Salad With a Side of Fries Nutrition & Wellness

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. In today’s episode, Jenn talks about Nitrates and Nitrites. What are they? In what foods do we find them? Are they healthful or harmful? Tune in as Jenn clears up the confusion and answers the question: Should we avoid them or should we eat them? Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

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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 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 reset our circadian rhythm to get better sleep? What research has been done on circadian rhythm? Tune in to learn about the science behind our circadian rhythm, what affects our natural sleeping habits, lifestyle choices that push our peripheral clocks out of whack, and how to get our circadian rhythm back on track.

IN THIS EPISODE:

● [06:00] What is the circadian rhythm?

● [11:00] How our genetics can play a role in our circadian rhythms.

● [12:00] The big disruptors that disrupt our circadian rhythms.

● [15:00] Shift workers / You may be a “shift worker” and not even know it.

● [18:00] How just one late night per week can affect your internal clock.

● [20:00] New research around how disruptions in our circadian rhythms can affect our health and lives.

● [35:00] Four essentials to consider when resetting your clock are: sleep, nutrition, exercise and stress.

● [42:00] Melatonin supplementation: how it works and pros and cons.

● [45:00] Socializing late at night may be turning us into shift workers.

● [49:00] How mealtimes impact our metabolic clock and metabolic functions.

● [54:00] Exercising in the afternoon or evening can benefit your circadian rhythm.

KEY TAKEAWAYS:

● Many things affect our circadian rhythm and sleep patterns such as nutrition, exercise, stress, and age.

● If you stay awake for two to three hours between 10pm and 5am for fifty days in a year (about one day a week), you are considered a shift worker.

● Eating your largest meal in the middle of the day rather than for dinner may help your body's digestive system be more efficient.

● Our fasting time includes sleep.

QUOTES:

“We aren't the only living things that have a circadian rhythm. Bacteria, plants, algae, and all animals have a circadian rhythm.” Jenn Trepeck

“What happens for most of us is the circadian rhythm of many of our organs become asynchronized with the SCN and the brain, and our clocks aren't working together.” Jenn Trepeck

“What has become known as intermittent fasting is a butchered version of time restricted feeding. True time restricted feeding has nothing to do with calorie consumption. In fact, the time restricted feeding studies show that exactly the same amount of food is eaten, it’s just done, theoretically, during daylight hours from an hour after waking up to two to three hours before bed. Our fasting time includes sleep.” Jenn Trepeck

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With a Side of Fries Instagram

Text the word MIRACLES to 844-947-4846

A taboo topic for some but this is truly life-saving information which is why we're talking about it. Meet Justine Ang Fonte, a health educator who survived a bit of a scandal in 2021 to come out the other side of it as an even stronger advocate for herself and her students. Joining us to help us understand why we want to start talking about sex ed as early as Pre-K and how to talk about it with our own families at all ages, this episode will likely redefine for you what sex ed actually means. While it might now include pornography literacy, it's also about so much more than intercourse. Listen in! I can't wait to hear your thoughts.

Outline:

• Welcome back
• Meet Justine Ang Fonte
• The 2021 controversy around Justine's lessons for students
• Why are people so uncomfortable with sex ed?
• Reframe sex ed: this is life-saving information
• The health gap impacts the achievement gap
• What parents will teach vs what schools can teach
  • Consider what environment feels safe to the child
• Body image, sexuality & sexualization at every age
  • Modeling language
• Sex ed curriculum at home
  • A commercial, a movie
• How do you have a conversation about bodily autonomy given the public context and the Supreme Court review of Roe v Wade
• Porn literacy: what is it & why is it important
• Balancing sex positivity and protecting our kids
• How to have these conversations with your kids
  • What to say to Pre-K students
  • What to say to middle & high school age kids
• Setting boundaries: teaching it & practicing it
  • The "Golden Rule" vs the "Platinum Rule"
• Justine's ghostwriting
• Final thoughts
  

Links:
Become a Member
Connect with us! FB Page & Private FB Group & Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan
Justine's IG, Ghostwriting IG & Website
Quotes:
"Teaching children the names for their anatomy makes them less vulnerable to child sexual predators." – Justine Ang Fonte
"Many conversations have nothing to do with intercourse, but everything to do with identity and sexuality...that's sex ed." – Justine Ang Fonte
"Porn literacy is the understanding that pornography is not education, it's entertainment...if we ask about media literacy..." – Justine Ang Fonte
"Use social media, celebrities, current events to talk to your kids about sexuality...without every asking, 'do you watch porn?!'" – Justine Ang Fonte
"It's not: treat others as you would like to be treated. It is: treat others how they want to be treated."– Justine Ang Fonte

Whether 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 is not to be missed!

Outline:

• Welcome back & meet Ronnie
• Intro to today's topic
• Understanding metabolism
  • Defining metabolism
  • Basal Metabolic Rate (BMR) & Resting Metabolic Rate (RMR)
    • What influences it
  • Weight set-point
• BMI
• Assessing our own metabolic health
• Causes & blood-work markers, hormone panels
• Your metabolism is not fixed
• How to rehab your metabolism
  • Muscle
    • The cardio "guidelines"
    • Improving insulin sensitivity
  • Eating enough
    • The grocery store checkout analogy
    • Macronutrients
    • Micronutrients
  • Supplementation
    • Chromium, selenium, iron
    • L-Carnitine
    • Ginseng, don quai, black cohosh
    • L-Tyrosine
    • Iodine, zinc, vitamin C, antioxidants
    • Short-chain fatty acids
    • African Mango Seed Extract (GoTrimTM)
    • White kidney bean extract & LeptiCore®
  • Consistency
  • Stress
  • Sleep
• Short-term vs long-term changes to metabolism
  • The role of support
• Bottom line/recap of how to rehab the metabolism
• How you know when you're "there"
• Final thoughts
  

Quotes:
"Our metabolic health is very much in our control, in our power." – Jenn Trepeck
"BMI is BS...it's an inappropriate barometer." – Jenn Trepeck
"Your metabolism is not fixed." – Jenn Trepeck
"Muscle dictates metabolism." – Jenn Trepeck
"Under-eating slows your metabolism." – Jenn Trepeck
"Muscle is metabolically active, fat is not." – Jenn Trepeck
"Our body is designed to stay alive." – Jenn Trepeck
"We are a country of people who are overfed and undernourished." – Jenn Trepeck
"Stress hijacks every system in your body...sleep sharpens every tool in your toolbelt." – Jenn Trepeck
Links:
Become a Member
Connect with us! FB Page & Private FB Group Jenn's Instagram
Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about C vs I. This became a "thing" on social media towards the end of 2021. Do you know what it is? As Jenn explains it, they aren't as diametrically opposed as we think but both choices come with additional considerations. Listen in, this might just be a life-changing few minutes! 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/?