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

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about food porn. What instantly makes you feel like eating or sparks an insatiable craving for something that you otherwise didn't need or want? It could be cooking shows, Instagram posts, Pinterest, or googling a restaurant’s menu. Tune in to learn how to identify what your food porn is and how to handle those triggers to better support yourself and know what we need to do to keep moving forward. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

The 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 circadian rhythm, our body's internal clock. Our circadian rhythm controls our sleep and wake cycles throughout a 24 hour period. What controls our circadian rhythm? What happens when our sleep cycle gets disrupted? Is it possible to reset our circadian rhythm to get better sleep? What research has been done on circadian rhythm? Tune in to learn about the science behind our circadian rhythm, what affects our natural sleeping habits, lifestyle choices that push our peripheral clocks out of whack, and how to get our circadian rhythm back on track.IN THIS EPISODE:●   [06:00] What is the circadian rhythm? ●   [11:00] How our genetics can play a role in our circadian rhythms. ●   [12:00] The big disruptors that disrupt our circadian rhythms. ●   [15:00] Shift workers / You may be a “shift worker” and not even know it. ●   [18:00] How just one late night per week can affect your internal clock. ●   [20:00] New research around how disruptions in our circadian rhythms can affect our health and lives. ●   [35:00] Four essentials to consider when resetting your clock are: sleep, nutrition, exercise and stress.●   [42:00] Melatonin supplementation: how it works and pros and cons. ●   [45:00] Socializing late at night may be turning us into shift workers.●   [49:00] How mealtimes impact our metabolic clock and metabolic functions.●   [54:00] Exercising in the afternoon or evening can benefit your circadian rhythm.KEY TAKEAWAYS:●   Many things affect our circadian rhythm and sleep patterns such as nutrition, exercise, stress, and age.●   If you stay awake for two to three hours between 10pm and 5am for fifty days in a year (about one day a week), you are considered a shift worker. ●   Eating your largest meal in the middle of the day rather than for dinner may help your body's digestive system be more efficient. ●   Our fasting time includes sleep.QUOTES:“We aren't the only living things that have a circadian rhythm. Bacteria, plants, algae, and all animals have a circadian rhythm.” Jenn Trepeck“What happens for most of us is the circadian rhythm of many of our organs become asynchronized with the SCN and the brain, and our clocks aren't working together.” Jenn Trepeck“What has become known as intermittent fasting is a butchered version of time restricted feeding. True time restricted feeding has nothing to do with calorie consumption. In fact, the time restricted feeding studies show that exactly the same amount of food is eaten, it’s just done, theoretically, during daylight hours from an hour after waking up to two to three hours before bed. Our fasting time includes sleep.” 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 InstagramText the word MIRACLES to 844-947-4846

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about green beans. Green beans are packed with tons of nutritional value, including fiber, protein, vitamins, minerals and antioxidants. What should you look for when buying green beans? What should you avoid? Jenn also shares some delicious ways to cook green beans. Tune in to learn how you can easily incorporate nutrient rich green beans into your daily 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.On today’s episode of Salad With A Side Of Fries, we challenge our ingredient IQ with guest Nick Naclerio. Nick is the founder and CEO of Mmmly, a company that makes modern, nutrient dense, premium, delicious cookies. Nick discusses his past eating disorder, fueled by sugar and bad food sources from a broken food system. Through his healing journey, Nick made it his mission to source healthier options that truly provided his body with what it needs to thrive. Listen in as Nick and Jenn discuss processed foods, the importance of reading nutrition labels, what we want to see or avoid in the ingredient list, and the power of eating nutrient rich foods.IN THIS EPISODE:●   [04:20] Nick’s history and what led to his eating disorder. ●   [10:22] Seeing food in a different capacity at Culinary school.●   [15:45] Specific packaged foods lack nutritional value.●   [18:50] The ability to look at a nutrition label and make an educated decision if it is healthful or not.●   [22:00] Mmmly uses functional ingredients to provide nutritional value while still creating delicious cookies. ●   [25:15] Using food to create balance within your body.KEY TAKEAWAYS:●   Eating disorders, including a sugar addiction, could stem from a whole lot of reasons in someone’s past. ●   It’s important to have your own knowledge and be able to read labels and make your own educated decisions when buying packaged food. ●   The classic foods that we love can be healthy. Utilizing functional foods and ingredients can result in food that is not only nutritionally valuable, but also delicious.QUOTES:“Many of us are in the process of finding our own balance. We go between extremes or we tend to over-correct.” Jenn Trepeck“You should be able to eat the foods that you love any time of the day and feel really great about it and know that it’s actually nourishing your body.” Nick Naclerio“There are many chemically produced and man-made ingredients that should not go in our bodies.” Nick NaclerioRESOURCES: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: Eat Mmmly WebsiteMMMLY InstagramMMMLY FacebookNick Naclerio InstagramGUEST BIO:Nicholas Naclerio is the founder of Mmmly, a company which makes modern, nutrient-dense, premium cookies. Their soft, indulgent cookies are low-sugar, gluten-free, grain free, and full of prebiotics. Nick's mission with Mmmly stems from his own eating disorder with sugar and bad food sourced from a broken food system. His own healing led him to look for healthier options that truly provided his body with what it needed to thrive. Learning to care for himself snowballed into a mission to change food for others.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. Jenn discusses how using the statement “I AM” is so powerful, and when used repeatedly it becomes a part of your identity. “I AM” is the most powerful command statement there is. Instead, use “I HAVE” statements, which tell our subconscious that this is temporary and changeable. Jenn challenges you to practice saying “I HAVE” instead of “I AM” when referring to your physical body, your mental thoughts, and your emotions. 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 is here to discuss all things grains, wheat, celiac disease, gluten sensitivity, and glyphosate. She covers what gluten and glyphosate are, how they are used in our foods, and how they have changed over time. Jenn also touches on how the gut microbiome affects different parts of our mental and physical health. Lastly, she covers what we can do to protect ourselves from glyphosate and tips for avoiding future issues for ourselves and younger generations. Tune in today to learn about the impact of gluten and glyphosate on our bodies. IN THIS EPISODE: ●   [4:44] What is gluten and understanding the spectrum of how bodies handle it. ●   [12:03] What happens with gluten in the gut? ●   [14:09] Jenn explains leaky gut and how to repair it. ●   [17:33] What is natural hybridization? How does it compare to wheat hybridization and GMOs?●   [22:37] What is the difference between ancient wheat and modern wheat?●   [31:30] Brandy explains what glyphosate is and how it is used. ●   [38:35] How the gut microbiome affects different parts of your mental and physical health.●   [44:22] Where do we go from here, and how do we avoid future issues?KEY TAKEAWAYS: ●   Our diets now consist of less fiber, more sugar, and more processed foods. It’s important to shift our focus on the health of our microbiome and the impacts that our food has on our gut health, which also impacts our mental health. ●   Determining where you want to focus is key; rather than changing everything at once, make small changes in your diet to alter your health significantly. ●   Grains have changed so much over the years; try to focus on eating ancient grains and certified organic grains as often as you can.●   If possible, buy your products from local farmers so you can ask questions about what they use on their produce and grains.QUOTES: “Essentially, what we're seeing is that with modern wheat, there are a lot more gluten proteins. So there's essentially more opportunities for reactive nature.” Jenn Trepeck“Estimated that 1 in 133 Americans has celiac disease.” Jenn Trepeck“We have with this hybridization, this idea of, ‘Oh, we can mutate. We can genetically modify this food for these circumstances. We have a growing population that we need to feed, we can do that here in this way’. And then, we sort of fast forward and now we have all this increase in gluten sensitivity and gluten intolerance and celiac disease. And I think it's hard to ignore that connection.” Jenn Trepeck“Celiac disease is just one case or one disease associated with gluten intolerance, and essentially all autoimmune conditions are associated with gluten intolerance to some extent in the fact that it makes or creates a leaky gut.” Brandy SearcyRESOURCES:Become A Member of Salad with a Side of Fries  Jenn’s Free Menu PlanTrends in glyphosate herbicide use in the United States and globally: https://enveurope.springeropen.com/articles/10.1186/s12302-016-0070-0  Differences in protein composition between old world and modern day: wheathttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5521873/More on Wheat and Autoimmune Conditions:https://rainorganica.com/blogs/podcast/modern-day-wheat-autoimmunity

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about Nitrates and Nitrites. What are they? In what foods do we find them? Are they healthful or harmful? Tune in as Jenn clears up the confusion and answers the question: Should we avoid them or should we eat them? Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. This week we are joined by choreographer, dancer, and GYROTONIC® trainer, Jessica Chen. Jessica is sharing how her love for movement and dance led her on a path to find a cross training exercise known as GYROTONIC® and how we can all benefit from this method of movement. Jessica discusses the main principles of GYROTONIC® and how it can benefit professional athletes, people looking to get more movement into their lives and even people who claim to “hate working out.”. Listen in to learn more about GYROTONIC® and how it can be used to restore balance and symmetry in your body.IN THIS EPISODE: ●   [06:47] Jessica Chen shares how movement and her love for dance led her on a search for the perfect cross training exercise.●   [15:30] What is GYROTONIC® and how does it differ from similar practices? ●   [18:32] How to know if GYROTONIC® or GYROKINESIS® is the right fit for you. ●   [22:00] Why GYROTONIC® is great for both athletes and people who hate working out. ●   [30:15] Jessica explains the equipment needed for GYROTONIC® and GYROKINESIS®.●   [34:28] Should someone start with private lessons or group classes? ●   [38:53] How GYROTONIC® helps you understand where a movement is coming from? ●   [43:50] How to find a qualified trainer near you and what goes into becoming a certified GYROTONIC® trainer.KEY TAKEAWAYS: ●   GYROTONIC® is not just doing the movements, but the quality of how you do the movements. ●   The main focus of GYROTONIC® is to mobilize the spine and joints. ●   People experiencing back pain can benefit from GYROTONIC®. ●   There is a joy to expressing your body, whether you’re a professional dancer or you just like to shake it out.  Your body likes to move, it was made to move. ●   When you move, you may not realize that you compensate one side for the other, so having a GYROTONIC® instructor to help focus on your movements can really help restore balance in your body.QUOTES: “One of the main principles of GYROTONIC® is to mobilize the spine, and also with that, to decompress the joints.” Jessica Chen“Pain, in some ways, is stuck energy, so we need to move the energy, but we can’t move it if there’s no space to move it. So we need to create space and then move the energy to move the pain out.” Jessica Chen“GYROTONIC® brings us back into symmetry, back into balance.” Jessica Chen“Our bodies settle into old patterns. We sort of have these established tendencies that I think we don’t necessarily recognize for ourselves.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of Fries  Jenn’s Free Menu PlanJenn’s InstagramSalad with a Side of Fries InstagramA Salad With a Side of Fries WebsiteDNA Miracles: For 10% off and free shipping, text MIRACLES to 844-947-4846 GUEST RESOURCES:Jessica Chen WebsiteJessica Chen Project WebsiteJessica Chen InstagramJessica Chen Company InstagramJessica Chen FacebookJessica Chen TwitterBIO: Jessica Chen is choreographer, dancer, teacher, and Artistic Director of J CHEN PROJECT, a 501c3 contemporary dance company based in NYC.  She holds a B.A. in Global Studies from the University of California Santa Barbara and continued her dance training at The Ailey School.  GYROTONIC®:  Jessica is an authorized GYROTONIC® and GYROKINESIS® instructor.   She is certified in all the specialized equipment including Leg Extension Unit, Archway, Jump & Stretch Board, and GYROTONER®.  She is also certified in Dancers' Application 1 and Dancer's Application 2.  She approaches the work from her movement background.  Jessica's highlights as a GYROTONIC® trainer include training Broadway dancers and actors and working with clients of all ages with a variety of levels and needs.  

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about “The Daily Foundation'' and what to focus on daily to improve your health. She touches on the serving of fruits and vegetables, protein, and fat, as well as highlighting the importance of movement, sleep, and stress reduction. We can get caught-up in the fads, details and superfoods but overall, it really comes down to consistency and looking at 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 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 talking about the top food trends for 2022 and how these trends are shaped by “pandemic generation.” We talk about different ways the restaurant industry and supermarkets have changed since the pandemic and how restaurants now need to entice people to venture out of their houses. We also discuss the new 2022 Dirty Dozen and Clean Fifteen lists that have just come out. We’ll touch on the lists and give feedback on where we think each trend will go. Join us to get some tips and tricks around the dirty dozen and clean fifteen and what we see as valuable upcoming trends!IN THIS EPISODE: ●   [04:45] Discussing Food Trends for the COVID generation.●   [07:52] Foods designed to improve mental health and wellbeing are trending.●   [12:46] Cuisines to watch out for in 2022.  ●   [19:53] How micro influencers are impacting the restaurant industry.●   [29:09] Produce Blue Books Top 5 Trends to watch in 2022.●   [35:53] Dirty Dozen and Clean Fifteen.KEY TAKEAWAYS: ●   Clean 15: Avocados, sweet corn, pineapple, onion, papaya, sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushroom, cantaloupe, mangos, watermelon, and sweet potatoes●   Dirty Dozen: Strawberries, spinach, kale/collard/mustard greens, nectarines, apples, grapes, bell and hot peppers, cherries, peaches, pears, celery, and tomatoes. ●   Think about which of the trends are healthy for each individual. Look for things that are easier and healthier.QUOTES: “When you buy local and seasonal, buy in bulk and freeze your own produce. Stuff that's in season tends to be less expensive.” Jenn Trepeck“Just because you can eat it, doesn’t mean it’s nutritious.” Jenn Trepeck“It’s about being savvy consumers. We hold strong to what we know to be true for ourselves and not fall prey to the marketing messages of the food industry.” Jenn Trepeck“During the pandemic, some restaurants did virtual cooking classes or the cocktails for pickup and delivery. So all of these kinds of things that sort of bring the restaurant to the home. And so according to datassential, there's likely to be more of the hospitality driven dining experience at home.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of Fries  Jenn’s Free Menu PlanJenn’s InstagramSalad with a Side of Fries InstagramA Salad With a Side of Fries Website

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about visualization. What is visualization? Is it possible to use visualization to make life and healthful decisions easier? Visualization is not only for dream boards or high achieving athletes, it is like a mental rehearsal as we picture a certain situation going as we’d like it to go. Tune in to learn how visualization can be used for everything from a work presentation, a social situation, or a healthy lifestyle that you’d like to achieve. 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.For today’s episode, Dr. Lisa Oldson, founder of Oldson Medical and Smart Weight Loss Coaching, joins us to discuss binge eating. Binge Eating Disorder is the most common eating disorder, but it is often undiagnosed because it’s easy to hide. Tune in to learn how self compassion, medication and knowledge could support someone with a binge eating disorder and binge eating behavior.IN THIS EPISODE:●   [06:45] Lisa Oldson’s journey.●   [11:00] The way we speak to ourselves is so important.●   [14:15] Understanding that nobody chooses to have binge eating disorder or chooses to carry excess weight.●   [18:00] How we define a binge eating disorder.●   [22:00] Binge eating disorder is the most common of the eating disorders.●   [25:00] Binge eating can feel like a personality flaw, but it is a medical condition.●   [32:00] Someone can have binge eating disorder, but their significant other, spouse, or roommate could have no idea, because they hide it.●   [36:00] Self-compassion and self-coaching might assist with some skills and strategies to address binge eating disorder.●   [41:00] By using the word “practice” you create a little softness and space for yourself not to get it right from the beginning.KEY TAKEAWAYS:●   Binge eating disorder is a medical condition and is the most common eating disorder in the United States.●   Binge eating is difficult to diagnose as it’s often hidden from those closest to us.●   There are ways to support people struggling with binge eating like medication, self compassion and shifting perspectives.QUOTES:“The one thing I would ask people to walk away with some compassion and understanding for the fact that nobody chooses to have binge eating disorder, nobody chooses to carry excess weight.” Dr. Lisa Oldson“Binge eating disorder is definitely the most common of the eating disorders and my opinion about why it is so underrecognized and underdiagnosed is because of the shame and the blame that people have.” Dr. Lisa OldsonRESOURCES: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:Lisa Oldson InstagramLisa Oldson FacebookLisa Oldson TwitterLisa Oldson LinkedInGUEST BIO:As an Obesity Medicine physician coming from a Primary Care background, she understands the impact of excess weight on health as well as on self-esteem, employment, relationships, mood and productivity. Every day we make a myriad of decisions about food, movement and lifestyle that impact our weight. She acts both as a docent and a coach, educating and guiding individuals as they navigate these decisions, for themselves and for those in their community.She’s board certified in Internal Medicine since 1997 and Obesity Medicine since 2013. As the founder of Oldson Medical and Smart Weight Loss Coaching she has an opportunity to impact people’s weight and health every day. As she says, with this role comes a responsibility to refute the shame and stigma so often attached to excess weight. An elevated BMI is not a moral failing, it’s a medical condition. Nobody chooses to struggle with their weight. Her work is all about helping people off that struggle bus!

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about GMOs and BEs. GMO’s are plants, animals, microorganisms, or other organisms whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology. GMO’s are growing more and more common, and the governing bodies now added a “new” name for these “foods:” BE which means BioEngineered. What does this mean for our food supply? How do we identify these ingredients? In just a few minutes, Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries 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 breakfast. Is it really the important meal of the day? Some people are never hungry in the morning, some are ravenous in the morning, or some simply take time to warm up to the day. Skipping breakfast can actually train you out of recognizing what you're experiencing in the morning. Whether you consider yourself a breakfast person or not, tune in to hear alternative ways to include nutrition at the start of your day and if breakfast really is the most important meal.IN THIS EPISODE:●   [02:00] Some people have trouble with breakfast.●   [06:00] People are usually never hungry in the morning or ravenous in the morning.●   [08:00] Where this phrase “breakfast is the most important meal of the day” originated.●   [19:00] Starting your day with breakfast can impact your whole day. ●   [26:00] What if you started the day with a nutritious snack and then had breakfast like two hours later.●   [31:00] We're not eating enough for breakfast.●   [36:00] Sugar is what is impacting your cholesterol way more than the fat you eat.●   [40:00] If dinner or lunch was delicious yesterday, eat the second half for breakfast.●   [44:00] How long before bed should you stop eating?●   [48:00] Why some labels are misleading.KEY TAKEAWAYS:●   People have many different views and experiences on how important eating breakfast in the morning can be. ●   Generally, we’re not eating enough breakfast. It is an important part of the day and snowballs into more than only our meals.●   Having breakfast isn’t as important as what you have for breakfast.●   There are alternative ways to start the day properly with breakfast, such as having a nutritional snack an hour or two before a bigger meal, or by eating your leftovers from delicious meals the day before.QUOTES:“If you are never hungry in the morning, it could be a function of eating too much the night before or eating too late the night before.” Jenn Trepeck“Everybody's different. As a general rule of thumb, I recommend something in your system within an hour to 90 minutes of waking up other than water.” Jenn Trepeck“That first meal of the day can often be what actually leads to the afternoon coffee, cookie, pick-me-up craving.” 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

Extra! Extra!Salad with a Side of Fries listener, Dawn, created the Naturally Healthy Women Summit to support women in their physical, mental, emotional and spiritual health! Featuring 19 speakers over 5 days plus interactive games and Q&A sessions in the corresponding Facebook Group, this online summit offers a tremendous learning experience. It's TOTALLY FREE to participate and for just $67 you can get lifetime access to all 19 sessions. Register here and Jenn will see you there! 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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the One Bar, from Fiber One. Jenn recently inspected the One Bar labels and was surprised with what she discovered. Is the One Bar really the best high-protein bar on the market? Tune in to learn more about the nutrition in the One Bar. 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’re discussing gut health and training your gut with a plant-based diet with our guest, Hope Pedraza. Hope is a certified holistic nutritionist, nutrition coach, functional diagnostic nutrition practitioner, and a comprehensively certified Pilates instructor and founder of In Studio.  Hope also specializes in plant-based nutrition.  Join us today as we delve into the benefits of a plant based diet, how to train your gut like a muscle and how to achieve good digestive health.IN THIS EPISODE:●   [02:00] Introducing Hope Pedraza.●   [04:48] Hope’s background in Pilates.●   [08:06] The difference in Hope’s current digestive health compared to ten years ago.●   [10:34] 80% of your immune system lives in your gut.●   [12:24] Plant-based is a little more inclusive and a little less restrictive than the vegan diet.●   [15:19] Short Chain Fatty acids help promote a healthy gut lining so we can repair a leaky gut.●   [18:08] Almost every hormone in your body is linked to your gut. The link between your gut health and your hormone health is undeniable.●   [28:00] Mung beans are a great way to replace meat.●   [31:19] When eating carbs, there’s a difference between processed pasta or bread and eating legumes and whole grains.●   [44:48] Intuitive eating, when you allow yourself to eat what you feel, then you don't crave junk food because you haven't been depriving yourself of it.KEY TAKEAWAYS:●   Digestive and gut health is very important as 80% of your immune system lives in your gut.●   Swapping to a plant-based diet is relatively easy and will support your gut health.●   Easing yourself into a plant-based diet and training your gut to break things down is best, as your gut will handle the change a lot better.QUOTES:“Almost every hormone in your body is somehow linked to your gut. There’s enzymes that come from your gut to help make these hormones.” Hope Pedraza“Your skin is your intestines turned inside out.” Jenn Trepeck“Plant-based is figuring out how to make some simple swaps. I always find that with my clients, the easiest meal to make plant-based is breakfast.” Hope Pedraza“Your gut is like any other muscle in the body. You have to train it.” Hope PedrazaRESOURCES: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:Hope Pedraza’s InstagramHope Pedraza’s FacebookLive Wholesome and HealthyFree Facebook GroupGUEST BIO:Hope Pedraza is a Certified Holistic Nutritionist,  Functional Diagnostic Nutrition Practitioner, and host of Hopeful and Wholesome Podcast. Hope helps career-driven women to heal their gut, balance their minds, and feel good in their bodies again using a plant-focused nutrition approach.  Hope also is a mom, serial entrepreneur, and founder of a Pilates-based franchise - inBalance studio.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about coconut water. Coconut water has gained a lot of popularity in the last few years. Today, Jenn is answering some common questions about coconut water. Tune in to learn what coconut water actually is, if coconut water is healthful, and how to choose coconut water that’s best 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 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're discussing the environment, one of the most overlooked components of our behavior. By making conscious changes to our environment we are able to make it easier for ourselves to adopt new and healthier habits. Tune into today’s episode to hear tips on everything from changing your bedroom environment, to eliminating toxic interactions to support motivation and a healthier lifestyle.IN THIS EPISODE:●   [02:00] Members’ Recipe for this week & quarterly live session with Jenn.●   [05:00] How climate can impact our eating habits.●   [08:00] Motivation, and where it truly comes from.●   [12:00] Leaving interactions that are not conducive to good and healthy behavior.●   [18:00] Asking yourself ‘when am I operating from my stress?’●   [22:00] Why our physical environment is very powerful.●   [28:00] How does your bedroom environment foster sleep?●   [33:00] When activity or exercise becomes a part of social activity.●   [41:00] Calling a friend or family member to pull each other out of something that's spiraling or changing our behavior.KEY TAKEAWAYS:●   Our health, motivation and mental and physical wellness is very affected by our immediate environment.●   Changing our physical environment or being aware of environmental factors can assist us to make important changes in our lives.●   Some factors to consider are our bedroom environment, stressful interactions and old routines which make healthy habits more difficult.QUOTES:“Our environment is one of, if not the most overlooked component of our behaviors, especially changing behaviors.” Jenn Trepeck“If we adjust the environment and shift the context within which the behavior happens, it can make that behavior change infinitely easier to execute and repeat over time.” 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 Hibiscus. Hibiscus has some powerful ingredients for gut and skin health. It is most often used in herbal teas and as an extract, and every part of the flower is used. With the small amount of research done via test tubes and rats, (dating back to the 1700s) it has been shown to reduce free radicals, increase antioxidants and polyphenol, fight cancer, and lower blood pressure and cholesterol levels. We hope more research will come down the pipe soon! In just a few minutes, Jenn gives us the rundown on hibiscus! 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 Balance Belly Tea for US ListenersJenn's Balance Belly Tea 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. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. In today’s episode, Desiree Lotz joins us to discuss dehydration and rehydration. Desiree is a trained detox specialist and the CEO of Sunshine Vitamins. Desiree shares her knowledge about the products she has created to help people get the nutrients their bodies need to thrive. She also dives deep into the causes of dehydration, the symptoms that people experience when dehydrated, and how to rehydrate in a healthy way. Lastly, she discusses electrolytes and the best way to get the necessary minerals into your system. Tune in to learn the signs you may not have known and what your body needs to be in its healthiest state.  IN THIS EPISODE:●   [4:58] Desiree tells her story of how she was raised and how she got into the hydration and dehydration space and how she started her business. ●   [10:20] Cal Mag benefits & Desiree’s experience. ●   [12:50] How to know if you are dehydrated - signs and symptoms.●   [16:45] Common causes of dehydration.●   [20:46] Side effects of dehydration.●   [21:40] Pure saltwater benefits vs white salt.●   [23:30] Confusing thirst for hunger.●   [26:38] Rehydration - Why it’s important and the best way to do it.●   [32:00] Understanding what electrolytes are and how we can get them and what types to avoid (Gatorade).●   [35:43] Thoughts on seltzer water / carbonated water.KEY TAKEAWAYS:●  99% of humans are dehydrated and they don’t even know it.●  Water does not cure dehydration, the right minerals are necessary to be fully hydrated. Celtic Salt and pure saltwater added to your drinking water are a great way to get the minerals. ●  Our soil is not what it was back in the day, so we have to take extra precautions with the way we get our minerals since animals and plants are no longer soaking them in. ●  There are many side effects of dehydration such as depression and blood sugar. Many people head to the doctors to seek medical help when really they can add more hydration and feel better. The medication that people take often leads to more serious side effects.QUOTES: “99% of people I test are dehydrated” Desiree Lotz“The soil is so deprived of minerals.  You’re not getting it in your vegetables, in the meat you eat because it isn't in the soil” Desiree Lotz“Hydration and rehydration are about much more than water” Desiree Lotz“Happiness starts with a healthy body and a healthy mind and it all works together” Desiree LotzRESOURCES: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 Balance Belly Tea for US ListenersJenn's Balance Belly Tea for Global ListenersGUEST RESOURCES: Cal Mag-C WebsiteCal Mag-C FacebookCal Mag-C LinkedInCal Mag-C InstagramCal Mag-C YouTubeCal Mag-C TwitterGUEST BIO:Desiree is trained as a detox specialist and has helped thousands of people as a nutritionist, thanks to her understanding of the importance of quality supplementation to assist the body with detoxification and proper function. In 1995, in her home country of South Africa, Desiree started Sunshine Vitamins to provide a full range of high-quality nutritional supplements throughout the country. In 2003 she moved to the US and brought her company’s flagship product, Instant CalMag-C. Fundamentally, Desiree believes her purpose is to help others understand that healthy living is happy living. Her goal is a drug-free, stress-free and healthy world.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about chewing gum. Some people will say gum helps curb cravings or they eat less when they chew gum. While others say it can cause stomach upset. Which is true given the research? And do the ingredients matter if we’re not swallowing it? In just a few minutes Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries 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, Alexandra Carter joins us to discuss body image. Alexandra is a professional actress-turned wellness coach and a certified intuitive eating counselor.  Alexandra shares her own struggles with body image, self-acceptance issues plus tools to help us all in those moments when try on a pair of jeans…and they don’t fit. Whether it’s preparing for your Summer beach/pool day, your family BBQ or even your regular Instagram feed scroll, the insights and guidance in this episode will be incredibly useful! Tune in to join our conversation about healing body image and finding compassion and understanding for ourselves.  IN THIS EPISODE:●      [03:00] Introducing Alexandra Carter.●      [06:00] Alexandra discusses her experiences as a child actress struggling with body image.  ●      [08:00] Alexandra realized other actors also spent all of their time and energy telling themselves that they weren't good enough.●      [12:00] Start by getting really in tune with what you're thinking and feeling.●      [15:00] How Kristin Neff, the leading voice on self-compassion, breaks down self-compassion into three categories.●      [18:00] How to start tying these dots together.●      [25:00] External factors that make us believe our bodies aren’t good enough.●      [30:00] A four-step process to assist us with comparison.●      [35:00] How we experience body image, as if looking through a lens.KEY TAKEAWAYS:●      Body image issues can form for a variety of reasons or from being brought up in certain environments.●      Your inner narrative, the way you speak to yourself, impacts how you see yourself and your body.  ●      There are ways to change your body image, such as having self-compassion and keeping good boundaries when in triggering environments.●      Stop looking through the lens and filtering yourself. Trust that you are a natural phenomenon as much as any beautiful landscape and let yourself live from that place instead of sitting behind the camera. QUOTES:“I didn't think anyone else felt so wrong in their bodies. I didn't see anything wrong with anyone else, I could only see what was wrong with me.” Alexandra Carter“We might try on a pair of pants that don't fit and all of a sudden that means we’re lazy or we’re disgusting. All of these feelings run through our head, but the truth is, the pants don't fit.” Alexandra CarterRESOURCES: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:Alexandra Carter’s Website Alexandra Carter’s Instagram30 Days to Self-Acceptance Journal & affirmation prompts freebieGUEST BIO:Alexandra Carter is a Wellness Coach & Certified Intuitive Eating Counselor. Driven by her own struggles with yo-yo dieting cycles & body image issues , and then discovering the incredible potential of intuitive eating and working with a qualified coach -  she drastically changed her life to help more people feel like this! She now helps people stop the endless dieting cycles, find real food freedom using an intuitive eating  & HAES approach, and cultivate real self-love that goes much further than SPA days and bath bombs!

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Ever feel like you don’t have time to work out? This week, Jenn's talking about the Tabata workout, a 4 minute intense workout that can improve athletic performance, glucose metabolism, and fat burning. Tune in to learn how Tabata is proven to be more effective than moderate intensity training even for longer periods of time. 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 honor of mental health action day and mental health awareness month, today’s episode is all about the cornerstones of mental health, including anxiety, the fear of not being good enough, eating disorders, disordered eating, substance abuse, and addictive behaviors. This episode is a demonstration of what it looks like to connect with others about how we’re feeling, what we need and how to be there for others to foster mental health. It’s about giving yourself space and recognizing the underlying feelings beneath addictive behaviors.IN THIS EPISODE:●  [04:00] Films about addiction, mental health, and trauma can help us overcome the shame, blame, and the stigma we experience in our struggle.  ●  [13:00] Fundamentally what underlies all of our coping behaviors.  ●  [15:00] We’re all coping with challenging emotions that we're experiencing on a daily basis in today’s society.  ●  [18:00] What underlying mental health symptoms can look like in today’s society.  ●  [21:00] The difference between going to the gym as an addiction, or as a positive action to make you feel better.  ●  [26:00] It’s okay to not be okay.  ●  [32:00] Why it’s important to assess what is on your plate and make space for yourself.  ●  [37:00] Why do we put so much expectation on what self care is supposed to look like?  ●  [40:00] Taking the time to be intentional and decide how you want to invest your thoughts.  ●  [46:00] Mental Health in action.  KEY TAKEAWAYS:●  Everyone has struggles with mental health, from not feeling good enough in today's society, to diagnosed mental illnesses like bi-polar disorder.  ●  There are a multitude of addictions and behaviors we use to avoid difficult feelings like drugs and alcohol, Netflix and food or gym and fitness addictive behaviors.  ●  To overcome these behaviors, it’s important to create emotional space for yourself and realize the underlying feelings beneath the addictions.  ●  Be in conversation, share openly, and listen because sometimes you don’t have to solve the problem.  QUOTES:  “Mental health is health.  We don’t have true health and wellness if we aren’t mentally, psychologically well.”  Jenn Trepeck“It doesn't always look like substance use disorder, sometimes it looks like toxic work environments.” 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 InstagramOf Substance Mental Health Action Day

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about “working the globe”. What does this mean and how can it help cure food boredom? Just because you buy the same foods at the grocery store, doesn’t mean you have to cook it the same way for every meal. Tune in to hear real life examples of “working the globe”. 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.In the age of social media influencers and internet gurus, it can be hard to distinguish between fact and fiction – especially when it comes to diet and nutrition. Today, Jenn is comparing two popular diets: plant-based and the carnivore diet. What are they and how do you evaluate which one is better when both are said to be the best? Listen in as Jenn points out common red flags to look for and how to make reasonable and realistic changes that will improve your overall health and wellbeing! IN THIS EPISODE:  ●  [09:39] What is the carnivore diet?●  [16:44] How to evaluate nutritional claims.  ●  [22:15] What is a plant-based diet?  ●  [24:46] Are the varying results from plant-based vs carnivore diet from causation or correlation?●  [37:21] Red flags to look for.●  [46:15] Reasonable and practical diet choices.KEY TAKEAWAYS:  ●   Be on the lookout for red flags when listening to internet “gurus” or doctors claiming certain diets or foods are better or worse than others. Do your research to verify that what they're saying is correct before jumping on board.  ●   When trying new foods or a new diet, be sure to pay attention to how you feel. If you're not sure, make that your primary focus and start paying attention to your body and how it reacts to changes in your diet.  ●   Research does not confirm that there is one specific way that humans are supposed to eat. We are a combination and not everybody will need the same things.  QUOTES:  "There is zero evidence that a plant-based diet is best for a hundred percent of people, but there is evidence that a hundred percent of people would benefit from more plants in their diet." - Jenn Trepeck"If you're generally well, and you want to feel good and have energy to go about your life, I vote for varietarian." - Jenn TrepeckRESOURCE LINKSBecome 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 quercetin. What is quercetin and what does it do? Why was it the most googled nutrient in 2021? How do we get it? Tune in to learn about this unique antioxidant and its health benefits. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: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.Today’s guest is Tina McDermott. Tina has been working in the health and wellness industry for almost 20 years. She feels she was born to help people improve their health, wellness, and exercise as the vehicle for making this world a better place. She calls herself the “lazy, inspirational chef.” Join us as we discuss how to make your kitchen more convenient to free up your time and make cooking easier and more fun!IN THIS EPISODE:●      [08:00] The beginning of Tina’s journey.●      [12:00] How Tina cooks at home.●      [15:00] How do we make our kitchens more convenient?●      [18:00] Tina’s kitchen essentials.●      [25:00] An instant pot frees up time for other things.●      [28:00] Using the right stocks with natural flavors.●      [31:00] Forgotten foods to add to your repertoire.●      [38:00] Great tasting grains.KEY TAKEAWAYS:●    Having a convenient kitchen assists with preparing nutritional and delicious recipes.●   Items with multiple uses, such as an instant pot or cast iron skillet, can help declutter your kitchen counters.  ●   The benefits of having convenient items and ingredients in your kitchen are that you will have more free time and cooking will be easier.QUOTES: “A dull knife is a dangerous knife.” Tina McDermott“There’s a whole slew of foods that most people forget about that are incredibly good for us and are easy to make and delicious to boot.” Tina McDermott“Some nights we want to do more than other nights. And so there's an awareness piece of our schedule. There's an awareness piece of how involved certain things are to cook. What takes longer, what's faster, those kinds of things.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGuest Resources:Youtube    InstagramFacebook Business PageFacebook home pageGUEST BIO:Tina McDermott: Coach, Speaker, & Inspirational CookMy inspiration and love of wellness began when my older sister, Anna, was diagnosed with breast cancer at the age of 23, which ultimately took her at the age of 47. Anna’s illness and suffering was a wakeup call for me to learn more about how to take better care of my health and help others as well.Teaching lessons from my own health struggles as well as formal education in nutrition, personal training and more, my mission is to teach women about natural health and wellness, and how to live a healthier and happier life.  I have also discovered methods to release self-sabotaging beliefs and how to come to peace with them.When home, I am busy cooking home-made healthy meals for my family and friends.  I am an outdoor enthusiast and love bicycling with my husband, traveling, hiking, and playing and snuggling with my three dogs, Geddy Lee, Nala and Wolfgang, and my two rambunctious kitties, Monkey and Mickey.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, we're talking about smoothies. Fundamentally smoothies can be great. They can help us get a lot of nutrients, vitamins and minerals. Smoothies can act as a compliment to the rest of our food choices and add variety to our diet. But smoothies can also be a giant trap! Smoothies aren’t inherently healthy or nutritious; some pack more sugar than an ice cream sundae. Yikes! Here’s how to build your best smoothie. 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. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.Do you feel like sometimes you try to do things and your body is not responding? Instead of fighting with our bodies, is it possible to improve our health and work as a team?Today’s episode of Salad With a Side of Fries, Jenn discusses how you can work together with your body to improve your overall wellness, instead of playing tug of war and expecting your body to function without listening to it. Tune in to hear how you and your body can be one team, where cravings may come from, how other factors like hormones, stress and sleep affect your body, and a whole lot more.IN THIS EPISODE:●      [05:00] How sleep can be affecting your wellness.  ●      [11:00] Analyzing your body for things you’d like to change.●      [20:00] Mood and hormones.●    [24:00] A woman’s 28 day cycle impacts not just her reproductive system, but her brain health, metabolic health, immune health, her stress response and gut health.●    [27:00] We expect ourselves to thrive without skipping a beat, even if we aren’t taking care of our bodies.●    [32:00] The grace to say every day is different can help us shift from judgment of what we are experiencing to observing what we are experiencing.●    [41:00] Where to start learning the language of your body. ●    [43:00] Your body is your vessel that carries you through life to do the things that you want to do and impact the people around you. KEY TAKEAWAYS:●      Instead of fighting with our bodies, we want to focus on listening to what it is telling us to improve our health and work as a team.●      In addition to diet, many factors affect our health including stress, hormones, gut health, and lack of or too much sleep.●      Working with our bodies by doing things such as balancing our blood sugar and listening to our bodies helps make everything easier. QUOTES:"When you feel like your body's not responding, what if you relax a little and ask what your body's trying to tell you." - Jenn Trepeck"The body knows how to be healthy, the body knows how to heal, the body knows how to function. We have to get out of the way." - Jenn Trepeck"Blood sugar and cortisol are some of the biggest endocrine disruptors." - 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 is talking about Green Coffee, an ingredient often confused with coffee or green tea, but they are not the same. Fundamentally green coffee and coffee both originate from the coffee fruit, but their chemical profiles are different. The biggest difference being the amount of chlorogenic acids, compounds with potent antioxidant and anti-inflammatory effects that provide a range of health benefits. When we look at green coffee or the green coffee bean extract, we hear claims that it might affect blood vessels and therefore reduce blood pressure. We also hear that it impacts how our body responds to 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 InstagramTry Jenn’s Green Coffee (for US listeners)Try Jenn’s Green Coffee (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. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. Today’s featured expert on Salad With a Side of Fries is Brandy Searcy, a pharmaceutical formulation development scientist and self-proclaimed health geek, who for the past 12 years has been developing Rain Organica, a line of all in one products for a simple skincare routine. Tune in today to hear Brandy Searcy teach us how to know which sunscreen is the healthiest while also protecting our skin from the sun's harsh UV rays. We discuss everything relating to sunscreen, including SPF factors, getting outside, and how to protect our skin from sunburn and harmful sun rays, while avoiding using unnecessary and damaging chemicals. IN THIS EPISODE:●      [05:00] Brandy’s early beginnings with science.●      [08:00] Being diagnosed with Lyme disease.●      [12:00] Using Reiki and myofascial release massage for healing. ●      [15:00] The western approach to sun protection and how to understand spf.●      [18:00] Skin acting as a barrier.●      [21:00] Multiple nations around the world banning certain chemical sunscreens.●      [24:00] Iron oxides in makeup.●      [26:00] What's the story with skin cancer and sunscreen, is it really protecting us?●      [31:00] How do we balance the need for daily sun exposure for Vitamin D but also protecting ourselves from the potential harm of the sun.●      [35:00] Darker skinned people don't need as high amounts of vitamin D as lighter skinned people.●      [38:00] Rain Organica makes skincare simple with a 3 step skincare routine.●      [44:00] A spiritual sickness that plagues the world instead of physical.KEY TAKEAWAYS:●      Certain sunscreens can have damaging effects to our skin health and general health. ●      We need to balance our need for sun and its nutrients with protecting our skin from harmful rays and sunscreens with certain chemicals.  ●      Sunscreens with higher SPF factors don’t actually offer more sun protection than sunscreens with lower SPF factors.  ●      Antioxidants can offer protection from harmful effects of sun exposure ●      Rain Organica makes skincare simple with a 3 step skincare routine. QUOTES:“The thing about sunscreens is they contain the word screen in them. They are filters for UV rays. The way that a physical sunscreen works is it sits on the surface of your skin and when UV rays hit your skin, the physical sunscreen makes them bounce back off so they are not penetrating your skin.” Brandy Searcy“If you look at the active ingredients list (on sunscreen), it should only say zinc oxide and titanium dioxide, or a combination of both. If it has any other ingredient in that active ingredient spot, it's got a chemical sunscreen in it.” Brandy SearcyRESOURCES: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 InstagramTry Jenn’s Green Coffee (for US listeners)Try Jenn’s Green Coffee (for Global listeners)GUEST RESOURCES:Rain Organica SkincareTry Rain Organica and get 15% OFF at checkout with code: salad15 Rain Organica InstagramBrandy Searcy LinkedInGUEST BIO:Brandy Searcy is a pharmaceutical formulation development scientist and self-proclaimed health geek who loves hiking, gardening, bird-watching, and body boarding. A personal struggle with acne during her teens and 20s opened her eyes to a holistic and healthy approach to skincare, and she finally recognized skin as an organ to be loved and cared for rather than a canvas to wage war on.For the past 12+ years, she's been developing all-in-one products for a simple skincare routine. Rain Organica started in 2020 with a mission to take the overwhelm out of skincare. 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Olive Oil. Olive Oil is one of the ‘healthy fats’, but what does it actually give us? Olive Oil has many antioxidant properties but not all olive oils are the same! Avoid the light, extra light, mixed, pure, and more; read the ingredients to make sure you’re getting the good stuff, as refined olive oil is devoid of nutrition. 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.There are many ways to improve our wellness from your nutrition intake and activity to kindness, workout buddies and long hikes. Today’s episode of Salad With A Side of Fries is an encore release on Performance Nutrition, featuring Kate Lyman. Kate discusses how to improve physical performance and overall health using nutrition as a tool. Tune in to learn how to support your health goals and shift your perspective on how nutrition and fitness work together!IN THIS EPISODE:●      [04:00] Introducing Kate Lyman.●      [05:00] Member’s Recipe for slow cooked salmon with chickpeas and greens.●      [08:00] Kate Lyman’s beginnings in taking on nutrition clients.●      [13:00] What we focus on when getting healthy? ●      [18:00] The importance of meal timing. ●      [22:00] Adequate amounts of protein.●      [28:00] A transactional relationship between our nutrition and exercise.●      [32:00] Rapid fire Q and A with Kate Lyman.KEY TAKEAWAYS:●      There are ways to support performance with nutrition, kindness, knowledge and understanding your health goals.●      You need to be clear what your primary goal is. Is it losing weight, or building muscle and strength for endurance?●      Different approaches are needed to suit each individual’s goals.QUOTES:“The main message has to be that, to an extent you have to choose your primary goal.” Kate Lyman“Eating is part of training and this is a really big thing we miss in this endurance world.” Kate Lyman“The big thing is not cutting calories because we're not training one day. Our body is trying to fuel, repair and recover, and we need that food in order to do so.” Kate LymanRESOURCES: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: Website - www.katelymannutrition.comInstagram @klnutritionFacebook Kate Lyman NutritionFree resources, including Everyday Macros meal prep cookbook: www.katelymannutrition.com/resourcesGUEST BIO: Kate Lyman is a nutrition coach and founder of Kate Lyman Nutrition. She is a wife, traveler and the lover of the outdoors.Being in the fitness industry for almost a decade now Kate combines her research and educational background with her fitness and nutrition experience to help individuals lose body fat, increase lean mass, and improve performance and overall health through evidence-based methods.Starting as a Cross-fit trainer to shifting focus to nutrition working as a nutrition coach that has elevated as a successful nutritional coaching business that has celebrated 5 years recently. Her priority is supporting her clients, but she also manages a team of other qualified coaches. She loves to share nutrition education through social media.Kate and her growing team have helped hundreds of people to change their bodies and eating habits as well as breaking the myths around dieting and healthy lifestyle! Kate believes in good workout buddies, kindness, pink sugar cookies, long hikes, a 9 p.m. bedtime, and sharing evidence-based truth. Kate has a Bachelor's degree in Exercise Science, a Master's degree in Public Health, and is a Certified Health Education Specialist.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about integrity. What does that have to do with our food? Belief in ourselves is a function of integrity. Integrity is about being a person of our word, a person who keeps their commitments with others and upholding our integrity with the things that we want to do for ourselves. 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.We've all heard that essential fats are important for our nutrition, but what does everybody really need to understand about oils and processing of oil? Today's guest on Salad With a Side of Fries is Udo Erasmus. Udo Erasmus is the co-founder of the Udo’s Choice line, which can be found in whole foods and other health food stores worldwide. He designed the machinery for making oils with health in mind and pioneered flax oil.Tune in today to hear Udo Erasmus's history and how essential fats, omega-3s, and omega-6s are important in our everyday lives.IN THIS EPISODE:● [02:22] Udo Erasmus’s background and current trainings● [04:04] Today’s recipe for chickpeas, spinach, and quinoa patties● [05:48] Udo’s early beginnings, born in Poland during the second World War● [09:31] Udo as a six year old wishing for harmony● [10:18] Udo Erasmus taking a job as a pesticide sprayer, leading to pesticide poison● [11:33] Research on health and nutrition, and focusing on fats● [15:05] The meaning of essential fats● [18:00] The details behind omega-3s, and omega-6s● [19:45] Making oils with health in mind● [23:00] Oils made with shelf life in mind● [29:00] Healthy cooking with oils● [32:42] Setting a standard with your life● [36:46] Toxicity in oils● [40:59] The importance of plants● [45:13] Probiotics and digestion● [46:50] Rapid fire questions for Udo.KEY TAKEAWAYS:● Essential fats such as omega-3 and omega-6 are essential for health; essential means our body can’t make them.● There are many factors to absorbing essential fats, like processing and your general health.● Udo Erasmus has designed the machinery for making oils with health in mind.QUOTES:“Omega-3 and omega-6 are essential, as a nutrient that you have to have to live and be healthy.” - Udo Erasmus“We depend on plants for our essential fatty acids. If you go right down to the basics, they don't come from animals.” - Udo Erasmus“Plants are the latest category of food perverted by the food industry.” - Jenn Trepeck"Most of the time, when we talk about food-related illness, it's not the food, it's the processing that changes the food that is the big issue." - Udo ErasmusRESOURCES: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:Website - udoerasmus.comInstagram @udoerasmus Instagram @plantycuresInstagram @vegspirationfeedInstagram @positive_vibe_tribeLinkedIn Udo ErasmusFacebook Page: The Udo ErasmusGUEST BIO:Udo Erasmus is the founder of Udo’s Choice and author of the book Fats That Heal Fats that Kill, which has sold over 250,000 copies. As an acclaimed author and speaker, Udo has an 8-step process that takes into consideration all of the elements of nature and human nature, including physical health, mental health, presence and awareness, life energy, and being in harmony with nature and humanity. Udo’s background includes studies in biochemistry, genetics, biology, and nutrition as well as a master’s degree in counseling psychology.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's nutrition nugget is celery. March is celery month. Celery is in the same family as carrots and parsley, and like these other plants, celery offers a variety of plant compounds that have powerful antioxidant properties, and includes essential vitamins like vitamin K, A, etc. So what does this mean for you? How can we make the most of celery's nutrient benefits? Is it really a negative calorie food?In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of Fries Jenn’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.The world is shifting from always eating processed foods, to natural healing and plant-based food becoming normalized and mainstream in 2022.In today’s Salad With a Side of Fries episode, we are joined by Liana Werner-Gray.  Liana is a certified nutritionist, natural food chef, and four time best selling author of Earth Diet: Cancer Free With Food, which is in the top 100 cancer books of all time.Join us as Jenn and Liana discuss the benefits of eating naturally and from the earth to prevent cancer, assist with eating disorders and anxiety as well as simply providing us with the nutrients we need to feel great and proud of ourselves. IN THIS EPISODE:●      [06:00] Liana’s experience growing up in outback Australia.●      [08:00] Liana learned from Indigenous culture that eating straight from the bush or ground will provide us with the most nutrition.●      [13:00] Liana’s mum used juicing and a natural lifestyle to become cancer free. ●      [20:00] Burnout compared to the indigenous practice of including rest. ●      [28:00] Healing foods that we'd all be served by adding more of into our everyday nutrition.●      [33:00] Benefits from real cacao.●      [38:00] Gluten has changed a lot in the last 50 years.●      [45:00] If we nourish our body with foods that nature provides, we can't help but feel proud of ourselves.●     [50:00] All of this natural healing and plant based food is becoming normalized and more mainstream today. KEY TAKEAWAYS:●      Eating from the earth provides us with the best nutrition.●      A natural lifestyle assists with healing cancer, anxiety, and eating disorders.●      All of us as humans will benefit from adding nutrition straight from the earth into our diets. QUOTES:“Regardless if someone's going to do chemo, people need proper nutrition to nourish the body and to boost the immune system. Certain foods do kill cancer cells and that's been proven.” - Liana Werner-Gray“Most people are eating a lot of foods that do not have any nutritional value.” - Liana Werner-Gray“Western medicine tells us it’s ‘normal’ if enough people have the symptom.” - Jenn Trepeck RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:The Earth Diet Instagram @TheearthdietLiana Werner Gray Instagram @lianawernergrayFacebook Page: Facebook.com/theearthdietFacebook Page: Facebook.com/lianawernergrayWebsite: TheEarthDiet.org GUEST BIO:Liana Werner-Gray is a certified nutritionist, natural food chef and four-time Best-selling author of The Earth Diet, Cancer-Free with Food which is in the top 100 cancer books of all time (foreword by Mark Hyman, MD.), and 10-Minute Recipes, and most recently Anxiety-Free with Food which ranked as the #1 best seller on amazon for Neuropsychology. Liana is the founder of Liana’s Organics, and launched her Anxiety Free supplement in 2021. Liana overcame many health issues which promoted her passion in the health food industry. Liana regularly appears on television, providing health tips and recipes on shows such as Doctors TV, the Nick Cannon Show, Dr. Oz, and more. She has also been interviewed for Forbes, Yahoo Beauty, Bustle, US Weekly Woman’s Own, iHeartRadio, and more. She is an international speaker. Liana was born and raised in Outback Australia, and has lived in the USA since 2010.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about being willing. This is a mental shift kind of nutrition nugget. Have you ever said ‘I can't fit my exercise in today" or 'I can't find time to go to the grocery store’? What if you changed your language from "can't" to "not willing.” ‘I'm not willing to fit my exercise into this day. I'm not willing to find time to go to the grocery store’? Jenn describes some of the ways that willingness - or a lack thereof - manifests in our lives, and offers tips on how to shift your mindset. Want to find out how? In just a few minutes, Jenn answers all these questions and more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of Fries Jenn’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. We delve into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.In today’s episode we’re answering your questions on supplements. We discuss everything from filling in the gaps where our nutrition falls short, calorie intake, supplement approvals, how to know if you should take supplements, genetic factors, superfoods, and the reasons why we can't supplement our way out of poor nutrition.Join us as we answer all these wonderful questions sent in by our members at Salad With a Side of Fries.IN THIS EPISODE:[01:00] The Spring Move challenge.[04:00] How to sign up as a member.[10:00] Supplementation is about supplementing, not an excuse to not eat nutrition.[11:00] How do I know if I should take supplements?[15:00] The dominant nutrients that impact long-term health.[19:00] Ask questions, to further understand nutrients and supplements.[25:00] Discussing MCT oil.[30:00] The benefits of magnesium.[33:00] How to choose and store Omega 3.[40:00] Key factors for detoxification including environmental exposures, and quality nutrition.KEY TAKEAWAYS:Supplements should be used to supplement nutrition, not instead of eating nutritional foods.There are many factors in choosing the right supplements for you.Supplements are more effective when taken with other vitamins, instead of on their own.Start with your personal health targets. Are we focused on our sexual health, cognitive health, blood pressure, body fat percentage or something else?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 InstagramQUOTES:“Reaching balance requires a combination of vitamins, antioxidants, minerals, and women have unique needs based on age.” Jenn Trepeck“Supplementation is not an excuse to not eat quality foods.” Jenn Trepeck