Salad With a Side of Fries Nutrition, Wellness &amp; Weight Loss

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Circa Your Circadian Rhythm

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

08/03/22 • 53 min

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:

How to Break Up with Your Phone

Text the word MIRACLES to 844-947-4846

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Nutrition Nugget: MSG

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

10/13/23 • 14 min

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about MSG. What exactly is MSG and is it really so bad for you? It’s FDA approved, after all. You may remember hearing about MSG as a child when your parent’s asked for it not to be added to the restaurant food, or maybe you think you are avoiding it as an adult. The truth is MSG can be found in many hidden places that you don’t expect. In this episode Jenn talks about what symptoms and side effects MSG can have on the body, how it impacts the body, and the most common foods to find MSG in. Tune in so you can have the knowledge of what to look out for! 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:

A Salad With A Side Of Fries Merch

Emotional Fitness (feat. David Greenwalt)

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

04/19/23 • 62 min

Today, Jenn is joined by David Greenwalt, creator of the Leanness Lifestyle University. He has been coaching people on weight management for over 20 years and has a science-based approach to helping people get lasting effects. David shares his program's pillars: nutrition, exercise, and emotional fitness. He deep dives into what Emotional Fitness is and why it is necessary for a permanent lifestyle change. Tune in today to learn how to set your WHYpower to achieve your wellness goals.

IN THIS EPISODE:

● [4:30] How did David get started in health and fitness?

● [10:13] Why are quick answers around health and fitness doing people a disservice?

● [14:56] David explains the nutrition pillar of long-term health and weight management.

● [19:02] David discusses the exercise pillar of long-term health and weight management.

● [22:43] What is Emotional Fitness?

● [33:02] How does someone start building the muscle of Emotional Fitness?

● [43:40] What impact does compassion have on Emotional Fitness?

● [48:34] What is WHYpower, and why is it better than willpower?

KEY TAKEAWAYS:

● 60%-90% of what we eat in the United States is ultra-processed. Focus on just 1% daily, make a simple swap in your diet, and then keep building from there. You don’t have to do a complete 180 with your eating; taking baby steps and reducing the ultra-processed food in your diet will lead you to better health.

● Focus on what you want, not what you fear or don’t want. Practice gratitude exercises to focus on the positivity in your life. Accept what we cannot change, have the courage to change what we can, and always seek wisdom to know the difference.

● Emotional fitness is what keeps the food and exercise pillars going. It is also about feeling authentically good more often, increasing emotional resilience, making better decisions in moments of stress, and having improved self-awareness.

● Why Power: Doing what needs to be done, when it needs to be done, whether you feel like it or not. If you have a strong enough WHY you will show up for yourself. Understand your goals and understand why it is so personally important to you, then you will stick with it.

QUOTES:

“My real food adaptation is this: it is whole, minimally processed, edible parts of plant and animal where/if anything has been added to it, it is whole or minimally processed ingredients commonly found in kitchens.” - David Greenwalt

“Anything that's pure cardio, you're not going to keep the muscle. The only way you are going to keep the muscle, which is so precious for all the reasons I mentioned and more, is strength training; it's the only way. You are for sure going to lose muscle as you age if you don't do strength training.” - David Greenwalt

“Emotional fitness is about helping us feel authentically good more often, increasing emotional resilience, making better decisions in the moment of stress, and having improved self-awareness and regulation.” - David Greenwalt

RESOURCES:

Leanness Lifestyle University

GUEST RESOURCES:

David Greenwalt Instagram

David Greenwalt Facebook

Leanness Lifestyle University YouTube Channel

David Greenwalt LinkedIn

GUEST BIO:

Leanness Lifestyle University was founded in 1999 by David Greenwalt. As an early adopter of the Internet, David saw the potential of two-way real-time communication unique to this form of media.

Leanness Lifestyle was launched from inception with a science-based educational frame...

Nutrition Nugget: GMO to BE

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

06/23/22 • 8 min

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about GMOs and BEs. GMO’s are plants, animals, microorganisms, or other organisms whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology. GMO’s are growing more and more common, and the governing bodies now added a “new” name for these “foods:” BE which means BioEngineered. What does this mean for our food supply? How do we identify these ingredients? 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/

RESOURCES:

Nutrition Nugget: Raw Materials

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

12/22/23 • 10 min

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about raw materials. The United States is one of the most overfed and undernourished countries in the world. We are depriving our bodies of raw materials which leads to disease. Jenn discusses the process that the body goes through to utilize the raw materials and how some people are not set up to use raw materials due to their genetics and then their food choices add to the challenge! Tune in to learn how to create an environment that is hospitable to health instead of disease. 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:

The 3 supplements Jenn mentioned in this Nutrition Nugget (OPC-3, Activated B-Complex, Curcumin Extreme)

A Salad With A Side Of Fries Merch

Well-Being = The Evolution of Self (feat. Sarah Malouf)

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

08/11/21 • 53 min

They say hindsight's 20/20. So what do we learn when we look back on our wellness journeys? Meet Sarah Malouf who joins Jenn this week to share her story and the wisdom she's gleaned from looking back on her path. From thinking she was someone who didn't have a story to realizing how the role of food and family for her and husband is shaping her current life, you'll find Sarah's story to be not only relatable but incredibly insightful!

Outline:

Welcome back & meet Sarah Malouf
Sarah's story
How Sarah's own journey of experimenting in the kitchen led to a recipe IG and then becoming a health coach
Biggest mistakes people make in this process of wellness & self-discovery
- Thinking weight equates to health
- Our atmosphere
- Comparison
Asking the question of "why"
Trying to do it all alone
Biggest factors contributing to growth
- Learning & growing from someone who really knows you
- Always asking why
Perspective & what those last 5-10 lbs represent
- Living 80/20
How cooking/sharing food with others can shift our evolution
The impact of our families on our food lives & body image
We are our own worst critic & confidence
"WELL" as an acronym
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
Sarah's IG, FB & Podcast
Quotes:
"I thought I was somebody who didn't have to deal with this weight stuff...and I also thought I was somebody who didn't have a story." - Sarah Malouf
"I'm on a journey to see what health means to me. It does not look the same as it did when I was 23." - Sarah Malouf
"You can never feel well or healthy if something in your life is blatantly off..outside factors really influence your internal circumstances." - Sarah Malouf
"Another part of living well is always listening and learning and knowing you've never 'made it.'" - Sarah Malouf
"Having people who challenge you and teach you is different than having people who put you down." - Sarah Malouf
"Life is going on whether or not I ate the cookie." - Jenn Trepeck
"It's all a choice. It's all how you choose to see yourself and show for yourself, every day."- Sarah Malouf

Nutrition Nugget: Tofu

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

08/18/23 • 14 min

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tofu. Often used as a plant protein, tofu can be a great food to balance blood sugar and boost cardiovascular health. It has a high nutrient density and is a very versatile food to add to your diet. However, tofu has stirred up concerns, as it’s made from soy, and whether or not it affects estrogen levels. Is there truth to soy being harmful? Tune in to find out! 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:

A Salad With A Side Of Fries Merch

Stop Sprinting the Marathon

Salad With a Side of Fries Nutrition, Wellness & Weight Loss

12/07/22 • 40 min

The New Year often leads to us setting resolutions, but how can we create a better relationship with our goals than trying to sprint to the finish line? Today we talk about how to tackle our best plan for managing our energy and health this time of year, setting ourselves up for the new year, and more! Jenn talks about slowing down and pacing ourselves to allow consistency in working towards our goals. Jenn also talks about how to measure progress and gives an excellent example of a daily check-in to help us live better through this hectic season and into the new year. Tune in today for amazing tips on navigating the holidays, setting yourself up for success in the New Year, and creating consistency in your life.

IN THIS EPISODE:

● [5:30] What does it mean to pace ourselves during the holiday season?

● [12:03] What is the three-bite rule?

● [12:53] How to protect your mental and physical well-being.

● [15:58] How to look at consistency over intensity.

● [16:55] What to use as a barometer for progress and a daily check-in?

● [21:42] How to make New Year’s Resolutions that you can stick to all year round.

● [27:22] What does January bring to the diet industry?

● [28:32] What are “red lines” that shut down our own mental conversations?

● [32:53] What Jenn thinks about when she hears “lifestyle.”

KEY TAKEAWAYS:

● Don’t go to the holiday parties starving; eat before you go to the event. This helps set you up for success, stay on track with your goals, and not go overboard on the chips, cookies, and other treats.

● Get specific with your New Year's Resolutions. Make them less intense but more consistent. Like I am going to move, in some way, every day, I’m going to eat vegetables every day instead of losing X amount of pounds.

● Starting your goals during the holidays can be a great time because, for most people, you have time off of work or school, so the downtime can be filled with creating new habits.

● Don't go from one extreme to the other. You shouldn't punish yourself in the New Year for what you enjoyed during the holidays. Indulging in December and getting super strict with a resolution is not a healthy swing.

QUOTES:

“This time of year, frankly all the time, but this time of year especially, it's the epitome of living in the gray area between the black and white. That is the holiday dinners, the work holiday party, the friends holiday party, all of those things; it's about a little bit every day of the quality stuff and a little bit of the indulgence. At the same time, rather than swinging between the all and the nothing.” - Jenn Trepeck

“In 2022, 5 out of 8 of the top resolutions were about health. It makes us realize that this is a priority for us. By calling it a resolution, we basically have a 90% chance of it not happening. So maybe that's not what we need it to be. Instead, we should aim to continue, rather than starting at the end of the year. Starting now what we think we want to do at the end of the year. So it's not a stop and a start; it's like we’re already doing it; it's just a continuation.” - Jenn Trepeck

“Recognizing that your consistency on the path that you are on is your answer, not, spoiler, the magic bullet that everyone's trying to sell you.” - Jenn Trepeck

RESOURCES: