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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

08:10

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

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

2021/02/16

Episode description: In this episode we talk about what protein does, how much you need, and how you can get enough each day. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review, and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for your support in creating

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17:45

Skin issues? Maybe you’re missing these nutrients

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

2021/02/11

Episode number: 42 Episode description: We talk about nutrients needed to help your skin feel healthy. Hint: Water is one of these nutrients!!! Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for your

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14:07

Health Tip Tuesday: How To sneak veggies into your...

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

2021/02/09

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

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29:33

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

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

2021/02/04

Episode description: In this episode we talk about REAL strategies to fit exercise into your busy schedule. Show Notes: stickK https://new.stickk.com/ James Clear How to start moving, recommendations and tips to get you started (podbean.com) Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking

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14:00

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

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

2021/02/02

Episode description: This episode talks about the my-plate method of eating as well as what actually constitutes a portion size – it’s smaller than you think, and some quick tips to help you visualize what you put into your mouth. Show Notes: MyPlate | U.S. Department of Agriculture Portion Distortion, Eat Right, NHLBI, NIH Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please

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21:26

39:// Weight loss is NOT the answer to loving your...

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

2021/01/28

Episode description: In today’s episode we talk about the lies we tell ourselves about weight loss and why self-love, self-acceptance, and gratitude are a much more sustainable way of loving your body after 40. Show Notes: https://positivepsychology.com/self-acceptance/ Brené Brown (brenebrown.com) Self-Compassion (self-compassion.org) Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this

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10:32

38:// Health Tip Tuesday. Confused about Inflammatory...

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

2021/01/26

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

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26:42

36:// Dealing with low libido, crazy hormones, and...

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

2021/01/21

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

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11:53

35:// Health Tip Tuesday. Failing with Fiber? Listen...

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

2021/01/19

Episode description: This episode talks about fiber’s health benefits, how much you need, and which foods are rich in fiber. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I’m truly grateful for your support in creating

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22:50

34:// Feeling embarrassed or shameful about the way...

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

2021/01/14

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

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09:59

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

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

2021/01/12

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

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24:02

32:// What you can learn from failed diets! How to...

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

2021/01/07

Episode description: What you can learn from failed diets, Listen in to hear ways to stop being ashamed and embarrassed of failed diets and learn to reframe it into a learning experience. Learn why reviewing past behaviors is helpful to move forward and following what works for you is the best approach of all! Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate,

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12:55

Health Tip Tuesday! Four supplements that may help...

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

2021/01/05

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

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22:16

New Year New You! Ditch the resolutions for smaller...

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

2020/12/31

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

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13:13

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

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

2020/12/25

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

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18:10

Mammas take care of yourself this holiday season. 4...

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

2020/12/17

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:

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19:51

Believe it or Not! Your kids CAN eat better! Find out...

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

2020/12/10

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

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19:54

Can I really enjoy the PROCESS of creating change?

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

2020/12/03

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

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26:22

All about systems! Learn how to simplify and add...

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

2020/11/26

Episode description: In today’s episode we discuss systems, what they are, how they can help you achieve important tasks that are hard for you to get done, and questions to figure out what will work in your life when developing a system. Come listen in for some juicy learning! Show notes: https://unroll.me/ Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review and

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18:01

Navigating self-care during the holiday season, Covid...

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

2020/11/19

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

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323 results

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