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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NYE. Wait. New Year's Eve? That sounds fitting...but what does that have to do with our health? Maybe this is about drinking? Resolutions? If you're a long-time listener it's unlikely Jenn means New Year's Eve. In just a few minutes, Jenn helps us put a bookend on 2021 and offers a new way to head into the new year! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

The last week of 2021 and the last full-length episode of 2021. Jenn sits down with Heather McConochie to talk about what she learned through her experiences as an ER nurse and her own weight management journey which inform her work with her clients and the insights she's offering the Salad with a Side of Fries Community. It's so tempting to make grand commitments for the new year but what if that's actually not what we need, at all? What do we want to focus on instead? Solid principles! Let go of those resolutions and meal plans that may sound tempting at this moment and listen in!    Outline:Welcome backMeet Heather McConochieHeather's story - from film industry dreams to nursing then nutritionKey learnings from what Heather saw most in the ERThe biggest mistakes many people are makingQuantity"What my friends eat, I can eat"You can eat whatever you want, as long as it's "healthy" or "clean"Working out & its impact on nutritional needsAppetite & hunger signalsHeather's experience with Intuitive EatingAnti meal planThe opposite - knowledge, systems, frameworks underpinning nutritionInstead of meal plans, core principlesYour unique macronutrient formulaMore proteinYour unique insulin sensitivityTips for drinking alcoholFind your frequency - your ratio of quality foods to play foodsUnderstanding macros & the role of fatTaking activity into accountFocus on how you're feeling, are you getting the results you want?Know your step countMeasuring winning/losing, success/failureThe Olympian modelStress & hormonesTests to request, the DUTCH testYour alternative to a New Year's ResolutionFinal thoughtsIt's about personal responsibility and our environmentsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanHeather McConochie on IG, FB, Website & The Positive Thread PodcastHeather's Recipe FixQuotes:"I think so many people are taking their health for granted."  – Heather McConochie"It's great to get fit and lose weight but I want to stand up off a toilet, by myself, when I'm 85."  – Heather McConochie"What you do today has a future consequence for you."  – Heather McConochie"You can plateau from undereating."– Heather McConochie"You can be hungry but actually not need more food, biologically; and you can also be not hungry and in a deficit."  – Heather McConochie"Done-for-you-meal-plans are the opposite of owning your nutrition."  – Heather McConochie"If your plan is holing you back from living your life, it's not the plan for life."  – Jenn Trepeck"What's your ratio of quality foods to play foods?"– Heather McConochie

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about peppermint. It's not just for Christmas! Is it really true that peppermint can help with everything from migraines and energy to weight loss and sleep? Does peppermint tea count? And why is that mint is such a popular flavor for toothpaste, mouthwash, gum...and candy canes? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Another year in the books! 2021 brought us 52 more episodes of Salad with a Side of Fries and 52 more nutrition nuggets teaching us lessons for health and for life! As we did last year, we're sharing our Top 10 favorite episodes of this calendar year. Which was your favorite? Do you think yours made it into the top 10? If you missed any, here's your curated list for when you have a little extra listening time over the next couple weeks. Definitely check this out and let's review the best of 2021!Outline:Welcome back & meet CyndiCyndi's story of finding the podcast, implementing the lessons then walking down the aisle at her daughters wedding this monthEp 77, Jan 20: Fad vs. FactEp 79, Feb 3: It Takes HeartEp 92, May 5: Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall)Bonus Episode, April 16: Nutrition Nugget: 30-30-30Ep 119,  Nov 10: Morning Routine ChecklistEp 107, Aug 18: Going Against the TextbookEp 108, Aug 25: Balancing Intuitive Eating & Emotional Eating (feat. Claudia Wilson)Ep 91, April 28: Cr-Cr-Cr-Cr-CravingsEp 117, Oct 27: Hack the HolidaysEp 104, July 28: Back to BasicsQuotes:"Vegan, keto, all these diets tell me what you're not eating. Your outcomes and health are a function of what you are eating." - Jenn Trepeck, Ep 77"Happy people have happy glutes. Nobody squeezes their butt and can be angry at the same time." Chad Levy, Ep 92"I'm so careful about the words I use for how we talk about this stuff compared to the words used by the diet industry. And the words we say to ourselves, we would never say to someone else." - Jenn Trepeck, Ep 107"I really think intuitive eating has become the latest fad diet." - Jenn Trepeck, Ep 108"Take the easy way out." - Jenn Trepeck, Ep 91"Quality in, quality out, get up and move more!"– Jenn Trepeck, Ep 104Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about BDNF. Ever heard of it? Kinda reminds us of drugs but it's not. It's Brain Derived Neurotrophic Factor which turns out has a direct connection to our mental health. Really! Those with mental health challenges have lower levels of BDNF. So what lowers it? What can we do to increase it? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Jenn's Recommendations for BDNF Support: https://bit.ly/bdnfsupportBecome A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

zWe often rely on motivation and willpower but those don't always last. Habits and routines are a better way to get from where we are now to where we want to be. And when we put these systems into place, we often overlook one system that is actually mission critical! This week Jenn interviews Imtiaz Kabir, host of The Special Strength Fitness Podcast to discuss his insights and keys for implementing that system. Listen now to find out what it is and how to do it!     Outline:Welcome back & into today's topicMeet Imtiaz KabirImtiaz's storyKey learning from his military experienceUnderstanding the why behind your goals and the why behind the planHow we combine all the info we know & hear to make it "work"Building habitsDiscipline vs motivationSystemsSystems for failureMake them physicalHave a coachMaster a couple things firstAdjusting our response to failure1% ruleFocus on winsA coach/accountability partner/cheerleaderThe images of "perfection" aren't what we realizeOur tendency to compare ourselves to othersKey takeawaysSocial media usageMake systems physicalAccountability1% betterLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanImtiaz Kabir on IG, FB, & The Special Strength Fitness PodcastJenn's Recommendations for BDNF SupportQuotes:"It's called the white belt mentality...the moment you think you know it all is the moment you've been left behind..." – Imtiaz Kabir"Unless you understand how the human mind works, you can give them all the plans for training, for dieting, and they just won't stick."  – Imtiaz Kabir"There's no such thing as a limit; it's only what you tell yourself."  – Imtiaz Kabir"Motivation is a matchstick...discipline is a bonfire."  – Imtiaz Kabir"What you do consistently is what you get good at."– Imtiaz Kabir"Failure is not a bad word."  – Imtiaz Kabir"We're often comparing their results to our process."– Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about fast food. For most of us, the words fast food make us think of McDonald's, Wendy's, Burger King and even Chipotle. But what if that's not the only fast food out there? Jenn offers us a new definition of fast food and a few ideas for what we can all do about it. This is a MUST LISTEN and it's only a few minutes long! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

This is it! Well, now through January. The diet industry is READY! With over 50% of people expected to make wellness/health related resolutions (fitness and weight loss topping the list), you're about to see ads and promotions for every lotion, potion and quick fix fad. The truth is, none of these are the magic bullet we want them to be. Yet it's SO easy to be tempted! In this week's episode Jenn is arming you with everything you need to stand strong against the machine of the diet industry. From the truth about common diets on the market to understanding why everything marketed to us isn't the answer and what we want to do instead, this episode is not to be missed! In fact, you may want to listen to it each time those ads come your way or your social media feed is filled with before & after photos. Outline:Welcome back & meet BethIntro to today's topicBeth's story of lifelong dieting & then working with JennNew Year's Resolutions marketingThe diet industry's OlympicsYes, Jenn has a business technically in the industry...what's the difference?Understanding "industry"KetoDefining what it means for something to "work"Beth's story of the lady in line at Trader Joe'sIntermittent Fasting (IF)The kind of fasting Jenn's a big fan ofWeight Loss PillsSupplements & the FDA, DSHEABefore & after weight loss photosNoomFood industry Claims: natural, vegan, non-GMO, organicNPR's interview with a Lean Cuisine execOatmeal for breakfastPlant-basedWhat allowed to be in food in the USUS vs UK Heinz Tomato KetchupDry JanuaryThe "health food" section of the grocery storeThe state of the diet industry & the state of our healthWhat's happening when we look for the magic bulletHaving a planThinking vs doingChoosing a couple pieces of your routine to maintain during the holidaysSeasonalityRemembering why this is important to youThe actual easy buttonSumming it up & final thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"This is the diet industry's Olympics. They're playing capture the flag and YOU are the flag." – Jenn Trepeck"What we do is predicated on giving a damn...and that's the difference." – Jenn Trepeck"If we can't do whatever we're doing forever, I don't want to make that the plan for how to get there." – Jenn Trepeck"Let's not throw our common sense out the window." – Jenn Trepeck"If the claims sound too good...it's a red flag to me."– Jenn Trepeck"The industry is shifting from "diet" to "wellness,"...it's just more nonsense we have to decipher." – Jenn Trepeck"Anytime we go from extreme to extreme, we're setting ourselves up and it's totally unnecessary."– Jenn Trepeck"Zero health conditions occur only in overweight bodies."– Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cilantro. Are you one of those people who can smell it from a mile away and if it ends up in your food, it ruins the dish? Turns out, that's genetic! If you wanted to, you could overcome it. Why might you want to learn to like cilantro? If you eat it, is it a good idea to have it more often? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

What do genetics have to do with long-term relationships? What does our immune system have to do with our judgements and biases? Meet Dr. Stacey Makhanova, a researcher from the University of Arkansas. As a social and evolutionary psychologist, Dr. Stacey looks at our behaviors and the potential reasons why. Jenn and Dr. Stacey discuss how our biology and psychology are absolutely intertwined and what this means for our romantic relationships, our friendships and our relationships with ourselves!    Outline:Welcome backMeet Dr. Anastasia (Stacey) MakhanovaIntro today's topicWhat is social psychology? What is evolutionary psychology?Dr. Stacey's story Genetics & marital satisfactionCD38 gene, people with specific variations are more inclined toward benevolent thoughts toward their partnersConnection to oxytocin Can we build gratitude, trust & forgiveness?When we're in conflict or in times of change & stressTestosterone & blaming vs being a teamMen vs women in studiesHow we translate the studies on romantic relationships to friendshipsLooking at college peer groupsThe same learning in a work contextNegative feedback & perceptionOur relationships with ourselves - judgement & beating ourselves upUnderstanding bias & the "other"Our immune systems can impact our perceptions & biasesNegative views of the elderly, obese, foreigners & moreKey takeawaysFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanDr. Stacey Makhanova's websiteQuotes:"Everyday human behavior...and why might it be happening." – Dr. Stacey Makhanova"The CD38 gene is connected to gratitude, forgiveness and trust."  – Dr. Stacey Makhanova"Genes aren't deterministic"  – Dr. Stacey Makhanova"A person's own perception triggered a hormone response."  – Dr. Stacey Makhanova"Women and men engage in blaming behavior at the same frequency but women's testosterone is reacting to something different."– Dr. Stacey Makhanova"Sometimes our physiological response can undermine a relationship that's otherwise good and close."– Dr. Stacey Makhanova"Our brain is great at being on autopilot."– Dr. Stacey Makhanova "Biology and psychology are so connected that to look at one in isolation is potentially doing a disservice."– Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about leftovers. With the Thanksgiving holiday upon us and a season of gatherings around food. What's our best approach to leftovers? How can we handle the indulgent choices after the holiday? Is there something we can do to encourage people to take food home, other than becoming a food pusher? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

Eat for nutrition! Think about your macronutrients and micronutrients! We hear this all the time. But HOW does it all happen? How does your omelet turn into fuel for your cells? What actually happens to get our broccoli from the way we eat to the way our bodies can use it? This episode has your answers! Included is not just the anatomy and physiology of the gastrointestinal tract but the daily steps we can take to ensure proper function plus tools for extra support and repair. After all, perhaps it's not so much about what we eat...but what we absorb!     Outline:Welcome back & intro today's topicWelcome back, ChristineThe why behind today's topic, normalizing signs of GI upset & dysbiosisThe digestive process from a Chinese Medicine perspectiveThe purpose of digestionPart 1 of the GI System: Cephalic, upper heaterMechanical & chemical mechanismsThe sensesHow taste worksMoving food through the esophagusThe impact of stressPart 2 of the GI System: Gastric, middle heaterStomach, gall bladder, pancreasOrgans vs glandsAcid reflux, gastritis, inflammationThe size of the stomach & feeling fullWhen someone doesn't have a gall bladderPart 3 of the GI System: Intestines, lower heaterSmall intestine & large intestineAbsorptionLymph systemYour colonThe role of stress & exerciseWhat can we do daily for our GI healthExerciseMassageHydrationRelaxationNutrition: fiberChewing gumA note of caution on antibiotics/medicationsHow to add probiotics to supportRecommendations for extra GI support & repairAloeDigestive EnzymesFiber powderProbiotics & chewable probioticsFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Recommended GI Support ProductsJenn's Hack the Holiday's 8-wk ProgramQuotes:"Western medicine compares us to each other...Eastern medicine compares us to how the body was designed to function." – Jenn Trepeck"Normalizing GI upset is a disservice to us all."   – Jenn Trepeck"Ever look at food or smell food and get hungry? That's your digestion turning on!"  – Jenn Trepeck"The body produces about 8oz of digestive juices from the pancreas each day."  – Jenn Trepeck"If we have a smoothie or a juice, it does  impact the fiber content of our vegetables and fruits."– Jenn Trepeck"Generally, take probiotics during the course of antibiotic treatment and for 6 months after."– Jenn Trepeck"Chew your food."– Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about ginger. We've heard people swear by it for an upset stomach...Ginger Ale anyone? Is that real or just an old, home remedy? What else does it do? To get the benefits do we have to drink those crazy, spicy shots from the juice place? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Liquid Aminos. Ever heard of them? Maybe your mind is connecting to when we've talked about amino acids, the building blocks of protein. Liquid aminos offer those building blocks and more! Why might you want to try this soy sauce alternative? In just a few minutes, Jenn gives us (basically) all we need to know! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

Whether you're a morning person or not, this one's for you! No one talks about it much but Jenn found it for us, scientifically, what happens to make us wake up, why we're more groggy some days and a bit of the body's biology upon waking. From there, Jenn translates it all into how we can design our perfect mornings. As much as there's a checklist, Jenn advises us to think about it more like a menu. Offering us the categories we want to hit and options for each, it's all here! Jenn shares her morning routine and asks the question: What's required for your daily on-ramp?     Outline:Welcome back & welcome back, LaurenIntro today’s topicThe role of genetics in difficulty waking upScience of how we wake upSodium & potassium channelsThe Reticular Activating System (RAS)Why you're more groggy on some daysKey factors of our biology upon waking up to inform our morning routinesDehydrationSetting your circadian rhythmBrain tying up loose endsCortisol & dopamine are highMuscles frozen overnight...movementThe snooze buttonConnection to evening routinesRemember willpowerThe role of routines & structureBlue zonesLess checklist, more menuHow much time do you have?Stages of life impacts morning routinesThe on-rampChoose your pieces from the menuThe menuWake-up - time, the alarm, how to solve the snoozeLight - sunlight, blue lightMake your bedFresh airWater & vitaminsMovementFeed your mind - music, books, podcasts, meditation, journaling, gratitudeQuality nutritionHal Elrod's Miracle Morning, SAVERS acronymKey elements: stand, lights, breathe, move, waterTips to make it happenLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Hack the Holiday's 8-wk ProgramQuotes:"It has nothing to do with being a morning person." – Jenn Trepeck"More than 1 in 3 adults press the snooze button 3 times before getting up in the morning." – Jenn Trepeck"The magic is not in checking all the boxes. The magic is in choosing the pieces that start your day powerfully." – Jenn Trepeck"Think about what you can do to make mornings easier on yourself." – Jenn Trepeck"What will help  you start the day feeling most like yourself and fill your own bucket?" – Jenn Trepeck"Is it doable? Yes. Is it my version of doable? No." – Jenn Trepeck"Think about your morning routine addressing the biopsychosocial approach to health." – Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about being a varietarian. We've heard of vegetarian, vegan, keto, paleo, meat-atarian is even a thing now. What's a varietarian and why is Jenn talking about it? Listen for just a few minutes to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Everything from our food choices to the underwear we select each day can come down to our awareness of our own constitution. Really! This week, Jenn sits down with Sahara Leigh to discuss practical, everyday applications of Ayurveda. We can use these tools to help us identify when we're out of balance, find balance within ourselves and even improve our relationships. Really! Eating ice cream in the bath tub, could be an answer. It is for Sahara. Listen now to understand why!Outline:Welcome back & intro today's topicMeet Sahara LeighSahara's story - from performer in NYC hit by a car to learning wellness in San FranciscoHow Sahara found AyurvedaThe 5 Element Theory of AyurvedaAir, fire, water, earth, ether3 Doshas of AyurvedaVata, pitta, kaphaHow to identify your dominant dosha & that of othersPulseCadence of their speechBody languageTools to bring us back into balanceThe environmentHow we feel in the morningGo for oppositesHot/cold, wet/dryFood: seasonal & localWhat sugar and dairy cravings meanWhen to drink Champaign or bubbles & how to choose your cocktailCommon Sense ConsciousnessPause, perceive, playSahara eating ice cream in the bath tubOnline dosha test Final thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanSahara's Website, IG, FB, November 21, 2021 WorkshopOnline Dosha TestQuotes:"You're not crazy. You're not bipolar. You're having a bit of a reaction to gluten." – Sahara Leigh"I learned a lot of communication skills through Ayurveda."  – Sahara Leigh"A beautiful indication of being out of balance is when we show those negative aspects of ourselves."  – Sahara Leigh"I'm a food-driven animal."  – Sahara Leigh"When I think of Ayurveda, I think of awareness."  – Sahara Leigh"We can use food to bring us back into balance."  – Sahara Leigh"The earth provides everything you need at every single moment you need it."  – Sahara Leigh"Cravings are beautiful cues, not something to feel guilty about."  – Sahara Leigh"Ayurveda is common sense consciousness."  – Sahara Leigh"Look at what you naturally gravitated toward, and away from, as a kid." – Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Pumpkin Seeds. While certainly appropriate for this time of year, given Halloween and all, this little seed packs a nutritional punch! What's so great about them? Why might we want to eat them all year round? How do we fit them into our daily lives? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's Hack the Holidays 8-wk Program: https://bit.ly/hacktheholidays2021

Wow, it's Halloween and then before we know it Thanksgiving has come and gone. We have holiday parties for work and friends then the actual holiday celebrations and potentially travel too. Where do our health goals fit into this?! Don't worry, Jenn's got you!! This conversation might feel a little premature but, truth be told, it's right on time. Covering tips and tricks for a healthful Halloween and thriving through the end of 2021, no matter what's on your agenda, this episode has you covered. PLUS Jenn shares her Hack the Holidays, 8-wk program. Cheers to your health this holiday season!     Outline:Welcome back & welcome back, Jenn's momIntro today’s topicWhy talk about the holidays so early?HalloweenBuying the candyThe night ofLeftoversNovember & December Holidays2 questions to start withAppetizersHow to handle the food pushersAlcohol & Work Holiday partiesTimingDessert tips & tricksHacking the holidays - making it easier on yourselfActivityRoutinePlan the day after the holiday/event3-Bite RuleWhen to eat dessertLeptin & ghrelinSleepStressWaterTraveling for the holidaysWhat does vacation mean to you?RestaurantsThe airport & on the planeFlexibilityWhat will this holiday season look like for you?Jenn's Hack the Holidays 8-wk ProgramFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Hack the Holiday's 8-wk ProgramQuotes:"Store your leftover candy way up high and in the back. If you need a step stool to get it, all the better." – Jenn Trepeck"Decide what foods, if any, define your holiday." – Jenn Trepeck"I see that food. I get why it's really appealing to me. But I'm not playing by those rules anymore and I'm gonna choose this." – Jenn Trepeck"Consistency is more important than the "cheat day," which perpetuates the on/off, black/white thinking. Let this be a holiday season of consistency." – Jenn Trepeck"What are all the things we can do to set ourselves up for this to be simple?" – Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tacking. This is a sailing term but it's also the magic bullet to making our health and weight management efforts last! Never again will you hang on to that jealous feeling when people around you look like their weight is easily falling off. This will all make sense after you listen. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

We have a public health issue that pre-dates the pandemic. That's right! In the early 2000s fiber was classified as a "nutrient of concern." Yikes! And what's your guess? Do you think we've improved or worsened our fiber consumption since then? The sad part is this nutrient deficiency is at the root of almost every disease. This week, Jenn's tackling America's fiber problem addressing not only what created the situation, the implications of too little fiber and the benefits of sufficient fiber but the HOW of adding more into our daily lives. The best part is, it's actually easier than we think!Outline:Welcome back & welcome back, StephanieIntro today’s topicWhat is America's fiber problem?A nutrient of concern, a public health issueRecommended amountsHow did we get here?Food pyramidProcessed foodPerception of the taste of fiber-rich foodsImplications of insufficient fiberAutoimmuneIncreased burden on the liver & other detoxification pathwaysDisease states connected to GI challenges and too little fiberBenefits of sufficient fiberHow much fiber do we want each day & where do we get it?Grains vs fruits/veggiesSoluble fiberInsoluble fiberNew definition: Total Fiber = Dietary Fiber + Functional Fiber How much fiber is in various foodsWhat we get when we eat sufficient amounts of fiberProbiotics, prebioticsFunctional Fiber, peri-bioticSupplementing and foods fortified with fiberHow to add more fiber, it's easier than you thinkA note on smoothiesGradually addDrink your waterFinal thoughts Links:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"95% of American adults and children do not consume the recommended amounts of fiber." – Jenn Trepeck"A nutrient of concern."  – Jenn Trepeck"Our overall health...is very much a function of nutrition and fiber is a major piece of that."  – Jenn Trepeck"A lot of the disease and dis-ease we see can be connected to these nutritional choices."  – Jenn Trepeck"If we eat a variety of foods that come from the earth we'll most likely check the boxes. If we're eating a variety of foods that come from a box, a bag or a window, we're not."  – Jenn Trepeck"Supplementation can fill in the gaps where our nutrition falls short; we cannot supplement our way out of poor nutrition."  – Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about basil, the delicious, leafy, green herb that makes your margarita pizza and delightful pesto pasta. What nutritional value does it give us? How can we eat more of it? And what about holy basil supplements or basil essential oils? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Have you ever heard of Feldenkrais? It's a method of movement that's been described as "a learner's manual for the human body." Whoa. Yeah. This week Jenn picks up the series on different types of fitness with featured guest, Frederick Schjang. Jenn asks Frederick all about what the method is, how it came to be, why we might want to try it and more. This is the form of training that allowed David Ben-Gurion (former Prime Minister of Israel) to go from bed ridden to a head stand. What's super cool is that Frederick leads us through a 5 minute Feldenkrais experience right here! Listen in and definitely let us know what you notice after the 5-minute miracle! Outline:Welcome back & intro today's topicMeet Frederick SchjangFrederick's storyFrederick's first Feldenkrais classWhat is Feldenkrais?Why would someone choose this practice?What you may be experiencing nowWhat outcomes you can expectWhen to choose one-on-one vs group experiences?How did Feldenkrais come up with this method?Book: A Life in MovementHow do find a Feldenkrais teacher near youChoosing between practitionersExperience Feldenkrais LIVE for 5 minutesFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanFrederick's WebsiteQuotes:"It's one of the futures of fitness." – Frederick Schjang"How do we improve the way that we function physically so that we can go through life and have a better experience living?"  – Frederick Schjang"Live life in such a way that you are who you are in whatever you're doing."  – Frederick Schjang"This is species wide. If you do these things, the results will occur."  – Frederick Schjang"If you do the same thing all the time, our mind will go on automatic pilot."  – Frederick Schjang"You are the arbiter of what's correct for you, of what works for you."  – Frederick Schjang"It's a moving meditation." – Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Coenzyme Q10, often referred to as CoQ10. Ever heard of it? Think of it like the juice that powers the battery of every cell in your body, in particular muscle cells and many of our organs. Sounds important! So what do we do when some medications block our body's own production of CoQ10? What happens when CoQ10 synthesis naturally slows with age? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's favorite CoQ10 for US & Canadian Listeners: https://bit.ly/coq10USCA Jenn's favorite CoQ10 for Global Listeners: https://bit.ly/coq10global

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about goat milk. For real, goat milk. Jenn thinks it's weird that humans are the only animals who drink the milk of another species. Goat milk, though, might be the answer. Turns out, it's not as weird as it sounds; pver 65% of the world's population drinks it. Listen in to find out why! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

To say you have a lot going on might be the understatement of the century. We know! Because it's the same for us. With days packed from morning to night and feeling like we have responsibilities pulling us in all directions, it can be extra challenging to find time for our wellness. So how do we actually fit in the workouts, the grocery trips and all the things? Jenn shares her secrets of how she does it! From the mindset stuff to the very practical day-to-day tips, it's all here. Plus, Jenn answers your burning question of what an "off day" looks like! Honestly friends, adulting is a lot, but it's better for us now thanks to this episode.Outline:Welcome back & welcome back, LaurenIntro today’s topicAdulting in the face of the pandemic & creating a new normalEven when we don't feel stressed, there's a biological/chemical stress responseWhat suffers when we're overwhelmedOverwhelm creates the need for an "off day"What Jenn's "off day" looks likeWhat does your "off day" look like?Different definitions of "off""Off day" foodStretch Armstrong...a toy? or you?The Venn diagram of lifeHow do we juggle all the balls?Saying no & setting boundariespaying attention to the signsHow we think about it all - one circle instead of the Venn diagramAcknowledging our limitations, managing expectationsEnrolling the support of others to make it all happenLogisticsBack-up foods (frozen, canned, delivery/restaurants)Outsourcing & picking your battlesChoosing your downtimeThe value of meditationPulling it all togetherThe hiker analogyThe bullseye of changeLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"We all have different thresholds and over the last year and a half, our thresholds have changed." – Jenn Trepeck"Are you busy? Or is your life full." – Jenn Trepeck"What if it's a single circle, instead of a Venn diagram?"  – Jenn Trepeck"Think about your back-up foods and outsourcing."  – Jenn Trepeck"Sometimes done is better than perfect."  – Jenn Trepeck"The slowest hiker determines the speed of the group. If there's an area of our lives we're neglecting, it's holding back the areas of our life we're focusing SO much on."  – Jenn Trepeck"Everything is supporting everything else, rather than thinking each thing is taking away from something else."  – Jenn Trepeck"Frozen broccoli is still broccoli."  – Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about Honey. We see the bees and run from them but is their produce a magical sweetener or just something else that will keep us addicted to the taste of sweet and spike blood sugar levels? In just a few minutes Jenn gives us the rundown honey and answers our burning questions. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

When we focus on our health and our wellbeing, people around us often notice. And along the way we make new friends! Sometimes they start as the person at the gym you always say hi to and sometimes chat with but may not know their name. These can be some of our most important allies! This week Jenn chats with Aly French and Erica Stein of Courageous Wellness Collective and the Courageous Wellness Podcast. Talking about their stories, how their paths crossed and how that magic moment amplified their mission and impact. As a continuation of our "How to be a Wellness Ally" episode, you'll LOVE these stories and insights! Outline:Welcome back & intro today's topicMeet Aly French & Erica Stein of Courageous Wellness Collective & Courage Wellness PodcastAly's story - from performing artist to cancer diagnosis and later health coachErica's story - from childhood food insecurity to weight gain, a career in TV production and later health coachThe magic of Aly & Erica's paths crossing, sharing their stories with each otherTalking & not talking about our journeysThe space created  by people who didn't know us "before"The responses of those around Aly & Erica as they made shifts Staying true to ourselves & watching who shows up, who supports itThe friends who push us & support usAly's top tips on hormone healthBlood sugarInfradian RhythmErica's fundamentals of gut healthThe microbes in your gut & your cravings, mood, anxietyJust 3 daysFiberBreathingFood insecurity & food access - what we all need to know & what we can doLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanCourageous Wellness IG, FB, Website & PodcastQuotes:"I had never had my body talk to me so loudly and clearly about what it wanted." – Aly French"Something shifted in me, acknowledging the intelligence of my body." – Aly French"Food insecurity for a few years in childhood established cravings and patterns that continued far past those formative years." – Erica Stein"I start to love and value and treasure myself, as I was, and then act from that place." – Erica Stein"I didn't have any friends in my life that were interested in this." – Erica Stein"There's value in sharing your story...it gives others permission to destigmatize their own judgements of their own stories." – Aly French"Illness or health challenges come in all different shapes and sizes, some are invisible, some are not...they all deserve compassion." – Aly French"You can't dim your light for other people." – Erica Stein“Just invite that person to a spin class or that gym acquaintance for a drink.” – Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. With each Fall season we see fresh, delicious apples, apple cider and apple cider donuts. Perhaps you even go apple-picking like Jenn did as a kid. Well this Midwesterner jumps on her small soapbox to help us understand apple cider vs apple juice. And of course, a conversation about apple cider wouldn’t be complete without addressing apple cider vinegar! Are all those claims really true? Is ACV the magic bullet to melt fat? In just a few minutes Jenn gives us the rundown. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Tell us about your pain: https://bit.ly/step1anodunos

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We see the commercials and the claims on the packages telling us oatmeal is good for us...healthy...heart healthy. But is it? And does it matter what kind we eat because let's be honest, the morning is NOT when we feel like cooking much. In just a few minutes Jenn gives us the rundown on all things oatmeal and what's required for those claimed health benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

"If I eat another salad I'm going to explode!" "I'm so sick of eating the same things all the time! I'm bored!" Identify with these thoughts? You're not alone! That's why this Jenn sits down with Sophia DeSantis of Veggies Don't Bite. They talk about creating a meal system instead of meal prep, plus how to get more veggies into our lives, how to make them taste great and change up those flavors. What's more, Sophia and Jenn, as always, keep the focus on REAL LIFE! This isn't about ideal scenarios, this is about the actual day-to-day of living life while still focusing on our health...and eating veggies.Outline:Welcome back & intro today's topicMeet Sophia DeSantis of Veggies Don't BiteSophia's story: husband's health, fertility treatments, growing family, from teacher to health coachPlant based doesn't have to be all or nothingWhat it looks like to be plant forward vs plant basedWhere to start. How to move toward more plant forward mealsPositive exposures to veggiesFeeling empowered, not overwhelmed, with meal planningSearching for recipes made easyCombining foods & spices/herbs so you don't get boredGreatest benefits of moving toward a plant forward nutrition planLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanSophia's IG, FB, Website & Email: [email protected]'s  Flavor Combinations Guide freebie for Salad with a Side of FriesQuotes:"Remember, what is your end result? To be happy and feel well." - Sophia DeSantis"A lot of us aren't honest with ourselves about what we want to do."  - Sophia DeSantis"Lower your expectations."  - Sophia DeSantis"It doesn't have to be the same way, all the time. It's OK to alter your objectives."  - Sophia DeSantis  "Small habits for big wins."  - Sophia DeSantis"95% of our country has a fiber issue."  - Sophia DeSantis"It's also about how you navigate life."  - Sophia DeSantis"The biggest changes are the small things we often don't notice."- Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Going along with this week's episode of finding options on any/every menu, Jenn's talking about flavor syrups. Whether at Starbucks, Dunkin' or your local coffee shop, those flavors can be so tempting! Do you want a vanilla latte? Hazelnut? Caramel? Is it better if you choose between the sugar-free flavors? In just a few minutes Jenn gives us the rundown so we can be the best choice for ourselves. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Feel like there's a restaurant you avoid when you're focusing on your food choices? Or maybe you're dreading the return of work-travel because it's annoying to pack a suitcase of snacks, bars and other food so you have options. Not to worry! Jenn's tackling all of YOUR restaurant and menu questions this week. From Dunkin' and Waffle House to Panera, Chick-Fil-A  and Cheesecake Factory plus a steakhouse, a Mexican restaurant and more you'll get it ALL. No more fear of what you'll eat if someone else picks the restaurant, with this episode you'll be ready for anything!Outline:Welcome back & welcome back, StephanieIntro today's topicDo you look at menus, the restaurant's Instagram & reviews before you go?Dunkin'California Pizza Kitchen (CPK)Cracker BarrelOmelet bar at a buffetWaffle HouseBeyond breakfastChick-Fil-AWendy'sIHOP (International House of Pancakes)Cheesecake FactoryBurger HeavenGuacamolePanera BreadJamba  JuiceChipotlePF Chang'sMexican restaurantsChips & salsa & guacPellana Steakhouse (Peabody, MA)Words to look for on a menuYellow light words, proceed with cautionGreen light words, seek these outA note on vacations & foodLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"This is a snack, or a hold-us-over kind of food; I wouldn't say anything on this menu is a staple." - Jenn Trepeck"When looking at menus online, calories are only one piece of the puzzle."  - Jenn Trepeck"Protein and fiber, quality fat, we're looking for nutrients."  - Jenn Trepeck"We'll pick our battles. It's all OK! We're going to be fine."  - Jenn Trepeck "Rye, sourdough and pumpernickel are often better choices than wheat bread."  - Jenn Trepeck"I look at a menu as an indication of what they have in their kitchen, rather than as prescriptions."  - Jenn Trepeck"Sometimes you're better off with a burger or steak than chicken or fish."- Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Spirulina, another listener request. Seeing it on smoothie menus and hearing about it in the news makes us curious. What exactly is spirulina? Is it really the miracle food it's cracked up to be? In just a few minutes Jenn gives us all the overview and some really compelling studies! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Revisit, The Aglae Advantage (feat. Catharine Arnston) for more on Spirulina. https://bit.ly/algaeadv and try ENERGYbits Spirulina (use code; SWASOF for 20% off) at https://www.energybits.com/ Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

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