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!
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:
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 --
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
Have a fabulous September;
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.
TO PRINT PDF
||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:
The bottom line for boosting brain
power? Eat well and eat often. A hungry and
malnourished brain is simply not a well-performing
- 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
- 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 TOP FIVE WAYS TO FEED YOUR
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
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
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,
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.
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.
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
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.
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
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
Read all about it at
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!
||BOOST YOUR ENERGY:|
KICK THE SUGAR
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!
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
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.
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!
help breaking free of the Sugar Trap? Check out my
e-book "How to Kick the Sugar Habit" at www.pamsmith.com/catalog
||CAN'T GET NO SATISFACTION? |
FLAVOR WITH NATURALLY SWEET
|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
If a recipe calls
for 1 cup of sugar, you can instead use:
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
- 1/4 cup honey (reduce liquid by 3 Tbs. or
add 3 Tbs. flour); reduce baking temp by 25
- 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
- 1/2 cup dried fruit puree (pureed apricots,
unsweetened pitted dates, prunes) with a touch
- 1 cup unsweetened applesauce, crushed
pineapple or mango puree with 1 tsp. ground
cinnamon and touch of vanilla
10 medium ripe peaches, nectarines or pears,
1/2 cup golden raisins or dried
3 Tbs. canola oil
3 Tbs. honey
1 cup old fashioned oats, uncooked
1 tsp. cinnamon
1/3 cup whole wheat pastry flour
cup chopped walnuts
1/2 cup unsweetened white
grape or apple juice
Spread half of sliced
fruit in a large rectangular pan; top with
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.
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
||BOOST HDL CHOLESTEROL LEVELS --
AND LIVE BETTER
|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
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
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
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.
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
Hope that helps -- let us
hear a good
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
||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:
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.
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
The Vitamin D
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
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.
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.
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
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.
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.
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
May you look at Vitamin D -- and
sunlight -- with new eyes!
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
This book is unique, timely
and up to date. Get your copy today! www.pamsmith.com/catalog.
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.
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
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
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
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
"It's like everything Pam does - so
inspirational! It gears me up with energy and
"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!"
|For more Recipes,
Tips, and |
Information from Pam Smith, go
|Nicole Ramsland -
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Copyright 2007 Pamela M. Smith. All rights
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