We 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 than we think!Outline:Welcome back & welcome back, StephanieIntro today’s topicWhat is America's fiber problem?A nutrient of concern, a public health issueRecommended amountsHow did we get here?Food pyramidProcessed foodPerception of the taste of fiber-rich foodsImplications of insufficient fiberAutoimmuneIncreased burden on the liver & other detoxification pathwaysDisease states connected to GI challenges and too little fiberBenefits of sufficient fiberHow much fiber do we want each day & where do we get it?Grains vs fruits/veggiesSoluble fiberInsoluble fiberNew definition: Total Fiber = Dietary Fiber + Functional Fiber How much fiber is in various foodsWhat we get when we eat sufficient amounts of fiberProbiotics, prebioticsFunctional Fiber, peri-bioticSupplementing and foods fortified with fiberHow to add more fiber, it's easier than you thinkA note on smoothiesGradually addDrink your waterFinal thoughts Links:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"95% of American adults and children do not consume the recommended amounts of fiber." – Jenn Trepeck"A nutrient of concern."  – Jenn Trepeck"Our overall health...is very much a function of nutrition and fiber is a major piece of that."  – Jenn Trepeck"A lot of the disease and dis-ease we see can be connected to these nutritional choices."  – Jenn Trepeck"If we eat a variety of foods that come from the earth we'll most likely check the boxes. If we're eating a variety of foods that come from a box, a bag or a window, we're not."  – Jenn Trepeck"Supplementation can fill in the gaps where our nutrition falls short; we cannot supplement our way out of poor nutrition."  – Jenn Trepeck

Salad With a Side of Fries

America's Fiber Problem

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about basil, the delicious, leafy, green herb that makes your margarita pizza and delightful pesto pasta. What nutritional value does it give us? How can we eat more of it? And what about holy basil supplements or basil essential oils? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/         Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? 

Nutrition Nugget: Basil

Have you ever heard of Feldenkrais? It's a method of movement that's been described as "a learner's manual for the human body." Whoa. Yeah. This week Jenn picks up the series on different types of fitness with featured guest, Frederick Schjang. Jenn asks Frederick all about what the method is, how it came to be, why we might want to try it and more. This is the form of training that allowed David Ben-Gurion (former Prime Minister of Israel) to go from bed ridden to a head stand. What's super cool is that Frederick leads us through a 5 minute Feldenkrais experience right here! Listen in and definitely let us know what you notice after the 5-minute miracle! Outline:Welcome back & intro today's topicMeet Frederick SchjangFrederick's storyFrederick's first Feldenkrais classWhat is Feldenkrais?Why would someone choose this practice?What you may be experiencing nowWhat outcomes you can expectWhen to choose one-on-one vs group experiences?How did Feldenkrais come up with this method?Book: A Life in MovementHow do find a Feldenkrais teacher near youChoosing between practitionersExperience Feldenkrais LIVE for 5 minutesFinal thoughtsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanFrederick's WebsiteQuotes:"It's one of the futures of fitness." – Frederick Schjang"How do we improve the way that we function physically so that we can go through life and have a better experience living?"  – Frederick Schjang"Live life in such a way that you are who you are in whatever you're doing."  – Frederick Schjang"This is species wide. If you do these things, the results will occur."  – Frederick Schjang"If you do the same thing all the time, our mind will go on automatic pilot."  – Frederick Schjang"You are the arbiter of what's correct for you, of what works for you."  – Frederick Schjang"It's a moving meditation." – Jenn Trepeck

A Learner's Manual for the Human Body (feat. Frederick Schjang)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Coenzyme Q10, often referred to as CoQ10. Ever heard of it? Think of it like the juice that powers the battery of every cell in your body, in particular muscle cells and many of our organs. Sounds important! So what do we do when some medications block our body's own production of CoQ10? What happens when CoQ10 synthesis naturally slows with age? In just a few minutes Jenn answers all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/         Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Jenn's favorite CoQ10 for US & Canadian Listeners: https://bit.ly/coq10USCA     Jenn's favorite CoQ10 for Global Listeners: https://bit.ly/coq10global 

Nutrition Nugget: CoQ10

We know what to do, we just don't always do it. You too? Thought so. Even if it's not in every area of life, there always seems to be one (or three if you're like us) that's not swinging with the rest. Meet Dr. Kjell Tore Hovik who joins Jenn this week to discuss motivation, how our brains work and the impact of crises...which include more than a once-in-a-lifetime pandemic. His expertise and insight shows us ways to explore and then create our personal formula for navigating difficult times. One secret? You are your own best expert. Listen now for more! Outline:Welcome back & intro today's topicMeet Dr. Kjell Tore Hovik joining us from NorwayDr. Kjell's story The role of nutrition in mental health & the care teamMotivation - "I know what to do, I just don't do it."RoutinesGoals - short term before long term, seeing the outcomes & sticking with itWhat we could be doing which sabotages our progressHow crisis impact us (a pandemic & more common crises)How do we create our reality & stay in control ever day, in times of crisisMap your stressors, sort them, create a planHow to make new habits/routines stickActivating the brain to help usSympathetic & parasympathetic nervous systemTraining the frontal lobe of the brainTalk about itWho we surround ourselves withWriting it down & reading it backNeuroplasticityExperiences  that change the brainMotivation & CommitmentPutting it all togetherThe pre-work then as things go awry we employ techniques to calmFinding what works for you to calm/activate the parasympathetic nervous systemAn existential crisis: knowing we are worth it to take are of ourselvesLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanDr. Kjell Tore Hovik IG, Book & Book IGJenn's favorite CoQ10 for US/Canadian Listeners & for Global ListenersQuotes:"Mental training, mental acuity were the difference between the next best and the very best athletes.’" – Dr. Kjell Tore Hovik"Get good routines in place for every day so you don't have to make so many decisions."  – Dr. Kjell Tore Hovik"Not taking care of yourself creates an imbalance which leaves you vulnerable when crisis strikes."  – Dr. Kjell Tore Hovik"Fear and stress are quick to rise but slow to calm."  – Dr. Kjell Tore Hovik"Everything we experience and everything we learn changes our brains, in a way."  – Dr. Kjell Tore Hovik"What's the rush?"  – Dr. Kjell Tore Hovik"It's not always major things. Sometimes it's just a little nudge we need."  – Dr. Kjell Tore Hovik

Master of My Domain (feat. Dr. Kjell Tore Hovik)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about goat milk. For real, goat milk. Jenn thinks it's weird that humans are the only animals who drink the milk of another species. Goat milk, though, might be the answer. Turns out, it's not as weird as it sounds; pver 65% of the world's population drinks it. Listen in to find out why! 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/         Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Nutrition Nugget: Goat Milk

To 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 "off day" looks like! Honestly friends, adulting is a lot, but it's better for us now thanks to this episode.Outline:Welcome back & welcome back, LaurenIntro today’s topicAdulting in the face of the pandemic & creating a new normalEven when we don't feel stressed, there's a biological/chemical stress responseWhat suffers when we're overwhelmedOverwhelm creates the need for an "off day"What Jenn's "off day" looks likeWhat does your "off day" look like?Different definitions of "off""Off day" foodStretch Armstrong...a toy? or you?The Venn diagram of lifeHow do we juggle all the balls?Saying no & setting boundariespaying attention to the signsHow we think about it all - one circle instead of the Venn diagramAcknowledging our limitations, managing expectationsEnrolling the support of others to make it all happenLogisticsBack-up foods (frozen, canned, delivery/restaurants)Outsourcing & picking your battlesChoosing your downtimeThe value of meditationPulling it all togetherThe hiker analogyThe bullseye of changeLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"We all have different thresholds and over the last year and a half, our thresholds have changed." – Jenn Trepeck"Are you busy? Or is your life full." – Jenn Trepeck"What if it's a single circle, instead of a Venn diagram?"  – Jenn Trepeck"Think about your back-up foods and outsourcing."  – Jenn Trepeck"Sometimes done is better than perfect."  – Jenn Trepeck"The slowest hiker determines the speed of the group. If there's an area of our lives we're neglecting, it's holding back the areas of our life we're focusing SO much on."  – Jenn Trepeck"Everything is supporting everything else, rather than thinking each thing is taking away from something else."  – Jenn Trepeck"Frozen broccoli is still broccoli."  – Jenn Trepeck

Adulting is A Lot

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Sticking with the Fall season, Jenn's talking about Honey. We see the bees and run from them but is their produce a magical sweetener or just something else that will keep us addicted to the taste of sweet and spike blood sugar levels? In just a few minutes Jenn gives us the rundown honey and answers our burning questions. 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/         Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/? 

Nutrition Nugget: Honey

When we focus on our health and our wellbeing, people around us often notice. And along the way we make new friends! Sometimes they start as the person at the gym you always say hi to and sometimes chat with but may not know their name. These can be some of our most important allies! This week Jenn chats with Aly French and Erica Stein of Courageous Wellness Collective and the Courageous Wellness Podcast. Talking about their stories, how their paths crossed and how that magic moment amplified their mission and impact. As a continuation of our "How to be a Wellness Ally" episode, you'll LOVE these stories and insights! Outline:Welcome back & intro today's topicMeet Aly French & Erica Stein of Courageous Wellness Collective & Courage Wellness PodcastAly's story - from performing artist to cancer diagnosis and later health coachErica's story - from childhood food insecurity to weight gain, a career in TV production and later health coachThe magic of Aly & Erica's paths crossing, sharing their stories with each otherTalking & not talking about our journeysThe space created  by people who didn't know us "before"The responses of those around Aly & Erica as they made shifts Staying true to ourselves & watching who shows up, who supports itThe friends who push us & support usAly's top tips on hormone healthBlood sugarInfradian RhythmErica's fundamentals of gut healthThe microbes in your gut & your cravings, mood, anxietyJust 3 daysFiberBreathingFood insecurity & food access - what we all need to know & what we can doLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanCourageous Wellness IG, FB, Website & PodcastQuotes:"I had never had my body talk to me so loudly and clearly about what it wanted." – Aly French"Something shifted in me, acknowledging the intelligence of my body." – Aly French"Food insecurity for a few years in childhood established cravings and patterns that continued far past those formative years." – Erica Stein"I start to love and value and treasure myself, as I was, and then act from that place." – Erica Stein"I didn't have any friends in my life that were interested in this." – Erica Stein"There's value in sharing your story...it gives others permission to destigmatize their own judgements of their own stories." – Aly French"Illness or health challenges come in all different shapes and sizes, some are invisible, some are not...they all deserve compassion." – Aly French"You can't dim your light for other people." – Erica Stein“Just invite that person to a spin class or that gym acquaintance for a drink.” – Jenn Trepeck

Our Most Important Ally (feat. Aly French & Erica Stein)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. With each Fall season we see fresh, delicious apples, apple cider and apple cider donuts. Perhaps you even go apple-picking like Jenn did as a kid. Well this Midwesterner jumps on her small soapbox to help us understand apple cider vs apple juice. And of course, a conversation about apple cider wouldn’t be complete without addressing apple cider vinegar! Are all those claims really true? Is ACV the magic bullet to melt fat? In just a few minutes Jenn gives us the rundown on all things oatmeal and what's required for those claimed health benefits. 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/      Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?Tell us about your pain: https://bit.ly/step1anodunos

Apple Cider (Vinegar)

We notice it in our lower backs, our hips, our necks and then there’s that headache. Pain. It hurts. It aches. It pinches. All of it matters! September is Pain Awareness Month so Jenn dedicates this episode to those suffering from pain and those who know someone who suffers. Covering why typical treatments for pain are challenged and what to do instead, the focus is a multidisciplinary approach that’s biopsychosocial, just like the pain itself. To top it off, Jenn discusses the Placebo Effect and how it actually holds incredible promise. Listen now to help us end the stigma of pain and move us all forward in healing.Outline:Welcome back & welcome back, ChristineIntro today’s topicSources for today’s conversation & resources for youDr. Rachel ZoffnessKaiser PermanenteUS Pain FoundationCurableUnderstanding pain & the challenges in treating itWho experience itThe causesThe consequencesChronic vs acute painOur doctors, stigmaWhat’s happening now with pain treatment researchBiopsychosocialPhantom limb pain, butterflies in your stomachCommonalities between pain-related diagnoses…traumaThe biology of why this is the caseACEs (Adverse Childhood Experiences)Trauma, triggersCentral SensitizationThe vicious cycle of painHow opioids workPart of healing is desensitizing the brainUndo the stigma, undo the separation of mind & bodyAddress all 3 pieces of biopsychosocialThe way out is through, with measured, monitored exposuresCBT & biofeedbackStress reduction techniques, nutrition, exercise & activity, sleep, communityParts of the brain involved & which parts leadPain as a volume dialTurn Up: Fight or flight, negative emotions, focusTurn Down: Laughing, positive emotions, distraction/focusThe need for habits & routines, motivationDetangling the back of the brain/middle of the brainActivating the front of the brainMeditation, source code meditationVagus nerve toningIdentifying & expressing emotions vs keeping them insideTea KettlingWho we surround ourselves with & the therapeutic allianceMood & thoughtsSerotonin in the gutStomach aches connected to moodVagus nerveWhy we can’t think our way out of this things FIRSTYour ANTS (automatic negative thoughts)The social piece of asking for others’ perspectivePlacebo effectPutting it all together: Miriam Jacobson’s story as published in Huffington Post on September 10, 2021Final thoughtsCurableUS Pain FoundationDr. Rachel ZoffnessWe want to hear about your  pain – https://bit.ly/step1anodunosLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanTell Us About Your PainQuotes:"’Pain is a ubiquitous human phenomenon…we all deserve to understand it.’" – Jenn Trepeck"50 million Americans endure pain every day." – Jenn Trepeck"When doctors can’t see anything on a scan or x-ray they say ‘It’s all in your head,’ and I find it SO dismissive." – Jenn Trepeck"All health, including pain, is biopsychosocial." – Jenn Trepeck"One commonality between pain-related diagnoses is trauma." – Jenn Trepeck"Pain counts! Even if it’s not crippling you or sending you to the ER, it counts." – Jenn Trepeck"The way out of pain is through it and addressing all three elements of biopsychosocial." – Jenn Trepeck"Cursing helps us release stress." – Jenn Trepeck“Notice your ANTS, your Automatic Negative Thoughts.”– Jenn Trepeck“We can reclaim control of our health and healing.” – Jenn Trepeck

#PainCounts

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. We see the commercials and the claims on the packages telling us oatmeal is good for us...healthy...heart healthy. But is it? And does it matter what kind we eat because let's be honest, the morning is NOT when we feel like cooking much. In just a few minutes Jenn gives us the rundown on all things oatmeal and what's required for those claimed health benefits. 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/      Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Nutrition Nugget: Oatmeal

"If I eat another salad I'm going to explode!" "I'm so sick of eating the same things all the time! I'm bored!" Identify with these thoughts? You're not alone! That's why this Jenn sits down with Sophia DeSantis of Veggies Don't Bite. They talk about creating a meal system instead of meal prep, plus how to get more veggies into our lives, how to make them taste great and change up those flavors. What's more, Sophia and Jenn, as always, keep the focus on REAL LIFE! This isn't about ideal scenarios, this is about the actual day-to-day of living life while still focusing on our health...and eating veggies.Outline:Welcome back & intro today's topicMeet Sophia DeSantis of Veggies Don't BiteSophia's story: husband's health, fertility treatments, growing family, from teacher to health coachPlant based doesn't have to be all or nothingWhat it looks like to be plant forward vs plant basedWhere to start. How to move toward more plant forward mealsPositive exposures to veggiesFeeling empowered, not overwhelmed, with meal planningSearching for recipes made easyCombining foods & spices/herbs so you don't get boredGreatest benefits of moving toward a plant forward nutrition planLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanSophia's IG, FB, Website & Email: sophia@veggiesdontbite.comSophia's  Flavor Combinations Guide freebie for Salad with a Side of FriesQuotes:"Remember, what is your end result? To be happy and feel well." - Sophia DeSantis"A lot of us aren't honest with ourselves about what we want to do."  - Sophia DeSantis"Lower your expectations."  - Sophia DeSantis"It doesn't have to be the same way, all the time. It's OK to alter your objectives."  - Sophia DeSantis  "Small habits for big wins."  - Sophia DeSantis"95% of our country has a fiber issue."  - Sophia DeSantis"It's also about how you navigate life."  - Sophia DeSantis"The biggest changes are the small things we often don't notice."- Jenn Trepeck

Veggies Don't Bite & Other Revelations (feat. Sophia DeSantis)

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Going along with this week's episode of finding options on any/every menu, Jenn's talking about flavor syrups. Whether at Starbucks, Dunkin' or your local coffee shop, those flavors can be so tempting! Do you want a vanilla latte? Hazelnut? Caramel? Is it better if you choose between the sugar-free flavors? In just a few minutes Jenn gives us the rundown so we can be the best choice for ourselves. 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/      Become A Member: https://glow.fm/saladwithasideoffries/Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Nutrition Nugget: Flavor Syrups

Feel 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!Outline:Welcome back & welcome back, StephanieIntro today's topicDo you look at menus, the restaurant's Instagram & reviews before you go?Dunkin'California Pizza Kitchen (CPK)Cracker BarrelOmelet bar at a buffetWaffle HouseBeyond breakfastChick-Fil-AWendy'sIHOP (International House of Pancakes)Cheesecake FactoryBurger HeavenGuacamolePanera BreadJamba  JuiceChipotlePF Chang'sMexican restaurantsChips & salsa & guacPellana Steakhouse (Peabody, MA)Words to look for on a menuYellow light words, proceed with cautionGreen light words, seek these outA note on vacations & foodLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanQuotes:"This is a snack, or a hold-us-over kind of food; I wouldn't say anything on this menu is a staple." - Jenn Trepeck"When looking at menus online, calories are only one piece of the puzzle."  - Jenn Trepeck"Protein and fiber, quality fat, we're looking for nutrients."  - Jenn Trepeck"We'll pick our battles. It's all OK! We're going to be fine."  - Jenn Trepeck "Rye, sourdough and pumpernickel are often better choices than wheat bread."  - Jenn Trepeck"I look at a menu as an indication of what they have in their kitchen, rather than as prescriptions."  - Jenn Trepeck"Sometimes you're better off with a burger or steak than chicken or fish."- Jenn Trepeck

Menu Mayhem

How do you decipher between all the “diets” out there? I know what to do but why isn’t it working? Wait, what? My diet could be making me fatter?! And does cryo freezing your fat cells really work? Should I try acupuncture? A hypnotist? If I do, how do I know if someone’s good? Salad with a Side of Fries is the podcast that will answer all these questions and more! Talking wellness and weight loss for real life, because most of us are going to drink, eat out, skip the grocery store and who wants a life without fries or dessert?! Host Jenn Trepeck’s expertise as an optimal health coach, in practice for over a decade, along with experts in various modalities will clear up the myths, mis-information, bad science and marketing to reveal the truth of HOW TO EAT and HOW TO CHEAT!

hubhopper

Salad With a Side of Fries

hubhopper