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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

23:52

To weigh or not too weigh, that is the question

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

2020/11/12

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

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18:34

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

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

2020/11/05

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

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19:18

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

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

2020/10/29

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

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20:59

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

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

2020/10/22

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

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31:45

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

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

2020/10/15

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

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31:52

Will my changing hormone levels make me gain weight?...

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

2020/10/08

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

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17:04

Are these limiting beliefs are sabotaging your health...

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

2020/10/01

Episode description: Today we will talk about self-limiting beliefs and how they can prevent us from achieving the health goals we desperately desire to make happen. We will review what limiting beliefs are, some of the more common limiting beliefs we have, how limiting beliefs can deter our growth, and some ways to challenge these beliefs. Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this

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35:55

Breaking through the fitness noise! Your common...

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

2020/09/24

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

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19:33

Feeling heavy with the weight of the world, finding...

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

2020/09/18

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

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27:37

5 Health Hacks for Women in their 40's

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

2020/09/10

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

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25:25

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

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

2020/09/03

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

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23:56

Does your vagina need therapy with Dr. Lucinda Hayburn

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

2020/08/27

Episode description: In this episode, we speak with Dr. Lucinda Hayburn about the vagina, more specifically, the vaginal muscles and pelvic floor therapy. We talk about what pelvic floor therapy is, who would benefit from treatment, what a session looks like, how to find a PT who specializing in pelvic floor therapy, and the difference between pelvic floor therapy and Kegels. Show notes For more information in Dr. Lucinda Hayburn, head to her website: https://lucindahayburnpt.com/ Women's health

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22:25

Nine ways to start to eat more mindfully

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

2020/08/20

Episode description: This episode talks about mindful eating, mindless eating, and how to work towards getting into a mindset of being present- or mindful- during meals. Show notes Hunger scale: https://drive.google.com/file/d/14Kgaj98mWsBQqRie5zlhGmlG-HetcQ-F/view?usp=sharing. Other Resources: https://www.thecenterformindfuleating.org/ https://www.thecenterformindfuleating.org/resources/Documents/principles_handout_1_22.pdf Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better

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16:56

The truth about alcohol use in women

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

2020/08/13

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

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26:36

Meal Prepping Made Easy: Strategies for Beginners

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

2020/08/04

Episode description: Let’s talk about meal prepping and how to get you ready for a smoother, easier, more efficient week. Meal prepping is a way of making full meals ahead of time or preparing ingredients beforehand so that you can use them in meals you are planning for the week. Preparing ahead is a more convenient, cheaper and often healthier way of eating instead of waiting until the last minute to decide what you want to consume. Come listen to hear more tips about how to make it easier for

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17:00

How do I help and challenge my picky eater, with...

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

2020/07/30

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

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15:00

Bottling up feelings can derail health progress

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

2020/07/23

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 https://wholehealthempowermentproject.podbean.com/e/self-care-doesnt-have-to-be-so-hard-with-dr-nancy-maguire/ 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

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29:52

How to start moving, recommendations and tips to get...

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

2020/07/16

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

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22:08

All you need to know about balancing nutrition

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

2020/07/09

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13:20

Self-care doesn't have to be so hard with Dr. Nancy...

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

2020/07/02

Description: Today's episode features Dr. Nancy Maguire, clinical psychologist, who discusses the topic of self-care. Dr. Maguire discusses what self-care is, how to do it, and easy strategies that you can start today. Show Notes: Dr. Nancy Maguire can be found at: nancymaguire.com or email at: Drnancymaguire@verizon.net 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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