Shows / 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
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
This show is for women over 40 who are trying to create balance in their life when it comes to food, body, self-care., and wellness. You struggle to put yourself first, to maintain consistency when something isn’t perfect or you feel like you don’t have enough time or will power to achieve the goals you desire. Tricia Stefankiewicz, Registered Dietitian/Nutritionist. I’ve worked with women like you achieve their health goals by focusing on the next best step –no matter how messy - and meeting…
Episodes
- 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
204// Restoring the gut microbiome to help decrease your risk of chronic disease
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…
- 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
203// Hot Topic: Let’s talk about weight loss medications: Ozempic, Wegovy, and Mounjaro. Is it something you are considering?
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…
- 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
202// Not all calories are equal and how counting calories can lead to body disconnection
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…
- 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
201// Don’t know where to start? Keep it simple
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…
- 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
200// What are the 4 biggest mistakes we make when trying to make a health change?
In this episode we talk about the 4 biggest mistakes we make when trying to make a health change. Grab your FREEBIE ! Copy and paste into browser Five simple…
- 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
What are your health non-negotiables?
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…
- 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
198:// Exploring patterns of eating and most common diets
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…
- 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
How to embrace discomfort so that you can achieve your health goals
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…
- 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
What are you doing about weight bias?
In this episode we talk about weight bias, when it starts, how to teach kids about weight, and how to identify our own weight bias. Show Notes: Weight Bias -…
- 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
What’s the deal with sugar substitutes?
Show Notes sugar_substitutes.pdf (diabetes.org) 5 Natural Sweeteners That Are Good for Your Health (healthline.com) Angela Manderfeld – Outsmart your diabetes…
- 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
What’s the deal with sugar and does my body need it?
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…
- 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
Learning to Trust your body
Episode Description: Learning to trust your body after so many years of off and on dieting. Show Notes Centers for Body Trust Center for Body Trust Body Story…
- 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
Is “eating clean” just another diet?
What is “Clean Eating”? Navigating a Controversial Nutrition Trend – Food Insight Clean Eating | The Nutrition Source | Harvard T.H. Chan School of Public…
- 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
190:// How can you start to align with your health goals? Three actionable steps. Listen Here.
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…
- 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
Feeling embarrassed or shameful about how your body looks?
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…
- 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
Feeling disconnected from your body? Let’s explore some ways to help create connection.
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…
- 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
Our thoughts, and feelings, influence our behavior
Episode description: Today we dive deep into thoughts, feelings, and how these two things influence and drive the behavior change your desire.
- 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
Holiday survival tips to get you get you through the holiday season
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…
- 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
Achieving balance - is it possible or a big lie?
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. Follow us at…
- 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
180:// Show up for yourself daily - you will feel better
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…
- 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
3 health concepts to remember when starting or refining your process
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…
- 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
3 Common Health Misconceptions revealed here!
Let's talk about 3 health misconceptions that are common and you may need to rethink!
- 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
Bonus Episode: A discussion about diversity, inclusion, equality, and belonging (in healthcare) with Genesis Amaris Kemp
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…
- 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
How to stop food cravings and achieve the health goals you desire
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…
- 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
Why are you not living up to your full potential with your health goals?
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…
- 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
Why is it so easy to fall back into old patterns
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…
- 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
Real consequences of yo-yo dieting
Today’s episode will focus on the consequences of yo-yo dieting including weight regain, hormone fluctuations, change in metabolism and body composition, and…
- 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
Feeling hopeless about your health? Let’s talk through strategies to address this.
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…
- 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
End of summer revisit to our goals
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…
- 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
Are you sitting on the sidelines missing out on what you want to do?
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.
- 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
What is your WHY? Why do you want to make healthy changes?
In this episode we talk about why defining your WHY is essential to achieving health goals.
- 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
Mindset: Choices, Consequences, and Clarity
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…
- 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
Investing in yourself is key to achieving health goals
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…
- 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
What are the consequences of Inaction and the future you?
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…
- 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
Mindset shifts you need to get what you want
Oftentimes when we decide to make a shift in our life, we look to others we admire or have been successful at what we want to get some guidance. When it comes…
- 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
Are you holding onto weight as protection?
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…
- 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
Signs you are not showing your body love
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…
- 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
Hating your body? Let’s talk about two movements that may help you: body positivity and body neutrality.
Show Notes: https://thebodypositive.org 5 Steps to Body Neutrality | National Eating Disorders Association Instagram accounts to follow: Bodypositivememes…
- 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
Women’s Health Series: Are my gastrointestinal Issues related to perimenopause or menopause? What causes it and what can YOU do about it?
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…
- 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
A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD
A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD Angela Manderfeld, MS, RD, CDE, BC-ADM, CLT is a Dietitian, Board…
- 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
Women’s Health Series Let’s talk about Diabetes
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…
- 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
Let’s talk about how to live with and deal with chronic pain with LCSW Anne Denner
Episode description: In today's episode, we talk to Anne Denner, LCSW, about chronic pain and how to manage it. Therapy in Philadelphia | United States |…
- 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
Is there a time I need to stop eating by?
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.
- 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
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.
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…
- 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
Sleep deprivation got you off track? Diet and life style interventions to help you sleep - Part II
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…
- 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
Understanding what happens to your body when you don’t sleep enough – Part I
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…
- 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
Relationship with yourself impacts health
Our relationship with ourselves is the foundation of creating meaningful and sustaining health changes.
- 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
Stop Taking things out of your life that make you feel good
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…
- 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
Consistency counts. How to be consistent with what you want to achieve?
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…
- 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
Don’t know where to start: 4 things to start thinking about or doing immediately to improve your health
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…
- 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
Stop waiting to love yourself
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…