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

Emotional Eating: Most of us know what to do when it comes to losing weight and feeling hungry

Episode description: In this episode we talk about why eating makes us feel good, identifying true hunger with hunger and fullness scale, and creating a “safe” emotional and physical environment. Come listen in to all things emotional eating. Show notes: Weight loss: Gain control of emotional eating - Mayo Clinic Emotional Eating - HelpGuide.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 fo...

Health tip Tuesday! How much protein do I need in a day?

Episode description: In this episode we talk about what protein does, how much you need, and how you can get enough each day. 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...

Health Tip Tuesday! All about protein

Skin issues? Maybe you’re missing these nutrients

Episode number: 42 Episode description: We talk about nutrients needed to help your skin feel healthy.  Hint: Water is one of these nutrients!!! 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 ...

Health Tip Tuesday: How To sneak veggies into your family's meals

In this episode we talk about quick tips on how to  sneak veggies into your family's meals! Come listen in. 

4 Ways to fit exercise into your schedule

Episode description:  In this episode we talk about REAL strategies to fit exercise into your busy schedule. Show Notes: stickK https://new.stickk.com/ James Clear How to start moving, recommendations and tips to get you started (podbean.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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe s...

41:// 4 Ways to fit exercise into your schedule

Episode description:  In this episode we talk about REAL strategies to fit exercise into your busy schedule. Show Notes: stickK https://new.stickk.com/ James Clear How to start moving, recommendations and tips to get you started (podbean.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 this podcast, please rate, review and subscribe on iTunes. Together we can create a safe s...

40:// Health Tip Tuesday: What you need to know about portion sizes

Episode description:   This episode talks about the my-plate method of eating as well as what actually constitutes a portion size – it’s smaller than you think, and some quick tips to help you visualize what you put into your mouth. Show Notes: MyPlate | U.S. Department of Agriculture Portion Distortion, Eat Right, NHLBI, NIH 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 po...

Health Tip Tuesday: What you need to know about portion sizes

Episode description:   This episode talks about the my-plate method of eating as well as what actually constitutes a portion size – it’s smaller than you think, and some quick tips to help you visualize what you put into your mouth. Show Notes: MyPlate | U.S. Department of Agriculture Portion Distortion, Eat Right, NHLBI, NIH 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 po...

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

Episode description:  In today’s episode we talk about the lies we tell ourselves about weight loss and why self-love, self-acceptance, and gratitude are a much more sustainable way of loving your body after 40. Show Notes: https://positivepsychology.com/self-acceptance/ Brené Brown (brenebrown.com) Self-Compassion (self-compassion.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 valu...

Health Tip Tuesday. Confused about Inflammatory foods. Listen in for some basics!

Episode description:  This episode defines inflammation, risk factors, and foods to get started with decreasing your inflammation risk. 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 s...

38:// Health Tip Tuesday. Confused about Inflammatory foods. Listen in for some basics!

Episode description:  This episode defines inflammation, risk factors, and foods to get started with decreasing your inflammation risk. 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 s...

Dealing with low libido, crazy hormones, and inflammation?  We talk all about female libido with Dana Irvine

Episode description:  Dana Irvine is the creator of Wise Divine Women Podcast. In this episode Dana provides information on libido, what it is, low libido, and lifestyle factors that can make libido worse. Dana also talks about stress and inflammation and how it worsens libido. Show Notes: Wise Divine Women Dana Irvine (@danaleeirvine) Anti-Inflammatory Diet & Pyramid | Nutrition | Andrew Weil, M.D. (drweil.com) Pelvic Floor Therapy Episode: Does your vagina need therapy with Dr. Lucin...

36:// Dealing with low libido, crazy hormones, and inflammation?  We talk all about female libido with Dana Irvine

Episode description:  Dana Irvine is the creator of Wise Divine Women Podcast. In this episode Dana provides information on libido, what it is, low libido, and lifestyle factors that can make libido worse. Dana also talks about stress and inflammation and how it worsens libido. Show Notes: Wise Divine Women Dana Irvine (@danaleeirvine) Anti-Inflammatory Diet & Pyramid | Nutrition | Andrew Weil, M.D. (drweil.com) Pelvic Floor Therapy Episode: Does your vagina need therapy with Dr. Lucin...

Health Tip Tuesday. Failing with Fiber? Listen in to see why you need to make sure you are getting enough.

Episode description:  This episode talks about fiber’s health benefits, how much you need, and which foods are rich in fiber. 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 ...

35:// Health Tip Tuesday. Failing with Fiber? Listen in to see why you need to make sure you are getting enough.

Episode description:  This episode talks about fiber’s health benefits, how much you need, and which foods are rich in fiber. 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 ...

Bonus Episode: Whole Health Blueprint Coaching and Accountability Program -Listen in to hear more about how to make yourself a priority in 2021!

This episode talks about our new program  - Whole Health Balance Blueprint! Our new 12 week coaching and accountability group for behavior change, food freedom, and health transformation. If you are ready to make yourself a priority in 2021, don't wait, listen in for a program that I KNOW will help you. For more information click the link below. WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) The virtual program will meet weekly via ZOOM.  It starts on January 23rd and...

Feeling embarrassed or shameful about the way your body looks?

Episode description:  In today’s episode we spend some time talking about feeling embarrassment and shame about our body, negative things we say about ourselves, address unrealistic body standards, and six ways to start moving toward body acceptance. Show Notes: Mothers, Daughters, and Body Image | Book by Hillary L. McBride, Ramani S. Durvasula, Ph.D, Ramani Durvasula | Official Publisher Page | Simon & Schuster (simonandschuster.com) How Does Social Media Affect Your Body Image? | Natio...

34:// Feeling embarrassed or shameful about the way your body looks?

Episode description:  In today’s episode we spend some time talking about feeling embarrassment and shame about our body, negative things we say about ourselves, address unrealistic body standards, and six ways to start moving toward body acceptance. Show Notes: Mothers, Daughters, and Body Image | Book by Hillary L. McBride, Ramani S. Durvasula, Ph.D, Ramani Durvasula | Official Publisher Page | Simon & Schuster (simonandschuster.com) How Does Social Media Affect Your Body Image? | Natio...

Health Tip Tuesday! What kind of oils should I be using?

Episode description:  Breaking down the benefits of oils! Which you should be using, and which should you be avoiding? Show Notes: 2015-2020 Dietary Guidelines | Dietary Guidelines for Americans Choosing oils for cooking: A host of heart-healthy options - Harvard Health 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. Toget...

What you can learn from failed diets! How to stop being ashamed of the diets you have done, and start bie grateful for what you have learned

Episode description:   What you can learn from failed diets,  Listen in to hear ways to stop being ashamed and embarrassed of failed diets and learn to reframe it into a learning experience. Learn why reviewing past behaviors is helpful to move forward and following what works for you is the  best approach of all! 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 ...

32:// What you can learn from failed diets! How to stop being ashamed of the diets you have done, and start being grateful for what you have learned

Episode description:   What you can learn from failed diets,  Listen in to hear ways to stop being ashamed and embarrassed of failed diets and learn to reframe it into a learning experience. Learn why reviewing past behaviors is helpful to move forward and following what works for you is the  best approach of all! 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 ...

What you can learn from failed diets! How to stop being ashamed of the diets you have done, and start being grateful for what you have learned

Episode description:   What you can learn from failed diets,  Listen in to hear ways to stop being ashamed and embarrassed of failed diets and learn to reframe it into a learning experience. Learn why reviewing past behaviors is helpful to move forward and following what works for you is the  best approach of all! 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 ...

Health Tip Tuesday! Four supplements that may help maintain your immunity!

With the winter season in effect, today we will talk about supplements that may help protect your immune systems. There is not a lot of evidence to support that taking vitamin supplementation prevents you from getting sick, but the vitamins mentioned here may help support your immune system and keep it functioning healthy. Of course, eating a healthy balanced diet is the best approach.

New Year New You! Ditch the resolutions for smaller habits that meet you where you’re at.

Episode description: In this episode we will talk about New year’s resolutions, why the fail and some very actionable smaller steps you can start doing today to get towards your goal if you are not ready for the big audacious goal by Jan 1st. Listen in.  Show Notes: Chart: America's Top New Year's Resolutions for 2021 | Statista Top 10 New Year's Resolutions (liveabout.com) 50 Daily & Weekly Challenge Ideas To Tackle In The New Year! (onegoodthingbyjillee.com)   Thank you for listenin...

29:// Knowing doesn’t equal doing! with lasting behavior change

Episode description: In this episode, we spend some time talking about difference between knowing and doing when it comes to lasting behavior change. We will talk about something you can do to make the transition from knowing to doing including creating awareness, identifying beliefs about yourself, creating a supportive environment, and maintaining consistency Thank you for listening.  Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workboo...

Knowing doesn’t equal doing! with lasting behavior change

Episode description: In this episode, we spend some time talking about difference between knowing and doing when it comes to lasting behavior change. We will talk about something you can do to make the transition from knowing to doing including creating awareness, identifying beliefs about yourself, creating a supportive environment, and maintaining consistency Thank you for listening.  Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workboo...

Mammas take care of yourself this holiday season. 4 Ways to refill your cup

Episode description: This episode talks about why it is so important to refill your cup during a season when many of us give more than we have to offer. Tips include realizing a “perfect” holiday season doesn’t exist, you DON’T have to give your kiddos everything they want, embrace the sadness and pain that may come with the holidays, and most importantly, DO something for you! Come listen! Thank you for listening.  Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week...

Believe it or Not! Your kids CAN eat better! Find out how with Andrea Heyman!

Episode description: In today’s episode we speak with Andrea Heyman, registered dietitian and creator of Feeding my Fam Podcast about topics and tricks to get your kiddos to eat better than they are right now. We review what healthy eating looks like, how to break the habit of making multiple dinners each night by creating food rules, and some tricks to get the kiddos of all ages involved in meal planning and prepping. Listen in for some simple tricks to lessen the fuss and stress of meals t...

Can I really enjoy the PROCESS of creating change?

Episode description: In this week’s episode, we will be talking about mindset and how to enjoy the PROCESS of behavior change.  We will review ways to find joy and remain patient when you are in the process of making a meaningful life change but haven’t yet achieved your goal outcome. Come listen hear seven ways to live in the moment and cultivate joy where you are right now, not in the future Show notes: Thank you for listening.  Download my FREE Offer: 3 Ways to Eat Better When You Have ...

All about systems!  Learn how to simplify and add routine to your most challenging problem.

Episode description: In today’s episode we discuss systems, what they are, how they can help you achieve important tasks that are hard for you to get done, and questions to figure out what will work in your life when developing a system. Come listen in for some juicy learning! Show notes: https://unroll.me/   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 rat...

Navigating self-care during the holiday season, Covid 19 edition. The 7 new holiday rules

Episode description:  As we move into the holiday season, we take some time to talk about how to navigate some unique challenges this holiday season may present to you. This episode will talk about the 7 holiday rules that are more important this year than ever before including: practicing self-care, gratitude, adequate sleep, proper nutrition, regular physical activity, consideration of others, and focusing on what the holidays represent. Show Notes: https://www.cdc.gov/coronavirus/2019-n...

To weigh or not too weigh, that is the question

Episode description:  In this episode we spend some time today talking about the scale, the benefit of regular weigh ins, emotional impact of  weighing yourself may have on your well- being, how often you should weigh yourself, and shifting the focus onto behavior change for you to keep on track with your health and fitness goals.    Show Notes: http://www.nwcr.ws/ Thank you for listening.  Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/w...

22:// Eat more plant-based foods. It’s good for you and the environment!

Episode description:  Along my career as a dietitian, I have people who have taken this approach to eating for a variety of reasons including health, religious, environmental, and affordability concerns. I know the topic of plant-based eating can be a bit confusing, so I wanted to spend some time today talking about it is, benefits of eating to your health and the health of the environment, and ways to get you started. Show Notes: https://pubmed.ncbi.nlm.nih.gov/30513704/ https://www.sust...

Eat more plant-based foods. It’s good for you and the environment!

Episode description:  Along my career as a dietitian, I have people who have taken this approach to eating for a variety of reasons including health, religious, environmental, and affordability concerns. I know the topic of plant-based eating can be a bit confusing, so I wanted to spend some time today talking about it is, benefits of eating to your health and the health of the environment, and ways to get you started. Show Notes: https://pubmed.ncbi.nlm.nih.gov/30513704/ https://www.sust...

Want to make a lasting change? Five ways to get you started.

Episode description: In this episode we will talk about how to create lasting behavior change including: figuring out where are you at, finding your why, being consistent, and focusing on and reviewing your behavior. 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 actio...

21:// Want to make a lasting change? Five ways to get you started.

Episode description: In this episode we will talk about how to create lasting behavior change including: figuring out where are you at, finding your why, being consistent, and focusing on and reviewing your behavior. 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 actio...

Are you drinking enough water? Let’s find out.

Episode description: In this week’s episode we talk about hydration status and determining if you are drinking enough water throughout the day. We discuss why water is important, how much you need daily, and how to increase your daily intake. Show Notes: https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk Thank you for listening.  Download my FREE Offer: 3 Ways to Eat Better When Yo...

Are you really “too busy”? Let’s find out.

Episode description: Today we are going to spend time talking about the all too popular “I’m too busy” excuse that keeps us from achieving our health, nutrition, fitness, and self-care in our journey towards Whole Health Empowerment.  We will talk about breaking down what your day really looks like to create FREE time in your day, identify feelings that are playing into this excuse, and when to outsource to create more time in your day.  We also talk about quick strategies to improve daily t...

Will my changing hormone levels make me gain weight? Listen in for some real talk!

 In today’s episode we will be talking about that time period before menopause when we start to feel and see a noticeable change in our bodies.  During perimenopause, levels of the female hormones estrogen and progesterone start to fluctuate erratically and result in hot flashes, irregular periods, night sweats, mood changes, irritability, and fatigue.  These fluctuating hormones also put us at risk for weight gain and osteoporosis, due to loss of bone mass with decrease in estrogen levels. ...

Are limiting beliefs sabotaging your health goals?

Episode description:  Today we will talk about self-limiting beliefs and how they can prevent us from achieving the health goals we desperately desire to make happen. We will review what limiting beliefs are, some of the more common limiting beliefs we have, how limiting beliefs can deter our growth, and some ways to challenge these beliefs. 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 val...

These limiting beliefs are sabotaging your health success

Episode description:  Today we will talk about self-limiting beliefs and how they can prevent us from achieving the health goals we desperately desire to make happen. We will review what limiting beliefs are, some of the more common limiting beliefs we have, how limiting beliefs can deter our growth, and some ways to challenge these beliefs. 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 val...

Are these limiting beliefs are sabotaging your health success?Come find out.

Episode description:  Today we will talk about self-limiting beliefs and how they can prevent us from achieving the health goals we desperately desire to make happen. We will review what limiting beliefs are, some of the more common limiting beliefs we have, how limiting beliefs can deter our growth, and some ways to challenge these beliefs. 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 val...

Breaking through the fitness noise! Your common questions answered with Eliza (Spencer) Nelson.

Episode description:  In this episode, we speak with Eliza (Spencer) Nelson, Certified Personal Trainer and owner of Break Thru Fitness by Eliza, about the different kinds of exercise, benefits of both cardiovascular and strength training workouts, letting go of what you are currently doing to see different results, the myth of spot reduction, and post workout recovery meal options.  Show notes  Eliza (Spencer) Nelson can be found at: Instagram: @ ElizaNelsonfit Facebook: Breakthru Fitne...

Feeling heavy with the weight of the world, finding gratitude during COVID

Episode description:  Today, we are going to be spend time today talking about our mental health, more specifically, gratitude. We will review what gratitude is and how it is beneficial in our lives including how it can help us navigate fear, loneliness, and overwhelm that I know many of you are experiencing amid this COVID epidemic. We will talk about how we can cultivate gratitude in our own lives including being mindful, keeping a gratitude journal, volunteering and spending time with the...

Cultivating Gratitude during COVID, where do I start?

Episode description:  Today, we are going to be spend time today talking about our mental health, more specifically, gratitude. We will review what gratitude is and how it is beneficial in our lives including how it can help us navigate fear, loneliness, and overwhelm that I know many of you are experiencing amid this COVID epidemic. We will talk about how we can cultivate gratitude in our own lives including being mindful, keeping a gratitude journal, volunteering and spending time with the...

5 Health Hacks for Women in their 40's

As we start to move through our 40’s, our bodies are starting to change. We may be carrying more weight around than we like, feel exhausted by the demands of motherhood and now even more so with this virtual schooling we are doing, or just chronically overwhelmed.  Today we will talk about changes we make today in our 40’s that can preserve our health as you move into your 50’s. We will focus on themes such as getting more sleep, avoiding dehydration, boosting energy levels, maintaining bone...

Create a PLAN for your health with me! Listen in!

Episode description: In today’s episode, we will chat about the necessary steps to creating a health plan that works for you. Some points reviewed include: Identifying your health goal you want to change Finding your why How motivated are you to make this change Writing down your goals/SMART goals Identifying any triggers/challenges along the way Accountability/Creating a support network Visualizing Celebrating the small wins Focus on consistency not perfection Forgiving yourself f...

Does your vagina need therapy with Dr. Lucinda Hayburn

Episode 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/ Wom...

Does your vagina need therapy?

Episode 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/ Wom...