Salad With a Side of Fries Nutrition, Wellness & Weight Loss

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 RonnieIntro to today's topicUnderstanding metabolismDefining metabolismBasal Metabolic Rate (BMR) & Resting Metabolic Rate (RMR)What influences itWeight set-pointBMIAssessing our own metabolic healthCauses & blood-work markers, hormone panelsYour metabolism is not fixedHow to rehab your metabolismMuscleThe cardio "guidelines"Improving insulin sensitivityEating enoughThe grocery store checkout analogyMacronutrientsMicronutrientsSupplementationChromium, selenium, ironL-CarnitineGinseng, don quai, black cohoshL-TyrosineIodine, zinc, vitamin C, antioxidantsShort-chain fatty acidsAfrican Mango Seed Extract (GoTrim™)White kidney bean extract & LeptiCore®ConsistencyStressSleepShort-term vs long-term changes to metabolismThe role of supportBottom line/recap of how to rehab the metabolismHow 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 TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

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/?

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 topicMeet Dr. Philip OvadiaDr. 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 learningMyths & misconception around heart healthThe food pyramidSaturated fat is the cause of heart diseaseLDL & statin drugs, cholesterol is the singular cause of heart diseaseWhy we're not talking about the biggest red flags for heart health?How much med school taught about lifestyle or nutritionDefining metabolic healthWhat happens int he body when people become metabolically unhealthyThe connection between metabolic health and cardiovascular diseaseThe role of genetics & family history vs lifestyleOils vs natural fats vs seed oilsProcessed foods & diet plans vs health supportive eatingThe role of sleep & stress in metabolic healthIndicators & way to measure/monitor our metabolic healthWaist circumferenceBlood pressureFasting Blood GlucoseHDL CholesterolTriglyceridesNormal/acceptable ranges vs what we really want to seeAdd a fasting insulin testHow do we get our doctors to do the extra labs?Ex. CRPHow to respectfully push back on our doctorsA key learning since Dr. Ovadia's book was publishedBlood clotting & inflammation Links:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanDr. Ovadia on IG, FB, Twitter & WebsiteQuotes:"The types of food we eat might be more important than the amount of food we eat." – Dr. Philip Ovadia"Meds will not make us better."  – Dr. Philip Ovadia"Our healthcare system is geared toward taking care of sick people...not keeping them healthy."  – Dr. Philip Ovadia"For most illnesses, it's the same root cause...it's metabolic health." – Dr. Philip Ovadia"88% of adults in the US are not metabolically healthy."  – Dr. Philip Ovadia"Metabolic health, insulin resistance, is clearly a much more significant risk factor for heart disease than LDL cholesterol is."  – Dr. Philip Ovadia "Lifestyle related illness and disease also means very preventable disease."   – Jenn Trepeck

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

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 StephanieIntro to today's topicChefs PlateBlue ApronHelloFreshFresh DirectAmazon KitchenFresh n' LeanSunbasketSakara LifePurple CarrotProlon (cleanse)Daily HarvestBistroMDFreshlyRastelliNutropiaYumbleGeneral GuidelinesThe foodThe scheduleThe cost/benefitYour food needs (modifications)The quantitiesThe trade-offs (pick your battles)Final thoughtsQuotes:"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 TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanAs promised: BistroMD ( with 6% Cashback), Rastelli (with 9% Cashback), NutropiaJenn's favorite Resveratrol for US & Canadian Listeners, for Global Listeners

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/?

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 topicMeet Marie Van Blaricum, founder & CEO of Milk & FireMarie's storyThe lack of research & information for postpartum momsWhy we don't have research to answer our questionsProfitChallenges of controlled environmentsLack of support for postpartum women in the USGender disparity in scienceMajor myths around breastfeeding & mothers' milkDiet & diet's ability to increase supplySupply changes throughout the day & baby waking at night"It should be easy"Our best source of informationA pressure to breastfeedFormula as a really important inventionThe movement toward formula in the 1980s Working momsIntergenerational supportAnswers for the 2am Google searchNutrient transfer to babyAntibodies transfer to baby generally and with Covid-19Burning calories from breastfeedingWhat to expect for supply & what questions to ask the pediatricianStorage & shelf-lifeFear of suffocating babyHow long a nursing session can takeFor how long to keep breastmilk as part of a child's nutrition?Managing expectationsBreastmilk banks, donating & moreThe mission of Milk & FireWhat to track in this new yearHow we're taught to cope with emotions...by eatingThe emotional pantryWhat it isPast beliefsCurrent triggersThe way you view foodShifting the powerTriggers, learned habits, current circumstancesDismantling "what I eat is who I am"Tools to clean your emotional pantryStarting pointThe path - trial & error, journaling, photosReplacing negative thoughtsThe bird perspectiveHow to believe you know your body bestLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanMilk & Fire on IG, FB, & WebsiteQuotes:"It's endemic in the US, being ill-informed about postpartum, postpartum health and especially about breastfeeding ." – Marie Van Blaricum"52% of maternal deaths happen up to a year postpartum and 2/3 of those deaths are considered preventable causes."  – Marie Van Blaricum"Every baby and mother's relationship is different and it's not necessarily easy."  – Marie Van Blaricum"This is a personal choice between you and your child. Every situation is different." – Marie Van Blaricum"Breastmilk composition changes when the baby is ill or fighting something off."  – Marie Van Blaricum"Nursing moms are athletes!"  – Marie Van Blaricum "Let your body lead the way."  – Marie Van Blaricum"There's a national shortage of mothers' milk...it's not just food, it's medicine."  – Marie Van Blaricum

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/?

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 DarleneIntro to today's topicA listener's guide for this episodeA note on hungerFood itself as a triggerPeople who trigger us to eatPlaces we associate with foodTimes of dayActivities we associate with foodSensesRecap: What to do to shift these triggersAwarenessBreak the cycleSubstituteReintroduceEmotional TriggersWhy we eat in response to emotionsMood vs emotionsGuidance from Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive  by Marc Brackett, Ph.D.RULER frameworkCompleting the emotional cycle, insights from Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD and Amelia Nagoski, DMAFinal thoughtsQuotes:"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 TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

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/?

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 backMeet Ana VuceticAna's story - her own struggle leading her to study psychologyHow different cultures & countries impact our body imageThe impact of external factors on our view of ourselvesHow to re-establish the connection to our own bodiesThe foodThe mindset around foodThe triggersWhat to track in this new yearHow we're taught to cope with emotions...by eatingThe emotional pantryWhat it isPast beliefsCurrent triggersThe way you view foodShifting the powerTriggers, learned habits, current circumstancesDismantling "what I eat is who I am"Tools to clean your emotional pantryStarting pointThe path - trial & error, journaling, photosReplacing negative thoughtsThe bird perspectiveHow to believe you know your body bestLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanAna Vucetic on IG, FB, & WebsiteQuotes:"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 eating the cookie is far worse than just eating the cookie."  – Ana Vucetic

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/?

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 episodeMike's intro from Mind Over MacrosJenn's story/backgroundThe program that changed Jenn's life & she now teachesWhat made Jenn turn her side hustle into her full-time lifeThe foundation we know - the diet & nutrition industriesManaging stress is a piece of the foundationHow do we talk about stress to truly understand it?Emotional, cognitive & physical indicatorsHow we try to handle it...treating symptomsStress is needed for growth...balance?Once we know signals, how can we address the root cause?Take the emotion out of itShifting decisions from being emotional to intellectualEustress vs DistressUnderstanding the stress response & the body's response to chronic stressHow to disrupt the cycleStress reducing foodsThe Vagus NerveBreathingHummingHuman connectionUsing both sides of the brain at the same timeFood quality, removing body fat & a calorie deficit as stress on the bodyQuality nutrition & finding balance..."Where do the fries come in?"Commitment levelSelf-awarenessProtein, fiber, quality fatAn 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 TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

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/?

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 backMeet Heather McConochieHeather's story - from film industry dreams to nursing then nutritionKey learnings from what Heather saw most in the ERThe biggest mistakes many people are makingQuantity"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 needsAppetite & hunger signalsHeather's experience with Intuitive EatingAnti meal planThe opposite - knowledge, systems, frameworks underpinning nutritionInstead of meal plans, core principlesYour unique macronutrient formulaMore proteinYour unique insulin sensitivityTips for drinking alcoholFind your frequency - your ratio of quality foods to play foodsUnderstanding macros & the role of fatTaking activity into accountFocus on how you're feeling, are you getting the results you want?Know your step countMeasuring winning/losing, success/failureThe Olympian modelStress & hormonesTests to request, the DUTCH testYour alternative to a New Year's ResolutionFinal thoughtsIt's about personal responsibility and our environmentsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanHeather McConochie on IG, FB, Website & The Positive Thread PodcastHeather's Recipe FixQuotes:"I think so many people are taking their health for granted."  – Heather McConochie"It's great to get fit and lose weight but I want to stand up off a toilet, by myself, when I'm 85."  – Heather McConochie"What you do today has a future consequence for you."  – Heather McConochie"You can plateau from undereating."– Heather McConochie"You can be hungry but actually not need more food, biologically; and you can also be not hungry and in a deficit."  – Heather McConochie"Done-for-you-meal-plans are the opposite of owning your nutrition."  – Heather McConochie"If your plan is holing you back from living your life, it's not the plan for life."  – Jenn Trepeck"What's your ratio of quality foods to play foods?"– Heather McConochie

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/?

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 CyndiCyndi's story of finding the podcast, implementing the lessons then walking down the aisle at her daughters wedding this monthEp 77, Jan 20: Fad vs. FactEp 79, Feb 3: It Takes HeartEp 92, May 5: Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall)Bonus Episode, April 16: Nutrition Nugget: 30-30-30Ep 119,  Nov 10: Morning Routine ChecklistEp 107, Aug 18: Going Against the TextbookEp 108, Aug 25: Balancing Intuitive Eating & Emotional Eating (feat. Claudia Wilson)Ep 91, April 28: Cr-Cr-Cr-Cr-CravingsEp 117, Oct 27: Hack the HolidaysEp 104, July 28: Back to BasicsQuotes:"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 104Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

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/bdnfsupportBecome A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

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 topicMeet Imtiaz KabirImtiaz's storyKey learning from his military experienceUnderstanding the why behind your goals and the why behind the planHow we combine all the info we know & hear to make it "work"Building habitsDiscipline vs motivationSystemsSystems for failureMake them physicalHave a coachMaster a couple things firstAdjusting our response to failure1% ruleFocus on winsA coach/accountability partner/cheerleaderThe images of "perfection" aren't what we realizeOur tendency to compare ourselves to othersKey takeawaysSocial media usageMake systems physicalAccountability1% betterLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanImtiaz Kabir on IG, FB, & The Special Strength Fitness PodcastJenn's Recommendations for BDNF SupportQuotes:"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

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/?

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 BethIntro to today's topicBeth's story of lifelong dieting & then working with JennNew Year's Resolutions marketingThe diet industry's OlympicsYes, Jenn has a business technically in the industry...what's the difference?Understanding "industry"KetoDefining what it means for something to "work"Beth's story of the lady in line at Trader Joe'sIntermittent Fasting (IF)The kind of fasting Jenn's a big fan ofWeight Loss PillsSupplements & the FDA, DSHEABefore & after weight loss photosNoomFood industry Claims: natural, vegan, non-GMO, organicNPR's interview with a Lean Cuisine execOatmeal for breakfastPlant-basedWhat allowed to be in food in the USUS vs UK Heinz Tomato KetchupDry JanuaryThe "health food" section of the grocery storeThe state of the diet industry & the state of our healthWhat's happening when we look for the magic bulletHaving a planThinking vs doingChoosing a couple pieces of your routine to maintain during the holidaysSeasonalityRemembering why this is important to youThe actual easy buttonSumming it up & final thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"This is the diet industry's Olympics. They're playing capture the flag and YOU are the flag." – Jenn Trepeck"What we do is predicated on giving a damn...and that's the difference." – Jenn Trepeck"If we can't do whatever we're doing forever, I don't want to make that the plan for how to get there." – Jenn Trepeck"Let's not throw our common sense out the window." – Jenn Trepeck"If the claims sound too good...it's a red flag to me."– Jenn Trepeck"The industry is shifting from "diet" to "wellness,"...it's just more nonsense we have to decipher." – Jenn Trepeck"Anytime we go from extreme to extreme, we're setting ourselves up and it's totally unnecessary."– Jenn Trepeck"Zero health conditions occur only in overweight bodies."– Jenn Trepeck

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/?

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 backMeet Dr. Anastasia (Stacey) MakhanovaIntro today's topicWhat is social psychology? What is evolutionary psychology?Dr. Stacey's story Genetics & marital satisfactionCD38 gene, people with specific variations are more inclined toward benevolent thoughts toward their partnersConnection to oxytocin Can we build gratitude, trust & forgiveness?When we're in conflict or in times of change & stressTestosterone & blaming vs being a teamMen vs women in studiesHow we translate the studies on romantic relationships to friendshipsLooking at college peer groupsThe same learning in a work contextNegative feedback & perceptionOur relationships with ourselves - judgement & beating ourselves upUnderstanding bias & the "other"Our immune systems can impact our perceptions & biasesNegative views of the elderly, obese, foreigners & moreKey takeawaysFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanDr. Stacey Makhanova's websiteQuotes:"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 "Biology and psychology are so connected that to look at one in isolation is potentially doing a disservice."– Jenn Trepeck

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

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 topicWelcome back, ChristineThe why behind today's topic, normalizing signs of GI upset & dysbiosisThe digestive process from a Chinese Medicine perspectiveThe purpose of digestionPart 1 of the GI System: Cephalic, upper heaterMechanical & chemical mechanismsThe sensesHow taste worksMoving food through the esophagusThe impact of stressPart 2 of the GI System: Gastric, middle heaterStomach, gall bladder, pancreasOrgans vs glandsAcid reflux, gastritis, inflammationThe size of the stomach & feeling fullWhen someone doesn't have a gall bladderPart 3 of the GI System: Intestines, lower heaterSmall intestine & large intestineAbsorptionLymph systemYour colonThe role of stress & exerciseWhat can we do daily for our GI healthExerciseMassageHydrationRelaxationNutrition: fiberChewing gumA note of caution on antibiotics/medicationsHow to add probiotics to supportRecommendations for extra GI support & repairAloeDigestive EnzymesFiber powderProbiotics & chewable probioticsFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Recommended GI Support ProductsJenn's Hack the Holiday's 8-wk ProgramQuotes:"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 disservice to us all."   – Jenn Trepeck"Ever look at food or smell food and get hungry? That's your digestion turning on!"  – Jenn Trepeck"The body produces about 8oz of digestive juices from the pancreas each day."  – Jenn Trepeck"If we have a smoothie or a juice, it does  impact the fiber content of our vegetables and fruits."– Jenn Trepeck"Generally, take probiotics during the course of antibiotic treatment and for 6 months after."– Jenn Trepeck"Chew your food."– Jenn Trepeck

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

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 topicMeet Dr. Mariza SnyderDr. Mariza's story - from childhood trauma & chronic migraines to being a stress-aholic, disappointed in the protocol/solutions offered by her doctorThe labs & "normal ranges" vs your healthWhy so many areas of health & women's health go undiscussedDebunking menopause mythsWhat it means - you're old, can't have babies and have less valueYou'll gain weightYou need hormone replacement therapy (HRT)What is actually happening in perimenopause & menopauseProgesterone - the stress resilience hormoneEstrogen - insulin sensitive hormoneSymptoms we hear about - what influences their existence & severityRoot causes - stress, metabolic dysfunction/insulin resistance, inflammation, toxins, trauma, opportunists (viruses, mold etc.)Understanding estrogen dominance, especially at a time when estrogen is decliningFibroidsYour liverAssessing estrogen dominanceWhat we can do, starting now, to protect ourselves & prevent symptomsKnow & believe you deserve to be wellYou deserve self-careFood - love your liver, feed your gut; metabolic flexibility, water, protein, cut back on sugar & processed foodsWalk after dinnerFinal thoughts & inspiration from Dr. Mariza's momLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's 8-wk Hack the Holidays ProgramDr. Mariza Snyder's Website, IG, FB, Book BonusEssentially You Podcast with Dr. Mariza SnyderQuotes:"Labs are often the last place for something to show up." – Dr. Mariza Snyder"Real health is not the little check boxes on the chart at your primary doctor's appointment."  – Dr. Mariza Snyder"Perimenopause wasn't discovered until the last three decades."– Dr. Mariza Snyder"Progesterone is a stress resilience hormone."– Dr. Mariza Snyder"If we have lifestyle factors in place, it won't feel like the wheels are falling off the bus."– Dr. Mariza Snyde"Two cells that use the most amount of energy in the body: your brain and your ovaries."  – Dr. Mariza Snyder"Protect your liver. Feed your gut."  – Dr. Mariza Snyder"#1: know and believe you deserve to be well."  – Dr. Mariza Snyder"Weight loss and obesity are a red herring."  – Dr. Mariza Snyder"We can reclaim our health with the small choices we make all the time." – Jenn Trepeck

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

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, LaurenIntro today’s topicThe role of genetics in difficulty waking upScience of how we wake upSodium & potassium channelsThe Reticular Activating System (RAS)Why you're more groggy on some daysKey factors of our biology upon waking up to inform our morning routinesDehydrationSetting your circadian rhythmBrain tying up loose endsCortisol & dopamine are highMuscles frozen overnight...movementThe snooze buttonConnection to evening routinesRemember willpowerThe role of routines & structureBlue zonesLess checklist, more menuHow much time do you have?Stages of life impacts morning routinesThe on-rampChoose your pieces from the menuThe menuWake-up - time, the alarm, how to solve the snoozeLight - sunlight, blue lightMake your bedFresh airWater & vitaminsMovementFeed your mind - music, books, podcasts, meditation, journaling, gratitudeQuality nutritionHal Elrod's Miracle Morning, SAVERS acronymKey elements: stand, lights, breathe, move, waterTips to make it happenLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Hack the Holiday's 8-wk ProgramQuotes:"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 what you can do to make mornings easier on yourself." – Jenn Trepeck"What will help  you start the day feeling most like yourself and fill your own bucket?" – Jenn Trepeck"Is it doable? Yes. Is it my version of doable? No." – Jenn Trepeck"Think about your morning routine addressing the biopsychosocial approach to health." – Jenn Trepeck

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/?

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 topicMeet Sahara LeighSahara's story - from performer in NYC hit by a car to learning wellness in San FranciscoHow Sahara found AyurvedaThe 5 Element Theory of AyurvedaAir, fire, water, earth, ether3 Doshas of AyurvedaVata, pitta, kaphaHow to identify your dominant dosha & that of othersPulseCadence of their speechBody languageTools to bring us back into balanceThe environmentHow we feel in the morningGo for oppositesHot/cold, wet/dryFood: seasonal & localWhat sugar and dairy cravings meanWhen to drink Champaign or bubbles & how to choose your cocktailCommon Sense ConsciousnessPause, perceive, playSahara eating ice cream in the bath tubOnline dosha test Final thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanSahara's Website, IG, FB, November 21, 2021 WorkshopOnline Dosha TestQuotes:"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"The earth provides everything you need at every single moment you need it."  – Sahara Leigh"Cravings are beautiful cues, not something to feel guilty about."  – Sahara Leigh"Ayurveda is common sense consciousness."  – Sahara Leigh"Look at what you naturally gravitated toward, and away from, as a kid." – Jenn Trepeck

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

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 momIntro today’s topicWhy talk about the holidays so early?HalloweenBuying the candyThe night ofLeftoversNovember & December Holidays2 questions to start withAppetizersHow to handle the food pushersAlcohol & Work Holiday partiesTimingDessert tips & tricksHacking the holidays - making it easier on yourselfActivityRoutinePlan the day after the holiday/event3-Bite RuleWhen to eat dessertLeptin & ghrelinSleepStressWaterTraveling for the holidaysWhat does vacation mean to you?RestaurantsThe airport & on the planeFlexibilityWhat will this holiday season look like for you?Jenn's Hack the Holidays 8-wk ProgramFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Hack the Holiday's 8-wk ProgramQuotes:"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

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/?

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, StephanieIntro today’s topicWhat is America's fiber problem?A nutrient of concern, a public health issueRecommended amountsHow did we get here?Food pyramidProcessed foodPerception of the taste of fiber-rich foodsImplications of insufficient fiberAutoimmuneIncreased burden on the liver & other detoxification pathwaysDisease states connected to GI challenges and too little fiberBenefits of sufficient fiberHow much fiber do we want each day & where do we get it?Grains vs fruits/veggiesSoluble fiberInsoluble fiberNew definition: Total Fiber = Dietary Fiber + Functional Fiber How much fiber is in various foodsWhat we get when we eat sufficient amounts of fiberProbiotics, prebioticsFunctional Fiber, peri-bioticSupplementing and foods fortified with fiberHow to add more fiber, it's easier than you thinkA note on smoothiesGradually addDrink your waterFinal thoughts Links:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"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"Supplementation can fill in the gaps where our nutrition falls short; we cannot supplement our way out of poor nutrition."  – Jenn Trepeck

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/?

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 topicMeet Frederick SchjangFrederick's storyFrederick's first Feldenkrais classWhat is Feldenkrais?Why would someone choose this practice?What you may be experiencing nowWhat outcomes you can expectWhen to choose one-on-one vs group experiences?How did Feldenkrais come up with this method?Book: A Life in MovementHow do find a Feldenkrais teacher near youChoosing between practitionersExperience Feldenkrais LIVE for 5 minutesFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanFrederick's WebsiteQuotes:"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

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

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 topicMeet Dr. Kjell Tore Hovik joining us from NorwayDr. Kjell's story The role of nutrition in mental health & the care teamMotivation - "I know what to do, I just don't do it."RoutinesGoals - short term before long term, seeing the outcomes & sticking with itWhat we could be doing which sabotages our progressHow crisis impact us (a pandemic & more common crises)How do we create our reality & stay in control ever day, in times of crisisMap your stressors, sort them, create a planHow to make new habits/routines stickActivating the brain to help usSympathetic & parasympathetic nervous systemTraining the frontal lobe of the brainTalk about itWho we surround ourselves withWriting it down & reading it backNeuroplasticityExperiences  that change the brainMotivation & CommitmentPutting it all togetherThe pre-work then as things go awry we employ techniques to calmFinding what works for you to calm/activate the parasympathetic nervous systemAn existential crisis: knowing we are worth it to take are of ourselvesLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanDr. Kjell Tore Hovik IG, Book & Book IGJenn's favorite CoQ10 for US/Canadian Listeners & for Global ListenersQuotes:"Mental training, mental acuity were the difference between the next best and the very best athletes.’" – Dr. Kjell Tore Hovik"Get good routines in place for every day so you don't have to make so many decisions."  – Dr. Kjell Tore Hovik"Not taking care of yourself creates an imbalance which leaves you vulnerable when crisis strikes."  – Dr. Kjell Tore Hovik"Fear and stress are quick to rise but slow to calm."  – Dr. Kjell Tore Hovik"Everything we experience and everything we learn changes our brains, in a way."  – Dr. Kjell Tore Hovik"What's the rush?"  – Dr. Kjell Tore Hovik"It's not always major things. Sometimes it's just a little nudge we need."  – Dr. Kjell Tore Hovik

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/?

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, LaurenIntro today’s topicAdulting in the face of the pandemic & creating a new normalEven when we don't feel stressed, there's a biological/chemical stress responseWhat suffers when we're overwhelmedOverwhelm creates the need for an "off day"What Jenn's "off day" looks likeWhat does your "off day" look like?Different definitions of "off""Off day" foodStretch Armstrong...a toy? or you?The Venn diagram of lifeHow do we juggle all the balls?Saying no & setting boundariespaying attention to the signsHow we think about it all - one circle instead of the Venn diagramAcknowledging our limitations, managing expectationsEnrolling the support of others to make it all happenLogisticsBack-up foods (frozen, canned, delivery/restaurants)Outsourcing & picking your battlesChoosing your downtimeThe value of meditationPulling it all togetherThe hiker analogyThe bullseye of changeLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"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."  – Jenn Trepeck"Everything is supporting everything else, rather than thinking each thing is taking away from something else."  – Jenn Trepeck"Frozen broccoli is still broccoli."  – Jenn Trepeck

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/?

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 topicMeet Aly French & Erica Stein of Courageous Wellness Collective & Courage Wellness PodcastAly's story - from performing artist to cancer diagnosis and later health coachErica's story - from childhood food insecurity to weight gain, a career in TV production and later health coachThe magic of Aly & Erica's paths crossing, sharing their stories with each otherTalking & not talking about our journeysThe 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 itThe friends who push us & support usAly's top tips on hormone healthBlood sugarInfradian RhythmErica's fundamentals of gut healthThe microbes in your gut & your cravings, mood, anxietyJust 3 daysFiberBreathingFood insecurity & food access - what we all need to know & what we can doLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanCourageous Wellness IG, FB, Website & PodcastQuotes:"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 treasure myself, as I was, and then act from that place." – Erica Stein"I didn't have any friends in my life that were interested in this." – Erica Stein"There's value in sharing your story...it gives others permission to destigmatize their own judgements of their own stories." – Aly French"Illness or health challenges come in all different shapes and sizes, some are invisible, some are not...they all deserve compassion." – Aly French"You can't dim your light for other people." – Erica Stein“Just invite that person to a spin class or that gym acquaintance for a drink.” – Jenn Trepeck

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

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, ChristineIntro today’s topicSources for today’s conversation & resources for youDr. Rachel ZoffnessKaiser PermanenteUS Pain FoundationCurableUnderstanding pain & the challenges in treating itWho experience itThe causesThe consequencesChronic vs acute painOur doctors, stigmaWhat’s happening now with pain treatment researchBiopsychosocialPhantom limb pain, butterflies in your stomachCommonalities between pain-related diagnoses…traumaThe biology of why this is the caseACEs (Adverse Childhood Experiences)Trauma, triggersCentral SensitizationThe vicious cycle of painHow opioids workPart of healing is desensitizing the brainUndo the stigma, undo the separation of mind & bodyAddress all 3 pieces of biopsychosocialThe way out is through, with measured, monitored exposuresCBT & biofeedbackStress reduction techniques, nutrition, exercise & activity, sleep, communityParts of the brain involved & which parts leadPain as a volume dialTurn Up: Fight or flight, negative emotions, focusTurn Down: Laughing, positive emotions, distraction/focusThe need for habits & routines, motivationDetangling the back of the brain/middle of the brainActivating the front of the brainMeditation, source code meditationVagus nerve toningIdentifying & expressing emotions vs keeping them insideTea KettlingWho we surround ourselves with & the therapeutic allianceMood & thoughtsSerotonin in the gutStomach aches connected to moodVagus nerveWhy we can’t think our way out of this things FIRSTYour ANTS (automatic negative thoughts)The social piece of asking for others’ perspectivePlacebo effectPutting it all together: Miriam Jacobson’s story as published in Huffington Post on September 10, 2021Final thoughtsCurableUS Pain FoundationDr. Rachel ZoffnessWe want to hear about your  pain – https://bit.ly/step1anodunosLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanTell Us About Your PainQuotes:"’Pain is a ubiquitous human phenomenon…we all deserve to understand it.’" – Jenn Trepeck"50 million Americans endure pain every day." – Jenn Trepeck"When doctors can’t see anything on a scan or x-ray they say ‘It’s all in your head,’ and I find it SO dismissive." – Jenn Trepeck"All health, including pain, is biopsychosocial." – Jenn Trepeck"One commonality between pain-related diagnoses is trauma." – Jenn Trepeck"Pain counts! Even if it’s not crippling you or sending you to the ER, it counts." – Jenn Trepeck"The way out of pain is through it and addressing all three elements of biopsychosocial." – Jenn Trepeck"Cursing helps us release stress." – Jenn Trepeck“Notice your ANTS, your Automatic Negative Thoughts.”– Jenn Trepeck“We can reclaim control of our health and healing.” – Jenn Trepeck

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/?

"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 topicMeet Sophia DeSantis of Veggies Don't BiteSophia's story: husband's health, fertility treatments, growing family, from teacher to health coachPlant based doesn't have to be all or nothingWhat it looks like to be plant forward vs plant basedWhere to start. How to move toward more plant forward mealsPositive exposures to veggiesFeeling empowered, not overwhelmed, with meal planningSearching for recipes made easyCombining foods & spices/herbs so you don't get boredGreatest benefits of moving toward a plant forward nutrition planLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanSophia's IG, FB, Website & Email: [email protected]'s  Flavor Combinations Guide freebie for Salad with a Side of FriesQuotes:"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

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/?

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, StephanieIntro today's topicDo you look at menus, the restaurant's Instagram & reviews before you go?Dunkin'California Pizza Kitchen (CPK)Cracker BarrelOmelet bar at a buffetWaffle HouseBeyond breakfastChick-Fil-AWendy'sIHOP (International House of Pancakes)Cheesecake FactoryBurger HeavenGuacamolePanera BreadJamba  JuiceChipotlePF Chang'sMexican restaurantsChips & salsa & guacPellana Steakhouse (Peabody, MA)Words to look for on a menuYellow light words, proceed with cautionGreen light words, seek these outA note on vacations & foodLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"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

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/?