مهسا امینی دختر ۲۲ سالهٔ ایرانی بود که در ۲۲ شهریور ۱۴۰۱ پس از دستگیری از سوی گشت ارشاد در تهران، در اثر ضرب و شتم مأموران گشت ارشاد و پلیس امنیت اخلاقی نظام جمهوری اسلامی ایران دچار شکستگی جمجمه و مرگ مغزی شد. مهسا امینی سه روز بعد، بر اثر شدت جراحات ناشی از ضربات وارده درگذشت. مرگ او موجب بروز واکنشها و اعتراضات گستردهای در نقاط مختلف ایران و جهان شد. و ما امیدوارم این رادیویی باشد تا صدای انقلاب جدید ایران باشه و اخبار و حوادث این انقلاب را لحظه به لحظه دنبال کنه به امید پیروزی#مهسا_ام ...
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Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
This show is for women over 40 who are trying to create balance in their life when it comes to food, body, self-care., and wellness. You struggle to put yourself first, to maintain consistency when something isn’t perfect or you feel like you don’t have enough time or will power to achieve the goals you desire. Tricia Stefankiewicz, Registered Dietitian/Nutritionist. I’ve worked with women like you achieve their health goals by focusing on the next best step –no matter how messy - and meetin ...
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266:// The Journey is the Reward: Achieving Big Lifestyle Changes
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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 m…
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265://The Secret to Better Health: Embracing What You Avoid
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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 t…
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264:// Beyond the Scale: The Health Implications of Different Types of Body Fat
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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 th…
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263:// Low-Hanging Fruit for Healthy Habits: Small Changes, Big Results
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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 found…
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262:// Sifting Through Lies: The Real Facts on these two Nutrition Claims
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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 …
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261:// Speak to Thrive: Turning Detrimental Statements into Positive Empowerment
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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, resili…
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260:// From Habits to Results: The Practice Effect
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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/whol…
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259:// The Two-Day Rule: Your Pathway to Consistent Health Habits
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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/w…
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258:// Claiming Your Power: The Journey of Self-Commitment and Resilience
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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/wholehealthe…
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257:// The Power of Belief: How Your Confidence Can Transform Your Health Journey
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By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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256:// Breaking the Cycle: Understanding Why We Fall Back Into Old Habits and How to Overcome Them
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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/06d0e2ccf9By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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255:// Hard Decisions, Brighter Tomorrow: Sacrifice and Health Renewal
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By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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254:// No Rules, Just You: Embracing Your Unique Approach to Health
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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 di…
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253:// The Pitfalls of Procrastination: Why Waiting Until Monday to Start Something May Not Work
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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 delayin…
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252:// Navigating Health: Identifying Opportunities and Overcoming Obstacles
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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 …
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251: // Unlock the Secret to Sustainable Fitness with Zone 2 Workouts!
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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 mod…
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250:// Beyond Blame: Embracing Responsibility for Your Health
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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 i…
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249:// Embracing Discomfort: The Key to Learning Something New
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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 dis…
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248:// Tiny Toxins: How Microplastics Are Everywhere and What They Mean for Our Health
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By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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247// Protect Your Hormonal Harmony: Understanding Endocrine Disruptors and Their Health Effects
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Overview of Endocrine Disruption | US EPA 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 disru…
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246:// From Sweet Dreams to Salty Seas: Understanding Cravings
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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. 🧠✨…
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245:// Consistent Triumph: The Path to Success Through Daily Discipline
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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-o…
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244:// Navigating Wellness: A Deep Dive into the U.S. News & World Report's Best Diets for 2024
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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…
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243:// Navigating the World of Dietary Supplements: A Guide to Safety
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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 Co…
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242:// Beyond Resolutions: Crafting Your Success Story in 2024!
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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 pi…
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241://Fan Fav: A toolbox to outsmarting and beating pre-diabetes and diabetes with Angela Manderfeld, RD
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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 optim…
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240://Fan Favorite: 6 lifestyle changes that help balance your hormones!
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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 ov…
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239://Reflect, Rejoice, Repeat: Year-End Review
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By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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238:// Crave Chronicles: Unmasking the Secrets Behind Fast Food’s Allure
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By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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237://Beyond Willpower: A Comprehensive Guide to Health Behavior Change Using the Six Sources of Influence.
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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.…
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236:// ”Feasting with Intent: Nourishing Your Body and Soul on Thanksgiving”
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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: …
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235:// Pivoting Towards Success: Refocusing on Year-End Goals for a Healthier You
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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 sustain…
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234//: Lessons in Health: The Beautiful Duality of Failure and Progress
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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. Grab your FREEBIE BELOW! Five simple things you can do today to keep yourself healthy for tomorrow. As we age, our h…
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233:// Food Addiction: A Deeper Dive into Unhealthy Eating Habits
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Social, clinical, and policy implications of ultra-processed food addiction (bmj.com) Yale-Food-Addiction-Survey.xlsx (live.com) (4) What Is The Evidence That Food Addiction Exists? - YouTube Grab your FREEBIE BELOW! 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…
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232:// Embracing Change: How to Redefine Sacrifice on Your Health Journey
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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 healt…
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231// From Compulsion to Calm: Navigating Your Thoughts About Food
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By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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230// Health today, thriving tomorrow: Your Role in your family well-being.
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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 …
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229// Balancing Act: Preventing Burnout in Your 40s and Beyond
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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 …
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228 // Stop focusing on what you can’t control and focus on what you can.
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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 #…
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227/ Unleashing Your Potential: The Beauty of the Journey
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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. Lea…
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226// Gaining Confidence and Keeping Promises to Myself: A Journey to Self-Reliability
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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.…
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225// Why You Need to Take Action, Not Just Rely on Motivation
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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…
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224/What’s the meaning and etiology of my food cravings?
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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…
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223:// Rethinking Women’s Wellness: Challenging Common Beliefs for a Balanced Life
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Grab your FREEBIE BELOW! 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. https://upbeat-hustler-2294…
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222/ Monumental magnesium and why it’s important for pre and post-menopausal women like you!
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Show Notes: Magnesium - Health Professional Fact Sheet (nih.gov) 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 em…
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221/ What’s all the hype about protein? Are you getting enough?
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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 eatin…
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220// I’m eating and I don’t know why. Am I hungry or am I eating due to habit? Sound like you?
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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 perh…
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219// Life is too hard to be standing in your own way!
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By Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach
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218//: Are you body shaming yourself or others?
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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.” Rese…
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217//: Stop worrying about the distractions and focus on the behaviors!
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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 an…
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