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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about alcohol! More specifically, clearing-up, once and for all, if liquor is a better choice than beer or wine for our waistline. In just a few minutes Jenn answers what's really important to consider when it comes to drinking alcohol and our weight. 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:Formula for long term health is Nutrition + Behavior ChangeNew mantra: Actions Dictate OutcomesKey factors for behavior change: time, patience, commitment (incl. priorities)Step 1: identify current habits/behaviors that may be holding you backStep 2: notice the triggers by tracking the habits and reviewing the dataStep 3: brainstorm new habits to replace the old one/replace the trigger10 Suggestions/examplesStep 4: celebrate the victories, however smallQuick RecapQuotes:"Actions dictate outcomes.""Small steps in the same direction lead to huge distance over time."""'You laced up your shoes and that means something.'""Repetition is magic."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. This week, Jenn's talking about Fiber! Yes, it's totally un-sexy but it answers one of YOUR top questions! When Jenn says, "protein and fiber at every meal makes removing fat no big deal," what qualifies as fiber?! In just a few minutes Jenn answers this and shares more about the importance of fiber plus the most common misconception. 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

Episode NotesOutline:Meet Melainie Rogers, MS, RDN, CDN, CEDRD-SUnderstanding Eating Disorders & Disordered EatingMelainie's multi-disciplinary approach to treatmentUnderstanding the stigma around eating disordersChanging demographics of those experiencing such challenges (more men, more LGBTQ, more who live in food desserts) Identifying eating disorders & disordered eating; understanding anorexia, bulimia, binge eating disorder and orthorexia Underlying Causes & Societal ChallengesRaising Kids with a healthy relationship with foodThe ultimate goal of treatment & how we can all move in that directionUnderstanding hunger & satietyLinks: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 Melainie Rogers & Download her free Recovery HandbookQuotes:"About 9-10% of people (approximately 30+ million in the US) will develop an eating disorder in their lifetime and I would estimate, in New York City, probably 90% of people experience disordered eating. " - Melainie Rogers"The ultimate goal is the balanced eater. Food and body neutrality." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Trans Fats! We've heard of them, we see the call-out on food packages but what the heck are they? Do we want them or do we want to avoid them? And how do we read a food label to find them? In just a couple minutes Jenn answers all these questions and more to make you a super-savvy food consumer! 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:George shares his progress in the first 6 weeks of working with JennWhat happens when we hit a plateau; why it is so challengingThe definition of a true plateau6 Tips for breaking through your plateauCheck your journalSupplementationExerciseDetoxTake a life inventoryMentally reframing plateausQuotes:"The underlying objective of everything we do here is health and the weight loss is a by-product of fueling our bodies properly.""The Scale is overrated."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. This week, Jenn's talking about the 3-Bite Rule! Ever heard of it? It stems from neuroscience research and is the perfect tool for this holiday weekend. In mere minutes you'll be ready to enjoy socially-distanced BBQs all season long! 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 Jeff Chilton,leading mushroom expert in North AmericaMushroom Claims - True/False (from immune health and nutritional value to oral health and potential cancer fighting properties)Varieties to eat and how much to eat for therapeutic benefitsMushroom Supplementation - what to know, what to avoidProperly cooking mushrooms, especially if you're one who doesn't like themProducers around the world & choosing where our mushrooms come fromTrufflesPsychedelic MushroomsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanMore from Jeff: Nammex & Real Mushrooms Quotes:"Mushrooms are the forgotten food." - Jeff Chilton"We must show up every day for our health. It's not a one and done, check the box and move on, kind of thing." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Hunger! We all know we sometimes eat when we're not hungry. And other times we don't eat when we are! Not to mention that many of us, over the years, have forgotten what hunger feels like. Wondering what to do? In just a few minutes, Jenn gives you all the answers! 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:Alex shares his experience as Jenn's client8 Types of EatersA note about Food Addiction & Compulsive EatingWhat to do now that we know our type(s)Identify your triggersTake a beatBrainstormJournalHow to tackle multiple typesLinks: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 Supplement Recommendations for Metabolic SupportQuotes:"Weight Loss isn't will power; it's science. Will power is science too." "The Balanced Eater is flexible with food. They use food as fuel, not for emotions. They can find something to eat anywhere." 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Breakfast! Which is it? Is breakfeast the most important meal of the day? Or is it better to skip it and wait to eat? If we do have breakfast, does it matter if we have cereal or an omelet? In just a couple 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 Deanna Tikhonov, Nurse PractitionerA note to men and non-female listenersIndications of potential hormonal imbalance Holistic approach to help hormonal imbalanceBirth Control Options, updated info & FAQsGuidance for those focused on fertilityTreating in private practice vs public clinics HPV & Understanding abnormal pap resultsUpdated medical guidelines re: annual papChoosing your doctorLessons from Covid-19 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 Deanna and the Lady's Guide: YouTube &  IGQuotes:"Pain and symptoms of PMS may be optional, not something you have to experience, just because your mom and sister did." - Deanna Tikhonov"It all comes down to our health and lifestyle: nutrition, physical activity, managing stress, etc.." - Deanna Tikhonov

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Soy. As we are encouraged to go "plant based" we've sought out alternative protein sources. Soy is packed with protein! But we've also heard it can be dangerous for our health, potentially causing diseases. So which is it?! Do we eat soy or don't we?! 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:What is Metabolism?Metabolism Quiz3-Prong Approach to Fire-Up Your MetabolismLow Glycemic-Impact EatingExerciseStrategic SupplementationBonus Tips & A Personal Story 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 PlanJenn's Supplement Recommendations for Metabolic SupportQuotes:"You must eat to lose!" "Intensity changes the body; we must build muscle." 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fasting! We've heard so much about eating less, conquering our hunger and forcing ourselves into fat burning or weight loss by fasting. But is it really as good for us as we've heard? When should we fast? 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:Greg's BackgroundCycling for Fitness vs Competitive CyclingEquipmentGetting Start with TrainingLeveling Up Your Fitness with CyclingImportance of Recovery & Heart Rate Variability as a new barometer 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 Greg: Website &  FacebookQuotes:"Figure out your FTP (Functional Threshold Power) by peddling as hard as you're willing for 20 minutes. The average watts over the 20 minutes is your FTP." - Greg Waggoner"Use landmarks. Test to see how long it takes you to go from this tree to that fire hydrant. Train for a month. Then test between the same two landmarks to measure your improvement and the efficacy of your training." - Greg Waggoner

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fat! Specifically, in relation to packaged foods. Should we be eating the full fat, low fat or no fat versions of foods? Are the rules different for different foods? In just a couple 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

While the food industry has been making packages and servings bigger and bigger over the years, the diet industry has been telling us to eat less, cut out whole foods groups and each fad diet contradicts the last. It's no wonder we're all confused. And over time we've developed portion distortion. In this episode, Jenn clears it all up, answering not just what foods to eat but how many servings of each and what constitutes a serving. The best part? No Scales or Measuring cups Required. SCORE!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 PlanQuotes:"Use the guidelines, be realistic, don't go crazy!""It's not about eating less, it's about shifting the proportions of the foods on our plates."

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fruit! Over the years, we've heard a lot of conflicting information about fruit. So should we eat it or avoid it? Are bananas the reason you're not losing weight? In just a couple 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

You know those moments...you indulge in the mac n'cheese or the ice cream and vow to workout extra hard tomorrow. Or we justify an extra cocktail because we pushed ourselves in our workout. This comes from that idea of calories in, calories out and as long as we burn more than we consume, we're fine. Right? But are we really? In this episode, Jenn breaks it down, debunks this long-held belief and gives us a new motto to live by.   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 PlanQuotes:"A calorie is not a calorie.""You can't outrun your fork.""It's not calories in, calories out; it is quality in, quality out, get up and move more!"

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn tackles Dessert! Who wants a life without birthday cake or ice cream? Certainly not this crowd! In just a couple minutes, you'll learn how to keep dessert in your life, guilt-free. 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

During lock-down we've seen pollution clear and dolphins swimming in Italy's canals. Jenn wondered: what can we do to make sure we don't undo this progress as we slowly return to life outside our homes?  Believe it or not, a major contributor to greenhouse gases is our food waste in landfills. Jenn dives into the global challenge of food waste and composting. This is one area where the small things we do at home really can have global impact! Listen in for how to make it easy, surprises for all that we can compost and success stories from around the world.  Become A Member: https://glow.fm/saladwithasideoffries/         Thanks to Our Partner,  SNAP!  Text "CLEAN" to 844-947-4846 to receive link & discountLinks: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:"Food waste is a systemic issue, but there's much we can on an individual level that has the potential to create real impact.""A single head of lettuce takes 25 years to decompose in a landfill.""Eat. Compost. Rebuild."

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn discusses Rice! Is it off limits? Is brown rice really better? Rice can be a great kitchen staple but potentially counter-productive for our health; the difference is in one detail. Do you know what it is? Have a listen! After all, it's just a couple 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

We've been home for many weeks now; many of us alone, others with their kids, significant others and perhaps extended family. This week Jenn chats with nutritionist Anna Engelhardt who is in quarantine with her two kids and husband. Anna opens the door to her home, sharing the ups and downs of quarantine for her family from stressful work days to her daughter's birthday celebration and maintaining her own sanity.  Full of real stories along with tips and tricks, this episode shows us that as much as we may feel isolated, our experiences are amazingly similar. We are all in this together!Become A Member: https://glow.fm/saladwithasideoffries/    Connect with Anna: http://slowolution.com/ 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 Anna : Website & IG & FacebookQuotes:"As a mom, it's so important to start my day on my terms because you never know what moods your kids will be in." - Anna Engelhardt"As much as we may feel alone and isolated, we are all in this together; even if we live on the other side of the world, we're more similar than we realize." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn reviews Vegetarian & Vegan life! Well, the food part of life. Whether you've considered going "plant based" or simply want to better understand what people mean when they say they're vegan, listen in! After all, it's just a couple 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

Feeling exhausted? Overwhelmed? It might actually be the result of moral fatigue. Jenn interviews Bioethicist, Elizabeth Yuko to discuss the ethical considerations around the current pandemic. Everything from why we're exhausted to handling people who aren't wearing a mask, as well as sexual health and returning to "normal" life, Jenn asks all the questions you've been pondering and then some! Become A Member: https://glow.fm/saladwithasideoffries/    Connect with Elizabeth on Twitter: https://twitter.com/elizabethics 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 Elizabeth: Website & TwitterQuotes:"We have to think of ourselves in terms of public health, not just our own health as we've done for our entire lives. It's balancing our autonomy with the greater good of public health." - Elizabeth Yuko

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fat Burning Mode! How can we get our body into fat burning mode and keep it there, while still living life? The answer and more 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

We've heard it a million times: sleep is important; be sure to rest; get 8 hours per night. But WHY?!  And then others say, sleep less and you have more time in the day. But does that really work in our favor?! Jenn  deep dives into what happens in our bodies when we sleep, what impacts our sleep - both the quality and the quantity, and what we can do about it! During quarantine and otherwise, this is a must listen!!  Become A Member: https://glow.fm/saladwithasideoffries/         Jenn's Reco's for Sleep Support: https://bit.ly/sleepcocktail 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 Recommendations for Sleep SupportQuotes:"Sleep is emotional and physical first-aid.""Sleep sharpens every tool in your immune arsenal.""Sleep issues present as MANY different disease states. Our doctors treat those disease states and symptoms; but if we improve our sleep, we allow the body to heal and those diseases may resolve themselves."

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn teaches us about Net Carbs! In just a couple minutes, you'll learn what they are, why they matter, how to calculate the number and what number you'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/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

This is real life, although it seems surreal! Many of us passed the month mark of social distancing to help slow the spread of a pandemic. If you don't personally know someone suffering from Covid-19, now you do! Meet Mike Bane, a 42-year old, healthy guy, who works as a lawyer in Chicago and lives with his wife and toddler daughter. That is until the novel coronavirus took-over. This is not a drill! This is real and we all must do our part. Become A Member: https://glow.fm/saladwithasideoffries/    Mt Sinai Plasma Donation Survey: https://redcap.mountsinai.org/redcap/surveys/?s=RCC7FNHK3Y&_ga=2.43512485.125259012.1586530434-1945386885.1585287271 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 PlanMt. Sinai Plasma Donation SurveyQuotes:"There is nothing more terrifying than not being under water and not being able to breathe" - Mike Bane"About 15 days from onset of symptoms to being discharged from the hospital. Then 14 days of isolation.""Having it is what terrified me so much to return to my family." - Mike Bane

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Gluten! In just a couple minutes, Jenn answers the biggest questions around gluten: What is it and are we all better off just not having 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/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

When so much feels out of control, it can feel like we have little power. Jenn interviews Leadership and Business Coach, Tricia Senzel, to discuss working from home, personal power and reclaiming it. This is all about wellness from the mind, body, spirit perspective. Plus Jenn mentions her upcoming Get Lean in Quarantine group! (contact Jenn for more info)Become A Member: https://glow.fm/saladwithasideoffries/    Connect with Tricia: https://triciasenzel.com/ 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 Tricia: Website & Book an AppointmentQuotes:"Think about locusts of power and Six stages of power, from powerlessness to empowerment." - Tricia Senzel

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Dairy! Whether you love it or hate it, or maybe it's a love/hate relationship, you'll find the answers to your burning questions about dairy in just a couple minutes. Truth is, most of why we think we need to eat it is all marketing! 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

We all know stress isn't good for us...but why exactly? In this episode, Jenn breaks down the stress response and its implications on the rest of our body. One big take-away, those cravings for chocolate, sugar, carbs or a cocktail are actually chemical! It's not about willpower at all. And of course, Jenn gives us plenty of ideas for what we can do now, to help manage our stress, especially during these unprecedented times. Become A Member: https://glow.fm/saladwithasideoffries/         Episode Partner: Use code 10OFFMA for 10% off at www.lumieredevie.com/bettermylifenowLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Recommended Stress Management Botanical FormulaQuotes:"What was designed to save our lives is also now leading to our demise.""You can't outrun your fork."

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Water! How much are we really supposed to drink? Will it curb my hunger? Ever heard it's better to drink warm water? These answers and more 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

Paula Rizzo, founder of ListProducer.com, author of Listful Thinking and Listful Living, joins Jenn for a conversation about self care and productivity. While this episode was recorded before the coronapocalypse, it's never been more relevant! How can we be most productive and efficient while finding time to do less? Paula answers this question and more to teach us the truth about self care; it doesn't require as much as we think it does. Do  you know what Hygge and Ikigai mean? You'll be glad Jenn talked to Paula!Become A Member: https://glow.fm/saladwithasideoffries/    Connect with Paula: https://listproducer.com/ 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 Paula: List Producer & Media Trainer Quotes:"The way I was operating was not kind to my body...and I ignored it until I couldn't any longer." -Paula Rizzo"Self Care is kindness toward yourself." -Paula Rizzo"Rest is the new hustle." - Paula Rizzo 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Protein! Ever wondered if you're eating enough protein? too much? Is protein that important? These answers and more in less than 7 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

In the final installment of a 3-part series called A Calorie is Not A Calorie, Jenn teaches us about Fat. Not only do we get clarity on the different kinds of fat, what we want to eat and avoid but also signs we're not getting enough fat in our nutrition. Jenn shares her go-to Omega 3 and more!  We're keeping things business as usual during this coronacraziness.Become A Member: https://glow.fm/saladwithasideoffries/         Episode Partner: Use code 10OFFMA for 10% off at http://bit.ly/3a24XBGLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Recommended Omega 3Quotes:"Fat is not the enemy...trans fat is."

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Immune Health! Learn how to improve your immune system through nutrition. 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 PlanNutrition Nugget: Vitamin D, Vitamin C, Aloe, Immune

Jenn interviews Life Coach, Andrea Owen to answer our burning questions about life coaching, building a business as a mom, wellness over the course of our lives and more!  Andrea shares much of her personal story which is inspiring, encouraging and comforting. If you've ever wondered if life coaching may be your next step, this one's for you.Become A Member: https://glow.fm/saladwithasideoffries/    Connect with Andrea: https://yourkickasslife.com/ 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 AndreaNutrition Nugget: Vitamin D, Vitamin C, Aloe, ImmuneQuotes:"I go through periods of burnout with each type of exercise...and I don't think I've ever worked out for the sole reason of my health." -Andrea Owen"The assignment from a Life Coach is often less about the assignment and more about what you experience while doing it." -Andrea Owen 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about potatoes! 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

In part 2 of a 3-part series called A Calorie is Not A Calorie, Jenn tackles sugar. And no, it's not your typical "stop eating sugar" conversation! This episode explains what happens in our body when we eat sugar, how most foods turn into sugar and sweeteners: the natural, the artificial and what to avoid at all costs. As always, you get super approachable science with realistic strategies for living a healthful life. Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at www.lumieredevie.com/bettermylifenowLinks: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:"Aspartame is a neurotoxin once in our bodies and heated above 96 degrees.""Eat your dessert right after your meal instead of waiting and eating it later, by itself."

This episode continues our Fitness Series! Jenn interviews personal trainer, former Physique57 & Barry's Bootcamp instructor, Gali Dotan. Jenn and Gali touch on adrenal fatigue, teach all of us how to change-up our regular routines and dive deep into prenatal and Post-partem workouts plus nutrition. Addressing the biggest misconceptions and more, this episode is not to be missed; whether listening for yourself or for a loved one having baby, there are lots of gems!     Become A Member: https://glow.fm/saladwithasideoffries/    Connect with Gali: https://www.instagram.com/galidance/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 GaliQuotes:"Take it easy and don't work your core are two of the biggest misconceptions around working out while pregnant." - Gali Dotan"During your second trimester you an actually push harder." - Gali Dotan"Don't eat for 2; eat for 1.1" - Gali Dotan

The Bulls-Eye of Change is Jenn's framework for understanding behavior changes. This episode tackles not just HOW to make long-lasting shifts in our lives, whether food related or otherwise, but also discusses WHY change can be so challenging. Listen through for Jenn's challenge to all of us this week. Are you in? It's going to be really fun(ny)!Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at bit.ly/3a24XBGLinks: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:"What we do each day are our behaviors. Repeated behaviors create our habits. The sum total of our habits creates our identity.""Give ourselves, and others, the time and space to make changes."

This episode begins our Fitness Series to learn various  methodologies and determine what's right for each us. Jenn often talks about her own go-to workout, Physique57, and today's episode features the creator of the method behind this fan favorite workout, Tanya Becker. Tanya shares how each of us can take the Physique57 philosophy and apply it to what we're already doing along ways to step up your fitness game!Become A Member: https://glow.fm/saladwithasideoffries/ Learn More about Tanya & Physique: https://physique57.com/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 PlanLearn more about Physique57Connect with TanyaQuotes:"Intensity changes the body" - Tanya Becker"Do things that make you feel good ... and then you'll stick with it." - Tanya Becker

It's an intervention. You've heard of low carb and no carb plans; but what's the RIGHT carb and how much are we supposed to have?  Jenn breaks down the details of carbs vs grains, what's proper nutrition and finally how to go from where we are now to where we want to be when it comes to grains. This is part 1 of a 3-part series called A Calorie is Not A Calorie; you don't want to miss these! Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at bit.ly/3a24XBGLinks: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:"If you consume carbs and the glycogen stores in the liver are full, you will store the carbs you are consuming as fat.""The average American eats more grain than an Olympic athlete is advised to eat for race fuel.""Grains are essential for nutrition bu like everything else, need to be consumed with variety, balance and  moderation."

Have you ever seen a chiropractor? When someone suggests it to you, do you make a face? Dr. Robert Shire joins our host, Jenn Trepeck, to clear up the misconceptions about chiropractic care, understand when it might be a good idea for us to visit one and so much more! Become A Member: https://glow.fm/saladwithasideoffries/    Learn More about Dr. Shire: https://www.drrobertshire.com/  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 Dr. Robert ShireQuotes:"If the smoke alarm is going off you don't take the battery out; you go find what's causing the smoke because it's probably a fire...that's chiropractic care. DC stands for Doctor of Cause" - Dr. Robert Shire"Chiropractic first, medicine second, surgery last" - Dr. Robert Shire

By Popular Demand! You asked for it: Jenn's guide to eating out while maintaining your health and weight loss goals. As you know, Jenn eats out/orders in virtually EVERY meal and has maintained her weight loss for over a decade. What's more, she did this even in the height of her weight loss efforts. You CAN do this too! In this episode you'll learn how to navigate any restaurant situation so you can have a social life and healthful habits too! Become A Member: https://glow.fm/saladwithasideoffries/ Episode Partner: Use code 10OFFMA for 10% off at www.lumieredevie.com/bettermylifenowLinks: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:"As yourself: Is this an at-home meal replacement or a celebrations/splurge meal?""Be ware the salad! Become salad savvy...""For Dessert, remember the '3-bite rule,' eat it right after dinner and order warm water with lemon when others order coffee." 

Jenn interviews young entrepreneur, podcaster and author, Jordan Paris. Jordan shares his health and wellness life to show us what it can look like when health is your #1 priority. 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 PlanJordan's Website & Podcast: Growth Mindset UniversityQuotes:"Health is eating right, sleeping well and functional movement." - Jordan Paris"Growth mindset means anything can be improved with effort/ purposeful practice." - Jordan Paris 

Did you re-commit to living your best life, being your best self? Is a piece of that focused on your health?  After a season of indulging, it's time to reset. Jenn teaches us how to detox in a healthful, productive way. Don't worry, it's not a coffee enema :) 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 Quotes:"It's week 1 of your life; I want you to move less and eat more! I know, the exact opposite of what you thought a health coach would tell you."