HER

Learn simple ways to reduce the processed foods in your diet and eat healthier overall.Processed foods are manufactured in a plant and come in packages. Compare that to unprocessed foods, which come in their own packaging. Processed foods are convenient, tasty and socially accepted. They’re also addictive. Upon eating too many processed foods, your reward center becomes overstimulated and cravings begin. Food allows for a spectrum of addiction. It doesn’t work the same as drug addiction, where you are either on or off drugs. If you're currently living off the drive-thru, start by fixing one meal a day at home. You can create your favorite foods in a healthier manner. You have to be willing to put in the work, because you probably won’t find the healthiest version of your favorite recipes on the shelves of your local supermarket. Pressure cookers are great for cooking food quickly but healthfully. Making food at home also saves money. Convenience at the supermarket isn't limited to processed foods. Produce is available pre-washed and cut into easy-to-eat pieces. Another must: don’t keep unhealthy foods in your house. Avoid temptation. Sugar Alternatives Dates are a fantastic sweetener. You can dehydrate them to make sugar, boil them to make syrup, or puree them into a paste. Dates contain vitamins and minerals that are missing from white sugar. Roasting fruit brings out the sweetness. You can mix dried fruits with fresh fruit to vary the taste. An Ideal Day Breakfast: green smoothie with 1 tbsp. cocoa powder or musli (rolled oats, fresh fruit & almond milk refrigerated overnight). Lunch: leftovers from last night’s dinner, like soup over rice. Dinner: chili, potatoes, lasagna. Restaurant Meals Find out where you’re going in advance. Research the menu. Call the restaurant during off-peak hours to see if they can accommodate your dietary needs. If there’s nothing on the menu you can eat, then eat before you go. Champion the foods you’d like to eat. Most restaurants keep meals on the menu that people will eat. Listen in as Chef AJ joins Dr. Pam Peeke to share how you can begin to conquer your dependence on processed foods and eat healthier overall. Sponsor: Smarty Pants Vitamins

How fertile are you really? Find out more about yourself so you know if you might need some fertility help.It would be nice to know if you could get pregnant within six months without intervention. Take stock of your fertility by first learning about your ovarian reserves. There are two hormone markers and an antral follicle count ultrasound that assess your egg stores. This testing helps determine the extent and route for fertility treatment. Each month your body chooses to release an egg, your fertility is dependent on that egg’s quality. A poor quality egg is unlikely to turn into pregnancy. Egg quality is related to a woman’s age. Sperm and tubal issues also come into play. Egg quality starts changing slightly at 27. They change a little more at 30. Significant changes occur in egg quality after 35. Fertility takes a nose dive after 40. The reproductive markers can reveal your reproductive window. Family history can also provide clues into your potential fertility. Conversing with a fertility specialist will help you iron out your reproductive plan based on your ovarian reserves, health and family history. Eighty to eighty-five percent of couples get pregnant within one year of trying. The remaining 15-20 percent have a two-to-three percent chance of conceiving each month after a year. Fertility issues are emotionally and physically taxing. Listen as Dr. Kristin Bendickson joins Dr. Pamela Peeke to share how you can learn about your own fertility window and ovarian reserves. Sponsor: Smarty Pants Vitamins

It's not too late to develop great skin care habits.It’s not too late to incorporate skin care basics into your life. Your skin will thank you. As you get older, your makeup habits will change. Those fine lines and wrinkles that have developed over time are great places for pigment to pool. You will wind up sporting a more natural look to avoid pigment streaks. Consistency makes the difference. It’s time to develop a routine that works for you. The simpler the routine, the easier it is to follow. Cleanse Wash your face appropriately to remove dirt, oil, makeup, toxins and bad bacteria. Cleansers are based on skin type. Squeaky clean is not the goal when you’re out of your teens. Use a makeup remover or cleansing wipe to first rid your skin of makeup and sunscreen. Cleanser doesn’t always completely remove makeup. Choose a cleanser based on your skin type. You can assess your skin type based on how it feels an hour after washing. Oily or acne-prone skin can benefit from a gel or foaming cleanser. Dry or sensitive skin takes to a cream cleanser. A lotion cleanser works well for combination skin. Rinse with lukewarm water and pat dry. Treat You likely have some skin condition you want to improve. Winter dryness, sun damage or fine lines are frequent complaints. Apply a skin serum formulated to treat your specific issue. A serum is a highly concentrated solution or lotion that contains ingredients to target a particular problem. For sun damage or brown spots, look for ingredients like vitamin C. Fine lines and wrinkles do nicely with niacinamide, vitamin B3 and retinoids.  Protect Always use sunscreen when the sun is out at all. Sunscreens with zinc and titanium protect you from aging UV rays. Nighttime requires a good moisturizer. Use a thicker cream if your skin is very dry. Eye cream isn’t a good idea for those who get milia (white bumps). Eye gels and serums can prevent those cysts. Moisturize your eyes properly. Listen as Dr. Jessica Wu joins Dr. Pamela Peeke to give you the lowdown on skin care. Sponsor: Smarty Pants Vitamins

Learn more about sexual health clinics and how they can help you.Most women don’t talk about sexual health issues unless they’re meeting with their gynecologist. Even then, concerns aren’t always discussed. That doesn’t make it easy to address worries and physical conditions. A sexual health clinic fulfills those needs and helps you find out what you want to know. What Happens Inside a Sexual Health Clinic The first step is to find out more about the center you’d like to visit. You fill out a detailed questionnaire prior to your appointment so the staff know what you’d like to address. Second, the first appointment has an in-depth conversation to understand and prioritize your sexual concerns. An exam is performed. Your needs are then addressed with the appropriate specialists within the center. Sexual medicine deals with physical, medical and hormonal components.These are divided into four categories for treatment. Libido disorders. Arousal disorders. Painful intercourse. Orgasmic dysfunction. These categories can overlap. You may have a low libido because of painful intercourse. Treatment can be as simple as finding the right lubricant or chatting with a therapist. It all depends on what you need for your unique situation. It’s important not to quantify your satisfactory sexual experiences (SSE). They should be enjoyable but there is no required minimum. These SSEs can range from deep kissing to intercourse. It’s all based on what you find satisfying. Listen as Dr. Lauren Streicher joins Dr. Pamela Peeke to share how a sexual health clinic can help you. Sponsor: Smarty Pants Vitamins

Take your sexual safety into your own hands.Women can take control of their sexuality. The new female condom empowers them with a means to protect themselves from infection. The previous condom for women was noisy, like candy wrappers in a movie theater. The FC2 isn’t as loud, is FDA-approved and is not made of latex. The FC2 is a long, clear sheet with rings at both ends. The inner ring is inserted into the vagina. The sheet covers the inside canal of the vagina. The outer ring sits comfortable on the vulva. The FC2 is lubricated. An oil- or water-based lubricant can be used with it. The learning curve for the FC2 is a little greater than that of a male condom. Women tend to get it down after a couple tries. They can slip away to insert the condom or make that part of intimacy. Installation is on par with learning how to use tampons or menstrual cups. Male condoms are still more popular. The female condom enables women to take infection prevention into their own hands. Other Contraceptives The birth control pill is still the most popular. It is excellent for pregnancy prevention and has non-contraceptive benefits. It can reduce cramping and risk for some cancers. The pill regulates hormone levels. Intrauterine devices (IUDs) can secrete hormones to prevent egg implantation. A physician must place the IUD but it is reversible. It can prevent heavy bleeding and cramping. The doctor can remove it and fertility resumes in a short window of time. Copper IUDs don’t have hormones. They’re good for ten years and are very effective at preventing pregnancy. There are some myths surrounding IUDs. For example, there is worry about using a tampon while having an IUD. This is not true. Additionally, modern IUDs are unlikely to cause pelvic inflammatory disease (PID). Nexplanon is a three-year rod implant. It secretes progesterone. It may cause erratic periods for a few months and could eliminate menstruation. It is placed inside the inner arm. This may be preferred by those who aren’t suited for daily birth control pills. The Depo-Provera shot is a progesterone shot administered every three months. Many women complain of minimal weight gain on this form of birth control. It may eliminate periods for a while. Tubal removal is permanent contraception. Tubal ligation was advised in the past but tubal removal reduces cancer risk in the ovaries. Listen as Dr. Alyssa Dweck joins Dr. Pamela Peeke to discuss contraceptive choices and fertility options for women. Sponsor: Smarty Pants Vitamins

What guides your emotions? How can you manage your emotions?The mind is made up of discreet and independent life forces. There isn’t really a map for human emotions, so these life forces fill that voice. What part of you is angry and why? Nine Inner Voices Autonomy speaks for self interest. It gets really angry when people step on your toes and tell you what to do. Self-doubt speaks for confidence. That’s the fear of failure. The relational part of you deals with relationships. One part of you may want to put you first. The need to serve others and make a connection is strong. Adventure wants to take risks and make changes. You may want to spread your wings if you feel bored or stagnant. The meaning maker is slower and more thoughtful. You have a yearning to tune into the wisdom of the moment. This part is active during meditation and prayer. The body regulator is the voice for good health and physical vitality. Your body needs nutrition, fitness and care to operate at its best. This part understands sustainability. It aches with the damage to nature. The standard setter sets the bar. Where does perfectionism set in? Executive manager helps you organize your activities. Why wasn’t that done on time? Creativity stirs curiosity. Creativity is taking a hit by technological distractions. Women struggle with confidence. It could be because men generally have more muscle mass and women are smaller. Our culture sets the bar too high, particularly for women. It’s better to focus on growing, learning and getting better. Listen in as Margaret Moore shares how you can understand and utilize these inner voices. Sponsor: Smarty Pants Vitamins

Do you have to eat organic to get the most out of your food? The farmer's daughter will tell you.There’s very little chance you haven't heard about the organic food movement. What is it all about? Is organic food really that much better for you? Organic is an agricultural production method. Farmers gain the organic classification by controlling certain factors in food production. The nutritional quality of food isn’t significantly different from non-organic foods. It’s more important to look at the overall quality of your diet. Are you eating an abundance of plant-based foods? That’s a better place to start improving diet than refusing to eat anything designated non-organic. Consider the overall quality of your diet first. It’s more important to pick the best foods that fit your budget. Whole foods and lean cuts of meat are smart choices for your diet. Eliminate the processed foods, added sugars and excessive sodium. Enroll in a cooking class at a local store or community college. Ask a friend for cooking technique lessons. Use these skills to prepare delicious foods for your family and gain control over what you’re consuming. Listen as Amy Myrdal Miller joins Dr. Pamela Peeke to share the value of good nutrition, as well as discuss agricultural production methods. Sponsor: Smarty Pants Vitamins

Find out the most prevalent toxins that affect the human body and how to properly detox.We live in a toxic environment. In fact, your risk of chronic illness is greater with a higher toxic load. Arsenic is the primary toxin overloading the human body. Ten percent of the public water supply contains arsenic levels known as toxic to humans. Rice absorbs arsenic from the water that hydrates the crop. Arsenic was also used to plump up chickens and kill parasites. High arsenic levels increase risk for chronic disease. One in four people is physiologically damaged by arsenic. Organophosphate pesticides destroy the neurological systems of pests to protect crops. They also affect the neurology of children. Neurotoxins prevent healthy development of the brain. These pesticides are present in our water supply. Detoxing You shouldn’t detox before your body is ready. Loosening up the toxins without being able to eliminate them just stirs them up and makes you sicker. The body needs to be prepared for detoxification. Dr. Joe Pizzorno recommends spending two weeks to eliminate toxin consumption. It does no good to detox while still consuming more toxins. He recommends two weeks to start restoring gut health. Antibiotics haven’t helped gut bacteria. Toxins need to be cleared out of the gut. The next focus is aiding the liver for two weeks. This helps break down the chemicals your body is shedding. A healthy gut eliminates them from the body. Two weeks are spent on kidney function before the detoxification actually begins. Listen as Dr. Pizzorno joins Dr. Pamela Peeke to share toxic risk and how to detoxify your body. Sponsor: Smarty Pants Vitamins

Take care of yourself so you are capable of creating a happy, healthy family.Moms, you probably feel exhausted. You take the reins of your family’s health. This means you need to take care of yourself so you can run a household. If you plan to become pregnant, get yourself in optimal health beforehand. Today’s nutrition and fitness habits enable you to be a happier, healthier caregiver when baby comes. Caring for yourself during pregnancy helps you grow a strong baby. You can start exercising with your doctor’s permission at any phase of your pregnancy. Take baby steps to reduce stress, improve your eating habits and exercise. Pregnancy changes your body so much in a short amount of time. Assess where you are right now. Find a few things that you can start to improve right now. Work to be better at those things by one percent each week.  Motherhood is a gift. Healthy choices now will help you instill a healthy lifestyle in your children. Listen as Lisa Druxman joins Dr. Pamela Peeke to share how to be the best mom by taking care of yourself first. Sponsor: Smarty Pants Vitamins

Take care of your traveling tootsies!Holidays are travel time for many. Your poor tootsies take a beating as you plane, train and automobile to all of the gatherings. How can you care for your feet when traveling? Flying Feet Your feet swell when you travel. Moisturize your feet twice a day for two weeks to get your skin prepared to recover from flying. The care you invest before you travel will reduce your foot's anger. You may walk a couple of miles a day when flying here and there. Airports are huge. Stick your fancy shoes in your carry-on and wear sneakers through the airport.  Don’t forget the socks. Socks will protect your feet as you pass through security screening and on the plane. You won’t have to worry about picking up bacteria as you stretch your feet during the flight. Get a little exercise on your flight. Walk around on the plane. Two trips to the bathroom on a four-hour flight keep your body active. “Gas pedal” (point and flex) exercises can be done while seated. Shoe Strains Your flats may not make it easy on your feet, especially when you’re traveling. Purchase an adhesive arch support if needed. Naked feet in flats can contribute to fungus growth so sterilize those shoes. After a stressful day for your feet, soak them in cold water for 10-20 minutes. Pat your feet dry and moisturize. Stretch your legs up along the headboard of your bed for 10-15 minutes to drain any excess fluid. Listen as Dr. Krista Archer joins Dr. Pamela Peeke to share how to love your feet while traveling. Resources: www.incrediwear.com Use code DA20off to save $20 on your UVTR purchase www.drkristaarcher.com/products Use code ARCH5 to save $5 Sponsor: Smarty Pants Vitamins