Shows
Salad With a Side of Fries Nutrition, Wellness & Weight LossPersonalizing Fitness by ADAPTing (feat. Philip Pape)What if you could take the guesswork out of fitness and create a truly personalized approach that actually works for you? In this episode, Philip Pape joins Jenn Trepeck to discuss his ADAPT framework, a step-by-step guide to personalizing your fitness routine. They talk about the importance of assessing your current situation, taking action, and analyzing your progress to make informed choices. Philip shares his insights on how to progress in strength training, adapt to injuries, and use evidence-based strategies to achieve your goals. Whether you're a beginner or an advanced athlete, this episode is packed with a...
2025-08-2053 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossSpecial Edition: Jenn on Wits & WeightsHey there, health warriors! Ever wondered why that burst of motivation to hit the gym or eat right always seems to fizzle out? In this crossover episode of Salad with a Side of Fries, Jenn Trepeck shares her featured episode on the Wits and Weights podcast to spill the beans on making wellness stick without the hype.In this special episode, Jenn and Philip Pape get real about swapping motivation for discipline and commitment, showing how small, consistent steps—like turning daily tasks into exercise or using gamification for accountability—build unstoppable momentum. They dive into why cons...
2025-08-131h 11
Salad With a Side of Fries Nutrition, Wellness & Weight LossGestational Diabetes Demystified (feat. Kelly Carter)Feeling confused about what a gestational diabetes diagnosis means for your pregnancy and your future wellness? Curious about easy and proven ways to keep it in check? Grab a seat and join today’s conversation with Kelly Carter that’ll make gestational diabetes feel way less scary!Jenn Trepeck and Kelly Carter, the Chief Success Officer at RenewRx, dive into the nitty-gritty of gestational diabetes, explaining how the placenta can throw insulin and blood sugar out of whack. Kelly shares game-changing advice with proven results, such as balancing your plate with veggies and proteins and incorporating movement, like...
2025-08-0642 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossRigid vs Flexible Habits (feat. Monica Packer)Ever wonder why your habits feel like a constant battle between all-or-nothing? Curious if there’s a way to make flexible habits stick without burning out? Join Jenn Trepeck on Salad with a Side of Fries as she dives into the world of perfectionism and habits with Monica Packer, a recovering perfectionist who’s cracked the code on sustainable growth. In this episode, Monica and Jenn unpack how to ditch rigid rules for baselines that support you, redefine consistency as doing your best most of the time, and build momentum with small, courageous steps that lead to expon...
2025-07-3043 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossDaily Habits that Serve or Sabotage Your Health and HormonesWhat if the daily habit you’ve focused on is actually sabotaging your overall health? What if there’s a reason the health hack your friend or significant other swears by doesn’t make you feel your best? This episode might explain why. Today on Salad with a Side of Fries, Jenn explores some daily habits that can serve or sabotage our health and hormones. She discusses controversial topics like fasted workouts, intermittent fasting, and coffee for breakfast, challenging common health practices. Jenn emphasizes the imp. She breaks down the science behind our circadian rhythm, cortisol patterns, and hor...
2025-07-2357 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossHealthy on the RoadDon’t think you can stay healthy while traveling and still enjoy every bite, sip, and moment? Think again. This episode spills the secrets to feeling good on the go without sacrificing the fun. Tune in to discover the secret to travel non-negotiables and learn how to stay healthy when traveling.In this episode of Salad with a Side of Fries, Jenn Trepeck spills the tea on crafting a travel health plan that works for you. From packing protein shakes to embracing local cuisine with a guilt-free mindset, this episode is packed full of practical tips to fe...
2025-07-0946 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossFitness Habits to Train for Life (feat. Emily Nichols)When it comes to your fitness routine, what are you training for? If you’re like most of us, not a marathon or a bodybuilding competition. And yet, most trainers and fitness influencers advise us to train like we are! What if instead, we train for life?! Those fitness habits look pretty different…and they’re A LOT easier to maintain. In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Emily Nichols, a personal trainer and host of Habit Hack Your Health, to explore the art of forming lasting fitness habits. Emily shares...
2025-07-0241 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossQ & A: Women Over 40Are you ready to tackle the unique challenges of wellness after 40? In this empowering episode of Salad with a Side of Fries, Jenn Trepeck hosts a comprehensive Q&A explicitly designed for women navigating midlife. From boosting energy to balancing hormones and thriving through menopause, Jenn covers it all, starting with a deep dive into key hormones like estrogen and progesterone and how they affect weight loss, energy, and fat distribution.Jenn explores the realities of menopause and perimenopause, including changes to the menstrual cycle, shifts in fertility, and the importance of protein for muscle and bone...
2025-06-251h 04
Salad With a Side of Fries Nutrition, Wellness & Weight LossWhen More is Not More (feat. Joe Hoye)Are you tired of eating less and moving more, only to see no real results? What if the key to lasting fat loss wasn’t harder work, but smarter strategy?In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Joe Hoye, a sought-after coach known for his bold, backwards approach to health. With a background in the medical field and a track record of helping women over 40 rebuild their metabolism and break free from diet culture, Joe shares how eating more, exercising less, and prioritizing recovery can completely transform your body—and your...
2025-06-1848 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossSupercharge Recovery from Surgery and More (feat. Zora Benhamou)What if you could bounce back from surgery or an injury faster, stronger, and healthier than ever? In this Salad with a Side of Fries episode, gerontologist and biohacker Zora Benhamou joins health coach Jenn Trepeck for a deep dive into surgery and injury recovery, biohacks, and minimizing scars—the essential nutrients for optimizing your healing journey post surgery. Together, they bust myths around menopause, aging, and nutrition while unpacking the science behind inflammation reduction, amino acid supplementation, peptide therapy, and more. From osteoporosis prevention to scar management, Zora shares expert strategies to supercharge recovery and reclaim vit...
2025-05-2852 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossEveryone is Pre-Diabetic, Unless...Are you one of the millions of Americans who eat the Standard American Diet? Even if you’re not, you’re likely at risk of developing pre-diabeties, insulin resistance, and chronic inflammation. But, DON’T panic, because today’s episode is packed with simple steps to help you take control of your blood sugar and lower your risk of diabetes and chronic disease.On this Salad with a Side of Fries episode, host Jenn Trepeck tackles the hard truth: many people are already pre-diabetic and don’t even know it. From hidden insulin resistance to chronic inflammation, Jenn break...
2025-05-2146 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossReal People, Real Results: ShannonAre you tired of starting over every Monday? Wondering how to build lasting healthy habits that stick—even when life gets chaotic? Then this episode is for you. This week on Salad with a Side of Fries, host Jenn Trepeck dives into the transformative journey of the Healthy Vibe Tribe and how 12 weeks of shared goals, weekly check-ins, and community support led to lasting change. Healthy Vibe Tribe member, Shannon, joins Jenn to share how she went from chasing the number on the scale to tuning into how she felt—physically, emotionally, and mentally. They talk about stayi...
2025-04-1647 minSalad With a Side of Fries Nutrition, Wellness & Weight LossIs Mold the Root Cause of Your Symptoms? (feat. Jenn Malecha)Are you feeling off but can’t pinpoint the cause of your frustrating symptoms? Have you considered that mold could be the culprit? Today’s guest shares insights into the symptoms of hidden mold exposure and mold remediation to heal and improve your overall health. This week on Salad with a Side of Fries, Jenn Trepeck welcomes functional health coach Jenn Malecha to share her personal journey with hidden mold exposure and the profound impact it had on her health. Jenn M. opens up about her skin cancer diagnosis, unexplained symptoms, and the shocking discovery of black mold...
2025-04-0952 minSalad With a Side of Fries Nutrition, Wellness & Weight LossLet's Uncomplicate WellnessDoes your health plan stress you out more than it helps you? If navigating wellness feels overwhelming, you’re not alone. Luckily, wellness doesn’t have to be complicated. In this episode, Jenn shows us how. On this episode of Salad with a Side of Fries, host Jenn Trepeck is here to help you uncomplicate your health journey. From focusing on what works for your body to tuning out the endless noise of health content online, Jenn breaks down the essentials—clean eating, movement, sleep, stress management, including the power of social connection, and the role of supplem...
2025-04-0244 minSalad With a Side of Fries Nutrition, Wellness & Weight LossNext Level Health with Molecular Hydrogen (feat. Greg the Hydrogen Man)What if a simple molecule could revolutionize health and longevity?n this Salad with a Side of Fries episode, Jenn Trepeck welcomes Greg the Hydrogen Man, a molecular hydrogen therapy specialist, researcher, and the voice behind the popular YouTube channel Uprising 144k. Greg shares his journey of overcoming severe health challenges through molecular hydrogen and how this powerful antioxidant can optimize cellular health, reduce oxidative stress, and support overall well-being. From uncovering groundbreaking research in Japan to witnessing his father’s recovery from arthritis, Greg dives deep into the science and potential of hydrogen therapy. He also sh...
2025-03-2653 minSalad With a Side of Fries Nutrition, Wellness & Weight LossYour Pain is NOT because You're Old (feat. Dr. Amy Novotny)Do you suffer from age-related aches and pains that traditional stretching or medications won’t relieve? Are you doing all the sports recovery things and still feel pain? It’s possible that the cause isn’t actually aging, but because your body is in a state of fight-or-flight. Tune into this episode and discover how simple posture adjustments and diaphragmatic breathing can transform your physical performance and well-being.In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Dr. Amy Novotny, founder of the PABR® Institute. Together they explore a naturalistic approach to pain re...
2025-03-1938 minSalad With a Side of Fries Nutrition, Wellness & Weight LossYour Fat Cells Have Memory, A New Study Finds (feat. Ferdinand von Meyenn)Do you struggle to lose weight and keep it off? It turns out, fat cells actually have a memory that can keep weight off after rapid weight loss!In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Professor Dr. Ferdinand von Meyenn, assistant professor at the Institute of Food, Nutrition, and Health at ETH Zurich, to explore his study with the intriguing finding that fat cells encode a memory which influences the ability to maintain weight loss and therefore impacts metabolic health. They delve into his groundbreaking research on bariatric patients...
2025-03-0550 minSalad With a Side of Fries Nutrition, Wellness & Weight LossStop Battling Your Body and Be-Friend It (feat. Marla Mervis-Hartmann)Is your relationship with food or your body complicated? Do you struggle with body confidence and self-love? You might be surprised about how many aspects of life are impacted by your body image. Wondering if you can truly love your body? Spoiler alert: you can! In this Salad with a Side of Fries episode, Marla Mervis-Hartmann, a dynamic speaker, bestselling author, and coach specializing in body confidence, self-love, and intuitive eating joins the show. Together, Marla and Jenn dive deep into healing a challenged relationship with your body, breaking free from diet culture and disordered eating, and e...
2025-02-2642 minSalad With a Side of Fries Nutrition, Wellness & Weight LossAn Important Relationship—You + FoodHow much mental space does food take up in your life? Do you feel trapped by food rules, guilt, or the pressure to eat a certain way? Let’s put on our curiosity hats to explore our relationship with food.In this Salad with a Side of Fries episode, Jenn Trepeck discusses our important relationship with food. From food triggers and guilt-free eating to breaking free from restrictive diets or mindsets, Jenn explores how our thoughts about food impact our daily lives. Plus, she highlights why seeking support can be a game-changer in creating a healthier, more bal...
2025-02-1942 minSalad With a Side of Fries Nutrition, Wellness & Weight LossQuality Matters (feat. Chef Whitney Aronoff)Feel like “healthy foods” have little flavor? Have you ever considered the energy your food carries and how it impacts your overall well-being? These are both a function of the quality of the ingredients and even the way you prepare your meals. Whether you consider yourself a home chef or someone who’s better off leaving the kitchen to others, this episode is for youIn this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Chef Whitney Aronoff, founder of High Vibration Foods, to explore how the food we choose influences our physic...
2025-02-1248 minSalad With a Side of Fries Nutrition, Wellness & Weight LossA Holistic Approach to Eczema (feat. Andra McHugh)Do you or someone you know suffer from eczema? Then you’ll know that steroid prescriptions are what most doctors prescribe as treatment. But what if there is a holistic approach that focuses on nutrition, gut health, and environmental factors, that can help tackle the root cause? Listen in for practical ways to get started healing from the inside out, and the outside in.In today’s episode of Salad With a Side of Fries, Jenn Trepeck welcomes Andra McHugh, host of The Eczema Kids Podcast, to share her personal journey with her children’s eczema struggles and how...
2025-01-2940 minSalad With a Side of Fries Nutrition, Wellness & Weight LossDry Beyond January (Part 2): Living Sober (feat. Gill Tietz)Like so many things in wellness, it’s easier said than done to live alcohol free. If you’ve tried before or are curious about sober living, this episode is for you! It’s the practical side of how to unlock unexpected health benefits, stronger connections, and a clearer mind.Today on Salad With a Side of Fries, Jenn Trepeck continues to explore the thought-provoking idea of living "Dry Beyond January" with Gillian Tietz, MS, CAMS-I, host of the Sober Powered podcast and a sobriety and anger management coach. Jenn and Gill discuss the challenges and rewards of emb...
2025-01-2245 minSalad With a Side of Fries Nutrition, Wellness & Weight LossHealthier Haul: Costco EditionWith so many items available at Costco, it can be tricky to determine what is a truly healthier option vs. what is just marketed as a good option. Jenn is here to help!This week, Jenn is diving into all things Costco. She walks through a variety of items from meat, to refrigerated foods, frozen foods, and even some non food items. Jenn discusses the nutrition facts, how you can spruce up a meal using some Costco items for quick meals, and what she would stay away from. This is definitely an episode to listen to before...
2024-10-1639 minSalad With a Side of Fries Nutrition, Wellness & Weight LossYou Are Not Alone: Relapse RateIf you’ve ever lost weight only to gain it back, you are not alone! This weight re-gain is referred to as relapse and it’s extraordinarily common and this is a must listen! Jenn explores the complexities of breaking the yo-yo dieting cycle, understanding relapse rates in weight management and what we can do to reduce our own relapse rate. This week, Jenn discusses the psychological and behavioral challenges of maintaining weight loss, emphasizing the importance of mindset and the tendency to revert to old habits. Drawing parallels to alcohol and smoking breaks, they highlight societal stigm...
2024-10-0248 minSalad With a Side of Fries Nutrition, Wellness & Weight LossMetabolic FlexibilityUnderstanding how metabolism works and all the different aspects that go into metabolic health can feel overwhelming. This week Jenn is breaking it all down into digestible pieces, so you can create metabolic flexibility. In this episode, Jenn is discussing metabolic flexibility. This is the body’s ability to burn different types of fuel (sugar or fat) depending on what’s available. She breaks down the different aspects that go into creating metabolic flexibility, including sleep, stress, movement, and nutrition. Jenn provides some great examples of how to implement each of these factors into your daily life, and w...
2024-09-1847 minSalad With a Side of Fries Nutrition, Wellness & Weight LossLive from New York...It's Salad with a Side of Fries!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 a...
2024-08-2153 minSalad With a Side of Fries Nutrition, Wellness & Weight Loss7 Types of RestDo 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. T...
2024-08-0742 minSalad With a Side of Fries Nutrition, Wellness & Weight LossUntying the Knot of Fitness & Body CompositionWhen 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 ge...
2024-07-2448 minSalad With a Side of Fries Nutrition, Wellness & Weight LossBeyond Caffeine: Natural Ways to Improve Your Energy LevelsDo you hit a 3pm slump every day, or need a coffee just to get you going in the morning? Did you know there are other ways to feel energized that aren’t just sugar and caffeine? This episode is all about energy and how to boost it naturally. In this episode, Jenn is talking about natural ways to improve your energy levels. There are many things you can do to give your energy a boost aside from reaching for sugar or caffeine. Jenn discusses how to know if you are experiencing low energy and what is hap...
2024-07-1049 minSalad With a Side of Fries Nutrition, Wellness & Weight LossBiostack Over BiohackHave you been trying out the biohacks that you hear about and still not seeing the results you were hoping for? That’s because you have to have the foundations nailed down first. Tune in to learn about these foundations and how you can biostack your way to optimal health. In this episode, Jenn is guiding you through the foundations of optimal health, revealing how you can biostack your way to a healthier, more vibrant life. Dive deep into the essence of each foundational area and discover how they can enhance your well-being. Jenn sheds light on why...
2024-06-2646 minSalad With a Side of Fries Nutrition, Wellness & Weight Loss"Healthier" Food Swaps – Worth It or Hard Pass?These days, there are so many eye-catching labels at the grocery store on foods claiming to be a healthier alternative to your favorite foods. Tune in to learn how to determine if they truly are a better option for you and if their taste rivals the original! On the episode this week, Jenn is talking about “healthier food swaps”. She covers different lunch/dinner, breakfast, snack, and dessert options with her past client offering the taste test verdict! Jenn walks us through the nutrition facts and ingredients to determine if each item is truly a nutritious swap or if...
2024-06-1251 minSalad With a Side of Fries Nutrition, Wellness & Weight LossTake Your Foot Off the Gas (Reverse Dieting)Do you feel like you are juggling too many things between work, socializing, your health, family, etc. and something has to give? This may be the ideal time to take a step back, allow yourself to slow down and do less so you can achieve more. Tune in to learn more about what that looks like when it comes to your health and activity. This week, Jenn is talking about taking your foot off the gas when it comes to your health and wellness goals. She explains how to evaluate if you need to take a step b...
2024-05-2953 minSalad With a Side of Fries Nutrition, Wellness & Weight LossBlue Zones: A Blueprint for Physical and Mental HealthThe people who live in the Blue Zones are said to be the healthiest, happiest people, with lower rates of chronic diseases and a longer life expectancy. What is behind their longevity and can we learn to implement it into everyday life? Yes, we can! Tune in to learn how. This week, Jenn is discussing Blue Zones and how the habits and way of life of those who live in these Blue Zones can be the blueprint for physical and mental health. She discusses what these places have in common when it comes to food/diet, culture, e...
2024-05-1549 minSalad With a Side of Fries Nutrition, Wellness & Weight LossMemory: Why we Lose it & How to Keep itDid 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 sympt...
2024-05-0849 minSalad With a Side of Fries Nutrition, Wellness & Weight LossCoin and Cuisine: Commonalities between Money and FoodDid 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 m...
2024-04-2445 minSalad With a Side of Fries Nutrition, Wellness & Weight LossAsk Jenn AnythingWe 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 sur...
2024-04-1054 minSalad With a Side of Fries Nutrition, Wellness & Weight LossThe Ultimate BiohackAre 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 da...
2024-03-2047 minSalad With a Side of Fries Nutrition, Wellness & Weight LossThere's a Problem with Your YardstickCalories, 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...
2024-03-0650 minSalad With a Side of Fries Nutrition, Wellness & Weight LossSpecial Edition: Jenn on Share a LatteAre you wondering how to make 2024 your best year of health, but you are unsure of how to start? Or did you kick off this year with an intense new regime and you are already “falling off the wagon?” Tune in to hear tips on how to take control of your wellness path once and for all!This week, Jenn is sharing an episode where she was interviewed by Min Sukree, host of the Share a Latte podcast. In this interview, Jenn shares where her wellness journey started and how she became the incredible health coach that she...
2024-01-1754 minSalad With a Side of Fries Nutrition, Wellness & Weight LossMailbag: Help for the HolidaysDo you find yourself feeling stressed about family meals or sticking to your health goals during the holidays? Tune in to learn how to navigate the holidays, enjoying your favorite foods while still keeping your health in mind. On this week’s episode, Jenn is reading emails that listeners have sent in regarding how to navigate the holidays. The questions range from indulging in your favorite foods, to eating around others, as well as balancing seasonal affective disorder and getting more movement in. Jenn has some amazing tips and tricks to get through this season, there will sur...
2023-11-2251 minSalad With a Side of Fries Nutrition, Wellness & Weight LossMovember: Men's HealthCalling all the men out there! If you think all of your health concerns stem from a lack of testosterone, listen in! In honor of Movember, this episode is dedicated to men’s health including sexual health, cardiovascular health, prostate health and more! Here’s how to be in your best health at any age.In this episode, Jenn is talking about Men’s Health. While some men don’t go looking into their health issues until it is impacting their reproductive health areas, there are some key things that they should know and prioritize with lifestyle and heal...
2023-11-0849 minSalad With a Side of Fries Nutrition, Wellness & Weight LossHealthier Options at StarbucksWhether you’re an avid Starbucks drinker or just stop in when you need a reliable bite to eat on the road, you deserve to know this info. Jenn dives into the nutrition facts of Starbucks drinks and food and offers some healthier alternatives for you.Today Jenn is talking about Starbucks! She goes over a variety of the popular food and drink options, uncovering the nutritional facts. Jenn provides some tips on making the items available at Starbucks a bit healthier and how to make the best decisions for you when it comes to placing your or...
2023-10-2538 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossTop 5 Tips for Digesting Nutrition NewsDo you get caught up in headlines that provide nutrition facts, such as “broccoli is going to make us die” and immediately stop eating broccoli? Today’s episode is all about understanding these nutrition news articles and how to know if they are legit or clickbait. Today Jenn is walking through her top 5 tips for digesting nutrition news. It can be so confusing when we hear different statements from “professionals”, or learn of the next best diet to help us lose those unwanted pounds, but how do we know if they are the truth, will only work for some pe...
2023-09-2746 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossSpecial Edition: Jenn on Super Woman WellnessJust because people say something is normal, doesn’t mean that it is healthy. Tune in to see you’re not alone in your challenges with food or willpower and how it can all be easier.Today we are hearing a recording of an episode that Jenn did on the Super Woman Wellness Podcast with Dr. Taz. Jenn joined the podcast to talk about how she got started in the health coaching field and what some of the most common obstacles are that Jenn’s clients come up against. Jenn discusses how to eat to lose weight for th...
2023-09-1343 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossSo You Think It's Healthy?Are the healthy food alternatives you're eating actually as good as you think they are for your health? Today, Jenn is going through some of the common snack options that are marketed as healthy to determine if they are in fact a healthy alternative. From dried fruit to veggie chips, to meal delivery services and more, she is hitting it all. She breaks down the nutrient facts in a variety of options and gives advice on what other healthier options may be. Don’t be fooled by the labels and marketing, tune in to hear if these opt...
2023-08-3057 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossTracking without Counting Calories, Macros or PointsDoes the thought of tracking food make you cringe? Learn how to use tracking as a positive tool to improve your health.This week Jenn is talking about tracking without counting calories, macros, or points. Tracking can feel daunting or cause you to feel like you have to restrict things, but Jenn is here to explain the value of tracking. Tracking isn’t just for the foods you are eating, but also the movement you do throughout your day, your sleep, stress, and more. She talks about how to utilize the data that you are tracking in or...
2023-08-0242 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossMe Effort vs. We EffortIf everything you do for your health is ME effort, learn how WE effort can help you achieve your health goals.Keeping your goals and ambitions silent can affect how successful you are. This week Jenn talks about ME vs WE effort, and how bringing a community on board to help you stay accountable is the best way to hit those goals. She talks about the impact of loneliness on our health and the power of sharing our celebrations. Jenn then breaks down the spheres of support, describing the four different sections of the bullseye and what...
2023-07-1939 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossWhat is Health?How do you define health? And whose definition of health is dictating your choices? Learn how to become your own health advocate to achieve individualized optimal health. On today’s episode of Salad With A Side of Fries, Jenn dissects what health is and how we can take responsibility for our own health. She talks about insurance companies and medical providers define health and how decisions are made when it comes to our health. She discusses the reason insurance companies are not looking out for each person’s individual health, despite all of us taking their direction on wh...
2023-07-0547 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossDiet Pills (Ozempic, Wegovy, Mounjaro) & The Real ShortcutOzempic, Wegovy, Mounjaro are creating a deadly standard in diet culture. Jenn is telling us the real short cut, as she sees it. Today, Jenn is discussing the trending diet pills (or really pharmaceuticals being used for weight loss) that are currently taking the market by storm: Ozempic, Wegovy, and Mounjaro. While your insurance may be covering these pills to assist with weight loss, are they the real deal? And what about Berberine which is being called “nature’s Ozempic”? Jenn walks through the expectations that people have of taking these diet pills, how they work in the bod...
2023-06-2846 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossBuilding a Balanced PlateIf you’ve ever said, “oh, I can’t have that” or “if being healthy means giving up (fill in the blank), I’m out,” this episode is for you! Eating a balanced diet is more than eating this, not that; it’s how we think about food and how we build the plate.On today’s episode, Jenn is giving her best tips on how to build your plate for breakfast, lunch, dinner and snacks. She gives some insightful advice around creating quality meals and how to manage the way you eat your favorite, more indulgent foods. If you’ve n...
2023-06-0756 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossA Grocery Store Run with Your Health CoachHere’s how to read the nutrition labels to know if what you’re buying is truly healthy. And for the items you’ll buy anyway, how to build a meal around them so your health (and weight loss) doesn’t suffer. When you go grocery shopping, do you actually read the nutrition labels, or do you just grab whatever looks “healthy” and call it a day? Today Jenn is taking us through Whole Foods together to review various products and evaluate which items are the best options. She provides in-depth information about breakfast foods, pasta, snacks, items in the...
2023-05-1055 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossMeditation for StressThe 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 Jenn is talking about meditation and the benefits of meditation for stress. Jenn talks about the different styles of meditation and how it can look different for everybody. She talks about how meditation can be a great way to...
2023-04-2656 min
Salad With a Side of Fries Nutrition, Wellness & Weight Loss*Encore* What is Clean Eating?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. It’s March Madness time again on Salad With A Side Of Fries! This week, Jenn is releasing the winning episode from the Salad With A Side Of Fries March Madness tournament! In today’s encore episode, Jenn discusses clean eating...
2023-04-1247 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossWellness Overwhelm? Start Here!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 Jenn is on a mission to remove the overwhelm that many people experience while on a wellness journey. She walks through the foundational pieces of health, shares tips and tricks to get started, how to put blinders on whe...
2023-03-2952 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossChatGPT’s (A.I.) nutrition Advice: Should Artificial Intelligence Be Your CoachThe 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. ChatGPT is getting quite popular, so Jenn wanted to ask it some health and nutrition questions and gave it commands such as “write a healthy menu” to see how its advice compares to her own as a health coach. The informa...
2023-03-1545 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossThe Body's Daily DetoxThe 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. Do you want a healthy immune system, balanced hormones, glowing skin, and more energy? Then it’s time to focus on supporting detoxification pathways. In this week's episode, Jenn breaks down how our body detoxes, the phases of detoxification, and what...
2023-03-0145 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossHeart Health is Sexual HealthThe 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. Let’s talk about sex, baby! Did you know that your sexual health, desires, and interests directly connect to your heart health? Each February, Jenn does a podcast around heart health, and this year’s topic is about how heart health...
2023-02-1554 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossHuman Design and Your HealthThe 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...
2023-01-181h 01
Salad With a Side of Fries Nutrition, Wellness & Weight LossStop Sprinting the MarathonThe 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...
2022-12-0740 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossHoliday a Different WayThe 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 discussing the best ways to prepare for Thanksgiving Dinner, or any gathering you may find yourself attending or hosting. During this episode, Jenn goes over some tips from the book The Art of Gathering, which talks about how...
2022-11-0956 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossHow Your Immune System is Like GoldilocksThe 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, and 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 discusses everything related to our immune system. She breaks down each component of the immune system, how they work, and what can positively and negatively impact these areas. She talks about autoimmune diseases and how t...
2022-10-261h 13
Salad With a Side of Fries Nutrition, Wellness & Weight LossThe Down & Dirty (Part 2): What Your Poop Says about Your HealthThe 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, and 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 discusses the down and dirty of what our poop tells us about our health. She shares what frequency, consistency, size and shape, and color all tell us about how our intestines work and what the f...
2022-10-1259 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossWhat is Clean Eating?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 discusses clean eating. She talks about her pet peeves around what clean eating has become and how it has gotten away from its guiding principles. Jenn talks about the confusion that clean eating has led to, f...
2022-09-2857 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossHealth and Nutrition for Kids and TeensThe 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. On today’s episode, Jenn dives into one of the most requested topics - health and nutrition for kids and teens. This episode is pointed toward families with kids ten to seventeen who are either starting to feel uncomfortable with their...
2022-09-1459 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossCelebrating 3 Years with the 5 Fat FactorsThe 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. On today’s episode of Salad With A Side Of Fries, Jenn celebrates and reflects on the last three years of the podcast! Jenn talks through highlights during the previous three years, the podcast's success, and the overall education and enjoy...
2022-08-1746 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossCirca Your Circadian RhythmThe 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 discussing the circadian rhythm, our body's internal clock. Our circadian rhythm controls our sleep and wake cycles throughout a 24 hour period. What controls our circadian rhythm? What happens when our sleep cycle gets disrupted? Is it possible to...
2022-08-0352 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossWheat, Celiac, Gluten and GlyphosateThe 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 is here to discuss all things grains, wheat, celiac disease, gluten sensitivity, and glyphosate. She covers what gluten and glyphosate are, how they are used in our foods, and how they have changed over time. Jenn...
2022-07-2057 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossThe Food Trends, Dirty Dozen & Clean 15 of 2022The 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, we are talking about the top food trends for 2022 and how these trends are shaped by “pandemic generation.” We talk about different ways the restaurant industry and supermarkets have changed since the pandemic and how restaurants now need...
2022-07-0650 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossBreakfast—Is It Really the Most Important Meal of the Day?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 discussing breakfast. Is it really the important meal of the day? Some people are never hungry in the morning, some are ravenous in the morning, or some simply take time to warm up to the day. Skipping br...
2022-06-2253 min
Salad With a Side of Fries Nutrition, Wellness & Weight LossOne Team: You and Your BodyThe 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. We dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.Do you feel like sometimes you try to do things and your body is not responding? Instead of fighting with our bodies, is it possible to improve our health and work as a team?Today’s episode of Salad Wi...
2022-04-2754 minSalad With a Side of Fries Nutrition, Wellness & Weight LossMetabolic RehabWhether it's a diagnosis or a gut feeling, most of us know when our metabolism isn't functioning optimally. We gain weight, we feel like no matter what we do it's not "working" and that's just the beginning! Jumping off of last week's episode where Dr. Philip Ovadia connected our heart health to our metabolic health, Jenn's talking us through how to rehabilitate our metabolisms. Best news? We're NOT DOOMED!!! From a brief self assessment and lab tests we might want, to what we do to repair and rebuild our metabolisms then how we know when we're "there" this episode i...
2022-02-161h 08Salad With a Side of Fries Nutrition, Wellness & Weight LossMeal Kits UnpackedSometimes life gets busy and cooking feels daunting. For others of us (wink wink) we just don't cook...or shouldn't cook! Then meal kits came along. From the OGs of Blue Apron and Hello Fresh to newcomers like Purple Carrot and Sun Basket, Jenn gives us the rundown on these popular cook-at-home options. They certainly simplify cooking but are they all worth the money? Will they help us reach our health goals faster? Consider this your cheat sheet to meal kits! You're welcome :) Outline:Welcome back & welcome back StephanieIntro to today's topicChefs PlateBlue ApronHelloFreshFresh DirectAmazon KitchenFresh n...
2022-02-021h 08Salad With a Side of Fries Nutrition, Wellness & Weight LossTick...Tick...BOOMJumping off of last week's conversation, Jenn takes us on a deep dive through triggers. Of course events and holidays are one thing but what if you always eat a snack at 3pm or can't go to the movies without thinking about movie theater popcorn? It's ALL HERE. And maybe your solution to foods that trigger you is to simply not have them in your home. That can work, sure, but Jenn advises we eventually want to move past that. Better yet, she helps us with HOW to do it. Then it's all about emotional triggers and what we c...
2022-01-191h 23Salad With a Side of Fries Nutrition, Wellness & Weight LossSpecial Edition: Jenn on Mind Over MacrosHappy new year! To kick off 2022, here's a special episode for you. We're airing Jenn's interview from the Mind Over Macros podcast. Mike Millner, host of Mind Over Macros, asks Jenn not only about her story and experience going from side-hustle to full-time, self-employed health coach but all about stress and what we can do about it. Sure the year is just starting but it's so easy to lose those vacation vibes and shift into old habits or routines. This interview is likely exactly what you want to hear right now.And a quick note from Jenn: Be...
2022-01-051h 02Salad With a Side of Fries Nutrition, Wellness & Weight LossTop 10 of 2021Another year in the books! 2021 brought us 52 more episodes of Salad with a Side of Fries and 52 more nutrition nuggets teaching us lessons for health and for life! As we did last year, we're sharing our Top 10 favorite episodes of this calendar year. Which was your favorite? Do you think yours made it into the top 10? If you missed any, here's your curated list for when you have a little extra listening time over the next couple weeks. Definitely check this out and let's review the best of 2021!Outline:Welcome back & meet CyndiCyndi's story of finding th...
2021-12-221h 08Salad With a Side of Fries Nutrition, Wellness & Weight LossYou vs. The Diet IndustryThis is it! Well, now through January. The diet industry is READY! With over 50% of people expected to make wellness/health related resolutions (fitness and weight loss topping the list), you're about to see ads and promotions for every lotion, potion and quick fix fad. The truth is, none of these are the magic bullet we want them to be. Yet it's SO easy to be tempted! In this week's episode Jenn is arming you with everything you need to stand strong against the machine of the diet industry. From the truth about common diets on the market to u...
2021-12-081h 14Salad With a Side of Fries Nutrition, Wellness & Weight LossWhere Does the Food Go?Eat for nutrition! Think about your macronutrients and micronutrients! We hear this all the time. But HOW does it all happen? How does your omelet turn into fuel for your cells? What actually happens to get our broccoli from the way we eat to the way our bodies can use it? This episode has your answers! Included is not just the anatomy and physiology of the gastrointestinal tract but the daily steps we can take to ensure proper function plus tools for extra support and repair. After all, perhaps it's not so much about what we eat...but what we...
2021-11-241h 13Salad With a Side of Fries Nutrition, Wellness & Weight LossMorning Routine ChecklistWhether you're a morning person or not, this one's for you! No one talks about it much but Jenn found it for us, scientifically, what happens to make us wake up, why we're more groggy some days and a bit of the body's biology upon waking. From there, Jenn translates it all into how we can design our perfect mornings. As much as there's a checklist, Jenn advises us to think about it more like a menu. Offering us the categories we want to hit and options for each, it's all here! Jenn shares her morning routine and asks t...
2021-11-101h 10Salad With a Side of Fries Nutrition, Wellness & Weight LossHack the HolidaysWow, it's Halloween and then before we know it Thanksgiving has come and gone. We have holiday parties for work and friends then the actual holiday celebrations and potentially travel too. Where do our health goals fit into this?! Don't worry, Jenn's got you!! This conversation might feel a little premature but, truth be told, it's right on time. Covering tips and tricks for a healthful Halloween and thriving through the end of 2021, no matter what's on your agenda, this episode has you covered. PLUS Jenn shares her Hack the Holidays, 8-wk program. Cheers to your health this holiday s...
2021-10-2756 minSalad With a Side of Fries Nutrition, Wellness & Weight LossAmerica's Fiber ProblemWe have a public health issue that pre-dates the pandemic. That's right! In the early 2000s fiber was classified as a "nutrient of concern." Yikes! And what's your guess? Do you think we've improved or worsened our fiber consumption since then? The sad part is this nutrient deficiency is at the root of almost every disease. This week, Jenn's tackling America's fiber problem addressing not only what created the situation, the implications of too little fiber and the benefits of sufficient fiber but the HOW of adding more into our daily lives. The best part is, it's actually easier th...
2021-10-2058 minSalad With a Side of Fries Nutrition, Wellness & Weight LossAdulting is A LotTo say you have a lot going on might be the understatement of the century. We know! Because it's the same for us. With days packed from morning to night and feeling like we have responsibilities pulling us in all directions, it can be extra challenging to find time for our wellness. So how do we actually fit in the workouts, the grocery trips and all the things? Jenn shares her secrets of how she does it! From the mindset stuff to the very practical day-to-day tips, it's all here. Plus, Jenn answers your burning question of what an "o...
2021-09-291h 06Salad With a Side of Fries Nutrition, Wellness & Weight LossMenu MayhemFeel like there's a restaurant you avoid when you're focusing on your food choices? Or maybe you're dreading the return of work-travel because it's annoying to pack a suitcase of snacks, bars and other food so you have options. Not to worry! Jenn's tackling all of YOUR restaurant and menu questions this week. From Dunkin' and Waffle House to Panera, Chick-Fil-A and Cheesecake Factory plus a steakhouse, a Mexican restaurant and more you'll get it ALL. No more fear of what you'll eat if someone else picks the restaurant, with this episode you'll be ready for anything!Out...
2021-09-011h 25Salad With a Side of Fries Nutrition, Wellness & Weight LossGoing Against the TextbookWe all say it. Our doctors say it..."lose weight." But what if these words are part of the problem? This week's episode is all about the words we use to talk about this wellness and weight loss stuff and the words we use when we talk to ourselves. Ever heard of NLP or Neuro-Linguistic Programming? What do we want to say if not "lose weight" and what other words would be better if removed from our vocabulary? Jenn's spilling TONS of secrets in this one. You don't want to miss it! Outline:Welcome back & meet J...
2021-08-181h 08Salad With a Side of Fries Nutrition, Wellness & Weight LossOlympic vs Everyday AthletesCelebrities, they're just like us. Olympians, we're just like them. Right?! Maybe you're like us and watching the Olympics inspires you to workout a little harder. And when you read the articles of what Simone Biles, Katie Ledecky or Naomi Osaka eat you think, "Maybe I should eat that too." It's SO tempting. In this episode, Jenn walks us through it all. From what details we can take to what really only applies to them and even when our activity doesn't require any nutritional adjustment (whoa!). You'll love the details and the big picture lessons we can take from t...
2021-08-041h 06Salad With a Side of Fries Nutrition, Wellness & Weight LossBack to BasicsJenn always seems to know just what we need. As many of us are getting into the nitty gritty of our food choices, habits, routines and cravings, Jenn brings us back to earth with this week's episode! What if what we need isn't the magic bullet we're waiting to find while scrolling instagram or reading news headlines but is actually a return to the fundamentals. Like always Jenn makes it simpler and more fun to reach our health and weight goals. This episode may be the reminders you need to help you refocus and recommit. The timing is perfect!! Li...
2021-07-281h 06Salad With a Side of Fries Nutrition, Wellness & Weight LossWillpower Won't PowerWe've all been there...the day starts strong, we have a healthful breakfast, then work is busy and stressful, on the way home it takes every fiber of our being to resist the Dunkin, the 7/11 and the ice cream shop. And that internal dialogue begins. It's like the angel and the devil on each shoulder. Which one wins often comes down to willpower. But as Jenn says willpower is actually a lot less about our emotional strength and a lot more chemical than we ever realized. And particularly interesting for us, there's actually a Catch 22 of weight loss and wi...
2021-07-141h 33Salad With a Side of Fries Nutrition, Wellness & Weight LossThe New, New NormalWhen the pandemic began and we realized quarantine would last longer than a couple weeks, we called it "the new normal." Now as we start to return to pre-pandemic activities and life, we have a new, new normal. This week Jenn walks us through both the high level and the nitty gritty for this next phase of our lives and wellness. This truly is a life change and thinking about it as such will be the difference maker. Listen now so you're ready as each moment arises. Outline:Welcome back & catch up with BrandyIntro today's topic - ho...
2021-06-091h 02Salad With a Side of Fries Nutrition, Wellness & Weight LossYour Wellness GPSIt's the wild wild world of wellness. From identifying our symptoms then matching those symptoms with an approach to healing and finding a practitioner we trust, navigating wellness is complicated and confusing! In this week's episode Jenn talks about how we got here and, of course, what to do. Tackling the many pieces to this challenge and offering tools and solutions, this one is certainly helpful! Don't waste any more time, money or valuable energy, listen now and get to a place of THRIVING in all areas of life. Outline:Welcome back to you and ChristineIntro to...
2021-05-261h 02Salad With a Side of Fries Nutrition, Wellness & Weight LossThe Other SideWe know what it's like to be focused on losing weight, training for a sport, etc. So what's it like on the other side? You've hit your goal; now what? This week's episode is all about how we know when we're "there," what adjustments we need to make, what changes and what stays the same. From the mindset and food to fitness, barometers and new goals, it's all here. Interestingly, this is a topic NO ONE discusses at length in books, "diets/programs," training guides, etc.; this is the part of the journey everyone overlooks. Not anymore! Listen in...
2021-05-1246 minSalad With a Side of Fries Nutrition, Wellness & Weight LossCr-Cr-Cr-Cr-CravingsSweet or salty? No, not your personality...your cravings! In this episode Jenn walks us through the causes of cravings, which go FAR beyond mood. Did you know your genetics can play a role?! Then, of course, Jenn gives us plenty of ways to work WITH our bodies to manage the cravings and situations that make it difficult to choose a cucumber over a Twix. If you've been relying on willpower, this one's for you!!!Outline:Meet Kate & intro to today's topicWho gets cravings? Are cravings good or bad?Hunger vs Cravings Causes of cravingsGeneticsEating processed f...
2021-04-281h 00Salad With a Side of Fries Nutrition, Wellness & Weight LossThe Down & Dirty (Part 1)We rarely talk about it. When we do, we use euphemisms, we cringe, we giggle. The catch? We all have unanswered questions about poop (Ack! We said it). Ever wonder if your "regularity" is normal? Think maybe you go too much? Are you like many of us who hold it 'til we get home and is this a problem? Answers to these questions are just the beginning of what you'll learn in this episode! Plus, Jenn tackles what our bowel movements say about our overall health and the increasing prevalence of colorectal cancer in those under age 50. You do N...
2021-04-141h 11Salad With a Side of Fries Nutrition, Wellness & Weight LossGood Food = Good MoodWe've all asked ourselves what we're in the mood to eat. And most of us have experienced feeling like we're not in the best mood and looking for food to help us turn it around. Did it work? For many of us, it worked for a few minutes and then not really after that. This week Jenn walks us through the biological connection between our mood and our food. Giving us the approachable science plus the tangible steps we can take to be our own best pick-me-up. Thank goodness for this episode; because it's more than just feeling hangry!
2021-03-1756 minSalad With a Side of Fries Nutrition, Wellness & Weight LossSalad SavvyWe start with the best of intentions. We order a salad. But is it really the most healthful choice? Other times, we're so sick of eating salad we're ready to throw lettuce in the air like confetti! This week Jenn walks us through the red flags to watch for on a menu and how to keep our salads nutritious and delicious because foods that are good for us do NOT have to be boring! Outline:Welcome Caroline & intro to today's topicSalad dressing - in restaurants & store-bought (watch out!)Red Flags for your salad candied nuts, fried onio...
2021-03-0359 minSalad With a Side of Fries Nutrition, Wellness & Weight LossIt Happens at NightOutline:Welcome back, Lauren & what Lauren thought today's topic would be based on the title aloneIntro today's topic, night time eatingWhy eating at night got a bad reputation: fad diets, Oprah, old scienceNew framework for deciding when to cut-off food for the dayNew guideline for waht to eat when eating at night & how muchWhen to eat ice creamCauses of eating late: work/schedules, late lunch, stress/relaxation, habit/routine, alcohol/happy hour, cravings, lack of willpowerAddress each cause, how to determine your cause(s), what each really means, what to doLingering questionsWhat to eat throughout the dayDoes warm...
2021-02-171h 10Salad With a Side of Fries Nutrition, Wellness & Weight LossIt Takes Heart!Outline:Intro today's topic (not your typical heart health conversation) & welcome back, StephanieThe heart is a muscle.Heart rate & heart rate variability (HRV)Blood pressure - systolic & diastolicCholesterolSources: our own body & our foodGenetics & epigeneticsHDL (high density lipoprotein) & LDL (low density lipoprotein)What are they? What is HDL good? Why is LDL bad?Cholesterol ratioTriglyceridesRisk factors for cardiovascular health:Non-modifiable: age, gender, ethnicity, family history, gene polymorphisms (SNPs)Modifiable: smoking, obesity, sedentary lifestyle, poor nutrition, high cholesterol, high homocysteine, high c-reactive protein (CRP)MetabolismExerciseNutritionFeed your heart emotionally & manage stressHomocysteineC-Reactive Protein (CRP)SupplementationOmega 3CoQ10AstaxanthinHeart rate trainingDark chocolate & red wine...
2021-02-031h 03Salad With a Side of Fries Nutrition, Wellness & Weight LossFad vs. FactOutline:Meet Jessica, new friend of the pod & intro to today's topicI just have to workout and I can eat whatever I want.Cut out all carbs, that's what makes you gain weight.Eating dessert every day is a "no-no."The cheat day/cheat meal is how to create balance.The stair climber workout from TikTokYou must break plateaus; they are a problem.The scale as a barometer for our results/progress.Go vegan; you'll automatically lose weight and be healthyGluten free means it's healthyEveryone gets bloated; bloating is normal.Popular "diets"US News & World Report Best Diets 2020...
2021-01-2058 minSalad With a Side of Fries Nutrition, Wellness & Weight LossAsked & AnsweredOutline:Happy new year, welcome Stéphanie & intro today's topic (Q&A)Can I be drinking too much water?What should I do about my acid reflux?Why do I need to warm up when I exercise?How important is exercise in a weight loss plan?Do i need a multivitamin? Food vs supplement?Snacking! What are your favorite healthy snacks?Does the body have a set-point? Can it change?What's the deal with hormones, aging and weight gain? Am I doomed?How can I determine the best goals for my weight loss?What are empty calories?What s...
2021-01-0659 minSalad With a Side of Fries Nutrition, Wellness & Weight LossThe Big "C"Outline:Catch up with StephanieWhat is the big "C" (consistency)Jenn's story of accidentally learning this lessonWhy it's so importantHow the body worksTrue health & healthcareJenn's words to the wiseA new mantra for youWhat to be consistent with and how to do itExerciseNutritionHydrationSleepStressAffirmations & gratitudeVitamins & supplementsSelf-check: energy, stress, sleep, self-esteemSupport SystemHow we want to make choicesQuotes:"Our best defense is a great offense...true healthcare is what we do every day, every week, between doctor visits to support our health." - Jenn Trepeck"Just keep going." - Jenn Trepeck"We cannot...
2020-12-091h 06Salad With a Side of Fries Nutrition, Wellness & Weight LossYour New BFF: FlexibilityOutline:Meet Jenn's friend JulieToday's topic: flexibility, understanding why and where we are rigid, HOW to be more flexible & a note about ThanksgivingFlexibility with our foodConsequences of not being flexibleIntention vs executionWhat flexibility looks likeHow to be flexible with breakfast, pantry staples, variety, grocery shopping & moreJenn's dozen egg analogyFlexibility with our fitnessPros and consHow to be more flexible with activity choice, duration, time of dayJenn & Julie share stories of their own flexibility and realizing their own rigidity at timesFlexibility with eating outRules vs guidelinesSleep & stressStriving for balance, being kind and gentle with ourselvesThanksgiving this yearFlexibility will be critical...
2020-11-111h 10Salad With a Side of Fries Nutrition, Wellness & Weight LossJenn in the Hot SeatOutline:Celebration & a moment of thank youMeet Traci DeForge who is here to interview JennHow & why Salad with a Side of Fries came to beJenn's story of finding her life pathThe wackiest diets ever attemptedBody image, body dysmorphia and what to do about it Jenn answers the off-topic questions she asks each expert who visits the podQuotes:"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 a...
2020-08-0543 min