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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about 30 seconds a day. What if Jenn told you that you could reprogram your brain to be healthier by committing to doing 30 seconds of something a day. Based on two recent studies that she has read, she is explaining what you can do to reprogram your brain, and why it takes such little time. What will you do with your 30 seconds? 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

We can’t believe we have hit 5 years of Salad With a Side of Fries! This episode highlights audience questions from the Live podcast recording in NYC. Tune in to hear the answers to those questions that can benefit anyone on their health journey. If you’re new to Salad with a Side of Fries, this is a great episode to start with.

In this episode, you will hear questions that audience members asked Jenn during her Live podcast recording in NYC to celebrate 5 years of Salad With a Side of Fries. Audience members get the opportunity to ask their questions and receive live coaching from Jenn. Questions include how blood sugar works, how to manage insulin resistance, if you should drink soda, why someone may have a sudden weight gain and so much more. Whether it’s your first time with us or you’ve been a listener for the last five years, tune in to hear questions from everyday people that you are likely wondering for yourself. 

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: 

• [6:15] What made Jenn start her podcast?
• [10:37] Jenn explains why burning fat and storing fat are related to blood sugar. 
• [14:30] What happens when you are insulin resistant? 
• [15:50] Why is fat important and what types should be added to your diet? 
• [22:10] Which is worse - regular soda or diet soda?
• [23:35] How can you determine the first thing that you should change when it comes to your health? 
• [25:54] How do you determine how much food you should eat? 
• [29:14] What can cause sudden weight gain? 
• [33:14] Where do you find the best support for your health journey (health coach, nutritionist, etc.)?
• [37:33] What are some things that Jenn has given up in her diet and why?
• [42:46] Jenn addresses intermittent fasting and how it works with the body.
• [47:59] If you are drinking alcohol, what’s the best way to approach it? 

KEY TAKEAWAYS: 

• Protein and fiber at every meal makes removing fat no big deal (and eat some quality fat too). 
• What’s one thing you want to change about your health today or prevent in the future? The answer to that question is what you should start with on your health journey. One thing at a time, one step at a time, one thing to move your health forward. 
• Balancing blood sugar is key to removing fat. Start your meal with protein, fiber, and fat, then add in high-glycemic carbs and the dessert to keep yourself from spiking your blood sugar too high. If you start with high-glycemic carbs or sugar, your insulin spikes and then gets stored as fat. 

QUOTES: 

• [10:37] “Whether you are burning fat or storing fat is a function of blood sugar.” - Jenn Trepeck
• [12:24] “When we eat too little, when we cut out whole food groups, when we dramatically cut calories, our body doesn't realize that there's a refrigerator full of food that we’re choosing not to eat. And it says, you won't kill me, I will survive. So anything it gets, it stores as fat because fat is fuel stored to be used later.” - Jenn Trepeck
• [45:01] “Because we’re all losing it as water, muscle, and bone, gaining it back as fat, losing it as water, muscle, and bone, gaining it back as fat. So over time, we could end up at the same number on the scale as we were before, but by our body composition, we’re actually fatter at that number, which means our health is not the same.” - Jenn Trepeck

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Velveeta. After seeing a trending recipe on social media with Velveeta as the “star of the recipe”, Jenn had to take a look at the nutrition facts. She was floored by the facts that she found and the amount that would be used and consumed in the trending recipe. Tune in to learn more about Velveeta to decide if you want to include it in your diet, or if you’ll pass on it. 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 gotten the diagnosis of IBS? Jenn and Hannah are here to talk about why IBS is BS, and what things you can do to overcome the IBS symptoms. Tune in to learn more about digestion and gut health. 

On this week’s episode, Jenn is joined by health coach, Hannah Alyward. Hannah walks through what IBS is and why the common recommendation of elimination diets isn’t a forever solution. She explains why people experience bloating and what the bloating you are experiencing could mean. She also talks about what is happening inside of our digestive system when we eat. Hannah shares some tips for things you can do right now to optimize digestion and the best ways to support gut health. She is a wealth of information; you do not want to miss this episode! 

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: 

• [3:40] Hannah shares about her life before becoming a health coach. 
• [7:48] Why is an elimination diet not a long term solution?
• [12:37] What is IBS and why is it BS?
• [14:07] What is natural bloating vs. bloating indicating a bigger issue? 
• [17:39] Why are people experiencing a lot of bloating and when do you need additional testing? 
• [25:40] What are some things we can do right now to optimize healthy digestion? 
• [29:05] How do you know where to start with healing digestive enzymes? 
• [31:48] Why are gallbladder removals so common? 
• [37:04] Hannah shares her final thoughts around supporting your gut health at home. 

KEY TAKEAWAYS: 

• The first priority to set up success for digestion is to ensure that your nervous system is calm and chewing your food to applesauce consistency to make sure that you are breaking your food down efficiently.
• Elimination diets are not meant to be permanent, they should only be a temporary solution to reduce symptoms that you are having while finding and repairing the root cause.  
• Always advocate for yourself. Ask your doctors questions. If you are not comfortable with what they are recommending, seek a second opinion. If they are not listening to you and addressing your concerns or symptoms, seek a second opinion.

QUOTES: 

• [9:59] “What's so key here that I want to repeat is that the objective of the elimination diet is that we pull things out to create a healing opportunity, so that we can then add things back in and your body doesn’t react the same way it once did once there’s been that healing.” - Jenn Trepeck
• [17:47] “If you feel like this is really impacting your life and you’ve already made some nutrition adjustments, which are kind of like the first line of defense that people bring into play. If we take out processed foods, minimize gluten and dairy, if you’ve done all that and you’re still feeling this way, it’s time to work with someone that is an expert in this and explore some functional testing.” - Hannah Alyward
• [25:52] “Before food even makes it into the gut microbiome, our body is priming for digestion essentially. So if you can spend more time with your food, smelling your food, cooking your food, enjoying your food, chewing your food, these are how we set our bodies up to properly digest our food.” - Hannah Alyward
• [27:40] “Take six deep belly breaths before eating each meal, helping to calm and pacify the nervous system, and chewing your food into applesauce consistency, everyone can start there and it’s free and it’s easy.” - Hannah Alyward
• [36:13] “I wish everyone would dig deeper into their gut health, even if they have no digestive symptoms, because it influences fertility and skin and energy and just everything. even hair growth. All these systems are interconnected.” - Hannah Alyward

RESOURCES:

Birth Control Part 1 Episode

Birth Control Part 2 Episode 

The Body’s Daily Detox Episode

Debunking Detox 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

GUEST RESOURCES

Hannah Aylward's Website

Free Gut Health Root Cause Quiz

Hannah Aylward's Instagram

Good Gut Formula Masterclass

GUEST BIO

Hannah Aylward is a Certified Holistic Health Coach, gut health specialist, and the founder of HAN, her functional nutrition practice taking a root cause approach to repairing the gut for real. After struggling with her own chronic digestive issues for years, Hannah dove headfirst into the latest in gut health research, seeking answers to her bloating, food sensitivities, and pain. With her science-backed formula, Hannah has overcome her own digestive issues and helped hundreds of other women around the world do the same.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about training like an Olympian. With the 2024 Olympics currently happening in Paris, it’s no surprise that we may be comparing ourselves to these amazing athletes, or at least feel inspired by them. While we likely cannot mimic the discipline and lifetime of training they have committed to, there are 6 things that the everyday person can learn from how olympians train to support our own  athleticism and overall health! Join today’s inspiring conversation. 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 ever feel like you're at the end of your rope, and you never feel truly rested? Join Jenn as she discusses how to take a step back and look at what type of rest your body needs in order to recharge. 

In this episode, Jenn is sharing the 7 different types of rest. She walks us through each type and shares the different ways that you can implement that type of rest into your day or busy routine. From mental rest to spiritual rest, your brain and body require some time to relax and just be. The tips you’ll hear in this episode will help you determine which type of rest you need and how to approach getting it in a way that doesn’t feel like another overwhelming task! Tune in to determine how you’ll spend time in your “nothing box”.

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: 

• [5:29] Jenn shares the 7 types of rest. 
• [7:08] What are the benefits of sleep and what types of sleep are there? 
• [8:43] How can you prioritize mental rest? 
• [14:14] What is social rest and what are some examples?  
• [17:08] Why is spiritual rest so important?
• [23:09] What is sensory rest and how does our everyday life impact our senses?
• [29:25] How can you fit more emotional rest into your life?
• [33:19] What are options for creative rest?
• [36:15] How do you determine which type of rest you need most?  

KEY TAKEAWAYS: 

• The first step of determining what type of rest you need is to ask your body what needs to be restored. Are you experiencing decision fatigue? Or do you need a walk outside to disconnect?
• Take a week and try each of the rest options and see what works best for you and see how you feel after each different type of rest. 
• Honoring your need to rest allows you to show up better in all other areas of your life. If you are a parent, modeling this for your children will help them learn to prioritize their rest and wellbeing as well! 

QUOTES: 

• [14:20] “Everyday social interactions for introverts, socializing can be very exhausting and draining, but even for people who wouldn't identify as introverts, social rest can be really valuable. This gives us a chance to recharge and a big piece of this is actually maintaining our boundaries.” - Jenn Trepeck 
• [24:35] “Frankly we just live in a world of overstimulation and that over stimulation creates a lot of the exhaustion and our brain is always going because there is constant input.” - Jenn Trepeck 
• [31:40] “Where do you feel like you’re not even feeling things? Like things can be crazy around you and you’re sort of like blinders on, focused, moving forward. That’s a great indication that we could use a little emotional rest.” - Jenn Trepeck

RESOURCES:

There’s not Enough Time in the Day Episode

Meditation for Stress Episode

Slow Down...Yeah Right? Episode

Beyond Caffeine: Natural Ways to Improve Energy Levels Episode

Perception vs Reality 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, 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

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 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: 

• [5:14] What is Katie’s background and how did she get started with WeShape? 
• [10:22] What are some indications that diet culture is influencing our thinking? 
• [12:32] What does diet culture tell us about self worth? 
• [17:10] How does Katie define self worth? 
• [23:20] Where can someone find body liberation? 
• [26:55] How can you untangle the movement from the desire to change your body?
• [28:29] How does self betrayal play into our typical diet culture approach to working out?
• [31:00] How does WeShape work through their four pillars?
• [36:08] Katie shares her final thoughts around self worth and movement. 

KEY TAKEAWAYS: 

• Learning to understand what your body needs, what feels good in your body, and what is the right type of movement for you, is so important, as everyone is different and no one fitness routine is right for everyone. 
• Get curious with yourself, start asking yourself hard questions to uncover what you want as an individual. Ask yourself if you are living for you or for someone else’s version of what they think you should be?
• It has been ingrained in us that our value is based on our appearance, however that doesn’t have to be your story. You can find your self worth in the ability to express your most authentic self, regardless of other people’s opinions. Your weight does not equate your worth. 

QUOTES: 

• [7:14] “When we look at the data and science around diets, around weight loss and weight gain, and yo yo dieting, we often see that they don’t work, and people often gain the weight, if not more, back. I have a theory and belief it’s because people are using that vehicle to validate their self worth, and that work is done outside of weight loss.” - Katie Bramlett
• “I have a theory that people are using that vehicle (weight loss and diets) to validate their self-worth.”  - Katie Bramlett
• “I’m not saying weight loss is bad. I’m saying when we lead with that, the fruits of that effort are often short-lived.” - Katie Bramlett
• “What we’re really looking for is this self-worth piece and we think that that’s connected to this body.” - Jenn Trepeck
• [17:12] “For me, I define self worth as the ability to express my most authentic self, regardless of other people’s opinions.” - Katie Bramlett
• [36:07] “I just want to offer kindness to everybody because in a lot of ways this was normalized for all of us, and so getting more critical and more judgemental to yourself or participating in it or being in it is not going to help, so kindness can go far and we have choices.” - Katie Bramlett

RESOURCES:

Jenn Trepeck's Episode on Weight Loss and Wellness For Real

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

GUEST RESOURCES

WeShape Website and 2 Week Free Trial

WeShape YouTube

Feeling Lighter Pod YouTube  

WeShape Instagram

Feeling Lighter Podcast Instagram   

The Feeling Lighter Podcast Apple

WeShape TikTok

WeShape Facebook

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.

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

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

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: 

• [7:28] Why is there confusion with fitness and body composition? 
• [12:00] How does psychology play into our feelings around our fitness routines? 
• [20:18] How can you determine what your desired outcome actually is? 
• [25:29] What’s the first step to reframing our feelings around fitness and health? 
• [28:35] What is the hierarchy of movement? 
• [30:15] What are the other factors of health? 
• [34:19] How does Jenn utilize tracking with her clients? 
• [37:58] How can you separate movement from the way your body looks? 
• [42:27] Jenn shares her thoughts around BMI and motivation. 

KEY TAKEAWAYS: 

• Health isn’t just fitness and nutrition. Expand your definition of what it means to live a healthy life to include your mental health, happiness, energy, and sleep quality.
• To determine what habits set you up for success, track your stress level, mood, sleep, energy, confidence and then look to see on which days you felt the best, what habits you were doing.
• Your body is an absolute miracle. Creating awareness and reframing your thoughts around your body and appreciating all the things it does for you, allows you to look at a new narrative. 

QUOTES: 

• [27:04] “When I first start working with a client, we don’t talk about the movement component in depth for about a month and it’s on their radar anyway. It’s almost like by not hyper focusing on it, and giving them other tools and things that we’re building on each week, it inherently starts to diminish some of that importance on that activity or the intensity of that activity.” - Jenn Trepeck 
• [28:01] “Just as we know it’s not human to be sitting all day, it's also not human to sit all day and go berserk for an hour.” - Jenn Trepeck
• [30:04] “There isn’t one thing we’re going to do for our health that is going to trump or outshine or outdo the other pieces of health.” - Jenn Trepeck
• [40:11] “What if during our movement, we could just sort of have a moment of wonder at how amazing this human body is, and thank goodness we don’t have to think about which muscles move to make a movement happen and to breathe and to make sure the heart beats, and all of these things, like the body is an absolute miracle.” - Jenn Trepeck

RESOURCES:

LAST CHANCE: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024

The Ultimate BioHack Episode

Longevity Equation Episode

Blue Zones Episode

Biostack over Biohack Episode

Jenn Trepeck's Episode on Weight Loss and Wellness For Real

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