Salad With a Side of Fries Nutrition, Wellness & Weight Loss
Jenn Trepeck
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Building Connection and Community with Wellness In Mind (feat. Sarah Wragge)
Feel like you’re in a routine of work, happy hour/holiday parties, too much food or alcohol and too little sleep? Or maybe you’re looking for social plans that don’t revolve around cocktails. If you struggle with blood sugar crashes, afternoon slumps, and that constant feeling of hunger, this episode may just be the key to finally feeling in control of your health—especially during the holiday season. In this episode of Salad With a Side of Fries, Jenn Trepeck welcomes Sarah Wragge, founder of Sarah Wragge Wellness, to discuss building a community and connecting with colleagues or friends without relying on alcohol-centered social events. They explore practical strategies for blood sugar balance, the power of starting your day with a protein-rich breakfast, effective food-sequence techniques, and how to create meaningful connections through fitness and wellness activities rather than traditional happy hours. Sarah shares her journey from corporate advertising to holistic nutrition coaching and reveals that balancing blood sugar throughout the day is the foundation for sustainable health. What You Will Learn in This Episode: ✅ How blood sugar balance through strategic meal timing (eating every 3-4 hours with protein, fat, and fiber) eliminates food noise, constant hunger, prevents energy crashes, and helps you feel satisfied throughout the day without obsessing about food. ✅ The transformative power of alkalizing the body before coffee using greens to combat inflammation, improve digestive health, boost morning energy levels, and counteract the acidic effects of caffeine, sugar, and processed foods. ✅ Why building a wellness community through fitness classes, morning coffee dates, and movement activities creates deeper connections than alcohol-centered socializing, plus practical alcohol guidelines like consolidating drinking days and choosing quality over quantity. ✅ The strategic approach to holiday indulgences using food sequencing—stacking nutrition with protein breakfast and meals throughout the day before dessert—to prevent blood sugar spikes and enjoy treats without guilt or post-meal crashes. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Blood sugar balance strategies, meal timing for sustained energy and Sarah Wragge's journey from corporate advertising to holistic nutrition coaching 05:19 Shifting wellness connection from alcohol-centered dinners to activities like a fitness class 08:44 Building wellness community through coffee dates instead of happy hours and fixing the holiday mindset: small daily choices vs. January diet mentality 12:37 Alkalizing the body with greens before coffee for digestive health 16:07 Food sequencing and eating more less often for blood sugar stability 21:24 Strategic alcohol guidelines: consolidating drinking days and picking your number 25:08 Planning protein-forward meals before indulgences to prevent energy crashes 31:37 Choosing to feel good every day 35:52 The next frontier: micronutrients and fiber intake beyond macro tracking KEY TAKEAWAYS: 💎 Blood sugar balance is foundational to our health—eating protein-rich meals every 3-4 hours prevents energy crashes and reduces constant hunger, helping you feel satisfied throughout the day. 💎 Alkalizing your body with greens before coffee can transform your morning energy, improve digestion, and reduce inflammation caused by acidic foods like caffeine, sugar, and processed items. 💎 Connection over cocktails—shifting networking and social...
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