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

About

This show is for women over 40 who are trying to create balance in their life when it comes to food, body, self-care., and wellness. You struggle to put yourself first, to maintain consistency when something isn’t perfect or you feel like you don’t have enough time or will power to achieve the goals you desire.

Tricia Stefankiewicz, Registered Dietitian/Nutritionist. I’ve worked with women like you achieve their health goals by focusing on the next best step –no matter how messy - and meeting you where you are right now.

In this show you will learn practical info, actionable strategies, and mindset tweaks, so that you can feel healthier, more comfortable in your body, and make choices that work for your life. Come join me in failing forward one imperfect step at a time into the journey of health, wellness, & self-care. Welcome to your new project.
Find us at
Website: https://triciaRD.com; Program: https://triciaRD.com/whole-health-balance-blueprint/
Connect with us on Instagram @ wholehealthempower or by email at info@triciaRD.com

Available on

Community

253 episodes

254:// No Rules, Just You: Embracing Your Unique Approach to Health

In a world that often seeks to prescribe a one-size-fits-all solution to health, it's important to remember that there is no "right" way for your health, only what is right for you. Embrace your individuality, honor your unique needs and preferences, and empower yourself to make informed choices that support your overall well-being. By embracing diversity in health and prioritizing self-awareness and self-care, you can embark on a journey towards greater vitality, resilience, and fulfillment.   Instagram: www. instagram.com/wholehealthempower http://instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ https://www.facebook.com/groups/619968441854520/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9

29m
Mar 28
253:// The Pitfalls of Procrastination: Why Waiting Until Monday to Start Something May Not Work

Instagram: www. instagram.com/wholehealthempower http://instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ https://www.facebook.com/groups/619968441854520/ 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9   We've all been there – the allure of a fresh start on Monday, the promise of a new week filled with endless possibilities. But while delaying action until Monday may seem like a harmless habit, it can actually hinder our progress and perpetuate a cycle of procrastination. In this episode we'll explore the pitfalls of waiting until Monday to start something and offer strategies for breaking free from this mindset.

27m
Mar 21
252:// Navigating Health: Identifying Opportunities and Overcoming Obstacl

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.    

37m
Mar 14
251: // Unlock the Secret to Sustainable Fitness with Zone 2 Workouts!

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

28m
Mar 07
Beyond Blame: Embracing Responsibility for Your Health

In this week's podcast episode, we'll explore the impact of the victim mentality on health and offer strategies for breaking free from its grip.   Instagram: www. instagram.com/wholehealthempower http://instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/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

29m
Feb 29
249:// Embracing Discomfort: The Key to Learning Something New

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.

34m
Feb 22
247// Protect Your Hormonal Harmony: Understanding Endocrine Disruptors and Their Health Effects

Overview of Endocrine Disruption | US EPA https://www.epa.gov/endocrine-disruption/overview-endocrine-disruption National Institute of Environmental Health Sciences: Endocrine Disruptors (nih.gov) https://www.niehs.nih.gov/health/topics/agents/endocrine Common EDCs and Where They Are Found | Endocrine Society https://www.endocrine.org/topics/edc/what-edcs-are/common-edcs Dietary changes can reduce exposure to endocrine-disrupting chemicals, FIGO study shows | Program on Reproductive Health and the Environment (ucsf.edu) https://prhe.ucsf.edu/press-release/dietary-changes-can-reduce-exposure-endocrine-disrupting-chemicals-figo-study-shows Endocrine disruptors | Environmental Health Sciences Center (ucdavis.edu) https://environmentalhealth.ucdavis.edu/communities/endocrine-disruptor-chemicals https://www.ewg.org/foodnews/   FREEBIES 5 things you should be doing today if you are over 40!   https://upbeat-hustler-2294.ck.page/06d0e2ccf9   Mirror Magic Body Quotes and Affirmations for Confidence   https://upbeat-hustler-2294.ck.page/06d0e2ccf9  

28m
Feb 08
246:// From Sweet Dreams to Salty Seas: Understanding Cravings

Description: Dive deep into the science of cravings in our latest episode! 🍭🍟 Explore the evolutionary roots of sweet desires and the allure of salty cravings. 🌿 From dopamine hits to habit loops, we decode the cues, routines, and rewards that drive our food choices. Discover strategies for managing sweet tooth temptations and salty snack urges. 🧠✨ Join us on this flavorful journey towards understanding your cravings and making mindful choices for a healthier you! 🚀 #CravingsDecoded #SweetVsSalty #MindfulEating #HealthPodcast 🎙️🍏

29m
Feb 01
245:// Consistent Triumph: The Path to Success Through Daily Discipline

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

35m
Jan 25
244:// Navigating Wellness: A Deep Dive into the U.S. News & World Report's Best Diets for 2024

The start of a new year often brings renewed focus on health and well-being, and what better way to kickstart your wellness journey than by exploring the latest insights from the U.S. News & World Report's Best Diets rankings for 2024? In this episode we'll delve into the comprehensive analysis, unveil the top-performing diets, and provide insights to help you make informed choices on your path to a healthier lifestyle. Check out episode 105 (at the link below) on the Mediterranean Diet https://wholehealthempowermentproject.podbean.com/e/health-tip-tuesday-food-mood-and-the-mediterranean-lifestyle-plan/

1s
Jan 18
243:// Navigating the World of Dietary Supplements: A Guide to Safety

Dietary Supplements | FDA https://www.fda.gov/consumers/consumer-updates/dietary-supplements Mixing Medications and Dietary Supplements Can Endanger Your Health | FDA https://www.fda.gov/consumers/consumer-updates/mixing-medications-and-dietary-supplements-can-endanger-your-health Information for Consumers on Using Dietary Supplements | FDA https://www.fda.gov/food/dietary-supplements/information-consumers-using-dietary-supplements Supplement Your Knowledge | FDA https://www.fda.gov/food/information-consumers-using-dietary-supplements/supplement-your-knowledge (with videos) Questions and Answers on Dietary Supplements | FDA https://www.fda.gov/food/information-consumers-using-dietary-supplements/questions-and-answers-dietary-supplements How the Dietary Supplement Health and Education Act of 1994 Weakened the FDA | Quackwatch https://quackwatch.org/consumer-protection/dshea/ Common Herbal Dietary Supplement–Drug Interactions | AAFP https://www.aafp.org/pubs/afp/issues/2017/0715/p101.html Health Information (nih.gov) https://ods.od.nih.gov/HealthInformation/healthinformation.aspx Dietary Supplement Fact Sheets (nih.gov) https://ods.od.nih.gov/factsheets/list-all/ USP Verified Products | Quality Supplements (quality-supplements.org) https://www.quality-supplements.org/usp_verified_products Dietary Supplements | Consumer Advice (ftc.gov) https://consumer.ftc.gov/articles/0261-dietary-supplements Download your FREE Yearly Goals Worksheet! https://upbeat-hustler-2294.ck.page/b2164f9167

25m
Jan 11
242:// Beyond Resolutions: Crafting Your Success Story in 2024!

Download your FREE Yearly Goals Worksheet! https://upbeat-hustler-2294.ck.page/b2164f9167 Want to Learn more about your SMART GOALS? Copy and paste the link below.  https://wholehealthempowermentproject.podbean.com/e/what-are-smart-goals-and-how-they-are-essential-to-achieving-your-health-goals/

29m
Jan 04
241://Fan Fav: A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD

A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD  Angela Manderfeld, MS, RD, CDE, BC-ADM, CLT is a Dietitian, Board Certified in Advanced Diabetes Management. She is in private practice with more than 20 years of experience. She uses integrative functional nutrition to help clients restore their body to optimal health.  She helps them to overcome obstacles, by integrating cutting edge nutrition and lifestyle changes so they can be successful at weight loss, stabilize blood sugar, giving them the time and energy to live life to its fullest (on the least medication)!   A diabetes nutrition expert, Angela is the founder of OutsmartYourDiabetes.com and author of "Outsmart Your Diabetes: A Step-by-Step Guide to Reversing Type 2 Diabetes" (available on Amazon).  insta-links - Outsmart Your Diabetes https://outsmartyourdiabetes.com/insta-links/ Checklist for Balanced Blood Sugar for More Energy - My Top 7 S-E-C-R-E-T-S" Home - Outsmart Your Diabetes https://outsmartyourdiabetes.com/?msclkid=a1e6df8cce6d11ec9d8bafb7f64d1e0e  Angela Manderfeld (@outsmartyourdiabetes) • Instagram photos and videos https://www.instagram.com/outsmartyourdiabetes/  Outsmart Your Diabetes Book - Outsmart Your Diabetes https://outsmartyourdiabetes.com/book/   Keywords: type 1 diabetes vs type 2 diabetes, diabetes mellitus, insulin, prediabetes, doihaveprediabetes, certified diabetes educator  

47m
Dec 28, 2023
Fan Favorite: 6 lifestyle changes that help balance your hormones!

Episode Description: In this episode we talk about the 6 lifestyle changes that have a huge impact on your hormones Show Notes:  Hunger Fullness Scale wellness-hungersatietyscale.pdf (berkeley.edu) https://uhs.berkeley.edu/sites/default/files/wellness-hungersatietyscale.pdf 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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower     Keywords:  motivate, self-care, tips, taking care of yourself  

37m
Dec 21, 2023
237://Beyond Willpower: A Comprehensive Guide to Health Behavior Change Using the Six Sources of Influence.

Episode Description: Embarking on a journey to transform health behaviors requires more than sheer willpower; it involves understanding the nuanced sources of influence that can shape our choices and actions. In this episode we explore the six sources of influence that play a pivotal role in driving successful health-related behavior change.

32m
Nov 30, 2023
236:// ”Feasting with Intent: Nourishing Your Body and Soul on Thanksgiving”

Episode 236 Episode description:  Elevate your holiday experience with our insights on maintaining health during the festivities, fostering family bonds, and cultivating a sense of mindfulness that lasts far beyond the Thanksgiving table. Tune in for a wholesome journey into a Thanksgiving celebration that feeds both body and spirit!" __ __   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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower        

21m
Nov 23, 2023
235:// Pivoting Towards Success: Refocusing on Year-End Goals for a Healthier You

Episode Description: Empower your journey to finish the year strong by refocusing on your health and wellness goals. Explore effective year-end strategies and healthy living tactics to set achievable milestones. From mindful habits to fitness routines, discover actionable steps to prioritize your well-being. Elevate your year-end goals with sustainable health strategies and celebrate a stronger, healthier you as you step into the new year. Start now and make the last six weeks count towards achieving your health and wellness aspirations. 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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower     __ __

27m
Nov 16, 2023
234//: Lessons in Health: The Beautiful Duality of Failure and Progress

In this episode, we will explore the intricate dance between failure and progress, how they can co-exist harmoniously on our journey into personal growth and are in fact necessary to achieving our health wellness and self-care goals. 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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower     Keywords: failure and progress in health, health progress after failure, overcoming health challenges, health goals and setbacks, balance in health pursuits, health progress after failure, embracing health journey ups and downs

23m
Nov 09, 2023
233:// Food Addiction: A Deeper Dive into Unhealthy Eating Habits

Social, clinical, and policy implications of ultra-processed food addiction (bmj.com) https://www.bmj.com/content/bmj/383/bmj-2023-075354.full.pdf Yale-Food-Addiction-Survey.xlsx (live.com) https://view.officeapps.live.com/op/view.aspx?src=http%3A%2F%2Fwww.psychologyunlocked.com%2Fwp-content%2Fuploads%2F2020%2F07%2FYale-Food-Addiction-Survey.xlsx&wdOrigin=BROWSELINK (4) What Is The Evidence That Food Addiction Exists? - YouTube https://www.youtube.com/watch?v=t1QoVpetAOY 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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower     SEO keywords: food addiction, compulsive eating, unhealthy eating behaviors, addiction to food, food addiction symptoms, causes of food addiction, nutrition and food addiction

34m
Nov 02, 2023
232:// Embracing Change: How to Redefine Sacrifice on Your Health Journey

232:// Embracing Change: How to Redefine Sacrifice on Your Health Journey Keywords: Health changes, making sacrifices for health, Reframing sacrifice, Positive mindset for health, Long-term health goals, Achieving health objectives, Healthy lifestyle, Wellness transformation Reframing Sacrifice for Health and Happiness When it comes to making health changes that can significantly impact our well-being, the concept of sacrifice often looms large. It's common for humans to struggle with the idea of giving up something they desire in the short term to achieve a long-term goal. This challenge is deeply rooted in our psychology and biology. However, what we must remember is that with health, it's not about knowing equals doing; it's all about mindset. In this episode we will explore why we may be hesitant to make sacrifices that can lead us to the results we desire. We'll also delve into the art of reframing sacrifice and share strategies to help make those changes effectively. 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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower     

31m
Oct 26, 2023
230// Health today, thriving tomorrow: Your Role in your family well-being.

Episode description: In this episode we talk about your health choices and behaviors and how they can have a lasting impact on the health and well-being of future generations. By making conscious efforts to lead a healthy lifestyle, prioritize preventive care, and foster a culture of well-being within your family, you can contribute to a healthier and happier legacy for your descendants. 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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower     

49m
Oct 12, 2023
229// Balancing Act: Preventing Burnout in Your 40s and Beyond

 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.

28m
Oct 05, 2023
228 // Stop focusing on what you can’t control and focus on what you can.

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 

30m
Sep 28, 2023
227/ Unleashing Your Potential: The Beauty of the Journey

227/ Unleashing Your Potential: The Beauty of the Journey  Episode Description:   In this week's episode, we explore the profound importance of embracing the process of behavior change and finding joy along the way. Join us as we provide practical tips and insights on how to shift your focus from end goals to savoring every moment of your journey. Learn to celebrate small victories, connect with a supportive community, and harness the power of gratitude and vision boards to stay motivated on your path to personal growth. Tune in and embark on a transformational journey where the process itself becomes the destination.  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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower      Keywords: Embracing the journey, Joy in behavior change, Finding joy in the process, Consistency in personal growth, Celebrate small successes, Trust the process of change, Building a supportive community, Practicing gratitude in life changes, Embrace past failures in growth   

38m
Sep 21, 2023
225/ Why You Need to Take Action, Not Just Rely on Motivation

Episode Description:   Discover why motivation alone isn't the key to success. In this podcast, we delve into the often-misunderstood world of motivation and why it can be so elusive. Learn why waiting for motivation to strike may not be the best approach and how consistency can be your secret weapon for achieving your goals. Explore the relationship between action and motivation and find out how to maintain your drive even when motivation wanes.   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://triciard.com/      https://www.instagram.com/wholehealthempower/      https://www.facebook.com/groups/wholehealthempower      Keywords:  motivate, self-care, tips, taking care of yourself, take action, Motivation vs. action, Consistency in goal pursuit, achieving goals through action, Building habits through action 

27m
Sep 07, 2023