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

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." 

Are we there yet?! Will this ever end? Start the year knowing where you're headed and with this checklist you'll have a roadmap to hit the ground running in 2020! We are also kicking off the first official week of our Membership Program; don't miss out on this week's absolutely delicious, healthful recipes. Join now! 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:"Small steps in the same direction lead to huge distances over time.""Words to the Wise: The ultimate objective is to become what we call Unconsciously Competent.  Think about it…what does this mean? It means that your default is low GI, healthful choices. You are an active person and without that activity, something is not right. You can handle challenging situations in constructive, healthful ways. When, without excessive concerted effort, your health is a priority, you feed your body, mind and spirit everything it needs then we declare it with joy, energy and passion:  You are unconsciously competent."

2020 on the mind? Is your health on the list of commitments for the new year? Is your weight at the top of your resolutions list AGAIN? Here's your chance to double-down on the value you're already getting from this show. Join our NEW Membership Program. For $10/month you will receive*: - A new recipe, 4x/month (weekly)- A curated article or study to dive into topics not covered in-depth on the show, 1x/month (monthly) - Additional discounts from Jenn & her partners- Live Q&A with Jenn to target your specific questions or challenges & celebrate your victories 1x/quarter (quarterly)*This is a 3-month pilot membership. Offering & Price subject to change after March 2020Links: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 today's episode you meet Jenn's Friend Charles who was diagnosed with Guillain-Barré Syndrome (GBS). Doctors couldn't believe his speedy recovery and it's a lesson for all of us. Links:Learn more about GBS & DonateConnect with us! FB Page & Private FB Group Jenn's InstagramBecome a MemberTake the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes:"Those who think they have no time for healthy eating will, sooner or later, have to find time for illness." - Edward Stanley

Call it tracking, call it journaling, call it a pain the a$$! But there's a reason for it! In this episode Jenn teaches us all the things to note each day, how to do it easily and most importantly, WHY it's critical for our success.Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's Recommended Journal (use code 10OFFMA for 10% discount)Quotes:"There's no bias in the data.""What I came to learn through tracking, was it gave me more mental space because I didn't have to keep all this stuff in my head, and it showed me all the things I WAS doing when I felt I wasn't doing enough."

Stuck in a rut? Feel like you're always buying the same things from the grocery store, preparing them the same way and therefore eating the same things EVERY DAY? Chef Bailey Cohen helps us through the grocery store and our kitchens to add variety without adding time or stress. Yes, please!Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanRecipes for Jenn's ProgramsChef Bailey Cohen's website, InstagramQuotes:"Every time you go to the grocery store, choose one new food you've never tried before...Jackfruit"

The secret to life-long health, weight management and living is learning how to cheat. Here you go! You're welcome ;)Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes:"Remove the word 'cheat' from your vocabulary; it's all a part of the plan.""Food choices move us closer or further from our goal...calling it cheating gives it way more power than calling it the last bite I took."

Host Jenn Trepeck talks with Dr. Elisabeth Gordon about our sexual health covering what it is, how we can cultivate it for ourselves, teach it to our children and the greater impact of improving it. (Hint: It's bigger than you might think)Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanDr Elisabeth Gordon's Website, Twitter & InstagramQuotes:"The relationship of poor sexual health leading to depression might even be a stronger correlate than poor sexual health leading to depression." - Dr. Elisabeth Gordon"Sexuality is ubiquitous; you are not alone. You may feel as though you are the only person experiencing something and your doctor may not see it often but there are people in the world experiencing the same thing!" - Dr. Elisabeth Gordon

Thanksgiving is upon us! And with it the season of celebrations and eating. This episode features Jenn's favorite tips and tricks for tackling Thanksgiving and any other holiday or feast in your future.Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes:"Keep the main thing, the main thing!""The Three-Bite Rule: science shows the only bites we actually taste are the first, the second and the last. So eat your favorites, have three bites and move on!"

From working on Wall Street to co-founding Physique57, a boutique fitness studio, Jennifer Vaughan Maanavi shares her journey. Most of all we learn the positive impact of fitness on Jennifer's life which demonstrates stories of growth aren't always dramatic but are nonetheless powerful.Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanPhysique 57Quotes:"Positive begets positive; small steps in the same direction lead to huge distance over time." "If I could push through a grueling thigh set then surely I could make that difficult phone call." - Jennifer Vaughan Maanavi

Ever contemplated cutting out meat/animal protein entirely? Know someone who has? Is it really our healthiest bet? Plant-based Chef, Brandy Cochrane talks the various forms of vegan and teaches us to reframe our relationship with vegetables.Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanEntrepreneur Meal Plan with Brandy CochranePlant Candy BlogBrandy's IG Quotes:"I researched myself out of eating meat." - Brandy Cochrane"I think about vegetables the same way most people think about a rack of ribs." - Brandy Cochrane

Is your idea of meditation the yogi sitting cross-legged on the floor chanting "ooohmmmm"? Nandar Matari dispels the myths, explains the benefits and shares not just HOW we can all do this but WHY we must! This is not your momma's meditation.Links:Connect with us! FB Page & Private FB GroupJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanConnect with Nandar on FacebookMatari MeditationsQuotes:"Meditation grows the prefrontal cortex of the brain and shrinks the amygdala which shifts where our decisions are made, from emotional (amigdala) to intellectual (prefrontal cortex).""It takes 8 weeks to see the impact of meditation in your life." - Nandar Matari

Remember hearing you could swap oil for applesauce when baking? This episodes gets to the bottom of healthful recipe swaps and related misconceptions so we can eat our favorites while promoting our health!Links:Salad with a Side of Fries WebsiteJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanDiversity KitchenDiversity Kitchen on InstagramDanielle's InstagramQuotes:"Simply eliminating certain ingredients or proteins, doesn't make something inherently healthy. We must think about our recipe swaps in terms of nutrition.""Don't count calories; count chemicals." - Chef Danielle Alex

Are you a pre-work or a post-work workout person? Or maybe you're not a workout person at all but think you probably "should" fit it into your life? This episode helps us understand the best time of day, what to include in our fitness program and debunks one of the biggest misconceptions around exercise and weight loss.Useful Links:Salad with a Side of Fries WebsiteJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan Quotes:"When it comes to new exercise habits, studies show we must do it every day to create the habit.""If you can disconnect the exercise from your weight, you will enjoy it more and stick with it!"

This is what allowed me to say I've kicked my food issues. What's more, it's also how to keep your body in a fat burning mode and avoid fat storage modes. This is your answer for the long term, sustainable way of eating that promotes your health. Your weight will then take care of itself! Crazy, I know...but true!Helpful Links:Salad with a Side of Fries WebsiteJenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanJenn's recommended Fiber PowderQuotes:"This is what allowed me to say I've kicked my food issues.""When we're in the middle zone, consistently, we never put our body in the fat storage zones, our body will actually release the fat stores it was holding onto, and it can handle the occasional spike (treat) without it having the same impact on your weight as it does today."

By Popular Demand: Let's dive deeper into everything we learned in Part 1 of Reading Labels. In this episode we practice by looking at popular bars, snacks & meatless protein options to assess their nutrition. Helpful Links:Salad with a Side of Fries WebsiteJenn's InstagramLearn more about working with JennQuotes:"The choices you're willing to make today are different than the choices you may be willing to make a year from now."

Your BMI puts you in the obese category? Not to worry; BMI is BS! In this episode, you'll learn exactly why and what to measure instead.Quotes:"BMI was deemed appropriate for population studies and inappropriate for individual evaluation.""Not all pounds are the same. So, 1 lb ≠ 1 lb."Helpful Links:Jenn's Recommended Scale to Measure your Body Fat %Jenn's WebsiteSalad with a Side of Fries Podcast Website

Reading Labels isn't easy! In this episode, we'll walk through which pieces are important, which you can ignore and what this stuff REALLY means. You won't believe what the regulations allow when it comes to our food labels in the US.Disclaimer: This one is a bit dense but it's SO important! Hang in there and maybe take notes :)Useful Links:Salad with a Side of Fries Podcast WebsiteConnect with Jenn on IGReferenced Episode: GMO, Organic & Local, Oh My!Quotes: "Protein and fiber at every meal makes removing fat no big deal.""0g of trans fat + 0g of trans fat ≠ 0g of trans fat.""Net Carbs: single digits; ≥ 5g of Fiber; ≤ 5g of Fat; 7g of protein = 1oz"

In this episode we discuss the State of Our Food, focusing on fruits and vegetables. We dive into food quality and choosing between GMO, Organic and Local produce. Useful Links: Salad with a Side of Fries Website Jenn's Recommended High Quality Multivitamin Quotes "In 1950, 100 grams of spinach contained 150mg of vitamin C; in 1994, 100 grams of spinach contained 13mg of Vitamin C." "The USDA said nearly 70% of our vegetables and 40% of our fruits are imported as of January 2017."

In this episode, I run through the 5 Fat Factors; the 5 most prevalent causes underlying our health, wellness and weight challenges. Key Points: Yo-Yo Diets Crash Dieting Sedentary Lifestyle Garbage In Stress & Adrenal Fatigue Notable Quotes: "I ordered steamed fish and vegetables for dinner, and my body stored the whole meal as fat." "The stress response, designed to save our lives, is now killing us." Useful Links *Salad with a Side of Fries Website *Jenn's Instagram

In this episode, I sit down with Christine Sotmary to talk about the power of acupuncture in helping you create a healthy body and mind. Useful Links: Salad With a Side of Fries Gonna Dance Forever Christine's LinkedIn Quote: "The worst thing for your health is stagnation." - Christine Sotmary

In this episode, I sit down to share the secret truth about drinking alcohol when you are trying to get into shape. This one might surprise you... Key Points: Why the liver is the most important piece of drinking alcohol How the liver identifies and eliminates toxins How the liver processes alcohol and sugar first Why alcoholics develop fatty liver How to make your liver's job easier when you drink Notable Quotes: "Sometimes it's better to cut up a peach and eat the whole peach, rather than trying to drink a juice." Links Mentioned: Salad With a Side of Fries Website NutriClean® HepatoCleanse (Liver Support Formula)

In this episode, I introduce you to the podcast and why you should be listening.