Episode 83

Salad Savvy

Published on: 3rd March, 2021

We 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 topic
  • Salad dressing - in restaurants & store-bought (watch  out!)
  • Red Flags for your salad 
    • candied nuts, fried onions, tortilla strips, croutons, crispy protein, cheese, bacon, dried fruit, type of lettuce
  • Sweet or savory salad
  • Nutrient-lite ingredients - iceberg lettuce
  • Other salad bar items -  baby corn, corn, peas, bacon
  • Changing up a salad - herbs, basil
  • Dressings to choose
  • LIVE read of salads on menus - Wendy's, Applebee's
  • Tuna salad, chicken salad, egg salad
  • Redefining salad
    • Change up the base, lettuce
    • Indulgent toppings
    • More toppings or less of them?
    • Jenn's go-to combos
      • Asian inspired
      • Taco salad
      • Arugula base
      • A version of Caeser
    • Starting a few neutral flavor veggies - cucumbers, carrots, celery, mushrooms
    • Add something warm - grilled veggies over raw greens, yesterday's leftovers, roasted veggies
    • Fruit - fresh over dried & recommended fruit/nut combos
    • Mixing in the dressing at home, pro tip
    • Healthier crouton
    • Change up your protein & vegetarian protein options
    • Engage all 5 sense, a variety of textures
  • Addressing portions & proportions with salads
  • Jenn's 5 veggies to throw in a salad (a new mix!) - no lettuce salad
  • Swap your lunch & dinner veggies
     

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
 

Quotes:
"Ask for what you want...dressing on the side, cheese on the side, etc." - Jenn Trepeck
"Choosing a salad doesn't inherently mean we have a healthful meal." - Jenn Trepeck
"Pro tip: to mix-in your dressing at home, put the dressing in the bottom of the bowl, then add your ingredients and mix." - Jenn Trepeck
"This is food porn! We have this idea that food is either pleasurable or healthy; and the reality is, they can be one and the same." - Jenn Trepeck

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About the Podcast

Salad With a Side of Fries Nutrition, Wellness & Weight Loss
What to eat and when to cheat! Let's decipher between all the “diets” out there. You know what to do but it itsn't working. In fact, your diet could be making you fatter.

Ever wondered if cryo-freezing your fat cells would really work? Should you try acupuncture? A hypnotist? If you do, how do you 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!*



*These statements have not been evaluated by the Food and Drug Administration. This podcast, its content and guests are not intended to diagnose, treat, cure, or prevent any disease.

About your host

Profile picture for Jennifer Trepeck

Jennifer Trepeck

“My passion for nutrition and helping others stems from “kicking my food issues” with my own weight management saga.” ~ Jenn

I believe that the greatest accountability is paying it forward! That’s why I teach the nutrition education we are all supposed to know but no one ever taught us, along with the science behind food, fitness, and health.

After I graduated from the University of Michigan Ross School of Business, I founded Better Life Now LLC while working full-time in hedge funds. In 2019, I took my practice from side-hustle to full-time self-employment and launched my podcast, Salad With a Side of Fries. On the show, we offer science-based tips and tricks for how to achieve wellness and weight loss for real life – because who wants a life without fries or dessert?!

Topics we tackle on the podcast include debunking fad diets, food myths, misinformation in marketing, bad science, and general nutrition. I encourage guests whose expertise is different from my own focus on weight management to bring their unique, fact-based perspectives to talk about subjects they are educated in and passionate about.

Due to my decade-long experience of working with clients, I have gained insight into the health and food industry and the how-tos of building a business.

Some specific health and wellness topics I can speak to include debunking fad diets, exposing the BS we are fed by the food and diet industry, how the people around us can positively and negatively impact our health journey, and shifting mindsets in order to overcome inappropriate barometers of success to instead achieve happy, healthy, and meaningful change.

On the subject of business, I can help you by teaching my critical pieces every entrepreneur should know, how to make your side-hustle into your full-time job, ways to sustainably achieve success without burning out, contemporary networking, and how to prioritize wellness while pursuing your projects.

When I find some free time, I’m typically working out at Physique57, discovering hidden gem restaurants in NYC, or traveling to spend time with friends and family.

I’d love to have an in-depth conversation with you, whether it’s leveling up in business or debunking food myths!