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

Outline: Meet Wade Lightheart The Biological Optimization Triangle Aesthetics Performance Health What we're all doing that we don't realize is messing up our gut Signs of gut health disruption 5 Stages of Digestion Understanding pre-biotics, pro-biotics, digestive enzymes & gut flora Supplementation Food choices  Key takeaways Links: Become a Member Connect with us! FB Page & Private...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about  alcohol! More specifically, clearing-up, once and for all, if liquor is a better choice than beer or wine for our waistline.  In just a few minutes Jenn answers what's really important to consider when it comes to drinking alcohol and our weight. If you like what you're hear...

Outline: Formula for long term health is Nutrition + Behavior Change New mantra: Actions Dictate Outcomes Key factors for behavior change: time, patience, commitment (incl. priorities) Step 1: identify current habits/behaviors that may be holding you back Step 2: notice the triggers by tracking the habits and reviewing the data Step 3: brainstorm new habits to replace the old one/replace the trigg...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about  Fiber! Yes, it's totally un-sexy but it answers one of YOUR top questions! When Jenn says, "protein and fiber at every meal makes removing fat no big deal," what qualifies as fiber?! In just a few minutes Jenn answers this and shares more about the importance of fiber plus t...

Episode Notes Outline: Meet Melainie Rogers, MS, RDN, CDN, CEDRD-S Understanding Eating Disorders & Disordered Eating Melainie's multi-disciplinary approach to treatment Understanding the stigma around eating disorders Changing demographics of those experiencing such challenges (more men, more LGBTQ, more who live in food desserts)  Identifying eating disorders & disordered eating; un...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Trans Fats! We've heard of them, we see the call-out on food packages but what the heck are they? Do we want them or do we want to avoid them? And how do we read a food label to find them? In just a couple minutes Jenn answers all these questions and more to make you a super-...

Outline: George shares his progress in the first 6 weeks of working with Jenn What happens when we hit a plateau; why it is so challenging The definition of a true plateau 6 Tips for breaking through your plateau Check your journal Supplementation Exercise Detox Take a life inventory Mentally reframing plateaus Quotes: "The underlying objective of everything we do here is health and the weight los...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the 3-Bite Rule! Ever heard of it? It stems from neuroscience research and is the perfect tool for this holiday weekend. In mere minutes you'll be ready to enjoy socially-distanced BBQs all season long!  If you like what you're hearing, be sure to check out the full length ep...

Outline: Meet Jeff Chilton,leading mushroom expert in North America Mushroom Claims - True/False (from immune health and nutritional value to oral health and potential cancer fighting properties) Varieties to eat and how much to eat for therapeutic benefits Mushroom Supplementation - what to know, what to avoid Properly cooking mushrooms, especially if you're one who doesn't like them Producers ar...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Hunger! We all know we sometimes eat when we're not hungry. And other times we don't eat when we are! Not to mention that many of us, over the years, have forgotten what hunger feels like. Wondering what to do? In just a few minutes, Jenn gives you all the answers! If you lik...

Outline: Alex shares his experience as Jenn's client 8 Types of Eaters A note about Food Addiction & Compulsive Eating What to do now that we know our type(s) Identify your triggers Take a beat Brainstorm Journal How to tackle multiple types 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 Breakfast! Which is it? Is breakfeast the most important meal of the day? Or is it better to skip it and wait to eat? If we do have breakfast, does it matter if we have cereal or an omelet? In just a couple minutes, Jenn answers these questions and more! If you like what you'...

Outline: Meet Deanna Tikhonov, Nurse Practitioner A note to men and non-female listeners Indications of potential hormonal imbalance  Holistic approach to help hormonal imbalance Birth Control Options, updated info & FAQs Guidance for those focused on fertility Treating in private practice vs public clinics  HPV & Understanding abnormal pap results Updated medical guidelines re:...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Soy. As we are encouraged to go "plant based" we've sought out alternative protein sources. Soy is packed with protein! But we've also heard it can be dangerous for our health, potentially causing diseases. So which is it?! Do we eat soy or don't we?! In just a few minutes, J...

Outline: What is Metabolism? Metabolism Quiz 3-Prong Approach to Fire-Up Your Metabolism Low Glycemic-Impact Eating Exercise Strategic Supplementation Bonus Tips & A Personal Story from Jenn 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 Jenn's Supplement Recommendations for Metabolic Sup...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fasting! We've heard so much about eating less, conquering our hunger and forcing ourselves into fat burning or weight loss by fasting. But is it really as good for us as we've heard? When should we fast? In just a few minutes, Jenn answers these questions and more! If you li...

Outline: Greg's Background Cycling for Fitness vs Competitive Cycling Equipment Getting Start with Training Leveling Up Your Fitness with Cycling Importance of Recovery & Heart Rate Variability as a new barometer   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 Connect with Gre...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fat! Specifically, in relation to packaged foods. Should we be eating the full fat, low fat or no fat versions of foods? Are the rules different for different foods? In just a couple minutes, Jenn answers these questions and more! If you like what you're hearing, be sure to c...

While the food industry has been making packages and servings bigger and bigger over the years, the diet industry has been telling us to eat less, cut out whole foods groups and each fad diet contradicts the last. It's no wonder we're all confused. And over time we've developed portion distortion. In this episode, Jenn clears it all up, answering not just what foods to eat but how many servings of...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Fruit! Over the years, we've heard a lot of conflicting information about fruit. So should we eat it or avoid it? Are bananas the reason you're not losing weight? In just a couple minutes, Jenn answers these questions and more! If you like what you're hearing, be sure to chec...

You know those moments...you indulge in the mac n'cheese or the ice cream and vow to workout extra hard tomorrow. Or we justify an extra cocktail because we pushed ourselves in our workout. This comes from that idea of calories in, calories out and as long as we burn more than we consume, we're fine. Right? But are we really? In this episode, Jenn breaks it down, debunks this long-held belief and...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn tackles Dessert!  Who wants a life without birthday cake or ice cream? Certainly not this crowd! In just a couple minutes, you'll learn how to keep dessert in your life,  guilt-free. If you like what you're hearing, be sure to check out the full length episodes; new releases every Wednesday....

During lock-down we've seen pollution clear and dolphins swimming in Italy's canals. Jenn wondered: what can we do to make sure we don't undo this progress as we slowly return to life outside our homes?  Believe it or not, a major contributor to greenhouse gases is our food waste in landfills. Jenn dives into the global challenge of food waste and composting. This is one area where the small...

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn discusses Rice! Is it off limits? Is brown rice really better? Rice can be a great kitchen staple but potentially counter-productive for our health; the difference is in one detail. Do you know what it is? Have a listen!  After all, it's just a couple minutes. If you like what you're hearing...

We've been home for many weeks now; many of us alone, others with their kids, significant others and perhaps extended family. This week Jenn chats with nutritionist Anna Engelhardt who is in quarantine with her two kids and husband. Anna opens the door to her home, sharing the ups and downs of quarantine for her family from stressful work days to her daughter's birthday celebration and maintaining...