Improve your relationship with your own body and find your "yes."When a woman can get what she really wants in life, she’s found her “yes.” Finding your erotic relationship to your own body can improve your sex life. Communicating your desires will help you achieve your “yes.” You have to feel safe in your own body.  Listen as Pamela Madsen joins Dr. Pamela Peeke to discuss how to find your “yes.” Enjoy this free gift from Pamela Madsen. Sponsor: Smarty Pants Vitamins

Keep your nutrition on track by swapping for smarter ingredients.Holiday meals are on the horizon. Don’t toss nutrition out the window or put your meal plan on hold for two months. You can navigate these holiday events smartly while still enjoying the indulgences of the season. Parties & Events Drink plenty of water before you go.  Have some hummus and veggies or a light meal at home so you don’t show up starving. Get a little healthy fat in you before you go so your body is satisfied.  Bring a dish to the potluck that fills your nutrition needs. Don’t go straight to the bar and stay hydrated as you drink. Wine and beer have fewer calories than fancy cocktails. Lay off the creamy, battered and fried foods.  Stick to grilled or fresh foods. Eats for Your Own Gathering Shrimp cocktail Guacamole Hummus Salsa Crudité platter Chicken kebabs with peanut sauce Roasted squash Fresh fruit Dark chocolate Controlled portion sizes Food Substitutes Sugar: Use honey, dates, fruit puree, dried fruit, carrot or beet puree. Stuffing: Cut the bread in half and use whole grain bakery bread. Substitute wild rice or potatoes for the bread if you’re going gluten-free. Add fruit or vegetables. Use herbs to increase flavor. Bake it in egg and soup stock Butter: Save it for bread and not for cooking. Use other oils for cooking. Nut butters and yogurt are great for spreads. Dessert: Cored, baked apples with nuts, dried fruit and spices are compact and convenient. Use quality ice cream, yogurt or sorbet in small portions if your guests demand a cold treat. Listen as Chef Abbie Gellman joins Dr. Pamela Peeke to share how to handle your holiday eating with food swaps. Sponsor: Smarty Pants Vitamins

Don't let others blame you for being deceived in an intimate relationship. Seek legal remedy where possible.Intimate relationships are built on trust. However, sometimes there is deception and you have to protect yourself. The courts don’t necessarily make the same remedies available to those deceived in intimate relationships. How could someone be deceived when we’re all so smart and savvy? And, how can you investigate an intimate without breaking the law? If you’ve been deceived, you are not alone. Anything of importance to someone can be subject to deception. Don’t blame others who have been deceived. Listen as Jill Hasday joins Dr. Pamela Peeke to discuss deception in intimate relationships. Sponsor: Smarty Pants Vitamins

Changing your perspective can influence your wellness.You want to live your life on your terms with purpose and possibility. You need a reason to get up every day and to watch for opportunity. Hard work is required to get the life you want. You can choose to be bitter about the life you live or to make the best of it. Change your perspective and open up your horizons. Listen as Zack Friedman joins Dr. Pamela Peeke to discuss how to turn the lemons of your life into lemonade. Sponsor: Smarty Pants Vitamins

You may be leaving opportunities on the table.Can you influence your own luck? We have more control over our lives than we think. Our attitude changes how we view opportunities. Luck is the convergence of random chance, talent and hard work.  Random chance is opportunity presenting itself. Talent is being open to possibilities, recognizing opportunities, taking a different path from others, and taking risks. Hard work is putting in the elbow grease so you’re ready for the random chances. Even undesirable events can open up opportunities. For example, being fired from a job can create new and different possibilities for your career. View it as a chance to do something you wouldn’t otherwise do. Keep in mind that people just beyond your inner circle are more likely to make luck for you than close friends and family. They know of different opportunities than the people in your direct circle. Face-to-face contact helps strengthen these weak ties. Listen as Janice Kaplan joins Dr. Pamela Peeke to share how you can improve your own luck. Sponsor: Smarty Pants Vitamins

It takes more than drive to reach your goals.Grit and perseverance can drive you to success. But, many resolutions and goals peter out when willpower alone can’t do it. Emotions like gratitude, compassion and genuine pride help you invest in other people and yourself. You have to forego some pleasure in the moment for future gains. Emotions are a powerful part of motivation. These three emotions lead to connection with others. They make it all worthwhile. As a bonus, social relationships support you as you pursue your dreams. Self-control is easier when you use gratitude, compassion and pride to help you. Listen as Dr. David DeSteno joins Dr. Pamela Peeke to share how you can harness these emotions to achieve success.  Sponsor: Smarty Pants Vitamins

Make time for yourself.Women are typically the caregivers in the household. They don’t tend to think of themselves, putting themselves last. To be your best self, you need to take care of yourself first. Take time for you. If you take a little time every day, that helps it become a habit. Even five minutes of personal time can make a difference. You may feel guilty when you start taking time for yourself. Keep taking that time for yourself and you can better appreciate other aspects of your life. Those peaceful times can fuel you. Your family will get used to your quiet time. Listen as Alison Brown joins Dr. Pamela Peeke to discuss how to take some down time and start to put yourself first.

Make recipes your own and spruce them up with your favorite nutritious ingredients.You can modify recipes and make them your own, turning nutritious components into something delicious. Choose ingredients and dishes that make your body feel good. Swap out ingredients from those listed in your cookbook and get creative. Spend some time creating a menu for the week and preparing ingredients. It’s okay to get pre-cut components at the grocery store. Listen as Nealy Fischer joins Dr. Pamela Peeke to discuss how to healthify any recipe and make it your own.

Lower your blood pressure and boost your wellness with smart dietary choices.Diet and nutrition influence your health. Your wellness depends on the choices you make in the kitchen. The Mediterranean DASH diet employs Mediterranean concepts (locally-sourced whole grains, lean meats, fish, fruits, and veggies) in combination with dietary approaches to stop hypertension (DASH). DASH uses the same ingredients with decreased use of salt. Listen as Abbie Gellman joins Dr. Pamela Peeke to discuss the Mediterranean DASH diet. Sponsor: Smarty Pants Vitamins

What happens to your brain when you take birth control pills?Birth control regulates your reproductive system, but what does it do to your brain? Hormones influence what your brain does. It’s not surprising to learn that birth control pills can affect your mood, appetite and overall health. The hippocampus is smaller for women on the pill than those cycling naturally. While birth control is important for women, it’s best to make an informed decision with an understanding of what birth control does to your brain.You can then weigh the pros and cons before making your choice. Listen as Dr. Sarah Hill joins Dr. Pamela Peeke to discuss what the pill does to the brain. Sponsor: Smarty Pants Vitamins