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PODCAST

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

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

health & fitness nutrition

All Episodes

44:18

202// Not all calories are equal and how counting...

Whole Health Empowerment Project- healthy eating,... ·

2023/03/30

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

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20:57

201// Don’t know where to start? Keep it simple

Whole Health Empowerment Project- healthy eating,... ·

2023/03/23

Episode Description: In this episode we talk about how to keep it simple when making a health change. Some things reviewed include: making one change at a time, learning as you go, and just start taking action. Grab your FREEBIE Five simple things you can do today to keep yourself healthy for tomorrow? https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Where can you find

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27:11

200// What are the 4 biggest mistakes we make when...

Whole Health Empowerment Project- healthy eating,... ·

2023/03/16

In this episode we talk about the 4 biggest mistakes we make when trying to make a health change. Grab your FREEBIE ! Copy and paste into browser Five simple things you can do today to keep yourself healthy 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

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27:15

199// What are your health non-negotiables?

Whole Health Empowerment Project- healthy eating,... ·

2023/03/09

Episode Description: On our episode today I want to focus on discovering what your non=negotiables are and how they will help you achieve the health goals you desire. Show Notes values-activity-worksheet.pdf (winona.edu) from Winona University Grab your FREEBIE – 5 ways to preserve your health today for tomorrow https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Where can you find

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37:26

198:// Exploring patterns of eating and most common...

Whole Health Empowerment Project- healthy eating,... ·

2023/03/05

Show Notes Episode 103: Mediterranean Diet Episode 116: HTN, DASH diet Episode 55: Mind diet Keywords: motivate, self-care, tips, taking care of yourself Where can you find us? https://triciard.com/ https://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower WHOLE health empowerment PROJECT

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24:23

How to embrace discomfort so that you can achieve...

Whole Health Empowerment Project- healthy eating,... ·

2023/03/02

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://triciard.com/ https://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower

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29:19

What are you doing about weight bias?

Whole Health Empowerment Project- healthy eating,... ·

2023/02/23

In this episode we talk about weight bias, when it starts, how to teach kids about weight, and how to identify our own weight bias. Show Notes: Weight Bias - Obesity Action Coalition How to Talk to Kids About Body Image (parents.com) 5 Things to Do When Your Child Says, 'I'm Fat' (parents.com) Understanding Obesity Stigma Brochure - Obesity Action Coalition Ending weight bias and the stigma of obesity | Nature Reviews Endocrinology HV_Language_guidelines.pdf

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35:55

What’s the deal with sugar substitutes?

Whole Health Empowerment Project- healthy eating,... ·

2023/02/16

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://triciard.com/ https://www.instagram.com/wholehealthempower/ https://www.facebook.com/groups/wholehealthempower

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35:49

What’s the deal with sugar and does my body need it?

Whole Health Empowerment Project- healthy eating,... ·

2023/02/09

Episode Description In this episode we talk about the different kinds of sugar, health effects, how much is too much, and how to make changes that help you. Show Notes: Added Sugars | American Heart Association Cut Down on Added Sugars (dietaryguidelines.gov) The sweet danger of sugar - Harvard Health Keywords: motivate, self-care, tips, taking care of yourself, sugar, nutrition Where can you find

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22:01

Learning to Trust your body

Whole Health Empowerment Project- healthy eating,... ·

2023/02/02

Episode Description: Learning to trust your body after so many years of off and on dieting. Show Notes Centers for Body Trust Center for Body Trust Body Story Prompts (centerforbodytrust.com) Books to Help You Reclaim Body Trust - Center for Body Trust Book: Reclaiming Body Trust: A path to healing and liberation. Keywords: motivate, self-care, tips, taking care of yourself Where can you find

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31:27

Is “eating clean” just another diet?

Whole Health Empowerment Project- healthy eating,... ·

2023/01/26

What is “Clean Eating”? Navigating a Controversial Nutrition Trend – Food Insight Clean Eating | The Nutrition Source | Harvard T.H. Chan School of Public Health -- Look at this link for information reviewed in the episode about orthorexia

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37:09

Hot topic: Intermittent Fasting

Whole Health Empowerment Project- healthy eating,... ·

2023/01/19

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32:05

190:// How can you start to align with your health...

Whole Health Empowerment Project- healthy eating,... ·

2023/01/05

In our first episode of 2023, we talk about 3 actionable steps for you to think about as you start to align yourself with your health goals. These strategies include Reflect and release, Dream or Prepare, and determining the metrics you will use to help you. Show Notes SMART goals episode https://wholehealthempowermentproject.podbean.com/e/what-are-smart-goals-and-how-they-are-essential-to-achieving-your-health-goals/ Grab your FREEBIE - Habit Tracker at the link

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24:54

What you can learn from failed diets

Whole Health Empowerment Project- healthy eating,... ·

2022/12/29

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14:07

Knowing doesn’t equal doing with lasting behavior change

Whole Health Empowerment Project- healthy eating,... ·

2022/12/22

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22:50

Feeling embarrassed or shameful about how your body...

Whole Health Empowerment Project- healthy eating,... ·

2022/12/15

In today's episode we spend some time talking about feeling embarrassed and having shame about your body, negative things you say to yourself, address unrealistic body standards, and six ways to start moving towards body acceptance.

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24:22

How do we stay on track with our health goals when...

Whole Health Empowerment Project- healthy eating,... ·

2022/12/08

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34:45

Feeling disconnected from your body? Let’s explore...

Whole Health Empowerment Project- healthy eating,... ·

2022/12/01

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: info@triciaRD.com

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28:17

Our thoughts, and feelings, influence our behavior

Whole Health Empowerment Project- healthy eating,... ·

2022/11/24

Episode description: Today we dive deep into thoughts, feelings, and how these two things influence and drive the behavior change your desire.

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30:32

Holiday survival tips to get you get you through the...

Whole Health Empowerment Project- healthy eating,... ·

2022/11/17

Today I want to spend some time talking about what your holiday season will look like. For many of you, the stress may be starting to creep into your subconscious and you may have this overwhelming sense of dread at figuring out how you will be able to keep your health goals while also navigating all of the endless socialization and interruption of your routine.

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321 results

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