HER

Your body may not reflect your ideal. You can still treat it with love and compassion as you form new habits.Your body may not do what you want it to do. Difficulty resolving your appearance with a self-imposed ideal can tie you up in knots. It’s time to focus on your well-being. Dieting isn’t the only way to get healthy and happy. There is no magic diet that works for everyone. How can you be more compassionate toward yourself? How can you work with the person you are now to take better care of yourself? How can you be more flexible as you change behaviors? If you’re more mindful, you’re more aware of what is happening in the moment. Pause and consider what is happening right now that matters. Use that to inform your decisions and behaviors. Make it okay to want what you want right now, but consider how this choice will affect your future. Maybe you’ll opt for a few spoons of ice cream at the end of a long day instead of the entire pint. Guide Yourself with PACT Presence: Pay attention to what’s happening right now that matters. Acceptance: Be okay with how you think and feel, even if you don’t decide to act on those thoughts and feelings. Choose: Examine your options. Take Immediate Action: Do what will have the most impact on your life. Train yourself to make decisions that fit you better. Not all thoughts are helpful. Be kind to yourself. Don’t allow thought bullying. Find some gratitude and respect for your body as it exists right now. Redirect your negativity into something positive and inspiring. Many people who struggle with their weight engage in emotional eating. Examine what conditions cause you to eat emotionally. Listen in as Rebecca Scritchfield, RD, shares how you can be more compassionate toward yourself. Sponsor: Smarty Pants Vitamins

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

Learn tips and tricks to get more health benefits from your favorite meals by incorporating blended foods.Want to get more health benefits from your favorite meals? Try incorporating blended foods. A food blend is essentially a puree. It’s thick like hummus, not like a soup. And, it's very different from the products of juicing. Food blends are a great way to enjoy comfort foods with greater health benefit. Try blending one food color a week and incorporate it into your cooking. It doesn’t take much to make a difference. Consider creating a carrot-sweet potato blend. You can add cinnamon and maple syrup for a sweet treat. You can also leave out the flavorings and mix it into pasta sauce, mac-n-cheese, soups or smoothies. A mini food processor is best for blending foods instead of a traditional blender, because blenders require you to add liquid. If you're using a blender, be sure to add as little water as possible. Health Reboot Feeling sluggish or in a rut? Give your body a mini vacation. Your body could use a little help detoxing. Having blended foods for just a day or a full week will help you reset. The human body needs to be filled with phytonutrients. Sticking to blends will help your gut microbiome. A reboot decreases inflammation and aids good gut bacteria. Sneaky Ice Cream Blend Blend frozen bananas, avocado, baby spinach, dark chocolate and honey or maple syrup in a blender or food processor. Freeze in a container and enjoy. Minute & 52 Second Blend Rinse canned, whole white beans (cannelini, butter, white kidney) with water. Pour in your blender or food processor. Add enough water for it to blend. Use it as a substitute for butter in cookies, salad dressing in tuna salad, and cream substitute in soup. Add olive oil and rosemary and serve with crackers. Listen in as blended foods expert, Missy Chase Lapine, joins Dr. Pam Peeke to share the ease of incorporating food blends in your meals. Sponsor: Smarty Pants Vitamins

Find out how polyamory works and how open relationships may shape the future.Polyamory is a form of consensual non-monogamy that emphasizes emotional intimacy and long-term, multiple-partner relationships (although some partnerships are not emotionally intimate nor long-term). It’s important to understand what does not fall under the definition of polyamory. Swingers do not become emotionally intimate with partners. Polygamy involves one man with multiple wives. Polyamory is not limited by gender. Some people define polyamory as a sexual orientation for themselves. For these individuals, it isn’t a whim or choice. Others choose polyamory as a lifestyle and can feel comfortable in monogamous relationships. Polyamorous relationships are not exempt to jealousy, but neither is monogamy. Some couples make rules to avoid jealousy. New relationship energy can create jealousy in a long-standing partnership. It’s important to put in the work with the primary partner by having date nights, making an effort in the bedroom and expressing love. The larger a polyamorous group, the more likely it is to have turnover. Many polyamorous marriages end in divorce after 15 to 20 years. This isn’t a stark contrast to monogamous marriages. Most poly people are aware of safer sex. They’re very careful about sexually transmitted diseases, with the side effect of pregnancy prevention. Pregnancies are usually planned. Accidents are rare. The biological parent is known in poly families, even if that person is not the primary caregiver. Ex-spouses and grandparents are most likely to initiate custody battles in polyamorous families. Monogamy made a lot of sense when our lifespans were shorter. Polyamory may shape the future of relationships, because we live longer and have access to more individuals than ever before. Listen in as polyamory expert Dr. Eli Sheff joins Dr. Pam Peeke to discuss the finer points of polyamory. Sponsor: Smarty Pants Vitamins

Discover how to renew your connection to your partner and apologize when you've made a mistake.The biggest thing struggling couples don’t realize is how important a connection is. That’s the main reason people cheat; it’s rarely about the sex. Nurturing the connection you share with your partner every day gives you an advantage over everyone who is younger, hotter and perceived as physically more appealing. You can always find sex, but you can’t always find connection. Is your relationship on autopilot? The demands of life can suck the life out of your relationship and you’re too tired to connect.  There are simple things you can do to improve your connection. Couples who text throughout the day report they have happier relationships and their relationships last longer. Couples who celebrate their successes together have a higher rate of longevity. Love requires face-to-face communication and eye contact. It is important to share your intimate self with your partner. Confide and share your vulnerabilities. Hold these things sacred and don’t share them with other people to avoid opening the door to affairs. Save certain topics for your partner. Spend about 30 minutes talking to your partner every day. The more you invest, the less you will want to give your relationship away. Trying new and exciting things together keeps you both invested in the relationship. This can be as simple as going to a new restaurant together or visiting a museum. Couples do things to hurt one another’s feelings unintentionally. Maybe you shared an intimate detail your partner expected you to keep private. Sometimes you use a harsh tone and it rubs your partner wrong. It’s important to know how to apologize. Show remorse. Let the person know you are genuinely sorry for the pain you have caused. Take responsibility. Own the mistake you made. Don’t defend it. You may have had a good reason for the mistake, but now is not the time to justify it. Recognize how you have harmed the other person. Be willing to sit and hear the feelings of the person impacted. You have to listen to move on. Remedy the wrong. Make a plan to make things right. Work out a plan to keep it from happening again. Communicate to keep your sex life on track. It’s the one thing the two of you do exclusively together and is important for connection and for the relationship's success. Turn-ons can change over time. If something isn't working for you anymore, it’s a disservice to your partner not to speak up. Your partner must be willing to change to meet your minimal needs in the relationship. If your partner is unwilling to do that, your relationship won’t survive. Listen in as Dr. Jenn Mann shares how you can nurture your relationship and restore your connection. Sponsor: Smarty Pants Vitamins

Learn the function of fat and why it's so hard to get rid of it.Do you have a friend who can eat everything and doesn’t seem to gain weight, while you have to constantly watch what you eat? How about a friend who starts a new workout program and drops 10 pounds, while you’ve been working out forever with no change? It’s frustrating, to say the least. But, perhaps the answer lies in understanding fat. Fat is not just stored calories. Fat is critically important. It makes and releases hormones your body needs. Fat fights to preserve itself because of its role in the endocrine system.  Fat creates leptin, the hormone tied to metabolism and satiation. When you lose fat, you lose leptin. You become hungrier and your metabolism slows. You now have to eat less to maintain your weight. It’s important to understand how your body functions so you can maintain the shape you want. It will help you stay the course. If you want to maintain results of healthy weight loss, here are some steps you can take: Women partition more nutrients into fat than men, no matter what the scenario. Cutting back on food doesn’t cut back on the percentage of nutrients that will become fat. Testosterone busts fat. Women have less than men, putting them at a weight loss disadvantage. Exercise helps increase testosterone levels. Watch your carbs and sugary foods to keep your insulin levels lower. Growth hormones help bust fat. Fasting increases growth hormones. Increase the time between meal periods. Stop eating at 5 pm each night and don't eat again until 10 am the next day. Add more fiber to your diet. Change your habits. You have to build a habit to stick to the best eating plan for you. Yo-yo dieting makes your fat stubborn. Fat becomes more precious to your body, and it works harder to keep it. Weight maintenance will be just as hard as losing the weight in the first place. Use your emotions to push yourself to take charge of your body. Being angry or excited can motivate you to stay on target. Keep a journal of your weight and diet habits. See what makes you gain weight and what helps you lose weight. You have to have a motivation that is stronger to you than the food on your plate. Listen in as Dr. Sylvia Tara shares tips to help you understand fat and explains how you can use that knowledge to your advantage. Sponsor: Smarty Pants Vitamins

Are women programmed for monogamy? Or, does genetic makeup spur females to always look for a better lover?Are women genetically programmed to have affairs? According to new research from the University of Texas, humans seem to have evolved to keep testing their relationships with the struggle to search for better long-term options. Humans are very sexual creatures. We are genetically programmed to seek and find a mate, reproduce with that person, and maintain a good relationship for the complete rearing of children. Deep in our evolution, humans didn’t live past age 30. Finding the right partner to help accomplish human biological needs might have meant moving along for something better. But, our lifespans are longer now. If you’re married, you may want to renew your marriage every 15 years. This acknowledges that you’re two different people. What do you want from the relationship now? What have you been through in the past 15 years? How have you changed individually and together? Look honestly at what you want now. Most people have had some level of trauma while growing up. They enter relationships with these old wounds. The wounds reopen during relationships, but they aren’t spotted as having earlier sources. These wounds are opportunities for healing present and past relationships. Individuals typically don’t look for help until they run into a crisis. Evaluate your expectations for your relationship. Relationships take work. It can be rewarding to put in the work to heal each other. Listen in as Dr. Jed Diamond discusses how you can get what you want out of your relationship. Sponsor: Smarty Pants Vitamins

Not in the mood? Having mercy sex to keep your partner happy when you just don't feel like it? You may need to see a doctor.Not in the mood? Given the following statistics, it wouldn't be terribly surprising... 48 percent of women ages 23 to 49 say their sex drive is lower now than it has been in the past. 93 percent of women believe that having a low sexual desire can put a strain on their relationships. 46 percent of women currently in relationships feel that low sexual desire is putting their relationships at risk. 81 percent of women in relationships admit to having sex with a partner when they are not in the mood, commonly referred to as "mercy sex." All of these percentages add up to these two very important points: women have concerns about low sexual desire and low sex drive is not uncommon in women. Understanding Female Sexual Dysfunction Female sexual dysfunction is a disorder in which a woman has a sexual concern for at least six months. Concerns include decreased sexual desire, less frequent or weaker orgasms, difficulty with arousal, and pain during intercourse. Does the complaint bother you? Is it a consistent problem that’s causing you distress? Has it been happening for at least six months? Could it be the result of medication you’re taking? Are you having other relationship issues? These are all factors that should lead you to talk to your doctor. Some physicians may chalk these concerns up to stress or depression. Going on more dates or having a glass of wine won’t help address female sexual dysfunction. Meditation and taking a vacation don’t address the root of the problem. Hypoactive sexual desire disorder (HSDD) is a problem with an imbalance of dopamine and norepinephrine in the brain. HSDD encompasses low libido. The brain responds differently to sexually arousing images in women with HSDD than it does in sexually healthy women. There is a biological basis for low sex drive. Women are more impacted by stressors and the environment than men. Arousal is difficult when a woman is fatigued, stressed, having trouble at work, or having relationship issues. Sexual relationships are tied to intimacy. Talk to your doctor about the changes you’re experiencing and sexual issues you may be having. Perimenopause & Menopause Concerns As you enter perimenopause and menopause, it’s important to understand what’s happening in your body. Your estrogen and testosterone levels have been declining for years. Your libido will change and you’ll experience vaginal dryness. Try using a silicone-based personal lubricant if you have issues related to vaginal dryness. You can also try olive oil or coconut oil, so long as you aren’t using latex products. If those don’t help, you need to speak with your clinician about other options. You can visit FindMySpark.com to learn more about female sexual dysfunction. Study up on what you’re experiencing, and use that to start a conversation with your doctor. Listen in as Dr. Leah Millheiser shares how female sexual dysfunction can be addressed and how you can achieve "no more mercy sex." Sponsor: Smarty Pants Vitamins

Do you have a food addiction? How can you find success in beating that addiction?How often do you pay attention to the foods you're drawn to? What you’re eating may be preventing you from sustainable change. Refined or processed carbohydrates, fats, sugars and salts are hyper-palatable and can cause addictions. Addicts can’t handle moderation, and attempting to can actually exacerbate the addiction. There are certain products that just won’t work for you to try to eat in moderation. When people give up addictive substances, their lives are much better. However, it may be difficult to picture a life without those substances. Before consuming something, ask yourself these two questions: If I consume this will I experience loss of control? If I consume this will I experience shame, blame and guilt? If you’re stuck on not giving something up, that may be a reason to give it up. Maybe it’s time to pass on that chocolate you "can’t live without." Letting go may solve a long-term problem. To be successful, it's important to find some delicious and healthy replacements for the foods that plague you. Emotional and environmental issues can contribute to your addiction. Feeling stressed and depressed, coming from an abusive environment, or living with people who maintain terrible eating habits all increase your chances of food addiction. If food is your only comfort, you WILL go back to food. What can be done when you don’t want to do what you know you should do? Do you find yourself reaching for a cupcake when it’s too hard to measure out a few ounces of turkey? Refocus and understand you can’t be perfect. Get yourself back on track if you make mistakes, and make healthier mistakes. You don’t have to binge on ice cream and potato chips if you slipped and had a piece of cake. Learn from the experience and do better in the future. It’s important to wake up in the morning and go for the gold. It may not be a perfect day, but you can strive for your best. Chronic diet failure has demoralized people, so they just expect to fail. Focus on milestones. You have to keep showing up and working on it. In the end, know that you CAN do it. Listen in as Molly Carmel shares how you can gain power over your food addiction. Sponsor: Smarty Pants Vitamins

How can you navigate the body changes of mid-life?Your body is always going through changes, from the time you're born until the day you pass. The mid-life stage (after age 40) is easier to navigate when you know what’s happening with your body. Your ovaries start their journey toward retirement during perimenopause. They stop producing estrogen when you have reached menopause. Symptoms of perimenopause and menopause include hot flashes, sweats, brain fog, mood swings, low libido, aches and pains. Sex & Libido It’s normal to feel less interested in sex when you’re in perimenopause. You may be up all night sweating and fatigued from daily life. Your ovaries are making less estrogen and testosterone in your ovaries. These hormones are key to the sexual being you were before perimenopause. You can still achieve sexual satisfaction. During this transition, it's important to pay close attention to the health and wellness of your vagina. Weight Gain Mid-life brings weight gain that tends to stick in the middle of the body. It’s a function of aging and lifestyle choices, so you have to choose a healthier diet and incorporate exercise in order to combat it. Exercise daily; a minimum of five days a week. If you feel crummy because of your perimenopausal symptoms, it might be due to poor lifestyle choices. Focus on diet and exercise. Sleep Your sleep health will be impacted by perimenopause and menopause symptoms. You won’t spend enough time in deep sleep. Give yourself the gift of restorative sleep. OB vs. GYN Be sure to see a gynecologist instead of an obstetrician when you experience symptoms. Obstetricians are focused on helping younger women have babies. Visit menopause.org to find an expert who understands the changes you’re facing and the solutions available. Hormone Therapy Menopausal women no longer have menstrual cycles. If you are within 10 years of your last menstrual period and don’t have any potential risk factors (breast cancer, blood clots, stroke, heart disease), you may be eligible for hormone therapy. Find a health care professional who is focused on mid-life women’s health to discuss your individual risks and benefits. Bioidentical hormones have the same kind of estrogen that your ovaries made before retirement. But, they have the same risks and benefits as other hormone therapy options. Choose something that is FDA approved. If a natural remedy doesn’t do anything for your symptoms after three months, then it doesn’t work for you. Black cohosh helps some women some of the time. Acupuncture can also provide relief. Physical activity and meditation are great natural ways to ease through perimenopause. Listen in as Dr. Tara Allmen shares secrets on how to thrive in your mid-life years. Sponsor: Smarty Pants Vitamins