Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about See Food. Does anyone else feel like they see food and immediately have to have it? If you experience this, it’s often evidence of something else going on. Take a little inventory and get curious about what might be off in your body or your habits. Look at your daily fuel intake, especially in the morning, to ensure you are getting enough protein. Is your diet too restrictive or providing insufficient nutrition? You may be experiencing Leptin or Ghrelin resistance, or your mineral intake is off. Get curious and play around with your diet to see what helps. 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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramSuzanne Culberg's WebsiteSuzanne Culberg’s FacebookSuzanne Culberg’s Instagram

Nutrition Nugget: See Food

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. I had the pleasure of talking to NLP Practitioner Suzanne Culberg. Suzanne focuses on helping over-givers and people pleasers learn to say “no” without feeling rude. During this episode, she explains how NLP works and the tools needed to create new neuropathways to make changing habits feel easier and last longer. She talks to us about our language and how a simple shift can significantly impact our results. Suzanne provides some great direction on how to create long-term success when you are ready to make fundamental changes. Tune in today to learn more about NLP and walk away with tips to be successful in positive change.IN THIS EPISODE:●   [7:19] How did Suzanne get from dieting at four years old to teaching NLP?●   [12:37] What is NLP, and how does it work?●   [20:17] What happens with new year's resolutions not following through? ●   [24:10] How does NLP shift the unconscious? ●   [29:15] How do we learn about the “word allergies” that activate us?●   [35:34] How do we start using NLP with food struggles?  ●   [40:58] What are a few things that people can start with? ●   [45:26] How do people shift from judgment to observation?●   [48:26] How can people build the muscle of saying “no”? ●   [51:28] How does someone find an NLP practitioner?KEY TAKEAWAYS:●   Loss is associated with fear, so NLP uses the term “released” weight. If you say I want to lose weight, your subconscious doesn't feel safe and may not let go of the weight.●   It's the decision that you make time and time again. When you make the initial change, it will feel like so much work. The goal is to create a new neural pathway of doing things; the more you use the new habit, the easier it will get. You are doing this for the long term!●   NLP is right for the person who is ready for the long-term game. It is right for the person who is done dieting and who wants to make a deep change. Not the person who wants the quick fix or is just trying to get into the dress for an event. Take baby steps to make the changes, and stop the all-or-nothing mindset. QUOTES: “That’s basically what NLP does; it basically looks at what programs you have been running that aren't servingyou and how we can install programs that are aligned and get you where you want to go, but also that are aligned with you.” - Suzanne Culberg“I think that's a big piece whether it’s that brutal honesty with a coach or ourselves because that's where the transformation starts, I think, in a lot of ways.” - Jenn Trepeck“What is it that you're trying to create? What part of yo

Neuro Linguistic Programming & Saying No (feat. Suzanne Culberg)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Pomegranates. Pomegranates are a great fruit option for winter! They are packed full of antioxidants that can reduce inflammation and benefit brain and heart health. Research shows that they are potentially cancer-fighting and may be a helpful tool for exercise energy and recovery. Pomegranates are also excellent for immune and gut health due to their high fiber content. Add some to your salad, smoothie bowl, yogurt, or as a quick snack with nuts. The nutrition facts show that the juice may not offer the full health benefits, so go for the full-fruit option! 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:Understanding Human DesignMy Human Design WebsiteBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

Nutrition Nugget: Pomegranate

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 week's episode, Jenn discusses Human Design and how it impacts our daily living. Jenn provides an overview of the five different types in Human Design and gives some resources on how to learn what your Human Design is. She then dives into a deeper understanding of each design and how it impacts different areas of our lives, from sleep to activity types. Lastly, Jenn walks through how each center in the Human Design chart, similar to the chakras, impacts each of us in terms of our health, relationships and more. This is a great introduction episode to Human Design, allowing you to understand the first level information and where you may want to dig deeper. Tune in today to learn how your Human Design is impacting your life and how to use this information as another tool for working with your body and with your personality instead of fighting it. IN THIS EPISODE:●   [4:01] What is Human Design?●   [9:31] Type 1: Manifestor ●   [11:20] Type 2: Generators ●   [13:27] Type 3: Manifesting Generators ●   [17:44] Type 4: Projectors●   [20:02] Type 5: Reflectors●   [25:04] How does each design handle sleep?●   [27:05] How does activity impact each design? ●   [33:17] What does head center mean, and how does it affect each design?●   [36:03] How is will/willpower impacted?●   [40:00] What is the root center, and how does it affect each design? ●   [41:37] The emotional solar plexus - our emotional center. ●   [44:04] How the spleen and immune function work with each design. ●   [47:15] Why understanding the basics of your human design can be enough.●   [47:15] Why understanding the basics of your human design can be enough.KEY TAKEAWAYS:●   Understanding human design is important because it helps us better appreciate each individual's unique value and strengths. It also allows us to create environments that support and nurture the development of each person, enabling us to maximize our potential. By understanding how humans are designed, we can create better workplaces, educational systems, healthcare systems, and social systems that truly benefit everyone.●   Self-awareness and recognizing when we are in the flow, when things feel right, when life is fun, and there is ease, do more in that direction of life. ●   Understanding your design type and how our type impacts our health, nutrition, and personality can create freedom for us to pursue our passions and fully come alive. QUOTES: “If you find yourself exhausted and you’re a manifestor or certainly a reflector, even projectors too, sleeping alone can

Human Design and Your Health

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn is talking about oat milk. Many people choose oat milk as an alternative because it is creamier, froths and cooks better, and makes a delicious ice cream (if I do say so myself). Many of the nutrients in oat milk are added back in after the creation process, which leaves the nutrient density not that impressive. When choosing your oat milk, read the nutrition fact labels and determine what you are looking for with your milk alternatives to know which is the best option for you. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGuest Resources: Living Libations WebsiteLiving Libations TwitterNadine Artemis' InstagramLiving Libations InstagramLiving Libations YouTubeLiving Libations FacebookNadine Artemis' Facebook

Nutrition Nugget: Oat Milk

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. Today’s guest is an author and the owner of Living Libations, Nadine Artemis. Nadine shares her knowledge and information about oral care and total health in this episode. She gives an excellent description of how oral health impacts the rest of our bodies. Nadine chats about the ingredients in numerous kinds of toothpaste and the products that many dentists use that actually harm our overall health. She educates us about the dentinal lymphatic system and the impact that stress and lack of nutrients have on the system. Tune in today for this educational discussion and how to increase your oral health, which will leave your overall health flourishing.IN THIS EPISODE:●   [5:10] Nadine tells us how she started her business and how she got started in entrepreneurship so young.●   [14:20] What will a dentist see in the mouth that indicates potential cause for concern? ●   [16:28] How do we know the connection between oral health and overall health?●   [18:50] What is the dentinal lymphatic system? ●   [24:49] What's the deal with fluoride?●   [26:30] Is mouthwash good for our oral health? ●   [30:15] Is supporting the oral microbiome similar or the same as supporting our gut microbiome? ●   [31:33] What are dentists doing in scaling and root planing? ●   [32:14] How do we keep happy, healthy gums?●   [39:00] How can you find a holistic dentist, or what conversation should you have with your current dentist?KEY TAKEAWAYS:●   If you switch to baking soda for the rest of your life, you’ll be far better off than using any commercial product. ●   Digestion begins with chewing your food; nutrition goes into the roots of your teeth and into your bloodstream. If you are highly stressed or have negative nutrient health, it can reverse the lymphatic system in your mouth, and that’s where issues with oral health happen. ●   Many of the ingredients in toothpaste and the items that dentists use are causing harm to our oral and total health. A wide variety of natural products can be used to create optimal oral health. There are also alternatives to having cavities filled and gum surgery, so make sure to ask questions to your dentist to uncover the most natural options available.  QUOTES: “So if that stress continues or that poor nutrition continues, then this dental fluid system doesn't just stagnate; it reverses. So then we’ve got the tooth acting like a straw sucking in from the mouth rather than being a fluid that goes out to the mouth. That’s the genesis of how a cavity is formed.” - Nadine Artemis “You want to think of your

Oral Care and Total Health

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Soleus Push Ups. The Soleus muscle is located on the back of the leg between the calf and the Achilles tendon. It's been found that it is virtually impossible to fatigue the Soleus muscle. Fueled by blood glucose and fats, it is believed the Soleus muscle can improve metabolic health in the rest of the body. Discovered in 2022, research shows that Soleus Push Ups may be more effective than typical exercise and more effective than intermittent fasting. This shouldn't take the place of regular movement, but it could be an excellent fidgeting exercise! Tune in to learn how to do Soleus Push Ups! 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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

Nutrition Nugget: Soleus Push Ups

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 today’s episode, Jenn sets out to debunk many common myths around nutrition and lifestyle habits. Walking through sixteen different myths and talking about the show Limitless, Jenn delivers clarity to help listeners understand what can be beneficial and what information is false. Touching on the topics of food and beverages, supplements, and exercise, today’s episode provides a well-rounded amount of information to help listeners reach their best health. Tune in today to learn if what you hear is fact or trash. IN THIS EPISODE:●   [4:58] - Myth 1: Drinking coffee reduces your body’s ability to absorb nutrients.●   [6:55] - Myth 2: Does eating fat directly contribute to weight gain?  ●   [10:36] - Myth 3: What is the story with eggs?●   [15:19] - Myth 4: Is the carnivore diet better for gaining muscle and losing fat?●   [17:28] - Myth 5: Is diet soda better than regular soda?●   [19:35] - Myth 6: Is plant milk better for you than regular milk?●   [20:57] - Myth 7: Eating at night is detrimental to weight loss.●   [23:30] - Myth 8: Drinking chlorophyll boots your immune system and offers essential vitamins.●   [25:20] - Myth 9: Should you take ashwagandha for help with the immune system, sleep, and reducing anxiety? ●   [27:07] - Myth 10: Are collagen peptide supplements a better protein?●   [29:15] - Myth 11: Does apple cider vinegar help people melt fat and boost the immune system?●   [31:50] - Myth 12: Are meal replacement shakes providing the nutrition we need?●   [35:41] - Myth 13: Are crunches the best move for your core?●   [38:04] - Myth 14: Does lifting heavy weights make you bulky?●   [39:43] - Myth 15: Does exercise mean I can eat whatever I want? ●   [41:19] - Myth 16: Should you stretch before exercising? ●   [44:28] - Myth 17: Limitless Stress●   [47:33] - Myth 18: Limitless Cold Plunge ●   [50:25] - Myth 19: Limitless Intermittent Fasting or Time Restricted Eating●   [53:01] - Myth 20: Limitless Strength and Aging●   [57:34] - Myth 21: Limitless  Acceptance KEY TAKEAWAYS:●   Caffeine should not be drunk first thing in the morning as it can interfere with our body's natural rhythm. Balance is key with the amount of caffeine drunk, but it’s best to have it mid-morning. ●   Sweets, salt, and fat are addictive tastes. The more we have them, the more we want them. Even if a sugar substitute is used, it still creates the addiction/desire to want more. ●   There's a difference between stretching and warming up. You must warm up before exercise. Even stretching needs

Myth Busting

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about ditching the dream board. A dream board can actually hold us back and limit what we go after. When creating a dream board, your mind loses its ability to imagine and instead can get stuck on the photo you chose, to the point where if you do not get that exact thing, you’ll feel like you didn't accomplish the “dream.” Instead, think about what you want to achieve or have in the new year, and then write down a list and get curious about the feeling you will have when you accomplish the item(s) on your list. Lastly, ensure you are looking at all aspects of your life; you can’t move faster than the area of life you are neglecting. That area is holding you back from progressing and hitting the other goals. Like what you're hearing? Be sure to check out the full-length episodes and 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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Ellen’s TwitterEllen’s LinkedInDo The Pot TwitterDo The Pot Instagram Do The Pot PinterestDo The Pot WebsiteHow To Do The Pot Podcast

Nutrition Nugget: Ditch the Dream Board

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. This week, the host of the How To Do The Pot Podcast, Ellen Scanlon, joins us. Ellen educates us about the impacts of cannabis on women and how to approach healthy cannabis use. After experiencing the benefits of cannabis with her endometriosis journey, she is eager to help as many women as possible through cannabis education. Ellen talks about how cannabis can help with sleep, sex, and stress and how to understand what consumers are getting when buying cannabis. Tune in to this informative episode about cannabis and its benefits.IN THIS EPISODE:●   [5:50] Ellen shares her story and what brought her to the cannabis world. ●   [9:50] What are some of the myths around cannabis?●   [13:32] What should people look for to understand what they’re getting? ●   [18:00] Hemp is a regenerative crop; Ellen explains how that works and what to understand. ●   [19:23] What is the difference between medical and recreational marijuana?●   [24:03] A lot of cannabis research is on men; how do women know the impacts and what to understand? ●   [27:20] How does cannabis help with sleep, sex, and stress?●   [35:10] Ellen highlights some of her favorite strains from her list of 12 Essential Strains. ●   [38:15] What’s the story about munchies? ●   [41:29] Is there a strain that acts as an appetite suppressant?KEY TAKEAWAYS:●   If you live in a state where cannabis is not legalized yet and a store sells cannabis, there is no way to know if it is safe or has been tested. CBD is legal in all 50 states.●   There are different types of cannabis, depending on why you seek cannabis use, whether it is health, well-being, or fun; get knowledgeable about the different types. Keep track of your reactions when you try it - what you like, what you don’t like, etc. so you know the next time you purchase. ●   Women’s cannabis tolerance changes around their cycle. This means that on the first day of your cycle, you may be able to take a much higher dose of cannabis (your tolerance is highest on the first day) vs. two weeks after your cycle.QUOTES: “It is important to keep notes of how you feel. If you try an edible, if you try a strain, if you try a cannabis beverage, and you either like or don't like how it feels, make sure you are paying attention to that because that’s really going to guide you towards your next experience.” - Ellen Scanlon“Women’s tolerance for cannabis changes by up to 30% depending on where you are in your cycle. So the exact same weed, edible, whatever it might be, will be 30% more potent as you're leading up to your period.

Cannabis Curious? (feat. Ellen Scanlon)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Tossing It Out. The days are over when you have to consume all the food on your plate. If the meal has served its purpose and is no longer needed, you have permission to toss it. That includes food that is gifted to you and even leftovers! Keeping food around does not turn it into nutritious fuel. If it creates stress or unnecessary temptation, just toss it! This goes along with anything in your house; if it doesn't serve you, get rid of it, and don’t beat yourself up! Like what you're hearing? Be sure to check out the full-length episodes and new releases every Wednesday on Spotify. 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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

Nutrition Nugget: Toss It Out

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. Today, Jenn and one of you, a listener, share their top 10 episodes of 2022. There have been so many great conversations this year so Jenn is highlighting some of the most popular episodes and important takeaways for you to take into the New Year. 2022 has been filled with discussions about listening to your body, managing your sleep, understanding the messages shared on social media regarding fad diets and exercises, and so much more. It was tough to choose only ten episodes from the year; tune in for a summary of favorites. We look forward to the conversations we will have in 2023! IN THIS EPISODE:●   [6:17] Episode 132: Matters of the Heart and Metabolism.  ●   [10:34] Episode 134: SexEd for 2022. ●   [15:04] Episode 172: Single Best Exercise You Can Do. ●   [18:40] Episode 163: Health and Nutrition for Kids and Teens. ●   [22:46] Episode 173: Wearable Health Tech. ●   [31:11] Episode 157: Circa Your Circadian Rhythm. ●   [34:26] Episode 169: How Your Immune System is Like Goldilocks. ●   [37:57] Episode 151: Breakfast - Is it Really the Most Important Meal of the Day?●   [40:12] Episode 156: Ingredients IQ. ●   [42:16] Episode 143: One Team: You and Your Body. ●   [45:35] Thank you, listeners! KEY TAKEAWAYS:●   Combining too many exercises can lead to fewer results because you aren't working either muscle to its max capacity. Step away from the message that you MUST do an intense workout to be in the best shape of your life. Focus on activity and movement - it’s been shown that the people who live the longest walk the most.●   Your gut health is vital for your immune system. Balance is what we’re after with our immune system. To accomplish optimal health, reviewing your lifestyle and food choices is essential. Understanding what to take when our immune system is down vs. on a daily basis. ●   Health is all about your lifestyle. Choosing the best foods for your body, getting enough sleep, drinking water, and moving your body are great places to start. Learning what works for you, getting curious about the messages your body is sending, and healing your gut are the best things you can do for yourself and your health.QUOTES: “There’s genetics and epigenetics, and epigenetics are all about lifestyle. You can't change your genes, but you absolutely can change how your genes manifest. That’s all our lifestyle choices.” - Jenn Trepeck “If once a week you are up between 10 pm-5 am for 2-3 hours, the body interprets that as a shift worker. It can take a couple of days for our internal clocks to recalibrate af

Top 10 of 2022

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about Cabbage. Although it’s not the sexiest vegetable around, Cabbage has some great benefits. It is a cruciferous vegetable with some fantastic healing properties. Loaded with anti-cancer activity and fiber, it can improve liver and gut health and regulate blood sugar. Cabbage contains choline, an essential nutrient our body cannot produce, which is also a huge benefit for vegetarians who may struggle to get choline otherwise. Add cabbage into your diet raw, lightly cooked, or fermented for the best benefits. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday on Spotify. 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 FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

Nutrition Nugget: Cabbage

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. Jenn has noticed a big theme throughout 2022 around energy and burnout, so today’s episode is about recovery from burnout and maintaining stamina. Our guest today is Olly Wood, the owner of The Body Reset, who helps high performers with their health, lifestyle, and avoiding burnout. Olly walks us through why high-performers are likely to experience burnout and how they can set up their day to avoid it. He talks to us about how someone can formulate their nutrition in the morning to maintain physical and mental energy throughout the day. Olly discusses why a bad week is the best time to shift your lifestyle habits. Tune in today to learn how to set yourself up for success, avoid burnout, and time block your day!IN THIS EPISODE:●   [5:57] How did Olly get into the health space, and what led him to work with high-performance professionals and burnout? ●   [12:25] Why are high-performers so likely to experience burnout? ●   [15:50] How do we focus on our body’s energy vs. our mental energy? ●   [19:50] Is there a distinction between busyness and burnout?●   [23:42] What is the most significant shift we can make to avoid burnout?  ●   [26:50] How can someone formulate their nutrition for energy all day? ●   [28:02] How do we understand when we’re recovered and ready for the next thing? ●   [31:10] How to use time blocking for self-care. ●   [33:13] What does it mean that a bad week is the best time to start?KEY TAKEAWAYS:●   Active recovery vs. passive disengagement is the difference between busyness and burnout. Look at how you approach the end of your day - are you doing something to recover and set up your next day up for success, or are you disengaging from the world and zoning out? If you are disengaging, it's time to make some changes!●   Setting up your morning to win - eat by fueling your body, move your body in some way in the morning, and hydrate. Boost up your energy naturally, not with artificial energy (coffee). Be proactive with how you frontload your day. ●   Use your activity as part of the recovery that you need. Choose your exercise as what would best fill your cup after the day. If you are feeling burnt out, an extreme workout likely isn’t the correct answer. ●   Get honest about why you are delaying making the healthy changes you desire.QUOTES: “What are the things you're doing in order to be better tomorrow? You start to become very hyper-aware that it's not about being the hardest worker in the room today; it's about making sure you can still show up tomorrow and still put that extra step forward.

Habits for Energy, Stamina & Burn Out Recovery (feat. Olly Wood)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about AntiFragile, which is when something is improved from shock. Thinking of this from an individual standpoint shows that challenges allow us to learn and navigate situations, likely to create long-term payoffs. Learning from our mistakes allows us to experience a setback, learn from it, and come out on the other side feeling more empowered and stronger. It’s beyond resilience! Take note of how you are antifragile. You are stronger for every experience you’ve ever had! 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 FriesJenn’s Free Menu PlanSalad With a Side of Fries WebsiteSalad With a Side of Fries Instagram

Nutrition Nugget: Antifragile

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. The New Year often leads to us setting resolutions, but how can we create a better relationship with our goals than trying to sprint to the finish line? Today we talk about how to tackle our best plan for managing our energy and health this time of year, setting ourselves up for the new year, and more! Jenn talks about slowing down and pacing ourselves to allow consistency in working towards our goals. Jenn also talks about how to measure progress and gives an excellent example of a daily check-in to help us live better through this hectic season and into the new year. Tune in today for amazing tips on navigating the holidays, setting yourself up for success in the New Year, and creating consistency in your life.IN THIS EPISODE:●   [5:30] What does it mean to pace ourselves during the holiday season? ●   [12:03] What is the three-bite rule? ●   [12:53] How to protect your mental and physical well-being.●   [15:58] How to look at consistency over intensity. ●   [16:55] What to use as a barometer for progress and a daily check-in?●   [21:42] How to make New Year’s Resolutions that you can stick to all year round.●   [27:22] What does January bring to the diet industry?  ●   [28:32] What are “red lines” that shut down our own mental conversations? ●   [32:53] What Jenn thinks about when she hears “lifestyle.”KEY TAKEAWAYS:●   Don’t go to the holiday parties starving; eat before you go to the event. This helps set you up for success, stay on track with your goals, and not go overboard on the chips, cookies, and other treats. ●   Get specific with your New Year's Resolutions. Make them less intense but more consistent. Like I am going to move, in some way, every day, I’m going to eat vegetables every day instead of losing X amount of pounds. ●   Starting your goals during the holidays can be a great time because, for most people, you have time off of work or school, so the downtime can be filled with creating new habits. ●   Don't go from one extreme to the other. You shouldn't punish yourself in the New Year for what you enjoyed during the holidays. Indulging in December and getting super strict with a resolution is not a healthy swing.QUOTES: “This time of year, frankly all the time, but this time of year especially, it's the epitome of living in the gray area between the black and white. That is the holiday dinners, the work holiday party, the friends holiday party, all of those things; it's about a little bit every day of the quality stuff and a little bit of the indulgence. At the same time, rather than swingin

Stop Sprinting the Marathon

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about glutathione, the body’s master antioxidant. Glutathione is critical in gathering up the free radicals in the body, acting as a garbage man. Signs that someone is deficient in glutathione are anemia, build-up of acid, frequent infections, and higher body fat levels. Some things contributing to healthy levels of glutathione are getting the right amounts of sleep, exercising, and eating foods that naturally contain glutathione. Listen today to learn why glutathione is critically important for your overall health. 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 FriesJenn’s Free Menu PlanSalad With a Side of Fries WebsiteSalad With a Side of Fries Instagram

Nutrition Nugget: Glutathione

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. Today we are joined by personal trainer and weight loss expert, Chad Tackett. Chad is an online personal trainer and weight loss coach, helping his clients condition their metabolism for ultimate weight loss. Chad walks us through how to find the right foods for you that can be paired with exercise to easily achieve weight loss goals. He shares some excellent tips on how to stay motivated too, especially this time of year when there are temptations everywhere. Tune in today to learn simple and convenient ways to set yourself up for successful weight loss and health.IN THIS EPISODE:●   [5:07] Chad tells us his story and how he got into online coaching.●   [7:15] Why don’t diets work? ●   [9:42] What does it mean to condition your metabolism? ●   [11:19] How does someone figure out the right foods at the right time? ●   [14:22] Is there a “right time of day” to eat carbs?●   [16:10] How do people figure out the right balance for themselves? ●   [19:50] How does fitness condition our metabolism? ●   [23:20] How do people stay motivated during this time of year?●   [26:08] How does Chad help people stay on track when temptations are around? ●   [30:05] What good “reward” ideas can people use when they hit a milestone?●   [31:00] What does Chad think about resolutions and handling the holiday season?  KEY TAKEAWAYS:●   Set yourself up for success; make it simple and convenient, and make it fit well with your lifestyle. ●   Carbs are essential for weight loss. If it comes from the Earth, those are good carbs and are natural; those are key to add to your diet. Pair a good carb with protein and healthy fat to set your body up for success in losing fat. ●   Each workout should be different day by day. Even if the movement is the same, use other equipment to help your muscles improve each time. This enables you to stay away from a plateau.QUOTES: “If it's not something you can do for the rest of your life, like, what’s the point of even starting because the weight’s just gonna come right back.” - Chad Tackett“The more muscle you have, the stronger your body is, the more calories you just naturally burn, even when you're just sleeping.” - Chad Tackett“Do cardiovascular exercises in between your sets. So if you're doing a set of bicep curls, for example, where you’re training your biceps, between your next set, just do something to keep your heart rate up because your heart rate is staying up from doing the bicep curl. Instead of letting it go back down and taking that minute or two of rest instead, just marc

Conditioning Your Metabolism and Motivation (feat. Chad Tackett)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about hemp. Hemp has incredible health benefits and is a great option for a superfood. With high protein and fiber content, hemp is an excellent way to incorporate these macronutrients into a plant-based diet. Studies have shown hemp seeds may benefit heart health, skincare, PMS, and even gut health. Add just three tablespoons to your smoothies, salads, or protein shakes as a quick, easy way to get these beneficial nutrients. Disclaimer: hemp is not the same thing as weed; check with a doctor before adding it to your diet. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/   RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries Instagram

Nutrition Nugget: Hemp

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. Today we are joined by Ted Kritsonis, who studies a variety of tech products. Ted is talking to us today about wearable health tech. In this episode, we cover the best wearable tech Ted has seen and discuss the pros and cons of some of the most popular smartwatches on the market. He dives into the accuracy of wearables and the best way for consumers to use the products. Ted also gives some great tips on choosing the best device for the purpose consumers seek to understand. Tune in today to learn how to utilize wearable tech for your lifestyle.IN THIS EPISODE:●   [4:51] How did Ted get into the tech field from journalism? ●   [7:28] Ted’s favorite wearable tech products.  ●   [9:40] What's the best product for sleep tracking? ●   [12:10] Ted discusses the pros and cons of the major smartwatches on the market.  ●   [16:10] What to consider when buying a smartwatch for yourself or others. ●   [18:16] What should we know about WHOOP and Oura Smart Ring?●   [25:02] Ted discusses the accuracy of wearable devices. ●   [32:03] How does what you eat tie into wearables? ●   [34:10] How do the devices get our heart rate from the top of our wrists? ●   [36:52] How should we understand the context that devices share? ●   [40:50] Why should you take the data to the doctor to determine the next steps if something seems “wrong” on the wearable?●   [43:19] What does Ted think is next in this space?KEY TAKEAWAYS:●   Different watches have different benefits, so when shopping for a smartwatch, determine what you want it to do and then shop for the best watch with those capabilities. For example, for runners, Garmin is the best. ●   Accuracy is getting better, but the information isn’t 100%. Use the information as insight instead of final information. Use it to compare how you’ve done across a span of time vs. reading too much into the information. If something seems off, take the data to a doctor to help you understand.●   Your lifestyle habits, including sleep, nutrition, and physical activity, all tie into your health. The watch cannot give you all the answers, especially regarding the food you consume.   QUOTES: “I always advise people to skip a year and go two or three years before you upgrade because then it’ll feel like there's a bigger jump. There are times when a feature comes out that people can get excited about. Where I feel like there's confusion, is the expectation that one company, because it has a reputation for making good products, is really good at making this type of product, and I have to call out t

Salad With a Side of Fries Nutrition & Wellness

Salad With a Side of Fries Nutrition & Wellness

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