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 (Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach)
Explorez tous les épisodes de 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
| Date | Titre | Durée | |
|---|---|---|---|
| 22 Apr 2021 | 3 Hacks to STOP making excuses and FINALLY take control of your health and fitness as busy women | 00:20:45 | |
| 10 Oct 2024 | 282:// Can Healthy Eating Improve My Energy and Reduce Perimenopause and Menopause Symptoms? | 00:32:00 | |
For women going through perimenopause and menopause, hormonal changes can bring about a variety of symptoms—ranging from fatigue and mood swings to hot flashes and weight gain. These can take a toll on your quality of life and overall energy levels. However, what you eat during this stage can have a significant impact on how your body manages these changes. Healthy eating not only improves your energy but also helps reduce the intensity of common menopausal symptoms. Let’s talk about specific nutrients that help in specific ways to help you. Let’s start to think about refocusing from weight loss to one that is focus on specific nutrients Here’s 5 ways how healthy eating can help boost energy levels and manage perimenopause and menopause symptoms.
Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 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/wholehealthempower Website: https://triciard.com/ | |||
| 31 Aug 2021 | Do you need some motivation today | 00:20:42 | |
| 31 Oct 2024 | 285:// How to Overcome Learned Helplessness: Sustainable Weight Loss and Healthy Eating After 40 | 00:33:42 | |
In our journey to better health, there are often times when we feel stuck, defeated, and unable to make progress, no matter how hard we try. If you’ve ever found yourself saying, “I’ve tried everything, and nothing works,” or “It’s just too late for me to change,” you might be experiencing what psychologists call learned helplessness. This mindset can hold you back from reaching your health goals, but the good news is that it’s possible to overcome it. Let’s explore what learned helplessness is, how it shows up in our health habits, and practical steps to break free from it. Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 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/wholehealthempower Website: https://triciard.com/ | |||
| 31 Dec 2020 | New Year New You! Ditch the resolutions for smaller habits that meet you where you’re at. | 00:22:16 | |
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: Top 10 New Year's Resolutions (liveabout.com) 50 Daily & Weekly Challenge Ideas To Tackle In The New Year! (onegoodthingbyjillee.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 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 15 Sep 2022 | Why is it so easy to fall back into old patterns | 00:31:12 | |
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 | |||
| 13 Jul 2021 | Health Tip Tuesday. Do you need a daily multivitamin? | 00:19:32 | |
| 04 Jul 2024 | 268:// Seeing Possibilities: Overcoming Comparison to Embrace Your Potential | 00:28:47 | |
Have you ever looked at someone else's success and thought, "I wish I could do that"? Whether it's achieving a fitness goal, launching a successful business, or mastering a new skill, it's easy to feel like other people possess some secret ingredient that you lack. However, the truth is that if they can do it, so can you. Remember that every successful person started as a beginner. They, too, had their Day 1. If it's possible for them, it's possible for you. Here’s how to overcome comparison and embrace your own journey toward success. 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/wholehealthempower Website: https://triciard.com/ | |||
| 23 Jul 2020 | Bottling up feelings can derail health progress | 00:15:00 | |
Episode Description: This episodes talks about avoiding feelings, what that does to your health, and tips to manage emotions
Show notes: http://www.stress.org/stress-effects#body
Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/
Join the FREE FB community at: https://www.facebook.com/groups/619968441854520/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/
Are you interested in nutrition coaching session with me? Email at info@triciaRD.com or head over to my website at wholehealthempower.com
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| 16 Jul 2020 | How to start moving, recommendations and tips to get you started | 00:29:52 | |
In this episode, we talk about the health consequence of inactivity, benefits of physical activity and movement in children and adults, current recommendations, and realistic ways to get you started. Show notes: Physical Activity Guidelines for Americans, 2nd edition https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf 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 connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 21 Dec 2023 | 240://Fan Favorite: 6 lifestyle changes that help balance your hormones! | 00:37:54 | |
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 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://www.instagram.com/wholehealthempower/
https://www.facebook.com/groups/wholehealthempower
Keywords: motivate, self-care, tips, taking care of yourself | |||
| 04 Feb 2021 | 41:// 4 Ways to fit exercise into your schedule | 00:29:33 | |
Episode description: In this episode we talk about REAL strategies to fit exercise into your busy schedule. Show Notes: 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 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com
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| 12 Jan 2021 | Health Tip Tuesday! What kind of oils should I be using? | 00:09:59 | |
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. 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 15 Feb 2025 | 300:// The Power of Self-Monitoring in Your Weight Loss and Health Journey | 00:35:28 | |
When it comes to losing weight and improving your overall health, one of the most effective tools is self-monitoring. Tracking what you eat, how you move, and even your emotional patterns can provide valuable insights that help you make informed decisions and stay consistent with your goals. | |||
| 25 Jan 2024 | 245:// Consistent Triumph: The Path to Success Through Daily Discipline | 00:35:00 | |
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 roadmap to your own consistent triumphs. Download your FREE Yearly Goals Worksheet! https://upbeat-hustler-2294.ck.page/b2164f9167 Consistency in Success, Success Through Daily Discipline, Achieving Goals with Consistency, Daily Actions for Success, Building Habits for Triumph | |||
| 14 Sep 2023 | 226// Gaining Confidence and Keeping Promises to Myself: A Journey to Self-Reliability | 00:28:18 | |
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. | |||
| 29 Jun 2023 | 215// Is it really possible to change our habits as we age? Let’s talk about neuroplasticity! | 00:36:13 | |
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://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower Keywords: motivate, self-care, tips, taking care of yourself | |||
| 25 Dec 2020 | 29:// Knowing doesn’t equal doing! with lasting behavior change | 00:13:13 | |
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/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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 28 Oct 2021 | 118:// Women‘s Health Series: High blood pressure in women what you need to know to decrease your risk | 00:34:08 | |
Show Notes: High Blood Pressure and Women | Go Red for Women High Blood Pressure | American Heart Association High Blood Pressure Symptoms and Causes | 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 | |||
| 19 Aug 2021 | Back to school tips for moms | 00:30:06 | |
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 | |||
| 25 Aug 2022 | Feeling hopeless about your health? Let’s talk through strategies to address this. | 00:32:03 | |
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 | |||
| 16 Mar 2021 | Health Tip Tuesday! Doing these 3 things can lower diabetes risk | 00:08:08 | |
Episode description: In this episode, we talk about these three things that lower risk of developing diabetes. Come listen in. Show Notes CDC - About the Program - National Diabetes Prevention Program - Diabetes DDT 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 27 Jun 2024 | 267:// Why Focusing on the Process Reduces Outcome Disappointment | 00:34:48 | |
Disappointment is a common emotion when our efforts don't lead to the desired outcomes, but there are ways to mitigate this feeling and stay motivated. By focusing on the journey rather than the destination, adopting a growth mindset, and setting realistic expectations, you can navigate your path with resilience and positivity. Here’s how you can avoid disappointment and stay on course. 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/wholehealthempower Website: https://triciard.com/ | |||
| 17 Jun 2021 | 80:// Self-care Series and Solutions Wrap-Up | 00:25:45 | |
| 14 Sep 2021 | 105:// Health Tip Tuesday: Food mood and the Mediterranean Lifestyle Plan | 00:14:03 | |
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://www.instagram.com/wholehealthempower/
https://www.facebook.com/groups/wholehealthempower
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| 21 Sep 2021 | Health Tip Tuesday: Let‘s stop comparing ourselves so that we can finally achieve our health goals | 00:16:51 | |
Body positivity IG followers The birds papaya Body image with Bri
https://www.instagram.com/wholehealthempower/
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| 18 Sep 2020 | Feeling heavy with the weight of the world, finding gratitude during COVID | 00:19:33 | |
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 ones you love during this unique period. Show notes. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier https://www.mindful.org/about-mindful/ TED Talk: Want to be happy? Be grateful. David Steindl-Rast https://www.youtube.com/watch?v=UtBsl3j0YRQ https://www.pointsoflight.org/for-volunteers/ 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 connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com
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| 22 Jun 2023 | 214//Why we make excuses and how to overcome them. | 00:29:22 | |
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://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower Keywords: motivate, self-care, tips, taking care of yourself | |||
| 28 Dec 2021 | Weight loss is NOT the answer to loving your body after 40 | 00:22:01 | |
| 07 Sep 2021 | Health Tip Tuesday: Quick tips to increase water, manage nutrition, and increase physical activity | 00:26:39 | |
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://www.instagram.com/wholehealthempower/
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| 15 Oct 2020 | Are you really “too busy”? Let’s find out. | 00:31:45 | |
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 time management. Show notes: 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. Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? Email me at info@triciaRD or head over to my website at wholehealthempower.com. Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com
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| 17 Feb 2022 | I know what to do but I can’t seem to do it! Why knowledge doesn’t equal action | 00:35:37 | |
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 your support in creating this community. Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 10 Dec 2020 | Believe it or Not! Your kids CAN eat better! Find out how with Andrea Heyman! | 00:19:51 | |
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 time! Show notes and more about Andrea: Andrea Heyman has over 25 years of experience as a registered dietitian. Andrea specializes in weight management and currently works in Baltimore, MD. In addition, she runs Adventures In Feeding My Fam, a podcast and online programs which focus on providing SIMPLE non-diet meal planning tips and tricks; managing the nutrition needs of various family members; promoting wellness to achieve health transformation. Andrea is the mom of three kids, 19, 16 and 13 and she’s proud that they all appreciate healthy food and are adventurous eaters. She is 100% confident others can reach their health and wellness goals! Podcast: http://bit.ly/AdventuresInFeedingMyFamShow Instagram: @adventuresinfeedingmyfam FB Group: http://bit.ly/adventuresinfeedingmyfamsupportgroup Website: www.adventuresinfeedingmyfam.com Email: adventuresinfeedingmyfam@gmail.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 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 30 Mar 2023 | 202// Not all calories are equal and how counting calories can lead to body disconnection | 00:44:18 | |
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://www.instagram.com/wholehealthempower/
https://www.facebook.com/groups/wholehealthempower
Keywords: motivate, self-care, tips, taking care of yourself | |||
| 09 Sep 2021 | Using S.M.A.R.T goals to achieve your health goals! Yes they are connected. | 00:19:33 | |
| 27 Apr 2023 | 206// What excuses are you using to not achieve what you want? | 00:40:38 | |
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://upbeat-hustler-2294.ck.page/06d0e2ccf9
Where can you find us? https://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower
Keywords: motivate, self-care, tips, taking care of yours | |||
| 12 Sep 2024 | 278:// From Comparison to Self-Compassion: Honoring Your Unique Health Journey | 00:29:25 | |
It’s easy to fall into the comparison trap when it comes to health, wellness, and self-care. You might find yourself thinking, “Everyone else is doing better than me” as you scroll through social media, see others at the gym, or hear about someone’s latest health achievement. This mindset can lead to frustration, self-doubt, and a feeling of inadequacy. The truth is, everyone is on their own journey, and the only person you should be comparing yourself to is the person you were yesterday. Shifting from comparison to self-compassion is essential for a healthy mindset, and here’s how to start. Headline Analyzer - Emotional Marketing Value (aminstitute.com) Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 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/wholehealthempower Website: https://triciard.com/ | |||
| 15 Apr 2021 | Why you’re not losing weight after 40 and how to drop the extra pounds! Hint: it’s not dieting! | 00:18:33 | |
Episode description: In this episode we talk about emotional roadblocks that get in the way of our best intentions to have a healthier lifestyle as well as how to replace emotional eating with non-related activities for greater satisfaction with food. Show Notes: Search for Hunger Fullness Scale 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 07 Apr 2022 | Understanding what happens to your body when you don’t sleep enough – Part I | 00:30:08 | |
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, In U.S., 40% Get Less Than Recommended Amount of Sleep (gallup.com) Sleep Deprivation and Deficiency - What Are Sleep Deprivation and Deficiency? | NHLBI, NIH Shechter A, Grandner MA, St-Onge MP. The role of sleep in the control of food intake. Am J Lifestyle Med. 2014;8(6):371-374. doi:10.1177/1559827614545315. St-Onge MP. The role of sleep duration in the regulation of energy balance: effects on energy intakes and expenditure. J Clin Sleep Med. 2013;9(1):73-80. doi:10.5664/jcsm.2348. Find us at: Home - Tricia Stefankiewicz (triciard.com)
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| 16 Feb 2023 | What’s the deal with sugar substitutes? | 00:35:55 | |
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://www.instagram.com/wholehealthempower/
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| 30 Jul 2020 | How do I help and challenge my picky eater, with Jenny Friedman | 00:17:00 | |
Special guest Jenny Friedman talks about how to help mom’s navigate picky eating. Our conversation includes how to identify a picky eater, ideas on expanding food choices, feeling less mom guilt about your picky eater, and where to find help if you need more support.
Show notes: Jenny Friedman is a registered dietitian who specializes in extreme picky eating. Known for her playful and approachable style, Jenny has become a leading resource for parents and professionals working with children who struggle at mealtimes. Pre-order Jenny’s new book online at jennyfriedmannutrition.com. Jenny can be found online at: instagram: @autism.nutritionist Website: jennyfriedmannutrition.com Grab her Freebie: 5 Ways to Help Your Picky Eater Try New Foods (on website) Ebook: Conquering Picky Eating (on website)
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 connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/
Are you interested in 1:1 nutrition coaching sessions with me? Email is: info@triciaRD or head over to my website at wholehealthempower.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 13 Oct 2022 | 3 Common Health Misconceptions revealed here! | 00:29:08 | |
Let's talk about 3 health misconceptions that are common and you may need to rethink! | |||
| 20 May 2021 | Confused about nutrition? These five nutrition facts can clear that up! | 00:29:33 | |
Episode Description: In this episode, we review 5 common nutrition myths and learn the background behind the myth.
Resources: Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weight loss, healthy, body lo | Facebook Join the waitlist: 12 Week Coaching Program: WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) | |||
| 05 Oct 2023 | 229// Balancing Act: Preventing Burnout in Your 40s and Beyond | 00:28:47 | |
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. | |||
| 27 Jul 2021 | Health Tip Tuesday! Eating Out Tips to maintain your health as COVID restrictions start to ease | 00:12:02 | |
This episode provides quick tips on maintaining your health goals as COVID restrictions start to ease. | |||
| 24 Aug 2021 | You still have time to meet your health goals! Where are you at and what do you want to achieve. | 00:15:50 | |
In today's episode we talk about 3 tips to think about when revisiting your end of year health goals. | |||
| 21 Jul 2022 | Investing in yourself is key to achieving health goals | 00:22:43 | |
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 these 4 things: time, money, education, or loss (aka a previous failure). Let's spend some time talking about the best investment you can make - the investment into YOU!
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| 13 May 2021 | 70:// Disordered Eating and Body Acceptance with Gabby Salamone, LCSW | 00:34:34 | |
Episode description: In today’s podcast we talk with Gabby Salamone, LCSW, about disordered eating and body acceptance. In this episode, we talk about defining what eating disorders and disordered eating is, prevalence for eating disorders in those who struggle with anxiety and OCD, why diets don’t work, and how to start accepting our bodies and resisting diet mentality culture. Gabby is a full-time outpatient therapist at Therapy for Women – https://therapyforwomencenter.com/ in Philadelphia. Gabby specializes in treating patients (women, men, and non-binary) with eating disorders, anxiety and OCD. Gabby is passionate about supporting her clients in making changes and living a life they love. Website: gabby@therapyforwomencenter.com Gabby’s #1 takeaway: Anxiety and depression are common for people struggling with eating disorders and working on becoming body /weight neutral Gabby’s favorite book: Anything Brene Brown because Brene works with shame and guilt which Gabby thinks impacts so many areas of our life and keep us stuck and feeling unworthy.
Who does Gabby like to follow on social media Instagram:
Podcast: The lovely becoming | |||
| 29 Sep 2022 | How to stop food cravings and achieve the health goals you desire | 00:31:55 | |
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. | |||
| 25 May 2021 | Health Tip Tuesday! Rainbow of health! Eating a variety of foods to help decrease you risk of disease. | 00:09:28 | |
Episode Description: In this episode, we the health benefits of eating foods with a variety of colors including what key nutrient each color provides and what chronic disease it helps fight against. Show Notes: Rainbow Handout Come find me at: Home - Tricia Stefankiewicz (triciard.com) Instagram: Tricia Stefankiewicz Dietitian (@wholehealthempower) • Instagram photos and videos Join the FREE ONLINE FB Community: Whole Health Empowerment Project - age 40+,- weight loss, healthy, body lo | Facebook Join the waitlist: 12 Week Coaching Program: WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.com) | |||
| 17 Mar 2022 | Consistency counts. How to be consistent with what you want to achieve? | 00:30:51 | |
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 whole health we desire and deserve. I’m truly grateful for your support in creating this community. Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 12 Dec 2024 | Want to make a lasting change? Five ways to get you started. | 00:19:18 | |
| 08 Jun 2023 | 212// 8 subtle clues that your body is telling you to tune into | 00:21:16 | |
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 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://www.instagram.com/wholehealthempower/
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| 30 Nov 2021 | Where do you want to be a year from now? | 00:11:33 | |
| 03 Aug 2023 | 220// I’m eating and I don’t know why. Am I hungry or am I eating due to habit? Sound like you? | 00:34:52 | |
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 to disconnect from our day and finally get the time to exhale or hang out with our loved ones. How do you know if you are eating out of habit or hunger? If you are eating out of habit, you likely want a very specific kind of food. Only sweet or salty food will help the craving subside. An apple will not do! If you are eating because of true hunger, you are experiencing symptoms of hunger and only eating will help that feeling subside. It’s important to differentiate the reason WHY you are eating - so that you can come up with solutions that work for you – so that you can achieve the health goals you desire and maintain them for the long-term. What are some useful solutions? If you are eating out of habit - look at what emotions or triggers that are happening during your day.
It’s important to know the trigger so that you can interrupt the behavior. if you are eating out of true physical hunger - Eat!!! But it’s also helpful to look at other factors too like:
Listen to more solutions in today’s podcast episode.
I also created a tip sheet for this episode. Grab it below. https://drive.google.com/file/d/1DcWdTaC8Zrva28ZSGv2UvwNbHk5eqpi_/view?usp=sharing Want another freebie? 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://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower Keywords: motivate, self-care, tips, taking care of yourself
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| 01 Jun 2023 | 211// Emotional dysregulation and how it makes it hard for you to meet your health goals | 00:27:48 | |
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 negative emotions. While all people occasionally use less than ideal emotion regulation strategies, individuals who regularly experience what feels like overwhelming, intense negative emotions are much more likely to rely on unhealthy strategies. Emotions, thoughts, and behaviors are all linked together thoughts – what is triggering the problem emotions – what are you feeling Behaviors – what do you do as a result Why is emotional regulation important. When it comes to our whole health, having emotional dysregulation can lead to things that take you away from achieving your health goals: Today we review strategies to help manage our feelings/emotions so that you can start meeting the health goals you desire.
Show Notes: 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 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://www.instagram.com/wholehealthempower/
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| 08 Oct 2020 | Will my changing hormone levels make me gain weight? Listen in for some real talk! | 00:31:52 | |
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. We will talk about why these changes are happening to our bodies and review lifestyle factors that can help ease the symptoms. 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. Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 14 Mar 2024 | 252:// Navigating Health: Identifying Opportunities and Overcoming Obstacles | 00:37:55 | |
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.
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| 25 Nov 2021 | Let‘s appreciate the wonder of you today | 00:15:05 | |
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. | |||
| 08 Aug 2024 | 273:// Embracing Change: Promoting Health While Accepting Your Evolving Body | 00:23:25 | |
Episode Description: Reaching the age of 40 and beyond brings with it a unique set of experiences and changes. Your body, once so familiar, now feels like a new terrain to navigate. You may notice shifts in weight, new lines and wrinkles, or changes in strength and flexibility. These changes can sometimes feel unsettling or even disheartening. However, they are also a testament to the life you've lived, the wisdom you've gained, and the strength you've built. Let's explore how you can promote health while embracing and accepting your evolving body.
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/wholehealthempower Website: https://triciard.com/
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| 06 May 2022 | Let’s talk about how to live with and deal with chronic pain with LCSW Anne Denner | 00:45:02 | |
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) | |||
| 26 Nov 2020 | All about systems! Learn how to simplify and add routine to your most challenging problem. | 00:26:22 | |
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:
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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 10 Nov 2022 | Do you need a daily collagen supplement? | 00:26:59 | |
| 22 Feb 2024 | 249:// Embracing Discomfort: The Key to Learning Something New | 00:34:33 | |
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 for learning something new and how you can navigate this journey with resilience and determination. | |||
| 14 Jul 2022 | What are the consequences of Inaction and the future you? | 00:37:55 | |
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://wholehealthempowermentproject.podbean.com/e/reconnecting-the-busy-mind-all-things-meditation-what-it-is-how-it-benefits-you-and-how-to-get-started-with-jennifer-boileau-1640660418/ Where can you find us? | |||
| 01 Apr 2021 | Fear, Frustration, and Food Allergies | 00:19:25 | |
Episode description: In this episode, we discuss food allergies, how it is different from a food intolerance, the fear and frustration and trying to figure out which foods are safe and things you can do to help someone living with food allergies. Show Notes Safe Snack Guide | SnackSafely.com Homepage | Food Allergy Research & Education 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 04 Apr 2024 | 255:// Hard Decisions, Brighter Tomorrow: Sacrifice and Health Renewal | 00:35:53 | |
| 01 Dec 2022 | Feeling disconnected from your body? Let’s explore some ways to help create connection. | 00:34:45 | |
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:
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| 02 Dec 2021 | Do I need to buy a peloton bike to achieve my health goals? | 00:19:58 | |
| 29 Nov 2024 | 289:// Mastering Self-Acceptance: Stop Letting Your Looks Dictate How You Feel About Yourself | 00:27:45 | |
For women over 40, navigating the relationship between self-love and health goals can feel like a tightrope walk. On one hand, you’re encouraged to embrace and love yourself unconditionally, celebrating the wisdom and strength that comes with age. On the other hand, there’s a desire—or sometimes a societal pressure—to work on your health, fitness, or weight. These goals can feel contradictory, but they don’t have to be.
Loving yourself and striving for better health can coexist beautifully. In fact, self-love can be the foundation for making healthier choices, and the pursuit of health can be an act of love for your body. Here’s how to find that balance.
Come find us on the socials! Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 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/wholehealthempower Website: https://triciard.com/ | |||
| 14 Oct 2021 | Let‘s talk negative body image and how it‘s harmful to your health | 00:24:00 | |
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) | |||
| 16 May 2024 | 261:// Speak to Thrive: Turning Detrimental Statements into Positive Empowerment | 00:24:09 | |
Episode description: In this episode we review some of the phrases that you may say to yourself and think about how to reframe them. Our words have the power to uplift and empower YOU or to diminish YOUR confidence and potential. By recognizing and transforming detrimental statements into empowering messages, we can start to focus on growth, resilience, and well-being 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/wholehealthempower Website: https://triciard.com/ | |||
| 21 Dec 2021 | Are you feeling shame and embarrassment about Your Body Let‘s talk about what to do about it | 00:23:17 | |
| 17 Aug 2023 | 222/ Monumental magnesium and why it’s important for pre and post-menopausal women like you! | 00:33:43 | |
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 symptoms include:
Magnesium is an important mineral that impacts these symptoms, helps regulate hormonal imbalances, and supports a smoother transition into menopause. Low Magnesium has been associated with increased risk for the following diseases.
Magnesium can be found in foods such as green leafy veggies, nuts, seeds, whole grains, and fortified cereals. Magnesium supplements are also available for those who are concerned with a deficiency. Women who are typically at risk for a magnesium deficiency and may need to contact their doctor about magnesium supplements include those with GI diseases like Ulcerative Colitis, Crohn's disease, or chronic diarrhea; pregnant and older women; women with diabetes, and those who have a high alcohol intake. Some symptoms of a magnesium deficiency include:
How do you know if you need a magnesium supplement? If you have a disease that makes you high risk for deficiency, take medications that may hinder your absorption, or you have inadequate intake - you may be at risk!!! Please let your doctor know that you are taking a supplement.
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://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower Keywords: motivate, self-care, tips, taking care of yourself
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| 12 Oct 2021 | Health Tip Tuesday! Feeling stagnant with your health goals? This is part of the journey too. | 00:09:02 | |
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 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com
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| 26 Jan 2021 | 38:// Health Tip Tuesday. Confused about Inflammatory foods. Listen in for some basics! | 00:10:32 | |
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 support in creating this community. Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/ Learn more and connect at TriciaRD.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com
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| 29 Oct 2020 | 21:// Want to make a lasting change? Five ways to get you started. | 00:19:18 | |
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 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/wholehealthempower Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com
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| 01 Nov 2021 | Women’s Health Series: Understanding cholesterol and how high cholesterol today may hurt you tomorrow | 00:24:54 | |
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 | |||
| 11 Jan 2024 | 243:// Navigating the World of Dietary Supplements: A Guide to Safety | 00:25:26 | |
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 Dietary Supplement Fact Sheets (nih.gov) USP Verified Products | Quality Supplements (quality-supplements.org) Dietary Supplements | Consumer Advice (ftc.gov) Download your FREE Yearly Goals Worksheet! | |||
| 11 Aug 2022 | Are you sitting on the sidelines missing out on what you want to do? | 00:25:02 | |
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. | |||
| 13 Aug 2020 | The truth about alcohol use in women | 00:16:56 | |
Let’s dig into the topic of alcohol use in women, how alcohol works differently in women, what is moderate consumption, and tips to decrease consumption Show notes: https://www.cdc.gov/alcohol/fact-sheets/womens-health.htm https://www.niaaa.nih.gov/sites/default/files/women-and-alcohol-fact-sheet.pdf https://www.cdc.gov/alcohol/faqs.htm#excessivealcohol https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-use-disorders https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-9/ https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body https://www.rethinkingdrinking.niaaa.nih.gov/ https://www.samhsa.gov/find-help/national-helpline
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 connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 09 Nov 2021 | Health Tip Tuesday. How we talk to ourselves matters | 00:18:31 | |
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 | |||
| 03 Nov 2022 | Achieving balance - is it possible or a big lie? | 00:25:06 | |
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 | |||
| 10 Mar 2022 | Don’t know where to start: 4 things to start thinking about or doing immediately to improve your health | 00:28:44 | |
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 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 12 May 2022 | Women’s Health Series Let’s talk about Diabetes | 00:30:14 | |
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: 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com
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| 27 Aug 2020 | Does your vagina need therapy with Dr. Lucinda Hayburn | 00:23:56 | |
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: Women's health locator: https://ptl.womenshealthapta.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 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 connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? Email me at info@triciaRD or head over to my website at wholehealthempower.com. Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 30 Dec 2021 | Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau | 00:46:19 | |
Let's talk all about meditation with Jenn Boileau | |||
| 07 Mar 2024 | 251: // Unlock the Secret to Sustainable Fitness with Zone 2 Workouts! | 00:28:20 | |
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 you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 | |||
| 09 May 2024 | 260:// From Habits to Results: The Practice Effect | 00:29:09 | |
On today’s episode we are going to talk about practice - more specifically which habits you practice each day and how that influences the results you are getting or NOT getting. Practicing positive behaviors will lead to positive behavior change. Practicing negative behaviors will yield negative or little results. 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/wholehealthempower Website: https://triciard.com/
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| 15 Jun 2023 | 213// Here’s to new beginnings! | 00:34:32 | |
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. https://upbeat-hustler-2294.ck.page/06d0e2ccf9
Where can you find us? https://www.instagram.com/wholehealthempower/
Keywords: motivate, self-care, tips, taking care of yourself | |||
| 02 Mar 2023 | How to embrace discomfort so that you can achieve your health goals | 00:24:23 | |
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://www.instagram.com/wholehealthempower/
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| 20 Oct 2022 | 3 health concepts to remember when starting or refining your process | 00:38:56 | |
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) | |||
| 09 Jan 2025 | 295:// Why You Can’t Shame Yourself into Losing Weight—And Why It Matters for Women Over 40 | 00:29:25 | |
Today’s episode focuses on the powerful yet often misunderstood role that shame plays in weight loss journeys. You’ll discover why shaming yourself doesn’t work, how it sabotages your progress, and what you can do instead to create sustainable and compassionate change. By the end of this episode, you’ll have tools to silence that inner critic and start treating yourself with the kindness you deserve. | |||
| 01 Aug 2024 | 272:// Running on Empty: The Health Risks and How to Refill Your Tank | 00:25:31 | |
The cycle of running on empty is all too familiar for many of us. We push ourselves to meet deadlines, juggle responsibilities, and meet the demands of our personal and professional lives, often at the expense of our own well-being. Breaking this cycle is essential for maintaining both physical and mental health. Here are some practical steps to help you stop running on empty and start living a more balanced and fulfilling life.
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/wholehealthempower Website: https://triciard.com/ | |||
| 14 Dec 2023 | 239://Reflect, Rejoice, Repeat: Year-End Review | 00:24:31 | |
| 17 Dec 2020 | Mammas take care of yourself this holiday season. 4 Ways to refill your cup | 00:18:10 | |
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: 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: www.facebook.com/groups/wholehealthempower/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition or accountability coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at: info@triciaRD.com | |||
| 27 Jul 2023 | 219// Life is too hard to be standing in your own way! | 00:34:46 | |
| 03 Jun 2022 | 3 body myths debunked | 00:23:24 | |
| 28 Sep 2023 | 228 // Stop focusing on what you can’t control and focus on what you can. | 00:30:18 | |
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 | |||
| 22 Dec 2022 | Knowing doesn’t equal doing with lasting behavior change | 00:14:07 | |