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

How to stop food cravings and achieve the health goals you desire

  Show Notes:  Focus: Sex and Gender Health: Gender-related Differences in Food Craving and Obesity - PMC (nih.gov)  In this episode we talk about food cravings, specifically, what they are, why they happen, the dilemma food cravings create when it comes to health goals and some solutions that may help end the cravings.  

Why are you not living up to your full potential with your health goals?

Show Notes: This episode reviews the idea of not living up to your full health potential despite your best intentions, common reasons why, and 4 things to think about to change this.  Mindset Episodes #157, 160 Come find me at: IG: @wholehealthempower Email for topics you want to hear more about: [email protected]

Why is it so easy to fall back into old patterns

This episode talks about old patterns that you may find yourself reverting back to and how you can get back on track with the behaviors that are more in line with your goals    Show Notes You tube: The Poo in You video

How do they do it? 4 behaviors that long term weight maintainers consistently do.

Real consequences of yo-yo dieting

Today’s episode will focus on the consequences of yo-yo dieting including weight regain, hormone fluctuations, change in metabolism and body composition, and psychological factors such as hopelessness and fear of failure.     Show Notes  Lessons from “The Biggest Loser” - Harvard Health  Maintenance of lost weight and long-term management of obesity - PMC (nih.gov)  Episode 132, women, metabolism, muscle mass    Find me at: email: [email protected] IG: @wholehealthempower  

Feeling 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

End of summer revisit to our goals

Episode Description: Let’s review and ask ourselves some questions about what we would like to accomplish by the end of the year. This episode will provide some prompts and motivation to get you started.  Show Notes: Episode 101: SMART goals Come find us at:  https://triciaRD.com IG: @wholehealthempower

Are you sitting on the sidelines missing out on what you want to do?

Episode description: In this episode we talk about strategies to help you from sitting on the sidelines when you are going through a health transformation.  

What is your WHY? Why do you want to make healthy changes?

In this episode we talk about why defining your WHY is essential to achieving health goals.  

Mindset: Choices, Consequences, and Clarity

In this episode we will talk about behaviors you choose to do /or not do, the consequences of those actions, and how to gain clarity towards moving towards the goals you wish to achieve.

Investing in yourself is key to achieving health goals

When it comes to health, wellness, and self-care, the word investing is really a synonym for devotion to something that helps provide forward movement and growth towards who you wish to become and the goal you wish to achieve.  You can’t get what you want without making a commitment to yourself in the form of an investment into yourself.  The kind of investment you make depends on your willingness and what resource you have most of today? Depending on your goal - you will invest in one of ...

What are the consequences of Inaction and the future you?

In the podcast episode today, we talk about the consequence of staying the same - taking no action -when it comes to our health. For many of us, we have the intention of doing something different but somehow time gets away from us and we find ourselves in the same position - weeks, months, and even years later. We review 4 strategies that can help you finally start moving in the direction of the future self you desire to be. Looking for more information on meditation? Listen here. https://...

Mindset shifts you need to get what you want

Oftentimes when we decide to make a shift in our life, we look to others we admire or have been successful at what we want to get some guidance. When it comes to health, wellness, and self-care, the focus is often on the OUTSIDE methods that work for them including meal plans, what they eat, and how much they exercise. Many times, we don’t take the time to actually see or address the subtle mindset shifts that are happening - that ultimately will lead you to achieving the goal you desire. In...

Are you holding onto weight as protection?

Description: In this episode we talk about weight in regard to protecting ourselves from something that we don’t want to deal with. This could be trapped emotions, a way to keep you small or make you feel unattractive to others. The protection you seek could be from some kind of trauma you experienced, or you are in a season of survival, not yet ready to tap into those emotions. We talk about why It’s necessary to unpack those feelings before we can achieve our true health goals.     Find ...

Signs you are not showing your body love

This 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 today to move down the spectrum ...

Taking the first steps in the journey to body love

Hating your body? Let’s talk about two movements that may help you: body positivity and body neutrality.

Show Notes: https://thebodypositive.org  5 Steps to Body Neutrality | National Eating Disorders Association  Instagram accounts to follow: Bodypositivememes  Thebodypositive  I_weigh  Bodyimagewithbri  Alissarumseyrd  dietitiananna  Books on the topic: Body Positivity: Connie Sobczak: embody: Learning to Love Your Unique Body (and quiet that critical voice!)  Body Neutrality: Anne Poirier: The Body Joyful - Shaping Perspectives  Sonya Renee Taylor: The body is not an apology  T...

3 body myths debunked

Women’s Health Series: Are my gastrointestinal Issues related to perimenopause or menopause? What causes it and what can YOU do about it?

Episode description: As we end our Women’s Health Series, we talk about some GI symptoms you may be experiencing as a woman approaching or in perimenopause or menopause and what you can do to alleviate some of the symptoms.

A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD

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...

Women’s Health Series Let’s talk about Diabetes

Description: Today is part one of our diabetes discussion as part of our women’s health series. In this episode we review the mechanism of diabetes and what it does to our bodies, review blood work ranges, risk factors, and what to do about it.  Keywords:  type 1 diabetes vs type 2 diabetes, diabetes mellitus, insulin, prediabetes, doihaveprediabetes Show Notes:   Risk Test | ADA (diabetes.org)  Understanding A1C | ADA (diabetes.org)  Heart health podcast episode:   https://wholehealt...

Let’s talk about how to live with and deal with chronic pain with LCSW Anne Denner

Episode description: In today's episode, we talk to Anne Denner, LCSW, about chronic pain and how to manage it.  Therapy in Philadelphia | United States | Integral Life (anintegrallife.org)

Is there a time I need to stop eating by?

On today’s episode I wanted to dive into a question that I get pretty often and really break it down into figuring out what works for you.  

152:// Why do you keep doing the same thing over and over again? How to break and old habit that you want to get rid of.

Episode description:  Why do you keep repeating the same behavior over and over again and figuring out a way to make that change for good.   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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for ...

Why do you keep doing the same thing over and over again? How to break and old habit that you want to get rid of.

Episode description:  Why do you keep repeating the same behavior over and over again and figuring out a way to make that change for good.   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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for ...

Sleep deprivation got you off track? Diet and life style interventions to help you sleep - Part II

Show description:  In this part II episode of our sleep discussion, we talk about diet and life style factors that worsen sleep as well as those that improve it. Listen in for some important information in helping you meet your daily sleep goal.   Other episodes:  Episode 103: Health Tip Tuesday: Food mood and the Mediterranean Lifestyle Plan  Episode: 116 High blood pressure in women what you need to know to decrease your risk 

Understanding 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 (gal...

Relationship with yourself impacts health

Our relationship with ourselves is the foundation of creating meaningful and sustaining health changes. 

Stop Taking things out of your life that make you feel good

Episode description: Let’s talk about why we can do to stop taking out of our life the very things that make us feel good, calm, and balanced   Show Notes: Carol Dweck: Mindset  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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desir...

Consistency counts. How to be consistent with what you want to achieve?

Episode description: We often talk about the goal of consistency over perfection but how can you become consistent? Listen in for 4 important points to consider if you want to achieve consistency.  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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the wh...

Don’t know where to start: 4 things to start thinking about or doing immediately to improve your health

In this episode, we talk about 4 things that help create the foundation so that you can move forward and build upon them to start reaching your health goals.  Show notes: Episode 20: are you drinking enough water  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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action...

Stop waiting to love yourself

Episode description: Stop waiting to love yourself. So many of us wait until we achieve our desired goal until we can fully embrace and love ourselves. But what happens if we never get to this point.   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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create th...

How to stop starting over again

How to stop starting over again  Episode description: In this episode, we talk all about how to stop the process of stopping and starting when it comes to creating lasting health changes. Specifically, we review 5 action steps you can take now.   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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe ...

I know what to do but I can’t seem to do it! Why knowledge doesn’t equal action

This episode discusses the bridge from KNOWLEDGE to action by using the ABC's: awareness, beliefs, and consistency. Listen in to learn more.  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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for...

Hot topic: Weight loss surgery

I have had a few people ask me what I thought about weight loss surgery. In this episode we talk about weight loss surgery options, benefits, downsides, and overall learning to build a relationship with your body.  

Are you really unmotivated and lazy?

Are you really unmotivated and lazy? I hear many women I talk to who feel like they are not making their desired health changes because "they are lazy" or just "too unmotivated". But is this really true? In this episode we talk about what motivation is, why you may feel unmotivated, and strategies to help you when you are in a time of feeling less intent on taking action.  Need some help with your health, wellness, and self care goals and want to work together? Email me at [email protected]

3 ways to enjoy the process until you get to your goal

We spend so much time looking on our past mistakes and failures and looking ahead to our future goals that we often don't see the subtle changes that start to happen along the way. Often times, we suffer, and so let's start to reframe this into an idea of enjoying the process, as this is where the gold is.  Want to work with me? Hit me up at [email protected]!!

Our thoughts and how they affect our health and what to do to change them

Come work with me: [email protected]

Women over 40, metabolism, and muscle mass. What do you need to know to help speed up your metabolism.

New Year Reflection Questions. What do you want to achieve this year and what will you do to make it happen?

Happy 2022! In this episode, instead of talking about the recent diet and fitness trends, we are going to reflect on some questions to help you reflect and figure out what goals you want to achieve in the New Year. Come Listen. 

137:// New Year Reflection Questions. What do you want to achieve this year and what will you do to make it happen?

Happy 2022! In this episode, instead of talking about the recent diet and fitness trends, we are going to reflect on some questions to help you reflect and figure out what goals you want to achieve in the New Year. Come Listen. 

Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau

Let's talk all about meditation with Jenn Boileau

Weight loss is NOT the answer to loving your body after 40

Self-Care doesn‘t have to be so hard with Dr. Nancy Maguire

Are you feeling shame and embarrassment about Your Body Let‘s talk about what to do about it

Let it go! Giving up the illusion of the perfectly curated holiday season.

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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for your support in creating this community.  Join the FREE FB community at: https://www.facebook.com/groups/619968441854520/ Learn more and conne...

4 things to remember on how to show up and be present during the holiday season

Let's talk all about being present and in the moment so that we can enjoy all that the holiday season presents to us.  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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for your support in creatin...

7 ways to make sure to get enough sleep during the holidays

130:// 7 ways to make sure to get enough sleep during the holidays

5 ideas to manage and deal with the stress of the holiday season

In this episode we talk about 5 tips to manage the stress that typically accompanies the holiday season. Listen in for the details.