Tricia Stefankiewicz/Registered Dietitian/Empowered Eating Coach

Shows

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness300:// The Power of Self-Monitoring in Your Weight Loss and Health JourneyWhen it comes to losing weight and improving your overall health, one of the most effective tools is self-monitoring. Tracking what you eat, how you move, and even your emotional patterns can provide valuable insights that help you make informed decisions and stay consistent with your goals. 2025-02-1535 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness299://Embracing the Journey: Why It’s Hard Before It Gets EasierEpisode Description: Changing your health habits isn’t just about following a new meal plan or committing to a workout routine—it’s about breaking old patterns that have been ingrained for years. For women, especially those navigating midlife changes, the process can feel overwhelming, frustrating, and even discouraging at times. The truth is, transforming your health will feel hard before it gets easier. But that doesn’t mean it’s impossible. If you’ve ever started a new habit with excitement, only to feel stuck or unmotivated a few weeks later, you’re not alone. The key...2025-02-0627 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness298:// How Our Emotional State Influences Our WeightOur emotions are powerful forces that influence nearly every aspect of our lives—including our weight. While many people focus on diet and exercise as the keys to weight management, the truth is that our emotional state often plays an equally significant role. By understanding how emotions impact weight and overall health, you can take a more holistic approach to wellness that addresses both the body and mind. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FR...2025-01-3029 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness297:// Why Discipline is the Key to Thriving Through Perimenopause and MenopauseInstagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower Website: https://triciard.com/ 2025-01-2423 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness296:// Why do we as women always make ourselves the last priority and how can we start to do things differently?As women, we’re often praised for our ability to juggle countless responsibilities—caring for our families, excelling in our careers, and supporting our communities. But somewhere along the way, we tend to place our own needs at the bottom of the priority list. This pattern, particularly common among women over 40, can have significant implications for both mental and physical health. Let’s explore why this happens, the risks it poses, and how prioritizing yourself can transform your well-being. GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40! https...2025-01-1625 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness295:// Why You Can’t Shame Yourself into Losing Weight—And Why It Matters for Women Over 40Today’s episode focuses on the powerful yet often misunderstood role that shame plays in weight loss journeys. You’ll discover why shaming yourself doesn’t work, how it sabotages your progress, and what you can do instead to create sustainable and compassionate change. By the end of this episode, you’ll have tools to silence that inner critic and start treating yourself with the kindness you deserve. 2025-01-0929 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessHow can you start to align with your health goals? Three actionable steps. Listen Here.In our episode today, we talk about 3 actionable steps for you to think about as you start to align yourself with your health goals. These strategies include Reflect and release, Dream or Prepare, and determining the metrics you will use to help you. Show Notes SMART goals episode https://wholehealthempowermentproject.podbean.com/e/what-are-smart-goals-and-how-they-are-essential-to-achieving-your-health-goals/ Grab your FREEBIE - Habit Tracker at the link below. https://www.canva.com/design/DAFWtAWkLz0/rfWEKzPIphjN6JR2WDDRZQ/view?utm_content=DAFWtAWkLz0&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink ...2025-01-0232 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessBeyond Blame: Embracing Responsibility for Your HealthIn this week's podcast episode, we'll explore the impact of the victim mentality on health and offer strategies for breaking free from its grip. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower 2024-12-2729 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessDoes your vagina need therapy with Dr. Lucinda HayburnEpisode description: In this episode, we speak with Dr. Lucinda Hayburn about the vagina, more specifically, the vaginal muscles and pelvic floor therapy. We talk about what pelvic floor therapy is, who would benefit from treatment, what a session looks like, how to find a PT who specializing in pelvic floor therapy, and the difference between pelvic floor therapy and Kegels. Show notes For more information in Dr. Lucinda Hayburn, head to her website: https://lucindahayburnpt.com/ Women's health locator: https://ptl.womenshealthapta.org/ 2024-12-1923 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness290:// Don’t Wait for January: Achieve Your Health Goals TodayAs the year draws to a close, it’s natural to reflect on the goals you set months ago. If you’re feeling disappointed because you haven’t achieved your health goals yet, you’re not alone. But here’s the good news: the year isn’t over, and your goals are still within reach. Even if you don’t completely hit the target, taking meaningful steps forward can set you up for success in the new year. Let’s explore how to overcome disappointment and reignite your motivation to finish the year strong with your health goals. Co...2024-12-0525 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness289:// Mastering Self-Acceptance: Stop Letting Your Looks Dictate How You Feel About YourselfFor women over 40, navigating the relationship between self-love and health goals can feel like a tightrope walk. On one hand, you’re encouraged to embrace and love yourself unconditionally, celebrating the wisdom and strength that comes with age. On the other hand, there’s a desire—or sometimes a societal pressure—to work on your health, fitness, or weight. These goals can feel contradictory, but they don’t have to be. Loving yourself and striving for better health can coexist beautifully. In fact, self-love can be the foundation for making healthier choices, and the pursuit of health can be an act of lov...2024-11-2927 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness288:// How to Start or Tweak Your Health, Wellness, or Self-Care Routine Incorporating Strategies from "Atomic Habits"Whether you are starting a new goal or redefining a routine you are already working on - it can feel overwhelming and hard to squeeze in and become good at it due to the already high demands of work and life. However, we do know that there are some things that can create habits that stick—and ensure they’re truly serving your goals. Drawing inspiration from James Clear’s Atomic Habits, let’s explore actionable steps to build or improve your routine, plus questions to evaluate its effectiveness over time. Come find us on the socials! In...2024-11-2142 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness287:// Using the Hunger-Fullness Scale to Lose Weight NaturallyIf you've been looking for a more mindful, sustainable way to approach weight loss, the hunger-fullness scale might be the tool you need. Rather than rigid rules or calorie-counting, this scale helps you tune into your body’s natural hunger cues and stop eating when you’re satisfied. By learning to listen to your body and using this scale to guide your meals, you can build healthier habits, reduce overeating, and work toward your weight loss goals naturally. wellness-hungersatietyscale.pdf Come find us on the socials! Instagram: www. instagram.com/wholehealthempower FB G...2024-11-1435 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness286:// Can I lose weight without counting calories? Let's talk about other options. Losing weight without counting every calorie? Yes, it’s possible—and it might even be more sustainable, especially for women over 40. By focusing on balanced, nutrient-dense meals, tuning in to your body's signals, and making a few mindful adjustments, you can reach your health goals without calorie obsession. Here’s a guide to get you started on a balanced, calorie-free weight management approach. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 5...2024-11-0734 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness285:// How to Overcome Learned Helplessness: Sustainable Weight Loss and Healthy Eating After 40In our journey to better health, there are often times when we feel stuck, defeated, and unable to make progress, no matter how hard we try. If you’ve ever found yourself saying, “I’ve tried everything, and nothing works,” or “It’s just too late for me to change,” you might be experiencing what psychologists call learned helplessness. This mindset can hold you back from reaching your health goals, but the good news is that it’s possible to overcome it. Let’s explore what learned helplessness is, how it shows up in our health habits, and practical steps to break fre...2024-10-3133 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness284:// The Illusion of Progress: Why Thinking, Hoping, and Talking Aren’t EnoughRecently I was scrolling through social media, and I heard this clip about wanting something isn’t the same as doing it, thinking about isn’t the same as doing it, hoping for it doesn’t mean doing it. It's a common trap: we spend a lot of time thinking about our health goals, discussing them with friends, or even planning how we'll get there. But as comforting as these actions might be, they aren’t the same as actually doing what’s necessary to make those changes happen. The reality is, no amount of hoping or talking ca...2024-10-2425 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness283// How Do I Deal with Emotional Eating or Cravings? Let’s be real—most of us have turned to a snack (or two… or three) when we’re feeling stressed, tired, or just overwhelmed. For women in perimenopause and menopause, emotional eating can be an even bigger challenge. Hormonal changes, fluctuating moods, and stress can all trigger cravings that seem impossible to ignore. The good news? You can learn to manage emotional eating and cravings with a few practical strategies. Let’s dive into how you can do this in a way that’s gentle, realistic, and totally doable. 2024-10-1729 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness282:// Can Healthy Eating Improve My Energy and Reduce Perimenopause and Menopause Symptoms?For women going through perimenopause and menopause, hormonal changes can bring about a variety of symptoms—ranging from fatigue and mood swings to hot flashes and weight gain. These can take a toll on your quality of life and overall energy levels. However, what you eat during this stage can have a significant impact on how your body manages these changes. Healthy eating not only improves your energy but also helps reduce the intensity of common menopausal symptoms. Let’s talk about specific nutrients that help in specific ways to help you. Let’s start to think about...2024-10-1032 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness281:// Why Is It Harder to Lose Weight Now Than It Was in My 20s or 30s?As women reach their 40s, many notice that shedding the weight is no longer as simple as it used to be in their 20s or 30s. The same diet plans or workout routines that once worked no longer work, leaving many frustrated and confused. The truth is, as we age, our bodies undergo significant changes that can affect weight loss. Let’s explore the 5 main reasons behind why it’s harder to lose weight as we get older and what we can do about it. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.f...2024-10-0330 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness280:// From All-or-Nothing to Incremental Change: Why Every Small Step CountsWe’ve all experienced that intense desire for change – the moment when we commit to a new diet, workout routine, or health goal with the best of intentions. But far too often, it comes with an all-or-nothing mentality: "If I can’t stick to this perfectly, why bother at all?" This mindset can be paralyzing, leading to burnout, frustration, or, worse, inaction. However, there’s a healthier, more effective way to approach change. By shifting from an all-or-nothing approach to one that embraces incremental progress, you can achieve lasting success without the stress. Instagram...2024-09-2630 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness279: // From Wishing to Doing: How to Commit to Your Health and Wellness GoalsEpisode Description: When it comes to making lasting changes in your health and wellness, one of the biggest obstacles is often ourselves. We say things like "I'll try to eat better," or "Maybe I'll work out tomorrow." This kind of passive language might feel safe, but it’s also what keeps us stuck in the planning phase rather than actually taking action. In order to see real results—whether it’s losing weight, boosting your energy, or improving mental clarity—you need to move from passive intention to active commitment. In other words, shift from saying "...2024-09-1930 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness278:// From Comparison to Self-Compassion: Honoring Your Unique Health JourneyIt’s easy to fall into the comparison trap when it comes to health, wellness, and self-care. You might find yourself thinking, “Everyone else is doing better than me” as you scroll through social media, see others at the gym, or hear about someone’s latest health achievement. This mindset can lead to frustration, self-doubt, and a feeling of inadequacy. The truth is, everyone is on their own journey, and the only person you should be comparing yourself to is the person you were yesterday. Shifting from comparison to self-compassion is essential for a healthy mindset, and here’s ho...2024-09-1229 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness277:// From Quick Fixes to Lasting Wellness: Why Health Requires Patience Past Episode to listen to: https://wholehealthempowermentproject.podbean.com/e/mindset-choices-consequences-and-clarity/ Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower Website: https://triciard.com/ 2024-09-0535 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness276:// From Perfect to Possible: Transforming Your Health Journey with Progress Over PerfectionEpisode Description: Many of us have the best intentions when it comes to improving our health. We set goals, create plans, and commit to making changes. However, a common roadblock that can prevent us from achieving long-term health success is a mindset of perfectionism. While striving for perfection might seem like a good idea, it can often hinder our progress and lead to feelings of frustration and failure. In this blog post, we'll explore why we adopt a perfectionist mindset, the benefits and downfalls of this mindset, and how we can shift towards a mindset of progress t...2024-08-2936 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness275:// Turning Intention into Action: How to Stop Wishing and Start Doing for Your HealthEpisode Description: We’ve all been there: setting intentions to improve our health—promising to eat better, exercise more, get enough sleep—but somehow, these intentions often fall by the wayside. Why is it that despite our best intentions, we struggle to take consistent action? And when we do manage to act, what makes the difference? Understanding these dynamics can be the key to finally turning our intentions into lasting habits. Past Episode to listen to: https://wholehealthempowermentproject.podbean.com/e/mindset-choices-consequences-and-clarity/ Instagram: www. instagram.com/wholehealthempower FB Group: https...2024-08-2235 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness274:// Putting in the Work, Not Seeing the Results? Strategies for Health and Wellness SuccessEpisode Description: Today, we will explore the challenges of waiting for progress to happen, what to do when you find yourself at a crossroad, and how to maintain your mindset and strength to continue on your journey. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/g...2024-08-1523 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness273:// Embracing Change: Promoting Health While Accepting Your Evolving BodyEpisode Description: Reaching the age of 40 and beyond brings with it a unique set of experiences and changes. Your body, once so familiar, now feels like a new terrain to navigate. You may notice shifts in weight, new lines and wrinkles, or changes in strength and flexibility. These changes can sometimes feel unsettling or even disheartening. However, they are also a testament to the life you've lived, the wisdom you've gained, and the strength you've built. Let's explore how you can promote health while embracing and accepting your evolving body. Instagram: www. instagram.com/wholehealthempower FB Group...2024-08-0823 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness272:// Running on Empty: The Health Risks and How to Refill Your Tank The cycle of running on empty is all too familiar for many of us. We push ourselves to meet deadlines, juggle responsibilities, and meet the demands of our personal and professional lives, often at the expense of our own well-being. Breaking this cycle is essential for maintaining both physical and mental health. Here are some practical steps to help you stop running on empty and start living a more balanced and fulfilling life. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better wor...2024-08-0125 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness271:// The Rollercoaster of Dieting: Managing and Overcoming InconsistenciesEpisode description: Embarking on a healthy journey often starts with excitement and determination, but as challenges arise, maintaining motivation becomes difficult. Initially fueled by hope and resolve, many find themselves disheartened when the desired results, such as weight loss or improved health markers, don't materialize as quickly as expected. This frustration can lead to inconsistency and feeling stuck. If this sounds familiar, you're not alone. It's important to understand the reasons behind these challenges before addressing consistency. Listen to this episode. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 W...2024-07-2531 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness270:// Unseen Scars: The Health Consequences of Past Trauma"How Trauma Affects Our Health - CTHC at UCSF Univ of Cal at SF - Center to advance trauma informed carePast trauma may haunt your future health - Harvard Health Long Term Effects of Child Abuse and Neglect (preventchildabuse.org) The Relation Between Adverse Childhood Experiences and Adult Health: Turning Gold into Lead - PMC (nih.gov) ACEs-Questionnaire.pdf (showhope.org) Long Term Effects of Child Abuse and Neglect (preventchildabuse.org) Take The ACE Quiz — And Learn What It Does And Doesn't Mean : Shots - Health News : NPR I...2024-07-1827 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness269:// Conquer Nighttime Snacking: Tips for a Healthier YouMany of us find ourselves reaching for snacks late at night, not out of hunger, but out of habit. This common behavior can derail our health goals, contribute to unwanted weight gain, and disrupt our sleep patterns. If you're looking to break the cycle of nighttime eating, here are some practical strategies to help you reclaim control and improve your overall well-being. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you...2024-07-1130 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness268:// Seeing Possibilities: Overcoming Comparison to Embrace Your PotentialHave you ever looked at someone else's success and thought, "I wish I could do that"? Whether it's achieving a fitness goal, launching a successful business, or mastering a new skill, it's easy to feel like other people possess some secret ingredient that you lack. However, the truth is that if they can do it, so can you. Remember that every successful person started as a beginner. They, too, had their Day 1. If it's possible for them, it's possible for you. Here’s how to overcome comparison and embrace your own journey toward success. Instagram: www. instagram.co...2024-07-0428 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness267:// Why Focusing on the Process Reduces Outcome DisappointmentDisappointment is a common emotion when our efforts don't lead to the desired outcomes, but there are ways to mitigate this feeling and stay motivated. By focusing on the journey rather than the destination, adopting a growth mindset, and setting realistic expectations, you can navigate your path with resilience and positivity. Here’s how you can avoid disappointment and stay on course. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you ar...2024-06-2734 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness266:// The Journey is the Reward: Achieving Big Lifestyle ChangesWhen it comes to making significant lifestyle changes, it's natural to focus on the outcome. Whether it's losing weight, getting fit, or achieving a healthier lifestyle, we often fixate on the end goal. However, this mindset can sometimes hinder progress and create unnecessary stress. Instead, shifting your focus to the journey itself can lead to more sustainable and fulfilling results. Let's explore why this approach is beneficial and how you can implement it in your life. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook...2024-06-2034 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness265://The Secret to Better Health: Embracing What You AvoidWe've all been there—knowing exactly what we need to do to improve our health but finding endless reasons to avoid it. Whether it's skipping workouts, neglecting healthy eating, or putting off stress management practices, the magic you seek in transforming your health often lies in the work you are avoiding. Let's explore why this happens and how to overcome it to achieve the health and wellness you desire. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things yo...2024-06-1330 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness264:// Beyond the Scale: The Health Implications of Different Types of Body FatIn this episode we review the crucial differences between subcutaneous and visceral fat, their roles in the body, and their respective health implications. We also talk about practical strategies for managing both types of fat through a healthy diet, regular exercise, lifestyle modifications, and professional guidance. Understanding and managing these fats is key to achieving better overall health and well-being. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you a...2024-06-0631 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness263:// Low-Hanging Fruit for Healthy Habits: Small Changes, Big ResultsAre you looking to make lasting changes in your life but don't know where to start? This blog post explores the concept of picking the low-hanging fruit—small, manageable adjustments that can lead to significant improvements over time. Learn why starting with simple, achievable goals can build confidence, reduce overwhelm, and create a strong foundation for more complex behavior changes. Discover practical steps and examples in health, productivity, and stress management to help you begin your journey towards sustainable transformation. Start small and watch as these incremental changes lead to profound results. Show Notes: Instagram: ww...2024-05-3026 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness262:// Sifting Through Lies: The Real Facts on these two Nutrition Claims1. Adding a pinch of salt to your water daily 2. Diet sodas? Yay or nay? Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower Website: https://triciard.com/ 2024-05-2339 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness261:// Speak to Thrive: Turning Detrimental Statements into Positive EmpowermentEpisode description: In this episode we review some of the phrases that you may say to yourself and think about how to reframe them. Our words have the power to uplift and empower YOU or to diminish YOUR confidence and potential. By recognizing and transforming detrimental statements into empowering messages, we can start to focus on growth, resilience, and well-being Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40!2024-05-1624 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness260:// From Habits to Results: The Practice EffectOn today’s episode we are going to talk about practice - more specifically which habits you practice each day and how that influences the results you are getting or NOT getting. Practicing positive behaviors will lead to positive behavior change. Practicing negative behaviors will yield negative or little results. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 ...2024-05-0929 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness259:// The Two-Day Rule: Your Pathway to Consistent Health HabitsIn the journey toward better health and wellness, consistency is key. Yet, maintaining a routine can be challenging amidst the hustle and bustle of everyday life. That's where the "Two-Day Rule" comes into play—a simple yet powerful concept that can transform how we approach our habits and ultimately, our well-being. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2c...2024-05-0228 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness258:// Claiming Your Power: The Journey of Self-Commitment and ResilienceInstagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower 2024-04-2531 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness256:// Breaking the Cycle: Understanding Why We Fall Back Into Old Habits and How to Overcome ThemInstagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 2024-04-1131 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness254:// No Rules, Just You: Embracing Your Unique Approach to HealthIn a world that often seeks to prescribe a one-size-fits-all solution to health, it's important to remember that there is no "right" way for your health, only what is right for you. Embrace your individuality, honor your unique needs and preferences, and empower yourself to make informed choices that support your overall well-being. By embracing diversity in health and prioritizing self-awareness and self-care, you can embark on a journey towards greater vitality, resilience, and fulfillment. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 5 things you should be d...2024-03-2829 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness253:// The Pitfalls of Procrastination: Why Waiting Until Monday to Start Something May Not WorkInstagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 We've all been there – the allure of a fresh start on Monday, the promise of a new week filled with endless possibilities. But while delaying action until Monday may seem like a harmless habit, it can actually hinder our progress and perpetuate a cycle of procrastination. In this episode we'll explore the pitfalls of waiting until Monday to start something and...2024-03-2127 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness252:// Navigating Health: Identifying Opportunities and Overcoming ObstaclesSHow Notes Carol Dweck book: Mindset the NEW psychology of success FREEBIE 5 things to do today if you are over 40 (use for many chats or link in bio) https://upbeat-hustler-2294.ck.page/06d0e2ccf9 In this episode, we'll explore how to distinguish between opportunities and obstacles in regards to our health journey, and how reframing challenges as opportunities can empower us to overcome hurdles and achieve our health goals. 2024-03-1437 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness251: // Unlock the Secret to Sustainable Fitness with Zone 2 Workouts!Episode Description: In this episode, we delve into the often overlooked yet incredibly valuable realm of Zone 2 workouts. Unlike high-intensity workouts that can leave you feeling exhausted and burnt out, Zone 2 exercise offers a sustainable approach to achieving optimal fitness. We explore the concept of Zone 2 cardio, where you exercise at a moderate intensity, allowing you to sustain a conversation comfortably while still reaping significant benefits. GRAB YOUR FREEBIE! 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 2024-03-0728 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness250:// Beyond Blame: Embracing Responsibility for Your HealthIn this week's podcast episode, we'll explore the impact of the victim mentality on health and offer strategies for breaking free from its grip. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower 2024-02-2929 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness249:// Embracing Discomfort: The Key to Learning Something NewEmbracing Discomfort: The Key to Learning Something New Learning something new can be an exhilarating experience, but it often comes hand in hand with discomfort. Whether you're picking up a new skill, diving into a challenging subject, or stepping out of your comfort zone, facing unfamiliar territory can feel daunting. However, sitting in that discomfort and pushing through it is often the key to growth and mastery. In this episode, we'll explore why embracing discomfort is essential for learning something new and how you can navigate this journey with resilience and determination. 2024-02-2234 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness247// Protect Your Hormonal Harmony: Understanding Endocrine Disruptors and Their Health EffectsOverview of Endocrine Disruption | US EPA National Institute of Environmental Health Sciences: Endocrine Disruptors (nih.gov) Common EDCs and Where They Are Found | Endocrine Society Dietary changes can reduce exposure to endocrine-disrupting chemicals, FIGO study shows | Program on Reproductive Health and the Environment (ucsf.edu) Endocrine disruptors | Environmental Health Sciences Center (ucdavis.edu) https://www.ewg.org/foodnews/ FREEBIES 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 M...2024-02-0828 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness246:// From Sweet Dreams to Salty Seas: Understanding CravingsDescription: Dive deep into the science of cravings in our latest episode! 🍭🍟 Explore the evolutionary roots of sweet desires and the allure of salty cravings. 🌿 From dopamine hits to habit loops, we decode the cues, routines, and rewards that drive our food choices. Discover strategies for managing sweet tooth temptations and salty snack urges. 🧠✨ Join us on this flavorful journey towards understanding your cravings and making mindful choices for a healthier you! 🚀 #CravingsDecoded #SweetVsSalty #MindfulEating #HealthPodcast 🎙️🍏 2024-02-0129 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness245:// Consistent Triumph: The Path to Success Through Daily DisciplineIn this episode, we delve into the transformative power of consistency on the journey to success. Explore how small, daily actions compound over time to create significant achievements. Discover practical strategies to overcome challenges, stay motivated, and build a foundation for lasting success. Join us as we unravel the secrets behind the age-old adage—consistency is not just a habit but a proven key to unlocking your full potential. Tune in for inspiration, actionable insights, and the roadmap to your own consistent triumphs. Download your FREE Yearly Goals Worksheet! https://upbeat-hustler-2294.ck.page/b2164f9167...2024-01-2535 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness244:// Navigating Wellness: A Deep Dive into the U.S. News & World Report's Best Diets for 2024The start of a new year often brings renewed focus on health and well-being, and what better way to kickstart your wellness journey than by exploring the latest insights from the U.S. News & World Report's Best Diets rankings for 2024? In this episode we'll delve into the comprehensive analysis, unveil the top-performing diets, and provide insights to help you make informed choices on your path to a healthier lifestyle. Check out episode 105 (at the link below) on the Mediterranean Diet https://wholehealthempowermentproject.podbean.com/e/health-tip-tuesday-food-mood-and-the-mediterranean-lifestyle-plan/ 2024-01-1841 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness243:// Navigating the World of Dietary Supplements: A Guide to SafetyDietary Supplements | FDA Mixing Medications and Dietary Supplements Can Endanger Your Health | FDA Information for Consumers on Using Dietary Supplements | FDA Supplement Your Knowledge | FDA (with videos) Questions and Answers on Dietary Supplements | FDA How the Dietary Supplement Health and Education Act of 1994 Weakened the FDA | Quackwatch Common Herbal Dietary Supplement–Drug Interactions | AAFP Health Information (nih.gov) Dietary Supplement Fact Sheets (nih.gov) USP Verified Products | Quality Supplements (quality-supplements.org) Dietary Supplements | Consumer Advice (ftc.gov) Do...2024-01-1125 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness242:// Beyond Resolutions: Crafting Your Success Story in 2024!Welcome to 2024! Happy New Year! It's that time of the year when your social media feeds are bombarded with New Year's resolutions which are often vague and big and DON'T WORK! But what if you really want to strive for something that you have a strong desire to achieve. How can you move forward with that intent? This is where goals come into the picture. Reflecting and planning goals helps provide focus, clarity, and attention to what you desire while giving you a direction (roadmap) on how to get there. Based...2024-01-0429 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness241://Fan Fav: A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RDA toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD Angela Manderfeld, MS, RD, CDE, BC-ADM, CLT is a Dietitian, Board Certified in Advanced Diabetes Management. She is in private practice with more than 20 years of experience. She uses integrative functional nutrition to help clients restore their body to optimal health. She helps them to overcome obstacles, by integrating cutting edge nutrition and lifestyle changes so they can be successful at weight loss, stabilize blood sugar, giving them the time and energy to live life to its fullest (on the least medication)! A diabetes nutrition...2023-12-2847 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness240://Fan Favorite: 6 lifestyle changes that help balance your hormones!Episode Description: In this episode we talk about the 6 lifestyle changes that have a huge impact on your hormones Show Notes: Hunger Fullness Scale wellness-hungersatietyscale.pdf (berkeley.edu) Check out other podcast episodes Movement - Episode 6, Episode 40 Hydration - Episode 20 Fiber - Episode 35 Intuitive Eating - Episode 74 Sleeping and overeating - episode 89, episode 144 and 14 Grab your FREEBIE BELOW Five simple things you can do today to keep yourself healthy for tomorrow? As we age...2023-12-2137 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness237://Beyond Willpower: A Comprehensive Guide to Health Behavior Change Using the Six Sources of Influence.Episode Description: Embarking on a journey to transform health behaviors requires more than sheer willpower; it involves understanding the nuanced sources of influence that can shape our choices and actions. In this episode we explore the six sources of influence that play a pivotal role in driving successful health-related behavior change. 2023-11-3032 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness236:// ”Feasting with Intent: Nourishing Your Body and Soul on Thanksgiving”Episode 236 Episode description: Elevate your holiday experience with our insights on maintaining health during the festivities, fostering family bonds, and cultivating a sense of mindfulness that lasts far beyond the Thanksgiving table. Tune in for a wholesome journey into a Thanksgiving celebration that feeds both body and spirit!" SEO keywords: Healthy Thanksgiving, Nutritious Thanksgiving, Thanksgiving wellness, Nutrition tips for Thanksgiving, Wellness during Thanksgiving, Gratitude and well-being, Thanksgiving self-care Grab your FREEBIE BELOW! Five simple things you can do today to keep yourself healthy for tomorrow. As we age, our healt...2023-11-2321 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness235:// Pivoting Towards Success: Refocusing on Year-End Goals for a Healthier YouEpisode Description: Empower your journey to finish the year strong by refocusing on your health and wellness goals. Explore effective year-end strategies and healthy living tactics to set achievable milestones. From mindful habits to fitness routines, discover actionable steps to prioritize your well-being. Elevate your year-end goals with sustainable health strategies and celebrate a stronger, healthier you as you step into the new year. Start now and make the last six weeks count towards achieving your health and wellness aspirations. Grab your FREEBIE BELOW! Five simple things you can do today to keep y...2023-11-1627 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness234//: Lessons in Health: The Beautiful Duality of Failure and ProgressIn this episode, we will explore the intricate dance between failure and progress, how they can co-exist harmoniously on our journey into personal growth and are in fact necessary to achieving our health wellness and self-care goals. Grab your FREEBIE BELOW! Five simple things you can do today to keep yourself healthy for tomorrow. As we age, our health and well-being become a bigger focus in our life. You may be worried that it's too late. But there is still hope!!! Discover the health changes you can make today to preserve your health for tomorrow. ...2023-11-0923 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness233:// Food Addiction: A Deeper Dive into Unhealthy Eating HabitsSocial, clinical, and policy implications of ultra-processed food addiction (bmj.com) Yale-Food-Addiction-Survey.xlsx (live.com) (4) What Is The Evidence That Food Addiction Exists? - YouTube Grab your FREEBIE BELOW! Five simple things you can do today to keep yourself healthy for tomorrow. As we age, our health and well-being become a bigger focus in our life. You may be worried that it's too late. But there is still hope!!! Discover the health changes you can make today to preserve your health for tomorrow. https://upbeat-hustler-2294.ck.page/06d0e2ccf9 ...2023-11-0234 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness232:// Embracing Change: How to Redefine Sacrifice on Your Health Journey232:// Embracing Change: How to Redefine Sacrifice on Your Health Journey Keywords: Health changes, making sacrifices for health, Reframing sacrifice, Positive mindset for health, Long-term health goals, Achieving health objectives, Healthy lifestyle, Wellness transformation Reframing Sacrifice for Health and Happiness When it comes to making health changes that can significantly impact our well-being, the concept of sacrifice often looms large. It's common for humans to struggle with the idea of giving up something they desire in the short term to achieve a long-term goal. This challenge is deeply rooted in our psychology and biology...2023-10-2631 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness230// Health today, thriving tomorrow: Your Role in your family well-being.Episode description: In this episode we talk about your health choices and behaviors and how they can have a lasting impact on the health and well-being of future generations. By making conscious efforts to lead a healthy lifestyle, prioritize preventive care, and foster a culture of well-being within your family, you can contribute to a healthier and happier legacy for your descendants. Grab your FREEBIE BELOW! Five simple things you can do today to keep yourself healthy for tomorrow. As we age, our health and well-being become a bigger focus in our life. You may be...2023-10-1249 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness229// Balancing Act: Preventing Burnout in Your 40s and Beyond Burnout is a pervasive issue in today's fast-paced world, and it affects people of all ages and backgrounds. However, it can be particularly challenging for women over 40 who are often juggling multiple responsibilities, including careers, family, and personal well-being. In this episode we'll delve into the unique aspects of burnout in women over 40, its causes, signs, and most importantly, how to prevent and overcome it. 2023-10-0528 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness228 // Stop focusing on what you can’t control and focus on what you can.Discover what aspects of your health journey are within your control and what you can influence. This insightful episode explores the balance between personal responsibility and understanding the factors that may be beyond your control. Learn how to navigate your unique path to better health and embrace the power of small steps. 💪🌟 #HealthJourney #PersonalResponsibility #SmallStepsToSuccess 2023-09-2830 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness227/ Unleashing Your Potential: The Beauty of the Journey227/ Unleashing Your Potential: The Beauty of the Journey Episode Description: In this week's episode, we explore the profound importance of embracing the process of behavior change and finding joy along the way. Join us as we provide practical tips and insights on how to shift your focus from end goals to savoring every moment of your journey. Learn to celebrate small victories, connect with a supportive community, and harness the power of gratitude and vision boards to stay motivated on your path to personal growth. Tune in and embark on a transformational journey where the pro...2023-09-2138 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness226// Gaining Confidence and Keeping Promises to Myself: A Journey to Self-ReliabilityConfidence in oneself is a powerful asset. It fuels self-esteem, nurtures resilience, and fosters a sense of personal growth. One significant way to boost this self-assurance is by learning to keep promises to oneself. In this episode, we'll explore how gaining confidence in this regard can lead to a more fulfilling and empowered life. 2023-09-1428 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness225// Why You Need to Take Action, Not Just Rely on MotivationEpisode Description: Discover why motivation alone isn't the key to success. In this podcast, we delve into the often-misunderstood world of motivation and why it can be so elusive. Learn why waiting for motivation to strike may not be the best approach and how consistency can be your secret weapon for achieving your goals. Explore the relationship between action and motivation and find out how to maintain your drive even when motivation wanes. Grab your FREEBIE BELOW! Five simple things you can do today to keep yourself healthy for tomorrow. As we age, our h...2023-09-0727 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness224/What’s the meaning and etiology of my food cravings?Have you ever had this overwhelming desire or strong urge to eat a particular food? On today’s episode we tackle the meaning or etiology of these cravings and urges that you may experience, and you may be surprised to find out they are caused by many factors such as: Physiological Psychological Environmental Evolutionary Genetic Oftentimes, what is causing your craving may be oversimplified, but it may be more complex in nature than you realize. When it comes to our health, everyone is different! What causes a symptom for you may not cause a symptom for someone e...2023-08-3131 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness223:// Rethinking Women’s Wellness: Challenging Common Beliefs for a Balanced LifeGrab your FREEBIE BELOW! Five simple things you can do today to keep yourself healthy for tomorrow. As we age, our health and well-being become a bigger focus in our life. You may be worried that it's too late. But there is still hope!!! Discover the health changes you can make today to preserve your health for tomorrow. https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Where can you find us? https://triciard.com/ https://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower Keywords: motivate, self-care, tips, tak 2023-08-2436 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness222/ Monumental magnesium and why it’s important for pre and post-menopausal women like you!Show Notes: Magnesium - Health Professional Fact Sheet (nih.gov) Pros and cons of taking a magnesium supplement - Mayo Clinic What you should know about magnesium - Harvard Health Episode Description: Do you know the importance of magnesium? As women approach pre-menopause and eventually enter menopause, they experience a variety of physical and emotional changes. These changes are largely attributed to hormonal fluctuations, particularly the decline in estrogen levels. Common symptoms include: Hot Flashes and Night Sweats Mood Swings and Anxiety Insomnia and Sleep Disturbances ...2023-08-1733 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness221/ What’s all the hype about protein? Are you getting enough?Episode description: Protein has become the new hype of the fitness community. Questions about protein have been made in a huge amount of google searches. Protein powder: 673,000 google searches Protein rich foods: 301,000 google searches Most of us are typically focused on calorie intake, so we often don’t see the composition of what we were eating. Protein has recently become the media darling of the nutrition world – and with good reason as it serves many vital functions. Some of that is likely related to the importance of building muscle and losing weight and how protein helps wit...2023-08-1036 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness220// I’m eating and I don’t know why. Am I hungry or am I eating due to habit? Sound like you?One of the most common challenges I hear from women is eating when they are not sure if they are actually hungry. Sometimes it can be a true physical hunger but much of the time the eating can be disguised as an outlet for something else. You may be triggered by an emotion such as boredom, stress, or discomfort that you are trying to escape or perhaps an environment that makes you feel uncomfortable. Eating out of habit - may happen at night - as it is often the time of day that we are able to disconnect from...2023-08-0334 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessFeeling disconnected from your body? Let’s explore some ways to help create connection.Most of us are too busy and out of touch with our bodies, let’s talk about reconnecting with our body. We talk about why this happens, what does this look like in your life, why that connection is important for health transformation, and some ideas to help restore that connection. Find us online: Home - Tricia Stefankiewicz (triciard.com) Email: info@triciaRD.com 2022-12-0134 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessFeeling hopeless about your health? Let’s talk through strategies to address this.In this episode we talk about 4 strategies to help you go from hopeless to more hopeful when it comes to making health changes. Find out more: Home - Tricia Stefankiewicz (triciard.com) IG: @wholehealthempower 2022-08-2532 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessSigns you are not showing your body loveThis week I went to continue our talk about body love and acceptance. Last week, we talked about what to do but it occurred to me that you may not actually know what it looks like to NOT love your body. This episode is for you if you are looking to start loving your body and want to do something differently than you are doing today. What we cover: Signs and Symptoms of not loving yourself enough What does body acceptance look like? What can you do tod...2022-06-2340 min

GEMS with Genesis Amaris KempEp. 389 - Do What's Right for You with Tricia StefankiewiczWhat steps are you making to live your life optimally? In this segment, Tricia Stefankiewicz shares how small changes in your lifestyle can promote overall health and wellness. You must do what's right for you and remain consistent. 1. Evaluate where you are currently 2. Diets don't work - look at it from the vantage point of what you learn 3. Consistency - Gets you to the place of change REMEMBER - Start where you are at and work from there See video...2022-04-1530 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessUnderstanding what happens to your body when you don’t sleep enough – Part I Episode description: We talk about sleep culture, why your body needs sleep, and what happens when you don’t get enough sleep Keywords: Sleep and weight loss, lack of sleep weight loss, lack of sleep effects, side effect of no sleep, Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion - PMC (nih.gov) In U.S., 40% Get Less Than Recommended Amount of Sleep (gallup.com) Sleep Deprivation and Deficiency - What Ar...2022-04-0730 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessHealth Tip Tuesday! 4 food related toxins to avoid.Episode Description: In this episode we talk about 4 food related toxins to avoid including: BPA, pesticides, food dyes, and heavy metals. https://www.canva.com/design/DAEirKmHv6s/pqGkGsPynTigvJXQbaYk1w/view?utm_content=DAEirKmHv6s&utm_campaign=designshare&utm_medium=link&utm_source=sharebutton Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weight loss, healthy, body lo | Facebook Join the waitlist: 12 Week Coaching Program: WHOLE HEA...2021-06-2912 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessFluctuating Hormones got your crazy! Things you can do NOW to preserve your future health!Episode Description: This episode focuses in on what is happening to your body as you move towards perimenopause and menopause and what lifestyle changes you can make today to help mange those symptoms and preserve your health as the aging process continues. Show Notes: Episode 10: The truth about alcohol use in women Hot Flashes: What Can I Do? | National Institute on Aging (nih.gov) Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB...2021-06-2431 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessHealth Tip Tuesday! Focusing on eye health and preserving future visionEpisode Description: Let’s talk quick tips to preserve eye health. Listen in to find out more! Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weight loss, healthy, body lo | Facebook Join the waitlist: 12 Week Coaching Program: WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) 2021-06-2206 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessTop four self-care excuses and what to do about them!Episode Description: This episode talks about the 4 most common self-care excuses and how to debunk them. Show Notes: Episode 4: Self –Care doesn’t have to be so hard with Dr. Nancy Maguire Episode 48: Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weigh...2021-06-1030 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessHealth Tip Tuesday. Not all self-care is not equal. Let's talk about the difference between comfortable vs uncomfortable self-care.Episode Description: This episode talks about the two different kinds of self-care, the comfortable self-care which may be much easier for us to do and the uncomfortable self-care which may be much harder and why they are both important. Show Notes: self-care worksheet (brown.edu) Episode 4: Self – Care doesn’t have to be so hard with Dr. Nancy Maguire Episode 48: Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau Come find me at: Home - Trici...2021-06-0813 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessStart here if you are ready to make yourself a priority right now! Episode Description: This is the second episode in a self-care series that will run throughout the month of June. In this episode we review why self care is important, things that get in the way, and how you can get started today with making yourself a priority. Show Notes: Episode 4: Self – Care doesn’t have to be so hard with Dr. Nancy Maguire Episode 48: Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau Come find me at: Home...2021-06-0327 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessHealth Tip Tuesday! What are some things to do for self-care? Listen in to find out!Episode Description: Let’s talk about-care, what it is and some tips to get you started. Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weight loss, healthy, body lo | Facebook Join the waitlist: 12 Week Coaching Program: WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) 2021-06-0113 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessEverything you need to know about the 10 principles of intuitive eating, the non-diet approach to eating!Episode Description: Intuitive eating is a non-diet approach where you truly listen to what your body wants and needs. It refocuses your attention on what your body is telling you, rather than food “rules” that are imposed on us from diet culture and other external forces. It goes hand-in-hand with Health at Every SizeⓇ where the focus is on healthy and sustainable behaviors, rather than defining health by what’s in the mirror and on the scale. This episode reviews the 10 principles of intuitive eating. Show Notes: 5 Favorite Resources Book: Intuitive Eating: A revoluti...2021-05-2723 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessHealth Tip Tuesday! Rainbow of health! Eating a variety of foods to help decrease you risk of disease.Episode Description: In this episode, we the health benefits of eating foods with a variety of colors including what key nutrient each color provides and what chronic disease it helps fight against. Show Notes: Rainbow Handout Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weight loss, healthy, body lo | Facebook Join the waitlist: 12 Week Coaching Program: WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) 2021-05-2509 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessConfused about nutrition? These five nutrition facts can clear that up!Episode Description: In this episode, we review 5 common nutrition myths and learn the background behind the myth. Resources: Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weight loss, healthy, body lo | Facebook Join the waitlist: 12 Week Coaching Program: WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) 2021-05-2029 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness66:// Health Tip Tuesday! Doors are now OPEN for Whole Health Balance Blueprint. Listen in for the deets!Episode title: Health Tip Tuesday! Doors are now OPEN for Whole Health Balance Blueprint. Listen in for the deets! Episode description: Doors are now open for Whole Health Balance Blueprint: 12 weeks to creating habits, routines, food freedom, and health transformation. This episode reviews and answers all of your questions. Listen in. Show Notes: WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in...2021-05-0414 min

Wise Divine Women -Libido -Menopause -Breast Health, Oh My! The Unfiltered Truth for Christian WomenWise Divine Women - Tricia Stefankiewicz - Whole Health Empowerment Project for moms - weight loss, self-improvement, hormones, wellness, health hacks, self-careWelcome to my guest this week Tricia Stefankiewicz/Registered Dietitian Nutritionist (RDN) as she shares her wisdom about health, family, and her mission in life Meet Tricia She's a registered dietitian nutritionist (RDN) who has been practicing nutrition education for over 12 years. She has counseled and led weight loss support groups and empowered others to achieve their weight loss goals. Soon after her son was born, she lost that sense of empowerment and making her health a priority. Tricia found herself trying to lose the baby weight while juggling a full-time job, being a new m...2021-02-0125 min

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellnessBackground and Mission of Whole Health Empowerment Project PodcastThis episode talks about why the Whole Health Empowerment Project was created and it's mission to create a safe space for other women to fail forward with Tricia into the journey of better whole health balance. 2020-06-1908 min