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

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. It's time to talk about the sunshine vitamin! It's all over the news these days because it plays a powerful role in our immune health. On top of that, many in the US and across the globe are deficient in this powerful nutrient. Why are we deficient? What do we do about it? Do we get a prescription from the doctor? 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/? Jenn's Vitamin D for US Listeners: http://bit.ly/jennvitdusJenn's Vitamin D for Global Listeners: http://bit.ly/jennvitdglobalLinks: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 Vitamin D for US ListenersJenn's Vitamin D for Global Listeners

Outline:Welcome David FugelHow David became a "life sherpa"Neuroplasticity & energy medicineThe hedonic treadmill of acquisition - happiness is all an inside jobThe fallacy of arrival - the journey is everything, it's not about arrivingVisceralization  vs visualization - dark v light, dark v heavy, experience the contrast/failure and disappointmentEFT/tapping (emotional freedom technique)NLP (neuro-linquistic programming) - always and never; can't vs can't yetHow do we shift from resolutions to a new framework for joy in 2021Why goals & resolutions may not work for youEx: vitality/healthVisit the candy store of intentionsPlant SeedsFind the weeds/pests & remove them/navigate themHow to let intuition guide you & putting it all into practiceKey takeaway: It's all an inside job...and we have the capacity to change anything.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 PlanDavid's WebsiteJenn's Vitamin D for US Listeners Jenn's Vitamin D for Global ListenersQuotes:"Happiness is all an inside job...the #1 factor in happiness from all the studies is deep social connections." - David Fugel"Words create worlds." - David Fugel"We have 80,000 thoughts per day, our brain is a very negative organ, out of those 90% are negative and 95% of our thoughts are subconscious." - David Fugel"Our body is our best communicator." - David Fugel

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. What? Fod-who? Ever heard someone say they're following a low or no FODMAP diet? What does that mean? How do you do it? Should you try it? 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:Happy new year, welcome Stéphanie & intro today's topic (Q&A)Can I be drinking too much water?What should I do about my acid reflux?Why do I need to warm up when I exercise?How important is exercise in a weight loss plan?Do i need a multivitamin? Food vs supplement?Snacking! What are your favorite healthy snacks?Does the body have a set-point? Can it change?What's the deal with hormones, aging and weight gain? Am I doomed?How can I determine the best goals for my weight loss?What are empty calories?What should I use for sweetener in my coffee and yogurt?Can you eat too much fruit?Why am I not losing weight? I'm eating 1200 calories/day and working out.What are your non-negotiables to keep in your house and our of your house?What's the #1 thing you tell your clients that gets them results? What's the #1 thing your clients do that gets them results?Quotes:"Muscle dictates metabolism...if we don't use it, we lose it." - Jenn Trepeck"We cannot outrun our forks." - Jenn Trepeck"We can't supplement our way out of poor nutrition."  - Jenn Trepeck"The only thing that qualifies a food as a snack, versus a meal, is how much we're having." - Jenn Trepeck"When we focus on the process, the outcome is inevitable." - Jenn Trepeck"Instead of calories in, calories out, think quality in, quality out; get up and move more." - Jenn TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Multivitamin for US & Canadian Listeners, for global listeners

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Wait, what? Are you about to tell me I can eat peanut M&Ms? Of course nothing is off-limits and where peanut M&Ms fit into the plan isn't as simple as yes or no, good or bad. Have no fear, Jenn's giving you all the answers...and 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 Dr. Anthony BalduzziThe connection between nutrition & neuroscienceThe hierarchy of priorities From venn diagram to a single circleDive deep into the connection between health and everything else in our lives, our valuesUnderstanding "the why," how to find yours & write your mission/vision statementWhat you experience when your why isn't clearEmotional discomfort: guiltPhysical discomfort: pain, sufferingLooking for the magic bullet solutionYour identity scriptGetting out of a rutResultsCommunitySupportHow to stay connected to your intrinsic, fundamental motivationEmphasize the transitional time/state between awake & sleep with visualization & emotional connectionFuture-castingThe change gapFinal thought from Dr. Anthony Balduzzi - the rigidity of all or nothing mentality vs flexibilityLinks: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. Anthony Balduzzi's Fit Father Project & Fit Mother ProjectConnect on Instagram: Fit Father Project & Fit Mother ProjectConnect on Facebook: Fit Father Project & Fit Mother Project Quotes:"When you drift and you feel some suffering and some pain, you're bumping into your why." - Dr. Anthony Balduzzi"The why gives you strength. The right kinds of routines give you strength. A good community, like this podcast and everyone here, gives you strength." - Dr. Anthony Balduzzi"Willpower is when you feel like you have to exert your will force in a direction that's different from what you want to do." - Dr. Anthony Balduzzi"The why needs to be stronger than the change gap." - Dr. Anthony Balduzzi

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Have you heard someone say they can't eat nightshades? Wondered what that even means? Or maybe you're considering eliminating nightshades from your nutrition and you're wondering how to do it, what to eat instead and what you might notice if you do? No matter your questions, Jenn's got us covered...and 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:Welcome back WilliamEp 56, Aug 26: A Powerful New Framework for Goals (feat. Gregg Clunis)Ep 42, May 20: Mythbusting: Calories In/Calories OutEp 43, May 27: Portion DistortionEp 50, July 15: It's a Fine Line between Constructive and Destructive (feat. Melainie Rogers)Ep 41,  May 13: It's Not Just for HippiesEp 34, April 1: The Mess of StressEp 37, April 22: Sleep on ItEp 61, Sept 30: How to be a Wellness AllyEp 33, March 25: Self Care & Productivity Realism (feat. Paula Rizzo)Ep 68, Nov 18: Metabolic Health is Overall Health (feat. Dr. Casey Means)Quotes:"Quality in, quality out; get up and move more." - Jenn Trepeck"It's not about eating less per portion. It's about shifting the proportion of food on our plates." - Jenn Trepeck"The ultimate goal is to be the balanced eater which is all about food and body neutrality." - Jenn Trepeck"If I feed this earth, the earth will come back and take care of me." 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. Bagels. Delicious bagels. For some they're a breakfast staple; for others they're a cornerstone of weekend mornings. But in the scheme of our nutrition, where do they fall? Can we eat them every day? We all know they're carbs and from listening to Salad with a Side of Fries we know we might want to pair that bagel with other foods...right? 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 MemberJenn's B-VitaminsConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:Meet Chris BurresUnderstanding scientific studies on animals and applying results to humans - rat studiesThe role of the FDADiscovering carbon nanomaterial, a Nobel Prize winning discoveryImplications of this study - a potential cancer preventativeC60 vs ESS60 - toxic vs potentially powerful for healthWhat is carbon nanotechnologyC60 in the bodyWhat people have experiencedHow it worksThe kind of stress that can be productive for the bodyCarbon nanomaterial as a delivery methodHow to take it - Chris' current routine & dosageSupplements and formulations that match the studiesWhy don't more of us know about ESS60?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 PlanConnect with Chris & MyVitalC on Instagram, FacebookMyVitalC Website Quotes:"The FDA has decided inflammation is caused by disease. That is categorically false." - Chris Burres"Study showed a 90% life extension in Wistar rats." - Chris Burres"The rate of change we're experiencing will  never be slower than it is today." - Chris Burres

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've heard about b-12 because it seems to be a common deficiency. Celebs go for b-12 injections, other people swear biotin is the answer to their hair and nails and still others have heard b-vitamin deficiency may be an issue for vegans and vegetarians. What's the truth? Are these facts or fiction? What about all the other b-vitamins? 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/Jenn's B-Vitamins: https://bit.ly/jennbcomplexLinks:Become a MemberJenn's B-VitaminsConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:Catch up with StephanieWhat is the big "C" (consistency)Jenn's story of accidentally learning this lessonWhy it's so importantHow the body worksTrue health & healthcareJenn's words to the wiseA new mantra for youWhat to be consistent with and how to do itExerciseNutritionHydrationSleepStressAffirmations & gratitudeVitamins & supplementsSelf-check: energy, stress, sleep, self-esteemSupport SystemHow we want to make choicesQuotes:"Our best defense is a great offense...true healthcare is what we do every day, every week, between doctor visits to support our health." - Jenn Trepeck"Just keep going." - Jenn Trepeck"We cannot supplement our way out of poor nutrition." - Jenn Trepeck"The key to consistency is not perfection and all or nothing but living living in the grey area, doing a few things, every day, that support our health." - Jenn TrepeckLinks:Become a MemberJenn's B-ComplexConnect 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. We all know it's one of the "healthy fats." But what does it actually do? And with so many olive oils on the store shelves, how do we pick one? 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/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 to today's topic & meet Kate LymanUnderstanding performance vs fat loss goals - choosing each & timelinesGuidelines: fueling for performanceno calorie deficit, focus on carbs, focus on recoverypre workout - carbs, lean protein, less fatpost workout - lean protein, carbs, less fat, lots of waterEndurance training vs muscle buildingendurance: intra-workout carbsmuscle building: adequate protein, leniency in carb/fat mix, focus on overall caloriesRecoveryadequate protein, not cutting calories on non-workout dayssigns we need to focus on recoveryimportance of sleepTransactional relationship between our nutrition and our exerciseMain takeaway from Kateour body can't give us what we're looking for when working from a state of depletionLinks: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 Kate on Instagram, FacebookKate's Website Quotes:"You have to choose. Because the way we address fat loss goals is not the same as the way we address performance goals...You can do it all, but not at the same time." - Kate Lyman"Being at maintenance, learning to maintain your progress, is also a goal." - Kate Lyman"Eating is part of the training." - Kate Lyman

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've heard the word many times. It's part of why we eats fruits and veggies...isn't it? But wait, what actually are antioxidants? Why do we need them? How much do we need? Jenn answers all these questions and more; plus she shares her favorite kinds of antioxidants, all 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/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:Catch up with ChristineFor the season of indulgences, Jenn's offering a 14-day and a 30-day challenge to reset or kickstart your wellness, extra discount before ThanksgivingCovid-19 is a constant learning process, especially at this stageSymptomsUnderstanding the growing listMild vs severe casesImmune response symptomsDeciphering Covid-19 vs pandemic related symptomsTreatments & timing of treatmentsImproved outcomes since March 2020Timing of various treatments we've heard aboutImplications of some treatmentsWhat we know nowmasks & varying degrees of efficacytreatments, precautions, efficacy of deep cleaningImmunity & the immune systemMemory B cells, memory T cells, antibodiesLong-Term Covid/Long Covid/Long-HaulersWhat is it? Symptoms: Ocular, cardio & vascular, pulmonary, respiratory, vocal, hair loss & morePotential causes What to doPsychological impactUpdate from Mike, our guest from Ep 36 who shared his story with us, making it real for everyoneA note on physical recoveryWhat the NIH is doing now & what we can doVaccinesunderstanding the speed, making sense of the trial results Questions to ask: side effects, mutations, production, distributionWhat we can doWash hands, wear masks, support immune healthStimulate/tone the vagus nerve, HRV, Pay attention & track what you noticeBlock time to worry, don't live in fearTake a news holidayAttitude & state of being, being antifragileRe-contextualize emotionsKey takeawaysQuotes:"Weakness is strength in sheep's clothing." - Christine Sotmary"How can we adjust our state of being to support our health?" - Jenn Trepeck"Precaution, yes. Fear, no. Listen to your body and log what you notice. Participate in a study. Remember, you are a survivor." - Jenn TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We've been told it's healthy, It often makes us feel good to say we ate it for breakfast. But is it really as "healthy" for us as we were told it is? This week, Jenn breaks down the details of Raisin Bran cereal. Prepare to have your mind blown in mere 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/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 to today's topic & meet Dr. Casey MeansHow Dr. Casey got into medicine and an intro to epigeneticsDefining metabolic health & metabolismSigns/Symptoms that metabolic health is suffering: PCOS, insulin resistance, fatty liver, high blood pressure, heart disease, fatigue, chronic pain, brain fog, Alzheimer's, dementia, acneWhat are we doing/not doing that puts us into a state of metabolic dysfunction?4 main behavioral drivers of glucose: food choices, sleep, exercise, stressConnection between metabolic health & Immune Health & Covid-19, specificallyHow to improve metabolic health (and damage to the pancreas)the 4 key levers plus microbiome/gut health, B-vitamins, zinc, manganese, wearablesPairing tech & health: Dr. Casey's company, Levels Health Recap & closing words from Dr. CaseyLinks: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 Dr. Casey Means on Instagram, TwitterLearn more about Levels Health on Instagram, Twitter and the website Quotes:"Health is not just the genetic blueprint; it is the interaction between the blueprint and the exposures you encounter every day." - Dr. Casey Means"We are diagnosed based on the organ system which failed first." - Jenn Trepeck"Immune cells are deactivated by high blood sugar." - Dr. Casey Means"Diabetes, obesity and other metabolic conditions create a baseline pro-inflammatory state in the body." - Dr. Casey Means

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn shares with us a potentially new food for you: amaranth. It's naturally gluten-free and that's just the beginning of why we might want to try it. Have you heard some countries banned it? Not to worry, Jenn clears this up for us and then lets us know when and how to add it to our diet. Yay for new foods and adding variety! Yes, all of this 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/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 Jenn's friend JulieToday's topic: flexibility, understanding why and where we are rigid, HOW to be more flexible & a note about ThanksgivingFlexibility with our foodConsequences of not being flexibleIntention vs executionWhat flexibility looks likeHow to be flexible with breakfast, pantry staples, variety, grocery shopping & moreJenn's dozen egg analogyFlexibility with our fitnessPros and consHow to be more flexible with activity choice, duration, time of dayJenn & Julie share stories of their own flexibility and realizing their own rigidity at timesFlexibility with eating outRules vs guidelinesSleep & stressStriving for balance, being kind and gentle with ourselvesThanksgiving this yearFlexibility will be critical this yearClinging to the food to make it feel "normal"Jenn's reminder to keep the main thing, the main thingStart a new traditionA Tip of the Week Jenn shares with all her clientssFinal thoughtsFlexibility itself is also an exercise.Quotes:"Lacking flexibility fosters the on/off, good/bad, black/white thinking...when we're flexible, we can make adjustments." - Jenn Trepeck"Ask yourself, what CAN I do?" - Jenn Trepeck"Having routines is helpful. Being able to be flexible is the way to make this for forever." - Jenn Trepeck"Rigidity with our exercise is less about the activity itself and more about what's in our head around it." - Jenn TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's explaining that part of a nutrition label that makes zero sense to a lay person, the % DV, which stands for percent daily value. Walking through what it is, what it means for us in our everyday life and how to interpret it when a label shows a value over 100%. All of this in just a few minutes; you're going to want to hear 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/Jenn's Favorite herbal formula for adrenal, cortisol, thyroid & stress support: https://www.tlsslim.com/product/tls-acts-adrenal-cortisol-thyroid-and-stress-support-formula/?id=3519641&idType=PRODUCT&publisherID=AP2228458&langCode=ENG 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 Favorite herbal formula for adrenal, cortisol, thyroid & stress support

Outline:Meet Dr. Nirvana, naturopathic doctor & host of Regenerate You podcastWhat is a naturopathic doctor? Why did Dr. Nirvana choose this path?Understanding the thyroid, structure & function Thyroid conditions: hyperthyroidism, hypothyroidism, Hashimoto Disease, Graves Disease, nodules and goiters Typical symptoms of thyroid challenges (weight gain/loss, losing hair, depression, sleep challenges, fatigue, constipation)How to decipher between a true thyroid issue and being metabolically challenged?Extra labs to request from your doctor: TSH, Free T3, Free T4, Thyroid Globulin Antibodies, Thyroid Peroxidase Antibodies, Iron, Vitamin DThe connection between low thyroid function and cognitive decline plus mood & feelings of satietyLifestyle choices that increase propensity for thyroid issuesLifestyle choices to support thyroid health & proper functionHerbs & nutrition  for thyroid support: ashwagandha, rhodiola, selenium, kelp, green tea, matcha, dark greens, eleutherococcus, vitamin C, vitamin D, magnesium & other adaptogenic herbsWhen to choose nutraceutical and pharmaceutical interventionsAs a patient, when do want to enroll a naturopath in our healthcare team? How to find & choose a naturopathic doctor?The goal: to get to a place of understanding our bodies' signalsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramJenn's Favorite Herbal formula for Adrenal Thyroid & Stress SupportTake the free Weight Loss Profile, Jenn will send you a Menu PlanConnect with Dr. Nirvana on Instagram, Facebook & her websiteDr. Nirvana's Podcast: Regenerate YouQuotes:"The thyroid is connected to the throat chakra, the color blue... people who hold back their thoughts/feelings tend to have a lot of thyroid imbalances...your mouth has to express things so your ears can hear them for the healing to start." - Dr. Nirvana "Food is our nutrition...food is our medicine and not meant to be feared." - Dr. Nirvana"If your body has a symptom, it's just trying to speak to you." - Dr. Nirvana

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Gummy Vitamins! Remember the Flintstones chewable vitamins? Those evolved into gummy vitamins. Do you take a gummy vitamin? Do your friends? Kids? Are they a better option for us? Especially, if that's the only one you'll actually take? 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. Jenn's Favorite Multivitamin: (USA) http://bit.ly/jennmulti (Global) http://bit.ly/jennmultiglobalBecome A Member: https://glow.fm/saladwithasideoffries/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 Favorite Multivitamin: US Listeners, Global Listeners

Outline:It's Breast Cancer Awareness Month & today's topic: what happens between the time of finding a lump and getting a diagnosisMeet Mona & Elsa who are joining Jenn for today's conversationAddressing Halloween - for Jenn's Halloween tricks & treats, head to social media & podcast FB page/groupJenn's story of finding a lump in her breastElsa's story of find a lump in her breastShifting from being a caregiver to needing to an advocateMona's experience working for a world-renowned pathologist & her role as an advocate for friends (including Jenn & Elsa)The Friend Advocate: pragmatic, helps with phone calls, can sit with you, keeps you goingThe people who need to know right after a diagnosis & to-do's from Elsa's doctorKey Takeaway: you need someone logical. this is your first phone call. It's hard to do, but ask for helpHow Mona helped JennElsa leaving her initial doctor appointment, how she handled it with her daughter who was at the doctor with her, the next radiology appointment, second opinion and treatment planKey Takeaway: importance of a mindfulness practiceStep 1: mammogram & ultrasound; step 2: biopsyKey Takeaway: feel on the firstWhat we need to be taught & what we need to be talking about: stats, causes, self-care, self-checks, removing toxinsCombining Eastern Medicine & Western Medicine (Elsa's treatment)Importance of belief, not letting fear lead & Elsa's "F-it bucket"Genetic testingNon Profits to know: Bright Pink, You Can ThriveFinal thoughts from Mona, Elsa & Jennif you didn't have that pragmatic person, now you do. It's Jenn.Quotes:"Find a time each day to quiet your mind, which helps quiet your body; it's part of the healing process." - Mona Weisberg"Feel on the first." - Elsa Pine"Stats used to say 1 in 8 women will get breast cancer...quickly approaching 1 in 7. Genetics cause only 5% of cases." - Elsa Pine"Western Medicine is not preventative healthcare; it is early detection, at best." - Jenn TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanBright Pink, You Can ThriveJenn's Favorite Multivitamin: US Listeners, Global Listeners 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Carrots! Have you heard they are packed with sugar and you want to stay away from them? I bet you've also heard they are good for your eyes. So how do we balance these facts? Do we eat carrots or avoid them? 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. Become A Member: https://glow.fm/saladwithasideoffries/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 Tanja Shaw, learn her background in the wellness industryThe mindset of wellnessThe thoughts/ideas/beliefs that have the greatest impact on our wellnessSurface beliefs vs core beliefs (worthiness)The role of personal responsibilityAll in vs all or nothingDefining body love and body acceptanceStart with actions: breathing, self careIt's a practice, different each dayMaking the choiceGratitudeUnderstanding the continuumHow to foster body love and body acceptanceActionsClean up your environment (including social media)Look for beauty in others2 questions to ask yourself each morning.Start by noticing: thte feeling the habit, the behaviorTrust yourselfRed Flags/Signs of lacking body acceptance, not loving your bodyIndications we're moving toward acceptance and love (the layering process)A word of encouragementLinks: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 Tanja on Instagram, Facebook & her websiteTanja's Podcast: Fit + Vibrant YouQuotes:"We will never out-perform our own expectations of ourselves." - Tanja Shaw"Shift your mindset to all-in vs all or nothing." - Tanja Shaw"Love is an action, not just a feeling." - Tanja Shaw"Accepting your body does not mean complacency...when you love something, you also take care of it." - Tanja Shaw

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Coffee! At your request, Jenn walks us through the pros and cons of coffee. Everything from the science and research to practical life tips for enjoying the benefits while dampening the downsides, Jenn covers it all...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/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:Welcome back Lauren. Jenn & Lauren catch up for a minuteIntro todays topic: Boredom (why we're all bored with our food, our exercise, etc.)The depression of disconnection is setting in after 7-ish months of quarantine, another reason today's conversation is important for overall health & wellnessBored of eating the same foods?Go seasonal, shop the farmers' marketFocus on everything you DO eatStrategically review your food listBuy (and eat) one new food each weekChange up the spices/seasonings/sauces & 4 ways to do chicken saladChange up your cooking methodsEating out of boredom?Do it anyway and eat nutritious foods when you doTry something that's not food related: adult coloring book, crosswords, read a book, listen to a book/podcast/music, call a friendJenn's post-it trick to help us actually do these thingsBored with exercise?Go for a new activity: swim, ride a bike, walk a different routeCheck-in with cardio, strength & flexibility; add what's missingUse what you have or buy a new piece of equipmentFind new instruction/instructors/methods (IG, google, youtube)Find a buddy (accountability, share ideas, do it together)Bored with TV? A plan to share our favorites d to focus on their healthDo 1 new thing this week. THAT IS A TRIUMPH. See how that feels and what might happen nextQuotes:"At the beginning of the pandemic, we created a new routine to find calm in the storm...now, 7 months later, we're bored." - Jenn Trepeck"By changing it up and supporting our physical health, it can also support our mental health." - Jenn Trepeck"Simply do 1 new thing. It's a TRIUMPH! See how that makes you feel and if you want, build on it. Let that 1 new thing be a victory." - Jenn TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanSeasonal Food Guide Half Baked HarvestAMP Fitness