Salad With a Side of Fries Nutrition, Wellness &amp; Weight Loss – Details, episodes &amp; analysis

Willpower Guzzlers Podcast Episode

Your Default vs Your Design (feat. Kate House)

Episode 266

mercredi 4 septembre 2024 • Duration 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:

[6:19] We meet Kate as she shares her quarter life crisis.
[12:20] What is the difference between default and design, and how do you bridge the gap between the two?
[18:40] How do you deal with contentment?
[20:50] What are the best ways to deal with comparison?
[26:20] How can you determine what you want to focus on in the next season of life (or right now)? What is a Goal with Soul?
[34:43] Kate shares an example of breaking down your goals and making them truly attainable.
[39:46] How can you work through imperfect action?

KEY TAKEAWAYS:

A Goal with Soul starts with an intention. It is aspirational, attainable, meaningful, and seasonally appropriate.
Action creates clarity and it’s what moves us forward. Make the action for your goal to be as small and simple as possible, so that it’s almost too easy to do it.
Show up for yourself imperfectly, you will learn along the way and eventually master the skill. Action helps you create clarity and is what creates results.
Life goes through seasons, and there may be times when you have more time to take action and push your life forward, and other times where you need to slow down and focus on what is in front of you while implementing joy in the little pockets you have available.

QUOTES:

[7:47] “I actually did have a light bulb moment because that was the moment I realized, oh my gosh, I am the only person who can change this for myself. Dennis can’t do it for me, my boss can’t do it for me, I have to take ownership of my life and I have to decide to pour myself into the things that feel fulfilling, that feel like I’m living by design, cause up until that point, I was kind of living by default.” - Kate House
[8:36] “Nothing changes if nothing changes, and also what I’m not changing, I’m choosing.” - Kate House
[13:48] “To me, living by design means hitting pause on the busyness of life and taking time to really be present with the people that I love most. The cool thing to me about living by design is that it is unique for each and every one of us.” - Kate House
[41:24] “Ed Mylett had this great quote on a podcast years ago, he said imperfect action beats perfect inaction every time. I draw on it so often to inspire me to take action and to do it imperfectly, and to be ok with the fact that I can’t start something new, I can’t be a beginner at something and also be a master at it at the same time.” - Kate House
"We're setting up the systems for the most hectic of days, not for the ideal day." - Jenn Trepeck

RESOURCES:

The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months

Free month of LBD Collective Membership

GUEST RESOURCES

Kate House's Website

Live by Design Podcast

Kate House's Instagram

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

vendredi 2 août 2024 • Duration 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:

Top 5 Tips for Digesting Nutrition News

Episode 217

mercredi 27 septembre 2023 • Duration 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.

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:

The Body Keeps The Score Book

Nutrition Nugget: Cauliflower

vendredi 22 septembre 2023 • Duration 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:

Clinical Trials Website

Retreat Guru Website

The Body Keeps The Score Book

Macrodosing as a Therapeutic Tool (feat. Dr. Randall Hansen)

Episode 216

mercredi 20 septembre 2023 • Duration 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.

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:

Clinical Trials Website

Retreat Guru Website

Dr. Randall Hansen’s LinkedIn

GUEST RESOURCES

Personal Website

Book Website

Dr. Randall Hansen’s Facebook

Dr. Randall Hansen’s YouTube

Dr. Randall Hansen’s Twitter

Dr. Randall Hansen’s IG

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

vendredi 15 septembre 2023 • Duration 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:

Special Edition: Jenn on Super Woman Wellness

Episode 215

mercredi 13 septembre 2023 • Duration 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.

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:

Super Woman Wellness Podcast

Nutrition Nugget: More Activity, Less Gym

vendredi 8 septembre 2023 • Duration 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:

The Cortisol, Insulin, Adrenaline Pyramid (feat. Ali Damron)

Episode 214

mercredi 6 septembre 2023 • Duration 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.

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: