2023 is coming to an end, meaning our 2024 New Year’s Resolutions are just around the corner, but listen to this before you throw in the towel on your health goals this holiday season. Today, Jenn shares a new way of approaching your health goals so that you can feel your best going into the New Year.This time of year usually brings the “F it’s” as Jenn likes to call them. Many people just throw in the towel, enjoy the holidays, ditch their health goals, and tell themselves they will start their New Year's Resolution in 2024. Typically that resolution only lasts about 2 weeks and then it fails, leaving people feeling discouraged or like they failed. During this episode, Jenn is taking a different approach to New Years resolutions and this holiday season. She talks about the small steps that you can now take in order to feel your best as you head into the New Year. She focuses on tangible things you can do while still enjoying the holiday parties and fun with friends and family. Jenn discusses the difference between the process and the outcomes of a plan and how to find joy in what you are able to do right now. Tune in to learn how to choose the thing that you can commit to right now and her new offer for a January 2024 program! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●  [6:23] Should you say F it until the new year or start now on your health goals?●  [8:42] What is the difference between consistency and intensity in relation to resolutions? ●  [11:13] Jenn discusses what she likes and dislikes about resolutions. ●  [15:22] Are dream boards helpful around the new year? Jenn shares her thoughts. ●  [17:18] How can you focus on the process vs. the outcomes of your plan?●  [21:08] What are habits that you can be doing that help you feel your best?●  [28:08] How to choose the one thing that you can be the most consistent with in your day to day life. ●  [30:19] How do you manage your goals while traveling or having time off?●  [32:50] Hear about Jenn’s new January 2024 offer.KEY TAKEAWAYS: ●  [8:42] When we leave our goals until January, we are making a  commitment to an intensity that is very hard to maintain and to have any consistency with. ●  [12:35] Without a plan, what does it matter what our goals are? This is probably the reason that most people give up their resolution around the 2nd week of January. You must have a plan that helps you achieve your goal. Your plan doesn’t have to be complicated or intense, it needs to be something that you can stick with and do in your everyday life. Your plan may be less “intense”, but when it allows consistency, that is where we make the shift from a short lived resolution to a commitment to ourselves and our focus for the year. ●  [23:08] Focus on one thing each day, whether that's compassion and grace, getting enough sleep, exercise, eating enough protein or fiber, pick one thing and if that thing happens during the day, celebrate and enjoy it, you did it! QUOTES: [8:03] Let’s think about starting in January. We have this idea where we have to start on a Monday. The second Friday in January is known as “quitters day”. It stands to reason that we build up this thing, we intend to hit the ground running, and we can last about two weeks.” - Jenn Trepeck[9:30] “Thinking back to an episode called “You vs. the Diet Industry ", this is the time of year when everybody is telling you what you should or should not be doing to be healthy. When we leave it to the new year without a specific plan, we are more apt to try all of the things, and be swayed almost like shiny object syndrome, of all of the things that are out there and available. A lot of the time, what you’re hearing about is great as a ‘next step’. Sometimes I describe it as stepping over $100 bills to pick up pennies. For example, a cold plunge can be awesome. But if we aren't giving our bodies the raw materials that it needs, if we aren't sleeping or eating properly, the cold plunge can only do so much. The $100 bill is the sleep. The $100 bill is the nutrition. So we want to set those foundations first.” - Jenn Trepeck[13:00] “A goal without a plan is just a dream.” - Jenn Trepeck[15:43] “I did a Nutrition Nugget last year called “Ditch the Dreamboard”, because I feel like we get stuck on these pictures and then if something shows up and it doesn't look exactly like the picture, we're like, no, that's not it. What if this is the stepping stone? What if this is the thing that gets us there, and by the way, what if ‘there’ is so much bigger and better than the picture that we pulled and put on that dream board?” - Jenn Trepeck[25:18] There are times in life when ‘stretch goals’ can be really helpful. I'm going to go out on a limb and say, this is not the time for that. This is the time for really easily attainable, seemingly small steps. Sticking with it is more important than what the ‘it’ is.” - Jenn Trepeck[27:45] When we can learn something from this process, when we can say, “ok, that was not to plan and yet, it’s all fine and here’s what I learned about it.” It’s still a win. Focusing on the commitment that we made to identify the wins, recognizing everything we are doing. And by the way, even if the thing didn't happen, but you can learn from it, to me, that's still a win. The trick is then to say, in thinking about it, why didn't it happen? What needs to exist the next time for the thing to happen?” - Jenn Trepeck[28:23] I’ve heard it once, I’ve heard it a million times, so I am calling everyone out right now. I say this with all the love in the world. What ends up happening is people say, “I just need to do it.” You know what’s not helpful? Telling yourself you just need to do it. What needs to happen for it to be easier to do? Nobody wins from making this hard.” - Jenn Trepeck [35:48] “Remember that your health is not about what happens from Thanksgiving to New Year's. Our health is about the commitments that we make and the small steps that we repeat over and over and over. That's what we want to focus on. The small steps that we repeat over and over and over.” - Jenn TrepeckRESOURCES:Resolution Revolution of 2024 Curiosity Connect CallBe Like Bamboo Nutrition NuggetYou vs. The Diet IndustryNutrition Nugget: Ditch the DreamboardBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

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

Our gut health impacts every area of our life and health…including our cravings! Tune in today to learn how to achieve the best health for your gut from the Mother of Probiotics, Natasha Trenev.Today we are joined by Natasha Trenev, the Mother of Probiotics. This episode is full of so much incredible information and shines a bright light on the importance of managing and healing our gut. Natasha talks about the connection between disease, addiction and the gut, and how the environmental aspects of our life are impacting our microbiome. She touches on common trends such as juicing, colon cleanses, probiotic supplements and clostridium organisms so we can understand if they are going to make a difference in our gut health. Tune in today to learn all about the microbiome, microbiota, and creating a healthy bacterial environment in your gut. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.  IN THIS EPISODE: ●  [5:35] Natasha tells us her story and how she became the “Mother of Probiotics”.●  [7:12] Nathasha breaks down the history of the probiotic industry and the issues we are facing today. ●  [11:06] What is the connection with disease and the gut?●  [13:02] What is the connection between addiction and the gut?●  [17:52] What happens when there is a yeast overgrowth in your gut?●  [21:40] How do fermented foods affect your gut?●  [26:39] What is the difference between the microbiome and the microbiota?●  [31:09] Natasha shares what she wants people to know about the different probiotics on the market today. ●  [32:05] What are Natasha’s thoughts on colon cleanses? ●  [34:00] Is juicing healthy or helpful for our bodies and gut?●  [37:14] Why are people looking for clostridium organisms and should people be supplementing with them? ●  [38:55] What are precision probiotics and how do you know what you need? KEY TAKEAWAYS: ●  Your body replaces itself every year. Every 365 days, 50 trillion cells are replaced. About 10 million of those cells we lose every minute. If your body isn’t capable of producing enough quality proteins, and is producing “cheap” proteins, that’s what leads to disease.●  Genes do not switch themselves on and off. What switches genes on and off is your perception of reality, which is determined by the toxins that are either produced by the microbes in your gut or that you ingest through your food, air or water. Those are the only three things that can turn on and off genetic material, whether in the microbiome or in your own genetic setting. ●  Every autoimmune disease has either one or two microorganisms that are causing the problem, which modern pharma has not provided us with answers for. Natasha believes that if the body is given the tools, it can heal itself. But we have to identify what the problem is and treat, not just the symptoms, but treat the root cause of the problem. QUOTES: “By the year 2030, the cases of Autism will be one in two children, and that's going to destroy our social structure, our economy, everything else, so it's a pretty serious problem. And it's being swept under the rug because people really don't want to deal with it.” - Natasha Trenev “Only 7 percent of mothers in North America, when they give vaginal birth and breastfeed their child, are able to give the right microorganism to the child to establish a healthy relationship between the immune cells and the body so that there is a level of tolerance so that the child is not exposed to allergies, to all kinds of problems because the immune system and the microbes didn't establish a correct relationship at the time of birth.” - Natasha Trenev "People develop sugar addictions not only because of themselves but because yeast and other microbes in your gut will deprive you of the feel-good chemicals that you want if you don't give them what they want.” - Natasha Trenev“Taking probiotics for your mood or anxiety or for bloating is ineffective. You’re dealing with intelligent entities and they are going to do more than that you think you’re taking them for. So you have to know who is formulating the product, what is their experience, why you are taking these microorganisms, and should you be taking them on a daily basis?” - Natasha Trenev “I firmly have said and believe what's been said for 2,000 years, that every disease has its origin in the gut. Modern pharma has not addressed looking for the cause of things instead of treating symptoms.” - Natasha Trenev “I think that the tripod of health is diet, the proper precision probiotic supplementation, and exercise and then I'm adding a fourth element of meditation because your perception of reality is very important.” - Natasha Trenev “Alcohol may sterilize bacteria but it's like giving food to the yeast; alcohol makes the yeast grow exponentially...it's the same with opioids." - Natasha Trenev"Your body is brilliant! Consider what could happen if you give it the tools to heal." - Jenn Trepeck RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramThe Body’s Daily DetoxGUEST RESOURCESNatren Inc. WebsiteNatasha Trenev's LinkedInNatren Probiotics FacebookNatren Probiotic’s InstagramNatasha Trenev’s Instagram GUEST BIO:Known as The Mother of Probiotics, Natasha Trenev has significantly contributed to the evolution of the probiotics industry. Prior to her work in the field, consumers had very limited knowledge about probiotics and their many benefits. Natasha’s extensive experience and knowledge of the industry began with her family’s 750- year history of producing the most beneficial yogurt prized by the royal family of Yugoslavia. She was the first person in (1980) North America to introduce the category of Probiotic dietary supplements for human use.After graduating from UCLA in 1970, a decade of research led to Natasha’s development of the first revolutionary method of producing an effective and scientifically validated single-strain probiotic bacteria product. Her efforts helped to establish the entire probiotics category worldwide! Natasha has lectured around the world and introduced the concept of probiotics to the USA, Canada, Mexico, Australia, Singapore, Belgium, Amsterdam, and England.For 40 years, Natasha has stated that the properly selected precision probiotic beneficial bacteria supplementation will have profound effects on every aspect of human health including: physical, mental, emotional, skin, and organ health. It will be regarded as the foundation of health. Current confusion existing in the field of Probiotics is delaying the indispensable aid to optimal health the proper precision probiotic supplementation can provide. There is no time to waste!Natasha is the Founder and President of Natren Inc. Natren’s probiotic products come with 40 years of focused, rigorous scientific research and technology from leading scientists and researchers in the field of probiotics. Natren researchers have conducted and published a number of peer-reviewed clinical and laboratory studies on probiotic viability and application over these decades.

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

Did you know that bone health issues don’t just start in your older age? And we’ll bet you didn’t realize broken bones can be fatal! Bone health needs to be prioritized in your younger years. Tune in to learn more about bone health and improve your vitality for years to come with Dr. John Neustadt!Today Jenn is joined by Dr. John Neustadt to talk about bone health. He talks about why both health is worth prioritizing and discusses the tools that are commonly used to check bone health (and how accurate they are). There is eye opening information in this episode about how some medications can impact bone health and how protecting your bones may end up as a matter of life or death. The second half of the episode focuses on what you can do to improve your vitality and prolong bone health. Dr. Neustadt covers so much valuable information during this episode, it is a must listen! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: ●  [5:59] Why did Dr. John Neustadt move from the tech field to naturopathic medicine with a focus on bone health?●  [14:18] Why is bone health worth prioritizing before our older years?●  [17:17] How can a broken hip lead to mortality? ●  [19:00] What tools are commonly used to measure bone health?●  [25:10] Dr. Neustadt gives an approachable biology lesson to understand the structure and function of bones. ●  [27:50] What metrics or tools can we focus on to better understand the health of our bones?●  [33:16] How can you prolong your bone health? ●  [41:11] When it comes to supplements for bone health, is calcium enough? KEY TAKEAWAYS: ●  [15:00] If you're a woman 45 years or older, your risk for an osteoporosis fracture is equal to your combined risk of breast uterine and ovarian cancer.●  [26:17] Minerals give bones their hardness, but it’s collagen that gives bones their flexibility and ultimately, their strength. ●  [30:09] Medications such as antidepressants can make your bones more brittle and likely to break due to serotonin destroying the bone. It disrupts the natural balance of bone building cells. Research shows that for people taking antidepressants for 1-5 years, 1 in 19 people are expected to break a bone. QUOTES:  “The real thing we're trying to work with and prevent is fractures because they're so deadly. Every 30 seconds somewhere in the world, somebody with osteoporosis is breaking a bone. In fact, globally, osteoporosis is second only to cardiovascular disease as a health concern, and it accounts for more days spent in a hospital than other diseases like heart attacks, diabetes and breast cancer.” - Dr. John Neustadt“It's been discovered not that long ago that it's part of our endocrine or hormonal system. There are some hormones involved like osteocalcin that have been shown to help with blood sugar and glucose and insulin. So that does more than just help us walk and lay down and stand up and move around.” - Dr. John Neustadt“The most predictive and consistent predictor of a future fracture is somebody's gait and mobility. Can they walk unassisted? Can they stand up from a seated position easily? How fast can they walk? Anything we can do to prevent somebody falling can prevent somebody's fractures? Then what we want to do is create the environment in the body that will actually help to maintain and grow strong bones, to maintain strong bones, promote healthy bone density, but also just to promote health within the bones entirely.” - Dr. John Neustadt“There are multiple studies now that show that all you have to do is walk an average of 7,000 to 7,500 steps a day. The benefits seem to plateau at 7,500 steps per day. And that's associated with a 50 to 70 percent reduction in all cause mortality.” - Dr. John Neustadt"Health, across the board, comes down to a handful of common things and...even with a lot of the diagnoses and things that are out there, we have a lot in our control and we can actually, really take a proactive approach." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESNBI Health WebsiteJohn Neustadt's LinkedInJohn Neustadt's TwitterNBI Health Facebook PageNBI Health YouTubeGUEST BIO:With us today is Dr. John Neustadt (New-Stat), ND, the Founder and President of Nutritional Biochemistry, Inc. (NBI). Dr. Neustadt earned his naturopathic medical degree from Bastyr University where he was awarded the Founder’s Award for academic and clinical excellence.Dr. Neustadt has published more than 100 medical articles, written four health and wellness books and is now a #1 Amazon Best Selling Author in the field of Osteoporosis. His most recent book is, Fracture-Proof Your Bones: A Comprehensive Guide to Osteoporosis. Dr. Neustadt was also an editor of the textbook, Laboratory Evaluations for Integrative and Functional Medicine, which was used across the United States to train and educate physicians on using functional medicine with their patients. Welcome to the show, Dr. Neustadt!

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

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

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

TRIGGER WARNING: Eating DisorderIf you’re feeling burnt out from cooking different meals for each person in your house or from spending hours in the kitchen every week, this episode is here to help. On today’s episode, Jenn is joined by health coach and mom, Kiran Dodeja Smith. Kiran talks about accommodating a variety of eating preferences and needs from one kitchen, especially when you’re not a chef! Oftentimes, the more people you have in the household, the more difficult meals are to prepare because people have different preferences, food allergies, or someone may be avoiding certain foods for personal reasons. Kiran discusses how she cooks meals with six people in her household, giving great ideas for easy meals and tips for how to make a basic meal not boring, so that your time can be better spent connecting with your family. She talks about adjusting to life with a child who had an eating disorder and how that impacted her family. Tune in today to learn how to successfully have one kitchen with many eaters. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: ●  [5:37] Kiran shares her story with us and how she got into her current career.●  [11:03] What is 100 days of Real Food?●  [12:50] What are the variety of ways that the people in Kiran’s home eat?●  [14:00] How can you make one meal and make it work for everyone’s dietary preferences?●  [16:13] How do you avoid being a boring cook?●  [18:16] Kiran shared how she manages breakfast and lunch for her family. ●  [20:50] As her children have aged, how does Kiran guide them to make the best choices for themselves and when it comes to packing their own lunches?●  [26:05] How did Kiran’s daughter's challenges with an eating disorder affect everyone else in the household? ●  [32:49] What role does family dinner play in Kiran’s household and how do they adjust as the children are getting older?●  [35:23] Kiran shares her final thoughts when it comes to one kitchen, many eaters.KEY TAKEAWAYS: ●  Your definition of healthy will change, and it often follows what you are seeing in the media or learning from the adults around you. You get to ultimately choose what you think is healthy for you, don’t feel like you have to follow the plethora of information going around on social media. What works for one person doesn’t work for everyone.●  Creating meal bars can be a great way to accommodate everything, such as a taco bar or a salad bar. Everyone gets to eat according to what they enjoy and they get to choose what’s in it. ●  Do what works for you and your family and allow yourself to release the control of perfection. If everyone can’t eat together every night, or you need to eat in a different way because someone has sports, that’s ok. QUOTES: “At the end of the day, keeping things basic is the easiest way to do it.” - Kiran Dodeja Smith“Have stuff prepared, and that means at some point, I like to say over the weekend, you have to cut up some vegetables and fruits and just have them on hand, that's for adults and kids likewise, make it easy on them.” - Kiran Dodeja Smith“What works for you right now, it might not look the same next year, in 5 years, but do what’s best for you in the moment.” - Kiran Dodeja Smith"Nobody's house is perfectly anything; we just think it is from what we see.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESEasyRealFood Instagram EasyRealFood FacebookEasyRealFood Website100 Days of Real FoodGUEST BIO:Kiran Dodeja Smith is a health coach, blogger, and marketing expert who has been interested in health & fitness since the age of 16. After moving to Charlotte in 2000, she worked with a regional bridal publication before creating her own local print magazine, Little Ones, which she successfully ran for 8 years. She is a lifelong learner who keeps a pulse on the latest health and lifestyle trends and has over 13 years-worth of experience teaching group exercise classes.After transitioning from her print magazine, Kiran moved into the digital space, working with the large food blog, 100 Days of Real Food, long before the social media influencer marketing trend took root. While there, Kiran was responsible for creating, managing, and promoting partnerships with multiple healthy food brands. Over the past 10+ years, she has fine-tuned her definition of healthy eating for her entire family, including her four kids who range in age from 12 to 19. Always the entrepreneur, she started her own blog, easyrealfood.com, to share gluten-free (and other food-sensitivity inspired) recipes that are easy and achievable for busy families to recreate.Kiran has a passion for encouraging healthy eating and living for all. She believes that everyone can have a starting point—it’s never “too late”—and that while everyone’s journey may be different, the small changes that we make can lead to profound results.Kiran enjoys running, hiking, yoga, and Pilates and holds an equal passion for cooking, empowering others to cook (including kids), traveling, and family time. She resides in South Charlotte with her husband, their four kids, dog, and bunny. Kiran holds a BS in Accounting and an MBA from Kent State University.

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

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

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

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

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

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

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

Do you find yourself self-sabotaging, repeating the same patterns? You know what to do but every day something happens? What if you could reverse engineer all of your goals and live the best life you can imagine? Here’s how!Today Jenn interviewed leadership coach Heather Chauvin. Heather is a coach, podcaster, and author who helps women live, work and parent on their own terms. Heather discusses how you can identify if you are self sabotaging and what steps you can take to reverse engineer your goals and conquer new habits to achieve the best version of your life possible. Tune in to hear Heather’s advice on taking consistent action and creating new habits.  She shares so many incredible tools and stories in this episode about self sabotage, it’s a must listen!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●   [4:10] Heather Chauvin shares her journey of self-discovery and how she got to where she is today. ●   [7:43] How did Heather figure out what the dis-ease was in her body and how did she fix it?●   [9:23] What was Heather’s struggle with food and how did she heal her relationship with food?●   [14:15] Where did Heather experience self sabotage and where does she see it with her clients?●   [16:38] How does Heather define self sabotage and what might someone experience if they are self sabotaging?●   [20:12] Why do we self sabotage as a way of avoiding uncomfortable feelings?●   [23:23] What is Energetic Time Management (ETM) and why is it the tool to help combat sabotage? ●   [31:12] How do we reverse engineer what we are desiring to uncover the actions we need to take?●   [37:36] How can people take consistent action? KEY TAKEAWAYS: ●   Self sabotage is when you are living reactively and not proactively. When you are out of alignment with how you want to feel. All humans experience self sabotage throughout their life when they are experiencing something uncomfortable or avoiding uncomfortable or unfamiliar feelings. ●   To reverse engineer the way you want to feel, you have to lean into a feeling, to name the things you are feeling, then make a list of the things that you actually need to do to change that. Physically put the action into place, then start working on the mental shift. Show up as the feeling that you want to feel, and then reflect in the areas that you are not feeling the desired feelings and decide what else you need to change.●   Being committed doesn’t mean this one thing at the expense of all other things or your compassion for yourself. It doesn’t mean perfection. The more you are consistent, the less shame and self sabotage you’ll feel and the more likely you’ll be able to change your habits/life.QUOTES: “When people were ‘suck it up buttercup, life sucks, motherhood sucks, you know this is it, motherhood sucks’. And I was like yeah I know this “sucks” but does it have to?” - Heather Chauvin“I had to learn how to reverse engineer how I wanted to feel in all areas of my life, and I always say I believe cancer saved my life.” - Heather Chauvin“If you are curious, you will always say ‘I know what I need to do but I’m not doing it’. If you are committed to getting rid of your pain, you will say ‘I’m willing to learn and to lean into what that emotional resistance is’.” - Heather Chauvin “I don’t think people consider themselves perfectionists until they try to change.”  - Heather Chauvin “Perfection is a coping strategy. It is not an identity of ‘I am a perfectionist’. That is a way that you cope to avoid feeling your feelings.”  - Heather Chauvin “What's in our cup? What does life do to us? It triggers us and everything that's in our cup comes up and out. And if self punishment is in that cup, self hatred, that ‘I'm not good enough’, the way that we talk to ourselves, is in that cup and you trigger it, the second you're trying to push and birth a new version of yourself, everything that is no longer serving you is going to come up and out. I call that an emotional poop. That emotional poop that's going to come up and out, that is the emotionally uncomfortable stuff. That's where we need to kind of detox our emotions and be like, ‘okay, perfectionism is going to get a little bit bigger before it is leaving my identity, before that's leaving my body and my mind and how I cope and how I make decisions and how I do the things.”   - Heather Chauvin “You are your best coach. You know...” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESHeather Chauvin Free GiftsHeather Chauvin's InstagramHeather Chauvin's PodcastEnergetic Time Management Habit ChallengeGUEST BIO:Heather Chauvin is a leadership coach who helps ‘successful’ women courageously and authentically live, work, and parent on their own terms.Heather started her career as a social worker helping adults understand children’s behavior. But it wasn’t until 2013 when a stage 4 cancer diagnosis pushed her to take a deeper stand for change, uncovering how cultural expectations sabotage our dreams. She has been featured in Forbes, Entrepreneur, Real Simple Magazine, Mind Body Green, Google, and more.When Heather isn’t working, you will find her living out what she teaches which may include kayaking Alaska, snowboarding, hiking, or anything else that challenges what she believes is possible for herself (and inviting her children along the journey). Life is full of opportunities. It’s time to feel alive.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Are you ready to say F birth control? Tune in if you want to safely get off birth control, learn what your symptoms may be telling you, and focus on alternatives to hormonal birth control.This episode is part 2 of the 2-part conversation about birth control. Part 2 features Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist, Rach Hoeppner. Rach shares what is actually happening within our bodies while on hormonal birth control as well as the unknown side effects. She gives guidance on how to come off birth control and steps from her program, Better Than Birth Control, which focuses on detoxification and gut health. The information Rach covers in this episode is so eye opening, and a must listen for any woman in your life. Tune in and share with your friends and family so we can create awareness about what hormonal contraception is doing in the body and how harmful hormonal birth control can be.  The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE:●   [6:12] What led Rach to become a holistic health nutritionist?●   [12:22] Rach shares how she works with her clients. ●   [14:44] What is hormonal birth control actually doing in our body?●   [19:22] Rach discusses some of the unknown side effects of birth control. ●   [24:35] Why should you not stop hormonal birth control cold turkey?●   [26:39] What is Post Birth Control Syndrome?●   [29:10] How does your body protect you and your essential organs from an overflow of hormones? (hint: fat cells)●   [34:50] Rach shares the roadmap steps in her program: Better Than Birth Control. ●   [42:50] While focusing on detoxification and gut repair, how long might it take for a cycle to return?●   [45:25] How do we know if the symptoms we're experiencing are a result from hormonal birth control versus the symptoms of what potentially led us to start hormonal birth control in the first place? How are the symptoms different from perimenopause? ●   [51:22] What are a couple key lifestyle elements to think about while going through the detox and repair process?KEY TAKEAWAYS:●   For your cycle to fully return to the way mother nature intended it to, it may take 1 month per year of you taking birth control. So if you were on birth control for 10 years, expect it to take 10 cycles to return to normal.●   Many young girls and women get put on birth control to help with symptoms they are experiencing such as heavy bleeds, cramping, or acne. All of these symptoms have an underlying cause that birth control is not going to fix. Birth control strictly puts you into a medicated menopause, and the symptoms will return when you get off birth control. ●   The extended use of hormonal birth control has the ability to shrink your ovaries by up to 50%. And the size of your ovaries has a direct correlation to your number of fertile years.QUOTES: “As of 2017-2019, it was something like 60% of women aged 15-49 were on some form of hormonal birth control...odds are, this applies to most people.” - Jenn Trepeck“By the time I was 23, I was on six different medications and I felt awful. I just felt terrible all the time. I remember going to doctors and being like, what is causing this? Why am I so sick and these medications aren't making me better? I felt like I was just getting doors closed in my face and no doctor ever questioned my hormonal birth control ever.” - Rach Hoeppner“I think one of my biggest takeaways, Jenn, is that women are terribly underserved and highly overmedicated and all medication does is work to mask symptoms.” - Rach Hoeppner“I like to remind women that hormonal birth control is actually medicated menopause. And if it was labeled that way, I do not think people would take it as willingly.” - Rach HoeppnerRESOURCES:Birth Control Part 1 Podcast EpisodeSeven Day Detox Podcast EpisodeThe Body's Natural Detoxification Pathway Podcast EpisodeBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESReal Health With Rach WebsiteFREE Pathways of Detoxification Support GuideBetter Than Birth Control CourseReal Health With Rach InstagramReal Health with Rach Facebook GUEST BIO:Rachel Hoeppner is a Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist. She entered the field of holistic health after being underserved by conventional medicine that put bandaids on her symptoms in the form of medications. Through her training and with years of experience, Rach was able to heal her PCOS, hypothyroidism, severe cystic acne, and extreme anxiety naturally without medication, including hormonal birth control. Now in her private practice she is passionate about helping women detox from hormonal birth control, identify the true causes of their symptoms, and live in harmony with their hormones to look and feel their absolute best!

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

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

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

If you’ve ever said “I’m addicted to (a food)” or you’re ready to truly overcome food addiction without dieting, this episode is for you! On today’s episode, Jenn is joined by Glenn Livingston, the author of Never Binge Again. Glenn discusses his story of overcoming food addiction as well as the studies he performed to understand why food addiction is so difficult to manage. He gives us a glimpse into the food creation and marketing that companies use to draw us in and make food so addictive. Glenn walks through how he helps his clients overcome food addiction once and for all so they can reclaim control of their lives. Tune in today to learn how to quiet your “inner pig”.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:●   [7:05] How did Glenn get into the psychology space and what’s his history with overeating?●   [9:33] What were the things that brought Glenn to a new paradigm?●   [11:52] How does the brain work to make decisions?●   [13:15] What were the survey results Glenn found when asking people what foods they tend to overeat or crave and the meanings behind those cravings?●   [16:58] How true is it that food is made to be addictive and marketing is designed to get you to crave food?●   [20:35] How do we know where the line is between an addictive relationship with food vs. really just enjoying food?●   [23:54] Where does Glenn have clients start in healing their relationship with food?●   [24:34] What are the two sets of thoughts that our mind has and how can you manage them?●   [28:40] How do we identify the “inner pig” voice vs. other voices in our head?●   [34:32] How long does it take for someone to get to tune out the “inner pig”?●   [35:28] What are some other elements at play and how can we utilize those to overcome food addiction? ●   [39:06] Glenn explains his analogy of a leaky fireplace.KEY TAKEAWAYS:●   A great place to start when you are working to overcome binge eating/food addiction is to ask yourself “how do I eat in accordance with my own best judgment?” When you ask yourself this question and really listen, the answer will be clear. Your body will seek what is nutritious for it.  ●   As always when changing your habits, start small. Create one simple rule - what's the one thing you could do that wouldn't be too burdensome, that you could and would do, but it would still make a big difference and point you in the right direction. Examples: don’t eat anything out of a bag, don’t go back for seconds, only eat chocolate on the weekend.●   When you find yourself in a moment of wanting to break your one small rule, do some breathwork. Breathe in for a count of 7, breathe out for a count of 11. This will engage your parasympathetic system so your body can rest and digest. QUOTES: “With 40% of the population obese...there's a very powerful outside force." - Glenn Livingston“When you encounter a variation in flavor in nature, that's also a potential signal that diverse micronutrients are available so you're more likely to keep eating. So they [food manufacturers] found they could get people to eat more if there's a very slight variation in flavor." - Glenn Livingston“We've spent so long following the rules of some plan out there that we also forget and have lost the connection to how we feel when we eat things.” - Jenn Trepeck"The way the brain works, it's not just as easy to start tomorrow." - Glenn Livingston“The core problem with food addiction is listening to your whims and impulses and emotions rather than your intellect.” - Glenn Livingston“You can only ever use the present moment to be healthy.” - Glenn LivingstonRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES: Never Binge Again WebsiteNever Binge Again FacebookNever Binge Again PodcastNever Binge Again YouTubeGlen Livingston’s InstagramGlen Livingston’s FacebookGlen Livingston’s LinkedInGUEST BIO:Glenn Livingston, Ph.D. is a veteran psychologist and was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. You may have seen his (or his company's) previous work, theories, and research in major periodicals like The New York Times, The Los Angeles Times, The Chicago Sun Times, The Indiana Star Ledger, The NY Daily News, American Demographics, or any of the other major media outlets you see on this page. You may also have heard him on ABC, WGN, and/or CBS radio, or UPN TV.Disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Laughter. Is laughter truly the best medicine? Laughing can increase oxygen intake, stimulates the heart, lungs, and muscles, and increases the endorphins released by the brain. It relieves the body’s stress response and can soothe tension. Tune in to learn how you can get more laughter in your life along with some fantastic jokes! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about autophagy. What is autophagy? You may have heard about autophagy as a way to get younger, healthier cells. This seems to be the latest anti-aging strategy, but does it truly work? On its own, our cells go through autophagy when your cells are stressed, deprived of nutrients and oxygen, or the cells are damaged, but there are other ways to put your cells into a state of autophagy. Tune in to learn about autophagy and whether or not it’s worth it for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With A Side Of Fries MerchA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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

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

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the weight of muscle vs. the weight of fat. This is, in fact, a myth; muscle does not weigh more than fat. A pound is a pound is a pound. The difference lies in the surface area taken up by a pound of muscle that is different from the surface area of a pound of fat. A pound of muscle is smaller than a pound of fat. Tune in to learn better ways to track your progress and how to get more accurate measurements of your results. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Planos Nutrition WebsiteAndres Ayesta's InstagramAndres Ayesta's TikTok Andres Ayesta's FacebookAndres Ayesta's YouTubePodcast IG pageThe Nutrition Blueprint PodcastAtomic Habits by James Clear

The key to getting the results you want is about more than just the foods you eat!On today’s episode, Jenn has sports dietitian and the founder of Planos Nutrition, Andres Ayesta on the show. Andres shares the 4 pillars of his Nutrition Blueprint Method and how each pillar creates a successful journey to reaching your goals. He talks about the All or Nothing Disease and Self Compassion Syndrome and how to change the deeply ingrained thoughts in our brains to be more positive and proactive to achieve results. Andres shares why gratitude and compassion are so important for keeping you on track with your goals. Tune in today to learn how to move forward for the next 6 months to achieve your health goals in a long lasting way.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE:●   [5:53] Andres shares his story. ●   [11:26] Andres walks us through the 4 pillars of Planos Nutrition.●   [16:24] The missing link between knowing what to do and actually doing it.●   [18:23] What are the “7 Whys”?●   [23:29] What is the tie between the way we talk to ourselves and the results we see?●   [25:39] Andres explains the “All or Nothing Disease.” ●   [27:41] What is “Self Compassion Syndrome” (or lack thereof)?●   [30:12] Andres provides some tips and strategies to change your mindset.●   [32:31] How can gratitude lead to better decisions?●   [39:03] What guidance or suggestions does Andres have to help people reflect on the last 6 months and move forward for the second half of the year? KEY TAKEAWAYS:●   Awareness creates change. When you can step back and look at your goals and then look at the actions you are taking, you can ask yourself are your actions actually aligned with your goals or do you need to shift things in your life to better hit your goals?●   Gratitude is such a great way to shift your mindset. Instead of dwelling on what isn’t going right in your life, look at what is right in your life right now? Take a moment to note what you are grateful for today. What is a win from the past 24 hours, a win from the past week and a win from the past 3 months. An attitude of gratitude will start to reshape the way you see things in your life. ●   What do you want the next 6 months to look like? Write down what you want the future version of you to look like in the next 6 months. Focus on the immediate step that you can take tomorrow, and then the next step for the next day. Learn to enjoy each of the steps along your path.QUOTES: “What many people typically struggle to understand is that from 0 to 100 there's a lot of numbers in between. And when you're trying to get to a destination, you can totally get there if you go at 20, or if you go at 30, or if you go at 40 mph right, you don’t have to sprint.” - Andres Ayesta “Mindset is like a muscle and you have to work it out every single day and the more that you do, the more you start to actually create new pathways.” - Andres Ayesta“We point our light towards everything else and everybody else but ourselves. I think for people listening to this podcast, ask yourself the question, when was the last time you actually shined the light on you? And then you looked into yourself, and asked these questions about yourself. When was the last time the conversation happening inside your head was a positive one, and most likely you're gonna be like, it’s been awhile.” - Andres Ayesta   “If we don't change the way we think, it's hard to change the way we live and in order to change the way we eat we have to change the way we live; it's all connected." - Andres Ayesta“Understanding why is the missing link between knowing what to do and actually doing it.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Planos Nutrition WebsiteAndres Ayesta's InstagramAndres Ayesta's TikTok Andres Ayesta's FacebookAndres Ayesta's YouTubePodcast IG pageThe Nutrition Blueprint PodcastAtomic Habits by James ClearGUEST BIO:Andres Ayesta is a sports dietitian and the founder of Planos Nutrition, with over 12 years of experience helping people transform their nutrition and lifestyle. He works with busy professionals and parents to help them boost their energy, improve their confidence, and show up as the best version of themselves, using a personalized, evidence-based nutrition blueprint.With a bachelor's degree in Nutrition and Dietetics from the University of Southern Indiana and a master's degree in Exercise Science and Sports Nutrition from the University of Central Florida, Andres has earned numerous certifications, including Certified Strength and Conditioning Coach (CSCS) and Certified Specialist in Sports Dietetics (CSSD). He is a licensed Registered Dietitian in the state of Florida and provides coaching programs worldwide. To this date, Andres has helped over 650 clients to optimize their nutrition, lifestyle, and mindset.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Popsicles. Popsicles are a popular choice when it comes to having a cold, sweet treat or a substitute for ice cream, but did you know that popsicles qualify as an ultra-processed food? Popsicles contain high sugar content and additives such as gums and thickeners that, studies show, can cause gastrointestinal upset. The dyes used to color popsicles have also been linked to hyperactivity in children. Jenn shares which ingredients to avoid when choosing popsicles and how reading the nutrition labels can actually help you choose the best option available to you. She also shares how you can make your own popsicles with a couple of fresh ingredients! Tune in today to learn if popsicles are really a healthier option compared to ice cream. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about strawberries. June is the best time of year for strawberries, so get them while you can! Strawberries are packed full of antioxidants, studies have shown they have two to eleven times more antioxidants than other fruits. They can help with heart health, support reduced inflammation, and may reduce LDL. When buying them, remember the season, go for organic, medium sized, firm, deep red when available. Tune in for some of Jenn’s favorite ways to eat them and more great nutrient information. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram