This show is for women over 40 who are trying to create balance in their life when it comes to food, body, self-care., and wellness. You struggle to put yourself first, to maintain consistency when something isn’t perfect or you feel like you don’t have enough time or will power to achieve the goals you desire. Tricia Stefankiewicz, Registered Dietitian/Nutritionist. I’ve worked with women like you achieve their health goals by focusing on the next best step –no matter how messy - and meeting you where you are right now. In this show you will learn practical info, actionable strategies, and mindset tweaks, so that you can feel healthier, more comfortable in your body, and make choices that work for your life. Come join me in failing forward one imperfect step at a time into the journey of health, wellness, & self-care. Welcome to your new project. Find us at Website: https://triciaRD.com; Program: https://triciaRD.com/whole-health-balance-blueprint/ Connect with us on Instagram @ wholehealthempower or by email at info@triciaRD.com
Episodes
Thursday Aug 17, 2023
Thursday Aug 17, 2023
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 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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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.ck.page/06d0e2ccf9
Where can you find us?
https://www.instagram.com/wholehealthempower/
https://www.facebook.com/groups/wholehealthempower
Keywords: motivate, self-care, tips, taking care of yourself
Thursday Aug 10, 2023
Thursday Aug 10, 2023
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.
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.ck.page/06d0e2ccf9
Where can you find us?
https://www.instagram.com/wholehealthempower/
https://www.facebook.com/groups/wholehealthempower
Keywords: motivate, self-care, tips, taking care of yourself
Thursday Aug 03, 2023
Thursday Aug 03, 2023
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?
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.ck.page/06d0e2ccf9
Where can you find us?
https://www.instagram.com/wholehealthempower/
https://www.facebook.com/groups/wholehealthempower
Keywords: motivate, self-care, tips, taking care of yourself