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

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

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

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!

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

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 ...

208// 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 ...

We need to fail in order to redefine our success

Episode Description: In this episode we talk about the thing we all fear the most - failure - and why it is necessary when making important health related changes.  Grab your FREEBIE BELOW  Five simple things you can do today to keep yourself healthy for tomorrow?  CLICK BELOW 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/wholehealth...

207// We need to fail in order to redefine our success

Episode Description: In this episode we talk about the thing we all fear the most - failure - and why it is necessary when making important health related changes.  Grab your FREEBIE BELOW  Five simple things you can do today to keep yourself healthy for tomorrow?  CLICK BELOW 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/wholehealth...

What excuses are you using to not achieve what you want?

Episode description: In this episode, we talk about getting to the root of the excuses you use for not making the health changes you so badly 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.   https:/...

206// What excuses are you using to not achieve what you want?

Episode description: In this episode, we talk about getting to the root of the excuses you use for not making the health changes you so badly 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.   https:/...

Besides food, what can I do to soothe myself?

Episode description: In this episode, we talk about why using food as comfort may make you feel good in the short term but digging deeper into your feelings will help you truly achieve the long-lasting health changes you desire and trying to find an outlet to help aide in comforting you.  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...

205// Besides food, what can I do to soothe myself?

Episode description: In this episode, we talk about why using food as comfort may make you feel good in the short term but digging deeper into your feelings will help you truly achieve the long-lasting health changes you desire and trying to find an outlet to help aide in comforting you.  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...

204// Restoring the gut microbiome to help decrease your risk of chronic disease

Episode Description:  In this episode we talk about the gut microbiome including what it is, its impact on health and chronic disease and how to create diversity to minimize disease risk.    Mentioned in the episode:  Tim Spector – BOOK: Food for Life What Role Does our Microbiome Play in a Healthy Diet? - with Tim Spector - YouTube Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62 - YouTube – Book: The Good Gut Nutrition Studies Research Grou...

Restoring the gut microbiome to help decrease your risk of chronic disease

Episode Description:  In this episode we talk about the gut microbiome including what it is, its impact on health and chronic disease and how to create diversity to minimize disease risk.    Mentioned in the episode:  Tim Spector – BOOK: Food for Life What Role Does our Microbiome Play in a Healthy Diet? - with Tim Spector - YouTube Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62 - YouTube – Book: The Good Gut Nutrition Studies Research Grou...

203// Hot Topic: Let’s talk about weight loss medications: Ozempic, Wegovy, and Mounjaro. Is it something you are considering?

Episode Description:  In this episode we talk about the hottest weight loss medications (Ozempic, Wegovy, and Mounjaro). who they are used for, how they work in the body, side effects, who should avoid them, the pro's and con's of these meds, and some things to consider before asking your doctor for a prescription.   Grab your FREEBIE BELOW  Five simple things you can do today to keep yourself healthy for tomorrow? GRAB IT BELOW.   https://upbeat-hustler-2294.ck.page/06d0e2ccf9        W...

Hot Topic: Let’s talk about weight loss medications: Ozempic, Wegovy, and Mounjaro. Is it something you are considering?

Episode Description:  In this episode we talk about the hottest weight loss medications (Ozempic, Wegovy, and Mounjaro). who they are used for, how they work in the body, side effects, who should avoid them, the pro's and con's of these meds, and some things to consider before asking your doctor for a prescription.   Grab your FREEBIE BELOW  Five simple things you can do today to keep yourself healthy for tomorrow? GRAB IT BELOW.   https://upbeat-hustler-2294.ck.page/06d0e2ccf9        W...

202// Not all calories are equal and how counting calories can lead to body disconnection

Episode Description: In this episode we talk about calorie counting and how it can keep you from listening to what your body actually needs vs. trying to maintain the math in your app.   Grab your FREEBIE BELOW Five simple things you can do today to keep yourself healthy for tomorrow? GRAB IT BELOW.  https://upbeat-hustler-2294.ck.page/06d0e2ccf9      Where can you find us?      https://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/...

Not all calories are equal and how counting calories can lead to body disconnection

Episode Description: In this episode we talk about calorie counting and how it can keep you from listening to what your body actually needs vs. trying to maintain the math in your app.   Grab your FREEBIE BELOW Five simple things you can do today to keep yourself healthy for tomorrow? GRAB IT BELOW.  https://upbeat-hustler-2294.ck.page/06d0e2ccf9      Where can you find us?      https://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/...

201// Don’t know where to start? Keep it simple

Episode Description: In this episode we talk about how to keep it simple when making a health change. Some things reviewed include: making one change at a time, learning as you go, and just start taking action.  Grab your FREEBIE  Five simple things you can do today to keep yourself healthy for tomorrow?    https://upbeat-hustler-2294.ck.page/06d0e2ccf9      Where can you find us?      https://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.faceb...

Don’t know where to start? Keep it simple

Episode Description: In this episode we talk about how to keep it simple when making a health change. Some things reviewed include: making one change at a time, learning as you go, and just start taking action.  Grab your FREEBIE  Five simple things you can do today to keep yourself healthy for tomorrow?    https://upbeat-hustler-2294.ck.page/06d0e2ccf9      Where can you find us?      https://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.faceb...

What are the 4 biggest mistakes we make when trying to make a health change?

In this episode we talk about the 4 biggest mistakes we make when trying to make a health change.    Grab your FREEBIE ! Copy and paste into browser Five simple things you can do today to keep yourself healthy 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, taking care of your...

200// What are the 4 biggest mistakes we make when trying to make a health change?

In this episode we talk about the 4 biggest mistakes we make when trying to make a health change.    Grab your FREEBIE ! Copy and paste into browser Five simple things you can do today to keep yourself healthy 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, taking care of your...

199// What are your health non-negotiables?

Episode Description:  On our episode today I want to focus on discovering what your non=negotiables are and how they will help you achieve the health goals you desire.   Show Notes  values-activity-worksheet.pdf (winona.edu) from Winona University   Grab your FREEBIE – 5 ways to preserve your health today for tomorrow  https://upbeat-hustler-2294.ck.page/06d0e2ccf9    Where can you find us?    https://triciard.com/    https://www.instagram.com/wholehealthempower/    https://www.f...

What are your health non-negotiables?

Episode Description:  On our episode today I want to focus on discovering what your non=negotiables are and how they will help you achieve the health goals you desire.   Show Notes  values-activity-worksheet.pdf (winona.edu) from Winona University   Grab your FREEBIE – 5 ways to preserve your health today for tomorrow  https://upbeat-hustler-2294.ck.page/06d0e2ccf9    Where can you find us?    https://triciard.com/    https://www.instagram.com/wholehealthempower/    https://www.f...

Exploring patterns of eating and most common diets

Show Notes Episode 103: Mediterranean Diet Episode 116: HTN, DASH diet Episode 55: Mind diet Keywords:  motivate, self-care, tips, taking care of yourself   Where can you find us?   https://triciard.com/   https://www.instagram.com/wholehealthempower/   https://www.facebook.com/groups/wholehealthempower WHOLE health empowerment PROJECT

198:// Exploring patterns of eating and most common diets

Show Notes Episode 103: Mediterranean Diet Episode 116: HTN, DASH diet Episode 55: Mind diet Keywords:  motivate, self-care, tips, taking care of yourself   Where can you find us?   https://triciard.com/   https://www.instagram.com/wholehealthempower/   https://www.facebook.com/groups/wholehealthempower WHOLE health empowerment PROJECT

How to embrace discomfort so that you can achieve your health goals

Episode description: This episode talks about why embracing discomfort is necessary for true growth to occur   Grab your FREEBIE – 5 ways to preserve your health today 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 

What are you doing about weight bias?

In this episode we talk about weight bias, when it starts, how to teach kids about weight, and how to identify our own weight bias.  Show Notes: Weight Bias - Obesity Action Coalition How to Talk to Kids About Body Image (parents.com) 5 Things to Do When Your Child Says, 'I'm Fat' (parents.com) Understanding Obesity Stigma Brochure - Obesity Action Coalition Ending weight bias and the stigma of obesity | Nature Reviews Endocrinology HV_Language_guidelines.pdf (worldobesity.org) https:...

What’s the deal with sugar substitutes?

Show Notes  sugar_substitutes.pdf (diabetes.org)  5 Natural Sweeteners That Are Good for Your Health (healthline.com)  Angela Manderfeld – Outsmart your diabetes, outsmart your diabetes.com, Episode 150    Keywords:  motivate, self-care, tips, taking care of yourself    Where can you find us?    https://triciard.com/    https://www.instagram.com/wholehealthempower/    https://www.facebook.com/groups/wholehealthempower 

What’s the deal with sugar and does my body need it?

Episode Description In this episode we talk about the different kinds of sugar, health effects, how much is too much, and how to make changes that help you.  Show Notes: Added Sugars | American Heart Association Cut Down on Added Sugars (dietaryguidelines.gov) The sweet danger of sugar - Harvard Health Keywords:  motivate, self-care, tips, taking care of yourself, sugar, nutrition   Where can you find us?    https://triciard.com/    https://www.instagram.com/wholehealthempower/   ...

Learning to Trust your body

Episode Description: Learning to trust your body after so many years of off and on dieting.    Show Notes  Centers for Body Trust  Center for Body Trust  Body Story Prompts (centerforbodytrust.com)  Books to Help You Reclaim Body Trust - Center for Body Trust  Book: Reclaiming Body Trust: A path to healing and liberation.    Keywords:  motivate, self-care, tips, taking care of yourself    Where can you find us?    https://triciard.com/    https://www.instagram.com/wholehealthe...

Is “eating clean” just another diet

What is “Clean Eating”? Navigating a Controversial Nutrition Trend – Food Insight  Clean Eating | The Nutrition Source | Harvard T.H. Chan School of Public Health -- Look at this link for information reviewed in the episode about orthorexia     

Is “eating clean” just another diet?

What is “Clean Eating”? Navigating a Controversial Nutrition Trend – Food Insight  Clean Eating | The Nutrition Source | Harvard T.H. Chan School of Public Health -- Look at this link for information reviewed in the episode about orthorexia     

Hot topic: Intermittent Fasting

How can you start to align with your health goals? Three actionable steps. Listen Here.

In our first episode of 2023, 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://w...

190:// How can you start to align with your health goals? Three actionable steps. Listen Here.

In our first episode of 2023, 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://w...

What you can learn from failed diets

Knowing doesn’t equal doing with lasting behavior change

Feeling embarrassed or shameful about how your body looks?

In today's episode we spend some time talking about feeling embarrassed and having shame about your body, negative things you say to yourself, address unrealistic body standards, and six ways to start moving towards body acceptance. 

How do we stay on track with our health goals when our brain goes to negative thoughts!

Feeling 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: [email protected]  

Our thoughts, and feelings, influence our behavior

Episode description: Today we dive deep into thoughts, feelings, and how these two things influence and drive the behavior change your desire. 

Holiday survival tips to get you get you through the holiday season

Today I want to spend some time talking about what your holiday season will look like. For many of you, the stress may be starting to creep into your subconscious and you may have this overwhelming sense of dread at figuring out how you will be able to keep your health goals while also navigating all of the endless socialization and interruption of your routine.  

Do you need a daily collagen supplement?

Achieving balance - is it possible or a big lie?

In this episode we talk all about balance. What is balance, does it exist, why is it important, and what is the reality of balance for you.  Follow us at http://triciaRD.com IG: @wholehealthempower

180:// Show up for yourself daily - you will feel better

Sometimes, it feels so much easier to take care of other's first and put our own needs last. This can be with your partner, children, family, or friends. I get it. This idea sounds so much easier in theory than in actual practice. On the podcast this week, we talk about why it's so important and some ways to do it. 

Show up for yourself daily - you will feel better

Sometimes, it feels so much easier to take care of other's first and put our own needs last. This can be with your partner, children, family, or friends. I get it. This idea sounds so much easier in theory than in actual practice. On the podcast this week, we talk about why it's so important and some ways to do it. 

3 health concepts to remember when starting or refining your process

Episode Description: In this episode, we talk about 3 important health concepts to remember whether you are just starting out or more experienced that will help simplify the process and lead to longer term results.  Show Notes:  What Is the Mind-Body Connection? | Taking Charge of Your Health & Wellbeing (umn.edu)

3 Common Health Misconceptions revealed here!

Let's talk about 3 health misconceptions that are common and you may need to rethink!

Bonus Episode: A discussion about diversity, inclusion, equality, and belonging (in healthcare) with Genesis Amaris Kemp

In todays' episode we talk with Genesis Amaris Kemp regarding diversity, inclusion, equality, and belonging - what it is and how it may relate to your life. You can find more on Genesis: GENESIS AMARIS KEMP Genesisamariskemp.net Find her podcast: GEMS with Genesis Amaris Kemp

Self-advocacy - why it’s so important to advocate for our self and our health