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 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/?

We start with the best of intentions. We order a salad. But is it really the most healthful choice? Other times, we're so sick of eating salad we're ready to throw lettuce in the air like confetti! This week Jenn walks us through the red flags to watch for on a menu and how to keep our salads nutritious and delicious because foods that are good for us do NOT have to be boring! Outline:Welcome Caroline & intro to today's topicSalad dressing - in restaurants & store-bought (watch  out!)Red Flags for your salad candied nuts, fried onions, tortilla strips, croutons, crispy protein, cheese, bacon, dried fruit, type of lettuceSweet or savory saladNutrient-lite ingredients - iceberg lettuceOther salad bar items -  baby corn, corn, peas, baconChanging up a salad - herbs, basilDressings to chooseLIVE read of salads on menus - Wendy's, Applebee'sTuna salad, chicken salad, egg saladRedefining saladChange up the base, lettuceIndulgent toppingsMore toppings or less of them?Jenn's go-to combosAsian inspiredTaco saladArugula baseA version of CaeserStarting a few neutral flavor veggies - cucumbers, carrots, celery, mushroomsAdd something warm - grilled veggies over raw greens, yesterday's leftovers, roasted veggiesFruit - fresh over dried & recommended fruit/nut combosMixing in the dressing at home, pro tipHealthier croutonChange up your protein & vegetarian protein optionsEngage all 5 sense, a variety of texturesAddressing portions & proportions with saladsJenn's 5 veggies to throw in a salad (a new mix!) - no lettuce saladSwap your lunch & dinner veggies 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:"Ask for what you want...dressing on the side, cheese on the side, etc." - Jenn Trepeck"Choosing a salad doesn't inherently mean we have a healthful meal." - Jenn Trepeck"Pro tip: to mix-in your dressing at home, put the dressing in the bottom of the bowl, then add your ingredients and mix." - Jenn Trepeck"This is food porn! We have this idea that food is either pleasurable or healthy; and the reality is, they can be one and the same." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Remember the "got milk?" commercials? OK, yogurt isn't the same as milk but aren't we supposed to eat it for the same reasons? Diets have told us to eat yogurt for our gut health and to lose weight. It's for our bones; it's our best source of calcium. Right? ...Right? ...Maybe not. In just a few minutes Jenn teaches us everything we need to know to choose a quality yogurt, how much to have and what nutrients it actually provides. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Have you been doing the same workout for YEARS? Is that the best thing for us? Does it matter if we opt for group fitness over personal training? Jenn continues the series on fitness to help us understand fitness through the decades of life with special guest, Darlene Bellarmino. Walking through what we want to do at every phase of life, including this pandemic phase of life, this is an episode you don't want to miss! Outline:Intro today's topic & featured guest, Darlene BellarminoDarlene's story, a friend gave her a gym membership as a gift (yikes!)When someone says "I hate working out..." & why we often say we don't like itGroup fitness vs personal trainingTypes of group fitness, when to choose each, or should we stick with one?Fitness at each phase of lifeIn our 20sIn our 30sIn our 40sIn our 50sIn our 60s  & upThe pandemic phase of lifeHow to do an at-home self-assessmentWhat equipment do we really need?Injury phases & returning to movementWhat most people are doing wrong  when it comes to fitnessHow do we support ourselves when we're getting back into activity - the psychological pieceLinks: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 Darlene: Rise Training on IG, GirlUp App on IGDarlene's WebsiteGirlUp AppQuotes:"I became the person I wanted to be, I knew I always could be but maybe I was scared to be." - Darlene Bellarmino"You must try a new class or new workout format three times." - Darlene Bellarmino"Don't be afraid to reach out and talk to the instructor/trainer, even when it's virtual." - Darlene Bellarmino"At every phase of life we include cardio, strength and flexibility training but the balance between them shifts." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever heard of fermented foods? Maybe you've heard extreme health junkies talking about them. I'd be willing to bet you've actually eaten fermented foods and not even realized it! In just a few minutes Jenn walks us through what they are, why some people love them (and others hate 'em), the health benefits they can offer and how to find the ones that actually give us what we're looking for. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Outline:Welcome back, Lauren & what Lauren thought today's topic would be based on the title aloneIntro today's topic, night time eatingWhy eating at night got a bad reputation: fad diets, Oprah, old scienceNew framework for deciding when to cut-off food for the dayNew guideline for waht to eat when eating at night & how muchWhen to eat ice creamCauses of eating late: work/schedules, late lunch, stress/relaxation, habit/routine, alcohol/happy hour, cravings, lack of willpowerAddress each cause, how to determine your cause(s), what each really means, what to doLingering questionsWhat to eat throughout the dayDoes warm milk really help us go to sleep?Quotes:"New guideline: finish with food 2 hours, or 2-3 hours, before bed." - Jenn Trepeck"New rule-of-thumb: the later you eat, the lighter you eat." - Jenn Trepeck"The fad diets and headlines have caused us to stop listening to our bodies."  - Jenn Trepeck"It's all chemical, even willpower is chemical, and the feeling having less willpower later in the day is biological." - Jenn Trepeck Links:Become a 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. Ever heard of nutritional yeast? While it's often a staple of many vegan and vegetarian kitchens, this ingredient adds incredible nutrition and flavor without unwanted calories or allergens. Listen in to find out why it's such a great choice, how to use it and where to find it. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Outline:Intro today's topic & meet today's featured expert, Mike MillnerMike's story & understand the name of his company, Peak Optimization PerformanceWhy don't we always do what we know we're supposed to do? Understanding personality & neurotransmitter dominanceCombination of Braverman Assessment & Cloninger model1A: dopamine (pleasure/reward)1B: dopamine w/ high acetylcholine (motor coordination, memory, skill transfer)2A: adrenaline (stress)2B: glutamate (amplifying emotions)3: serotonin (sense of wellbeing, contentment) Identifying your typeMatching your workout to your personalityWhy we gravitate toward what we do & why we didn't stick with things we triedHow to adjust a workout you want to do to match your personalityHow personality/neurotransmitter dominance translates into nutrition choicesThe self-awareness factor & cultivating self-awareness Identifying signals, reframe cravings, develop awarenessJournal, meditate, disrupt patternsSelf-Care vs ExcusesFinal thought from MikeLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanMike's WebsiteMike's Podcast, Mind Over MacrosTake the Neurotype QuizConnect with Mike on IG & FBQuotes:"We are emotional beings. We make decisions based off emotions...we solidify decisions with logic." - Mike Millner"Emotions are like clouds, they pass by." - Mike Millner"Eating quality foods, in general, will support brain health." - Mike Millner"We can use our nutrition choices to support how we want to feel every day." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Wait, why aren't we talking about a food thing? We are! As Jenn often says, you don't need someone to tell you to eat a cucumber over a Twix. It's just that sometimes that decision is easier to make than other times. Rewards are a big part of that. Ever think about what you're going to eat next while you're working out? Or reward yourself for healthful choices with something not so healthful? Have kids and take them for ice cream to celebrate? If you answered "yes" to any of these questions, listen to this one! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:Intro today's topic (not your typical heart health conversation) & welcome back, StephanieThe heart is a muscle.Heart rate & heart rate variability (HRV)Blood pressure - systolic & diastolicCholesterolSources: our own body & our foodGenetics & epigeneticsHDL (high density lipoprotein) & LDL (low density lipoprotein)What are they? What is HDL good? Why is LDL bad?Cholesterol ratioTriglyceridesRisk factors for cardiovascular health:Non-modifiable: age, gender, ethnicity, family history, gene polymorphisms (SNPs)Modifiable: smoking, obesity, sedentary lifestyle, poor nutrition, high cholesterol, high homocysteine, high c-reactive protein (CRP)MetabolismExerciseNutritionFeed your heart emotionally & manage stressHomocysteineC-Reactive Protein (CRP)SupplementationOmega 3CoQ10AstaxanthinHeart rate trainingDark chocolate & red wine (resveratrol)Reversing diagnosesQuotes:"Your genes are NOT your destiny." - Jenn Trepeck"The future of cardiovascular intervention belongs to prevention." - Jenn Trepeck"Move your mass."  - Jenn Trepeck"CoQ10's natural production within the body involves the same enzymes as cholesterol synthesis...reducing cholesterol synthesis with meds alsos suppresses the body's CoQ10 production." - Jenn Trepeck Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Omega 3 for US Listeners, for global listenersJenn's CoQ10 for US Listeners, for global listenersJenn's Astaxanthin for US Listeners, for global listenersJenn's Resveratrol for US Listeners, for global listeners

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Oh boy, this one's a doozy. We've heard eggs are one of the best foods we can eat. We've also heard you shouldn't eat them, especially if you have a cholesterol issue. Which is true? What about just egg whites? Fake eggs? From breakfast to dinner, a devilish appetizer or popular sandwich filling, should we make them our go-to? Or a no go? Jenn answers all these questions and more in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:Intro today's topic & welcome today's guest, Corey PhelpsCorey's story & where burnout came into playThe signs of burnoutFatigue, tired, snooze button, brain fog, most days are off days, lose interest in things you enjoy, colds, aches/painsThe impact of 2020 & what that means for 2021Focus on slow, methodical changesWhat to do to avoid burnoutSleep, boundaries, life/social/schedule audit, journalingHow to set & communicate boundariesBuy time before committingStick with them over time  by having clarity of long-term vision & consistently filling your cup (in more ways than a massage or face mask)Morning routineOperating from a reactive state vs a proactive or intentional stateHow to treat/recover from burnout?Infrared sauna/red light, nutrition, hydration, sleep, treat yourself like a child, give it time, make it a commitmentCorey's key to make sure 2021 doesn't become the year of burnoutLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanCorey's WebsiteConnect with Corey on IG & FBQuotes:"You're talking yourself out of the signals your body is sending you of being exhausted and tired." - Corey Phelps"Fill your cup with that which brings you joy and happiness...that is a self-care practice." - Corey Phelps"If you're reaching for your phone to look at it first thing in the morning, you're either living in the past or fearing the future." - Corey Phelps"Where can [you] level up in the efforts [you're] already taking to actually get all the benefits." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Jenn's heard this question more times in the last couple months than in years so she's bringing the answer to all of us! What's the question?..."Can I eat pickles?" Sometimes they just hit the spot. On a burger, as a side for your sandwich and sometimes as a snack on their own, pickles bring big flavor. But where do they count when it comes to our nutrition? Are they good for us? Bad for us? Too much salt or the perfect fermented food? Jenn answers all these questions and more in just a few minutes. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:Meet Jessica, new friend of the pod & intro to today's topicI just have to workout and I can eat whatever I want.Cut out all carbs, that's what makes you gain weight.Eating dessert every day is a "no-no."The cheat day/cheat meal is how to create balance.The stair climber workout from TikTokYou must break plateaus; they are a problem.The scale as a barometer for our results/progress.Go vegan; you'll automatically lose weight and be healthyGluten free means it's healthyEveryone gets bloated; bloating is normal.Popular "diets"US News & World Report Best Diets 2020Mediterranean dietDASH dietFlexitarianIntermittent Fasting & One Meal A Day (OMAD)Keto & PaleoI've got this; I can go it alone.If I listen to my body, I'll lose control and gain weight (intuitive eating)Quotes:"Challenge changes the body." - Jenn Trepeck"We cannot outrun our forks." - Jenn Trepeck"Vegan, keto, all these diets tell me what you're not eating. Your outcomes and health are a function of what you are eating."  - Jenn Trepeck"In Western medicine we are compared to each other. In Eastern medicine, we are compared to biology and how the body was designed to function." - Jenn Trepeck Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Multivitamin for US & Canadian Listeners, for global listeners