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

Are you ready to say F birth control? Tune in if you want to safely get off birth control, learn what your symptoms may be telling you, and focus on alternatives to hormonal birth control.This episode is part 2 of the 2-part conversation about birth control. Part 2 features Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist, Rach Hoeppner. Rach shares what is actually happening within our bodies while on hormonal birth control as well as the unknown side effects. She gives guidance on how to come off birth control and steps from her program, Better Than Birth Control, which focuses on detoxification and gut health. The information Rach covers in this episode is so eye opening, and a must listen for any woman in your life. Tune in and share with your friends and family so we can create awareness about what hormonal contraception is doing in the body and how harmful hormonal birth control can be.  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:●   [6:12] What led Rach to become a holistic health nutritionist?●   [12:22] Rach shares how she works with her clients. ●   [14:44] What is hormonal birth control actually doing in our body?●   [19:22] Rach discusses some of the unknown side effects of birth control. ●   [24:35] Why should you not stop hormonal birth control cold turkey?●   [26:39] What is Post Birth Control Syndrome?●   [29:10] How does your body protect you and your essential organs from an overflow of hormones? (hint: fat cells)●   [34:50] Rach shares the roadmap steps in her program: Better Than Birth Control. ●   [42:50] While focusing on detoxification and gut repair, how long might it take for a cycle to return?●   [45:25] How do we know if the symptoms we're experiencing are a result from hormonal birth control versus the symptoms of what potentially led us to start hormonal birth control in the first place? How are the symptoms different from perimenopause? ●   [51:22] What are a couple key lifestyle elements to think about while going through the detox and repair process?KEY TAKEAWAYS:●   For your cycle to fully return to the way mother nature intended it to, it may take 1 month per year of you taking birth control. So if you were on birth control for 10 years, expect it to take 10 cycles to return to normal.●   Many young girls and women get put on birth control to help with symptoms they are experiencing such as heavy bleeds, cramping, or acne. All of these symptoms have an underlying cause that birth control is not going to fix. Birth control strictly puts you into a medicated menopause, and the symptoms will return when you get off birth control. ●   The extended use of hormonal birth control has the ability to shrink your ovaries by up to 50%. And the size of your ovaries has a direct correlation to your number of fertile years.QUOTES: “As of 2017-2019, it was something like 60% of women aged 15-49 were on some form of hormonal birth control...odds are, this applies to most people.” - Jenn Trepeck“By the time I was 23, I was on six different medications and I felt awful. I just felt terrible all the time. I remember going to doctors and being like, what is causing this? Why am I so sick and these medications aren't making me better? I felt like I was just getting doors closed in my face and no doctor ever questioned my hormonal birth control ever.” - Rach Hoeppner“I think one of my biggest takeaways, Jenn, is that women are terribly underserved and highly overmedicated and all medication does is work to mask symptoms.” - Rach Hoeppner“I like to remind women that hormonal birth control is actually medicated menopause. And if it was labeled that way, I do not think people would take it as willingly.” - Rach HoeppnerRESOURCES:Birth Control Part 1 Podcast EpisodeSeven Day Detox Podcast EpisodeThe Body's Natural Detoxification Pathway Podcast 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 RESOURCESReal Health With Rach WebsiteFREE Pathways of Detoxification Support GuideBetter Than Birth Control CourseReal Health With Rach InstagramReal Health with Rach Facebook GUEST BIO:Rachel Hoeppner is a Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist. She entered the field of holistic health after being underserved by conventional medicine th

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tofu. Often used as a plant protein, tofu can be a great food to balance blood sugar and boost cardiovascular health. It has a high nutrient density and is a very versatile food to add to your diet. However, tofu has stirred up concerns, as it’s made from soy, and whether or not it affects estrogen levels. Is there truth to soy being harmful? Tune in to find out! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are doctors telling us the truth about hormonal birth control? Do our doctors even know all of this? Tune in today to learn the facts behind hormonal birth control (IUD, pill, etc.) and how it may be affecting you or someone you love. Trigger warning: this episode mentions death and suicide. This episode is part 1 of a 2-part conversation about birth control. Part 1 features author and media producer, Mike Gaskins. Mike has become a women’s health advocate when it comes to birth control and its side effects. Jenn and Mike walk through the history behind hormonal birth control, how it came to be, and the impacts we are seeing in people’s health 50+ years later. Tune in to hear shocking truths about how birth control has affected (and continues to affect) women’s health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:●   [4:53] Mike shares his story about how he came to be a women’s health advocate.●   [8:14] Where does Mike’s research on birth control stories begin?●   [11:22] Mike talks about the history, economics and politics of birth control’s approval and widespread use. ●   [16:00] How is the FDA’s analysis on the benefits and risks of hormonal birth control like apples and oranges?●   [20:30] What was the green plasma that was found in the donated blood of women?●   [26:46] What health effects are we seeing now, 50+ years later after hormonal birth control was introduced?●   [34:28] Jenn reviews a list list of side effects/diseases that can be caused by contraceptives and Mike highlights a few of them for us. ●   [38:21] What is the multi-generational impact that birth control is having?●   [40:35] With all the research Mike has done, what are his findings about doctors and the honest information they are sharing when prescribing birth control? ●   [42:37] Where is the accountability about gathering information and understanding the side effects? Does it lie in the individual or the doctor?●   [43:57] What are some alternatives to birth control?KEY TAKEAWAYS:●   Because overpopulation was thought to be such a threat, the FDA changed the benefit to risk paradigm to approve birth control. The concern of overpopulation globally was weighed against the individual risk of a woman taking birth control. ●   It's really easy to find the good stuff about birth control on the internet, but unless you know what you are looking for, it’s really hard to find the negative information. (search oral contraceptives and get to Google Scholar or PubMed).●   Fertility awareness is just as, or more, effective than hormonal birth control with far fewer side effects. ●   Trust your questions more than the answers. If you are not comfortable with the answers, keep pushing and researching until you feel confident that your question has been answered.QUOTES: “I found this article that women who took birth control were 50% more likely to be diagnosed with Lupus.” - Mike Gaskins“Why are 10 million women being used as guinea pigs?” - Alice Pelton“This was the first time, in the history of pharmaceuticals, that we were giving a pharmaceutical to otherwise healthy people.” - Jenn Trepeck“It all comes back to informed consent...I don't think you've been properly informed about just how dangerous this is.” - Mike Gaskins“At that time (1970) 1 out of every 20 women was diagnosed with breast cancer. Today 1 out of every 8 women is diagnosed with breast cancer. We have seen the dramatic increases they predicted and the numbers are far worse than their greatest fears.” - Mike Gaskins“You have no idea how many people you meet each day who have been negatively impacted by these drugs.” - Mike Gaskins“That's one of the things I tell women who talk about their breasts feeling fuller or whatever, and it's like well you may see that as a good thing, but really have you questioned what that means? It means things are changing at a cellular level in your breasts.” - Mike GaskinsRESOURCES: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:In the Name of the Pill InstagramIn the Name of the Pill FacebookIn The Name of The Pill BookIn The Name of The Pill WebsiteGUEST BIO:Mike Gaskins is an author and media producer who began his journey as a women’s health advocate after a world-renowned physician lied to him about birth control side effects. This chance encounter triggered a passion for research that

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about luteolin. It’s not a new supplement. Traditional Chinese Medicine has been using luteolin for centuries to treat diseases such as hypertension, inflammatory disorders, and as anti cancer. There seems to be a few different biological effects like anti inflammation, anti allergy, and anti cancer. A unique quality of luteolin is that it seems to be able to function as an antioxidant or a prooxidant, but more research is needed to fully understand these functions. Perhaps most beneficial for our modern lives, there is a potential tie between luteolin and reducing or improving brain fog, social interactions, anxiety, and depression.. Tune in to learn the foods you can eat to give you more luteolin in your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

If you’ve ever said “I’m addicted to (a food)” or you’re ready to truly overcome food addiction without dieting, this episode is for you! On today’s episode, Jenn is joined by Glenn Livingston, the author of Never Binge Again. Glenn discusses his story of overcoming food addiction as well as the studies he performed to understand why food addiction is so difficult to manage. He gives us a glimpse into the food creation and marketing that companies use to draw us in and make food so addictive. Glenn walks through how he helps his clients overcome food addiction once and for all so they can reclaim control of their lives. Tune in today to learn how to quiet your “inner pig”.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:●   [7:05] How did Glenn get into the psychology space and what’s his history with overeating?●   [9:33] What were the things that brought Glenn to a new paradigm?●   [11:52] How does the brain work to make decisions?●   [13:15] What were the survey results Glenn found when asking people what foods they tend to overeat or crave and the meanings behind those cravings?●   [16:58] How true is it that food is made to be addictive and marketing is designed to get you to crave food?●   [20:35] How do we know where the line is between an addictive relationship with food vs. really just enjoying food?●   [23:54] Where does Glenn have clients start in healing their relationship with food?●   [24:34] What are the two sets of thoughts that our mind has and how can you manage them?●   [28:40] How do we identify the “inner pig” voice vs. other voices in our head?●   [34:32] How long does it take for someone to get to tune out the “inner pig”?●   [35:28] What are some other elements at play and how can we utilize those to overcome food addiction? ●   [39:06] Glenn explains his analogy of a leaky fireplace.KEY TAKEAWAYS:●   A great place to start when you are working to overcome binge eating/food addiction is to ask yourself “how do I eat in accordance with my own best judgment?” When you ask yourself this question and really listen, the answer will be clear. Your body will seek what is nutritious for it.  ●   As always when changing your habits, start small. Create one simple rule - what's the one thing you could do that wouldn't be too burdensome, that you could and would do, but it would still make a big difference and point you in the right direction. Examples: don’t eat anything out of a bag, don’t go back for seconds, only eat chocolate on the weekend.●   When you find yourself in a moment of wanting to break your one small rule, do some breathwork. Breathe in for a count of 7, breathe out for a count of 11. This will engage your parasympathetic system so your body can rest and digest. QUOTES: “With 40% of the population obese...there's a very powerful outside force." - Glenn Livingston“When you encounter a variation in flavor in nature, that's also a potential signal that diverse micronutrients are available so you're more likely to keep eating. So they [food manufacturers] found they could get people to eat more if there's a very slight variation in flavor." - Glenn Livingston“We've spent so long following the rules of some plan out there that we also forget and have lost the connection to how we feel when we eat things.” - Jenn Trepeck"The way the brain works, it's not just as easy to start tomorrow." - Glenn Livingston“The core problem with food addiction is listening to your whims and impulses and emotions rather than your intellect.” - Glenn Livingston“You can only ever use the present moment to be healthy.” - Glenn LivingstonRESOURCES: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: Never Binge Again WebsiteNever Binge Again FacebookNever Binge Again PodcastNever Binge Again YouTubeGlen Livingston’s InstagramGlen Livingston’s FacebookGlen Livingston’s LinkedInGUEST BIO:Glenn Livingston, Ph.D. is a veteran psychologist and was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. You may have seen his (or his company's) previous work, theories, and research in major periodicals like The New York Times, The Los Angeles Times, The Chicago Sun Times, The Indiana Star Ledger, The NY Daily News, American Demographics, or any of the other major media outlets you see on this page. You m

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Laughter. Is laughter truly the best medicine? Laughing can increase oxygen intake, stimulates the heart, lungs, and muscles, and increases the endorphins released by the brain. It relieves the body’s stress response and can soothe tension. Tune in to learn how you can get more laughter in your life along with some fantastic jokes! 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

Does the thought of tracking food make you cringe? Learn how to use tracking as a positive tool to improve your health.This week Jenn is talking about tracking without counting calories, macros, or points. Tracking can feel daunting or cause you to feel like you have to restrict things, but Jenn is here to explain the value of tracking. Tracking isn’t just for the foods you are eating, but also the movement you do throughout your day, your sleep, stress, and more. She talks about how to utilize the data that you are tracking in order to understand any food intolerances, how your body is reacting to your lifestyle, and what areas you can improve on when it comes to your health. Tune in to learn what information to track without counting or restricting.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:●   [5:15] Why do people track their food?●   [9:00] How can you use tracking food as accountability?●   [14:00] How can you get past the resistance of tracking and make it a positive experience?●   [16:05] Jenn gives tips on how to track utilizing apps, photos, or pen and paper. ●   [19:45] How to navigate the information available in myfitnesspal when you don’t want to focus on it.●   [21:47] How long should you track your food?●   [26:54] What information should we track?●   [33:02] What is the easiest, most important thing we can do for exercise?●   [33:34] What things should you track outside of exercise and food?●   [37:15] Jenn describes the benefits of tracking and how it can improve your life as a whole and clear up your mental capacity to focus on what’s important to you. KEY TAKEAWAYS:●   Tracking aspects of your health is critical to looking at data so you can notice what foods may not be working with you, or other areas that you need to improve in your life. Odds are that the things you are looking for are the things you don’t remember. Our minds are full of so many things, so use a tracking system so you have the mental capacity to focus on all the other important things in your life. ●   Find what works for you for tracking - use apps like myfitnesspal, take photos of each meal, write it down, print out a food journal, whatever you can be the most consistent with. This may change during each season of your life, or even by day. How you track isn’t what's important, it's more about the data you are collecting. Different items to track are: ●   Nutrition: each time you eat, what you have, when you have it, and quantities by way of serving or handfuls. ●   Water●   Supplements●   Exercise: what you are doing, how long the exercise is, and what time you’re doing it●   Stress●   GratitudeQUOTES: “The brain will hyper-focus on everything that's not happening. So the paper helps us see everything that is happening.” - Jenn Trepeck“It's the data that we don't think about when we are in that moment of ‘I don't feel so great’. Or maybe it's even a week from now or a month from now and we step on the scale and it's not what we want it to be, and we go "how is that possible?” - Jenn Trepeck“Sometimes I think the resistance to tracking is more that we’re calling it that, when we maybe just haven't figured out how to do it so it works for us. Or because we have this history of somebody being the food police.” - Jenn Trepeck“Not putting it on paper doesn't mean you're not tracking.” - Jenn Trepeck“How we track isn't all that important; do whatever works for you.” - Jenn Trepeck“What I love about that is that it takes this tracking to be so much bigger than just the food. And that's really what it's about. It takes it out of the hyper focus on one thing, and becomes a tool in our arsenal, in our tool belt, to help us do all the things we want to do in a day.” - Jenn Trepeck “As we're feeling better, there is less mental capacity going to all the things that are now on this paper. We have the mental capacity to focus on other things as we're not obsessing as much about the food choices, or the scale, or the calories, the macros, the things, all the counting, all of a sudden there's all this brain capacity that we can use for things that are actually important to us.” - 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 InstagramThe Ultimate Goal Podcast Episode

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about autophagy. What is autophagy? You may have heard about autophagy as a way to get younger, healthier cells. This seems to be the latest anti-aging strategy, but does it truly work? On its own, our cells go through autophagy when your cells are stressed, deprived of nutrients and oxygen, or the cells are damaged, but there are other ways to put your cells into a state of autophagy. Tune in to learn about autophagy and whether or not it’s worth it 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 Fries MerchA Salad With a Side of FriesA Salad With a Side of Fries Instagram

If you’re over 40 and struggling with your weight or your fitness, this is for you.On today’s episode Jenn is joined by fitness expert Brad Williams. Brad specializes in helping people over 40 improve their health, strength, and longevity. During this episode, Jenn and Brad talk about what Basal Metabolic Rate (BMR) is and how to raise it, even as you age. Brad goes into detail about how to use fitness and nutrition to raise your BMR, as well as the importance of reducing stress, increasing balance, and focusing on sleep. Tune in today to uncover what you might be missing in order to be living your healthiest life. 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:●   [5:32] Brad shares his background and his health journey.●   [11:40] What is BMR (Basal Metabolic Rate)?●   [13:27] Why is it important to look at yourself differently as you age?●   [15:03] When it comes to strength training/increasing muscle mass, what is Brad’s advice as we age to raise our BMR?●   [18:54] What is the purpose of doing HIIT?●   [19:51] How do you raise your BMR using nutrition?●   [25:02] What's the balance between fitness and nutrition to improve BMR?●   [28:32] How to manage stress, and what rest looks like.●   [32:19] How should you incorporate balance into your routine?●   [36:55] Brad gives some hacks for fitness while traveling or when you have limited equipment.●   [38:38] Final thoughts on raising your BMR.KEY TAKEAWAYS:●   Quality matters more than quantity. Move slower, lift with more intention, be aware of what muscles you are using, and really pay attention to how your body feels. For example, do a squat for 5 seconds down, 5 seconds up and really tune in to your body. You can reduce the amount of reps you do if you lift this way.  ●   99% of the time stress is the major underlying factor that keeps you from losing weight. If you are struggling with dropping weight, and are doing everything “right”, look at your stress level and your sleep health. ●   Regularly keep a list of food that you eat and make connections with how your body reacts to food and drink. Get curious when you are feeling low energy, bloated, or any other undesirable feeling to see how it is reacting with your body. ●   Each person’s body is individual. Note how your body reacts to what you are doing and then tweak things one at a time. Take small steps and understand that your health is a long haul mission.QUOTES: “The whole point of doing HIIT for the over 40 crowd is, I mentioned before, where your body’s recycling and losing less mitochondria, the energy, and powerhouses of your cells. It’s just a process of aging and slowing down. So we don’t want that. We want to stay youthful. So you have to train at least one day a week, in my opinion. I’m boosting that up to replenish your mitochondria to feel more youthful and then thus become a fat burning machine.” - Brad Williams“There's also a piece of the speed and heavier weight that relies on the joint to do the work vs recruiting the musculature that's going to support the joint.” - Jenn Trepeck“Mental stress affects your cortisol levels and if that's outta whack, nothing in your diet or anything we're doing in the gym is gonna get us any results.” - Brad Williams“That’s the first time I’ve ever seen how important keeping that stress level and cortisol levels down, or else you just can’t do anything. Your body is in distress. You know, and fighting itself, and that’s what it does to protect itself. With anything being over 40, your body is holding onto this fat because that is survival.” - Brad Williams "The better quality sleep you're getting the faster and better results you're getting." - Brad WilliamsRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With A Side Of Fries MerchA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Brad's Twitter: @Over40FitHacksOver 40 Fitness Hacks WebsiteOver 40 Fitness Hacks - PodcastGUEST BIO:Brad Williams knew he wanted to eventually start and operate his own business that would help others achieve their wellness goals. After exploring many options, Brad decided to get his personal trainer certification from ISSA and open up his own private training studio in Huntington Beach, CA. Over the last decade, Brad owned and operated three gym locations in Orange County, and oversaw 40+ independent personal trainers each with their unique training styles. He built a loyal following and sought

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about PBfit. If you are unfamiliar with PBfit, it is a powdered peanut butter option sold in many stores. PBfit can be added to foods to boost your protein intake and minimize the fat typically found in peanut butter. However, due to the production process, PBfit is no longer a whole, real food and with the added sugar and salt, Jenn doesn’t feel it is the best option on the market for her. Tune in to learn the pros and cons of powdered peanut butter, how to choose the best option for you, and where it could fit into your diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesSalad with a Side of Fries Merch StoreJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

If everything you do for your health is ME effort, learn how WE effort can help you achieve your health goals.Keeping your goals and ambitions silent can affect how successful you are. This week Jenn talks about ME vs WE effort, and how bringing a community on board to help you stay accountable is the best way to hit those goals. She talks about the impact of loneliness on our health and the power of sharing our celebrations. Jenn then breaks down the spheres of support, describing the four different sections of the bullseye and what each of the rings can bring to your life. She then explains how to keep the rings balanced to ensure you are not leaving yourself last. Tune in today to learn what gaps you have in your support circle and how to fix them. 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:●   [5:32] What is ME vs. WE effort and when to bring people into your journey?●   [10:04] Jenn gives tips on how to bring a partner on board with WE effort. ●   [13:53] What if you are doing this alone? The Impact of loneliness on our health.●   [17:05] The power of sharing our celebrations!●   [18:53] How do we find or make wellness friends?●   [19:51] How do you manage expectations around what support means to you?●   [26:50] Jenn explains the framework of ongoing support/spheres of support.●   [36:37] If everything you do is ME effort, consider how you can make it WE effort.KEY TAKEAWAYS:●   The critical piece is telling other people how to be supportive, what support looks like, what you need from them. The sphere of support:●   Center = you●   Paid Friends = Coach, Therapist, Mentor, Personal Trainer●   Growth Friends = Friends you can talk to about your journey, who may offer guidance. Those who encourage us to be better and do more.●   Friends for Joy - dinner and movie friends, we love them, their friends and easy, but not necessarily sharing our hopes and dreams. ●   All the People We Support - kids, parents, job, your business, your staff, your clients. Giving more than you receive from the people in that ring.●   It’s a sign of strength to have paid friends. Look at the areas of your life that you want to change and that are important to you, and hire the team of support that you desire.QUOTES: “It is you. No one can do this for you. I'll have clients who say to me, oh, you know, thank you so much. Or they give me credit for these things. And the truth is, I didn't do it, you did it. You're the one getting up and working out, or choosing what you're eating or choosing what you're not eating.” - Jenn Trepeck“Accountability replenishes will power. Sharing the data with people. Public information has a different weight to it than private information. Yes, if we share with other people that we’re focused on this, it helps us stay accountable even to ourselves, but it helps us keep going.” - Jenn Trepeck“What's going out and what's coming back in aren't necessarily from the same people. And if we’re relying on somebody to be giving to us and we’re not getting that, it can leave us feeling more alone and more frustrated and more isolated. So recognize that the “WE Effort” includes the community that you build of paid friends and growth friends, and there is nothing wrong with making sure you have a stable of paid friends.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesSalad with a Side of Fries Merch StoreJenn’s Free Menu PlanA Salad With a Side of FriesA 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 weight of muscle vs. the weight of fat. This is, in fact, a myth; muscle does not weigh more than fat. A pound is a pound is a pound. The difference lies in the surface area taken up by a pound of muscle that is different from the surface area of a pound of fat. A pound of muscle is smaller than a pound of fat. Tune in to learn better ways to track your progress and how to get more accurate measurements of your results. 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 InstagramGUEST RESOURCES:Planos Nutrition WebsiteAndres Ayesta's InstagramAndres Ayesta's TikTok Andres Ayesta's FacebookAndres Ayesta's YouTubePodcast IG pageThe Nutrition Blueprint PodcastAtomic Habits by James Clear

The key to getting the results you want is about more than just the foods you eat!On today’s episode, Jenn has sports dietitian and the founder of Planos Nutrition, Andres Ayesta on the show. Andres shares the 4 pillars of his Nutrition Blueprint Method and how each pillar creates a successful journey to reaching your goals. He talks about the All or Nothing Disease and Self Compassion Syndrome and how to change the deeply ingrained thoughts in our brains to be more positive and proactive to achieve results. Andres shares why gratitude and compassion are so important for keeping you on track with your goals. Tune in today to learn how to move forward for the next 6 months to achieve your health goals in a long lasting way.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:●   [5:53] Andres shares his story. ●   [11:26] Andres walks us through the 4 pillars of Planos Nutrition.●   [16:24] The missing link between knowing what to do and actually doing it.●   [18:23] What are the “7 Whys”?●   [23:29] What is the tie between the way we talk to ourselves and the results we see?●   [25:39] Andres explains the “All or Nothing Disease.” ●   [27:41] What is “Self Compassion Syndrome” (or lack thereof)?●   [30:12] Andres provides some tips and strategies to change your mindset.●   [32:31] How can gratitude lead to better decisions?●   [39:03] What guidance or suggestions does Andres have to help people reflect on the last 6 months and move forward for the second half of the year? KEY TAKEAWAYS:●   Awareness creates change. When you can step back and look at your goals and then look at the actions you are taking, you can ask yourself are your actions actually aligned with your goals or do you need to shift things in your life to better hit your goals?●   Gratitude is such a great way to shift your mindset. Instead of dwelling on what isn’t going right in your life, look at what is right in your life right now? Take a moment to note what you are grateful for today. What is a win from the past 24 hours, a win from the past week and a win from the past 3 months. An attitude of gratitude will start to reshape the way you see things in your life. ●   What do you want the next 6 months to look like? Write down what you want the future version of you to look like in the next 6 months. Focus on the immediate step that you can take tomorrow, and then the next step for the next day. Learn to enjoy each of the steps along your path.QUOTES: “What many people typically struggle to understand is that from 0 to 100 there's a lot of numbers in between. And when you're trying to get to a destination, you can totally get there if you go at 20, or if you go at 30, or if you go at 40 mph right, you don’t have to sprint.” - Andres Ayesta “Mindset is like a muscle and you have to work it out every single day and the more that you do, the more you start to actually create new pathways.” - Andres Ayesta“We point our light towards everything else and everybody else but ourselves. I think for people listening to this podcast, ask yourself the question, when was the last time you actually shined the light on you? And then you looked into yourself, and asked these questions about yourself. When was the last time the conversation happening inside your head was a positive one, and most likely you're gonna be like, it’s been awhile.” - Andres Ayesta   “If we don't change the way we think, it's hard to change the way we live and in order to change the way we eat we have to change the way we live; it's all connected." - Andres Ayesta“Understanding why is the missing link between knowing what to do and actually doing it.” - 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 InstagramGUEST RESOURCES:Planos Nutrition WebsiteAndres Ayesta's InstagramAndres Ayesta's TikTok Andres Ayesta's FacebookAndres Ayesta's YouTubePodcast IG pageThe Nutrition Blueprint PodcastAtomic Habits by James ClearGUEST BIO:Andres Ayesta is a sports dietitian and the founder of Planos Nutrition, with over 12 years of experience helping people transform their nutrition and lifestyle. He works with busy professionals and parents to help them boost their energy, improve their confidence, and show up as the best version of themselves, using a personalized, evidence-based nutrition blueprint.With a bachelor's degree in Nutrition and Dietetics from the University of Southern Indiana and a maste

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Popsicles. Popsicles are a popular choice when it comes to having a cold, sweet treat or a substitute for ice cream, but did you know that popsicles qualify as an ultra-processed food? Popsicles contain high sugar content and additives such as gums and thickeners that, studies show, can cause gastrointestinal upset. The dyes used to color popsicles have also been linked to hyperactivity in children. Jenn shares which ingredients to avoid when choosing popsicles and how reading the nutrition labels can actually help you choose the best option available to you. She also shares how you can make your own popsicles with a couple of fresh ingredients! Tune in today to learn if popsicles are really a healthier option compared to ice cream. 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 Instagram

How do you define health? And whose definition of health is dictating your choices? Learn how to become your own health advocate to achieve individualized optimal health. On today’s episode of Salad With A Side of Fries, Jenn dissects what health is and how we can take responsibility for our own health. She talks about insurance companies and medical providers define health and how decisions are made when it comes to our health. She discusses the reason insurance companies are not looking out for each person’s individual health, despite all of us taking their direction on what we do or don’t do for our health. Jenn discusses her vision of what health is and gives some tips on structuring your lifestyle to meet your health goals. She gives a life-changing tip for improving your sleep that you won’t want to miss! Tune in to learn how to reclaim your health to gain the freedom you desire.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:●   [6:40] What is the first thing that comes to mind when thinking about health?●   [9:33] What is the definition of health? How do insurance companies define health??●   [10:51] Should you trust that medical insurance and providers have our best health in mind?●   [17:22] Why do insurance companies cover medications that aren’t actually helping us get to optimal health?●   [18:37] Jenn explains why BMI is BS.●   [21:28] How do we compare diagnosis and health? ●   [24:15] How does the FDA determine treatment options and is it working for the goal of individualized health?●   [30:05] Jenn talks about individual/personalized healthcare.●   [32:01] Comparing US health vs global health?●   [33:26] Jenn defines what health is to her.●   [40:34] How do we create health?●   [42:45] Is supplementation necessary for optimal health?●   [44:00] How lifestyle medicine uses body fat percentage and fasting glucose levels.●   [47:53] Jenn gives a hack on sleep.●   [50:10] Why is mental health so important?●   [52:49] How do you design health for yourself?  KEY TAKEAWAYS:●   Just because an insurance company will approve of a treatment, does not mean that it is healthy or it is the best option/decision for you. Those companies are doing things to stay in business, your health is not the number one priority for them. Talk to your health care provider to determine what other options may be available to you. ●   Everything in the body is connected. We are diagnosed based on the organ system that failed first. If one piece of the system is not well, everything else is not 100% well either. If we’re at a point of a diagnosis it means we have a lot more going on that needs to be looked at around lifestyle. ●   Sleep hack: Set your alarm so that you are waking up after a 90-minute sleep cycle such as 6 hours, 7 ½ hours, or 9 hours. If you are going to bed and plan to get 7 hours of sleep, you will be waking up in the middle of a sleep cycle which can leave you feeling like you are dragging and lacking energy, so it may be in your benefit to only get 6 hours of sleep instead. Ideally you need 7 ½ - 9 hours of sleep.QUOTES: “Health has become a luxury in our life, that it requires wealth to some degree, and that's a really sad state of affairs.” - Jenn Trepeck“It's an important distinction for us to make that simply because an insurance company will cover something does not mean that it will move you toward health." - Jenn Trepeck“I just don't think that western medicine teaches their doctors to treat for optimal health. They are taught to treat symptoms rather than causes.” - Jenn Trepeck “For me, health is a lifestyle. Health is about energy, and fundamentally for me in my head, I tie it back to freedom of choice. To do what I want to do, the ability to do what I want to do.” - Jenn Trepeck“A major piece of longevity and health that many people overlook is purpose. Having a reason to get out of bed every day. What's your purpose, what brings you joy, setting your priorities.” - Jenn Trepeck “It's putting yourself on the freeway of great things to happen in every area of your life.” - 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about strawberries. June is the best time of year for strawberries, so get them while you can! Strawberries are packed full of antioxidants, studies have shown they have two to eleven times more antioxidants than other fruits. They can help with heart health, support reduced inflammation, and may reduce LDL. When buying them, remember the season, go for organic, medium sized, firm, deep red when available. Tune in for some of Jenn’s favorite ways to eat them and more great nutrient information. 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 Instagram

Ozempic, Wegovy, Mounjaro are creating a deadly standard in diet culture. Jenn is telling us the real short cut, as she sees it. Today, Jenn is discussing the trending diet pills (or really pharmaceuticals being used for weight loss) that are currently taking the market by storm: Ozempic, Wegovy, and Mounjaro. While your insurance may be covering these pills to assist with weight loss, are they the real deal? And what about Berberine which is being called “nature’s Ozempic”? Jenn walks through the expectations that people have of taking these diet pills, how they work in the body and how successful outcomes are determined. She also shares the real shortcut, as she sees it, that can create weight loss in a healthy, long lasting way. Tune in today to understand the healthier ways to achieve weight loss goals and what you are desiring. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE:●   [7:00] What are Ozempic, Wegovy, Mounjaro and how are they used?●   [9:42] How quickly do you notice the effect of these drugs and what side effects are there?●   [12:44] What were the original uses for these pharmaceuticals? ●   [16:07] What do people experience by taking these options?●   [16:32] How do they work in the body?●   [19:35] How are successful outcomes determined?●   [21:58] Do these meds mean that you can eat what you want and stop working out?●   [23:30] What is berberine? Is it really “nature’s ozempic”? ●   [25:32] What happens when people stop taking Ozempic, Wegovy, Mounjaro or other diet pills?●   [27:00] How do these feed into the toxic diet culture we already have? ●   [33:18] What is the real short cut?●   [40:02] What are some supplements that may be helpful with weight loss in a way that improves health?KEY TAKEAWAYS:●   Ozempic, Wegovy, and Mounjaro reduce the rate of gastric emptying so we feel fuller longer. Decreases hunger and appetite, increases fullness which gives reduced food consumption and weight loss. This could impact the nutrients that someone is actually getting creating a potential for malnutrition and a loss of muscle more than a loss of fat. ●   BMI is not an indication of health or health outcomes. Those are better assessed by looking at body completion, how much of our body is fat, lean muscle, water, organs, etc. 5 Lifestyle Medicine Aspects:●   Fitness (movement daily)●   Nutrition (low glycemic impact foods and some supplementation)●   Measuring body fat percentage (focus on change rather than the number) and Fasting glucose (ask dr. to do a fasting glucose test)●   Address stress in your life●   Stop smoking/drinking alcoholQUOTES: “What they're seeing with people on these medications is that it's 2/3 muscle loss, 1/3 fat loss. They might be a lower number on the scale but they are fatter at that lower number...that is not health." - Jenn Trepeck“You cannot supplement your way out of poor nutrition. Period. Supplements can help but if you’re eating calorically dense, nutrient deficient foods, there are no supplements that can undo your food.” - Jenn Trepeck “I wish I was exaggerating when I said I think this is deadly and it's setting a deadly standard, and I’m beside myself over it.” - Jenn Trepeck “The real shortcut isn’t any one thing. The real short cut is a combination of things, which are really lifestyle medicine’s top 5.” - Jenn Trepeck“Lifestyle medicine is about shifting our habits and our lives to create health and energy and vitality…life to years and years to life.” - Jenn TrepeckRESOURCES:Recommended Scale: Tanita and Omron 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about grapes. Grapes are a great option as a snack because they have excellent nutrients and are less likely to spike blood sugar…even if your diabetic friend said grapes have too much sugar. Red, black, or purple grapes are high in antioxidants and are great for people with endometriosis. Tune in to hear one of Jenn’s favorite snack ideas with grapes to keep you satisfied all summer long! 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 Instagram

Although it is common, it is not natural for your period to be painful and a miserable experience! Today Jenn is joined by functional nutrition practitioner Leah Brueggemann who specializes in balancing hormones. Leah walks us through the four different phases of a woman’s cycle, including what your energy may be like in each phase, the ways to eat and move your body, and what signs to look for if your cycle is out of sync. Leah discusses the impact that birth control has on your cycle, and what approach to take while going through perimenopause. Tune in today for some valuable information around your cycle 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:●   [6:28] Leah shares her story and what made her get into the health field. ●   [13:06] Can birth control balance your hormones?●   [14:40] The Menses Phase. ●   [19:10] The Follicular Phase. ●   [21:20] The Ovulatory Phase. ●   [24:57] The Luteal Phase. ●   [28:40] When should you have progesterone tested?●   [33:45] What lifestyle things should we do to align with the phases?●   [38:27] How does birth control manipulate the phases?●   [40:38] How to approach the perimenopause/menopause phase of life.●   [44:30] What minerals should we add to our diet to support hormone health?KEY TAKEAWAYS:●   Your cycle is continually going, there are 4 different phases that affect each week of the month. Understanding the phases helps you to understand your energy, mood, nutrition, and how you can fuel your body to set the building blocks up for optimal hormonal regulation. ●   Calcium, magnesium, sodium and potassium are the 4 main minerals that are our building blocks. 78% of women are deficient in the US in magnesium. Add potassium through your diet before adding supplements. Always talk with your doctor before adding in supplements.●   Changing your lifestyle habits, managing stress, getting enough sleep, moving your body, are the best places to start with managing your hormones, as well as partnering with a functional medicine doctor. When getting blood testing, you may be told everything looks normal, but you want everything to look optimal, which a functional medicine doctor can help with.QUOTES: “Women's health is human health, across the board. Full stop." - Jenn Trepeck“Nobody was talking about this, they just tried to put me on a progesterone cream or whatever it was. So that's why I just threw everything out the window. I was like, this isn't working and I started just eating for nourishment.” - Leah Brueggemann“But we have just been taught that periods are the bane of being a woman. Like they're horrible. You should suffer. And you think you need to have all of this Motrin and Midol and you're gonna be bloated and you can't go anywhere on your period. And you guys, that's not normal. It's so common.” - Leah Brueggemann“Stress is like the cascade for everything. When you're in that luteal phase, if you have lower progesterone, you'll tend to notice symptoms like maybe tender breasts, or maybe you have spotting before your period, or maybe you get a ton of bloating, or maybe you just wanna kill everybody that comes into contact with you. If you get super snappy or maybe you get really anxious or super pms, or you start breaking out, progesterone may be the culprit. But you wanna think about the estrogen and progesterone in relation. Progesterone may be okay, and then estrogen is just too high in relation to it. Or maybe progesterone does get up high enough, but then it falls too quickly.” - Leah BrueggemannRESOURCES: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 InstagramGUEST RESOURCES:Leah Brueggemann's WebsiteLeah Brueggemann's InstagramBalancing Hormones Naturally InstagramBalancing Hormones Naturally FacebookGUEST BIO:Leah Brueggemann is a Functional Diagnostic Nutritional practitioner, specializing in hormonal balance for women. She helps women balance their hormones naturally with nutrition, lifestyle and finally getting to the root issue. She has personally helped over 400 women get painless periods, stabilize their moods, lose weight and scale to 6 figures in their business. Leah has a passion for helping women connect to their cycle, which is their super power. When Leah is not chatting about hormones you will probably find her hanging out with her two sons and husband in the outdoors or reading a good book.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cottage cheese. Cottage cheese is all the hype right now, especially since the cottage cheese diet went viral, but is it the answer to weight loss? Jenn breaks down the nutrition facts for cottage cheese and discusses the pros and cons of adding it to your diet. With 14g of protein per serving, it can be your secret ingredient to getting more protein into your diet, however make sure to add in veggies, fruit or quality fat to create a full snack or meal. 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 Instagram

Could your perfectionism actually be a sign of depression?Today, Jenn is talking with Dr. Margaret Rutherford, a clinical psychologist with thirty years of experience, who is also an author, TedX speaker, and podcast host. Dr. Rutherford discusses the two types of perfectionism, and how one version of it is maladaptive and is actually harming us. She describes what socially determined perfectionism is, and gives some helpful tips about identifying it and tools to work through challenging the behaviors. Tune in to find out if perfectionism might actually be hiding your pain.This episode may contain topics that are triggering such as abuse and suicide.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:●   [6:10] Was Dr. Margaret Rutherford always interested in the psychology space?●   [7:50] Did Dr. Margaret Rutherford struggle with eating in her younger years?●   [11:00] How did she come to find the overlap of perfectionism and depression? ●   [14:46] Where is the line between a coping or survival strategy vs. behaviors that are maladaptive and hurt us?●   [20:34] What is socially determined perfectionism?●   [26:44] If we don’t identify with this conversation, how can we support others who may? ●   [30:39] How do vulnerabilities translate into flaws?●   [31:46] How do we help people walk through healing? What are Dr. Margaret Rutherford’s 5 stages of healing?●   [37:37] How do you start to challenge your behaviors?●   [38:55] How does Dr. Rutherford help patients find true self compassion?●   [41:03] Why is “breaking the silence” so important?KEY TAKEAWAYS:●   How we hide perfectionism depression: we don’t allow the experience of negative emotions. It's almost like dissociating, like it's there, but we don’t feel it. There is also the fear of being exposed. The shame invades our self worth. Vulnerability translates into flaws. ●   Even if you have moved past or healed past toxic behaviors, it is still possible to struggle with toxic thinking. For example, if you’ve struggled with an eating disorder in the past but no longer have those behaviors, you may still struggle with the thoughts that come with eating disordered thinking. ●   Many times, the effort to control the uncontrollable often shows up in our food as perfectionism. ●   Not all perfectionism is destructive, but destructive or maladaptive perfectionism is. Maladaptive perfectionism can lead to increased risk of suicidality and it can be easy to hide. QUOTES: “But the trauma timeline is very helpful for people because it actually asks you to go back to certain times in your life when you were very young, to when you’re a teenager, to when you’re in your twenties or thirties, and talk about the things or acknowledge the things that were helpful to you, that really helped you feel good about yourself and the things that did not, the things that began to make you feel unsafe or unlovable. And you wanna go back with compassion. It’s not about blaming people.” - Dr. Margaret Rutherford“But where you get hope is when you see yourself change. When you allow yourself to express an emotion you’ve never allowed yourself to express. When you do something or you don't do something you always do, that you can begin to say I am making choices in the moment.” - Dr. Margaret Rutherford“It just begins opening. It begins giving you freedom. Self-compassion is important, but so is the sense of self-acceptance. And my working definition of self-acceptance is that neither your strengths nor your vulnerabilities completely define you. They both exist, but they don’t. Neither one of them completely define who you are.” - Dr. Margaret Rutherford"Looking closer at your own perfectionism and understanding yourself might be a critical piece for your mental and physical health." - 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 InstagramGUEST RESOURCES: Dr. Margaret Rutherford WebsitePerfectly Hidden Depression BookThe Self Work PodcastJenn as a Guest on Dr. Rutherford's Podcast: 340 SelfWork: What You Need to Know About the Merry-Go-Round of Dieting: A Conversation with Jenn TrepeckDr. Margaret Rutherford's InstagramGUEST BIO:Margaret Robinson Rutherford Ph.D., a clinical psychologist with thirty years of experience, is also an author, TedX speaker, and podcast host. Her book, Perfectly Hidden Depression: How to Break Free from the Perfectionism That Masks Your Depr

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about orange juice. Is it really the best option to get Vitamin C? While Vitamin C is a powerful nutrient that has many health benefits, orange juice is not the best way to get it. Eating a cup full of fruit or vegetables will get you way more nutrients than a glass of OJ. If you really want orange juice in your life, tune in to hear some great lower sugar ways to add it in for you and your family. 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 Instagram

If you’ve ever said, “oh, I can’t have that” or “if being healthy means giving up (fill in the blank), I’m out,” this episode is for you! Eating a balanced diet is more than eating this, not that; it’s how we think about food and how we build the plate.On today’s episode, Jenn is giving her best tips on how to build your plate for breakfast, lunch, dinner and snacks. She gives some insightful advice around creating quality meals and how to manage the way you eat your favorite, more indulgent foods. If you’ve never heard of food stacking or are feeling frustrated by eliminating food groups, this episode is for you! Tune in for some tangible tips on eating to nourish your body and feel the best you’ve ever felt! 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:●   [7:01] Tips on building a balanced breakfast.●   [7:47] Building a delicious yogurt bowl that will keep you satisfied for 3-4 hours.●   [12:36] How to build a well rounded bowl of oatmeal.●   [13:29] The low-down on toast and how to build a meal around the toast.●   [18:28] How to create a delicious breakfast salad.●   [20:11] What are good on the go breakfast options?●   [24:50] Some delicious snack tips when craving bread, crunch or sweets.●   [32:54] What is food stacking? ●   [34:45] How to ‘food-stack’ when eating out at a restaurant. ●   [37:23] Utilizing “quick” food items for meals.●   [40:48] Making plain veggies taste good.●   [41:08] How to eat healthy meals that could otherwise be seen as “junk food” - pasta, pizza, burgers, etc. ●   [47:48] Key takeaways of building plates for your main meals. ●   [48:39] Tips for getting more veggies.KEY TAKEAWAYS:●   If you have 1-3 oz of protein, it's going to sustain a woman for an hour or two. If you’re having 4-6 oz of protein it's going to sustain that person for about 4 hours. When making a meal, notice how much protein you are having and how long it’ll last you. Build the plate to last for your next meal.  ●   Eat your proteins, veggies, fiber first before you add in any of the extra stuff like rice or noodles. This allows the proteins, veggies and fiber to digest first which can help balance your blood sugar and limit fat storage. ●   Here are the amounts of foods you should have each day: 8-12 servings of vegetables, 1-2 servings of fruits, protein each time that you eat, and then quality fat 2-4 times per day. Focus on variety. Plan your meals around your vegetables, not the protein.QUOTES: “Our focus should be getting the protein, quality fat, and fiber that's gonna keep our blood sugar balanced and start our day really well.” - Jenn Trepeck“A meal for a woman is 4-6 oz of protein, a meal for a man is 6-8 oz of protein, so how are we building that?” - Jenn Trepeck “The objective is just to make it work and figure it out, not to let this completely consume your life.” - Jenn Trepeck “The only difference between a meal and a snack is how much we’re having at a time.” - Jenn Trepeck“Essentially the food stack is such that we are blunting the impact of the higher glycemic carbohydrates on our system, whether you start with the veggies or the proteins or you have them together.” - Jenn Trepeck  “It's about how we think about food, how we build the plate, that mental shift, focusing on nourishing and nutrition rather than ‘oh I can’t have that.’” - 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Genes and Epigenetics. While genes are the DNA responsible for our human structure and can have an impact on our weight, cravings, addiction habits and more, there is a way to impact them for the better. Introducing epigenetics. Our epigenetics allow us to understand how our behaviors and environment can affect the ways our genes express themselves. Tune in to learn how you can’t change your genes, but how your lifestyle can impact them. You are not doomed, your health is in your hands, so take back control! 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 Instagram

Can you believe this is the 200th episode? It’s all about YOU and your favorites! For new listeners, hear what’s possible for you when you tune in each week.Cheers to 200 Salad With A Side of Fries Episodes! To celebrate, Jenn wanted to feature YOU! In this episode you will hear from other listeners who share their stories, their feedback, their experiences and takeaways from past episodes. You are the reason that Jenn shows up each week, she believes in you and is inspired by you and feels so humbled for the community that has been created from this podcast. Listen in for voicemails from other Salad With a Side of Fries fans. Happy listening and THANK YOU to everyone who called-in.      If you’re now inspired to leave a voicemail of your own, it’s not too late! Call 929-262-0887. Salad with a Side of Fries will feature you soon too.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. OUTLINE FOR THE EPISODE:[5:34] Angie from South TennesseeIt’s ok to cheat, and you won’t always be perfect! Appreciated a 1:1 call with Jenn to help with nutrition and health advice.  [7:07] Billy from Chicago Jenn does a great job breaking down how we can eat the foods we love while living a healthy lifestyle.[7:27] Chloe from FloridaShe has learned to eyeball portion sizes so she doesn't feel like she has to weigh or measure everything she eats.[7:38] CristinJenn is dynamic and positive! She’s had a mind shift in regards to progress of health (how she feels, energy level, overall mood). [8:25] Cyndi from IndianaNutrition Nugget - I am vs. I haveEP 181 - Human Design and Your Health[9:27] Deanna from ColoradoAll the episodes are fantastic and she learns something new every time she listens. Wonderful to listen to during COVID. Past program participant and now working with Jenn as another health coach on Jenn’s team! [10:27] Debbie from MichiganPodcast Member  (To join Debbie & others go to https://glow.fm/saladwithasideoffries/)“Protein and fiber at every meal makes losing fat no big deal!” Lover of Nutrition Nuggets and Member Recipes! EP 195 - Meditation for Stress[11:06] Diana from California“Protein and fiber at every meal makes removing fat no big deal!”[11:57] Judy from CaliforniaTitle of the show is real and how people have to live. So many approaches to eating and living in each episode. Whole life balance with emotions and eating while moving your body.[15:56] Judy from MichiganEP 161 - Q&A Fitness: Reconfiguring Your Exercise Regime - your needs vs. your shoulds!EP 197 - A Grocery Store Run with Your Health Coach[17:30] Julie from Michigan“Protein and fiber at every meal makes losing weight no big deal!”[18:06] Melissa from Massachusetts As a pelvic floor physical therapist, she appreciates learning nutrition stuff that she can implement with her patients.[18:55] Norman from FloridaCalled for a 1:1 with Jenn about Cholesterol and Blood Sugar. The plan changed his life. Eat breakfast within an hour and a half of waking up, choosing protein, fiber and quality fat, and more.[20:08] Stephanie from TennesseeJenn gives the information straight. Jenn makes complicated topics easy to understand.[20:38] Seaway from WaldwickNutrition Nugget - “Don’t” [21:27] Stephanie from MassachusettsEP 163 - Health and Nutrition for Kids and Teens“When hungry, look in the fridge first instead of the pantry.” [22:12] Rach from ArizonaSalad With a Side of Fries is easy and attainable and great tips to implement healthy habits easily. [23:16] Traci DeForge from Produce Your PodcastSalad With a Side of Fries is one of her favorite podcasts. Great host that makes her smile when Jenn talks because she’s always so happy, upbeat, and full of great information! Nutrition Nuggets are just the right snack size bite of information.Call to share your input too: 929-262-0887KEY TAKEAWAYS:Protein and fiber at every meal makes losing weight no big deal!Nutrition Nuggets are great, quick, tangible items that people can implement quickly!Salad With a Side of Fries takes into account lifestyle, nutrition, goals, and mindset which allows listeners to understand the whole picture.QUOTES: “I am so humbled by your messages. So I want to take this moment to just say thank you. Thank you for joining me each week for learning and growing and doing this together as a community. I am in awe of you. I hope you know how much I believe in you, and I am inspired by you. You are why I continue to show up each week.” - Jenn Trepeck“I don’t know of anybody that does what she does, especially being on social media, who would just give

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about asparagus. Asparagus is a fairly inexpensive vegetable that is full of fiber, vitamins, antioxidants, and minerals. There are different varieties of asparagus which are great to grill or roast and go well on a salad, mixed in with eggs, or in a stir fry. Asparagus is easy to overcook, so Jenn shares how she prepares her asparagus. Jenn also discusses why asparagus pee can be so fragrant to some people and not to others. Tune in to learn different ways you can add asparagus to your plate! 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 Instagram

To live longer, look younger and feel better you can skip the long, high intensity workouts and do this instead! Today Jenn has Fitness Pioneer, TV Show Producer and Author, Jaime Brenkus on the show. Jaime talks about his beliefs surrounding health and fitness, especially with the boomer generation. He discusses the importance of LIIT (low intensity interval training) and how even his 8 minute workouts can help people improve their health and wellness in the long run. He shares his philosophy about efficient, effective fitness,  “eating lean, green, and clean” as well as the affirmations and mindset shifts he carries with him daily. Tune in to learn the most healthy ways to move and eat as you 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:●   [5:16] Jaime tells us his story of creating his 8 minute videos and his background.●   [11:02] Why is Jaime not a fan of the P90X approach?●   [14:01] Consistency vs. intensity, how to use a daily ritual. ●   [16:00] HIIT vs. LIIT●   [19:18] Jaime shares his formula for his LIIT exercises. ●   [22:43] How can people ensure that movement is fast and effective vs. fast and dangerous? ●   [28:34] How does Jaime recommend focusing on health as we age?●   [33:09] What are a couple of Jaime’s affirmations for mindset shifts?●   [38:18] One takeaway Jaime shares for the boomers and the 20-30 year olds.KEY TAKEAWAYS:●   People don't die of old age, they die of inactivity. Exercise is accumulated over time, so one 60 minute workout isn’t a must-do, instead do a few 10 minute workouts or periods of movement a day.  ●   Instead of Diet, think EDIT - what can you add more of to your life in order to improve your health. More vegetables, more oil, more exercise, more water, etc. ●   This isn’t a short term journey. Doing a 6 week program and then go back to old habits doesn’t get you anywhere. Instead focus on healthy habits on a consistently healthy basis. If you have a treat or a meal that you feel bad about, don’t sabotage your whole day/week, instead pick back up on the next meal. ●   Finding the motivation or the time in your busy day for a thirty minute HIIT workout can be challenging, especially as we age. The truth is, HIIT workouts aren’t realistic for everyone’s lifestyle or long term health. LIIT workouts are shorter and more applicable to everyday life, whether you’re in your twenties or sixties!QUOTES: “You gotta look at fitness as a lifestyle instead of a destination point.” - Jaime Brenkus“It's not about willpower, I don’t have any more than you do, it’s about want-power. You have to want more energy, want more strength, want more fitness, want more vitality, want more vim and vigor and that's what we’re talking about. It's not about willpower.” - Jaime Brenkus  “He who has no time for his health today, will have no health for his time tomorrow.” - Jaime Brenkus“Eat lean, green and clean.” - Jaime Brenkus"Here's my formula, that's worked for 30 years: 16 moves for 30 seconds. During those 30 seconds it's about 12-15 repetitions each." - Jaime Brenkus"Exercise is cumulative. It's like a piggy bank. The more you put in, the more you get out." - Jaime Brenkus"It's changing your life without disrupting it." - 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 InstagramFit N Delicious WebsiteJaime Brenkus LinkedInFit N Delicious Show FacebookJaime Brenkus YouTube VideosJaime Brenkus InstagramJaime Brenkus TwitterGUEST BIO:Fitness Pioneer, TV Show Producer, Author, Jaime Brenkus, puts the BOOM back into Boomers & Beginners with his legendary 8 Minute workouts including the Million selling 8 Minute Abs video. Jaime has helped millions of people.... lose millions of pounds and inches.  He starred in his new TV show, Fit n Delicious, which is seen in 167 countries. He Co-Authored, If you Want to Live, Move  a book with Legendary First Lady of Fitness, Elaine LaLanne.  Jaime's NEW routines will keep you fit, healthy, and strong in just minutes a day.   His workouts can become your inspiration. He's helped millions of people...lose millions of pounds and inches. He's certified by ACSM as an Exercise Physiologist but more importantly, he has a true passion to help people. His 8 Minute series has nearly 100 Million views on YouTube.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about chickpeas. Chickpeas are packed with protein, fiber, vitamins, and minerals and are a great option to have on hand. They are excellent for brain health, iron deficiency, and colon health! Pair chickpeas with quinoa to create a complete protein, and as a great base for a variety of meals. Chickpeas are also a nutritious option on salads, in soups, roasted for a crunchy snack, and as a hummus. But you might need to be careful with how much you have! Plus, if your digestive system is sensitive to beans, you can also soak dried beans before eating! 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 Instagram

You may have adrenal fatigue and not even know it! Here’s how to find out if you are and what you can do about it so you can wake up feeling rested, have energy without relying on coffee and no longer crash in the afternoon. Today Jenn has Taylor Wessel on the podcast. Taylor is a nutritionist and coach that focuses on adrenal fatigue. She walks through what adrenal fatigue is, and some of the signs and symptoms of adrenal fatigue. She discusses the best testing options on the market and dives into adaptogens and the best ways to heal adrenal fatigue. Taylor gives helpful advice on the baby steps to take and how to really tune into your body to connect and find health. Tune in today to learn more about adrenal fatigue and how to find balance in your wellness. 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:●   [6:51] Taylor shares her story about adrenal fatigue and hypothyroidism.●   [12:05] How did Taylor come into the nutrition field?●   [14:25] What is adrenal fatigue and what symptoms might you see if you are experiencing adrenal fatigue? ●   [19:25] What does the energy pattern look like when struggling with adrenal fatigue?●   [22:48] How do people know it's actually adrenal fatigue vs. just being tired? What types of testing is available?●   [26:27] Is Dutch testing a good option to test for adrenal fatigue?●   [27:34] What causes adrenal fatigue?●   [36:10] Where should people start with healing adrenal fatigue?●   [46:32] What adaptogens are the best options?●   [48:53] Any words of caution for people realizing they have adrenal fatigue?  KEY TAKEAWAYS:●   Adrenal fatigue is when your adrenals are over-processing too much stress, they can’t keep up, and they get tired. ●   Blood work is a snapshot for a single period of time, whereas a saliva test takes snapshots of different points in time. ●   Having something, especially with protein, 20g-30g of protein within 60-90 minutes of rising, tells your system that you're safe by balancing your blood sugar levels. This is key to keeping your blood sugar levels even throughout the day and helps with mood swings, feeling hangry, late-night snacking, and sleeping more at night. etc. QUOTES: “Stress can be coming from mental, physical, emotional, it can be environmental toxins, are you exposed to mold, do you have mold in your apartment, condo, or your home, what type of foods are you eating, are you eating a lot of pesticides, herbicides, fungicides, what type of water are you drinking, are you being exposed to chlorine and fluoride which we should not be consuming, so there's a lot of different areas that stress can come from, especially in this modern world.” - Taylor Wessel“Cortisol, although it's our stress hormone, it’s also what wakes us up in the morning. Melatonin is what puts us to sleep at night and induces just this calm sensation where we can shut down upon the light trigger there, but cortisol we need it to be higher in the morning and that wakes us up. It's our wake hormone, it's our stress hormone but also our wake hormone.” - Taylor Wessel"We need to lay off the HIIT workouts, they create stress in the body...not every day needs to be this massively intense workout for it to 'count.' Because if we're always in that place, we aren't getting that recovery which supports our adrenal health." - Jenn Trepeck“Lean into more walking, yoga, pilates, doing self check-ins every single day. What do I actually feel up for? If there's a day where your completely exhausted and depleted and it's a matter of “Do I snooze a little bit longer and just let myself get that sleep or do I wake up and force that exercise”…the type of exercise that we do is really important so pushing in a sense that you get that adrenal release, push the stress pathways that's not really the most restorative for you right now.” - Taylor WesselRESOURCES: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 InstagramGUEST RESOURCES: TayloredHealth4You WebsiteSign up for Taylor's FREE Master ClassBook a FREE Discovery CallTaylor Wessel's InstagramTaylor Wessel's FacebookTaylor Wessel's LinkedInTaylor Wessel's YouTube ChannelGUEST BIO:With 13+ years of experience as a Nutritionist, Taylor's holistic approach helps women struggling with burnout, adrenal fatigue, and hypothyroidism rebalance their hormones to increase energy, lose weight, sleep better, get ahold of sugar cravings, and more. After working i

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about ultra-processed food. The statistics show that 57% of adults' diets come from ultra-processed foods, and 67% of children’s daily calories come from empty calories. To identify ultra-processed foods, they are typically wrapped in plastic and contain at least one ingredient you don’t usually find in a kitchen, like emulsifiers and additives. Although there are some benefits to ultra-processed foods, such as being less expensive and more economically accessible, it’s essential to weigh the options to make the right choice 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:Ultra-Processed People by Chris van TullekenBecome 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 Instagram

Here’s how to read the nutrition labels to know if what you’re buying is truly healthy. And for the items you’ll buy anyway, how to build a meal around them so your health (and weight loss) doesn’t suffer. When you go grocery shopping, do you actually read the nutrition labels, or do you just grab whatever looks “healthy” and call it a day? Today Jenn is taking us through Whole Foods together to review various products and evaluate which items are the best options. She provides in-depth information about breakfast foods, pasta, snacks, items in the frozen isles, and snacks. Many things in the store are packaged and marketed as healthy options, but upon looking more at the nutrition facts, it’s clear that they are not quite what they market themselves to be. Jenn gives helpful information in this episode and great insight into how to read labels. Tune in today to learn if the items that frequent your shopping cart are really the best options.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:●   [09:30] Jenn compares orange juice options. ●   [11:25] There are so many yogurt options, how can you tell the difference between all the different brands? ●   [19:31] Are there cereal options that are both healthy and tasty? ●   [24:32] Are kid snack bars actually a healthy option? ●   [27:07] What to look for and what to avoid when choosing between peanut butters. ●   [28:54] Comparing nutrition labels of different granola. ●   [32:04] Is there such a thing as healthy pasta? ●   [37:22] Comparing ingredients in frozen veggie burgers.●   [39:10] What are the best-frozen pizza options?●   [42:00] What snacks should you consider when grocery shopping?●   [50:02] Are alternative chips a healthy option?KEY TAKEAWAYS:●   7 oz of protein = 1 oz of animal meat. ●   Everybody has to weigh the balance between the nutrition facts and label, as well as the ingredients. Nothing is a NO; it's all about how. How can you have it and create a better, balanced plate? ●   Balance your priorities between understanding the ingredients and then where that brings you when you eat a serving or part of a serving.QUOTES: “Stop drinking juice and eat your fruit. We want to chew and swallow our food; it is better for our body.” - Jenn Trepeck “The things that we think are going to be the meal turn out to not be the meal. We have to combine some things here to get these choices to where we want to be.” - Jenn Trepeck “So an interesting thing I learned: people with diabetes, oftentimes what happens is that saturated fat is sitting in the insulin receptor sites on the cells, and therefore, even if you have the insulin, it has nowhere to go. So saturated fat for people with diabetes can be problematic, which means we wanna be very careful about saturated fat.” - Jenn Trepeck“Not a single food is off-limits unless you decide you want it to be.” - 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about progress. We often want to see immediate improvement in numbers, and those numbers either make or break our mood. Instead of focusing on all the things that you “should have done” to change the numbers to something you wanted to see, say the motto: “I may not be where I want to be, but I’m sure as hell not where I was.” This can be your new mantra as you focus on all the great things you are doing for your health and how you are moving your health forward. 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 Instagram

The food on your plate impacts not only your own health but that of the planet! The good news is, there’s lots we can do!  Today Jenn is joined by Rachael Brown, a plant-based nutrition expert and author of For Fork’s Sake. Rachael talks about the food system in the United States and the impact of animal products on the environment and our bodies. She discusses the antibiotics put into meat, how they get into our bodies, and the adverse effects they can have on our health. Rachael gives some great tips on transitioning to a more plant-based eating method in simple steps. She also provides excellent resources to learn more about the topic! Tune in today to learn how transitioning to a plant-based diet can improve your health and the planet. 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:●   [04:51] How did Rachel get started in health and food sustainability?●   [08:48] Rachel provides a summary of The China Study.●   [10:35] How does our food system work in the US? ●   [13:38] How does our farming affect the nutrients in our soil and our food?●   [15:27] How do the antibiotics injected into our meat affect our health? ●   [18:35] Is animal protein the best protein for us? ●   [23:30] Can a single household impact the food system?●   [27:28] What are some simple ways to transition from animal products to plant-based foods?●   [30:07] Why is it essential to reduce animal products in our diets?●   [34:27] What are some trustworthy resources? KEY TAKEAWAYS:●   More land is used to grow feed for animals than for people. If the grain fed to livestock in the US alone were provided to people, 840 million additional people could be fed.  ●   There are 5-7 leading conglomerates running the food system in the world and two main chicken companies controlling all the chicken in the US. This is affecting food all around the world. ●   Choose 2-3 meals to start with and look for plant-based options that can be really inexpensive and made with things you have at home. Our taste buds change after two weeks - so stick with it, and you’ll find that you enjoy and crave the natural food rather than processed food. QUOTES: “You can add animal protein, and there's a certain point where you can turn on cancer growth, and if you take that animal protein away, you can stop that cancer growth.” - Rachael Brown“We don’t need the meat; if you want the meat, that's a different thing. If you can find it from a clean source, somewhere that's not putting antibiotics into their meat but arguably there's not a lot of that out there.” - Rachael Brown“For the most part, we’re wanting to base our diet, what we eat, on these whole, plant-based foods, and those things look like real foods.” - Rachael Brown"Think big picture, think about the food systems and then act on the micro level. Start with your own plate and your own home because when we all do this, we can lock arms to make a bigger shift both in industry and for our planet." - 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 InstagramGUEST RESOURCES: For Fork’s Sake Book WebsiteFor Fork’s Sake Book IGFor Fork’s Sake Book FBGUEST BIO:Rachael J. Brown earned her plant-based nutrition certification and food and sustainability certification from the T. Colin Campbell Center for Nutrition Studies and eCornell. After being diagnosed with high cholesterol in her late 20s, she discovered The China Study and started exploring the science of nutrition. After she ate WFPBNO for just 17 days, her cholesterol dropped 50 points. That was the beginning of her family’s journey from the standard American diet (SAD) to a whole-food, plant-based, no-oil (WFPBNO) lifestyle. A licensed practitioner of massage and the pain neutralization technique, Rachael is also a certified yoga and Pilates instructor and a spiritual director. She completed the 12-Day McDougall Program and has led corporate mindfulness seminars. She received her BA in geography from the University of Washington and has been an adjunct professor in nutrition and wellness. Rachael belongs to the University of Washington Alumni Association, the T. Colin Campbell Center for Nutrition Studies' Whole Communities program, and Eat for the Earth, as well as Plantstrong and McDougall communities. Rachael is happily married with two grown children. She lives in California, where she can usually be found trail running, rock cli

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about salad dressing. If your goal is to lose weight, is salad dressing the first thing that should be removed from your diet? Are there ways to make store-bought salad dressings healthier? Jenn gives the inside scoop on what ingredients to avoid, how to read the labels, and some ideas for making homemade dressing. 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 Instagram

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. This week Jenn is talking about meditation and the benefits of meditation for stress. Jenn talks about the different styles of meditation and how it can look different for everybody. She talks about how meditation can be a great way to start or refresh your day, especially in a moment of stress. Jenn discusses meditation's impact on our brainwaves and how body scans can even help with cravings. Jenn also shares how meditation has changed her own life. Tune in today for powerful tips if you are a beginner or some mind shifts if you’ve been meditating for a while.IN THIS EPISODE:●   [5:30] What we think meditation is vs. what it actually looks like●   [7:14] What is the definition of meditation?●   [10:42] How to meditate with a mantra.●   [12:36] How do you let the thought go? ●   [15:22] Which types of meditation are the most approachable for beginners? ●   [23:40] When is the best time to meditate? Is there a right or wrong way to meditate? ●   [32:09] How can we use meditation for stress?●   [39:30] How can we reframe stress?●   [40:43] How do stress and meditation affect our brainwaves? ●   [44:02] A body scan can help with cravings and more benefits for the body from meditation. ●   [47:00] Fun facts about meditation. ●   [51:58] How meditation has changed Jenn’s life?KEY TAKEAWAYS:●   Meditation is the mind changing the body. Breathing is the most direct path to reducing stress; breathing bridges the conscious and the subconscious. ●   You can progress beyond the meditation you listen to; at a certain point, you may need to switch up who you listen to or change your meditation style if you notice one type is no longer working for you. ●   Deep breathing signals to the mind and body that the stress has passed and it can relax.QUOTES: “Letting this thought go, or the things that show up go. It's not about not thinking; it's about having the thought and just going, ‘Oh - that's a thought, that's a thought’, it's like this third-party observer of the mind.” - Jenn Trepeck “It's the nature of the mind. We’re not going to stop our minds from creating the stories. It is what the mind does, so it's really just taking a moment to recognize that most of our thoughts are not facts and most of the things that we’re ruminating on or continuing to repeat to ourselves are actually made up.” - Jenn Trepeck “Mindfulness or meditation influences two stress pathways in the brain. It alters our brain structure and activity in regions that are regulating attention and emotion. So we’re able to have attention and emotion intercepted and adjusted. Literally, structure and function in the brain change when we breathe and when we think. Meditation and breathing, in particular, is regulating our nervous system.” - Jenn Trepeck  "Meditation is one more tool for me to work with  my body instead of against it." - 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 InstagramTara Brach MeditationsOprah and Deepak - 21-Day Meditation YouTube SeriesCalm  and Headspace  Apps

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about couscous. Some benefits of couscous are that it is rich in selenium, a decent plant-based protein option, and is easy to cook! It takes on whatever flavor you cook it in, which can make it very adaptable for the meal you are making. However, the carb count is significant, which may spike your blood sugar. Jenn feels there are better options on the market that are more well-rounded, but this doesn’t mean you have to eliminate it entirely. It can be a great option to switch up your routine or get you started on moving towards more whole foods. 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 Instagram

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. Today, Jenn is joined by David Greenwalt, creator of the Leanness Lifestyle University. He has been coaching people on weight management for over 20 years and has a science-based approach to helping people get lasting effects. David shares his program's pillars: nutrition, exercise, and emotional fitness. He deep dives into what Emotional Fitness is and why it is necessary for a permanent lifestyle change. Tune in today to learn how to set your WHYpower to achieve your wellness goals.IN THIS EPISODE:●   [4:30] How did David get started in health and fitness?●   [10:13] Why are quick answers around health and fitness doing people a disservice? ●   [14:56] David explains the nutrition pillar of long-term health and weight management. ●   [19:02] David discusses the exercise pillar of long-term health and weight management.●   [22:43] What is Emotional Fitness?●   [33:02] How does someone start building the muscle of Emotional Fitness?●   [43:40] What impact does compassion have on Emotional Fitness?●   [48:34] What is WHYpower, and why is it better than willpower?KEY TAKEAWAYS:●   60%-90% of what we eat in the United States is ultra-processed. Focus on just 1% daily, make a simple swap in your diet, and then keep building from there. You don’t have to do a complete 180 with your eating; taking baby steps and reducing the ultra-processed food in your diet will lead you to better health.●   Focus on what you want, not what you fear or don’t want. Practice gratitude exercises to focus on the positivity in your life. Accept what we cannot change, have the courage to change what we can, and always seek wisdom to know the difference. ●   Emotional fitness is what keeps the food and exercise pillars going. It is also about feeling authentically good more often, increasing emotional resilience, making better decisions in moments of stress, and having improved self-awareness.●   Why Power: Doing what needs to be done, when it needs to be done, whether you feel like it or not. If you have a strong enough WHY you will show up for yourself. Understand your goals and understand why it is so personally important to you, then you will stick with it.QUOTES: “My real food adaptation is this: it is whole, minimally processed, edible parts of plant and animal where/if anything has been added to it, it is whole or minimally processed ingredients commonly found in kitchens.” - David Greenwalt“Anything that's pure cardio, you're not going to keep the muscle. The only way you are going to keep the muscle, which is so precious for all the reasons I mentioned and more, is strength training; it's the only way. You are for sure going to lose muscle as you age if you don't do strength training.” - David Greenwalt “Emotional fitness is about helping us feel authentically good more often, increasing emotional resilience, making better decisions in the moment of stress, and having improved self-awareness and regulation.” - David GreenwaltRESOURCES: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 InstagramGUEST RESOURCES: Leanness Lifestyle UniversityDavid Greenwalt InstagramDavid Greenwalt FacebookLeanness Lifestyle University YouTube ChannelDavid Greenwalt LinkedInGUEST BIO:Leanness Lifestyle University was founded in 1999 by David Greenwalt. As an early adopter of the Internet, David saw the potential of two-way real-time communication unique to this form of media.Leanness Lifestyle was launched from inception with a science-based educational framework. Having worked directly with clients since 1986, David had already realized that “calories in, calories out” messaging didn’t work.David knew the only real way to help people lose fat, keep muscle, and then keep the fat off permanently was to educate and provide a truly personal touch. Leanness Lifestyle was the first online program to couple nutrition, exercise, and emotional-fitness education with accountability, motivation, and personal support.Many evolutions and advancements have occurred since 1999 and continue today.David is a Certified Wellness Coach earning his certification from the leading authority of wellness training—WellCoach™. Today, now more befitting of the original and continued education mindset, the website is called Leanness Lifestyle University (LLU). LLU provides a robust online campus with tools that lead the field in recording, tracking, reporting, and scoring the behaviors optimal f

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn is releasing the Nutrition Nugget from the Salad With A Side Of Fries March Madness tournament winning episode! Today’s encore Nutrition Nugget is about spicy foods and capsaicin. There are many claims about how spicy foods improve your metabolism and help you eat less. Jenn discusses the different studies and tests that have been done on capsaicin (a form of spice), which may slow the growth of and destroy cancer cells, increase endorphins, help with stress and low mood, and even improve digestion. Overall, the benefits are relatively mild from the studies she has seen, but it’s definitely worth giving a try and looking to see how it works for yourself! 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 InstagramJenn's Capsaicin Supplement for US ListenersJenn's Capsaicin Supplement for Global Listeners

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. It’s March Madness time again on Salad With A Side Of Fries! This week, Jenn is releasing the winning episode from the Salad With A Side Of Fries March Madness tournament! In today’s encore episode, Jenn discusses clean eating. She talks about her pet peeves around what clean eating has become and how it has gotten away from its guiding principles. Jenn talks about the confusion that clean eating has led to, from conversations with others to how food is packaged and advertised. Jenn then transitions into what clean eating means to her and how we want the importance to be focused on how each individual feels, avoiding allergens, and eating closer to nature. Tune in today to learn more about how clean eating is an individualized way of eating and how to implement it into your life. IN THIS EPISODE:●   [5:53] Jenn’s pet peeves around “clean eating.”●   [14:50] Myths around clean eating. ●   [17:53] What are Jenn’s thoughts around Whole 30?●   [19:27] What are you actually supposed to eat?●   [22:05] What is the risk when focusing on “clean eating”? ●   [28:10] What was clean eating designed to mean?●   [30:50] Adjusting clean eating around allergens. ●   [36:35] What is C.R.A.P.?●   [40:13] How to look at and think about packaged ingredients.●   [41:24] Guiding principles to eating well for your body.●   [43:22] What is non-food eating? ●   [44:30] How do we manage to reduce sugar? KEY TAKEAWAYS:●   Everyone’s definition of “clean eating” is different. It’s ok that different people think about clean eating differently - it’s what is “clean” for them. Get curious about what other people mean by clean eating. ●   Clean eating is finding the balance of things that make us feel our best and a diet that can be sustained. Be willing to eat at restaurants and be flexible, make sure that we aren’t so focused on a way of eating that it becomes unhealthy and unsustainable. ●   The original premise of clean eating was about getting more foods on our plates that are wholesome, nutritious, and closer to the source (minimally processed)—eating the rainbow, adding more veggies, etc.  QUOTES: "Something might be labeled clean but that doesn't inherently mean it's healthful.” -  Jenn Trepeck“My approach with clients is to figure out a plan where the tracks won’t break in 30 days.” - Jenn Trepeck“If the tracks broke and we feel like we failed, it's not us, it's the track. This plan is what didn't allow for life, and therefore it's not the plan for life.” - Jenn Trepeck“I think a big piece of clean eating that is still different for each person is minimizing the allergens.” - Jenn Trepeck“We don't want perfection and purity to be the enemy of good and improvement." - 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Pea Protein. Pea Protein is often used for those who are eating a plant-based diet or looking to avoid common allergens. While it has some benefits, it is a packaged and processed food with things to look out for. Pea Protein Isolate is the best option for getting protein. If your goal is weight gain, go for pea protein concentrate. When choosing your pea protein, read the labels and look for known carcinogens and heavy metals. 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 Instagram

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. Today Jenn is talking to functional medicine doctor, Dr. Jessie Hehmeyer. Dr. Hehmeyer discusses what a natural medicine doctor is, how to integrate natural medicine when working with a western medicine doctor, and her five essentials to weight loss. She offers insightful information about the different aspects of health and explains how everything in the body is interconnected, from our skin to our digestive system to our moods. Dr. Hehmeyer takes us on a beautiful journey to visualize our future selves five years from now as a tool for addressing the root cause of weight gain. Tune in today to learn how to crack the code for your health.IN THIS EPISODE:●   [5:10] What prompted Jessie to enter the fitness, health, and the functional medicine field? ●   [8:12] How does Jessie define natural medicine/functional medicine? ●   [11:36] What is natural medicine? ●   [14:05] How do you talk with your western medicine doc if you want to do more natural medicine? ●   [20:54] What are the five essentials of weight loss?●   [26:57] Jessie takes us on a journey five years from now about our future selves.●   [33:20] How can someone find a functional health doc to help them, and what lab/blood tests should a person request?●   [37:25] What common things does Jessie see that people tend to ignore?●   [38:50] Advice for someone who feels like they can't crack the code to their own weight. KEY TAKEAWAYS:●   All systems are connected. Your skin, digestive system, mood, and insulin are all connected, and a natural medicine doctor can take an approach that acknowledges our bodies' interconnectivity and identify the root cause of health issues. ●   You are always saying NO to something. Be intentional with choosing your “No’s.” Saying Yes to the overindulgence is saying no to the outcomes you're committed to and the future you intend for yourself. ●   Bodies are different. What one body needs is different from what another body needs. Not everyone is the same, so not all weight loss strategies will work for everyone.QUOTES: “You're not just what you eat, you're what you don’t excrete.” - Dr. Jessica Hehmeyer“Cultivating the ability to be kind and honest is number one on anyone’s journey to master weight.” - Dr. Jessica Hehmeyer“You really want to get present to what this is really about to you. Cause I promise, if it were about the scale, you’d already have it handled. Yes, you want the scale to be a certain number, yes you want to wear those jeans, yes you want to feel great when you get dressed in the morning. You want to get tapped into what becomes available when this area of your life is handled.” - Dr. Jessica Hehmeyer 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 InstagramGUEST RESOURCES: Well Empowered InstagramWell Empowered FacebookWell Empowered WebsiteJessica Hehmeyer's LinkedInGUEST BIO:Dr. Jessie Hehmeyer is the physician founder of Well Empowered, where she practices data-driven, outcome-oriented Functional Medicine. She created Well Empowered with one commitment in mind: providing you the foundation of health and vitality that transforms your experience of life and alters what is possible for you.How does Dr. H live true to this? By taking a root-cause, natural medicine approach. In working one-on-one, with groups, or delivering corporate webinars, Dr. H’s guidance balances science, and heart, providing the information, inspiration, and strategies needed to translate information into sustainable and transformative health outcomes. Dr. H earned her Master of Science in Human Nutrition and Functional Medicine from the University of Western States, Doctorate in Chiropractic Medicine from National University of Health Sciences, and Bachelor of Arts from University of California, Los Angeles. She is an IFM Certified Practitioner, a Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist (CNS) and has learned from physicians at the forefront of Functional Medicine, including Dr. Mark Hyman, Dr. Tom O'Bryan and Dr. Datis Kharrazian. Prior to attending graduate school, she established herself as an expert in the fitness industry, earning seven certifications and founding the first high-intensity personal training facility in Chicago at the age of 25. In her spare time, you will find Dr. H with her husband, Chris, doing yoga, hiking, strength training, traveling, or preparing a be

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Subtle Saboteurs. Subtle Saboteurs are the little things that have the potential to derail us from our goals. Whether it comes from family, friends, food, or ourselves, we must watch out for these sneaky little habits that are easy to overlook. To avoid getting stuck in a sabotaging circumstance, consider how you will handle the situation, make a plan, and visualize yourself doing the behavior. Focus on consistency and moving forward instead of beating yourself up when saboteurs happen. 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 Instagram

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. This week Jenn is on a mission to remove the overwhelm that many people experience while on a wellness journey. She walks through the foundational pieces of health, shares tips and tricks to get started, how to put blinders on when it comes to all the fad diets out there, and how to build momentum. If you are just starting your wellness journey or always find yourself “falling off the wagon,” this episode is a must-listen! Tune in to learn the best approach to a healthy, long-term way of life!IN THIS EPISODE:●   [7:12] What creates overwhelm with wellness & weight loss? ●   [9:20] How do we start building a wellness journey?●   [12:53] The best breakfast options to create success.●   [14:43] How does blood sugar impact weight gain/loss?●   [17:03] What is the food frequency, and how should we build our meals and snacks?●   [20:43] What is the best way to track our progress, and what should we track (food, water, etc.)?●   [23:23] How often should you weigh in? What else should you look at instead of the number on the scale? ●   [26:52] How can you create accountability?●   [33:05] What’s the best way to start with exercise and movement?●   [40:15] Jenn highlights some of the challenges that pop up for many people.●   [47:50] How do we adjust our mindset for long-term success? KEY TAKEAWAYS:●   Find one thing you’d like to improve and start with that. Take the small steps and then build week to week. Starting small leads to consistency, which then leads to long-term results.  ●   We store fat when our blood sugar is too high or too low. Keeping the blood sugar in the middle zone is when we aren’t storing fat. When we consistently keep blood sugar in that middle zone, our body will release the fat stores it has been holding on to because it realizes we don’t need them. ●   The right form of exercise is whatever is right for you. The right time of day for exercise is whatever is right for you.QUOTES: “We have to look at what's happening, look at what our priorities are, how are we feeling now, how do we want to feel, and then think about how to get there. One of the things that I also want everybody to know is that sometimes the more symptoms we have, the more things that are bothering us, the simpler the solution.” - Jenn Trepeck“Protein and fiber at every meal makes removing fat no big deal.” - Jenn Trepeck “We’re looking for consistency because it's not one day that gets us to where we want to be. We got here over time, we’re not going to get to the next place instantly, but really looking for what we do consistently. What are the habits that we repeat, that's what is going to determine our health outcomes and what happens next in all of those results.” - Jenn Trepeck “Stop trying to ‘get back’ because inherently in that, we’re focused on what's not now in a negative way, meaning when we say, I'm trying to get back to that. What our brain thinks of is everything that was then that's not now, and what we focus on expands.” - 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Little Mermaids' greens, seaweed! Studies show that seaweed has excellent nutrients that help maintain healthy thyroid levels, reduce blood pressure, improve cardiovascular health, and have blood sugar-balancing benefits. There are various ways to take in seaweed, from snacking on dried or freeze-dried algae, adding it to a dressing, sprinkling it on a side dish and more. Avoid any seaweed with seed oils or added sugars. Wondering how to find a seaweed you like? Listen now! 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 Instagram

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. Today, Jenn is joined by Dr. Meg Mill, a functional medicine practitioner focusing on headaches and migraines. Dr. Mill walks through what a functional medicine practitioner is and how they take a whole-body approach when diagnosing. Dr. Mill compares conventional medicine and functional medicine approaches to how doctors will handle headaches and approach curing them. She discusses the impact of over-the-counter headache medicine on the gut and things people can implement in their daily lives to reduce the likelihood of headaches. From small behaviors to certain foods, there’s a lot you can do to influence the frequency and severity of headaches. Tune in today to learn how to get rid of headaches once and for all!IN THIS EPISODE:●   [3:45] What is Meg’s Head Strong Program?●   [6:17] How did Meg get started with functional medicine and her focus on headaches?●   [11:25] What is the conventional medicine approach to headaches/migraines? ●   [13:50] How do over-the-counter medications affect the lining of the gut?●   [20:34] Meg digs into the foods that can impact migraines.●   [22:49] How do food sensitivities impact head pain?●   [25:18] Hormones are a common issue with women’s headaches.●   [27:20] How does the weather impact migraines?●   [28:28] What does Meg recommend as things we can do to try and prevent headaches?●   [32:06] What are the most common food sensitivities related to headaches? ●   [34:34] What is the best way to find a functional medicine practitioner to treat headaches?●   [35:32] How can someone talk to a conventional doctor about using more natural treatments?KEY TAKEAWAYS:●   If you get a headache, what have you eaten in the last 48 hours? You could have eaten something yesterday that is impacting your body today. ●   Even if you do an elimination diet, the goal is to do it temporarily and then add foods back into your diet. ●   Many of our health issues tie into other areas of our bodies. Where a conventional practitioner might send you to a neurologist, a GI doc, and other specialists, a functional practitioner will look at the whole body and see how everything ties together to get to the root cause.QUOTES: “Stress can increase different hormones that can increase different pain sensitivities; I like to call it the ‘chain of pain’ because we see all these different things that are actually affecting pain. And stress is a big one because you have stress, and that can increase different hormones.” - Dr. Meg Mill“If you’ve been suffering for a long time and you've had headaches your whole life, and you’ve been told this is just something, and you have to deal with it, I see people all the time make these huge transformations, so it is possible for you.” - Dr. Meg Mill“I like to call it the chain of pain because we see all these different things that are actually affecting pain.” - Dr. Meg Mill“We know there are certain foods that trigger migraines, statistically, but it’s not the same for every person. So it’s really becoming your own detective.” - Dr. Meg Mill“With hormonal migraines it’s good to do the tests so we can see where your balance is.” - Dr. Meg MillRESOURCES: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 InstagramGUEST RESOURCES: Free Gift: 8 Step Guide to Say Goodbye to Headaches Naturally  Head Strong Happiness Beyond Headaches ProgramHeadache Healing Club FacebookDr. Mill’s WebsiteA Little Bit Healthier PodcastDr. Mill's InstagramGUEST BIO:Dr. Meg Mill is a Functional Medicine Practitioner, bestselling author, podcast host, and speaker.  In her virtual Functional Medicine practice, she works with patients worldwide to heal the root cause of their health struggles through advanced diagnostic testing and personalized support.  She has been seen on Fox News Channel, ABC, NBC, CBS, CNN, and in Reader's Digest, and Health Magazine, and has appeared on many podcasts.  She is particularly passionate about helping people end headaches and migraines, increase energy and restore mental clarity without drugs or overwhelming protocols with her proven E.A.T. Method.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NSDR for Motivation. One of the best ways to increase motivation is to increase dopamine. How do we increase dopamine? Sleep! However most of us don’t get a chance to take a nap during the day when we could use the boost to our motivation. NSDR (Non Sleep Deep Rest) is a quick 10 minute exercise using breathing and visualization that helps increase dopamine, reduce fatigue, improve your mood, and support neuroplasticity while slowing down the heart rate and focusing the mind. Tune in while Jenn walks you through a quick NSDR practice. 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 Instagram

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. ChatGPT is getting quite popular, so Jenn wanted to ask it some health and nutrition questions and gave it commands such as “write a healthy menu” to see how its advice compares to her own as a health coach. The information ChatGPT came back with was reasonably decent; however, it is very generalized and doesn’t consider bio-individuality. The advice from artificial intelligence also doesn't support the user in taking action on following its advice. Tune in to learn if you should turn to ChatGPT for health advice.IN THIS EPISODE:●   [01:23] What is ChatGPT?●   [05:53] Question 1: What is the best nutrition advice?●   [11:34] Question 2: How do I lose weight? ●   [16:39] Question 3: How do I get 6-pack abs?●   [22:54] Jenn’s feelings about generalized questions of ChatGPT.●   [27:58] Question 4: Write me a healthy menu for one week.●   [34:50] Question 5: What’s a healthy option when I want something sweet?●   [37:18] Question 6: What’s the healthiest salad you can have?●   [40:00] All in - what are Jenn’s final thoughts?●   [41:58] Question 7: What are the limits on the nutrition advice you give?KEY TAKEAWAYS:●   ChatGPT doesn’t give the “how” to do these things. It just gives the facts for the general person but leaves little for someone to take action on. ●   There is no bio-individuality while using ChatGPT. It (so far) doesn’t take into account any details such as weight, height, hormones, gut/health issues, etc. A coach is still the best avenue to get more targeted support. ●   ChatGPT is better with commands than questions. We can’t take the recommendations at face value. Take what it’s saying and then compare it to real life and see if it will work for you as an individual. QUOTES: “There are hormones connected to feeling hungry or satisfied, and the same way we can become insulin resistant; we know that to be diabetic, we can become resistant to where our bodies are not responding to the presence of those hormones. You may not be getting fullness queues, especially depending on what you eat. Because if you're eating a lot of processed foods, the chemicals in those foods also turn off our brain's ability to know when we’re full.” - Jenn Trepeck What will happen biochemically, is the number on the scale will go down but what people are losing is water, muscle and sometimes bone.” - Jenn Trepeck“When it comes to nutrition specifically, a lot of the best research is not necessarily coming from the United States because we allow things in our foods that other countries don’t. I would want to know who the source is before I say this is what I’m going to do, and you don’t get that with ChatGPT.” - Jenn Trepeck“Your body can tell when it's had enough salmon; your body cannot tell when it’s had enough pringles. The chemicals in the foods and packaged processed foods like Pringles or chips or cookies or all those things are designed to hit all the taste buds in the right way at the right time, such that it leaves you craving. They have chemicals that turn off our ability to know when we're full. And so it's also a function of when we start to eat; the first piece of digestion is saliva. So your body starts to salivate, and it sends signals to the stomach that food is coming. You give it Pringles, and it goes ‘this isn't helpful,’ but now you've told it food's coming, it starts to send you hunger signals cause it's waiting for actual nutrition.” - Jenn Trepeck“Is it worse than google? I’m inclined to say yes. Google at least tells you the source.” - 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about popcorn. With the Oscars coming up, we thought it was only appropriate to talk about popcorn. Did you know that a medium sized movie theater popcorn can have up to 1200 calories? That doesn’t mean you should write popcorn off because it does have some great benefits. The difference between popcorn being health supporting or health detracting comes down to how it’s made and what’s added to it. Making it at home, with an air popper, or over the stove is the healthiest way! Using coconut oil or adding some nutritional yeast creates a delicious and healthy snack! 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 InstagramGUEST RESOURCES:Kiki's WebsiteKiki's Facebook GroupKiki's Instagram

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. Today Jenn is joined by intuitive eating coach Kiki Athanas. After struggling with unhealthy eating habits and orthorexia, Kiki was determined to heal her relationship with food. She learned about the head, heart, and gut connection, which led her to remove food restrictions altogether. She now teaches others how to get present with their eating, understand their hunger, and uncover what else in their life is out of balance, causing them to turn to food. She offers insightful information and tools you can start using immediately. Tune in to learn some great tips for calming your nervous system so you can appropriately choose and digest your food.IN THIS EPISODE:●   [4:54] Kiki walks us through how she started in the wellness world. ●   [9:31] What is Core Identity, and what does it have to do with our food?●   [13:35] What is coherence for your head, heart, and gut? ●   [16:50] How does this fit into the logic brain? ●   [21:19] How can we synchronize the head, heart, and gut?●   [28:57] Where does the resistance to connect to ourselves come from?●   [32:10] How Kiki helps people who might be overwhelmed with her advice. ●   [35:54] How can people ensure they don’t take these new habits too far and go into an unhealthy space?KEY TAKEAWAYS:●   We use our thoughts and our actions to fix us; food is to care for the physical body when hungry. It's not meant to be the medicine for everything.  ●   Food is a pause, a break in life. Everything else is movement in life. Creating a sense of safety in your body; being present with your meal can lead to great weight management and health success. ●   Change isn’t a process; it's a decision. You do have time to be present with your food; you just have to choose to make the time. Make the time to exist so you can eventually thrive.QUOTES: “We’re using food or the restriction of food as a buffer to move through life. As a way to soften the discomfort or to avoid what's going on with life. Because when we are at balance, are not under or over-fed, we can truly feel our core identity. And if that is scary and uncomfortable, then we’re using food as a way to buffer through it.” - Kiki Athanas “Eating is in the moment; eating has nothing to do with what you ate before or what you are going to eat after. The only way to eat properly is to connect with the feeling in your stomach and your whole body right now, and so we need to start incorporating that present awareness in the now beyond just our meal times, but also in the day-to-day.” - Kiki Athanas “With all of the pieces, the breathing, the catching the thoughts, the catching the hunger and satiety, we’re inherently separating the time for food from everything else.” - Jenn Trepeck “Ultimately showing up worthy. It's never about perfection; it's always about connection. A mantra I use with my clients is I don't have to be perfect; I just have to be me. It's really about owning your wants and not feeling back about wanting what you want. Whether it be with food, work or relationships, anything!” - Kiki AthanasRESOURCES: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 InstagramGUEST RESOURCES:Kiki's WebsiteKiki's Facebook GroupKiki's InstagramGUEST BIO:Kiki helps smart women conquer emotional eating and practice healthy, balanced eating with consistency and ease - even in the face of life’s challenges.She created The Gut Brain Integration method to help women take control of their cravings and hunger, so eating no longer feels like an internal battle & they are finally able to shed any excess fat they were holding onto.In fact, she’s worked with hundreds of women to free themselves from non-stop thinking about food and turned them into naturally balanced women who are confident about their bodies!

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's answering the question, why do we yawn? There are actually a few theories. First, there is the contagious yawn, believed to be due to the human need for belonging caused by mirror neurons. Secondly, most of the research points to increasing oxygen and blood flow as the reason we yawn. Research also shows that yawns may help regulate our temperature, relieve ear pressure, and soothe feelings of breathlessness. On average, people yawn 20 times per day. All of this is to say that the reasoning behind yawning may be inconclusive, but it does tie in with the oxygen in our bodies. 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 Instagram