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

Do I need to buy a peloton bike to achieve my health goals?

Where do you want to be a year from now?

Let‘s appreciate the wonder of you today

In this episode we talk about taking some time to celebrate you today! Come join us for Health Awakening Sunday from 11/28-1/2/22. Click the link below.  Health Awakening's Sunday (ck.page)

Health Tip Tuesday. Health Tip Tuesday. Do you need a probiotic?

In today's episode we do a quick review of probiotics: what they are, when to take them and when to avoid. Listen in.  Show Notes:  Come join us for Health Awakening Sunday from 11/28-1/2/22. Click the link below.  Health Awakening's Sunday (ck.page) Probiotics: What is it, Benefits, Side Effects, Food & Types (clevelandclinic.org) 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 ...

Let‘s talk all things food rules! Do you do any of these?

Link Below for Sunday Zoom calls  Health Awakening's Sunday (ck.page)

Health Tip Tuesday: The foreign concept of “all foods fit” is it real?

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

Feeling dissatisfied with your body? 4 things to do differently.

Health Tip Tuesday. How we talk to ourselves matters

In this episode we break how many of us speak to ourselves on a constant basis without truly recognizing that we are doing it in the first place. Let’s start to reframe how we talk to ourselves, because it does matter.   Find us on: IG: @ wholehealthempower website: TriciaRD.com 

Women‘s Health Series: Heart health and habits What you need to know today

Show Notes:  Episode 93: Health Tip Tuesday. Do you know your health numbers? Episode 116: High Blood Pressure/DASH diet Cholesterol: Types, Tests, Treatments, Prevention (clevelandclinic.org) High cholesterol - Symptoms and causes - Mayo Clinic What is Cholesterol? | American Heart Association https://www.healthline.com/health/high-cholesterol/levels-by-age#_noHeaderPrefixedCont Fiber-full eating for better health and lower cholesterol - Harvard Health

Women‘s Health Series: Heart health and habits. How you treat your heart today WILL make a difference for the future.

Show Notes:  Episode 93: Health Tip Tuesday. Do you know your health numbers? Episode 116: High Blood Pressure/DASH diet Cholesterol: Types, Tests, Treatments, Prevention (clevelandclinic.org) High cholesterol - Symptoms and causes - Mayo Clinic What is Cholesterol? | American Heart Association https://www.healthline.com/health/high-cholesterol/levels-by-age#_noHeaderPrefixedCont Fiber-full eating for better health and lower cholesterol - Harvard Health

Women’s Health Series: Understanding cholesterol and how high cholesterol today may hurt you tomorrow

Show Notes: Cholesterol: Types, Tests, Treatments, Prevention (clevelandclinic.org) High cholesterol - Symptoms and causes - Mayo Clinic What is Cholesterol? | American Heart Association https://www.healthline.com/health/high-cholesterol/levels-by-age#_noHeaderPrefixedCont Fiber-full eating for better health and lower cholesterol - Harvard Health

Women‘s Health Series: High blood pressure in women what you need to know to decrease your ris

Show Notes: High Blood Pressure and Women | Go Red for Women High Blood Pressure  | American Heart Association DASH Eating Plan | NHLBI, NIH High Blood Pressure Symptoms and Causes | cdc.gov High Blood Pressure | cdc.gov Low Sodium Diet & Low Sodium Foods (clevelandclinic.org) Sodium: Look at the Label (fda.gov) Episode 6: How to start moving, recommendations and tips to get you started Episode 10: The truth about alcohol use 

118:// Women‘s Health Series: High blood pressure in women what you need to know to decrease your risk

Show Notes: High Blood Pressure and Women | Go Red for Women High Blood Pressure  | American Heart Association DASH Eating Plan | NHLBI, NIH High Blood Pressure Symptoms and Causes | cdc.gov High Blood Pressure | cdc.gov Low Sodium Diet & Low Sodium Foods (clevelandclinic.org) Sodium: Look at the Label (fda.gov) Episode 6: How to start moving, recommendations and tips to get you started Episode 10: The truth about alcohol use 

Are you a woman at risk for osteoporosis? What can you do about it?

Women‘s Health Series: Are you a woman at risk for osteoporosis? What can you do about it?

Women’s Health Series: Do you know the 7 most common cancers affecting women? Listen in for lifestyle changes that can decrease your risk

Show Notes: Cancer Facts for Women | Most Common Cancers in Women Lower the Risk of Dying from Cancer with Fruits and Veggies - American Institute for Cancer Research % (aicr.org) Foods That Fight Cancer - American Institute for Cancer Research (aicr.org) Episode 6: How to start moving, recommendations and tips to get you started Episode 10: The truth about alcohol use in women  

115:// Mental health series wrap-up! What do all these health mental blocks have in common? They share the same solutions!

Episode description:  In this episode, we review the mental blocks that hinder our health and interfere with our goals and the 7 solutions they have in common! Show Notes Mental block series (Episodes 104-112) Let’s let go of perfectionism (episode 2) Self-Care (episode 72-77) 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 iTune...

Mental health series wrap-up! What do all these health mental blocks have in common? They share the same solutions!

Episode description:  In this episode, we review the mental blocks that hinder our health and interfere with our goals and the 7 solutions they have in common! Show Notes Mental block series (Episodes 104-112) Let’s let go of perfectionism (episode 2) Self-Care (episode 72-77) 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 iTune...

Let‘s talk negative body image and how it‘s harmful to your health

Show Notes:  Episode 67 with Gabbie Salomone Episode 54 with Jessika Brown https://therapyforwomencenter.com/ Help & Support | National Eating Disorders Association 10 Steps to Positive Body Image | National Eating Disorders Association Body Image & Weight Issues: What Causes Negative Views (eatingdisorderhope.com) Body image | Office on Women's Health (womenshealth.gov) 18_Gallivan_Teens-social-media-body-image-presentation-H-Gallivan-Spring-2014.pdf (macmh.org) Get the Facts | Nati...

Health Tip Tuesday! Feeling stagnant with your health goals? This is part of the journey too.

Episode description:  In this episode, we continue our mental block series when it comes to our health, wellness, and self-care. This episode will talk about being OK when you find yourself feeling stagnant or in a place where you are not making any big changes. Listen in today for some encouragement. 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 a...

All or nothing thinking

Is all or nothing thinking hindering the health changes you are trying to make?

Health Tip Tuesday: How to start making a health change when you are feeling overwhelmed

Episode description:  In this episode, we continue our mental block series when it comes to our health. This episode will talk about overwhelm, what it is, and what YOU can do about it 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 ...

Fear of failing and not wanting to take a risk? 3 ways to combat this angst when it comes to YOUR health goals

Episode description:  We continue our mental block series and spend this episode talking about who fear of failure hinders our health, wellness, and self-care goals.  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...

Health Tip Tuesday! Decision Fatigue and how it hinders our health

Episode description:  We continue our mental block series and what keeps us from achieving our desired health goals. In this episode we talk about the concept of decision fatigue and how we can manage this.  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 crea...

Self-doubt and what to do about it so you can finally meet your health goals

Show Notes: Episode 4: Self-care doesn’t have to be so hard with Dr. Nancy Maguire Episode 48: Meditation with Jennifer Boileau Self-Compassion with Dr. Kristen Neff: selfcompassion.org   Where can you find us? https://triciard.com/   https://www.instagram.com/wholehealthempower/   https://www.facebook.com/groups/wholehealthempower

Health Tip Tuesday: Let‘s stop comparing ourselves so that we can finally achieve our health goals

Body positivity IG followers The birds papaya  Body image with Bri   https://triciard.com/   https://www.instagram.com/wholehealthempower/   https://www.facebook.com/groups/wholehealthempower

The top 4 ways we sabotage our health goals and what to do about it

In this episode, we dive deep into the concept of self-sabotage when it comes to our health goals. We talk about what self-sabotage is, examples when it comes to our health, why we do it, and what to do about it. Show Notes:  Self -Care Series: Episodes 72-77 Let’s let go of imperfection: Episode 2 Entitlement Eating: Episode 85 What you can learn from failed diets: Episode 32   Where can you find us? https://triciard.com/   https://www.instagram.com/wholehealthempower/   https:/...

Health Tip Tuesday: Food mood and the Mediterranean Lifestyle Plan

Keywords: food and mood, foods that help with depression This episode reviews how the Mediterranean lifestyle plan has key nutrients that may reduce symptoms of depression and help improve mood.    Where can you find us?   https://triciard.com/   https://www.instagram.com/wholehealthempower/   https://www.facebook.com/groups/wholehealthempower    

105:// Health Tip Tuesday: Food mood and the Mediterranean Lifestyle Plan

Keywords: food and mood, foods that help with depression This episode reviews how the Mediterranean lifestyle plan has key nutrients that may reduce symptoms of depression and help improve mood.    Where can you find us?   https://triciard.com/   https://www.instagram.com/wholehealthempower/   https://www.facebook.com/groups/wholehealthempower    

Using S.M.A.R.T goals to achieve your health goals! Yes they are connected.

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

Health Tip Tuesday: Quick tips to increase water, manage nutrition, and increase physical activity

Episode 20: Are you drinking enough water? Episode 6: How to start moving, recommendations and tips to get you started MyPlate | U.S. Department of Agriculture   Where can you find us?   https://triciard.com/   https://www.instagram.com/wholehealthempower/   https://www.facebook.com/groups/wholehealthempower

Welcome to our 100 the episode anniversary episode

Happy 100th episode to the podcast. Come join me in looking back and moving forward over the past 99 episodes. As a special gift to you, look below for instructions on how to win a free $10 amazon gift card. Offer ends: 9/9/21. My Favorite Episodes and why Self Care Doesn’t Have to be so hard – worked with Nancy (Episode 4) in the past, first interview Plastic Bags (episode 87) – worked hard on learning about this; loved researching and learning about it, let me know if any topics I haven...

Do you need some motivation today

Let's go on a supermarket tour!

In this episode, we talk about grocery shopping. I know, boring right, but it's so necessary when it comes to honoring our health goals. We talk about where to find healthier food options in the grocery store. Come listen in for some tips.  Where can you find us? https://triciard.com/ https://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower

You still have time to meet your health goals! Where are you at and what do you want to achieve.

In today's episode we talk about 3 tips to think about when revisiting your end of year health goals. 

Back to school tips for moms

Apps Mentioned: Cozi, Our Home, Family Wall, Our Home, Picniic,   Grocery List App: Having an app: Shopping list app: Any List,  out of milk, Bring!, Our Groceries

Health tip Tuesday: Low carb diets

Have you heard of, or maybe considered, a low-carb diet? There’s a lot of online buzz about this lately as more people are trying the keto diet. Let’s talk about what it is, define what carbs are, effect on health, and overall nutrition tips!

How our core beliefs hinder our health progress

Health Tip Tuesday. Do you know your health numbers?

Starting where you are at for lasting behavior change: Six lessons I learned from NOT following this advice

In this episode we review the importance of  start where you are a right now, not where you want to be in 10 years for lasting behavior change.    

Health Tip Tuesday. Quick tips to start transitioning to plant based meals

What you need to know about sleep and overeating!

This episode reviews the importance of sleep, how much we need, and how insufficient sleep leads to health consequences including overeating. 

Health Tip Tuesday! Eating Out Tips to maintain your health as COVID restrictions start to ease

This episode provides quick tips on maintaining your health goals as COVID restrictions start to ease. 

Grocery shopping with single use plastic bags! Is there a better alternative? Let's talk about reducing plastic in July.

Show Notes: https://www.nationalgeographic.org/media/sustainable-shoppingwhich-bag-best/ https://www.conserve-energy-future.com/30-breathtaking-reasons-to-switch-to-reusable-bags.php https://blog.nationalgeographic.org/2018/04/04/7-things-you-didnt-know-about-plastic-and-recycling/ https://www.plasticfreejuly.org/ https://www.nrdc.org/stories/single-use-plastics-101 https://www.biologicaldiversity.org/programs/population_and_sustainability/sustainability/plastic_bag_facts.html https:/...

Health Tip Tuesday: Mindful vs. Mindless eating

  Link to Mindful Eating Episode: https://triciard.com/ep11/

Are you sabotaging your health goals with entitlement eating? Maybe? Listen in for the deets.

Come learn all about entitlement eating and what you can do to make it better. 

Health Tip Tuesday. Do you need a daily multivitamin?

Are you an emotional eater? All things emotional eating in this episode.

Show notes:  Rise Up + Recover App Ate App: https://youate.com/

Health Tip Tuesday. All things organic. What do you need to know about organic food and how much do you need to buy?