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How honest are you?It seems like we're surrounded by dishonesty, especially if you turn on the news or spend time on social media. It can be hard to trust people. We've all told a white lie or two. Benevolent lies or pro-social lies are told for the benefit of someone else. Some white lies are pro-social lies. There are also white lies that are self-serving. The trick is that we don't necessarily have much awareness of our decision to tell those pro-social lies. We expect others to do the same thing for us. We lie far more than we acknowledge. Consider keeping an honesty journal with the choices you make to be honest or lie each day. Listen as Judi Kettelier joins Dr. Pamela Peeke to discuss honesty. Sponsor: Smarty Pants Vitamins

Fitness should be fun for you.Your relationship with exercise is much better if you don’t think of it as something you have to do. Finding the joy in exercise makes it pleasure, not punishment. If you can’t fit all of your exercise for the day into one sitting, take a few five-minute fitness breaks. It all adds up. Invite a friend to join you for longer activities like classes and walks. Listen as Dr. Beth Frates joins Dr. Pamela Peeke to discuss finding the joy in fitness. Sponsor: Smarty Pants Vitamins

The foods you eat may throw your hormones out of balance.Many of your hormonal complaints are related to food. Nutrition affects symptoms. A plant-based diet may be the solution. Eliminating animal fat can support hormone health. Listen as Dr. Neal Barnard joins Dr. Pamela Peeke to discuss hormone balance. Sponsor: Smarty Pants Vitamins

Put a plan in place to stop self sabotage and reach your goals.People who self sabotage often blame themselves for the things they aren’t getting. Some self sabotage is biological. We’re built to avoid stress and seek rewards, so we don’t push to make change because of the stress. Self Sabotage Busters Be aware of your thoughts. Every negative emotion and regretful action is proceeded with a thought. Root out the thoughts that get in your way. Pay attention to the thoughts that get too much attention. Label thoughts as a mental event. Add “I’m having the thought that…” before any negative thought. Imagine imprinting your thoughts on something external to you, like leaves on a stream. It separates the thought from you and gives it a physical boundary. Create a blueprint for change. Put all of the smaller steps to reach a goal out there so you don’t have to think about them every time you need to take action. Define your top five values in life right now. Every goal should be tied to at least one value to make it easier to reach. It also improves your motivation when the going gets tough. When you’re calm, consider your triggers and come up with an alternate plan. If X happens, have a logical plan to do Y. Triggers lead to emotional reactions. Listen as Dr. Judy Ho joins Dr. Pamela Peeke to discuss getting out of your own way. Sponsor: Smarty Pants Vitamins

There's a certain beauty when things are harder than they seem.When you start on any new endeavor, you won’t necessarily be an innate master of that new thing. In fact, the thing that you’re worst at in life could be something that you really enjoy. There’s no reason to assign relevance to everything you do. If you allow yourself to be less than perfect in some areas, the pressure is off. You can find self-love outside of the drive for success. We all screw up and that’s okay. Listen as Karen Rinaldi joins Dr. Pamela Peeke to discuss how willingness to not be perfect can be very fulfilling. Sponsor: Smarty Pants Vitamins

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