Greetings for September!

Endless summer has indeed ended -- the calendar page has turned from August to September, Labor Day has come and gone, and that "back to school" or "back to life" reality is everywhere. It's time to settle back into our normal routines -- or possibly, make efforts to build new and better ones!

Regardless of our walk of life - students, business people or mom and dads -- we often find ourselves at a deficit to be able to rise to the challenges that are before us - simply a lack of supply to meet the ever-constant demands. One thing is for sure -- we want to be at our best, and a big part of that is the ability to think well and make good decisions. This involves that critical organ in our body that is the Cranium Command Center - our brain!

Brain power is always a precious commodity -- but becomes especially vital for re-tuning the brain out of summer. So, this month I've included tips to boost brain health -- The Top Five Ways to Feed Your Brain -- how you can eat well to think well!

However, it's not only brain power that needs boosting -- you'll also find great tips and information this month to:

This last point -- getting into the light -- is particularly noteworthy as we get back into the indoor routines of fall, setting us up for the gray hibernation of winter. You may be surprised to learn just how vital sunshine is to our mission to Live Better -- Longer!

So get started! Putting these recommendations into your daily life will become a very "Smart thing to do" for the rest of September, and the months and years ahead.

On a personal note -- my summer was a particularly special one -- it ushered in my first grandson, Caeden Michael, born July 11th a healthy 8 lbs. and 21 1/2 inches! I know you are all stunned with how I could possibly be old enough to be a "grammie" -- but it's true and it's amazing... And, it's given me a new respect for Moms, Dads and Grandparents everywhere -- along with a new understanding of sleep deprivation! Let me warn you now -- pictures could appear in future newsletters...

Have a fabulous September; Be Well!

Pam

P.S.: The 12th Annual Epcot Food and Wine Festival begins on September 28th, and yes, I'll be hosting the culinary events again this year! I look forward to seeing many of you there -- check it out at www.pamsmith.com/NS_hosting.php.


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EAT WELL, THINK WELL!
The human brain is amazing. It weighs slightly more than three pounds and has about 100 billion nerve cells. It conducts life with every breath we take and every bit of food we eat. Yet we're often not aware of how much our thinking, memory (particularly short-term memory) and intellect depends on a well-nourished mind.

Here are some factoids about eating smart to be smart:

  • Neurotransmitters, such as serotonin and dopamine, are chemicals produced in the brain to "fire-up" brain function. The type of neurotransmitters your brain makes and releases plays an all-important role in your mental performance and overall well-being.
  • The levels and potency of these brain power tools depend greatly on the quality of the food you eat; your brain cells require a steady supply of energy and certain nutrients as building blocks to make them.
  • When brain cells don't get enough of the right nutrients at the right time, neurotransmitter systems can go awry with oft-times disastrous consequences -- memory decline, fuzzy thinking, mood swings, depression, fatigue, sleeplessness, and hormone imbalance.
  • Your brain has only one fuel source: glucose. If deprived of its energy source, the brain functions at a deficit. This doesn't mean that you need refined sugars, but it does mean that you need premium carbohydrate fuel.
  • Not eating -- or not getting enough good carbohydrates is starving the brain, and the resulting drop in blood sugar sends you into "brain alert." This spells bad news for your brain power, mood, appetite -- and your weight: when at a deficit, the brain sends out the call to eat, eat too much, and eat the wrong things. Instead, eat well and eat often!
  • Our modern day brains are running on empty! Our modern-day diets and lifestyles are incongruent with our genetic wiring. We feed ourselves processed foods the body can't recognize and can't use while it yearns for premium fueling to energize and protect.
The bottom line for boosting brain power? Eat well and eat often. A hungry and malnourished brain is simply not a well-performing one!

THE TOP FIVE WAYS TO FEED YOUR BRAIN

For years, athletes have eaten to win. Is it possible for us to eat to be smart? You bet, and some foods go straight to the head of the class! We learn more every day about the impact certain foods and eating patterns have on brain health -- AND brain power! Not only can eating well help build better brains, but it supplies us with the focus needed to navigate life's demands, and the energy to enjoy life to its fullest.

Food is your primary brain regulator, so boost your brain power by building your daily eating plan around these tips:

1) Eat Breakfast: Breakfast is critical for us all -- and particularly for brain power. Research has shown that breakfast-eaters have improved mood, cognitive functioning and memory recall (that's brain power! than breakfast-skippers. But high-sugar foods set one up for a midmorning energy crash -- right when you're likely to be in the middle of a demanding meeting (Read more ahead on "Boosting Energy through Kicking the Sugar Habit!"). Ideal breakfasts offer protein and whole grain complex carbs, which are digested more slowly. Studies have found that such breakfasts not only keep energy levels stable all morning, but also improve motor coordination.

As you are thinking about "Smart" breakfasts, remember the Incredible Edible Egg: Eggs contain Choline (a vitamin-like substance that is plentiful in eggs, but also found in nuts) that is vital for the creation of memory stem cells, formed deep within our brains -- not just pre-conception, but throughout life. The more cells we have, the better our memories.

And, don't forget oatmeal! A high fiber whole grain, oatmeal digests slowly, providing a steady stream of energy, as well as giving protein if cooked with milk instead of water. In studies, when subjects were given a choice of oatmeal, cold cereal, or no breakfast at all, and then tested for mental performance oatmeal-eaters performed significantly better on spatial-memory tasks. If you're serving old-fashioned slow-cook oatmeal, cook it in low fat milk (for protein) and apple or white grape juice (for sweetness), sprinkle in raisins, dried blueberries or cranberries to add a little antioxidant zip; walnuts add crunch and satiety.

2) Leverage Lunch! What you eat at lunch is critical to how well you maintain their energy through the afternoon. Make lunch substantial: it should provide at least 25-30% of your daily calories, protein, vitamins, and minerals.

Sandwiches on whole wheat are always a power-packed lunch choice, and great for boosted brain power. Not only are whole wheat breads rich in fiber, but they are also rich in folate, a B vitamin that is used to manufacture memory cells in the brain. Folate has long been on our radar as critical for moms in early pregnancy and for the neural development of their infants, but it turns out its brain-building effects may continue through life. What's more, whole grains are a good source of other B vitamins, such as B6 and Riboflavin, that have also been shown to improve alertness and energy.

Complement that sandwich with fruit, like strawberries and blueberries These two juicy favorites are ultrahigh in antioxidants. A diet rich in such foods (spinach is also in this group) has been shown to boost cognitive functioning, and preliminary studies show that fruits and vegetables may play an important role in preventing the long-term effects of oxidative stress on brain function. (In fact, in older people, a diet rich in antioxidants even seems to ward off Alzheimer's disease.) When fresh is hard to find, buy bags of the frozen unsweetened berries and package into Ziplocs, or use them to make your own smoothie. blending with fat-free milk or yogurt and a touch of honey, if needed. Check out my recipe for a Power Shake at www.pamsmith.com/NS_Recipes/PowerShake.php.

3) Recharge with Afternoon Power Snacks: The day may be almost over, but one can't afford "brain drain" now. Study after study shows that wise snacking will invigorate your mind; a snack eaten fifteen minutes before skill tests of memory, alertness, reading or problem-solving greatly increases performance in test subjects. Those individuals who had eaten breakfast and lunch, but no snack, scored lower.

Got Milk? It's a great addition to a snack! Fat-free milk is well known as a great source of protein, vitamin D, and phosphorus. But calcium also affects how our bodies regulate energy, due to the role it plays in the body's production of insulin. Unless there is true lactose intolerance, it should be a nonnegotiable part of the diet -- of children AND adults! And a bonus: A diet rich in low-fat dairy appears to give protection from obesity.

Think about pairing milk with whole grain cereal; it's not just for breakfast anymore -- it may actually be better as a snack! Fortified whole grain cereals are rich in folate, complex carbs, and easy-to-access protein. Fortified cereals are also a great source of vitamin B12, linked to how well we remember things. In addition to cereal with milk or yogurt, try mixing some whole grain cereal with raisins and peanuts for a Trail Mix with a cereal twist!

4) Have Superfoods for Supper! Rushed as dinner can be for most of us, it's also critical for "smart" eating. As you are meal planning, remember this: Fish Food IS Brain Food! Not only is fish a rich source of the memory and concentration boosting amino acid, Tyrosine, but cold water fish and seafood contain the highest levels of brain protecting Omega 3 fatty acids. It's a must for building the healthy brain -- from the womb through life. Dinner is also the meal to put most variety into your power produce. We know that far more than any one fruit or vegetable, variety is what promotes optimal nutrition. The ideal plate should have about 1/4 devoted to protein, 1/4 whole grains, and the remaining half should be brightly colored fresh fruits and vegetables.

5) Drink Water, Water, Water! Water is often overlooked, and much of America runs around in a state of relative dehydration. Even in a very mild case, dehydration makes one listless, lethargic, and irritable -- not exactly the best frame of mind for memorizing the Bill of Rights. What's more, too little water creates false hunger, so we make poor food choices. Choose water as the beverage of choice at every meal, especially after an active day. The ideal: 1/2 oz. of water per lb. of body weight.

May you Eat Smart, Be Smart, & Stay Smart! 



 

Check out Pam's Book "The Energy Edge" for more information on how to nourish your brain - built on her Eat Right Prescription.  Don't buy the lie that being tired is normal... it's certainly common, but it's not how you have to live!   Read all about it at
www.pamsmith.com/catalog




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BOOST YOUR ENERGY:
KICK THE SUGAR HABIT!
I know -- it seems counterintuitive! If energy is low -- wouldn't a snickers bar be just the ticket for that much needed boost? If we're dragging -- wouldn't a shot of soda give us a surge? The answer is sadly, yes -- and no. Although high sugar foods can be like jet fuel upon consumption (especially if laced with caffeine!), what comes up QUICKLY comes down!

Our blood sugar level is one of the more powerful influences on our well-being, our ability to lose weight, and our appetite. From a chemical perspective, regulating our blood sugar level is the most effective way to release our fat-burning capacity and release energy!

When our blood sugars are up and even, but not too high, we are brimming with energy and vitality and our appetite is in control. When the levels are bouncing widely and wildly, our energy, mood, memory, clarity of thought and overall performance is apt to rise and fall right along with them.

Blood sugar levels normally crest and fall every three to four hours, and even more often and intensely when your body is stressed or blood sugar sensitive. As sugars fall, so will your sense of well-being, energy level, concentration, and ability to handle stress. Your body needs about half an hour to convert what you eat to energy, so waiting to eat until you're cranky and starving doesn't help immediately. If you've starved your body all day, the drop in sugars will be a "free fall", leaving you weak, sleepy, dizzy and HUNGRY! Truly, there's one thing that doesn't fall with blood sugars, and that's your appetite. As blood sugars crash, the body sends a chemical signal to the brain's appetite control center, demanding to be fed. And your cells are screaming for a quick energy source -- not broccoli or cauliflower, but chocolate chips or Reese's Peanut Butter Cups!

Too much sugar and refined carbohydrates is a drain on anyone's energy metabolism, and a serious one for people with sensitive blood sugar responses. Once a high sugar or highly refined carbohydrate food is eaten, the blood sugar rises VERY quickly - and, as mentioned above, that's the problem: what comes up quickly will quickly come down. Although these quick bursts of energy appear to be a blessing, they ultimately cause fatigue and stimulate appetite due to the insulin surges they cause. The pleasurable rise in feel-good brain chemicals is followed by a quick fall. That dip often triggers "eating for a lift" to relieve the fatigue, brain fog and mood drop -- and usually the food of choice is again high in sugar -- and the seesaw effect continues. The more you eat, the more you crave, and the more tired you become.

If sugar is affecting your well-being, withdraw from sweets long enough to allow your blood sugar levels to stabilize and your energy and proper appetite for good foods to return. Make it your goal to cut back on your daily use of sweets and other refined carbs and eat whole carbohydrates and fruits to stabilize your body chemistries and satisfy your natural craving for a sweet taste. Sweets are simply not worth robbing yourself of your precious energy and stamina!




Need help breaking free of the Sugar Trap? Check out my e-book "How to Kick the Sugar Habit" at www.pamsmith.com/catalog


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CAN'T GET NO SATISFACTION?
BOOST FLAVOR WITH NATURALLY SWEET ENDINGS!
If you think healthy eating means a prison sentence, especially when it comes to desserts, you are in for a surprise!

Yes, the truth is that as long as you continue to use sugar-laden foods or sugar substitutes, you will keep your taste buds trained for sugar. The healthy goal is to cut back on its use so you no longer need everything to taste sweet. Allow your taste buds to change so that the desire for sweetness can be met in a safe way -- from fruit and other naturally sweetened foods. Relying on the sweetness of fruit and using only small amounts of honey, leaves you flavor -- and lots of it!

If a recipe doesn't rely on sugar for texture (like certain cakes and cookies), I try to eliminate or replace sugar with concentrated fruit juices, applesauce, pureed bananas, prunes or apricots. I also replace sugar with smaller amounts of honey or pure maple syrup. Although these are still forms of sugar, the benefit is that they have a higher sweetness concentration so a smaller quantity may be used. The addition of cinnamon or vanilla will enhance the sweetness of the dessert even more.

NO SUGAR RECIPE MODIFICATIONS:

If a recipe calls for 1 cup of sugar, you can instead use:
  • 1/4 cup honey (reduce liquid by 3 Tbs. or add 3 Tbs. flour); reduce baking temp by 25 degrees
  • 3 mashed bananas, plus 1 tsp. ground cinnamon and touch of vanilla
  • 1 cup apple juice plus 1/3 cup nonfat dry milk powder as substitute for 1 cup milk in a recipe
  • 1/2 cup dried fruit puree (pureed apricots, unsweetened pitted dates, prunes) with a touch of cinnamon
  • 1 cup unsweetened applesauce, crushed pineapple or mango puree with 1 tsp. ground cinnamon and touch of vanilla
Here's a great recipe that serves up a great example of how it's done: Luscious fruit topped with a nutty, crunchy topping -- speaks to us in the summer and warms us in the winter. It's a scrumptious end to any meal!

FRUIT CRISP
10 medium ripe peaches, nectarines or pears, sliced
1/2 cup golden raisins or dried cranberries
3 Tbs. canola oil
3 Tbs. honey
1 cup old fashioned oats, uncooked
1/2 tsp. allspice
1 tsp. cinnamon
1/4 tsp. salt
1/3 cup whole wheat pastry flour
1/4 cup chopped walnuts
1/2 cup unsweetened white grape or apple juice

Spread half of sliced fruit in a large rectangular pan; top with raisins.

Heat together the oil and honey. Add oats, allspice, cinnamon, salt, flour and walnuts. Crumble half of this mixture onto the fruit in the pan. Cover with remaining sliced fruit and the rest of the topping. Pour grape juice over the top.

Bake uncovered in a 375 degree oven for 25 minutes.

Makes 12 servings, each giving 158 calories, 28 grams carbohydrate, 2.5 grams protein, 4 grams fat, 23% calories from fat, 46 mg sodium, 0 cholesterol and saturated fat.


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BOOST HDL CHOLESTEROL LEVELS --
AND LIVE BETTER LONGER!
Q. I'm a physical trainer and a huge fan of your books and your newsletter, and do what I can to eat well, live well -- and exercise well! I'm happy to report that my body fat, triglycerides and total cholesterol are very low (my cholesterol level is 160, without medication!). BUT, my HDL-cholesterol is ALSO low (it's only 24!); my physician says dangerously so. Is it indeed dangerous, and what can I do to give it the boost it needs?

                                                                                                   Many Thanks!  - John


A. Hey John - great to hear from you! Your question is one we receive often! Let me congratulate you on your commitment to eating, living and exercising well -- and that you are in great shape!

However, as your physician has wisely warned -- a low HDL cholesterol level is a risk factor for heart disease, even if your total cholesterol is within limits. Decades of research have shown that to prevent cardiovascular disease and heart attack, it's just as important to have high levels of HDL cholesterol -- the good guy cholesterol that protects arteries by removing excess LDL (bad) cholesterol from the bloodstream -- as it is to have low LDL's. Even a 1 mg/dl increase in HDL levels may reduce the risk of dying from coronary disease or heart attack by 3%. The latest guidelines call for an HDL level of at least 40 mg/dl for men and 50 mg/dl for women.

The first step in increasing high density lipoproteins cholesterol levels (and decreasing LDL/HDL ratios) is life style modification -- but surprisingly, not focusing on what bad things to "cut out" but instead what good things to "add in". You can increase your level of HDL cholesterol by the following:

  • Eat Early, Eat often. Start everyday with breakfast -- within 1/2 hour of arising; continue to eat smaller amounts of food, evenly distributed throughout the day, ideally every 2 1/2 to 3 hours. Going longer than 4 waking hours without food results in a slower metabolic function and less production of HDL cholesterol.

  • Eat foods high in soluble fiber. Include at least two servings a day of oats, oat bran, barley, brown rice and legumes (beans and peanuts) in most meals or snacks, as well as high pectin foods such as citrus fruits, grapes, strawberries, apples and bananas. Strictly avoid refined carbohydrates which have been shown to lower HDL's.

  • Eat more cold water fish, hard shellfish and flaxseed. Both contain wonderfully healthy Omega-3 oils that increase levels of HDL's. All fish and seafood contain Omega 3's -- but the highest concentration is in the cold water varieties such as salmon, tuna, halibut, rainbow trout, artic char and black cod. In addition to flaxseed, walnuts and dark green leafy vegetables also contain the plant source of omega 3's, alpha linolenic acid.

  • If you drink alcohol at all, drink red wine - but no more than two 5 ounce glasses a day (for men); women should stick to less than one 5 ounce glass per day. If you do not consume alcohol, opt for double these amounts of Concord Grape Juice -- it is the highest in the HDL raising resveratrol.

  • Choose fats wisely. More important than just the amount of fat you consume, the type is key for raising good cholesterol levels. The fat you eat should be monounsaturated oil, such as extra virgin olive oil and canola oils, which serve to raise HDL's. In addition, the fats high in omega 3's listed above are vital. Avoid trans fat and partially hydrogenated fats like a poison -- they dramatically lower HDL's.

  • Go for Soy! Eat at least two servings of soy products each day such as tofu, edamame, soy nuts or tempeh -- soy is shown to raise HDL levels.

  • Eat onions and garlic - and lots of it (1/2 onion and 2 cloves of garlic each day)! These appear to dramatically raise HDL's.

  • Exercise aerobically. Although all forms of exercise do the body good head to toe -- the best results for raising HDL's come from an hour of aerobic exercise, at least every other day, ideally 4-5 times per week.

    Hope that helps -- let us hear a good report!            Pam

     

    Check out Pam's winning plan for wellness in "The S.M.A.R.T. Weigh" - the secrets of losing weight without losing your health! Take a look at
    www.pamsmith.com/catalog







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  • BOOST LONGEVITY - WITH SUNSHINE!
    In today's skin cancer awareness -- we are constantly being warned to keep out of the sun and to slather on sunblock for protection. The caution is well-advised; skin cancer is deadly. As a Florida girl who grew up in the days before this awareness -- I had too many bad burns to remember, but my skin does (and sadly, shows it!).

    But, Light Deprivation is serious -- and risky -- business too. It affects your daily wellbeing: the more time you spend in low light conditions, the more likely you will feel tired and moody, eat too much, gain weight and feel drowsy during the day. But it also has long term implications: without the exposure to the sun we were created to have -- we are apt to be deficient in Vitamin D. Vitamin D is often called the "sunshine vitamin" because in its natural form, the vitamin is produced by the skin under the sun's ultraviolet rays. It's best known for building strong bones, but new research just released shows it may have another benefit: longevity.

    Until modern times, we got all the benefits of bright light simply by going about our normal routines. But today we have to consciously seek out the sun. Surveys show that most of us spend twenty-three hours a day indoors. As soon as we leave our home in the morning, we duck into a car, bus, or train. When we arrive at work, we scurry inside. After work, we run a few errands and then hurry back home. We spend most of our evenings cocooning indoors. As a result, we get just a fraction of the light our bodies require. Surveys also show that women get less light than men do.

    Most people underestimate the difference in light levels between indoors and out. Surprisingly there is as much as 1,000 times more light available to us once we step outside. Sunlight, even on cloudy days, helps to set your biological clock, lifts your mood, strengthens your immune system, and as mentioned -- produces Vitamin D to keep you healthier longer.

    The Vitamin D Story

    In a recent analysis of more than 18 studies involving nearly 60,000 people, those who took vitamin D supplements had a 7 percent reduction in deaths from all causes compared with those who didn't take the vitamin. The numbers improved slightly for people who took vitamin D for three years or more. They had an 8 percent lower risk of dying.

    Truly, I can't pick up a medical or scientific journal these days without reading something newly emerging about this sunny vitamin superstar! Beyond its proven bone benefits, vitamin D is critical for immunity, prompting production of antimicrobial substances that seem to act like natural antibiotics and antiviral agents. (Some experts think that the reduced sun exposure during winter could help account for the seasonal ebb and flow of colds and influenza.)

    Emerging research also points to a role for vitamin D in cancer prevention, particularly against breast, colon, prostate and lung tumors. Vitamin D could help with cancer treatment. One recent study found that lung cancer patients who either got a lot of sun or had a high intake of vitamin D had three times the survival rate of their counterparts with lower vitamin D levels.

    Another possible benefit of vitamin D is prevention of Type 2 diabetes, which affects an estimated 17 million Americans. And a new link is being reported between vitamin D deficiency during pregnancy and childhood autism.

    So how could one vitamin have so many potentially wide-ranging effects? Unlike other vitamins, D acts both as a vitamin and as a hormone that can be activated as needed by the body.

    Here's how you can make sure you get enough vitamin D:

  • Get it Naturally -- Grab a few rays. Although prudence is key -- I let my skin produce vitamin D by having brief bouts of sun exposure without sunscreen.

    Again, the emphasis here is on "brief" since prolonged sun exposure obviously increases risk of skin cancer significantly. Just 20 minutes of sun exposure without sunscreen enables the skin to produce about 20,000 IU of vitamin D. You'd have to drink about 400 glasses of milk fortified with Vitamin D to get that same amount. And contrary to taking mega doses of dietary supplements, it appears that sun exposure does not cause toxic levels of vitamin D.

    Those with sensitive skin require a shorter time in the sun, and those who are darkly pigmented likely need more time. If you are going to be outdoors longer, be sure to apply SPF of at least 15 to protect the skin. This brief exposure at least two times a week to the face, arms, hands or back without sunscreen is usually sufficient to produce enough Vitamin D. It's really quite amazing!

  • Eat Salmon. Not only is it great food for the brain, just 3.5 ounces provides 90 percent of the daily value for vitamin D. Other foods naturally rich in vitamin D include sardines, tuna, mackerel and eggs. Foods fortified with vitamin D include milk, margarine and some breakfast cereals.

  • If you don't get enough natural sunshine, consider taking a Vitamin D supplement. The National Academy of Sciences sets 200 IU per day as the adequate intake for those 19 to 50 years old; 400 IU for adults 51 to 70; and 600 IU for those 71 or older. In the latest study that showed the 7 percent reduction in mortality, the average intake was about 500 IU per day.

    I often advise my older clients to take a vitamin D supplement -- especially when they aren't able to get much sun exposure. Also, with age, the skin's ability to produce vitamin D drops significantly. Adults 65 or older make only 25 percent of the vitamin D produced by those ages 20 to 30.

    Too much vitamin D can be toxic -- the reason the National Academy of Sciences sets 2,000 IU per day as the tolerable upper limit for adults.

    Multivitamins provide vitamin D, but the amount varies widely, so read the labels: Men's One-A-Day contains 400 IU; Centrum Silver has 500 IU; Women's One-A-Day contains 800 IU; and Nature Made Multivitamins provides 1,000 IU.

    Many calcium supplements also contain vitamin D, providing between 200 and 400 IU. And single vitamin D supplements are another option. Just make sure that the combination of dietary supplements and food sources of vitamin D don't exceed the upper limit. Toxicity is serious and risky business involving bone loss and kidney problems.

    May you look at Vitamin D -- and sunlight -- with new eyes!


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  • WHEN YOUR HORMONES GO HAYWIRE

    Do any of these problems seem to be taking control of your life: Fuzzy Thinking, Fatigue, Memory Loss, Weight Gain, Anxiety, Irritability, Hot Flashes, Insomnia, Depression, Headaches, Skin Problems, Achy Joints, or Low Libido? If so, you may be in -- or approaching - a hormonal storm, and you are not alone.

    Pam's newest book gives natural solutions and a complete wellness plan for women over 40. Highly researched and practical, Pam will guide you through the challenges of hormonal change and give you natural solutions for this mid-life transition. Hormone Replacement Therapy is addressed and explained so you can make intelligent health care and self-care choices with your physician.

    This book is unique, timely and up to date. Get your copy today! www.pamsmith.com/catalog.



    "I just started to read your book "When Your Hormones Go Haywire". In just the first chapter I am gaining an understanding of all the stuff I have gone through in the last year. I wish I would have had your book LAST year! I am really looking forward to what the rest of your book has to say and suggestions to help with natural ways.

    God bless you for your understanding of what a women goes through and for the help you are giving all of us. It is so hard to decide what to do or not to do. There is so much confusion out there. Thank you." Theresa



    "Dear Pam, I just wanted to tell you what a difference your advice has made in my life. 4 months ago, just after the birth of my 2nd child, my 5'4" frame weighed 173 lbs. I suffered from significant joint pain, lacked energy, and battled mild/moderate depression. After making significant changes to my eating and excercise habits, I am down to 145 lbs with far more energy. I have also experienced significant relief from joint pain and have had such a boost to my overall sense of well-being.

    Your teachings gave me an "a-ha" moment, finally helping me realize I had the power to control how I felt. In previous times, like many others, I had given that power to doctors and pills, or just resigned myself to believing that's just the physical/medical hand I was dealt.

    God Bless you for helping me be a better wife and mother, and teacher!!" Leslie


    "I enjoy your books and email newsletter and listen to your web site info often. My husband and I are determined to live long, healthy lives following your suggestions!" Beverly

    -----------------------------------------------

    "It's like everything Pam does - so inspirational! It gears me up with energy and resolve." Diana

    -----------------------------------------------

    "I am a Family Physician who has been in practice for 45 years. Congratulations Pam, on a neat, clean approach to weight loss and in being able to say it well!"


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    For more Recipes, Tips, and
    Information from Pam Smith, go to:
    http://www.pamsmith.com
    Nicole Ramsland - Editor
    The Smart Weigh is a Registered Service Mark
    Copyright 2007 Pamela M. Smith. All rights reserved.

    Do not reprint, host on your Web site, re-purpose, or re-engineer this newsletter without explicit permission.

    Thank you.

    This newsletter is not intended to provide medical advice on personal wellness matters, which should be obtained directly from your physician.

    If you have received this E-mail in error or this is a duplicate, we apologize.
    We respect your on-line time and privacy.

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    Pamela Smith, R.D. © 2007