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

Are you in your midlife era and noticing weight gain? Are you struggling to lose weight now that you’re over 40? Are you considering one of the weight-loss pharmaceuticals on the market to help you battle your weight? Before you turn to weight loss pills, tune into this episode to learn a better way to manage your health for the long term. On this episode, Jenn speaks with nutrition coach, geriatric pharmacist, and fitness pro, Amy Wilson. Amy helps women work through their midlife weight gain by focusing on stress management, sleep, and eating real food. She provides some incredible tips in this episode that anyone can start doing today to work towards achieving their best health and focus on optimal aging. Amy gives her opinion on pharmaceutical drugs such as Wegovy, Mounjaro and Ozempic, talking about how they work in the body and the side effects that are being seen already. Tune in to gain a better understanding of how your body copes with stress and how to create optimal health, no matter your age. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [4:38] Amy shares how she became a pharmacist and became passionate about health and wellness.●  [12:16] What gets us so stuck losing the midlife menopausal weight gain?●  [15:55] What is the connection between blood sugar and aging and how we are creating accelerated aging in the body? ●  [22:55] How does stress impact our body weight? ●  [29:44] Amy talks about dietary needs utilizing real foods.●  [33:34] How do you incorporate weights into your fitness routine? ●  [35:30] How does sleep impact our weight loss?●  [38:57] As a pharmacist, what is Amy’s outlook on pharmaceuticals for weight loss such as Wegovy, Mounjaro and Ozempic?  ●  [42:30] How can fad dieting affect our bones over time? ●  [44:00] Skinny is not healthy, skinny does not equate to happiness. KEY TAKEAWAYS: ●  [13:15] Our metabolism pretty much stays the same until we are 60-65. However what we have done to ourselves with fad diets has slowed the metabolism down. ●  [36:51] Focusing on your sleep will have huge impacts on your health. Work on creating good sleep hygiene/sleep habits by going to bed at the same time every night and waking up at the same time every morning. ●  [44:00] When you are on medications to treat side effects of other medications and you have no energy or don’t feel your best, that keeps you from living your life to the fullest. When you are scared to get off these medications because you are scared that you’ll gain weight back because you think skinny is healthy, that is psychological dependence. ●  [45:00] We have to stop thinking that skinny equals healthy or that being skinny will make us happy, because it won’t. If you are not happy now, getting to whatever weight you think you need to be at, that’s not going to open up the doors and make everything all better. You have to be happy with who you are now. Stop fad dieting! Instead, focus on your nutrition, health, and building muscle and see what happens to your quality of life. QUOTES: [12:21] “This is what’s happened, we have accidentally, not on purpose, caused our issues, and how we have done that is what we started doing when we were 16, and that was dieting. That was the fad diets, starving ourselves to get into the prom dress, to get to the wedding, to be the bridesmaid or now its high school reunions, or another wedding or an event, and we do all these fad diets. And every time you did that fad diet, I don't care what anybody says, you did not lose body fat, every single time you did it, you lost muscle.” - Amy Wilson[16:38] “It’s not calories in, calories out. It’s quality in, quality out.” - Jenn Trepeck[18:10] “A banana’s not bad, an apple’s not bad, it’s the other stuff that we are eating that is causing these high peaks of blood sugar. What we want is this little wave. We go up, we go down, we go up, we go down. What we’re causing is this massive roller coaster, we go up, we drop down, up and drop down, and every time we do that, we are increasing our chronic inflammation.” - Amy Wilson"We’re having diseases of age at really young ages.” - Jenn Trepeck[33:08] “It’s also working on those behaviors because we need to learn how to navigate life, not with food. We need to enjoy food. That’s a part of our experience, but it’s not our drug to go to for anxiety and depression.” - Amy Wilson[42:57] “Your body is so smart. It wants to survive. It’s going to figure it out, so it’s going to get amino acids from your muscle. It’s goi

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about writing your acceptance speech. Taking inspiration from awards season, Jenn asks us “what’s the award that you would love most to win?” Best parent award? Biggest health transformation? Think of what you want to accomplish and what it would take to achieve that, reflect on what support you would need and how you would get there. Then write an acceptance speech noting everything you did to win that award. Read this each morning to help you pursue your goals! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Water is just water….right? Wrong! Analemma has uncovered just how critical the condition of water is, how to transform water to be coherent, and are proving how their Mother Water could change the world. Tune in to learn more! This week, Jenn is joined by Mario Brainovic and Dr. Eric Laarakker from Analemma, a company that is bringing coherent state back into water. Dr. Laarakker and Mario discuss why Analemma water has the power to change the world and how they are working to get it into the right hands. They discuss the impacts water has on the mitochondria, microbiome, and energy within our bodies, as well as what our current water and soil are lacking. Mario and Dr. Laarakker talk about the studies they have run and the incredible research they’ve done to prove just how powerful water is. Tune in to this truly fascinating episode to learn the impacts Analemma can have, why it is so incredible, how it just might change everything.  The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [6:38] Mario shares how the partnership came to be between him and Dr. Laarakker.●  [8:02] What led Dr. Laarakker to look at water closely? ●  [12:03] Why was there a need to change our water?●  [15:21] How does changing the molecules in water affect the organism that’s using the water?●  [18:35] Mario and Dr. Laarakker explain how a crystal can transform water. ●  [20:50] What is “Mother Water?”●  [27:05] How does the mitochondria and ATP change using Analemma?●  [30:36] What research did they do with the microbiome?●  [37:55] Why haven't more people heard about Analemma before and its life/environment changing affects? ●  [40:35] How do people know that Analemma is actually working for them?KEY TAKEAWAYS: ●  [9:41] One of the most important ingredients to change biophoton emission is water.●  [20:58] Water energizes itself by moving left to right and going through turns. Electromagnetic harmful fields, toxins, and straight water channels all impact the quality of our water. Even when using something like a water filter, while it can reduce the harm in the water, the water still has memory of all the chemicals.●  [32:50] 95% of serotonin is being created in your gut by your gut material, and it’s being delivered to your gut-brain barrier. So the state of your microbiome influences how you feel, how you experience life, what your mood is, it is extraordinarily important. Analemma has shown that if you drink the water, your microbiome is going to improve. QUOTES: [10:56] “We did some more tests and then we realized that there is more to it, that’s the whole-season function in it. So actually now it takes us almost a year to create the mother water because all seasons matter. In wintertime, I’m an acupuncturist and in acupuncture, at this time in the winter, your kidney energy is low, so your frequencies change almost every day. So we wanted to have all these parts into it and we created some more devices to get lightning in it until we had the beautiful perfect device we have now.” -  Dr. Eric Laarakker[12:13] “We realized in our research that water currently exists in what we call a chaotic state. So H20 molecules actually crash into each other constantly. There is a whole chaos there and nobody actually understands that because it’s happening on an atomic level. But we found that there is a way to create harmony, to bring harmony back into that chaos where those same H20 molecules start linking together and creating this liquid crystalline structure. In that unique process, water becomes alive. It actually becomes empowered to do so much for our health.” - Mario Brainovic[13:56] “Actually, we consider our water a radio, which gets all the information out of the cosmos, and it passes it through your body. At the end of the story is that almost every chronic disease is a communication issue in your body, so it helps restore the communication system in your body.” - Dr. Eric Laarakker [15:09] Changing the way the molecules in the water move, translates into a change in the organism that’s using that water or drinking that water.” Jenn Trepeck[17:21] “You can very, very accurately measure the changes in brainwaves and we decided to go with the gold standard study. We actually took identical twins because they're genetically identical, so if you give something to one and not the other, you can very accurately see the changes happening. So the doctor administering the water didn't know which one was which, and twins didn't know which one was which, and we were just monitoring t

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about bread tags. Did you know that the different colored bread tags on fresh bread actually have a meaning? Jenn is giving the inside scoop on what the different colors mean and how to pick the freshest loaf available while shopping! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are you doing all the weight-loss things you are “supposed to”, but your body is still not releasing excess weight? This week on the podcast, our guest is sharing the top 3 reasons this could be happening and what you can do about each one!! This week Jenn has invited dietitian Becky Bell on the show to talk about the top 3 reasons and remedies for weight loss resistance. At times people struggle to lose weight simply because they are not consistent enough with their habits, but there are other times where someone is doing everything they need to do to move the needle forward, and it’s just not happening. Becky talks with us about the impacts of stress, inflammation, and blood sugar balance. She gives great tips on how to determine what you might be struggling with, and the best ways to change the trajectory of those issues. Her information and tips are great resources as you work on your health in 2024. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [4:53] What made Becky become a registered dietitian with a focus on functional nutrition? ●  [8:01] What is weight loss resistance? ●  [10:00] What are the impacts of stress on weight loss resistance and how can we overcome this obstacle? ●  [15:25] What tools can you use to let go of stress?●  [19:32] How do you know if you have inflammation? ●  [20:59] How can you manage inflammation? ●  [30:04] Becky provides information about insulin resistance. ●  [32:38] What are the best ways to focus on blood sugar balance? ●  [38:17] What are some of the biggest mistakes that Becky see’s people make when implementing these recommendations? KEY TAKEAWAYS: ●  [11:36] We burn through so many nutrients when our body is under stress, leading to depleted vitamins and minerals which are essential to a healthy metabolism. ●  [19:37] Some of the signs that you are experiencing inflammation are feeling puffy, joint pain, feeling tired, brain fog, bloating, discomfort with food, irregularity in bowel movements, including diarrhea or constipation, and acne.●  [34:32] The best way to balance blood sugar is to balance your meals, ensuring you are getting protein, fat and fiber in every meal. Also, focus on meal spacing, if you are having the right type of meal, you should be satisfied for 3-4 hours which allows for your blood sugar levels to balance. QUOTES: “This applies to the people who are super consistent and feel like 'it's not working.'” - Jenn Trepeck[11:12] “Our body is designed to produce cortisol in times of stress, in times that there’s a threat to our body. When our body is being signaled that it’s not safe, the last thing it wants to do is get rid of body fat, because if you need extra reserves, if you’re under stress or there’s a threat coming to us, so it’s the signaling to your body to try to hang on to that body weight.” - Becky Bell[15:28] “It’s about learning to put yourself higher on your priority list and reminding yourself that it’s ok to say no, you do not have to do everything, you don’t have to be everything to everyone and saying no and deciding I need this.” - Becky Bell[40:18] “My philosophy with exercise is for one, let's find ways to just make a habit of moving more in general, how can you just move more incorporated in your daily life just to move more. Also let’s work smarter instead of harder with exercise, especially if you have a weight loss goal. I think the top priorities should be weight lifting to build muscle and walking, because those are forms of exercise that don’t put a ton of stress on your body.” - Becky Bell"If you are going to a traditional, conventional doctor and they are telling you your blood sugar is too high, your pre-diabetic, you probably have had insulin resistance for years, more than likely." - Becky Bell"You can reverse insulin resistance and pre-diabetes." - Becky BellRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESBecky's InstagramBecky's FacebookRooted Nutrition Therapies WebsiteGUEST BIO:Becky Bell is a Registered Dietitian that specializes in gut health, metabolism, and weight loss. She has over 15 years of experience as a dietitian and she is the owner of a functional nutrition practice, Rooted Nutrition Therapies.Becky is passionate about empowering women to achieve their healthiest weight in a sustainable way, without all the rules and restrictions. She focused on optimizing metabolis

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Inulin. You’ve probably seen inulin on the ingredient list of many food items, but what is it? Inulin is a type of soluble fiber that is found in upwards of 36,000 plant species. Typically chicory inulin is used as a replacement for fat in packaged foods. Inulin has been shown to support digestive health, blood sugar balance, fat metabolism, and more, but are there any down sides of it? Tune in to understand more of how it’s used, how to get fiber naturally, and if you should avoid foods with inulin included in the ingredients list. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

What is your relationship with money? Or is money something you keep hush hush about and buried in the back of your closet? This week, we are discussing financial health and how to ensure you have clarity and are set up for success. This week, Jenn is talking about financial health. Finances are a topic that stress out many people, so much so that they don’t even know what their budgets are or what their financial layout looks like. Instead of keeping all your financial woes in your closet, Jenn is diving in to creating a new money story, helping you gain clarity on what your finances look like, and giving tangible steps you can take to improve your financial health. Jenn also outlines how our financial health is connected to our physical health…and it’s about more than just the cost of healthcare or wellness. Tune in to learn more about creating a better financial story for yourself and how to take control of your money situation. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.  IN THIS EPISODE: ●  [8:56] What are the connections between our physical health and financial health? ●  [11:34] Where is the gap when it comes to teaching about financial health?●  [17:47] How do you uncover what your money story is and how are emotions tied to it? ●  [22:26] The elephant in the room: wellness costs money ●  [27:11] What does it mean that “if you don’t know your money, you don’t own your money?”●  [31:21] Finances are very hush hush, how can you find someone qualified to help you with your finances? ●  [33:59] What is a complimentary savings report and how does Jess use it with her clients?●  [36:31] What all is included in budgeting and preparing for your financial health? ●  [38:13] What are the best tools out there for free that will help with financial health? ●  [44:19] Could winning the lottery shift your money story? KEY TAKEAWAYS: ●  [20:11] Debt is a tool, it is either used to get what you want or get what you need. It is not a state of being, it is not an emotional component to your life, it is not a burden, it is simply a tool. ●  [32:24] When looking for someone to help you with your financial health make sure they are qualified and passionate. You want to ensure they are in your corner, helping you understand your finances and re-write your money story. There are many different free resources online and if that’s where you need to start, make sure you utilize resources from a reliable source. ●  [47:04] How we treat our money is actually how we treat our money. So if you are careless with it and shove it in a winter coat pocket, or have no knowledge about your money, that’s how you will treat your money. If you care for it, learn about it, become knowledgeable about it, that’s how you will treat your money.  QUOTES: [10:26] “The leading cause of death is heart disease, the leading cause of heart disease is stress, and the leading cause of stress is money.” - Jenn Trepeck [16:25] “There was a study done that was released just last month, so not even a month ago, that said for people to maintain their quality of living from just 2021, we’re talking two years ago, it now requires a family of four to have an additional $11,994 a year in income. That’s almost a grand a month to maintain the same quality of life that we had just two years ago.” - Jess Stirewalt“Money might not be a challenge in your life but ...everything is always changing...part of our healthcare system is such that people are sometimes one diagnosis away from bankruptcy.” - Jenn Trepeck[41:44] “The banks aren’t sitting on our money, yeah, y’all heard me, the banks aren’t sitting on our money. They’re utilizing and leveraging our money with these same strategies to make money on top of money off of our money. The bank isn’t investing in anything, but they’re reaping all of the benefits.” - Jess Stairwalt[43:44] “Really the objective in this conversation too is not even to say okay, here’s all the money in the world, or here’s the things for you to do to flip the switch, but to raise our awareness and get a clearer picture of where we are right now in connection to our finances, to then be able to take steps forward in a direction that is empowering rather than confronting.” - Jenn Trepeck “This is just another piece of our lives and the world that we're supposed to know but nobody ever taught us." - Jenn Trepeck RESOURCES:844-947-4846 - Text the code MONEYTop 5 Tips for Digesting Nutrition News Episode Secrets of the Millionaire MindRich Dad Poor DadCash Flo

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the perfect bar. Thanks to Sara for sending in the question wondering if the Perfect Bar is a healthful option. After reviewing the ingredients, Jenn is on the fence about them. They are a better option to a candy bar or cookie, but there are also better options out there for a satiating snack. Tune in to hear her review and decide for yourself if this is something you want to add into your snack options. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Jenn’s 2024 Resolution Revolution Group Coaching ProgramBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are you wondering how to make 2024 your best year of health, but you are unsure of how to start? Or did you kick off this year with an intense new regime and you are already “falling off the wagon?” Tune in to hear tips on how to take control of your wellness path once and for all!This week, Jenn is sharing an episode where she was interviewed by Min Sukree, host of the Share a Latte podcast. In this interview, Jenn shares where her wellness journey started and how she became the incredible health coach that she is today. Jenn and Min discuss consistency and how diet and exercise culture has led us to believe that fitness is all about intensity. Jenn debates this and gives concrete examples of how we can ditch the intense workouts and diets that are so difficult to maintain. She talks about tangible steps you can take to maintain consistency on your journey and how to make your health goals more manageable, so that you can stick to them. Jenn describes the two paths within her new six month Resolution Revolution Coaching Program that launches this month. She describes what the program will entail, who it’s for and the potential shifts that clients may experience throughout the program. Tune in to find out if her new program is right for you, and if it isn’t, what you can start doing today to make 2024 your most successful year yet when it comes to your health.  If you are ready to make permanent changes to your health in 2024, sign up for Jenn’s 2024 Resolution Revolution Group Coaching Program.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.  IN THIS EPISODE: ●  [4:50] Jenn talks about her personal health journey and how she got to where she is now. ●  [13:26] How did Jenn’s health change after 2007 with the education she was learning?●  [16:21] How does Jenn incorporate the science behind health and fitness to influence and create change?●  [22:06] How can you eat out and still stay on track with your health goals? ●  [29:22] What is Jenn’s experience with falling off the “consistency wagon?”●  [30:50] What is the difference between consistency and intensity? ●  [34:07] Jenn describes her new Resolution Revolution Coaching Program that launched in 2024.●  [39:20] What results will people expect from the program? ●  [40:40] What is a non-health objective goal? ●  [42:14] What is Jenn’s coaching method around her program? KEY TAKEAWAYS: ●  [16:00] Understanding the science side of things can result in a behavior change and a shift in our thought process. ●  [22:26] If your plan does not allow you to live your life, then it’s not the plan for life. Creating a realistic plan that allows you to be a part of the holidays, vacations, and every day life is where the magic will happen. ●  [30:45] If you are pushing for super intense exercise, it is much harder to be consistent: to find the hour or the energy to do the HIIT, that takes a lot. That intensity is harder to maintain. Consistency and Intensity are often inversely related, the less intense, the easier it is to be consistent. The more intense something is, it’s harder to be consistent. If consistency is the objective, then our objective is something less intense that we can maintain. So, the objective can be moving out bodies every day, and that may look different every day, making it easier to maintain.●  [43:38] Part of Jenn’s program focuses on a detox, because sweets, salt and fat are acquired tastes. This means that we learn they taste good, and that the more we have them, the more we want them. The more we have them, the sweeter or saltier or fattier something needs to taste in order for it to register. Starting with a detox can help clean out your system and get the benefits of all of the nutrition that you give yourself and reset your tastebuds. At first, the cravings may be tough, but as you add foods back in, your awareness of your cravings is dramatically different.  QUOTES: [13:50] “I believe that the difference between knowing what to do and actually doing it is understanding why.” -  Jenn Trepeck [18:35] “Talking about diet culture, we’re told to ‘eat less, move more’. If that was how the body works, would anybody have a problem? Clearly there’s more going on.” - Jenn Trepeck[19:21] “It’s not the calories that matter, it’s the quality of those calories that matter.” - Jenn Trepeck[25:52] “When I look at a menu in a restaurant, what it’s telling me is essentially what they have in their kitchen. It’s a recommendation but not a prescription. So if I want this salmon, but ve

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cooling your rice. Is it healthier to cook and cool your rice before eating it? The short answer is YES. The benefits come from the quality of the resistant starch, a type of fiber that is a powerful prebiotic, that is created upon cooling! Jenn breaks down the chemistry of this process and why resistant starches are beneficial for us. But, not all starches become resistant starches, so tune in to learn which vegetables and foods this impacts and how you can take advantage of these benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Jenn’s 2024 Resolution Revolution Group Coaching ProgramBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are you looking for the best way to get healthy in 2024? Are you contemplating all the fad diets out there or considering eliminating food categories? Stop right there and listen to this episode where Jenn walks you through Nutrition 101 so you can create wellness within you! Today, Jenn is talking all about nutrition 101. She discusses what nutrition is and covers the essential macronutrients and micronutrients our bodies need, breaking down each category and how to incorporate them into your diet. Jenn also discusses the benefits of consuming these nutrients from your food and then talks about how some supplementation can help when you are missing the mark. She touches on poverty and food deserts and how people in those areas can focus on their nutrition despite limited resources, as well as how the food industry has changed across generations. Tune in today to learn how to simplify your nutrition with these simple guidelines to achieve your best health.  The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [6:27] What does nutrition mean? Why is the quality of nutrients so important? ●  [9:00] Jenn breaks down what each of the macronutrients (carbohydrates, protein, and fat) are and why they are essential. ●  [25:49] How can you make sure you are getting the requirements of each category that the body needs?●  [30:29] Jenn breaks down the different micronutrients (vitamins, minerals and water).●  [38:11] How can poverty and food deserts affect nutrition? ●  [40:50] How has our food changed across generations? ●  [42:03] Jenn touches on other factors that go into the nutrients our bodies need and supplementation.  KEY TAKEAWAYS: ●  [06:30] Nutrition comes from nutrients. Nutrients are the building blocks of energy. Everything that we do in our lives requires energy, on a cellular level and on a physical level. Without nutrients or nutrition, producing energy becomes very hard. Nutrients are also essential for our bodies to grow and to heal. ●  [09:00] If you are trying a low/no-carb diet to kick off the year, pause for a minute. Carbohydrates are incredibly important. Carbohydrates are the preferred fuel for the body, providing the energy our bodies need to perform work, and the materials necessary to build and repair tissue. The quality of the carbohydrates make all of the difference when it comes to fueling your body. Simple carbs, as tasty as they are, are lacking quality and do not do our health any favors. Complex carbohydrates can provide consistent energy and help you feel sustained longer. ●  [11:00] An essential nutrient means that our bodies do not physically produce the nutrient, meaning we must get them from our nutrition or supplementation. There are 9 amino acids that our bodies cannot synthesize and 11 non-essential amino acids meaning, if the 9 essential amino acids are there, the body can make the other 11. ●  [12:30] Protein is another essential nutrient or building block for our health. Complete proteins, like an egg, contain all of the essential amino acids. Incomplete proteins, such as beans, lack one or more of the essential amino acids. So by combining different protein sources, we can ensure that we are getting all 9 of the essential amino acids. ●  [24:00] We need fat in our diets. Fats are involved in the production of hormones and affect our metabolism, which promotes digestion and satiety. When you are having digestion problems, ask yourself. “Am I missing a big category here?” and use your macronutrients to troubleshoot the problems. ●  [41:16] Even if you’re eating quality food, there tends to not be a wide enough variety of foods to cover all the nutritional needs, so the lack of dietary diversity can result in specific nutrient deficiencies.  Combined with the lack of physical activity, we are predisposed people to greater health risksQUOTES: [10:50] “What we want to do as we’re thinking about building our plates and how we’re fueling ourselves to create that energy, we want to focus on vegetables as our carbohydrates and then we can fill in with some of the whole grains. Carbohydrates are the preferred fuel of the body, they tend to be faster fuel for the body than some of the other macronutrients.” - Jenn Trepeck [20:06] “What’s really important is to recognize that lipids, or fat, play critical roles in the body. Fat helps maintain our body temperature, fat helps protect our organs so that we don’t bump into a doorknob and puncture something critical. Our brain is mostly made up of fat

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Wonder Monday low carb cheesecakes. Are they really a healthier snack option or are they just claiming to have “healthy” ingredients that aren’t actually good for you? Jenn walks through the ingredient list and discusses the health facts, diving into what is truly in the cheesecake bites. Ultimately, these could be a good snack option once in a while, but at the end of the day, you have to decide what is right for 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://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

There is no one size fits all health option and uncovering what the best health and lifestyle habits are for you can be confusing. Dr. Crippen is here to break down different ways to view your health and how to uncover your individual fountain of youth. In today’s episode, Jenn is joined by Dr. Jeff Crippen, a chiropractor, nutritionist and coach who enjoys helping others unlock their true potential. After suffering from migraines for years in his youth, he put his passion into helping others the same way he helped himself. Dr. Crippen discusses what he discovered when doing research to uncover the Fountain of Youth. He talks about how to achieve your body’s natural state of health, and what things can impact your individual health. They discuss energy within the body and how the energy surrounding you is affecting your brain and health. Tune in to learn the fascinating ways our body’s work that aren’t typically discussed. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [5:11] Dr. Crippen talks about his struggle of having constant migraines throughout his youth.●  [6:47] How did Dr. Crippen’s experiences lead him to become a doctor of chiropractic, a nutritionist and a coach? ●  [13:06] While Dr. Crippen was looking for the Fountain of Youth, what did he discover? ●  [17:16] If the body’s natural state is health, what are a couple of the mechanisms that can be used to return to our natural state? ●  [20:50] What does Dr. Crippen mean by nothing or no thing? What’s the best way to apply a practice into your life?●  [29:47] Dr. Crippen defines the Yellowstone Principle. ●  [37:11] Dr. Crippen discusses what the Model A Principle is.●  [44:01] How can someone identify their personal best step in 2024?●  [47:52] Dr. Crippen gives an example of how he starts working with clients. KEY TAKEAWAYS: ●  [25:53] Stress is an endemic part of life, but you have the power to change your physiology by changing your response to it, and not getting stuck in your stress. Every morning when you wake up, ask yourself what kind of mood you are in. This practice of simply naming your mood can benefit your automatic stress response throughout the day. ●  [36:07] Every effect has a cause, therefore if something changed in your health, there was a cause. Maybe it was a diet change, moving, the loss of a job, etc. If you can look at health more holistically, there is a better chance to find the exact cause, which means you will be able to fix the cause, and efficiently and effectively address the change in your health.●  [39:24] Individual nutrient requirements can vary up to 75-100x person to person. There is no one size fits all diet or health regime. That’s why it’s so vital to learn how your body operates best.QUOTES: “We’re not one size fits all machines, so just because one piece of advice worked for their brother’s sister’s cousin doesn't necessarily mean it’s right for you.” - Dr. Jeff Crippen“It’s real simple and real basic, but you can either focus on making someone less sick or you can focus on making them healthier. If you make them healthier, by definition, they’re becoming less sick. So instead of working towards treating the disease or the symptoms, you work on creating more health. As you do that, the proof is in the pudding, which is the disease or the signs of disease or symptoms go away.” - Dr. Jeff Crippen“So the more effective the placebo is, the higher the barrier, the higher the hurdle the drug has to clear. If we look at the fact that 30 to 70 percent of people can get better based on good communication, based on understanding, based on empathy, based on prayer, based on meditation, based on having a clear intention of what you want for your health, then instead of minimizing that, that could be something incredible to open up.” - Dr. Jeff Crippen“When there’s so much individual uniqueness between us, when we start making decisions, assuming people are one size fits all, when they’re actually not, we create a system that’s causing more harm than benefit, and that’s where we are now.” - Dr. Jeff Crippen “All healing begins with you.” - Dr. Jeff Crippen"'Health is the body's natural state.'” - Jenn Trepeck"Optimists live 7-15 years longer than pessimists." - Dr. Jeff CrippenRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESCrippen Wellness WebsiteTimeless You(th) BookJeff Crippen's InstagramGUEST BIO:Dr. Jeff Crippen’s mi

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. For the last nutrition nugget of 2023, Jenn wants to encourage you to think about what you can cheers to from 2023. Find the wins and gratitude of something you can celebrate. Then take the time to think about what you want to create in 2024 and cheers to that! Jenn gives some ideas to keep in mind as we celebrate and to kick off the year that aren’t resolutions, and explains what CHEERS stands for. Tune in to kick off 2024 on a positive note, and cheers to 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://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Resolution RevolutionBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

If you are a new listener or just haven’t been able to listen to as many episodes this year, Jenn is breaking down her Top 10 Episodes from 2023. Tune in to hear summaries of each episode to reflect on what we learned together in 2023 and use this as a playlist when you have some extra listening time. As 2023 comes to a close, Jenn is taking the time to walk through her top 10 episodes from the year! There have been so many great topics and guests on the show this year, it wasn’t easy to choose, but Jenn has carved out a good mix of topics. From understanding how the popular diet pills are impacting you, to digesting nutrition news, creating a balanced plate, and learning how perfection might be hiding your pain, there is at least one episode that will be beneficial for you! Tune in to hear key takeaways and short summaries of each episode. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.  IN THIS EPISODE: ●  [4:33] Episode 205: What is Health●  [8:45] Episode 204: Diet Pills (Ozempic, Wegovy, Mounjaro) & The Real Shortcut●  [14:36] Episode 211: Birth Control Part 1: FDA Approval & What Happened Next●  [18:25] Episode 202: Is Perfectionism Hiding Your Pain?●  [25:12] Episode 97: A Grocery Store Run with Your Health Coach●  [29:55] Episode 201: Building a Balanced Plate●  [32:38] Episode 221: Healthier Options at Starbucks●  [35:41] Episode 199: LIIT Over HIIT●  [37:20] Episode 225: Mailbag: Help for the Holidays●  [40:14] Episode 217: Top 5 Tips for Digesting Nutrition News●  [43:33] Nutrition Nugget: Music●  [43:49] Nutrition Nugget: Laughter KEY TAKEAWAYS: ●  [20:43] Not all perfectionism is destructive. Maladaptive perfectionism is what Dr. Margaret Rutherford talks about during Episode 202: Is Perfectionism Hiding Your Pain? It’s important for us to just consider that and think through it to understand if we are struggling with destructive perfectionism. ●  [28:02] Not a single food is off limits unless you decide you want it to be. Everything is just about figuring out how. It’s not what you eat, it’s how you eat.●  [36:17] If you do LIIT, low intensity interval training, vs. HIIT, high intensity interval training, and can be consistent with it, you are better off maintaining that consistency, so you can get the daily habits that create health, vitality, and longevity.  QUOTES: “Western medicine functions on the treatment of symptoms versus what’s the underlying cause of the issue. So that’s how a lot of people end up in the snowball of prescriptions because it’s like this one’s for the first symptom and then this is for the side effects.” - Jenn Trepeck “A friend's husband said to me, wait a minute, I thought we were supposed to put our daughters on birth control as soon as they got their period. So it’s another thing to wait, stop, we have to take this back. We have to be our own health advocate and do our own knowledge search, get our own education.” - Jenn Trepeck “It almost goes back to that perfectionism thing. If you use a food scale at home and then you go eat out and you're anxious, that anxiety over the portion size is worse than whatever the portion size is, you know? So the objective is to make it work and figure it out, not to let all of this stuff completely consume your life.” - Jenn Trepeck“What feels really personal and specific, is often incredibly universal." - Jenn Trepeck"Everything we've talked about is about changing your life without disrupting it, without losing your life." - Jenn Trepeck RESOURCES:Episode 189: Should Chat GPT or AI Be Your Health Coach?In the Name of the Pill by Mike Gaskins Resolution RevolutionBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about raw materials. The United States is one of the most overfed and undernourished countries in the world. We are depriving our bodies of raw materials which leads to disease. Jenn discusses the process that the body goes through to utilize the raw materials and how some people are not set up to use raw materials due to their genetics and then their food choices add to the challenge! Tune in to learn how to create an environment that is hospitable to health instead of disease. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:The 3 supplements Jenn mentioned in this Nutrition Nugget (OPC-3, Activated B-Complex, Curcumin Extreme)Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

It’s that time of year when our motivation and forward momentum towards our health goals takes a hit. Does this sound like you? Tune in to learn how to navigate your health around the holidays, whether it’s your most, or least, favorite time of year.Today, Jenn is joined by fitness professionals, Tanya Becker and Chad Levy for a Fitmas episode! They talk about why physical and mental health is so important for our longevity. Tanya and Chad discuss how they help their clients stay motivated and inspired throughout the holidays, along with some great tips to keep your ‘why’ a priority, even when it may be easier to just sit on the couch and watch Netflix. They discuss utilizing accountability and a community to help motivate movement as well as the solid connections that can be formed to help with mental and physical health. With the New Year approaching, they also talk about alternatives to New Year’s Resolutions that can create longer lasting effects. Tune in to learn how to have the best Fitmas this holiday season. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: ●  [13:23] Why is physical fitness so important for longevity? ●  [14:17] How can you get yourself to exercise when you really don’t feel like it?●  [21:16] How to navigate the holidays and fitness when you are short on time. ●  [23:09] How can you use accountability to create a positive workout experience?●  [24:38] What is it like teaching a virtual class through Zoom or a similar platform?●  [34:02] How does physical activity help with mental emotional health?●  [38:44] How do Tanya and Chad help people continue to make positive choices for themselves?●  [43:39] Why is prioritizing health over the holidays hard for people?●  [46:35] What is a good alternative to a New Year's Resolution? ●  [51:47] Why is it so important to have a support group and create connections?KEY TAKEAWAYS: ●  [15:20] Every single movement that you do, every weight that you lift, is a step in the direction towards the ultimate functionality and mobility of your body. ●  [16:38] You need to move your body every day, whether it’s going for a walk, your favorite fitness class, do something every single day. You don’t have to stress yourself or suffer, but move every single day. It may not always feel good when you get started, but you’re always going to feel better afterwards. ●  [51:49] It's okay to be going through what you're going through, you're not alone.  People are there to help and to lift you up if you just look. Every step forward for your health and well being is a step in the right direction. QUOTES: “Looking at this time of year and going, what am I celebrating? What can I celebrate? And how am I contributing to my longevity and my healthspan on a daily basis.” - Tanya Becker“People that live long, have a strong community...if you're struggling to do movement or anything, connect with someone." - Tanya Becker“I think, being a trainer, you’re giving and you’re inspiring and working so much for your clients, so when you say, “I have to take care of myself and do this for myself as well”, you’re exhausted. There’s every excuse in the book to not do something, except for thinking, do I want to move with ease still? Do I want to have my daily activities I don't have to think about, because I can lift something overhead or I can pick something up or I can go up those stairs. I keep saying that mantra to myself over and over: what you work for, you will achieve.” - Chad Levy“Choose each day to show up and be grateful and find those things. Just like building the physical muscles is longevity, community, and connection. The mental emotional stuff is also a muscle and also a practice.” - Jenn Trepeck“If you don’t work a muscle out enough, to the point of it getting weaker, it’s not going to have that same tone. And that’s exactly the same for our emotional and mental well being. I believe it’s a daily practice. You have to connect an emotion to it and a feeling to it and really get yourself in that state of gratitude and that you can do through meditation instead of just saying the words or writing a gratitude list. How do you emotionally get there? Volunteer, get out of self, do service work, call somebody.” - Tanya Becker“Muscle is your savings account.” - Jenn Trepeck“We talked about connecting through fitness and exercise, but also having that really strong support group for when you're going through it. You have people that you know you can help support you. - Tanya Becker“Relish in the moments of 2023 that were everything

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about navigating airports and their available food options. While there are many temptations throughout the airport, hello Cinnabon, many of them will not help you on your health journey. Jenn provides some great ideas for snacks to take along for your trip to give you some healthful options. Luckily there are now some restaurants that have healthier options. Jenn talks about how to navigate those menus to make the best choice for you so you feel satisfied and fulfilled. Tune in to have some ideas while you are traveling this holiday season. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Resolution Revolution of 2024 Curiosity Connect CallBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

2023 is coming to an end, meaning our 2024 New Year’s Resolutions are just around the corner, but listen to this before you throw in the towel on your health goals this holiday season. Today, Jenn shares a new way of approaching your health goals so that you can feel your best going into the New Year.This time of year usually brings the “F it’s” as Jenn likes to call them. Many people just throw in the towel, enjoy the holidays, ditch their health goals, and tell themselves they will start their New Year's Resolution in 2024. Typically that resolution only lasts about 2 weeks and then it fails, leaving people feeling discouraged or like they failed. During this episode, Jenn is taking a different approach to New Years resolutions and this holiday season. She talks about the small steps that you can now take in order to feel your best as you head into the New Year. She focuses on tangible things you can do while still enjoying the holiday parties and fun with friends and family. Jenn discusses the difference between the process and the outcomes of a plan and how to find joy in what you are able to do right now. Tune in to learn how to choose the thing that you can commit to right now and her new offer for a January 2024 program! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [6:23] Should you say F it until the new year or start now on your health goals?●  [8:42] What is the difference between consistency and intensity in relation to resolutions? ●  [11:13] Jenn discusses what she likes and dislikes about resolutions. ●  [15:22] Are dream boards helpful around the new year? Jenn shares her thoughts. ●  [17:18] How can you focus on the process vs. the outcomes of your plan?●  [21:08] What are habits that you can be doing that help you feel your best?●  [28:08] How to choose the one thing that you can be the most consistent with in your day to day life. ●  [30:19] How do you manage your goals while traveling or having time off?●  [32:50] Hear about Jenn’s new January 2024 offer.KEY TAKEAWAYS: ●  [8:42] When we leave our goals until January, we are making a  commitment to an intensity that is very hard to maintain and to have any consistency with. ●  [12:35] Without a plan, what does it matter what our goals are? This is probably the reason that most people give up their resolution around the 2nd week of January. You must have a plan that helps you achieve your goal. Your plan doesn’t have to be complicated or intense, it needs to be something that you can stick with and do in your everyday life. Your plan may be less “intense”, but when it allows consistency, that is where we make the shift from a short lived resolution to a commitment to ourselves and our focus for the year. ●  [23:08] Focus on one thing each day, whether that's compassion and grace, getting enough sleep, exercise, eating enough protein or fiber, pick one thing and if that thing happens during the day, celebrate and enjoy it, you did it! QUOTES: [8:03] Let’s think about starting in January. We have this idea where we have to start on a Monday. The second Friday in January is known as “quitters day”. It stands to reason that we build up this thing, we intend to hit the ground running, and we can last about two weeks.” - Jenn Trepeck[9:30] “Thinking back to an episode called “You vs. the Diet Industry ", this is the time of year when everybody is telling you what you should or should not be doing to be healthy. When we leave it to the new year without a specific plan, we are more apt to try all of the things, and be swayed almost like shiny object syndrome, of all of the things that are out there and available. A lot of the time, what you’re hearing about is great as a ‘next step’. Sometimes I describe it as stepping over $100 bills to pick up pennies. For example, a cold plunge can be awesome. But if we aren't giving our bodies the raw materials that it needs, if we aren't sleeping or eating properly, the cold plunge can only do so much. The $100 bill is the sleep. The $100 bill is the nutrition. So we want to set those foundations first.” - Jenn Trepeck[13:00] “A goal without a plan is just a dream.” - Jenn Trepeck[15:43] “I did a Nutrition Nugget last year called “Ditch the Dreamboard”, because I feel like we get stuck on these pictures and then if something shows up and it doesn't look exactly like the picture, we're like, no, that's not it. What if this is the stepping stone? What if this is the thing that gets us there, and by the way, what if ‘there’ is so much bigger and better than t

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about non-alcoholic beer and wine. Jenn dives in to uncover if non-alcoholic beer is truly non-alcoholic, what they are actually made of, and the impacts on our health. She talks about how the non-alcoholic drinks are made and what the ingredients actually look like. Tune in to learn what to look for when reading the labels and if non-alcoholic beverages are a good alternative for dry-January. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Our gut health impacts every area of our life and health…including our cravings! Tune in today to learn how to achieve the best health for your gut from the Mother of Probiotics, Natasha Trenev.Today we are joined by Natasha Trenev, the Mother of Probiotics. This episode is full of so much incredible information and shines a bright light on the importance of managing and healing our gut. Natasha talks about the connection between disease, addiction and the gut, and how the environmental aspects of our life are impacting our microbiome. She touches on common trends such as juicing, colon cleanses, probiotic supplements and clostridium organisms so we can understand if they are going to make a difference in our gut health. Tune in today to learn all about the microbiome, microbiota, and creating a healthy bacterial environment in your gut. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.  IN THIS EPISODE: ●  [5:35] Natasha tells us her story and how she became the “Mother of Probiotics”.●  [7:12] Nathasha breaks down the history of the probiotic industry and the issues we are facing today. ●  [11:06] What is the connection with disease and the gut?●  [13:02] What is the connection between addiction and the gut?●  [17:52] What happens when there is a yeast overgrowth in your gut?●  [21:40] How do fermented foods affect your gut?●  [26:39] What is the difference between the microbiome and the microbiota?●  [31:09] Natasha shares what she wants people to know about the different probiotics on the market today. ●  [32:05] What are Natasha’s thoughts on colon cleanses? ●  [34:00] Is juicing healthy or helpful for our bodies and gut?●  [37:14] Why are people looking for clostridium organisms and should people be supplementing with them? ●  [38:55] What are precision probiotics and how do you know what you need? KEY TAKEAWAYS: ●  Your body replaces itself every year. Every 365 days, 50 trillion cells are replaced. About 10 million of those cells we lose every minute. If your body isn’t capable of producing enough quality proteins, and is producing “cheap” proteins, that’s what leads to disease.●  Genes do not switch themselves on and off. What switches genes on and off is your perception of reality, which is determined by the toxins that are either produced by the microbes in your gut or that you ingest through your food, air or water. Those are the only three things that can turn on and off genetic material, whether in the microbiome or in your own genetic setting. ●  Every autoimmune disease has either one or two microorganisms that are causing the problem, which modern pharma has not provided us with answers for. Natasha believes that if the body is given the tools, it can heal itself. But we have to identify what the problem is and treat, not just the symptoms, but treat the root cause of the problem. QUOTES: “By the year 2030, the cases of Autism will be one in two children, and that's going to destroy our social structure, our economy, everything else, so it's a pretty serious problem. And it's being swept under the rug because people really don't want to deal with it.” - Natasha Trenev “Only 7 percent of mothers in North America, when they give vaginal birth and breastfeed their child, are able to give the right microorganism to the child to establish a healthy relationship between the immune cells and the body so that there is a level of tolerance so that the child is not exposed to allergies, to all kinds of problems because the immune system and the microbes didn't establish a correct relationship at the time of birth.” - Natasha Trenev "People develop sugar addictions not only because of themselves but because yeast and other microbes in your gut will deprive you of the feel-good chemicals that you want if you don't give them what they want.” - Natasha Trenev“Taking probiotics for your mood or anxiety or for bloating is ineffective. You’re dealing with intelligent entities and they are going to do more than that you think you’re taking them for. So you have to know who is formulating the product, what is their experience, why you are taking these microorganisms, and should you be taking them on a daily basis?” - Natasha Trenev “I firmly have said and believe what's been said for 2,000 years, that every disease has its origin in the gut. Modern pharma has not addressed looking for the cause of things instead of treating symptoms.” - Natasha Trenev “I think that the tripod of health is diet, the proper precision probiotic supplementation, and

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about sauna suits. You may have seen someone at your gym wearing a sauna suit and are wondering what it is and if you should be using one. During this bonus episode, Jenn covers the potential benefits, potential drawbacks and research surrounding sauna suits to determine if it really is something that people should add to their fitness routine. Tune in to learn more about how sauna suits work and what you need to be aware of when wearing a sauna suit. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Did you know that bone health issues don’t just start in your older age? And we’ll bet you didn’t realize broken bones can be fatal! Bone health needs to be prioritized in your younger years. Tune in to learn more about bone health and improve your vitality for years to come with Dr. John Neustadt!Today Jenn is joined by Dr. John Neustadt to talk about bone health. He talks about why both health is worth prioritizing and discusses the tools that are commonly used to check bone health (and how accurate they are). There is eye opening information in this episode about how some medications can impact bone health and how protecting your bones may end up as a matter of life or death. The second half of the episode focuses on what you can do to improve your vitality and prolong bone health. Dr. Neustadt covers so much valuable information during this episode, it is a must listen! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: ●  [5:59] Why did Dr. John Neustadt move from the tech field to naturopathic medicine with a focus on bone health?●  [14:18] Why is bone health worth prioritizing before our older years?●  [17:17] How can a broken hip lead to mortality? ●  [19:00] What tools are commonly used to measure bone health?●  [25:10] Dr. Neustadt gives an approachable biology lesson to understand the structure and function of bones. ●  [27:50] What metrics or tools can we focus on to better understand the health of our bones?●  [33:16] How can you prolong your bone health? ●  [41:11] When it comes to supplements for bone health, is calcium enough? KEY TAKEAWAYS: ●  [15:00] If you're a woman 45 years or older, your risk for an osteoporosis fracture is equal to your combined risk of breast uterine and ovarian cancer.●  [26:17] Minerals give bones their hardness, but it’s collagen that gives bones their flexibility and ultimately, their strength. ●  [30:09] Medications such as antidepressants can make your bones more brittle and likely to break due to serotonin destroying the bone. It disrupts the natural balance of bone building cells. Research shows that for people taking antidepressants for 1-5 years, 1 in 19 people are expected to break a bone. QUOTES:  “The real thing we're trying to work with and prevent is fractures because they're so deadly. Every 30 seconds somewhere in the world, somebody with osteoporosis is breaking a bone. In fact, globally, osteoporosis is second only to cardiovascular disease as a health concern, and it accounts for more days spent in a hospital than other diseases like heart attacks, diabetes and breast cancer.” - Dr. John Neustadt“It's been discovered not that long ago that it's part of our endocrine or hormonal system. There are some hormones involved like osteocalcin that have been shown to help with blood sugar and glucose and insulin. So that does more than just help us walk and lay down and stand up and move around.” - Dr. John Neustadt“The most predictive and consistent predictor of a future fracture is somebody's gait and mobility. Can they walk unassisted? Can they stand up from a seated position easily? How fast can they walk? Anything we can do to prevent somebody falling can prevent somebody's fractures? Then what we want to do is create the environment in the body that will actually help to maintain and grow strong bones, to maintain strong bones, promote healthy bone density, but also just to promote health within the bones entirely.” - Dr. John Neustadt“There are multiple studies now that show that all you have to do is walk an average of 7,000 to 7,500 steps a day. The benefits seem to plateau at 7,500 steps per day. And that's associated with a 50 to 70 percent reduction in all cause mortality.” - Dr. John Neustadt"Health, across the board, comes down to a handful of common things and...even with a lot of the diagnoses and things that are out there, we have a lot in our control and we can actually, really take a proactive approach." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESNBI Health WebsiteJohn Neustadt's LinkedInJohn Neustadt's TwitterNBI Health Facebook PageNBI Health YouTubeGUEST BIO:With us today is Dr. John Neustadt (New-Stat), ND, the Founder and President of Nutritional Biochemistry, Inc. (NBI). Dr. Neustadt earned his naturopathic medical degree from Bastyr University where he was awarded the Founder’s Award for academic and clinical excellence.Dr. Neustadt has publi

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about how to keep moving forward (KMF). She talks a lot about this with her clients, and it's such a great reminder as we have finished up Thanksgiving and move forward with the holidays and holiday parties. Don’t let one day ruin your progress or derail you from your goals, just KMF! Tune in to hear some great tips on picking back up where you left off if you have a day that didn’t quite align with your goals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Do you find yourself feeling stressed about family meals or sticking to your health goals during the holidays? Tune in to learn how to navigate the holidays, enjoying your favorite foods while still keeping your health in mind. On this week’s episode, Jenn is reading emails that listeners have sent in regarding how to navigate the holidays. The questions range from indulging in your favorite foods, to eating around others, as well as balancing seasonal affective disorder and getting more movement in. Jenn has some amazing tips and tricks to get through this season, there will surely be a takeaway for everyone! Tune in to hear tips that keep you closer to your goals and best health this holiday season. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.  IN THIS EPISODE: ●  [5:48] How to manage eating when you aren’t necessarily comfortable eating around others.●  [10:22] How do you pace yourself around holiday food?●  [14:07] What are some things that you can do to avoid feeling bloated and lethargic?●  [18:38] How can you battle seasonal affective disorder?●  [22:00] How can you get more activity now that it’s gotten colder and darker?●  [24:25] Tips on balancing nutrition while enjoying holiday indulgences.●  [34:48] Jenn shares insight into the guests she brings to the podcast. ●  [37:00] How can you look at progress without getting caught up with BMI?●  [39:40] If you are limited in your options of what’s available to eat, is it better to eat fast food/junk food or to not eat?●  [42:57] If the sugar content in soda and a smoothie is the same, is one really more healthy than the other?●  [44:03] Is it possible to have too many vitamins?●  [46:21] A great recap email from a listener about being a saboteur.  KEY TAKEAWAYS: ●  It is natural when we end up around people, especially family, for stuff to show up such as trauma, comparison, uncomfortable questions, and old habits. Decide one thing you might do differently or one tweak you can make in order to stay on track with your goals. ●  If we have that dessert with the nutrition of our meal, it blunts the impact on our blood sugar from the sugar that we ate. So if you think of high glycemic foods like dessert as the color red and low glycemic foods like our protein and vegetables as the color white. If we mix them together we get pink. If we have more of the protein and vegetables and less of the higher glycemic foods, then it’s a lighter pink, now we’re getting closer to white which helps balance our blood sugar.●  You get to make the choice about how you feel and perfection is not required. Enjoy the holidays, progress over perfection. Let this time of year be a practice in balance and finding that gray area between black and white, on or off, good or bad.  QUOTES: “Maybe the three bite rule is your friend. Essentially, what we're saying is the only bites that we actually taste are the first, the second, and the last. So if those are the only ones that we actually taste, maybe those are the only ones that we need.” - Jenn Trepeck“Honestly, 10 minutes of walking, especially after a meal, is amazing. So, even if you just set an alarm and listen to something and say, "I'm not sitting down until the alarm goes off, and you circle the couch or you do laps around, it doesn't even matter.” - Jenn Trepeck“Is it possible for you to enlist an ally?...Then tell them what you need and what it looks like for them to support you." - Jenn Trepeck"Pay attention to whether something tastes as good as you wanted it to.” - Jenn Trepeck“Remember that you get to make the choice about how you feel and perfection is not required. Enjoy the holidays. Progress over perfection. Let this time of year be a practice in balance and finding that gray area between black and white, on and off, good and bad, that bifurcated view that we often have. Let's see what it looks like to just practice and make a little bit of progress over the last holiday or the last holiday party or whatever it is.” - Jenn Trepeck RESOURCES:54D Workout WebsiteBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cranberries. Let’s face it, you probably only eat cranberries over the holidays or in the form of cranberry juice, but cranberries are much more versatile than you may think. Cranberries are said to have many health benefits such as supporting heart health, helping cure urinary tract infections, and being a powerhouse for antioxidants. Many products out there have a lot of processed sugar in them, so Jenn breaks down the nutrition facts and what to look for when purchasing cranberry products. She ends this bonus episode with some great tips for adding cranberries into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

TRIGGER WARNING: Eating DisorderIf you’re feeling burnt out from cooking different meals for each person in your house or from spending hours in the kitchen every week, this episode is here to help. On today’s episode, Jenn is joined by health coach and mom, Kiran Dodeja Smith. Kiran talks about accommodating a variety of eating preferences and needs from one kitchen, especially when you’re not a chef! Oftentimes, the more people you have in the household, the more difficult meals are to prepare because people have different preferences, food allergies, or someone may be avoiding certain foods for personal reasons. Kiran discusses how she cooks meals with six people in her household, giving great ideas for easy meals and tips for how to make a basic meal not boring, so that your time can be better spent connecting with your family. She talks about adjusting to life with a child who had an eating disorder and how that impacted her family. Tune in today to learn how to successfully have one kitchen with many eaters. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: ●  [5:37] Kiran shares her story with us and how she got into her current career.●  [11:03] What is 100 days of Real Food?●  [12:50] What are the variety of ways that the people in Kiran’s home eat?●  [14:00] How can you make one meal and make it work for everyone’s dietary preferences?●  [16:13] How do you avoid being a boring cook?●  [18:16] Kiran shared how she manages breakfast and lunch for her family. ●  [20:50] As her children have aged, how does Kiran guide them to make the best choices for themselves and when it comes to packing their own lunches?●  [26:05] How did Kiran’s daughter's challenges with an eating disorder affect everyone else in the household? ●  [32:49] What role does family dinner play in Kiran’s household and how do they adjust as the children are getting older?●  [35:23] Kiran shares her final thoughts when it comes to one kitchen, many eaters.KEY TAKEAWAYS: ●  Your definition of healthy will change, and it often follows what you are seeing in the media or learning from the adults around you. You get to ultimately choose what you think is healthy for you, don’t feel like you have to follow the plethora of information going around on social media. What works for one person doesn’t work for everyone.●  Creating meal bars can be a great way to accommodate everything, such as a taco bar or a salad bar. Everyone gets to eat according to what they enjoy and they get to choose what’s in it. ●  Do what works for you and your family and allow yourself to release the control of perfection. If everyone can’t eat together every night, or you need to eat in a different way because someone has sports, that’s ok. QUOTES: “At the end of the day, keeping things basic is the easiest way to do it.” - Kiran Dodeja Smith“Have stuff prepared, and that means at some point, I like to say over the weekend, you have to cut up some vegetables and fruits and just have them on hand, that's for adults and kids likewise, make it easy on them.” - Kiran Dodeja Smith“What works for you right now, it might not look the same next year, in 5 years, but do what’s best for you in the moment.” - Kiran Dodeja Smith"Nobody's house is perfectly anything; we just think it is from what we see.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESEasyRealFood Instagram EasyRealFood FacebookEasyRealFood Website100 Days of Real FoodGUEST BIO:Kiran Dodeja Smith is a health coach, blogger, and marketing expert who has been interested in health & fitness since the age of 16. After moving to Charlotte in 2000, she worked with a regional bridal publication before creating her own local print magazine, Little Ones, which she successfully ran for 8 years. She is a lifelong learner who keeps a pulse on the latest health and lifestyle trends and has over 13 years-worth of experience teaching group exercise classes.After transitioning from her print magazine, Kiran moved into the digital space, working with the large food blog, 100 Days of Real Food, long before the social media influencer marketing trend took root. While there, Kiran was responsible for creating, managing, and promoting partnerships with multiple healthy food brands. Over the past 10+ years, she has fine-tuned her definition of healthy eating for her entire family, including her four kids who range in age from 12 to 19. Al

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about peanut butter. Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Calling all the men out there! If you think all of your health concerns stem from a lack of testosterone, listen in! In honor of Movember, this episode is dedicated to men’s health including sexual health, cardiovascular health, prostate health and more! Here’s how to be in your best health at any age.In this episode, Jenn is talking about Men’s Health. While some men don’t go looking into their health issues until it is impacting their reproductive health areas, there are some key things that they should know and prioritize with lifestyle and health. Jenn talks about what men should look for when it comes to sexual health, explains how testosterone works in the body, and what a man can do to support his health. She also discusses prostate health and how it works, and ends the episode with some botanical supplements that you may find helpful in supporting your health. Tune in or share with a man in your life who could benefit from this information. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [5:02] What is the likelihood that health issues men are struggling with are associated with testosterone?  ●  [6:49] Jenn discusses what actually impacts men’s sexual health beyond testosterone.●  [11:06] What is testosterone and how does it work in our body?●  [17:20] How does stress impact testosterone? ●  [20:21] How does sleep duration link to healthier testosterone levels? ●  [24:48] How can nutrition specifically support men’s health? ●  [32:04] How does physical fitness affect men's health?●  [34:09] Jenn covers what the prostate is and how it works.●  [39:45] What are some botanicals that can help with prostate health?●  [44:13] What are the fundamentals of men’s health?  KEY TAKEAWAYS: ●  The lifestyle factors for a healthy heart are the same lifestyle factors that are going to help us with our sexual health.●  What's actually going to contribute more to sexual performance is: our blood flow, cardiovascular health, managing our stress, getting sleep, eating for nutrition, and blood sugar balance.●  The fundamentals of having great health are: Fitness: Moving our bodies daily and building muscle. Nutrition: We want to focus on protein, low glycemic impact to keep our blood sugar balanced. Body Composition: We want to know our body fat percentage, focus on that body composition by building lean muscle, and removing fat. Managing Our Stress: focusing on sleep, and eliminating smoking, minimizing the alcohol if not eliminating the alcohol. ●  While supplements can be used to support your health, you cannot supplement your way out of poor nutrition.  QUOTES: “Usually about less than 10 percent of sexual health concerns are related to testosterone. More than 70 percent of complaints are associated with cardiovascular and blood sugar health.” - Jenn Trepeck“It doesn't require biohacking to achieve the level of health and vitality and lifestyle that most people, I think, are looking for." - Jenn Trepeck"I think that's a big mistake that people make...the body's physiological response to stress exists even when we don't mentally think we're stressed.” - Jenn Trepeck“There's a correlation between grip strength and cognitive health.” - Jenn Trepeck“With age, the prostate can change in size, shape and flexibility or suppleness and it's these changes that create the symptoms." - Jenn Trepeck“Your waist circumference is a strong predictor of low testosterone. So as your waist circumference increases, it can be an indicator of low testosterone, and that can happen, by the way, in men as young as 30.” - Jenn Trepeck “You cannot supplement your way out of poor nutrition.” - Jenn Trepeck “Awareness is Key. Consistency is King.” - Jenn Trepeck RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramMen's Health Shop (Jenn’s favorite supplements for men’s health)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about music. Not just how helpful music can be during a workout but music for brain health. Active listening is the key to having music support both cognitive function and mood (think depression and anxiety). Tune in to learn how music can keep you more young, vibrant and healthy! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

We want the answer for our symptoms. If you’ve ever felt like you’re searching for the answer or if your doctor says “everything is fine,” but you know it’s not, listen to this!On today’s episode Jenn is talking with Reed Davis, the founder of Functional Diagnostic Nutrition®. Reed is a Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT) who utilizes lab work to help his clients make the invisible visible. He shares with us what he looks at when reviewing a lab report that doctors may not be seeing. Reed discusses the importance of thyroid health, but also what clients should focus on before fixating on the thyroid. We then hear the general guidelines for each of his D.R.E.S.S steps and how to focus on whole body health. Tune in today to learn more about what might be being missed when it comes to your health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [4:50] How did environmental law lead Reed to the work he does today?●  [13:32] What are the labs that Reed is looking at and how can he see what the doctors aren’t seeing?●  [16:38] How would Reed look at a thyroid test vs how a physician might look at the same test?●  [21:59] What should be looked at before the thyroid is treated?●  [23:58] What are the preferred tools as far as the labs go to look at these elements?●  [30:27] How does Reed in his own life balance everything he knows with functioning in the real world?●  [32:26] How do you remove the neuro-toxins?●  [33:20] What are the high level guidelines for each of the D.R.E.S.S. steps?●  [39:55] Key takeaway on the thyroid element.●  [41:24] Reed touches on mindset health, reducing stress, and feeling your emotions.  KEY TAKEAWAYS: ●  You get to be in control, the boss of your own body. The body wants to be healthy, you have an innate system that wants to be healthy and wants to survive. Sometimes we just need to encourage that along.●  Your lab tests might look “fine” to your doctors, but a functional medicine doctor may be able to see areas that you need to focus on to create optimal health. ●  D.R.E.S.S stands for: Diet, Rest, Exercise, Stress Reduction, Supplements. These are the main areas that people need to focus on to create a balanced mind and body. Grab Reed’s free guide here! QUOTES: “I even had physicians tell me, you're lucky you're not a physician because we can’t do all that, we’re bound by all kinds of things especially insurance billing and stuff.” - Reed Davis“I realized that rest wasn’t just sleep, yeah you have to sleep, but you can rest your mind. I like taking my naps, 5 minutes and I mediate. Sometimes I listen to some meditation and I’m resting my mind.” - Reed Davis“It’s ridiculous how much stress we’re under. We’re not meant to be living like this.” - Reed Davis“We make the invisible, visible.” - Reed Davis"You lived yourself into it, you can live yourself out of it.” - Reed Davis“Just as with the lab work, diagnosis and testing, we don't want to hyper focus on one thing, it also applies to the healing approach too; we have to address all of the elements.” - Jenn Trepeck RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram GUEST RESOURCESFunctional Diagnostic Nutrition FacebookFunctional Diagnostic Nutrition Twitter  Functional Diagnostic Nutrition YouTubeFunctional Diagnostic Nutrition LinkedInFunctional Diagnostic Nutrition Instagram  Health Detective Podcast  Free copy of the D.R.E.S.S. for Health Success© Guidebook GUEST BIO:Reed Davis, Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT), is an expert in functional lab testing and holistic lifestyle medicine. He is the Founder of Functional Diagnostic Nutrition® (FDN) and the FDN Certification Course with over 4,000 graduates in 50 countries. Reed served as the Health Director at a Wellness Center in Southern California for over 10 years and with over 10,000 clients is known as one of the most experienced clinicians in his field. Reed serves on the Advisory Board of the American Natural Wellness Coaches Board and the American Association of Natural Wellness Coaches.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Halloween Hacks. The first place to start is to decide the outcome that you want after Halloween. Learn how you can enjoy the treats that typically surround you leading up to Halloween while still being in control. Become aware of what the challenges are for you and how you want to handle them. Tune in for some great tips and tricks for handling these sweet treats! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Whether you’re an avid Starbucks drinker or just stop in when you need a reliable bite to eat on the road, you deserve to know this info. Jenn dives into the nutrition facts of Starbucks drinks and food and offers some healthier alternatives for you.Today Jenn is talking about Starbucks! She goes over a variety of the popular food and drink options, uncovering the nutritional facts. Jenn provides some tips on making the items available at Starbucks a bit healthier and how to make the best decisions for you when it comes to placing your order. Although this episode may be a little bit of a wake up call, it can be helpful to understand what you are putting in your body so you can determine if you’d like to continue or if there is an alternative way to still enjoy your items with a bit of a healthier spin to it. Tune in today to learn how your favorite drink measures up.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [4:50] What are the nutrition facts of a grande Pumpkin Spice Latte?●  [8:21] What are the nutrition facts of an Apple Crisp Frappuccino?●  [10:26] What is the recommended daily intake guideline for sugar per day?●  [11:14] Comparing a Starbucks drink to their glazed donut.●  [12:00] Are sugar free syrups a healthier alternative for drinks?●  [13:45] What adjustments can you do to make a healthier alternative?●  [18:06] Other great options that you can order with minor changes.●  [22:22] Is Starbucks green juice a healthful option? ●  [26:19] Jenn discusses the nutrition facts for the different egg bite options. ●  [28:52] What are the nutrition facts for the reduced fat turkey bacon sandwich?●  [29:35] What is the best available food choice in terms of balancing protein, fiber and fat?●  [30:34] Is avocado spread a good option to add to our food orders?●  [32:40] What are the nutrition facts for the cinnamon coffee cake?●  [33:51] Key takeaways about Starbucks food and drinks!KEY TAKEAWAYS: ●  Sugar free options may feel like a better option, but the reality is it's a bunch of chemicals. This isn't supporting our health. You decide what works for you, whether it's real sugar or the sucralose in the sugar free options, knowing it can still keep us addicted to the taste of sweetness. ●  There’s nothing you can’t eat or enjoy. Everything can work, it's about making the decisions intentionally. You have the power to choose what you want to order, but be knowledgeable about what choices you are making and how they align with your health goals. ●  Consider what’s occasional and what’s on the regular. If you know the cadence, it’s not really occasional. Try one of the more “basic” coffee options and add the cinnamon powder and see how it tastes, how it satisfies you. Then make your decisions about what you might add or take away from your order. QUOTES: “Over time our taste buds adjust, so the more we have it, the more of it we have to have, for something to register with the same sweetness. So overtime, that may not taste so sweet to us anymore, and now we’re going "oh, I kind of need another pump.” - Jenn Trepeck “The calories aren't actually the part of the story that we need to know.” - Jenn Trepeck“Look up your drink, your go to, and then just make some small shifts. It doesn't have to be flipping the switch from one extreme to another at all. Start by just skipping the additions on top, then stair step down the pumps of the syrups, maybe swap your milk choice.”  - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about onions. Are you a fan of onions? Onions aren’t only good for making you cry, they also have a lot of health benefits! They are great for metabolic and cardiovascular support, gut health, immune health, collagen production and they contain more than 17 kinds of antioxidants. Whether raw or cooked, onions are easy to add to just about any meal and even have therapeutic benefits. Tune in to learn how onions can benefit your health, plus some amazing hacks to avoid tearing up when cutting onions! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Do you find yourself self-sabotaging, repeating the same patterns? You know what to do but every day something happens? What if you could reverse engineer all of your goals and live the best life you can imagine? Here’s how!Today Jenn interviewed leadership coach Heather Chauvin. Heather is a coach, podcaster, and author who helps women live, work and parent on their own terms. Heather discusses how you can identify if you are self sabotaging and what steps you can take to reverse engineer your goals and conquer new habits to achieve the best version of your life possible. Tune in to hear Heather’s advice on taking consistent action and creating new habits.  She shares so many incredible tools and stories in this episode about self sabotage, it’s a must listen!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●   [4:10] Heather Chauvin shares her journey of self-discovery and how she got to where she is today. ●   [7:43] How did Heather figure out what the dis-ease was in her body and how did she fix it?●   [9:23] What was Heather’s struggle with food and how did she heal her relationship with food?●   [14:15] Where did Heather experience self sabotage and where does she see it with her clients?●   [16:38] How does Heather define self sabotage and what might someone experience if they are self sabotaging?●   [20:12] Why do we self sabotage as a way of avoiding uncomfortable feelings?●   [23:23] What is Energetic Time Management (ETM) and why is it the tool to help combat sabotage? ●   [31:12] How do we reverse engineer what we are desiring to uncover the actions we need to take?●   [37:36] How can people take consistent action? KEY TAKEAWAYS: ●   Self sabotage is when you are living reactively and not proactively. When you are out of alignment with how you want to feel. All humans experience self sabotage throughout their life when they are experiencing something uncomfortable or avoiding uncomfortable or unfamiliar feelings. ●   To reverse engineer the way you want to feel, you have to lean into a feeling, to name the things you are feeling, then make a list of the things that you actually need to do to change that. Physically put the action into place, then start working on the mental shift. Show up as the feeling that you want to feel, and then reflect in the areas that you are not feeling the desired feelings and decide what else you need to change.●   Being committed doesn’t mean this one thing at the expense of all other things or your compassion for yourself. It doesn’t mean perfection. The more you are consistent, the less shame and self sabotage you’ll feel and the more likely you’ll be able to change your habits/life.QUOTES: “When people were ‘suck it up buttercup, life sucks, motherhood sucks, you know this is it, motherhood sucks’. And I was like yeah I know this “sucks” but does it have to?” - Heather Chauvin“I had to learn how to reverse engineer how I wanted to feel in all areas of my life, and I always say I believe cancer saved my life.” - Heather Chauvin“If you are curious, you will always say ‘I know what I need to do but I’m not doing it’. If you are committed to getting rid of your pain, you will say ‘I’m willing to learn and to lean into what that emotional resistance is’.” - Heather Chauvin “I don’t think people consider themselves perfectionists until they try to change.”  - Heather Chauvin “Perfection is a coping strategy. It is not an identity of ‘I am a perfectionist’. That is a way that you cope to avoid feeling your feelings.”  - Heather Chauvin “What's in our cup? What does life do to us? It triggers us and everything that's in our cup comes up and out. And if self punishment is in that cup, self hatred, that ‘I'm not good enough’, the way that we talk to ourselves, is in that cup and you trigger it, the second you're trying to push and birth a new version of yourself, everything that is no longer serving you is going to come up and out. I call that an emotional poop. That emotional poop that's going to come up and out, that is the emotionally uncomfortable stuff. That's where we need to kind of detox our emotions and be like, ‘okay, perfectionism is going to get a little bit bigger before it is leaving my identity, before that's leaving my body and my mind and how I cope and how I make decisions and how I do the things.”   - Heather Chauvin “You are your best coach. You know...” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Fre

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about MSG. What exactly is MSG and is it really so bad for you? It’s FDA approved, after all. You may remember hearing about MSG as a child when your parent’s asked for it not to be added to the restaurant food, or maybe you think you are avoiding it as an adult. The truth is MSG can be found in many hidden places that you don’t expect. In this episode Jenn talks about what symptoms and side effects MSG can have on the body, how it impacts the body, and the most common foods to find MSG in. Tune in so you can have the knowledge of what to look out for! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:How to Break Up with Your PhoneBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

If you feel like you can’t live without your phone or if you’ll emotionally eat, this one’s for you! Do you get the weekly summary on your phone that shows how much time you’ve spent across the week and cringe? This episode will explain why our phones have such a hold on us, and share the connection between phone addiction and food addiction, plus what we can do about it. Today, Jenn is talking about phone and food addictions and how they are actually quite similar. She kicks off the episode talking about how our phones are set up for addiction and what the factors are that lead to phone addiction. There are some fascinating reasons why you are not able to put your phone down! Jenn discusses the effect boredom has on both our phone and eating habits, and how innovation has impacted both. Lastly, she covers how to shift the dynamic with our phones with tangible tips you can take to reduce phone usage. Tune in for this informative episode that'll give you tips to reduce your phone addiction. Perhaps you can use this approach to your shifting your phone habits as a surrogate for adjusting your relationship with foodThe Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●   [7:24] How do our phones set us up for addiction?●   [14:18] What are food and phone addiction similarities?●   [17:01] How does our memory work and how can our phone usage affect our memories?●   [18:16] How do phones impair our sleep?●   [20:33] Jenn discusses the use-case and how food and phones help us avoid feeling unwanted feelings.●   [24:06] How does boredom impact our habits with our phones?●   [29:26] How has innovation impacted both food and electronics? ●   [34:08] How can we shift our dynamics with our phones?●   [41:22] How long does the wave/craving last if we don’t give in?●   [42:47] Tips for reducing our phone addictions. ●   [47:38] How can we redirect our time?KEY TAKEAWAYS:●   Many times the reason why we cannot put our phones down or step away from them is because we are waiting for the dopamine hit. Each time the phone rings, pings, or sends a notification, we get a little hit of dopamine that makes us feel good or important. We never want to miss what could be coming through for us. ●   Statistically, Americans check their phones about 47 times a day. Ages 18-24 average 82 times per day. That is more than 9 billion phone checks a day. Oftentimes we don’t know why we picked up our phone, or we end up scrolling on social media and forget why we originally picked it up. ●   There are ways to create a positive relationship with our phones and technology. The first step is creating awareness of how much time we spend on them and why we are using them.  QUOTES: “Both of them can make us feel bad about ourselves but keep us coming back for more. Interestingly, they change the structure and function of our brains, including our ability to form new memories, think deeply, focus, and absorb and remember what we read.” - Jenn Trepeck “Every interaction we have with the phone, from the colors it uses, to the alerts that it's giving us, to the ‘why did I pick up my phone, now I'm in a rabbit hole of Instagram, like I know I picked this up for a reason’. That is the overwhelm, it is almost instant decision fatigue. And so it disrupts our ability to pay attention.” - Jenn Trepeck “When we reach for the phone, what is it that we’re trying to do, and what is it that we’re trying not to do. Are we trying to do something or are we trying to avoid something? And we can start to take some notes on that or just notice what’s happening.” - Jenn Trepeck “To me, all the disease outcomes of the processed food and the food "innovation" is what we're starting to see from the phones, creating this mental health crisis.” - Jenn Trepeck"It's not about abstinence, it's about consciousness and being deliberate in the choices." - Jenn TrepeckRESOURCES:How to Break Up with Your PhoneBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Celsius. Celsius is marketed as a healthy energy drink option, but is it really a good option? While it’s different from other products in the category and uses some great herbal ingredients, Jenn’s skeptical. She calls out that some of the ingredient sources and amounts aren’t very clear, so more information is needed, but it can be a good alternative to other energy drinks on the market. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

If you’ve ever thought “intuitive eating” for you would mean having all the cookies, cakes, bagels and fries, this one’s for you! Today, Jenn is joined by Alysia Pope, founder of PurelyYou. Alysia talks about intuitive eating and intuitive movement as well as how our relationship with food can bleed into other areas of our lives. She discusses how to tune in to your body to better understand what it is desiring by utilizing mindfulness and intuitive practices. Alysia shares the connection between finding your self worth and happiness, and how to let go of pleasing people. She provides so much great information in this episode about changing your mindset and becoming the most empowered version of yourself. Tune in today to uncover where you may be getting stuck and how to incorporate intuitive eating and movement into your daily habits. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●   [6:43] Alysia shares how intuitive eating and movement changed her life. ●   [13:28] What is intuitive movement and intuitive eating?●   [17:01] What are tangible things we can do to help us interpret what our bodies are telling us?●   [25:07] How to navigate our responsibilities when there is no motivation.●   [31:02] What is the connection between being a people pleaser and food struggles?●   [36:03] How do we reconcile self love vs. self improvement?●   [39:54] How can you stay accountable to your goals?KEY TAKEAWAYS:●   Change your mindset away from restriction and pushing yourself too hard, instead look at what makes you feel the most energized and feel like the healthiest version of you. Operating from the place that is going to be what’s best for you. ●   Start to note how you feel before and after each meal and look at what you may need to add into your meal to feel more energized and satiated, or what you may need to remove in the future. Check in with yourself a few hours after the meal to note how your body is feeling. ●   Instead of being at war with your body, think of how you can be on the same team as your body. ●   Continuously check in and ask yourself what you need to do to feel like the best version of yourself. Life and the things you need will eb and flow, and you’ll continue to evolve and grow. QUOTES: "'I'm just gonna eat the pizza and the hot dogs and the donuts and the sugar...' I think when you actually start to listen to your body...removing the noise, you'll be surprised with what you actually crave.” - Alysia Pope“There's a transition...the education is the middle piece between following all the external rules and following the internal signals.” - Jenn Trepeck“Focus on what you need to add in versus take away” - Alysia Pope“I needed to learn the lesson that you need to figure out how you can serve yourself first and love yourself first, not try to conform to make other people love you, and do things for them. You have to act out of a place of what's best for you, because that's how you're going to show up as the best version of you in every area.” - Alysia Pope“I think that the healthiest relationships are when you have the healthiest relationship with yourself.” - Alysia Pope“I think it’s continuously looking and reevaluating how I can be a better version of myself because I love myself because I know I can consistently grow, I can consistently get better. Because I think that if we think that self love is being perfect as I am, no I think that self love is loving yourself every day but also loving yourself enough to say ok this is an area that I want to improve upon.” - Alysia PopeRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESPurelyYou: - use code SALADWITHASIDEOFFRIES for 1 month freeThe Purely PodcastAlysia's InstagramAlysia's YouTubeAlysia's TikTokGUEST BIO:Alysia (Pope) Ehret is a Certified Pilates & Health Coach who believes our mindset impacts our wellness more than anything. Alysia is the founder of PurelyYou, your home for becoming the best version of you with on-demand body-loving pilates and motivational health coaching and host of The Purely Podcast. Alysia's mission is to share a different approach to health with women - one that includes being on the same team as your body, is rooted in self love, impactful mindset shifts and helps you show up as the best version of you every day.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about watercress. Following this week's episode about understanding nutrition news headlines, Jenn decided to pull up an article claiming watercress is the most healthy vegetable on the planet…is it true? Tune in to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Do you get caught up in headlines that provide nutrition facts, such as “broccoli is going to make us die” and immediately stop eating broccoli? Today’s episode is all about understanding these nutrition news articles and how to know if they are legit or clickbait. Today Jenn is walking through her top 5 tips for digesting nutrition news. It can be so confusing when we hear different statements from “professionals”, or learn of the next best diet to help us lose those unwanted pounds, but how do we know if they are the truth, will only work for some people, or just someone’s biased opinion? Jenn discusses what to look for when you are hearing nutrition news, using your spidey sense, and how to process information when it may even be against your own bias. Tune in to learn how to use your wonder woman bangles so you can empower yourself through your own health journey. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●   [7:45] Tip Number 5: How to look at sources and benefactors of where the nutrition information is coming from?●   [11:04] Jenn gives a pharmaceutical example about indication drift.●   [15:27] Tip Number 4: Science isn’t all equal.●   [16:49] What are the kinds of evidence to look for? ●   [22:39] Tip Number 3: Be careful of your own bias.●   [30:00] Tip Number 2: Use your spidey sense and common sense. ●   [37:17] Tip Number 1: Put on your wonder woman bangles. KEY TAKEAWAYS:●   When determining if a sourced study is legit, look at how many citations it has. This is often a way of saying how valid a study is. The more citations makes it more likely that the piece of evidence is reputable. ●   Keep your wits about you. Use the 5 tips from this episode to evaluate what you’ve heard or read before jumping into something so that you can make forward progress without distraction, overwhelm, and confusion, so you can remain empowered in your health. ●   Trust that your body knows what it needs to feel good. When you go to grab food, or have the desire to try the next fad diet, check in with yourself and ask if it is really the best option for you. If you decide to give it a try, tune in with your body on if it’s actually benefiting you or if you are experiencing low energy. Every person’s body operates differently and benefits from different ways of eating, so don’t get caught up in the news. QUOTES: “We can get so much input that we can end up having shiny object syndrome where every day it’s something new, or we’re always grasping and we’re not necessarily taking steps forward but we’re taking lots of random steps.” - Jenn Trepeck “Spidey sense vs. common sense I also think of the dooms day. Are these headlines so dramatic like ‘we’re all going to die because broccoli is going to cause cancer’ or something, like is it the broccoli? Or is it the pesticides on the broccoli? There's all these other elements to it that I think capture our attention and that we want to use as setting off our spidey sense.” - Jenn Trepeck “They're looking to appeal to the most primitive part of your brain. Not your higher order thinking and the prefrontal cortex, but the back of the brain, the lizard brain, the brain that's survival and we can just deflect those with our wonder woman bangles until or unless we’re willing to do a little more research or we’re willing to figure out if they’re verified.” - Jenn Trepeck “Science isn't all equal...what was compared? What question did they ask?” - Jenn Trepeck“Very rarely is there a study on broccoli, for example...There's very little [financial] incentive to pay for studies on individual foods or an individual nutrient.” - Jenn Trepeck“There are a few things where there is a general consensus among experts and people in this space: more vegetables, more whole foods, less added sugar, less refined grain.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cauliflower. Cauliflower has been in the spotlight as an alternative for many foods, but are the packaged cauliflower alternatives really all that much better for you? Jenn discusses the nutritional benefits of cauliflower and how to add it to your meals to provide an easy nutrient dense, high antioxidant food to your diet. She also discusses the alternatives you’re likely to find in the store and how to know which option is the best to use as an alternative to grains, rice, pizza crust, etc. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:The Body Keeps The Score BookClinical Trials WebsiteRetreat Guru WebsiteBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are psychedelics the real deal when it comes to healing trauma? What if you think you don’t have trauma in your life? Tune in to learn about the healing benefits of psychedelics, as well as how to experience them in a safe environment. On today’s episode, Jenn talks with Dr. Randall Hansen, who is a promoter of healing  through the power of psychedelic medicines. Dr. Hansen discusses how he discovered the healing benefits of psychedelics and where we are as a country when it comes to FDA approval of using psychedelics as therapy. He educates on what trauma is and how psychedelics can help with uncovering and healing trauma, while also sharing stories from people who have been able to heal with macrodosing. Tune in to learn why psychedelics are a useful tool for healing, as well as what to look for if you are ready to give them a try.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:●   [5:41] Dr. Randall Hansen tells us about his wellness and healing journey. ●   [11:15] Where are we currently in terms of wider use and approval of psychedelic substances in the United States? ●   [15:51] What qualifies as trauma?●   [20:57] How does the body hold onto trauma even after we think we’re healed from it?●   [24:30] Dr. Randall Hansen shares what we know so far about what psychedelics are doing in the body.●   [35:35] What do we know about what's happening physiology that allows us to have the observer mode, or re-experience something without it being traumatizing? ●   [40:30] What Dr. Randall recommends for trying psychedelics safely.●   [45:53] What should you look for to know that you are utilizing someone safely for your psychedelic experience? KEY TAKEAWAYS:●   Trauma is unprocessed emotions that we block out and try to run away from. It can be from an event that happened (abuse, accidents, etc.) but it's also the absence of things, such as a lack of feeling loved or having your emotions validated. ●   Community is so crucial when you are trying psychedelics, being able to talk with others about what you are experiencing, find safety while using (a doctor or therapist), and to uncover what you saw or were told during the journey. ●   Psychedelics can help you take a journey in a non triggering, non threatening way so that you can experience your trauma, identify it, and begin to heal from it. Some people only need one journey, while others will need to repeat. QUOTES: “Intellectually we might think we're fine or we've worked through it. The body working through it is a different thing.” - Jenn Trepeck“Trauma’s not the event that happened to you, it's the unprocessed emotions you just bury.” - Dr. Randall Hansen“According to announcements at MAPS (Psychedelics Science) Conference, they expect that MDMA...will be hopefully approved by the FDA for PTS therapy in 2024.” - Dr. Randall Hansen“The thing about all these psychedelics is they allow you to discuss or see the trauma in a non threatening, non triggering way, almost like you're watching a movie on TV or something like that, like it's someone else's story, but it's your story.” - Dr. Randall Hansen“First, we know that the psychedelics shut down our default mode network, which is our kind of our inner voice. It's always telling us, you know, how's my hair, always talking to us and driving is at least sometimes driving me crazy. And so it shuts that down. So all of a sudden there's a little more silence in your brain.” - Dr. Randall HansenRESOURCES:The Body Keeps The Score BookClinical Trials WebsiteRetreat Guru WebsiteBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESPersonal WebsiteBook WebsiteDr. Randall Hansen’s LinkedInDr. Randall Hansen’s FacebookDr. Randall Hansen’s YouTubeDr. Randall Hansen’s TwitterDr. Randall Hansen’s IGGUEST BIO:Dr. Randall Hansen has been an educator his entire life. He has been focused on transforming the lives of people for the past 20 years, with a special focus on life-balance, health, foods, and wellness. He discovered the healing power of psychedelic medicines about 3 years ago, and he has made it his mission since then to be a strong advocate for the intentional use of psychedelics for healing. He lives a joyous and gratitude-filled life with his amazing life partner/wife Jenny on a little forested hilltop overlooking a natural lake in the PNW.His Life Goal: Become a superhero for good health, healing, love, we

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about milestones. This week, Jenn is turning 40! During this episode she reflects on how she feels to be turning 40, as well as how people seem to treat milestones. Oftentimes, we pause and look back; we identify things as a milestone, but it doesn’t feel like such a milestone during the immediate event. Tune in to hear how she’s feeling and an incredible quote about life. Cheers to 40 Jenn! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Just because people say something is normal, doesn’t mean that it is healthy. Tune in to see you’re not alone in your challenges with food or willpower and how it can all be easier.Today we are hearing a recording of an episode that Jenn did on the Super Woman Wellness Podcast with Dr. Taz. Jenn joined the podcast to talk about how she got started in the health coaching field and what some of the most common obstacles are that Jenn’s clients come up against. Jenn discusses how to eat to lose weight for the long term, how to build your plate, and the order of eating to support your health and weight.. Plus Jenn and Dr. Taz talk about popular diets and why they probably didn’t work for you. Lastly, Jenn and Dr. Taz talk about Ozempic and some of the other trending medications and if they are the best option or simply a magic pill. Tune in to hear Jenn’s thoughts and advice on achieving your best, individual health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:●   [7:00] Jenn shares her background and what led her to becoming a health coach. ●   [10:31] What has Jenn discovered during her education and what are we doing wrong when we try to lose weight?●   [14:24] What is the universal truth that Jenn sees when working with her clients?●   [18:22] What are some red flags that people are doing that are ruining their efforts, such as night time eating? ●   [22:51] How to build your plate for optimal nutrition and to prevent cravings.●   [27:05] Jenn shares her thoughts about intermittent fasting. ●   [29:39] What factors impact whether you are going to store fat or burn fat?●   [36:01] What does Jenn think about Ozempic and all the other trending weight loss medications?KEY TAKEAWAYS:●   You are your best health coach. Stop following all the rules, instead follow what your body is telling you. Pay attention to what you are doing when you are feeling your best. ●   The short cut is consistency. Small steps in the same direction make a huge difference over time. ●   As long as we’re eating protein, fiber, quality fat, everything else is going to fall into place. Start with eating your protein and vegetables, then the higher glycemic foods (grains and starches) afterwards. If you have dessert, eat it right after dinner so you don’t have a sugar bomb at the end of the night.QUOTES: “While everybody is different, there are some things about the human body that frankly are the same. Especially if we go back to say this is proper function rather than this is what's normal, because most people experience it. Common isn’t normal.” - Jenn Trepeck “All healing is ultimately self healing.” - Dr. Taz“We've all been told to eat less, move more, we spend all this time, all day, with that restraint. We're using all that willpower to not eat. And willpower is like a whole other can of worms. But it's a finite resource if we don't replenish it. What happens to most people is that it is chemical in the body that on our way home, it feels like the 7-11 and the Dunkin Donuts and the ice cream place are magnets. It is a chemical in the body, so it's not you. You don't suck, you're not failing. It's that you have a chemical, biological thing that's happening.” - Jenn Trepeck “People look at everything in isolation. Nothing in the body exists in isolation and nothing in your life exists in isolation. So the challenge with night time eating, actually isn't about night time eating.” - Jenn Trepeck“Everybody deserves this information.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramSuper Woman Wellness Podcast

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about how to get more activity into your day without having to commute, change your clothes, or even get sweaty. Fall brings new routines, and it can feel like a struggle to get to the gym or a solid workout in. Jenn provides some great ideas on how to fit more activity into your day to day activities that don’t take much additional time. It all adds up. If we focus on the quality of the movement when we’re doing ordinary tasks, they can turn into muscle building activities. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Have you been told you need to reduce your stress levels, but haven’t been given tangible steps on how to? Today’s episode will share tips and tricks on how to manage stress, both the physical (hormones) and the mental aspects. . Jenn is joined by women’s health and hormones specialist, Ali Damron to discuss how the mind-body connection works. Ali talks about the 5 pillars of hormone health and talks about how we can calm our thoughts to better serve our nervous system. She gives powerful tips on balancing blood sugar through all areas of your lifestyle, with tangible steps on how to implement healthy habits. Tune in today to learn how to achieve your best health possible. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE:●   [4:40] Ali shares her story and how she got into the health field.●   [8:50] Ali explains the mind-body connection and the internal and external connections.●   [14:58] How does the cortisol, insulin, and adrenaline pyramid all work together?●   [17:18] What are the 5 pillars of hormone health? ●   [21:41] What are some ways that we can calm our thoughts?●   [27:15] How do you balance your blood sugar?●   [30:35] What is the best style of exercise for hormone health and managing stress?●   [33:38] How do you know when you need extra support through supplements?●   [35:28] How do you add mindfulness or other elements into your autopilot?●   [38:40] How do we know if what we are doing is working?KEY TAKEAWAYS:●   Your brain only focuses on what it thinks is important by what you focus on yourself. Take the time to get curious about your thoughts and reflect on if they are true. This can take you out of flight or fight mode, and is an excellent way to calm your nervous system. ●   Balancing your blood sugar happens through a variety of lifestyle activities such as a balanced meal, strength training, walking, and adding micronutrients into your diet found through eating whole foods.●   Hormones are constantly changing, so there is no such thing as fully balanced hormones. Instead, take note of how you are feeling every day and evaluate where you may need to give extra attention.QUOTES: “You get to decide which thoughts you buy into. The goal is not to not have the thoughts anymore, the goal is to decide if this is something I’m going to buy into, is this something that's true and if not then you don't need to do anything else with it.” - Ali Damron“So much about this is just being self aware and honest with how you feel. There's always an expert telling you what's right and what's wrong, and we’re not all the same.” - Ali Damron“Our hormones change on a minute by minute basis, if not a month to month. Like that's slow. Our nervous system is reacting to every single thing in front of you. If you slam on the brakes real quick, your nervous system is dysregulated for a minute and it comes back. It's not a destination. There is no way to say, okay, now my hormones are balanced. It's like a feeling.” - Ali Damron“To be aware of the relief of symptoms does require a moment of pause to reflect...in the moment it's so easy to forget that you're not feeling those things.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES”Ali Amron's WebsiteConsult InformationAli Amron's InstagramAli Amron's Facebook GroupGUEST BIO:Ali is a wife, mother to two sweet little boys, a licensed acupuncturist and a certified personal trainer. For the last 12 years, she has run my own successful private practice as an acupuncturist. Over the last six years, she has taken my message to the online platform where she does 1:1 consultations on women’s health and hormones and offers digital courses. Ali also has a podcast called The Ali Damron Show and a YouTube channel for lots of free resources. 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about corn. She discusses the 4 different types of corn, if it’s healthy for you, and why you may find it in your poop. You may be surprised to know how much corn is in your diet. With the majority of corn being genetically modified, how can you add this delicious vegetable (and grain) into your diet in a nutritious way? Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Ep 38 - My Five Cents Podcast - Featuring JennMy Five Cents PodcastBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are the healthy food alternatives you're eating actually as good as you think they are for your health? Today, Jenn is going through some of the common snack options that are marketed as healthy to determine if they are in fact a healthy alternative. From dried fruit to veggie chips, to meal delivery services and more, she is hitting it all. She breaks down the nutrient facts in a variety of options and gives advice on what other healthier options may be. Don’t be fooled by the labels and marketing, tune in to hear if these options truly are healthy for you. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE:●   [5:37] Are dried apricots healthy? ●   [9:00] Are veggie chips actually a healthier alternative to potato chips?●   [14:14] Are Kind Bars the healthiest snack bar option on the market?●   [17:05] Why fiber is so important.●   [18:50] Why do manufacturers choose less healthful ingredients? ●   [20:00] What is in bottled smoothies/juices and are they good for you?●   [23:38] Why is it important to chew your food for fiber intake vs. drinking a shake?●   [25:47] Is oatmeal a healthy breakfast option? ●   [28:15] Is Vitamin Water good for you?●   [30:06] What can you add to your water that’s not fruit to make it more flavorful? ●   [31:18] What are the benefits of warm lemon water in the morning?●   [34:58] Is Lenny & Larry’s complete cookie a good road trip snack?●   [39:00] Are tortilla wraps a good swap for bread?●   [42:38] Are meal box delivery services a good option? ●   [46:53] What is in Beyond Meat and Impossible Burgers and is it good for you?●   [50:30] Jenn’s thoughts on seedless fruits.KEY TAKEAWAYS:●   Fiber keeps us full for longer, helps with sustained energy and it also supports regular elimination. ●   Frozen organic fruits and vegetables are a great alternative to fresh organic fruit and vegetables. ●   Don’t be fooled by the marketing on the labels of your food. Check the ingredients and the nutrient facts to determine if an item is actually going to be a health benefit for you.QUOTES: “Calories aren't the whole thing, we want to know what the calories are made of.” - Jenn Trepeck“We can't really trust what's on the front of a package.” - Jenn Trepeck“When we’re hungry, fridge first.” - Jenn Trepeck“The bottom line is that everything that we are looking at, has a label.” - Jenn Trepeck“If you stick to the foods that don’t require you to read a label, you’ll be hands down better off.” - Jenn Trepeck  “It’s a tough world because this is where the money goes, if we stop giving the money to these companies, if we start to put the money in our farmers and going to farmers markets or looking for actual real whole foods, we’re going to create more of that market.” - Jenn TrepeckRESOURCES:Ep 38 - My Five Cents Podcast - Featuring JennMy Five Cents PodcastBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about focus. Whatever you are choosing to focus on is what will be highlighted in your life. Consider what you are focused on and switch your mindset from the negatives to the positives. Tune in to hear some great examples and coaching about creating a focus for success. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram