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 wellness artwork

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 wellness

310 episodes - English - Latest episode: about 21 hours ago -

This show is for women over 40 who are trying to create balance in their life when it comes to food, body, self-care., and wellness. You struggle to put yourself first, to maintain consistency when something isn’t perfect or you feel like you don’t have enough time or will power to achieve the goals you desire.

Tricia Stefankiewicz, Registered Dietitian/Nutritionist. I’ve worked with women like you achieve their health goals by focusing on the next best step –no matter how messy - and meeting you where you are right now.

In this show you will learn practical info, actionable strategies, and mindset tweaks, so that you can feel healthier, more comfortable in your body, and make choices that work for your life. Come join me in failing forward one imperfect step at a time into the journey of health, wellness, & self-care. Welcome to your new project.
Find us at
Website: https://triciaRD.com; Program: https://triciaRD.com/whole-health-balance-blueprint/
Connect with us on Instagram @ wholehealthempower or by email at [email protected]

Nutrition Health & Fitness Education Self-Improvement
Homepage Google Podcasts Overcast Castro Pocket Casts RSS feed

Episodes

254:// No Rules, Just You: Embracing Your Unique Approach to Health

March 28, 2024 10:28 - 29 minutes - 66.8 MB

In 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...

253:// The Pitfalls of Procrastination: Why Waiting Until Monday to Start Something May Not Work

March 21, 2024 10:48 - 27 minutes - 13.7 MB

Instagram: 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 thi...

252:// Navigating Health: Identifying Opportunities and Overcoming Obstacl

March 14, 2024 10:35 - 37 minutes - 86.8 MB

SHow 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.    

252:// Navigating Health: Identifying Opportunities and Overcoming Obstacles

March 14, 2024 10:35 - 37 minutes - 86.8 MB

SHow 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.    

251: // Unlock the Secret to Sustainable Fitness with Zone 2 Workouts!

March 07, 2024 11:00 - 28 minutes - 64.9 MB

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 yo...

250:// Beyond Blame: Embracing Responsibility for Your Health

February 29, 2024 11:25 - 29 minutes - 67.3 MB

In 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/whol...

Beyond Blame: Embracing Responsibility for Your Health

February 29, 2024 11:25 - 29 minutes - 67.3 MB

In 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/whol...

249:// Embracing Discomfort: The Key to Learning Something New

February 22, 2024 12:47 - 34 minutes - 79.1 MB

Embracing 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 fo...

247// Protect Your Hormonal Harmony: Understanding Endocrine Disruptors and Their Health Effects

February 08, 2024 11:29 - 28 minutes - 66 MB

Overview 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 ...

246:// From Sweet Dreams to Salty Seas: Understanding Cravings

February 01, 2024 11:59 - 29 minutes - 14.9 MB

Description: 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 #SweetVs...

245:// Consistent Triumph: The Path to Success Through Daily Discipline

January 25, 2024 11:00 - 35 minutes - 80.1 MB

In 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 ...

244:// Navigating Wellness: A Deep Dive into the U.S. News & World Report's Best Diets for 2024

January 18, 2024 12:04 - 41 minutes - 20.7 MB

The 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 ht...

243:// Navigating the World of Dietary Supplements: A Guide to Safety

January 11, 2024 11:00 - 25 minutes - 58.2 MB

Dietary 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 Verifie...

242:// Beyond Resolutions: Crafting Your Success Story in 2024!

January 04, 2024 12:02 - 29 minutes - 67.5 MB

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 ...

241://Fan Fav: A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD

December 28, 2023 12:34 - 47 minutes - 109 MB

A 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 weigh...

240://Fan Favorite: 6 lifestyle changes that help balance your hormones!

December 21, 2023 11:42 - 37 minutes - 18.6 MB

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 ...

239://Reflect, Rejoice, Repeat: Year-End Review

December 14, 2023 06:02 - 24 minutes - 12.1 MB

237://Beyond Willpower: A Comprehensive Guide to Health Behavior Change Using the Six Sources of Influence.

November 30, 2023 07:50 - 32 minutes - 16.1 MB

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.

236:// ”Feasting with Intent: Nourishing Your Body and Soul on Thanksgiving”

November 23, 2023 14:15 - 21 minutes - 49.4 MB

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...

235:// Pivoting Towards Success: Refocusing on Year-End Goals for a Healthier You

November 16, 2023 13:40 - 27 minutes - 13.6 MB

Episode 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...

234//: Lessons in Health: The Beautiful Duality of Failure and Progress

November 09, 2023 06:51 - 23 minutes - 11.4 MB

In 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 c...

233:// Food Addiction: A Deeper Dive into Unhealthy Eating Habits

November 02, 2023 11:42 - 34 minutes - 17.2 MB

Social, 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 yo...

232:// Embracing Change: How to Redefine Sacrifice on Your Health Journey

October 26, 2023 11:08 - 31 minutes - 15.5 MB

232:// 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...

231// From Compulsion to Calm: Navigating Your Thoughts About Food

October 19, 2023 11:13 - 21 minutes - 10.7 MB

230// Health today, thriving tomorrow: Your Role in your family well-being.

October 12, 2023 15:56 - 49 minutes - 24.2 MB

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...

229// Balancing Act: Preventing Burnout in Your 40s and Beyond

October 05, 2023 10:00 - 28 minutes - 14.2 MB

 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.

228 // Stop focusing on what you can’t control and focus on what you can.

September 28, 2023 11:38 - 30 minutes - 14.9 MB

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 

227/ Unleashing Your Potential: The Beauty of the Journey

September 21, 2023 05:04 - 38 minutes - 18.9 MB

227/ 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 ...

226// Gaining Confidence and Keeping Promises to Myself: A Journey to Self-Reliability

September 14, 2023 11:30 - 28 minutes - 13.9 MB

Confidence 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. 

225// Why You Need to Take Action, Not Just Rely on Motivation

September 07, 2023 09:02 - 27 minutes - 13.4 MB

Episode 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 th...

224/What’s the meaning and etiology of my food cravings?

August 31, 2023 11:03 - 31 minutes - 15.3 MB

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, ev...

223:// Rethinking Women’s Wellness: Challenging Common Beliefs for a Balanced Life

August 24, 2023 11:09 - 36 minutes - 17.7 MB

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    Where can you find us?      https://triciard.com/      https://www.instagram.com/wholehealthempower/      https:/...

222/ Monumental magnesium and why it’s important for pre and post-menopausal women like you!

August 17, 2023 10:00 - 33 minutes - 16.5 MB

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 symptom...

221/ What’s all the hype about protein? Are you getting enough?

August 10, 2023 10:00 - 36 minutes - 17.7 MB

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 o...

220// I’m eating and I don’t know why. Am I hungry or am I eating due to habit? Sound like you?

August 03, 2023 10:00 - 34 minutes - 17.1 MB

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 ...

219// Life is too hard to be standing in your own way!

July 27, 2023 10:00 - 34 minutes - 17.1 MB

218//: Are you body shaming yourself or others?

July 20, 2023 10:40 - 26 minutes - 12.9 MB

Episode description:  In today’s episode we talk about body shaming - self-criticism of your body or someone else’s - in relation to a recent experience I had in which body shaming led me into a shame spiral. Some examples of body shaming include: “I’m so fat; I hate my fill in the blank; I feel so fat today”, and “I shouldn’t have eaten that.” Research shows that women have as many as 13 negative thoughts per day about their body, with 91% of women being overall dissatisfied with their bo...

217//: Stop worrying about the distractions and focus on the behaviors!

July 13, 2023 10:00 - 26 minutes - 12.9 MB

Episode Description:  Have you ever decided that you wanted to make this big health change and go all in on how to get there? It starts with this idea which leads to endless hours of research because you want to make sure you  have all of the correct information so you can succeed and do it ‘“perfectly”.  You start reading about what you  need to do and researching the products that will help you get there like an apple watch, piece of exercise equipment, an app that will support you, or ev...

Episode 217//: Stop worrying about the distractions and focus on the behaviors!!!!

July 13, 2023 10:00 - 26 minutes - 12.9 MB

Episode Description:  Have you ever decided that you wanted to make this big health change and go all in on how to get there? It starts with this idea which leads to endless hours of research because you want to make sure you  have all of the correct information so you can succeed and do it ‘“perfectly”.  You start reading about what you  need to do and researching the products that will help you get there like an apple watch, piece of exercise equipment, an app that will support you, or ev...

216// Why do I need to hold myself accountable and how do I do it.

July 06, 2023 11:33 - 38 minutes - 18.9 MB

215// Is it really possible to change our habits as we age? Let’s talk about neuroplasticity!

June 29, 2023 06:05 - 36 minutes - 17.8 MB

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  Where can you find us?    https://triciard.com/    https://www.instagram.com/wholehealthempower/    https://www.face...

214//Why we make excuses and how to overcome them.

June 22, 2023 10:00 - 29 minutes - 47.9 MB

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  Where can you find us?    https://triciard.com/    https://www.instagram.com/wholehealthempower/    https://www.face...

213// Here’s to new beginnings!

June 15, 2023 07:14 - 34 minutes - 17 MB

Episode description:  We explore my personal journey and how the subtle shifts you are making today can help get you closer to the goal and the new beginning you desire! 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...

212// 8 subtle clues that your body is telling you to tune into

June 08, 2023 10:06 - 21 minutes - 10.5 MB

Episode description:    In this episode we review the below article to see if you are having any symptoms that may be masking as suppressed emotions and stress.     8 Subtle Clues You Are Ignoring Your True Desires | Psychology Today    Keywords:  motivate, self-care, tips, taking care of yourself        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 m...

211// Emotional dysregulation and how it makes it hard for you to meet your health goals

June 01, 2023 10:00 - 27 minutes - 13.6 MB

Episode description:  When it comes to our health, and eating specifically, you may find yourself coping the same way. We have talked about this topic in varying ways on previous podcast episodes so let’s dig a little deeper today.     “Emotion regulation” - a person’s ability to control, regulate, or manage how we respond to an experience that is emotional to us   “Emotion dysregulation” is the term used to describe an inability to regularly use healthy strategies to diffuse or moderate ...

210// Oh how we love free food!

May 25, 2023 10:44 - 28 minutes - 14.2 MB

Episode Description: This episode talks about the allure of free food and how we can start to dig deeper into our relationship with food by thinking about why it is so enticing to us as well as how it can help strengthen our relationship with ourselves.  Keywords:  motivate, self-care, tips, taking care of yourself     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 li...

209// Rethinking our relationship with alcohol

May 18, 2023 10:44 - 31 minutes - 15.5 MB

Episode description:   When I first started this podcast back in 2020, I did an episode on alcohol use in women. This year, new recommendations came out about this topic so I thought it was important to revisit it. Why is this topic important? I feel like we all tout this idea that alcohol is beneficial for us because of its possibility of decreasing heart disease risk. Certainly, the Mediterranean diet, which is lauded for its health benefits, includes red wine. New research suggests that ...