A Bite-Size Read for Your Health and Your Waistline

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We’ve all heard “sitting is the new smoking.” Whether working from home or in an office, as adults, sitting is the most common activity we do. This leads many of us to infinite conversations with friends (and with ourselves!) about calculating and strategizing how to find time for actual activity. Here’s the answer: 30–30–30! What is 30–30–30? Will it take me back to being 30 again?

30–30–30 is 30 pushups, 30 squats, and 30 crunches. A modified version of the 30–30–30 routine is 30 jumping jacks, a 30-second plank, and 30…


A Bite-Size Read for Your Health and Your Waistline

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It’s amazing how quickly air fryers became a common household appliance. I think we all know someone who constantly raves about theirs and tries to convince us to buy one! Who doesn’t love eating fried foods without the health drawbacks?!

With this claim to fame and the pandemic pushing all of us to eat at home, it makes sense why had one by July 2020. Black Friday isn’t that far away…maybe you can snag one then! But are air fryers all that and a side of fries?


A Bite-size Read for Your Health and Your Waistline

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We hear it all the time, “calories in, calories out” and “burn more than you eat.” If you’ve ever tried to lose weight, you’ve tried this method. At some point in the process of following this plan, it stops working. To get things moving again, do we go more extreme in each direction? Eventually, you can’t eat any less or move any more. What if I told you this weight loss philosophy is wrong? Keep reading to find out why this “calories in, calories out” idea is just a myth and…


A Bite-Size Read for Your Health and Your Waistline

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When we were young, our parents told us to eat our greens. Grow strong like Popeye, they’d say. It doesn’t take a rocket scientist to realize spinach is WAY less appealing to kids than ice cream, fruit snacks, fries and even chicken fingers. But not long ago, my nephew, who is about to turn 7 years old, LOVED my smoothie made with protein powder, almond milk, spinach and mango. Why does it matter? What’s so great about spinach?

I’m SO glad you asked.

Spinach can be fun if you’re a volume…


How I Overcame What Was Weighing Me Down

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We all carry a burden from the moment we come into this world. As we’re passed from one pair of arms to another, cradled by our caregivers, they look at us, expecting the world of their new little miracle. Even as toddlers, we can feel something heavy forming on our backs, digging its claws into our shoulders. It clings to us — a closely following shadow, a weight on our back, a devil in our ear, whatever you want to call it. Even as carefree children, there’s that voice.

Growing up I…


A Bite-Size Read for Your Health and Your Waistline

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Reading nutrition labels has never been easy. It can even be overwhelming when assessing how many calories, total fats, carbs, and protein we need in a day and then how each food we choose fits into that. Today we’ll take a look at protein. As it’s important for , we hear a lot about protein: plant sources, animal sources, and controversy over whether we get enough in the Standard American Diet.

As a general rule, I recommend men eat 6–8 ounces (oz) and women 4–6 ounces of…


Ya, Me Too. Here’s How to Fix it.

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Your boss calls you into his office. What does he want now?! You’re swamped. He assigns you another new project with a timeline that’s simply…not…feasible. He even has the guts to say, “Don’t stress out about it. I know you can get this done for me!” YIKES. You can’t help but stress.

The craziest part of this story? It’s not unusual. All too many of us have had this, or a similar experience. And at the same time, we’ve all heard stress is a problem. We should really manage it (insert eye…


A Bite-Size Read for Your Health and Your Waistline

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Time to wake up! Start with a shower, read the paper while sipping coffee and OH GOD I OVERSLEPT. Scratch that. Throw on some clothes. Wash my face. Grab an Rx bar for breakfast on-the-run.

While Rx bars are super convenient for times like these, you’re probably a little worried given this is a Nutrition Nugget, where all your favorites are put in the hot seat to question if they’re as healthy as you think.

Let’s start by looking at the label on one of these bars. All the flavors have…


A Bite-Size Read for Your Health and Your Waistline

a woman with her hands over her face. Her fingers are covered in ash from tip to half-way up her fingers.
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The day was beyond stressful — back-to-back meetings and putting out one fire after another. No time to breathe, lunch didn’t happen and then on the way home, before she even realized what was happening, she was crinkling the wrappers from candy bars and an entire bag of chips. Immediately her mind went to, “Why did I do that? That wasn’t on my plan. I’m supposed to be eating vegetables and fruit and healthy things. Ugh. I suck. What’s wrong with me?”

This is food guilt. And you know what? We…


A Bite-Size Read for Your Health and Your Waistline

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Yogurt: some people love it, some people hate it. It’s one of those foods that can also be a total trap — it is marketed to us as healthy and a great choice, but the truth is that’s not necessarily the case. Some studies show that yogurt is incredibly healthy and other studies have refuted the connection between yogurt and good health.

Here’s a True or False on Yogurt

1. [Yogurt is a great source of probiotics.] False! While probiotics naturally occur in fermented food and yogurt can be fermented, most are not. Most yogurt is pasteurized and…

Jennifer Trepeck

Health Coach, Business Consultant, Host of Salad with a Side of Fries Podcast. IG/FB/Twitter:@JennTrepeck

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