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

Did you know cognitive decline can start as early as 40 years old? And the typical patient with Alzheimer’s symptoms is no longer elderly! In fact, it’s a 52-year old menopausal woman. Mind blown? Tune in for signs to look out for and preventable steps to take to ensure that your brain stays as healthy as possible for as long as possible. This week, Jenn is discussing cognitive decline and why we are starting to see it more commonly in adults as young as 40. Jenn explains what cognitive decline is, as well as the signs and symptoms that you may see when you start to experience it. She walks through the impacts that lifestyle habits play in cognitive function, and how the seemingly innocent things you are currently doing in your daily life may actually be impacting your cognitive future. Jenn provides some tangible things that you can start doing now to ensure that your brain stays healthy for as long as possible. Tune in to learn more! 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: Debunking Detox Episode The Body’s Daily Detox Episode Ultimate BioHack - Sleep Episode Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, at the request of listener Sara, Jenn's talking about Sparkling Ice, a flavored sparkling water. Jenn is taking a deep dive into the ingredients of the different varieties and flavors on the market. They claim to contain antioxidants and vitamins, but what are the sources of these ingredients and are they actually beneficial or just fancy marketing? Jenn also shares her favorite way to enjoy a refreshing sparkling water with a pop of flavor. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Nutrition Nugget: Healthier Sodas Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Is bloating an issue for you? It’s incredibly common yet that doesn’t mean it’s normal. This episode breaks down common GI issues and how to detect and prevent them. Tune in to learn more! This week, Jenn is talking with certified health coach Lindsey Parsons about all things gut health. Lindsey walks through her story of dealing with chronic SIBO, as well as common GI upset such as candida, IBD, IBS, and more. She discusses how to handle bloating and how to understand the root cause of it. Lindsey explains what the “perfect stool” is and how to recognize if your stool might be off due to a larger issue. Jenn and Lindsey talk about weight loss resistance and fat loss resistance and how it is all connected to what’s happening within the gut. Tune in to learn more about gut health, probiotics, fiber and more! 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: ● [3:47] How did Lindsey get started with her specialty of stool and gut health? ● [5:40] Lindsey talks about the connection between gut health and the immune system/autoimmune issues. ● [8:40] How do you handle bloating and what is the cause of it? ● [11:52] How do you manage chronic diarrhea or constipation? ● [13:37] What is the “perfect stool”? ● [17:00] How is weight loss resistance or fat loss resistance connected to what’s happening in the gut? ● [19:03] How does candida tie in to gut issues? ● [22:02] What is slow motility in the small intestine and large intestine? ● [22:46] How do you know when you should add more fiber in your diet? ● [25:32] When should you use probiotics? ● [28:05] How can people go about testing on their own? ● [28:57] Lindsey talks about a few more items that help the gut. KEY TAKEAWAYS: ● [5:59] For an autoimmune issue to become active, generally the body has to become weakened in order for the autoimmune issue to flare up. This could be leaky gut or intestinal hyperpermeability, or a gut infection. ● [9:58] If you suspect that you have GI issues, first start with a gastroenterologist to clear any major issues such as cancer. Once that is cleared, then you test with a gastroenterologist who is educated in SIBO or find a functional medicine doctor who can run tests such as a GI Map. ● [23:47] Fruits and vegetables are the best source for fiber, but the real powerhouses diet-wise are going to be your beans, lentils and chickpeas. You’re never going to get enough fiber unless you eat those foods in your diet regularly. QUOTES: “A leaky gut is allowing out these antigens, be they parts of gram negative bacteria called lipopolysaccharides, which create inflammation, or they might be partly digested food particles like gluten, which is something that really resembles your thyroid gland. So therefore, Hashimoto’s thyroiditis is one of the most common autoimmune disease because the body sees that thing come out of your intestines, not digested, full protein, and thinking that doesn't belong here, attacks it, and then says what else looks like that in the body, oh well your thyroid gland, so let me attack that too.” - Lindsey Parsons “When I’m at my worst, I can look six months pregnant easily. So, bloating is very much associated with SIBO. If somebody says they’re bloated and it’s every day, and usually unless they’re following a very strict diet that doesn't have any high FODMAP foods, then typically you’re going to be looking at SIBO and that may have been diagnosed as IBS because it may then go along with diarrhea or constipation or other GI issues.” - Lindsey Parson “If you’re just a generally healthy person who maybe is just a little bit constipated, you probably do need to add some more fiber to your...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about S.T.R.E.S.S. April is Stress Awareness Month, so Jenn is sharing tangible tips that you can use to destress when you start to feel overwhelm creeping in. Each tip Jenn provides only takes a few seconds, and will leave you able to look at the situation in a different light. How will you remember them? Jenn made the stress an acronym for the actions. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Did you know that our money habits and our food habits have a lot in common? There are some BIG connections between the two. If you’ve ever felt challenged by either, this one’s for you! Tune in to learn why there’s a likelihood that your relationship with one is the same as with the other. On this week’s episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes. 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: ● [7:55] Why do we not talk about money? ● [11:34] Where do our beliefs come from around money and food? ● [18:52] How do we create connections around food and money? ● [22:46] How does human survival tie into this? ● [27:37] How can money and food be a form of obsession? ● [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money? ● [36:04] How do we make change and progress in these areas? ● [38:55] How can accountability and support help? ● [41:38] Final thoughts from Jenn. KEY TAKEAWAYS: ● [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth. ● [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones. ● [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get “unstuck”. QUOTES: [8:34] “We’re taught not to talk about it, and yet you can’t live your life without it.” - Jenn Trepeck [12:58] “I believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnifies that. If you feel like you’re a victim and you feel like everybody’s out to get you and everybody’s trying to steal your money and you’re not generous and you’re more closed off, the money creates that on a bigger scale.” - Jenn Trepeck "We have this connection between net worth and self-worth and we have this connection between body and self-worth." - Jenn Trepeck "I think they [money and food] are both tools to change our state of mind. They are tools that we use to numb. They are tools that we use to distract. They are tools that we use to control..ourselves and others." - Jenn Trepeck "We can blindly follow an expert because when something is overwhelming, we like to outsource our decision making. We outsource the decision making to a food plan, a financial advisor, a budget or diets..." - Jenn Trepeck [38:38] “It’s not about the cookie, it's about what we’re using the cookie for. So if we can address what we’re using the cookie for, all of a sudden, the whole situation with the cookie is not a thing anymore.” - Jenn Trepeck RESOURCES: Financial Health Episode Phone Habits and Food Habits...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Stars and Honey Bars. Have you heard of these protein bars that are marketed as “food for the future”? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Have you heard of polysaccharides? This nutrient, found in aloe and rice bran can help with Alzheimer’s and other chronic diseases! Give this episode a listen to learn more! On this week’s episode, Jenn is joined by the Founder and President of Dr. Lewis Nutrition™, Dr. John Lewis. He has been studying polysaccharides for many years to help those struggling with chronic disease, Alzheimer’s, concussion syndrome, and more. During the episode, Dr. Lewis talks about the importance and benefits of polysaccharides and what he has learned through years of research. Dr. Lewis talks about clinical trials with patients struggling with Alzheimer’s and how aloe and polysaccharides helped change those patient’s lives. This fascinating episode will leave you with a lot of great information to determine if aloe and rice bran are right 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: ● [4:43] How Dr. Lewis went from being an all-natural bodybuilder to studying aloe. ● [9:00] What are polysaccharides, why are they important and where do they come from? ● [13:12] How did Dr. Lewis get the funding for his research projects? ● [16:10] What is the connection between polysaccharides and Alzheimer’s? ● [26:34] Is providing the missing nutrients that allow the body to function properly the tie with polysaccharides? ● [28:01] What is happening in the research around TBI and concussion syndrome? ● [31:31] What is the difference between the polysaccharides in aloe and rice bran vs. other types of polysaccharides? ● [33:42] How do consumers know that they are getting the right aloe? ● [39:10] Dr. Lewis shares his final thoughts around polysaccharides. KEY TAKEAWAYS: ● [12:04] It’s difficult to get polysaccharides from food and this is where dietary supplements can come in and make a big addition to your daily routine. ● [18:18] Genetic modification, all the herbicides, pesticides, etc. have really weakened the amount of nutrients in many common foods. ● [30:46] Polysaccharides help to calm down inflammation and modulate or enhance immune function. QUOTES: [7:32] “She was a cancer patient who introduced me to the rice bran. It not only completely changed my career, it completely changed my life in the sense that it took me to a different level of having an appreciation and perspective on what mother nature provides to us, and then being able to utilize those particular nutrients or phytonutrients for health.” - Dr. John Lewis [17:44] “The body is intelligent enough to take a bunch of fructose or a bunch of glucose and mash all of those things together into polysaccharides, but our theory is that obviously is not the way or what our cells prefer. Otherwise, we wouldn't be ravaged with all these different chronic diseases today.” - Dr. John Lewis [23:45] “Very broadly speaking, we’re talking about the ability for these polysaccharides to improve immune function, lower inflammation, improve adult stem cell production process, and then just generally improve overall quality of life.” - Dr. John Lewis [41:25] “For me, this is cradle-to-grave and all of the in between, there’s no limitation on these polysaccharides in terms of how old you need to be, what your current health state is, if you have an existing health challenge or whatever, there’s no limitation on that. There’s been no documented problems with interacting with medications, in fact, they actually will help when you improve your nutrition status, they help your health status to be able to utilize things that you’re maybe being treated for with disease.” - Dr John Lewis "Increasing our health status, giving our body the nutrients it's missing,...

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

We love a good round up of listener questions, and this episode has so many good ones! From the best salad to eat, to Ozempic, to supplements and probiotics, we are covering it all in this episode. Tune in to hear Jenn answer your burning questions. On this week’s episode, Jenn is answering questions that listeners have sent in regarding a wide variety of topics. The questions range from healthy sweet treats, to the 5 second rule, to navigating the dating world while taking Ozempic. Jenn deep dives into each topic with clarity and understanding. There is sure to be a takeaway for everyone! Tune in to hear these great questions, where you’ll learn you aren’t alone in all the confusing advice out there! 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: ● [3:20] What is a healthier salad base, romaine or arugula, and which has more nutrients? ● [4:49] Is quinoa healthier than rice? ● [6:23] What are healthy sweet snacks? ● [8:23] Are Smart Sweets and Small Wins really good options for a sweet treat? ● [12:28] Is the 5-second rule really a thing? ● [14:25] What is a good option when you are out and about and need a quick meal? ● [16:13] Is Naya Tame Kava really a healthy fast food option? ● [19:31] Are Sakara or Factor Meals good options for meal kits? ● [24:49] What is Intermittent Fasting and does it help with perimenopause? ● [27:00] What is Jenn’s opinion on Ozempic? Is it cheating? ● [31:48] How do you navigate dating while taking Ozempic? ● [34:50] What does Jenn think of Liquid IV and LMNT? ● [37:46] What are methylated or activated B vitamins? ● [39:00] How do melatonin and ashwagandha work? Why does melatonin create “funky” dreams? ● [42:15] What does Jenn think about juicing and AG1? ● [45:15] What are spore probiotics and how do they work? ● [47:27] If you are not a vitamin person, what, if any, supplements should you take? ● [50:05] Is using the turmeric spice enough to get the benefits of turmeric? KEY TAKEAWAYS: ● [12:04] Sometimes it just isn’t worth having the “healthier option” of candy because the ingredients are just replaced with food-like substances. Instead, just have a few of the candy/treat you want and enjoy it! ● [25:21] In regards to intermittent fasting, the average human living in this world does not get the minimum requirements of what the body needs in order to not deteriorate…So how do we expect someone to get what they need with an eating window of only a few hours a day? ● [43:48] When you are taking supplements, make sure that they are in a form that the body can absorb. Sometimes certain things together don’t allow the body to absorb and use it, whereas other things need to be combined with something else in order for the body to use it. QUOTES: [16:52] “I live in a world where we can find something to eat anywhere. There are just sometimes trade offs. Like eating out at a restaurant, they’re going to probably add salt and fat and things that you wouldn’t necessarily eat at home, and yet you could go into Naya and get the chicken kebab, greens, a bunch of veggies, some tzatziki, hummus and have a great, super satisfying meal.” - Jenn Trepeck "My issue with a lot of these [food delivery companies] is that they spend the calories in a way that I wouldn't if I was making food for myself." - Jenn Trepeck "The idea that we are going to expect our body to perform without fuel, is not what sends the body signals of safety." - Jenn Trepeck [31:01] “It’s that expectation that we’re all supposed to be the same body shape and size. We don’t expect the same shoe size, we don’t expect the same height, we don’t expect the same hair color, why do we think that...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about rain. Some people struggle with rain, causing grumpiness or a sense of depression and laziness, but did you know that there are several benefits of rain? Jenn gives the inside scoop on all the benefits that rain provides for the earth and each of us, from creating cleaner air to the mindset shifts that rain can bring, and more. Tune in to learn more about rain, so you can allow it to work its magic! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Do you struggle with anxiety, sleep, depression or PTSD? Mushrooms and maybe microdosing may be a solution. Tune in to hear Alex Wolfe, the founder of Eons discuss why psychedelics may be the next health frontier. On this week’s episode, Jenn is joined by Alex Wolfe, the founder of Eons, a company that uses functional mushrooms to offer natural healing. Alex talks about his own journey with mushrooms and what led him to shift from his CBD business into a business focusing on mushrooms. He discusses why gut health is so crucial for many issues that people struggle with, and how mushrooms can assist with healing the gut. Alex explains the difference between mushrooms like Lion’s Mane and Reishi and psychedelics such as psilocybin and educates listeners on how they can benefit those taking the products. Tune in to this incredible episode to gain clarity on how nature’s technology can help 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: ● [3:44] How did Alex come to his love of mushrooms and creating Eons? ● [7:44] Alex shares some fundamentals about mushrooms. ● [10:08] What are the different types of mushrooms? ● [12:32] What should people look for when exploring more about mushrooms? ● [14:09] Does it matter how you ingest mushrooms (i.e. powders, extracts, etc)? ● [16:20] How does mushroom technology translate when we consume them? ● [21:17] Alex talks about the different protocols they have created at Eons. ● [25:25] How do mushrooms help with sleep? ● [29:50] What is bioavailability and how do mushrooms work with bioavailability? ● [31:20] What's next for Eons? ● [33:03] What does Alex say to people who are fine with mushrooms but aren’t sure about psilocybin microdosing? KEY TAKEAWAYS: ● [5:22] If you can understand the relationship of science between your gut, the sun, the soil, your brain, fungi, and beyond, you will upgrade your relationship to nature and you will shift from a consumer to a co-creator in this world. So many of our issues start with your gut - so heal your gut! ● [17:28] Psychedelic mushrooms start creating neuroplasticity in the brain, which allows you to expand your mind in new and different ways. ● [21:17] Eons has created different protocols for customers to follow depending on what their goals are, so that people can feel confident while taking their products and reconnecting to nature. They have a protocol for anxiety, depression, postpartum depression and more. QUOTES: [11:51] “Yes, we will need more trials done and more clinical studies, but the ones that are coming out, about psychedelics, are showing amazing results for big things like anxiety and depression and addiction and PTSD.” - Alex Wolfe [14:20] “I believe as long as we’re getting the mushrooms into our system, they have their own intelligence and they’re going to start working on us. They’re pretty intelligent beings in themselves, and I know that’s kind of hard for some people to wrap their head around, but like I said they’re innate beings, they’re their own kingdom.” - Alex Wolfe [15:12] “I think that’s where we’ve gotten pretty far away from here, and in North America, is where we’ve gotten pretty far away from wellness. I see wellness as not an end goal, but a starting point.” - Alex Wolfe [33:27] “Everybody’s on their own journey and everybody’s on their own healing journey, and you’ve got to listen to your intuition. Intuition is a really big thing, and I think tapping into nature is a good way to tap more into your intuition.” - Alex Wolfe "It’s not just a silver-bullet solution…it’s really depending on what the person is going through and what they’re looking to do in their...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about hugs. Giving and receiving hugs has so many benefits on our wellbeing from impacting our mood and increasing dopamine and serotonin, to reducing stress, anxiety and loneliness. Hugs have also been proven to reduce pain! Tune in to learn why hugs are such a contributor to health and how dramatic it actually is! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

If you’ve ever felt obsessed with writing down your food, tracking calories, workouts, water, or anything, this one’s for you! And if you’ve ever tried to track but struggled and felt like a failure, we got you! Listen in to learn how to unsubscribe from diet culture and tangible tips to empower yourself on your health journey. This week, Jenn is joined by Nutrition Coach, Nicole Hagen. Nicole talks about her struggles with tracking food and unhealthy diet habits which led her to some serious medical issues. She discusses how she took control of her habits and a decade later helps clients create a healthy, balanced relationship with food and exercise. Nicole provides some great alternative metrics to measure your success. She also talks about how to ditch food tracking apps if you have found yourself in an unhealthy relationship with them. Jenn and Nicole touch on toxic diet culture, where it came from, and why we get too wrapped up in trying the next thing. Tune in to learn how to lose weight without getting involved in diet culture. 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: ● [4:51] Nicole provides her background and how she got into the health and wellness space. ● [11:10] Why do people not see the behaviors that they are currently doing? ● [12:36] Nicole talks about how tracking may contribute to disordered behavior around eating and exercise. ● [16:36] What are some alternative metrics to measure your success? ● [21:10] Are there any apps that Nicole recommends for tracking? ● [26:45] Nicole talks about diet culture. ● [31:23] How does Nicole recommend her clients navigate all the information out there around diet culture? ● [36:05] How can you want to lose weight and avoid diet culture? KEY TAKEAWAYS: ● [29:04] Many doctors have subscribed to the main idea that health is a size. Recognize that you have to be your own best advocate in every situation, including with your health care practitioners. ● [31:48] Next time you hear information about a diet or exercise and you are wondering if it’s something you should implement into your routine or life - ask yourself who benefits from you thinking or believing the information is true? The diet industry wants to keep you sick and unhappy so you are constantly seeking the next fad diet/workout that will “fix” all of your problems. So if you are holding on to information that diet culture wants you to believe, you are holding on to the wrong information. ● [37:39] If the way that you are using tracking apps or any type of tool is supporting your goals, that’s fantastic, if it’s not supporting you in a way that feels good or is pulling you further away from a healthful life, that’s when you need to revisit what tools are in your toolbox and how you are using them. QUOTES: [11:23] “I do believe that when we look at the stages of change, sometimes we are not at all ready to create the change that we need to create in order to live a healthy, happy life. Like I said, we’re just too attached to the coping mechanisms that we have, even if they’re harming us.” - Nicole Hagen [14:49] “I like to think of tracking a little bit like a blood panel. I believe that it can reveal super helpful data that we can then take action on to improve our health and body, make body composition change if we choose to, but when we become dependent on it, we have then taken a potentially helpful tool and turned it into a harmful one.” - Nicole Hagen [28:46] “If we don’t work to deconstruct these limiting beliefs, they can start to impact how we feel in our own bodies, how we see and value other people in different bodies, and of course, how we value ourselves.”...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the freekeh. It’s a type of grain that is often used similar to couscous or quinoa. Jenn discusses the nutritional facts and benefits of freekeh and talks about the variety of ways that you can incorporate it into your meals. It can be a great option to get more fiber in your diet and although slightly high in carbs, if you create a balanced meal, freekeh is perfect in soups or vegetable bowls. Tune in to find out if you should get your freekeh on! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Are you tired of trying (or thinking you should be trying) all the quick fixes and biohacks from the health gurus? Jenn is here to share the ultimate biohack when it comes to optimal health…tune in to hear what it is! In this episode, Jenn is talking about the ultimate biohack, sleep! Sleep is fundamental to our health and wellbeing, and yet most people struggle to get enough of it. Jenn is here to change that. She starts the episode off with explaining what a biohack is, and what common ones are on social media these days. She talks about the different levels of insomnia and why it has become a social norm to deprive ourselves of sleep. Jenn then dives into what the four stages of sleep are, why they are important, and how to ensure that you are setting yourself up for the best sleep possible. Tune in to this episode to learn what small steps you can implement into your routine to see big rewards! 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: ● [5:31] What is a biohack? ● [14:46] Why many biohacks can be misleading. ● [15:32] What is the ultimate biohack? ● [17:21] What is insomnia? ● [20:08] Why do we deprive ourselves of sleep? ● [25:00] How can you set up your day to support quality sleep? ● [30:26] What are the four stages of the sleep cycle? ● [32:58] What are the biggest things that impact the quality of our sleep? ● [36:06] What is your own best sleep cocktail? ● [43:58] Jenn’s final thoughts on sleep. KEY TAKEAWAYS: ● [15:57] If you remedy your sleep, you can reduce many health symptoms and challenges. ● [28:44] The biggest impacts on your health come from doing the little things consistently, and then adding a new little thing once the first has become a habit, rather than doing a dramatic thing that happens occasionally. ● [43:59] Health happens when we sleep, and our biohacks are a lot of wasted effort if you don’t have the fundamentals in place first. QUOTES: [9:00] “When we see it as the magic bullet, I think the implementation of that is that people say, that’s the only thing I need to do. I can do the one thing and then nothing else matters, this is the thing that’s going to undo all the others, and that’s not exactly the case.” - Jenn Trepeck [14:20] “You can’t supplement your way out of poor nutrition. It’s fighting an uphill battle all the time. You take one step forward, two steps back over and over, every time you hyperfocus on these other things, instead of focusing on the consistency of the fundamentals.” - Jenn Trepeck [19:53] “All of these things connect to what happens when we sleep, if we aren’t getting that repair, it stands to reason we’re going to have a whole host of malfunctions.” - Jenn Trepeck [30:48] “This is where the body’s biology is so smart and it does it on its own, and sometimes our best bet is to get out of the way. Let it do its thing and get out of the way.” - Jenn Trepeck [43:59] “Health happens with sleep, and our biohacks are a lot of wasted effort if we do not have the fundamentals in place. Your biohacks are a thimble of water on your house fire, and when we’re tempted to go toward the shiny object and the biohack from the guru, pause and recognize that what we really need is consistency in the fundamentals and probably a little bit more sleep and we’re all going to be just fine.” - Jenn Trepeck RESOURCES: Sleep On It Circa Your Circadian Rhythm Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Atlantic Diet. This seems to be the latest diet solution going around, so what is it and should you jump on board? Jenn walks through what the diet entails and how it differs from the Mediterranean Diet. She talks about the studies that have been done on the Atlantic Diet, and which information coming out of those studies is valuable vs. what should be taken with a grain of salt. Tune in to learn if the Atlantic Diet is right for you, as well as a little reminder of what matters beyond the 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 Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Do you wish you had extra hours in your day to accomplish all the things you have to get done? Or to get to the gym? Or find some “me time”? You’re not alone. There are tools that can help you maximize your time management and avoid decision fatigue. Tune in to hear great tips on utilizing the time you do have and how to schedule your week. This week, Jenn is joined by Time Management Expert, Megan Sumrell. After becoming a mom, Megan realized that her time management needed to change, she had too much to do and never felt like she had enough time to complete it all. She created her 5-step Time Management Solution and is now helping women everywhere restructure their schedules to ease decision fatigue and stress. Megan shares her 5-step planning process during this episode, including how to keep it realistic and not beat yourself up if your schedule doesn’t go according to plan. Her tips help make time management achievable, no matter how busy you are! Tune in to learn more about making your life and schedule a bit easier! 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: ● [6:14] Where did Megan figure out all the time management skills for productivity? ● [8:45] What are the faults in the typical time management systems? ● [11:43] How do we identify our relationship with time? ● [19:01] Megan discusses the brain science and physical science behind her management system. ● [22:09] How can people add things into their day to replenish willpower as well as remove things that cause decision fatigue? ● [23:42] Where is the best place to start when organizing your time? ● [28:32] Megan walks through her 5 steps of weekly planning. ● [34:23] What is the best approach to being realistic about how long things take? ● [37:05] How do you stick to your schedule? KEY TAKEAWAYS: ● [19:58] Operating from a to-do list keeps you in a daily state of decision fatigue. By the end of the day, when you are in full decision fatigue mode, your brain cannot make good choices. ● [23:43] A weekly audit is a great place to start when looking at what you can do differently in your schedule. Look for patterns and understand how much of your life is spent in rapid fire context switching to see where there are some possible efficiencies. ● [29:07] The most transformative thing you can do for your schedule is to acknowledge the unavailable time or busy time in your day and block it off on your schedule. This could be when you are up in the morning making breakfast and getting lunches packed, or time when you kids get home from school and you have things to do. Usually we try to fill this time with other things, but it is a necessity to block it out so those things can be done. QUOTES: [12:33] “When we’re in control, that means we’re deciding how we’re spending our time, what we’re saying yes to, when we’re doing it, and we have really good boundaries with that.” - Megan Sumrell [20:03] “Every time you look at your to-do list, you’re having to make a decision and now your brain - more gas is taken out of it. So by the end of the day, you’re in full decision-fatigue mode and your brain can’t make good choices. This often ties into why at the end of the day, we hit the panty and make bad health choices as well. It’s not because you don’t have willpower, it's not because you’re not a good person, it’s because your brain is done. You’ve maxed it out, it’s in full on decision fatigue.” - Megan Sumrell [25:00] "What's really powerful with this planning system is one of the things you’re looking for in your time audit is this, how much of my time on average each week is spent dealing with things I had no idea was coming had...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the three different perspectives we can take when facing situations that happen in our lives. You can choose to be a hero, a victim, or a learner. Jenn describes what each perspective is and how the three of them can play into your life and health in different ways. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram

Calories, the scale, BMI. The way you (and your doctor) measure your health and your choices are not just not serving you, they’re leading you astray. What if we started to measure choices regarding our health based on listening to our bodies or communicating with our bodies, rather than adhering to outdated rules? Tune in to this episode to redefine your yardstick. This week, Jenn is talking about creating your own yardstick when it comes to your health journey. There is so much information available to people about which workouts are the right ones to do, and how you should eat, how much you should or shouldn’t eat, that we often lose sense of what our individual bodies need to be in our best health. Jenn walks through a variety of topics ranging from exercise, diets, portion sizes, creating your own metrics of success and more throughout this episode. Tune in to hear Jenn share some great tangible ideas on how to ensure your goals and the metrics you use to measure your progress are right for you, and what choices to make when creating your own benchmarks. 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: ● [5:54] What are things that we measure when it comes to our health? ● [8:12] How can you better measure your workouts? ● [14:40] How do you measure your food? ● [26:23] How do you know appropriate portion sizes? ● [31:48] How can you make the best choices for your individual self? ● [35:15] How do we avoid using social media and societal norms and get stuck in a cycle of comparison? ● [38:47] How do you know if what you are doing is actually working? ● [41:09] Why do doctors use BMI, where did it come from and what is a better metric to use instead? ● [43:38] Are the scales out there accurate to account for your body fat %? ● [47:05] Jenn shares alternative benchmarks to measure success and progress. KEY TAKEAWAYS: ● [17:38] Calories should not be on your yardstick of measuring how much food you should intake. Instead, the measurement on your yardstick can be that you are going to eat the colors of the rainbow throughout the week. ● [35:20] Don’t let social media create your benchmark for your health. Instead, tune in to your body and see if you have energy, if you are feeling good, if you are improving how you choose foods, if you are eating the rainbow, if you are getting nutrition every day, and if you are making progress over your behaviors. ● [39:39] The number on the scale includes your bones and your organs and water and your brain and muscle and fat and all of these other things. Measuring only the number on the scale going down, does not indicate health. QUOTES: [12:37] “We’re then looking at other people and making whatever they’re doing or not doing, whatever is happening for them or not happening for them, something about us and our progress. Which is frankly apples and oranges.” - Jenn Trepeck [12:52] “I think a lot of the devices create the metrics that we then all think we ‘should be using.’ Maybe it’s worth either adjusting some of those things in your device or maybe opting out of some of them if they’re not serving you in a way that’s helping you feel positive and energized, or maybe there’s a different way to use the tool.” - Jenn Trepeck [15:12] “When it comes to food, calories is a terrible yardstick.” - Jenn Trepeck [19:00] “Percent daily value was based on number one, a 2,000 calorie diet, and number two, based on a person not deteriorating into rickets and scurvy. So it was originally designed in the time of war based on how our military was being fed.” - Jenn Trepeck [22:08] “It’s a choice, Everything is a choice. There are choices that will move us in...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about crystal light. One of Jenn’s friends asked for her thoughts on the low-calorie water flavor packets, so Jenn is walking us through the ingredient list of Crystal Light. Throughout this conversation, Jenn points out that several of the ingredients in Crystal Light are red flags. Tune in to understand why these ingredients are red flags and decide for yourself if this is something you want to include as a daily beverage. Jenn also provides some great alternatives to crystal light to add flavor to your water. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram