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

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 TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 PedrazaRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Hope Pedraza’s InstagramHope Pedraza’s FacebookLive Wholesome and HealthyFree Facebook GroupGUEST BIO:Hope Pedraza is a Certified Holistic Nutritionist,  Functional Diagnostic Nutrition Practitioner, and host of Hopeful and Wholesome Podcast. Hope helps career-driven women to heal their gut, balance their minds, and feel good in their bodies again using a plant-focused nutrition approach.  Hope also is a mom, serial entrepreneur, and founder of a Pilates-based franchise - inBalance studio.

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramJenn's Balance Belly Tea for US ListenersJenn's Balance Belly Tea for Global Listeners

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 LotzRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramJenn's Balance Belly Tea for US ListenersJenn's Balance Belly Tea for Global ListenersGUEST RESOURCES: Cal Mag-C WebsiteCal Mag-C FacebookCal Mag-C LinkedInCal Mag-C InstagramCal Mag-C YouTubeCal Mag-C TwitterGUEST BIO:Desiree is trained as a detox specialist and has helped thousands of people as a nutritionist, thanks to her understanding of the importance of quality supplementation to assist the body with detoxification and proper function. In 1995, in her home country of South Africa, Desiree started Sunshine Vitamins to provide a full range of high-quality nutritional supplements throughout the country. In 2003 she moved to the US and brought her company’s flagship product, Instant CalMag-C. Fundamentally, Desiree believes her purpose is to help others understand that healthy living is happy living. Her goal is a drug-free, stress-free and healthy world.

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 CarterRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Alexandra Carter’s Website Alexandra Carter’s Instagram30 Days to Self-Acceptance Journal & affirmation prompts freebieGUEST BIO:Alexandra Carter is a Wellness Coach & Certified Intuitive Eating Counselor. Driven by her own struggles with yo-yo dieting cycles & body image issues , and then discovering the incredible potential of intuitive eating and working with a qualified coach -  she drastically changed her life to help more people feel like this! She now helps people stop the endless dieting cycles, find real food freedom using an intuitive eating  & HAES approach, and cultivate real self-love that goes much further than SPA days and bath bombs!

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramOf Substance Mental Health Action Day

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 TrepeckRESOURCE LINKSBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGuest Resources:Youtube    InstagramFacebook Business PageFacebook home pageGUEST BIO:Tina McDermott: Coach, Speaker, & Inspirational CookMy inspiration and love of wellness began when my older sister, Anna, was diagnosed with breast cancer at the age of 23, which ultimately took her at the age of 47. Anna’s illness and suffering was a wakeup call for me to learn more about how to take better care of my health and help others as well.Teaching lessons from my own health struggles as well as formal education in nutrition, personal training and more, my mission is to teach women about natural health and wellness, and how to live a healthier and happier life.  I have also discovered methods to release self-sabotaging beliefs and how to come to peace with them.When home, I am busy cooking home-made healthy meals for my family and friends.  I am an outdoor enthusiast and love bicycling with my husband, traveling, hiking, and playing and snuggling with my three dogs, Geddy Lee, Nala and Wolfgang, and my two rambunctious kitties, Monkey and Mickey.

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramTry Jenn’s Green Coffee (for US listeners)Try Jenn’s Green Coffee (for Global listeners)

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), it should only say zinc oxide and titanium dioxide, or a combination of both. If it has any other ingredient in that active ingredient spot, it's got a chemical sunscreen in it.” Brandy SearcyRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramTry Jenn’s Green Coffee (for US listeners)Try Jenn’s Green Coffee (for Global listeners)GUEST RESOURCES:Rain Organica SkincareTry Rain Organica and get 15% OFF at checkout with code: salad15 Rain Organica InstagramBrandy Searcy LinkedInGUEST BIO:Brandy Searcy is a pharmaceutical formulation development scientist and self-proclaimed health geek who loves hiking, gardening, bird-watching, and body boarding. A personal struggle with acne during her teens and 20s opened her eyes to a holistic and healthy approach to skincare, and she finally recognized skin as an organ to be loved and cared for rather than a canvas to wage war on.For the past 12+ years, she's been developing all-in-one products for a simple skincare routine. Rain Organica started in 2020 with a mission to take the overwhelm out of skincare. 

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 LymanRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES: Website - www.katelymannutrition.comInstagram @klnutritionFacebook Kate Lyman NutritionFree resources, including Everyday Macros meal prep cookbook: www.katelymannutrition.com/resourcesGUEST BIO: Kate Lyman is a nutrition coach and founder of Kate Lyman Nutrition. She is a wife, traveler and the lover of the outdoors.Being in the fitness industry for almost a decade now Kate combines her research and educational background with her fitness and nutrition experience to help individuals lose body fat, increase lean mass, and improve performance and overall health through evidence-based methods.Starting as a Cross-fit trainer to shifting focus to nutrition working as a nutrition coach that has elevated as a successful nutritional coaching business that has celebrated 5 years recently. Her priority is supporting her clients, but she also manages a team of other qualified coaches. She loves to share nutrition education through social media.Kate and her growing team have helped hundreds of people to change their bodies and eating habits as well as breaking the myths around dieting and healthy lifestyle! Kate believes in good workout buddies, kindness, pink sugar cookies, long hikes, a 9 p.m. bedtime, and sharing evidence-based truth. Kate has a Bachelor's degree in Exercise Science, a Master's degree in Public Health, and is a Certified Health Education Specialist.

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 ErasmusRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Website - udoerasmus.comInstagram @udoerasmus Instagram @plantycuresInstagram @vegspirationfeedInstagram @positive_vibe_tribeLinkedIn Udo ErasmusFacebook Page: The Udo ErasmusGUEST BIO:Udo Erasmus is the founder of Udo’s Choice and author of the book Fats That Heal Fats that Kill, which has sold over 250,000 copies. As an acclaimed author and speaker, Udo has an 8-step process that takes into consideration all of the elements of nature and human nature, including physical health, mental health, presence and awareness, life energy, and being in harmony with nature and humanity. Udo’s background includes studies in biochemistry, genetics, biology, and nutrition as well as a master’s degree in counseling psychology.

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 PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:The Earth Diet Instagram @TheearthdietLiana Werner Gray Instagram @lianawernergrayFacebook Page: Facebook.com/theearthdietFacebook Page: Facebook.com/lianawernergrayWebsite: TheEarthDiet.org GUEST BIO:Liana Werner-Gray is a certified nutritionist, natural food chef and four-time Best-selling author of The Earth Diet, Cancer-Free with Food which is in the top 100 cancer books of all time (foreword by Mark Hyman, MD.), and 10-Minute Recipes, and most recently Anxiety-Free with Food which ranked as the #1 best seller on amazon for Neuropsychology. Liana is the founder of Liana’s Organics, and launched her Anxiety Free supplement in 2021. Liana overcame many health issues which promoted her passion in the health food industry. Liana regularly appears on television, providing health tips and recipes on shows such as Doctors TV, the Nick Cannon Show, Dr. Oz, and more. She has also been interviewed for Forbes, Yahoo Beauty, Bustle, US Weekly Woman’s Own, iHeartRadio, and more. She is an international speaker. Liana was born and raised in Outback Australia, and has lived in the USA since 2010.

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 PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramQUOTES:“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

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 PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 habitsRESOURCES:Become A Member of Salad with a Side of Fries  Jenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramQUOTES:“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

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 PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 PlanWell Past Forty WebsiteDavid Frost LinkedInWell Past Forty FacebookWell Past Forty TwitterWell 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

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 PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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 PlanA Salad With a Side of FriesA 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

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/?

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 backMeet Justine Ang FonteThe 2021 controversy around Justine's lessons for studentsWhy are people so uncomfortable with sex ed?Reframe sex ed: this is life-saving informationThe health gap impacts the achievement gapWhat parents will teach vs what schools can teachConsider what environment feels safe to the childBody image, sexuality & sexualization at every ageModeling languageSex ed curriculum at homeA commercial, a movieHow do you have a conversation about bodily autonomy given the public context and the Supreme Court review of Roe v WadePorn literacy: what is it & why is it importantBalancing sex positivity and protecting our kidsHow to have these conversations with your kidsWhat to say to Pre-K studentsWhat to say to middle & high school age kidsSetting boundaries: teaching it & practicing itThe "Golden Rule" vs the "Platinum Rule"Justine's ghostwritingFinal 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 PlanJustine's IG, Ghostwriting IG & WebsiteQuotes:"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..."  – Justine Ang Fonte"Use social media, celebrities, current events to talk to your kids about sexuality...without every asking, 'do you watch porn?!'" – Justine Ang Fonte"It's not: treat others as you would like to be treated. It is: treat others how they want to be treated."– Justine Ang Fonte

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/?

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