Does Your Pet Have a Better Diet than You?

Just months after adopting my two kitties, I have decided that yes, they DO have a better diet than me.

Ever since I lost my dear Boomer to kidney and pancreas issues at a not-so-elderly age, I have been careful about what I feed my pets. The main brand I'm currently giving them has 3-4 ingredients and no preservatives. Another brand I regularly mix in has vegetables.

They love it all.

Not once have they turned up their wet little noses; a vast difference from a lot of kids (and some adults).

I look at my own diet and could take a lesson. I try to stay under seven ingredients in most staples, but sometimes that's unavoidable. I've been fairly successful at not buying anything with ingredients I can't pronounce, which is a good rule of thumb.

Of course, the problem in comparing human diets to pets is that we are human. We get to choose what we eat; our furry friends don't.

Dr. Douglas (Duffy) MacKay puts it in perspective: when you make decisions on what to eat, you have many more variables, such as convenience, taste, discipline, trends, and eating in social settings.

But, as a human placed in certain situations, you're more likely to make poor choices and unhealthy compromises. When I'm out watching football on Sunday and someone orders French fries, I'm going to have some. I mean, it's Football Sunday.

Freshness and variety is good for you, no doubt. Still, Dr. MacKay says that we can learn from our pets' example by having a few go-to options that will provide essential nutrients (both micronutrients and macronutrients) and other compounds. For example, if you wake up and just can't decide what to eat for breakfast, do a smoothie. That way, you can pack in a bunch of nutritional goodness (protein, amino acids, fiber) with little effort.

Dr. MacKay also swears by the nutritional value of sardines, but if you're not a fan, just make sure you're getting enough omega-3s via other sources. If those sources are not food-based, try a fish oil or algae oil supplement.

Two other must-haves in Dr. MacKay's household are probiotics and a good multivitamin. If you put as much effort into your own nutritional needs as that of your pet, you might just start to feel healthier, happier and more energetic. Your coat may be shinier... oh wait, nevermind.

I love having Dr. MacKay as a guest because he's so knowledgeable and well-spoken. I encourage you to take a listen (even if you don't have pets!).

Click here to listen to or download the interview.

9 Benefits of Owning a Pet

On July 4 of 2016, I adopted two kittens, Mack and Cam. That's them in the photo, with their favorite toy, Hedge the Hedgehog.

I've had pets from birth, starting with a house cat named Kitty (genius, right?). Growing up on a farm meant we always had barn cats/kittens and at least one dog.

I can't imagine an existence without the companionship of animals.

I'm not gonna lie, life has been more than a bit stressful as of late, and having these two peanuts at my side has provided a sense of comfort. The lessened anxiety I feel is just one of the many benefits of having a pet.

Our favorite go-to vet, Dr. Jeff Werber, had a nice chat with host Melanie Cole about the myriad of pet perks when it comes to your health.

I mentioned anxiety and stress reduction, but my kitties also make me happy. I will sometimes catch them doing something silly and will literally laugh out loud.

Dr. Jeff says the simple act of petting a dog (or cat) can lower your blood pressure.

Kids who have pets get higher grades, score an average of five points higher on IQ tests and are less likely to miss school due to illness. Allergies and asthma can be a big concern, but studies have also shown that animals, specifically cats, can help you develop immunity to asthma and other allergies.

People with dogs tend to have lower cholesterol levels. And get this... individuals who have had a cardiac event (heart attack, stroke, etc.) are eight times more likely to still be alive a year later, AND people who have cats are 40 percent less likely to suffer a cardiac event in the first place.

Seniors who lose a spouse live longer than those without pets. Pets give purpose. I know that I have to get out of bed in the morning and feed my snugglebugs. Same can be said for those with dogs. Unless you have an indoor pooping station, you have to get outside at some point.

Now, if you're not physically capable (or up to the task) of wearing out your lab or shepherd at the dog park, you might want to adopt a smaller dog, or at least a breed that is less active. Greyhounds are great for elderly folks, because they sleep a lot; almost as much as cats.

I know people say that dogs are way more affectionate than cats, but I don't necessarily believe that. When Mack is curled up in my lap as I type away on my keyboard, and then he looks up at me like, "You are the best mom in the world," well, that makes me feel pretty special.

One last little piece of genius advice from Dr. Jeff: Poodles before Prozac, Labs before Lipitor. Enough said.

For all the awesome info from Dr. Jeff, make sure you click over to take a listen to the segment.

P.S. If you're thinking of getting a pet, please adopt. There are so many animals in need.

How to Deal with an Adult Bully

Sometimes I need a little extra inspiration to get started with these daily blogs, so for today, I Googled "movies with bullies."

The results brought me to an article that listed the "25 Greatest Bullies in Movie History" (not greatest in "grand," but rather memorable). Can you guess who was #1 on the list? Biff from the Back to the Future movies.

Of course! He is the perfect example of what a traditional bully looks like.

Unfortunately, not all bullies are as recognizable in today's world, especially with the presence of social media. And, while there has been much (warranted) discussion on addressing bullies among our kids, whether in person or via cyberspace, the issue of adult bullying is also quite rampant.

Holly Brown, MFT, says that when you're a kid, bully behavior may be a way of figuring out the concept of social hierarchy and where you fit in. Or, it might just be impulse. We should know better as adults, but oftentimes the behavior is carried over... maybe because of personal insecurity or reveling in gaining control over others. Or, perhaps if you were bullied (or abused) as a child, it's your way of knowing you'll never be powerless again.

Some examples Holly gives of adult bullying include rumor mongering in your social circles, controlling or undermining others with demeaning comments, talking behind a colleague's back, or questioning another's performance in order to get ahead.

Perhaps the worst form is complete ostracization, because it's like saying to someone, "you don't even exist to me."

Again, social media is not helping the cause. I had to step back a bit during the election and post-election period, because there was such meanness, such vitriol being spewed I couldn't take it anymore. It was becoming what Holly describes as a "lynch mob mentality."

If you recognize you're practicing bully behavior, what can you do about it? It really comes down to how you handle your dislike. Find other ways to vent your negative feelings that are more private and don't impact others. Journal, scream into a pillow, take 10 deep breaths; anything to avoid harming another person. Keep in mind, the dislike you may be feeling could very well be misplaced anger towards your own self.

What if you encounter a bully? What should you do? Holly says it truly depends on the situation. You may not be able to do much about a random stranger yelling at you on the street other than to not react. If it's a more personal scenario, empathetic and compassionate confrontation may be appropriate at times.

At the end of the day, the important thing is to think about the type of person you want to be and what impact, positive or negative, you want to have on the world.

I could go on and on about this topic (but as you see, I'm running out of room). Please take the time to listen to Holly's interview with Which Way Is Life host Bill Klaproth... there is so much helpful information I didn't even get to.

Click here to listen to or download the episode.

Hormone Secrets: What Your Body is Telling You

I have been so, so sleepy lately. The rainy, gloomy weather we've been having in Southern California doesn't help (nor does the unexplained insomnia at 4:00 a.m.), but it feels like there's another reason too.

I was actually just having a conversation with a friend about an adrenal support supplement we both take and which we both have been out of for some time. Could that be playing a role?

Absolutely, says Alisa Vitti, functional nutritionist and women's hormone expert. Alisa recently joined Dr. Taz to explain why our hormones are more messed up than ever and what we can do about it.

A big culprit? The constant exposure to endocrine disruptive chemicals and lifestyle factors is messing with our hormones in a big, bad way. Combine this with the fact that many women are in the dark about their own hormones, and you're faced with a real problem.

Alisa says it's crucial to learn the language of your body so you can respond in real-time to the physical cues presented to you when things go awry.

For example, if your energy and mood are all over the place during the day, it may mean that your blood sugar levels are erratic. To combat this, you need to eat the right carbs throughout the day to stabilize those levels. Also, avoid that early morning cup of coffee on an empty stomach; wait until after breakfast.

Another issue Alisa commonly treats is the presence of painful symptoms of estrogen dominance: bloating, mood swings, acne, breast tenderness, heavier periods. Complex carbs can help mitigate that dominance. Leafy greens can also help metabolize estrogen in a healthy way.

Not every woman is in tune with her own cycle (and what the unique phases might indicate), so to make it super simple, Alisa created the MyFlo app, which helps you determine the following at different times in your cycle:

Going out vs. staying in
Eating raw food vs. cooked food
Bootcamp vs. yoga
Giving a presentation vs. brainstorming and researching
Mommy time vs. playing with the kids
Making out vs. a quickie
Socializing with friends vs. a romantic date night

Pretty cool, right? Knowing those factors will not only make a difference in how you feel physically, but it might help your relationships as well.

This was a really helpful episode, and I encourage you to take a listen for all the details.

Click here to listen to or download the episode.

Setting Realistic Relationship Goals

As kids, the concept of an ideal relationship often comes in the form of romantic movies. But, the fairy tale outcome is usually not attainable, at least not without some blips and bumps along the way.

Dr. Holly Parker, author of If We’re Together, Why Do I Feel So Alone?, recently joined Erica Spiegelman on the Rewired Radio podcast to share her relationship wisdom and advice.

One really basic (yet eye-opening) statement she made was this: the absence of negative in a relationship does not mean the presence of positive. How can you and your partner learn to thrive?

1) Stop adhering to the notion that "relationships are hard work." How many times have you heard that? You can almost hear the weight in someone's voice. Dr. Holly says they're not hard work, but they do require effort... just like anything else you're passionate about; a hobby, a goal. You must put effort into success. Autopilot won't cut it!

2) Recognize that what your partner considers nagging may have actually come from a well-intentioned place. But, his or her interpretation of your requests may push your partner away.

3) Practice daily gratitude. Really take the time to appreciate your partner. Reflect on what you really love about him. These thoughts of gratitude don't necessarily have to be expressed, either. Simply keeping them top of mind can be wildly helpful.

4) Offer tokens of love and commitment. People are more apt to get closer when they know they're safe. Text your guy in the middle of the day to let him know you're thinking of him. Tell him how lucky you are to have met him.

5) Incorporate regular self-disclosure. Hang out together and discuss what's happening in your individual lives. You never know all there is to know. Ask your partner questions. How did your day go? How are you feeling? What are your hopes? The questions don't have to always be deep. Think silly, which will foster laughter and playfulness; something absolutely essential for a relationship to thrive.

6) Make sure you're taking care of your own health and well-being in order to provide a solid base for a life together.

Finally, recognize the difference between approach goals and avoidance goals. Approach goals are like that dangling carrot: consider what you want to move towards (i.e., how can you be a better partner?). Avoidance goals are like the potholes you're constantly trying to move around (i.e. feelings of fear or caution).

No matter if you're just in the puppy love stages of a relationship, or you've been married for 40 years, this information can be incredibly helpful.

Click here to listen to or download the episode.

7 Strategies to Curb Cravings, Practice Mindful Eating & Lose Weight for Good

For no known reason, I've been regressing to old cravings of past. And no, I'm not with child. That ship has sailed.

Foods like Pringles and Peanut Butter M&Ms have been calling to me, even though I know how terrible they are for my body and my mind.

What's going on? I've been under some stress lately (OK, a LOT), so that's no doubt contributing. But, I also know better.

Perhaps it's time for a reminder... a perfect opportunity to feature this submission from guest blogger, Dr. Rovenia M. Brock (aka Dr. Ro).

Here's what Dr. Ro has to say...

America, we have a problem. More than two-thirds of adults in the U.S. are overweight or obese. The statistics are staggering, but they shouldn't lead us to believe the problem is insurmountable. In fact, it's not, and there's plenty of proof. More than a half-million people have lost over 50 million pounds by learning to conquer their food cravings that have little to do with physical hunger.

Because our food choices are mostly driven by emotional rather than physical hunger, we eat to satisfy some kind of longing. It's critical that we redirect our emotional eating.

Every time you're at a decision point with food -- which, by the way, happens over 200 times a day for most Americans -- stop and take a few breaths. Ask yourself: What is the best choice for the body I want?

Beat the defeat of unhealthy eating habits and get back to your optimal weight by using these seven strategies that work:

1) Embrace the number "15". Science shows that people enjoy greater success by tackling weight loss in small increments. It's much easier to think of losing 15 pounds than to worry about losing all your excess weight at once. Dieters can accomplish success 15 pounds at time by eating 15 appropriately sized servings of power-packed foods a day, revving up their metabolism by exercising in 15-minute chunks, and spending 15 minutes a day nourishing their minds with relaxation techniques.

2) Get your rest. We Americans are an exhausted bunch of people. Although sleep researchers recommend 7-8 hours per night, studies show that 30 percent of us get fewer than six hours of sleep a night. The more sleep-deprived you are, the higher your risk of obesity. When you deprive yourself of adequate sleep, fatigue lowers your ability to resist cravings.

Want the other five strategies? Access the full blog by CLICKING HERE.

Fitness Tips for Telecommuters

When people find out I work from home, the usual response is something like, "Wow, that really takes discipline... I'd be watching TV all day."

But, my biggest problem (and I think other telecommuters would agree) is the discipline to STOP working. I often find myself tap-tap-tapping away at my keyboard late into the night. Or, I'll look at the clock and discover I've been sitting for hours at a time, with no break to even get a glass of water (which is why I can also sit for hours without a bathroom break!). OR, I find myself responding to an email at 4:30 a.m. my time, which could have totally waited, but I find myself held responsible to a response.

None of this is healthy for body or mind. My saving grace is that I do make time for exercise; a run right away in the morning, and then a "lunch break" with my personal trainer.

If you're struggling with finding time for fitness, Fitness Expert Grace DeSimone and host of Life's Too Short, Melanie Cole, MS, have some great tips.

1) Get yourself on a schedule like you're going to work. There's no reason you should still be in your PJs and have unbrushed teeth at 3:00 p.m. Even if you just change from your sleep attire into similar comfy clothes, it gives you a sense of purpose.

2) Estimate how long your commute would be if you had to go into the office, and dedicate those minutes to exercise. When I used to work in an office in Santa Monica, my round-trip commute was usually just under three hours. If yours is similar, you might not work out for that whole time, but you can still practice healthy behaviors for a portion.

3) Pepper in small activity breaks, even if it's just a few minutes on the treadmill or a quick walk around the block. Those small increments really add up.

4) Similar to that, make sure you're getting up every 45-60 minutes to stretch and shake out the tension your body accumulates from sitting. Remember, sitting is the new smoking.

5) Consider the help of wearable technology, which can increase your awareness of how much you move (or don't) and also provide motivation. Many smartphones will actually track your steps, or you can at least download an app that will.

6) Improve your posture! This is a hard one for me, especially when I have a sleepy kitten in my lap, but Grace has great guidelines: elbows should be at 40 degrees when you’re typing, and your screen should be at eye level. You can Google "ergonomic desk set-up" for ideas. Some folks may think sitting on a fitness ball is a great answer for rectifying posture, but Grace warns that doing so may exacerbate an issue you may not even be aware you have.

7) Encourage colleagues on conference calls to take stretch and activity breaks as well. Grace calls this "creating a culture for body care."

Some of these tips are certainly relevant if you work in an office environment, too. I encourage you to take a listen for all the details.

Click here to listen to or download the episode.

How to Behave During Arguments: 6 Crucial Tips

I am not a good arguer. Mostly because I abhor confrontation and usually just shut down whenever I get into a dispute-type situation.

Let's just say I could never, ever be a lawyer.

Don't get me wrong, I've been in some pretty heated arguments over the years (sisters don't always get along).

It's kind of an unavoidable scenario, so if you're going to verbally battle with someone, why not go in with tools to help you do so effectively? Dr. Walter Jacobson's new book, Forgive To Win!, teaches people techniques for building self-esteem, eliminating sabotaging behaviors, and creating the lives that they want.

He recently joined Dr. Holly on her Inherently You podcast to share some of his best advice.

1) First, when you find your blood start to boil, take a breath and try to stay calm. It's in that moment of pause that you can decide how you can approach the discussion in the most effective way.

2) Second, don't forget to listen. Most people want to be right (and prove the other person wrong) and are simply thinking about what to say next. You won't get anywhere if you're both just talking at each other, not with each other.

3) Also, think before you speak. How can say what you're wanting to say in a way the other person will want to hear it?

4) Make sure to validate the other person’s feelings to show you’ve listened and that you DO care. Then, you can address any misunderstandings with a counterpoint.

5) If both people are yelling uncontrollably, it's time to disengage. You’re bound to say things you don’t mean, and you won’t get resolutions. Step away from the argument until you’re ready to seek a resolution.

6) Finally, consider what you're actually fighting about. Blaming your partner for burning toast is likely not the core issue. There may be built-up resentments from the past that haven’t been addressed. Look for what hasn’t been resolved before the toast was burned. People hang onto so much baggage, a minor infraction can give license to attack.

Dr. Jacobson advises doing a "forgiveness inventory" at the end of each day. What did you do today that was selfish, unloving, judgmental, inconsiderate and uncool? How can you be different tomorrow?

Both Dr. Jacobson and Dr. Holly offer such great advice in this episode; I hope you'll take a listen.

Click here to listen to or download the episode.

The Secret Life of Female Fat

My first real attempt at dieting was around age 13, when I made a homemade "Deal a Meal" kit (who remembers those Richard Simmons infomercials?). I thought it was going to be the answer to my prayers.

Boy, was I disappointed when it didn't work.

I eventually lost the weight I wanted (and more), but did it in an unhealthy way that would plague me mentally and physically for years. Perhaps if I'd only learned more about the secret of female fat, I wouldn't have been in such a predicament.

Dr. Sylvia Tara (great name, doc!), author of The Secret Life of Fat: The Science Behind the Body’s Least Understood Organ and What It Means for You, recently joined HER Radio host, Dr. Pam Peeke, to explain what really is going on with the fat in our bodies, collectively and individually.

When it comes down to it, we are all unique. Your best friend might be able to regularly indulge and not gain an ounce, while you pack on pounds just by looking at a decadent dessert. Some part of that phenomenon may be genetic, but it may also have to do with your past weight loss efforts. Once you've lost fat, it becomes very difficult to maintain the loss.

Why? Because your fat serves much more of a purpose than preventing you from zipping up your skinny jeans. It's actually an endocrine organ that makes and releases necessary hormones.

For example, 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. Ghrelin, the hormone that increases appetite, goes up.

It may seem like a lose-lose situation, but it doesn't have to be. Dr. Tara has some suggestions.

• Testosterone busts fat. Women have less than men, putting them at a weight loss disadvantage. But, regular exercise helps increase testosterone levels.
• Really play close attention to your intake of carbs and sugary foods in order to keep your insulin levels lower.
• Growth hormones help bust fat, and intermittent fasting increases these hormones. Extend the time between meal periods. Stop eating at 5 pm each night and don't eat again until 10 am the next day.
• Improve the health of your microbiome by adding more fiber to your diet.
• Use your emotions as fuel. Anger can actually keep you on track.

Finally, understand that your motivation to lose weight has to hold greater power than the food on your plate. That motivation may be as superficial as wanting to fit into a stunning dress or as serious as a dire medical diagnosis. If you're not passionate about your goal, you will not succeed long-term.

Dr. Tara is incredibly wise, and I'm not just saying that because we share the same first name. I highly encourage a listen to the episode.

Click here to download or listen to the episode.