Explorez tous les épisodes du podcast Salad With a Side of Fries Nutrition, Wellness & Weight Loss
| Titre | Date | Durée | |
|---|---|---|---|
| Nutrition Nugget: Rice Cakes | 06 Sep 2024 | 00:14:14 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rice cakes. Rice cakes get a lot of attention as a great quick healthy snack…but are they really? Jenn walks through the nutrition facts, explains how they are “empty carbs” and yet still shares great tips for how you can healthfully implement rice cakes into your day, if you enjoy them. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Your Default vs Your Design (feat. Kate House) | 04 Sep 2024 | 00:52:22 | |
Jenn and her guest Kate are letting you in on a little secret today - you have the power to change your life. This episode is packed full of tips on how to stop living your life on default mode, and how to design the life you live. This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your 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:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: Willpower Guzzlers Podcast Episode The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES Free month of LBD Collective Membership Overcoming Overwhelm Masterclass GUEST BIO I’m Kate House, your host of the Live By Design Podcast and founder of the empowerment coaching program - the Live By Design Collective! I help women who feel stuck and overwhelmed and want to move through life with confidence and clarity set and actually achieve their personal goals with soul via mindset shifts, personal growth practices, healthy habits, and guilt-free self care! You can find me living in my small town of Gettysburg, PA with my husband (and college sweetheart!), my two little boys, and two mischievous pup dogs too. As a Behavior Change Specialist, Empowerment Coach, Top 2% Globally Ranked Podcaster, and Virtual Summit Host, I’m perfectly poised to support you in living by design and not by default via my signature method: The Live By Design Blueprint. ⭐ Because YOU are the architect of your extraordinary life! ⭐ | |||
| Nutrition Nugget: Purslane | 02 Aug 2024 | 00:13:49 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Purslane. While you’ve probably never heard of it, you have likely seen it before. Purslane is the weed that you may find between the cracks of a sidewalk, but it is actually a superfood. Packed full of micronutrients, minerals, and antioxidants, this may be a great option to add into your nutrition repertoire. Tune in to learn more about how to identify purslane, where to buy it, and great ways to add it to your meals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Top 5 Tips for Digesting Nutrition News | 27 Sep 2023 | 00:47:50 | |
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 Trepeck RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Cauliflower | 22 Sep 2023 | 00:10:48 | |
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: Become A Member of Salad with a Side of Fries | |||
| Macrodosing as a Therapeutic Tool (feat. Dr. Randall Hansen) | 20 Sep 2023 | 00:53:24 | |
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 Hansen RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES GUEST 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: Milestones | 15 Sep 2023 | 00:07:10 | |
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 Fries | |||
| Special Edition: Jenn on Super Woman Wellness | 13 Sep 2023 | 00:44:10 | |
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 Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch | |||
| Nutrition Nugget: More Activity, Less Gym | 08 Sep 2023 | 00:09:06 | |
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 Fries | |||
| The Cortisol, Insulin, Adrenaline Pyramid (feat. Ali Damron) | 06 Sep 2023 | 00:47:07 | |
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 Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES” GUEST 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: Corn | 01 Sep 2023 | 00:15:35 | |
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 Jenn Become A Member of Salad with a Side of Fries | |||
| So You Think It's Healthy? | 30 Aug 2023 | 00:57:45 | |
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 Trepeck RESOURCES: Ep 38 - My Five Cents Podcast - Featuring Jenn Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Focus | 25 Aug 2023 | 00:08:20 | |
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 Fries | |||
| Movement & Self-Worth vs Diet Culture (feat. Katie Bramlett) | 31 Jul 2024 | 00:42:02 | |
Do you constantly put pressure on yourself to look a certain way, or weigh a certain weight? Are you willing to do anything just to lose weight while ignoring how your body and mind feel? What if we told you that isn’t the best way to honor yourself and it isn’t even the best way to reach that goal! Tune in today to understand a different perspective around your activity, self worth and the options available to you. This week Jenn is joined by CEO and Co-Founder of WeShape, Katie Bramlett. After years of having a successful company, Katie couldn’t get aligned with what they were promoting, so she decided to take it in a different direction, creating WeShape. Her new business focuses on movement and self worth instead of diet culture. In this episode, she talks about what diet culture tells us about our self worth, and how someone can start finding body liberation. She discusses how to connect with your body to determine what movement is in alignment for you, and how to honor yourself along your fitness journey. Tune in to learn how to determine your individualized fitness 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:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: Jenn Trepeck's Episode on Weight Loss and Wellness For Real Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES WeShape Website and 2 Week Free Trial Feeling Lighter Podcast Instagram The Feeling Lighter Podcast Apple GUEST BIO Katie Bramlett is the CEO and Co-Founder of WeShape and Host of The Feeling Lighter Podcast by WeShape. With a background in Psychology and excellent skills with Infrastructure and Operations, Katie concentrates on the goal that you should strive to feel better in and about your body, not focusing on how to change your body. With over twenty years of experience, Katie is passionate about social change and is leading WeShape’s brand mission of bringing awareness to the toxic weight loss culture. Her entire company and product is rooted in intention, movement, community, and beliefs. She aims to help people bring self love and emotional intelligence to fitness and to create self awareness through meaningful conversations. | |||
| Birth Control Part 2: Ditching the Pill (feat. Rach Hoeppner) | 23 Aug 2023 | 01:05:51 | |
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 Hoeppner RESOURCES: Birth Control Part 1 Podcast Episode Seven Day Detox Podcast Episode The Body's Natural Detoxification Pathway Podcast Episode Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES FREE Pathways of Detoxification Support Guide Better Than Birth Control Course Real Health With Rach Instagram Real 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: Tofu | 18 Aug 2023 | 00:14:41 | |
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 Fries | |||
| Birth Control, Part 1: FDA Approval & What Happened Next (feat. Mike Gaskins) | 16 Aug 2023 | 00:52:19 | |
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 Gaskins RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: In the Name of the Pill Instagram In the Name of the Pill Facebook In The Name of The Pill Website GUEST 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: Luteolin | 11 Aug 2023 | 00:11:05 | |
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 Fries | |||
| Food Addiction (feat. Glenn Livingston, PhD) | 09 Aug 2023 | 00:46:59 | |
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 Livingston RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: GUEST 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: Laughter | 04 Aug 2023 | 00:10:27 | |
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 Fries | |||
| Tracking without Counting Calories, Macros or Points | 02 Aug 2023 | 00:43:06 | |
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 ● Gratitude QUOTES: “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 Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch | |||
| Nutrition Nugget: Autophagy | 28 Jul 2023 | 00:16:49 | |
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 Fries | |||
| Raising Your Basal Metabolic Rate After 40 (feat. Brad Williams) | 26 Jul 2023 | 00:47:12 | |
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 Williams RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: Brad's Twitter: @Over40FitHacks Over 40 Fitness Hacks - Podcast GUEST 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: PBfit | 21 Jul 2023 | 00:13:44 | |
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 Fries | |||
| Nutrition Nugget: Thunderbird Real Food Energy Bars | 26 Jul 2024 | 00:12:22 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Thunderbird Real Food Energy Bars. While the ingredients are simple and real food, are they really the best choice to have on hand? Jenn walks through the nutrition facts of a few different bars to determine who these energy bars may be best for. Tune in to learn if this is something you should have stocked in your desk drawer or just eat on occasion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Me Effort vs. We Effort | 19 Jul 2023 | 00:40:45 | |
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 Trepeck RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Does Muscle Weigh More Than Fat? | 14 Jul 2023 | 00:08:38 | |
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 Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: | |||
| A Mid-Year Self-Assessment (feat. Andres Ayesta) | 12 Jul 2023 | 00:52:38 | |
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 Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: The Nutrition Blueprint Podcast GUEST 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: Popsicles | 07 Jul 2023 | 00:14:38 | |
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: | |||
| What is Health? | 05 Jul 2023 | 00:48:24 | |
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 Trepeck RESOURCES: | |||
| Nutrition Nugget: Strawberries | 30 Jun 2023 | 00:13:30 | |
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: | |||
| Diet Pills (Ozempic, Wegovy, Mounjaro) & The Real Shortcut | 28 Jun 2023 | 00:48:02 | |
Ozempic, Wegovy, Mounjaro are creating a deadly standard in diet culture. Jenn is telling us the real short cut, as she sees it. Today, Jenn is discussing the trending diet pills (or really pharmaceuticals being used for weight loss) that are currently taking the market by storm: Ozempic, Wegovy, and Mounjaro. While your insurance may be covering these pills to assist with weight loss, are they the real deal? And what about Berberine which is being called “nature’s Ozempic”? Jenn walks through the expectations that people have of taking these diet pills, how they work in the body and how successful outcomes are determined. She also shares the real shortcut, as she sees it, that can create weight loss in a healthy, long lasting way. Tune in today to understand the healthier ways to achieve weight loss goals and what you are desiring. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:00] What are Ozempic, Wegovy, Mounjaro and how are they used? ● [9:42] How quickly do you notice the effect of these drugs and what side effects are there? ● [12:44] What were the original uses for these pharmaceuticals? ● [16:07] What do people experience by taking these options? ● [16:32] How do they work in the body? ● [19:35] How are successful outcomes determined? ● [21:58] Do these meds mean that you can eat what you want and stop working out? ● [23:30] What is berberine? Is it really “nature’s ozempic”? ● [25:32] What happens when people stop taking Ozempic, Wegovy, Mounjaro or other diet pills? ● [27:00] How do these feed into the toxic diet culture we already have? ● [33:18] What is the real short cut? ● [40:02] What are some supplements that may be helpful with weight loss in a way that improves health? KEY TAKEAWAYS: ● Ozempic, Wegovy, and Mounjaro reduce the rate of gastric emptying so we feel fuller longer. Decreases hunger and appetite, increases fullness which gives reduced food consumption and weight loss. This could impact the nutrients that someone is actually getting creating a potential for malnutrition and a loss of muscle more than a loss of fat. ● BMI is not an indication of health or health outcomes. Those are better assessed by looking at body completion, how much of our body is fat, lean muscle, water, organs, etc. 5 Lifestyle Medicine Aspects: ● Fitness (movement daily) ● Nutrition (low glycemic impact foods and some supplementation) ● Measuring body fat percentage (focus on change rather than the number) and Fasting glucose (ask dr. to do a fasting glucose test) ● Address stress in your life ● Stop smoking/drinking alcohol QUOTES: “What they're seeing with people on these medications is that it's 2/3 muscle loss, 1/3 fat loss. They might be a lower number on the scale but they are fatter at that lower number...that is not health." - Jenn Trepeck “You cannot supplement your way out of poor nutrition. Period. Supplements can help but if you’re eating calorically dense, nutrient deficient foods, there are no supplements that can undo your food.” - Jenn Trepeck “I wish I was exaggerating when I said I think this is deadly and it's setting a deadly standard, and I’m beside myself over it.” - Jenn Trepeck “The real shortcut isn’t any one thing. The real short cut is a combination of things, which are really lifestyle medicine’s top 5.” - Jenn Trepeck “Lifestyle medicine is about shifting our habits and our lives to create health and energy and vitality…life to years and years to life.” - Jenn Trepeck RESOURCES: Recommended Scale: Tanita and Omron | |||
| Nutrition Nugget: Grapes | 23 Jun 2023 | 00:13:20 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about grapes. Grapes are a great option as a snack because they have excellent nutrients and are less likely to spike blood sugar…even if your diabetic friend said grapes have too much sugar. Red, black, or purple grapes are high in antioxidants and are great for people with endometriosis. Tune in to hear one of Jenn’s favorite snack ideas with grapes to keep you satisfied all summer long! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: | |||
| How to Naturally Balance Your Hormones? (feat. Leah Brueggemann) | 21 Jun 2023 | 00:54:24 | |
Although it is common, it is not natural for your period to be painful and a miserable experience! Today Jenn is joined by functional nutrition practitioner Leah Brueggemann who specializes in balancing hormones. Leah walks us through the four different phases of a woman’s cycle, including what your energy may be like in each phase, the ways to eat and move your body, and what signs to look for if your cycle is out of sync. Leah discusses the impact that birth control has on your cycle, and what approach to take while going through perimenopause. Tune in today for some valuable information around your cycle health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:28] Leah shares her story and what made her get into the health field. ● [13:06] Can birth control balance your hormones? ● [14:40] The Menses Phase. ● [19:10] The Follicular Phase. ● [21:20] The Ovulatory Phase. ● [24:57] The Luteal Phase. ● [28:40] When should you have progesterone tested? ● [33:45] What lifestyle things should we do to align with the phases? ● [38:27] How does birth control manipulate the phases? ● [40:38] How to approach the perimenopause/menopause phase of life. ● [44:30] What minerals should we add to our diet to support hormone health? KEY TAKEAWAYS: ● Your cycle is continually going, there are 4 different phases that affect each week of the month. Understanding the phases helps you to understand your energy, mood, nutrition, and how you can fuel your body to set the building blocks up for optimal hormonal regulation. ● Calcium, magnesium, sodium and potassium are the 4 main minerals that are our building blocks. 78% of women are deficient in the US in magnesium. Add potassium through your diet before adding supplements. Always talk with your doctor before adding in supplements. ● Changing your lifestyle habits, managing stress, getting enough sleep, moving your body, are the best places to start with managing your hormones, as well as partnering with a functional medicine doctor. When getting blood testing, you may be told everything looks normal, but you want everything to look optimal, which a functional medicine doctor can help with. QUOTES: “Women's health is human health, across the board. Full stop." - Jenn Trepeck “Nobody was talking about this, they just tried to put me on a progesterone cream or whatever it was. So that's why I just threw everything out the window. I was like, this isn't working and I started just eating for nourishment.” - Leah Brueggemann “But we have just been taught that periods are the bane of being a woman. Like they're horrible. You should suffer. And you think you need to have all of this Motrin and Midol and you're gonna be bloated and you can't go anywhere on your period. And you guys, that's not normal. It's so common.” - Leah Brueggemann “Stress is like the cascade for everything. When you're in that luteal phase, if you have lower progesterone, you'll tend to notice symptoms like maybe tender breasts, or maybe you have spotting before your period, or maybe you get a ton of bloating, or maybe you just wanna kill everybody that comes into contact with you. If you get super snappy or maybe you get really anxious or super pms, or you start breaking out, progesterone may be the culprit. But you wanna think about the estrogen and progesterone in relation. Progesterone may be okay, and then estrogen is just too high in relation to it. Or maybe progesterone does get up high enough, but then it falls too quickly.” - Leah Brueggemann RESOURCES: Become A Member of Salad with a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Balancing Hormones Naturally Instagram Balancing Hormones Naturally Facebook GUEST BIO: Leah Brueggemann is a Functional Diagnostic Nutritional practitioner, specializing in hormonal balance for women. She helps women balance their hormones naturally with nutrition, lifestyle and finally getting to the root issue. She has personally helped over 400 women get painless periods, stabilize their moods, lose weight and scale to 6 figures in their business. Leah has a passion for helping women connect to their cycle, which is their super power. When Leah is not chatting about hormones you will probably find her hanging out with her two sons and husband in the outdoors or reading a good book. | |||
| Nutrition Nugget: Cottage Cheese | 16 Jun 2023 | 00:11:47 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about cottage cheese. Cottage cheese is all the hype right now, especially since the cottage cheese diet went viral, but is it the answer to weight loss? Jenn breaks down the nutrition facts for cottage cheese and discusses the pros and cons of adding it to your diet. With 14g of protein per serving, it can be your secret ingredient to getting more protein into your diet, however make sure to add in veggies, fruit or quality fat to create a full snack or meal. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: | |||
| Untying the Knot of Fitness & Body Composition | 24 Jul 2024 | 00:49:19 | |
When you think about your health, what is it that you picture? When you push yourself to workout, what do you say to yourself? Do you exercise because you hate your body and want to change it? Do you think about how you look or how many pounds you want to lose? If you find yourself focusing on fitness because it’s supposed to change your body composition, you may be missing the bigger picture of what health means. This week Jenn is talking about untying the knot of fitness and body composition. Many times, we can get stuck in a cycle of obsessing over what we look like in the mirror, and the results will determine whether we are “healthy” or not. But what if we looked at all the other factors that go into health? During this episode, Jenn discusses how psychology plays into our feelings around our fitness regime, the hierarchy of movement, and what the other parts of health include. She describes how she utilizes tracking with her clients so they can see what their habits are when they are feeling their best. Tune in to learn how to reframe your thoughts around exercise and appreciate the miracle of the body you have. 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:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: LAST CHANCE: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024 Jenn Trepeck's Episode on Weight Loss and Wellness For Real Become A Member of Salad with a Side of Fries | |||
| Is Perfectionism Hiding Your Pain? (feat. Dr. Margaret Rutherford) | 14 Jun 2023 | 00:50:25 | |
Could your perfectionism actually be a sign of depression? Today, Jenn is talking with Dr. Margaret Rutherford, a clinical psychologist with thirty years of experience, who is also an author, TedX speaker, and podcast host. Dr. Rutherford discusses the two types of perfectionism, and how one version of it is maladaptive and is actually harming us. She describes what socially determined perfectionism is, and gives some helpful tips about identifying it and tools to work through challenging the behaviors. Tune in to find out if perfectionism might actually be hiding your pain. This episode may contain topics that are triggering such as abuse and suicide. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:10] Was Dr. Margaret Rutherford always interested in the psychology space? ● [7:50] Did Dr. Margaret Rutherford struggle with eating in her younger years? ● [11:00] How did she come to find the overlap of perfectionism and depression? ● [14:46] Where is the line between a coping or survival strategy vs. behaviors that are maladaptive and hurt us? ● [20:34] What is socially determined perfectionism? ● [26:44] If we don’t identify with this conversation, how can we support others who may? ● [30:39] How do vulnerabilities translate into flaws? ● [31:46] How do we help people walk through healing? What are Dr. Margaret Rutherford’s 5 stages of healing? ● [37:37] How do you start to challenge your behaviors? ● [38:55] How does Dr. Rutherford help patients find true self compassion? ● [41:03] Why is “breaking the silence” so important? KEY TAKEAWAYS: ● How we hide perfectionism depression: we don’t allow the experience of negative emotions. It's almost like dissociating, like it's there, but we don’t feel it. There is also the fear of being exposed. The shame invades our self worth. Vulnerability translates into flaws. ● Even if you have moved past or healed past toxic behaviors, it is still possible to struggle with toxic thinking. For example, if you’ve struggled with an eating disorder in the past but no longer have those behaviors, you may still struggle with the thoughts that come with eating disordered thinking. ● Many times, the effort to control the uncontrollable often shows up in our food as perfectionism. ● Not all perfectionism is destructive, but destructive or maladaptive perfectionism is. Maladaptive perfectionism can lead to increased risk of suicidality and it can be easy to hide. QUOTES: “But the trauma timeline is very helpful for people because it actually asks you to go back to certain times in your life when you were very young, to when you’re a teenager, to when you’re in your twenties or thirties, and talk about the things or acknowledge the things that were helpful to you, that really helped you feel good about yourself and the things that did not, the things that began to make you feel unsafe or unlovable. And you wanna go back with compassion. It’s not about blaming people.” - Dr. Margaret Rutherford “But where you get hope is when you see yourself change. When you allow yourself to express an emotion you’ve never allowed yourself to express. When you do something or you don't do something you always do, that you can begin to say I am making choices in the moment.” - Dr. Margaret Rutherford “It just begins opening. It begins giving you freedom. Self-compassion is important, but so is the sense of self-acceptance. And my working definition of self-acceptance is that neither your strengths nor your vulnerabilities completely define you. They both exist, but they don’t. Neither one of them completely define who you are.” - Dr. Margaret Rutherford "Looking closer at your own perfectionism and understanding yourself might be a critical piece for your mental and physical health." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Dr. Margaret Rutherford Website Perfectly Hidden Depression Book Dr. Margaret Rutherford's Instagram GUEST BIO: Margaret Robinson Rutherford Ph.D., a clinical psychologist with thirty years of experience, is also an author, TedX speaker, and podcast host. Her book, Perfectly Hidden Depression: How to Break Free from the Perfectionism That Masks Your Depression, has reached thousands here in the US, as well as having an international impact, with translations reaching from Korea to Italy, Turkey to Germany. Her highly popular podcast, The SelfWork Podcast, has been continuously rated as one of the best podcasts for mental health and depression. Dr. Margaret’s known for her vibrantly engaging and theoretically well-crafted presentations, whether live or virtual. Whether her diverse audiences are made up of mental health professionals, construction workers, or office managers, her passionate message is that healthy mental and emotional lives can be created through becoming more transparent with one another. Sharing who you really are with those you trust is a huge step toward connection and good mental health. Rates of depression and suicide are skyrocketing. And there’s something we can do! She’s further challenging the mental health profession to question their overreliance on the official symptom checklist for diagnosis. Instead, we need to create normalcy around suicidal feelings, listen to each person’s actual experience of their life, and respond with safety and compassion, rather than stigmatizing this very real and excruciatingly painful part of human existence | |||
| Nutrition Nugget: Orange Juice | 09 Jun 2023 | 00:11:31 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about orange juice. Is it really the best option to get Vitamin C? While Vitamin C is a powerful nutrient that has many health benefits, orange juice is not the best way to get it. Eating a cup full of fruit or vegetables will get you way more nutrients than a glass of OJ. If you really want orange juice in your life, tune in to hear some great lower sugar ways to add it in for you and your family. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: | |||
| Building a Balanced Plate | 07 Jun 2023 | 00:56:36 | |
If you’ve ever said, “oh, I can’t have that” or “if being healthy means giving up (fill in the blank), I’m out,” this episode is for you! Eating a balanced diet is more than eating this, not that; it’s how we think about food and how we build the plate. On today’s episode, Jenn is giving her best tips on how to build your plate for breakfast, lunch, dinner and snacks. She gives some insightful advice around creating quality meals and how to manage the way you eat your favorite, more indulgent foods. If you’ve never heard of food stacking or are feeling frustrated by eliminating food groups, this episode is for you! Tune in for some tangible tips on eating to nourish your body and feel the best you’ve ever felt! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:01] Tips on building a balanced breakfast. ● [7:47] Building a delicious yogurt bowl that will keep you satisfied for 3-4 hours. ● [12:36] How to build a well rounded bowl of oatmeal. ● [13:29] The low-down on toast and how to build a meal around the toast. ● [18:28] How to create a delicious breakfast salad. ● [20:11] What are good on the go breakfast options? ● [24:50] Some delicious snack tips when craving bread, crunch or sweets. ● [32:54] What is food stacking? ● [34:45] How to ‘food-stack’ when eating out at a restaurant. ● [37:23] Utilizing “quick” food items for meals. ● [40:48] Making plain veggies taste good. ● [41:08] How to eat healthy meals that could otherwise be seen as “junk food” - pasta, pizza, burgers, etc. ● [47:48] Key takeaways of building plates for your main meals. ● [48:39] Tips for getting more veggies. KEY TAKEAWAYS: ● If you have 1-3 oz of protein, it's going to sustain a woman for an hour or two. If you’re having 4-6 oz of protein it's going to sustain that person for about 4 hours. When making a meal, notice how much protein you are having and how long it’ll last you. Build the plate to last for your next meal. ● Eat your proteins, veggies, fiber first before you add in any of the extra stuff like rice or noodles. This allows the proteins, veggies and fiber to digest first which can help balance your blood sugar and limit fat storage. ● Here are the amounts of foods you should have each day: 8-12 servings of vegetables, 1-2 servings of fruits, protein each time that you eat, and then quality fat 2-4 times per day. Focus on variety. Plan your meals around your vegetables, not the protein. QUOTES: “Our focus should be getting the protein, quality fat, and fiber that's gonna keep our blood sugar balanced and start our day really well.” - Jenn Trepeck “A meal for a woman is 4-6 oz of protein, a meal for a man is 6-8 oz of protein, so how are we building that?” - Jenn Trepeck “The objective is just to make it work and figure it out, not to let this completely consume your life.” - Jenn Trepeck “The only difference between a meal and a snack is how much we’re having at a time.” - Jenn Trepeck “Essentially the food stack is such that we are blunting the impact of the higher glycemic carbohydrates on our system, whether you start with the veggies or the proteins or you have them together.” - Jenn Trepeck “It's about how we think about food, how we build the plate, that mental shift, focusing on nourishing and nutrition rather than ‘oh I can’t have that.’” - Jenn Trepeck RESOURCES: | |||
| Nutrition Nugget: Genes and Epigenetics | 02 Jun 2023 | 00:09:28 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Genes and Epigenetics. While genes are the DNA responsible for our human structure and can have an impact on our weight, cravings, addiction habits and more, there is a way to impact them for the better. Introducing epigenetics. Our epigenetics allow us to understand how our behaviors and environment can affect the ways our genes express themselves. Tune in to learn how you can’t change your genes, but how your lifestyle can impact them. You are not doomed, your health is in your hands, so take back control! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: | |||
| The Two-Hundredth (feat. YOU) | 31 May 2023 | 00:29:57 | |
Can you believe this is the 200th episode? It’s all about YOU and your favorites! For new listeners, hear what’s possible for you when you tune in each week. Cheers to 200 Salad With A Side of Fries Episodes! To celebrate, Jenn wanted to feature YOU! In this episode you will hear from other listeners who share their stories, their feedback, their experiences and takeaways from past episodes. You are the reason that Jenn shows up each week, she believes in you and is inspired by you and feels so humbled for the community that has been created from this podcast. Listen in for voicemails from other Salad With a Side of Fries fans. Happy listening and THANK YOU to everyone who called-in. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. OUTLINE FOR THE EPISODE:
KEY TAKEAWAYS:
QUOTES: “I am so humbled by your messages. So I want to take this moment to just say thank you. Thank you for joining me each week for learning and growing and doing this together as a community. I am in awe of you. I hope you know how much I believe in you, and I am inspired by you. You are why I continue to show up each week.” - Jenn Trepeck “I don’t know of anybody that does what she does, especially being on social media, who would just give their phone number out and be more willing to talk to you on the phone and take the time to try and help you.” - Angie “Jenn did a great job in breaking down how we can still eat the foods we love while leading a healthy lifestyle.” - Billy “One of my favorite things I’ve learned from the podcast is how to eyeball portion sizes so you don’t feel like you have to weigh or measure everything you eat.” - Chloe “Another thing is I just love your Nutrition Nuggets and being a member. I love your recipes!” - Debbie “It is no surprise she’s achieved this milestone because she is so much fun, insightful, and an expert in the health and wellness space. Jenn is someone you can count on for tips, advice, and her support.” - Diana “By tuning-in to salad with a side of Fries podcast you are a powerful force in wellness and your health is yours to create.” - Jenn Trepeck RESOURCES: | |||
| Nutrition Nugget: Asparagus | 26 May 2023 | 00:10:06 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about asparagus. Asparagus is a fairly inexpensive vegetable that is full of fiber, vitamins, antioxidants, and minerals. There are different varieties of asparagus which are great to grill or roast and go well on a salad, mixed in with eggs, or in a stir fry. Asparagus is easy to overcook, so Jenn shares how she prepares her asparagus. Jenn also discusses why asparagus pee can be so fragrant to some people and not to others. Tune in to learn different ways you can add asparagus to your plate! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: | |||
| LIIT Over HIIT (feat. Jaime Brenkus) | 24 May 2023 | 00:45:39 | |
To live longer, look younger and feel better you can skip the long, high intensity workouts and do this instead! Today Jenn has Fitness Pioneer, TV Show Producer and Author, Jaime Brenkus on the show. Jaime talks about his beliefs surrounding health and fitness, especially with the boomer generation. He discusses the importance of LIIT (low intensity interval training) and how even his 8 minute workouts can help people improve their health and wellness in the long run. He shares his philosophy about efficient, effective fitness, “eating lean, green, and clean” as well as the affirmations and mindset shifts he carries with him daily. Tune in to learn the most healthy ways to move and eat as you age. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:16] Jaime tells us his story of creating his 8 minute videos and his background. ● [11:02] Why is Jaime not a fan of the P90X approach? ● [14:01] Consistency vs. intensity, how to use a daily ritual. ● [16:00] HIIT vs. LIIT ● [19:18] Jaime shares his formula for his LIIT exercises. ● [22:43] How can people ensure that movement is fast and effective vs. fast and dangerous? ● [28:34] How does Jaime recommend focusing on health as we age? ● [33:09] What are a couple of Jaime’s affirmations for mindset shifts? ● [38:18] One takeaway Jaime shares for the boomers and the 20-30 year olds. KEY TAKEAWAYS: ● People don't die of old age, they die of inactivity. Exercise is accumulated over time, so one 60 minute workout isn’t a must-do, instead do a few 10 minute workouts or periods of movement a day. ● Instead of Diet, think EDIT - what can you add more of to your life in order to improve your health. More vegetables, more oil, more exercise, more water, etc. ● This isn’t a short term journey. Doing a 6 week program and then go back to old habits doesn’t get you anywhere. Instead focus on healthy habits on a consistently healthy basis. If you have a treat or a meal that you feel bad about, don’t sabotage your whole day/week, instead pick back up on the next meal. ● Finding the motivation or the time in your busy day for a thirty minute HIIT workout can be challenging, especially as we age. The truth is, HIIT workouts aren’t realistic for everyone’s lifestyle or long term health. LIIT workouts are shorter and more applicable to everyday life, whether you’re in your twenties or sixties! QUOTES: “You gotta look at fitness as a lifestyle instead of a destination point.” - Jaime Brenkus “It's not about willpower, I don’t have any more than you do, it’s about want-power. You have to want more energy, want more strength, want more fitness, want more vitality, want more vim and vigor and that's what we’re talking about. It's not about willpower.” - Jaime Brenkus “He who has no time for his health today, will have no health for his time tomorrow.” - Jaime Brenkus “Eat lean, green and clean.” - Jaime Brenkus "Here's my formula, that's worked for 30 years: 16 moves for 30 seconds. During those 30 seconds it's about 12-15 repetitions each." - Jaime Brenkus "Exercise is cumulative. It's like a piggy bank. The more you put in, the more you get out." - Jaime Brenkus "It's changing your life without disrupting it." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With a Side of Fries Instagram GUEST BIO: Fitness Pioneer, TV Show Producer, Author, Jaime Brenkus, puts the BOOM back into Boomers & Beginners with his legendary 8 Minute workouts including the Million selling 8 Minute Abs video. Jaime has helped millions of people.... lose millions of pounds and inches. He starred in his new TV show, Fit n Delicious, which is seen in 167 countries. He Co-Authored, If you Want to Live, Move a book with Legendary First Lady of Fitness, Elaine LaLanne. Jaime's NEW routines will keep you fit, healthy, and strong in just minutes a day. His workouts can become your inspiration. He's helped millions of people...lose millions of pounds and inches. He's certified by ACSM as an Exercise Physiologist but more importantly, he has a true passion to help people. His 8 Minute series has nearly 100 Million views on YouTube. | |||
| Nutrition Nugget: Chickpeas | 19 May 2023 | 00:12:52 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about chickpeas. Chickpeas are packed with protein, fiber, vitamins, and minerals and are a great option to have on hand. They are excellent for brain health, iron deficiency, and colon health! Pair chickpeas with quinoa to create a complete protein, and as a great base for a variety of meals. Chickpeas are also a nutritious option on salads, in soups, roasted for a crunchy snack, and as a hummus. But you might need to be careful with how much you have! Plus, if your digestive system is sensitive to beans, you can also soak dried beans before eating! Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: | |||
| How to Identify & Recover from Adrenal Fatigue (feat. Taylor Wessel) | 17 May 2023 | 00:57:25 | |
You may have adrenal fatigue and not even know it! Here’s how to find out if you are and what you can do about it so you can wake up feeling rested, have energy without relying on coffee and no longer crash in the afternoon. Today Jenn has Taylor Wessel on the podcast. Taylor is a nutritionist and coach that focuses on adrenal fatigue. She walks through what adrenal fatigue is, and some of the signs and symptoms of adrenal fatigue. She discusses the best testing options on the market and dives into adaptogens and the best ways to heal adrenal fatigue. Taylor gives helpful advice on the baby steps to take and how to really tune into your body to connect and find health. Tune in today to learn more about adrenal fatigue and how to find balance in your wellness. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:51] Taylor shares her story about adrenal fatigue and hypothyroidism. ● [12:05] How did Taylor come into the nutrition field? ● [14:25] What is adrenal fatigue and what symptoms might you see if you are experiencing adrenal fatigue? ● [19:25] What does the energy pattern look like when struggling with adrenal fatigue? ● [22:48] How do people know it's actually adrenal fatigue vs. just being tired? What types of testing is available? ● [26:27] Is Dutch testing a good option to test for adrenal fatigue? ● [27:34] What causes adrenal fatigue? ● [36:10] Where should people start with healing adrenal fatigue? ● [46:32] What adaptogens are the best options? ● [48:53] Any words of caution for people realizing they have adrenal fatigue? KEY TAKEAWAYS: ● Adrenal fatigue is when your adrenals are over-processing too much stress, they can’t keep up, and they get tired. ● Blood work is a snapshot for a single period of time, whereas a saliva test takes snapshots of different points in time. ● Having something, especially with protein, 20g-30g of protein within 60-90 minutes of rising, tells your system that you're safe by balancing your blood sugar levels. This is key to keeping your blood sugar levels even throughout the day and helps with mood swings, feeling hangry, late-night snacking, and sleeping more at night. etc. QUOTES: “Stress can be coming from mental, physical, emotional, it can be environmental toxins, are you exposed to mold, do you have mold in your apartment, condo, or your home, what type of foods are you eating, are you eating a lot of pesticides, herbicides, fungicides, what type of water are you drinking, are you being exposed to chlorine and fluoride which we should not be consuming, so there's a lot of different areas that stress can come from, especially in this modern world.” - Taylor Wessel “Cortisol, although it's our stress hormone, it’s also what wakes us up in the morning. Melatonin is what puts us to sleep at night and induces just this calm sensation where we can shut down upon the light trigger there, but cortisol we need it to be higher in the morning and that wakes us up. It's our wake hormone, it's our stress hormone but also our wake hormone.” - Taylor Wessel "We need to lay off the HIIT workouts, they create stress in the body...not every day needs to be this massively intense workout for it to 'count.' Because if we're always in that place, we aren't getting that recovery which supports our adrenal health." - Jenn Trepeck “Lean into more walking, yoga, pilates, doing self check-ins every single day. What do I actually feel up for? If there's a day where your completely exhausted and depleted and it's a matter of “Do I snooze a little bit longer and just let myself get that sleep or do I wake up and force that exercise”…the type of exercise that we do is really important so pushing in a sense that you get that adrenal release, push the stress pathways that's not really the most restorative for you right now.” - Taylor Wessel RESOURCES: Become A Member of Salad with a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: Sign up for Taylor's FREE Master Class Taylor Wessel's YouTube Channel GUEST BIO: With 13+ years of experience as a Nutritionist, Taylor's holistic approach helps women struggling with burnout, adrenal fatigue, and hypothyroidism rebalance their hormones to increase energy, lose weight, sleep better, get ahold of sugar cravings, and more. After working in health clubs, integrative doctor's offices, and restaurants, plus helping to open a successful wellness center in Hinsdale, IL, she now runs her own company, Taylored Health. Offerings at Taylored Health include One-On-One Coaching, free monthly Master Classes, and Corporate Wellness programs. Taylor's philosophy is: healthy should NOT be boring or restrictive and doesn't look the same for every person. Her one-on-one 'taylored' approach helps put the FUN back into wellness, making new habits easy, approachable, and (most importantly) sustainable. Small steps, BIG results! | |||
| Nutrition Nugget: Ultra-Processed Food | 12 May 2023 | 00:13:53 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about ultra-processed food. The statistics show that 57% of adults' diets come from ultra-processed foods, and 67% of children’s daily calories come from empty calories. To identify ultra-processed foods, they are typically wrapped in plastic and contain at least one ingredient you don’t usually find in a kitchen, like emulsifiers and additives. Although there are some benefits to ultra-processed foods, such as being less expensive and more economically accessible, it’s essential to weigh the options to make the right choice for you. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Ultra-Processed People by Chris van Tulleken | |||
| Nutrition Nugget: The Calcium Paradox | 19 Jul 2024 | 00:11:47 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about the calcium paradox. Through her research she found that there have actually been four different calcium paradoxes over the years. She touches on each of them in detail in this episode. Listen in to understand the details, but remember at the end of the day, when hearing new information, look at the whole picture, focus on balancing nutrition and ensuring that you are getting all the vitamins and minerals that your body needs. 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: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024 Bone Health and the Problem with Bone Density Episode Circa Your Circadian Rhythm Episode Become A Member of Salad with a Side of Fries | |||
| A Grocery Store Run with Your Health Coach | 10 May 2023 | 00:55:44 | |
Here’s how to read the nutrition labels to know if what you’re buying is truly healthy. And for the items you’ll buy anyway, how to build a meal around them so your health (and weight loss) doesn’t suffer. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [09:30] Jenn compares orange juice options. ● [11:25] There are so many yogurt options, how can you tell the difference between all the different brands? ● [19:31] Are there cereal options that are both healthy and tasty? ● [24:32] Are kid snack bars actually a healthy option? ● [27:07] What to look for and what to avoid when choosing between peanut butters. ● [28:54] Comparing nutrition labels of different granola. ● [32:04] Is there such a thing as healthy pasta? ● [37:22] Comparing ingredients in frozen veggie burgers. ● [39:10] What are the best-frozen pizza options? ● [42:00] What snacks should you consider when grocery shopping? ● [50:02] Are alternative chips a healthy option? KEY TAKEAWAYS: ● 7 oz of protein = 1 oz of animal meat. ● Everybody has to weigh the balance between the nutrition facts and label, as well as the ingredients. Nothing is a NO; it's all about how. How can you have it and create a better, balanced plate? ● Balance your priorities between understanding the ingredients and then where that brings you when you eat a serving or part of a serving. QUOTES: “Stop drinking juice and eat your fruit. We want to chew and swallow our food; it is better for our body.” - Jenn Trepeck “The things that we think are going to be the meal turn out to not be the meal. We have to combine some things here to get these choices to where we want to be.” - Jenn Trepeck “So an interesting thing I learned: people with diabetes, oftentimes what happens is that saturated fat is sitting in the insulin receptor sites on the cells, and therefore, even if you have the insulin, it has nowhere to go. So saturated fat for people with diabetes can be problematic, which means we wanna be very careful about saturated fat.” - Jenn Trepeck “Not a single food is off-limits unless you decide you want it to be.” - Jenn Trepeck RESOURCES: | |||
| Nutrition Nugget: Progress | 05 May 2023 | 00:07:11 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about progress. We often want to see immediate improvement in numbers, and those numbers either make or break our mood. Instead of focusing on all the things that you “should have done” to change the numbers to something you wanted to see, say the motto: “I may not be where I want to be, but I’m sure as hell not where I was.” This can be your new mantra as you focus on all the great things you are doing for your health and how you are moving your health forward. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: | |||
| A Look Into Food Systems & Sustainability (feat. Rachael Brown) | 03 May 2023 | 00:41:46 | |
The food on your plate impacts not only your own health but that of the planet! The good news is, there’s lots we can do!
Today Jenn is joined by Rachael Brown, a plant-based nutrition expert and author of For Fork’s Sake. Rachael talks about the food system in the United States and the impact of animal products on the environment and our bodies. She discusses the antibiotics put into meat, how they get into our bodies, and the adverse effects they can have on our health. Rachael gives some great tips on transitioning to a more plant-based eating method in simple steps. She also provides excellent resources to learn more about the topic! Tune in today to learn how transitioning to a plant-based diet can improve your health and the planet. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [04:51] How did Rachel get started in health and food sustainability? ● [08:48] Rachel provides a summary of The China Study. ● [10:35] How does our food system work in the US? ● [13:38] How does our farming affect the nutrients in our soil and our food? ● [15:27] How do the antibiotics injected into our meat affect our health? ● [18:35] Is animal protein the best protein for us? ● [23:30] Can a single household impact the food system? ● [27:28] What are some simple ways to transition from animal products to plant-based foods? ● [30:07] Why is it essential to reduce animal products in our diets? ● [34:27] What are some trustworthy resources? KEY TAKEAWAYS: ● More land is used to grow feed for animals than for people. If the grain fed to livestock in the US alone were provided to people, 840 million additional people could be fed. ● There are 5-7 leading conglomerates running the food system in the world and two main chicken companies controlling all the chicken in the US. This is affecting food all around the world. ● Choose 2-3 meals to start with and look for plant-based options that can be really inexpensive and made with things you have at home. Our taste buds change after two weeks - so stick with it, and you’ll find that you enjoy and crave the natural food rather than processed food. QUOTES: “You can add animal protein, and there's a certain point where you can turn on cancer growth, and if you take that animal protein away, you can stop that cancer growth.” - Rachael Brown “We don’t need the meat; if you want the meat, that's a different thing. If you can find it from a clean source, somewhere that's not putting antibiotics into their meat but arguably there's not a lot of that out there.” - Rachael Brown “For the most part, we’re wanting to base our diet, what we eat, on these whole, plant-based foods, and those things look like real foods.” - Rachael Brown "Think big picture, think about the food systems and then act on the micro level. Start with your own plate and your own home because when we all do this, we can lock arms to make a bigger shift both in industry and for our planet." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With a Side of Fries Instagram GUEST RESOURCES: GUEST BIO: Rachael J. Brown earned her plant-based nutrition certification and food and sustainability certification from the T. Colin Campbell Center for Nutrition Studies and eCornell. After being diagnosed with high cholesterol in her late 20s, she discovered The China Study and started exploring the science of nutrition. After she ate WFPBNO for just 17 days, her cholesterol dropped 50 points. That was the beginning of her family’s journey from the standard American diet (SAD) to a whole-food, plant-based, no-oil (WFPBNO) lifestyle. A licensed practitioner of massage and the pain neutralization technique, Rachael is also a certified yoga and Pilates instructor and a spiritual director. She completed the 12-Day McDougall Program and has led corporate mindfulness seminars. She received her BA in geography from the University of Washington and has been an adjunct professor in nutrition and wellness. Rachael belongs to the University of Washington Alumni Association, the T. Colin Campbell Center for Nutrition Studies' Whole Communities program, and Eat for the Earth, as well as Plantstrong and McDougall communities. Rachael is happily married with two grown children. She lives in California, where she can usually be found trail running, rock climbing, cycling, and bikepacking with her husband. Learn more at www.forforkssakebook.com. | |||