Greetings for March!

March is, has always been, and I believe will forever be my favorite month. The promise of spring isblossoming all around us, bright blue skies prevail -- and the weather simply seems to beckon us outdoors...it's an invigorating time!

March is also National Nutrition Month -- a great time to look at making the verybest choices for taking care of you and your family. National Nutrition Month® isa nutrition education and information campaign sponsored annually by theAmerican Dietetic Association. This year’s theme centers on an easy way to eatbetter: add color and nutrients to your meals -- "Eat Right with Color!" While thetrees in your part of the country may still be bare, there are plenty of ways tobrighten up your plate (and wellness!) with colorful and nutritious foods.

Not that you need to be told to eat more fruits and vegetables -- there's only afew hundred health reasons to do so. Adding a splash of colorful seasonal foodsto your plate makes for more than just a festive meal. A rainbow of foodscreates a palette of nutrients, each with a different bundle of potential benefits for a healthful eating plan. Foodvariety supplies different nutrients, so to maximize the nutritional value of your meal, include healthful choicesin a variety of colors.

With the time changing -- and the clock "springing forward" -- it's an ideal time to identify the lifestyle choicesthat help us to "turn back the clock" of aging, to put into practice habits that boost our immune systems toprotect the body from chronic diseases and premature aging.

This month, you'll find the news you can use on:

Eat Well, Age Well! Can you indeed turn back the "Biological Age" Clock -- or at least slow it down?Age Defying Foods: While none of these foods individually are a "Fountain of Youth," including themon a regular basis as part of a balanced diet can reduce the toll time takes on your body.Eat Right with Color Guide: To get well, stay well and live an energized life, we need to be nourishedby food -- and it’s the most vivid colored foods that pack a powerful punch when it comes to wellness.Use this guide to brighten up your plate in every season!Great Tasting Veggies? Coming Right Up! With a little extra know-how when buying and cookingveggies, you can not only make this essential food group less boring, you may fall in love anew! Growing Younger, the Mediterranean Way: Diet and lifestyle -- a terrific recipe for healthier living!Olive Oil: A Golden Elixir of Youth? Rich in heart-healthy monounsaturated fats and beneficial plantcompounds, olive oil is a very good thing!

Be Well -- and enjoy the Best of Spring!

Pam

...............................................>DOWNLOAD TO PRINT PDF VERSION<..................................................

...............................................................>RETURN TO TOP<...................................................................

EAT WELL, AGE WELL

Aging: everyone does it, and it surely beats the alternative! But how is it that some people seem relativelyunaffected by getting older? Can you indeed turn back the biological aging clock -- or at least slow it down?Can certain foods serve as a "fountain of youth"?

Aging is often associated with the development of one or more chronic diseases, but it doesn't have to be thatway! It's not always just a matter of time before you have a heart attack or stroke, get type 2 diabetes orcancer, break a hip due to osteoporosis or develop Alzheimer's, even though these conditions are oftenassociated with aging. The real culprits of the decline of aging aren't the symptoms; it's the biologicalmechanisms that cause them in the first place.

mechanisms that cause them in the first place.

Genes are key in determining longevity -- and what conditions and diseases you're most vulnerable to getting.They are clearly unchangeable -- you can't control the genetic cards dealt to you, but you can impact theirexpression. Heredity is NOT destiny! Regardless of your genetic susceptibility, study after study shows thatlifestyle factors determine how well you age: your risk for disease and disability increases with a negativeattitude, inadequate physical activity and poor diet.

So what's the best eating plan to prevent, delay, or minimize the conditions associated with aging, includingachy joints, fuzzy memory, and failing eyesight? Aging well takes optimizing a myriad of beneficial nutrients,including protein, calcium, nutraceuticals and vitamin D, and minimizes detrimental dietary componentsincluding saturated and trans fats.

The most beneficial diets rely heavily on fresh vegetables, fruits, whole grains and legumes -- foods that arenaturally lower in calories and packed with nutrients. But it's the nutraceutical compounds in these plant foodsthat are most credited with being responsible for holding back the march of time. Antioxidants, such asvitamins C and E, and other compounds, including polyphenols and anthocyanins, battle free radicals --unstable forms of oxygen that damage cell function. Free radicals form from normal energy metabolism. Yourbody also produces them in response to air pollution, smoking and secondhand smoke, overexposure to thesun, a sedentary lifestyle, sleep deprivation, and from chemical non-foods that are virtually unrecognizable tothe human body (sadly, the American way!).

The buildup of free radicals contributes to the aging process and to the development of a number of age-relateddiseases such as cancer, heart disease and inflammatory conditions, including osteoarthritis. What's worse, ina sort of vicious cycle, aging increases free radical production. That means your diet should be healthier thanever with each passing birthday. Take a look at this list of major agers, and commit to slow them down beforethey slow you down.

Major Agers:SmokingExcess body fatChronic dietingSleep deprivationSedentary lifestyleUnprocessed stressA Junk Diet (high sugar and fat, low nutrient)

Going Long Hours Without EatingNutrient Overload (too much food too late)Excess Saturated Animal FatOverloads of omega-6 vegetable oilsFoods virtually unrecognizable to the Human Body (High Fructose Corn Syrup, SynthesizedChemicals, Hydrogenated and Trans Fats)

The bottom line to aging well: It's not just about adding years to life, it's about adding life to your years! Readon and find out why eating right just may mean aging right, too.

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

...............................................................>RETURN TO TOP<...................................................................

AGE DEFYING FOODS

While none of these foods individually are a "Fountain of Youth," including them on a regular basis as part of abalanced diet can reduce the toll time takes on your body.

Fish Fish, particularly cold water varieties, contain top gun omega-3 fats that reduce the risk of plaque buildup inyour arteries, decrease blood triglyceride (fat) levels, help lower blood pressure, and lessen the odds of suddendeath. Fish is a wise protein choice because of its high levels of memory boosting tyrosine (fish IS brain food!)and its relatively low saturated fat and cholesterol content.

Top picks: Salmon and canned light tuna, herring, rainbow trout, sardines, Artic char, striped bass, Alaskan Black Codand hard shellfish are among the fish with the highest levels of omega-3 fatty acids.

Fruits and Vegetables Produce provides fiber, vitamins, and minerals, as well as hundreds of anti-aging phytonutrients. When itcomes to age-defying properties, some produce is better than others, according to the United StatesDepartment of Agriculture's tests for antioxidant activity -- and vivid coloring is the clue for a fruit or vegetable'snutritional powers.

Still, any fruit and vegetable is better than none. People who take in the most produce -- upwards of 10servings a day -- have higher levels of antioxidants in their bloodstream, which translates to better aging.Produce-lovers also have stronger bones, thanks to the magnesium and potassium that fruits and vegetablessupply (dark greens are also rich in vitamin K, necessary to bolster bones).

Top picks: Brightly Colored Fruit: Blueberries, cranberries, blackberries, raspberries, strawberries, pomegranate, apples,and cherries.

Brightly Colored Vegetables: Kale, spinach, broccoli, artichokes, avocado, asparagus, cauliflower, sweetpotato, carrots, pumpkin, and onions.

Legumes (beans and peanuts) Legumes are packed with complex carbohydrates and fiber to ensure steadier blood glucose and insulin levels,and they provide a cholesterol-free source of protein. Legumes are also packed with antioxidants.

Top picks: From black beans to peanuts to soy beans, they're all good for you!

Whole Grains Whole grains retain more of their natural nutrients than refined varieties, particularly age-defying vitamin E,fiber, and B vitamins. They are also packed with a wealth of antioxidant compounds.

Top picks: Barley, oatmeal, whole-wheat pasta, cracked wheat, brown and wild rice, quinoa and millet.

Nuts and Seeds Nuts and seeds are rich sources of protein, fiber, vitamin E and other antioxidants -- and healthy fats (shortchain omega 3's and essential fatty acids). They have been shown to reduce risk of heart disease and stroke,type 2 diabetes and chronic inflammation.

Top picks: Almonds for their high vitamin E levels; pecans and pistachios, for their antioxidants; flaxseed, sunflowerseeds and walnuts, for omega-3s.

Low-Fat Dairy Dairy foods are excellent sources of bone-strengthening calcium. They also supply protein that bolsters bonesand muscle, and is needed for peak immune function.

Top picks: Yogurt or Kefir (a liquid form of yogurt) for their ample provision of healthy immune boosting bacteria, calledprobiotics, and milk (either 1% low-fat or fat-free). Milk is fortified with vitamin D, necessary for calciumabsorption. Adequate levels of vitamin D may reduce prostate, colon and breast cancer.

Olive Oil Olive oil is rich in heart-healthy monounsaturated fats and beneficial plant compounds. It's also free of thetrans fats found in some margarines and other processed foods, and that's a very, very good thing.

Top pick: Extra Virgin Olive Oil. It's most beneficial for increasing the high-density lipoprotein levels (HDL or goodcholesterol). Extra-virgin olive oil also offers beneficial levels of oleocanthal, a compound that mimics theeffects of anti-inflammatory medications including aspirin and ibuprofen. Read on for more about this GoldenElixir of Youth!

Fill your bowl up with Soup!

Check out Pam's e-book -- with 15 great soup recipes to help you make soups that aregreat tasting, great for you -- and full of vegetables!

Get the scoop on healthy soup -- and get cooking -- atwww.pamsmith.com/store.html.

...............................................................>RETURN TO TOP<...................................................................

EAT RIGHT WITH COLOR

Mom was right: Eat your fruits and vegetables! They come closer than anyother category of food to behaving like a fountain of youth. I can't emphasizeenough the importance of increasing your consumption of these beauties --and the need to choose broadly from among the most richly colored options.

Healthy eating includes more than counting calories alone -- variety is not onlythe spice of life -- it's your ticket to wellness. Not all members of the fruit andvegetable group are alike. Virtually all contain antioxidants which are vital togetting us well and keeping us well, but each one has unique properties thatprovide protection and health promotion. Again, the color of the pulp or skin isa sign of the type of power within -- generally highest in nutrients are thosewith the most vivid colors.

Here is a quick color guide to brighten up your plate in every season. Each day, try for at least one servingfrom these different color groups.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

Fruits: avocado, apples, green grapes, honeydew, kiwi and limeVegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such asspinach and romaine

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity,prevent heart disease and reduce the risk of some cancers.

Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineappleVegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options are highest in anti-aging antioxidants, and may help with heart health, blood pressure,memory, urinary tract health and reduced cancer risks.

Fruits: blackberries, blueberries, purple grapes, plums and raisinsVegetables: eggplant, beets, purple cabbage and purple-fleshed potato

Red indicates produce that may help maintain a healthy heart and lungs, vision, immunity and may reducecancer risks, especially of the prostate and breast.

Fruits: cherries, cranberries, pomegranate, strawberries, red/pink grape fruit, red grapes and watermelonVegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods often contain nutrients that may promote heart health and reduce cancer risks.

Fruits: banana, brown pear, dates and white peachesVegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

The trick is to include as many plant-based colors in your daily diet as possible. For example, instead of grilledchicken and mashed potatoes, consider painting a more colorful plate, such as grilled chicken or salmontopped with salsa, mashed sweet potato, asparagus and spinach salad with orange slices. A colorful meal isnot only visually appealing, but it also contains a variety of nutrients and is flavorful and satisfying -- great foodthat's great for you!

...............................................................>RETURN TO TOP<...................................................................

GREAT TASTING, FLAVORFUL VEGGIES? COMING RIGHT UP!

Unfortunately, many of the veggies that are most colorful and most packed with nutrients are the same onesthat cause many of us (and not just 5-year-olds) to shudder at the sight of steamed greens. In fact, as manyas 30% of Americans are extrasensitive to the bitter taste of the chemicals in these vegetables -- they are

as 30% of Americans are extrasensitive to the bitter taste of the chemicals in these vegetables -- they arecalled "supertasters."

For others, it isn't the taste but the lack thereof that makes them turn up their noses at vegetables. Manyveggies pack a lot less flavor than they could. Sadly, many American growers have focused on varieties thatship well and spoil slowly, and there's been so little emphasis on taste.

The good news is that with a little extra know-how when buying and cooking veggies, you can not only makethis essential food group less boring, you may fall in love anew!

Use these tips to "Revamp your Veggies" -- starting with dinner tonight:

1. Buy the Babies

In some vegetables, flavors intensify as the plant matures, which is why the so-called baby versions havewider taste appeal with just as many health benefits. Experiment with baby artichokes, turnips, squashes, andcarrots (the ones sold in bunches, with greens still attached—not those sold in plastic bags, which are simplyregular carrots, trimmed down).

You can find the babies at larger supermarkets, specialty grocers, and farmers' markets; some, such asyounger Brussels sprouts and green beans, can even be bought frozen. Not only do many people find babyvegetables more flavorful and less bitter, but they prefer the texture too: Younger vegetables are more tenderand require less cooking, and they're fun!

2. A Little Oil?

Years of fat phobia have conditioned us to shun oils whenever possible. But judiciously using fats -- especiallyheart-healthy ones like olive oil -- can go far in helping you love your veggies. When fat binds with seasoningsand spices, it can transform vegetables to something downright yummy. And the link between vegetableavoidance and certain cancers is strong enough to justify the extra calories if it gets you closer to yourrecommended five to nine servings of fruits and vegetables each day.

Try it: Drizzle olive oil, salt, and pepper on a baking sheet of broccoli and bake in the oven at around 375 Fabout 40 minutes -- it's delicious!

3. Cheese, Please?

Moderate amounts of cheese sauce—not 1950s-style smothering—can make broccoli or cauliflower rich andsatisfying. Or toss bits of your favorite cheeses (including a little Parmesan, lite cream cheese or feta) in withgreen beans, asparagus, spinach, or kale.

4. Blanch First!

Ever wonder why the Chinese tend to consume so many more vegetables than Americans, including thestrong-tasting crucifers such as broccoli? While it's true that Asians are less likely than Caucasians to have anextreme sensitivity to bitterness, the real secret is blanching, a technique common among Asian cooks.

Steam vegetables for 30 to 60 seconds, then remove them from the heat and drop them in cold water. Thatstops the strong flavors from developing. Stir-frying also preserves flavor by cooking quickly.

5. Oven Roast

The onion family, which includes leeks, shallots, and garlic, is rich in compounds suspected to fight cancer,but for onion and garlic haters, the sharp flavors and strong smells can be overpowering

Try slow-roasting onions and garlic, which brings out the sweetness and cuts the sharpness. Brush leeks orsliced onions with a little olive oil, wrap in foil packets, and toss on the grill to take the sting out.

6. Store Produce Away From Fruit

Many vegetables, like parsnips and beets, which have a strong flavor to start with, can become bitter whenstored near apples and other fruits, which produce ethylene gas, according to research from PennsylvaniaState University. The flavor of carrots, squash, and some herbs will also suffer in the presence of fruit, whilecrucifers such as broccoli, Brussels sprouts, and cabbage may turn limp and yellow more quickly.

The best way to store vegetables: in a closed paper or Ziploc bag, with ethylene producers (which also includeapricots, avocados, peaches, cantaloupes, peppers, and tomatoes) in a separate crisper from ethylene-vulnerable produce. Tomatoes are best NOT refrigerated.

6. Avoid Bitter Eggplants

Everyone knows that too-mature eggplants are bitter, but the size of this fiber and potassium-packed vegetableisn't your best clue: If your thumb leaves an indent that doesn't bounce back, the eggplant will be spongy,tough, and bad tasting, even if it's a little one. To further improve taste, check out its "belly button": At the

tough, and bad tasting, even if it's a little one. To further improve taste, check out its "belly button": At theblossom end, eggplants have either an oval or round dimple. Buy only the ovals -- the round ones tend to havemore seeds and less "meat."

To reduce eggplant's bitter tendencies even more, after you slice it, sprinkle it with salt, then wait a half-hour,rinse, and proceed with your recipe. The salt draws out water, which contains the bitter-tasting compounds.Eggplants are worth the trouble: The insides of these veggies are high in cancer-fighting polyphenols -- thesame chemicals that make asian pears and apples so good for you.

7. Shop the Farmers' Market

The flavor in cruciferous veggies, like broccoli, cauliflower, Brussels sprouts, kale, and cabbage, intensifies thelonger they're on the shelf, particularly if they're wrapped. Freshly picked tastes SO much better! In winter, lookfor broccoli that's sold in bunches, rather than shrink-wrapped to Styrofoam.

8. Go Stealth

If you don't like the taste of many vegetables, soup may be your best solution: Most soups cook for so longthat the vegetable flavors mellow and weaken, while the seasonings become more pronounced.

You can also sneak grated carrots or zucchini into muffins and breads -- and even meat loaf. Next time youmake a meat loaf, after you add your usual 1 cup of bread crumbs or oatmeal, throw in 1 cup of gratedvegetables: Onions, zucchini, mushrooms, or even green beans will be virtually undetectable, even to you.While the longer baking time breaks down some nutritive value, minerals and vitamins stay in the casserole,and veggies make for a moister meat loaf.

9. Learn About the Health Perks

A study at Monell Chemical Senses Center found that understanding why something that tastes foul is good foryou -- combined with repeated, regular exposure to that particular food -- actually makes it easier for you tostomach it. If you knew that kale could help protect you from cancer, you might be more willing to forget thetaste and eat more of it, particularly if cancer runs in your family and is a concern for you.

10. Add A Touch of Sweetness

All babies are born with a natural aversion to bitter foods and a preference for sweets. While this fades overtime, many people still maintain a penchant for sweet-tasting food.

Scientists have long speculated that's because so many poisonous plants are bitter. What we do know is thatsweet tastes better to us. So indulge in sweeter vegetables—yams, squash, peas, and carrots—which stillpack plenty of nutritional advantages. Or add a touch of sweetness to your vegetable dishes with fruit -- likenavel oranges in spinach salad, or dried cranberries with Brussels sprouts.

...............................................................>RETURN TO TOP<...................................................................

GROWING YOUNGER, THE MEDITERRANEAN WAY

Diets consumed by people living in Mediterranean countries have been a subject of interest since antiquity,with more recent investigations focused on their health benefits. Greece and southern Italy are just twoexamples of regions where eating patterns tend to follow a "traditional Mediterranean diet." People residing inthe countries along the Mediterranean Sea have lower rates of coronary heart disease and certain types ofcancer.

The Traditional Mediterranean Cuisine Although there are many countries that border the Mediterranean Sea, offering different cultures, foodavailability and lifestyles, there are broad characteristics that make up the foundation of this healthy way ofeating:

An abundance of plant foods (fruits, vegetables, whole grains, nuts and legumes) which are minimallyprocessed, seasonally fresh and grown locallyOlive oil as the principal source of fatCheese and yogurt consumed daily in low to moderate amountsFish and poultry consumed in low to moderate amountsRed meat consumed in small amounts and used more as a sauce and to season food than as the mainingredient in mealsFresh fruit as a typical daily dessert, with sweets containing sugars and honey eaten only a few timeseach weekWine consumed in moderate amounts, usually with meals

The traditional Mediterranean cuisine is low in saturated fat (less than 8% of total calories), with total fatranging from 28% to more than 40% of total calories. Albeit higher than traditionally considered healthy,

ranging from 28% to more than 40% of total calories. Albeit higher than traditionally considered healthy,because the fats are of the beneficial type, the body appears to thrive -- and live long. In addition, the dietincludes modest amounts of foods from animal sources. As in many traditional diets, plant foods make up thecore of the daily intake. This balance increases the amount of nutraceuticals, vitamins and minerals availablein the diet, and at the same time, keeps the amount of saturated fat low.

Health Benefits In 1994, the Lyon Heart Study evaluated the effect of a Mediterranean diet on heart disease. More than 600patients who had a heart attack were randomly selected to eat either a traditional American Heart Associationdiet or a Mediterranean-style diet. The Mediterranean-style diet used fish and poultry as the major sources ofprotein and was high in plant foods including fruits, vegetables, beans, bread, olive oil and nuts. The dietguidelines called for less meat, butter and cream. The study used a specially prepared spread that containedalpha linolenic acid (an omega-3 fatty acid).

After only four years, the results of the Lyon Heart Study showed a significant difference in coronary events(heart attacks and stroke) in the groups who ate the Mediterranean diet versus the American Heart Associationdiet. The rate of coronary events was reduced by 73%, and total deaths were reduced by 70% in theMediterranean-style group.

More recently, a study was published examining more than 22,000 adults in Greece and their adherence to thetraditional Mediterranean diet. The data showed that the Greeks who had a higher degree of adherence to thediet had a significantly lower total death rate, and fewer deaths from heart disease and cancer.

Tips for Eating Mediterranean-Style (no matter where you live!)

Use extra virgin olive oil as your main fat source.Choose grains that are whole, unrefined or minimally processed.Limit use of unhealthy fats (saturated and trans).Fill your plate with vegetables, using small amounts of olive oil in preparation or as a salad dressing.Try fresh fruit for dessert; let small amounts of honey be the sweetener of choice.Use fish, seafood, poultry and legumes as your main protein sources, while limiting red meat. Use smallamounts of yogurt and cheese, mostly as a topping.

Mix daily exercise with weight control and Mediterranean style eating and you have a terrific recipe for healthierliving. While there are many other healthy cuisines that can do just as well, the most convincing argument forgoing Mediterranean is the taste!

Tired of battling with sugar and dieting? Win the War with Pam's Diet Freedom Kit atwww.pamsmith.com/store.html -- and never again get caught in the Diet Trap -- orFood Trap!

...............................................................>RETURN TO TOP<...................................................................

OLIVE OIL: A GOLDEN ELIXIR OF YOUTH?

There are different types of dietary fats and not all are created equal -- some are beneficial and many aredetrimental. Saturated fats and trans fats are the most dangerous types and are linked to a higher risk ofchronic diseases, including heart disease and stroke. Saturated fats are found primarily in animal foods anddairy products, but also in processed foods, snacks and other foods that use coconut, palm and other cookingoils. Most saturated fats raise blood cholesterol by increasing the levels of low-density lipoprotein (LDL)cholesterol, the so-called "bad" cholesterol; in fact, they can raise blood cholesterol levels more than high-cholesterol foods.

Trans fats are vegetable oils that are made more solid by a chemical process called partial hydrogenation.Trans fats are found in many products, especially vegetable shortening, margarine, French fries, and manyprocessed foods. Trans fats lead to clogged arteries even more than saturated fats because they also lowerthe body's level of protective HDL-cholesterol and contribute to persistent inflammation.

the body's level of protective HDL-cholesterol and contribute to persistent inflammation.

But omega-3's from fish and seafood, flaxseed and nuts and monounsaturated fats ("MUFAS") found in oliveoil lower blood LDL cholesterol when substituted for saturated fats in the diet.

While all cooking oils are 100 percent fat and contain about 40 calories per teaspoon, some are better thanothers. One reason why the rate of heart disease is lower in countries like Greece and Italy is becausemonounsaturated fat-rich olive oil is a staple in the Mediterranean diet. One cholesterol benefit to MUFAS isthat they help lower LDL cholesterol levels, and do it without also lowering high-density lipoprotein (HDL), the"good" cholesterol. In addition, when incorporated into LDL, monos are less likely to be oxidized, and oxidizedfatty acids of LDL are responsible for its deposition into the walls of arteries.

The Anti-Aging Magic of Olive Oil Several studies have looked at the link between olive oil and life expectancy. The benefits for health go waybeyond just reducing levels of LDL ('bad') cholesterol. Numerous studies have connected olive oil -- the mainfat in the Mediterranean diet -- to improved cardiovascular health and protection from certain types of cancer,dementia and premature aging.

A new review on the health benefits of olive oil, published in the journal Pharmacological Research, is a timely"pulling together" of the biological and clinical studies of the healthy effects of olive oil-rich diets on cholesterol,blood pressure, heart disease, and chronic inflammation. It shows extra virgin olive oil to be quite a nutritionalstar, in large part due to its rich content of polyphenols and MUFAs. There is also some exciting research thatpoints to better fat burning (particularly of abdominal fat cell!) from diets that are rich in monounsaturated fats,such as olive oil. Always good news!

Tips: It's good for you, but don't go overboard; olive oil is still a fat, and thereby still caloric. Limit total oilconsumption to 7 teaspoons daily on a 2,000-calorie diet; 5 for a 1,600-calorie plan.

Make salad dressing with one part olive oil and three parts balsamic vinegar.Use olive oil instead of butter or margarine.Lightly coat chopped broccoli, sweet or white potato, or carrots with olive oil and roast on a baking sheetat 400 degrees F until done.

...............................................................>RETURN TO TOP<...................................................................

LAUGH YOURSELF YOUNG

Giggle, snort, and laugh till it hurts. You -- and everyone around you -- will be healthier.

In a recent study, sounds of laughter or cheering triggered strong brain activity in listeners, particularly thebrain areas that control the muscles of the face -- which means listeners were primed to smile or laugh, too.The response was automatic -- and contagious.

Laughter is good for both body and soul. It can thwart stress, boost the immune system, and help protectagainst the flu and even cancer. In a study, men who watched a favorite funny movie had lower levels ofstress hormones and higher amounts of growth hormones, both of which bolster the immune response. Andstudy participants had more of the natural killer cells that target tumors and viruses.

Just anticipating a chuckle or guffaw can keep you healthy and reduce stress. In another study, people whoknew in advance that they would be watching a funny movie had elevated levels of growth hormone and morebeta-endorphins (feel-good brain chemicals that block pain and help you relax). And these levels held steadythroughout the hour of viewing as well as afterwards, for up to 24 hours. A mere 30 minutes of comic relief maybe all you need for similar health benefits.

And, something even more surprising: even "fake" laughing -- laughing at nothing at all (instead of getting mador sad!) -- does the body good! The physical action of laughter on the abdominal and facial muscles triggersthe same feel-good hormone release.

So go ahead, laugh often and out loud. It's your -- and your friends', family's, and coworkers -- best medicine.

If you're caught in a hormone hurricane, you may not find much to laugh about. Getyour chuckle back with Pam's time tested tips in "When Your Hormones GoHaywire"!

It's filled with natural, nutritional solutions to stabilize hormones, regain energy, protectagainst disease -- and reclaim your body! Get a copy at www.pamsmith.com/store.html.

...............................................................>RETURN TO TOP<...................................................................

For more Recipes, Tips, and Information from Pam Smith, visit:

http://www.pamsmith.com

"I enjoy your books and email newsletter and listen to your web site info often. My husband and I aredetermined 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, cleanapproach to weight loss and in being able to say it well!"

...............................................................>RETURN TO TOP<...................................................................

For Colorful Back Issues ofPam Smith's Living Well Newsletter, go to:

http://www.pamsmith.com/NS_Tips/Newsletters.php

Nicole Ramsland - EditorThe Smart Weigh is a Registered Service Mark

Copyright 2011 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 beobtained 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.

...............................................................>RETURN TO TOP<...................................................................

Pamela Smith, R.D. © 2011