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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about neural nostalgia. Music binds to our brains differently as teens than as adults. Neural nostalgia is the feeling of being transported back to our teenage years when we hear a specific song from our past. When we hear these songs, our neural pathways associated with the original experience become activated. Neural nostalgia can act as a buffer against daily stress, help us feel more socially connected, and may enhance feelings of wellbeing. What’s your favorite song from your teen years? Add it to the queue and turn it up! Tune in to learn more about neural nostalgia and how it works! 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

The people who live in the Blue Zones are said to be the healthiest, happiest people, with lower rates of chronic diseases and a longer life expectancy. What is behind their longevity and can we learn to implement it into everyday life? Yes, we can! Tune in to learn how. This week, Jenn is discussing Blue Zones and how the habits and way of life of those who live in these Blue Zones can be the blueprint for physical and mental health. She discusses what these places have in common when it comes to food/diet, culture, environment, movement, and community. Jenn explains why the way they live their lives leads to longevity, and how we can implement some of those things into our everyday lives. She talks through how the standard American life and habits impact our abilities to live a long healthy life, and what our modern American lives are missing. Tune in to learn more and uncover what you can add into your life to improve your healthspan! 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: [4:49] Where are the 5 Blue Zones and what qualifies as a Blue Zone?[6:33] What are the biggest factors in longevity? [8:12] What do all of these Blue Zones have in common when it comes to food?[16:20] How does the environment play into the habits of those living in the Blue Zones?[18:49] What does movement look like in the Blue Zones?[27:08] What changes are currently being made to try and increase longevity in other cities?[30:05] What are the commonalities in the Blue Zone cultures? [32:30] What is the difference between lifespan and healthspan? [36:18] How do these communities share their ups and downs of life?[41:45] What are our modern American lives missing? KEY TAKEAWAYS: [24:54] The more activity in terms of going about the course of our daily lives, the better. That’s what will make a tremendous difference in our longevity. [36:00] Community is just as important as the food we put into our bodies. Connecting with those around us through the stories we share while breaking bread and having quality friendships can aid in a longer lifespan, as evidenced by the communities within Blue Zones. [42:21] The NIH funded a study for over 11 years, they followed highly functioning people between the ages of 65 and 92 and found that individuals who express a clear goal in life, something to get up for in the morning, something that made a difference, lived longer and were sharper than those who did not.[44:07] Only 30% of Americans have purpose in their work. We are generally out of alignment between our values, our purpose, and our work. If we can move toward alignment and have a reason for getting out of bed in the morning, it’s truly transformative in terms of health. QUOTES: “These are the areas where people are living past 100 years old. They also have the lowest rates of chronic disease. Even with these people who are at 100 or beyond, they have the highest cognitive function, the sharpest memory...far exceeding the physical vitality of what we see elsewhere." - Jenn Trepeck"Certainly genetics play a factor, but...only about 20-25% of how long we live. The other 75-80% is about our lifestyle, how we're living everyday." – Jenn Trepeck"They stop eating when they are 80% full, which is not easy for many of us to do." - Jenn Trepeck[12:18] “So essentially the way Americans eat, it’s like stepping on the gas, pressing down the accelerator pedal of aging and disease, so it’s also a function. I say that just to highlight that this isn’t permanent. It’s not like, oh, we do these things, check the box and we’re done. It’s a continued commitment to these choices in this lifestyle.” - Jenn Trepeck[36:32] “What we see in the Blue Zones and in these communities with longer health spans is that they laugh together and they cry together, right? That there's emotion in these communities like in Sardinia in particular. They have this healthy social life, at least three friends that you can laugh with and who care about you on a bad day is worth about eight years of life expectancy. In the 80s, Americans had about three friends. Today, we’re down to about two friends that meet that criteria.” - Jenn Trepeck[40:54] “I think it’s also our modern world where we have such a connection to our work, and then post retirement, we lose our purpose and that’s a major risk factor for deteriorating health.” - Jenn Trepeck[45:24] “A great little exercise or practice to do for everybody is grab a piece of paper and write down all the activities that you do in your day. The little things like washing your face or even the bigger things, maybe it is your work. Write

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 75 Hard. The challenge was created in 2019, however it has become more popular in the last couple years. Jenn talks about the program’s requirements and rules and how she feels about them. She also discusses the restrictive nature of the program. She then talks about alternatives people can do to achieve similar goals, in a less restrictive way. Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://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 cognitive decline can start as early as 40 years old? And the typical patient with Alzheimer’s symptoms is no longer elderly! In fact, it’s a 52-year old menopausal woman. Mind blown? Tune in for signs to look out for and preventable steps to take to ensure that your brain stays as healthy as possible for as long as possible. This week, Jenn is discussing cognitive decline and why we are starting to see it more commonly in adults as young as 40. Jenn explains what cognitive decline is, as well as the signs and symptoms that you may see when you start to experience it. She walks through the impacts that lifestyle habits play in cognitive function, and how the seemingly innocent things you are currently doing in your daily life may actually be impacting your cognitive future. Jenn provides some tangible things that you can start doing now to ensure that your brain stays healthy for as long as possible. 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: [11:29] What is cognitive decline and what are the signs of it?[15:12] What in our diets and lifestyle are causing cognitive decline?[18:10] How are memory challenges and focus challenges different?[19:18] What is the connection between body fat and brain volume or cognitive function? [23:41] How are toxins impacting cognitive decline, especially in menopausal women?[28:47] What are active, preventative measures we can take towards reducing/preventing cognitive decline? [34:28] How is the brain’s lymphatic system impacted by sleep?[36:15] What does low-glycemic impact nutrition have to do with cognitive decline? [38:46] Why should hydration be a priority? [39:26] Which minerals are essential for brain health?[45:05] What are the best actions to support your body in what it needs?KEY TAKEAWAYS: [16:04] Every human has progressive decline due to age and hormone changes. We can speed that up or slow that down, which happens through our lifestyle. [34:40] Good, quality sleep is crucial for brain health. Sleep promotes the elimination of debris in the brain. [47:38] Cognitive decline is real and looks like so many more things than we once thought. There are so many more factors involved than what we once believed. Start focusing on prevention, activity and awareness by at least 40 years old. QUOTES: [1:53] “It’s actually now recommended that we start working toward actively reversing and preventing cognitive decline by age 40.” - Jenn Trepeck[19:18] “Increase in body fat leads to a decrease in brain volume and cognitive function. Central obesity in midlife increases the risk of cognitive decline, so carrying that extra weight around the middle increases that risk, independent of blood glucose or cardiovascular comorbidities.” - Jenn Trepeck  [38:47] “Just a 2% increase in brain hydration can promote concentration, memory recall, and reaction time. Proper hydration is linked to productivity, healthy mood, and mental emotional balance. Cognitive function, sensory fitness, reaction time, and hydration status are all linked.” - Jenn Trepeck"This is no longer late in life and it is no longer unpreventable or uncurable in a majority of cases." - Jenn TrepeckRESOURCES:Debunking Detox EpisodeThe Body’s Daily Detox EpisodeUltimate BioHack - Sleep EpisodeBecome 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, at the request of listener Sara, Jenn's talking about Sparkling Ice, a flavored sparkling water. Jenn is taking a deep dive into the ingredients of the different varieties and flavors on the market. They claim to contain antioxidants and vitamins, but what are the sources of these ingredients and are they actually beneficial or just fancy marketing? Jenn also shares her favorite way to enjoy a refreshing sparkling water with a pop of flavor. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Nutrition Nugget: Healthier SodasBecome 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

Is bloating an issue for you? It’s incredibly common yet that doesn’t mean it’s normal. This episode breaks down common GI issues and how to detect and prevent them. Tune in to learn more!This week, Jenn is talking with certified health coach Lindsey Parsons about all things gut health. Lindsey walks through her story of dealing with chronic SIBO, as well as common GI upset such as candida, IBD, IBS, and more. She discusses how to handle bloating and how to understand the root cause of it. Lindsey explains what the “perfect stool” is and how to recognize if your stool might be off due to a larger issue. Jenn and Lindsey talk about weight loss resistance and fat loss resistance and how it is all connected to what’s happening within the gut. Tune in to learn more about gut health, probiotics, fiber and 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: ● [3:47] How did Lindsey get started with her specialty of stool and gut health? ● [5:40] Lindsey talks about the connection between gut health and the immune system/autoimmune issues.● [8:40] How do you handle bloating and what is the cause of it? ● [11:52] How do you manage chronic diarrhea or constipation? ● [13:37] What is the “perfect stool”?● [17:00] How is weight loss resistance or fat loss resistance connected to what’s happening in the gut? ● [19:03] How does candida tie in to gut issues?● [22:02] What is slow motility in the small intestine and large intestine? ● [22:46] How do you know when you should add more fiber in your diet?● [25:32] When should you use probiotics? ● [28:05] How can people go about testing on their own?● [28:57] Lindsey talks about a few more items that help the gut. KEY TAKEAWAYS: ● [5:59] For an autoimmune issue to become active, generally the body has to become weakened in order for the autoimmune issue to flare up. This could be leaky gut or intestinal hyperpermeability, or a gut infection. ● [9:58] If you suspect that you have GI issues, first start with a gastroenterologist to clear any major issues such as cancer. Once that is cleared, then you test with a gastroenterologist who is educated in SIBO or find a functional medicine doctor who can run tests such as a GI Map. ● [23:47] Fruits and vegetables are the best source for fiber, but the real powerhouses diet-wise are going to be your beans, lentils and chickpeas. You’re never going to get enough fiber unless you eat those foods in your diet regularly. QUOTES: “A leaky gut is allowing out these antigens, be they parts of gram negative bacteria called lipopolysaccharides, which create inflammation, or they might be partly digested food particles like gluten, which is something that really resembles your thyroid gland. So therefore, Hashimoto’s thyroiditis is one of the most common autoimmune disease because the body sees that thing come out of your intestines, not digested, full protein, and thinking that doesn't belong here, attacks it, and then says what else looks like that in the body, oh well your thyroid gland, so let me attack that too.” - Lindsey Parsons “When I’m at my worst, I can look six months pregnant easily. So, bloating is very much associated with SIBO. If somebody says they’re bloated and it’s every day, and usually unless they’re following a very strict diet that doesn't have any high FODMAP foods, then typically you’re going to be looking at SIBO and that may have been diagnosed as IBS because it may then go along with diarrhea or constipation or other GI issues.” - Lindsey Parson“If you’re just a generally healthy person who maybe is just a little bit constipated, you probably do need to add some more fiber to your diet. Fruits and vegetables being the best source, but really the powerhouses diet-wise are going to be your beans and your lentils and your chickpeas, those kinds of foods.” - Lindsey Parsons"If you have low stomach acid and you're not breaking apart your proteins properly then you're probably not getting enough l-carnitine...one of the two essential nutrients needed to take fatty acids and...turn them into energy." - Lindsey Parsons"Typically it starts with some sort of trigger, like a stressful period in your life or a period of antibiotics, which weakens your immune system, raises your cortisol, which raises your blood sugar and then...you see dysbiosis, too many pathogenic bacteria and not enough commensal bacteria and then you start to see overgrowths of candida...which may cause sugar cravings or carb cravings." - Lindsey Parsons"The symptoms you're experiencing are your body communicating with you...let's listen and support

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about S.T.R.E.S.S. April is Stress Awareness Month, so Jenn is sharing tangible tips that you can use to destress when you start to feel overwhelm creeping in. Each tip Jenn provides only takes a few seconds, and will leave you able to look at the situation in a different light. How will you remember them? Jenn made the stress an acronym for the actions. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://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 our money habits and our food habits have a lot in common? There are some BIG connections between the two. If you’ve ever felt challenged by either, this one’s for you! Tune in to learn why there’s a likelihood that your relationship with one is the same as with the other. On this week’s episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes.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: ●   [7:55] Why do we not talk about money? ●   [11:34] Where do our beliefs come from around money and food?●   [18:52] How do we create connections around food and money?●   [22:46] How does human survival tie into this?●   [27:37] How can money and food be a form of obsession? ●   [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money?●   [36:04] How do we make change and progress in these areas?●   [38:55] How can accountability and support help?●   [41:38] Final thoughts from Jenn.KEY TAKEAWAYS: ●   [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth. ●   [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones.●   [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get “unstuck”.QUOTES: [8:34] “We’re taught not to talk about it, and yet you can’t live your life without it.” - Jenn Trepeck [12:58] “I believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnifies that. If you feel like you’re a victim and you feel like everybody’s out to get you and everybody’s trying to steal your money and you’re not generous and you’re more closed off, the money creates that on a bigger scale.” - Jenn Trepeck"We have this connection between net worth and self-worth and we have this connection between body and self-worth." - Jenn Trepeck"I think they [money and food] are both tools to change our state of mind. They are tools that we use to numb. They are tools that we use to distract. They are tools that we use to control..ourselves and others." - Jenn Trepeck"We can blindly follow an expert because when something is overwhelming, we like to outsource our decision making. We outsource the decision making to a food plan, a financial advisor, a budget or diets..." - Jenn Trepeck[38:38] “It’s not about the cookie, it's about what we’re using the cookie for. So if we can address what we’re using the cookie for, all of a sudden, the whole situation with the cookie is not a thing anymore.” - Jenn TrepeckRESOURCES:Financial Health EpisodePhone Habits and Food Habits EpisodeLost and Found: One Woman’s Story of Losing her Money and Finding Her Life by Janine RothSecrets of the Millionaire Mind by T. HarbeckerBecome 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 Stars and Honey Bars. Have you heard of these protein bars that are marketed as “food for the future”? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://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 heard of polysaccharides? This nutrient, found in aloe and rice bran can help with Alzheimer’s and other chronic diseases! Give this episode a listen to learn more! On this week’s episode, Jenn is joined by the Founder and President of Dr. Lewis Nutrition™, Dr. John Lewis. He has been studying polysaccharides for many years to help those struggling with chronic disease, Alzheimer’s, concussion syndrome, and more. During the episode, Dr. Lewis talks about the importance and benefits of polysaccharides and what he has learned through years of research. Dr. Lewis talks about clinical trials with patients struggling with Alzheimer’s and how aloe and polysaccharides helped change those patient’s lives. This fascinating episode will leave you with a lot of great information to determine if aloe and rice bran are right 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: ●   [4:43] How Dr. Lewis went from being an all-natural bodybuilder to studying aloe.●   [9:00] What are polysaccharides, why are they important and where do they come from?●   [13:12] How did Dr. Lewis get the funding for his research projects?●   [16:10] What is the connection between polysaccharides and Alzheimer’s? ●   [26:34] Is providing the missing nutrients that allow the body to function properly the tie with polysaccharides? ●   [28:01] What is happening in the research around TBI and concussion syndrome?●   [31:31] What is the difference between the polysaccharides in aloe and rice bran vs. other types of polysaccharides? ●   [33:42] How do consumers know that they are getting the right aloe? ●   [39:10] Dr. Lewis shares his final thoughts around polysaccharides. KEY TAKEAWAYS: ●   [12:04] It’s difficult to get polysaccharides from food and this is where dietary supplements can come in and make a big addition to your daily routine. ●   [18:18] Genetic modification, all the herbicides, pesticides, etc. have really weakened the amount of nutrients in many common foods. ●   [30:46] Polysaccharides help to calm down inflammation and modulate or enhance immune function. QUOTES: [7:32] “She was a cancer patient who introduced me to the rice bran. It not only completely changed my career, it completely changed my life in the sense that it took me to a different level of having an appreciation and perspective on what mother nature provides to us, and then being able to utilize those particular nutrients or phytonutrients for health.” - Dr. John Lewis[17:44] “The body is intelligent enough to take a bunch of fructose or a bunch of glucose and mash all of those things together into polysaccharides, but our theory is that obviously is not the way or what our cells prefer. Otherwise, we wouldn't be ravaged with all these different chronic diseases today.” - Dr. John Lewis[23:45] “Very broadly speaking, we’re talking about the ability for these polysaccharides to improve immune function, lower inflammation, improve adult stem cell production process, and then just generally improve overall quality of life.” - Dr. John Lewis[41:25] “For me, this is cradle-to-grave and all of the in between, there’s no limitation on these polysaccharides in terms of how old you need to be, what your current health state is, if you have an existing health challenge or whatever, there’s no limitation on that. There’s been no documented problems with interacting with medications, in fact, they actually will help when you improve your nutrition status, they help your health status to be able to utilize things that you’re maybe being treated for with disease.” - Dr John Lewis"Increasing our health status, giving our body the nutrients it's missing, creates the environment for health vs the environment for disease." - 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 ResourcesDr. Lewis Nutrition's WebsiteDr. Lewis Nutrition's YouTubeDr. Lewis Nutrition's InstagramDr. Lewis Nutrition's FacebookDr. Lewis Nutrition's LinkedInBIODr, John Lewis is the Founder and President of Dr Lewis Nutrition™ and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He is also a Diplomat, Faculty Member, and Advisor of the Medical Wellness Association, and a lecturer for the Institute for Brain Potential. He has been the principal investigator

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's re-airing the winning Nutrition Nugget episode from the Salad with a Side of Fries’ March Madness Tournament on instagram. Your favorite was peanut butter where 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

We love a good round up of listener questions, and this episode has so many good ones! From the best salad to eat, to Ozempic, to supplements and probiotics, we are covering it all in this episode. Tune in to hear Jenn answer your burning questions. On this week’s episode, Jenn is answering questions that listeners have sent in regarding a wide variety of topics. The questions range from healthy sweet treats, to the 5 second rule, to navigating the dating world while taking Ozempic. Jenn deep dives into each topic with clarity and understanding. There is sure to be a takeaway for everyone! Tune in to hear these great questions, where you’ll learn you aren’t alone in all the confusing advice out there! 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: ● [3:20] What is a healthier salad base, romaine or arugula, and which has more nutrients?● [4:49] Is quinoa healthier than rice?● [6:23] What are healthy sweet snacks?● [8:23] Are Smart Sweets and Small Wins really good options for a sweet treat? ● [12:28] Is the 5-second rule really a thing?● [14:25] What is a good option when you are out and about and need a quick meal?● [16:13] Is Naya Tame Kava really a healthy fast food option? ● [19:31] Are Sakara or Factor Meals good options for meal kits?● [24:49] What is Intermittent Fasting and does it help with perimenopause?● [27:00] What is Jenn’s opinion on Ozempic? Is it cheating?● [31:48] How do you navigate dating while taking Ozempic? ● [34:50] What does Jenn think of Liquid IV and LMNT?● [37:46] What are methylated or activated B vitamins? ● [39:00] How do melatonin and ashwagandha work? Why does melatonin create “funky” dreams?● [42:15] What does Jenn think about juicing and AG1?● [45:15] What are spore probiotics and how do they work? ● [47:27] If you are not a vitamin person, what, if any, supplements should you take?● [50:05] Is using the turmeric spice enough to get the benefits of turmeric?KEY TAKEAWAYS: ● [12:04] Sometimes it just isn’t worth having the “healthier option” of candy because the ingredients are just replaced with food-like substances. Instead, just have a few of the candy/treat you want and enjoy it!● [25:21] In regards to intermittent fasting, the average human living in this world does not get the minimum requirements of what the body needs in order to not deteriorate…So how do we expect someone to get what they need with an eating window of only a few hours a day?● [43:48] When you are taking supplements, make sure that they are in a form that the body can absorb. Sometimes certain things together don’t allow the body to absorb and use it, whereas other things need to be combined with something else in order for the body to use it. QUOTES: [16:52] “I live in a world where we can find something to eat anywhere. There are just sometimes trade offs. Like eating out at a restaurant, they’re going to probably add salt and fat and things that you wouldn’t necessarily eat at home, and yet you could go into Naya and get the chicken kebab, greens, a bunch of veggies, some tzatziki, hummus and have a great, super satisfying meal.” - Jenn Trepeck"My issue with a lot of these [food delivery companies] is that they spend the calories in a way that I wouldn't if I was making food for myself." - Jenn Trepeck"The idea that we are going to expect our body to perform without fuel, is not what sends the body signals of safety." - Jenn Trepeck[31:01] “It’s that expectation that we’re all supposed to be the same body shape and size. We don’t expect the same shoe size, we don’t expect the same height, we don’t expect the same hair color, why do we think that we’re all supposed to be the same body shape and size?” - Jenn Trepeck "We have a really big problem socially...we are returning to the '90s, wafer-thin is the sign of health and beauty and that's not the case, at all." - Jenn Trepeck[45:16] “Okay, probiotics are the gut bugs. We need different gut bugs in different parts of the digestive tract. So we need different ones in the small intestine versus the large intestine versus the colon and all throughout. They have to go through the stomach where stomach acids tend to kill the live gut bugs. Now that’s assuming that whatever probiotic you’re taking is even alive when you take it, because a lot of times if they're not made properly, if they’re not stored properly, the bugs will be dead by the time you take them. So a lot of people will take a probiotic and notice nothing.” - Jenn Trepeck[47:52] “It’s very possible that you don’t notice a difference (taking vitamins), because there are a lot of vitamins that pass th

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about rain. Some people struggle with rain, causing grumpiness or a sense of depression and laziness, but did you know that there are several benefits of rain? Jenn gives the inside scoop on all the benefits that rain provides for the earth and each of us, from creating cleaner air to the mindset shifts that rain can bring, and more. Tune in to learn more about rain, so you can allow it to work its magic! 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 struggle with anxiety, sleep, depression or PTSD? Mushrooms and maybe microdosing may be a solution. Tune in to hear Alex Wolfe, the founder of Eons discuss why psychedelics may be the next health frontier.On this week’s episode, Jenn is joined by Alex Wolfe, the founder of Eons, a company that uses functional mushrooms to offer natural healing. Alex talks about his own journey with mushrooms and what led him to shift from his CBD business into a business focusing on mushrooms. He discusses why gut health is so crucial for many issues that people struggle with, and how mushrooms can assist with healing the gut. Alex explains the difference between mushrooms like Lion’s Mane and Reishi and psychedelics such as psilocybin and educates listeners on how they can benefit those taking the products. Tune in to this incredible episode to gain clarity on how nature’s technology can help 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: ● [3:44] How did Alex come to his love of mushrooms and creating Eons?● [7:44] Alex shares some fundamentals about mushrooms. ● [10:08] What are the different types of mushrooms?● [12:32] What should people look for when exploring more about mushrooms?● [14:09] Does it matter how you ingest mushrooms (i.e. powders, extracts, etc)?● [16:20] How does mushroom technology translate when we consume them? ● [21:17] Alex talks about the different protocols they have created at Eons.● [25:25] How do mushrooms help with sleep?● [29:50] What is bioavailability and how do mushrooms work with bioavailability?● [31:20] What's next for Eons?● [33:03] What does Alex say to people who are fine with mushrooms but aren’t sure about psilocybin microdosing? KEY TAKEAWAYS: ● [5:22] If you can understand the relationship of science between your gut, the sun, the soil, your brain, fungi, and beyond, you will upgrade your relationship to nature and you will shift from a consumer to a co-creator in this world. So many of our issues start with your gut - so heal your gut!● [17:28] Psychedelic mushrooms start creating neuroplasticity in the brain, which allows you to expand your mind in new and different ways.● [21:17] Eons has created different protocols for customers to follow depending on what their goals are, so that people can feel confident while taking their products and reconnecting to nature. They have a protocol for anxiety, depression, postpartum depression and more.QUOTES: [11:51] “Yes, we will need more trials done and more clinical studies, but the ones that are coming out, about psychedelics, are showing amazing results for big things like anxiety and depression and addiction and PTSD.” - Alex Wolfe[14:20] “I believe as long as we’re getting the mushrooms into our system, they have their own intelligence and they’re going to start working on us. They’re pretty intelligent beings in themselves, and I know that’s kind of hard for some people to wrap their head around, but like I said they’re innate beings, they’re their own kingdom.” - Alex Wolfe[15:12] “I think that’s where we’ve gotten pretty far away from here, and in North America, is where we’ve gotten pretty far away from wellness. I see wellness as not an end goal, but a starting point.” - Alex Wolfe[33:27] “Everybody’s on their own journey and everybody’s on their own healing journey, and you’ve got to listen to your intuition. Intuition is a really big thing, and I think tapping into nature is a good way to tap more into your intuition.” - Alex Wolfe"It’s not just a silver-bullet solution…it’s really depending on what the person is going through and what they’re looking to do in their life. Is it for healing? For optimization? For addiction? There are many protocols.” – Alex Wolfe"The bioavailability piece is really important...even if somebody has tried something before and didn't notice an effect from it, it might make the argument for trying something else and continuing to explore these tools." - Jenn Trepeck "I don't have the answers, nature has the answers." - Alex WolfeRESOURCES:Shroom Talk EpisodeMicrodosing Mega Impact EpisodeMacro Dosing as A Therapeutic Tool EpisodeBecome 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 ResourcesEons' Website   Alex Wolfe's InstagramEons' InstagramAlex Wolfe's LinkedInBIOAlex Wolfe is a bio-hacking enthusiast, a disciple of plant medicine, and a believer that nature contains everything we need for a healthy, beautiful, and meaningful life. His life’s goal is to bring this insight to the

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about hugs. Giving and receiving hugs has so many benefits on our wellbeing from impacting our mood and increasing dopamine and serotonin, to reducing stress, anxiety and loneliness. Hugs have also been proven to reduce pain! Tune in to learn why hugs are such a contributor to health and how dramatic it actually is! 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 felt obsessed with writing down your food, tracking calories, workouts, water, or anything, this one’s for you! And if you’ve ever tried to track but struggled and felt like a failure, we got you! Listen in to learn how to unsubscribe from diet culture and tangible tips to empower yourself on your health journey.This week, Jenn is joined by Nutrition Coach, Nicole Hagen. Nicole talks about her struggles with tracking food and unhealthy diet habits which led her to some serious medical issues. She discusses how she took control of her habits and a decade later helps clients create a healthy, balanced relationship with food and exercise. Nicole provides some great alternative metrics to measure your success. She also talks about how to ditch food tracking apps if you have found yourself in an unhealthy relationship with them. Jenn and Nicole touch on toxic diet culture, where it came from, and why we get too wrapped up in trying the next thing. Tune in to learn how to lose weight without getting involved in diet culture. 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: ● [4:51] Nicole provides her background and how she got into the health and wellness space.● [11:10] Why do people not see the behaviors that they are currently doing?● [12:36] Nicole talks about how tracking may contribute to disordered behavior around eating and exercise.● [16:36] What are some alternative metrics to measure your success?● [21:10] Are there any apps that Nicole recommends for tracking?● [26:45] Nicole talks about diet culture.● [31:23] How does Nicole recommend her clients navigate all the information out there around diet culture? ● [36:05] How can you want to lose weight and avoid diet culture? KEY TAKEAWAYS: ● [29:04] Many doctors have subscribed to the main idea that health is a size. Recognize that you have to be your own best advocate in every situation, including with your health care practitioners.● [31:48] Next time you hear information about a diet or exercise and you are wondering if it’s something you should implement into your routine or life - ask yourself who benefits from you thinking or believing the information is true? The diet industry wants to keep you sick and unhappy so you are constantly seeking the next fad diet/workout that will “fix” all of your problems. So if you are holding on to information that diet culture wants you to believe, you are holding on to the wrong information. ● [37:39] If the way that you are using tracking apps or any type of tool is supporting your goals, that’s fantastic, if it’s not supporting you in a way that feels good or is pulling you further away from a healthful life, that’s when you need to revisit what tools are in your toolbox and how you are using them. QUOTES: [11:23] “I do believe that when we look at the stages of change, sometimes we are not at all ready to create the change that we need to create in order to live a healthy, happy life. Like I said, we’re just too attached to the coping mechanisms that we have, even if they’re harming us.” - Nicole Hagen[14:49] “I like to think of tracking a little bit like a blood panel. I believe that it can reveal super helpful data that we can then take action on to improve our health and body, make body composition change if we choose to, but when we become dependent on it, we have then taken a potentially helpful tool and turned it into a harmful one.” - Nicole Hagen[28:46] “If we don’t work to deconstruct these limiting beliefs, they can start to impact how we feel in our own bodies, how we see and value other people in different bodies, and of course, how we value ourselves.” - Nicole Hagen[32:54] “I also like to encourage clients to look inward. So regardless of what this is telling me - carbs are bad, sugar is bad, fruit has terrible things in it, you should stop eating apples and bananas - what foods leave me feeling best? If I am the best person to collect feedback on my body, and I try to throw out all of the rules that I know to be “true”, because of what I’ve learned in the past, what does my body feel good eating, what gives me more energy, what leaves me feeling able to keep up with my kids or workout in the gym or have a clear head space? - Nicole HagenRESOURCES:Health, Wellth & Wisdom Podcast: 239 // WHAT TO DO WHEN IT FEELS LIKE YOU DON'T HAVE ENOUGH WILLPOWER with Jenn Trepeck Perception vs. Reality EpisodeBecome 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 ResourcesNicole Hagen's InstagramNicole H

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the freekeh. It’s a type of grain that is often used similar to couscous or quinoa. Jenn discusses the nutritional facts and benefits of freekeh and talks about the variety of ways that you can incorporate it into your meals. It can be a great option to get more fiber in your diet and although slightly high in carbs, if you create a balanced meal, freekeh is perfect in soups or vegetable bowls. Tune in to find out if you should get your freekeh on! 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 tired of trying (or thinking you should be trying) all the quick fixes and biohacks from the health gurus? Jenn is here to share the ultimate biohack when it comes to optimal health…tune in to hear what it is!In this episode, Jenn is talking about the ultimate biohack, sleep! Sleep is fundamental to our health and wellbeing, and yet most people struggle to get enough of it. Jenn is here to change that. She starts the episode off with explaining what a biohack is, and what common ones are on social media these days. She talks about the different levels of insomnia and why it has become a social norm to deprive ourselves of sleep. Jenn then dives into what the four stages of sleep are, why they are important, and how to ensure that you are setting yourself up for the best sleep possible. Tune in to this episode to learn what small steps you can implement into your routine to see big rewards! 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: ● [5:31] What is a biohack? ● [14:46] Why many biohacks can be misleading. ● [15:32] What is the ultimate biohack?● [17:21] What is insomnia? ● [20:08] Why do we deprive ourselves of sleep?● [25:00] How can you set up your day to support quality sleep?● [30:26] What are the four stages of the sleep cycle?● [32:58] What are the biggest things that impact the quality of our sleep?● [36:06] What is your own best sleep cocktail?● [43:58] Jenn’s final thoughts on sleep. KEY TAKEAWAYS: ● [15:57] If you remedy your sleep, you can reduce many health symptoms and challenges.● [28:44] The biggest impacts on your health come from doing the little things consistently, and then adding a new little thing once the first has become a habit, rather than doing a dramatic thing that happens occasionally. ● [43:59] Health happens when we sleep, and our biohacks are a lot of wasted effort if you don’t have the fundamentals in place first.QUOTES: [9:00] “When we see it as the magic bullet, I think the implementation of that is that people say, that’s the only thing I need to do. I can do the one thing and then nothing else matters, this is the thing that’s going to undo all the others, and that’s not exactly the case.” - Jenn Trepeck [14:20] “You can’t supplement your way out of poor nutrition. It’s fighting an uphill battle all the time. You take one step forward, two steps back over and over, every time you hyperfocus on these other things, instead of focusing on the consistency of the fundamentals.” - Jenn Trepeck [19:53] “All of these things connect to what happens when we sleep, if we aren’t getting that repair, it stands to reason we’re going to have a whole host of malfunctions.” - Jenn Trepeck [30:48] “This is where the body’s biology is so smart and it does it on its own, and sometimes our best bet is to get out of the way. Let it do its thing and get out of the way.” - Jenn Trepeck [43:59] “Health happens with sleep, and our biohacks are a lot of wasted effort if we do not have the fundamentals in place. Your biohacks are a thimble of water on your house fire, and when we’re tempted to go toward the shiny object and the biohack from the guru, pause and recognize that what we really need is consistency in the fundamentals and probably a little bit more sleep and we’re all going to be just fine.” - Jenn TrepeckRESOURCES:Sleep On ItCirca Your Circadian RhythmBecome 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 the Atlantic Diet. This seems to be the latest diet solution going around, so what is it and should you jump on board? Jenn walks through what the diet entails and how it differs from the Mediterranean Diet. She talks about the studies that have been done on the Atlantic Diet, and which information coming out of those studies is valuable vs. what should be taken with a grain of salt. Tune in to learn if the Atlantic Diet is right for you, as well as a little reminder of what matters beyond the 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

Do you wish you had extra hours in your day to accomplish all the things you have to get done? Or to get to the gym? Or find some “me time”? You’re not alone. There are tools that can help you maximize your time management and avoid decision fatigue. Tune in to hear great tips on utilizing the time you do have and how to schedule your week. This week, Jenn is joined by Time Management Expert, Megan Sumrell. After becoming a mom, Megan realized that her time management needed to change, she had too much to do and never felt like she had enough time to complete it all. She created her 5-step Time Management Solution and is now helping women everywhere restructure their schedules to ease decision fatigue and stress. Megan shares her 5-step planning process during this episode, including how to keep it realistic and not beat yourself up if your schedule doesn’t go according to plan. Her tips help make time management achievable, no matter how busy you are! Tune in to learn more about making your life and schedule a bit easier! 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: ● [6:14] Where did Megan figure out all the time management skills for productivity? ● [8:45] What are the faults in the typical time management systems?● [11:43] How do we identify our relationship with time?● [19:01] Megan discusses the brain science and physical science behind her management system. ● [22:09] How can people add things into their day to replenish willpower as well as remove things that cause decision fatigue? ● [23:42] Where is the best place to start when organizing your time? ● [28:32] Megan walks through her 5 steps of weekly planning. ● [34:23] What is the best approach to being realistic about how long things take? ● [37:05] How do you stick to your schedule?KEY TAKEAWAYS: ● [19:58] Operating from a to-do list keeps you in a daily state of decision fatigue. By the end of the day, when you are in full decision fatigue mode, your brain cannot make good choices.  ● [23:43] A weekly audit is a great place to start when looking at what you can do differently in your schedule. Look for patterns and understand how much of your life is spent in rapid fire context switching to see where there are some possible efficiencies. ● [29:07] The most transformative thing you can do for your schedule is to acknowledge the unavailable time or busy time in your day and block it off on your schedule. This could be when you are up in the morning making breakfast and getting lunches packed, or time when you kids get home from school and you have things to do. Usually we try to fill this time with other things, but it is a necessity to block it out so those things can be done. QUOTES: [12:33] “When we’re in control, that means we’re deciding how we’re spending our time, what we’re saying yes to, when we’re doing it, and we have really good boundaries with that.” - Megan Sumrell[20:03] “Every time you look at your to-do list, you’re having to make a decision and now your brain - more gas is taken out of it. So by the end of the day, you’re in full decision-fatigue mode and your brain can’t make good choices. This often ties into why at the end of the day, we hit the panty and make bad health choices as well. It’s not because you don’t have willpower, it's not because you’re not a good person, it’s because your brain is done. You’ve maxed it out, it’s in full on decision fatigue.” - Megan Sumrell[25:00] "What's really powerful with this planning system is one of the things you’re looking for in your time audit is this, how much of my time on average each week is spent dealing with things I had no idea was coming had to be dealt with in that week, and I call this planning for uncertainty, and it’s different for everybody and it’s different in different seasons of our life.” - Megan Sumrell[37:06] “Your plan does not confine you, it supports the goals that you have in your life.” - Megan Sumrell"It’s not that there isn’t enough time in the day, it’s not that you’re a poor planner. Rather it’s simply time to shift our relationship with time and adopt an approach to time management that better fits our modern lives." - 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:Megan Sumrell's InstagramMegan Sumrell's FacebookWork Life Harmony YouTubeMegan Sumrell's LinkedInMegan Sumrell's WebsiteBIO:Megan Sumrell is a former corporate techie turned entrepreneur.As a business owner, mom, and wife, she

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the three different perspectives we can take when facing situations that happen in our lives. You can choose to be a hero, a victim, or a learner. Jenn describes what each perspective is and how the three of them can play into your life and health in different ways. 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

Calories, the scale, BMI. The way you (and your doctor) measure your health and your choices are not just not serving you, they’re leading you astray. What if we started to measure choices regarding our health based on listening to our bodies or communicating with our bodies, rather than adhering to outdated rules? Tune in to this episode to redefine your yardstick. This week, Jenn is talking about creating your own yardstick when it comes to your health journey. There is so much information available to people about which workouts are the right ones to do, and how you should eat, how much you should or shouldn’t eat, that we often lose sense of what our individual bodies need to be in our best health. Jenn walks through a variety of topics ranging from exercise, diets, portion sizes, creating your own metrics of success and more throughout this episode. Tune in to hear Jenn share some great tangible ideas on how to ensure your goals and the metrics you use to measure your progress are right for you, and what choices to make when creating your own benchmarks. 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: ● [5:54] What are things that we measure when it comes to our health?● [8:12] How can you better measure your workouts? ● [14:40] How do you measure your food? ● [26:23] How do you know appropriate portion sizes?● [31:48] How can you make the best choices for your individual self?● [35:15] How do we avoid using social media and societal norms and get stuck in a cycle of comparison?● [38:47] How do you know if what you are doing is actually working?● [41:09] Why do doctors use BMI, where did it come from and what is a better metric to use instead?● [43:38] Are the scales out there accurate to account for your body fat %?● [47:05] Jenn shares alternative benchmarks to measure success and progress. KEY TAKEAWAYS: ● [17:38] Calories should not be on your yardstick of measuring how much food you should intake. Instead, the measurement on your yardstick can be that you are going to eat the colors of the rainbow throughout the week.● [35:20] Don’t let social media create your benchmark for your health. Instead, tune in to your body and see if you have energy, if you are feeling good, if you are improving how you choose foods, if you are eating the rainbow, if you are getting nutrition every day, and if you are making progress over your behaviors. ● [39:39] The number on the scale includes your bones and your organs and water and your brain and muscle and fat and all of these other things. Measuring only the number on the scale going down, does not indicate health. QUOTES: [12:37] “We’re then looking at other people and making whatever they’re doing or not doing, whatever is happening for them or not happening for them, something about us and our progress. Which is frankly apples and oranges.” - Jenn Trepeck[12:52] “I think a lot of the devices create the metrics that we then all think we ‘should be using.’ Maybe it’s worth either adjusting some of those things in your device or maybe opting out of some of them if they’re not serving you in a way that’s helping you feel positive and energized, or maybe there’s a different way to use the tool.” - Jenn Trepeck[15:12] “When it comes to food, calories is a terrible yardstick.” - Jenn Trepeck[19:00] “Percent daily value was based on number one, a 2,000 calorie diet, and number two, based on a person not deteriorating into rickets and scurvy. So it was originally designed in the time of war based on how our military was being fed.” - Jenn Trepeck[22:08] “It’s a choice, Everything is a choice. There are choices that will move us in the  direction of our goal faster than other choices.” - Jenn Trepeck[34:14] “What if we started to measure our choices based on listening to our bodies or communicating with our bodies, rather than on some set of rules and adhering to those rules?” - Jenn Trepeck[37:37] “When we think about the choices that we’re making, oftentimes people will say well this is easier, the metric of ease. Maybe we start to look or redefine ease to distinguish between ease in the moment or ease in the long run. In the moment it might be easier to buy the Reese’s cups in the grocery store checkout, but if that choice brings with it guilt and shame and thinking about those Reese's cups for a week, was it really easier? To me, I find it easier to not give myself reasons to beat myself up” - Jenn Trepeck [47:05] “Things you might want to consider as other benchmarks for success and progress - quality sleep, how we manage or handle stress, or energy and our self confidence. W

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about crystal light. One of Jenn’s friends asked for her thoughts on the low-calorie water flavor packets, so Jenn is walking us through the ingredient list of Crystal Light. Throughout this conversation, Jenn points out that several of the ingredients in Crystal Light are red flags. Tune in to understand why these ingredients are red flags and decide for yourself if this is something you want to include as a daily beverage. Jenn also provides some great alternatives to crystal light to add flavor to your water. 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 heard of Pilates and you are wondering if it’s right for you? Maybe you think it’s yoga or  will be “too easy”. Tune in to hear Pilates Instructor Kate Boyle break down the differences between Pilates and other forms of exercise plus benefits that can be gained from practicing Pilates, whether you struggle with mobility or you’re an experienced athlete. This week Jenn is joined by Pilates Instructor, Kate Boyle. With her extensive background in dance and learning how to heal her own injuries, Kate decided to use her knowledge to help others heal their bodies as well. Kate breaks down what Pilates is along with the different types of Pilates classes you may see advertised. She breaks down the science and methodologies behind Pilates, and emphasizes how it can help you in everyday life. Kate talks about the mind-body connection that she teaches her clients to focus on when practicing Pilates and how it is the foundation for everything else you do in life. Tune in to learn more and decide if Pilates is right 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: ● [5:22] How did Kate get into fitness and Pilates? ● [7:16] What is Pilates?● [9:33] What is true Pilates vs. what you might experience at a gym or hotel class?● [13:01] How can someone know that Pilates is the right fit for them?● [15:42] What information can people look for to know what to expect from a Pilates experience? ● [21:04] What does it mean to connect the breath to the movement and your core and pelvic floor?● [23:34] Where does the science come in and where does the methodology stem from for Pilates?● [25:26] Kate walks us through a way to connect to your core and pelvic floor. ● [28:45] How does Pilates help you in everyday life? ● [32:03] Why do you need a lower amount of reps during Pilates?● [35:16] Kate shares a story about how a client's Mind-Body Connection during Pilates spilled over into other areas of their life. KEY TAKEAWAYS: ● [22:38] The pelvic floor, the core, and the breath are all interconnected and essential for having everyday strength. ● [24:22] Pilates is great for everyone! No matter your age, there are benefits that you can get from practicing pilates and it can be customized to what it is you are needing. The intensity can be increased or decreased based on where a person is with their strength and individual needs. ● [36:49] Pilates is like the glue for everything else. It’s the glue for everyday life, for the activities you want to do just to have fun, a way to excel and stay fit in the sports you are playing, manage stress, and more. It helps people physically and mentally. QUOTES: [6:03] “I’d torn the meniscus in my knee, I had hamstring injuries, back pain, all the dancer stuff, and I started to heal my own body from doing Pilates, and then went oh my goodness, this system is amazing. If I can heal myself, I can help others.” - Kate Boyle[14:00] “I’ll get athletes that are wanting to cross train and really expand in their sport. Golf is a great example, it’s all one sided, rotational to one side. So when we build up the strength and stabilization to the other side, they get more power, a better swing, and really excel in their game.” - Kate Boyle[14:53] “Even people where their mobility isn’t as great anymore, and it might be as simple as trying to reach up to that top cupboard is getting really hard because they're getting really stiff through their shoulder, we can really work on that shoulder range and strength, so just everyday movements become easier.” - Kate Boyle[30:50] “You are learning how to move while being present with your body. So many other exercises we do, we’ll jump up a treadmill, stick the headphones on or turn the TV on and start walking and running away and we’re thinking about the shopping we’ve got to do and the kids we’ve got to pick up. In Pilates you can’t do that because then you’ll lose your breath or what your movement’s doing, how many reps you’ve done, so it means for your workout, you actually have to be present in your body.” - Kate Boyle[32:25] “I think that’s a different sort of mindset as well, so many other modalities were like no, no, no, you’ve got to do your 10 or your 20 and you’ve got to push through. Whereas Pilates is very much no, no, no, your body is telling you this is just too hard. Right now, we’re going to start gripping the opposite muscles that shouldn’t be activating, so we’re going to hold our breath to get through, we’re going to brace those abs. So rather than doing that, where we’re not getting any benefits, take a short five second rest and th

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Barebells Protein Bars. A listener wrote in asking if Barebells Protein Bars were a healthy option, as he had never seen sugar alcohols listed on a label but had heard Jenn talk about them. Jenn walks through the ingredients and breaks down sugar alcohols, how they impact our blood sugar, and if they are a healthy alternative to generic sugar or other sweeteners. She also looks at the nutrition facts of one flavor to determine if barebells protein bars are a good snack option when you’re on the go! Tune in to hear what she has to say about Barebells Protein Bars! 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

Most of us think our hearts are fine. Even the day before a heart attack, people think they’re OK!? Unfortunately, many people wait until they are experiencing a cardiac event before they look beyond blood tests cholesterol and the blood pressure reading at a doctor visit. Tune in to learn what tests you can do to take preventative measures in making sure your heart is operating in optimal condition. BTW, this is as much for athletes as it is for the reluctant exerciser!This week Jenn is joined by Chief Nursing Officer of Recovery Plus Health, Jenny Martin. Jenny breaks down many different aspects of heart health in this episode, from the difference between a heart attack and cardiac arrest, to VO2 max, to cardiorespiratory fitness, and more. She also discusses how a CPET test can provide you with a good outlook on your heart health, as well as give you information on how to best manage your fitness and exercise routine for your individual needs. Preventative care is a must when it comes to heart health, and this is one tool to help make your heart health a priority. Tune in to learn more about the CPET test, what it tells you, and where things can be missed when only doing lab tests. 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: ● [6:03] How did Jenny end up in nursing and then shift into cardiopulmonary chronic care? ● [12:33] What is the difference between a cardiovascular event vs. a cholesterol challenge or blockage? ● [15:55] Many people look at athletes as the epitome of health, but then they have a cardiac event - what are we missing? ● [20:23] What is Cardiopulmonary and Cardiopulmonary Fitness?● [23:18] What is the difference between optimal and suboptimal? And why do we want to use these words? ● [26:56] What is Respiratory Exchange Ratio (RER) and why is it important?● [28:24] What is Peak VO2 or VO2 max?● [33:21] What is Heart Rate at Peak and at Anaerobic Threshold? ● [36:02] What is Cardiorespiratory Fitness (CRF)?● [37:58] What is an Inducible Threshold? ● [41:51] What is the CPET test?● [48:05] How do people take the information about their Zones into their personal fitness routine?KEY TAKEAWAYS: ● [29:46] Peak VO2 can be increased with the proper training, proper nutrition, proper hydration, and proper supplementation as your exercise or nutrition is optimized. Each time you can get the number up by one ml, you reduce your chance for all-cause mortality by 10%. ● [33:49] Optimal performance for your heart rate is to keep your peak heart rate in the 80-85% range, which shows that you’re not heart rate dependent. We don’t want to be heart rate dependent, instead you want to be stroke volume dependent, meaning the strongest part of your heart is pumping oxygen-rich blood to the rest of your body.● [36:59] Knowing your numbers gives you control over your situation. The best way to find out what you can do safely is to get the data, to know your numbers and know where you are so that you know where you want to go. If you don’t know where you’re starting, how do you know where you are headed? How do you know what your heart health goals should be? ● [46:20] Not everyone has the same heart rate zones, so the CPET test can help you uncover what your heart rate zones are so you can exercise and function at your optimal health number.QUOTES: [13:02] “You are not healthy the day before a heart attack.” - Jenn Trepeck“Hearts come in electrical and plumbing. When one of those goes wrong, that's when bad things happen. When we look at cholesterol levels, we're only looking at the plumbing." – Jenny Martin[14:47] “The original stress test, treadmill stress testing you get done in the cardiologist office, what they don’t do is they don’t do a ventilation, perfusion ratio. They don’t look at the gasses, they don’t look at the lung aspect of things, and so they actually don’t identify non-obstructive heart disease at all. You could have a heart cath, you could go in and have a wire run up through your arteries, and they can say ‘there’s nothing obstructive here, so everything is fine’, and you can have a heart attack the next day.” - Jenny Martin[21:29] “Sleep apnea has a very high rate of coexistence and causation for heart failure, and that’s very untalked about and it has everything to do with if we can’t get oxygen the heart just stops.” - Jenny Martin"Optimal means that things are working at a level in which it supports other systems. So, optimizing health we want to have all the systems, heart and lungs, working with each other to suppo

Extra! Extra!In case you haven't heard, Jenn partnered with 3 other coaches (Amy Oldfield of Body Theory, Brandy Searcy of Feel Better than Fine, and Amelia Randolph Campbell of ARC, Inc.) to bring you the Flourish Beyond 40 Summit. Created to support the woman who knows there’s more to life than thinking about food and the scale! If you're on top of her game in life...except for when it comes to the scale, this summit is not to be missed. Featuring the 4 coaches, in 5 sessions, over 15 days (meeting Fridays & Mondays, 12-1pm ET) you'll be able to fit this into your life and build the momentum to keep going after the summit. There's also a private Facebook group for you to ask your personal, specific questions at any time and the summit concludes with a panel where all 4 coaches answer YOUR questions. OH! And it's also only $39!! With the bonuses you also get, the total value is over $870. Register here: https://tinyurl.com/flourishbeyond40 and Jenn will see you there! RESOURCES:Flourish Beyond 40 Summit RegistrationSalad With a Side of Fries websiteSalad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about anchors. Anchors can be used to help us build habits and stick to commitments that we make to ourselves. It is something that is meaningful to you that can be used to remind you of your goals and keep you on track each time you see or hear your anchor. Beware: while the intention is to find a positive anchor, there can also be anchors that can bring you to a negative place. To find your positive anchor, think of your favorite song, find a positive photo, wear a special piece of jewelry or find something else that will keep you accountable. Tune in to hear more about creating your positive anchor. 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 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