Happy 2013! - Pam Smith1/24/13 Living Well Newsletter

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Happy 2013!

I'm always excited about a new year ­­ my cheer for a most healthy and happy kickoff for 2013 is “New Days,New Ways!” It's a time of clean slates and fresh beginnings ­­ filled with a sense of hope and the new. And,with the rest of the world seemingly feeling the same way, it can be an energizing and motivating time as well.

But how soon we run out of steam! Many people making resolutions have madethe same ones before, only to abandon the effort within days or weeks. Sincethe average resolution only lasts an average of 5 days ­­ many of you readingthis in late January (goodness, it's almost February!) have already left the bestof intentions behind.

Why? The biggest reason is this: we don't plan to fail, we just fail to plan. Oldhabits are amazingly resilient and hold like they were glued to us. We need aplan to get "unstuck,” especially for difficult resolutions like losing weight,getting fit or stopping smoking.

The first step is to decide if you are really willing to make the effort to kick a bad habit or start a healthy one.Making a decision to change just because it's New Year's Day isn't enough to keep you motivated for long.Resolve for the right reasons. Eat well and exercise to be energized, feel better and live longer ­­ not just tolose a few pounds for an upcoming class reunion or spring vacation!

Lasting change means developing a plan of action and being committed to sticking to it. Set clear andattainable goals ­­ like eating breakfast every day, eating more (and a variety of) fruits and veggies, or walking5 days per week for 30 minutes a day. Remember that your goal isn't the starting point, but what you're workingtoward. Make it a reward! Put it in writing and put it someplace (like the refrigerator door!) where you will see itevery day.

Surround yourself with people and situations that encourage you in good habits. Join a support group, get anexercise buddy or spend more time with friends who encourage you to meet your goals. And give yourselfrewards and pats on the back for progress!

This month, take a look at my just released annual "Nutrition Top Ten" ­­ fresh and new for 2013. I beganreleasing the Top Ten in 1985; it's the list you've been looking for: magic bullet­like foods that plug thenutritional holes in our too­busy­to­eat­right days ­­ a guide to load up your grocery cart with wellness!

I'm also sharing with you how to:

"Move the Scale!" with Surprising Weight Loss TipsHave a "Souper" New Year: how to warm up and slim down with soup ­­ and delicious recipes,too! Soup IS good food!Getting “Friendly with Beneficial Bugs”Stay fit with Winter Workouts!

To “New Days, New Ways!”

Pam

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The Food Pharmacy: Food IS Medicine!If you've been eating food just to lose weight, or gain weight, or because it'sdinnertime, you are missing an important and exciting truth: food is filled withpharmacological agents that energize and power you ­­ food is medicine foryour body. If you desire to get well, stay well and live a life filled with energy,you must expose your body to food because of what's in food: natural healingagents, mood enhancers, and energy and immune boosters.

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There are certain foods that pack a powerful punch when it comes to wellness.In addition to their wealth of vitamins and minerals, these foods containnutraceuticals, the food pharmacy for the 21st Century. Review this list, andthen review your food choices over the past week ­­ how are you measuringup? Keep your natural medicine chest stocked with the right ingredients; putthese Top Ten Foods into your grocery cart ­­ and body!

Pam Smith's Nutrition Top Ten Foods for 20131. Blueberries. Containing some of the highest concentrations of potent anti­aging ingredients such asanthocyanin ­­ blueberries are higher in antioxidants than over three dozen different vegetables.

2. Tomatoes. Lycopene, a potent antioxidant found in this delightful fruit, is a carotenoid that fights theuncontrolled growth of cells into tumors. It fights cancer of the colon, bladder, pancreas and especiallyprostate. Men who eat just ten servings of tomatoes per week have been shown to have a 66 percentdecreased prostate cancer risk.

3. Coldwater Seafood. This fruit of the sea contains healthy EPA/Omega­3 oils that are shown to decreaserisk of coronary disease, stabilize blood sugars and increase brain power. Seafood's Omega­3's reduce chronicinflammation, LDL cholesterol and triglycerides, while raising HDL cholesterol.

4. Flaxseed and Chia. A unique source of lignans, powerful antioxidants that are believed to stop cells fromturning cancerous, flaxseed contains alpha­linolenic acid (ALA), the plant version of omega­3 oils found in thefish oils, as well as phytoestrogens. Use ground flaxseed, and always keep it in the refrigerator. And ChiaSeeds aren’t just for growing “pets” any longer! The food grade Chia is now available at supermarkets, and, likeflaxseed, is high in ALA. The seeds are tiny enough to use whole, not ground, and have a longer shelf life. Chiaseeds can help reduce inflammation, blood sugars and cholesterol, all helping to reduce risk for cardiovasculardisease and potentially type 2 Diabetes.

5. Sweet Potatoes. Rivaling carrots as a potent source of beta­carotene and other carotenoids, these spudshelp prevent cataracts and protect the body from free radicals and cancer ­­ particularly cancer of the larynx,esophagus and lungs. They are far too power­packed to eat only at Thanksgiving!

6. Red Wine or Grape Juice. Grape skins contain high concentrations of resveratrol, which appears to blockthe formation of coronary artery plaque, as well as blood clots, tumor formation and growth. Red wine or grapejuice is a better source of resveratrol than white, which are made without the grape skins.

7. Cruciferous Vegetables. Broccoli, broccolini, cabbage, cauliflower and Brussels sprouts contain indoles,sulforaphane, and isothiocyanates, which protect cells from damage by carcinogens, block tumor formationand help the liver to inactivate hormone­like compounds that may promote cancer.

8. Quinoa. (pronounced KEEN­wah) is a superfood that’s a relative newcomer to the American pantry, butcertainly not new! The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy greenvegetables and is often used like a grain. Quinoa is as versatile as rice but it has a protein content that issuperior to that of most grains, because it contains all the essential amino acids. In particular, quinoa is high in

lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese,magnesium, phosphorus and copper, and it has a high iron content.

9. Soybeans. The bioactive ingredients in soy products suppress formation of blood vessels that feed cancercells. Soy helps stabilize hormone levels in women as well as decrease the risk of osteoporosis, ovarian,breast and prostate cancers and reduces heart disease risk through lowering LDL cholesterol.

10. Greek Yogurt. Yogurt is rich in probiotics, which boosts gastrointestinal health and immune function. It'san ancient cultured food with great promise for living better longer! Both Greek and regular yogurt, in their plain,nonfat or low­fat forms, can be part of a healthful diet. They're low in calories and packed with calcium and livebacterial cultures. But Greek yogurt ­­ which is strained extensively to remove much of the liquid whey,lactose, and sugar, giving it its thick and creamy consistency ­­ does have an undeniable edge. In roughly thesame amount of calories, it can pack up to double the protein, while cutting sugar content by half. Yogurt isalso a good source of calcium (a cup gives 20% of your daily need). Early research suggests a daily dose ofyogurt may help ward off age related weight gain or boost weight loss efforts in someone who is cutting backon calories ­­ probably due to the impact of the probiotics on the intestine.

There were quite a few top contenders for the list this year: Pomegranates, Walnuts, Olive Oil, Green Tea andMushrooms ­­ just to name a few! Expect to read more about these nutritional powerhouses in the comingmonths!

Discover more practical tips for boosting your energy and immune system with Nutraceuticals in Pam's book"The Energy Edge" at www.pamsmith.com/store.html.

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FIVE SURPRISING WEIGHT LOSS TIPS

You may not have thought (or known!) about these, but they really work!

1. Tame your Cravings. Cravings are not figments of your imagination ­­ or excuses ­­ there are several bonafide links between hunger and body chemistries. If out of control cravings have been driving you to the cookiejar, here's what you can do to avoid packing on pounds: Eat often! Choose balanced meals and snacks ­­every 2 1/2 to 3 hours ­­ and get protein (such as an egg, low fat cheese, tuna or a cup of beans) at every mealand snack in order to prevent wild cravings. Protein ­­ eaten often ­­ can get you a solid sense of satisfaction.

2. Drink Up! That means water ­­ and a lot of it. Dehydration will force the body to retain fluids, particularlythrough the abdominal area. Together with proper protein and salt intake, water works to release excess storesof fluid, much like priming a pump. It is the natural diuretic! In addition, dehydration will fuel cravings for saltyfoods ­­ so hydrate! A good formula for water for weight loss: 1/2 ounce per lb. of body weight, daily!

3. Get your Calcium! Ideally, you need 1200 mg of calcium a day from food and supplements. Although itmay seem unrelated, calcium has been found to reduce cravings (particularly those hormone related), as wellas setting into motion the body chemistry that leads to an increased metabolic rate, allowing you to burn fatand build lean muscle tissue. And, there's some intriguing research that shows yogurt ­­ rich in probiotics ­­ topack a one, two punch with both calcium and beneficial "bugs" that help with weight loss.

4. Break it up! Break out of the "ruts" in your eating. Our bodies really do adjust to a level of fitness andcaloric energy ­­ even to the same kinds of food day after day. Eat a new variety of colorful fruits andvegetables (beyond apples and bananas) and try some new meal combinations with different proteins (tryedamame, tuna, and ricotta cheese).

5. Shake it up! The best programs to boost weight/fat loss emphasize safe, injury free techniques, enduranceor longer distances, and increased frequency (5 ­7 days is best) or increased intensity.

Learn to Lose Weight "The Smart Weigh" at http://www.pamsmith.com/store.html

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SOUP IS THE ANSWER

A QUESTION FROM REBECCA:

Pam, I've been hearing that soup helps one to lose weight ­­ is it true?

AND, MY ANSWER!

Well Rebecca, you've probably heard that "soup is good food" ­­ and it's true, particularly for the person workingtowards better portion control, and thereby better weight control. Research has shown that starting your mealwith non­creamed soup, which has a lower caloric density than most solid foods and takes a relatively longtime to eat, will often result in your eating less. It gives your brain time to register fullness before it's too late.

And don't forget soup is a great one­dish meal ­­ it's one of my favorites, especially for taking the chill off ofwinter!

Soup IS Good Food!

Fortify yourself with these healthy, balanced meals. Here are two easy, hearty soups that ensure that you giveyourself the best gift of all: great health.

SMOKED TURKEY AND WHITE BEAN SOUP

Nonstick cooking spray

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Nonstick cooking spray1 tsp. olive oil1/2 cup chopped onion2 cloves garlic, minced1 can (14 oz.) diced tomatoes, drained2 tablespoons chopped, fresh basil (or 2 teaspoons dried)6 cups of low sodium/low fat chicken stock2 cans (19 oz. each) or 4 cups cooked cannelini or white beans, drained and rinsed1 lb. smoked turkey, rough chopped1/2 teaspoon Creole seasoning (my favorite is Tony Chachere's!)1/2 teaspoon kosher salt1/4 teaspoon black pepperOptional: Freshly grated Parmesan cheese, for garnish

1) Spray a large stockpot with cooking spray. Add olive oil and bring to low heat. 2) Add onion and garlic and cook, stirring about 1 minute. Add tomatoes and basil; simmer for 5 minutes. Pourin chicken stock and simmer over medium heat. 3) Stir in cannelini beans and smoked turkey along with seasonings. Heat through.

Makes 10 (1 1/2 cup) servings, each giving 182 calories, 17 grams carbohydrate, 8 grams fiber, 19 gramsprotein, 4 grams fat, 21% of calories from fat, 33 mg Cholesterol, 560 mg Sodium

BLACK, RED AND WHITE BEAN CHILI

Nonstick cooking spray1 teaspoon olive oil1 small red onion, chopped1 red bell pepper, seeded and chopped1 green bell pepper, seeded and chopped4 cloves garlic, minced1 jalapeno pepper, seeded and finely chopped2 teaspoons cumin1 1/2 tablespoons chili powder1 teaspoon Creole seasoning1 tsp. Kosher salt1 1/2 lbs. ground lean meat or turkey breast, cooked and drained2 cans (28 oz. each) diced tomatoes2 cups chicken stock (fat free/low salt)2 cups V­8 Juice1 can (15 oz.) red kidney beans, drained1 can (15 oz.) black beans, drained1 can (15 oz.) white cannelini beans, drainedOptional: Serve over brown rice, garnished with nonfat sour cream and cilantro

1) Spray a large, heavy saucepan with nonstick cooking spray and heat over medium heat. Add the olive oil,onions and bell peppers, sauté until softened, about 4 to 5 minutes. 2) Add garlic, jalapeno pepper, cumin, chili powder and seasoning; sauté about 2 minutes more. 3) Add cooked ground meat or turkey to sautéed vegetables and mix together. Add tomatoes and continue tosauté. 4) Add chicken stock and V­8 juice; reduce heat to low and bring to a simmer, stirring. Cook for another 15minutes; add drained beans. Heat through.

Makes 12 (1 1/2 cup) servings, each gives 374 calories, 38 grams carbohydrate, 8 grams fiber, 21 gramsprotein, 6 grams fat, 685 mg sodium

Ready to Have a "Souper" New Year?

Check out Pam's newest ebook ­­ with 15 great soup recipes to help you make soupsthat are great tasting and great for you! Get the scoop on healthy soup ­­ and getcooking! ­­ at www.pamsmith.com/store.html.

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GET FRIENDLY WITH BENEFICIAL BUGS!

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Most of us think of bacteria as harmful and more than likely have taken antibiotics for the infections theycause. But, the reality is that bacteria aren't all bad ­­ there are actually good "germs" in food!

Even though the most harmful bacteria, such as E. coli, Staphylococcus, and Salmonella capture food

poisoning headlines, there are actually many beneficial bacteria at work ­­ some producing a measure of thevitamins, including B12, folic acid, biotin and K, we need every day. Other bacteria have been implicated inprevention and treatment of certain disorders as well as bolstering the immune system. We depend on thesehelpful bacteria even if we don't realize it.

Our intestinal bacteria thrive in mini­populations or "colonies" ­­ an estimated 100 trillion microorganismsrepresenting more than 500 different species inhabit every normal, healthy bowel and each is influenced byconditions in our gut that favor or hinder their growth. These populations actually compete with each other forsurvival, each trying to dominate in the intestinal tract. These microorganisms (or microflora) generally don'tmake us sick; most are helpful. Gut­dwelling bacteria keep pathogens (harmful microorganisms) in check, aiddigestion and nutrient absorption, and contribute to immune function.

Much of the intrigue with "healthy bugs" was triggered over 100 years ago by a suggestion from Nobel­prizewinning scientist, Elie Metchnikoff, who hypothesized that Bulgarian peasants lead very long lives due, in part,to fermented milk products in their diets. And, since the mid­1990s, clinical studies have established thathealthy bacteria can help treat several gastrointestinal illnesses, delay the development of allergies in children,treat and prevent vaginal and urinary infections in women, boost immunity ­­ and even prevent bad breath!

A big factor influencing which bacteria thrive in our intestines is the food we provide them. (Remember,bacteria have to eat, too!) Many forms of carbohydrate, especially indigestible carbohydrate or "fiber," areprized by health­promoting microbes. For example, inulin, classified as a soluble dietary fiber with about 1.5calories per gram, is a popular food for probiotic bacteria. Inulin occurs in plant foods such as onions,asparagus and wheat, and is also used as a food additive, where it serves as a fat replacer or bulking agent.

Inulin is an example of a prebiotic, which means a carbohydrate that nurtures the growth of specific probioticbacteria in the colon. In other words, a prebiotic (carbohydrate) is anything that serves as food for probiotics(healthy bacteria), meaning "for life," or compounds that promote health. Even without intake of live bacterialcultures, simply consuming prebiotic carbohydrates can promote growth of "good" germs in the intestines.

Another example of a prebiotic is found in breast milk. Research shows that a long­chain form of galactose(carbohydrate) naturally present in the milk, favors growth of a probiotic species called Bifidobacteria. In turn,these bacteria protect against rotavirus infection, one of the most prevalent and serious causes of diarrhea inyoung children.

The United Nations Food and Agricultural Organization and the World Health Organization define "probiotics" aslive microorganisms, which, when administered in adequate amounts, confer a health benefit. Generally,probiotics are available in fermented dairy foods, such as yogurt with "live cultures," and a yogurt­like beveragecalled kefir, although exact strains of bacteria range from one product to another.

Probiotics are also available in pill forms as "supplements," but food is always the superior choice over pills,because current labeling requirements do not require a manufacturer to prove the bacterial content of theirproducts. A consumer cannot be certain all products contain live cultures in effective amounts.

Some of the benefits believed to come with flourishing populations of "good germs" in the intestinal tractinclude treatment for intestinal illnesses due to aging, irritable bowel syndrome, Crohn's disease, ulcerativecolitis, help for diarrhea resulting from antibiotics, prevention of yeast infections and urinary infections, andpotentially kidney stones, too. And, some of the more provocative research is the role probiotics play inkeeping a healthy immune system, which helps to prevent a range of illnesses. There is also early evidencethat adding probiotics to the diets of infants appears to offer protection against allergy, eczema, and asthma.

While the research is exciting, the practical application must contain caution ­­ research has not yet revealedthe importance of matching specific strains of beneficial bacteria to the case in order to achieve healthbenefits.

However, the bottom line is that fostering a healthy balance of the trillions of bacteria in the intestines can helpto get you well and keep you well! There are two ways to reap the benefits:

Consume plant foods high in dietary fiber, especially in prebiotics such as inulin. Food choices include

onions, asparagus, and many others.Consume foods with live cultures of health­promoting bacteria, e.g., yogurt or kefir.

And this is why Greek yogurt is on my Nutrition Top Ten List! It's nutritional and medicinal properties havebeen recognized in the Middle East and eastern Europe for centuries. Not only is it a useful source of protein,

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been recognized in the Middle East and eastern Europe for centuries. Not only is it a useful source of protein,calcium and B vitamins, but yogurt that has not been pasteurized is a live food containing the amazingprobiotic Lactobacillus acidophilus. If you love it ­­ eat if often! If it's new to you, learn to love it; your body willthank you! Use plain, low fat yogurt in power shakes, and fresh fruit parfaits or as a great snack mixed with all­fruit jam, and a breakfast mixed with cereal.

Check out Pam's website for one of her favorite (and easiest!) yogurt recipes ­­ Bircher Muesli! Make it thenight before and it will be ready to serve in the morning!

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BABY, IT'S COLD OUTSIDE! EXCUSE BUSTERS FOR WINTER WORKOUTS

Did you bid farewell to fitness once the holidays hit and cold weather arrived? Many did ­­ and are now trying tofigure out how their "ho, ho, ho" has so quickly turned into, "how, how, how" have I gotten so out of shape?And the lack of exercise doesn't just weigh in on the scale alone! Keeping active throughout the winter monthshelps maintain your level of fitness and mobility and reduces the potential for muscle strains and lower backproblems due to inactivity ­­ as well as producing much­needed happy serotonin to get through the days ofgray.

So, don't huddle indoors when it gets cold! Go out and discover the unmatched splendor of nature wearing herwinter wardrobe. It is a beautiful, magical feeling to be exercising comfortably in the great outdoors ­­ and yourbody picks up the sunlight, even when you can't see it behind the clouds. This year, beat the no­exercise cyclewith these FIVE EXCUSE BUSTERS:

Excuse #1: If I can't do regular workouts, I might as well skip them altogether. Excuse Buster: Among healthypeople, even one or two bouts of exercise a week ­­ burning about 1,000 calories in total ­­ can lengthen yourlife compared to being sedentary, according to a recent study from the Harvard School of Public Health inBoston.

Excuse #2: There's no point exercising until I lose some weight! Excuse Buster: A recent University of Floridastudy found that activity lowers the risk of heart disease or stroke regardless of body weight. Just 10 to 20minutes of activity can do your body good; even a walk or bike ride around the block is enough to give animmediate energy boost.

Excuse #3: Fitness doesn't fit into my busy social schedule. Excuse Buster: Organize a tobogganing orskating party and burn up to 300 calories an hour while having fun! And who can resist a snowball fight?

Excuse #4: It's not smart to exercise in the cold. Excuse Buster: Staying warm and well hydrated keeps youroutdoor workout safe. Invest in sweat­wicking fabrics for sports bras, underwear and pants, and wear aninsulating pullover or fleece top. (Skip cotton, which absorbs sweat and chills in the wind.) Top these off with ahat, scarf, mitts and a windbreaker with reflective strips that can be seen from every angle ­­ and don't forgetsunscreen and lip balm! Allow at least 10 minutes to warm up. When it's cold, your heart and muscles needmore time to get ready. Drink lots of water, make sure you're never more than a mile away from shelter andcheck exposed skin regularly for frostbite­signaled by white, waxy or discolored blue skin. Take your workoutindoors if you'd be risking frostbite (temperatures around ­20 degrees F, including any wind chill), if it's icy, or ifyou'd encounter dangerous traffic.

Excuse #5: I'm too tired and stressed to work out at this time of year. Excuse Buster: Exercise is a provenenergizer, sleep enhancer and mood lifter. According to research summarized by the Mayo Clinic, just 10minutes of brisk walking can boost your mood and curb the urge to snack or over drink. And the invigoratingcold air can clear your mind and reduce stress, which can be helpful for weight loss. Research shows thatstress can increase levels of cortisol, a hormone that may increase appetite and promote fat storage. Gettingoutside during daylight hours also increases levels of serotonin, a hormone that helps calm cravings. Even ifyou have to walk slower because of the weather, you may be burning more calories. And trudging through snowor walking into the wind takes more energy.

If you are still having a hard time getting motivated to get out and get going ­­ use the Rule of 5: Tell yourselfyou can quit after 5 minutes. Chances are good that when you're bundled up and out there, you'll keep going. Ifyou still want to quit, go ahead ­­ at least you did something ­­ and your body will thank you for it!

Learn more about how to exercise your options!Read the "Energy Edge" for tips! Get your copy here: www.pamsmith.com/store.html

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And, take a look at my Walk/Run pamphlet e­download! It works in any season and any weather!

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WHEN HORMONES GO HAYWIRE

More than 20 million baby­boomer women are facing the reality ­­ every day ­­that their bodies are changing. For many this is a welcomed and easy transition(the end to periods!), but for others the midlife change creates the feeling ofbeing smack in the middle of a fierce hurricane.

I've written "When Your Hormones Go Haywire" to provide readers with step­by­step solutions on how to take charge ­­ and reclaim ­­ their bodies. Fromperimenopause to the latest research on hormone replacement therapy, I'vebuilt this book around updated information, practical solutions ­­ and real life,real time testimonies for women that have employed food as medicine. I'veeven added survival tips for men in a chapter title "When Mama Ain't Happy!"

I've also included a 12­week hormonal balance nutrition plan complete witheating strategies and weekly action steps for nourishing body, soul and spirit,and more than 25 delicious recipes with energy­rich, stabilizing ingredients.

Don't wait any longer ­­ Check out my newest book "When Your Hormones Go Haywire" atwww.pamsmith.com/store.html

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

"I love listening to your program on the radio. Not only is it informative, you deliver it in such a way that yousound like a caring friend, rather than just another one of those nutritionists who's preaching what's good foryou. Keep up the great work!" Kari

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To listen to Pam's daily Living Well radio program online, go to:

www.pamsmith.com/NS_audio.php

Nicole Ramsland ­ EditorThe Smart Weigh is a Registered Service Mark

Copyright 2013 Pamela M. Smith. All rights reserved.

Do not reprint, host on your Web site, re­purpose, or re­engineer this newsletter without explicit permission.

Thank you.

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

If you have received this E­mail in error or this is a duplicate, we apologize. We respect your on­line time and privacy.

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Pamela Smith, R.D. © 2013