn Out Recovery (feat. Olly Wood)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Jenn has noticed a big theme throughout 2022 around energy and burnout, so today’s episode is about recovery from burnout and maintaining stamina. Our guest today is Olly Wood, the owner of The Body Reset, who helps high performers with their health, lifestyle, and avoiding burnout. Olly walks us through why high-performers are likely to experience burnout and how they can set up their day to avoid it. He talks to us about how someone can formulate their nutrition in the morning to maintain physical and mental energy throughout the day. Olly discusses why a bad week is the best time to shift your lifestyle habits. Tune in today to learn how to set yourself up for success, avoid burnout, and time block your day! IN THIS EPISODE: ● [5:57] How did Olly get into the health space, and what led him to work with high-performance professionals and burnout? ● [12:25] Why are high-performers so likely to experience burnout? ● [15:50] How do we focus on our body’s energy vs. our mental energy? ● [19:50] Is there a distinction between busyness and burnout? ● [23:42] What is the most significant shift we can make to avoid burnout? ● [26:50] How can someone formulate their nutrition for energy all day? ● [28:02] How do we understand when we’re recovered and ready for the next thing? ● [31:10] How to use time blocking for self-care. ● [33:13] What does it mean that a bad week is the best time to start? KEY TAKEAWAYS: ● Active recovery vs. passive disengagement is the difference between busyness and burnout. Look at how you approach the end of your day - are you doing something to recover and set up your next day up for success, or are you disengaging from the world and zoning out? If you are disengaging, it's time to make some changes! ● Setting up your morning to win - eat by fueling your body, move your body in some way in the morning, and hydrate. Boost up your energy naturally, not with artificial energy (coffee). Be proactive with how you frontload your day. ● Use your activity as part of the recovery that you need. Choose your exercise as what would best fill your cup after the day. If you are feeling burnt out, an extreme workout likely isn’t the correct answer. ● Get honest about why you are delaying making the healthy changes you desire. QUOTES: “What are the things you're doing in order to be better tomorrow? You start to become very hyper-aware that it's not about being the hardest worker in the room today; it's about making sure you can still show up
Bonus · Fri, December 09, 2022
Nutrition Nugget: Antifragile
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about AntiFragile, which is when something is improved from shock. Thinking of this from an individual standpoint shows that challenges allow us to learn and navigate situations, likely to create long-term payoffs. Learning from our mistakes allows us to experience a setback, learn from it, and come out on the other side feeling more empowered and stronger. It’s beyond resilience! Take note of how you are antifragile. You are stronger for every experience you’ve ever had! Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan Salad With a Side of Fries Website Salad With a Side of Fries Instagram
Wed, December 07, 2022
Stop Sprinting the Marathon
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. The New Year often leads to us setting resolutions, but how can we create a better relationship with our goals than trying to sprint to the finish line? Today we talk about how to tackle our best plan for managing our energy and health this time of year, setting ourselves up for the new year, and more! Jenn talks about slowing down and pacing ourselves to allow consistency in working towards our goals. Jenn also talks about how to measure progress and gives an excellent example of a daily check-in to help us live better through this hectic season and into the new year. Tune in today for amazing tips on navigating the holidays, setting yourself up for success in the New Year, and creating consistency in your life. IN THIS EPISODE: ● [5:30] What does it mean to pace ourselves during the holiday season? ● [12:03] What is the three-bite rule? ● [12:53] How to protect your mental and physical well-being. ● [15:58] How to look at consistency over intensity. ● [16:55] What to use as a barometer for progress and a daily check-in? ● [21:42] How to make New Year’s Resolutions that you can stick to all year round. ● [27:22] What does January bring to the diet industry? ● [28:32] What are “red lines” that shut down our own mental conversations? ● [32:53] What Jenn thinks about when she hears “lifestyle.” KEY TAKEAWAYS: ● Don’t go to the holiday parties starving; eat before you go to the event. This helps set you up for success, stay on track with your goals, and not go overboard on the chips, cookies, and other treats. ● Get specific with your New Year's Resolutions. Make them less intense but more consistent. Like I am going to move, in some way, every day, I’m going to eat vegetables every day instead of losing X amount of pounds. ● Starting your goals during the holidays can be a great time because, for most people, you have time off of work or school, so the downtime can be filled with creating new habits. ● Don't go from one extreme to the other. You shouldn't punish yourself in the New Year for what you enjoyed during the holidays. Indulging in December and getting super strict with a resolution is not a healthy swing. QUOTES: “This time of year, frankly all the time, but this time of year especially, it's the epitome of living in the gray area between the black and white. That is the holiday dinners, the work holiday party, the friends holiday party, all of those things; it's about a little bit every day of the quality stuff and a little bit of the indul
Bonus · Fri, December 02, 2022
Nutrition Nugget: Glutathione
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about glutathione, the body’s master antioxidant. Glutathione is critical in gathering up the free radicals in the body, acting as a garbage man. Signs that someone is deficient in glutathione are anemia, build-up of acid, frequent infections, and higher body fat levels. Some things contributing to healthy levels of glutathione are getting the right amounts of sleep, exercising, and eating foods that naturally contain glutathione. Listen today to learn why glutathione is critically important for your overall health. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan Salad With a Side of Fries Website Salad With a Side of Fries Instagram
Wed, November 30, 2022
Conditioning Your Metabolism and Motivation (feat. Chad Tackett)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are joined by personal trainer and weight loss expert, Chad Tackett. Chad is an online personal trainer and weight loss coach, helping his clients condition their metabolism for ultimate weight loss. Chad walks us through how to find the right foods for you that can be paired with exercise to easily achieve weight loss goals. He shares some excellent tips on how to stay motivated too, especially this time of year when there are temptations everywhere. Tune in today to learn simple and convenient ways to set yourself up for successful weight loss and health. IN THIS EPISODE: ● [5:07] Chad tells us his story and how he got into online coaching. ● [7:15] Why don’t diets work? ● [9:42] What does it mean to condition your metabolism? ● [11:19] How does someone figure out the right foods at the right time? ● [14:22] Is there a “right time of day” to eat carbs? ● [16:10] How do people figure out the right balance for themselves? ● [19:50] How does fitness condition our metabolism? ● [23:20] How do people stay motivated during this time of year? ● [26:08] How does Chad help people stay on track when temptations are around? ● [30:05] What good “reward” ideas can people use when they hit a milestone? ● [31:00] What does Chad think about resolutions and handling the holiday season? KEY TAKEAWAYS: ● Set yourself up for success; make it simple and convenient, and make it fit well with your lifestyle. ● Carbs are essential for weight loss. If it comes from the Earth, those are good carbs and are natural; those are key to add to your diet. Pair a good carb with protein and healthy fat to set your body up for success in losing fat. ● Each workout should be different day by day. Even if the movement is the same, use other equipment to help your muscles improve each time. This enables you to stay away from a plateau. QUOTES: “If it's not something you can do for the rest of your life, like, what’s the point of even starting because the weight’s just gonna come right back.” - Chad Tackett “The more muscle you have, the stronger your body is, the more calories you just naturally burn, even when you're just sleeping.” - Chad Tackett “Do cardiovascular exercises in between your sets. So if you're doing a set of bicep curls, for example, where you’re training your biceps, between your next set, just do something to keep your heart rate up because your heart rate is staying up from doing the bicep curl. Instead of letting it go back down and t
Bonus · Fri, November 25, 2022
Nutrition Nugget: Hemp
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about hemp. Hemp has incredible health benefits and is a great option for a superfood. With high protein and fiber content, hemp is an excellent way to incorporate these macronutrients into a plant-based diet. Studies have shown hemp seeds may benefit heart health, skincare, PMS, and even gut health. Add just three tablespoons to your smoothies, salads, or protein shakes as a quick, easy way to get these beneficial nutrients. Disclaimer: hemp is not the same thing as weed; check with a doctor before adding it to your diet. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, November 23, 2022
Wearable Health Tech: Apple Watch, Fitbit & More (feat. Ted Kritsonis)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are joined by Ted Kritsonis, who studies a variety of tech products. Ted is talking to us today about wearable health tech. In this episode, we cover the best wearable tech Ted has seen and discuss the pros and cons of some of the most popular smartwatches on the market. He dives into the accuracy of wearables and the best way for consumers to use the products. Ted also gives some great tips on choosing the best device for the purpose consumers seek to understand. Tune in today to learn how to utilize wearable tech for your lifestyle. IN THIS EPISODE: ● [4:51] How did Ted get into the tech field from journalism? ● [7:28] Ted’s favorite wearable tech products. ● [9:40] What's the best product for sleep tracking? ● [12:10] Ted discusses the pros and cons of the major smartwatches on the market. ● [16:10] What to consider when buying a smartwatch for yourself or others. ● [18:16] What should we know about WHOOP and Oura Smart Ring? ● [25:02] Ted discusses the accuracy of wearable devices. ● [32:03] How does what you eat tie into wearables? ● [34:10] How do the devices get our heart rate from the top of our wrists? ● [36:52] How should we understand the context that devices share? ● [40:50] Why should you take the data to the doctor to determine the next steps if something seems “wrong” on the wearable? ● [43:19] What does Ted think is next in this space? KEY TAKEAWAYS: ● Different watches have different benefits, so when shopping for a smartwatch, determine what you want it to do and then shop for the best watch with those capabilities. For example, for runners, Garmin is the best. ● Accuracy is getting better, but the information isn’t 100%. Use the information as insight instead of final information. Use it to compare how you’ve done across a span of time vs. reading too much into the information. If something seems off, take the data to a doctor to help you understand. ● Your lifestyle habits, including sleep, nutrition, and physical activity, all tie into your health. The watch cannot give you all the answers, especially regarding the food you consume. QUOTES: “I always advise people to skip a year and go two or three years before you upgrade because then it’ll feel like there's a bigger jump. There are times when a feature comes out that people can get excited about. Where I feel like there's confusion, is the expectation that one company, because it has a reputation for making good products, is really good at making
Bonus · Fri, November 18, 2022
Nutrition Nugget: Chia Seeds
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. Jenn discusses chia seeds. Chia seeds pack a nutritional punch, which is why we think of them as a superfood! Through studies, it’s been shown that chia seeds can help to lower the risk of heart disease, triglycerides, inflammation, and blood pressure and may support weight loss. Add two tablespoons of chia seeds to smoothies, oatmeal, as a yogurt topping, or create chia pudding to get all the superfood benefits available to you! Like what you're hearing? Be sure to check out the full-length episodes, and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, November 16, 2022
The Single Best Exercise You Can Do (feat. Jordan Syatt)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are joined by fitness professional Jordan Syatt. Jordan has an online fitness coaching business and used to be Gary Vaynerchuk's personal trainer. During this episode, we talk about the value of walking and how it is the most underrated exercise people can do to improve their health. We discuss what is happening at a cellular level during walking and the intensities of other workouts. Jordan debunks some myths about various exercises and then gives some excellent tips for managing the holidays. Tune in today to learn the best way to take your health to a sustainable level. IN THIS EPISODE: ● [4:15] Jordan Syatt talks about how he got into fitness and what he’s up to now. ● [6:57] What do celebrity trainers know that other trainers don’t? ● [7:55] Why is Jordan such a big fan of walking? ● [12:55] What is happening at a cellular level during movement? ● [14:30] What makes a workout “count”? ● [19:23] How do you get the most out of the walking movement? ● [21:35] What are Jordan’s thoughts on step count? ● [28:30] Jordan gives feedback on various exercise moves, such as mountain climbers, plank jacks, half-shoulder presses, and kettlebell swings. ● [40:17] Jordan’s top tips for managing the holidays. KEY TAKEAWAYS: ● Walking is so incredible for your body, starting at the cellular level. The countries with the people who live the longest walk all the time! If you can’t walk, move in some way every day. ● Instead of losing weight as quickly as possible, find a program that you enjoy and will be sustainable, something that you can be consistent with for years, vs. burning out with a more intense program. QUOTES: “If you go with walking first, no one ever finishes a walk and says oh, I really regret that or says oh, I wish I didn't do that. Immediately you feel better mentally, physically, emotionally, everything feels better, and often the choices you make as a result once that’s over will be more aligned with what you’ve just done. So I’ve started pushing people to first things first is to walk walk walk and then other nutrition habits will come into play.” Jordan Syatt “It's not about killing yourself; it's about getting enough of a stimulus to improve. It takes a relatively small amount in order to get that stimulus. It's really not that much that's required. Just a little bit, a little more, and we just want to get that stimulus over time.” Jordan Syatt “Health is not just exercise; health is not just physical. We’re learning and understanding t
Bonus · Fri, November 11, 2022
Nutrition Nugget: Paper Plate Exercise
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn’s walking us through her paper plate exercise. It’s one of her clients’ favorite tools to be prepared for a gathering, such as Thanksgiving. Jenn suggests finding a paper plate or piece of paper. Write all the food options you know on the back, circle your must-haves, underline the things you enjoy/plan to eat, and then flip the plate over and draw where each item will go. This mental rehearsal will help you show up at your event prepared with how your plate will look, so you’re more likely to stick to your plan (whatever that looks like)! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, November 09, 2022
Holiday a Different Way
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are discussing the best ways to prepare for Thanksgiving Dinner, or any gathering you may find yourself attending or hosting. During this episode, Jenn goes over some tips from the book The Art of Gathering , which talks about how to get the most out of events. She discusses how to honor other people’s time, some great things to implement as a host or as a guest, and even some great ideas to make your holiday gatherings unique. Tune in today to learn ways to shift your events to focus on connection and people, rather than food and logistics, creating a memorable occasion. IN THIS EPISODE: ● [7:25] How did COVID impact Jenn’s last few Thanksgivings? ● [11:13] A new way of looking at Gathering - based on the book The Art of Gathering by Priya Parker ● [16:01] How can we honor other people’s time? ● [29:28] Creating an alternate universe experience at your event. ● [32:25] What would happen if you had a device-free meal? ● [35:47] How to create restrictions that don’t feel overwhelming. ● [38:00] How can you create one conversation at the table? ● [39:42] Creating a tone for the event upon welcoming people and how to end an event. ● [45:29] How to decide what role you can play if you aren’t hosting the event. KEY TAKEAWAYS: ● When you get together for the holidays, everybody assumes people will have the same experience, but it can actually be quite different. Hosts will view it differently than guests. Guests without children will experience it differently than those who have children. ● As a host, don’t be afraid to set boundaries or ground rules to protect your energy and the purpose of the gathering. ● What things can you do to create a memorable experience for yourself? What contribution can you make? Leave your phone off or put it away, get people beverages, start a toast, create meaningful conversations, etc. ● The main thing is that connection and people are more than the food and logistics. QUOTES: “Who we say no to is just as important as who we say yes to.” - Jenn Trepeck “Part of why people congregate in the kitchen is because it's such a confined space that it creates energy, and you feel the density and connection.” - Jenn Trepeck "We've been misled. If you google how to be a host, it will talk about logistics and food instead of the people." - Jenn Trepeck "How can you create one conversation at the table?" - Jenn Trepeck “I always say 'keep the main thing the main thing;' how can we make the m
Bonus · Fri, November 04, 2022
Nutrition Nugget: Black Cohosh
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about Black Cohosh. This type of shrub found in nature has been turned into a supplement that women can use to support gynecological and mental health. It may have a similar effect to estrogen and can support hormonal balance. Studies show Black Cohosh may help with menopausal struggles, infertility, and PCOS. Talk to your doctor or pharmacist to see if this botanical could be helpful for you. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Jenn's Black Cohosh Product for US Listeners: https://bit.ly/jennblackcohoshUS Jenn's Black Cohosh Product for Global Listeners: https://bit.ly/jennblackcohoshglobal
Wed, November 02, 2022
The Dialogue with Your Body (feat. Nina Manolson)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are joined by Body-Peace® coach, Nina Manolson to discuss body peace. Nina talks about creating a relationship with our bodies and learning to be at peace with our current bodies. She discusses how we learn to tune in to our body’s language and how to create new neuropathways to have a more empowering relationship and dialogue with ourselves. Nina talks about the disconnect we experience when we beat ourselves up and how to rekindle that relationship. Join us today to learn more about creating body peace, approach ourselves with kindness, and appreciate our present place. IN THIS EPISODE: ● [6:15] Nina discusses her past and what led her to this career. ● [11:34] What does body peace mean, and what does it look like? ● [14:30] Nina shares her poem Am I bigger than her? ● [15:57] Why do we beat ourselves up, and how can we move on from that mindset? ● [22:28] What is the first step to building a relationship with our body? ● [29:22] How do we learn our body's language? ● [37:13] How do we go through the class of learning to dialogue with our body? ● [39:28] What are neuropathways, and how do they work? ● [41:36] Nina talks to us about finding a term of endearment to use in conversation with the body. ● [43:30] How can we think about body peace through aging? KEY TAKEAWAYS: ● Body peace is the relationship with our body. It means being happy in your current body, not wanting to change everything. How much of your life are you wasting your body when you could use that energy to do so many more amazing things? ● You can choose to be at war with your body or in a relationship with your body. You must become one with your body. This is the longest relationship in your life; if you are disconnected, your body shuts down. When we feel relaxed in our bodies, we feel good. ● Pause to actually listen to what your body is saying. You will get these answers by listening to your body’s sensations, such as aching knees, exhaustion, feeling vibrant, etc. Get curious about when and why those sensations appear in order to understand what your body is trying to tell you. ● Our bodies will change throughout our lives. Learning to be body-current can help you through aging. Have the mindset that ‘this is my current body’, and ask how you can support, engage, and nurture your current body? QUOTES: “When we're always criticizing our bodies, always like, oh, we didn't do it right, that's a foundation of insecurity and instability.” - Nina Manolson
Bonus · Fri, October 28, 2022
Nutrition Nugget: Ozempic
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Ozempic. We see celebrities and other wealthy people get a prescription for Ozempic, a medication for type 2 diabetes, to use as a weight loss tool. Jenn talks about how it is risky to take a medication like this for its non-intended use. Instead, focus on fiber, quality fat, and protein in every meal. Optimal health and vitality require a bio, psycho, and social approach. Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, October 26, 2022
How Your Immune System is Like Goldilocks
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, and bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Jenn discusses everything related to our immune system. She breaks down each component of the immune system, how they work, and what can positively and negatively impact these areas. She talks about autoimmune diseases and how to manage them. Jenn also discusses food sensitivities and allergies and how to catch them before they become full-blown issues. Tune in to learn how to keep our bodies and immune systems happy and healthy. IN THIS EPISODE: ● [6:02] Understanding the immune system. ● [8:41] Understanding white blood cells. ● [10:50] What are antibodies? ● [14:39] What is the complement system? ● [16:38] What is the purpose of the spleen? ● [17:52] What is bone marrow? ● [19:32] What is the thymus? ● [21:24] What do we overlook as part of the immune system? ● [29:50] Lifestyle pieces that suppress our immune system. ● [34:13] Disorders of the immune system. ● [37:27] What is autoimmune? Overactive vs. underactive immune system. ● [40:36] What are food sensitivities, and how does our immune system impact them? ● [43:40] What foods should we avoid to keep our immune systems functioning well? ● [47:00] What nutrients are most beneficial for keeping the immune system in balance? ● [58:40] What does aloe help with? KEY TAKEAWAYS: ● Sometimes when you aren’t feeling well, detoxing is happening in your body. Leave it alone, drink tea, and go for a walk, but don’t try to suppress the process so the healing can complete. ● Our skin makes sure that we aren't falling ill from everything we come in contact with. It is also an organ and can show many things occurring inside our bodies. Typically when they show up on the skin, we have another issue going on inside the body. ● Your allergies can change. Every seven years, our bodies change which can change our allergies! QUOTES: “Our body, our immune system, remembers all of the things that it has fought, ever. And our blood cells are known as memory cells. That means that when something shows up again, it recognizes it, it can destroy it, and it doesn't make us feel sick in the same way. So there's massive support that we get for our overall health from the immune system, way beyond just thinking that it turns on when we need it. It's here all the time in so many different ways.” - Jenn Trepeck “The role of a fever is essentially the body raising its temperature to kill the pathogen. Sometimes a fever can be really helpful; certainly, i
Bonus · Fri, October 21, 2022
Nutrition Nugget: Pumpkin
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about pumpkins. Not the kind you carve, but pie pumpkins or canned pumpkin. She discusses all the macro and micronutrients they are loaded with and the health benefits they offer. Listen to some great ways to add pumpkin to your everyday diet! Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, October 19, 2022
The Spectrum of Vegan (feat. Kathy Davis)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, and bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Jenn is joined by Kathy Davis, plant-based lifestyle and mindset coach, the CEO of VegInspired, and the author of three cookbooks! Kathy walks us through the spectrum of a vegan diet. She gives some incredible tips about moving towards a vegan or wholefood plant-based way of eating. Kathy talks about creating an individualized vegan-based diet and how it is not a one size fits all way of eating. Jenn and Kathy talk about the holes in trendy documentaries and even do some myth busting! Tune in today to learn how to simply transition your diet with these tips and tricks. IN THIS EPISODE: ● [6:32] Kathy talks to us about how she shifted her life to a plant-based vegan lifestyle. ● [10:05] What does Kathy want people to understand about the vegan spectrum? ● [14:10] How can someone start moving towards more plants in a very healthful way? ● [16:45] Plant-based vegan snack ideas. ● [19:36] How to match the flavor and texture of your favorite foods when switching to plant-based eating? ● [23:35] Understand your WHY for switching your diet. ● [27:33] How do we think about lifestyle things when we think about going vegan? ● [33:11] Kathy plugs the holes she’s found in the trendy documentaries that are popping up. ● [38:48] Myth Buster #1: It takes too much time. ● [40:47] Myth Buster #2: It costs too much money. ● [43:12] Myth Buster #3: It’s too hard to meal plan. ● [45:56] Kathy’s last piece of advice: Eat more plants! KEY TAKEAWAYS: ● Start looking for how you can add more vegetables and fruits to your meal, such as a larger portion on your dinner plate or starting your meal with a salad. Look for low-hanging fruit to start taking baby steps and evaluate how you feel! Simply put: Eat more plants. ● Each person’s journey is different. You have to do what's best for you. It really is your journey; decide what is ok for you (honey, leather clothing, etc.), but the “vegan” or “plant-based” label doesn't have to be one size fits all. ● Not all vegan food is healthy food. So many processed items in the market today are unhealthy - many of the “fake meats,” Oreos, etc. Just because it qualifies as vegan doesn’t mean it has health benefits. QUOTES: “If I hadn't increased the foods that were familiar to me, I probably wouldn't be able to make that transition that fast.” - Kathy Davis “We don't want perfection to be the enemy of progress.” - Jenn Trepeck “When you start to lead with intention toward your goals, you f
Bonus · Fri, October 14, 2022
Nutrition Nugget: Stop Starting Over
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about how to stop starting over. Think of everything as just continuing. When we think of it as starting over, it implies that we failed. We are living a life that includes variation! Just keep going, allow for the holidays and vacations, and then keep moving forward with your lifestyle. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, October 12, 2022
The Down & Dirty (Part 2): What Your Poop Says about Your Health
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, and bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Jenn discusses the down and dirty of what our poop tells us about our health. She shares what frequency, consistency, size and shape, and color all tell us about how our intestines work and what the food quality is doing for our bodies. Changes in your bowel movements can be a sign of something going wrong in your body, so tracking what your stool looks like over time and the food you are eating is a great way to keep tabs on general health. Tune in today to learn how much elimination is in our control. IN THIS EPISODE: ● [04:53] What can our poop tell us about our health? ● [07:59] What is our poop made of? ● [09:30] What does frequency tell us? How to find each person's “normal”. ● [17:25] What does consistency tell us? ● [24:55] The Bristol Stool Scale - What size and shape tell us? ● [32:24] What does the size tell us? ● [36:18] What do different colors tell us about our poop? ● [46:25] How do we put all of this together? ● [52:09] What about probiotics and prebiotics? ● [53:55] How does this come together with our lifestyle choices? ● [54:17] You can train yourself for elimination. KEY TAKEAWAYS: ● A person poops 5 tons in a lifetime! ● It's about knowing what your typical bowel movements are and looking for changes. Areas on each end of the spectrum (hard small poop, or diarrhea) could be causes for concern and something to look at with your doctor. ● You can have more than one type of poop in a day. It all depends on what was consumed. If issues are going on for a week or two, it’s time to seek help. ● Fiber is vital to our stool. We want our fiber to come from our vegetables and fruit. Fiber needs water to do what it needs to do; our stool is 75% water. ● Exercise is a big part of elimination. Quality fat helps move things through your body. The fiber guideline is a minimum of 25g per day. The water guideline is eight glasses of water. QUOTES: “Female colons are longer than men's colons because they have to navigate more around organs.” Jenn Trepeck “Transit time is 18-72 hours. That's why keeping track of our food and activity and all these things is so important because mentally, we go to the most recent thing; that's not really how the body works. So it makes the argument for keeping track of all these things on paper instead of in your head, we certainly have the recency bias, and it requires tracking over a longer period of time so that we can say every time that happened, what happened
Bonus · Fri, October 07, 2022
Nutrition Nugget: Chromium
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Chromium, an essential trace mineral that helps regulate insulin and blood sugar in our bodies. Although chromium is naturally found in most foods, it is a small amount. If we do not consume enough whole foods such as fruit, vegetables, and minimally processed foods, then a chromium supplement might be necessary. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Jenn's Favorite Products with Chromium Self-Made U Website Self-Made U Facebook Self-Made U Private Facebook Group - The Student Union Tracy Pleschourt Instagram
Wed, October 05, 2022
Solving the Mind Math (feat. Tracy Pleschourt)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, we are joined by life coach and Founder of Self-Made U, Tracy Pleschourt. Tracy tells us about Mind Math. As a key piece of her program, the mind math helps her clients connect their thoughts and feelings to their results in all areas of their lives. She talks to us about where our thoughts come from and how we can work on them to improve our day-to-day lives. Tracy also talks about how the primitive part of our brain works and why we can feel stuck and like there are no options other than staying where we currently are. Tracy gives helpful advice about shifting our mindset to an “it’s possible” state of mind and moving forward towards our goals. Tune in today to learn how to get conscious about your thoughts and reframe them to live your best life. IN THIS EPISODE: ● [2:40] Tracy introduces her work and what’s new in her business. ● [8:02] How did Tracy get into her industry, and what struggles made her pivot? ● [12:32] What does Mind Math mean? ● [17:38] How can we start to recognize the thoughts that are the precursor to a feeling? ● [23:54] Where do our thoughts come from, and how can we work with them? ● [29:30] Making decisions from data and not from drama. ● [33:25] How do we help new thoughts and feelings guide our actions? ● [37:13] What does Mind Math look like on the professional side of life or in other areas of our lives? KEY TAKEAWAYS: ● If you try on a thought, “it’s possible that I haven't yet learned…” you start to feel something different: curiosity or the possibility of moving into a new space. If you are curious, you’ll look for new resources and data to show a new possibility is available. ● When you are feeling uncomfortable or stuck, check in with yourself on how you are feeling. Ask the question of WHY you are feeling that way, and you’ll learn what your thought is. ● Your primitive brain is there to keep you safe. You have to see the thoughts as they are and interrupt them as they come along. If you can accept that this is a primitive part of your brain and there is nothing wrong with you, you can start releasing the condemning narrative. Look at the thoughts without shame or judgment. You can train your brain to respond vs. react. QUOTES: “Nobody teaches why you're actually overweight in the first place. They just hand you this checklist and say, Okay, go on your way and just check all those boxes. The act of doing can absolutely create change. But if you're going for sustainable change, you have to
Bonus · Fri, September 30, 2022
Nutrition Nugget: Spicy Food
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about spicy foods and capsaicin. There are many claims about how spicy foods improve your metabolism and help you eat less. Jenn discusses the different studies and tests that have been done on capsaicin (a form of spice), which may slow the growth of and destroy cancer cells, increase endorphins, help with stress and low mood, and even improve digestion. Overall, the benefits are relatively mild from the studies she has seen, but it’s definitely worth giving a try and looking to see how it works for yourself! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Jenn's Capsaicin Supplement for US Listeners Jenn's Capsaicin Supplement for Global Listeners
Wed, September 28, 2022
What is Clean Eating?
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Jenn discusses clean eating. She talks about her pet peeves around what clean eating has become and how it has gotten away from its guiding principles. Jenn talks about the confusion that clean eating has led to, from conversations with others to how food is packaged and advertised. Jenn then transitions into what clean eating means to her and how we want the importance to be focused on how each individual feels, avoiding allergens, and eating closer to nature. Tune in today to learn more about how clean eating is an individualized way of eating and how to implement it into your life. IN THIS EPISODE: ● [5:53] Jenn’s pet peeves around “clean eating.” ● [14:50] Myths around clean eating. ● [17:53] What are Jenn’s thoughts around Whole 30? ● [19:27] What are you actually supposed to eat? ● [22:05] What is the risk when focusing on “clean eating”? ● [28:10] What was clean eating designed to mean? ● [30:50] Adjusting clean eating around allergens. ● [36:35] What is C.R.A.P.? ● [40:13] How to look at and think about packaged ingredients. ● [41:24] Guiding principles to eating well for your body. ● [43:22] What is non-food eating? ● [44:30] How do we manage to reduce sugar? KEY TAKEAWAYS: ● Everyone’s definition of “clean eating” is different. It’s ok that different people think about clean eating differently - it’s what is “clean” for them. Get curious about what other people mean by clean eating. ● Clean eating is finding the balance of things that make us feel our best and a diet that can be sustained. Be willing to eat at restaurants and be flexible, make sure that we aren’t so focused on a way of eating that it becomes unhealthy and unsustainable. ● The original premise of clean eating was about getting more foods on our plates that are wholesome, nutritious, and closer to the source (minimally processed)—eating the rainbow, adding more veggies, etc. QUOTES: "Something might be labeled clean but that doesn't inherently mean it's healthful.” - Jenn Trepeck “My approach with clients is to figure out a plan where the tracks won’t break in 30 days.” - Jenn Trepeck “If the tracks broke and we feel like we failed, it's not us, it's the track. This plan is what didn't allow for life, and therefore it's not the plan for life.” - Jenn Trepeck “I think a big piece of clean eating that is still different for each person is minimizing the allergens.” - Jenn Trepeck We don't want perfection and purity to
Bonus · Fri, September 23, 2022
Nutrition Nugget: FFF
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Failing Forward Fast. We learn more from what doesn’t go as planned than from the perfect day; our failures hold the actual lessons. Failures allow us to reevaluate every situation and experiment with what works for each of us individually. So let those mistakes happen! They will help you learn to navigate any situation. Keep learning and growing so we can live our happiest and healthiest lives. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Optimize Your Fertility Instagram Optimize Your Fertility Facebook Ami Chokshi Fertility Website Freebie from Ami
Wed, September 21, 2022
Infertility & IVF: What Else Can I Be Doing? (feat. Ami Chokshi)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, we are joined by Integrative Fertility Coach, Ami Chokshi. Ami talks to us about the role that our health and lifestyle choices play in egg and sperm quality. She gives great tips about what to look for in our health and how to create optimal reproductive health. Ami breaks down what we can do in our daily lives with nutrition and sleep habits, as well as reducing stress, inflammation and more to increase our chances of successful implantation. Tune in today to learn more about changing your lifestyle to improve reproductive health. IN THIS EPISODE: ● [5:50] Ami takes us through her history of wanting children and learning about health. ● [10:41] Ami explains egg quantity and egg quality. ● [11:48] What can women do to improve their egg quality? ● [13:17] Are there specific foods to improve egg quality? ● [14:39] What are some hormones we should pay attention to, and what things can women do to help balance those hormones? ● [17:00] What role do environmental toxins and exogenous estrogen play in hormone balance? ● [18:35] Where can we start to clean up the toxins in our environment? ● [22:09] What goes into the sperm side of the equation? ● [25:47] What can we do to improve the chances of successful implantation? ● [27:17] What markers of inflammation should someone look for, and what can they do to fix it? ● [29:31] How do we know what resources to trust regarding infertility (especially on Dr. Google)? ● [30:31] What are the best things we can do for our reproductive health? ● [33:22] How do you build a web of support during this challenging time? KEY TAKEAWAYS: ● Managing stress impacts your sleep, digestion, and overall health, which affects your sex hormones. Insulin and cortisol have a significant impact on our sex hormones. Incorporate fiber, protein, and fat in every meal. ● Anywhere you are feeling pain, it is likely inflammation. Focus on blood sugar balance, nutrient density, quality sleep, and stress management to reduce inflammation in the body. ● It is not a moral or human failing to have challenges around fertility. You are not alone in this, and it's not your fault. QUOTES: “I believe fertility is a function of your overall health and when you get your overall health in order, your fertility follows.” - Ami Chokshi “Essentially it's not one meal for me, and another meal for him. It’s everybody choosing the same things, everybody working on eliminating those toxins, everybody managin
Bonus · Fri, September 16, 2022
Nutrition Nugget: Saffron
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Saffron Extract. Studies show that Saffron has incredible effectiveness against various health issues. These include depression, PMS, cancer, macular degeneration, blood sugar, insulin sensitivity, and more. There have been studies on children and young adults, and those who took Saffron Extract experienced better mood and focus. Saffron is expensive, but there are pill forms that are much more affordable. With all these health benefits, it could be a great natural supplement to try! Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Jenn's Saffron Extract Supplement, US/Canadian Listeners Jenn's Saffron Extract Supplement, Global Listeners
Wed, September 14, 2022
Health and Nutrition for Kids and Teens
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. On today’s episode, Jenn dives into one of the most requested topics - health and nutrition for kids and teens. This episode is pointed toward families with kids ten to seventeen who are either starting to feel uncomfortable with their body, curious about health and nutrition, or told by a doctor they need to do something to improve their health. Jenn discusses how to give kids confidence, teach them appropriate portion sizes, create positive habits, and empower them to make good choices most of the time. IN THIS EPISODE: ● [3:07] Jenn discusses the kids and family program that she offers. ● [7:20] What can be the challenges in getting kids to eat healthily? ● [9:49] How do we start empowering children and teach them that new ways of eating are a process? ● [10:24] Helping kids and teens understand what the goal is. Why is their health important to them? ● [14:28] Helping kids understand food groups and teaching them how and why to eat healthy. ● [18:28] Jenn talks about portion sizes in ways appropriate for the age of the child. ● [21:30] The use of the phrases “more or less (fewer).” ● [25:00] Understanding what hunger and fullness feel like. ● [26:30] What does it look like when kids aren’t in control of their food choices? ● [30:30] Jenn dives into what movement/activity could look like for kids. ● [34:01] Creating habits around what we do most of the time. ● [38:22] What does peer pressure look like around building your wellness community? What are internal pressure and external pressure? ● [41:04] What are the signs and symptoms of stress? KEY TAKEAWAYS ● It's about empowering children to understand their food choices. Ask them what they are willing to do and what they aren’t willing to do. The goal is to cultivate confidence. ● Energizers vs. energy zappers - having kids understand food groups - what is protein, fiber, and fat? What are quality carbohydrates? ● “Fridge First” helps us increase the quality of food we get each day. Food can be cooked in various ways and taste differently in each way. Encourage trying foods prepared in different ways. ● “Most of the time” - Eating a certain way, getting protein, fat, and carbs in, and having the family eat a certain way - most of the time. There will be exceptions to the rules, which results in a healthy relationship with food. ● All you can do is all you can do. And all you can do is enough. Don’t add to the challenges; just focus on how you can make it happen. ●
Bonus · Fri, September 09, 2022
Nutrition Nugget: Overnight Oats
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Overnight Oats. Overnight Oats are all the hype lately, which means companies are jumping on board to make options you can buy in the store. But are store-bought overnight oats just as healthy as homemade overnight oats? And are overnight oats really healthier than regular oatmeal? After researching the ingredients and macros in the store-bought options, Jenn has come to the conclusion that it is better to make them yourself, of course with some adjustments to balance the protein, fiber and quality fats to keep even energy and even blood sugar. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, September 07, 2022
Managing Energy, Expectations and Ourselves (feat. Corey Anker)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, we are joined by Life and Executive Coach, Corey Anker. Corey joins us to discuss the best ways to manage our energy, our expectations, and ourselves when it comes to our goals. We dive in to talk about goal setting, the obstacles we may encounter, and how to really anchor into our goals so we can continue forward even when times get tough. Lastly, we cover how to create trust between ourselves and the process, even when it’s taking longer than anticipated. Tune in to listen to this episode packed with powerful nuggets to propel you forward in your life. IN THIS EPISODE: ● [1:27] Introduction to Corey Anker. ● [5:57] Corey tells us his story from a child to now. ● [10:20] What’s behind our tendency/desire to want to wait for a milestone to start? ● [13:42] How do we find the significant thing that we are yearning for? ● [15:46] How do we stick with our goals? ● [18:37] How can we manage ourselves and our energy to keep moving towards our goals? ● [21:30] How do you prevent overwhelm, when everything feels urgent and important? ● [26:45] How do we manage expectations throughout our journey? ● [33:28] What do people misunderstand about managing themselves and their energy? ● [37:40] How do we create trust with ourselves and the process in a place of doubt? KEY TAKEAWAYS: ● There is a cost and benefit to every change we make. To stay motivated, get connected to the value the change will give you. Why do you want the change? Become aware of the obstacles you will encounter, so you aren’t surprised when they pop up. Understand what will challenge you so you can plan and be prepared. ● Patience is critical when you are changing your habits. When you say yes to making a change, you are committing to something, and in turn, you will have to let go of something else. What are you willing to let go of, and what will you continue to push towards to allow the roots of your habits to grow? It's a slow process but a worthwhile process. ● Trust yourself; when something isn't working, stop and look at what’s happening. Stop trying to push even harder. Look for other sources of fuel and motivation. Let go and re-set. Are you on a path that connects you from where you are to where you want to be? ● Get honest with yourself. How do you behave when no one else is looking? How do you feel when you look yourself in the eyes? How do you relate to yourself? That’s the most important thing. Your small choices will eventually lead to results showing up and maki
Bonus · Fri, September 02, 2022
Nutrition Nugget: Brazil Nuts
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Brazil Nuts. Brazil Nuts are packed with micronutrients that support metabolic health. Their highest micronutrient is selenium. Selenium is great for the thyroid and influences the immune system and cell growth. Brazil nuts also offer cardiovascular health benefits and more! The recommended serving size is only 1 to 2 brazil nuts per day! Add them into your routine and see what benefits you notice! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, August 31, 2022
Q & A: Fitness
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, and discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. On today's episode of Salad With A Side Of Fries, we are answering listener questions about fitness. We dive into questions about the best types of exercise, when to exercise, how exercise should change as we age, and then a few questions about the best nutrition to fuel activity. Tune in today to hear this episode packed with great information, regardless of whether you are just starting out or have been moving your body for years! IN THIS EPISODE: ● [3:55] Do you need to work out every day? ● [5:19] How long should you work out? ● [6:29] How do you know where you start, and how do you stay motivated? ● [9:15] When is the best time of the day to exercise? ● [11:53] How often should you rest (recovery)? ● [13:54] Do weights or cardio matter more for weight loss? ● [18:38] Does the order of cardio and weights matter? Which to do first? ● [20:30] How effective are bodyweight workouts? ● [23:05] Understanding muscle soreness. ● [27:02] Understanding flexibility. ● [33:09] We discuss the truths around gimmicks and hypes. ● [37:35] What do we think about Emsculpt? ● [38:22] Can you spot train? ● [40:42] What do celebrity trainers do that typical trainers don’t do? ● [42:26] Personal trainer vs. group training vs. training on your own. ● [44:42] How do you know when to level up your weights? ● [46:30] How should workouts change as we age? ● [48:26] Is it better to work out before eating? ● [50:36] Are Pre-workout drinks good or bad? ● [52:38] If I work out enough, can I eat whatever I want? ● [54:01] If exercise makes me hungry, how is it not counterintuitive? ● [55:06] When should you push through and exercise vs. rest? KEY TAKEAWAYS: ● Shifting your mindset to know what your motivation should be and living life to the fullest can help push you forward. Look at what can allow you to have more for yourself and do more in this life. Think about it with a focus on longevity instead of just how you look. Become your version of your invincible self. ● Exercise whenever you can schedule it. Work out at a time that works for you, and do an activity you enjoy. Find something fun and sustainable. Enjoy the feeling you get from moving, strengthening your body, and providing more power. The bottom line is just move. ● Interval training is a great well-rounded way to exercise. It provides lean muscle mass, cardiovascular health, and respiratory health, and when you pair it with good n
Bonus · Fri, August 26, 2022
Nutrition Nugget: Healthcare 3.0
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about “Healthcare 3.0”. Healthcare is hopefully changing and becoming more of a partnership and relationship between a practitioner and a patient. Finding a practitioner who is willing to listen to the patient, allow them to give feedback on a treatment plan, and even partner with other healthcare professionals in the patient's life is key. Pay attention to what your appointments are like, and if you are not feeling heard or partnered with, find a new practitioner. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, August 24, 2022
What's YOUR Standard for Health? (feat. Stephanie Center)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. On today’s episode, we are joined by Stephanie Center, licensed clinician and founder of The Holistic House. Stephanie discusses taking a root-cause approach to healing and how she helps her patients listen to their bodies and the way bodies communicate. Jenn and Stephanie discuss the difference between traditional medicine and functional medicine. Stephanie also talks about how people no longer know what it feels like to feel good and how we as a society have started accepting pain and ailments because that’s what is normal. Tune in today to learn more about the whispers our body is telling us and how to move towards a mental, emotional, and spiritual way of healing. IN THIS EPISODE: ● [1:33] Introduction to Stephanie Center and her bio. ● [7:27] What made Stephanie shift into the functional health field? ● [9:30] Who sets the standards and decides the standards for health? ● [13:50] How does Stephanie help someone understand what feeling good feels like? ● [18:28] Stephanie talks about what body whispers are with acne, Hashimoto's, and non-alcoholic fatty liver disease. ● [27:30] How do we reclaim the whispers? How do we advocate for ourselves? ● [31:30] A new definition for health. KEY TAKEAWAYS: ● A lot of women just don't feel worthy of healing. Many women, especially moms, are guilty of putting other people first every day. It's okay to take care of yourself. You can be a better spouse, parent, and friend by putting yourself first. You are worthy of feeling good! ● Some people don't know what feeling good feels like. We adapt and deal with whatever pain we are feeling or lack of energy. Common is not normal. It's common to have a 3 pm crash; that's not how it's supposed to be. ● We have more control over our health than we realize. Take the baby steps to change your life for the better. We get toxins through food and items we put on our skin. Don’t feel like you have to change everything at once; when you run out of something, replace it with something healthier. Continue making those changes and see a payoff. QUOTES: “The medical model would define health as an absence of symptoms. And I say this all the time to the people I work with: I believe that a symptom is the last thing to occur in a disease process.” - Stephanie Center “How can you support your body? There are lots of things that you can do. I would look at your lifestyle because that's the easiest thing to change. You have control over your lifestyle, so look at the types of food you are eating. Are you
Bonus · Fri, August 19, 2022
Nutrition Nugget: Be Like Bamboo
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about being like bamboo. There is an excellent story about a man who feels defeated with life and exiles himself to the woods. While there, he meets a hermit who gives him a valuable life lesson about bamboo and the time it takes to grow. If you feel like you’re doing all the things, but not seeing much progress, listen in! Keep going; keep nurturing yourself! You just might be growing inward. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Be Like Bamboo Story
Wed, August 17, 2022
Celebrating 3 Years with the 5 Fat Factors
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. On today’s episode of Salad With A Side Of Fries, Jenn celebrates and reflects on the last three years of the podcast! Jenn talks through highlights during the previous three years, the podcast's success, and the overall education and enjoyment the podcast has brought to Jenn and her listeners. During this episode, she also discusses the 5 Fat Factors, diving into each one to discuss how lifestyle and habits can make a big difference in our overall health. Tune in today to celebrate with us and learn the backbone factors of living a healthy life. IN THIS EPISODE: ● [4:44] Reflection of the three years of Salad With A Side Of Fries and milestones it has hit along the way. ● [13:15] Takeaways that Jenn hopes listeners have gained over the last three years. ● [16:40] Fat Factor Number 1: Garbage In, Garbage Out. ● [19:18] Fat Factor Number 2: Sedentary Lifestyle. ● [23:20] Fat Factor Number 3: Yo-Yo Dieting and Crash Dieting. ● [29:07] Fat Factor Number 4: Chronic Stress. ● [35:37] Fat Factor Number 5: Sleep. KEY TAKEAWAYS: ● All the aspects of the 5 Fat Factors go in line with one another. Implementing and working on all five areas will bring you to the best health of your life. ● Sleep is hugely underrated and so important in how we function. We may not think we need much sleep; that’s normally because we’ve trained ourselves to operate with less sleep, but the reality is that our bodies need 7-8 hours a night. ● Sitting is the new smoking. We sit more than humans have ever been designed to. This doesn’t mean you need rigorous exercise, just moving through the day. Park further away, walk to your destination, and find ways to keep you moving! QUOTES: “I hope that everybody's walking away from all these episodes with understanding what’s hype, what’s a fad, and what’s real, and what we know works for ourselves.” - Jenn Trepeck “When the number is going down, when we look at body composition, what we are actually losing is water, muscle, and sometimes bone, i.e. The opposite of health. Then what happens is we go back to these old eating habits, but now we have less muscle on our body to be burning all that fuel, so we gain all the weight back, but we gain it back as fat. So with each yo-yo, we are actually putting ourselves into what is now known as metabolic syndrome.” - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries <a href="https://www.tlsslim.com/bettermylife
Bonus · Fri, August 12, 2022
Nutrition Nugget: Healthier Sodas
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, talking about healthier soda alternatives. What are the negative impacts of soda’s ingredients on the body? Are there metabolic health consequences that people may experience when consuming soda? Is diet soda actually healthier than regular soda? Jenn also dives into some great alternatives such as La Croix, Spindrift, Bubly, and Olly Pop. Tune in today to understand more of the impacts of drinking soda. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, August 10, 2022
Microdosing, Mega Impact (feat. Peter Reitano & Daniel Sanders)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, and discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. On Today's episode of Salad With A Side Of Fries, Jenn is joined by Peter Reitano & Daniel Sanders, creators of MOJO and founders of Gwella. MOJO is a microdose mushroom soft chew that helps with day-to-day health and focus. During this episode, we discuss what microdosing is, how it works in the body, the benefits of microdosing, and how to get started. We dive deeper into psychedelics and how the different amounts affect our bodies differently. Tune in to learn some valuable and interesting information about microdosing and a bit about macrodosing. IN THIS EPISODE: ● [6:35] How did Peter and Daniel get started in the microdosing area? ● [12:00] How Peter and Daniel define psychedelics and microdosing. ● [15:09] What is legal and what’s not legal? ● [20:05] What would make someone want to try microdosing? ● [23:10] What dosage qualifies as microdosing? ● [32:30] How microdosing affects the body. ● [40:01] Ketamine and Mescaline - What should we know? ● [41:30] What does everyone need to know to experiment for themselves? KEY TAKEAWAYS: ● Psychedelics allow you to build new tracks in your brain and, through the process, a way to think differently. Microdosing is more of a therapeutic dose allowing one to defrag their mind, a reset. Psychedelic support allows you to feel the issue but not re-experience it as you do through typical therapy. ● There are many regulated drugs that we don’t understand how they affect our brains or how they work, but we know they do work. There is still a lot to be learned in the psychedelic space, but it’s been shown time and time again to be valuable. ● Start low and slow with microdosing to find your best dose. And determine your best frequency, typically it’s a cycle of days on and off. ● If experimenting with macrodosing/psychedelics, do it with safe people, who have experienced it before, and that you genuinely like. Ensure that you are controlling the environment. Before using psychedelics: think about what's going on in your life, journal, receive advice from others, clean up your diet, and do a digital detox. Clear yourself of the garbage beforehand. After, process what you learned and how you will apply it to your life. QUOTES: “We wanted to create a company that instead of focusing on a minus six to zero bringing people up to baseline, we wanted to create a company that focused on the zero to six. How do we elevate, how do we improve, and how do we give people the tools to optimize their day-to-day health and wellness? W
Bonus · Fri, August 05, 2022
Nutrition Nugget: Food Porn
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about food porn. What instantly makes you feel like eating or sparks an insatiable craving for something that you otherwise didn't need or want? It could be cooking shows, Instagram posts, Pinterest, or googling a restaurant’s menu. Tune in to learn how to identify what your food porn is and how to handle those triggers to better support yourself and know what we need to do to keep moving forward. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, August 03, 2022
Circa Your Circadian Rhythm
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are discussing the circadian rhythm, our body's internal clock. Our circadian rhythm controls our sleep and wake cycles throughout a 24 hour period. What controls our circadian rhythm? What happens when our sleep cycle gets disrupted? Is it possible to reset our circadian rhythm to get better sleep? What research has been done on circadian rhythm? Tune in to learn about the science behind our circadian rhythm, what affects our natural sleeping habits, lifestyle choices that push our peripheral clocks out of whack, and how to get our circadian rhythm back on track. IN THIS EPISODE: ● [06:00] What is the circadian rhythm? ● [11:00] How our genetics can play a role in our circadian rhythms. ● [12:00] The big disruptors that disrupt our circadian rhythms. ● [15:00] Shift workers / You may be a “shift worker” and not even know it. ● [18:00] How just one late night per week can affect your internal clock. ● [20:00] New research around how disruptions in our circadian rhythms can affect our health and lives. ● [35:00] Four essentials to consider when resetting your clock are: sleep, nutrition, exercise and stress. ● [42:00] Melatonin supplementation: how it works and pros and cons. ● [45:00] Socializing late at night may be turning us into shift workers. ● [49:00] How mealtimes impact our metabolic clock and metabolic functions. ● [54:00] Exercising in the afternoon or evening can benefit your circadian rhythm. KEY TAKEAWAYS: ● Many things affect our circadian rhythm and sleep patterns such as nutrition, exercise, stress, and age. ● If you stay awake for two to three hours between 10pm and 5am for fifty days in a year (about one day a week), you are considered a shift worker. ● Eating your largest meal in the middle of the day rather than for dinner may help your body's digestive system be more efficient. ● Our fasting time includes sleep. QUOTES: “We aren't the only living things that have a circadian rhythm. Bacteria, plants, algae, and all animals have a circadian rhythm.” Jenn Trepeck “What happens for most of us is the circadian rhythm of many of our organs become asynchronized with the SCN and the brain, and our clocks aren't working together.” Jenn Trepeck “What has become known as intermittent fasting is a butchered version of time restricted feeding. True time restricted feeding has nothing to do with calorie consumption. In fact, the time restricted feeding studies show that exactly the same amount of food is ea
Bonus · Fri, July 29, 2022
Nutrition Nugget: Green Beans
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about green beans. Green beans are packed with tons of nutritional value, including fiber, protein, vitamins, minerals and antioxidants. What should you look for when buying green beans? What should you avoid? Jenn also shares some delicious ways to cook green beans. Tune in to learn how you can easily incorporate nutrient rich green beans into your daily diet? Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, July 27, 2022
Ingredients IQ (feat. Nick Naclerio)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. On today’s episode of Salad With A Side Of Fries, we challenge our ingredient IQ with guest Nick Naclerio. Nick is the founder and CEO of Mmmly, a company that makes modern, nutrient dense, premium, delicious cookies. Nick discusses his past eating disorder, fueled by sugar and bad food sources from a broken food system. Through his healing journey, Nick made it his mission to source healthier options that truly provided his body with what it needs to thrive. Listen in as Nick and Jenn discuss processed foods, the importance of reading nutrition labels, what we want to see or avoid in the ingredient list, and the power of eating nutrient rich foods. IN THIS EPISODE: ● [04:20] Nick’s history and what led to his eating disorder. ● [10:22] Seeing food in a different capacity at Culinary school. ● [15:45] Specific packaged foods lack nutritional value. ● [18:50] The ability to look at a nutrition label and make an educated decision if it is healthful or not. ● [22:00] Mmmly uses functional ingredients to provide nutritional value while still creating delicious cookies. ● [25:15] Using food to create balance within your body. KEY TAKEAWAYS: ● Eating disorders, including a sugar addiction, could stem from a whole lot of reasons in someone’s past. ● It’s important to have your own knowledge and be able to read labels and make your own educated decisions when buying packaged food. ● The classic foods that we love can be healthy. Utilizing functional foods and ingredients can result in food that is not only nutritionally valuable, but also delicious. QUOTES: “Many of us are in the process of finding our own balance. We go between extremes or we tend to over-correct.” Jenn Trepeck “You should be able to eat the foods that you love any time of the day and feel really great about it and know that it’s actually nourishing your body.” Nick Naclerio “There are many chemically produced and man-made ingredients that should not go in our bodies.” Nick Naclerio RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instag
Bonus · Fri, July 22, 2022
Nutrition Nugget: "I am" vs. "I have"
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. Jenn discusses how using the statement “I AM” is so powerful, and when used repeatedly it becomes a part of your identity. “I AM” is the most powerful command statement there is. Instead, use “I HAVE” statements, which tell our subconscious that this is temporary and changeable. Jenn challenges you to practice saying “I HAVE” instead of “I AM” when referring to your physical body, your mental thoughts, and your emotions. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, July 20, 2022
Wheat, Celiac, Gluten and Glyphosate
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Jenn is here to discuss all things grains, wheat, celiac disease, gluten sensitivity, and glyphosate. She covers what gluten and glyphosate are, how they are used in our foods, and how they have changed over time. Jenn also touches on how the gut microbiome affects different parts of our mental and physical health. Lastly, she covers what we can do to protect ourselves from glyphosate and tips for avoiding future issues for ourselves and younger generations. Tune in today to learn about the impact of gluten and glyphosate on our bodies. IN THIS EPISODE: ● [4:44] What is gluten and understanding the spectrum of how bodies handle it. ● [12:03] What happens with gluten in the gut? ● [14:09] Jenn explains leaky gut and how to repair it. ● [17:33] What is natural hybridization? How does it compare to wheat hybridization and GMOs? ● [22:37] What is the difference between ancient wheat and modern wheat? ● [31:30] Brandy explains what glyphosate is and how it is used. ● [38:35] How the gut microbiome affects different parts of your mental and physical health. ● [44:22] Where do we go from here, and how do we avoid future issues? KEY TAKEAWAYS: ● Our diets now consist of less fiber, more sugar, and more processed foods. It’s important to shift our focus on the health of our microbiome and the impacts that our food has on our gut health, which also impacts our mental health. ● Determining where you want to focus is key; rather than changing everything at once, make small changes in your diet to alter your health significantly. ● Grains have changed so much over the years; try to focus on eating ancient grains and certified organic grains as often as you can. ● If possible, buy your products from local farmers so you can ask questions about what they use on their produce and grains. QUOTES: “Essentially, what we're seeing is that with modern wheat, there are a lot more gluten proteins. So there's essentially more opportunities for reactive nature.” Jenn Trepeck “Estimated that 1 in 133 Americans has celiac disease.” Jenn Trepeck “We have with this hybridization, this idea of, ‘Oh, we can mutate. We can genetically modify this food for these circumstances. We have a growing population that we need to feed, we can do that here in this way’. And then, we sort of fast forward and now we have all this increase in gluten sensitivity and gluten intolerance and celiac disease. And I think it's hard to ignore that connection.” Jenn Trepeck <p
Bonus · Fri, July 15, 2022
Nutrition Nugget: Nitrates & Nitrites
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about Nitrates and Nitrites. What are they? In what foods do we find them? Are they healthful or harmful? Tune in as Jenn clears up the confusion and answers the question: Should we avoid them or should we eat them? Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, July 13, 2022
Gyrotonic (feat. Jessica Chen)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. This week we are joined by choreographer, dancer, and GYROTONIC® trainer, Jessica Chen. Jessica is sharing how her love for movement and dance led her on a path to find a cross training exercise known as GYROTONIC® and how we can all benefit from this method of movement. Jessica discusses the main principles of GYROTONIC® and how it can benefit professional athletes, people looking to get more movement into their lives and even people who claim to “hate working out.”. Listen in to learn more about GYROTONIC® and how it can be used to restore balance and symmetry in your body. IN THIS EPISODE: ● [06:47] Jessica Chen shares how movement and her love for dance led her on a search for the perfect cross training exercise. ● [15:30] What is GYROTONIC® and how does it differ from similar practices? ● [18:32] How to know if GYROTONIC® or GYROKINESIS® is the right fit for you. ● [22:00] Why GYROTONIC® is great for both athletes and people who hate working out. ● [30:15] Jessica explains the equipment needed for GYROTONIC® and GYROKINESIS®. ● [34:28] Should someone start with private lessons or group classes? ● [38:53] How GYROTONIC® helps you understand where a movement is coming from? ● [43:50] How to find a qualified trainer near you and what goes into becoming a certified GYROTONIC® trainer. KEY TAKEAWAYS: ● GYROTONIC® is not just doing the movements, but the quality of how you do the movements. ● The main focus of GYROTONIC® is to mobilize the spine and joints. ● People experiencing back pain can benefit from GYROTONIC®. ● There is a joy to expressing your body, whether you’re a professional dancer or you just like to shake it out. Your body likes to move, it was made to move. ● When you move, you may not realize that you compensate one side for the other, so having a GYROTONIC® instructor to help focus on your movements can really help restore balance in your body. QUOTES: “One of the main principles of GYROTONIC® is to mobilize the spine, and also with that, to decompress the joints.” Jessica Chen “Pain, in some ways, is stuck energy, so we need to move the energy, but we can’t move it if there’s no space to move it. So we need to create space and then move the energy to move the pain out.” Jessica Chen “GYROTONIC® brings us back into symmetry, back into balance.” Jessica Chen “Our bodies settle into old patterns. We sort of have these established tendencies that I think we don’t necessarily recognize for ourselves.” Jenn Trepeck</
Bonus · Fri, July 08, 2022
Nutrition Nugget: Daily Foundation
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about “The Daily Foundation'' and what to focus on daily to improve your health. She touches on the serving of fruits and vegetables, protein, and fat, as well as highlighting the importance of movement, sleep, and stress reduction. We can get caught-up in the fads, details and superfoods but overall, it really comes down to consistency and looking at your overall health. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, July 06, 2022
The Food Trends, Dirty Dozen & Clean 15 of 2022
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, we are talking about the top food trends for 2022 and how these trends are shaped by “pandemic generation.” We talk about different ways the restaurant industry and supermarkets have changed since the pandemic and how restaurants now need to entice people to venture out of their houses. We also discuss the new 2022 Dirty Dozen and Clean Fifteen lists that have just come out. We’ll touch on the lists and give feedback on where we think each trend will go. Join us to get some tips and tricks around the dirty dozen and clean fifteen and what we see as valuable upcoming trends! IN THIS EPISODE: ● [04:45] Discussing Food Trends for the COVID generation. ● [07:52] Foods designed to improve mental health and wellbeing are trending. ● [12:46] Cuisines to watch out for in 2022. ● [19:53] How micro influencers are impacting the restaurant industry. ● [29:09] Produce Blue Books Top 5 Trends to watch in 2022. ● [35:53] Dirty Dozen and Clean Fifteen. KEY TAKEAWAYS: ● Clean 15: Avocados, sweet corn, pineapple, onion, papaya, sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushroom, cantaloupe, mangos, watermelon, and sweet potatoes ● Dirty Dozen: Strawberries, spinach, kale/collard/mustard greens, nectarines, apples, grapes, bell and hot peppers, cherries, peaches, pears, celery, and tomatoes. ● Think about which of the trends are healthy for each individual. Look for things that are easier and healthier. QUOTES: “When you buy local and seasonal, buy in bulk and freeze your own produce. Stuff that's in season tends to be less expensive.” Jenn Trepeck “Just because you can eat it, doesn’t mean it’s nutritious.” Jenn Trepeck “It’s about being savvy consumers. We hold strong to what we know to be true for ourselves and not fall prey to the marketing messages of the food industry.” Jenn Trepeck “During the pandemic, some restaurants did virtual cooking classes or the cocktails for pickup and delivery. So all of these kinds of things that sort of bring the restaurant to the home. And so according to datassential, there's likely to be more of the hospitality driven dining experience at home.” Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan Jenn’s Instagram <a href="https://www.
Bonus · Fri, July 01, 2022
Nutrition Nugget: Visualization
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about visualization. What is visualization? Is it possible to use visualization to make life and healthful decisions easier? Visualization is not only for dream boards or high achieving athletes, it is like a mental rehearsal as we picture a certain situation going as we’d like it to go. Tune in to learn how visualization can be used for everything from a work presentation, a social situation, or a healthy lifestyle that you’d like to achieve. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 29, 2022
Binge Eating (feat. Lisa Oldson MD)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. For today’s episode, Dr. Lisa Oldson, founder of Oldson Medical and Smart Weight Loss Coaching, joins us to discuss binge eating. Binge Eating Disorder is the most common eating disorder, but it is often undiagnosed because it’s easy to hide. Tune in to learn how self compassion, medication and knowledge could support someone with a binge eating disorder and binge eating behavior. IN THIS EPISODE: ● [06:45] Lisa Oldson’s journey. ● [11:00] The way we speak to ourselves is so important. ● [14:15] Understanding that nobody chooses to have binge eating disorder or chooses to carry excess weight. ● [18:00] How we define a binge eating disorder. ● [22:00] Binge eating disorder is the most common of the eating disorders. ● [25:00] Binge eating can feel like a personality flaw, but it is a medical condition. ● [32:00] Someone can have binge eating disorder, but their significant other, spouse, or roommate could have no idea, because they hide it. ● [36:00] Self-compassion and self-coaching might assist with some skills and strategies to address binge eating disorder. ● [41:00] By using the word “practice” you create a little softness and space for yourself not to get it right from the beginning. KEY TAKEAWAYS: ● Binge eating disorder is a medical condition and is the most common eating disorder in the United States. ● Binge eating is difficult to diagnose as it’s often hidden from those closest to us. ● There are ways to support people struggling with binge eating like medication, self compassion and shifting perspectives. QUOTES: “The one thing I would ask people to walk away with some compassion and understanding for the fact that nobody chooses to have binge eating disorder, nobody chooses to carry excess weight.” Dr. Lisa Oldson “Binge eating disorder is definitely the most common of the eating disorders and my opinion about why it is so underrecognized and underdiagnosed is because of the shame and the blame that people have.” Dr. Lisa Oldson RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of
Bonus · Fri, June 24, 2022
Nutrition Nugget: GMO to BE
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about GMOs and BEs. GMO’s are plants, animals, microorganisms, or other organisms whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology. GMO’s are growing more and more common, and the governing bodies now added a “new” name for these “foods:” BE which means BioEngineered. What does this mean for our food supply? How do we identify these ingredients? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Bonus · Thu, June 23, 2022
Nutrition Nugget: GMO to BE
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about GMOs and BEs. GMO’s are plants, animals, microorganisms, or other organisms whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology. GMO’s are growing more and more common, and the governing bodies now added a “new” name for these “foods:” BE which means BioEngineered. What does this mean for our food supply? How do we identify these ingredients? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 22, 2022
Breakfast—Is It Really the Most Important Meal of the Day?
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we are discussing breakfast. Is it really the important meal of the day? Some people are never hungry in the morning, some are ravenous in the morning, or some simply take time to warm up to the day. Skipping breakfast can actually train you out of recognizing what you're experiencing in the morning. Whether you consider yourself a breakfast person or not, tune in to hear alternative ways to include nutrition at the start of your day and if breakfast really is the most important meal. IN THIS EPISODE: ● [02:00] Some people have trouble with breakfast. ● [06:00] People are usually never hungry in the morning or ravenous in the morning. ● [08:00] Where this phrase “breakfast is the most important meal of the day” originated. ● [19:00] Starting your day with breakfast can impact your whole day. ● [26:00] What if you started the day with a nutritious snack and then had breakfast like two hours later. ● [31:00] We're not eating enough for breakfast. ● [36:00] Sugar is what is impacting your cholesterol way more than the fat you eat. ● [40:00] If dinner or lunch was delicious yesterday, eat the second half for breakfast. ● [44:00] How long before bed should you stop eating? ● [48:00] Why some labels are misleading. KEY TAKEAWAYS: ● People have many different views and experiences on how important eating breakfast in the morning can be. ● Generally, we’re not eating enough breakfast. It is an important part of the day and snowballs into more than only our meals. ● Having breakfast isn’t as important as what you have for breakfast. ● There are alternative ways to start the day properly with breakfast, such as having a nutritional snack an hour or two before a bigger meal, or by eating your leftovers from delicious meals the day before. QUOTES: “If you are never hungry in the morning, it could be a function of eating too much the night before or eating too late the night before.” Jenn Trepeck “Everybody's different. As a general rule of thumb, I recommend something in your system within an hour to 90 minutes of waking up other than water.” Jenn Trepeck “That first meal of the day can often be what actually leads to the afternoon coffee, cookie, pick-me-up craving.” Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Fr
Bonus · Mon, June 20, 2022
BONUS! Join Jenn at the Naturally Healthy Women Summit
Extra! Extra! Salad with a Side of Fries listener, Dawn, created the Naturally Healthy Women Summit to support women in their physical, mental, emotional and spiritual health! Featuring 19 speakers over 5 days plus interactive games and Q&A sessions in the corresponding Facebook Group, this online summit offers a tremendous learning experience. It's TOTALLY FREE to participate and for just $67 you can get lifetime access to all 19 sessions. Register here and Jenn will see you there! RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Bonus · Fri, June 17, 2022
Nutrition Nugget: One Bars
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the One Bar, from Fiber One. Jenn recently inspected the One Bar labels and was surprised with what she discovered. Is the One Bar really the best high-protein bar on the market? Tune in to learn more about the nutrition in the One Bar. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 15, 2022
Train Your Gut, A Plant Based Approach (feat. Hope Pedraza)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we’re discussing gut health and training your gut with a plant-based diet with our guest, Hope Pedraza. Hope is a certified holistic nutritionist, nutrition coach, functional diagnostic nutrition practitioner, and a comprehensively certified Pilates instructor and founder of In Studio. Hope also specializes in plant-based nutrition. Join us today as we delve into the benefits of a plant based diet, how to train your gut like a muscle and how to achieve good digestive health. IN THIS EPISODE: ● [02:00] Introducing Hope Pedraza. ● [04:48] Hope’s background in Pilates. ● [08:06] The difference in Hope’s current digestive health compared to ten years ago. ● [10:34] 80% of your immune system lives in your gut. ● [12:24] Plant-based is a little more inclusive and a little less restrictive than the vegan diet. ● [15:19] Short Chain Fatty acids help promote a healthy gut lining so we can repair a leaky gut. ● [18:08] Almost every hormone in your body is linked to your gut. The link between your gut health and your hormone health is undeniable. ● [28:00] Mung beans are a great way to replace meat. ● [31:19] When eating carbs, there’s a difference between processed pasta or bread and eating legumes and whole grains. ● [44:48] Intuitive eating, when you allow yourself to eat what you feel, then you don't crave junk food because you haven't been depriving yourself of it. KEY TAKEAWAYS: ● Digestive and gut health is very important as 80% of your immune system lives in your gut. ● Swapping to a plant-based diet is relatively easy and will support your gut health. ● Easing yourself into a plant-based diet and training your gut to break things down is best, as your gut will handle the change a lot better. QUOTES: “Almost every hormone in your body is somehow linked to your gut. There’s enzymes that come from your gut to help make these hormones.” Hope Pedraza “Your skin is your intestines turned inside out.” Jenn Trepeck “Plant-based is figuring out how to make some simple swaps. I always find that with my clients, the easiest meal to make plant-based is breakfast.” Hope Pedraza “Your gut is like any other muscle in the body. You have to train it.” Hope Pedraza RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan <a
Bonus · Fri, June 10, 2022
Nutrition Nugget: Coconut Water
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about coconut water. Coconut water has gained a lot of popularity in the last few years. Today, Jenn is answering some common questions about coconut water. Tune in to learn what coconut water actually is, if coconut water is healthful, and how to choose coconut water that’s best for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, June 08, 2022
Using Your Environment to Change Behaviors
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today we're discussing the environment, one of the most overlooked components of our behavior. By making conscious changes to our environment we are able to make it easier for ourselves to adopt new and healthier habits. Tune into today’s episode to hear tips on everything from changing your bedroom environment, to eliminating toxic interactions to support motivation and a healthier lifestyle. IN THIS EPISODE: ● [02:00] Members’ Recipe for this week & quarterly live session with Jenn. ● [05:00] How climate can impact our eating habits. ● [08:00] Motivation, and where it truly comes from. ● [12:00] Leaving interactions that are not conducive to good and healthy behavior. ● [18:00] Asking yourself ‘when am I operating from my stress?’ ● [22:00] Why our physical environment is very powerful. ● [28:00] How does your bedroom environment foster sleep? ● [33:00] When activity or exercise becomes a part of social activity. ● [41:00] Calling a friend or family member to pull each other out of something that's spiraling or changing our behavior. KEY TAKEAWAYS: ● Our health, motivation and mental and physical wellness is very affected by our immediate environment. ● Changing our physical environment or being aware of environmental factors can assist us to make important changes in our lives. ● Some factors to consider are our bedroom environment, stressful interactions and old routines which make healthy habits more difficult. QUOTES: “Our environment is one of, if not the most overlooked component of our behaviors, especially changing behaviors.” Jenn Trepeck “If we adjust the environment and shift the context within which the behavior happens, it can make that behavior change infinitely easier to execute and repeat over time.” Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Bonus · Fri, June 03, 2022
Nutrition Nugget: Hibiscus
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Hibiscus. Hibiscus has some powerful ingredients for gut and skin health. It is most often used in herbal teas and as an extract, and every part of the flower is used. With the small amount of research done via test tubes and rats, (dating back to the 1700s) it has been shown to reduce free radicals, increase antioxidants and polyphenol, fight cancer, and lower blood pressure and cholesterol levels. We hope more research will come down the pipe soon! In just a few minutes, Jenn gives us the rundown on hibiscus! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Jenn's Balance Belly Tea for US Listeners Jenn's Balance Belly Tea for Global Listeners
Wed, June 01, 2022
Hydration & Dehydration (feat. Desiree Lotz)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Desiree Lotz joins us to discuss dehydration and rehydration. Desiree is a trained detox specialist and the CEO of Sunshine Vitamins. Desiree shares her knowledge about the products she has created to help people get the nutrients their bodies need to thrive. She also dives deep into the causes of dehydration, the symptoms that people experience when dehydrated, and how to rehydrate in a healthy way. Lastly, she discusses electrolytes and the best way to get the necessary minerals into your system. Tune in to learn the signs you may not have known and what your body needs to be in its healthiest state. IN THIS EPISODE: ● [4:58] Desiree tells her story of how she was raised and how she got into the hydration and dehydration space and how she started her business. ● [10:20] Cal Mag benefits & Desiree’s experience. ● [12:50] How to know if you are dehydrated - signs and symptoms. ● [16:45] Common causes of dehydration. ● [20:46] Side effects of dehydration. ● [21:40] Pure saltwater benefits vs white salt. ● [23:30] Confusing thirst for hunger. ● [26:38] Rehydration - Why it’s important and the best way to do it. ● [32:00] Understanding what electrolytes are and how we can get them and what types to avoid (Gatorade). ● [35:43] Thoughts on seltzer water / carbonated water. KEY TAKEAWAYS: ● 99% of humans are dehydrated and they don’t even know it. ● Water does not cure dehydration, the right minerals are necessary to be fully hydrated. Celtic Salt and pure saltwater added to your drinking water are a great way to get the minerals. ● Our soil is not what it was back in the day, so we have to take extra precautions with the way we get our minerals since animals and plants are no longer soaking them in. ● There are many side effects of dehydration such as depression and blood sugar. Many people head to the doctors to seek medical help when really they can add more hydration and feel better. The medication that people take often leads to more serious side effects. QUOTES: “99% of people I test are dehydrated” Desiree Lotz “The soil is so deprived of minerals. You’re not getting it in your vegetables, in the meat you eat because it isn't in the soil” Desiree Lotz “Hydration and rehydration are about much more than water” Desiree Lotz “Happiness starts with a healthy body and a healthy mind and it all works together” Desiree Lotz RESOURCES: Become A Member of Salad
Bonus · Fri, May 27, 2022
Nutrition Nugget: Chewing Gum
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about chewing gum. Some people will say gum helps curb cravings or they eat less when they chew gum. While others say it can cause stomach upset. Which is true given the research? And do the ingredients matter if we’re not swallowing it? In just a few minutes Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 25, 2022
Healing Your Body Image (feat. Alexandra Carter)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. On today’s episode, Alexandra Carter joins us to discuss body image. Alexandra is a professional actress-turned wellness coach and a certified intuitive eating counselor. Alexandra shares her own struggles with body image, self-acceptance issues plus tools to help us all in those moments when try on a pair of jeans…and they don’t fit. Whether it’s preparing for your Summer beach/pool day, your family BBQ or even your regular Instagram feed scroll, the insights and guidance in this episode will be incredibly useful! Tune in to join our conversation about healing body image and finding compassion and understanding for ourselves. IN THIS EPISODE: ● [03:00] Introducing Alexandra Carter. ● [06:00] Alexandra discusses her experiences as a child actress struggling with body image. ● [08:00] Alexandra realized other actors also spent all of their time and energy telling themselves that they weren't good enough. ● [12:00] Start by getting really in tune with what you're thinking and feeling. ● [15:00] How Kristin Neff, the leading voice on self-compassion, breaks down self-compassion into three categories. ● [18:00] How to start tying these dots together. ● [25:00] External factors that make us believe our bodies aren’t good enough. ● [30:00] A four-step process to assist us with comparison. ● [35:00] How we experience body image, as if looking through a lens. KEY TAKEAWAYS: ● Body image issues can form for a variety of reasons or from being brought up in certain environments. ● Your inner narrative, the way you speak to yourself, impacts how you see yourself and your body. ● There are ways to change your body image, such as having self-compassion and keeping good boundaries when in triggering environments. ● Stop looking through the lens and filtering yourself. Trust that you are a natural phenomenon as much as any beautiful landscape and let yourself live from that place instead of sitting behind the camera. QUOTES: “I didn't think anyone else felt so wrong in their bodies. I didn't see anything wrong with anyone else, I could only see what was wrong with me.” Alexandra Carter “We might try on a pair of pants that don't fit and all of a sudden that means we’re lazy or we’re disgusting. All of these feelings run through our head, but the truth is, the pants don't fit.” Alexandra Carter RESOURCES: Become A Member of Salad with a Side of Fries <a h
Bonus · Fri, May 20, 2022
Nutrition Nugget: Tabata
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever feel like you don’t have time to work out? This week, Jenn's talking about the Tabata workout, a 4 minute intense workout that can improve athletic performance, glucose metabolism, and fat burning. Tune in to learn how Tabata is proven to be more effective than moderate intensity training even for longer periods of time. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 18, 2022
Mental Health in Action
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In honor of mental health action day and mental health awareness month, today’s episode is all about the cornerstones of mental health, including anxiety, the fear of not being good enough, eating disorders, disordered eating, substance abuse, and addictive behaviors. This episode is a demonstration of what it looks like to connect with others about how we’re feeling, what we need and how to be there for others to foster mental health. It’s about giving yourself space and recognizing the underlying feelings beneath addictive behaviors. IN THIS EPISODE: ● [04:00] Films about addiction, mental health, and trauma can help us overcome the shame, blame, and the stigma we experience in our struggle. ● [13:00] Fundamentally what underlies all of our coping behaviors. ● [15:00] We’re all coping with challenging emotions that we're experiencing on a daily basis in today’s society. ● [18:00] What underlying mental health symptoms can look like in today’s society. ● [21:00] The difference between going to the gym as an addiction, or as a positive action to make you feel better. ● [26:00] It’s okay to not be okay. ● [32:00] Why it’s important to assess what is on your plate and make space for yourself. ● [37:00] Why do we put so much expectation on what self care is supposed to look like? ● [40:00] Taking the time to be intentional and decide how you want to invest your thoughts. ● [46:00] Mental Health in action. KEY TAKEAWAYS: ● Everyone has struggles with mental health, from not feeling good enough in today's society, to diagnosed mental illnesses like bi-polar disorder. ● There are a multitude of addictions and behaviors we use to avoid difficult feelings like drugs and alcohol, Netflix and food or gym and fitness addictive behaviors. ● To overcome these behaviors, it’s important to create emotional space for yourself and realize the underlying feelings beneath the addictions. ● Be in conversation, share openly, and listen because sometimes you don’t have to solve the problem. QUOTES: “Mental health is health. We don’t have true health and wellness if we aren’t mentally, psychologically well.” Jenn Trepeck “It doesn't always look like substance use disorder, sometimes it looks like toxic work environments.” Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries <a href="https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?refEmail=0F13173F000B
Bonus · Fri, May 13, 2022
Nutrition Nugget: Work the Globe
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about “working the globe”. What does this mean and how can it help cure food boredom? Just because you buy the same foods at the grocery store, doesn’t mean you have to cook it the same way for every meal. Tune in to hear real life examples of “working the globe”. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 11, 2022
Plant Based vs. The Carnivore Diet
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. In the age of social media influencers and internet gurus, it can be hard to distinguish between fact and fiction – especially when it comes to diet and nutrition. Today, Jenn is comparing two popular diets: plant-based and the carnivore diet. What are they and how do you evaluate which one is better when both are said to be the best? Listen in as Jenn points out common red flags to look for and how to make reasonable and realistic changes that will improve your overall health and wellbeing! IN THIS EPISODE: ● [09:39] What is the carnivore diet? ● [16:44] How to evaluate nutritional claims. ● [22:15] What is a plant-based diet? ● [24:46] Are the varying results from plant-based vs carnivore diet from causation or correlation? ● [37:21] Red flags to look for. ● [46:15] Reasonable and practical diet choices. KEY TAKEAWAYS: ● Be on the lookout for red flags when listening to internet “gurus” or doctors claiming certain diets or foods are better or worse than others. Do your research to verify that what they're saying is correct before jumping on board. ● When trying new foods or a new diet, be sure to pay attention to how you feel. If you're not sure, make that your primary focus and start paying attention to your body and how it reacts to changes in your diet. ● Research does not confirm that there is one specific way that humans are supposed to eat. We are a combination and not everybody will need the same things. QUOTES: "There is zero evidence that a plant-based diet is best for a hundred percent of people, but there is evidence that a hundred percent of people would benefit from more plants in their diet." - Jenn Trepeck "If you're generally well, and you want to feel good and have energy to go about your life, I vote for varietarian." - Jenn Trepeck RESOURCE LINKS Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Bonus · Fri, May 06, 2022
Nutrition Nugget: Quercetin
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about quercetin. What is quercetin and what does it do? Why was it the most googled nutrient in 2021? How do we get it? Tune in to learn about this unique antioxidant and its health benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, May 04, 2022
Kitchen Convenient (feat. Tina McDermott)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Today’s guest is Tina McDermott. Tina has been working in the health and wellness industry for almost 20 years. She feels she was born to help people improve their health, wellness, and exercise as the vehicle for making this world a better place. She calls herself the “lazy, inspirational chef.” Join us as we discuss how to make your kitchen more convenient to free up your time and make cooking easier and more fun! IN THIS EPISODE: ● [08:00] The beginning of Tina’s journey. ● [12:00] How Tina cooks at home. ● [15:00] How do we make our kitchens more convenient? ● [18:00] Tina’s kitchen essentials. ● [25:00] An instant pot frees up time for other things. ● [28:00] Using the right stocks with natural flavors. ● [31:00] Forgotten foods to add to your repertoire. ● [38:00] Great tasting grains. KEY TAKEAWAYS: ● Having a convenient kitchen assists with preparing nutritional and delicious recipes. ● Items with multiple uses, such as an instant pot or cast iron skillet, can help declutter your kitchen counters. ● The benefits of having convenient items and ingredients in your kitchen are that you will have more free time and cooking will be easier. QUOTES: “A dull knife is a dangerous knife.” Tina McDermott “There’s a whole slew of foods that most people forget about that are incredibly good for us and are easy to make and delicious to boot.” Tina McDermott “Some nights we want to do more than other nights. And so there's an awareness piece of our schedule. There's an awareness piece of how involved certain things are to cook. What takes longer, what's faster, those kinds of things.” Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Guest Resources: Youtube Instagram Facebook Business Page Facebook home page GUEST BIO: Tin
Bonus · Fri, April 29, 2022
Nutrition Nugget: Smoothies
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, we're talking about smoothies. Fundamentally smoothies can be great. They can help us get a lot of nutrients, vitamins and minerals. Smoothies can act as a compliment to the rest of our food choices and add variety to our diet. But smoothies can also be a giant trap! Smoothies aren’t inherently healthy or nutritious; some pack more sugar than an ice cream sundae. Yikes! Here’s how to build your best smoothie. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, April 27, 2022
One Team: You and Your Body
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Do you feel like sometimes you try to do things and your body is not responding? Instead of fighting with our bodies, is it possible to improve our health and work as a team? Today’s episode of Salad With a Side of Fries, Jenn discusses how you can work together with your body to improve your overall wellness, instead of playing tug of war and expecting your body to function without listening to it. Tune in to hear how you and your body can be one team, where cravings may come from, how other factors like hormones, stress and sleep affect your body, and a whole lot more. IN THIS EPISODE: ● [05:00] How sleep can be affecting your wellness. ● [11:00] Analyzing your body for things you’d like to change. ● [20:00] Mood and hormones. ● [24:00] A woman’s 28 day cycle impacts not just her reproductive system, but her brain health, metabolic health, immune health, her stress response and gut health. ● [27:00] We expect ourselves to thrive without skipping a beat, even if we aren’t taking care of our bodies. ● [32:00] The grace to say every day is different can help us shift from judgment of what we are experiencing to observing what we are experiencing. ● [41:00] Where to start learning the language of your body. ● [43:00] Your body is your vessel that carries you through life to do the things that you want to do and impact the people around you. KEY TAKEAWAYS: ● Instead of fighting with our bodies, we want to focus on listening to what it is telling us to improve our health and work as a team. ● In addition to diet, many factors affect our health including stress, hormones, gut health, and lack of or too much sleep. ● Working with our bodies by doing things such as balancing our blood sugar and listening to our bodies helps make everything easier. QUOTES: "When you feel like your body's not responding, what if you relax a little and ask what your body's trying to tell you." - Jenn Trepeck "The body knows how to be healthy, the body knows how to heal, the body knows how to function. We have to get out of the way." - Jenn Trepeck "Blood sugar and cortisol are some of the biggest endocrine disruptors." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan <a href="https://asaladwithasideoffr
Bonus · Fri, April 22, 2022
Nutrition Nugget: Green Coffee
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week Jenn is talking about Green Coffee, an ingredient often confused with coffee or green tea, but they are not the same. Fundamentally green coffee and coffee both originate from the coffee fruit, but their chemical profiles are different. The biggest difference being the amount of chlorogenic acids, compounds with potent antioxidant and anti-inflammatory effects that provide a range of health benefits. When we look at green coffee or the green coffee bean extract, we hear claims that it might affect blood vessels and therefore reduce blood pressure. We also hear that it impacts how our body responds to blood sugar. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram Try Jenn’s Green Coffee (for US listeners) Try Jenn’s Green Coffee (for Global listeners)
Wed, April 20, 2022
Making Sense of Sunscreen (feat. Brandy Searcy)
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today’s featured expert on Salad With a Side of Fries is Brandy Searcy, a pharmaceutical formulation development scientist and self-proclaimed health geek, who for the past 12 years has been developing Rain Organica, a line of all in one products for a simple skincare routine. Tune in today to hear Brandy Searcy teach us how to know which sunscreen is the healthiest while also protecting our skin from the sun's harsh UV rays. We discuss everything relating to sunscreen, including SPF factors, getting outside, and how to protect our skin from sunburn and harmful sun rays, while avoiding using unnecessary and damaging chemicals. IN THIS EPISODE: ● [05:00] Brandy’s early beginnings with science. ● [08:00] Being diagnosed with Lyme disease. ● [12:00] Using Reiki and myofascial release massage for healing. ● [15:00] The western approach to sun protection and how to understand spf. ● [18:00] Skin acting as a barrier. ● [21:00] Multiple nations around the world banning certain chemical sunscreens. ● [24:00] Iron oxides in makeup. ● [26:00] What's the story with skin cancer and sunscreen, is it really protecting us? ● [31:00] How do we balance the need for daily sun exposure for Vitamin D but also protecting ourselves from the potential harm of the sun. ● [35:00] Darker skinned people don't need as high amounts of vitamin D as lighter skinned people. ● [38:00] Rain Organica makes skincare simple with a 3 step skincare routine. ● [44:00] A spiritual sickness that plagues the world instead of physical. KEY TAKEAWAYS: ● Certain sunscreens can have damaging effects to our skin health and general health. ● We need to balance our need for sun and its nutrients with protecting our skin from harmful rays and sunscreens with certain chemicals. ● Sunscreens with higher SPF factors don’t actually offer more sun protection than sunscreens with lower SPF factors. ● Antioxidants can offer protection from harmful effects of sun exposure ● Rain Organica makes skincare simple with a 3 step skincare routine. QUOTES: “The thing about sunscreens is they contain the word screen in them. They are filters for UV rays. The way that a physical sunscreen works is it sits on the surface of your skin and when UV rays hit your skin, the physical sunscreen makes them bounce back off so they are not penetrating your skin.” Brandy Searcy “If you look at the active ingredients list (on sunscreen), i
Bonus · Fri, April 15, 2022
*Encore* Nutrition Nugget: Olive Oil
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Olive Oil. Olive Oil is one of the ‘healthy fats’, but what does it actually give us? Olive Oil has many antioxidant properties but not all olive oils are the same! Avoid the light, extra light, mixed, pure, and more; read the ingredients to make sure you’re getting the good stuff, as refined olive oil is devoid of nutrition. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, April 13, 2022
*Encore* Performance Nutrition (feat. Kate Lyman)
The Salad With A Side Of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. There are many ways to improve our wellness from your nutrition intake and activity to kindness, workout buddies and long hikes. Today’s episode of Salad With A Side of Fries is an encore release on Performance Nutrition, featuring Kate Lyman. Kate discusses how to improve physical performance and overall health using nutrition as a tool. Tune in to learn how to support your health goals and shift your perspective on how nutrition and fitness work together! IN THIS EPISODE: ● [04:00] Introducing Kate Lyman. ● [05:00] Member’s Recipe for slow cooked salmon with chickpeas and greens. ● [08:00] Kate Lyman’s beginnings in taking on nutrition clients. ● [13:00] What we focus on when getting healthy? ● [18:00] The importance of meal timing. ● [22:00] Adequate amounts of protein. ● [28:00] A transactional relationship between our nutrition and exercise. ● [32:00] Rapid fire Q and A with Kate Lyman. KEY TAKEAWAYS: ● There are ways to support performance with nutrition, kindness, knowledge and understanding your health goals. ● You need to be clear what your primary goal is. Is it losing weight, or building muscle and strength for endurance? ● Different approaches are needed to suit each individual’s goals. QUOTES: “The main message has to be that, to an extent you have to choose your primary goal.” Kate Lyman “Eating is part of training and this is a really big thing we miss in this endurance world.” Kate Lyman “The big thing is not cutting calories because we're not training one day. Our body is trying to fuel, repair and recover, and we need that food in order to do so.” Kate Lyman RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Website - www.katelymannutrition.com Instagram @klnutrition Facebook Kate Lyman Nutrition Free resources, including Everyday Macros meal prep cookbook: www.katelymannutrition.com/resources GUEST BIO: Kate Lyman is a nutritio
Bonus · Fri, April 08, 2022
Nutrition Nugget: Integrity
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about integrity. What does that have to do with our food? Belief in ourselves is a function of integrity. Integrity is about being a person of our word, a person who keeps their commitments with others and upholding our integrity with the things that we want to do for ourselves. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, April 06, 2022
Fats, Plants & Us (feat. Udo Erasmus)
The Salad With A Side Of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We've all heard that essential fats are important for our nutrition, but what does everybody really need to understand about oils and processing of oil? Today's guest on Salad With a Side of Fries is Udo Erasmus. Udo Erasmus is the co-founder of the Udo’s Choice line, which can be found in whole foods and other health food stores worldwide. He designed the machinery for making oils with health in mind and pioneered flax oil. Tune in today to hear Udo Erasmus's history and how essential fats, omega-3s, and omega-6s are important in our everyday lives. IN THIS EPISODE: ● [02:22] Udo Erasmus’s background and current trainings ● [04:04] Today’s recipe for chickpeas, spinach, and quinoa patties ● [05:48] Udo’s early beginnings, born in Poland during the second World War ● [09:31] Udo as a six year old wishing for harmony ● [10:18] Udo Erasmus taking a job as a pesticide sprayer, leading to pesticide poison ● [11:33] Research on health and nutrition, and focusing on fats ● [15:05] The meaning of essential fats ● [18:00] The details behind omega-3s, and omega-6s ● [19:45] Making oils with health in mind ● [23:00] Oils made with shelf life in mind ● [29:00] Healthy cooking with oils ● [32:42] Setting a standard with your life ● [36:46] Toxicity in oils ● [40:59] The importance of plants ● [45:13] Probiotics and digestion ● [46:50] Rapid fire questions for Udo. KEY TAKEAWAYS: ● Essential fats such as omega-3 and omega-6 are essential for health; essential means our body can’t make them. ● There are many factors to absorbing essential fats, like processing and your general health. ● Udo Erasmus has designed the machinery for making oils with health in mind. QUOTES: “Omega-3 and omega-6 are essential, as a nutrient that you have to have to live and be healthy.” - Udo Erasmus “We depend on plants for our essential fatty acids. If you go right down to the basics, they don't come from animals.” - Udo Erasmus “Plants are the latest category of food perverted by the food industry.” - Jenn Trepeck "Most of the time, when we talk about food-related illness, it's not the food, it's the processing that changes the food that is the big issue." - Udo Erasmus RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries <a href="https://www.instagram.com/saladwithasideoffrie
Bonus · Fri, April 01, 2022
Nutrition Nugget: Celery
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's nutrition nugget is celery. March is celery month. Celery is in the same family as carrots and parsley, and like these other plants, celery offers a variety of plant compounds that have powerful antioxidant properties, and includes essential vitamins like vitamin K, A, etc. So what does this mean for you? How can we make the most of celery's nutrient benefits? Is it really a negative calorie food?In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Tue, March 29, 2022
Earth's Remedies (feat. Liana Werner-Gray)
The Salad With A Side Of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. The world is shifting from always eating processed foods, to natural healing and plant-based food becoming normalized and mainstream in 2022. In today’s Salad With a Side of Fries episode, we are joined by Liana Werner-Gray. Liana is a certified nutritionist, natural food chef, and four time best selling author of Earth Diet: Cancer Free With Food, which is in the top 100 cancer books of all time. Join us as Jenn and Liana discuss the benefits of eating naturally and from the earth to prevent cancer, assist with eating disorders and anxiety as well as simply providing us with the nutrients we need to feel great and proud of ourselves. IN THIS EPISODE: ● [06:00] Liana’s experience growing up in outback Australia. ● [08:00] Liana learned from Indigenous culture that eating straight from the bush or ground will provide us with the most nutrition. ● [13:00] Liana’s mum used juicing and a natural lifestyle to become cancer free. ● [20:00] Burnout compared to the indigenous practice of including rest. ● [28:00] Healing foods that we'd all be served by adding more of into our everyday nutrition. ● [33:00] Benefits from real cacao. ● [38:00] Gluten has changed a lot in the last 50 years. ● [45:00] If we nourish our body with foods that nature provides, we can't help but feel proud of ourselves. ● [50:00] All of this natural healing and plant based food is becoming normalized and more mainstream today. KEY TAKEAWAYS: ● Eating from the earth provides us with the best nutrition. ● A natural lifestyle assists with healing cancer, anxiety, and eating disorders. ● All of us as humans will benefit from adding nutrition straight from the earth into our diets. QUOTES: “Regardless if someone's going to do chemo, people need proper nutrition to nourish the body and to boost the immune system. Certain foods do kill cancer cells and that's been proven.” - Liana Werner-Gray “Most people are eating a lot of foods that do not have any nutritional value.” - Liana Werner-Gray “Western medicine tells us it’s ‘normal’ if enough people have the symptom.” - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Si
Bonus · Fri, March 25, 2022
Nutrition Nugget: Willing
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about being willing. This is a mental shift kind of nutrition nugget. Have you ever said ‘I can't fit my exercise in today" or 'I can't find time to go to the grocery store’? What if you changed your language from "can't" to "not willing.” ‘I'm not willing to fit my exercise into this day. I'm not willing to find time to go to the grocery store’? Jenn describes some of the ways that willingness - or a lack thereof - manifests in our lives, and offers tips on how to shift your mindset. Want to find out how? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 23, 2022
Q & A: Supplements
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We delve into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode we’re answering your questions on supplements. We discuss everything from filling in the gaps where our nutrition falls short, calorie intake, supplement approvals, how to know if you should take supplements, genetic factors, superfoods, and the reasons why we can't supplement our way out of poor nutrition. Join us as we answer all these wonderful questions sent in by our members at Salad With a Side of Fries. IN THIS EPISODE: [01:00] The Spring Move challenge. [04:00] How to sign up as a member. [10:00] Supplementation is about supplementing, not an excuse to not eat nutrition. [11:00] How do I know if I should take supplements? [15:00] The dominant nutrients that impact long-term health. [19:00] Ask questions, to further understand nutrients and supplements. [25:00] Discussing MCT oil. [30:00] The benefits of magnesium. [33:00] How to choose and store Omega 3. [40:00] Key factors for detoxification including environmental exposures, and quality nutrition. KEY TAKEAWAYS: Supplements should be used to supplement nutrition, not instead of eating nutritional foods. There are many factors in choosing the right supplements for you. Supplements are more effective when taken with other vitamins, instead of on their own. Start with your personal health targets. Are we focused on our sexual health, cognitive health, blood pressure, body fat percentage or something else? RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram QUOTES: “Reaching balance requires a combination of vitamins, antioxidants, minerals, and women have unique needs based on age.” Jenn Trepeck “Supplementation is not an excuse to not eat quality foods.” Jenn Trepeck
Bonus · Fri, March 18, 2022
Nutrition Nugget: Nocebo
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about nocibo . Ever heard of it? It’s similar to the word placebo , where an inactive substance provokes a perceived benefit. But nocibo happens when an inactive substance causes perceived harm. This can also happen when we essentially have negative expectations regarding a treatment or prognosis. So how can our mind cause us physical harm? How do we avoid falling into the nocibo trap? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 16, 2022
March Madness: Food Style
The Salad With A Side Of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. We delve into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode we focus on March Madness, and the meals we eat at this time of year. From fries to snack type foods, what’s on your bar food menu, and how can we add some nutrition and balance. Jenn also covers the holidays this time of year and tips for traveling as life returns. We can live life AND make our health a priority. IN THIS EPISODE: [02:00] Members information: a new recipe and live Q & A. [09:00] Choosing lighter entre meals or snacks with protein. [11:00] Healthier style burgers and tray style food. [14:00] Splitting fries with someone to still enjoy them. [18:00] Adding protein and nutrients to salads. [23:22] Choices of cleaner alcohol drinks while socializing. [25:00] The liver's main function in getting rid of toxins. [31:00] Checking in with yourself on drinking times so that you can moderate. [35:00] The three-bite rule to help with portion control. [41:00] Why remembering “progress over perfection” can help you sustain your eating and wellness goals. KEY TAKEAWAYS: March Madness is fun but it doesn’t need to be unhealthy. You can still enjoy your treat foods while adding in nutrients. Making small changes in our food choices means we can still be satisfied as we eat healthier. Drinking can be fun in moderation and there are healthier choices available. Holidays and travel don’t have to mean the end of our healthful habits RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram QUOTES: “When our blood sugar is low, our body is signaling us to give it food and fuel as quickly as possible.” Jenn Trepeck “If you see vegetables elsewhere on the menu or on a different salad, ask them to put some [of those veggies] on your salad.” Jenn Trepeck
Bonus · Fri, March 11, 2022
Nutrition Nugget: Huperzine A
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Huperzine A. Ever heard of it? Touted for improving cognitive function and memory in addition to the connection between the body, is this the cure for Alzheimer’s Disease? A way to prevent dementia? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 09, 2022
Super-Aging (feat. David Frost)
Building on last week’s episode about longevity, this week Jenn sits down with David Frost, founder of Well Past Forty LLC, to discuss key factors in living to age 100 and beyond! David’s expertise in nutrition, endurance, and strength training coupled with a dedication to understanding science and research, brings us tools we can implement now to get older but not get old. IN THIS EPISODE: [07:47] David shares his story and why he founded Well Past Forty LLC. [14:36] Why motion is medicine. [23:12] The difference between getting old and getting older. [36:48] What is a telomere and why are they important? [40:13] Here are some things you can do to age well. KEY TAKEAWAYS: The number one cause of death in America is the American diet. Motion is crucial for our health and longevity. The 4 F’s of motion are fight, flight, feeding, and frolicking. Fat is not evil, where it’s stored is what’s important. RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan Well Past Forty Website David Frost LinkedIn Well Past Forty Facebook Well Past Forty Twitter Well Past Forty Instagram BIO: David E. Frost is an NFPT-certified Master Fitness Trainer and a rowing coach. After decorated careers in America’s Navy and corporations, he founded Well Past Forty LLC to promote wellness and longevity for those nearing forty, and those who are well past forty years young. He specializes in nutrition, endurance, and strength training; adapting sessions for people dealing with cancer, MS, PD, CP, diabetes, and metabolic syndrome. QUOTES: “You have to get older, but you don’t have to get old.” - David Frost “Old is a frame of mind related to calendar years.” - David Frost “It has been clinically proven that you can extend the length of your telomeres by moving.” - David Frost
Bonus · Fri, March 04, 2022
Nutrition Nugget: Don't
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about the word “don’t”. All too often we tell ourselves, “don’t do this or don’t eat that.” Does it work? If you’re like us, it creates a whole cascade for willpower. Maybe there’s a better way? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram
Wed, March 02, 2022
The Longevity Equation
No one wants to get old! That implies lethargy, a lack of social life, weight gain, wrinkled skin and that’s just the beginning! What if there’s a difference between aging and getting old? Today’s episode of Salad WIth a SIde of Fries is all about longevity. Everyone will inevitably experience aging, but there are ways we can slow it down, do it well and maintain energy and vitality. Join us as Jenn discusses the biggest factors that contribute to aging, how you can assess your overall aging, and different practices to help you find true longevity. It is never too late and it is never too early to start, so listen now! IN THIS EPISODE: [10:00] We discuss the biggest factors that contribute to aging. [20:09] Here are a few assessment tools people can use to assess how well they are aging. [28:23] Jenn shares her Longevity Equation, a new pyramid people can use to age well. [43:04] Detoxification is crucial for aging well, and here’s why. [46:36] Building purposeful habits to incorporate proactive health practices into your daily routine can help you age well. KEY TAKEAWAYS: The biggest factors that contribute to aging are sleep, stress, body composition, activity, and smoking. Our nutrient requirements increase with age while our caloric needs decrease. As we get older, it gets harder to get up again after long periods of being stationary. RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With a Side of Fries Instagram QUOTES: “Starting around age 30, we lose 3-5% of our muscle mass each decade.” Jenn Trepeck “Heart Health and stress reduction are sexual health.” Jenn Trepeck “Start now. It is never too late and it is never too early to build healthy habits.” Jenn Trepeck
Bonus · Fri, February 25, 2022
Nutrition Nugget: Catalina Crunch
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Catalina Crunch. Have you seen it in your grocery store? It's marketed to us as high fiber, low-carb, keto-friendly cereal, snack mix and cookies. Is it too good to be true? Is it the magical answer we've all been looking for? Or just another wolf in sheep's clothing? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, February 23, 2022
Sex Ed for 2022 (feat. Justine Ang Fonte)
A taboo topic for some but this is truly life-saving information which is why we're talking about it. Meet Justine Ang Fonte, a health educator who survived a bit of a scandal in 2021 to come out the other side of it as an even stronger advocate for herself and her students. Joining us to help us understand why we want to start talking about sex ed as early as Pre-K and how to talk about it with our own families at all ages, this episode will likely redefine for you what sex ed actually means. While it might now include pornography literacy, it's also about so much more than intercourse. Listen in! I can't wait to hear your thoughts. Outline: Welcome back Meet Justine Ang Fonte The 2021 controversy around Justine's lessons for students Why are people so uncomfortable with sex ed? Reframe sex ed: this is life-saving information The health gap impacts the achievement gap What parents will teach vs what schools can teach Consider what environment feels safe to the child Body image, sexuality & sexualization at every age Modeling language Sex ed curriculum at home A commercial, a movie How do you have a conversation about bodily autonomy given the public context and the Supreme Court review of Roe v Wade Porn literacy: what is it & why is it important Balancing sex positivity and protecting our kids How to have these conversations with your kids What to say to Pre-K students What to say to middle & high school age kids Setting boundaries: teaching it & practicing it The "Golden Rule" vs the "Platinum Rule" Justine's ghostwriting Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Justine's IG , Ghostwriting IG & Website Quotes: "Teaching children the names for their anatomy makes them less vulnerable to child sexual predators." – Justine Ang Fonte "Many conversations have nothing to do with intercourse, but everything to do with identity and sexuality...that's sex ed." – Justine Ang Fonte "Porn literacy is the understanding that pornography is not education, it's entertainment...if we ask about media literacy...
Bonus · Fri, February 18, 2022
Nutrition Nugget: Alkaline Water
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about alkaline water. Maybe you've never heard of it or maybe you spend the extra money for this fancy water. Is it worth it? Does it really help slow the aging process and can it help our body fight disease? Or can it potentially cause harm? In just a few minutes, Jenn answers all these questions and morel! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, February 16, 2022
Metabolic Rehab
Whether it's a diagnosis or a gut feeling, most of us know when our metabolism isn't functioning optimally. We gain weight, we feel like no matter what we do it's not "working" and that's just the beginning! Jumping off of last week's episode where Dr. Philip Ovadia connected our heart health to our metabolic health, Jenn's talking us through how to rehabilitate our metabolisms. Best news? We're NOT DOOMED!!! From a brief self assessment and lab tests we might want, to what we do to repair and rebuild our metabolisms then how we know when we're "there" this episode is not to be missed! Outline: Welcome back & meet Ronnie Intro to today's topic Understanding metabolism Defining metabolism Basal Metabolic Rate (BMR) & Resting Metabolic Rate (RMR) What influences it Weight set-point BMI Assessing our own metabolic health Causes & blood-work markers, hormone panels Your metabolism is not fixed How to rehab your metabolism Muscle The cardio "guidelines" Improving insulin sensitivity Eating enough The grocery store checkout analogy Macronutrients Micronutrients Supplementation Chromium, selenium, iron L-Carnitine Ginseng, don quai, black cohosh L-Tyrosine Iodine, zinc, vitamin C, antioxidants Short-chain fatty acids African Mango Seed Extract (GoTrim™) White kidney bean extract & LeptiCore® Consistency Stress Sleep Short-term vs long-term changes to metabolism The role of support Bottom line/recap of how to rehab the metabolism How you know when you're "there" Final thoughts Quotes: "Our metabolic health is very much in our control, in our power." – Jenn Trepeck "BMI is BS...it's an inappropriate barometer." – Jenn Trepeck "Your metabolism is not fixed." – Jenn Trepeck "Muscle dictates metabolism." – Jenn Trepeck "Under-eating slows your metabolism." – Jenn Trepeck "Muscle is metabolically active, fat is not." – Jenn Trepeck "Our body is designed to stay alive." – Jenn Trepeck "We are a country of people who are overfed and undernourished." – Jenn Trepeck "Stress hijacks every system in your body...sleep sharpens every tool in your toolbelt." – Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram
Bonus · Fri, February 11, 2022
Nutrition Nugget: C vs I
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about C vs I. This became a "thing" on social media towards the end of 2021. Do you know what it is? As Jenn explains it, they aren't as diametrically opposed as we think but both choices come with additional considerations. Listen in, this might just be a life-changing few minutes! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, February 09, 2022
Matters of the Heart...And Metabolism (feat. Dr. Philip Ovadia)
To honor Heart Health Month, Jenn sat down with Dr. Philip Ovadia. He's a cardiothoracic surgeon who learned, the hard way, that everything he was taught about nutrition growing up and in med school was wrong, and was the leading cause of patients ending up on his operating table. He's now helping people transform their health through lifestyle. He believes that 90% of his surgical patients could have prevented the need to see him! Debunking common heart health myths, outline what we want to request from our doctor and more, this year's February heart health episode is not to be missed! Outline: Welcome back & intro today's topic Meet Dr. Philip Ovadia Dr. Ovadia's story - growing up obese, eventually learning new information, removed 100lb from his own body & shifting what his medical practice looked like "Meds will never make you better" & how to navigate doctor recommendations with what we're learning Myths & misconception around heart health The food pyramid Saturated fat is the cause of heart disease LDL & statin drugs, cholesterol is the singular cause of heart disease Why we're not talking about the biggest red flags for heart health? How much med school taught about lifestyle or nutrition Defining metabolic health What happens int he body when people become metabolically unhealthy The connection between metabolic health and cardiovascular disease The role of genetics & family history vs lifestyle Oils vs natural fats vs seed oils Processed foods & diet plans vs health supportive eating The role of sleep & stress in metabolic health Indicators & way to measure/monitor our metabolic health Waist circumference Blood pressure Fasting Blood Glucose HDL Cholesterol Triglycerides Normal/acceptable ranges vs what we really want to see Add a fasting insulin test How do we get our doctors to do the extra labs? Ex. CRP How to respectfully push back on our doctors A key learning since Dr. Ovadia's book was published Blood clotting & inflammation Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Dr. Ovadia on IG , FB , <a href="h
Bonus · Fri, February 04, 2022
Nutrition Nugget: Resveratrol
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Resveratrol. Maybe you can't say it, but you've probably heard of it. It's why so many people say to drink a glass of red wine each day. From our hearts to our brains, arthritis, cancer and blood sugar, this nutrient may be quite powerful. So cheers(!) to heart health month and drink your red wine...or should we not? In just a few minutes, Jenn gives us the rundown on resveratrol! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Favorite Resveratrol for US & Canadian Listeners , for Global Listeners
Wed, February 02, 2022
Meal Kits Unpacked
Sometimes life gets busy and cooking feels daunting. For others of us (wink wink) we just don't cook...or shouldn't cook! Then meal kits came along. From the OGs of Blue Apron and Hello Fresh to newcomers like Purple Carrot and Sun Basket, Jenn gives us the rundown on these popular cook-at-home options. They certainly simplify cooking but are they all worth the money? Will they help us reach our health goals faster? Consider this your cheat sheet to meal kits! You're welcome :) Outline: Welcome back & welcome back Stephanie Intro to today's topic Chefs Plate Blue Apron HelloFresh Fresh Direct Amazon Kitchen Fresh n' Lean Sunbasket Sakara Life Purple Carrot Prolon (cleanse) Daily Harvest BistroMD Freshly Rastelli Nutropia Yumble General Guidelines The food The schedule The cost/benefit Your food needs (modifications) The quantities The trade-offs (pick your battles) Final thoughts Quotes: "How closely does this resemble food you'd make yourself?" – Jenn Trepeck "You don't have to measure anything or fill your pantry with odd seasonings you'll only use once." – Jenn Trepeck "Prepared food tends to be more saucy than what I'd make for myself." – Jenn Trepeck "Check the day/time by which you have to select or freeze the next week...and set an alarm!" – Jenn Trepeck "You give up some choices like organic and grass-fed or antibiotic-free when you use these kits." – Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan As promised: BistroMD ( with 6% Cashback) , Rastelli (with 9% Cashback) , Nutropia Jenn's favorite Resveratrol for US & Canadian Listeners , for Global Listeners
Bonus · Fri, January 28, 2022
Nutrition Nugget: Green Juice
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Green Juice. From fancy boutique stores to cleanse kits and even Costco, it seems like green juice is now commonplace. And it's sold to us like it's the marker of a healthy human. But is it? Are green juice the magic answer or a waste of money? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, January 26, 2022
The Mystery of Mothers' Milk (feat. Marie Van Blaricum)
This episode has been a long time coming...and not just because human infants feeding on mothers' milk has been a thing since the dawn of time (ish)! This week, Jenn sits down with Marie Van Blaricum, founder and CEO of Milk & Fire, to debunk the myths of this very human experience. From her own challenges of an infant with food allergies to the Covid-19 pandemic and more, Jenn and Marie answer your burning questions—the ones moms google at 2am. Whether you had your kids already, may have kids in the future or simply know people with the potential to birth babies, listen in. It's another area of women's health discussed too little. Until now... Outline: Welcome back & intro today's topic Meet Marie Van Blaricum, founder & CEO of Milk & Fire Marie's story The lack of research & information for postpartum moms Why we don't have research to answer our questions Profit Challenges of controlled environments Lack of support for postpartum women in the US Gender disparity in science Major myths around breastfeeding & mothers' milk Diet & diet's ability to increase supply Supply changes throughout the day & baby waking at night "It should be easy" Our best source of information A pressure to breastfeed Formula as a really important invention The movement toward formula in the 1980s Working moms Intergenerational support Answers for the 2am Google search Nutrient transfer to baby Antibodies transfer to baby generally and with Covid-19 Burning calories from breastfeeding What to expect for supply & what questions to ask the pediatrician Storage & shelf-life Fear of suffocating baby How long a nursing session can take For how long to keep breastmilk as part of a child's nutrition? Managing expectations Breastmilk banks, donating & more The mission of Milk & Fire What to track in this new year How we're taught to cope with emotions...by eating The emotional pantry What it is Past beliefs Current triggers The way you view food Shifting the power Triggers, learned habits, current circumstances Dismantling "what I eat is who I am" Tools to clean your emotional pantry Starting point The path - trial & error, journaling, photos Replacing negative thoughts The bird perspective How to believe you know your body best Links: Become a Member Connect with us! FB Page & <a href="https://www.facebook.com/groups/425796548337541/?sou
Bonus · Fri, January 21, 2022
Nutrition Nugget: Gluten
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Gluten. Since January 13 was National Gluten Free Day, it's fitting Jenn's giving us all the details! In just a few minutes learn what gluten is, the difference between an allergy, a sensitivity and Celiac Disease plus how to diagnose it and more. Be sure to catch the answer to whether or not gluten-free options are generally better choices for all of us, or not! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, January 19, 2022
Tick...Tick...BOOM
Jumping off of last week's conversation, Jenn takes us on a deep dive through triggers. Of course events and holidays are one thing but what if you always eat a snack at 3pm or can't go to the movies without thinking about movie theater popcorn? It's ALL HERE. And maybe your solution to foods that trigger you is to simply not have them in your home. That can work, sure, but Jenn advises we eventually want to move past that. Better yet, she helps us with HOW to do it. Then it's all about emotional triggers and what we can do to make it easier on ourselves. This might be an episode you listen to in parts and then again a couple times. There's SO much here! Outline: Welcome back & welcome back Darlene Intro to today's topic A listener's guide for this episode A note on hunger Food itself as a trigger People who trigger us to eat Places we associate with food Times of day Activities we associate with food Senses Recap: What to do to shift these triggers Awareness Break the cycle Substitute Reintroduce Emotional Triggers Why we eat in response to emotions Mood vs emotions Guidance from Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive by Marc Brackett, Ph.D. RULER framework Completing the emotional cycle, insights from Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD and Amelia Nagoski, DMA Final thoughts Quotes: "Overeating alters our brains' reward systems...and that, even further, drives the overeating." – Jenn Trepeck "We can justify taking a break from work to eat more than we can justify taking a break from work to walk around, do nothing or lay down for 10 minutes." – Jenn Trepeck "The expectation that we're going to go from one extreme to the other is a bit misguided and setting ourselves up." – Jenn Trepeck "Small, measured exposures...so we don't live the rest of our lives in avoidance." – Jenn Trepeck "We don't have the vocabulary to understand our emotions appropriately." – Jenn Trepeck "We must finish the emotional cycle, the physiological process, otherwise we're stuck and it manifests in the body." – Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn
Bonus · Fri, January 14, 2022
Nutrition Nugget: Cinnamon
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Cinnamon. Can it really help us lose weight? Why is cinnamon used for gum and toothpaste flavors? What about Cancer? Are those claims true? How much is enough? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, January 12, 2022
Your Emotional Pantry (feat. Ana Vucetic)
As we set ourselves up for the new year, perhaps you're cleaning up...or cleaning out. Have you thought about cleaning your emotional pantry? This week Jenn is joined by Ana Vucetic, psychologist and health coach. Together they discuss the impact of external factors on our view of ourselves plus how and why we use food to cope with emotions. Then they dig into this "emotional pantry" to help us understand what it is and how to clean it. For 2022 to be our healthiest year yet, this is a must listen! Outline: Welcome back Meet Ana Vucetic Ana's story - her own struggle leading her to study psychology How different cultures & countries impact our body image The impact of external factors on our view of ourselves How to re-establish the connection to our own bodies The food The mindset around food The triggers What to track in this new year How we're taught to cope with emotions...by eating The emotional pantry What it is Past beliefs Current triggers The way you view food Shifting the power Triggers, learned habits, current circumstances Dismantling "what I eat is who I am" Tools to clean your emotional pantry Starting point The path - trial & error, journaling, photos Replacing negative thoughts The bird perspective How to believe you know your body best Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Ana Vucetic on IG , FB , & Website Quotes: "I didn't know my weight gain was a problem 'til other people started pointing it out." – Ana Vucetic "I wanted to focus my attention on where do the psychological elements and emotions play a part in weight loss and weight gain." – Ana Vucetic "I was so focused on dieting, I lost touch with what is it that I want." – Ana Vucetic "The average woman diets for 17 years and has tried over 260 diets." – Ana Vucetic "Change the mindset that we can't trust ourselves." – Ana Vucetic "If driven by weight loss, you'll always be depriving yourself." – Ana Vucetic "Weight loss is the side effect of what we do." – Jenn Trepeck "Stressing over eat
Bonus · Fri, January 07, 2022
Nutrition Nugget: 2 Behaviors
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 2 behaviors. No matter what you want to accomplish in 2022, everything boils down to just two behaviors. For real! What are they? Do we want to employ both of them? And how do we go about changing behaviors? In just a few minutes, Jenn answers all these questions, and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, January 05, 2022
Special Edition: Jenn on Mind Over Macros
Happy new year! To kick off 2022, here's a special episode for you. We're airing Jenn's interview from the Mind Over Macros podcast. Mike Millner, host of Mind Over Macros, asks Jenn not only about her story and experience going from side-hustle to full-time, self-employed health coach but all about stress and what we can do about it. Sure the year is just starting but it's so easy to lose those vacation vibes and shift into old habits or routines. This interview is likely exactly what you want to hear right now. And a quick note from Jenn: Be sure to listen all the way through, Mike asks me the absolute BEST question I've ever been asked in an interview! Outline: Happy New Year & intro to today's episode Mike's intro from Mind Over Macros Jenn's story/background The program that changed Jenn's life & she now teaches What made Jenn turn her side hustle into her full-time life The foundation we know - the diet & nutrition industries Managing stress is a piece of the foundation How do we talk about stress to truly understand it? Emotional, cognitive & physical indicators How we try to handle it...treating symptoms Stress is needed for growth...balance? Once we know signals, how can we address the root cause? Take the emotion out of it Shifting decisions from being emotional to intellectual Eustress vs Distress Understanding the stress response & the body's response to chronic stress How to disrupt the cycle Stress reducing foods The Vagus Nerve Breathing Humming Human connection Using both sides of the brain at the same time Food quality, removing body fat & a calorie deficit as stress on the body Quality nutrition & finding balance..."Where do the fries come in?" Commitment level Self-awareness Protein, fiber, quality fat An impossible question: How do we change the landscape of the diet industry? Quotes: "Stress is the great disruptor when it comes to body transformations." – Jenn Trepeck "If you're married to the scale, get a divorce!" – Jenn Trepeck "We don't need anyone telling us to minimize our stress or help us figure out what stresses us...we know that!" – Jenn Trepeck "Stress is needed for growth."– Mike Millner "We're living in a state of trying to fight a tiger that doesn't actually exist." – Jenn Trepeck "We are a country of people who are overfed and undernourished." – Jenn Trepeck "Food is everywhere, nutrition is not." – Jenn Trepeck Links: Become a Member Connect with us! FB Page & <a href="https://www.facebo
Bonus · Fri, December 31, 2021
Nutrition Nugget: NYE
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NYE. Wait. New Year's Eve? That sounds fitting...but what does that have to do with our health? Maybe this is about drinking? Resolutions? If you're a long-time listener it's unlikely Jenn means New Year's Eve. In just a few minutes, Jenn helps us put a bookend on 2021 and offers a new way to head into the new year! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, December 29, 2021
Grand (meal) Plans Not Required (feat. Heather McConochie)
The last week of 2021 and the last full-length episode of 2021. Jenn sits down with Heather McConochie to talk about what she learned through her experiences as an ER nurse and her own weight management journey which inform her work with her clients and the insights she's offering the Salad with a Side of Fries Community. It's so tempting to make grand commitments for the new year but what if that's actually not what we need, at all? What do we want to focus on instead? Solid principles! Let go of those resolutions and meal plans that may sound tempting at this moment and listen in! Outline: Welcome back Meet Heather McConochie Heather's story - from film industry dreams to nursing then nutrition Key learnings from what Heather saw most in the ER The biggest mistakes many people are making Quantity "What my friends eat, I can eat" You can eat whatever you want, as long as it's "healthy" or "clean" Working out & its impact on nutritional needs Appetite & hunger signals Heather's experience with Intuitive Eating Anti meal plan The opposite - knowledge, systems, frameworks underpinning nutrition Instead of meal plans, core principles Your unique macronutrient formula More protein Your unique insulin sensitivity Tips for drinking alcohol Find your frequency - your ratio of quality foods to play foods Understanding macros & the role of fat Taking activity into account Focus on how you're feeling, are you getting the results you want? Know your step count Measuring winning/losing, success/failure The Olympian model Stress & hormones Tests to request, the DUTCH test Your alternative to a New Year's Resolution Final thoughts It's about personal responsibility and our environments Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Heather McConochie on IG , FB , Website & The Positive Thread Podcast Heather's Recipe Fix<
Bonus · Fri, December 24, 2021
Nutrition Nugget: Peppermint
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about peppermint. It's not just for Christmas! Is it really true that peppermint can help with everything from migraines and energy to weight loss and sleep? Does peppermint tea count? And why is that mint is such a popular flavor for toothpaste, mouthwash, gum...and candy canes? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, December 22, 2021
Top 10 of 2021
Another year in the books! 2021 brought us 52 more episodes of Salad with a Side of Fries and 52 more nutrition nuggets teaching us lessons for health and for life! As we did last year, we're sharing our Top 10 favorite episodes of this calendar year. Which was your favorite? Do you think yours made it into the top 10? If you missed any, here's your curated list for when you have a little extra listening time over the next couple weeks. Definitely check this out and let's review the best of 2021! Outline: Welcome back & meet Cyndi Cyndi's story of finding the podcast, implementing the lessons then walking down the aisle at her daughters wedding this month Ep 77, Jan 20: Fad vs. Fact Ep 79, Feb 3: It Takes Heart Ep 92, May 5: Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall) Bonus Episode, April 16: Nutrition Nugget: 30-30-30 Ep 119, Nov 10: Morning Routine Checklist Ep 107, Aug 18: Going Against the Textbook Ep 108, Aug 25: Balancing Intuitive Eating & Emotional Eating (feat. Claudia Wilson) Ep 91, April 28: Cr-Cr-Cr-Cr-Cravings Ep 117, Oct 27: Hack the Holidays Ep 104, July 28: Back to Basics Quotes: "Vegan, keto, all these diets tell me what you're not eating. Your outcomes and health are a function of what you are eating." - Jenn Trepeck, Ep 77 "Happy people have happy glutes. Nobody squeezes their butt and can be angry at the same time." Chad Levy, Ep 92 "I'm so careful about the words I use for how we talk about this stuff compared to the words used by the diet industry. And the words we say to ourselves, we would never say to someone else." - Jenn Trepeck, Ep 107 "I really think intuitive eating has become the latest fad diet." - Jenn Trepeck, Ep 108 "Take the easy way out." - Jenn Trepeck, Ep 91 "Quality in, quality out, get up and move more!"– Jenn Trepeck, Ep 104 Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, December 17, 2021
Nutrition Nugget: BDNF
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about BDNF. Ever heard of it? Kinda reminds us of drugs but it's not. It's Brain Derived Neurotrophic Factor which turns out has a direct connection to our mental health. Really! Those with mental health challenges have lower levels of BDNF. So what lowers it? What can we do to increase it? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Jenn's Recommendations for BDNF Support: https://bit.ly/bdnfsupport Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, December 15, 2021
All Systems Go (feat. Imtiaz Kabir)
zWe often rely on motivation and willpower but those don't always last. Habits and routines are a better way to get from where we are now to where we want to be. And when we put these systems into place, we often overlook one system that is actually mission critical! This week Jenn interviews Imtiaz Kabir, host of The Special Strength Fitness Podcast to discuss his insights and keys for implementing that system. Listen now to find out what it is and how to do it! Outline: Welcome back & into today's topic Meet Imtiaz Kabir Imtiaz's story Key learning from his military experience Understanding the why behind your goals and the why behind the plan How we combine all the info we know & hear to make it "work" Building habits Discipline vs motivation Systems Systems for failure Make them physical Have a coach Master a couple things first Adjusting our response to failure 1% rule Focus on wins A coach/accountability partner/cheerleader The images of "perfection" aren't what we realize Our tendency to compare ourselves to others Key takeaways Social media usage Make systems physical Accountability 1% better Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Imtiaz Kabir on IG , FB , & The Special Strength Fitness Podcast Jenn's Recommendations for BDNF Support Quotes: "It's called the white belt mentality...the moment you think you know it all is the moment you've been left behind..." – Imtiaz Kabir "Unless you understand how the human mind works, you can give them all the plans for training, for dieting, and they just won't stick." – Imtiaz Kabir "There's no such thing as a limit; it's only what you tell yourself." – Imtiaz Kabir "Motivation is a matchstick...discipline is a bonfire." – Imtiaz Kabir "What you do consistently is what you get good at."– Imtiaz Kabir "Failure is not a bad word." – Imtiaz Kabir "We're often comparing their results to our process."– Jenn Trepeck
Bonus · Fri, December 10, 2021
Nutrition Nugget: Fast Food
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about fast food. For most of us, the words fast food make us think of McDonald's, Wendy's, Burger King and even Chipotle. But what if that's not the only fast food out there? Jenn offers us a new definition of fast food and a few ideas for what we can all do about it. This is a MUST LISTEN and it's only a few minutes long! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, December 08, 2021
You vs. The Diet Industry
This is it! Well, now through January. The diet industry is READY! With over 50% of people expected to make wellness/health related resolutions (fitness and weight loss topping the list), you're about to see ads and promotions for every lotion, potion and quick fix fad. The truth is, none of these are the magic bullet we want them to be. Yet it's SO easy to be tempted! In this week's episode Jenn is arming you with everything you need to stand strong against the machine of the diet industry. From the truth about common diets on the market to understanding why everything marketed to us isn't the answer and what we want to do instead, this episode is not to be missed! In fact, you may want to listen to it each time those ads come your way or your social media feed is filled with before & after photos. Outline: Welcome back & meet Beth Intro to today's topic Beth's story of lifelong dieting & then working with Jenn New Year's Resolutions marketing The diet industry's Olympics Yes, Jenn has a business technically in the industry...what's the difference? Understanding "industry" Keto Defining what it means for something to "work" Beth's story of the lady in line at Trader Joe's Intermittent Fasting (IF) The kind of fasting Jenn's a big fan of Weight Loss Pills Supplements & the FDA, DSHEA Before & after weight loss photos Noom Food industry Claims: natural, vegan, non-GMO, organic NPR's interview with a Lean Cuisine exec Oatmeal for breakfast Plant-based What allowed to be in food in the US US vs UK Heinz Tomato Ketchup Dry January The "health food" section of the grocery store The state of the diet industry & the state of our health What's happening when we look for the magic bullet Having a plan Thinking vs doing Choosing a couple pieces of your routine to maintain during the holidays Seasonality Remembering why this is important to you The actual easy button Summing it up & final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "This is the diet industry's Olympics. They're playing capture the flag and YOU are the flag." – Jenn Trepeck "What we do is pr
Bonus · Fri, December 03, 2021
Nutrition Nugget: Cilantro
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cilantro. Are you one of those people who can smell it from a mile away and if it ends up in your food, it ruins the dish? Turns out, that's genetic! If you wanted to, you could overcome it. Why might you want to learn to like cilantro? If you eat it, is it a good idea to have it more often? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, December 01, 2021
Perception is Reality for the Body (feat. Dr. Stacey Makhanova)
What do genetics have to do with long-term relationships? What does our immune system have to do with our judgements and biases? Meet Dr. Stacey Makhanova, a researcher from the University of Arkansas. As a social and evolutionary psychologist, Dr. Stacey looks at our behaviors and the potential reasons why. Jenn and Dr. Stacey discuss how our biology and psychology are absolutely intertwined and what this means for our romantic relationships, our friendships and our relationships with ourselves! Outline: Welcome back Meet Dr. Anastasia (Stacey) Makhanova Intro today's topic What is social psychology? What is evolutionary psychology? Dr. Stacey's story Genetics & marital satisfaction CD38 gene, people with specific variations are more inclined toward benevolent thoughts toward their partners Connection to oxytocin Can we build gratitude, trust & forgiveness? When we're in conflict or in times of change & stress Testosterone & blaming vs being a team Men vs women in studies How we translate the studies on romantic relationships to friendships Looking at college peer groups The same learning in a work context Negative feedback & perception Our relationships with ourselves - judgement & beating ourselves up Understanding bias & the "other" Our immune systems can impact our perceptions & biases Negative views of the elderly, obese, foreigners & more Key takeaways Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Dr. Stacey Makhanova's website Quotes: "Everyday human behavior...and why might it be happening." – Dr. Stacey Makhanova "The CD38 gene is connected to gratitude, forgiveness and trust." – Dr. Stacey Makhanova "Genes aren't deterministic" – Dr. Stacey Makhanova "A person's own perception triggered a hormone response." – Dr. Stacey Makhanova "Women and men engage in blaming behavior at the same frequency but women's testosterone is reacting to something different."– Dr. Stacey Makhanova "Sometimes our physiological response can undermine a relationship that's otherwise good and close."– Dr. Stacey Makhanova "Our brain is great at being on autopilot."– Dr. Stacey Makhanova <br /
Bonus · Fri, November 26, 2021
Nutrition Nugget: Leftovers
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about leftovers. With the Thanksgiving holiday upon us and a season of gatherings around food. What's our best approach to leftovers? How can we handle the indulgent choices after the holiday? Is there something we can do to encourage people to take food home, other than becoming a food pusher? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021
Wed, November 24, 2021
Where Does the Food Go?
Eat for nutrition! Think about your macronutrients and micronutrients! We hear this all the time. But HOW does it all happen? How does your omelet turn into fuel for your cells? What actually happens to get our broccoli from the way we eat to the way our bodies can use it? This episode has your answers! Included is not just the anatomy and physiology of the gastrointestinal tract but the daily steps we can take to ensure proper function plus tools for extra support and repair. After all, perhaps it's not so much about what we eat...but what we absorb! Outline: Welcome back & intro today's topic Welcome back, Christine The why behind today's topic, normalizing signs of GI upset & dysbiosis The digestive process from a Chinese Medicine perspective The purpose of digestion Part 1 of the GI System: Cephalic, upper heater Mechanical & chemical mechanisms The senses How taste works Moving food through the esophagus The impact of stress Part 2 of the GI System: Gastric, middle heater Stomach, gall bladder, pancreas Organs vs glands Acid reflux, gastritis, inflammation The size of the stomach & feeling full When someone doesn't have a gall bladder Part 3 of the GI System: Intestines, lower heater Small intestine & large intestine Absorption Lymph system Your colon The role of stress & exercise What can we do daily for our GI health Exercise Massage Hydration Relaxation Nutrition: fiber Chewing gum A note of caution on antibiotics/medications How to add probiotics to support Recommendations for extra GI support & repair Aloe Digestive Enzymes Fiber powder Probiotics & chewable probiotics Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Recommended GI Support Products Jenn's Hack the Holiday's 8-wk Program Quotes: "Western medicine compares us to each other...Eastern medicine compares us to how the body was designed to function." – Jenn Trepeck "Normalizing GI upset is a dis
Bonus · Fri, November 19, 2021
Nutrition Nugget: Ginger
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about ginger. We've heard people swear by it for an upset stomach...Ginger Ale anyone? Is that real or just an old, home remedy? What else does it do? To get the benefits do we have to drink those crazy, spicy shots from the juice place? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021
Wed, November 17, 2021
Not Your Mama's Menopause (feat. Dr. Mariza Snyder)
So much about women's health isn't discussed. Sometimes it's a taboo topic and other times there truly isn't much research or knowledge. Yikes! This week Jenn chats with Dr. Mariza Snyder, 8x best-selling author and women's' hormone expert to debunk menopause myths. From what's really happening to how to prevent frustrating symptoms and truly understanding estrogen dominance, this episode is packed with wisdom! Even better, there are actions we can take NOW to make sure we're set-up for success. Spoiler: Trust your instincts. Protect your liver; feed your gut. Outline: Welcome back & intro today's topic Meet Dr. Mariza Snyder Dr. Mariza's story - from childhood trauma & chronic migraines to being a stress-aholic, disappointed in the protocol/solutions offered by her doctor The labs & "normal ranges" vs your health Why so many areas of health & women's health go undiscussed Debunking menopause myths What it means - you're old, can't have babies and have less value You'll gain weight You need hormone replacement therapy (HRT) What is actually happening in perimenopause & menopause Progesterone - the stress resilience hormone Estrogen - insulin sensitive hormone Symptoms we hear about - what influences their existence & severity Root causes - stress, metabolic dysfunction/insulin resistance, inflammation, toxins, trauma, opportunists (viruses, mold etc.) Understanding estrogen dominance, especially at a time when estrogen is declining Fibroids Your liver Assessing estrogen dominance What we can do, starting now, to protect ourselves & prevent symptoms Know & believe you deserve to be well You deserve self-care Food - love your liver, feed your gut; metabolic flexibility, water, protein, cut back on sugar & processed foods Walk after dinner Final thoughts & inspiration from Dr. Mariza's mom Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's 8-wk Hack the Holidays Program Dr. Mariza Snyder's Website , IG , FB , Book Bonus <a href="https://drmariza.com/podcas
Bonus · Fri, November 12, 2021
Nutrition Nugget: Liquid Aminos
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Liquid Aminos. Ever heard of them? Maybe your mind is connecting to when we've talked about amino acids, the building blocks of protein. Liquid aminos offer those building blocks and more! Why might you want to try this soy sauce alternative? In just a few minutes, Jenn gives us (basically) all we need to know! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021
Wed, November 10, 2021
Morning Routine Checklist
Whether you're a morning person or not, this one's for you! No one talks about it much but Jenn found it for us, scientifically, what happens to make us wake up, why we're more groggy some days and a bit of the body's biology upon waking. From there, Jenn translates it all into how we can design our perfect mornings. As much as there's a checklist, Jenn advises us to think about it more like a menu. Offering us the categories we want to hit and options for each, it's all here! Jenn shares her morning routine and asks the question: What's required for your daily on-ramp? Outline: Welcome back & welcome back, Lauren Intro today’s topic The role of genetics in difficulty waking up Science of how we wake up Sodium & potassium channels The Reticular Activating System (RAS) Why you're more groggy on some days Key factors of our biology upon waking up to inform our morning routines Dehydration Setting your circadian rhythm Brain tying up loose ends Cortisol & dopamine are high Muscles frozen overnight...movement The snooze button Connection to evening routines Remember willpower The role of routines & structure Blue zones Less checklist, more menu How much time do you have? Stages of life impacts morning routines The on-ramp Choose your pieces from the menu The menu Wake-up - time, the alarm, how to solve the snooze Light - sunlight, blue light Make your bed Fresh air Water & vitamins Movement Feed your mind - music, books, podcasts, meditation, journaling, gratitude Quality nutrition Hal Elrod's Miracle Morning , SAVERS acronym Key elements: stand, lights, breathe, move, water Tips to make it happen Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Hack the Holiday's 8-wk Program Quotes: "It has nothing to do with being a morning person." – Jenn Trepeck "More than 1 in 3 adults press the snooze button 3 times before getting up in the morning." – Jenn Trepeck "The magic is not in checking all the boxes. The magic is in choosing the pieces that start your day powerfully." – Jenn Trepeck "Think about
Bonus · Fri, November 05, 2021
Nutrition Nugget: Varietarian
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about being a varietarian. We've heard of vegetarian, vegan, keto, paleo, meat-atarian is even a thing now. What's a varietarian and why is Jenn talking about it? Listen for just a few minutes to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, November 03, 2021
Common Sense Consciousness (feat. Sahara Leigh)
Everything from our food choices to the underwear we select each day can come down to our awareness of our own constitution. Really! This week, Jenn sits down with Sahara Leigh to discuss practical, everyday applications of Ayurveda. We can use these tools to help us identify when we're out of balance, find balance within ourselves and even improve our relationships. Really! Eating ice cream in the bath tub, could be an answer. It is for Sahara. Listen now to understand why! Outline: Welcome back & intro today's topic Meet Sahara Leigh Sahara's story - from performer in NYC hit by a car to learning wellness in San Francisco How Sahara found Ayurveda The 5 Element Theory of Ayurveda Air, fire, water, earth, ether 3 Doshas of Ayurveda Vata, pitta, kapha How to identify your dominant dosha & that of others Pulse Cadence of their speech Body language Tools to bring us back into balance The environment How we feel in the morning Go for opposites Hot/cold, wet/dry Food: seasonal & local What sugar and dairy cravings mean When to drink Champaign or bubbles & how to choose your cocktail Common Sense Consciousness Pause, perceive, play Sahara eating ice cream in the bath tub Online dosha test Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Sahara's Website , IG , FB , November 21, 2021 Workshop Online Dosha Test Quotes: "You're not crazy. You're not bipolar. You're having a bit of a reaction to gluten." – Sahara Leigh "I learned a lot of communication skills through Ayurveda." – Sahara Leigh "A beautiful indication of being out of balance is when we show those negative aspects of ourselves." – Sahara Leigh "I'm a food-driven animal." – Sahara Leigh "When I think of Ayurveda, I think of awareness." – Sahara Leigh "We can use food to bring us back into balance." – Sahara Leigh<br
Bonus · Fri, October 29, 2021
Nutrition Nugget: Pumpkin Seeds
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Pumpkin Seeds. While certainly appropriate for this time of year, given Halloween and all, this little seed packs a nutritional punch! What's so great about them? Why might we want to eat them all year round? How do we fit them into our daily lives? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021
Wed, October 27, 2021
Hack the Holidays
Wow, it's Halloween and then before we know it Thanksgiving has come and gone. We have holiday parties for work and friends then the actual holiday celebrations and potentially travel too. Where do our health goals fit into this?! Don't worry, Jenn's got you!! This conversation might feel a little premature but, truth be told, it's right on time. Covering tips and tricks for a healthful Halloween and thriving through the end of 2021, no matter what's on your agenda, this episode has you covered. PLUS Jenn shares her Hack the Holidays, 8-wk program. Cheers to your health this holiday season! Outline: Welcome back & welcome back, Jenn's mom Intro today’s topic Why talk about the holidays so early? Halloween Buying the candy The night of Leftovers November & December Holidays 2 questions to start with Appetizers How to handle the food pushers Alcohol & Work Holiday parties Timing Dessert tips & tricks Hacking the holidays - making it easier on yourself Activity Routine Plan the day after the holiday/event 3-Bite Rule When to eat dessert Leptin & ghrelin Sleep Stress Water Traveling for the holidays What does vacation mean to you? Restaurants The airport & on the plane Flexibility What will this holiday season look like for you? Jenn's Hack the Holidays 8-wk Program Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Hack the Holiday's 8-wk Program Quotes: "Store your leftover candy way up high and in the back. If you need a step stool to get it, all the better." – Jenn Trepeck "Decide what foods, if any, define your holiday." – Jenn Trepeck "I see that food. I get why it's really appealing to me. But I'm not playing by those rules anymore and I'm gonna choose this." – Jenn Trepeck "Consistency is more important than the "cheat day," which perpetuates the on/off, black/white thinking. Let this be a holiday season of consistency." – Jenn Trepeck "What are all the things we can do to set ourselves up for this to be simple?" – Jenn Trepeck
Bonus · Fri, October 22, 2021
Nutrition Nugget: Tacking
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tacking. This is a sailing term but it's also the magic bullet to making our health and weight management efforts last! Never again will you hang on to that jealous feeling when people around you look like their weight is easily falling off. This will all make sense after you listen. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, October 20, 2021
America's Fiber Problem
We have a public health issue that pre-dates the pandemic. That's right! In the early 2000s fiber was classified as a "nutrient of concern." Yikes! And what's your guess? Do you think we've improved or worsened our fiber consumption since then? The sad part is this nutrient deficiency is at the root of almost every disease. This week, Jenn's tackling America's fiber problem addressing not only what created the situation, the implications of too little fiber and the benefits of sufficient fiber but the HOW of adding more into our daily lives. The best part is, it's actually easier than we think! Outline: Welcome back & welcome back, Stephanie Intro today’s topic What is America's fiber problem? A nutrient of concern, a public health issue Recommended amounts How did we get here? Food pyramid Processed food Perception of the taste of fiber-rich foods Implications of insufficient fiber Autoimmune Increased burden on the liver & other detoxification pathways Disease states connected to GI challenges and too little fiber Benefits of sufficient fiber How much fiber do we want each day & where do we get it? Grains vs fruits/veggies Soluble fiber Insoluble fiber New definition: Total Fiber = Dietary Fiber + Functional Fiber How much fiber is in various foods What we get when we eat sufficient amounts of fiber Probiotics, prebiotics Functional Fiber, peri-biotic Supplementing and foods fortified with fiber How to add more fiber, it's easier than you think A note on smoothies Gradually add Drink your water Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "95% of American adults and children do not consume the recommended amounts of fiber." – Jenn Trepeck "A nutrient of concern." – Jenn Trepeck "Our overall health...is very much a function of nutrition and fiber is a major piece of that." – Jenn Trepeck "A lot of the disease and dis-ease we see can be connected to these nutritional choices." – Jenn Trepeck "If we eat a variety of foods that come from the earth we'll most likely check the boxes. If we're eating a variety of foods that come from a box, a bag or a window, we're not." – Jenn Trepeck<br
Bonus · Fri, October 15, 2021
Nutrition Nugget: Basil
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about basil, the delicious, leafy, green herb that makes your margarita pizza and delightful pesto pasta. What nutritional value does it give us? How can we eat more of it? And what about holy basil supplements or basil essential oils? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, October 13, 2021
A Learner's Manual for the Human Body (feat. Frederick Schjang)
Have you ever heard of Feldenkrais? It's a method of movement that's been described as "a learner's manual for the human body." Whoa. Yeah. This week Jenn picks up the series on different types of fitness with featured guest, Frederick Schjang. Jenn asks Frederick all about what the method is, how it came to be, why we might want to try it and more. This is the form of training that allowed David Ben-Gurion (former Prime Minister of Israel) to go from bed ridden to a head stand. What's super cool is that Frederick leads us through a 5 minute Feldenkrais experience right here! Listen in and definitely let us know what you notice after the 5-minute miracle! Outline: Welcome back & intro today's topic Meet Frederick Schjang Frederick's story Frederick's first Feldenkrais class What is Feldenkrais? Why would someone choose this practice? What you may be experiencing now What outcomes you can expect When to choose one-on-one vs group experiences? How did Feldenkrais come up with this method? Book: A Life in Movement How do find a Feldenkrais teacher near you Choosing between practitioners Experience Feldenkrais LIVE for 5 minutes Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Frederick's Website Quotes: "It's one of the futures of fitness." – Frederick Schjang "How do we improve the way that we function physically so that we can go through life and have a better experience living?" – Frederick Schjang "Live life in such a way that you are who you are in whatever you're doing." – Frederick Schjang "This is species wide. If you do these things, the results will occur." – Frederick Schjang "If you do the same thing all the time, our mind will go on automatic pilot." – Frederick Schjang "You are the arbiter of what's correct for you, of what works for you." – Frederick Schjang "It's a moving meditation." – Jenn Trepeck
Bonus · Fri, October 08, 2021
Nutrition Nugget: CoQ10
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Coenzyme Q10, often referred to as CoQ10. Ever heard of it? Think of it like the juice that powers the battery of every cell in your body, in particular muscle cells and many of our organs. Sounds important! So what do we do when some medications block our body's own production of CoQ10? What happens when CoQ10 synthesis naturally slows with age? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's favorite CoQ10 for US & Canadian Listeners: https://bit.ly/coq10USCA Jenn's favorite CoQ10 for Global Listeners: https://bit.ly/coq10global
Wed, October 06, 2021
Master of My Domain (feat. Dr. Kjell Tore Hovik)
We know what to do, we just don't always do it. You too? Thought so. Even if it's not in every area of life, there always seems to be one (or three if you're like us) that's not swinging with the rest. Meet Dr. Kjell Tore Hovik who joins Jenn this week to discuss motivation, how our brains work and the impact of crises...which include more than a once-in-a-lifetime pandemic. His expertise and insight shows us ways to explore and then create our personal formula for navigating difficult times. One secret? You are your own best expert. Listen now for more! Outline: Welcome back & intro today's topic Meet Dr. Kjell Tore Hovik joining us from Norway Dr. Kjell's story The role of nutrition in mental health & the care team Motivation - "I know what to do, I just don't do it." Routines Goals - short term before long term, seeing the outcomes & sticking with it What we could be doing which sabotages our progress How crisis impact us (a pandemic & more common crises) How do we create our reality & stay in control ever day, in times of crisis Map your stressors, sort them, create a plan How to make new habits/routines stick Activating the brain to help us Sympathetic & parasympathetic nervous system Training the frontal lobe of the brain Talk about it Who we surround ourselves with Writing it down & reading it back Neuroplasticity Experiences that change the brain Motivation & Commitment Putting it all together The pre-work then as things go awry we employ techniques to calm Finding what works for you to calm/activate the parasympathetic nervous system An existential crisis: knowing we are worth it to take are of ourselves Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Dr. Kjell Tore Hovik IG , Book & Book IG Jenn's favorite CoQ10 for US/Canadian Listeners & for Global Listeners Quotes: "Mental training, mental acuity were the difference between the next best and the very best athletes.’" – Dr. Kjell Tore Hovik "
Bonus · Fri, October 01, 2021
Nutrition Nugget: Goat Milk
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about goat milk. For real, goat milk. Jenn thinks it's weird that humans are the only animals who drink the milk of another species. Goat milk, though, might be the answer. Turns out, it's not as weird as it sounds; pver 65% of the world's population drinks it. Listen in to find out why! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, September 29, 2021
Adulting is A Lot
To say you have a lot going on might be the understatement of the century. We know! Because it's the same for us. With days packed from morning to night and feeling like we have responsibilities pulling us in all directions, it can be extra challenging to find time for our wellness. So how do we actually fit in the workouts, the grocery trips and all the things? Jenn shares her secrets of how she does it! From the mindset stuff to the very practical day-to-day tips, it's all here. Plus, Jenn answers your burning question of what an "off day" looks like! Honestly friends, adulting is a lot, but it's better for us now thanks to this episode. Outline: Welcome back & welcome back, Lauren Intro today’s topic Adulting in the face of the pandemic & creating a new normal Even when we don't feel stressed, there's a biological/chemical stress response What suffers when we're overwhelmed Overwhelm creates the need for an "off day" What Jenn's "off day" looks like What does your "off day" look like? Different definitions of "off" "Off day" food Stretch Armstrong...a toy? or you? The Venn diagram of life How do we juggle all the balls? Saying no & setting boundaries paying attention to the signs How we think about it all - one circle instead of the Venn diagram Acknowledging our limitations, managing expectations Enrolling the support of others to make it all happen Logistics Back-up foods (frozen, canned, delivery/restaurants) Outsourcing & picking your battles Choosing your downtime The value of meditation Pulling it all together The hiker analogy The bullseye of change Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "We all have different thresholds and over the last year and a half, our thresholds have changed." – Jenn Trepeck "Are you busy? Or is your life full." – Jenn Trepeck "What if it's a single circle, instead of a Venn diagram?" – Jenn Trepeck "Think about your back-up foods and outsourcing." – Jenn Trepeck "Sometimes done is better than perfect." – Jenn Trepeck "The slowest hiker determines the speed of the group. If there's an area of our lives we're neglecting, it's holding back the areas of our life we're focusing SO much on." –
Bonus · Fri, September 24, 2021
Nutrition Nugget: Honey
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about Honey. We see the bees and run from them but is their produce a magical sweetener or just something else that will keep us addicted to the taste of sweet and spike blood sugar levels? In just a few minutes Jenn gives us the rundown honey and answers our burning questions. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, September 22, 2021
Our Most Important Ally (feat. Aly French & Erica Stein)
When we focus on our health and our wellbeing, people around us often notice. And along the way we make new friends! Sometimes they start as the person at the gym you always say hi to and sometimes chat with but may not know their name. These can be some of our most important allies! This week Jenn chats with Aly French and Erica Stein of Courageous Wellness Collective and the Courageous Wellness Podcast. Talking about their stories, how their paths crossed and how that magic moment amplified their mission and impact. As a continuation of our "How to be a Wellness Ally" episode, you'll LOVE these stories and insights! Outline: Welcome back & intro today's topic Meet Aly French & Erica Stein of Courageous Wellness Collective & Courage Wellness Podcast Aly's story - from performing artist to cancer diagnosis and later health coach Erica's story - from childhood food insecurity to weight gain, a career in TV production and later health coach The magic of Aly & Erica's paths crossing, sharing their stories with each other Talking & not talking about our journeys The space created by people who didn't know us "before" The responses of those around Aly & Erica as they made shifts Staying true to ourselves & watching who shows up, who supports it The friends who push us & support us Aly's top tips on hormone health Blood sugar Infradian Rhythm Erica's fundamentals of gut health The microbes in your gut & your cravings, mood, anxiety Just 3 days Fiber Breathing Food insecurity & food access - what we all need to know & what we can do Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Courageous Wellness IG , FB , Website & Podcast Quotes: "I had never had my body talk to me so loudly and clearly about what it wanted." – Aly French "Something shifted in me, acknowledging the intelligence of my body." – Aly French "Food insecurity for a few years in childhood established cravings and patterns that continued far past those formative years." – Erica Stein "I start to love and value and treasu
Bonus · Fri, September 17, 2021
Apple Cider (Vinegar)
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. With each Fall season we see fresh, delicious apples, apple cider and apple cider donuts. Perhaps you even go apple-picking like Jenn did as a kid. Well this Midwesterner jumps on her small soapbox to help us understand apple cider vs apple juice. And of course, a conversation about apple cider wouldn’t be complete without addressing apple cider vinegar! Are all those claims really true? Is ACV the magic bullet to melt fat? In just a few minutes Jenn gives us the rundown. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Tell us about your pain: https://bit.ly/step1anodunos
Wed, September 15, 2021
#PainCounts
We notice it in our lower backs, our hips, our necks and then there’s that headache. Pain. It hurts. It aches. It pinches. All of it matters! September is Pain Awareness Month so Jenn dedicates this episode to those suffering from pain and those who know someone who suffers. Covering why typical treatments for pain are challenged and what to do instead, the focus is a multidisciplinary approach that’s biopsychosocial, just like the pain itself. To top it off, Jenn discusses the Placebo Effect and how it actually holds incredible promise. Listen now to help us end the stigma of pain and move us all forward in healing. Outline: Welcome back & welcome back, Christine Intro today’s topic Sources for today’s conversation & resources for you Dr. Rachel Zoffness Kaiser Permanente US Pain Foundation Curable Understanding pain & the challenges in treating it Who experience it The causes The consequences Chronic vs acute pain Our doctors, stigma What’s happening now with pain treatment research Biopsychosocial Phantom limb pain, butterflies in your stomach Commonalities between pain-related diagnoses…trauma The biology of why this is the case ACEs (Adverse Childhood Experiences) Trauma, triggers Central Sensitization The vicious cycle of pain How opioids work Part of healing is desensitizing the brain Undo the stigma, undo the separation of mind & body Address all 3 pieces of biopsychosocial The way out is through, with measured, monitored exposures CBT & biofeedback Stress reduction techniques, nutrition, exercise & activity, sleep, community Parts of the brain involved & which parts lead Pain as a volume dial Turn Up: Fight or flight, negative emotions, focus Turn Down: Laughing, positive emotions, distraction/focus The need for habits & routines, motivation Detangling the back of the brain/middle of the brain Activating the front of the brain Meditation, source code meditation Vagus nerve toning Identifying & expressing emotions vs keeping them inside Tea Kettling Who we surround ourselves with & the therapeutic alliance Mood & thoughts Serotonin in the gut Stomach aches connected to mood Vagus nerve Why we can’t think our way out of this things FIRST Your ANTS (automatic negative thoughts) The social piece of asking for others’ perspective Placebo effect Putting it all together: Miriam Jacobson’s story as published in Huffington Post on September 10, 2021 Final thoughts Curable US Pain Foundation Dr. Rachel Zoffness <
Bonus · Fri, September 10, 2021
Nutrition Nugget: Oatmeal
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We see the commercials and the claims on the packages telling us oatmeal is good for us...healthy...heart healthy. But is it? And does it matter what kind we eat because let's be honest, the morning is NOT when we feel like cooking much. In just a few minutes Jenn gives us the rundown on all things oatmeal and what's required for those claimed health benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, September 08, 2021
Veggies Don't Bite & Other Revelations (feat. Sophia DeSantis)
"If I eat another salad I'm going to explode!" "I'm so sick of eating the same things all the time! I'm bored!" Identify with these thoughts? You're not alone! That's why this Jenn sits down with Sophia DeSantis of Veggies Don't Bite. They talk about creating a meal system instead of meal prep, plus how to get more veggies into our lives, how to make them taste great and change up those flavors. What's more, Sophia and Jenn, as always, keep the focus on REAL LIFE! This isn't about ideal scenarios, this is about the actual day-to-day of living life while still focusing on our health...and eating veggies. Outline: Welcome back & intro today's topic Meet Sophia DeSantis of Veggies Don't Bite Sophia's story: husband's health, fertility treatments, growing family, from teacher to health coach Plant based doesn't have to be all or nothing What it looks like to be plant forward vs plant based Where to start. How to move toward more plant forward meals Positive exposures to veggies Feeling empowered, not overwhelmed, with meal planning Searching for recipes made easy Combining foods & spices/herbs so you don't get bored Greatest benefits of moving toward a plant forward nutrition plan Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Sophia's IG , FB , Website & Email: sophia@veggiesdontbite.com Sophia's Flavor Combinations Guide freebie for Salad with a Side of Fries Quotes: "Remember, what is your end result? To be happy and feel well." - Sophia DeSantis "A lot of us aren't honest with ourselves about what we want to do." - Sophia DeSantis "Lower your expectations." - Sophia DeSantis "It doesn't have to be the same way, all the time. It's OK to alter your objectives." - Sophia DeSantis "Small habits for big wins." - Sophia DeSantis "95% of our country has a fiber issue." - Sophia DeSantis "It's also about how you navigate life." - Sophia DeSantis "The biggest changes are the small things we often don't notice."- Jenn Trepeck
Bonus · Fri, September 03, 2021
Nutrition Nugget: Flavor Syrups
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Going along with this week's episode of finding options on any/every menu, Jenn's talking about flavor syrups. Whether at Starbucks, Dunkin' or your local coffee shop, those flavors can be so tempting! Do you want a vanilla latte? Hazelnut? Caramel? Is it better if you choose between the sugar-free flavors? In just a few minutes Jenn gives us the rundown so we can be the best choice for ourselves. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, September 01, 2021
Menu Mayhem
Feel like there's a restaurant you avoid when you're focusing on your food choices? Or maybe you're dreading the return of work-travel because it's annoying to pack a suitcase of snacks, bars and other food so you have options. Not to worry! Jenn's tackling all of YOUR restaurant and menu questions this week. From Dunkin' and Waffle House to Panera, Chick-Fil-A and Cheesecake Factory plus a steakhouse, a Mexican restaurant and more you'll get it ALL. No more fear of what you'll eat if someone else picks the restaurant, with this episode you'll be ready for anything! Outline: Welcome back & welcome back, Stephanie Intro today's topic Do you look at menus, the restaurant's Instagram & reviews before you go? Dunkin' California Pizza Kitchen (CPK) Cracker Barrel Omelet bar at a buffet Waffle House Beyond breakfast Chick-Fil-A Wendy's IHOP (International House of Pancakes) Cheesecake Factory Burger Heaven Guacamole Panera Bread Jamba Juice Chipotle PF Chang's Mexican restaurants Chips & salsa & guac Pellana Steakhouse (Peabody, MA) Words to look for on a menu Yellow light words, proceed with caution Green light words, seek these out A note on vacations & food Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "This is a snack, or a hold-us-over kind of food; I wouldn't say anything on this menu is a staple." - Jenn Trepeck "When looking at menus online, calories are only one piece of the puzzle." - Jenn Trepeck "Protein and fiber, quality fat, we're looking for nutrients." - Jenn Trepeck "We'll pick our battles. It's all OK! We're going to be fine." - Jenn Trepeck "Rye, sourdough and pumpernickel are often better choices than wheat bread." - Jenn Trepeck "I look at a menu as an indication of what they have in their kitchen, rather than as prescriptions." - Jenn Trepeck "Sometimes you're better off with a burger or steak than chicken or fish."- Jenn Trepeck
Bonus · Fri, August 27, 2021
Nutrition Nugget: Spirulina
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Spirulina, another listener request. Seeing it on smoothie menus and hearing about it in the news makes us curious. What exactly is spirulina? Is it really the miracle food it's cracked up to be? In just a few minutes Jenn gives us all the overview and some really compelling studies! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Revisit, The Aglae Advantage (feat. Catharine Arnston) for more on Spirulina. https://bit.ly/algaeadv and try ENERGYbits Spirulina (use code; SWASOF for 20% off) at https://www.energybits.com/ Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, August 25, 2021
Balancing Intuitive Eating and Emotional Eating (feat. Claudia Wilson)
Intuitive eating can feel daunting, unnerving. Often we feel like left to our own devices, our bodies would crave cookies, cake, candy and chocolate ALL THE TIME! Then when we add the stress of work, family and life to the mix emotional eating can send us awry. So what do we do? Enter, Claudia Wilson! This week Jenn sits down with Claudia to discuss how we balance intuitive eating with the chemical side of hunger and satiety (ghrelin/leptin) and emotional eating. Whether intuitive eating feels like a lifetime away or you've contemplated it but resisted because it feels scary, this episode is for you! Outline: Welcome back & intro today's topic Meet Claudia Wilson Claudia's story & intro to "One Two Punch" Your stomach is an incinerator (burn) & what this means for eating, storing fat Other influences on our eating...besides stomach hunger Deciphering hunger & hunger vs desire how to decide if you're hungry - step-by-step Where in the body you feel physical hunger vs where you feel emotional hunger Defining intuitive eating Being sensually satisfied with food The scary & overwhelm of intuitive eating, how to not feel nervous about it Being hungry & following your body's direction (balance) The power dynamic in food Practice (become) Everyday habits that can get in our way Final thoughts: It's about life Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Claudia's IG , FB & Website Use code "fries" at checkout for a free book with shipping Spirulina - past episode to learn more & try ENERGYbits (use code; SWASOF for 20% off) Quotes: "Intuitive eating has almost become the latest fad diet." - Jenn Trepeck "My fascination is the psychological aspect of anyone's eating." - Claudia Wison "I believe intuitive eating is the goal...for everyone to be in-tune with their body." - Claudia Wison "Appetite is the desire to eat. Hunger is the biological need to eat." - Claudia Wison "There are clues that tell you if you're really hungry or not." - Claudia Wison "Recent research shows loneliness
Bonus · Fri, August 20, 2021
Nutrition Nugget: Carb Cycling
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Carb Cycling. This one comes as a listener request to help us understand this latest diet trend. What is it? Should we try it? And is it the magic bullet we're looking for? In just a few minutes Jenn gives us all these answers and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, August 18, 2021
Going Against the Textbook
We all say it. Our doctors say it..."lose weight." But what if these words are part of the problem? This week's episode is all about the words we use to talk about this wellness and weight loss stuff and the words we use when we talk to ourselves. Ever heard of NLP or Neuro-Linguistic Programming? What do we want to say if not "lose weight" and what other words would be better if removed from our vocabulary? Jenn's spilling TONS of secrets in this one. You don't want to miss it! Outline: Welcome back & meet Jenn's mom Intro today's topic - the words we use to talk about wellness, weight loss, our health, etc. & the conversations we have with ourselves Why is this important? The subconscious mind Neuro-linguistic programming (NLP) Words to reconsider Never/always Diet Good/bad foods Losing weight "I can't have that" Fear foods Healthy Should/shouldn't I am/I am not... Hate Have to Cheat/Cheat days I failed Normal Judging others by their plate Assume Exercise Minimizing our victories & receiving compliments The things we say to ourselves vs what we'd say to our best friend Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "The subconscious mind doesn't know the difference between truisms and falsehoods." - Jenn Trepeck "The stuff in our cupboards is food-like substances." - Jenn Trepeck "True healthcare is the little things we do every single day." - Jenn Trepeck "Saying 'I can't' have that' gives all the power to the food vs 'I'm choosing not to have that' leaves you in control." - Jenn Trepeck "I don't love the word healthy." - Jenn Trepeck "Eating a brownie serves a purpose at times." - Jenn Trepeck "The opposite of love isn't hate; the opposite of love is indifference."- Jenn Trepeck "The only failure is to quit." - Jenn Trepeck
Bonus · Fri, August 13, 2021
Nutrition Nugget: Mangos
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Mangos. It's one of the foods of the season and can be a delicious treat! Maybe you've heard someone tell you not to eat it if you're "trying to be healthy." Can that really be true? And if you want to eat it, how the heck do you cut it?! In just a few minutes Jenn gives us the rundown on how to properly weigh in. What to do daily, what to do monthly and above all, what to never do. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, August 11, 2021
Well-Being = The Evolution of Self (feat. Sarah Malouf)
They say hindsight's 20/20. So what do we learn when we look back on our wellness journeys? Meet Sarah Malouf who joins Jenn this week to share her story and the wisdom she's gleaned from looking back on her path. From thinking she was someone who didn't have a story to realizing how the role of food and family for her and husband is shaping her current life, you'll find Sarah's story to be not only relatable but incredibly insightful! Outline: Welcome back & meet Sarah Malouf Sarah's story How Sarah's own journey of experimenting in the kitchen led to a recipe IG and then becoming a health coach Biggest mistakes people make in this process of wellness & self-discovery Thinking weight equates to health Our atmosphere Comparison Asking the question of "why" Trying to do it all alone Biggest factors contributing to growth Learning & growing from someone who really knows you Always asking why Perspective & what those last 5-10 lbs represent Living 80/20 How cooking/sharing food with others can shift our evolution The impact of our families on our food lives & body image We are our own worst critic & confidence "WELL" as an acronym Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Sarah's IG , FB & Podcast Quotes: "I thought I was somebody who didn't have to deal with this weight stuff...and I also thought I was somebody who didn't have a story." - Sarah Malouf "I'm on a journey to see what health means to me. It does not look the same as it did when I was 23." - Sarah Malouf "You can never feel well or healthy if something in your life is blatantly off..outside factors really influence your internal circumstances." - Sarah Malouf "Another part of living well is always listening and learning and knowing you've never 'made it.'" - Sarah Malouf "Having people who challenge you and teach you is different than having people who put you down." - Sarah Malouf "Life is going on whether or not I ate the cookie." - Jenn Trepeck "It's all a choice. It's all how you choose to see yourself and show for yourself, every
Bonus · Fri, August 06, 2021
Nutrition Nugget: Weighing In
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about weighing in. How often do you get on the scale? Daily? Weekly? Monthly? Yearly? What do you notice? Does the number change your mood? Does it change your perspective on past food and exercise situations? In just a few minutes Jenn gives us the rundown on how to properly weigh in. What to do daily, what to do monthly and above all, what to never do. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, August 04, 2021
Olympic vs Everyday Athletes
Celebrities, they're just like us. Olympians, we're just like them. Right?! Maybe you're like us and watching the Olympics inspires you to workout a little harder. And when you read the articles of what Simone Biles, Katie Ledecky or Naomi Osaka eat you think, "Maybe I should eat that too." It's SO tempting. In this episode, Jenn walks us through it all. From what details we can take to what really only applies to them and even when our activity doesn't require any nutritional adjustment (whoa!). You'll love the details and the big picture lessons we can take from these Olympic inspirations—training, nutrition, flexibility, stress management and more! Outline: Welcome back & welcome back Stephanie Intro today's topic Training & Nutrition The role of fuel The kind of training: endurance vs sprinting Intra-workout fueling & training for it Situations you don't want fiber Gymnasts, runners, swimmers The everyday runner Katie Ledecky's schedule Key take-aways of what/how Olympians eat: energy, performance, consistency The snowball effect of a bigger goal Tom Brady Do you qualify as an athlete? We overestimate how much we exercise & underestimate how much we eat Wearables to monitor our workouts Flexibility Trainings Practice Minerals, magnesium, antioxidants Breathing Stress & the role of exercise Mental clarity - huperzine Rest Commitment level Antioxidants - astaxanthin, huperzine Electrolytes Coconut water Gu Wrap up Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's favorite products for athletes (US & Canadian listeners) Jenn's favorite products for athletes (Global Listeners): Prime Astaxanthin , Prime Longevity , Peak Performance Quotes: "We cannot expect our bodies to perform without fuel. If we do, that signals the body it's a time of famine and we end up in the starvation response." - Jenn Trepeck "If your training is longer than an hour or 90-min then you may need extra carbohydrate support." - Jenn Trepeck "The way we workout for 1-hour, they workout for 8 ho
Bonus · Fri, July 30, 2021
Nutrition Nugget: Ashwagandha
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Ashwagandha. Ever heard of it? It's an herb often discussed for stress and mood. But is it really worth trying or just more nonsense from supplement companies? In just a few minutes Jenn walks us through what we need to know about Ashwagandha and what to look for if we want to give it a try. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's 2 Ashwagandha products for US & Canadian Listeners: https://bit.ly/jennashwa Jenn's 2 Ashwaagandha products for Global Listeners: BLISS https://bit.ly/blissglobal & ACTS https://bit.ly/actsglobal
Wed, July 28, 2021
Back to Basics
Jenn always seems to know just what we need. As many of us are getting into the nitty gritty of our food choices, habits, routines and cravings, Jenn brings us back to earth with this week's episode! What if what we need isn't the magic bullet we're waiting to find while scrolling instagram or reading news headlines but is actually a return to the fundamentals. Like always Jenn makes it simpler and more fun to reach our health and weight goals. This episode may be the reminders you need to help you refocus and recommit. The timing is perfect!! Listen in. Outline: Welcome back & meet Lora Lora's story: podcast listener to podcast member, working with Jenn then joining the podcast from the other side of the microphone Intro today's topic Protein & fiber, balancing blood sugar The role of the bread basket The importance of blood sugar for energy Noticing our own bodies' signs Why we start with the nutrition side and then get into the routines, cravings, habits Portion sizes Go back to your tracker...are you tracking? Check-in with starches, grains & diary - food group or condiment? Hunger Activity & Exercise 3 fundamental components The big myth of cardio What to do Finding the time The mental side Remember why you started Measures of progress: scale, BMI, energy, sleep, stress, confidence, clothes Body composition What we focus on Relax about it all and the stress factor Our environment - the things & people Focus on long term health & yet one day/meal/hour/minute at a time Pay it forward Final thoughts Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's 2 Ashwagandha products for US & Canadian Listeners Jenn's 2 Ashwaagandha products for Global Listeners: BLISS & ACTS Quotes: "A serving of avocado is 1/2 an avocado, not the 1/16 of a slice we tend to allow." - Jenn Trepeck "Weight loss isn't magic, it's science." - Jenn Trepeck "Quality in, quality out. Get up and move more." - Jenn Trepeck "Perfection not required." - Jenn Trepeck Our brains can register hunger and satiety when there's quality nutrition. Our brai
Bonus · Fri, July 23, 2021
Nutrition Nugget: V8
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about V8. If veggies give us the carbs we need, is V8 our super-efficient source? That vegetable juice marketed to us as having a full serving of veggies may not be all it's cracked up to be. In just a few minutes Jenn walks us through what we need to know about V8 to make the best decisions for our own health, no matter what the commercials tell us! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, July 21, 2021
A Better Approach (feat. Alicia Wood)
Sometimes we're waiting for the skies to part or the timing to align for us to do the things we say we want to do...errr...need to do. We feel like we have to have certain things in place to do the things that will get us what we want. But what if there's a better approach? This week Alicia Wood of Fuel Your Fire Podcast joins Jenn to discuss the alternative—an ultimately easier way to get from where we are now to where we want to be. The best part? This applies to all aspects of life, not just our wellness. You may want to listen to this one twice to catch all the pearls of wisdom. Outline: Welcome back & intro today's topic Meet todays guest, Alicia Wood Alicia's Story Growing up in a home with lots of treats, not a fitness person, smoker Quit smoking after a couple attempts & gained weight Bad social anxiety Eventually becoming a fitness trainer and coach What made the difference between attempts to quit smoking and actually quitting Breaking & replacing habits vs creating new ones Have, do, be NOT be, do, have To be somebody, consider how they think, what they feel, what their beliefs are You can have the thoughts & feel the emotions of those those thoughts Put it into action on the fitness side What actually happens when we say "I don't like working out." How to do it differently with be, do,have Put it into action on the food side Control & ownership of your health & weight The story of the box under Alicia's desk Creating the life you want for yourself How this approach spills over into other areas of life Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Alicia Website , IG , FB & Podcast Quotes: "The big difference was a decision ." - Alicia Wood "It's identity first." - Jenn Trepeck "I had to be an active person who ate healthy and enjoyed exercising to do the exercise and prepare the meals for myself and enjoy it to have the results that I wanted, which was to release the weight." - Alicia Wood "To be someone, consider how they think, what they feel and what are th
Bonus · Fri, July 16, 2021
Nutrition Nugget: Matcha
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking to us about matcha. You know that green drink that costs an arm and a leg at all the fancy coffee shops? In just a few minutes Jenn walks us through what it really is, the benefits it can offer and how to try it if you're ready to give matcha a try. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, July 14, 2021
Willpower Won't Power
We've all been there...the day starts strong, we have a healthful breakfast, then work is busy and stressful, on the way home it takes every fiber of our being to resist the Dunkin, the 7/11 and the ice cream shop. And that internal dialogue begins. It's like the angel and the devil on each shoulder. Which one wins often comes down to willpower. But as Jenn says willpower is actually a lot less about our emotional strength and a lot more chemical than we ever realized. And particularly interesting for us, there's actually a Catch 22 of weight loss and willpower. It's true! Listen in for everything about what depletes our willpower and everything we can do to replenish it plus how best to use it. This is a not-to-be-missed episode! Outline: Welcome back & catch up with Darlene Intro today's topic Define "willpower" Source for this episode: Willpower by Roy Baumeister and John Tierney How to think of willpower - a muscle, a cup 2 key factors to understand about willpower What depletes it Resisting desire ego depletion - the anterior cingulate cortex Stress Doing too much - multitasking, list of resolutions To-do lists & tracking in your head Low blood sugar - judges, diabetics, the Catch 22 of weight loss & willpower Being a man PMS Lack of sleep Not keeping our agreements with ourselves - self trust Decision fatigue The heat of the moment Signs we're getting depleted What strengthens/replenishes willpower Heart Rate Variability (HRV) Eating/glucose Breakfast Sleep Setting & reaching goals, connect small goals to big goals Self-awareness Accountability - tracking, public declarations, our communities Focus on habits Realistic goals Consequences & rewards Charity & generosity Distraction High level thinking To-do lists Clear, strict, unambiguous rules Orientation toward the future Kids' willpower & self-esteem Gamification If/then statements Knowing your cues - internal vs external, our communitites Postponed pleasure ploy Dieting & willpower Counterregulatory eating The goal 4 steps to improve willpower Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram <a href="https:
Bonus · Fri, July 09, 2021
Nutrition Nugget: The DentalSlim Diet Control
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn wanted to discuss the latest weight loss "innovation." It's a device that's installed in your mouth and locks your jaw so you can only open your mouth 2mm. Yes, this is for real! Developed by researchers in New Zealand it's been the talk of the internet and Jenn's take is here for you. Good idea? Bad idea? Helpful or hurtful? Listen for just a few minutes to find out what Jenn thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, July 07, 2021
The CBD Scene (feat. Sarah Nilsen)
As a multibillion dollar, unregulated industry, CBD requires massive consumer education. Not to worry, we’ve gotten covered! This week Sarah Nelson of Green Compass Global joins Jenn to talk all things CBD. From understanding the label and how much CBD we're really getting to reviewing the certificate of analysis and the differences between tinctures, gummy, topicals and more, you won't want to miss out. Your hottest CBD questions, answered! Outline: Welcome back & check out Jenn's new website: https://asaladwithasideoffries.com/ Intro today's topic & meet Sarah Nilsen of Green Compass Global Difference between marijuana, hemp and CBD The Farm Bill passed in early 2019 The endocannabinoid system Most cells have a cannabinoid receptor Regulates physiological processes Common symptoms where people are turning to CBD Pain, sleep, mood, Finding supporting documentation for how CBD might support your health/healing/relief Hurdles to overcome when you want to try CBD The growing and use of CBD in China & what it means for your CBD product Choosing your CBD The source The Certificate of Analysis, QR code Verifying THC content, CBD content Gels, topicals, tinctures, gummies, bug spray - when & why for each delivery method & efficacy Water soluble Carrier oil Nano emulsion process Spot treatment vs root cause treatment Dosage Journal/log what you notice Reading the bottle - you have to do the math The impact of the delivery method Final through from Sarah Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Green Compass Global's Website , IG , FB & Twitter Sarah's Book Quotes: "Marijuana is high in THC, low in CBD. Hemp is really high in CBD and very low in THC." - Sarah Nilsen "The Farm Bill passed in early 2019 separated hemp from marijuana, taking hemp off the controlled substance list." - Sarah Nilsen "Hemp has less than .3% THC and is leg
Bonus · Fri, July 02, 2021
Nutrition Nugget: The F*ck Its
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This is another Jenn-ism for all of us. Know what they are? We bet you do, even if you don't realize it. You know those moments when you rationalize the next indulgent choice because of a previous one? Or those days where you say, starting Monday? Those are examples. What does Jenn have to say about it? What happens when we feel this way? Tune in for just a few minutes to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, June 30, 2021
The One-Hundredth (feat. YOU)
What a milestone! 100 Episodes! To celebrate, Jenn wanted to feature YOU! Listen in for voicemails from fellow Salad with a Side of Fries Fans. Grab a post-it and a pen, use the notes app on the phone or come back often to reference the show notes; consider this a playlist of greatest hits. This episode not only highlights some of the best of the last 100 episodes, it shows the impact of implementing all Jenn and her guests teach us! Keep listening to the end for a bit of the origin story of this podcast too. Happy listening and THANK YOU to everyone who called-in. Outline: Welcome back & a HUGE thank you The plan for today's episode Cyndi from Indiana Ep. 79, It Takes Heart, Feb 3, 2021 Katelyn from New Jersey Ep 92, Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall), May 5, 2021 Dawn from New York City, NY Ep 1, Welcome to Salad with a Side of Fries, Aug 9, 2019 Ep 92, Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall), May 5, 2021 Judy from Michigan "Protein and fiber at every meal makes removing fat no big deal." Ep 92, Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall), May 5, 2021 Ep 97, The New, New Normal, Jun 9, 2021 Jack from Nashville, TN Ep 28, The Bulls-Eye of Change, Feb 19, 2020 Chloe from Gainesville, FL Ep 43, Portion Distortion, May 27.2020 Amy from Atlanta, GA Bonus Ep, Nutrition Nugget: Peanut M&Ms, Jan 1, 2021 Alexa from Chicago, IL Bonus Ep, Nutrition Nugget: Collagen, May 7, 2021 Briana from Long Island, NY Ep 91, Cr-Cr-Cr-Cr-Cravings, Apr 28, 2021 Caitlin from Boston, MA Ep 85, Good Food = Good Mood, Mar 17. 2021 Olivia from Northern Virginia Ep 34, The Mess of Stress, Apr 1, 2020 James from Boulder, CO; What Guides You Podcast Ep 34, The Mess of Stress, Apr 1, 2020 Ep 12, Slow Down? Yeah...Right (feat. Nandar Matari), Oct 30, 2019 Kendall from Long Island, NY Ep 94, It's Time to Let Go (feat. Camille Martin), May 19, 2021 Tammi from Southern, CA Ep 94, It's Time to Let Go (feat. Camille Martin), May 19, 2021 Debbie from West Bloomfield, MI Bonus Ep, Nutrition Nugget: 3-Bite Rule, Jul 3, 2020 Ep 15, Talking Turkey, Nov 20, 2019 Rachel from Columbus, OH Ep 70, Performance Nutrition (feat. Kate Lyman), Dec 2, 2020 Ep 27, The Method Behind the Madness (feat. Tanya Becker), Feb 12, 2020 Spencer from Austin, TX Ep 7, BMI is BS, Sept 25, 2019 Diana from California; Screens in Focus Podcast Ep 77, Fad vs Fact, Jan 20, 2021</
Bonus · Fri, June 25, 2021
Nutrition Nugget: Hot Dogs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Coinciding with this week's episode about kids' food choices and raising healthful young people, we're uncovering hot dogs. What's meat byproduct?! And mechanically separated chicken?! Are all those other ingredients we can't pronounce OK? If a hot dog is my choice BBQ food, is it really that big of a deal? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, June 23, 2021
Health is a Family Affair (feat. Julie Revelant)
It's hard. Getting kids to eat healthfully is not easy and when we're busy, it's even harder. But raising healthy people is potentially one of the greatest responsibilities and greatest challenges of parenthood. This week Jenn talks to Julie Revelant who has spent years in health journalism and communication with a focus on families. Ever wondered what to do with your picky eater? What do we do so we don't cause disordered eating later in life? It's all here for the taking! Plus a bit about how we got into this conundrum. Whether you're a parent now, a grandparent or may be a parent one day in the future, you won't want to miss this. Outline: Welcome back How to be featured on our 100th full length episode Intro today's topic & meet Julie Revelant, today's featured guest Julie's story - growing up in the '80s, gained more than the Freshman 15 in college, after college it was Chinese food every Friday, found her way to a healthy weight and way of eating, then had two daughters to raise Why this is so challenging, raising healthful kids The media & food marketing "Food" prevalence & food rewards Food culture Pediatricians When you're concerned about a kid's weight, do you turn to the pediatrician? The challenge of who is in control of what kids eat & the resources available When does it start? Earlier than we think! Kids naturally, developmentally get picky around age 2 Healthful family dinners & getting kids excited about healthy eating Eating as a family, even if not dinner Get kids cooking (choose your day wisely) Look at cookbooks together Bring kids to the grocery store or Farmers' Market Kabobs Spices for kids Parsley, oregano, paprika, onion, garlic, cinnamon Alternative chips & getting kids to eat more veggies Picky eaters & trying new foods the self-fulfilling prophecy of what we say the food environment trying foods many times, starting with tiny portions Re-think what we're teaching as food culture Non-food-related rewards, minimizing rewards System-wide overhaul Structured meal & snack time Balancing encouraging & forcing healthful choices to not create disordered eating What you say & do How you view yourself, your habits, your own body Exploring food & the food experience Teaching mindful eating Food insecurity - what we need to know & what we can do Final thoughts from Julie Links: Become a Member Connect with us! FB Page & <a href="https://www.facebook.com/groups/425796548337541/?source_id=
Bonus · Fri, June 18, 2021
Nutrition Nugget: Aloe
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We know what aloe does for our skin but what does it do for our insides? Maybe you've seen those aloe drinks near the coconut water and smart water on the store shelves. Ever wondered what they're all about and how to pick one? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Aloe: http://bit.ly/jennsaloereco
Wed, June 16, 2021
Use, Misuse or Addiction? (feat. Jay Shfiman)
We've normalized some addictions and stigmatized others. How many times have you said "I'm addicted to carbs" and then perhaps at other times judged someone for their smoking habit? We all have habits! Some can be health supportive, some destructive but they're all habits. To discuss the nuances of this often tricky subject, Jenn sits down with Jay Shifman of Choose Your Struggle. Discussing substance use, misuse and addiction, Jenn and Jay work to redefine addiction and what we think of as addicts as well as treatment. Do yourself a favor and listen to this one twice, first thinking of those around you and again, focusing on yourself. This is one to be shared! Let's change the conversation. Outline: Welcome back & intro today's topic Meet Jay Shifman, today's featured guest Jay's story - from ADHD diagnosis to Bipolar Disorder diagnosis, 2 suicide attempts, treatment center, checked himself out, eventually studied psychology, working in politics then became a public speaker and created Choose Your Struggle Choose your struggle's 2 main goals: ending stigma around substance misuse & mental health and providing honest education around drug use, addiction & mental health. Second opinions - so common in some areas of health, rarely with mental health The BS story we've been told about drug use The problem with the concept "once an addict, always an addict" Why the anonymous component of treatment & recovery is so detrimental What's next? How do we rethink treatment? What to do if you or someone you know is struggling The 2 greatest indicators of an impending overdose Choosing a treatment center Addict vs addictive personality Working out Jay's mom's Diet Cherry Dr. Pepper The addict could be anyone, even you vs. it's science & brain chemistry We've normalized some addictions & stigmatized others Contributing factors Final thought from Jay Final thought from Jenn Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jay's Website , IG , FB & Podcast Jenn's Aloe Quotes:</s
Bonus · Fri, June 11, 2021
Nutrition Nugget: Watermelon
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Watermelon is one of the foods of the season! From what it gives us, or doesn't give us(!), nutritionally to how to pick them and ways to use every last bit of the fruit, this nutrition nugget may surprise you! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, June 09, 2021
The New, New Normal
When the pandemic began and we realized quarantine would last longer than a couple weeks, we called it "the new normal." Now as we start to return to pre-pandemic activities and life, we have a new, new normal. This week Jenn walks us through both the high level and the nitty gritty for this next phase of our lives and wellness. This truly is a life change and thinking about it as such will be the difference maker. Listen now so you're ready as each moment arises. Outline: Welcome back & catch up with Brandy Intro today's topic - how we emerge from quarantine and maintain or reclaim our health & wellness #1 is a little self-compassion The awkward moments...with others & with ourselves Dealing with potential pandemic weight gain How we measure progress & the barometers we're using for success BMI vs energy, sleep, stress, self-confidence What do we want to keep from what we've learned this last year? Boundaries Think of it as a life change & Jenn's Bullseye of Change Rethink some of your new habits, like that giant water jug Returning to the office Meals at home, new lunch spots, packing lunch Morning & evening routines Eating out Swapping what you eat at different times of the day Grocery store Social settings Menu tips Drinking alcohol New goals Exercise & activity Deconditioning Schedule Thinking through all the pieces required to make it happen Wrapping it up, Jenn puts a bow on it Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Instead of going back to what it was before...can we be better? Can we go back to something that's better than we were before?" - Jenn Trepeck "By thinking about it now, it makes it a whole lot easier to do the thing." - Jenn Trepeck "Am I eating out as an at-home meal replacement or because it's an occasion?" - Jenn Trepeck "Let's focus on the dining experience, not just the food." - Jenn Trepeck "Decide how you want to feel at the end of the meal and how you want to feel tomorrow." - Jenn Trepeck "Approach each situation from where we are now rather than where we think we were before the pandemic began." - Jenn Trepeck "Small steps in the same direction lead to huge distance ove
Bonus · Fri, June 04, 2021
Nutrition Nugget: Flour Substitutes
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Whether you're a baker or someone who looks for the gluten-free, keto-friendly or other diet compliant foods in the grocery store, you want to listen to this! Flour substitutes may or may not be our best choices. What's their nutritive value? How do we swap All-Purpose flour for "alternative" flours in recipes. Jenn's got you! In mere minutes you'll have answers to all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, June 02, 2021
Healing Comes from Within (feat. Sheila Hay)
This week's episode brings us an understanding of two more bodywork modalities: reiki healing and craniosacral therapy. Ever heard of them? Whether you've experienced them yourself, have heard friends mention them or these are new words for you, you're going to love this conversation. Sheila Hay joins Jenn to give us the rundown on both practices, what happens in a session, how they work, when we want to choose each and how to find the right facilitator for you. From physical trauma to stress and anxiety, we've all experienced something that makes this particularly interesting. Outline: Welcome back & intro this week's topic with a moment of pause Meet Sheila Hay, reiki healer and craniosacral therapist Sheila's story - from McDonald's franchisee in Alaska to neuro-energetic healer on Maui What's reiki? What's craniosacral therapy? What happens in a session How does reiki work? Quantum physics Craniosacral therapy and the Dural membrane of the skull & spine Arnold Schwarzenegger's forehead vs Bob Hope's forehead Is this all just woowoo? Dr. Upledger Reiki wards in hospitals When to choose reiki and/or craniosacral? Craniosacral: car accident, bump head, concussion, impact, physical trauma Reiki: anything emotional, especially fear, anxiety Is it the practitioner who makes the difference with reiki? The role of the facilitator's intent What can we expect? How long and how many sessions to see results? How to choose a practitioner Final thoughts from Sheila Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Sheila's Website , IG & FB Quotes: "I am a facilitator...I'm directing that universal energy that comes through me to you and your body uses the energy and does the healing work itself." - Sheila Hay "There's a cellular memory that's been like a thorn; reiki comes in and snaps the thorn off, brings you peace and brings the cell back to frequency ." - Sheila Hay "People with Alzheimer's have a lower flow of spinal fluid." - Sheila Hay "We're not taught to feel the actual flow of our bodies." - Sheila Hay "Give yoursel
Bonus · Fri, May 28, 2021
Nutrition Nugget: Food Additives
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Admittedly, Jenn is the first one to jump all over the food industry for things they add and what qualities as food in the US, but not all food additives are bad. A few have a bad reputation more because of misunderstanding than actual science. Yet others really are worth avoiding. Listen in to learn about 6 food additives and the fact vs fiction of them. For more like this, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, May 26, 2021
Your Wellness GPS
It's the wild wild world of wellness. From identifying our symptoms then matching those symptoms with an approach to healing and finding a practitioner we trust, navigating wellness is complicated and confusing! In this week's episode Jenn talks about how we got here and, of course, what to do. Tackling the many pieces to this challenge and offering tools and solutions, this one is certainly helpful! Don't waste any more time, money or valuable energy, listen now and get to a place of THRIVING in all areas of life. Outline: Welcome back to you and Christine Intro today's topic; the wellness world is confusing Setting the stage: why this is so complicated & how we got here The bullwhip effect from Operations Management applied to health Anti-fragile, another option Zoom out, a bigger view of our symptoms Redefining pain, learning to talk about it 'McGill Pain Scale: https://www.mdapp.co/mcgill-pain-questionnaire-calculator-467/ Communicating with a practitioner Communicating with yourself & messages you're sending your own brain - name your pain The problem with looking at symptoms in isolation The objective/goal: energy, thriving & enthusiasm for activities you enjoy Connecting the dots of symptoms Sharing more with your practitioner Write it down throughout the week Choosing a combination of approaches to address your pain Ex: reflux & joint pain Approaches we often overlook & how to sort out what we need The importance of your practitioners working as a team Life coach Health coach Relaxation coach Physical therapist/personal trainer Choosing a practitioner The importance of safety Front vs back of brain, the coaching model A multidisciplinary approach & figuring out the best modalities for YOU Final thoughts: the confusion is not your fault Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan McGill Pain Scale Book Your Free Discovery Call/Assessment with Anodunos Quotes: "How can we do this a little better when it comes t
Bonus · Fri, May 21, 2021
Nutrition Nugget: Ghee
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. After discussing butter a couple weeks ago, some of you asked about ghee. Or maybe you've never heard of it? Either way, listen in to learn if it's the perfect replacement for butter and oil or just another fad food. For more like this, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, May 19, 2021
It's Time to Let Go (feat. Camille Martin, RD)
Most of us, at one time in our lives or another...or maybe many times, have gone on a diet. Whether we followed a formal "plan" or just tried to make ourselves eat healthier, it was likely coupled with a few conversations of "why did you do that?" and "you can't do this until you do that." What would happen if you let it all go? If you removed these thoughts and even the diet itself? This week Jenn sits down with Camille Martin, RD to discuss letting go of the diet mindset. Camille's story is powerful and one many of us can relate to. Then Jenn and Camille break it down so we can all start to let go...in the best way! Listen now, you'll love this conversation. Outline: Welcome back & meet Camille Martin, RD Camille's story First diet at age 12 An eating disorder in college Finally deciding to quit dieting Defining the "diet mindset" & Why letting go of it is critical for our long-term wellbeing What created our diet mindset Media, models, celebrities, social media HOW to let go of the diet mindset Setting different goals & break them down into small steps Brittany Runs a Marathon movie Get out of the eat/shame cycle Embrace, displace, replace to change habits Changing our thoughts (and inputs) Understanding the time-delay Habits to assess that seem unrelated to our food, our weight, our health Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Camille's Website , IG , FB & Twitter Quotes: "I was willing to accept the possibility that I was gonna gain weight because I wasn't gonna restrict myself anymore, but that would've been preferable to the mental, emotional and physical abuse that I was putting on myself." - Camille Martin "I'm not gonna be mean to myself. I'm gonna get up every day and do whatever I feel like doing." - Camille Martin "Diet is one big 'should.'" - Camille Martin "All dieting is resistance...and all you're looking at is what you hate most about yourself." - Camille Martin "You are not your weight." - Jenn Trepeck "The hang-up in diet mentality is wasting our potential." - Camille Martin
Bonus · Fri, May 14, 2021
Nutrition Nugget: Omega 6s
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've definitely heard of Omega 3s. Sometimes we see Omega 6 written on a supplement bottle. What the heck are they? Do we need them? If so, how much? Are we talking about food or supplements or both? In just a few minutes Jenn answers all these questions and more! You might be surprised by what you hear! For more like this, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Omega 3 for US Listeners , for International Listeners
Wed, May 12, 2021
The Other Side
We know what it's like to be focused on losing weight, training for a sport, etc. So what's it like on the other side? You've hit your goal; now what? This week's episode is all about how we know when we're "there," what adjustments we need to make, what changes and what stays the same. From the mindset and food to fitness, barometers and new goals, it's all here. Interestingly, this is a topic NO ONE discusses at length in books, "diets/programs," training guides, etc.; this is the part of the journey everyone overlooks. Not anymore! Listen in, you'll be glad you did. Outline: Welcome back & welcome Emily Intro today's topic No one talks about this: maintenance The identity Why the scale can creep up when you only have a couple pounds left to remove What motivates us & shifting from being motivated by the negative to the positive False finish line How do we know when we're "there" Your default - balance, flexibility, adapting to new situations The food of maintenance Shifting supplementation The exercise/activity of maintenance Keep what works for you It's a commitment The check-ins & barometers Accountability Daily self check-in: energy, stress, sleep, self-esteem The mindset & new goals Living in pursuit of something Paying it forward All in, what IS the other side? Body acceptance, consistency, learning to live in the grey area Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Omega 3 for US Listeners , for International Listeners Quotes: "The objective is to get "there" in a way we can maintain." - Jenn Trepeck "Your history does not dictate your future." - Jenn Trepeck "Being unconsciously competent as our default allows us to adapt to new situations." - Jenn Trepeck "We're not going the rest of our lives without french fries or cookie dough." - Jenn Trepeck "Workout and move your body because you love your body rather than to punish it." - Jenn Trepeck "What can you dedicate yourself to when thre isn't a constant, running food conversation taking up your brain power?" - Jenn Trepeck
Bonus · Fri, May 07, 2021
Nutrition Nugget: Collagen
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Is it the best dairy & lactose-free protein? Should we be having it every day? The popularity of collagen in an ingestible form has grown dramatically. Is there substance behind the hype? And if we want to try it, how do we choose a quality collagen supplement? In just a few minutes Jenn answers all these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, May 05, 2021
Functional Fitness to See Your Inner Warrior
Is it the basics or the key to our peak performance? Functional strength training and functional fitness are often overlooked but could be the KEY to your physical wellness. This week Jenn sits down with Amy Marshall and Chad Levy, an absolute POWER COUPLE in fitness. Covering their stories, rooted in dance and finding their way to the top of the fitness industry, along with clarifying what functional training is, why it's so important and even uncovering the magic of "mind to muscle," this episode is not to be missed! Outline: Intro today's topic & meet today's guests, Chad Levy & Amy Marshall Amy's story: from dance to fitness Chad's story: from injury to fitness Prioritize stabilization Do what you like Master functional training & you can do anything! What is functional training? Form & activating the muscle Form before power - develop the underlying muscle strength The consequence of not starting with functional training is injury & inability to move Functional strength training exercises Progressing & the case for light weights vs the case for heavy weights Fear of bulking up from heavy weights Fear of working the legs/big legs & why we must train the lower body Hypertrophy, open chain & close chain movements, stress on your joints Flexibility & strength - how much is too much? What role does stretching need to play in our routine? Proper pre-workout stretch/warm-up Proper post-workout stretching The mindset part of fitness "I hate working out" Mind to muscle Final thoughts from Chad & Amy Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Chad on IG or his other IG and his website Connect with Amy on IG , on FB or on her website Quotes: "It's not just about how our bodies look and feel right now; it's about how are we going to age and progress through this." - Amy Marshall "Functional training is pre-hab, so you don't get injured." - Chad Levy "Happy people
Bonus · Fri, April 30, 2021
Nutrition Nugget: Bone Broth
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. SO much hype. Bone broth started out a few years ago only in rare health food stores. Now it's everywhere and made by some of the big food companies. What's the hype about? Is it really as good for us as "they" say? And if we want to try it, how do we choose which one? In just a few minutes Jenn answers all these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, April 28, 2021
Cr-Cr-Cr-Cr-Cravings
Sweet or salty? No, not your personality...your cravings! In this episode Jenn walks us through the causes of cravings, which go FAR beyond mood. Did you know your genetics can play a role?! Then, of course, Jenn gives us plenty of ways to work WITH our bodies to manage the cravings and situations that make it difficult to choose a cucumber over a Twix. If you've been relying on willpower, this one's for you!!! Outline: Meet Kate & intro to today's topic Who gets cravings? Are cravings good or bad? Hunger vs Cravings Causes of cravings Genetics Eating processed foods, our brain, exorphins & opioid receptors Hormones (dopamine & seratonin) Sleep Stress Emotions What can we do to help ourselves around cravings? Avoid processed foods The process of changing habits Stay hydrated Focus on Sleep Incorporate exercise Eat for nutrition (first) At first, swap for a healthier version of the craving Post-it list of things you enjoy doing Questions to ask yourself & the 3-bite rule Add breathing exercises, meditation or journaling to help manage stress Get support & interrupting patterns to interrupt the biochemical feedback loop Pro tip for implementing these insights - don't use the diet mentality Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "90% of people get cravings." - Jenn Trepeck "Hunger is generally coming from internal signals (the gut); cravings tend to be external signals (the brain) or habit." - Jenn Trepeck "It's chemical that you can't have just one. Highly processed foods can be incredibly addictive." - Jenn Trepeck "Understanding the 'why' helps put us in a place where we're better equipped to do something about it." - Jenn Trepeck "Take the easy way out." - Jenn Trepeck
Bonus · Fri, April 23, 2021
Nutrition Nugget: Butter
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Buttered toast or a buttered bagel are on the top of our list of delicious food. Yours too? We thought so. And it seems like Keto is recommending we return to cooking with butter. Then we go to the store and the butter shelves are packed with butter "alternatives." So what are we supposed to eat? Is butter good or bad? In just a few minutes Jenn answers these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, April 21, 2021
Ayurveda Says Health is a choice (feat. Victor Briere)
"There are many ways of looking at health that are different than what we know as the standard 'healthcare' mentality in the West." We can all broaden our understanding of health. This week, Jenn sits down with Victor Briere, co-founder of the International Institute of Ayurveda, to learn more about Ayurveda. Ever heard of it? You'll be amazed at the connection between all of your choices! As Jenn says it in the episode, "the food we eat is all an effort to regulate our nervous system, up or down." Wait...what? Exactly. Listen in! Outline: Welcome back & meet Victor Briere Victor's story What is Ayurveda? What is it not? The biggest misconceptions around Ayurveda? What's preventative healtchare? The 5 basic elements of Ayurveda Pulse reading, an Ayurvedic diagnostic art Everything we do is a function of deep patterns Ex: healthful choices are easy early in the day and by the end of the day they feel nearly impossible The Vagus Nerve The dissonance between "we know" and "we do" The difference between knowing, doing and addiction Ex: coffee, sleep, work, relationships & the pathology of imbalance Love & fear drive our habits Understanding our nervous system - autonomic, sympathetic, parasympathetic - & how to activate the parasympathetic to rest & digest, step by step Breathe, self-talk, eye contact, engage with someone you know & trust, stretch, walk, sunlight, cold water on your face The grand illusion of the sympathetic nervous system The people in your life The truth-teller, critical lover The co-regulator, polyvagal theory Final insights from Victor Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Victor through his website Quotes: "Ayurvedic medicine is a holistic health system, the priority is your whole being...and taking responsibility for the creation of our own health." - Victor Briere "The vast majority of our health profile is ours to create or destroy." - Victor Briere "Prevention is better than cure." - Victor Briere "Preventative healthcare is what we do every day, not showing up to a doctor once each year." - Jenn Trepeck "The body is part of the human experience; it knows what we've trained it to know a
Bonus · Fri, April 16, 2021
Nutrition Nugget: 30-30-30
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week is more activity-focused. We've heard "sitting is the new smoking." And many of us try to find big chunks of time in our schedules to "work out." As Jenn says, just as sitting all day isn't human, neither is sitting all day and then moving like crazy for one hour. It's about getting smaller spurts of movement more often, but what is 30-30-30? Listen-in to find out the details in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, April 14, 2021
The Down & Dirty (Part 1)
We rarely talk about it. When we do, we use euphemisms, we cringe, we giggle. The catch? We all have unanswered questions about poop (Ack! We said it). Ever wonder if your "regularity" is normal? Think maybe you go too much? Are you like many of us who hold it 'til we get home and is this a problem? Answers to these questions are just the beginning of what you'll learn in this episode! Plus, Jenn tackles what our bowel movements say about our overall health and the increasing prevalence of colorectal cancer in those under age 50. You do NOT want to miss this episode. Outline: Welcome back & intro to today's topic How many times per day/week is "normal"? What qualifies as constipation? Why do we poop? The color of your poop How do we get things moving, if we're not going regularly? Fear of going in public and holding it in; is this a problem? The laxative diet Colonics, coffee enemas What about fiber supplements? Why does travel throw off our systems? Factors that impact regularity Alcohol and our bowel movements Medications and their impact on our gut health and elimination Gas/burps: what do they mean? What's excessive? Why does poop smell? What to do if you can't stop going? When do we need to talk to our doctors and why are we so afraid to talk about these things? What our bowel movements say about our overall health? Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Proper bowel function is an elimination for each feeding...like a baby." - Jenn Trepeck "It's a Goldilocks thing...just right." - Jenn Trepeck "We can't supplement our way out of poor nutrition, even with fiber powders." - Jenn Trepeck "When you eat/drink, what you eat/drink, sleep, stress, exercise, gut bacteria, your environment, all impact regularity." - Jenn Trepeck "If you're taking meds, especially antibiotics, you need to be taking a probiotic at the same time and for a while after." - Jenn Trepeck "Is it chronic? Is it painful? Does it interfere with your daily life?" - Jenn Trepeck
Bonus · Fri, April 09, 2021
Nutrition Nugget: Air Frying
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. The air fryer might be THE appliance of 2020. With its claim to fame, that you can get the taste and texture of fried foods without the fat and health drawbacks, it's no wonder the air fryer is in 37% of US homes, according to The NPD Group. But is it all it's cracked up to be or is it leaving us...fried? (Sorry, we couldn't help ourselves). In mere minutes Jenn gives you the highs and lows of air frying your food. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, April 07, 2021
The Algae Advantage (feat. Catharine Arnston)
Eat your veggies! How many times have we heard that?! But seriously, easier said than done. But what if there's a food that would give you all the micronutrients of greens and more protein than a steak? No, we're not kidding. This week Jenn sits down with Catharine Arnston, founder of ENERGYbits, to talk all things Algae. Turns out, it's kinda magical. Not only does it support proper nutrition, our immune systems, recovery and detoxification, it could be THE BEST way to solve the two biggest health challenges facing our world: nutrient deficiency and excess toxins. Listen in & use code "SWASOF" 20% off at Energybits.com Outline: Welcome back & meet Catharine Arnston How Catharine came to be THE algae advocate Why Algae Understanding an alkaline diet What is algae? What is it not? Macro vs micro algae Spirulina & chlorella Health benefits of algae skin & hair health, immune support, recovery from sports & alcohol Identifying a quality algae product Source, manufacturing process, packaging, testing for purity & safety Dosage & bioavailability of chewing, swallowing or blending your ENERGYbits How algae could solve the two biggest health issues in the world: nutrient deficiencies & excess toxins Other uses of algae: shoes, water bottles, packaging, cow feed, cosmetics Final insight from Catharine Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with ENERGYbits on their website (use code; SWASOF for 20% off), IG , FB & Twitter Quotes: "Algae is the most nutrient dense food in the world, according to NASA." - Catharine Arnston "It's the most sustainable, eco-friendly crop in the world, with a billion dollar market, and it's the most studied food in the world!" - Catharine Arnston "Algae improves energy, skin and hair health, offers immune support and improves vitality and longevity." - Catharine Arnston "In 1974 the United Nations called algae the answer to world hunger." - Catharine Arnston "Bacteria and pathogens thrive in an acidic environment." - Jenn Trepeck
Bonus · Fri, April 02, 2021
Nutrition Nugget: Eat More, Move More
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. How many times have you heard the phrase "calories in, calories out"? Countless? Yeah, us too. But what if this is wrong?! At some point you can't eat any less or move any more. And when we've tried this approach it works for a few weeks and then it stops working. UGH! Thank goodness for Jenn! In mere minutes Jenn clears up this myth and gives us a new mantra to live by. WOOHOO! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, March 31, 2021
A Healthful Kitchen
How often do you open the fridge or the pantry and say to yourself, "There's nothing to eat"? It's time to set-up...for success! This week's episode is all about the kitchen. Covering everything from cleaning out and the must-have gadgets and knives, to grocery shopping and re-stocking. What are the staples you want to always have on-hand? Oils? Spices? Herbs? Do you choose Choice, Prime or Select grade beef? When is it critical to choose organic? How do you pick the perfect peach? Answers to all these questions and more are here for you. So grab a pen and paper to make your grocery list while you listen! Outline: Welcome Stephanie back to the podcast & intro to today's topic Setting up the kitchen, why it's important Cleaning out Getting organized Tools to keep in your kitchen - the essentials Oils Spices & seasonings Herbs Water filters & fruit/veg wash Preparing for a trip to the grocery store Picking fruits & veggies When to prioritize organic Storing fruits, veggies, herbs & spices Selecting proteins in the store - beef, poultry, fish Farm raised vs wild caught fish Grades of beef Sell by & use by dates Non-animal protein Spice packs (ready-made) & condiments Pro-tips for cooking veggies, fish, etc. Frozen fruit & veg Grains For the sweet tooth Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's favorite fish from Rastelli's (using this link earns you 9% Cashback & Free Shipping!) Quotes: "Clean out! Remove the foods without an expiration date, the food with freezer burn, the foods you can't remember buying." - Jenn Trepeck "The longer a food's shelf life, the shorter your shelf life." - Jenn Trepeck "Fridge first! Get in the habit of looking in the fridge first, then the pantry, when hungry." - Jenn Trepeck
Bonus · Fri, March 26, 2021
Nutrition Nugget: Spinach
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Remember Popeye? He ate his spinach to be big and strong. Is that really what spinach gives us? We hear we should eat it, but why?! And maybe you've heard that you shouldn't eat it and it can be toxic or that cooking spinach changes its molecular structure and therefore the health benefits are different when it's cooked. In just a few minutes Jenn teaches us everything we need to know about spinach. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, March 24, 2021
More than Skin Deep (feat. Natasa Billeci)
No one wants to look old, even when we're cool with getting older and, most importantly, wiser. When it comes to our skin, we often look for topical treatments, lotions and potions. But what if there's more to it than that? What if the smallest daily steps (beyond washing your face) could make the biggest difference for your skin? This week Natasa Billeci, RN and Beauty Biohacker, joins Jenn's to discuss our largest organ, our skin! Covering nutrition choices to support our skin health and anti-aging to what ingredients to look for in skincare products, what treatments we need at various ages plus why and how to use derma rollers. This episode is beauty from the inside out. You're welcome :) Outline: Intro today's topic & meet Natasa Billeci Natasa's story (thyroid disorder and pigmentation) Skin conditions we tent to treat topically but are really caused by internal health Acne, rosacea, aging Skin on our faces vs skin on our bodies Where to start for maximum impact Acne: water, essential fatty acids, topical Vitamin A Aging: skin immunity focus - beta-glucan, colostrum, stem cell-based skincare product, skin immunity product, essential fatty acids, hydration, stimulate mitochondria Collagen & anti-inflammatory nutrition for skin health mushroom extract, green tea, balancing the gut (pre & pro biotics) Connection between mitochondrial health and skin health Skincare ingredients: buzzwords vs true science Bio-individuality Niacinamide, Vitamin A Exfoliating agents Hyaluronic acid Skincare focus at different decades 20s: prevention - spf & collagen after age 25, maybe micro dose Botox & add microcurrent treatments 30s: anti-aging - add stem cell products, ceramides, antioxidants, hydration & treatments to boost muscle tone & integrity, enzyme treatment, microcurrent therapy 40s, 50s +: adaptogens, heavier nutritional focus, topical hydration LED light therapy Red for anti-aging, blue for acne, antimicrobial & mitochondrial stimulation Derma rollers How to balance the internal and the topical for skin health and aging well Stress management and its impact on our skin and aging Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Natasa's Website , <a hr
Bonus · Fri, March 19, 2021
Nutrition Nugget: 7g = 1oz of Protein
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. You've heard Jenn say before that 7grams of protein is equal to 1ounce of protein. This created a bit of commotion and a few questions because when you think about weight, 1ounce and 7grams are not the same. Jenn's taking to another nutrition nugget to clear up the confusion! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, March 17, 2021
Good Food = Good Mood
We've all asked ourselves what we're in the mood to eat. And most of us have experienced feeling like we're not in the best mood and looking for food to help us turn it around. Did it work? For many of us, it worked for a few minutes and then not really after that. This week Jenn walks us through the biological connection between our mood and our food. Giving us the approachable science plus the tangible steps we can take to be our own best pick-me-up. Thank goodness for this episode; because it's more than just feeling hangry! Outline: Welcome back, meet Summer & intro to today's topic Understanding the science & biology of our foods' connection to our mood Neurotransmitters, neurotransmitter disruptors/disregulators Blood flow to the brain & antioxidants Alcohol, sleep, stress Helpful supplementation: CoQ10, omega 3s, amino acids, antioxidants, minerals BDNF (Brain Derived Neurotrophic Factor) Recent study on connection between lifestyle choices & mental health Synergy of nutrients: alpha lipoic acid, plant-derived antioxidants, CoQ10, B-vitamins, acetyl L-carnitine, amino acids, omega 3s (Essential Fatty Acids / EFAs) Stress inducing foods Stress mitigating foods Vagus nerve & toning the vagus nerve The difference between knowing the things & actually doing them Food is connected to emotions (mood) Physical hunger, mental/emotional hunger, excuses Tools to help us understand the difference: tracking, hunger ratings, mood ratings, energy ratings, self-esteem ratings The role of a health coach Wrap Up Tip from Summer: declutter your pantry Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Antioxidants, vitamins and fatty acids—the synergy of nutrients is what supports strength and function of our brain chemistry over time." - Jenn Trepeck "B-Vitamins are of massive importance when it comes to neurotransmitters, cognitive function and mood...stress depletes B-Vitamins." - Jenn Trepeck "Essential Fatty Acids—your body can't make them, you have to take them." - Jenn Trepeck "The Vagus Nerve is the biological connection between our gut and our brain. It's like a 5-lane highway with 4 lanes going gut to brain, 1 lane going brain to gut." - Jenn Trepeck
Bonus · Fri, March 12, 2021
Nutrition Nugget: Rx Bars
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever eaten an Rx Bar? Maybe you've seen them in the store with their eye-catching packaging which tells you "exactly" what's in them. Maybe you've chosen them because you can pronounce all of the ingredients? But are they really the great choice we're told they are? In just a few minutes, Jenn reveals if Rx Bars are all they're cracked up to be and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. PS Shout out to Darcy R for suggesting this Nutrition Nugget topic. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, March 10, 2021
What You're Feeling is Grief (feat. Nesreen Ahmed)
It's that feeling you've had for basically the last year. Sometimes it feels like anxiety, sometimes stress, overwhelm, sadness. It's all those feelings and it boils down to one thing: grief. Our desire to find new routines, our clinging to the old ones and it's likely to continue as we move into this next phase of, yet another, new normal. Grief coach, Nesreen Ahmed, joins Jenn to help us understand what we're feeling, how to process it and how to move forward. Interestingly, this also applies to other times in life when we're progressing an old identity no longer fits. This episode is a truly fascinating conversation! Outline: Intro today's topic & featured guest, Nesreen Ahmed How Nesreen found her way into this niche of coaching Redefining grief beyond the loss of a loved one Even "positive" life events can include feelings of grief Different levels and degrees of grief How does this apply to the Pandemic (2020-2021)? How do we grieve and cope right now? Eat well, exercise daily, sleep Meditation, positive intelligence How do we balance moving forward and "doing the work?" How do we know if we've "processed it enough?" The other side is a shift in the feelings - still sadness but less guilt, pain, anger Coming out stronger on the other side & building the resiliency muscle Gratitude & small wins Processing with reading and writing vs talking PQ reps - the positive intelligence muscle Qhich voices we listen to in our heads & what truly motives us to keep going Motivation vs commitment As we make progress, the grieving process of our past identity Having someone who can reflect back to you all the progress you've made Biggest mistakes people make when experiencing grief, mourning a loss or trying to figure out a new normal Final thought from Nesreen Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Nesreen's Website & Instagram Quotes: "Grief is not a bad thing. So many of us think of it as something to avoid or run from even thought we're all going to experience it and we have experienced it already, multiple times, in multiple forms." - Nesreen Ahmed<br /
Bonus · Fri, March 05, 2021
Nutrition Nugget: Guilt
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Wait...what does guilt have to do with our nutrition? Ever eat something and then ask yourself why you did that? Ever have emotions around your food? For many on the weight loss rollercoaster or just the roller coaster of eating food in 2021, sometimes it's not about the food. In just a few minutes, Jenn helps us understand guilt (and shame) when it comes to nutrition and what to do about it. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, March 03, 2021
Salad Savvy
We start with the best of intentions. We order a salad. But is it really the most healthful choice? Other times, we're so sick of eating salad we're ready to throw lettuce in the air like confetti! This week Jenn walks us through the red flags to watch for on a menu and how to keep our salads nutritious and delicious because foods that are good for us do NOT have to be boring! Outline: Welcome Caroline & intro to today's topic Salad dressing - in restaurants & store-bought (watch out!) Red Flags for your salad candied nuts, fried onions, tortilla strips, croutons, crispy protein, cheese, bacon, dried fruit, type of lettuce Sweet or savory salad Nutrient-lite ingredients - iceberg lettuce Other salad bar items - baby corn, corn, peas, bacon Changing up a salad - herbs, basil Dressings to choose LIVE read of salads on menus - Wendy's, Applebee's Tuna salad, chicken salad, egg salad Redefining salad Change up the base, lettuce Indulgent toppings More toppings or less of them? Jenn's go-to combos Asian inspired Taco salad Arugula base A version of Caeser Starting a few neutral flavor veggies - cucumbers, carrots, celery, mushrooms Add something warm - grilled veggies over raw greens, yesterday's leftovers, roasted veggies Fruit - fresh over dried & recommended fruit/nut combos Mixing in the dressing at home, pro tip Healthier crouton Change up your protein & vegetarian protein options Engage all 5 sense, a variety of textures Addressing portions & proportions with salads Jenn's 5 veggies to throw in a salad (a new mix!) - no lettuce salad Swap your lunch & dinner veggies Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Ask for what you want...dressing on the side, cheese on the side, etc." - Jenn Trepeck "Choosing a salad doesn't inherently mean we have a healthful meal." - Jenn Trepeck "Pro tip: to mix-in your dressing at home, put the dressing in the bottom of the bowl, then add your ingredients and mix." - Jenn Trepeck "This is food porn! We have this idea that food is either pleasurable or healthy; and the reality is, they can be one and the same." - Jenn Trepeck
Bonus · Fri, February 26, 2021
Nutrition Nugget: Yogurt
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Remember the "got milk?" commercials? OK, yogurt isn't the same as milk but aren't we supposed to eat it for the same reasons? Diets have told us to eat yogurt for our gut health and to lose weight. It's for our bones; it's our best source of calcium. Right? ...Right? ...Maybe not. In just a few minutes Jenn teaches us everything we need to know to choose a quality yogurt, how much to have and what nutrients it actually provides. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, February 24, 2021
Phase of Life Fitness (feat. Darlene Bellarmino)
Have you been doing the same workout for YEARS? Is that the best thing for us? Does it matter if we opt for group fitness over personal training? Jenn continues the series on fitness to help us understand fitness through the decades of life with special guest, Darlene Bellarmino. Walking through what we want to do at every phase of life, including this pandemic phase of life, this is an episode you don't want to miss! Outline: Intro today's topic & featured guest, Darlene Bellarmino Darlene's story, a friend gave her a gym membership as a gift (yikes!) When someone says "I hate working out..." & why we often say we don't like it Group fitness vs personal training Types of group fitness, when to choose each, or should we stick with one? Fitness at each phase of life In our 20s In our 30s In our 40s In our 50s In our 60s & up The pandemic phase of life How to do an at-home self-assessment What equipment do we really need? Injury phases & returning to movement What most people are doing wrong when it comes to fitness How do we support ourselves when we're getting back into activity - the psychological piece Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Darlene: Rise Training on IG , GirlUp App on IG Darlene's Website GirlUp App Quotes: "I became the person I wanted to be, I knew I always could be but maybe I was scared to be." - Darlene Bellarmino "You must try a new class or new workout format three times." - Darlene Bellarmino "Don't be afraid to reach out and talk to the instructor/trainer, even when it's virtual." - Darlene Bellarmino "At every phase of life we include cardio, strength and flexibility training but the balance between them shifts." - Jenn Trepeck
Bonus · Fri, February 19, 2021
Nutrition Nugget: Fermented Foods
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever heard of fermented foods? Maybe you've heard extreme health junkies talking about them. I'd be willing to bet you've actually eaten fermented foods and not even realized it! In just a few minutes Jenn walks us through what they are, why some people love them (and others hate 'em), the health benefits they can offer and how to find the ones that actually give us what we're looking for. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, February 17, 2021
It Happens at Night
Outline: Welcome back, Lauren & what Lauren thought today's topic would be based on the title alone Intro today's topic, night time eating Why eating at night got a bad reputation: fad diets, Oprah, old science New framework for deciding when to cut-off food for the day New guideline for waht to eat when eating at night & how much When to eat ice cream Causes of eating late: work/schedules, late lunch, stress/relaxation, habit/routine, alcohol/happy hour, cravings, lack of willpower Address each cause, how to determine your cause(s), what each really means, what to do Lingering questions What to eat throughout the day Does warm milk really help us go to sleep? Quotes: "New guideline: finish with food 2 hours, or 2-3 hours, before bed." - Jenn Trepeck "New rule-of-thumb: the later you eat, the lighter you eat." - Jenn Trepeck "The fad diets and headlines have caused us to stop listening to our bodies." - Jenn Trepeck "It's all chemical, even willpower is chemical, and the feeling having less willpower later in the day is biological." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, February 12, 2021
Nutrition Nugget: Nutritional Yeast
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever heard of nutritional yeast? While it's often a staple of many vegan and vegetarian kitchens, this ingredient adds incredible nutrition and flavor without unwanted calories or allergens. Listen in to find out why it's such a great choice, how to use it and where to find it. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?
Wed, February 10, 2021
Maybe It's Your Personality (feat. Mike Millner)
Outline: Intro today's topic & meet today's featured expert, Mike Millner Mike's story & understand the name of his company, Peak Optimization Performance Why don't we always do what we know we're supposed to do? Understanding personality & neurotransmitter dominance Combination of Braverman Assessment & Cloninger model 1A: dopamine (pleasure/reward) 1B: dopamine w/ high acetylcholine (motor coordination, memory, skill transfer) 2A: adrenaline (stress) 2B: glutamate (amplifying emotions) 3: serotonin (sense of wellbeing, contentment) Identifying your type Matching your workout to your personality Why we gravitate toward what we do & why we didn't stick with things we tried How to adjust a workout you want to do to match your personality How personality/neurotransmitter dominance translates into nutrition choices The self-awareness factor & cultivating self-awareness Identifying signals, reframe cravings, develop awareness Journal, meditate, disrupt patterns Self-Care vs Excuses Final thought from Mike Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Mike's Website Mike's Podcast, Mind Over Macros Take the Neurotype Quiz Connect with Mike on IG & FB Quotes: "We are emotional beings. We make decisions based off emotions...we solidify decisions with logic." - Mike Millner "Emotions are like clouds, they pass by." - Mike Millner "Eating quality foods, in general, will support brain health." - Mike Millner "We can use our nutrition choices to support how we want to feel every day." - Jenn Trepeck
Bonus · Fri, February 05, 2021
Nutrition Nugget: Rewards
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Wait, why aren't we talking about a food thing? We are! As Jenn often says, you don't need someone to tell you to eat a cucumber over a Twix. It's just that sometimes that decision is easier to make than other times. Rewards are a big part of that. Ever think about what you're going to eat next while you're working out? Or reward yourself for healthful choices with something not so healthful? Have kids and take them for ice cream to celebrate? If you answered "yes" to any of these questions, listen to this one! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, February 03, 2021
It Takes Heart!
Outline: Intro today's topic (not your typical heart health conversation) & welcome back, Stephanie The heart is a muscle. Heart rate & heart rate variability (HRV) Blood pressure - systolic & diastolic Cholesterol Sources: our own body & our food Genetics & epigenetics HDL (high density lipoprotein) & LDL (low density lipoprotein) What are they? What is HDL good? Why is LDL bad? Cholesterol ratio Triglycerides Risk factors for cardiovascular health: Non-modifiable: age, gender, ethnicity, family history, gene polymorphisms (SNPs) Modifiable: smoking, obesity, sedentary lifestyle, poor nutrition, high cholesterol, high homocysteine, high c-reactive protein (CRP) Metabolism Exercise Nutrition Feed your heart emotionally & manage stress Homocysteine C-Reactive Protein (CRP) Supplementation Omega 3 CoQ10 Astaxanthin Heart rate training Dark chocolate & red wine (resveratrol) Reversing diagnoses Quotes: "Your genes are NOT your destiny." - Jenn Trepeck "The future of cardiovascular intervention belongs to prevention." - Jenn Trepeck "Move your mass." - Jenn Trepeck "CoQ10's natural production within the body involves the same enzymes as cholesterol synthesis...reducing cholesterol synthesis with meds alsos suppresses the body's CoQ10 production." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Omega 3 for US Listeners , for global listeners Jenn's CoQ10 for US Listeners , for global listeners Jenn's Astaxanthin for US Listeners , for global listeners Jenn's Resveratrol for US Listeners , for global listeners
Bonus · Fri, January 29, 2021
Nutrition Nugget: Eggs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Oh boy, this one's a doozy. We've heard eggs are one of the best foods we can eat. We've also heard you shouldn't eat them, especially if you have a cholesterol issue. Which is true? What about just egg whites? Fake eggs? From breakfast to dinner, a devilish appetizer or popular sandwich filling, should we make them our go-to? Or a no go? Jenn answers all these questions and more in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, January 27, 2021
Beating Burnout (feat. Corey Phelps)
Outline: Intro today's topic & welcome today's guest, Corey Phelps Corey's story & where burnout came into play The signs of burnout Fatigue, tired, snooze button, brain fog, most days are off days, lose interest in things you enjoy, colds, aches/pains The impact of 2020 & what that means for 2021 Focus on slow, methodical changes What to do to avoid burnout Sleep, boundaries, life/social/schedule audit, journaling How to set & communicate boundaries Buy time before committing Stick with them over time by having clarity of long-term vision & consistently filling your cup (in more ways than a massage or face mask) Morning routine Operating from a reactive state vs a proactive or intentional state How to treat/recover from burnout? Infrared sauna/red light, nutrition, hydration, sleep, treat yourself like a child, give it time, make it a commitment Corey's key to make sure 2021 doesn't become the year of burnout Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Corey's Website Connect with Corey on IG & FB Quotes: "You're talking yourself out of the signals your body is sending you of being exhausted and tired." - Corey Phelps "Fill your cup with that which brings you joy and happiness... that is a self-care practice." - Corey Phelps "If you're reaching for your phone to look at it first thing in the morning, you're either living in the past or fearing the future." - Corey Phelps "Where can [you] level up in the efforts [you're] already taking to actually get all the benefits." - Jenn Trepeck
Bonus · Fri, January 22, 2021
Nutrition Nugget: Pickles
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Jenn's heard this question more times in the last couple months than in years so she's bringing the answer to all of us! What's the question?..."Can I eat pickles?" Sometimes they just hit the spot. On a burger, as a side for your sandwich and sometimes as a snack on their own, pickles bring big flavor. But where do they count when it comes to our nutrition? Are they good for us? Bad for us? Too much salt or the perfect fermented food? Jenn answers all these questions and more in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, January 20, 2021
Fad vs. Fact
Outline: Meet Jessica, new friend of the pod & intro to today's topic I just have to workout and I can eat whatever I want. Cut out all carbs, that's what makes you gain weight. Eating dessert every day is a "no-no." The cheat day/cheat meal is how to create balance. The stair climber workout from TikTok You must break plateaus; they are a problem. The scale as a barometer for our results/progress. Go vegan; you'll automatically lose weight and be healthy Gluten free means it's healthy Everyone gets bloated; bloating is normal. Popular "diets" US News & World Report Best Diets 2020 Mediterranean diet DASH diet Flexitarian Intermittent Fasting & One Meal A Day (OMAD) Keto & Paleo I've got this; I can go it alone. If I listen to my body, I'll lose control and gain weight (intuitive eating) Quotes: "Challenge changes the body." - Jenn Trepeck "We cannot outrun our forks." - Jenn Trepeck "Vegan, keto, all these diets tell me what you're not eating. Your outcomes and health are a function of what you are eating." - Jenn Trepeck "In Western medicine we are compared to each other. In Eastern medicine, we are compared to biology and how the body was designed to function." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Multivitamin for US & Canadian Listeners , for global listeners
Bonus · Fri, January 15, 2021
Nutrition Nugget: Vitamin D
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. It's time to talk about the sunshine vitamin! It's all over the news these days because it plays a powerful role in our immune health. On top of that, many in the US and across the globe are deficient in this powerful nutrient. Why are we deficient? What do we do about it? Do we get a prescription from the doctor? Jenn answers all these questions and more in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Vitamin D for US Listeners: http://bit.ly/jennvitdus Jenn's Vitamin D for Global Listeners: http://bit.ly/jennvitdglobal Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Vitamin D for US Listeners Jenn's Vitamin D for Global Listeners
Wed, January 13, 2021
Forget Resolutions! Focus on This (feat. David Fugel)
Outline: Welcome David Fugel How David became a "life sherpa" Neuroplasticity & energy medicine The hedonic treadmill of acquisition - happiness is all an inside job The fallacy of arrival - the journey is everything, it's not about arriving Visceralization vs visualization - dark v light, dark v heavy, experience the contrast/failure and disappointment EFT/tapping (emotional freedom technique) NLP (neuro-linquistic programming) - always and never; can't vs can't yet How do we shift from resolutions to a new framework for joy in 2021 Why goals & resolutions may not work for you Ex: vitality/health Visit the candy store of intentions Plant Seeds Find the weeds/pests & remove them/navigate them How to let intuition guide you & putting it all into practice Key takeaway: It's all an inside job...and we have the capacity to change anything. Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan David's Website Jenn's Vitamin D for US Listeners Jenn's Vitamin D for Global Listeners Quotes: "Happiness is all an inside job...the #1 factor in happiness from all the studies is deep social connections." - David Fugel "Words create worlds." - David Fugel "We have 80,000 thoughts per day, our brain is a very negative organ, out of those 90% are negative and 95% of our thoughts are subconscious." - David Fugel "Our body is our best communicator." - David Fugel
Bonus · Fri, January 08, 2021
Nutrition Nugget: FODMAP
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. What? Fod-who? Ever heard someone say they're following a low or no FODMAP diet? What does that mean? How do you do it? Should you try it? Jenn answers all these questions and more in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, January 06, 2021
Asked & Answered
Outline: Happy new year, welcome Stéphanie & intro today's topic (Q&A) Can I be drinking too much water? What should I do about my acid reflux? Why do I need to warm up when I exercise? How important is exercise in a weight loss plan? Do i need a multivitamin? Food vs supplement? Snacking! What are your favorite healthy snacks? Does the body have a set-point? Can it change? What's the deal with hormones, aging and weight gain? Am I doomed? How can I determine the best goals for my weight loss? What are empty calories? What should I use for sweetener in my coffee and yogurt? Can you eat too much fruit? Why am I not losing weight? I'm eating 1200 calories/day and working out. What are your non-negotiables to keep in your house and our of your house? What's the #1 thing you tell your clients that gets them results? What's the #1 thing your clients do that gets them results? Quotes: "Muscle dictates metabolism...if we don't use it, we lose it." - Jenn Trepeck "We cannot outrun our forks." - Jenn Trepeck "We can't supplement our way out of poor nutrition." - Jenn Trepeck "The only thing that qualifies a food as a snack, versus a meal, is how much we're having." - Jenn Trepeck "When we focus on the process, the outcome is inevitable." - Jenn Trepeck "Instead of calories in, calories out, think quality in, quality out; get up and move more." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Multivitamin for US & Canadian Listeners , for global listeners
Bonus · Fri, January 01, 2021
Nutrition Nugget: Peanut M&Ms
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Wait, what? Are you about to tell me I can eat peanut M&Ms? Of course nothing is off-limits and where peanut M&Ms fit into the plan isn't as simple as yes or no, good or bad. Have no fear, Jenn's giving you all the answers...and in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, December 30, 2020
The Motivation Multiplier (feat. Dr. Anthony Balduzzi)
Outline: Meet Dr. Anthony Balduzzi The connection between nutrition & neuroscience The hierarchy of priorities From venn diagram to a single circle Dive deep into the connection between health and everything else in our lives, our values Understanding "the why," how to find yours & write your mission/vision statement What you experience when your why isn't clear Emotional discomfort: guilt Physical discomfort: pain, suffering Looking for the magic bullet solution Your identity script Getting out of a rut Results Community Support How to stay connected to your intrinsic, fundamental motivation Emphasize the transitional time/state between awake & sleep with visualization & emotional connection Future-casting The change gap Final thought from Dr. Anthony Balduzzi - the rigidity of all or nothing mentality vs flexibility Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Dr. Anthony Balduzzi's Fit Father Project & Fit Mother Project Connect on Instagram: Fit Father Project & Fit Mother Project Connect on Facebook: Fit Father Project & Fit Mother Project Quotes: "When you drift and you feel some suffering and some pain, you're bumping into your why." - Dr. Anthony Balduzzi "The why gives you strength. The right kinds of routines give you strength. A good community, like this podcast and everyone here, gives you strength." - Dr. Anthony Balduzzi "Willpower is when you feel like you have to exert your will force in a direction that's different from what you want to do." - Dr. Anthony Balduzzi "The why needs to be stronger than the change gap." - Dr. Anthony Balduzzi
Bonus · Fri, December 25, 2020
Nutrition Nugget: Nightshades
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Have you heard someone say they can't eat nightshades? Wondered what that even means? Or maybe you're considering eliminating nightshades from your nutrition and you're wondering how to do it, what to eat instead and what you might notice if you do? No matter your questions, Jenn's got us covered...and in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, December 23, 2020
2020's Top 10
Outline: Welcome back William Ep 56, Aug 26: A Powerful New Framework for Goals (feat. Gregg Clunis) Ep 42, May 20: Mythbusting: Calories In/Calories Out Ep 43, May 27: Portion Distortion Ep 50, July 15: It's a Fine Line between Constructive and Destructive (feat. Melainie Rogers) Ep 41, May 13: It's Not Just for Hippies Ep 34, April 1: The Mess of Stress Ep 37, April 22: Sleep on It Ep 61, Sept 30: How to be a Wellness Ally Ep 33, March 25: Self Care & Productivity Realism (feat. Paula Rizzo) Ep 68, Nov 18: Metabolic Health is Overall Health (feat. Dr. Casey Means) Quotes: "Quality in, quality out; get up and move more." - Jenn Trepeck "It's not about eating less per portion. It's about shifting the proportion of food on our plates." - Jenn Trepeck "The ultimate goal is to be the balanced eater which is all about food and body neutrality." - Jenn Trepeck "If I feed this earth, the earth will come back and take care of me." Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, December 18, 2020
Nutrition Nugget: Bagels
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Bagels. Delicious bagels. For some they're a breakfast staple; for others they're a cornerstone of weekend mornings. But in the scheme of our nutrition, where do they fall? Can we eat them every day? We all know they're carbs and from listening to Salad with a Side of Fries we know we might want to pair that bagel with other foods...right? Jenn answers all these questions and more, in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links: Become a Member Jenn's B-Vitamins Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, December 16, 2020
Carbon Nano-what?! (feat. Chris Burres)
Outline: Meet Chris Burres Understanding scientific studies on animals and applying results to humans - rat studies The role of the FDA Discovering carbon nanomaterial, a Nobel Prize winning discovery Implications of this study - a potential cancer preventative C60 vs ESS60 - toxic vs potentially powerful for health What is carbon nanotechnology C60 in the body What people have experienced How it works The kind of stress that can be productive for the body Carbon nanomaterial as a delivery method How to take it - Chris' current routine & dosage Supplements and formulations that match the studies Why don't more of us know about ESS60? Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Chris & MyVitalC on Instagram , Facebook MyVitalC Website Quotes: "The FDA has decided inflammation is caused by disease. That is categorically false." - Chris Burres "Study showed a 90% life extension in Wistar rats." - Chris Burres "The rate of change we're experiencing will never be slower than it is today." - Chris Burres
Bonus · Fri, December 11, 2020
Nutrition Nugget: B-Vitamins
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've heard about b-12 because it seems to be a common deficiency. Celebs go for b-12 injections, other people swear biotin is the answer to their hair and nails and still others have heard b-vitamin deficiency may be an issue for vegans and vegetarians. What's the truth? Are these facts or fiction? What about all the other b-vitamins? Jenn answers all these questions and more, in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Jenn's B-Vitamins: https://bit.ly/jennbcomplex Links: Become a Member Jenn's B-Vitamins Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, December 09, 2020
The Big "C"
Outline: Catch up with Stephanie What is the big "C" (consistency) Jenn's story of accidentally learning this lesson Why it's so important How the body works True health & healthcare Jenn's words to the wise A new mantra for you What to be consistent with and how to do it Exercise Nutrition Hydration Sleep Stress Affirmations & gratitude Vitamins & supplements Self-check: energy, stress, sleep, self-esteem Support System How we want to make choices Quotes: "Our best defense is a great offense...true healthcare is what we do every day, every week, between doctor visits to support our health." - Jenn Trepeck "Just keep going." - Jenn Trepeck "We cannot supplement our way out of poor nutrition." - Jenn Trepeck "The key to consistency is not perfection and all or nothing but living living in the grey area, doing a few things, every day, that support our health." - Jenn Trepeck Links: Become a Member Jenn's B-Complex Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, December 04, 2020
Nutrition Nugget: Olive Oil
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We all know it's one of the "healthy fats." But what does it actually do? And with so many olive oils on the store shelves, how do we pick one? Jenn answers all these questions and more, in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, December 02, 2020
Performance Nutrition (feat. Kate Lyman)
Outline: Intro to today's topic & meet Kate Lyman Understanding performance vs fat loss goals - choosing each & timelines Guidelines: fueling for performance no calorie deficit, focus on carbs, focus on recovery pre workout - carbs, lean protein, less fat post workout - lean protein, carbs, less fat, lots of water Endurance training vs muscle building endurance: intra-workout carbs muscle building: adequate protein, leniency in carb/fat mix, focus on overall calories Recovery adequate protein, not cutting calories on non-workout days signs we need to focus on recovery importance of sleep Transactional relationship between our nutrition and our exercise Main takeaway from Kate our body can't give us what we're looking for when working from a state of depletion Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Kate on Instagram , Facebook Kate's Website Quotes: "You have to choose. Because the way we address fat loss goals is not the same as the way we address performance goals...You can do it all, but not at the same time." - Kate Lyman "Being at maintenance, learning to maintain your progress, is also a goal." - Kate Lyman "Eating is part of the training." - Kate Lyman
Bonus · Fri, November 27, 2020
Nutrition Nugget: Antioxidants
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've heard the word many times. It's part of why we eats fruits and veggies...isn't it? But wait, what actually are antioxidants? Why do we need them? How much do we need? Jenn answers all these questions and more; plus she shares her favorite kinds of antioxidants, all in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, November 25, 2020
Update: Covid-19 Edition
Outline: Catch up with Christine For the season of indulgences, Jenn's offering a 14-day and a 30-day challenge to reset or kickstart your wellness, extra discount before Thanksgiving Covid-19 is a constant learning process, especially at this stage Symptoms Understanding the growing list Mild vs severe cases Immune response symptoms Deciphering Covid-19 vs pandemic related symptoms Treatments & timing of treatments Improved outcomes since March 2020 Timing of various treatments we've heard about Implications of some treatments What we know now masks & varying degrees of efficacy treatments, precautions, efficacy of deep cleaning Immunity & the immune system Memory B cells, memory T cells, antibodies Long-Term Covid/Long Covid/Long-Haulers What is it? Symptoms: Ocular, cardio & vascular, pulmonary, respiratory, vocal, hair loss & more Potential causes What to do Psychological impact Update from Mike, our guest from Ep 36 who shared his story with us, making it real for everyone A note on physical recovery What the NIH is doing now & what we can do Vaccines understanding the speed, making sense of the trial results Questions to ask: side effects, mutations, production, distribution What we can do Wash hands, wear masks, support immune health Stimulate/tone the vagus nerve, HRV, Pay attention & track what you notice Block time to worry, don't live in fear Take a news holiday Attitude & state of being, being antifragile Re-contextualize emotions Key takeaways Quotes: "Weakness is strength in sheep's clothing." - Christine Sotmary "How can we adjust our state of being to support our health?" - Jenn Trepeck "Precaution, yes. Fear, no. Listen to your body and log what you notice. Participate in a study. Remember, you are a survivor." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, November 20, 2020
Nutrition Nugget: Raisin Bran
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've been told it's healthy, It often makes us feel good to say we ate it for breakfast. But is it really as "healthy" for us as we were told it is? This week, Jenn breaks down the details of Raisin Bran cereal. Prepare to have your mind blown in mere minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, November 18, 2020
Metabolic Health is Overall Health (feat. Dr. Casey Means)
Outline: Intro to today's topic & meet Dr. Casey Means How Dr. Casey got into medicine and an intro to epigenetics Defining metabolic health & metabolism Signs/Symptoms that metabolic health is suffering: PCOS, insulin resistance, fatty liver, high blood pressure, heart disease, fatigue, chronic pain, brain fog, Alzheimer's, dementia, acne What are we doing/not doing that puts us into a state of metabolic dysfunction? 4 main behavioral drivers of glucose: food choices, sleep, exercise, stress Connection between metabolic health & Immune Health & Covid-19, specifically How to improve metabolic health (and damage to the pancreas) the 4 key levers plus microbiome/gut health, B-vitamins, zinc, manganese, wearables Pairing tech & health: Dr. Casey's company, Levels Health Recap & closing words from Dr. Casey Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Dr. Casey Means on Instagram , Twitter Learn more about Levels Health on Instagram , Twitter and the website Quotes: "Health is not just the genetic blueprint; it is the interaction between the blueprint and the exposures you encounter every day." - Dr. Casey Means "We are diagnosed based on the organ system which failed first." - Jenn Trepeck "Immune cells are deactivated by high blood sugar." - Dr. Casey Means "Diabetes, obesity and other metabolic conditions create a baseline pro-inflammatory state in the body." - Dr. Casey Means
Bonus · Fri, November 13, 2020
Nutrition Nugget: Amaranth
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn shares with us a potentially new food for you: amaranth. It's naturally gluten-free and that's just the beginning of why we might want to try it. Have you heard some countries banned it? Not to worry, Jenn clears this up for us and then lets us know when and how to add it to our diet. Yay for new foods and adding variety! Yes, all of this in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, November 11, 2020
Your New BFF: Flexibility
Outline: Meet Jenn's friend Julie Today's topic: flexibility, understanding why and where we are rigid, HOW to be more flexible & a note about Thanksgiving Flexibility with our food Consequences of not being flexible Intention vs execution What flexibility looks like How to be flexible with breakfast, pantry staples, variety, grocery shopping & more Jenn's dozen egg analogy Flexibility with our fitness Pros and cons How to be more flexible with activity choice, duration, time of day Jenn & Julie share stories of their own flexibility and realizing their own rigidity at times Flexibility with eating out Rules vs guidelines Sleep & stress Striving for balance, being kind and gentle with ourselves Thanksgiving this year Flexibility will be critical this year Clinging to the food to make it feel "normal" Jenn's reminder to keep the main thing, the main thing Start a new tradition A Tip of the Week Jenn shares with all her clientss Final thoughts Flexibility itself is also an exercise. Quotes: "Lacking flexibility fosters the on/off, good/bad, black/white thinking...when we're flexible, we can make adjustments." - Jenn Trepeck "Ask yourself, what CAN I do?" - Jenn Trepeck "Having routines is helpful. Being able to be flexible is the way to make this for forever." - Jenn Trepeck "Rigidity with our exercise is less about the activity itself and more about what's in our head around it." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, November 06, 2020
Percent Daily Value (% DV)
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's explaining that part of a nutrition label that makes zero sense to a lay person, the % DV, which stands for percent daily value. Walking through what it is, what it means for us in our everyday life and how to interpret it when a label shows a value over 100%. All of this in just a few minutes; you're going to want to hear it! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Jenn's Favorite herbal formula for adrenal, cortisol, thyroid & stress support: https://www.tlsslim.com/product/tls-acts-adrenal-cortisol-thyroid-and-stress-support-formula/?id=3519641&idType=PRODUCT&publisherID=AP2228458&langCode=ENG Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Favorite herbal formula for adrenal, cortisol, thyroid & stress support
Wed, November 04, 2020
All Things Thyroid (feat. Dr. Nirvana)
Outline: Meet Dr. Nirvana, naturopathic doctor & host of Regenerate You podcast What is a naturopathic doctor? Why did Dr. Nirvana choose this path? Understanding the thyroid, structure & function Thyroid conditions: hyperthyroidism, hypothyroidism, Hashimoto Disease, Graves Disease, nodules and goiters Typical symptoms of thyroid challenges (weight gain/loss, losing hair, depression, sleep challenges, fatigue, constipation) How to decipher between a true thyroid issue and being metabolically challenged? Extra labs to request from your doctor: TSH, Free T3, Free T4, Thyroid Globulin Antibodies, Thyroid Peroxidase Antibodies, Iron, Vitamin D The connection between low thyroid function and cognitive decline plus mood & feelings of satiety Lifestyle choices that increase propensity for thyroid issues Lifestyle choices to support thyroid health & proper function Herbs & nutrition for thyroid support: ashwagandha, rhodiola, selenium, kelp, green tea, matcha, dark greens, eleutherococcus, vitamin C, vitamin D, magnesium & other adaptogenic herbs When to choose nutraceutical and pharmaceutical interventions As a patient, when do want to enroll a naturopath in our healthcare team? How to find & choose a naturopathic doctor? The goal: to get to a place of understanding our bodies' signals Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Jenn's Favorite Herbal formula for Adrenal Thyroid & Stress Support Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Dr. Nirvana on Instagram , Facebook & her website Dr. Nirvana's Podcast: Regenerate You Quotes: "The thyroid is connected to the throat chakra, the color blue... people who hold back their thoughts/feelings tend to have a lot of thyroid imbalances...your mouth has to express things so your ears can hear them for the healing to start." - Dr. Nirvana "Food is our nutrition...food is our medicine and not meant to be feared." - Dr. Nirvana "If your body has a symptom, it's just trying to speak to y
Bonus · Fri, October 30, 2020
Nutrition Nugget: Gummy Vitamins
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Gummy Vitamins! Remember the Flintstones chewable vitamins? Those evolved into gummy vitamins. Do you take a gummy vitamin? Do your friends? Kids? Are they a better option for us? Especially, if that's the only one you'll actually take? In just a few minutes Jenn answers these questions and more. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Jenn's Favorite Multivitamin: (USA) http://bit.ly/jennmulti (Global) http://bit.ly/jennmultiglobal Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Favorite Multivitamin: US Listeners , Global Listeners
Wed, October 28, 2020
"I Found a Lump..."
Outline: It's Breast Cancer Awareness Month & today's topic: what happens between the time of finding a lump and getting a diagnosis Meet Mona & Elsa who are joining Jenn for today's conversation Addressing Halloween - for Jenn's Halloween tricks & treats, head to social media & podcast FB page/group Jenn's story of finding a lump in her breast Elsa's story of find a lump in her breast Shifting from being a caregiver to needing to an advocate Mona's experience working for a world-renowned pathologist & her role as an advocate for friends (including Jenn & Elsa) The Friend Advocate: pragmatic, helps with phone calls, can sit with you, keeps you going The people who need to know right after a diagnosis & to-do's from Elsa's doctor Key Takeaway: you need someone logical. this is your first phone call. It's hard to do, but ask for help How Mona helped Jenn Elsa leaving her initial doctor appointment, how she handled it with her daughter who was at the doctor with her, the next radiology appointment, second opinion and treatment plan Key Takeaway: importance of a mindfulness practice Step 1: mammogram & ultrasound; step 2: biopsy Key Takeaway: feel on the first What we need to be taught & what we need to be talking about: stats, causes, self-care, self-checks, removing toxins Combining Eastern Medicine & Western Medicine (Elsa's treatment) Importance of belief, not letting fear lead & Elsa's "F-it bucket" Genetic testing Non Profits to know: Bright Pink, You Can Thrive Final thoughts from Mona, Elsa & Jenn if you didn't have that pragmatic person, now you do. It's Jenn. Quotes: "Find a time each day to quiet your mind, which helps quiet your body; it's part of the healing process." - Mona Weisberg "Feel on the first." - Elsa Pine "Stats used to say 1 in 8 women will get breast cancer...quickly approaching 1 in 7. Genetics cause only 5% of cases." - Elsa Pine "Western Medicine is not preventative healthcare; it is early detection, at best." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Bright Pink, You Can Thrive Jenn's Favorite Multivitamin: <a href="http://bit.ly/
Bonus · Fri, October 23, 2020
Nutrition Nugget: Carrots
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Carrots! Have you heard they are packed with sugar and you want to stay away from them? I bet you've also heard they are good for your eyes. So how do we balance these facts? Do we eat carrots or avoid them? In just a few minutes Jenn answers these questions and more. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, October 21, 2020
The HOW of Body Love & Acceptance (feat. Tanja Shaw)
Outline: Meet Tanja Shaw, learn her background in the wellness industry The mindset of wellness The thoughts/ideas/beliefs that have the greatest impact on our wellness Surface beliefs vs core beliefs (worthiness) The role of personal responsibility All in vs all or nothing Defining body love and body acceptance Start with actions: breathing, self care It's a practice, different each day Making the choice Gratitude Understanding the continuum How to foster body love and body acceptance Actions Clean up your environment (including social media) Look for beauty in others 2 questions to ask yourself each morning. Start by noticing: thte feeling the habit, the behavior Trust yourself Red Flags/Signs of lacking body acceptance, not loving your body Indications we're moving toward acceptance and love (the layering process) A word of encouragement Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Tanja on Instagram , Facebook & her website Tanja's Podcast: Fit + Vibrant You Quotes: "We will never out-perform our own expectations of ourselves." - Tanja Shaw "Shift your mindset to all-in vs all or nothing." - Tanja Shaw "Love is an action, not just a feeling." - Tanja Shaw "Accepting your body does not mean complacency...when you love something, you also take care of it." - Tanja Shaw
Bonus · Fri, October 16, 2020
Nutrition Nugget: Coffee
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Coffee! At your request, Jenn walks us through the pros and cons of coffee. Everything from the science and research to practical life tips for enjoying the benefits while dampening the downsides, Jenn covers it all...in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, October 14, 2020
Bored? I've got you!
Outline: Welcome back Lauren. Jenn & Lauren catch up for a minute Intro todays topic: Boredom (why we're all bored with our food, our exercise, etc.) The depression of disconnection is setting in after 7-ish months of quarantine, another reason today's conversation is important for overall health & wellness Bored of eating the same foods? Go seasonal, shop the farmers' market Focus on everything you DO eat Strategically review your food list Buy (and eat) one new food each week Change up the spices/seasonings/sauces & 4 ways to do chicken salad Change up your cooking methods Eating out of boredom? Do it anyway and eat nutritious foods when you do Try something that's not food related: adult coloring book, crosswords, read a book, listen to a book/podcast/music, call a friend Jenn's post-it trick to help us actually do these things Bored with exercise? Go for a new activity: swim, ride a bike, walk a different route Check-in with cardio, strength & flexibility; add what's missing Use what you have or buy a new piece of equipment Find new instruction/instructors/methods (IG, google, youtube) Find a buddy (accountability, share ideas, do it together) Bored with TV? A plan to share our favorites d to focus on their health Do 1 new thing this week. THAT IS A TRIUMPH. See how that feels and what might happen next Quotes: "At the beginning of the pandemic, we created a new routine to find calm in the storm...now, 7 months later, we're bored." - Jenn Trepeck "By changing it up and supporting our physical health, it can also support our mental health." - Jenn Trepeck "Simply do 1 new thing. It's a TRIUMPH! See how that makes you feel and if you want, build on it. Let that 1 new thing be a victory." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Seasonal Food Guide Half Baked Harvest AMP Fitness
Bonus · Fri, October 09, 2020
Nutrition Nugget: Cucumbers
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Cucumbers! Okay, Okay, so this one isn't so controversial. BUT, why exactly are cucumbers so good for us? Did you know they can be helpful in preventing a hangover? There's interesting new studies about cucumbers' impact on diabetes and cancer too. Plus, Jenn shares a handful of other cucumber fun facts...need to erase pen? In just a few minutes Jenn fills us in on all things cucumbers. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, October 07, 2020
The Toxin Burden (feat. Tim James)
Outline: Introduction of today's topic (toxins) and meet featured guest, Tim James Tim's Story & critical learnings from Hippocrates Health Institute Tim's Core 4 Secrets Drink 1/2 your body weight in purified water Chew your food 'til liquified Avoid liquids with meals Breathe exercises before eating Top things most people are doing wrong when it comes to wellness not putting self first, sugar, watching the news, social media, chemicals & toxins Where are toxins coming from? soaps/shampoos, toothpaste, paint off-gassing, flame retardants on TVs & clothes, plastics, our food, our water, bedding, makeup, hair dye, etc. Body burden - what is it & what to do (hydration, detox, exercise) Tools to help: water purification, grounding mats, understanding free & clear/products that claim to be toxin-free Toxins/chemicals in supplements Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Tim on Instagram , Facebook & his website Tim's Podcast: Health Hero Show Quotes: "Our genetic environment is how you think, what you drink, what you breathe, what you eat and anything that comes into contact with your skin and it's more important than the genetics themselves." - Tim James "Western medicine was born from war." - Tim James "Life gets better when we get cleaner and closer to nature." - Tim James
Bonus · Fri, October 02, 2020
Nutrition Nugget: Seltzer
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Seltzer! Ever feel like you just can't drink another sip of water? Do you opt for seltzer at that moment? Perhaps you opt for seltzer instead of cola. The next question is often, is this good for me? Can I just drink seltzer all the time instead of water? Does it matter if it's flavored? In just a few minutes Jenn reveals the truth about seltzer and gives you the verdict of whether we want to drink up or pass on those bubbles! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, September 30, 2020
How to be a Wellness Ally
Outline: Welcome Sarah & Sarah's experience working with Jenn How Sarah's balancing going back to work with her health goals Talking about our health/weight loss goals: Jenn didn't share with roommates in college, Sarah did share with her current roommate Doing this alone is hard & a study about having support on this journey Talking to the wellness ally: Has anyone share their health goals with you? Initial responses matter. It can be confronting for the ally Let the person on the health path drive the conversation Grace & compassion - in meals, social plans, etc. Make plans that don't have food as the focus, experiences and activities instead or in addition Choose restaurants with healthful options For dessert...offer once. Compliments & how to notice results Avoid being the subtle saboteur Be indifferent to the details When we feel others around us need to focus on their health How to be silently supportive Let your example be the invitation Be balanced, your extreme doesn't compensate for their decisions When you're on the wellness journey Enlist the support of a coach Find wellness and activity friends Choose carefully who you share this with and tell them what to do to support you A final note to the ally, what kind of friend do you want to be? Quotes: "Compliment the energy...or the clothes...instead of the weight loss." - Jenn Trepeck "Be indifferent to the details and supportive of the effort, energy and commitment." - Jenn Trepeck "Let your example be the invitation." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, September 25, 2020
Nutrition Nugget: Cereal
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cereal! What's your favorite breakfast? Did you grow up eating cereal? Is it still your morning go-to? In just a few minutes Jenn gives us the run-down! Should we eat or avoid cereal? Are some better than others? What about oatmeal...that's healthy right?! Listen to find out. And if you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, September 23, 2020
Be Your Own Physical Therapist (feat. Mike Beecher, DPT, PT, OCS, SCS)
Outline: Meet Mike Beecher, DPT, PT, OCS, SCS Mike's Story from athlete to doctorate of physical therapy The impact of Covid/quarantine on a very hands-on modality/practice Understanding physical therapy in the greater context of overall health Physical therapy vs chiropractic care Signs & symptoms indicating the need for physical therapy Working from home: proper, ergonomic set-up Set-up for kids & schedules What we can do to mitigate the impacts of sitting, resistance bands How to properly use a foam roller Theragun: what is it & pros/cons When it's time to seek the help of a professional, choosing a physical therapist, understanding costs Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Mike & Performance PT on Instagram , Facebook & their website Mike & Todd's Optimal Health Uncovered Podcast Ergonomic Work Station Guide & Foam Rolling Video Quotes: "'Sitting is the new smoking'...If you have to sit, sit better." - Mike Beecher "Pay attention to the feel-factor." - Mike Beecher "The value of a good practitioner is worth their weight in gold of what it's going to save you long term." - Mike Beecher
Bonus · Fri, September 18, 2020
Nutrition Nugget: Nuts
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about nuts! They have a reputation. People are often concerned they're eating too many, causing weight gain. We also hear they're the healthy fat. So which is it? Does it matter which nuts we eat? How much is a serving-size, anyway? And what about my peanut butter?! Jenn answers all these questions and more in just a few minutes! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, September 16, 2020
The Morning After
Outline: Welcome back, Stephanie What do we mean by "the morning after" and why we're talking about it now What sends us "off track" The self-talk that typically follows these occasions Jenn's favorite analogy for thinking about the "off" meals/days & what follows (a dozen eggs) The actions to take the next day/right after activity, but not a punishment workout food, avoid the sling-shot to the other extreme and avoid the punishment detox Focus on water Timing of the reset, the next healthful choice Writing it down to let it go & the zen story that teaches us a big lesson How to implement the strategies offered What to do with leftovers The food part, beyond breakfast, what Stephanie does Real life stories & applications beyond birthdays and holidays Quotes: "We often say to ourselves, 'ugh, I screwed it up. I failed. I'm a failure. I can't do this.' You didn't. You're not. You can." - Jenn Trepeck "To follow a plan that doesn't allow for [indulgences] is a plan that sets us up for failure." - Jenn Trepeck "You haven't failed. The diets you've tried in the past have failed you." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, September 11, 2020
Nutrition Nugget: Ingredients
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Ingredients! Do you look at the labels on packaged foods? When you do, do you read the ingredients? Sometimes it's like alphabet soup trying to decipher what's actually in these delicious treats! What are the buzz words to look for? Which do we want and which do we avoid? Jenn answers all these questions and more in mere minutes! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, September 09, 2020
Because It's Not Always About the Food (feat. Jessica Procini)
Outline: Meet Jessica Procini, emotional eating expert Identifying the emotional eater, the picture in our heads vs reality Food addiction & emotional eating vs other addictions Understanding this in the context of fundamental human needs, physical & emotional How do we talk about and address emotional eating Defining "satiation," physical & emotional The 4 roots of emotional eating: fear, hyper-vigilance, self-abnegation & self-loathing What to do next, after identifying the root The underlying emotions of the 4 roots: loe, safety, sense of belonging/connection & happiness How to properly enroll supporters (or not!) to help us through the process Key takeaways Emotional eating stealing our energy & what happens when we get that back Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Jessica on Instagram , Facebook & her website Quotes: "I was using food to numb myself. I didn't want to be numb anymore...and I didn't want to think about food all the time." - Jessica Procini "Now food is a nourishing asset." - Jessica Procini "Emotional eating only makes turbulent times more turbulent." - Jenn Trepeck
Bonus · Fri, September 04, 2020
Nutrition Nugget: Holidays
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Holidays! This weekend in the USA is Labor Day. A long weekend for most and it's pretty typical to celebrate a holiday with food. How can we celebrate while maintaining our healthful life? Jenn answers all your questions and offers a multitude of options for conquering this holiday and any/every other! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, September 02, 2020
Another One Bites the Dust, the F-Factor Diet
Outline: Meet Abigail, another friend of Jenn's from working out Abigail catches us up on the F-Factor Diet, the drama and recent exposé, client complaints, etc. Why Jenn feels so strongly about discussing this "diet" It uses some of the same phrases as Jenn and the program Jenn leads The execution/recommendations after the sound science encourage disordered eating/eating disorders (while likely not intentional) One major issue with the F-Factor plan A troubling quote from the F-Factor Book Red flags Jenn identified when reviewing the F-Factor Book (just a few) Restaurant Recommendations, not sound nutritional guidance Implied focus on calories Exclusion of trans fats The cloak of "proprietery information" and "proprietery blend" of products The behavioral/emotional component Key takeaway for all of us Understanding a Certificate of Analysis Quotes: "You haven't failed. The diets you've tried in the past have failed you." - Jenn Trepeck "Another example of good, sound science with distorted execution and inappropriate recommendations." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, August 28, 2020
Nutrition Nugget: Bananas
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Bananas! Ever heard someone say they can't eat bananas because they're trying to lose weight? Or hear that bananas are a fruit you want to avoid? Is it really true? In just a few minutes Jenn reveals the truth about bananas and gives you the verdict of whether we want to eat 'em or steer clear! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, August 26, 2020
A Powerful New Framework for Goals (feat. Gregg Clunis)
Outline: Meet Gregg Clunis Gregg's "aha" moment from Jenn's appearance on his podcast Gregg's story, his life of learning growth and progress, the inspiration behind Tiny Leaps Big Changes Growth Mindset vs Fixed Mindset. How Gregg defines personal development. The problem with SMART goals The alternative, Gregg's LEAP framework Long-term lifestyle change Empathy Actionable Process-driven Failure & the power of identity Tools to help us The piece that comes before action Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Listen to Tiny Leaps Big Changes , Connect with Gregg , Check Out Gregg's Course: Consistency Code Quotes: "Assessing the gap between where you are and where you want to be." - Gregg Clunis "You already have it all inside you." - Gregg Clunis "You are always in progress." - Gregg Clunis
Bonus · Fri, August 21, 2020
Nutrition Nugget: Muscle
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Muscle! You've heard it...Muscle weighs more than fat. But does it? Why is muscle so important and what do we have to do to build it properly? In just a few minutes Jenn answers all these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, August 19, 2020
"Why Can't I Stop Eating?!"
Outline: George shares his progress since he last joined Jenn on the show, now that he's at the end of Jenn's 12-week group program An invite from Jenn to YOU to chat about your personal story What's happening chemically in the body when we feel like we can't stop eating? What does it mean when this feeling comes after dinner/at night? The antidote: proper fuel, smaller plate, the 3-bite tule, brush your teeth, hunger ratings, track sleep, track water For emotional eating, the question to ask yourself and what to do with that answer - the key is a post-it note Recommended way to get started with all of the ideas and suggestions offered How to tell "what I'm hungry for." Quotes: "We are a country of people who are overfed and under nourished." - Jenn Trepeck "Ask yourself: Where am I not being fed?" - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, August 14, 2020
Nutrition Nugget: Macros
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Macros! Have you heard people saying they're not following a "diet" but, instead, counting their macros? Ever wonder what they mean? Or maybe this is your approach but you're not 100% sure you're hitting all the marks? In just a few minutes Jenn walks us through macros, what we need to know, what to look for and how to do this healthfully. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, August 12, 2020
What's Your (body) Type? (feat. Farah M. Green)
Outline: Meet Farah M. Green Farah's experience of how learning her body type impacted her journey Body Types Ectomoprh Endomorph Mesomorph Understanding the science, genetics and lifestyle Nutrition & fitness for each body type Body positivity What is it? How do we foster it? Loving you body vs being in love with your body Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Thick, Bold & Health on IG , Farah on IG , Farah's website Quotes: "I'm watching my family's health go down the drain. We are not supposed to live this way." - Farah M. Green "By understanding my body type, I became less insecure, more confident" - Farah M. Green "My body image has nothing to do with my size and everything to do with how I eat." - Farah M. Green
Bonus · Fri, August 07, 2020
Nutrition Nugget: BLTs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about BLTs! Do you know what these are? Hint: It's not a bacon, lettuce, tomato sandwich. THere's another hing: they could be what's standing between you and progress toward your goal. In just a few minutes Jenn explains what BLTs are and what to do next! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, August 05, 2020
Jenn in the Hot Seat
Outline: Celebration & a moment of thank you Meet Traci DeForge who is here to interview Jenn How & why Salad with a Side of Fries came to be Jenn's story of finding her life path The wackiest diets ever attempted Body image, body dysmorphia and what to do about it Jenn answers the off-topic questions she asks each expert who visits the pod Quotes: "I don't really care about the calories and I think you need to either." - Jenn Trepeck "It's more about our health, than the size of our bodies. There are "plus size" people who are healthier than those who look like "the goal;" that's the skinny fat idea." - Jenn Trepeck "The more I learn, the more I am blown away by the human body." - Jenn Trepeck Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, July 31, 2020
Nutrition Nugget: The PLOMs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the PLOMs! Ever heard of it? You know...those moments when it's SO frustrating to have to think about all this stuff...when it feels like life would just be easier if you ate the dessert with everyone else. You just might have a case of the PLOMs. In just a few minutes Jenn fills you in on what they are and what to do about them! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, July 29, 2020
It Takes Guts! Healthy Guts
Outline: Meet Wade Lightheart The Biological Optimization Triangle Aesthetics Performance Health What we're all doing that we don't realize is messing up our gut Signs of gut health disruption 5 Stages of Digestion Understanding pre-biotics, pro-biotics, digestive enzymes & gut flora Supplementation Food choices Key takeaways Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Wade Lightheart , BiOptimizers & the Awesome Health Podcast Quotes: "'You've learned how to build the body from the outside in. We're going to show you how to do this from the inside out.'" - Wade Lightheart "You cannot supplement your way out of a bad diet." - Wade Lightheart "The road to health is paved with good intestines." - Jenn Trepeck
Bonus · Fri, July 24, 2020
Nutrition Nugget: Liquor vs Beer/Wine
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about alcohol! More specifically, clearing-up, once and for all, if liquor is a better choice than beer or wine for our waistline. In just a few minutes Jenn answers what's really important to consider when it comes to drinking alcohol and our weight. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, July 22, 2020
Old Dog, New Tricks
Outline: Formula for long term health is Nutrition + Behavior Change New mantra: Actions Dictate Outcomes Key factors for behavior change: time, patience, commitment (incl. priorities) Step 1: identify current habits/behaviors that may be holding you back Step 2: notice the triggers by tracking the habits and reviewing the data Step 3: brainstorm new habits to replace the old one/replace the trigger 10 Suggestions/examples Step 4: celebrate the victories, however small Quick Recap Quotes: "Actions dictate outcomes." "Small steps in the same direction lead to huge distance over time."" "'You laced up your shoes and that means something.'" "Repetition is magic." Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, July 17, 2020
Nutrition Nugget: Fiber
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fiber! Yes, it's totally un-sexy but it answers one of YOUR top questions! When Jenn says, "protein and fiber at every meal makes removing fat no big deal," what qualifies as fiber?! In just a few minutes Jenn answers this and shares more about the importance of fiber plus the most common misconception. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, July 15, 2020
It's a Fine Line between Constructive and Destructive (feat. Melainie Rogers MS, RDN, CDN, CEDRD-S)
Episode Notes Outline: Meet Melainie Rogers, MS, RDN, CDN, CEDRD-S Understanding Eating Disorders & Disordered Eating Melainie's multi-disciplinary approach to treatment Understanding the stigma around eating disorders Changing demographics of those experiencing such challenges (more men, more LGBTQ, more who live in food desserts) Identifying eating disorders & disordered eating; understanding anorexia, bulimia, binge eating disorder and orthorexia Underlying Causes & Societal Challenges Raising Kids with a healthy relationship with food The ultimate goal of treatment & how we can all move in that direction Understanding hunger & satiety Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Melainie Rogers & Download her free Recovery Handbook Quotes: "About 9-10% of people (approximately 30+ million in the US) will develop an eating disorder in their lifetime and I would estimate, in New York City, probably 90% of people experience disordered eating. " - Melainie Rogers "The ultimate goal is the balanced eater. Food and body neutrality." - Jenn Trepeck
Bonus · Fri, July 10, 2020
Nutrition Nugget: Trans Fats
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Trans Fats! We've heard of them, we see the call-out on food packages but what the heck are they? Do we want them or do we want to avoid them? And how do we read a food label to find them? In just a couple minutes Jenn answers all these questions and more to make you a super-savvy food consumer! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, July 08, 2020
Overthrow Your Plateau
Outline: George shares his progress in the first 6 weeks of working with Jenn What happens when we hit a plateau; why it is so challenging The definition of a true plateau 6 Tips for breaking through your plateau Check your journal Supplementation Exercise Detox Take a life inventory Mentally reframing plateaus Quotes: "The underlying objective of everything we do here is health and the weight loss is a by-product of fueling our bodies properly." "The Scale is overrated." Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Bonus · Fri, July 03, 2020
Nutrition Nugget: The 3-Bite Rule
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the 3-Bite Rule! Ever heard of it? It stems from neuroscience research and is the perfect tool for this holiday weekend. In mere minutes you'll be ready to enjoy socially-distanced BBQs all season long! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, July 01, 2020
'Shroom Talk (feat. Jeff Chilton)
Outline: Meet Jeff Chilton,leading mushroom expert in North America Mushroom Claims - True/False (from immune health and nutritional value to oral health and potential cancer fighting properties) Varieties to eat and how much to eat for therapeutic benefits Mushroom Supplementation - what to know, what to avoid Properly cooking mushrooms, especially if you're one who doesn't like them Producers around the world & choosing where our mushrooms come from Truffles Psychedelic Mushrooms Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan More from Jeff: Nammex & Real Mushrooms Quotes: "Mushrooms are the forgotten food." - Jeff Chilton "We must show up every day for our health. It's not a one and done, check the box and move on, kind of thing." - Jenn Trepeck
Bonus · Fri, June 26, 2020
Nutrition Nugget: Hunger
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Hunger! We all know we sometimes eat when we're not hungry. And other times we don't eat when we are! Not to mention that many of us, over the years, have forgotten what hunger feels like. Wondering what to do? In just a few minutes, Jenn gives you all the answers! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, June 24, 2020
What's Your (eater) Type?
Outline: Alex shares his experience as Jenn's client 8 Types of Eaters A note about Food Addiction & Compulsive Eating What to do now that we know our type(s) Identify your triggers Take a beat Brainstorm Journal How to tackle multiple types Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Supplement Recommendations for Metabolic Support Quotes: "Weight Loss isn't will power; it's science. Will power is science too." "The Balanced Eater is flexible with food. They use food as fuel, not for emotions. They can find something to eat anywhere."
Bonus · Fri, June 19, 2020
Nutrition Nugget: Breakfast
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Breakfast! Which is it? Is breakfeast the most important meal of the day? Or is it better to skip it and wait to eat? If we do have breakfast, does it matter if we have cereal or an omelet? In just a couple minutes, Jenn answers these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, June 17, 2020
We ALL Deserve This Info (feat. Deanna Tikhonov, WHNP-BC)
Outline: Meet Deanna Tikhonov, Nurse Practitioner A note to men and non-female listeners Indications of potential hormonal imbalance Holistic approach to help hormonal imbalance Birth Control Options, updated info & FAQs Guidance for those focused on fertility Treating in private practice vs public clinics HPV & Understanding abnormal pap results Updated medical guidelines re: annual pap Choosing your doctor Lessons from Covid-19 Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Deanna and the Lady's Guide: YouTube & IG Quotes: "Pain and symptoms of PMS may be optional, not something you have to experience, just because your mom and sister did." - Deanna Tikhonov "It all comes down to our health and lifestyle: nutrition, physical activity, managing stress, etc.." - Deanna Tikhonov
Bonus · Fri, June 12, 2020
Nutrition Nugget: Soy
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Soy. As we are encouraged to go "plant based" we've sought out alternative protein sources. Soy is packed with protein! But we've also heard it can be dangerous for our health, potentially causing diseases. So which is it?! Do we eat soy or don't we?! In just a few minutes, Jenn answers these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, June 10, 2020
Fire-Up Your Metabolism
Outline: What is Metabolism? Metabolism Quiz 3-Prong Approach to Fire-Up Your Metabolism Low Glycemic-Impact Eating Exercise Strategic Supplementation Bonus Tips & A Personal Story from Jenn Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Supplement Recommendations for Metabolic Support Quotes: "You must eat to lose!" "Intensity changes the body; we must build muscle."
Bonus · Fri, June 05, 2020
Nutrition Nugget: Fasting
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fasting! We've heard so much about eating less, conquering our hunger and forcing ourselves into fat burning or weight loss by fasting. But is it really as good for us as we've heard? When should we fast? In just a few minutes, Jenn answers these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, June 03, 2020
Cycling Enlightening (feat. Greg Waggoner)
Outline: Greg's Background Cycling for Fitness vs Competitive Cycling Equipment Getting Start with Training Leveling Up Your Fitness with Cycling Importance of Recovery & Heart Rate Variability as a new barometer Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Greg: Website & Facebook Quotes: "Figure out your FTP (Functional Threshold Power) by peddling as hard as you're willing for 20 minutes. The average watts over the 20 minutes is your FTP." - Greg Waggoner "Use landmarks. Test to see how long it takes you to go from this tree to that fire hydrant. Train for a month. Then test between the same two landmarks to measure your improvement and the efficacy of your training." - Greg Waggoner
Bonus · Fri, May 29, 2020
Nutrition Nugget: Full/Low/No Fat
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fat! Specifically, in relation to packaged foods. Should we be eating the full fat, low fat or no fat versions of foods? Are the rules different for different foods? In just a couple minutes, Jenn answers these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, May 27, 2020
Portion Distortion
While the food industry has been making packages and servings bigger and bigger over the years, the diet industry has been telling us to eat less, cut out whole foods groups and each fad diet contradicts the last. It's no wonder we're all confused. And over time we've developed portion distortion. In this episode, Jenn clears it all up, answering not just what foods to eat but how many servings of each and what constitutes a serving. The best part? No Scales or Measuring cups Required. SCORE! Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Use the guidelines, be realistic, don't go crazy!" "It's not about eating less, it's about shifting the proportions of the foods on our plates."
Bonus · Fri, May 22, 2020
Nutrition Nugget: Fruit
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fruit! Over the years, we've heard a lot of conflicting information about fruit. So should we eat it or avoid it? Are bananas the reason you're not losing weight? In just a couple minutes, Jenn answers these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, May 20, 2020
Myth-Busting: Calories In, Calories Out
You know those moments...you indulge in the mac n'cheese or the ice cream and vow to workout extra hard tomorrow. Or we justify an extra cocktail because we pushed ourselves in our workout. This comes from that idea of calories in, calories out and as long as we burn more than we consume, we're fine. Right? But are we really? In this episode, Jenn breaks it down, debunks this long-held belief and gives us a new motto to live by. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "A calorie is not a calorie." "You can't outrun your fork." "It's not calories in, calories out; it is quality in, quality out, get up and move more!"
Bonus · Fri, May 15, 2020
Nutrition Nugget: Dessert
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn tackles Dessert! Who wants a life without birthday cake or ice cream? Certainly not this crowd! In just a couple minutes, you'll learn how to keep dessert in your life, guilt-free. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, May 13, 2020
It's Not Just for Hippies
During lock-down we've seen pollution clear and dolphins swimming in Italy's canals. Jenn wondered: what can we do to make sure we don't undo this progress as we slowly return to life outside our homes? Believe it or not, a major contributor to greenhouse gases is our food waste in landfills. Jenn dives into the global challenge of food waste and composting. This is one area where the small things we do at home really can have global impact! Listen in for how to make it easy, surprises for all that we can compost and success stories from around the world. Become A Member: https://glow.fm/saladwithasideoffries/ Thanks to Our Partner, SNAP! Text "CLEAN" to 844-947-4846 to receive link & discount Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Food waste is a systemic issue, but there's much we can on an individual level that has the potential to create real impact." "A single head of lettuce takes 25 years to decompose in a landfill." "Eat. Compost. Rebuild."
Bonus · Fri, May 08, 2020
Nutrition Nugget: Rice
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn discusses Rice! Is it off limits? Is brown rice really better? Rice can be a great kitchen staple but potentially counter-productive for our health; the difference is in one detail. Do you know what it is? Have a listen! After all, it's just a couple minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, May 06, 2020
A Family in Quarantine (feat. Anna Engelhardt)
We've been home for many weeks now; many of us alone, others with their kids, significant others and perhaps extended family. This week Jenn chats with nutritionist Anna Engelhardt who is in quarantine with her two kids and husband. Anna opens the door to her home, sharing the ups and downs of quarantine for her family from stressful work days to her daughter's birthday celebration and maintaining her own sanity. Full of real stories along with tips and tricks, this episode shows us that as much as we may feel isolated, our experiences are amazingly similar. We are all in this together! Become A Member: https://glow.fm/saladwithasideoffries/ Connect with Anna: http://slowolution.com/ Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Anna : Website & IG & Facebook Quotes: "As a mom, it's so important to start my day on my terms because you never know what moods your kids will be in." - Anna Engelhardt "As much as we may feel alone and isolated, we are all in this together; even if we live on the other side of the world, we're more similar than we realize." - Jenn Trepeck
Bonus · Fri, May 01, 2020
Nutrition Nugget: Vegetarian/Vegan
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn reviews Vegetarian & Vegan life! Well, the food part of life. Whether you've considered going "plant based" or simply want to better understand what people mean when they say they're vegan, listen in! After all, it's just a couple minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, April 29, 2020
The Ethics of Public Health Crisis (feat. Dr. Elizabeth Yuko)
Feeling exhausted? Overwhelmed? It might actually be the result of moral fatigue. Jenn interviews Bioethicist, Elizabeth Yuko to discuss the ethical considerations around the current pandemic. Everything from why we're exhausted to handling people who aren't wearing a mask, as well as sexual health and returning to "normal" life, Jenn asks all the questions you've been pondering and then some! Become A Member: https://glow.fm/saladwithasideoffries/ Connect with Elizabeth on Twitter: https://twitter.com/elizabethics Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Elizabeth: Website & Twitter Quotes: "We have to think of ourselves in terms of public health, not just our own health as we've done for our entire lives. It's balancing our autonomy with the greater good of public health." - Elizabeth Yuko
Bonus · Fri, April 24, 2020
Nutrition Nugget: Fat Burning Mode
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fat Burning Mode! How can we get our body into fat burning mode and keep it there, while still living life? The answer and more in mere minutes! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, April 22, 2020
Sleep On It...
We've heard it a million times: sleep is important; be sure to rest; get 8 hours per night. But WHY?! And then others say, sleep less and you have more time in the day. But does that really work in our favor?! Jenn deep dives into what happens in our bodies when we sleep, what impacts our sleep - both the quality and the quantity, and what we can do about it! During quarantine and otherwise, this is a must listen !! Become A Member: https://glow.fm/saladwithasideoffries/ Jenn's Reco's for Sleep Support: https://bit.ly/sleepcocktail Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Recommendations for Sleep Support Quotes: "Sleep is emotional and physical first-aid." "Sleep sharpens every tool in your immune arsenal." "Sleep issues present as MANY different disease states. Our doctors treat those disease states and symptoms; but if we improve our sleep, we allow the body to heal and those diseases may resolve themselves."
Bonus · Fri, April 17, 2020
Nutrition Nugget: Net Carbs
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn teaches us about Net Carbs! In just a couple minutes, you'll learn what they are, why they matter, how to calculate the number and what number you're looking for. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, April 15, 2020
This is Not a Drill! A Covid-19 Story
This is real life, although it seems surreal! Many of us passed the month mark of social distancing to help slow the spread of a pandemic. If you don't personally know someone suffering from Covid-19, now you do! Meet Mike Bane, a 42-year old, healthy guy, who works as a lawyer in Chicago and lives with his wife and toddler daughter. That is until the novel coronavirus took-over. This is not a drill! This is real and we all must do our part. Become A Member: https://glow.fm/saladwithasideoffries/ Mt Sinai Plasma Donation Survey: https://redcap.mountsinai.org/redcap/surveys/?s=RCC7FNHK3Y&_ga=2.43512485.125259012.1586530434-1945386885.1585287271 Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Mt. Sinai Plasma Donation Survey Quotes: "There is nothing more terrifying than not being under water and not being able to breathe" - Mike Bane "About 15 days from onset of symptoms to being discharged from the hospital. Then 14 days of isolation." "Having it is what terrified me so much to return to my family." - Mike Bane
Bonus · Fri, April 10, 2020
Nutrition Nugget: Gluten
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Gluten! In just a couple minutes, Jenn answers the biggest questions around gluten: What is it and are we all better off just not having it? If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, April 08, 2020
Who's Got the Power?! (feat. Tricia Senzel)
When so much feels out of control, it can feel like we have little power. Jenn interviews Leadership and Business Coach, Tricia Senzel, to discuss working from home, personal power and reclaiming it. This is all about wellness from the mind, body, spirit perspective. Plus Jenn mentions her upcoming Get Lean in Quarantine group! (contact Jenn for more info) Become A Member: https://glow.fm/saladwithasideoffries/ Connect with Tricia: https://triciasenzel.com/ Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Tricia: Website & Book an Appointment Quotes: "Think about locusts of power and Six stages of power, from powerlessness to empowerment." - Tricia Senzel
Bonus · Fri, April 03, 2020
Nutrition Nugget: Dairy
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Dairy! Whether you love it or hate it, or maybe it's a love/hate relationship, you'll find the answers to your burning questions about dairy in just a couple minutes. Truth is, most of why we think we need to eat it is all marketing! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, April 01, 2020
The Mess of Stress
We all know stress isn't good for us...but why exactly? In this episode, Jenn breaks down the stress response and its implications on the rest of our body. One big take-away, those cravings for chocolate, sugar, carbs or a cocktail are actually chemical! It's not about willpower at all. And of course, Jenn gives us plenty of ideas for what we can do now, to help manage our stress, especially during these unprecedented times. Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at www.lumieredevie.com/bettermylifenow Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Recommended Stress Management Botanical Formula Quotes: "What was designed to save our lives is also now leading to our demise." "You can't outrun your fork."
Bonus · Fri, March 27, 2020
Nutrition Nugget: Water
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Water! How much are we really supposed to drink? Will it curb my hunger? Ever heard it's better to drink warm water? These answers and more in mere minutes! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, March 25, 2020
Self Care & Productivity Realism (feat. Paula Rizzo)
Paula Rizzo, founder of ListProducer.com, author of Listful Thinking and Listful Living, joins Jenn for a conversation about self care and productivity. While this episode was recorded before the coronapocalypse, it's never been more relevant! How can we be most productive and efficient while finding time to do less? Paula answers this question and more to teach us the truth about self care; it doesn't require as much as we think it does. Do you know what Hygge and Ikigai mean? You'll be glad Jenn talked to Paula! Become A Member: https://glow.fm/saladwithasideoffries/ Connect with Paula: https://listproducer.com/ Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Paula: List Producer & Media Trainer Quotes: "The way I was operating was not kind to my body...and I ignored it until I couldn't any longer." -Paula Rizzo "Self Care is kindness toward yourself." -Paula Rizzo "Rest is the new hustle." - Paula Rizzo
Bonus · Fri, March 20, 2020
Nutrition Nugget: Protein
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Protein! Ever wondered if you're eating enough protein? too much? Is protein that important? These answers and more in less than 7 minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, March 18, 2020
A Calorie Is Not A Calorie: Fat
In the final installment of a 3-part series called A Calorie is Not A Calorie, Jenn teaches us about Fat. Not only do we get clarity on the different kinds of fat, what we want to eat and avoid but also signs we're not getting enough fat in our nutrition. Jenn shares her go-to Omega 3 and more! We're keeping things business as usual during this coronacraziness. Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at http://bit.ly/3a24XBG Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Recommended Omega 3 Quotes: "Fat is not the enemy...trans fat is."
Bonus · Fri, March 13, 2020
Nutrition Nugget: Immune Health
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Immune Health! Learn how to improve your immune system through nutrition. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Nutrition Nugget: Vitamin D , Vitamin C , Aloe , Immune
Wed, March 11, 2020
Balance is a 4-Letter Word (feat. Andrea Owen)
Jenn interviews Life Coach, Andrea Owen to answer our burning questions about life coaching, building a business as a mom, wellness over the course of our lives and more! Andrea shares much of her personal story which is inspiring, encouraging and comforting. If you've ever wondered if life coaching may be your next step, this one's for you. Become A Member: https://glow.fm/saladwithasideoffries/ Connect with Andrea: https://yourkickasslife.com/ Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Andrea Nutrition Nugget: Vitamin D , Vitamin C , Aloe , Immune Quotes: "I go through periods of burnout with each type of exercise...and I don't think I've ever worked out for the sole reason of my health." -Andrea Owen "The assignment from a Life Coach is often less about the assignment and more about what you experience while doing it." -Andrea Owen
Bonus · Fri, March 06, 2020
Nutrition Nugget: Potatoes
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about potatoes! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, March 04, 2020
A Calorie Is Not A Calorie: Sugar
In part 2 of a 3-part series called A Calorie is Not A Calorie, Jenn tackles sugar. And no, it's not your typical "stop eating sugar" conversation! This episode explains what happens in our body when we eat sugar, how most foods turn into sugar and sweeteners: the natural, the artificial and what to avoid at all costs. As always, you get super approachable science with realistic strategies for living a healthful life. Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at www.lumieredevie.com/bettermylifenow Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Aspartame is a neurotoxin once in our bodies and heated above 96 degrees." "Eat your dessert right after your meal instead of waiting and eating it later, by itself."
Wed, February 26, 2020
Working Out & Working Out for 2 (feat. Gali Dotan)
This episode continues our Fitness Series! Jenn interviews personal trainer, former Physique57 & Barry's Bootcamp instructor, Gali Dotan. Jenn and Gali touch on adrenal fatigue, teach all of us how to change-up our regular routines and dive deep into prenatal and Post-partem workouts plus nutrition. Addressing the biggest misconceptions and more, this episode is not to be missed; whether listening for yourself or for a loved one having baby, there are lots of gems! Become A Member: https://glow.fm/saladwithasideoffries/ Connect with Gali: https://www.instagram.com/galidance/ Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Gali Quotes: "Take it easy and don't work your core are two of the biggest misconceptions around working out while pregnant." - Gali Dotan "During your second trimester you an actually push harder." - Gali Dotan "Don't eat for 2; eat for 1.1" - Gali Dotan
Wed, February 19, 2020
The Bulls-Eye of Change
The Bulls-Eye of Change is Jenn's framework for understanding behavior changes. This episode tackles not just HOW to make long-lasting shifts in our lives, whether food related or otherwise, but also discusses WHY change can be so challenging. Listen through for Jenn's challenge to all of us this week. Are you in? It's going to be really fun(ny)! Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at bit.ly/3a24XBG Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "What we do each day are our behaviors. Repeated behaviors create our habits. The sum total of our habits creates our identity." "Give ourselves, and others, the time and space to make changes."
Wed, February 12, 2020
The Method Behind the Madness (feat. Tanya Becker)
This episode begins our Fitness Series to learn various methodologies and determine what's right for each us. Jenn often talks about her own go-to workout, Physique57, and today's episode features the creator of the method behind this fan favorite workout, Tanya Becker. Tanya shares how each of us can take the Physique57 philosophy and apply it to what we're already doing along ways to step up your fitness game! Become A Member: https://glow.fm/saladwithasideoffries/ Learn More about Tanya & Physique: https://physique57.com/ Links: Become a Member Connect with us! FB Page & Private FB Group & Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Learn more about Physique57 Connect with Tanya Quotes: "Intensity changes the body" - Tanya Becker "Do things that make you feel good ... and then you'll stick with it." - Tanya Becker
Wed, February 05, 2020
A Calorie Is Not A Calorie: Grains
It's an intervention. You've heard of low carb and no carb plans; but what's the RIGHT carb and how much are we supposed to have? Jenn breaks down the details of carbs vs grains, what's proper nutrition and finally how to go from where we are now to where we want to be when it comes to grains. This is part 1 of a 3-part series called A Calorie is Not A Calorie; you don't want to miss these! Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at bit.ly/3a24XBG Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "If you consume carbs and the glycogen stores in the liver are full, you will store the carbs you are consuming as fat." "The average American eats more grain than an Olympic athlete is advised to eat for race fuel." "Grains are essential for nutrition bu like everything else, need to be consumed with variety, balance and moderation."
Wed, January 29, 2020
It's an Art, a Science and a Philosophy (feat. Dr. Robert Shire, DC)
Have you ever seen a chiropractor? When someone suggests it to you, do you make a face? Dr. Robert Shire joins our host, Jenn Trepeck, to clear up the misconceptions about chiropractic care, understand when it might be a good idea for us to visit one and so much more! Become A Member: https://glow.fm/saladwithasideoffries/ Learn More about Dr. Shire: https://www.drrobertshire.com/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Dr. Robert Shire Quotes: "If the smoke alarm is going off you don't take the battery out; you go find what's causing the smoke because it's probably a fire...that's chiropractic care. DC stands for Doctor of Cause" - Dr. Robert Shire "Chiropractic first, medicine second, surgery last" - Dr. Robert Shire
Wed, January 22, 2020
Eating Out Made Healthy
By Popular Demand! You asked for it: Jenn's guide to eating out while maintaining your health and weight loss goals. As you know, Jenn eats out/orders in virtually EVERY meal and has maintained her weight loss for over a decade. What's more, she did this even in the height of her weight loss efforts. You CAN do this too! In this episode you'll learn how to navigate any restaurant situation so you can have a social life and healthful habits too! Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at www.lumieredevie.com/bettermylifenow Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "As yourself: Is this an at-home meal replacement or a celebrations/splurge meal?" "Be ware the salad! Become salad savvy..." "For Dessert, remember the '3-bite rule,' eat it right after dinner and order warm water with lemon when others order coffee."
Wed, January 15, 2020
When Health is Your #1 Value (feat. Jordan Paris)
Jenn interviews young entrepreneur, podcaster and author, Jordan Paris. Jordan shares his health and wellness life to show us what it can look like when health is your #1 priority. Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jordan's Website & Podcast: Growth Mindset University Quotes: "Health is eating right, sleeping well and functional movement." - Jordan Paris "Growth mindset means anything can be improved with effort/ purposeful practice." - Jordan Paris
Wed, January 08, 2020
Debunking Detox
Did you re-commit to living your best life, being your best self? Is a piece of that focused on your health? After a season of indulging, it's time to reset. Jenn teaches us how to detox in a healthful, productive way. Don't worry, it's not a coffee enema :) Become A Member: https://glow.fm/saladwithasideoffries/ Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "It's week 1 of your life; I want you to move less and eat more! I know, the exact opposite of what you thought a health coach would tell you."
Wed, January 01, 2020
The Ultimate Goal
Are we there yet?! Will this ever end? Start the year knowing where you're headed and with this checklist you'll have a roadmap to hit the ground running in 2020! We are also kicking off the first official week of our Membership Program; don't miss out on this week's absolutely delicious, healthful recipes. Join now! Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Small steps in the same direction lead to huge distances over time." "Words to the Wise: The ultimate objective is to become what we call Unconsciously Competent. Think about it…what does this mean? It means that your default is low GI, healthful choices. You are an active person and without that activity, something is not right. You can handle challenging situations in constructive, healthful ways. When, without excessive concerted effort, your health is a priority, you feed your body, mind and spirit everything it needs then we declare it with joy, energy and passion: You are unconsciously competent."
Bonus · Tue, December 31, 2019
Extra! Extra!
2020 on the mind? Is your health on the list of commitments for the new year? Is your weight at the top of your resolutions list AGAIN? Here's your chance to double-down on the value you're already getting from this show. Join our NEW Membership Program. For $10/month you will receive*: - A new recipe, 4x/month (weekly) - A curated article or study to dive into topics not covered in-depth on the show, 1x/month (monthly) - Additional discounts from Jenn & her partners - Live Q&A with Jenn to target your specific questions or challenges & celebrate your victories 1x/quarter (quarterly) *This is a 3-month pilot membership. Offering & Price subject to change after March 2020 Links: Become a Member Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Wed, December 25, 2019
A Story of Incredible Recovery
In today's episode you meet Jenn's Friend Charles who was diagnosed with Guillain-Barré Syndrome (GBS). Doctors couldn't believe his speedy recovery and it's a lesson for all of us. Links: Learn more about GBS & Donate Connect with us! FB Page & Private FB Group Jenn's Instagram Become a Member Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Those who think they have no time for healthy eating will, sooner or later, have to find time for illness." - Edward Stanley
Wed, December 18, 2019
Collecting the Data
Call it tracking, call it journaling, call it a pain the a$$! But there's a reason for it! In this episode Jenn teaches us all the things to note each day, how to do it easily and most importantly, WHY it's critical for our success. Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's Recommended Journal (use code 10OFFMA for 10% discount) Quotes: "There's no bias in the data." "What I came to learn through tracking, was it gave me more mental space because I didn't have to keep all this stuff in my head, and it showed me all the things I WAS doing when I felt I wasn't doing enough."
Wed, December 11, 2019
Set-Up for Success (feat. Bailey Cohen)
Stuck in a rut? Feel like you're always buying the same things from the grocery store, preparing them the same way and therefore eating the same things EVERY DAY? Chef Bailey Cohen helps us through the grocery store and our kitchens to add variety without adding time or stress. Yes, please! Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Recipes for Jenn's Programs Chef Bailey Cohen's website , Instagram Quotes: "Every time you go to the grocery store, choose one new food you've never tried before...Jackfruit"
Wed, December 04, 2019
How to Cheat
The secret to life-long health, weight management and living is learning how to cheat. Here you go! You're welcome ;) Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Remove the word 'cheat' from your vocabulary; it's all a part of the plan." "Food choices move us closer or further from our goal...calling it cheating gives it way more power than calling it the last bite I took."
Wed, November 27, 2019
Let's Talk about Sex (feat. Dr. Elisabeth Gordon)
Host Jenn Trepeck talks with Dr. Elisabeth Gordon about our sexual health covering what it is, how we can cultivate it for ourselves, teach it to our children and the greater impact of improving it. (Hint: It's bigger than you might think) Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Dr Elisabeth Gordon's Website, Twitter & Instagram Quotes: "The relationship of poor sexual health leading to depression might even be a stronger correlate than poor sexual health leading to depression." - Dr. Elisabeth Gordon "Sexuality is ubiquitous; you are not alone. You may feel as though you are the only person experiencing something and your doctor may not see it often but there are people in the world experiencing the same thing!" - Dr. Elisabeth Gordon
Wed, November 20, 2019
Talking Turkey
Thanksgiving is upon us! And with it the season of celebrations and eating. This episode features Jenn's favorite tips and tricks for tackling Thanksgiving and any other holiday or feast in your future. Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "Keep the main thing, the main thing!" "The Three-Bite Rule: science shows the only bites we actually taste are the first, the second and the last. So eat your favorites, have three bites and move on!"
Wed, November 13, 2019
The Fitness Effect (feat Jennifer Vaughan Maanavi)
From working on Wall Street to co-founding Physique57, a boutique fitness studio, Jennifer Vaughan Maanavi shares her journey. Most of all we learn the positive impact of fitness on Jennifer's life which demonstrates stories of growth aren't always dramatic but are nonetheless powerful. Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Physique 57 Quotes: "Positive begets positive; small steps in the same direction lead to huge distance over time." "If I could push through a grueling thigh set then surely I could make that difficult phone call." - Jennifer Vaughan Maanavi
Wed, November 06, 2019
What Does Your Vegan Look Like? (feat. Brandy Cochrane)
Ever contemplated cutting out meat/animal protein entirely? Know someone who has? Is it really our healthiest bet? Plant-based Chef, Brandy Cochrane talks the various forms of vegan and teaches us to reframe our relationship with vegetables. Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Entrepreneur Meal Plan with Brandy Cochrane Plant Candy Blog Brandy's IG Quotes: "I researched myself out of eating meat." - Brandy Cochrane "I think about vegetables the same way most people think about a rack of ribs." - Brandy Cochrane
Wed, October 30, 2019
Slow Down? Yeah...Right (feat. Nandar Matari)
Is your idea of meditation the yogi sitting cross-legged on the floor chanting "ooohmmmm"? Nandar Matari dispels the myths, explains the benefits and shares not just HOW we can all do this but WHY we must! This is not your momma's meditation. Links: Connect with us! FB Page & Private FB Group Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Connect with Nandar on Facebook Matari Meditations Quotes: "Meditation grows the prefrontal cortex of the brain and shrinks the amygdala which shifts where our decisions are made, from emotional (amigdala) to intellectual (prefrontal cortex)." "It takes 8 weeks to see the impact of meditation in your life." - Nandar Matari
Wed, October 23, 2019
Pro Tips! (feat. Chef Danielle Alex)
Remember hearing you could swap oil for applesauce when baking? This episodes gets to the bottom of healthful recipe swaps and related misconceptions so we can eat our favorites while promoting our health! Links: Salad with a Side of Fries Website Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Diversity Kitchen Diversity Kitchen on Instagram Danielle's Instagram Quotes: "Simply eliminating certain ingredients or proteins, doesn't make something inherently healthy. We must think about our recipe swaps in terms of nutrition." "Don't count calories; count chemicals." - Chef Danielle Alex
Wed, October 16, 2019
The Right Time of Day to Exercise
Are you a pre-work or a post-work workout person? Or maybe you're not a workout person at all but think you probably "should" fit it into your life? This episode helps us understand the best time of day, what to include in our fitness program and debunks one of the biggest misconceptions around exercise and weight loss. Useful Links: Salad with a Side of Fries Website Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes: "When it comes to new exercise habits, studies show we must do it every day to create the habit." "If you can disconnect the exercise from your weight, you will enjoy it more and stick with it!"
Wed, October 09, 2019
Life Hack: Food Choices
This is what allowed me to say I've kicked my food issues. What's more, it's also how to keep your body in a fat burning mode and avoid fat storage modes. This is your answer for the long term, sustainable way of eating that promotes your health. Your weight will then take care of itself! Crazy, I know...but true! Helpful Links: Salad with a Side of Fries Website Jenn's Instagram Take the free Weight Loss Profile, Jenn will send you a Menu Plan Jenn's recommended Fiber Powder Quotes: "This is what allowed me to say I've kicked my food issues." "When we're in the middle zone, consistently, we never put our body in the fat storage zones, our body will actually release the fat stores it was holding onto, and it can handle the occasional spike (treat) without it having the same impact on your weight as it does today."
Wed, October 02, 2019
Reading Labels Part 2: Learning In Action
By Popular Demand: Let's dive deeper into everything we learned in Part 1 of Reading Labels. In this episode we practice by looking at popular bars, snacks & meatless protein options to assess their nutrition. Helpful Links: Salad with a Side of Fries Website Jenn's Instagram Learn more about working with Jenn Quotes: "The choices you're willing to make today are different than the choices you may be willing to make a year from now."
Wed, September 25, 2019
BMI is BS
Your BMI puts you in the obese category? Not to worry; BMI is BS! In this episode, you'll learn exactly why and what to measure instead. Quotes: "BMI was deemed appropriate for population studies and inappropriate for individual evaluation." "Not all pounds are the same. So, 1 lb ≠ 1 lb." Helpful Links: Jenn's Recommended Scale to Measure your Body Fat % Jenn's Website Salad with a Side of Fries Podcast Website
Wed, September 18, 2019
Reading Labels: What Are We REALLY Looking for?
Reading Labels isn't easy! In this episode, we'll walk through which pieces are important, which you can ignore and what this stuff REALLY means. You won't believe what the regulations allow when it comes to our food labels in the US. Disclaimer: This one is a bit dense but it's SO important! Hang in there and maybe take notes :) Useful Links: Salad with a Side of Fries Podcast Website Connect with Jenn on IG Referenced Episode: GMO, Organic & Local, Oh My! Quotes: "Protein and fiber at every meal makes removing fat no big deal." "0g of trans fat + 0g of trans fat ≠ 0g of trans fat." "Net Carbs: single digits; ≥ 5g of Fiber; ≤ 5g of Fat; 7g of protein = 1oz"
Wed, September 11, 2019
GMO, Organic & Local, Oh my!
In this episode we discuss the State of Our Food, focusing on fruits and vegetables. We dive into food quality and choosing between GMO, Organic and Local produce. Useful Links: Salad with a Side of Fries Website Jenn's Recommended High Quality Multivitamin Quotes "In 1950, 100 grams of spinach contained 150mg of vitamin C; in 1994, 100 grams of spinach contained 13mg of Vitamin C." "The USDA said nearly 70% of our vegetables and 40% of our fruits are imported as of January 2017."
Wed, September 04, 2019
How the Hell Did We Get Here?
In this episode, I run through the 5 Fat Factors; the 5 most prevalent causes underlying our health, wellness and weight challenges. Key Points: Yo-Yo Diets Crash Dieting Sedentary Lifestyle Garbage In Stress & Adrenal Fatigue Notable Quotes: "I ordered steamed fish and vegetables for dinner, and my body stored the whole meal as fat." "The stress response, designed to save our lives, is now killing us." Useful Links * Salad with a Side of Fries Website * Jenn's Instagram
Wed, August 28, 2019
Acupuncture Can Help Me with What?! (feat. Christine Sotmary M.S., L.Ac., CPC)
In this episode, I sit down with Christine Sotmary to talk about the power of acupuncture in helping you create a healthy body and mind. Useful Links: Salad With a Side of Fries Gonna Dance Forever Christine's LinkedIn Quote: "The worst thing for your health is stagnation." - Christine Sotmary
Wed, August 21, 2019
The Truth About Alcohol
In this episode, I sit down to share the secret truth about drinking alcohol when you are trying to get into shape. This one might surprise you... Key Points: Why the liver is the most important piece of drinking alcohol How the liver identifies and eliminates toxins How the liver processes alcohol and sugar first Why alcoholics develop fatty liver How to make your liver's job easier when you drink Notable Quotes: "Sometimes it's better to cut up a peach and eat the whole peach, rather than trying to drink a juice." Links Mentioned: Salad With a Side of Fries Website NutriClean® HepatoCleanse (Liver Support Formula)
Fri, August 09, 2019
Welcome to Salad With a Side of Fries
In this episode, I introduce you to the podcast and why you should be listening.
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