Hey Love!

You already know that protein has countless benefits, especially for us, women over 40 and 50.  

But it can be a challenge to get the amount of protein you need on a daily basis.  So many of us, self included, use some kind of protein supplement to help meet our protein goals.  

But how good are these protein supplements?  Particularly protein powders, are they really worth the investment?  Because let's be honest, food in general is expensive these days – not to mention adding the costs of supplements.  

So listen in as I share my two cents worth about the pros and cons of adding protein powder supplements to your daily lineup. 

I hope you find this episode informative and encouraging.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan? Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Previous Podcast Episodes and Article Links Mentioned In This Episode:

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657

https://www.eatingwell.com/article/8032853/what-does-protein-powder-do/

https://www.medicinenet.com/types_of_protein_powders_and_which_is_the_best/article.htm

Hey Love!

This episode wraps up my three part series on top 10 habits I consider “non-negotiable” for weight loss.  

If you missed the first two episodes, I’ve linked them below so you’ll know these foundational building blocks of weight loss and to your overall health and wellness journey.

I hope you find value and encouragement in this episode to keep working on your fitness goals.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan? Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

 Previous Podcast Episodes and Article Links:

https://www.webmd.com/sleep-disorders/sleep-blue-light

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000644477489

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000646878947

Hey Love!

Listen to the second episode of this three part series as I share more of the top 10 habits I consider “non-negotiable” for weight loss.  

If you’ve been on your weight loss journey for any amount of time, then you know there is a lot to consider and everyone’s journey is different.

But in my opinion, these 10 habits can apply to anyone on their weight loss journey because they are the building blocks of weight loss.

I hope you find this episode inspiring and encouraging.

Peace and Blessing!

 LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan?

Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Previous Podcast Episodes and Article Links:

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616194977

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000644477489

https://newsinhealth.nih.gov/2023/05/hydrating-health#:~:text=Drinking%20liquids%20may%20not%20be,Dr.

https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.

https://www.sleepfoundation.org/nutrition/circadian-rhythm-fasting

Hey Love!

Knowing what I know now, if I was just starting my weight loss journey, there are the top 10 habits I would consider “non-negotiable”.

Because if you’ve been on your weight loss journey for any amount of time, then you know, there is a lot to consider and everybody's journey is different and everybody’s body is different.

But in my opinion, these habits can apply to anyone on their journey and as I stated before - they are non-negotiable because they are the building blocks of weight loss.

Listen to this three part series and learn how to apply these top 10 to your weight loss journey.  

I hope you find this episode inspiring and encouraging.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan?

Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Podcasts mentioned in this episode:

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000628240500

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657 

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616194977

https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616810274

 Macro Calculators

https://www.bodybuilding.com/fun/macronutrients_calculator.htm

https://www.calculator.net/macro-calculator.html

Hey Love!

In this episode, I talk about how to take an integrated approach with your health, wellness and weight loss goals.  The physical aspects alone are just not enough, especially when it comes to maintaining weight loss and sustaining  a healthy lifestyle.  

Our mental and emotional well-being are equally as important as physical well being.  Listen in as I share ways to help you embrace a holistic perspective on your weight loss journey.

I hope you find this episode inspiring and encouraging.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan?

Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Hey Love!

Did your New Year start with a bang but now you’ve lost some of that razzle-dazzle?  Have you lost steam already?  If so, this is the episode for you.  I will be talking about what to do when motivation is not enough to keep you going on your weight loss goals for the New Year.

Instead of dragging those old habits into the New Year, it’s okay to do a reset and I’ll be giving you three things to do before you call it quits on your health and wellness journey

I hope you find this episode inspiring and encouraging.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan?

Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Hey Love!

Listen in as I share the “Top 3 Super Spices” you need to add into your weekly rotation.  The benefits and ways to use these spices are endless.   

I hope you find this episode inspiring and motivating.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

 Want a customized plan? Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Links to articles mentioned : 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits#:~:text=Health%20Benefits%20of%20Ginger&text=Gingerol%2C%20a%20natural%20component%20of,Nausea%20relief.

https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits

Tea Recipes:

Ginger, Cinnamon Clove Tea

Ingredients: 

• ½ inch or thumb fresh ginger

Trim off the tough knots and dry ends of the Ginger.  Peel and cut into thin, crosswise slices and add the Ginger slices, cinnamon stick and cloves into a mug.  Pour in boiling water and cover.

To get all the goodness of the ginger, cinnamon and cloves, let it steep for at least 10 minutes.

Turmeric Tea

Like ginger, turmeric root can be made into a nourishing and tasty tea. Here’s Brown’s method:

Ingredients: 

2 tablespoons turmeric root chopped or 2 teaspoons turmeric powder

Directions: 

Bring to a boil in 1–2 cups water

Lower to simmer for 5 minutes and then strain.

“You can drink turmeric tea warm or cold, and add lemon and/or honey to change the taste,” Brown advises.

Hey Love!

Listen to this short but inspiring episode about handling holiday emotional eating.  I'm sharing with you two easy and effective strategies to help you cope with stressful holiday situations.   

I hope you find this episode encouraging.

Peace and Blessings!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan?

Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Hey Love!

We are in full tilt holiday mode and this is the time of year when we can let holiday traditions, especially those delicious traditional meals, derail our weight loss or maintenance goals.

But don’t worry, I got you!  Tune into today’s episode where I share some thoughts on how to create new rituals that will keep you on track and remember the real reason for the season.  

I hope you find this episode inspiring and encouraging.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan?

Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/

Mashed Cauliflower "Potatoes" Recipe

Ingredients

• 2-4 four heads of cauliflower cut into florets

Directions

• Steam or boil cauliflower until tender, then blend it with Greek yogurt, garlic, and a touch of Parmesan cheese until creamy

Hey Love!

 Do you struggle with setting boundaries, saying no with confidence and being okay with saying “NO”?  If so, then this episode is for you.  

As you navigate this holiday season, it’s important that you are clear on your boundaries to protect yourself from physical and mental burnout. 

Listen in as I share tips on setting boundaries and saying “NO” with confidence.  I hope you find this episode inspiring and encouraging.

Peace and Blessing!

LaDawn Hickman

Holistic Nutrition Weight Loss and Accountability Coach

What’s Next?!

Want a customized plan? Book a call with me!

https://calendly.com/hickmansolutions/40min

Join the Community!

If you would like more support and to be a part of a community of women like you, please join our Facebook Community at www.facebook.com/groups/1092629044754140/