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

Intuitive eating can feel daunting, unnerving. Often we feel like left to our own devices, our bodies would crave cookies, cake, candy and chocolate ALL THE TIME! Then when we add the stress of work, family and life to the mix emotional eating can send us awry. So what do we do? Enter, Claudia Wilson! This week Jenn sits down with Claudia to discuss how we balance intuitive eating with the chemical side of hunger and satiety (ghrelin/leptin) and emotional eating. Whether intuitive eating feels like a lifetime away or you've contemplated it but resisted because it feels scary, this episode is for you!Outline:Welcome back & intro today's topicMeet Claudia WilsonClaudia's story & intro to "One Two Punch"Your stomach is an incinerator (burn) & what this means for eating, storing fatOther influences on our eating...besides stomach hungerDeciphering hunger & hunger vs desirehow to decide if you're hungry - step-by-stepWhere in the body you feel physical hunger vs where you feel emotional hungerDefining intuitive eatingBeing sensually satisfied with foodThe scary & overwhelm of intuitive eating, how to not feel nervous about itBeing hungry & following your body's direction (balance)The power dynamic in foodPractice (become)Everyday habits that can get in our wayFinal thoughts: It's about life 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 PlanClaudia's IG, FB & Website Use code "fries" at checkout for a free book with shippingSpirulina - past episode to learn more & try ENERGYbits (use code; SWASOF for 20% off)Quotes:"Intuitive eating has almost become the latest fad diet." - Jenn Trepeck"My fascination is the psychological aspect of anyone's eating." - Claudia Wison"I believe intuitive eating is the goal...for everyone to be in-tune with their body."  - Claudia Wison"Appetite is the desire to eat. Hunger is the biological need to eat."  - Claudia Wison  "There are clues that tell you if you're really hungry or not."  - Claudia Wison"Recent research shows loneliness can mimic the feeling of hunger."  - Claudia Wison"All we can do is all we can do; in any given moment, we're all just doing the best we can with the information we have!"- Jenn Trepeck"Life is what we should be doing and food is in the background." - Claudia Wison

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Carb Cycling. This one comes as a listener request to help us understand this latest diet trend. What is it? Should we try it? And is it the magic bullet we're looking for? In just a few minutes Jenn gives us all these answers and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

We all say it. Our doctors say it..."lose weight." But what if these words are part of the problem? This week's episode is all about the words we use to talk about this wellness and weight loss stuff and the words we use when we talk to ourselves. Ever heard of NLP or Neuro-Linguistic Programming? What do we want to say if not "lose weight" and what other words would be better if removed from our vocabulary? Jenn's spilling TONS of secrets in this one. You don't want to miss it!  Outline:Welcome back & meet Jenn's momIntro today's topic - the words we use to talk about wellness, weight loss, our health, etc. & the conversations we have with ourselvesWhy is this important?The subconscious mindNeuro-linguistic programming (NLP)Words to reconsiderNever/alwaysDietGood/bad foodsLosing weight"I can't have that"Fear foodsHealthyShould/shouldn'tI am/I am not...HateHave toCheat/Cheat daysI failedNormalJudging others by their plateAssumeExerciseMinimizing our victories & receiving complimentsThe things we say to ourselves vs what we'd say to our best friendFinal 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:"The subconscious mind doesn't know the difference between truisms and falsehoods." - Jenn Trepeck"The stuff in our cupboards is food-like substances."  - Jenn Trepeck"True healthcare is the little things we do every single day."  - Jenn Trepeck"Saying 'I can't' have that' gives all the power to the food vs 'I'm choosing not to have that' leaves you in control."  - Jenn Trepeck "I don't love the word healthy."  - Jenn Trepeck"Eating a brownie serves a purpose at times."  - Jenn Trepeck"The opposite of love isn't hate; the opposite of love is indifference."- Jenn Trepeck"The only failure is to quit." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Mangos. It's one of the foods of the season and can be a delicious treat! Maybe you've heard someone tell you not to eat it if you're "trying to be healthy." Can that really be true? And if you want to eat it, how the heck do you cut it?! In just a few minutes Jenn gives us the rundown on how to properly weigh in. What to do daily, what to do monthly and above all, what to never do. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

They say hindsight's 20/20. So what do we learn when we look back on our wellness journeys? Meet Sarah Malouf who joins Jenn this week to share her story and the wisdom she's gleaned from looking back on her path. From thinking she was someone who didn't have a story to realizing how the role of food and family for her and husband is shaping her current life, you'll find Sarah's story to be not only relatable but incredibly insightful!Outline:Welcome back & meet Sarah MaloufSarah's storyHow Sarah's own journey of experimenting in the kitchen led to a recipe IG and then becoming a health coachBiggest mistakes people make in this process of wellness & self-discoveryThinking weight equates to healthOur atmosphereComparisonAsking the question of "why"Trying to do it all aloneBiggest factors contributing to growthLearning & growing from someone who really knows youAlways asking whyPerspective & what those last 5-10 lbs representLiving 80/20How cooking/sharing food with others can shift our evolutionThe impact of our families on our food lives & body imageWe are our own worst critic & confidence"WELL" as an acronymFinal 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 PlanSarah's IG, FB & PodcastQuotes:"I thought I was somebody who didn't have to deal with this weight stuff...and I also thought I was somebody who didn't have a story." - Sarah Malouf"I'm on a journey to see what health means to me. It does not look the same as it did when I was 23."  - Sarah Malouf"You can never feel well or healthy if something in your life is blatantly off..outside factors really influence your internal circumstances."  - Sarah Malouf"Another part of living well is always listening and learning and knowing you've never 'made it.'"  - Sarah Malouf"Having people who challenge you and teach you is different than having people who put you down."  - Sarah Malouf"Life is going on whether or not I ate the cookie."  - Jenn Trepeck"It's all a choice. It's all how you choose to see yourself and show for yourself, every day."- Sarah Malouf

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about weighing in. How often do you get on the scale? Daily? Weekly? Monthly? Yearly? What do you notice? Does the number change your mood? Does it change your perspective on past food and exercise situations? In just a few minutes Jenn gives us the rundown on how to properly weigh in. What to do daily, what to do monthly and above all, what to never do. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Celebrities, they're just like us. Olympians, we're just like them. Right?! Maybe you're like us and watching the Olympics inspires you to workout a little harder. And when you read the articles of what Simone Biles, Katie Ledecky or Naomi Osaka eat you think, "Maybe I should eat that too." It's SO tempting. In this episode, Jenn walks us through it all. From what details we can take to what really only applies to them and even when our activity doesn't require any nutritional adjustment (whoa!).  You'll love the details and the big picture lessons we can take from these Olympic inspirations—training, nutrition, flexibility, stress management and more! Outline:Welcome back & welcome back StephanieIntro today's topicTraining & NutritionThe role of fuelThe kind of training: endurance vs sprintingIntra-workout fueling & training for itSituations you don't want fiberGymnasts, runners, swimmersThe everyday runnerKatie Ledecky's scheduleKey take-aways of what/how Olympians eat: energy, performance, consistencyThe snowball effect of a bigger goalTom BradyDo you qualify as an athlete?We overestimate how much we exercise & underestimate how much we eatWearables to monitor our workoutsFlexibility TrainingsPracticeMinerals, magnesium, antioxidantsBreathingStress & the role of exerciseMental clarity - huperzineRestCommitment levelAntioxidants - astaxanthin, huperzineElectrolytesCoconut waterGuWrap upLinks: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 favorite products for athletes (US & Canadian listeners)Jenn's favorite products for athletes (Global Listeners): Prime Astaxanthin, Prime Longevity, Peak PerformanceQuotes:"We cannot expect our bodies to perform without fuel. If we do, that signals the body it's a time of famine and we end up in the starvation response." - Jenn Trepeck"If your training is longer than an hour or 90-min then you may need extra carbohydrate support."  - Jenn Trepeck"The way we workout for 1-hour, they workout for 8 hours. We don't need their same kind of fuel." - Jenn Trepeck"You're the Olympian in your own life." - Jenn Trepeck"It's the quality of the food that gets us the quality of the output." - Jenn Trepeck"We look to the exercise to relieve our stress. They cannot have stress to perform their exercise."  - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Ashwagandha. Ever heard of it? It's an herb often discussed for stress and mood. But is it really worth trying or just more nonsense from supplement companies? In just a few minutes Jenn walks us through what we need to know about Ashwagandha and what to look for if we want to give it a try. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's 2 Ashwagandha products for US & Canadian Listeners: https://bit.ly/jennashwa Jenn's 2 Ashwaagandha products for Global Listeners: BLISS https://bit.ly/blissglobal & ACTS https://bit.ly/actsglobal

Jenn always seems to know just what we need. As many of us are getting into the nitty gritty of our food choices, habits, routines and cravings, Jenn brings us back to earth with this week's episode! What if what we need isn't the magic bullet we're waiting to find while scrolling instagram or reading news headlines but is actually a return to the fundamentals. Like always Jenn makes it simpler and more fun to reach our health and weight goals. This episode may be the reminders you need to help you refocus and recommit. The timing is perfect!! Listen in. Outline:Welcome back & meet LoraLora's story: podcast listener to podcast member, working with Jenn then joining the podcast from the other side of the microphoneIntro today's topicProtein & fiber, balancing blood sugarThe role of the bread basketThe importance of blood sugar for energyNoticing our own bodies' signsWhy we start with the nutrition side and then get into the routines, cravings, habitsPortion sizesGo back to your tracker...are you tracking?Check-in with starches, grains & diary - food group or condiment?HungerActivity & Exercise3 fundamental componentsThe big myth of cardioWhat to doFinding the timeThe mental sideRemember why you startedMeasures of progress: scale, BMI, energy, sleep, stress, confidence, clothesBody compositionWhat we focus onRelax about it all and the stress factorOur environment - the things & peopleFocus on long term health & yet one day/meal/hour/minute at a timePay it forwardFinal 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 2 Ashwagandha products for US & Canadian ListenersJenn's 2 Ashwaagandha products for Global Listeners: BLISS  & ACTS Quotes:"A serving of avocado is 1/2 an avocado, not the 1/16 of a slice we tend to allow." - Jenn Trepeck"Weight loss isn't magic, it's science."  - Jenn Trepeck"Quality in, quality out. Get up and move more."  - Jenn Trepeck"Perfection not required."  - Jenn TrepeckOur brains can register hunger and satiety when there's quality nutrition. Our brains cannot register satiety when they are hungry and what they're given are chemicals."  - Jenn Trepeck"Have your starches, grains and dairy grown into a food group from a condiment?"  - Jenn Trepeck"Expand your definition of exercise."  - Jenn Trepeck"Muscle makes the difference."  - Jenn Trepeck"Maybe you hit your goal and it's time to set the next milestone?"- Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about V8. If veggies give us the carbs we need, is V8 our super-efficient source? That vegetable juice marketed to us as having a full serving of veggies may not be all it's cracked up to be. In just a few minutes Jenn walks us through what we need to know about V8 to make the best decisions for our own health, no matter what the commercials tell us! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Sometimes we're waiting for the skies to part or the timing to align for us to do the things we say we want to do...errr...need to do.   We feel like we have to have certain things in place to do the things that will get us what we want. But what if there's a better approach? This week Alicia Wood of Fuel Your Fire Podcast joins Jenn to discuss the alternative—an ultimately easier way to get from where we are now to where we want to be. The best part? This applies to all aspects of life, not just our wellness. You may want to listen to this one twice to catch all the pearls of wisdom. Outline:Welcome back & intro today's topicMeet todays guest, Alicia WoodAlicia's StoryGrowing up in a home with lots of treats, not a fitness person, smokerQuit smoking after a couple attempts & gained weightBad social anxietyEventually becoming a fitness trainer and coachWhat made the difference between attempts to quit smoking and actually quittingBreaking & replacing habits vs creating new onesHave, do, be NOT be, do, haveTo be somebody, consider how they think, what they feel, what their beliefs areYou can have the thoughts & feel the emotions of those those thoughtsPut it into action on the fitness sideWhat actually happens when we say "I don't like working out."How to do it differently with be, do,havePut it into action on the food sideControl & ownership of your health & weightThe story of the box under Alicia's desk Creating the life you want for yourselfHow this approach spills over into other areas of lifeLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanAlicia Website, IG, FB & PodcastQuotes:"The big difference was a decision." - Alicia Wood"It's identity first."  - Jenn Trepeck"I had to be an active person who ate healthy and enjoyed exercising to do the exercise and prepare the meals for myself and enjoy it to have the results that I wanted, which was to release the weight."  - Alicia Wood"To be someone, consider how they think, what they feel and what are their beliefs."   - Alicia Wood"It's all about seeing yourself and believing you are that person now."  - Alicia Wood"Don't discount 15 minutes...and doing the laundry."  - Alicia Wood"This is my life, my body, my choices. Everything is mine and I'm not gonna switch it so that it makes somebody else feel more comfortable." - Alicia Wood"Decide who you want to be and how you want to feel."- Alicia Wood

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking to us about matcha. You know that green drink that costs an arm and a leg at all the fancy coffee shops? In just a few minutes Jenn walks us through what it really is, the benefits it can offer and how to try it if you're ready to give matcha a try. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

We've all been there...the day starts strong, we have a healthful breakfast, then work is busy and stressful, on the way home it takes every fiber of our being to resist the Dunkin, the 7/11 and the ice cream shop. And that internal dialogue begins. It's like the angel and the devil on each shoulder. Which one wins often comes down to willpower. But as Jenn says willpower is actually a lot less about our emotional strength and a lot more chemical than we ever realized. And particularly interesting for us, there's actually a Catch 22 of weight loss and willpower. It's true! Listen in for everything about what depletes our willpower and everything we can do to replenish it plus how best to use it. This is a not-to-be-missed episode! Outline:Welcome back & catch up with DarleneIntro today's topicDefine "willpower"Source for this episode: Willpower by Roy Baumeister and John TierneyHow to think of willpower - a muscle, a cup2 key factors to understand about willpowerWhat depletes itResisting desireego depletion - the anterior cingulate cortexStressDoing too much - multitasking, list of resolutionsTo-do lists & tracking in your headLow blood sugar - judges, diabetics, the Catch 22 of weight loss & willpowerBeing a manPMSLack of sleepNot keeping our agreements with ourselves - self trustDecision fatigueThe heat of the momentSigns we're getting depletedWhat strengthens/replenishes willpowerHeart Rate Variability (HRV)Eating/glucoseBreakfastSleepSetting & reaching goals, connect small goals to big goalsSelf-awarenessAccountability - tracking, public declarations, our communitiesFocus on habitsRealistic goalsConsequences & rewardsCharity & generosityDistractionHigh level thinkingTo-do listsClear, strict, unambiguous rulesOrientation toward the futureKids' willpower & self-esteemGamificationIf/then statementsKnowing your cues - internal vs external, our communititesPostponed pleasure ployDieting & willpowerCounterregulatory eatingThe goal4 steps to improve willpower 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:"You have willpower. You are incredible! Being overweight does not mean you have weak willpower." - Jenn Trepeck"You don't suck. There's nothing wrong with you! Think of willpower as a muscle that can be fatigued."  - Jenn Trepeck"Willpower is a muscle that can be strengthened, a cup that can be refilled."  - Jenn Trepeck"Researchers found people spend 1/5 of their waking hours resisting desires." - Jenn Trepeck"Knowing you can strengthen the willpower muscle is a weight lifted; you're not doomed!" - Jenn Trepeck"Change your socks. Make your bed. Eat breakfast." - Jenn Trepeck"Distraction helps us exercise willpower." - Jenn Trepeck"What matters for willpower is exertion, not outcome." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn wanted to discuss the latest weight loss "innovation." It's a device that's installed in your mouth and locks your jaw so you can only open your mouth 2mm. Yes, this is for real! Developed by researchers in New Zealand it's been the talk of the internet and Jenn's take is here for you. Good idea? Bad idea? Helpful or hurtful? Listen for just a few minutes to find out what Jenn thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

As a multibillion dollar, unregulated industry, CBD requires massive consumer education. Not to worry, we’ve gotten covered! This week Sarah Nelson of Green Compass Global joins Jenn to talk all things CBD. From understanding the label and how much CBD we're really getting to reviewing the certificate of analysis and the differences between tinctures, gummy, topicals and more, you won't want to miss out. Your hottest CBD questions, answered! Outline:Welcome back & check out Jenn's new website: https://asaladwithasideoffries.com/Intro today's topic & meet Sarah Nilsen of Green Compass GlobalDifference between marijuana, hemp and CBDThe Farm Bill passed in early 2019The endocannabinoid systemMost cells have a cannabinoid receptorRegulates physiological processesCommon symptoms where people are turning to CBDPain, sleep, mood,Finding supporting documentation for how CBD might support your health/healing/reliefHurdles to overcome when you want to try CBDThe growing and use of CBD in China & what it means for your CBD productChoosing your CBDThe sourceThe Certificate of Analysis, QR codeVerifying THC content, CBD contentGels, topicals, tinctures, gummies, bug spray - when & why for each delivery method & efficacyWater solubleCarrier oilNano emulsion processSpot treatment vs root cause treatmentDosageJournal/log what you noticeReading the bottle - you have to do the mathThe impact of the delivery methodFinal through from SarahLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanGreen Compass Global's Website, IG, FB & TwitterSarah's BookQuotes:"Marijuana is high in THC, low in CBD. Hemp is really high in CBD and very low in THC." - Sarah Nilsen"The Farm Bill passed in early 2019 separated hemp from marijuana, taking hemp off the controlled substance list."  - Sarah Nilsen"Hemp has less than .3% THC and is legal in all 50 states."  - Sarah Nilsen"Every mammal has an endocannabinoid system." - Jenn Trepeck"It comes from nature, can support so many challenges and without side effects..." - Jenn Trepeck"Your body naturally produces cannabinoids; to find your sweet spot, start low and slow." - Sarah Nilsen

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This is another Jenn-ism for all of us. Know what they are? We bet you do, even if you don't realize it. You know those moments when you rationalize the next indulgent choice because of a previous one? Or those days where you say, starting Monday? Those are examples. What does Jenn have to say about it? What happens when we feel this way? Tune in for just a few minutes to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

What a milestone! 100 Episodes! To celebrate, Jenn wanted to feature YOU! Listen in for voicemails from fellow Salad with a Side of Fries Fans. Grab a post-it and a pen, use the notes app on the phone or come back often to reference the show notes; consider this a playlist of greatest hits. This episode not only highlights some of the best of the last 100 episodes, it shows the impact of implementing all Jenn and her guests teach us! Keep listening to the end for a bit of the origin story of this podcast too. Happy listening and THANK YOU to everyone who called-in. Outline:Welcome back & a HUGE thank youThe plan for today's episodeCyndi from IndianaEp. 79, It Takes Heart, Feb 3, 2021Katelyn from New JerseyEp 92, Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall), May 5, 2021Dawn from New York City, NYEp 1, Welcome to Salad with a Side of Fries, Aug 9, 2019Ep 92, Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall), May 5, 2021Judy from Michigan"Protein and fiber at every meal makes removing fat no big deal."Ep 92, Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall), May 5, 2021Ep 97, The New, New Normal, Jun 9, 2021Jack from Nashville, TNEp 28, The Bulls-Eye of Change, Feb 19, 2020Chloe from Gainesville, FLEp 43, Portion Distortion, May 27.2020Amy from Atlanta, GABonus Ep, Nutrition Nugget: Peanut M&Ms, Jan 1, 2021Alexa from Chicago, ILBonus Ep, Nutrition Nugget: Collagen, May 7, 2021Briana from Long Island, NYEp 91, Cr-Cr-Cr-Cr-Cravings, Apr 28, 2021Caitlin from Boston, MAEp 85, Good Food = Good Mood, Mar 17. 2021Olivia from Northern VirginiaEp 34, The Mess of Stress, Apr 1, 2020James from Boulder, CO; What Guides You PodcastEp 34, The Mess of Stress, Apr 1, 2020Ep 12, Slow Down? Yeah...Right (feat. Nandar Matari), Oct 30, 2019Kendall from Long Island, NYEp 94, It's Time to Let Go (feat. Camille Martin), May 19, 2021Tammi from Southern, CAEp 94, It's Time to Let Go (feat. Camille Martin), May 19, 2021Debbie from West Bloomfield, MIBonus Ep, Nutrition Nugget: 3-Bite Rule, Jul 3, 2020Ep 15, Talking Turkey, Nov 20, 2019Rachel from Columbus, OHEp 70, Performance Nutrition (feat. Kate Lyman), Dec 2, 2020Ep 27, The Method Behind the Madness (feat. Tanya Becker), Feb 12, 2020Spencer from Austin, TXEp 7, BMI is BS, Sept 25, 2019Diana from California; Screens in Focus PodcastEp 77, Fad vs Fact, Jan 20, 2021Normal from Palm Beach, FLIntro to all episodes: "Wellness and weight loss for real life..."Ep 32, A Calorie is Not a Calorie: Fat, Mar 18, 2020"Protein and fiber at every meal makes removing fat no big deal"Sara from ConnecticutEp 88, The Algae Advantage (feat. Catharine Arnston), Apr 7, 2021"Protein and fiber at every meal makes removing fat no big deal"Julie from Bloomfield Hills, MI"Protein and fiber at every meal makes removing fat no big deal"Jenna from Port Charlotte, FLEp 83, Salad Savvy, Mar 3, 2021Blaire from metro Detroit, MIEp 71, The Big "C", Dec 9, 2020Olivia from Los Angeles, CAAll the Nutrition Nuggets (Bonus Episodes)Nathan from Chicago, ILBonus Ep, Nutrition Nugget: 30-30-30, Apr 16, 2021Jessica from Long Island, NYBonus Ep, Nutrition Nugget: Water, Mar 27, 2020Imran from Los Angeles, CA; Great Pods NewsletterBonus Ep, Nutrition Nugget: Air Fryer, Apr 9, 2021Bonus Ep, Nutrition Nugget: Raisin Bran, Nov 20, 2020Sandy; Downton Blabby PodcastBonus Ep, Nutrition Nugget: Aloe, Jun 18, 2021Sean Rosenfeld from Merrick, NYBonus Ep, Nutrition Nugget: Watermelon, Jun 11, 2021Sydney from MassachusettsIntro to all episodes: "How to eat and how to cheat"Richie from Brooklyn, NY and Atlanta, GAEp 47, What's your Eater Type, Jun 24, 2020Jay Shifman, Philadelphia, PA; Choose Your Struggle PodcastThe whole showChris Cianciulli from Connecticut; My Mistakexx PodcastJenn's dramatic pausesJudith Weigle from Los Angeles, CA; The Amicable Divorce Expert PodcastThe whole showClosing thoughts from Jenn with another thank you from Jenn & the origin story of Salad with a Side of Fries podcastLinks: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:"Meditation and mindfulness are part of the next frontier in wellness." - Ep 12 & Ep 34"Dieting is one big 'should.'" - Ep 94"Shift our focus from being on a diet to really living a healthy life and focusing on what makes us happy." - Ep 94"The 3-Bite Rule!" - Bonus Ep 7/3/2020 & Ep 15"You can't outrun your fork." - Ep 42"Eat to fuel your workouts instead of working out as a punishment for what you ate." - Ep 70"The importance of rest in achieving your fitness goals." - Ep 27"There's no guilt or shame when you're making the right choice for yourself." - Ep 83"Consistency is king." - Ep 71

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Coinciding with this week's episode about kids' food choices and raising healthful young people, we're uncovering hot dogs. What's meat byproduct?! And mechanically separated chicken?! Are all those other ingredients we can't pronounce OK? If a hot dog is my choice BBQ food, is it really that big of a deal? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

It's hard. Getting kids to eat healthfully is not easy and when we're busy, it's even harder. But raising healthy people is potentially one of the greatest responsibilities and greatest challenges of parenthood. This week Jenn talks to Julie Revelant who has spent years in health journalism and communication with a focus on families. Ever wondered what to do with your picky eater? What do we do so we don't cause disordered eating later in life? It's all here for the taking! Plus a bit about how we got into this conundrum. Whether you're a parent now, a grandparent or may be a parent one day in the future, you won't want to miss this.  Outline:Welcome back How to be featured on our 100th full length episodeIntro today's topic & meet Julie Revelant, today's featured guestJulie's story - growing up in the '80s, gained more than the Freshman 15 in college, after college it was Chinese food every Friday, found her way to a healthy weight and way of eating, then had two daughters to raiseWhy this is so challenging, raising healthful kidsThe media & food marketing"Food" prevalence & food rewardsFood culturePediatriciansWhen you're concerned about a kid's weight, do you turn to the pediatrician? The challenge of who is in control of what kids eat & the resources availableWhen does it start? Earlier than we think!Kids naturally, developmentally get picky around age 2Healthful family dinners & getting kids excited about healthy eatingEating as a family, even if not dinnerGet kids cooking (choose your day wisely)Look at cookbooks togetherBring kids to the grocery store or Farmers' MarketKabobsSpices for kidsParsley, oregano, paprika, onion, garlic, cinnamonAlternative chips & getting kids to eat more veggiesPicky eaters & trying new foodsthe self-fulfilling prophecy of what we saythe food environmenttrying foods many times, starting with tiny portionsRe-think what we're teaching as food cultureNon-food-related rewards, minimizing rewardsSystem-wide overhaulStructured meal & snack timeBalancing encouraging & forcing healthful choices to not create disordered eatingWhat you say & doHow you view yourself, your habits, your own bodyExploring food & the food experienceTeaching mindful eatingFood insecurity - what we need to know & what we can doFinal thoughts from JulieLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJulie's Website, IG, FB & PodcastQuotes:"I can turn this around for my kid! They don't have to grow up on processed food...this is one of my biggest responsibilities as a parent." - Julie Revelant"A study from 2020 in the Journal of the Association for Consumer Research found that children who don't already have strong preferences for certain foods tend to choose a couple of foods, rather than just one and when asked to choose all of their snacks for the week ahead of time, instead of choosing one snack everyday, they chose a wider variety of options, including fruit."  - Julie Revelant  "We want to give our kids choices, within reason."   - Julie Revelant "It has to be parents leading the way with healthy eating habits." - Julie Revelant "Food preferences start in utero, so what we eat during pregnancy is just as important as what we feed them after birth." - Julie Revelant "Let's not remind them that the last time they tasted something they didn't like it." - Jenn Trepeck"A non-food-related reward can be quality time." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We know what aloe does for our skin but what does it do for our insides? Maybe you've seen those aloe drinks near the coconut water and smart water on the store shelves. Ever wondered what they're all about and how to pick one? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's Aloe: http://bit.ly/jennsaloereco

We've normalized some addictions and stigmatized others. How many times have you said "I'm addicted to carbs" and then perhaps at other times judged someone for their smoking habit? We all have habits! Some can be health supportive, some destructive but they're all habits. To discuss the nuances of this often tricky subject, Jenn sits down with Jay Shifman of Choose Your Struggle. Discussing substance use, misuse and addiction, Jenn and Jay work to redefine addiction and what we think of as addicts as well as treatment. Do yourself a favor and listen to this one twice, first thinking of those around you and again, focusing on yourself. This is one to be shared! Let's change the conversation.  Outline:Welcome back & intro today's topicMeet Jay Shifman, today's featured guestJay's story - from ADHD diagnosis to Bipolar Disorder diagnosis, 2 suicide attempts, treatment center, checked himself out, eventually studied psychology, working in politics then became a public speaker and created Choose Your StruggleChoose your struggle's 2 main goals: ending stigma around substance misuse & mental health and providing honest education around drug use, addiction & mental health. Second opinions - so common in some areas of health, rarely with mental healthThe BS story we've been told about drug useThe problem with the concept "once an addict, always an addict"Why the anonymous component of treatment & recovery is so detrimentalWhat's next? How do we rethink treatment?What to do if you or someone you know is strugglingThe 2 greatest indicators of an impending overdoseChoosing a treatment centerAddict vs addictive personalityWorking outJay's mom's Diet Cherry Dr. PepperThe addict could be anyone, even you vs. it's science & brain chemistryWe've normalized some addictions & stigmatized othersContributing factorsFinal thought from JayFinal thought from JennLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJay's Website, IG, FB & PodcastJenn's AloeQuotes:"Substance use, misuse and addiction are a spectrum, a very wide spectrum." - Jay Shifman"Probably 4-6% of people who use substances struggle with addiction...we would think, from what we hear, it's 100%; not true, it's 4-6%." - Jay Shifman"The three most harmful substances, based on the number of people who die each year because of them, are all legal. They are alcohol, nicotine and sugar."  - Jay Shifman"My relationship to sugar is not that dissimilar to what my relationship was when I was struggling with drug addiction." - Jay Shifman"We look down on those who struggle instead of seeing them like someone who has cancer, an issue that needs to be treated by a doctor, we see them as a moral failure, someone who needs to be fixed." - Jay Shifman"Community is the most important thing you can have in recovery." - Jay Shifman"If you have one parent who struggles with any kind of overt addiction, you are 5  times more likely to struggle yourself. If you have two parents, you are 9 times more likely." - Jay Shifman"Not all use is misuse." - Jay Shifman

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Watermelon is one of the foods of the season! From what it gives us, or doesn't give us(!), nutritionally to how to pick them and ways to use every last bit of the fruit, this nutrition nugget may surprise you! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

When the pandemic began and we realized quarantine would last longer than a couple weeks, we called it "the new normal." Now as we start to return to pre-pandemic activities and life, we have a new, new normal. This week Jenn walks us through both the high level and the nitty gritty for this next phase of our lives and wellness. This truly is a life change and thinking about it as such will be the difference maker. Listen now so you're ready as each moment arises.  Outline:Welcome back & catch up with BrandyIntro today's topic - how we emerge from quarantine and maintain or reclaim our health & wellness#1 is a little self-compassionThe awkward moments...with others & with ourselvesDealing with potential pandemic weight gainHow we measure progress & the barometers we're using for successBMI vs energy, sleep, stress, self-confidenceWhat do we want to keep from what we've learned this last year?BoundariesThink of it as a life change & Jenn's Bullseye of ChangeRethink some of your new habits, like that giant water jugReturning to the officeMeals at home, new lunch spots, packing lunchMorning & evening routinesEating outSwapping what you eat at different times of the dayGrocery storeSocial settingsMenu tipsDrinking alcoholNew goalsExercise & activityDeconditioningScheduleThinking through all the pieces required to make it happenWrapping it up, Jenn puts a bow on itLinks: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:"Instead of going back to what it was before...can we be better? Can we go back to something that's better than we were before?" - Jenn Trepeck"By thinking about it now, it makes it a whole lot easier to do the thing." - Jenn Trepeck"Am I eating out as an at-home meal replacement or because it's an occasion?" - Jenn Trepeck"Let's focus on the dining experience, not just the food." - Jenn Trepeck  "Decide how you want to feel at the end of the meal and how you want to feel tomorrow." - Jenn Trepeck"Approach each situation from where we are now rather than where we think we were before the pandemic began." - Jenn Trepeck"Small steps in the same direction lead to huge distance over time." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Whether you're a baker or someone who looks for the gluten-free, keto-friendly or other diet compliant foods in the grocery store, you want to listen to this! Flour substitutes may or may not be our best choices. What's their nutritive value? How do we swap All-Purpose flour for "alternative" flours in recipes. Jenn's got you! In mere minutes you'll have answers to all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

This week's episode brings us an understanding of two more bodywork modalities: reiki healing and craniosacral therapy. Ever heard of them? Whether you've experienced them yourself, have heard friends mention them or these are new words for you, you're going to love this conversation. Sheila Hay joins Jenn to give us the rundown on both practices, what happens in a session, how they work, when we want to choose each and how to find the right facilitator for you. From physical trauma to stress and anxiety, we've all experienced something that makes this particularly interesting.  Outline:Welcome back & intro this week's topic with a moment of pause  Meet Sheila Hay, reiki healer and craniosacral therapistSheila's story - from McDonald's franchisee in Alaska to neuro-energetic healer on MauiWhat's reiki? What's craniosacral therapy? What happens in a sessionHow does reiki work? Quantum physicsCraniosacral therapy and the Dural membrane of the skull & spineArnold Schwarzenegger's forehead vs Bob Hope's foreheadIs this all just woowoo?Dr. UpledgerReiki wards in hospitalsWhen to choose reiki and/or craniosacral?Craniosacral: car accident, bump head, concussion, impact, physical traumaReiki: anything emotional, especially fear, anxietyIs it the practitioner who makes the difference with reiki?The role of the facilitator's intentWhat can we expect? How long and how many sessions to see results?How to choose a practitionerFinal thoughts from SheilaLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanSheila's Website, IG & FB Quotes:"I am a facilitator...I'm directing that universal energy that comes through me to you and your body uses the energy and does the healing work itself." - Sheila Hay"There's a cellular memory that's been like a thorn; reiki comes in and snaps the thorn off, brings you peace and brings the cell back to frequency ." - Sheila Hay"People with Alzheimer's have a lower flow of spinal fluid."  - Sheila Hay"We're not taught to feel the actual flow of our bodies." - Sheila Hay"Give yourself the optimum support to be healthy." - Sheila Hay

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Admittedly, Jenn is the first one to jump all over the food industry for things they add and what qualities as food in the US, but not all food additives are bad. A few have a bad reputation more because of misunderstanding than actual science. Yet others really are worth avoiding. Listen in to learn about 6 food additives and the fact vs fiction of them. For more like this, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

It's the wild wild world of wellness. From identifying our symptoms then matching those symptoms with an approach to healing and finding a practitioner we trust, navigating wellness is complicated and confusing! In this week's episode Jenn talks about how we got here and, of course, what to do. Tackling the many pieces to this challenge and offering tools and solutions, this one is certainly helpful! Don't waste any more time, money or valuable energy, listen now and get to a place of THRIVING in all areas of life.  Outline:Welcome back to you and ChristineIntro today's topic; the wellness world is confusingSetting the stage: why this is so complicated & how we got hereThe bullwhip effect from Operations Management applied to healthAnti-fragile, another optionZoom out, a bigger view of our symptomsRedefining pain, learning to talk about it'McGill Pain Scale: https://www.mdapp.co/mcgill-pain-questionnaire-calculator-467/Communicating with a practitionerCommunicating with yourself & messages you're sending your own brain - name your painThe problem with looking at symptoms in isolationThe objective/goal: energy, thriving & enthusiasm for activities you enjoyConnecting the dots of symptomsSharing more with your practitionerWrite it down throughout the weekChoosing a combination of approaches to address your painEx: reflux & joint painApproaches we often overlook & how to sort out what we needThe importance of your practitioners working as a teamLife coachHealth coachRelaxation coachPhysical therapist/personal trainerChoosing a practitionerThe importance of safety Front vs back of brain, the coaching modelA multidisciplinary approach & figuring out the best modalities for YOUFinal thoughts: the confusion is not your faultLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanMcGill Pain ScaleBook Your Free Discovery Call/Assessment with AnodunosQuotes:"How can we do this a little better when it comes to our health and healthcare." - Christine Sotmary"True healthcare is the little things we do every day that contribute to our health and overall wellbeing." - Jenn Trepeck"It's like the bullwhip effect from Operations Management but for health.'" - Jenn Trepeck"Post-traumatic growth is getting better as a result of a challenge." - Christine Sotmary"Pain you can't ignore is the body screaming for your attention." - Jenn Trepeck"The goal is to get to the thrive state." - Jenn Trepeck"Our ability to benefit from the work/the practitioner has more to do with our feelings of safety with this person." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. After discussing butter a couple weeks ago, some of you asked about ghee. Or maybe you've never heard of it? Either way, listen in to learn if it's the perfect replacement for butter and oil or just another fad food. For more like this, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Most of us, at one time in our lives or another...or maybe many times, have gone on a diet. Whether we followed a formal "plan" or just tried to make ourselves eat healthier, it was likely coupled with a few conversations of "why did you do that?" and "you can't do this until you do that." What would happen if you let it all go? If you removed these thoughts and even the diet itself? This week Jenn sits down with Camille Martin, RD to discuss letting go of the diet mindset. Camille's story is powerful and one many of us can relate to. Then Jenn and Camille break it down so we can all start to let go...in the best way! Listen now, you'll love this conversation.  Outline:Welcome back & meet Camille Martin, RDCamille's storyFirst diet at age 12An eating disorder in collegeFinally deciding to quit dietingDefining the "diet mindset" & Why letting go of it is critical for our long-term wellbeingWhat created our diet mindsetMedia, models, celebrities, social mediaHOW to let go of the diet mindsetSetting different goals & break them down into small stepsBrittany Runs a Marathon movieGet out of the eat/shame cycleEmbrace, displace, replace to change habitsChanging our thoughts (and inputs)Understanding the time-delayHabits to assess that seem unrelated to our food, our weight, our healthLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanCamille's Website, IG, FB & TwitterQuotes:"I was willing to accept the possibility that I was gonna gain weight because I wasn't gonna restrict myself anymore, but that would've been preferable to the mental, emotional and physical abuse that I was putting on myself." - Camille Martin"I'm not gonna be mean to myself. I'm gonna get up every day and do whatever I feel like doing." - Camille Martin"Diet is one big 'should.'" - Camille Martin"All dieting is resistance...and all you're looking at is what you hate most about yourself." - Camille Martin"You are not your weight." - Jenn Trepeck"The hang-up in diet mentality is wasting our potential." - Camille Martin

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've definitely heard of Omega 3s. Sometimes we see Omega 6 written on a supplement bottle. What the heck are they? Do we need them? If so, how much? Are we talking about food or supplements or both? In just a few minutes Jenn answers all these questions and more! You might be surprised by what you hear! For more like this, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Jenn's Omega 3 for US Listeners, for International Listeners

We know what it's like to be focused on losing weight, training for a sport, etc. So what's it like on the other side? You've hit your goal; now what? This week's episode is all about how we know when we're "there," what adjustments we need to make, what changes and what stays the same. From the mindset and food to fitness, barometers and new goals, it's all here. Interestingly, this is a topic NO ONE discusses at length in books, "diets/programs," training guides, etc.; this is the part of the journey everyone overlooks. Not anymore! Listen in, you'll be glad you did. Outline:Welcome back & welcome EmilyIntro today's topicNo one talks about this: maintenanceThe identityWhy the scale can creep up when you only have a couple pounds left to removeWhat  motivates us & shifting from being motivated by the negative to the positiveFalse finish lineHow do we know when we're "there"Your default - balance, flexibility, adapting to new situationsThe food of maintenanceShifting supplementationThe exercise/activity of maintenanceKeep what works for youIt's a commitmentThe check-ins & barometersAccountabilityDaily self check-in: energy, stress, sleep, self-esteemThe mindset & new goalsLiving in pursuit of somethingPaying it forwardAll in, what IS the other side?Body acceptance, consistency, learning to live in the grey areaLinks: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  Jenn's Omega 3 for US Listeners, for International Listeners Quotes:"The objective is to get "there" in a way we can maintain." - Jenn Trepeck"Your history does not dictate your future." - Jenn Trepeck"Being unconsciously competent as our default allows us to adapt to new situations." - Jenn Trepeck"We're not going the rest of our lives without french fries or cookie dough." - Jenn Trepeck"Workout and move your body because you love your body rather than to punish it." - Jenn Trepeck"What can you dedicate yourself to when thre isn't a constant, running food conversation taking up your brain power?" - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Is it the best dairy & lactose-free protein? Should we be having it every day? The popularity of collagen in an ingestible form has grown dramatically. Is there substance behind the hype? And if we want to try it, how do we choose a quality collagen supplement? In just a few minutes Jenn answers all these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Is it the basics or the key to our peak performance? Functional strength training and functional fitness are often overlooked but could be the KEY to your physical wellness. This week Jenn sits down with Amy Marshall and Chad Levy, an absolute POWER COUPLE in fitness. Covering their stories, rooted in dance and finding their way to the top of the fitness industry, along with clarifying what functional training is, why it's so important and even uncovering the magic of "mind to muscle," this episode is not to be missed!  Outline:Intro today's topic & meet today's guests, Chad Levy & Amy Marshall Amy's story: from dance to fitnessChad's story: from injury to fitnessPrioritize stabilizationDo what you likeMaster functional training & you can do anything!What is functional training?Form & activating the muscleForm before power - develop the underlying muscle strengthThe consequence of not starting with functional training is injury & inability to moveFunctional strength training exercisesProgressing & the case for light weights vs the case for heavy weights  Fear of bulking up from heavy weightsFear of working the legs/big legs & why we must train the lower bodyHypertrophy, open chain & close chain movements, stress on your jointsFlexibility & strength - how much is too much? What role does stretching need to play in our routine?Proper pre-workout stretch/warm-upProper post-workout stretchingThe mindset part of fitness"I hate working out"Mind to muscleFinal thoughts from Chad & AmyLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanConnect with Chad on IG or his other IG and his websiteConnect with Amy on IG, on FB or on her website Quotes:"It's not just about how our bodies look and feel right now; it's about how are we going to age and progress through this." - Amy Marshall"Functional training is pre-hab, so you don't get injured." - Chad Levy"Happy people have happy glutes. Nobody squeezes their butt and can be angry at the same time." Chad Levy"If you're not fatiguing, pick up heavier weights." - Amy Marshall"Stretching is TLC." - Chad Levy"It takes 8-12 weeks to see adaptations in the body." - Amy Marshall"It is important to find the workout that works for you." - Amy Marshall

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. SO much hype. Bone broth started out a few years ago only in rare health food stores. Now it's everywhere and made by some of the big food companies. What's the hype about? Is it really as good for us as "they" say? And if we want to try it, how do we choose which one? In just a few minutes Jenn answers all these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Sweet or salty? No, not your personality...your cravings! In this episode Jenn walks us through the causes of cravings, which go FAR beyond mood. Did you know your genetics can play a role?! Then, of course, Jenn gives us plenty of ways to work WITH our bodies to manage the cravings and situations that make it difficult to choose a cucumber over a Twix. If you've been relying on willpower, this one's for you!!!Outline:Meet Kate & intro to today's topicWho gets cravings? Are cravings good or bad?Hunger vs Cravings Causes of cravingsGeneticsEating processed foods, our brain, exorphins & opioid receptorsHormones (dopamine & seratonin)SleepStressEmotionsWhat can we do to help ourselves around cravings?Avoid processed foodsThe process of changing habitsStay hydratedFocus on SleepIncorporate exerciseEat for nutrition (first)At first, swap for a healthier version of the cravingPost-it list of things you enjoy doingQuestions to ask yourself & the 3-bite ruleAdd breathing exercises, meditation or journaling to help manage stressGet support & interrupting patterns to interrupt the biochemical feedback loopPro tip for implementing these insights - don't use the diet mentalityLinks: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  Quotes:"90% of people get cravings." - Jenn Trepeck"Hunger is generally coming from internal signals (the gut); cravings tend to be external signals (the brain) or habit." - Jenn Trepeck"It's chemical that you can't have just one. Highly processed foods can be incredibly addictive." - Jenn Trepeck"Understanding the 'why' helps put us in a place where we're better equipped to do something about it." - Jenn Trepeck"Take the easy way out." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Buttered toast or a buttered bagel are on the top of our list of delicious food. Yours too? We thought so. And it seems like Keto is recommending we return to cooking with butter. Then we go to the store and the butter shelves are packed with butter "alternatives." So what are we supposed to eat? Is butter good or bad? In just a few minutes Jenn answers these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

"There are many ways of looking at health that are different than what we know as the standard 'healthcare' mentality in the West." We can all broaden our understanding of health. This week, Jenn sits down with Victor Briere, co-founder of the International Institute of Ayurveda, to learn more about Ayurveda. Ever heard of it? You'll be amazed at the connection between all of your choices! As Jenn says it in the episode, "the food we eat is all an effort to regulate our nervous system, up or down." Wait...what? Exactly. Listen in! Outline:Welcome back & meet Victor BriereVictor's storyWhat is Ayurveda? What is it not?The biggest misconceptions around Ayurveda?What's preventative healtchare?The 5 basic elements of AyurvedaPulse reading, an Ayurvedic diagnostic artEverything we do is a function of deep patternsEx: healthful choices are easy early in the day and by the end of the day they feel nearly impossibleThe Vagus NerveThe dissonance between "we know" and "we do"The difference between knowing, doing and addictionEx: coffee, sleep, work, relationships & the pathology of imbalanceLove & fear drive our habitsUnderstanding our nervous system - autonomic, sympathetic, parasympathetic - & how to activate the parasympathetic to rest & digest, step by stepBreathe, self-talk, eye contact, engage with someone you know & trust, stretch, walk, sunlight, cold water on your faceThe grand illusion of the sympathetic nervous systemThe people in your lifeThe truth-teller, critical loverThe co-regulator, polyvagal theoryFinal insights from VictorLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanConnect with Victor through his websiteQuotes:"Ayurvedic medicine is a holistic health system, the priority is your whole being...and taking responsibility for the creation of our own health." - Victor Briere"The vast majority of our health profile is ours to create or destroy." - Victor Briere"Prevention is better than cure." - Victor Briere"Preventative healthcare is what we do every day, not showing up to a doctor once each year." - Jenn Trepeck"The body is part of the human experience; it knows what we've trained it to know and what it has experienced." - Victor Briere

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week is more activity-focused. We've heard "sitting is the new smoking." And many of us try to find big chunks of time in our schedules to "work out." As Jenn says, just as sitting all day isn't human, neither is sitting all day and then moving like crazy for one hour. It's about getting smaller spurts of movement more often, but what is 30-30-30? Listen-in to find out the details in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

We rarely talk about it. When we do, we use euphemisms, we cringe, we giggle. The catch? We all  have unanswered questions about poop (Ack! We said it). Ever wonder if your "regularity" is normal? Think maybe you go too much? Are you like many of us who hold it 'til we get home and is this a problem? Answers to these questions are just the beginning of what you'll learn in this episode! Plus, Jenn tackles what our bowel movements say about our overall health and the increasing prevalence of colorectal cancer in those under age 50. You do NOT want to miss this episode.  Outline:Welcome back & intro to today's topicHow many times per day/week is "normal"?What qualifies as constipation?Why do we poop?The color of your poopHow do we get things moving, if we're not going regularly?Fear of going in public and holding it in; is this a problem?The laxative dietColonics, coffee enemasWhat about fiber supplements?Why does travel throw off our systems?Factors that impact regularityAlcohol and our bowel movementsMedications and their impact on our gut health and eliminationGas/burps: what do they mean? What's excessive?Why does poop smell?What to do if you can't stop going?When do we need to talk to our doctors and why are we so afraid to talk about these things?What our bowel movements say about our overall health?Links:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan  Quotes:"Proper bowel function is an elimination for each feeding...like a baby." - Jenn Trepeck"It's a Goldilocks thing...just right." - Jenn Trepeck"We can't supplement our way out of poor nutrition, even with fiber powders." - Jenn Trepeck"When you eat/drink, what you eat/drink, sleep, stress, exercise, gut bacteria, your environment, all impact regularity." - Jenn Trepeck"If you're taking meds, especially antibiotics, you need to be taking a probiotic at the same time and for a while after." - Jenn Trepeck"Is it chronic? Is it painful? Does it interfere with your daily life?"  - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. The air fryer might be THE appliance of 2020. With its claim to fame, that you can get the taste and texture of fried foods without the fat and health drawbacks, it's no wonder the air fryer is in 37% of US homes, according to The NPD Group. But is it all it's cracked up to be or is it leaving us...fried? (Sorry, we couldn't help ourselves). In mere minutes Jenn gives you the highs and lows of air frying your food. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Eat your veggies! How many times have we heard that?! But seriously, easier said than done. But what if there's a food that would give you all the micronutrients of greens and more protein than a steak?  No, we're not kidding. This week Jenn sits down with Catharine Arnston, founder of ENERGYbits, to talk all things Algae. Turns out, it's kinda magical. Not only does it support proper nutrition, our immune systems, recovery and detoxification, it could be THE BEST way to solve the two biggest health challenges facing our world: nutrient deficiency and excess toxins. Listen in & use code "SWASOF" 20% off at Energybits.com Outline:Welcome back & meet Catharine ArnstonHow Catharine came to be THE algae advocateWhy AlgaeUnderstanding an alkaline dietWhat is algae? What is it not?Macro vs micro algaeSpirulina & chlorellaHealth benefits of algaeskin & hair health, immune support, recovery from sports & alcoholIdentifying a quality algae productSource, manufacturing process, packaging, testing for purity & safetyDosage & bioavailability of chewing, swallowing or blending your ENERGYbitsHow algae could solve the two biggest health issues in the world: nutrient deficiencies & excess toxinsOther uses of algae: shoes, water bottles, packaging, cow feed, cosmeticsFinal insight from CatharineLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanConnect with ENERGYbits on their website (use code; SWASOF for 20% off), IG, FB & TwitterQuotes:"Algae is the most nutrient dense food in the world, according to NASA." - Catharine Arnston"It's the most sustainable, eco-friendly crop in the world, with a billion dollar market, and it's the most studied food in the world!" - Catharine Arnston"Algae improves energy, skin and hair health, offers immune support and improves vitality and longevity." - Catharine Arnston"In 1974 the United Nations called algae the answer to world hunger." - Catharine Arnston"Bacteria and pathogens thrive in an acidic environment." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. How many times have you heard the phrase "calories in, calories out"? Countless? Yeah, us too. But what if this is wrong?! At some point you can't eat any less or move any more. And when we've tried this approach it works for a few weeks and then it stops working. UGH! Thank goodness for Jenn! In mere minutes Jenn clears up this myth and gives us a new mantra to live by. WOOHOO! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

How often do you open the fridge or the pantry and say to yourself, "There's nothing to eat"? It's time to set-up...for success!  This week's episode is all about the kitchen. Covering everything from cleaning out and the must-have gadgets and knives, to grocery shopping and re-stocking. What are the staples you want to always have on-hand? Oils? Spices? Herbs? Do you choose Choice, Prime or Select grade beef? When is it critical to choose organic? How do you pick the perfect peach? Answers to all these questions and more are here for you. So grab a pen and paper to make your grocery list while you listen! Outline:Welcome Stephanie back to the podcast & intro to today's topicSetting up the kitchen, why it's importantCleaning outGetting organizedTools to keep in your kitchen - the essentialsOilsSpices & seasoningsHerbsWater filters & fruit/veg washPreparing for a trip to the grocery storePicking fruits & veggiesWhen to prioritize organicStoring fruits, veggies, herbs & spicesSelecting proteins in the store - beef, poultry, fishFarm raised  vs wild caught fishGrades of beefSell by & use by datesNon-animal proteinSpice packs (ready-made) & condimentsPro-tips for cooking veggies, fish, etc.Frozen fruit & vegGrainsFor the sweet toothLinks: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  Jenn's favorite fish from Rastelli's (using this link earns you 9% Cashback & Free Shipping!)Quotes:"Clean out! Remove the foods without an expiration date, the food with freezer burn, the foods you can't remember buying." - Jenn Trepeck"The longer a food's shelf life, the shorter your shelf life." - Jenn Trepeck"Fridge first! Get in the habit of looking in the fridge first, then the pantry, when hungry." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Remember Popeye? He ate his spinach to be big and strong. Is that really what spinach gives us? We hear we should eat it, but why?! And maybe you've heard that you shouldn't eat it and it can be toxic or that cooking spinach changes its molecular structure and therefore the health benefits are different when it's cooked. In just a few minutes Jenn teaches us everything we need to know about spinach. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contactBecome A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

No one wants to look old, even when we're cool with getting older and, most importantly, wiser. When it comes to our skin, we often look for topical treatments, lotions and potions. But what if there's more to it than that? What if the smallest daily steps (beyond washing your face) could make the biggest difference for your skin? This week Natasa Billeci, RN and Beauty Biohacker, joins Jenn's to discuss our largest organ, our skin! Covering nutrition choices to support our skin health and anti-aging to what ingredients to look for in skincare products, what treatments we need at various ages plus why and how to use derma rollers. This episode is beauty from the inside out. You're welcome :)Outline:Intro today's topic & meet Natasa BilleciNatasa's story (thyroid disorder and pigmentation)Skin conditions we tent to treat topically but are really caused by internal healthAcne, rosacea, agingSkin on our faces vs skin on our bodiesWhere to start for maximum impactAcne: water, essential fatty acids, topical Vitamin AAging: skin immunity focus - beta-glucan, colostrum, stem cell-based skincare product, skin immunity product, essential fatty acids, hydration, stimulate mitochondriaCollagen & anti-inflammatory nutrition for skin healthmushroom extract, green tea, balancing the gut (pre & pro biotics)Connection between mitochondrial health and skin healthSkincare ingredients: buzzwords vs true scienceBio-individualityNiacinamide, Vitamin AExfoliating agentsHyaluronic acidSkincare focus at different decades20s: prevention - spf & collagen after age 25, maybe micro dose Botox & add microcurrent treatments30s: anti-aging - add stem cell products, ceramides, antioxidants, hydration & treatments to boost muscle tone & integrity, enzyme treatment, microcurrent therapy40s, 50s +: adaptogens, heavier nutritional focus, topical hydrationLED light therapyRed for anti-aging, blue for acne, antimicrobial & mitochondrial stimulationDerma rollersHow to balance the internal and the topical for skin health and aging wellStress management and its impact on our skin and agingLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanNatasa's Website , Instagram  & FacebookQuotes:"Hydration is key for our skin and anti-aging; for every 1 cup of coffee we need an extra cup of water. For every glass of alcohol drink 2 extra glasses of water." - Natasa Billeci"Oil and hydration are not the same thing." - Jenn Trepeck"Spf is teh biggest, most important factor for maintaining skin health on our entire body." - Natasa Billeci"If we want ageless skin and to age healthfully over time, we need to address the structure and function of the cells which is targeting the mitochondria." - Natasa Billeci"Sun  is the top aging element." - Natasa Billeci"We want to put aging in slow motion." - Natasa Billeci

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. You've heard Jenn say before that 7grams of protein is equal to 1ounce of protein. This created a bit of commotion and a few questions because when you think about weight, 1ounce and 7grams are not the same. Jenn's taking to another nutrition nugget to clear up the confusion! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

We've all asked ourselves what we're in the mood to eat. And most of us have experienced feeling like we're not in the best mood and looking for food to help us turn it around. Did it work? For many of us, it worked for a few minutes and then not really after that. This week Jenn walks us through the biological connection between our mood and our food. Giving us the approachable science plus the tangible steps we can take to be our own best pick-me-up. Thank goodness for this episode; because it's more than just feeling hangry!Outline:Welcome back, meet Summer & intro to today's topicUnderstanding the science & biology of our foods' connection to our moodNeurotransmitters, neurotransmitter disruptors/disregulatorsBlood flow to the brain & antioxidantsAlcohol, sleep, stressHelpful supplementation: CoQ10, omega 3s, amino acids, antioxidants, mineralsBDNF (Brain Derived Neurotrophic Factor)Recent study on connection between lifestyle choices & mental healthSynergy of nutrients: alpha lipoic acid, plant-derived antioxidants, CoQ10, B-vitamins, acetyl L-carnitine, amino acids, omega 3s (Essential Fatty Acids / EFAs)Stress inducing foodsStress mitigating foods  Vagus nerve & toning the vagus nerveThe difference between knowing the things & actually doing themFood is connected to emotions (mood)Physical hunger, mental/emotional hunger, excusesTools to help us understand the difference: tracking, hunger ratings, mood ratings, energy ratings, self-esteem ratingsThe role of a health coachWrap UpTip from Summer: declutter your pantryLinks: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  Quotes:"Antioxidants, vitamins and fatty acids—the synergy of nutrients is what supports strength and function of our brain chemistry over time." - Jenn Trepeck"B-Vitamins are of massive importance when it comes to neurotransmitters, cognitive function and mood...stress depletes B-Vitamins." - Jenn Trepeck"Essential Fatty Acids—your body can't make them, you have to take them." - Jenn Trepeck"The Vagus Nerve is the biological connection between our gut and our brain. It's like a 5-lane highway with 4 lanes going gut to brain, 1 lane going brain to gut." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever eaten an Rx Bar? Maybe you've seen them in the store with their eye-catching packaging which tells you "exactly" what's in them. Maybe you've chosen them because you can pronounce all of the ingredients? But are they really the great choice we're told they are? In just a few minutes, Jenn reveals if Rx Bars are all they're cracked up to be and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. PS Shout out to Darcy R for suggesting this Nutrition Nugget topic. Have an idea for a nutrition nugget? Submit it here: https://saladwithasideoffriespodcast.com/#contact Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

It's that feeling you've had for basically the last year. Sometimes it feels like anxiety, sometimes stress, overwhelm, sadness. It's all those feelings and it boils down to one thing: grief. Our desire to find new routines, our clinging to the old ones and it's likely to continue as we move into this next phase of, yet another, new normal. Grief coach, Nesreen Ahmed, joins Jenn to help us understand what we're feeling, how to process it and how to move forward. Interestingly, this also applies to other times in life when we're progressing an old identity no longer fits. This episode is a truly fascinating conversation! Outline:Intro today's topic & featured guest, Nesreen AhmedHow Nesreen found her way into this niche of coachingRedefining grief beyond the loss of a loved oneEven "positive" life events can include feelings of griefDifferent levels and degrees of griefHow does this apply to the Pandemic (2020-2021)?How do we grieve and cope right now?Eat well, exercise daily, sleepMeditation, positive intelligenceHow do we balance moving forward and "doing the work?" How do we know if we've "processed it enough?"The other side is a shift in the feelings - still sadness but less guilt, pain, angerComing out stronger on the other side & building the resiliency muscleGratitude & small winsProcessing with reading and writing vs talkingPQ reps - the positive intelligence muscleQhich voices we listen to in our heads & what truly motives us to keep goingMotivation vs commitmentAs we make progress, the grieving process of our past identityHaving someone who can reflect back to you all the progress you've madeBiggest mistakes people make when experiencing grief, mourning a loss or trying to figure out a new normalFinal thought from NesreenLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanNesreen's Website & Instagram Quotes:"Grief is not a bad thing. So many of us think of it as something to avoid or run from even thought we're all going to experience it and we have experienced it already, multiple times, in multiple forms." - Nesreen Ahmed"Self care never ends, you can never overdose. But we do get to a point where we can move on and get through things easier." - Nesreen Ahmed"The idea is building resiliency; that you're learning to integrates what's happened into your life." - Nesreen Ahmed""It's OK to not be OK." - Nesreen Ahmed"This past year of the pandemic may have felt like a layer cake of shit." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Wait...what does guilt have to do with our nutrition? Ever eat something and then ask yourself why you did that? Ever have emotions around your food? For many on the weight loss rollercoaster or just the roller coaster of eating food in 2021, sometimes it's not about the food. In just a few minutes, Jenn helps us understand guilt (and shame) when it comes to nutrition and what to do about it. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?