HER

Take ten: five easy steps to take charge of your eating and five more steps to take charge of your fitness.You have 20 to 50 pounds more than your body needs. How do you start to address that excess weight so you can live your best life? First, track everything you’re eating in a journal. Write down your physical activity. Assess what you’re doing and improve where you can. Second, sleep and stress impact your hunger cues. Find methods of stress management that work for you. Get a solid eight hours of sleep every night. Finally, break down the weight loss goal into smaller increments so it becomes attainable. Set benchmarks at three or five pounds of weight loss, ten pounds and so on. 5 Easy Steps to Take Charge of Your Eating Own your choices and stop making excuses. Take responsibility for what you’re doing. Plan ahead. Go to the grocery store when you’re not in a rush. It’s okay to buy quick-prep foods if they’re nutritious. Fresh fruits and veggies may be easier to consume when they’ve already been cleaned and chopped for you. Eat more plant-based foods. Potato chips don’t count as a serving of vegetables. Read food labels. Look for foods with more fiber. It helps your gut health and makes you feel fuller longer. Drink more water. Lay off the diet sodas and non-nutritive sweeteners. Five Easy Steps to Take Charge of Your Physical Activity Do five minutes of physical activity for every hour you spend at work. You don’t even have to break a sweat. You don’t have to change out of your work clothes to work out. Take a walking-talking meeting. Take your device with you on a recumbent bike while you answer text messages and emails. A seven-minute workout can help you get in more activity. Find an app or an online workout to get you moving. Change your exercise with the FIT principle: frequency, intensity and time. Change any of those factors and your body will adapt to the challenge. Have fun! Take a dance class. Ride a bike. Play on the playground with your kids. Try something you’ve always wanted to try. Body positivity is important. However, being overweight puts you at greater risk for illness. Disease prevention doesn’t have to cost a lot of money. Taking steps to improve your nutrition and physical activity can prevent later disease risks. It’s not about numbers on a scale but how you feel. Optimize your healthy behaviors. Listen as Dr. Felicia Stoler joins Dr. Pamela Peeke to push you on a path of better health and weight loss for optimal health. Sponsor: Smarty Pants Vitamins

Today is the first day of the rest of your life, no matter how many years remain.Embrace the changes that come with aging instead of waiting around for the end. Mindful aging means making the most of the time you have left to live. Realistic positivity helps you react well to life’s ups and downs. 7 Points for Feeling Your Feelings So You Can Fully Engage with Life Be mindful. Feel and process emotions in the present in a judgment-free way. Call to mind an issue that’s been upsetting you. Review it with as much detail as you can and experience it with all your senses. Breathe deeply for a moment.  Assess any sensations you uncovered and observe the details of them. Note any physical feelings. Associate an emotion with any sensations. Tingling in your chest may be anxiety or excitement. Fully accept everything you feel without judgment. Experience the feelings. Emotions signal us to take action. Take the action dictated by emotion. Get the wisdom from the experience. Share it with others or journal privately. Eliminate the feelings that don’t serve you anymore. Following these steps can free you up to live the life you want. You’re not over the hill. You’re at the top of the mountain. Joy makes life more pleasurable. Stop holding on to things that aren’t helping you so you can enjoy your years. Listen as Dr. Andrea Brandt joins Dr. Pamela Peeke to get the most out of the time you have. Sponsor: Smarty Pants Vitamins

Want to get pregnant but it hasn't happened yet? Find out when you should see a fertility specialist.You may know someone who is struggling to get pregnant. That someone may be you. When should you see a fertility specialist? Basic Guidelines If you are under 35 and haven't gotten pregnant in one year, see a specialist. If you are both over 35, see a specialist after six months of trying. Fertility specialists are good for those who have had multiple miscarriages or want to family plan for a certain number of children at a particular age. Seeing a specialist doesn’t mean you start treatment immediately. Seventy percent of couples get pregnant within six months of trying. Age & Fertility Women are born with a set number of eggs. Menstrual cycles use up those eggs. The eggs age as you age so the quality goes down. The mechanical parts of your body that process those eggs experience wear and tear as you age, making it tougher to get pregnant. This is why women are more prone to miscarriages as they get older. Fertility Treatments Fertility treatments don’t create more eggs or repair the machinery of the reproductive system. Hormones increase the number of eggs released each month to optimize the chance that sperm can fertilize an egg. The media shares tales of women who are pregnant late in life. A menopausal woman can be pregnant either carrying a donor’s fertilized egg or her own frozen egg. The uterus doesn’t age so it can foster eggs from your earlier harvest. Fertility Tests Men: sperm count and motility Women: blood tests and ultrasound to determine ovarian reserve (function and estimated egg count) Miscarriage Miscarriages are very common. It is estimated that 15 percent of pregnancies in those 35 and under results in miscarriage. The percentage goes up with the age groups. Your chance for miscarriage is high after one miscarriage. You should see a fertility specialist if you’ve had two consecutive miscarriages. You will have at least a 70 percent chance of getting pregnant after two miscarriages. A specialist can check things out and advise on future pregnancies. Listen as Dr. Kristin Bendikson joins Dr. Pamela Peeke to share how fertility works and when you should seek help getting pregnant. Sponsor: Smarty Pants Vitamins

Unconscious biases against heavier people start at a young age.Laughing. Whispering. Pointing. These behaviors are very familiar if you grew up with a more cuddly body type than your classmates. When did this fat bias start? A recent study by Duke University investigated the effects of culture media on children’s health. Our culture gives us biases that we don’t even realize we have. Researchers uncovered unconscious biases in the study, finding kids nine to eleven years old already developed a preference to be friends with other kids who were thin. There was already evidence that those who had excess weight felt stigmatized by others. It was surprising for the researchers to find the bias had taken root in children so young. The media definitely has a hand in the development of these biases. However, home life has a strong influence. Every time Mommy says she needs to drop a few pounds a certain body ideal is reinforced. Commentary about obese people in the world informs kids that "thin is in." Fat shaming people in society to encourage your children to adopt a healthy lifestyle can backfire. The stress and shame of disappointing an influential adult can lead to comfort eating and the development of eating disorders. It’s important to try to improve healthy behaviors in children, promoting their health and well-being as they grow older. Equally important, it has to be done gently so these kids don’t struggle with psychological and social issues resulting from being overweight. Listen as Dr. Asheley Skinner joins Dr. Pamela Peeke to share the findings from the study. Sponsor: Smarty Pants Vitamins

How can men and women network in the office when there's still confusion between the sexes?Sexes in the workplace have become complicated. Many men may choose not to mentor women because they don’t want to be accused of sexual harassment. They don’t want their conversation to be misinterpreted as romantic interest. This leads them to stick with other men instead of including women in the mentorship and networking events and helping women make career advancements. Sexual harassment training in the workplace is great for reducing the company’s legal liability but hasn't been proven to reduce harassment. These programs should teach what isn’t harassment, like a male colleague asking a female colleague out for lunch. The waters have gotten so muddy that career connections and camaraderie aren’t happening between the sexes. Assigned mentorships create less suspicion. With a designated mentor, there shouldn’t be any water cooler talk about the business relationship. Fostering an environment for all employees to get to know one another can also bridge the sex-separation gap. Social events and office gathering spaces can help make connections. Getting a Mentor Be specific about why you are approaching someone of the opposite sex as a mentor. Mention skills that inspire you that you would like to refine.  Announce your mentorship publicly. This reduces confusion and suspicion when you spend time with your mentor. Seek a female mentor. There are many women in power. Get as many different mentors as you can. It’s okay if people shy away. Keep asking others. Preventing Confusions Don’t refer to your colleague or office buddy as your office spouse. It throws a sexual connotation on your business relationship. Take your partner to office social functions. This shows you are happily involved and aren’t looking to date people from work. Pay attention to how you’re presenting yourself at work. Your wardrobe choices at the office should reflect how professional you are while suiting that work environment. It keeps your life simpler. Listen as Dr. Kim Elsesser joins Dr. Pamela Peeke to advise on how to make career strides and avoiding confusion between the sexes. Sponsor: Smarty Pants Vitamins

Ease up on the eye rolls and learn how to still like someone whose opinion differs from your own.Everywhere you look you will see people with differing views not communicating well with each other. Whether you disagree about politics, climate change, fashion or football, there are some basic tenets to consider. Try to understand the other person’s point-of-view. We all have different backgrounds and life experiences. Opposing views can help us understand the middle ground. Listen for points where you do see eye-to-eye. Don’t be rude or arrogant. Arguments are more likely because of how you present your viewpoint. Your opinion may be valid, but don’t be a jerk about it. Compassionate conversation is important. Don’t dwell on it. Is it really worth an argument? It’s okay to agree to disagree. Don’t take it personally because not everyone will agree with you. Respect someone else’s right to an opinion. You don’t have to agree with the opinion but you must agree with their right to have an opinion in a free society. Listen as Phoenix Muranetz joins Dr. Pamela Peeke to discuss how to get along with someone who has a differing opinion. Sponsor: Smarty Pants Vitamins

How is sleep affecting your relationship?Do you bicker with your mate? Does it seem like you’re always snipping at one another? Maybe one or both of you need more sleep. A recent study from Ohio State University shows that sleep deprivation can affect the quality of relationships. Participants were brought into the lab to resolve a marital conflict. They were prompted to cover a disagreement personally provided in a survey. An interviewer made them discuss these hot-button issues and come to a resolution in 20 to 30 minutes. Researchers coded how nasty the couples were to each other. When both members of the couple slept less than seven hours, they were meaner to each other than if one or both of them got at least seven hours rest. Relationship conflict is harder on the body when the partners aren’t well-rested. These couples didn’t have regular sleep issues. Those who didn’t get a regular amount of sleep over a few nights didn’t have increased inflammation but did have increased inflammatory responses. In fact, your difficulty sleeping can affect your partner’s health and well-being over time. If one partner has chronic sleep problems, the other partner may have more inflammation. One or both of you needs to get at least seven hours of sleep. If you’re disagreeing regularly, put yourself in your partner’s shoes. Express your emotions in an honest way while being understanding. Reframe the conflict. This will help reduce your conflict. How to Get Some Sleep Set and follow a sleep schedule. A bedtime regimen with help. Turn off those screens. Consider sleeping separately if one of you is having sleep problems that interrupt the other. Listen as Dr. Stephanie Wilson joins Dr. Pamela Peeke to share the importance of sleep in a relationship. Sponsor: Smarty Pants Vitamins

Reduce your risk of post-menopausal bone fractures.Half of all post-menopausal women will suffer an osteoporosis-related fracture in their remaining lifetime. Risk of a second fracture is five times higher, especially in the first year. Ladies, it’s time to get educated about osteoporosis and its prevention. Osteopenia is lower than normal bone density that is not so low to be classified as osteoporosis. Osteoporosis is a condition of such low bone density that bones are brittle and fracture easily. Not everyone makes the connection between osteoporosis and these fractures. Diagnosis A duel x-ray absorptiometry (DEXA) scan is recommended for all women over age 65. Those over 50 or starting menopause who have risk factors should get a DEXA scan. Risk factors include a prior fracture from a fall at standing height, a parent experiencing a fracture of from the same sort of fall, or having a disease that puts you at risk of osteoporosis at a young age. The test is painless, fast and easy. Prevention Learn more about osteoporosis and osteopenia. Ensure you eat plenty of vitamin D and calcium-rich foods. Stay active to improve your bone density. Find what works for you on the fitness front. Make sure it’s something you enjoy and will continue. Get on your feet for at least thirty minutes a day and use light weights to work your body. Work on balance for fall prevention. It’s important to get your vitamin D levels tested. You may need a supplement or medication to help decrease risk of fracture and strengthen bones. Listen as journalist Meredith Vieira and Dr. Susan Bukata join Dr. Pamela Peeke to educate about bone health and fracture prevention. For more information about post-menopausal osteoporosis and fractures, visit www.BoneNews.com. Sponsor: Smarty Pants Vitamins

Learn how to get a smart, safe pedicure and how to care for your feet.Pedicures are popular among women and men. Medical pedicures are well-suited for those who have certain conditions. Many women have foot fungus that causes thickened, brittle, discolored toenails. Getting a pedicure at a local salon may just disguise the nail with polish. It’s tough to eliminate fungus, especially when the instruments aren’t sterilized properly. A diligent treatment program can eliminate the condition. High heels and active lifestyles can predispose your nails to fungus. The toenail bumps up against the toe box of your shoe. High heels can cause microtraumas. Bacterial infections and abscesses can result from contaminated pedicures. Your local salon should not deal with ingrown toenail removal unless they are trained in medical procedures. All pedicure tools that cannot be sterilized should be single-use and thrown away. Microbes on unsterilized, shared tools can lead to fungus and infection. Your shoes should be cleaned with a UV light if you have fungus and infection. That’s the only way you can kill most of the microbes. There are devices you can place in your shoe for sterilization at home. Gel nail polish lasts a long time but destroys the nail. It’s unhealthy to have the nail covered for consecutive weeks. Harsh chemicals are used to remove the polish. These chemicals can compromise the nail bed, which is there to keep harmful organisms out. It’s best to keep a healthy, natural nail. But, you can remove your nail polish every two weeks to air out the nails. Don’t let your technician cut your cuticles. This opens you up to infection. Treat your cuticles with a gentle nail oil. Best Feet Treats Get to know your foot. Do you have a high or low arch? Find the right athletic shoe for your foot type. Do you have any pain? Talk to a doctor if you have pain. How do your feet move? Do you feel comfortable the entire time you engage in athletics? Seek medical advice if there is chronic discomfort. Learn how to best care for your foot based on your particular foot issues. You may need orthotics or arch supports. Investigate the skin on your feet. Treat as appropriate or seek medical advice. Moisturize your feet daily. If a skin conditions doesn’t resolve after two weeks of moisturizing, see a doctor for a diagnosis Listen as Dr. Krista Archer joins Dr. Pamela Peeke to help you have lovely, healthy feet. 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

Do you view motherhood as a job or a joy?Motherhood isn’t always a chore. There’s a delight in seeing your children thrive, grow and become good people. It’s hard not to see motherhood as a sacrifice. Once you become a parent, that is your role for life. You give things up to gain a family.  Proclaiming your sacrifices for your child doesn’t make your kid feel good. Respect your child by telling the tale of love. This will teach your child self-respect and respect for you. Owning choices empowers you and your child. Calling motherhood a job serves to keep a woman in her place. Choose your words carefully when describing the woes and wonders of parenthood. Parenting is hard but worthwhile. Shift your viewpoint and recognize the pleasures. Listen as Karen Rinaldi joins Dr. Pamela Peeke to share how motherhood is a privilege. Sponsor: Smarty Pants Vitamins