Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Muscle! You've heard it...Muscle weighs more than fat. But does it? Why is muscle so important and what do we have to do to build it properly? In just a few minutes Jenn answers all these questions and more! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. 

Become A Member: https://glow.fm/saladwithasideoffries/

Links:
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Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:

• George shares his progress since he last joined Jenn on the show, now that he's at the end of Jenn's 12-week group program
• An invite from Jenn to YOU to chat about your personal story
• What's happening chemically in the body when we feel like we can't stop eating?
• What does it mean when this feeling comes after dinner/at night?
• The antidote: proper fuel, smaller plate, the 3-bite tule, brush your teeth, hunger ratings, track sleep, track water
• For emotional eating, the question to ask yourself and what to do with that answer - the key is a post-it note
• Recommended way to get started with all of the ideas and suggestions offered
• How to tell "what I'm hungry for."

Quotes:

"We are a country of people who are overfed and under nourished." - Jenn Trepeck

"Ask yourself: Where am I not being fed?" - Jenn Trepeck

Links:

Become a Member

Connect with us! FB Page & Private FB Group Jenn's Instagram

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Macros! Have you heard people saying they're not following a "diet" but, instead, counting their macros? Ever wonder what they mean? Or maybe this is your approach but you're not 100% sure you're hitting all the marks?  In just a few minutes Jenn walks us through macros, what we need to know, what to look for and how to do this healthfully. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. 

Become A Member: https://glow.fm/saladwithasideoffries/

Links:
Become a Member
Connect with us! FB Page & Private FB Group Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:

• Meet Farah M. Green
• Farah's experience of how learning her body type impacted her journey 
• Body Types
• Ectomoprh
• Endomorph
• Mesomorph
• Understanding the science, genetics and lifestyle 
• Nutrition & fitness for each body type 
• Body positivity
• What is it? How do we foster it?
• Loving you body vs being in love with your body
•  

Links:

Become a Member

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with Thick, Bold & Health on IG, Farah on IG, Farah's website

Quotes:

"I'm watching my family's health go down the drain. We are not supposed to live this way." - Farah M. Green

"By  understanding my body type, I became less insecure, more confident" - Farah M. Green

"My body image has nothing to do with my size and everything to do with how I eat." - Farah M. Green

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about BLTs! Do you know what these are? Hint: It's not a bacon, lettuce, tomato sandwich. THere's another hing: they could be what's standing between you and progress toward your goal. In just a few minutes Jenn explains what BLTs are and what to do next! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. 

Become A Member: https://glow.fm/saladwithasideoffries/

Links:
Become a Member
Connect with us! FB Page & Private FB Group Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:

• Celebration & a moment of thank you
• Meet Traci DeForge who is here to interview Jenn
• How & why Salad with a Side of Fries came to be
• Jenn's story of finding her life path
• The wackiest diets ever attempted
• Body image, body dysmorphia and what to do about it 
• Jenn answers the off-topic questions she asks each expert who visits the pod

Quotes:

"I don't really care about the calories and I think you need to either." - Jenn Trepeck

"It's more about our health, than the size of our bodies. There are "plus size" people who are healthier than those who look like "the goal;" that's the skinny fat idea." - Jenn Trepeck

"The more I learn, the more I am blown away by the human body." - Jenn Trepeck

Links:

Become a Member

Connect with us! FB Page & Private FB Group Jenn's Instagram

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the PLOMs! Ever heard of it? You know...those moments when it's SO frustrating to have to think about all this stuff...when it feels like life would just be easier if you ate the dessert with everyone else. You just might have a case of the PLOMs. In just a few minutes Jenn fills you in on what they are and what to do about them! If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. 

Become A Member: https://glow.fm/saladwithasideoffries/

Links:
Become a Member
Connect with us! FB Page & Private FB Group Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:

• Meet Wade Lightheart
• The Biological Optimization Triangle
• Aesthetics
• Performance
• Health
• What we're all doing that we don't realize is messing up our gut
• Signs of gut health disruption
• 5 Stages of Digestion
• Understanding pre-biotics, pro-biotics, digestive enzymes & gut flora
• Supplementation
• Food choices 
• Key takeaways

Links:

Become a Member

Connect with us! FB Page & Private FB Group & Jenn's Instagram

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Connect with Wade Lightheart, BiOptimizers & the Awesome Health Podcast

Quotes:

"'You've learned how to build the body from the outside in. We're going to show you how to do this from the inside out.'" - Wade Lightheart

"You cannot supplement your way out of a bad diet." - Wade Lightheart 

"The road to health is paved with good intestines." - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about  alcohol! More specifically, clearing-up, once and for all, if liquor is a better choice than beer or wine for our waistline.  In just a few minutes Jenn answers what's really important to consider when it comes to drinking alcohol and our weight. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday. 

Become A Member: https://glow.fm/saladwithasideoffries/

Links:
Become a Member
Connect with us! FB Page & Private FB Group Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Outline:

• Formula for long term health is Nutrition + Behavior Change
• New mantra: Actions Dictate Outcomes
• Key factors for behavior change: time, patience, commitment (incl. priorities)
• Step 1: identify current habits/behaviors that may be holding you back
• Step 2: notice the triggers by tracking the habits and reviewing the data
• Step 3: brainstorm new habits to replace the old one/replace the trigger
• 10 Suggestions/examples
• Step 4: celebrate the victories, however small
• Quick Recap

Quotes:

"Actions dictate outcomes."

"Small steps in the same direction lead to huge distance over time.""

"'You laced up your shoes and that means something.'"

"Repetition is magic."

Links:

Become a Member

Connect with us! FB Page & Private FB Group Jenn's Instagram

Take the free Weight Loss Profile, Jenn will send you a Menu Plan