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

wellness-hungersatietyscale.pdf

Exploring patterns of eating and most common diets

Thu, 06 Nov 2025 10:00:29 -0500

Are my gastrointestinal Issues related to perimenopause or menopause? What causes it and what can YOU do about it?

Wed, 29 Oct 2025 16:28:49 -0400

Using the Hunger-Fullness Scale to Lose Weight Naturally

Thu, 23 Oct 2025 08:35:42 -0400

If you've been looking for a more mindful, sustainable way to approach weight loss, the hunger-fullness scale might be the tool you need. Rather than rigid rules or calorie-counting, this scale helps you tune into your body’s natural hunger cues and stop eating when you’re satisfied. By learning to listen to your body and using this scale to guide your meals, you can build healthier habits, reduce overeating, and work toward your weight loss goals naturally.

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

The Journey is the Reward: Achieving Big Lifestyle Changes

Thu, 16 Oct 2025 06:56:50 -0400

Learning to Trust your body/Rebuilding Body Trust After Years of Dieting

Thu, 09 Oct 2025 06:49:59 -0400

Beyond the Scale: The Health Implications of Different Types of Body Fat

Thu, 02 Oct 2025 14:44:48 -0400

Don’t know where to start? Keep it simple

Thu, 25 Sep 2025 06:31:58 -0400

Why Focusing on the Process Reduces Outcome Disappointment

Thu, 18 Sep 2025 10:52:27 -0400

Speak to Thrive: Turning Detrimental Statements into Positive Empowerment

Thu, 11 Sep 2025 08:48:52 -0400

Healthy Eating Hacks to Ease Perimenopause & Menopause Symptoms

Thu, 04 Sep 2025 08:47:06 -0400

Breaking Free from Emotional Eating: Simple Strategies That Actually Work

Fri, 29 Aug 2025 12:06:03 -0400

From Perfect to Possible: Transforming Your Health Journey with Progress Over Perfection

Thu, 21 Aug 2025 00:15:56 -0400

Episode Description:

Many of us have the best intentions when it comes to improving our health. We set goals, create plans, and commit to making changes. However, a common roadblock that can prevent us from achieving long-term health success is a mindset of perfectionism. While striving for perfection might seem like a good idea, it can often hinder our progress and lead to feelings of frustration and failure. In this blog post, we'll explore why we adopt a perfectionist mindset, the benefits and downfalls of this mindset, and how we can shift towards a mindset of progress to achieve sustainable health changes.

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

https://upbeat-hustler-2294.ck.page/b2164f9167

From Habits to Results: The Practice Effect

Thu, 14 Aug 2025 06:31:07 -0400

Consistent Triumph: The Path to Success Through Daily Discipline

Thu, 07 Aug 2025 07:02:31 -0400

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!

Consistency in Success, Success Through Daily Discipline, Achieving Goals with Consistency, Daily Actions for Success, Building Habits for Triumph

A New Way to Think About Health in a Changing Body

Thu, 31 Jul 2025 21:53:42 -0400

Turning Intention into Action: How to Stop Wishing and Start Doing for Your Health

Thu, 24 Jul 2025 06:43:01 -0400

Are you sitting on the sidelines missing out on what you want to do?

Fri, 18 Jul 2025 06:47:08 -0400

Nine ways to start to eat more mindfully

Thu, 10 Jul 2025 06:16:29 -0400

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 link:

https://drive.google.com/file/d/14Kgaj98mWsBQqRie5zlhGmlG-HetcQ-F/view?usp=sharing

https://www.thecenterformindfuleating.org/

https://www.thecenterformindfuleating.org/resources/Documents/principles_handout_1_22.pdf

Are you limiting beliefs sabotaging your health goals?

Fri, 04 Jul 2025 15:18:33 -0400

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 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.

"Oops, I Ate It Again: Breaking the Mindless Eating Loop"

Thu, 26 Jun 2025 06:57:04 -0400

Breaking the Loop: How to Stop Repeating What Doesn’t Serve You

Fri, 20 Jun 2025 16:47:47 -0400

Mindset Work! Choices, Consequence, and Clarity

Fri, 13 Jun 2025 07:28:18 -0400

Stop focusing on what you can't control and focus on what you can!

Thu, 05 Jun 2025 22:36:36 -0400

I know what to do but can't seem to do it. Why knowledge doesn't always equal change.

Fri, 30 May 2025 07:41:26 -0400

Are you sitting on the sidelines missing out on what you want to do?

Thu, 22 May 2025 08:59:22 -0400

What are your health non-negotiables?

Thu, 15 May 2025 06:40:44 -0400

Stop Worrying about the distractions and focus on the behaviors

Thu, 08 May 2025 08:42:41 -0400

What are the Consequences of Inaction and the future you?

Thu, 01 May 2025 06:25:19 -0400

Getting back on track when you feel like you have "gone off the rails" with your eating. Tips to feel more empowered to take action

Fri, 25 Apr 2025 11:15:22 -0400

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

Thu, 17 Apr 2025 07:28:04 -0400

Episode description: In today’s episode, we will chat about the necessary steps to creating a health plan that works for you. We will first talk about what behavior is important for you to change, 5 steps in the behavioral change model, SMART goals, and creating an accountability and support network.

Show notes:

https://accelerate.uofuhealth.utah.edu/explore/why-is-behavior-change-so-hard

https://positivepsychology.com/challenging-automatic-thoughts-positive-thoughts-worksheets/

Thank you for listening. 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

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

307:// How Your Body Uses Food for Fuel—No Labels Required

Thu, 03 Apr 2025 06:10:22 -0400

Your body is incredibly smart. Every time you eat, it gets to work breaking down food, absorbing nutrients, and turning it into energy so you can think, move, and function. It doesn’t stop to judge whether a meal was “good” or “bad.” It simply does its job, working to nourish you in the best way possible.

But what your body needs shifts over time. In perimenopause and menopause, those needs change in ways that might surprise you. Learning to fuel yourself with what truly supports your body—without guilt or restrictive thinking—can make all the difference in how you feel every day.

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

306: // The Little Habits That Sneak Up on You—and How to Take Back Control

Thu, 27 Mar 2025 05:58:39 -0400

Have you ever found yourself mindlessly snacking while scrolling through your phone, or grabbing a few extra bites while cleaning up after dinner? These small, seemingly harmless habits tend to creep back into our daily routines without us even realizing it. Over time, they add up—leading to unexpected weight gain and frustration.

305:// Ditch the Diet: How to Shift Your Mindset to Health-Focused Eating in Perimenopause and Beyond

Thu, 20 Mar 2025 06:09:06 -0400

For many women over 40, weight loss has long been tied to dieting—counting calories, restricting foods, and following strict plans in hopes of seeing a lower number on the scale. But as we enter perimenopause and post-menopause, our bodies undergo significant changes that demand a new approach. Instead of chasing quick fixes, it's time to embrace a sustainable, health-centered mindset that prioritizes nourishment, balance, and well-being over weight loss alone

.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

304:// Should Pre and Postmenopausal Women Use a Weighted Vest?

Thu, 13 Mar 2025 08:34:11 -0400

Weighted vests have gained popularity as a tool for improving strength, bone density, and overall fitness. For women in premenopause, menopause, and postmenopause, the potential benefits of using a weighted vest may be especially valuable. But what are the actual benefits, and are there any risks to be aware of? Let’s dive into the purpose, benefits, and precautions of using a weighted vest during midlife and beyond.

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

303:// Naturally Occurring Foods That Act Like GLP-1: Can They Help Control Hunger?

Thu, 06 Mar 2025 06:36:50 -0500

GLP-1 (glucagon-like peptide-1) receptor agonists have been gaining attention for their role in weight loss and appetite control. Medications like Ozempic, Wegovy, and Mounjaro work by mimicking the GLP-1 hormone, which regulates blood sugar, slows gastric emptying, and reduces appetite. But what if you could support your body’s natural GLP-1 production with food? Let’s explore naturally occurring foods that can enhance GLP-1 levels and whether they can help with food noise the way medications do.

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

302:// How Your Emotions, Mental Health, and Unmet Needs Impact Your Eating, Hormones and Weight Loss

Fri, 28 Feb 2025 05:37:37 -0500

302:// How Your Emotions, Mental Health, and Unmet Needs Impact Your Eating, Hormones And Weight Loss

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

For many women over 40, losing weight isn’t just about calories and exercise—it’s about emotions, mental health, and the deeper needs that often go unmet. If you’ve struggled with weight despite doing “everything right,” it may be time to look beyond diet and exercise and explore the connection between your emotional well-being, hormones, and your body’s ability to lose weight.

301:// Insulin Resistance in Perimenopause and Menopause: What You Need to Know

Thu, 20 Feb 2025 05:24:11 -0500

As women transition through perimenopause and menopause, they often notice changes in their weight, energy levels, and overall health. One key factor that can contribute to these changes is insulin resistance—a condition where the body’s cells don’t respond efficiently to insulin, leading to blood sugar imbalances and increased fat storage. Understanding insulin resistance and how to manage it can be crucial for maintaining health and well-being during this stage of life.

Angela Mansfield: A toolkit to outsmarting pre-diabetes and diabetes. Episode link below.

https://wholehealthempowermentproject.podbean.com/e/a-toolbox-to-outsmarting-and-beating-pre-diabetes-and-diabetes-with-angela-manderfeld-rd/

300:// The Power of Self-Monitoring in Your Weight Loss and Health Journey

Fri, 14 Feb 2025 22:33:30 -0500

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.

299://Embracing the Journey: Why It’s Hard Before It Gets Easier

Thu, 06 Feb 2025 06:50:35 -0500

Episode Description:

Changing your health habits isn’t just about following a new meal plan or committing to a workout routine—it’s about breaking old patterns that have been ingrained for years. For women, especially those navigating midlife changes, the process can feel overwhelming, frustrating, and even discouraging at times. The truth is, transforming your health will feel hard before it gets easier. But that doesn’t mean it’s impossible.

If you’ve ever started a new habit with excitement, only to feel stuck or unmotivated a few weeks later, you’re not alone. The key is understanding why this happens and knowing how to push through the discomfort so you can reach the other side—where real change happens.

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 yIou 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

298:// How Our Emotional State Influences Our Weight

Thu, 30 Jan 2025 05:40:05 -0500

Our emotions are powerful forces that influence nearly every aspect of our lives—including our weight. While many people focus on diet and exercise as the keys to weight management, the truth is that our emotional state often plays an equally significant role. By understanding how emotions impact weight and overall health, you can take a more holistic approach to wellness that addresses both the body and mind.

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

297:// Why Discipline is the Key to Thriving Through Perimenopause and Menopause

Thu, 23 Jan 2025 20:16:17 -0500

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

296:// Why do we as women always make ourselves the last priority and how can we start to do things differently?

Thu, 16 Jan 2025 14:35:14 -0500

As women, we’re often praised for our ability to juggle countless responsibilities—caring for our families, excelling in our careers, and supporting our communities. But somewhere along the way, we tend to place our own needs at the bottom of the priority list. This pattern, particularly common among women over 40, can have significant implications for both mental and physical health. Let’s explore why this happens, the risks it poses, and how prioritizing yourself can transform your well-being.

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

https://wholehealthempowermentproject.podbean.com/e/what-are-smart-goals-and-how-they-are-essential-to-achieving-your-health-goals/

295:// Why You Can’t Shame Yourself into Losing Weight—And Why It Matters for Women Over 40

Thu, 09 Jan 2025 06:15:04 -0500

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.

How can you start to align with your health goals? Three actionable steps. Listen Here.

Thu, 02 Jan 2025 05:31:00 -0500

In our episode today, 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

Grab your FREEBIE - Habit Tracker at the link below.

https://www.canva.com/design/DAFWtAWkLz0/rfWEKzPIphjN6JR2WDDRZQ/view?utm_content=DAFWtAWkLz0&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink

Where can you find us?

https://lucindahayburnpt.com/

Beyond Blame: Embracing Responsibility for Your Health

Thu, 26 Dec 2024 20:42:00 -0500

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

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

Does your vagina need therapy with Dr. Lucinda Hayburn

Thu, 19 Dec 2024 06:49:40 -0500

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/

Want to make a lasting change? Five ways to get you started.

Thu, 12 Dec 2024 06:11:55 -0500

290:// Don’t Wait for January: Achieve Your Health Goals Today

Thu, 05 Dec 2024 06:18:51 -0500

As the year draws to a close, it’s natural to reflect on the goals you set months ago. If you’re feeling disappointed because you haven’t achieved your health goals yet, you’re not alone. But here’s the good news: the year isn’t over, and your goals are still within reach. Even if you don’t completely hit the target, taking meaningful steps forward can set you up for success in the new year.

Let’s explore how to overcome disappointment and reignite your motivation to finish the year strong with your health goals.

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

289:// Mastering Self-Acceptance: Stop Letting Your Looks Dictate How You Feel About Yourself

Thu, 28 Nov 2024 21:47:07 -0500

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

288:// How to Start or Tweak Your Health, Wellness, or Self-Care Routine Incorporating Strategies from "Atomic Habits"

Thu, 21 Nov 2024 11:58:20 -0500

Whether you are starting a new goal or redefining a routine you are already working on - it can feel overwhelming and hard to squeeze in and become good at it due to the already high demands of work and life. However, we do know that there are some things that can create habits that stick—and ensure they’re truly serving your goals. Drawing inspiration from James Clear’s Atomic Habits, let’s explore actionable steps to build or improve your routine, plus questions to evaluate its effectiveness over time.

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

wellness-hungersatietyscale.pdf

287:// Using the Hunger-Fullness Scale to Lose Weight Naturally

Thu, 14 Nov 2024 06:17:38 -0500

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

286:// Can I lose weight without counting calories? Let's talk about other options.

Thu, 07 Nov 2024 06:59:32 -0500

Losing weight without counting every calorie? Yes, it’s possible—and it might even be more sustainable, especially for women over 40. By focusing on balanced, nutrient-dense meals, tuning in to your body's signals, and making a few mindful adjustments, you can reach your health goals without calorie obsession. Here’s a guide to get you started on a balanced, calorie-free weight management approach.

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

285:// How to Overcome Learned Helplessness: Sustainable Weight Loss and Healthy Eating After 40

Thu, 31 Oct 2024 06:49:48 -0400

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

284:// The Illusion of Progress: Why Thinking, Hoping, and Talking Aren’t Enough

Thu, 24 Oct 2024 05:57:25 -0400

Recently I was scrolling through social media, and I heard this clip about wanting something isn’t the same as doing it, thinking about isn’t the same as doing it, hoping for it doesn’t mean doing it.

It's a common trap: we spend a lot of time thinking about our health goals, discussing them with friends, or even planning how we'll get there. But as comforting as these actions might be, they aren’t the same as actually doing what’s necessary to make those changes happen. The reality is, no amount of hoping or talking can replace the power of consistent, purposeful action.

Let’s dig deeper into why thinking, hoping, and talking often give us a false sense of progress—and what we can do to break free from this cycle.

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

283// How Do I Deal with Emotional Eating or Cravings?

Thu, 17 Oct 2024 08:38:48 -0400

Let’s be real—most of us have turned to a snack (or two… or three) when we’re feeling stressed, tired, or just overwhelmed. For women in perimenopause and menopause, emotional eating can be an even bigger challenge. Hormonal changes, fluctuating moods, and stress can all trigger cravings that seem impossible to ignore. The good news? You can learn to manage emotional eating and cravings with a few practical strategies. Let’s dive into how you can do this in a way that’s gentle, realistic, and totally doable.

282:// Can Healthy Eating Improve My Energy and Reduce Perimenopause and Menopause Symptoms?

Thu, 10 Oct 2024 06:40:04 -0400

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.

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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:
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281:// Why Is It Harder to Lose Weight Now Than It Was in My 20s or 30s?

Thu, 03 Oct 2024 06:00:00 -0400

As women reach their 40s, many notice that shedding the weight is no longer as simple as it used to be in their 20s or 30s. The same diet plans or workout routines that once worked no longer work, leaving many frustrated and confused. The truth is, as we age, our bodies undergo significant changes that can affect weight loss. Let’s explore the 5 main reasons behind why it’s harder to lose weight as we get older and what we can do about it.

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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

280:// From All-or-Nothing to Incremental Change: Why Every Small Step Counts

Thu, 26 Sep 2024 12:52:28 -0400

We’ve all experienced that intense desire for change – the moment when we commit to a new diet, workout routine, or health goal with the best of intentions. But far too often, it comes with an all-or-nothing mentality: "If I can’t stick to this perfectly, why bother at all?" This mindset can be paralyzing, leading to burnout, frustration, or, worse, inaction. However, there’s a healthier, more effective way to approach change. By shifting from an all-or-nothing approach to one that embraces incremental progress, you can achieve lasting success without the stress.

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

279: // From Wishing to Doing: How to Commit to Your Health and Wellness Goals

Thu, 19 Sep 2024 06:53:44 -0400

Episode Description:

When it comes to making lasting changes in your health and wellness, one of the biggest obstacles is often ourselves. We say things like "I'll try to eat better," or "Maybe I'll work out tomorrow." This kind of passive language might feel safe, but it’s also what keeps us stuck in the planning phase rather than actually taking action.

In order to see real results—whether it’s losing weight, boosting your energy, or improving mental clarity—you need to move from passive intention to active commitment. In other words, shift from saying "I’ll try" to "I’m committed." Here's how.

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

Headline Analyzer - Emotional Marketing Value (aminstitute.com)

278:// From Comparison to Self-Compassion: Honoring Your Unique Health Journey

Thu, 12 Sep 2024 06:06:49 -0400

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.

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

277:// From Quick Fixes to Lasting Wellness: Why Health Requires Patience

Thu, 05 Sep 2024 06:29:26 -0400

Past Episode to listen to:

https://wholehealthempowermentproject.podbean.com/e/mindset-choices-consequences-and-clarity/

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

276:// From Perfect to Possible: Transforming Your Health Journey with Progress Over Perfection

Thu, 29 Aug 2024 06:00:00 -0400

Episode Description:

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

275:// Turning Intention into Action: How to Stop Wishing and Start Doing for Your Health

Thu, 22 Aug 2024 08:38:24 -0400

Episode Description:

We’ve all been there: setting intentions to improve our health—promising to eat better, exercise more, get enough sleep—but somehow, these intentions often fall by the wayside. Why is it that despite our best intentions, we struggle to take consistent action? And when we do manage to act, what makes the difference? Understanding these dynamics can be the key to finally turning our intentions into lasting habits.

Past Episode to listen to:

https://wholehealthempowermentproject.podbean.com/e/mindset-choices-consequences-and-clarity/

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

274:// Putting in the Work, Not Seeing the Results? Strategies for Health and Wellness Success

Thu, 15 Aug 2024 06:12:58 -0400

Episode Description:

Today, we will explore the challenges of waiting for progress to happen, what to do when you find yourself at a crossroad, and how to maintain your mindset and strength to continue on your journey.

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

273:// Embracing Change: Promoting Health While Accepting Your Evolving Body

Thu, 08 Aug 2024 06:00:00 -0400

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

272:// Running on Empty: The Health Risks and How to Refill Your Tank

Thu, 01 Aug 2024 06:04:43 -0400

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

271:// The Rollercoaster of Dieting: Managing and Overcoming Inconsistencies

Thu, 25 Jul 2024 05:26:33 -0400

Episode description: Embarking on a healthy journey often starts with excitement and determination, but as challenges arise, maintaining motivation becomes difficult. Initially fueled by hope and resolve, many find themselves disheartened when the desired results, such as weight loss or improved health markers, don't materialize as quickly as expected. This frustration can lead to inconsistency and feeling stuck. If this sounds familiar, you're not alone. It's important to understand the reasons behind these challenges before addressing consistency. Listen to this episode.

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:
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Long Term Effects of Child Abuse and Neglect (preventchildabuse.org)

270:// Unseen Scars: The Health Consequences of Past Trauma"

Thu, 18 Jul 2024 06:29:10 -0400

How Trauma Affects Our Health - CTHC at UCSF Univ of Cal at SF - Center to advance trauma informed carePast trauma may haunt your future health - Harvard Health

The Relation Between Adverse Childhood Experiences and Adult Health: Turning Gold into Lead - PMC (nih.gov)

ACEs-Questionnaire.pdf (showhope.org)

Long Term Effects of Child Abuse and Neglect (preventchildabuse.org)

Take The ACE Quiz — And Learn What It Does And Doesn't Mean : Shots - Health News : NPR

In today's episode, we delve into the growing body of research revealing the profound and lasting effects of childhood trauma on our long-term health. We'll explore how experiences from our early years can shape our well-being far into adulthood, impacting both mental and physical health. Join us as we uncover the intricate link between past trauma and its interference with your future health, and discuss steps to recognize and address these hidden influences.

Where can you find us?

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:
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269:// Conquer Nighttime Snacking: Tips for a Healthier You

Thu, 11 Jul 2024 05:56:21 -0400

Many of us find ourselves reaching for snacks late at night, not out of hunger, but out of habit. This common behavior can derail our health goals, contribute to unwanted weight gain, and disrupt our sleep patterns. If you're looking to break the cycle of nighttime eating, here are some practical strategies to help you reclaim control and improve your overall 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

268:// Seeing Possibilities: Overcoming Comparison to Embrace Your Potential

Thu, 04 Jul 2024 08:02:00 -0400

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

267:// Why Focusing on the Process Reduces Outcome Disappointment

Wed, 26 Jun 2024 20:33:57 -0400

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

266:// The Journey is the Reward: Achieving Big Lifestyle Changes

Thu, 20 Jun 2024 06:36:06 -0400

When it comes to making significant lifestyle changes, it's natural to focus on the outcome. Whether it's losing weight, getting fit, or achieving a healthier lifestyle, we often fixate on the end goal. However, this mindset can sometimes hinder progress and create unnecessary stress. Instead, shifting your focus to the journey itself can lead to more sustainable and fulfilling results. Let's explore why this approach is beneficial and how you can implement it in your 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

265://The Secret to Better Health: Embracing What You Avoid

Thu, 13 Jun 2024 07:38:41 -0400

We've all been there—knowing exactly what we need to do to improve our health but finding endless reasons to avoid it. Whether it's skipping workouts, neglecting healthy eating, or putting off stress management practices, the magic you seek in transforming your health often lies in the work you are avoiding. Let's explore why this happens and how to overcome it to achieve the health and wellness you desire.

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

264:// Beyond the Scale: The Health Implications of Different Types of Body Fat

Thu, 06 Jun 2024 06:31:11 -0400

In this episode we review the crucial differences between subcutaneous and visceral fat, their roles in the body, and their respective health implications. We also talk about practical strategies for managing both types of fat through a healthy diet, regular exercise, lifestyle modifications, and professional guidance. Understanding and managing these fats is key to achieving better overall health 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

263:// Low-Hanging Fruit for Healthy Habits: Small Changes, Big Results

Thu, 30 May 2024 05:52:01 -0400

Are you looking to make lasting changes in your life but don't know where to start? This blog post explores the concept of picking the low-hanging fruit—small, manageable adjustments that can lead to significant improvements over time. Learn why starting with simple, achievable goals can build confidence, reduce overwhelm, and create a strong foundation for more complex behavior changes. Discover practical steps and examples in health, productivity, and stress management to help you begin your journey towards sustainable transformation. Start small and watch as these incremental changes lead to profound results.

Show Notes:

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

262:// Sifting Through Lies: The Real Facts on these two Nutrition Claims

Thu, 23 May 2024 06:00:00 -0400

1. Adding a pinch of salt to your water daily

2. Diet sodas? Yay or nay?

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:
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261:// Speak to Thrive: Turning Detrimental Statements into Positive Empowerment

Thu, 16 May 2024 05:34:25 -0400

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

Podcast: https://wholehealthempowermentproject.podbean.com/

260:// From Habits to Results: The Practice Effect

Thu, 09 May 2024 06:28:13 -0400

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:
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Overview of Endocrine Disruption | US EPA

259:// The Two-Day Rule: Your Pathway to Consistent Health Habits

Thu, 02 May 2024 07:05:40 -0400

In the journey toward better health and wellness, consistency is key. Yet, maintaining a routine can be challenging amidst the hustle and bustle of everyday life. That's where the "Two-Day Rule" comes into play—a simple yet powerful concept that can transform how we approach our habits and ultimately, our 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

258:// Claiming Your Power: The Journey of Self-Commitment and Resilience

Thu, 25 Apr 2024 17:13:02 -0400

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

257:// The Power of Belief: How Your Confidence Can Transform Your Health Journey

Thu, 18 Apr 2024 07:23:33 -0400

256:// Breaking the Cycle: Understanding Why We Fall Back Into Old Habits and How to Overcome Them

Thu, 11 Apr 2024 06:13:43 -0400

Instagram: www. instagram.com/wholehealthempower

FB Group: 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

255:// Hard Decisions, Brighter Tomorrow: Sacrifice and Health Renewal

Thu, 04 Apr 2024 07:25:08 -0400

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

Thu, 28 Mar 2024 06:28:07 -0400

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

FB Group: 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

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

Thu, 21 Mar 2024 06:48:56 -0400

Instagram: www. instagram.com/wholehealthempower

FB Group: 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.

252:// Navigating Health: Identifying Opportunities and Overcoming Obstacles

Thu, 14 Mar 2024 06:35:40 -0400

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.

251: // Unlock the Secret to Sustainable Fitness with Zone 2 Workouts!

Thu, 07 Mar 2024 06:00:00 -0500

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

250:// Beyond Blame: Embracing Responsibility for Your Health

Thu, 29 Feb 2024 06:25:42 -0500

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

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

249:// Embracing Discomfort: The Key to Learning Something New

Thu, 22 Feb 2024 07:47:15 -0500

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.

248:// Tiny Toxins: How Microplastics Are Everywhere and What They Mean for Our Health

Thu, 15 Feb 2024 17:56:20 -0500

247// Protect Your Hormonal Harmony: Understanding Endocrine Disruptors and Their Health Effects

Thu, 08 Feb 2024 06:29:19 -0500

National Institute of Environmental Health Sciences: Endocrine Disruptors (nih.gov)

Common EDCs and Where They Are Found | Endocrine Society

Dietary changes can reduce exposure to endocrine-disrupting chemicals, FIGO study shows | Program on Reproductive Health and the Environment (ucsf.edu)

Endocrine disruptors | Environmental Health Sciences Center (ucdavis.edu)

https://www.ewg.org/foodnews/

FREEBIES

5 things you should be doing today if you are over 40!

Mirror Magic Body Quotes and Affirmations for Confidence

https://upbeat-hustler-2294.ck.page/b2164f9167

246:// From Sweet Dreams to Salty Seas: Understanding Cravings

Thu, 01 Feb 2024 06:59:39 -0500

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 🎙️🍏

245:// Consistent Triumph: The Path to Success Through Daily Discipline

Thu, 25 Jan 2024 06:00:00 -0500

Download your FREE Yearly Goals Worksheet!

Consistency in Success, Success Through Daily Discipline, Achieving Goals with Consistency, Daily Actions for Success, Building Habits for Triumph

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

Thu, 18 Jan 2024 07:04:31 -0500

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/

243:// Navigating the World of Dietary Supplements: A Guide to Safety

Thu, 11 Jan 2024 06:00:00 -0500

Dietary Supplements | FDA

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

Health Information (nih.gov)

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!

https://upbeat-hustler-2294.ck.page/b2164f9167

242:// Beyond Resolutions: Crafting Your Success Story in 2024!

Thu, 04 Jan 2024 07:02:04 -0500

Welcome to 2024! Happy New Year!

It's that time of the year when your social media feeds are bombarded with New Year's resolutions which are often vague and big and DON'T WORK!

But what if you really want to strive for something that you have a strong desire to achieve. How can you move forward with that intent? This is where goals come into the picture.

Reflecting and planning goals helps provide focus, clarity, and attention to what you desire while giving you a direction (roadmap) on how to get there.

Based on research indicating a higher likelihood of achieving goals when they are documented, seize the opportunity to utilize the Yearly Goals Worksheet crafted specifically for you. Take a moment to jot down your personal goals, propelling yourself toward the realization of your aspirations.

Download your FREE Yearly Goals Worksheet! https://upbeat-hustler-2294.ck.page/b2164f9167

Past Episodes that May Help in your goal setting.

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/

Finding Your Why?

https://wholehealthempowermentproject.podbean.com/e/what-is-your-why-why-do-you-want-to-make-healthy-changes/

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

Thu, 28 Dec 2023 07:34:28 -0500

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 Checklist for Balanced Blood Sugar for More Energy - My Top 7 S-E-C-R-E-T-S"

Home - Outsmart Your Diabetes

Angela Manderfeld (@outsmartyourdiabetes) • Instagram photos and videos

Outsmart Your Diabetes Book - Outsmart Your Diabetes

Keywords: type 1 diabetes vs type 2 diabetes, diabetes mellitus, insulin, prediabetes, doihaveprediabetes, certified diabetes educator

240://Fan Favorite: 6 lifestyle changes that help balance your hormones!

Thu, 21 Dec 2023 06:42:22 -0500

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

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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.

Where can you find us?

Keywords: motivate, self-care, tips, taking care of yourself

239://Reflect, Rejoice, Repeat: Year-End Review

Thu, 14 Dec 2023 01:02:33 -0500

238:// Crave Chronicles: Unmasking the Secrets Behind Fast Food’s Allure

Thu, 07 Dec 2023 07:44:18 -0500

237://Beyond Willpower: A Comprehensive Guide to Health Behavior Change Using the Six Sources of Influence.

Thu, 30 Nov 2023 02:50:23 -0500

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.

236:// ”Feasting with Intent: Nourishing Your Body and Soul on Thanksgiving”

Thu, 23 Nov 2023 09:15:05 -0500

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!"

SEO keywords: Healthy Thanksgiving, Nutritious Thanksgiving, Thanksgiving wellness, Nutrition tips for Thanksgiving, Wellness during Thanksgiving, Gratitude and well-being, Thanksgiving self-care

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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.

Where can you find us?

235:// Pivoting Towards Success: Refocusing on Year-End Goals for a Healthier You

Thu, 16 Nov 2023 08:40:21 -0500

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.

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Where can you find us?

SEO keywords: year-end goals, year-end reflections, finish the year strong, year-end success, year-end achievements, year-end self-improvement, health and wellness goals, healthy lifestyle, wellness journey

234//: Lessons in Health: The Beautiful Duality of Failure and Progress

Thu, 09 Nov 2023 01:51:00 -0500

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.

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Where can you find us?

Social, clinical, and policy implications of ultra-processed food addiction (bmj.com)

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

233:// Food Addiction: A Deeper Dive into Unhealthy Eating Habits

Thu, 02 Nov 2023 07:42:51 -0400

Yale-Food-Addiction-Survey.xlsx (live.com)

(4) What Is The Evidence That Food Addiction Exists? - YouTube

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Where can you find us?

SEO keywords: food addiction, compulsive eating, unhealthy eating behaviors, addiction to food, food addiction symptoms, causes of food addiction, nutrition and food addiction

232:// Embracing Change: How to Redefine Sacrifice on Your Health Journey

Thu, 26 Oct 2023 07:08:43 -0400

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.

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231// From Compulsion to Calm: Navigating Your Thoughts About Food

Thu, 19 Oct 2023 07:13:41 -0400

230// Health today, thriving tomorrow: Your Role in your family well-being.

Thu, 12 Oct 2023 11:56:12 -0400

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.

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229// Balancing Act: Preventing Burnout in Your 40s and Beyond

Thu, 05 Oct 2023 06:00:00 -0400

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.

228 // Stop focusing on what you can’t control and focus on what you can.

Thu, 28 Sep 2023 07:38:46 -0400

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

227/ Unleashing Your Potential: The Beauty of the Journey

Thu, 21 Sep 2023 01:04:00 -0400

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.

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Where can you find us?

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

226// Gaining Confidence and Keeping Promises to Myself: A Journey to Self-Reliability

Thu, 14 Sep 2023 07:30:21 -0400

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.

225// Why You Need to Take Action, Not Just Rely on Motivation

Thu, 07 Sep 2023 05:02:17 -0400

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.

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Where can you find us?

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

224/What’s the meaning and etiology of my food cravings?

Thu, 31 Aug 2023 07:03:08 -0400

Have you ever had this overwhelming desire or strong urge to eat a particular food?
On today’s episode we tackle the meaning or etiology of these cravings and urges that you may experience, and you may be surprised to find out they are caused by many factors such as:

Physiological
Psychological
Environmental
Evolutionary
Genetic

Oftentimes, what is causing your craving may be oversimplified, but it may be more complex in nature than you realize. When it comes to our health, everyone is different! What causes a symptom for you may not cause a symptom for someone else.

What is happening in your body and your health is individualized to you and only you. It’s a discovery process that will bring you many clues unique to you. Once you can understand the etiology of why these cravings and urges are happening to you, then you can start looking for a solution if you feel like it is negatively impacting your life.

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Where can you find us?

Keywords: motivate, self-care, tips, taking care of yourself

223:// Rethinking Women’s Wellness: Challenging Common Beliefs for a Balanced Life

Thu, 24 Aug 2023 07:09:27 -0400

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Where can you find us?

Magnesium - Health Professional Fact Sheet (nih.gov)

Keywords: motivate, self-care, tips, taking care of yourself

222/ Monumental magnesium and why it’s important for pre and post-menopausal women like you!

Thu, 17 Aug 2023 06:00:00 -0400

Show Notes:

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:

Hot Flashes and Night Sweats
Mood Swings and Anxiety
Insomnia and Sleep Disturbances
Muscle Cramps and Joint Pain
Bone Health Concerns

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.

Diabetes
Heart disease
Migraines
Osteoporosis

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:

Anxiety/irritability
Muscle cramps and spasms
Trouble sleeping/insomnia
Nausea
Vomiting
Loss of appetite

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.

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Where can you find us?

Keywords: motivate, self-care, tips, taking care of yourself

221/ What’s all the hype about protein? Are you getting enough?

Thu, 10 Aug 2023 06:00:00 -0400

Episode description:

Protein has become the new hype of the fitness community. Questions about protein have been made in a huge amount of google searches.

Protein powder: 673,000 google searches
Protein rich foods: 301,000 google searches

Most of us are typically focused on calorie intake, so we often don’t see the composition of what we were eating. Protein has recently become the media darling of the nutrition world – and with good reason as it serves many vital functions. Some of that is likely related to the importance of building muscle and losing weight and how protein helps with that goal. However, it’s also important to note that protein isn’t the only thing your body needs for optimal function. We have seen the marketing for high protein supplements, added protein to normal food items, people become obsessive and maybe even disordered around the idea of eating protein and only protein. Protein rich foods are seen as healthier versions of some of the same food items that don’t have protein.

On our episode today we talk about what protein is, why it’s necessary, kinds of protein, how much protein is necessary daily and when you are engaging in workouts., and some things to think about when increasing your protein intake.

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Where can you find us?

Keywords: motivate, self-care, tips, taking care of yourself

220// I’m eating and I don’t know why. Am I hungry or am I eating due to habit? Sound like you?

Thu, 03 Aug 2023 06:00:00 -0400

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.

Are you stressed, bored, uncomfortable or tired?
Do you just want to get comfortable and kick your feet up after a long day?
Are you hanging out with your loved one after the kids are finally in bed?

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:

The composition of your meals
Exercising too much

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?

Where can you find us?

https://www.youtube.com/watch?v=mAflHLM9Qrc.

Keywords: motivate, self-care, tips, taking care of yourself

219// Life is too hard to be standing in your own way!

Thu, 27 Jul 2023 06:00:00 -0400

218//: Are you body shaming yourself or others?

Thu, 20 Jul 2023 06:40:48 -0400

Episode description:

In today’s episode we talk about body shaming - self-criticism of your body or someone else’s - in relation to a recent experience I had in which body shaming led me into a shame spiral. Some examples of body shaming include: “I’m so fat; I hate my fill in the blank; I feel so fat today”, and “I shouldn’t have eaten that.”

Research shows that women have as many as 13 negative thoughts per day about their body, with 91% of women being overall dissatisfied with their bodies.

We talk about some of the negative impacts such as decreased self-esteem, anxiety and depression, as well as disordered eating and body dysmorphia.

So what works to help decrease body shaming? I honestly don’t know what would work for you. What I do know is that working with my therapist, reading and learning about the topic, and a lot of practice seemed to help. Rethinking how I used and followed on social media also helped normalize my feelings about my body. Some helpful IG accounts included:

Bodypositivememes
Thebodypositive
I_weigh
Bodyimagewithbri
Alissarumseyrd
dietitiananna
yrfatfriend

Some books that may help you.

Body Positivity: Connie Sobczak: embody: Learning to Love Your Unique Body (and quiet that critical voice!)
Body Neutrality: Anne Poirier: The Body Joyful - Shaping Perspectives
The body is not an apology - Sonya Renee Taylor
You just need to lose weight and What we don’t talk about when we talk about fat - Aubrey Gordon

If you are just starting on the body love journey, body neutrality may be the place to start.

However, if all of this seems too overwhelming for you today - perhaps start with this video about self-love

Other Helpful Resources include:

Body Shaming - HelpGuide.org

Body dysmorphic disorder - Symptoms and causes - Mayo Clinic

11 Facts About Body Image | DoSomething.org

https://wholehealthempowermentproject.podbean.com/e/hating-your-body-let-s-talk-about-two-movements-that-may-help-you-body-positivity-and-body-neutrality/

https://www.youtube.com/watch?v=mAflHLM9Qrc - Embracing Your Critical Voice: The Gateway To Self-Love | Connie Sobczak

https://thebodypositive.org

5 Steps to Body Neutrality | National Eating Disorders Association

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Where can you find us?

Keywords: motivate, self-care, tips, taking care of yourself

217//: Stop worrying about the distractions and focus on the behaviors!

Thu, 13 Jul 2023 06:00:00 -0400

Episode Description:

Have you ever decided that you wanted to make this big health change and go all in on how to get there? It starts with this idea which leads to endless hours of research because you want to make sure you have all of the correct information so you can succeed and do it ‘“perfectly”. You start reading about what you need to do and researching the products that will help you get there like an apple watch, piece of exercise equipment, an app that will support you, or even the best foods to consume. All of a sudden you end up down this rabbit hole of all things health and fitness. What started out as trying to find a simple plan has now led to hours and hours of research with limited to NO action being taken to get to the goal. You got distracted by the mental noise in your head and didn’t take any ACTION to get closer to what you wanted to achieve in the first place.

On today's podcast we explore the idea of focusing more on the behavior than the mental noise swirling around that prevents us from getting to where we want, why we get distracted, and helpful strategies that can actually make us take action instead of getting distracted by the endless knowledge that seems to be abundance, especially when we are trying something new. Sound like you?

Come listen here.

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Keywords: motivate, self-care, tips, taking care of yourself

216// Why do I need to hold myself accountable and how do I do it.

Thu, 06 Jul 2023 07:33:06 -0400

215// Is it really possible to change our habits as we age? Let’s talk about neuroplasticity!

Thu, 29 Jun 2023 02:05:33 -0400

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Keywords: motivate, self-care, tips, taking care of yourself

214//Why we make excuses and how to overcome them.

Thu, 22 Jun 2023 06:00:00 -0400

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Keywords: motivate, self-care, tips, taking care of yourself

213// Here’s to new beginnings!

Thu, 15 Jun 2023 03:14:00 -0400

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!

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Discover the health changes you can make today to preserve your health for tomorrow.

Where can you find us?

8 Subtle Clues You Are Ignoring Your True Desires | Psychology Today

Keywords: motivate, self-care, tips, taking care of yourself

212// 8 subtle clues that your body is telling you to tune into

Thu, 08 Jun 2023 06:06:37 -0400

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.

Keywords: motivate, self-care, tips, taking care of yourself

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Discover the health changes you can make today to preserve your health for tomorrow.

Where can you find us?

Emotion Regulation: Definition + 21 Strategies to Manage Emotions - The Berkeley Well-Being Institute (berkeleywellbeing.com)

211// Emotional dysregulation and how it makes it hard for you to meet your health goals

Thu, 01 Jun 2023 06:00:00 -0400

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:

Parenting (cornell.edu)

Keywords: motivate, self-care, tips, taking care of yourself

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Discover the health changes you can make today to preserve your health for tomorrow.

Where can you find us?

210// Oh how we love free food!

Thu, 25 May 2023 06:44:52 -0400

Episode Description: This episode talks about the allure of free food and how we can start to dig deeper into our relationship with food by thinking about why it is so enticing to us as well as how it can help strengthen our relationship with ourselves.

Keywords: motivate, self-care, tips, taking care of yourself

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Discover the health changes you can make today to preserve your health for tomorrow.

Where can you find us?

https://www.cdc.gov/alcohol/fact-sheets/womens-health.htm

209// Rethinking our relationship with alcohol

Thu, 18 May 2023 06:44:43 -0400

Episode description:

When I first started this podcast back in 2020, I did an episode on alcohol use in women. This year, new recommendations came out about this topic so I thought it was important to revisit it. Why is this topic important? I feel like we all tout this idea that alcohol is beneficial for us because of its possibility of decreasing heart disease risk. Certainly, the Mediterranean diet, which is lauded for its health benefits, includes red wine. New research suggests that even alcohol in low to moderate intake poses a risk to your health.

If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

Helpful Resources:

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.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help

https://www.samhsa.gov/find-help/national-helpline

No level of alcohol consumption is safe for our health (who.int)

Canada’s Guidance on Alcohol and Health: Final Report (ccsa.ca)

Facts about moderate drinking | CDC

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Where can you find us?

wellness-hungersatietyscale.pdf (berkeley.edu)

Keywords: motivate, self-care, tips, taking care of yourself

208// 6 lifestyle changes that help balance your hormones

Thu, 11 May 2023 06:53:03 -0400

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

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

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Discover the health changes you can make today to preserve your health for tomorrow.

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Keywords: motivate, self-care, tips, taking care of yourself

207// We need to fail in order to redefine our success

Thu, 04 May 2023 06:00:00 -0400

Episode Description: In this episode we talk about the thing we all fear the most - failure - and why it is necessary when making important health related changes.

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Five simple things you can do today to keep yourself healthy for tomorrow?

CLICK BELOW

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Keywords: motivate, self-care, tips, taking care of yourself

206// What excuses are you using to not achieve what you want?

Thu, 27 Apr 2023 06:39:39 -0400

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.

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Keywords: motivate, self-care, tips, taking care of yours

205// Besides food, what can I do to soothe myself?

Thu, 20 Apr 2023 06:00:00 -0400

Episode description: In this episode, we talk about why using food as comfort may make you feel good in the short term but digging deeper into your feelings will help you truly achieve the long-lasting health changes you desire and trying to find an outlet to help aide in comforting you.

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Nutrition | Nutrition Studies Research Group | Stanford Medicine

Keywords: motivate, self-care, tips, taking care of yours

204// Restoring the gut microbiome to help decrease your risk of chronic disease

Thu, 13 Apr 2023 08:05:04 -0400

Episode Description: In this episode we talk about the gut microbiome including what it is, its impact on health and chronic disease and how to create diversity to minimize disease risk.

Mentioned in the episode:

Tim Spector – BOOK: Food for Life
What Role Does our Microbiome Play in a Healthy Diet? - with Tim Spector - YouTube
Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62 - YouTube – Book: The Good Gut
Nutrition Studies Research Group Stanford University

American Gut Project - American Gut - SciStarter
British Gut Project – send poo to them; UK did better than US

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Keywords: motivate, self-care, tips, taking care of yours

203// Hot Topic: Let’s talk about weight loss medications: Ozempic, Wegovy, and Mounjaro. Is it something you are considering?

Thu, 06 Apr 2023 06:00:00 -0400

Episode Description: In this episode we talk about the hottest weight loss medications (Ozempic, Wegovy, and Mounjaro). who they are used for, how they work in the body, side effects, who should avoid them, the pro's and con's of these meds, and some things to consider before asking your doctor for a prescription.

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Keywords: ozempic for weight loss, mounjaro, weight loss medication injection

202// Not all calories are equal and how counting calories can lead to body disconnection

Thu, 30 Mar 2023 10:12:41 -0400

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.

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Keywords: motivate, self-care, tips, taking care of yourself

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

Thu, 23 Mar 2023 06:06:29 -0400

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.

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Five simple things you can do today to keep yourself healthy for tomorrow?

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Keywords: motivate, self-care, tips, taking care of yourself

200// What are the 4 biggest mistakes we make when trying to make a health change?

Thu, 16 Mar 2023 00:50:40 -0400

In this episode we talk about the 4 biggest mistakes we make when trying to make a health change.

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Five simple things you can do today to keep yourself healthy for tomorrow?

https://upbeat-hustler-2294.ck.page/06d0e2ccf9

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Keywords: motivate, self-care, tips, taking care of yourself

What are your health non-negotiables?

Thu, 09 Mar 2023 01:09:04 -0500

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

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Keywords: what are non-negotiables, list of non-negotiables

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

Sat, 04 Mar 2023 22:45:05 -0500

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?

WHOLE health empowerment PROJECT

How to embrace discomfort so that you can achieve your health goals

Thu, 02 Mar 2023 07:28:33 -0500

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

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Weight Bias - Obesity Action Coalition

What are you doing about weight bias?

Thu, 23 Feb 2023 01:21:54 -0500

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:

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 (worldobesity.org)

https://www.itsbiggerthan.com/

Copy the below link into your browser for your FREEBIE:

5 ways to take control of your health for women over 40

sugar_substitutes.pdf (diabetes.org)

Keywords: how to reduce our own weight stigma, weight stigma in healthcare, obesity stigma and bias

What’s the deal with sugar substitutes?

Thu, 16 Feb 2023 09:07:02 -0500

Show Notes

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?

Cut Down on Added Sugars (dietaryguidelines.gov)

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

Thu, 09 Feb 2023 06:25:09 -0500

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

The sweet danger of sugar - Harvard Health

Keywords: motivate, self-care, tips, taking care of yourself, sugar, nutrition

Where can you find us?

Body Story Prompts (centerforbodytrust.com)

WHOLE health empowerment PROJECT

Learning to Trust your body

Thu, 02 Feb 2023 06:38:31 -0500

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

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 us?

What is “Clean Eating”? Navigating a Controversial Nutrition Trend – Food Insight

Is “eating clean” just another diet?

Thu, 26 Jan 2023 08:27:59 -0500

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

Hot topic: Intermittent Fasting

Thu, 19 Jan 2023 10:47:11 -0500

190:// How can you start to align with your health goals? Three actionable steps. Listen Here.

Thu, 05 Jan 2023 00:17:01 -0500

190:// How can you start to align with your health goals? Three actionable steps. Listen Here.

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 below.

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Where can you find us?

Home - Tricia Stefankiewicz (triciard.com)

WHOLE health empowerment PROJECT

What you can learn from failed diets

Thu, 29 Dec 2022 07:49:10 -0500

Knowing doesn’t equal doing with lasting behavior change

Thu, 22 Dec 2022 12:38:11 -0500

Feeling embarrassed or shameful about how your body looks?

Thu, 15 Dec 2022 06:29:00 -0500

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.

How do we stay on track with our health goals when our brain goes to negative thoughts!

Thu, 08 Dec 2022 10:11:19 -0500

Feeling disconnected from your body? Let’s explore some ways to help create connection.

Thu, 01 Dec 2022 05:34:15 -0500

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:

Email:

info@triciaRD.com

Our thoughts, and feelings, influence our behavior

Thu, 24 Nov 2022 08:32:44 -0500

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

Holiday survival tips to get you get you through the holiday season

Thu, 17 Nov 2022 08:47:15 -0500

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.

Do you need a daily collagen supplement?

Thu, 10 Nov 2022 15:16:37 -0500

Achieving balance - is it possible or a big lie?

Thu, 03 Nov 2022 06:00:00 -0400

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.

IG: @wholehealthempower

180:// Show up for yourself daily - you will feel better

Wed, 26 Oct 2022 23:06:15 -0400

Sometimes, it feels so much easier to take care of other's first and put our own needs last. This can be with your partner, children, family, or friends. I get it. This idea sounds so much easier in theory than in actual practice. On the podcast this week, we talk about why it's so important and some ways to do it.

3 health concepts to remember when starting or refining your process

Thu, 20 Oct 2022 06:00:00 -0400

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)

3 Common Health Misconceptions revealed here!

Thu, 13 Oct 2022 01:49:41 -0400

Let's talk about 3 health misconceptions that are common and you may need to rethink!

Bonus Episode: A discussion about diversity, inclusion, equality, and belonging (in healthcare) with Genesis Amaris Kemp

Tue, 11 Oct 2022 06:27:55 -0400

In todays' episode we talk with Genesis Amaris Kemp regarding diversity, inclusion, equality, and belonging - what it is and how it may relate to your life.

You can find more on Genesis:

GENESIS AMARIS KEMP

Genesisamariskemp.net

Find her podcast: GEMS with Genesis Amaris Kemp

Self-advocacy - why it’s so important to advocate for our self and our health

Thu, 06 Oct 2022 06:43:39 -0400

How to stop food cravings and achieve the health goals you desire

Thu, 29 Sep 2022 00:05:00 -0400

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.

Why are you not living up to your full potential with your health goals?

Thu, 22 Sep 2022 01:18:13 -0400

Show Notes:
This episode reviews the idea of not living up to your full health potential despite your best intentions, common reasons why, and 4 things to think about to change this.

Mindset Episodes #157, 160

Come find me at:
IG: @wholehealthempower

Email for topics you want to hear more about: info@triciaRD.com

Why is it so easy to fall back into old patterns

Thu, 15 Sep 2022 06:17:16 -0400

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

How do they do it? 4 behaviors that long term weight maintainers consistently do.

Thu, 08 Sep 2022 06:36:22 -0400

Real consequences of yo-yo dieting

Wed, 31 Aug 2022 10:52:00 -0400

Today’s episode will focus on the consequences of yo-yo dieting including weight regain, hormone fluctuations, change in metabolism and body composition, and psychological factors such as hopelessness and fear of failure.

Show Notes

Lessons from “The Biggest Loser” - Harvard Health

Maintenance of lost weight and long-term management of obesity - PMC (nih.gov)

Episode 132, women, metabolism, muscle mass

Find me at:

email: info@triciaRD.com

IG: @wholehealthempower

Feeling hopeless about your health? Let’s talk through strategies to address this.

Thu, 25 Aug 2022 00:00:00 -0400

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

End of summer revisit to our goals

Thu, 18 Aug 2022 07:10:50 -0400

Episode Description:
Let’s review and ask ourselves some questions about what we would like to accomplish by the end of the year. This episode will provide some prompts and motivation to get you started.

Show Notes:

Episode 101: SMART goals

Come find us at:

https://triciaRD.com

IG: @wholehealthempower

Are you sitting on the sidelines missing out on what you want to do?

Wed, 10 Aug 2022 21:59:49 -0400

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.

What is your WHY? Why do you want to make healthy changes?

Thu, 04 Aug 2022 03:43:58 -0400

In this episode we talk about why defining your WHY is essential to achieving health goals.

Mindset: Choices, Consequences, and Clarity

Wed, 27 Jul 2022 23:32:34 -0400

In this episode we will talk about behaviors you choose to do /or not do, the consequences of those actions, and how to gain clarity towards moving towards the goals you wish to achieve.

Investing in yourself is key to achieving health goals

Thu, 21 Jul 2022 08:06:56 -0400

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!

What are the consequences of Inaction and the future you?

Thu, 14 Jul 2022 01:16:35 -0400

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?

Mindset shifts you need to get what you want

Thu, 07 Jul 2022 00:24:00 -0400

Where can you find us?

Negative Body Image - Understanding and Overcoming | Center for Change

Are you holding onto weight as protection?

Wed, 29 Jun 2022 22:23:21 -0400

Description: In this episode we talk about weight in regard to protecting ourselves from something that we don’t want to deal with. This could be trapped emotions, a way to keep you small or make you feel unattractive to others. The protection you seek could be from some kind of trauma you experienced, or you are in a season of survival, not yet ready to tap into those emotions. We talk about why It’s necessary to unpack those feelings before we can achieve our true health goals.

Find me at: https://triciaRD.com

Signs you are not showing your body love

Wed, 22 Jun 2022 23:43:00 -0400

This week I went to continue our talk about body love and acceptance.

Last week, we talked about what to do but it occurred to me that you may not actually know what it looks like to NOT love your body.

This episode is for you if you are looking to start loving your body and want to do something differently than you are doing today.

What we cover:
Signs and Symptoms of not loving yourself enough

What does body acceptance look like?

What can you do today to move down the spectrum to more self-acceptance?

Show Notes:
Home – About-Face: Media literacy and activism for teen girls

Find more info at

:Home - Tricia Stefankiewicz (triciard.com)

Taking the first steps in the journey to body love

Thu, 16 Jun 2022 06:00:00 -0400

Hating your body? Let’s talk about two movements that may help you: body positivity and body neutrality.

Thu, 09 Jun 2022 06:00:00 -0400

Show Notes:

https://thebodypositive.org

5 Steps to Body Neutrality | National Eating Disorders Association

Instagram accounts to follow:

Bodypositivememes
Thebodypositive
I_weigh
Bodyimagewithbri
Alissarumseyrd
dietitiananna

Books on the topic:

Body Positivity: Connie Sobczak: embody: Learning to Love Your Unique Body (and quiet that critical voice!)
Body Neutrality: Anne Poirier: The Body Joyful - Shaping Perspectives
Sonya Renee Taylor: The body is not an apology

Ted Talk

(1) Embracing Your Critical Voice: The Gateway To Self-Love | Connie Sobczak | TEDxSanRafaelWomen - YouTube

3 body myths debunked

Thu, 02 Jun 2022 23:08:43 -0400

Women’s Health Series: Are my gastrointestinal Issues related to perimenopause or menopause? What causes it and what can YOU do about it?

Thu, 26 May 2022 07:07:06 -0400

Episode description: As we end our Women’s Health Series, we talk about some GI symptoms you may be experiencing as a woman approaching or in perimenopause or menopause and what you can do to alleviate some of the symptoms.

A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD

Thu, 19 May 2022 06:00:00 -0400

A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD

insta-links - Outsmart Your Diabetes Checklist for Balanced Blood Sugar for More Energy - My Top 7 S-E-C-R-E-T-S"

Home - Outsmart Your Diabetes

Angela Manderfeld (@outsmartyourdiabetes) • Instagram photos and videos

Outsmart Your Diabetes Book - Outsmart Your Diabetes

Keywords: type 1 diabetes vs type 2 diabetes, diabetes mellitus, insulin, prediabetes, doihaveprediabetes, certified diabetes educator

Women’s Health Series Let’s talk about Diabetes

Thu, 12 May 2022 06:00:00 -0400

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:

https://wholehealthempowermentproject.podbean.com/e/women-s-health-series-heart-health-and-habits-what-you-need-to-know-today/

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

Therapy in Philadelphia | United States | Integral Life (anintegrallife.org)

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

Let’s talk about how to live with and deal with chronic pain with LCSW Anne Denner

Thu, 05 May 2022 22:30:00 -0400

Episode description: In today's episode, we talk to Anne Denner, LCSW, about chronic pain and how to manage it.

Is there a time I need to stop eating by?

Thu, 28 Apr 2022 07:04:58 -0400

On today’s episode I wanted to dive into a question that I get pretty often and really break it down into figuring out what works for you.

152:// Why do you keep doing the same thing over and over again? How to break and old habit that you want to get rid of.

Thu, 21 Apr 2022 06:25:49 -0400

Episode description: Why do you keep repeating the same behavior over and over again and figuring out a way to make that change for good.

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion - PMC (nih.gov)

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

Sleep deprivation got you off track? Diet and life style interventions to help you sleep - Part II

Thu, 14 Apr 2022 05:58:40 -0400

Show description: In this part II episode of our sleep discussion, we talk about diet and life style factors that worsen sleep as well as those that improve it. Listen in for some important information in helping you meet your daily sleep goal.

Other episodes:

Episode 103: Health Tip Tuesday: Food mood and the Mediterranean Lifestyle Plan

Episode: 116 High blood pressure in women what you need to know to decrease your risk

Understanding what happens to your body when you don’t sleep enough – Part I

Thu, 07 Apr 2022 07:45:39 -0400

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)

Relationship with yourself impacts health

Wed, 30 Mar 2022 21:57:15 -0400

Our relationship with ourselves is the foundation of creating meaningful and sustaining health changes.

Stop Taking things out of your life that make you feel good

Thu, 24 Mar 2022 18:25:02 -0400

Episode description: Let’s talk about why we can do to stop taking out of our life the very things that make us feel good, calm, and balanced

Show Notes: Carol Dweck: Mindset

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

Consistency counts. How to be consistent with what you want to achieve?

Thu, 17 Mar 2022 06:00:00 -0400

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/

Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

Don’t know where to start: 4 things to start thinking about or doing immediately to improve your health

Thu, 10 Mar 2022 06:00:00 -0500

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/

Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

Stop waiting to love yourself

Thu, 03 Mar 2022 06:44:06 -0500

Episode description: Stop waiting to love yourself. So many of us wait until we achieve our desired goal until we can fully embrace and love ourselves. But what happens if we never get to this point.

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

How to stop starting over again

Thu, 24 Feb 2022 06:00:00 -0500

How to stop starting over again

Episode description: In this episode, we talk all about how to stop the process of stopping and starting when it comes to creating lasting health changes. Specifically, we review 5 action steps you can take now.

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

I know what to do but I can’t seem to do it! Why knowledge doesn’t equal action

Thu, 17 Feb 2022 10:52:44 -0500

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/

Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

Health Awakening's Sunday (ck.page)

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

Hot topic: Weight loss surgery

Thu, 10 Feb 2022 06:00:00 -0500

I have had a few people ask me what I thought about weight loss surgery. In this episode we talk about weight loss surgery options, benefits, downsides, and overall learning to build a relationship with your body.

Are you really unmotivated and lazy?

Thu, 03 Feb 2022 06:00:00 -0500

Are you really unmotivated and lazy? I hear many women I talk to who feel like they are not making their desired health changes because "they are lazy" or just "too unmotivated". But is this really true? In this episode we talk about what motivation is, why you may feel unmotivated, and strategies to help you when you are in a time of feeling less intent on taking action.

Need some help with your health, wellness, and self care goals and want to work together? Email me at info@triciaRD.com

3 ways to enjoy the process until you get to your goal

Thu, 27 Jan 2022 06:00:00 -0500

We spend so much time looking on our past mistakes and failures and looking ahead to our future goals that we often don't see the subtle changes that start to happen along the way. Often times, we suffer, and so let's start to reframe this into an idea of enjoying the process, as this is where the gold is.

Want to work with me? Hit me up at info@triciaRD.com!!

Our thoughts and how they affect our health and what to do to change them

Thu, 20 Jan 2022 06:05:59 -0500

Come work with me: info@triciaRD.com

Women over 40, metabolism, and muscle mass. What do you need to know to help speed up your metabolism.

Thu, 13 Jan 2022 06:25:41 -0500

137:// New Year Reflection Questions. What do you want to achieve this year and what will you do to make it happen?

Thu, 06 Jan 2022 06:00:00 -0500

Happy 2022! In this episode, instead of talking about the recent diet and fitness trends, we are going to reflect on some questions to help you reflect and figure out what goals you want to achieve in the New Year. Come Listen.

Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau

Thu, 30 Dec 2021 06:00:00 -0500

Let's talk all about meditation with Jenn Boileau

Weight loss is NOT the answer to loving your body after 40

Mon, 27 Dec 2021 22:03:00 -0500

Self-Care doesn‘t have to be so hard with Dr. Nancy Maguire

Thu, 23 Dec 2021 06:00:00 -0500

Are you feeling shame and embarrassment about Your Body Let‘s talk about what to do about it

Tue, 21 Dec 2021 14:11:29 -0500

Let it go! Giving up the illusion of the perfectly curated holiday season.

Thu, 16 Dec 2021 06:00:00 -0500

Thank you for listening. 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
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

4 things to remember on how to show up and be present during the holiday season

Tue, 14 Dec 2021 06:00:00 -0500

Let's talk all about being present and in the moment so that we can enjoy all that the holiday season presents to us.

Thank you for listening. Download my Free Offer: 3 WAYS TO EAT BETTER WHEN YOU HAVE A BUSY WORK WEEK: https://triciard.com/workbook/

130:// 7 ways to make sure to get enough sleep during the holidays

Thu, 09 Dec 2021 06:00:00 -0500

5 ideas to manage and deal with the stress of the holiday season

Tue, 07 Dec 2021 06:43:34 -0500

In this episode we talk about 5 tips to manage the stress that typically accompanies the holiday season. Listen in for the details.

Do I need to buy a peloton bike to achieve my health goals?

Thu, 02 Dec 2021 06:00:00 -0500

Where do you want to be a year from now?

Tue, 30 Nov 2021 06:00:00 -0500

Let‘s appreciate the wonder of you today

Thu, 25 Nov 2021 08:02:24 -0500

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.

Health Tip Tuesday. Health Tip Tuesday. Do you need a probiotic?

Tue, 23 Nov 2021 06:24:54 -0500

In today's episode we do a quick review of probiotics: what they are, when to take them and when to avoid. Listen in.

Show Notes:

Come join us for Health Awakening Sunday from 11/28-1/2/22. Click the link below.

Health Awakening's Sunday (ck.page)

Probiotics: What is it, Benefits, Side Effects, Food & Types (clevelandclinic.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/

Let‘s talk all things food rules! Do you do any of these?

Thu, 18 Nov 2021 05:59:18 -0500

Link Below for Sunday Zoom calls

Health Awakening's Sunday (ck.page)

Health Tip Tuesday: The foreign concept of “all foods fit” is it real?

Tue, 16 Nov 2021 06:06:53 -0500

Where can you find us?

Cholesterol: Types, Tests, Treatments, Prevention (clevelandclinic.org)

Feeling dissatisfied with your body? 4 things to do differently.

Thu, 11 Nov 2021 10:04:57 -0500

Health Tip Tuesday. How we talk to ourselves matters

Tue, 09 Nov 2021 06:00:00 -0500

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

Women‘s Health Series: Heart health and habits. How you treat your heart today WILL make a difference for the future.

Thu, 04 Nov 2021 06:40:21 -0400

Show Notes:

Episode 93: Health Tip Tuesday. Do you know your health numbers?

Episode 116: High Blood Pressure/DASH diet

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

Women’s Health Series: Understanding cholesterol and how high cholesterol today may hurt you tomorrow

Mon, 01 Nov 2021 06:00:00 -0400

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

118:// Women‘s Health Series: High blood pressure in women what you need to know to decrease your risk

Thu, 28 Oct 2021 06:11:28 -0400

Show Notes:

High Blood Pressure and Women | Go Red for Women

High Blood Pressure | American Heart Association

DASH Eating Plan | NHLBI, NIH

High Blood Pressure Symptoms and Causes | cdc.gov

High Blood Pressure | 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

Women‘s Health Series: Are you a woman at risk for osteoporosis? What can you do about it?

Tue, 26 Oct 2021 06:21:20 -0400

Women’s Health Series: Do you know the 7 most common cancers affecting women? Listen in for lifestyle changes that can decrease your risk

Thu, 21 Oct 2021 12:46:27 -0400

Show Notes:

Cancer Facts for Women | Most Common Cancers in Women

Lower the Risk of Dying from Cancer with Fruits and Veggies - American Institute for Cancer Research % (aicr.org)

Foods That Fight Cancer - American Institute for Cancer Research (aicr.org)

Episode 6: How to start moving, recommendations and tips to get you started

Episode 10: The truth about alcohol use in women

115:// Mental health series wrap-up! What do all these health mental blocks have in common? They share the same solutions!

Mon, 18 Oct 2021 06:00:00 -0400

Episode description: In this episode, we review the mental blocks that hinder our health and interfere with our goals and the 7 solutions they have in common!

Show Notes

Mental block series (Episodes 104-112)

Let’s let go of perfectionism (episode 2)

Self-Care (episode 72-77)

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

Help & Support | National Eating Disorders Association

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

Let‘s talk negative body image and how it‘s harmful to your health

Thu, 14 Oct 2021 07:00:34 -0400

Show Notes:
Episode 67 with Gabbie Salomone

Episode 54 with Jessika Brown

https://therapyforwomencenter.com/

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)

Get the Facts | National Organization for Women (now.org)

https://thebodypositive.org/

Health Tip Tuesday! Feeling stagnant with your health goals? This is part of the journey too.

Tue, 12 Oct 2021 06:00:00 -0400

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/

Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

Is all or nothing thinking hindering the health changes you are trying to make?

Thu, 07 Oct 2021 05:51:48 -0400

Health Tip Tuesday: How to start making a health change when you are feeling overwhelmed

Tue, 05 Oct 2021 06:00:00 -0400

Episode description: In this episode, we continue our mental block series when it comes to our health. This episode will talk about overwhelm, what it is, and what YOU can do about it

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

Fear of failing and not wanting to take a risk? 3 ways to combat this angst when it comes to YOUR health goals

Thu, 30 Sep 2021 06:00:04 -0400

Episode description: We continue our mental block series and spend this episode talking about who fear of failure hinders our health, wellness, and self-care goals.

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

Health Tip Tuesday! Decision Fatigue and how it hinders our health

Tue, 28 Sep 2021 06:05:58 -0400

Episode description: We continue our mental block series and what keeps us from achieving our desired health goals. In this episode we talk about the concept of decision fatigue and how we can manage this.

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com

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

Self-doubt and what to do about it so you can finally meet your health goals

Thu, 23 Sep 2021 06:00:22 -0400

Show Notes:

Episode 4: Self-care doesn’t have to be so hard with Dr. Nancy Maguire

Episode 48: Meditation with Jennifer Boileau

Self-Compassion with Dr. Kristen Neff: selfcompassion.org

Where can you find us?

Health Tip Tuesday: Let‘s stop comparing ourselves so that we can finally achieve our health goals

Tue, 21 Sep 2021 05:57:43 -0400

Body positivity IG followers

The birds papaya

Body image with Bri

The top 4 ways we sabotage our health goals and what to do about it

Thu, 16 Sep 2021 06:00:00 -0400

In this episode, we dive deep into the concept of self-sabotage when it comes to our health goals. We talk about what self-sabotage is, examples when it comes to our health, why we do it, and what to do about it.

Show Notes:

Self -Care Series: Episodes 72-77

Let’s let go of imperfection: Episode 2

Entitlement Eating: Episode 85

What you can learn from failed diets: Episode 32

Where can you find us?

105:// Health Tip Tuesday: Food mood and the Mediterranean Lifestyle Plan

Tue, 14 Sep 2021 06:00:00 -0400

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?

Using S.M.A.R.T goals to achieve your health goals! Yes they are connected.

Thu, 09 Sep 2021 06:00:00 -0400

Where can you find us?

MyPlate | U.S. Department of Agriculture

Health Tip Tuesday: Quick tips to increase water, manage nutrition, and increase physical activity

Tue, 07 Sep 2021 06:00:00 -0400

Episode 20: Are you drinking enough water?

Episode 6: How to start moving, recommendations and tips to get you started

Where can you find us?

Welcome to our 100 the episode anniversary episode

Thu, 02 Sep 2021 05:34:16 -0400

Happy 100th episode to the podcast. Come join me in looking back and moving forward over the past 99 episodes. As a special gift to you, look below for instructions on how to win a free $10 amazon gift card. Offer ends: 9/9/21.

My Favorite Episodes and why

Self Care Doesn’t Have to be so hard – worked with Nancy (Episode 4) in the past, first interview
Plastic Bags (episode 87) – worked hard on learning about this; loved researching and learning about it, let me know if any topics I haven’t covered as I love to do research if it will help you
Self-care series: (episode 72-77) not everyone call do this all of the time, everchanging, ever a work in progress
Food Allergies (episode 56): love project

FREE $10 AMAZON GIFT CARD

Write a review, take a pic of it, and then send me a DM on IG and I will send you link for gift card OR (@wholehealthempower or email @ triciaRD.com
DM me with 2 topic ideas that you would like to hear about (that I have NOT talked about) and I will send you a link for gift card (@wholehealthempower or email @ triciaRD.com)

Where can you find us?

Do you need some motivation today

Tue, 31 Aug 2021 06:16:27 -0400

Let's go on a supermarket tour!

Thu, 26 Aug 2021 05:22:59 -0400

In this episode, we talk about grocery shopping. I know, boring right, but it's so necessary when it comes to honoring our health goals. We talk about where to find healthier food options in the grocery store. Come listen in for some tips.

Where can you find us?

https://www.conserve-energy-future.com/30-breathtaking-reasons-to-switch-to-reusable-bags.php

You still have time to meet your health goals! Where are you at and what do you want to achieve.

Tue, 24 Aug 2021 06:00:00 -0400

In today's episode we talk about 3 tips to think about when revisiting your end of year health goals.

Back to school tips for moms

Thu, 19 Aug 2021 07:51:33 -0400

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

Health tip Tuesday: Low carb diets

Tue, 17 Aug 2021 01:48:58 -0400

Have you heard of, or maybe considered, a low-carb diet? There’s a lot of online buzz about this lately as more people are trying the keto diet. Let’s talk about what it is, define what carbs are, effect on health, and overall nutrition tips!

How our core beliefs hinder our health progress

Thu, 12 Aug 2021 06:00:00 -0400

Health Tip Tuesday. Do you know your health numbers?

Tue, 10 Aug 2021 06:00:00 -0400

Starting where you are at for lasting behavior change: Six lessons I learned from NOT following this advice

Thu, 05 Aug 2021 05:58:51 -0400

In this episode we review the importance of start where you are a right now, not where you want to be in 10 years for lasting behavior change.

Health Tip Tuesday. Quick tips to start transitioning to plant based meals

Tue, 03 Aug 2021 07:11:52 -0400

What you need to know about sleep and overeating!

Thu, 29 Jul 2021 06:12:29 -0400

This episode reviews the importance of sleep, how much we need, and how insufficient sleep leads to health consequences including overeating.

Health Tip Tuesday! Eating Out Tips to maintain your health as COVID restrictions start to ease

Tue, 27 Jul 2021 06:00:00 -0400

This episode provides quick tips on maintaining your health goals as COVID restrictions start to ease.

Grocery shopping with single use plastic bags! Is there a better alternative? Let's talk about reducing plastic in July.

Wed, 21 Jul 2021 14:22:00 -0400

Show Notes:

https://www.nationalgeographic.org/media/sustainable-shoppingwhich-bag-best/

https://blog.nationalgeographic.org/2018/04/04/7-things-you-didnt-know-about-plastic-and-recycling/

https://www.plasticfreejuly.org/

https://www.nrdc.org/stories/single-use-plastics-101

https://www.biologicaldiversity.org/programs/population_and_sustainability/sustainability/plastic_bag_facts.html

https://www.unep.org/news-and-stories/story/birth-ban-history-plastic-shopping-bag

https://ocean.si.edu/conservation/pollution/marine-plastics#:~:text=A%202015%20study%20assessing%20plastic,and%2012.7%20million%20metric%20tons. https://ourworldindata.org/plastic-pollution

Health Tip Tuesday: Mindful vs. Mindless eating

Tue, 20 Jul 2021 06:26:08 -0400

Link to Mindful Eating Episode:

https://triciard.com/ep11/

Are you sabotaging your health goals with entitlement eating? Maybe? Listen in for the deets.

Thu, 15 Jul 2021 06:00:00 -0400

Come learn all about entitlement eating and what you can do to make it better.

Health Tip Tuesday. Do you need a daily multivitamin?

Tue, 13 Jul 2021 09:37:05 -0400

Are you an emotional eater? All things emotional eating in this episode.

Thu, 08 Jul 2021 06:20:17 -0400

Show notes:

Rise Up + Recover App

Ate App: https://youate.com/

Health Tip Tuesday. All things organic. What do you need to know about organic food and how much do you need to buy?

Tue, 06 Jul 2021 10:24:43 -0400

Top three lessons I learned during my season of hardship and grief that continues to help me today!

Thu, 01 Jul 2021 07:28:10 -0400

Health Tip Tuesday! 4 food related toxins to avoid.

Tue, 29 Jun 2021 06:00:00 -0400

Episode Description: In this episode we talk about 4 food related toxins to avoid including: BPA, pesticides, food dyes, and heavy metals.

https://www.canva.com/design/DAEirKmHv6s/pqGkGsPynTigvJXQbaYk1w/view?utm_content=DAEirKmHv6s&utm_campaign=designshare&utm_medium=link&utm_source=sharebutton

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)

Fluctuating Hormones got your crazy! Things you can do NOW to preserve your future health!

Thu, 24 Jun 2021 07:53:37 -0400

Episode Description: This episode focuses in on what is happening to your body as you move towards perimenopause and menopause and what lifestyle changes you can make today to help mange those symptoms and preserve your health as the aging process continues.

Show Notes:

Episode 10: The truth about alcohol use in women

Hot Flashes: What Can I Do? | National Institute on Aging (nih.gov)

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)

Health Tip Tuesday! Focusing on eye health and preserving future vision

Tue, 22 Jun 2021 07:20:40 -0400

Episode Description: Let’s talk quick tips to preserve eye health. Listen in to find out more!

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)

80:// Self-care Series and Solutions Wrap-Up

Thu, 17 Jun 2021 07:43:22 -0400

Healthy Tuesday Tip - Making the decision to practice self-care. Are you ready?

Tue, 15 Jun 2021 06:51:52 -0400

Top four self-care excuses and what to do about them!

Thu, 10 Jun 2021 06:03:31 -0400

Episode Description: This episode talks about the 4 most common self-care excuses and how to debunk them.

Show Notes:
Episode 4: Self –Care doesn’t have to be so hard with Dr. Nancy Maguire

Episode 48: Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau

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)

Health Tip Tuesday. Not all self-care is not equal. Let's talk about the difference between comfortable vs uncomfortable self-care.

Tue, 08 Jun 2021 06:17:32 -0400

Episode Description: This episode talks about the two different kinds of self-care, the comfortable self-care which may be much easier for us to do and the uncomfortable self-care which may be much harder and why they are both important.

Show Notes:

self-care worksheet (brown.edu)
Episode 4: Self – Care doesn’t have to be so hard with Dr. Nancy Maguire

Episode 48: Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau

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

Start here if you are ready to make yourself a priority right now!

Thu, 03 Jun 2021 06:13:13 -0400

Episode Description: This is the second episode in a self-care series that will run throughout the month of June. In this episode we review why self care is important, things that get in the way, and how you can get started today with making yourself a priority.

Show Notes:
Episode 4: Self – Care doesn’t have to be so hard with Dr. Nancy Maguire

Episode 48: Reconnecting the busy mind! All things meditation! What it is, how it benefits you, and how to get started with Jennifer Boileau

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)

Health Tip Tuesday! What are some things to do for self-care? Listen in to find out!

Tue, 01 Jun 2021 06:00:00 -0400

Episode Description: Let’s talk about-care, what it is and some tips to get you started.

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)

Everything you need to know about the 10 principles of intuitive eating, the non-diet approach to eating!

Thu, 27 May 2021 11:58:00 -0400

Episode Description: Intuitive eating is a non-diet approach where you truly listen to what your body wants and needs. It refocuses your attention on what your body is telling you, rather than food “rules” that are imposed on us from diet culture and other external forces. It goes hand-in-hand with Health at Every SizeⓇ where the focus is on healthy and sustainable behaviors, rather than defining health by what’s in the mirror and on the scale. This episode reviews the 10 principles of intuitive eating.

Show Notes:

5 Favorite Resources
Book: Intuitive Eating: A revolutionary program that works. By Evelyn Tribole and Elyse Resch

Book: The Intuitive Eating Work-Book. By Evelyn Tribole and Elyse Resch

Book: The Body is Not an Apology: Sonya Renee Taylor

Book: Body Kindness: Transform your health from the inside out and never say diet again. By: Rebecca Scritchfield

Podcast: The Fuel Her Awesome Podcast with Jess Brown

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)

Health Tip Tuesday! Rainbow of health! Eating a variety of foods to help decrease you risk of disease.

Tue, 25 May 2021 06:24:17 -0400

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)

Confused about nutrition? These five nutrition facts can clear that up!

Thu, 20 May 2021 06:35:50 -0400

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)

Health Tip Tuesday: Do I really need to eat breakfast? Find out now!

Tue, 18 May 2021 06:26:25 -0400

Episode Description: In this episode, we review if eating breakfast is truly beneficial and some breakfast ideas to get you started.

Show Notes:
National Weight Control Registry (nwcr.ws)

70:// Disordered Eating and Body Acceptance with Gabby Salamone, LCSW

Thu, 13 May 2021 06:00:00 -0400

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.

Daring Greatly
The Gifts of Imperfection

Who does Gabby like to follow on social media

Instagram:

IG: livingwellwithgabrielle
Body image with bri
Bee_body_positive
The Fuck it Diet – Caroline Dooner
Jennifer Rollin – https://www.jenniferrollin.com

Podcast: The lovely becoming

Health Tip Tuesday: Spring Cleaning Your Kitchen and Cooking Routine

Tue, 11 May 2021 05:10:41 -0400

Episode description: This episode talks about ideas to evaluate your kitchen as cooking routine for your annual spring cleaning.

Celebrating the Non-Scale victories

Thu, 06 May 2021 06:00:00 -0400

Bonus Episode: The 3 Truths about long term weight loss

Wed, 05 May 2021 06:54:52 -0400

66:// Health Tip Tuesday! Doors are now OPEN for Whole Health Balance Blueprint. Listen in for the deets!

Tue, 04 May 2021 06:01:00 -0400

Episode title: Health Tip Tuesday! Doors are now OPEN for Whole Health Balance Blueprint. Listen in for the deets!

Episode description: Doors are now open for Whole Health Balance Blueprint: 12 weeks to creating habits, routines, food freedom, and health transformation. This episode reviews and answers all of your questions. Listen in.

Show Notes:

WHOLE HEALTH BALANCE BLUEPRINT - Tricia Stefankiewicz (triciard.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/

Join the FREE FB community at: https://www.facebook.com/groups/wholehealthempower

Learn more and connect at WholeHealthEmpower.com.

Real Talk: Non-Diet Dietitians Share Ideas on Why Changing Behavior Is So Hard (buzzsprout.com)

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

I want to improve my health but I can't seem to prioritize myself. Listen in for some reasons and what to do about it.

Thu, 29 Apr 2021 06:47:46 -0400

Health Tip Tuesday: Meal Planning Made Easy!

Tue, 27 Apr 2021 07:01:11 -0400

3 Hacks to STOP making excuses and FINALLY take control of your health and fitness as busy women

Thu, 22 Apr 2021 06:06:06 -0400

62:// Real talk: Non diet Dietitians share ideas on why changing behavior is so hard with Andrea Heyman

Tue, 20 Apr 2021 07:14:37 -0400

Episode description: In this episode, Andrea Heyman and I discuss and share ideas about why behavior change is so hard.

Show notes and more about Andrea:

Podcast: http://bit.ly/AdventuresInFeedingMyFamShow

NEWS:

5-day meal prep challenging beginning April 25-29. Come join us. Join the FREE FB community at: www.facebook.com/groups/wholehealthempower/

Thank you for listening. Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/

Learn more and connect at WholeHealthEmpower.com

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

Why you’re not losing weight after 40 and how to drop the extra pounds! Hint: it’s not dieting!

Thu, 15 Apr 2021 06:59:58 -0400

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

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

Is your eating out of control and know somethings gotta give?! Listen in.

Tue, 13 Apr 2021 15:56:51 -0400

Episode description: In this episode we dive deeper into how to look and what your eating is out of control and strategies to help you feel like you have more ownership over your eating.

Show Notes:

Meditation episode: 48 with Jenn Boileau

Website: www.jenniferboileau.com

Soundcloud (my free music and meditations): https://soundcloud.com/user-520612530

YouTube: https://www.youtube.com/channel/UCZsvaVwkLoANxzjDtuxY-jw

iTunes: https://music.apple.com/us/album/awakening/1458146145

Connect:@jennboileau

Learn: jenniferboileau.com

Listen: Free Music + Meditations

Thank you for listening. 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: www.facebook.com/groups/wholehealthempower/

Learn more and connect at WholeHealthEmpower.com