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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about See Food. Does anyone else feel like they see food and immediately have to have it? If you experience this, it’s often evidence of something else going on. Take a little inventory and get curious about what might be off in your body or your habits. Look at your daily fuel intake, especially in the morning, to ensure you are getting enough protein. Is your diet too restrictive or providing insufficient nutrition? You may be experiencing Leptin or Ghrelin resistance, or your mineral intake is off. Get curious and play around with your diet to see what helps. 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 InstagramSuzanne Culberg's WebsiteSuzanne Culberg’s FacebookSuzanne Culberg’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. I had the pleasure of talking to NLP Practitioner Suzanne Culberg. Suzanne focuses on helping over-givers and people pleasers learn to say “no” without feeling rude. During this episode, she explains how NLP works and the tools needed to create new neuropathways to make changing habits feel easier and last longer. She talks to us about our language and how a simple shift can significantly impact our results. Suzanne provides some great direction on how to create long-term success when you are ready to make fundamental changes. Tune in today to learn more about NLP and walk away with tips to be successful in positive change.IN THIS EPISODE:●   [7:19] How did Suzanne get from dieting at four years old to teaching NLP?●   [12:37] What is NLP, and how does it work?●   [20:17] What happens with new year's resolutions not following through? ●   [24:10] How does NLP shift the unconscious? ●   [29:15] How do we learn about the “word allergies” that activate us?●   [35:34] How do we start using NLP with food struggles?  ●   [40:58] What are a few things that people can start with? ●   [45:26] How do people shift from judgment to observation?●   [48:26] How can people build the muscle of saying “no”? ●   [51:28] How does someone find an NLP practitioner?KEY TAKEAWAYS:●   Loss is associated with fear, so NLP uses the term “released” weight. If you say I want to lose weight, your subconscious doesn't feel safe and may not let go of the weight.●   It's the decision that you make time and time again. When you make the initial change, it will feel like so much work. The goal is to create a new neural pathway of doing things; the more you use the new habit, the easier it will get. You are doing this for the long term!●   NLP is right for the person who is ready for the long-term game. It is right for the person who is done dieting and who wants to make a deep change. Not the person who wants the quick fix or is just trying to get into the dress for an event. Take baby steps to make the changes, and stop the all-or-nothing mindset. QUOTES: “That’s basically what NLP does; it basically looks at what programs you have been running that aren't servingyou and how we can install programs that are aligned and get you where you want to go, but also that are aligned with you.” - Suzanne Culberg“I think that's a big piece whether it’s that brutal honesty with a coach or ourselves because that's where the transformation starts, I think, in a lot of ways.” - Jenn Trepeck“What is it that you're trying to create? What part of you wants this? And when you attach to that, it doesn't matter what day it is on the calendar.” - Suzanne Culberg“Transformation doesn't come from what you do when you are motivated; it comes from what you do when you can’t be asked.” - Suzanne Culberg“We’re used to “doing” as taking action, but the doing doesn't actually change anything if your thoughts aren’t on board.” - Suzanne CulbergRESOURCES: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: Suzanne Culberg's WebsiteSuzanne Culberg’s FacebookSuzanne Culberg’s InstagramGUEST BIO:Suzanne Culberg is an international mindset coach who transforms bodies and minds. She is also a speaker and author of The Beginning is Sh*t, an unapologetic weight loss memoir.Suzanne believes women often gain weight because they give too much to others. They overeat because they overgive. Suzanne’s passion for helping women is fueled by her own weight loss journey, going from 150kg (330lbs) to maintaining the healthy 72kg (158lbs) she is now.  Suzanne helps her clients deal with negative patterns of behaviour, build confidence and learn to say 'No' to others, so they can say ‘Yes’ to themselves.Suzanne is a Certified Practitioner of Neuro-Linguistic Programming (NLP) and holds a Bachelor of Medical Science (Honours). Suzanne also has Certificates III and IV in Fitness and is a Certified Sacred Depths Practitioner.Suzanne lives in Sydney, Australia, with her husband, Jeremy, and her two young children, who keep her both busy and entertained.  When she’s not coaching her clients, running her programs, sharing her latest wisdom on Facebook Live, podcasting, or writing her popular newsletter, she can be found reading, enjoying Diamond Dotz, or burlesque dancing. She is also a big fan of Yoga.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Pomegranates. Pomegranates are a great fruit option for winter! They are packed full of antioxidants that can reduce inflammation and benefit brain and heart health. Research shows that they are potentially cancer-fighting and may be a helpful tool for exercise energy and recovery. Pomegranates are also excellent for immune and gut health due to their high fiber content. Add some to your salad, smoothie bowl, yogurt, or as a quick snack with nuts. The nutrition facts show that the juice may not offer the full health benefits, so go for the full-fruit option! 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:Understanding Human DesignMy Human Design WebsiteBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries 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. In this week's episode, Jenn discusses Human Design and how it impacts our daily living. Jenn provides an overview of the five different types in Human Design and gives some resources on how to learn what your Human Design is. She then dives into a deeper understanding of each design and how it impacts different areas of our lives, from sleep to activity types. Lastly, Jenn walks through how each center in the Human Design chart, similar to the chakras, impacts each of us in terms of our health, relationships and more. This is a great introduction episode to Human Design, allowing you to understand the first level information and where you may want to dig deeper. Tune in today to learn how your Human Design is impacting your life and how to use this information as another tool for working with your body and with your personality instead of fighting it. IN THIS EPISODE:●   [4:01] What is Human Design?●   [9:31] Type 1: Manifestor ●   [11:20] Type 2: Generators ●   [13:27] Type 3: Manifesting Generators ●   [17:44] Type 4: Projectors●   [20:02] Type 5: Reflectors●   [25:04] How does each design handle sleep?●   [27:05] How does activity impact each design? ●   [33:17] What does head center mean, and how does it affect each design?●   [36:03] How is will/willpower impacted?●   [40:00] What is the root center, and how does it affect each design? ●   [41:37] The emotional solar plexus - our emotional center. ●   [44:04] How the spleen and immune function work with each design. ●   [47:15] Why understanding the basics of your human design can be enough.●   [47:15] Why understanding the basics of your human design can be enough.KEY TAKEAWAYS:●   Understanding human design is important because it helps us better appreciate each individual's unique value and strengths. It also allows us to create environments that support and nurture the development of each person, enabling us to maximize our potential. By understanding how humans are designed, we can create better workplaces, educational systems, healthcare systems, and social systems that truly benefit everyone.●   Self-awareness and recognizing when we are in the flow, when things feel right, when life is fun, and there is ease, do more in that direction of life. ●   Understanding your design type and how our type impacts our health, nutrition, and personality can create freedom for us to pursue our passions and fully come alive. QUOTES: “If you find yourself exhausted and you’re a manifestor or certainly a reflector, even projectors too, sleeping alone can be really helpful.” - Jenn Trepeck “Understanding that some of these things are naturally how our energy works can lighten the load and take some pressure off our shoulders to say it’s not about judging ourselves, it's about recognizing, understanding and moving forward and saying ok here is what's going to be the better fit.” - Jenn Trepeck“This is about you being you and following your path and your decision making strategy based on your type. Take what fits for you and ditch what doesn’t. We don't have to get stuck on the pieces that aren't making sense to us.” - Jenn TrepeckRESOURCES:Understanding Human DesignMy Human Design WebsiteBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn is talking about oat milk. Many people choose oat milk as an alternative because it is creamier, froths and cooks better, and makes a delicious ice cream (if I do say so myself). Many of the nutrients in oat milk are added back in after the creation process, which leaves the nutrient density not that impressive. When choosing your oat milk, read the nutrition fact labels and determine what you are looking for with your milk alternatives to know which is the best option for you. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGuest Resources: Living Libations WebsiteLiving Libations TwitterNadine Artemis' InstagramLiving Libations InstagramLiving Libations YouTubeLiving Libations FacebookNadine Artemis' Facebook

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’s guest is an author and the owner of Living Libations, Nadine Artemis. Nadine shares her knowledge and information about oral care and total health in this episode. She gives an excellent description of how oral health impacts the rest of our bodies. Nadine chats about the ingredients in numerous kinds of toothpaste and the products that many dentists use that actually harm our overall health. She educates us about the dentinal lymphatic system and the impact that stress and lack of nutrients have on the system. Tune in today for this educational discussion and how to increase your oral health, which will leave your overall health flourishing.IN THIS EPISODE:●   [5:10] Nadine tells us how she started her business and how she got started in entrepreneurship so young.●   [14:20] What will a dentist see in the mouth that indicates potential cause for concern? ●   [16:28] How do we know the connection between oral health and overall health?●   [18:50] What is the dentinal lymphatic system? ●   [24:49] What's the deal with fluoride?●   [26:30] Is mouthwash good for our oral health? ●   [30:15] Is supporting the oral microbiome similar or the same as supporting our gut microbiome? ●   [31:33] What are dentists doing in scaling and root planing? ●   [32:14] How do we keep happy, healthy gums?●   [39:00] How can you find a holistic dentist, or what conversation should you have with your current dentist?KEY TAKEAWAYS:●   If you switch to baking soda for the rest of your life, you’ll be far better off than using any commercial product. ●   Digestion begins with chewing your food; nutrition goes into the roots of your teeth and into your bloodstream. If you are highly stressed or have negative nutrient health, it can reverse the lymphatic system in your mouth, and that’s where issues with oral health happen. ●   Many of the ingredients in toothpaste and the items that dentists use are causing harm to our oral and total health. A wide variety of natural products can be used to create optimal oral health. There are also alternatives to having cavities filled and gum surgery, so make sure to ask questions to your dentist to uncover the most natural options available.  QUOTES: “So if that stress continues or that poor nutrition continues, then this dental fluid system doesn't just stagnate; it reverses. So then we’ve got the tooth acting like a straw sucking in from the mouth rather than being a fluid that goes out to the mouth. That’s the genesis of how a cavity is formed.” - Nadine Artemis “You want to think of your body and your mouth; it's actually like a mouthful of bustling bacteria that's going to keep the dentist away. We want to think of our bodies like these microbial back accounts that we want to have a lot of diverse investments of bacteria in.” - Nadine ArtemisRESOURCES: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: Living Libations WebsiteLiving Libations TwitterNadine Artemis' InstagramLiving Libations InstagramLiving Libations YouTubeLiving Libations FacebookNadine Artemis' FacebookGUEST BIO:Nadine Artemis is the author of two books, including Renegade Beauty and Holistic Dental Care. She is the creator of Living Libations, a luxury line of organic wild-crafted non-GMO serums, elixirs, and essential oils for those seeking the purest of the pure botanical natural health and beauty products on the planet. Nadine is an innovative aromacologist that formulates immune-enhancing blends. Her healing creations, along with her concept of "renegade beauty," encourage effortlessness, eschew regimes, and inspire people to rethink conventional notions of beauty and wellness. Her potent dental serums are used worldwide and provide the purest oral care available. She has received glowing reviews for her work in the Hollywood Reporter, GOOP, Vogue, People, Elle, Yoga Journal, Natural Health, W Magazine, The New York Times, Los Angeles Times, and National Post. Celebrity fans include Shailene Woodley, Renee Zellweger, Julianne Moore, Carrie Anne Moss, Mandy Moore, and many others. Alanis Morissette describes  Nadine as “a true sense-visionary." Aveda founder, Horst Rechelbacher, calls Nadine “a pure flower of creativity.”

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Soleus Push Ups. The Soleus muscle is located on the back of the leg between the calf and the Achilles tendon. It's been found that it is virtually impossible to fatigue the Soleus muscle. Fueled by blood glucose and fats, it is believed the Soleus muscle can improve metabolic health in the rest of the body. Discovered in 2022, research shows that Soleus Push Ups may be more effective than typical exercise and more effective than intermittent fasting. This shouldn't take the place of regular movement, but it could be an excellent fidgeting exercise! Tune in to learn how to do Soleus Push Ups! 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. In today’s episode, Jenn sets out to debunk many common myths around nutrition and lifestyle habits. Walking through sixteen different myths and talking about the show Limitless, Jenn delivers clarity to help listeners understand what can be beneficial and what information is false. Touching on the topics of food and beverages, supplements, and exercise, today’s episode provides a well-rounded amount of information to help listeners reach their best health. Tune in today to learn if what you hear is fact or trash. IN THIS EPISODE:●   [4:58] - Myth 1: Drinking coffee reduces your body’s ability to absorb nutrients.●   [6:55] - Myth 2: Does eating fat directly contribute to weight gain?  ●   [10:36] - Myth 3: What is the story with eggs?●   [15:19] - Myth 4: Is the carnivore diet better for gaining muscle and losing fat?●   [17:28] - Myth 5: Is diet soda better than regular soda?●   [19:35] - Myth 6: Is plant milk better for you than regular milk?●   [20:57] - Myth 7: Eating at night is detrimental to weight loss.●   [23:30] - Myth 8: Drinking chlorophyll boots your immune system and offers essential vitamins.●   [25:20] - Myth 9: Should you take ashwagandha for help with the immune system, sleep, and reducing anxiety? ●   [27:07] - Myth 10: Are collagen peptide supplements a better protein?●   [29:15] - Myth 11: Does apple cider vinegar help people melt fat and boost the immune system?●   [31:50] - Myth 12: Are meal replacement shakes providing the nutrition we need?●   [35:41] - Myth 13: Are crunches the best move for your core?●   [38:04] - Myth 14: Does lifting heavy weights make you bulky?●   [39:43] - Myth 15: Does exercise mean I can eat whatever I want? ●   [41:19] - Myth 16: Should you stretch before exercising? ●   [44:28] - Myth 17: Limitless Stress●   [47:33] - Myth 18: Limitless Cold Plunge ●   [50:25] - Myth 19: Limitless Intermittent Fasting or Time Restricted Eating●   [53:01] - Myth 20: Limitless Strength and Aging●   [57:34] - Myth 21: Limitless  Acceptance KEY TAKEAWAYS:●   Caffeine should not be drunk first thing in the morning as it can interfere with our body's natural rhythm. Balance is key with the amount of caffeine drunk, but it’s best to have it mid-morning. ●   Sweets, salt, and fat are addictive tastes. The more we have them, the more we want them. Even if a sugar substitute is used, it still creates the addiction/desire to want more. ●   There's a difference between stretching and warming up. You must warm up before exercise. Even stretching needs the muscles to warm up prior. The best type of warm-up is a dynamic warm-up, where you’re getting your body used to moving and getting the blood flowing. ●   The show Limitless  creates a lot of myths on its own. The things shown in the show are extreme, so watch the show with that in mind. QUOTES: “The way we support our nutrition for gaining muscle vs. removing weight, losing weight, or removing fat, are not necessarily the same. Those are theoretically two different goals that require slightly different approaches.” - Jenn Trepeck “Calories in, calories out is not how the body works. It's the quality of the calories that matter more than the quantity of the calories. When we’re eating quality calories, the quantity will take care of itself. So exercise and activity does not mean you can eat whatever you want. Your health outcomes will be different depending on the combination of both things, but you can't outrun your fork.” - Jenn Trepeck“We must warm up before we do some sort of vigorous exercise, but a warm-up doesn't have to be stretching. If you're stretching cold muscles, you want to be very careful. So typically, what's recommended before a bigger exercise would be what we call a dynamic warmup, where we're getting our body used to moving, we're getting some blood flowing.” - 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 ditching the dream board. A dream board can actually hold us back and limit what we go after. When creating a dream board, your mind loses its ability to imagine and instead can get stuck on the photo you chose, to the point where if you do not get that exact thing, you’ll feel like you didn't accomplish the “dream.” Instead, think about what you want to achieve or have in the new year, and then write down a list and get curious about the feeling you will have when you accomplish the item(s) on your list. Lastly, ensure you are looking at all aspects of your life; you can’t move faster than the area of life you are neglecting. That area is holding you back from progressing and hitting the other goals. Like what you're hearing? Be sure to check out the full-length episodes and 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:Ellen’s TwitterEllen’s LinkedInDo The Pot TwitterDo The Pot Instagram Do The Pot PinterestDo The Pot WebsiteHow To Do The Pot Podcast

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, the host of the How To Do The Pot Podcast, Ellen Scanlon, joins us. Ellen educates us about the impacts of cannabis on women and how to approach healthy cannabis use. After experiencing the benefits of cannabis with her endometriosis journey, she is eager to help as many women as possible through cannabis education. Ellen talks about how cannabis can help with sleep, sex, and stress and how to understand what consumers are getting when buying cannabis. Tune in to this informative episode about cannabis and its benefits.IN THIS EPISODE:●   [5:50] Ellen shares her story and what brought her to the cannabis world. ●   [9:50] What are some of the myths around cannabis?●   [13:32] What should people look for to understand what they’re getting? ●   [18:00] Hemp is a regenerative crop; Ellen explains how that works and what to understand. ●   [19:23] What is the difference between medical and recreational marijuana?●   [24:03] A lot of cannabis research is on men; how do women know the impacts and what to understand? ●   [27:20] How does cannabis help with sleep, sex, and stress?●   [35:10] Ellen highlights some of her favorite strains from her list of 12 Essential Strains. ●   [38:15] What’s the story about munchies? ●   [41:29] Is there a strain that acts as an appetite suppressant?KEY TAKEAWAYS:●   If you live in a state where cannabis is not legalized yet and a store sells cannabis, there is no way to know if it is safe or has been tested. CBD is legal in all 50 states.●   There are different types of cannabis, depending on why you seek cannabis use, whether it is health, well-being, or fun; get knowledgeable about the different types. Keep track of your reactions when you try it - what you like, what you don’t like, etc. so you know the next time you purchase. ●   Women’s cannabis tolerance changes around their cycle. This means that on the first day of your cycle, you may be able to take a much higher dose of cannabis (your tolerance is highest on the first day) vs. two weeks after your cycle.QUOTES: “It is important to keep notes of how you feel. If you try an edible, if you try a strain, if you try a cannabis beverage, and you either like or don't like how it feels, make sure you are paying attention to that because that’s really going to guide you towards your next experience.” - Ellen Scanlon“Women’s tolerance for cannabis changes by up to 30% depending on where you are in your cycle. So the exact same weed, edible, whatever it might be, will be 30% more potent as you're leading up to your period. Day 1 is actually when your tolerance is at its highest, which works for me with endometriosis because I need to take stronger cannabis on day 1 - 4 of my period, and that same cannabis 2 weeks earlier would make me feel more high than I want to. So there are really really important ways for women to dial in how they feel.” - Ellen Scanlon    “The first tip that I would give is one that I want to tell everyone, which is that if you get too high, if you feel more intoxicated, then you want to have a CBD oil tincture around and put the oil tincture under your tongue for 30 to 60 seconds. You will come down; it will have a balancing effect. You'll feel more like yourself in about 15 to 30 minutes.” - Ellen Scanlon   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: Ellen’s TwitterEllen’s LinkedInDo The Pot TwitterDo The Pot Instagram Do The Pot PinterestDo The Pot WebsiteHow To Do The Pot PodcastGUEST BIO:As the host of How to Do the Pot, you’ll find Ellen Scanlon behind the mic, sharing stories about diverse, modern women and their varied experiences with cannabis, recommending the essential strains for women, and sharing the latest research on the mental and physical benefits of the cannabis plant. But what makes this former investment professional and health advocate jump out of bed every morning is her overarching mission to empower women to make more informed choices about their health and well-being.Within Ellen’s vision of creating the best podcast for women, she offers a safe and welcoming space to learn more about cannabis.Having released over 100 episodes on everything from sleep to sex, as well as a popular newsletter that reaches tens of thousands of loyal readers, it’s clear that Ellen’s work is striking a chord with

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Tossing It Out. The days are over when you have to consume all the food on your plate. If the meal has served its purpose and is no longer needed, you have permission to toss it. That includes food that is gifted to you and even leftovers! Keeping food around does not turn it into nutritious fuel. If it creates stress or unnecessary temptation, just toss it! This goes along with anything in your house; if it doesn't serve you, get rid of it, and don’t beat yourself up! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday on Spotify. 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 and one of you, a listener, share their top 10 episodes of 2022. There have been so many great conversations this year so Jenn is highlighting some of the most popular episodes and important takeaways for you to take into the New Year. 2022 has been filled with discussions about listening to your body, managing your sleep, understanding the messages shared on social media regarding fad diets and exercises, and so much more. It was tough to choose only ten episodes from the year; tune in for a summary of favorites. We look forward to the conversations we will have in 2023! IN THIS EPISODE:●   [6:17] Episode 132: Matters of the Heart and Metabolism.  ●   [10:34] Episode 134: SexEd for 2022. ●   [15:04] Episode 172: Single Best Exercise You Can Do. ●   [18:40] Episode 163: Health and Nutrition for Kids and Teens. ●   [22:46] Episode 173: Wearable Health Tech. ●   [31:11] Episode 157: Circa Your Circadian Rhythm. ●   [34:26] Episode 169: How Your Immune System is Like Goldilocks. ●   [37:57] Episode 151: Breakfast - Is it Really the Most Important Meal of the Day?●   [40:12] Episode 156: Ingredients IQ. ●   [42:16] Episode 143: One Team: You and Your Body. ●   [45:35] Thank you, listeners! KEY TAKEAWAYS:●   Combining too many exercises can lead to fewer results because you aren't working either muscle to its max capacity. Step away from the message that you MUST do an intense workout to be in the best shape of your life. Focus on activity and movement - it’s been shown that the people who live the longest walk the most.●   Your gut health is vital for your immune system. Balance is what we’re after with our immune system. To accomplish optimal health, reviewing your lifestyle and food choices is essential. Understanding what to take when our immune system is down vs. on a daily basis. ●   Health is all about your lifestyle. Choosing the best foods for your body, getting enough sleep, drinking water, and moving your body are great places to start. Learning what works for you, getting curious about the messages your body is sending, and healing your gut are the best things you can do for yourself and your health.QUOTES: “There’s genetics and epigenetics, and epigenetics are all about lifestyle. You can't change your genes, but you absolutely can change how your genes manifest. That’s all our lifestyle choices.” - Jenn Trepeck “If once a week you are up between 10 pm-5 am for 2-3 hours, the body interprets that as a shift worker. It can take a couple of days for our internal clocks to recalibrate after we’ve had that experience of being awake in those hours. Even if we think of it just one day a week, if it happens once, it takes a few days to recalibrate; our biology living modern lives is that of a shift worker, which really messes with our circadian rhythms.” - Jenn Trepeck “With years of dieting or following this plan and that plan, there are rules with those plans. We follow the rules instead of following ourselves and following our bodies. We teach ourselves out of paying attention to our bodies. So stop the rules; the rules make us ignore our bodies. A shift from the judgment of what our body is doing to the observation of what we are experiencing and what our body is trying to tell us by what it's experiencing.” - 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 Cabbage. Although it’s not the sexiest vegetable around, Cabbage has some great benefits. It is a cruciferous vegetable with some fantastic healing properties. Loaded with anti-cancer activity and fiber, it can improve liver and gut health and regulate blood sugar. Cabbage contains choline, an essential nutrient our body cannot produce, which is also a huge benefit for vegetarians who may struggle to get choline otherwise. Add cabbage into your diet raw, lightly cooked, or fermented for the best benefits. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday on Spotify. 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. Jenn has noticed a big theme throughout 2022 around energy and burnout, so today’s episode is about recovery from burnout and maintaining stamina. Our guest today is Olly Wood, the owner of The Body Reset, who helps high performers with their health, lifestyle, and avoiding burnout. Olly walks us through why high-performers are likely to experience burnout and how they can set up their day to avoid it. He talks to us about how someone can formulate their nutrition in the morning to maintain physical and mental energy throughout the day. Olly discusses why a bad week is the best time to shift your lifestyle habits. Tune in today to learn how to set yourself up for success, avoid burnout, and time block your day!IN THIS EPISODE:●   [5:57] How did Olly get into the health space, and what led him to work with high-performance professionals and burnout? ●   [12:25] Why are high-performers so likely to experience burnout? ●   [15:50] How do we focus on our body’s energy vs. our mental energy? ●   [19:50] Is there a distinction between busyness and burnout?●   [23:42] What is the most significant shift we can make to avoid burnout?  ●   [26:50] How can someone formulate their nutrition for energy all day? ●   [28:02] How do we understand when we’re recovered and ready for the next thing? ●   [31:10] How to use time blocking for self-care. ●   [33:13] What does it mean that a bad week is the best time to start?KEY TAKEAWAYS:●   Active recovery vs. passive disengagement is the difference between busyness and burnout. Look at how you approach the end of your day - are you doing something to recover and set up your next day up for success, or are you disengaging from the world and zoning out? If you are disengaging, it's time to make some changes!●   Setting up your morning to win - eat by fueling your body, move your body in some way in the morning, and hydrate. Boost up your energy naturally, not with artificial energy (coffee). Be proactive with how you frontload your day. ●   Use your activity as part of the recovery that you need. Choose your exercise as what would best fill your cup after the day. If you are feeling burnt out, an extreme workout likely isn’t the correct answer. ●   Get honest about why you are delaying making the healthy changes you desire.QUOTES: “What are the things you're doing in order to be better tomorrow? You start to become very hyper-aware that it's not about being the hardest worker in the room today; it's about making sure you can still show up tomorrow and still put that extra step forward.” - Olly Wood“If we look at the gut and are in tune with what we're eating, it's going to have a significant impact on our mood, our focus, and our clarity throughout the day. But understand that it can go the other way too. Our brain is going to impact our gut. Take the time to look at how we think of certain foods.” - Olly Wood “Let's start with the structure of our day and actually setting up our morning in a way that's allowing us to win the day.” - Olly Wood“We aren’t willing to be bad before we can be good; we need to explore the things that we aren't doing in order to get better.” - Olly Wood“The bigger issue here is that we focus so much on what we have to do rather than what we want to do.” - Olly WoodRESOURCES: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: Body Reset WebsiteOlly Wood’s InstagramBody Reset - Olly Wood’s FacebookGUEST BIO:Olly Wood is the owner of the Body Reset. A premium health coaching service focused on helping career-driven professionals and business owners elevate their energy, body, and mind. We have coached thousands of clients with a world-class coaching & specialist team in a uniquely integrated and aligned way to fix your gut, rebuild your energy, and feel confident in your own skin over 40.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about AntiFragile, which is when something is improved from shock. Thinking of this from an individual standpoint shows that challenges allow us to learn and navigate situations, likely to create long-term payoffs. Learning from our mistakes allows us to experience a setback, learn from it, and come out on the other side feeling more empowered and stronger. It’s beyond resilience! Take note of how you are antifragile. You are stronger for every experience you’ve ever had! 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 PlanSalad With a Side of Fries WebsiteSalad 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. The New Year often leads to us setting resolutions, but how can we create a better relationship with our goals than trying to sprint to the finish line? Today we talk about how to tackle our best plan for managing our energy and health this time of year, setting ourselves up for the new year, and more! Jenn talks about slowing down and pacing ourselves to allow consistency in working towards our goals. Jenn also talks about how to measure progress and gives an excellent example of a daily check-in to help us live better through this hectic season and into the new year. Tune in today for amazing tips on navigating the holidays, setting yourself up for success in the New Year, and creating consistency in your life.IN THIS EPISODE:●   [5:30] What does it mean to pace ourselves during the holiday season? ●   [12:03] What is the three-bite rule? ●   [12:53] How to protect your mental and physical well-being.●   [15:58] How to look at consistency over intensity. ●   [16:55] What to use as a barometer for progress and a daily check-in?●   [21:42] How to make New Year’s Resolutions that you can stick to all year round.●   [27:22] What does January bring to the diet industry?  ●   [28:32] What are “red lines” that shut down our own mental conversations? ●   [32:53] What Jenn thinks about when she hears “lifestyle.”KEY TAKEAWAYS:●   Don’t go to the holiday parties starving; eat before you go to the event. This helps set you up for success, stay on track with your goals, and not go overboard on the chips, cookies, and other treats. ●   Get specific with your New Year's Resolutions. Make them less intense but more consistent. Like I am going to move, in some way, every day, I’m going to eat vegetables every day instead of losing X amount of pounds. ●   Starting your goals during the holidays can be a great time because, for most people, you have time off of work or school, so the downtime can be filled with creating new habits. ●   Don't go from one extreme to the other. You shouldn't punish yourself in the New Year for what you enjoyed during the holidays. Indulging in December and getting super strict with a resolution is not a healthy swing.QUOTES: “This time of year, frankly all the time, but this time of year especially, it's the epitome of living in the gray area between the black and white. That is the holiday dinners, the work holiday party, the friends holiday party, all of those things; it's about a little bit every day of the quality stuff and a little bit of the indulgence. At the same time, rather than swinging between the all and the nothing.” - Jenn Trepeck “In 2022, 5 out of 8 of the top resolutions were about health. It makes us realize that this is a priority for us. By calling it a resolution, we basically have a 90% chance of it not happening. So maybe that's not what we need it to be. Instead, we should aim to continue, rather than starting at the end of the year. Starting now what we think we want to do at the end of the year. So it's not a stop and a start; it's like we’re already doing it; it's just a continuation.” - Jenn Trepeck  “Recognizing that your consistency on the path that you are on is your answer, not, spoiler, the magic bullet that everyone's trying to sell you.” - 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 glutathione, the body’s master antioxidant. Glutathione is critical in gathering up the free radicals in the body, acting as a garbage man. Signs that someone is deficient in glutathione are anemia, build-up of acid, frequent infections, and higher body fat levels. Some things contributing to healthy levels of glutathione are getting the right amounts of sleep, exercising, and eating foods that naturally contain glutathione. Listen today to learn why glutathione is critically important for your overall health. 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 PlanSalad With a Side of Fries WebsiteSalad 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 we are joined by personal trainer and weight loss expert, Chad Tackett. Chad is an online personal trainer and weight loss coach, helping his clients condition their metabolism for ultimate weight loss. Chad walks us through how to find the right foods for you that can be paired with exercise to easily achieve weight loss goals. He shares some excellent tips on how to stay motivated too, especially this time of year when there are temptations everywhere. Tune in today to learn simple and convenient ways to set yourself up for successful weight loss and health.IN THIS EPISODE:●   [5:07] Chad tells us his story and how he got into online coaching.●   [7:15] Why don’t diets work? ●   [9:42] What does it mean to condition your metabolism? ●   [11:19] How does someone figure out the right foods at the right time? ●   [14:22] Is there a “right time of day” to eat carbs?●   [16:10] How do people figure out the right balance for themselves? ●   [19:50] How does fitness condition our metabolism? ●   [23:20] How do people stay motivated during this time of year?●   [26:08] How does Chad help people stay on track when temptations are around? ●   [30:05] What good “reward” ideas can people use when they hit a milestone?●   [31:00] What does Chad think about resolutions and handling the holiday season?  KEY TAKEAWAYS:●   Set yourself up for success; make it simple and convenient, and make it fit well with your lifestyle. ●   Carbs are essential for weight loss. If it comes from the Earth, those are good carbs and are natural; those are key to add to your diet. Pair a good carb with protein and healthy fat to set your body up for success in losing fat. ●   Each workout should be different day by day. Even if the movement is the same, use other equipment to help your muscles improve each time. This enables you to stay away from a plateau.QUOTES: “If it's not something you can do for the rest of your life, like, what’s the point of even starting because the weight’s just gonna come right back.” - Chad Tackett“The more muscle you have, the stronger your body is, the more calories you just naturally burn, even when you're just sleeping.” - Chad Tackett“Do cardiovascular exercises in between your sets. So if you're doing a set of bicep curls, for example, where you’re training your biceps, between your next set, just do something to keep your heart rate up because your heart rate is staying up from doing the bicep curl. Instead of letting it go back down and taking that minute or two of rest instead, just march in place, do jumping jacks or one of the other simple cardiovascular exercise movements that we’re doing, so that by the time you've done all your resistance training movements, you’ve gotten your resistance training done, but you’ve also got cardiovascular training done as well by keeping your heart rate up.” - Chad TackettRESOURCES: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:Committed 100 Facebook PageChad Tackett’s TikTokChad's FreebieGUEST BIO:Chad has a degree in Exercise Science, Health, & Nutrition from Oregon State University.He's been a certified personal trainer & weight loss expert for almost 30 years.Chad started the world’s very first online weight loss program in 1995.And he's been featured in more than 100 books, radio, and TV shows. Most recently he was featured on the Dr. Nandi show, which airs in 95 million homes in the US, and in 80 countries across the world.Chad has helped more than 10,000 people online, showing them exactly how to activate their body's natural ability to burn fat 24 hours a day.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about hemp. Hemp has incredible health benefits and is a great option for a superfood. With high protein and fiber content, hemp is an excellent way to incorporate these macronutrients into a plant-based diet. Studies have shown hemp seeds may benefit heart health, skincare, PMS, and even gut health. Add just three tablespoons to your smoothies, salads, or protein shakes as a quick, easy way to get these beneficial nutrients. Disclaimer: hemp is not the same thing as weed; check with a doctor before adding it to 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 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 we are joined by Ted Kritsonis, who studies a variety of tech products. Ted is talking to us today about wearable health tech. In this episode, we cover the best wearable tech Ted has seen and discuss the pros and cons of some of the most popular smartwatches on the market. He dives into the accuracy of wearables and the best way for consumers to use the products. Ted also gives some great tips on choosing the best device for the purpose consumers seek to understand. Tune in today to learn how to utilize wearable tech for your lifestyle.IN THIS EPISODE:●   [4:51] How did Ted get into the tech field from journalism? ●   [7:28] Ted’s favorite wearable tech products.  ●   [9:40] What's the best product for sleep tracking? ●   [12:10] Ted discusses the pros and cons of the major smartwatches on the market.  ●   [16:10] What to consider when buying a smartwatch for yourself or others. ●   [18:16] What should we know about WHOOP and Oura Smart Ring?●   [25:02] Ted discusses the accuracy of wearable devices. ●   [32:03] How does what you eat tie into wearables? ●   [34:10] How do the devices get our heart rate from the top of our wrists? ●   [36:52] How should we understand the context that devices share? ●   [40:50] Why should you take the data to the doctor to determine the next steps if something seems “wrong” on the wearable?●   [43:19] What does Ted think is next in this space?KEY TAKEAWAYS:●   Different watches have different benefits, so when shopping for a smartwatch, determine what you want it to do and then shop for the best watch with those capabilities. For example, for runners, Garmin is the best. ●   Accuracy is getting better, but the information isn’t 100%. Use the information as insight instead of final information. Use it to compare how you’ve done across a span of time vs. reading too much into the information. If something seems off, take the data to a doctor to help you understand.●   Your lifestyle habits, including sleep, nutrition, and physical activity, all tie into your health. The watch cannot give you all the answers, especially regarding the food you consume.   QUOTES: “I always advise people to skip a year and go two or three years before you upgrade because then it’ll feel like there's a bigger jump. There are times when a feature comes out that people can get excited about. Where I feel like there's confusion, is the expectation that one company, because it has a reputation for making good products, is really good at making this type of product, and I have to call out the apple watch for that. A lot of people look at the apple watch and think that's the best and end all of smartwatches when it is not. If you're a runner, I would recommend a Garmin over an apple watch any day.”  Ted Kritsonis“Treat the numbers that you see as an insightful perspective. Thank it from, like ok, maybe I'm in the ballpark, and if that ballpark is dangerous, that could be a cause for concern. There's ECGs now on certain smartwatches; if there's something that seems off about the way your heart is working, the watch isn't going to tell you why, but go to your doctor and say, hey doc, I'm seeing this number on my device pretty consistently, what do you make of it?.” Ted Kritsonis“I do suspect we will see more, especially on mental health. Mental health tracking, brain scanning, things on the cognitive side of health as opposed to just the physical activity.” Ted KritsonisRESOURCES: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:Ted Kritsonis TwitterTed Kritsonis InstagramTednologic Podcast TwitterTednologic Podcast InstagramGUEST BIO:Ted Kritsonis has been a freelance journalist and photographer for 20 years, covering the tech industry. Having seen and tested thousands of products in that time, he’s grown a specialty in assessing various tech devices and understanding how tech has evolved over time. Ted has contributed to dozens of publications in Canada and the United States, including Android Central, Digital Trends, PetaPixel, and Android Police, just to name a few. Ted is based in Toronto, and you can find him on his podcast, Tednologic.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. Jenn discusses chia seeds. Chia seeds pack a nutritional punch, which is why we think of them as a superfood! Through studies, it’s been shown that chia seeds can help to lower the risk of heart disease, triglycerides, inflammation, and blood pressure and may support weight loss. Add two tablespoons of chia seeds to smoothies, oatmeal, as a yogurt topping, or create chia pudding to get all the superfood benefits available to you! Like what you're hearing? Be sure to check out the full-length episodes, and 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 we are joined by fitness professional Jordan Syatt. Jordan has an online fitness coaching business and used to be Gary Vaynerchuk's personal trainer. During this episode, we talk about the value of walking and how it is the most underrated exercise people can do to improve their health. We discuss what is happening at a cellular level during walking and the intensities of other workouts. Jordan debunks some myths about various exercises and then gives some excellent tips for managing the holidays. Tune in today to learn the best way to take your health to a sustainable level.IN THIS EPISODE:●   [4:15] Jordan Syatt talks about how he got into fitness and what he’s up to now. ●   [6:57] What do celebrity trainers know that other trainers don’t?●   [7:55] Why is Jordan such a big fan of walking? ●   [12:55] What is happening at a cellular level during movement? ●   [14:30] What makes a workout “count”?●   [19:23] How do you get the most out of the walking movement? ●   [21:35] What are Jordan’s thoughts on step count? ●   [28:30] Jordan gives feedback on various exercise moves, such as mountain climbers, plank jacks, half-shoulder presses, and kettlebell swings. ●   [40:17] Jordan’s top tips for managing the holidays.KEY TAKEAWAYS:●   Walking is so incredible for your body, starting at the cellular level. The countries with the people who live the longest walk all the time! If you can’t walk, move in some way every day.●   Instead of losing weight as quickly as possible, find a program that you enjoy and will be sustainable, something that you can be consistent with for years, vs. burning out with a more intense program. QUOTES: “If you go with walking first, no one ever finishes a walk and says oh, I really regret that or says oh, I wish I didn't do that.  Immediately you feel better mentally, physically, emotionally, everything feels better, and often the choices you make as a result once that’s over will be more aligned with what you’ve just done. So I’ve started pushing people to first things first is to walk walk walk and then other nutrition habits will come into play.” Jordan Syatt“It's not about killing yourself; it's about getting enough of a stimulus to improve. It takes a relatively small amount in order to get that stimulus. It's really not that much that's required. Just a little bit, a little more, and we just want to get that stimulus over time.” Jordan Syatt“Health is not just exercise; health is not just physical. We’re learning and understanding that mental health is a huge aspect of health as well. I very much believe that if you are going to be anxious if you don't get 10,12, 15,000 steps a day, if that's causing anxiety, that's doing more harm than actually getting steps for good. Without question, chronic stress is killing people left and right.” Jordan Syatt“Inconsistent perfection is useless.” Jordan Syatt“The walking piece is the most human activity there is.” 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:Jordan Syatt Fitness IGJordan Syatt Fitness Tik TokJordan Syatt YouTubeGUEST BIO:Jordan Syatt is a short, bald, Harry Potter nerd with an affinity for Deadlifting and used to be Gary Vaynerchuk's personal trainer. Jordan began Syatt Fitness, his online fitness coaching business, from his dorm at the University of Delaware in 2011 and has become one of the industry’s leading experts in strength training, nutrition, and behavioral psychology. One of the only people in the world to deadlift 4x his own body weight, Jordan's work has been featured all over the world, including a variety of media publications such as CNN, The Huffington Post, Business Insider, Men's Health Magazine, Men’s Fitness Magazine, and Schwarzenegger.com

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn’s walking us through her paper plate exercise. It’s one of her clients’ favorite tools to be prepared for a gathering, such as Thanksgiving. Jenn suggests finding a paper plate or piece of paper. Write all the food options you know on the back, circle your must-haves, underline the things you enjoy/plan to eat, and then flip the plate over and draw where each item will go. This mental rehearsal will help you show up at your event prepared with how your plate will look, so you’re more likely to stick to your plan (whatever that looks like)! Like what you're hearing? Be sure to check out the full-length episodes and 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 we are discussing the best ways to prepare for Thanksgiving Dinner, or any gathering you may find yourself attending or hosting. During this episode, Jenn goes over some tips from the book The Art of Gathering, which talks about how to get the most out of events. She discusses how to honor other people’s time, some great things to implement as a host or as a guest, and even some great ideas to make your holiday gatherings unique. Tune in today to learn ways to shift your events to focus on connection and people, rather than food and logistics, creating a memorable occasion. IN THIS EPISODE:●   [7:25] How did COVID impact Jenn’s last few Thanksgivings?●   [11:13] A new way of looking at Gathering - based on the book The Art of Gathering by Priya Parker●   [16:01] How can we honor other people’s time? ●   [29:28] Creating an alternate universe experience at your event.●   [32:25] What would happen if you had a device-free meal?●   [35:47] How to create restrictions that don’t feel overwhelming. ●   [38:00] How can you create one conversation at the table? ●   [39:42] Creating a tone for the event upon welcoming people and how to end an event. ●   [45:29] How to decide what role you can play if you aren’t hosting the event.KEY TAKEAWAYS:●   When you get together for the holidays, everybody assumes people will have the same experience, but it can actually be quite different. Hosts will view it differently than guests. Guests without children will experience it differently than those who have children. ●   As a host, don’t be afraid to set boundaries or ground rules to protect your energy and the purpose of the gathering.●   What things can you do to create a memorable experience for yourself? What contribution can you make? Leave your phone off or put it away, get people beverages, start a toast, create meaningful conversations, etc. ●   The main thing is that connection and people are more than the food and logistics.QUOTES: “Who we say no to is just as important as who we say yes to.” - Jenn Trepeck“Part of why people congregate in the kitchen is because it's such a confined space that it creates energy, and you feel the density and connection.” - Jenn Trepeck"We've been misled. If you google how to be a host, it will talk about logistics and food instead of the people." - Jenn Trepeck"How can you create one conversation at the table?" -  Jenn Trepeck“I always say 'keep the main thing the main thing;' how can we make the main thing people and connection more than the food and the logistics?” - 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 InstagramThe Art of Gathering Book

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about Black Cohosh. This type of shrub found in nature has been turned into a supplement that women can use to support gynecological and mental health. It may have a similar effect to estrogen and can support hormonal balance. Studies show Black Cohosh may help with menopausal struggles, infertility, and PCOS. Talk to your doctor or pharmacist to see if this botanical could be helpful for you. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramJenn's Black Cohosh Product for US Listeners: https://bit.ly/jennblackcohoshUSJenn's Black Cohosh Product for Global Listeners: https://bit.ly/jennblackcohoshglobal

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 we are joined by Body-Peace® coach, Nina Manolson to discuss body peace. Nina talks about creating a relationship with our bodies and learning to be at peace with our current bodies. She discusses how we learn to tune in to our body’s language and how to create new neuropathways to have a more empowering relationship and dialogue with ourselves. Nina talks about the disconnect we experience when we beat ourselves up and how to rekindle that relationship. Join us today to learn more about creating body peace, approach ourselves with kindness, and appreciate our present place.IN THIS EPISODE: ●   [6:15] Nina discusses her past and what led her to this career.●   [11:34] What does body peace mean, and what does it look like? ●   [14:30] Nina shares her poem Am I bigger than her?●   [15:57] Why do we beat ourselves up, and how can we move on from that mindset? ●   [22:28] What is the first step to building a relationship with our body?●   [29:22] How do we learn our body's language? ●   [37:13] How do we go through the class of learning to dialogue with our body? ●   [39:28] What are neuropathways, and how do they work? ●   [41:36] Nina talks to us about finding a term of endearment to use in conversation with the body.●   [43:30] How can we think about body peace through aging?KEY TAKEAWAYS:●   Body peace is the relationship with our body. It means being happy in your current body, not wanting to change everything. How much of your life are you wasting your body when you could use that energy to do so many more amazing things?●   You can choose to be at war with your body or in a relationship with your body. You must become one with your body. This is the longest relationship in your life; if you are disconnected, your body shuts down. When we feel relaxed in our bodies, we feel good.●   Pause to actually listen to what your body is saying. You will get these answers by listening to your body’s sensations, such as aching knees, exhaustion, feeling vibrant, etc. Get curious about when and why those sensations appear in order to understand what your body is trying to tell you. ●   Our bodies will change throughout our lives. Learning to be body-current can help you through aging. Have the mindset that ‘this is my current body’, and ask how you can support, engage, and nurture your current body?QUOTES: “When we're always criticizing our bodies, always like, oh, we didn't do it right, that's a foundation of insecurity and instability.” - Nina Manolson“When we approach ourselves with kindness, with care, with this kind of slowed down style instead of this hustle hustle hustle, go go go style, then that door opens to what is the issue underneath that really needs to be addressed and healed? What's going on? Am I afraid that I won't be loved, am I afraid that I'm not acceptable, am I afraid that I don't have enough social currency as the woman in the size 00, right? So what's going on here? And so, self-compassion is way more powerful now; self-love, self-compassion, and kindness is not the same as giving up on ourselves. It's actually being deeply connected to ourselves, deeply respectful to ourselves, and deeply on our own side.” - Nina Manolson“When we’re more expressive, we are doing our actual work in the world. What we’re meant to do here. When we’re obsessed with our body, with our food, all of our energy is going to this tiny little loop of dieting, and we’re pulling away our energy from a world that desperately needs us, we’re leaking our power.” - Nina ManolsonRESOURCES: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 Black Cohosh Product for US Listeners: https://bit.ly/jennblackcohoshUSJenn's Black Cohosh Product for Global Listeners: https://bit.ly/jennblackcohoshglobalGUEST RESOURCES:Nina Manolson’s WebsiteFREE Practicing Body-Peace JournalNina Manolson’s FBNina Manolson’s IGNina Manolson’s YouTubeFree Nourished Woman Nation Facebook GroupBody-PoemsGUEST BIO:Nina Manolson is a Body-Peace® coach. She helps people end the war with food and body and finally feel truly at home in their body—as it is. She is known for her deeply feminist, anti-diet, body-peace approach. She brings her 30 years experience as a therapist, Nationally Board Certified Health & Wellness Coach, Body-Trust® Guide, and Psychology of Eating Teacher to helping women create a respectful and trusting r

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Ozempic. We see celebrities and other wealthy people get a prescription for Ozempic, a medication for type 2 diabetes, to use as a weight loss tool. Jenn talks about how it is risky to take a medication like this for its non-intended use. Instead, focus on fiber, quality fat, and protein in every meal. Optimal health and vitality require a bio, psycho, and social approach. Like what you're hearing? Be sure to check out the full-length episodes and 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, and 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 today’s episode, Jenn discusses everything related to our immune system. She breaks down each component of the immune system, how they work, and what can positively and negatively impact these areas. She talks about autoimmune diseases and how to manage them. Jenn also discusses food sensitivities and allergies and how to catch them before they become full-blown issues. Tune in to learn how to keep our bodies and immune systems happy and healthy.IN THIS EPISODE:●   [6:02] Understanding the immune system. ●   [8:41] Understanding white blood cells. ●   [10:50] What are antibodies? ●   [14:39] What is the complement system?  ●   [16:38] What is the purpose of the spleen? ●   [17:52] What is bone marrow? ●   [19:32] What is the thymus? ●   [21:24] What do we overlook as part of the immune system?●   [29:50] Lifestyle pieces that suppress our immune system.●   [34:13] Disorders of the immune system.●   [37:27] What is autoimmune? Overactive vs. underactive immune system.●   [40:36] What are food sensitivities, and how does our immune system impact them? ●   [43:40] What foods should we avoid to keep our immune systems functioning well? ●   [47:00] What nutrients are most beneficial for keeping the immune system in balance?●   [58:40] What does aloe help with?KEY TAKEAWAYS:●   Sometimes when you aren’t feeling well, detoxing is happening in your body. Leave it alone, drink tea, and go for a walk, but don’t try to suppress the process so the healing can complete. ●   Our skin makes sure that we aren't falling ill from everything we come in contact with. It is also an organ and can show many things occurring inside our bodies. Typically when they show up on the skin, we have another issue going on inside the body. ●   Your allergies can change. Every seven years, our bodies change which can change our allergies!QUOTES: “Our body, our immune system, remembers all of the things that it has fought, ever. And our blood cells are known as memory cells. That means that when something shows up again, it recognizes it, it can destroy it, and it doesn't make us feel sick in the same way. So there's massive support that we get for our overall health from the immune system, way beyond just thinking that it turns on when we need it. It's here all the time in so many different ways.” - Jenn Trepeck“The role of a fever is essentially the body raising its temperature to kill the pathogen. Sometimes a fever can be really helpful; certainly, it can be uncomfortable, and we may take some things to help with the fever because if the fever gets too high, there can be issues there, but a fever triggers the body to do other things too. To start to repair, it's a function of the immune system, so it's an indication that our immune system is turning on and working and fighting something.” - Jenn Trepeck“Just like Goldilocks, we’re looking for it (our immune system) to be just right.”  - 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 pumpkins. Not the kind you carve, but pie pumpkins or canned pumpkin. She discusses all the macro and micronutrients they are loaded with and the health benefits they offer. Listen to some great ways to add pumpkin to your everyday 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 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, and 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 today’s episode, Jenn is joined by Kathy Davis, plant-based lifestyle and mindset coach, the CEO of VegInspired, and the author of three cookbooks! Kathy walks us through the spectrum of a vegan diet. She gives some incredible tips about moving towards a vegan or wholefood plant-based way of eating. Kathy talks about creating an individualized vegan-based diet and how it is not a one size fits all way of eating. Jenn and Kathy talk about the holes in trendy documentaries and even do some myth busting! Tune in today to learn how to simply transition your diet with these tips and tricks.IN THIS EPISODE:●   [6:32] Kathy talks to us about how she shifted her life to a plant-based vegan lifestyle. ●   [10:05] What does Kathy want people to understand about the vegan spectrum? ●   [14:10] How can someone start moving towards more plants in a very healthful way?●   [16:45] Plant-based vegan snack ideas.●   [19:36] How to match the flavor and texture of your favorite foods when switching to plant-based eating?●   [23:35] Understand your WHY for switching your diet.●   [27:33] How do we think about lifestyle things when we think about going vegan? ●   [33:11] Kathy plugs the holes she’s found in the trendy documentaries that are popping up. ●   [38:48] Myth Buster #1: It takes too much time.●   [40:47] Myth Buster #2: It costs too much money.●   [43:12] Myth Buster #3: It’s too hard to meal plan.●   [45:56] Kathy’s last piece of advice: Eat more plants!KEY TAKEAWAYS:●   Start looking for how you can add more vegetables and fruits to your meal, such as a larger portion on your dinner plate or starting your meal with a salad. Look for low-hanging fruit to start taking baby steps and evaluate how you feel! Simply put: Eat more plants.●   Each person’s journey is different. You have to do what's best for you. It really is your journey; decide what is ok for you (honey, leather clothing, etc.), but the “vegan” or “plant-based” label doesn't have to be one size fits all. ●   Not all vegan food is healthy food. So many processed items in the market today are unhealthy - many of the “fake meats,” Oreos, etc. Just because it qualifies as vegan doesn’t mean it has health benefits.QUOTES: “If I hadn't increased the foods that were familiar to me, I probably wouldn't be able to make that transition that fast.” - Kathy Davis“We don't want perfection to be the enemy of progress.” - Jenn Trepeck“When you start to lead with intention toward your goals, you find that it's much easier to stick with them.” - Kathy Davis“Don't try to replace cheese; make a new recipe without cheese. So your tacos, you're not going to replace the cheese by using guacamole; you’re gonna make a taco with guacamole.  Just that simple mindset shift can be a game changer for people when making that transition.” - Kathy Davis“We are a society of overconsumption of all things. And in this way of eating, in changing a lifestyle, in deciding how you want to live your life, you have to decide who to listen to. My advice is always to listen to someone who has what you want and who's been where you are. They know what you're gonna go through, and they have the result that you’re looking for.” - Kathy DavisRESOURCES:FREEBIE for the audience - Meal Plan with Recipes and Grocery ListVegInspired Community Facebook GroupVegInspired Facebook PageVegInspired InstagramVeg Inspired WebsiteKathy Davis LinkedInBecome 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 BIO:Kathy Davis is a plant-based lifestyle and mindset coach, the CEO of VegInspired, and the author of three cookbooks: The 30-Minute Whole-Food Plant-Based Cookbook, The Super Easy Plant-Based Cookbook, and The Budget-Friendly Plant-Based Diet Cookbook. Kathy empowers high-achieving professionals to eat more plants and leverage the power of food to meet their personal and professional goals.Kathy has been eating and creating vegan meals for more than eight years. Over the past two and half years, she shifted her daily habits to follow a whole-food, plant-based lifestyle. She experienced amazing results: 40-pound weight loss, renewed energy, a newfound sense of joy, and a healthier mind and body! Kathy’s brand, Veginspired, is dedicated to providing high-achieving professionals and entrepreneurs with the resources to make a similar transformation. She is eager to guide others on their

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about how to stop starting over. Think of everything as just continuing. When we think of it as starting over, it implies that we failed. We are living a life that includes variation! Just keep going, allow for the holidays and vacations, and then keep moving forward with your lifestyle. 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, and 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 today’s episode, Jenn discusses the down and dirty of what our poop tells us about our health. She shares what frequency, consistency, size and shape, and color all tell us about how our intestines work and what the food quality is doing for our bodies. Changes in your bowel movements can be a sign of something going wrong in your body, so tracking what your stool looks like over time and the food you are eating is a great way to keep tabs on general health. Tune in today to learn how much elimination is in our control.IN THIS EPISODE:●   [04:53] What can our poop tell us about our health? ●   [07:59] What is our poop made of?●   [09:30] What does frequency tell us? How to find each person's “normal”.●   [17:25] What does consistency tell us?●   [24:55] The Bristol Stool Scale - What size and shape tell us?●   [32:24] What does the size tell us? ●   [36:18] What do different colors tell us about our poop?●   [46:25] How do we put all of this together? ●   [52:09] What about probiotics and prebiotics?●   [53:55] How does this come together with our lifestyle choices?●   [54:17] You can train yourself for elimination. KEY TAKEAWAYS:●   A person poops 5 tons in a lifetime!●   It's about knowing what your typical bowel movements are and looking for changes. Areas on each end of the spectrum (hard small poop, or diarrhea) could be causes for concern and something to look at with your doctor.●   You can have more than one type of poop in a day. It all depends on what was consumed. If issues are going on for a week or two, it’s time to seek help.●   Fiber is vital to our stool. We want our fiber to come from our vegetables and fruit. Fiber needs water to do what it needs to do; our stool is 75% water. ●   Exercise is a big part of elimination. Quality fat helps move things through your body. The fiber guideline is a minimum of 25g per day. The water guideline is eight glasses of water.QUOTES: “Female colons are longer than men's colons because they have to navigate more around organs.” Jenn Trepeck“Transit time is 18-72 hours. That's why keeping track of our food and activity and all these things is so important because mentally, we go to the most recent thing; that's not really how the body works. So it makes the argument for keeping track of all these things on paper instead of in your head, we certainly have the recency bias, and it requires tracking over a longer period of time so that we can say every time that happened, what happened three days before?” Jenn Trepeck“What could cause us to have signs of constipation? Is it water? Is it fiber? Is it mainly that we need some better fat? The other piece is to think about some medical conditions or if you are taking medications. These could impact it; it might have nothing to do with your nutrition choices.” Jenn Trepeck“If we don't get enough fiber, if we don't eliminate enough, we see higher rates of disease.” Jenn TrepeckRESOURCES:Down and Dirty Part 1 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Chromium, an essential trace mineral that helps regulate insulin and blood sugar in our bodies. Although chromium is naturally found in most foods, it is a small amount. If we do not consume enough whole foods such as fruit, vegetables, and minimally processed foods, then a chromium supplement might be necessary. 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 Favorite Products with ChromiumSelf-Made U WebsiteSelf-Made U FacebookSelf-Made U Private Facebook Group - The Student UnionTracy Pleschourt 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. In today’s episode, we are joined by life coach and Founder of Self-Made U, Tracy Pleschourt. Tracy tells us about Mind Math. As a key piece of her program, the mind math helps her clients connect their thoughts and feelings to their results in all areas of their lives. She talks to us about where our thoughts come from and how we can work on them to improve our day-to-day lives. Tracy also talks about how the primitive part of our brain works and why we can feel stuck and like there are no options other than staying where we currently are. Tracy gives helpful advice about shifting our mindset to an “it’s possible” state of mind and moving forward towards our goals. Tune in today to learn how to get conscious about your thoughts and reframe them to live your best life. IN THIS EPISODE:●   [2:40] Tracy introduces her work and what’s new in her business.●   [8:02] How did Tracy get into her industry, and what struggles made her pivot? ●   [12:32] What does Mind Math mean?●   [17:38] How can we start to recognize the thoughts that are the precursor to a feeling?  ●   [23:54] Where do our thoughts come from, and how can we work with them?●   [29:30] Making decisions from data and not from drama.●   [33:25] How do we help new thoughts and feelings guide our actions? ●   [37:13] What does Mind Math look like on the professional side of life or in other areas of our lives?KEY TAKEAWAYS:●   If you try on a thought, “it’s possible that I haven't yet learned…” you start to feel something different: curiosity or the possibility of moving into a new space. If you are curious, you’ll look for new resources and data to show a new possibility is available. ●   When you are feeling uncomfortable or stuck, check in with yourself on how you are feeling. Ask the question of WHY you are feeling that way, and you’ll learn what your thought is. ●   Your primitive brain is there to keep you safe. You have to see the thoughts as they are and interrupt them as they come along. If you can accept that this is a primitive part of your brain and there is nothing wrong with you, you can start releasing the condemning narrative. Look at the thoughts without shame or judgment. You can train your brain to respond vs. react. QUOTES: “Nobody teaches why you're actually overweight in the first place. They just hand you this checklist and say, Okay, go on your way and just check all those boxes. The act of doing can absolutely create change. But if you're going for sustainable change, you have to understand how you got there in the first place.” - Tracy Pleschourt“I tell people just sit down every morning, take five minutes, do a brain dump, start off with how am I feeling and why? The answer is the way to the thought you're thinking.” - Tracy Pleschourt“Sometimes what we need is to understand that the survival part of the brain is just trying to do its job. Thank it for doing its job, remind it that we are actually safe, that our life isn't in danger, and then go into that next piece, get a little distance, so we aren't judging 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: Self-Made U WebsiteSelf-Made U FacebookSelf-Made U Private Facebook Group - The Student UnionTracy Pleschourt InstagramGUEST BIO:Tracy Pleschourt, the Founder of Self-Made U and the Host of Secrets of the Self-Made Podcast, helps men and women create Self-Made wealth and wellness through life coaching. Tracy has mastered and now teaches the critical skills necessary to manage your mind and overcome any obstacle, including overeating, overdrinking, time management, and career & relationship changes.Just a few years ago, Tracy was a successful advertising executive. Stifled by the rigorous, time-consuming demands of the corporate world, she traded in her 20 years of advertising to pursue her real passion: life & weight loss coaching.Tracy is a student of her own work and has stopped overeating and overdrinking, and created a multi-six-figure business while mastering metabolic health. Today, Tracy coaches people all across the country who want to become a student of themselves and do the same transformational work.Tracy dedicates her work to ambitious, life-long learners yearning for answers and seeking a better way to create the results they desire and deserve. She instills confidence and a call to action that leads to u

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking 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. In today’s 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 TrepeckWe 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 InstagramJenn's Capsaicin Supplement for US ListenersJenn's Capsaicin Supplement for Global Listeners

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Failing Forward Fast. We learn more from what doesn’t go as planned than from the perfect day; our failures hold the actual lessons. Failures allow us to reevaluate every situation and experiment with what works for each of us individually. So let those mistakes happen! They will help you learn to navigate any situation. Keep learning and growing so we can live our happiest and healthiest lives. 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 InstagramOptimize Your Fertility InstagramOptimize Your Fertility FacebookAmi Chokshi Fertility WebsiteFreebie from Ami

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 today’s episode, we are joined by Integrative Fertility Coach, Ami Chokshi. Ami talks to us about the role that our health and lifestyle choices play in egg and sperm quality. She gives great tips about what to look for in our health and how to create optimal reproductive health. Ami breaks down what we can do in our daily lives with nutrition and sleep habits, as well as reducing stress, inflammation and more to increase our chances of successful implantation. Tune in today to learn more about changing your lifestyle to improve reproductive health.IN THIS EPISODE:●   [5:50] Ami takes us through her history of wanting children and learning about health.●   [10:41] Ami explains egg quantity and egg quality. ●   [11:48] What can women do to improve their egg quality?●   [13:17] Are there specific foods to improve egg quality?●   [14:39] What are some hormones we should pay attention to, and what things can women do to help balance those hormones?●   [17:00] What role do environmental toxins and exogenous estrogen play in hormone balance? ●   [18:35] Where can we start to clean up the toxins in our environment? ●   [22:09] What goes into the sperm side of the equation? ●   [25:47] What can we do to improve the chances of successful implantation?  ●   [27:17] What markers of inflammation should someone look for, and what can they do to fix it? ●   [29:31] How do we know what resources to trust regarding infertility (especially on Dr. Google)?●   [30:31] What are the best things we can do for our reproductive health? ●   [33:22] How do you build a web of support during this challenging time?KEY TAKEAWAYS:●   Managing stress impacts your sleep, digestion, and overall health, which affects your sex hormones. Insulin and cortisol have a significant impact on our sex hormones. Incorporate fiber, protein, and fat in every meal. ●   Anywhere you are feeling pain, it is likely inflammation. Focus on blood sugar balance, nutrient density, quality sleep, and stress management to reduce inflammation in the body. ●   It is not a moral or human failing to have challenges around fertility. You are not alone in this, and it's not your fault.QUOTES: “I believe fertility is a function of your overall health and when you get your overall health in order, your fertility follows.” - Ami Chokshi“Essentially it's not one meal for me, and another meal for him. It’s everybody choosing the same things, everybody working on eliminating those toxins, everybody managing stress, you know, doing all of those pieces.” - Jenn Trepeck“So that you have better chances of successful implantation, managing your stress is a big one, and this time a lot of women are dealing with a lot of stress, fear, uncertainty, and it's hard to not spiral into the what-ifs. So during this time, what I really recommend is, of course, all of the food-related things, but doing one thing a day that brings you joy so that you're putting some time and effort into yourself.” - Ami ChokshiRESOURCES: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:Optimize Your Fertility InstagramOptimize Your Fertility FacebookAmi Chokshi Fertility WebsiteFreebie from AmiGUEST BIO:Ami Chokshi is an Integrative Fertility Coach. She specializes in helping her clients create a lifestyle that optimizes their health and fertility as well as guide them through the IVF process. She supports her clients to improve egg and sperm health, balance key hormones, lower inflammatory markers, build resilience and a productive mindset, and reduce the anxiety and stress around infertility and fertility treatments. Ami’s work stems from her 3-year personal experience with infertility at the same clinic where she currently works. She is a Board Certified Health & Wellness Coach and a Functional Nutrition Coach. She lives in CT with her husband, son, and two dogs.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Saffron Extract. Studies show that Saffron has incredible effectiveness against various health issues. These include depression, PMS, cancer, macular degeneration, blood sugar, insulin sensitivity, and more. There have been studies on children and young adults, and those who took Saffron Extract experienced better mood and focus. Saffron is expensive, but there are pill forms that are much more affordable. With all these health benefits, it could be a great natural supplement to try! 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 Saffron Extract Supplement, US/Canadian ListenersJenn's Saffron Extract Supplement, 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. On today’s episode, Jenn dives into one of the most requested topics - health and nutrition for kids and teens. This episode is pointed toward families with kids ten to seventeen who are either starting to feel uncomfortable with their body, curious about health and nutrition, or told by a doctor they need to do something to improve their health. Jenn discusses how to give kids confidence, teach them appropriate portion sizes, create positive habits, and empower them to make good choices most of the time.IN THIS EPISODE:●   [3:07] Jenn discusses the kids and family program that she offers.●   [7:20] What can be the challenges in getting kids to eat healthily? ●   [9:49] How do we start empowering children and teach them that new ways of eating are a process?●   [10:24] Helping kids and teens understand what the goal is. Why is their health important to them? ●   [14:28] Helping kids understand food groups and teaching them how and why to eat healthy.●   [18:28] Jenn talks about portion sizes in ways appropriate for the age of the child.●   [21:30] The use of the phrases “more or less (fewer).”●   [25:00] Understanding what hunger and fullness feel like. ●   [26:30] What does it look like when kids aren’t in control of their food choices?●   [30:30] Jenn dives into what movement/activity could look like for kids.●   [34:01] Creating habits around what we do most of the time.●   [38:22] What does peer pressure look like around building your wellness community? What are internal pressure and external pressure?●   [41:04] What are the signs and symptoms of stress?KEY TAKEAWAYS●   It's about empowering children to understand their food choices. Ask them what they are willing to do and what they aren’t willing to do. The goal is to cultivate confidence. ●   Energizers vs. energy zappers - having kids understand food groups - what is protein, fiber, and fat? What are quality carbohydrates? ●   “Fridge First” helps us increase the quality of food we get each day. Food can be cooked in various ways and taste differently in each way. Encourage trying foods prepared in different ways. ●   “Most of the time” - Eating a certain way, getting protein, fat, and carbs in, and having the family eat a certain way - most of the time. There will be exceptions to the rules, which results in a healthy relationship with food. ●   All you can do is all you can do. And all you can do is enough. Don’t add to the challenges; just focus on how you can make it happen. ●   We often don't have to focus on the food; we need to focus on all these other things - exercise, fresh air, stress, homework etc. ●   Keep moving forward and keep getting better. We learn and we grow as we go!QUOTES: ●   “It doesn't matter to my client who is 11 years old and who isn't necessarily doing the grocery shopping. It's about empowering her to understand the food choices and understand the impact of the food choices so she can make the choice for herself vs. everybody else trying to control it all and her choosing something, and everybody saying, “are you sure” that’s not helpful.” - Jenn Trepeck●   “Especially for kids and teens, it’s about teaching them the tools that will last forever, that they can do forever.” - Jenn Trepeck●   “Part of this whole process is increased awareness. When we go back to energy, when we go back to the checklist of the things we want to tackle in a day, we can see where things are happening or where things aren't happening and why that’s the case, and we can start to draw the connections.” - 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 InstagramJenn's Saffron Extract Supplement, US/Canadian ListenersJenn's Saffron Extract Supplement, Global Listeners

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Overnight Oats. Overnight Oats are all the hype lately, which means companies are jumping on board to make options you can buy in the store. But are store-bought overnight oats just as healthy as homemade overnight oats? And are overnight oats really healthier than regular oatmeal? After researching the ingredients and macros in the store-bought options, Jenn has come to the conclusion that it is better to make them yourself, of course with some adjustments to balance the protein, fiber and quality fats to keep even energy and even blood sugar. 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. In today’s episode, we are joined by Life and Executive Coach, Corey Anker. Corey joins us to discuss the best ways to manage our energy, our expectations, and ourselves when it comes to our goals. We dive in to talk about goal setting, the obstacles we may encounter, and how to really anchor into our goals so we can continue forward even when times get tough. Lastly, we cover how to create trust between ourselves and the process, even when it’s taking longer than anticipated. Tune in to listen to this episode packed with powerful nuggets to propel you forward in your life.IN THIS EPISODE:●   [1:27] Introduction to Corey Anker.●   [5:57] Corey tells us his story from a child to now. ●   [10:20] What’s behind our tendency/desire to want to wait for a milestone to start?●   [13:42] How do we find the significant thing that we are yearning for?●   [15:46] How do we stick with our goals?  ●   [18:37] How can we manage ourselves and our energy to keep moving towards our goals? ●   [21:30] How do you prevent overwhelm, when everything feels urgent and important?●   [26:45] How do we manage expectations throughout our journey?●   [33:28] What do people misunderstand about managing themselves and their energy? ●   [37:40] How do we create trust with ourselves and the process in a place of doubt?KEY TAKEAWAYS:●   There is a cost and benefit to every change we make. To stay motivated, get connected to the value the change will give you. Why do you want the change? Become aware of the obstacles you will encounter, so you aren’t surprised when they pop up. Understand what will challenge you so you can plan and be prepared. ●   Patience is critical when you are changing your habits. When you say yes to making a change, you are committing to something, and in turn, you will have to let go of something else. What are you willing to let go of, and what will you continue to push towards to allow the roots of your habits to grow? It's a slow process but a worthwhile process. ●   Trust yourself; when something isn't working, stop and look at what’s happening. Stop trying to push even harder. Look for other sources of fuel and motivation. Let go and re-set. Are you on a path that connects you from where you are to where you want to be? ●   Get honest with yourself. How do you behave when no one else is looking? How do you feel when you look yourself in the eyes? How do you relate to yourself? That’s the most important thing. Your small choices will eventually lead to results showing up and making a difference.QUOTES: “The right motivation is the one that lasts.” - Corey Anker’“I think it's important to understand where our expectations are coming from. Are they a mechanism to help us climb forward and intentionally grow and develop and go after something we genuinely want, or do we use them to create a new surrounding? Because sometimes we can really harm ourselves with pressure and comparison.” - Corey Anker“Energy management really comes down to knowing thyself.” - Corey Anker“When things get overwhelming, go back to fundamentals. Slow Down. Make sure there's space for your needs. Write a list; if you have one big list and you're really stressing out today over a number of things, make a micro list.” - Corey Anker“Am I on a path that connects me from where I am to where I want to be?.” - Corey Anker“All these other things and these expectations and all this stuff that’s outside, I think tends to eat away at our energy. And if we come back to cultivating what is for ourselves, we need to look in the mirror and add those grains of sand to the vase so we aren’t depleted in the same way. You know, burnout isn’t a thing when we know that's what our focus is.” - Jenn Trepeck“The moment you start is the win.” - 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:Corey Anker’s FacebookCorey Anker’s LinkedInAnkerline WebsiteCorey’s Email: [email protected]:Corey Anker is a Life & Executive Coach — specializing in Performance, Transition, and Leadership Development — and he’s been running a successful private practice for the past twelve years. He’s coached numerous leaders across multiple sectors, including top professionals at companies like Wayfair, Industrious, and the Today Show.Corey understands how to approach any dynamic, goal, or relationship a

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Brazil Nuts. Brazil Nuts are packed with micronutrients that support metabolic health. Their highest micronutrient is selenium. Selenium is great for the thyroid and influences the immune system and cell growth. Brazil nuts also offer cardiovascular health benefits and more! The recommended serving size is only 1 to 2 brazil nuts per day! Add them into your routine and see what benefits you notice! 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, and discusses 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.On today's episode of Salad With A Side Of Fries, we are answering listener questions about fitness. We dive into questions about the best types of exercise, when to exercise, how exercise should change as we age, and then a few questions about the best nutrition to fuel activity. Tune in today to hear this episode packed with great information, regardless of whether you are just starting out or have been moving your body for years!IN THIS EPISODE:●   [3:55] Do you need to work out every day?●   [5:19] How long should you work out?●   [6:29] How do you know where you start, and how do you stay motivated?●   [9:15] When is the best time of the day to exercise?●   [11:53] How often should you rest (recovery)?●   [13:54] Do weights or cardio matter more for weight loss?●   [18:38] Does the order of cardio and weights matter? Which to do first? ●   [20:30] How effective are bodyweight workouts? ●   [23:05] Understanding muscle soreness. ●   [27:02] Understanding flexibility. ●   [33:09] We discuss the truths around gimmicks and hypes.●   [37:35] What do we think about Emsculpt?●   [38:22] Can you spot train?●   [40:42] What do celebrity trainers do that typical trainers don’t do?●   [42:26] Personal trainer vs. group training vs. training on your own.●   [44:42] How do you know when to level up your weights?●   [46:30] How should workouts change as we age?●   [48:26] Is it better to work out before eating?●   [50:36] Are Pre-workout drinks good or bad?●   [52:38] If I work out enough, can I eat whatever I want?●   [54:01] If exercise makes me hungry, how is it not counterintuitive?●   [55:06] When should you push through and exercise vs. rest?KEY TAKEAWAYS:●   Shifting your mindset to know what your motivation should be and living life to the fullest can help push you forward. Look at what can allow you to have more for yourself and do more in this life. Think about it with a focus on  longevity instead of just how you look. Become your version of your invincible self. ●   Exercise whenever you can schedule it. Work out at a time that works for you, and do an activity you enjoy. Find something fun and sustainable. Enjoy the feeling you get from moving, strengthening your body, and providing more power. The bottom line is just move. ●   Interval training is a great well-rounded way to exercise. It provides lean muscle mass, cardiovascular health, and respiratory health, and when you pair it with good nutrition, you’ll be able to get in the weight zone you want. ●   Stop focusing so much on how you look, but focus on the inside; look at the big picture from the inside out. Look at the total body and healthy living. Nutrition, fitness, stress, sleeping, and so much go into total health.QUOTES:“If you are sitting around waiting for lightning to strike to feel the urge to do the activity, I think that comes after starting the activity. Sometimes, in the beginning, we do it because it's in our schedule, and you just plan for it and just do it. And then, in time, we get to the point where we are motivated to do the thing even if it's not planned, or we make it a priority to plan it because we’re motivated to do it. - Jenn Trepeck“If you are one of those people who has infinite time, there is some research to say cardio earlier, strength training later. When we did our episode on circadian rhythm, there is some evidence there that later in the day might be beneficial. But if later in the day means it's less likely to happen, then just do it earlier.” Jenn Trepeck“Don’t  take more than two days off.” Amy Marshall“Muscle soreness can be listed as a Type 1 muscle injury.” Amy Marshall“A functional muscle is a flexible muscle and a strong muscle.” Chad LevyRESOURCES: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 “Healthcare 3.0”. Healthcare is hopefully changing and becoming more of a partnership and relationship between a practitioner and a patient. Finding a practitioner who is willing to listen to the patient, allow them to give feedback on a treatment plan, and even partner with other healthcare professionals in the patient's life is key. Pay attention to what your appointments are like, and if you are not feeling heard or partnered with, find a new practitioner. 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. On today’s episode, we are joined by Stephanie Center, licensed clinician and founder of The Holistic House. Stephanie discusses taking a root-cause approach to healing and how she helps her patients listen to their bodies and the way bodies communicate. Jenn and Stephanie discuss the difference between traditional medicine and functional medicine. Stephanie also talks about how people no longer know what it feels like to feel good and how we as a society have started accepting pain and ailments because that’s what is normal. Tune in today to learn more about the whispers our body is telling us and how to move towards a mental, emotional, and spiritual way of healing.IN THIS EPISODE:●   [1:33] Introduction to Stephanie Center and her bio.●   [7:27] What made Stephanie shift into the functional health field?●   [9:30] Who sets the standards and decides the standards for health? ●   [13:50] How does Stephanie help someone understand what feeling good feels like?●   [18:28] Stephanie talks about what body whispers are with acne, Hashimoto's, and non-alcoholic fatty liver disease. ●   [27:30] How do we reclaim the whispers? How do we advocate for ourselves? ●   [31:30] A new definition for health.KEY TAKEAWAYS:●   A lot of women just don't feel worthy of healing. Many women, especially moms, are guilty of putting other people first every day. It's okay to take care of yourself. You can be a better spouse, parent, and friend by putting yourself first. You are worthy of feeling good! ●   Some people don't know what feeling good feels like. We adapt and deal with whatever pain we are feeling or lack of energy. Common is not normal. It's common to have a 3 pm crash; that's not how it's supposed to be. ●   We have more control over our health than we realize. Take the baby steps to change your life for the better. We get toxins through food and items we put on our skin. Don’t feel like you have to change everything at once; when you run out of something, replace it with something healthier. Continue making those changes and see a payoff.QUOTES: “The medical model would define health as an absence of symptoms. And I say this all the time to the people I work with: I believe that a symptom is the last thing to occur in a disease process.” - Stephanie Center“How can you support your body? There are lots of things that you can do. I would look at your lifestyle because that's the easiest thing to change. You have control over your lifestyle, so look at the types of food you are eating. Are you eating fast food? I'm a big fan of organic food,...are you prioritizing organic food, can you get local food, what is your stress level like? Just looking for those areas of your life that you could be just a little bit better at.” - Stephanie Center“We’re taught to accept all these things. I always think and talk to people about ‘do you have energy all day long, are you tired at an appropriate time in the evening, do you need coffee to function in the morning or at 3 pm pick me up to get through the day?’” - 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:Free Detox GuideHolistic House WebsiteRevolutionary Health Podcast Stephanie’s InstagramBIO:Stephanie Center is a licensed clinician and founder of The Holistic House, a clinic that offers functional ab testing and a root-cause approach to healing.  She hosts a podcast called Revolutionary Health, where she challenges both traditional and functional medicine ideologies in search of truth and wisdom on how to live a long, healthy life. JgOFfol542xHgJcZBiGT 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about being like bamboo. There is an excellent story about a man who feels defeated with life and exiles himself to the woods. While there, he meets a hermit who gives him a valuable life lesson about bamboo and the time it takes to grow. If you feel like you’re doing all the things, but not seeing much progress, listen in! Keep going; keep nurturing yourself! You just might be growing inward. 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 InstagramBe Like Bamboo Story

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. On today’s episode of Salad With A Side Of Fries, Jenn celebrates and reflects on the last three years of the podcast! Jenn talks through highlights during the previous three years, the podcast's success, and the overall education and enjoyment the podcast has brought to Jenn and her listeners. During this episode, she also discusses the 5 Fat Factors, diving into each one to discuss how lifestyle and habits can make a big difference in our overall health. Tune in today to celebrate with us and learn the backbone factors of living a healthy life.IN THIS EPISODE:●   [4:44] Reflection of the three years of Salad With A Side Of Fries and milestones it has hit along the way. ●   [13:15] Takeaways that Jenn hopes listeners have gained over the last three years. ●   [16:40] Fat Factor Number 1: Garbage In, Garbage Out. ●   [19:18] Fat Factor Number 2: Sedentary Lifestyle. ●   [23:20] Fat Factor Number 3: Yo-Yo Dieting and Crash Dieting. ●   [29:07] Fat Factor Number 4: Chronic Stress. ●   [35:37] Fat Factor Number 5: Sleep.KEY TAKEAWAYS:●   All the aspects of the 5 Fat Factors go in line with one another. Implementing and working on all five areas will bring you to the best health of your life. ●   Sleep is hugely underrated and so important in how we function. We may not think we need much sleep; that’s normally because we’ve trained ourselves to operate with less sleep, but the reality is that our bodies need 7-8 hours a night. ●   Sitting is the new smoking. We sit more than humans have ever been designed to. This doesn’t mean you need rigorous exercise, just moving through the day. Park further away, walk to your destination, and find ways to keep you moving!QUOTES: “I hope that everybody's walking away from all these episodes with understanding what’s hype, what’s a fad, and what’s real, and what we know works for ourselves.” - Jenn Trepeck“When the number is going down, when we look at body composition, what we are actually losing is water, muscle, and sometimes bone, i.e. The opposite of health. Then what happens is we go back to these old eating habits, but now we have less muscle on our body to be burning all that fuel, so we gain all the weight back, but we gain it back as fat. So with each yo-yo, we are actually putting ourselves into what is now known as metabolic syndrome.” - 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, talking about healthier soda alternatives. What are the negative impacts of soda’s ingredients on the body? Are there metabolic health consequences that people may experience when consuming soda? Is diet soda actually healthier than regular soda? Jenn also dives into some great alternatives such as La Croix, Spindrift, Bubly, and Olly Pop. Tune in today to understand more of the impacts of drinking soda. 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, and discusses 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.On Today's episode of Salad With A Side Of Fries, Jenn is joined by Peter Reitano & Daniel Sanders, creators of MOJO and founders of Gwella. MOJO is a microdose mushroom soft chew that helps with day-to-day health and focus. During this episode, we discuss what microdosing is, how it works in the body, the benefits of microdosing, and how to get started. We dive deeper into psychedelics and how the different amounts affect our bodies differently. Tune in to learn some valuable and interesting information about microdosing and a bit about macrodosing.IN THIS EPISODE:●   [6:35] How did Peter and Daniel get started in the microdosing area?●   [12:00] How Peter and Daniel define psychedelics and microdosing. ●   [15:09] What is legal and what’s not legal?●   [20:05] What would make someone want to try microdosing?●   [23:10] What dosage qualifies as microdosing? ●   [32:30] How microdosing affects the body. ●   [40:01] Ketamine and Mescaline - What should we know?●   [41:30] What does everyone need to know to experiment for themselves?KEY TAKEAWAYS:●   Psychedelics allow you to build new tracks in your brain and, through the process, a way to think differently. Microdosing is more of a therapeutic dose allowing one to defrag their mind, a reset. Psychedelic support allows you to feel the issue but not re-experience it as you do through typical therapy. ●   There are many regulated drugs that we don’t understand how they affect our brains or how they work, but we know they do work. There is still a lot to be learned in the psychedelic space, but it’s been shown time and time again to be valuable. ●   Start low and slow with microdosing to find your best dose. And determine your best frequency, typically it’s a cycle of days on and off. ●   If experimenting with macrodosing/psychedelics, do it with safe people, who have experienced it before, and that you genuinely like. Ensure that you are controlling the environment. Before using psychedelics: think about what's going on in your life, journal, receive advice from others, clean up your diet, and do a digital detox. Clear yourself of the garbage beforehand. After,  process what you learned and how you will apply it to your life.QUOTES:“We wanted to create a company that instead of focusing on a minus six to zero bringing people up to baseline, we wanted to create a company that focused on the zero to six. How do we elevate, how do we improve, and how do we give people the tools to optimize their day-to-day health and wellness? We call it the betterment of the well.”  - Peter Reitano “We looked at why people are microdosing which I talked about starting with mood, energy, focus, clarity, creativity, cognitive enhancements and we wanted to replicate that in a form that was legal.” - Daniel Sanders “If purity wasn’t an issue, to be honest, I think that MDMA is the easiest first step into “psychedelics” it’s an entactogen that generates this incredible feeling of oneness and communion and empathy with others, but it doesn't have heavy hallucinations, it's quite tough to have negative thoughts” - Peter ReitanoRESOURCES: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: MOJO Website COUPON CODE: WFRIES20 for 20% offGwella Mushrooms WebsitePeter Reitano’s TwitterDaniel Sanders’ LinkedInBIO:Peter Reitano:Peter is an award-winning entrepreneur and CEO of Gwella, a brand house and life sciences company on a mission to make psychedelics more accessible and help people use them safely and effectively. He's an active participant and early mover in emerging and highly regulated industries, including both cannabis and psychedelics. Stemming from his early personal experiences with entheogens, he's become a passionate advocate for cognitive liberty and the right of every human to experiment with their own consciousness. They recently launched Mojo in the USA; an innovative patent-pending product that mimics the benefits of microdosing, in a completely legal platform. Peter is also a regular speaker at conferences and industry panels around the world. He has been invited to speak at Google, Facebook, DX3, Porsche, Rogers, University of Toronto, Johnson and Johnson, Haste and Hustle, General Assembly, and InfluenceThis, just to name a few.Daniel Sanders:Daniel is a proponent for the evolution of humanity through medicinal and technological advanc