Energy for Life - Pam SmithEnergy Vandalizers • Going Long Hours Without Eating • Junk Diet...

RRoocckkyy MMoouunnttaaiinn DDeennttaall CCoonnffeerreennccee JJaannuuaarryy 1177,, 22000088

PPaammeellaa SSmmiitthh,, RRDD

EEnneerrggyy ffoorr LLiiffee!! Strategies for Peak PerformanceStrategies for Peak Performance

Energy Checklist Falling into Fatigue Ditches? Craving Sweets? Wake up tired, go to bed tired? Brain Fogging? Irritable and Edgy? Gaining Weight? Trouble Losing it? Sofa Spud? Picking up bugs? Depressed or Moody? No enthusiasm? Burned out?

TThhee EEnneerrggyy EEddggee:: •• SSttaabbiilliizzeedd EEnneerrggyy •• PPoossiittiivvee MMoooodd aanndd AAttttiittuuddee •• SSttrreessss RReessiilliieennccyy •• OOppttiimmiizzeedd MMeemmoorryy aanndd BBrraaiinn PPoowweerr •• MMaaggnniiffiieedd CCrreeaattiivviittyy aanndd HHeeiigghhtteenneedd CCoonncceennttrraattiioonn

NNuuttrriittiioonnaall NNeeuurroosscciieennccee:: TThhee rriigghhtt ffooooddss,, oorr tthhee nnaattuurraall nneeuurroocchheemmiiccaallss tthheeyy ccoonnttaaiinn,, rreelleeaassee eenneerrggyy……..

NNeeuurroottrraannssmmiitttteerrss CCoonnttrrooll::

♦♦EEnneerrggyy

♦♦LLeeaarrnniinngg aanndd MMeemmoorryy

♦♦MMooooddss

♦♦SSlleeeepp

♦♦AAppppeettiittee

♦♦SSeexx DDrriivvee

LLOOWW BBAATTTTEERRYY AALLEERRTT!! MMaannyy ffaattiigguuee ddiittcchheess aarree ssiimmppllyy aa mmaatttteerr ooff nnoott eennoouugghh ooff tthhee hhiigghh ppoowweerr ffoooodd wwee nneeeedd ffoorr ppeeaakk ppeerrffoorrmmaannccee......

CCooppyyrriigghhtt 22000088 PPaammeellaa SSmmiitthh ((wwwwww..ppaammssmmiitthh..ccoomm))

EEnneerrggyy VVaannddaalliizzeerrss •• GGooiinngg LLoonngg HHoouurrss WWiitthhoouutt EEaattiinngg •• JJuunnkk DDiieett ((HHiigghh SSuuggaarr,, FFaatt && SSaalltt,, HHiigghh CCaaffffeeiinnee,, LLooww NNuuttrriieenntt)) •• DDeehhyyddrraattiioonn •• LLiittttllee oorr NNoo EExxeerrcciissee •• TToooo LLiittttllee RReesstt •• CCoonnssttaanntt DDiieettiinngg •• SSttrreessss wwiitthhoouutt RReeccoovveerryy

AAttttiittuuddeess aanndd BBeehhaavviioorr aabboouutt HHeeaalltthh:: EEiigghhttyy--sseevveenn ppeerrcceenntt rraannkk ppeerrssoonnaall hheeaalltthh aa ttoopp pprriioorriittyy,, yyeett oonnllyy 4411%% ffeeeell tthheeyy aarree ddooiinngg aallll tthheeyy ccaann ttoo aacchhiieevvee iitt ……

TToopp TTwwoo RReeaassoonnss WWhhyy WWee LLiivvee SSoo PPoooorrllyy:: 11)) LLAACCKK OOFF TTIIMMEE 22)) SSTTRREESSSS!!

SSttrreessss:: TThhee LLoogg JJaamm ttoo EEnneerrggyy aanndd BBrraaiinn PPoowweerr

♦♦SSttrreessss iiss aann IInnssiiddee OOuutt JJoobb

♦♦SSttrreessss iimmppaaccttss yyoouu pphhyyssiiccaallllyy,, eemmoottiioonnaallllyy aanndd MMEENNTTAALLLLYY..

♦♦SSttrreessss tthhaatt iiss cchhrroonniicc iiss mmoosstt rroobbbbiinngg ooff eenneerrggyy aanndd wweellll--bbeeiinngg……tteemmppoorraarryy iiss jjuusstt tthhaatt

CCoorrttiissooll:: AA LLoooossee CCaannnnoonn SSeeccrreetteedd wwhheenn tthhee bbooddyy iiss uunnddeerr aattttaacckk –– ppuuttttiinngg iitt iinnttoo aann aalleerrtt,, aarroouusseedd ““ggeett tthhiinnggss ddoonnee”” ssttaattee bbyy wwoorrkkiinngg tthhrroouugghh nneeuurroottrraannssmmiitttteerrss.. CChhrroonniiccaallllyy hhiigghh lleevveellss ooff ccoorrttiissooll rreessuullttss iinn hhiigghheerr bblloooodd pprreessssuurree,, hheeaarrtt rraattee,, aaggiinngg,, wweeiigghhtt ggaaiinn aanndd ddeeccrreeaasseedd iimmmmuunneess ---- aanndd lloossss ooff mmeemmoorryy aanndd ccooggnniittiivvee ffuunnccttiioonnss

NNeeuurroottrraannssmmiitttteerrss:: PPeeaacceekkeeeeppeerrss?? WWhheenn sseerroottoonniinn iiss hhiigghh,, yyoouu aarree mmoorree rreellaaxxeedd aanndd ccoonntteenntt ---- yyoouu tthhiinnkk mmoorree cclleeaarrllyy aanndd sseeee lliiffee tthhrroouugghh aa bbrriigghhtteerr lleennss.. WWhheenn sseerroottoonniinn iiss llooww,, eenneerrggyy wwiillll bbee llooww aanndd yyoouu aarree aapptt ttoo bbee iimmmmoobbiilliizzeedd wwiitthh ddeepprreessssiioonn aanndd bbaadd mmooooddss..

……OOrr TTeerrrroorriissttss?? AA hhiigghh lleevveell ooff ddooppaammiinnee bbrriinnggss hhiigghh lleevveellss ooff eenneerrggyy,, bbuutt iinn aann aalleerrtt,, aarroouusseedd ““ggeett tthhiinnggss ddoonnee”” ssttaattee.. FFllooooddss ffoorrtthh iinn ssttrreessss…….. AAbbnnoorrmmaallllyy hhiigghh ddooppaammiinnee rreessuullttss iinn hhiigghh aannxxiieettyy ttoo tthhee ppooiinntt ooff aaggggrreessssiivveenneessss aanndd ppaarraannooiiaa..

Copyright 2008 Pamela Smith (www.pamsmith.com)

FFiigghhtt oorr FFlliigghhtt RReessppoonnssee MMeettaabboolliicc SSlloowwddoowwnn

BBlloooodd SSuuggaarr FFlluuccttuuaattiioonnss

EExxcceessssiivvee FFlluuiidd RReetteennttiioonn

NNeeuurroottrraannssmmiitttteerr IImmbbaallaannccee

HHoorrmmoonneess ggoo HHaayywwiirree

IImmmmuunneess aarree CCoommpprroommiisseedd

NNoouurriisshhiinngg tthhee BBrraaiinn?? WWhhaatt wwee eeaatt----oorr ddoonn''tt eeaatt ---- ccaann hhaavvee aa pprrooffoouunndd aaffffeecctt oonn oouurr eenneerrggyy,, mmoooodd,,

aappppeettiittee,, aanndd oouurr ccooggnniittiivvee ffuunnccttiioonnss.. YYoouurr bbrraaiinn iiss iinn nneeeedd ooff cceerrttaaiinn nnuuttrriieennttss ffoouunndd iinn eevveerryyddaayy ffooooddss ttoo bbrriinngg

ppeeaaccee ttoo tthhee ““wwaarrffaarree”” wwiitthhiinn yyoouurr mmiinndd...... FFeeeeddiinngg tthhee WWaarr EEffffoorrtt

NNoott eeaattiinngg ssttaarrvveess tthhee bbrraaiinn,, aanndd tthhee rreessuullttiinngg ddrroopp iinn bblloooodd ssuuggaarr sseennddss yyoouu iinnttoo ""bbrraaiinn aalleerrtt..““

BBaadd nneewwss ffoorr nneeuurroottrraannssmmiitttteerrss ----yyoouurr eenneerrggyy aanndd bbrraaiinn ppoowweerr.. SSoolluuttiioonn:: EEaatt wweellll aanndd EEaatt oofftteenn!!

DDeeffuussiinngg LLiiffee’’ss SSttrreessssoorrss TThhee EEaatt RRiigghhtt PPrreessccrriippttiioonn::

RRiigghhtt FFooooddss aatt RRiigghhtt TTiimmeess RRiigghhtt BBaallaannccee RRiigghhtt CCoolloorr RRiigghhtt AAmmoouunntt ooff WWaatteerr

EExxeerrcciissee ttoo CCuutt tthhee SSttrreessss MMeecchhaanniissmm (Live, Laugh, Love)

PPrrooppeerr BBrreeaatthhiinngg aanndd SSuunnlliigghhtt AAddeeqquuaattee RReesstt aanndd SSeellff CCaarree

TThhee TTyyppiiccaall DDiieett:: EEnneerrggyy RRoobbbbiinngg;; SSttrreessss FFuueelliinngg

♦♦DDeehhyyddrraattiinngg

♦♦RReeffiinneedd CCaarrbbss aanndd SSuuggaarr;; PPrroocceesssseedd ffooooddss..

♦♦EExxcceessssiivvee CCaaffffeeiinnee..

♦♦EErrrraattiicc eeaattiinngg oorr oovveerr--eeaattiinngg..

♦♦TToooo FFeeww FFrruuiittss aanndd VVeeggggiieess

RReemmeemmbbeerr tthhee RRiigghhtt MMeessssaaggee IItt’’ss nnoott wwhhaatt wwee’’rree ddooiinngg wwrroonngg ---- iitt’’ss wwhhaatt wwee aarreenn’’tt ddooiinngg rriigghhtt......


NNoouurriisshhiinngg tthhee BBrraaiinn??

♦♦AArree yyoouu ggeettttiinngg eennoouugghh ffuueell ttoo nnoouurriisshh yyoouurr bbrraaiinn aanndd kkeeeepp eesssseennttiiaall cchheemmiiccaallss ssttaabbllee??

♦♦WWhheenn yyoouu eeaatt,, tthhee ddiiggeessttiivvee ssyysstteemm bbrreeaakkss ffoooodd ddoowwnn iinnttoo iinnddiivviidduuaall nnuuttrriieennttss,, lliikkee gglluuccoossee aanndd aammiinnoo aacciiddss,, ttoo bbee aabbssoorrbbeedd iinnttoo yyoouurr bbllooooddssttrreeaamm..

♦♦OOnnccee aabbssoorrbbeedd,, ssppeecciiffiicc nnuuttrriieennttss ccrroossss iinnttoo tthhee bbrraaiinn ttoo ssppeeeedd tthhee pprroodduuccttiioonn ooff mmoooodd//eenneerrggyy eennhhaanncciinngg nneeuurroottrraannssmmiitttteerrss ((sseerroottoonniinn))

FFeeeeddiinngg tthhee WWaarr EEffffoorrtt

♦♦TThhee bbrraaiinn hhaass oonnllyy oonnee ffuueell ssoouurrccee:: gglluuccoossee..

♦♦IIff ddeepprriivveedd ooff iittss eenneerrggyy ssoouurrccee,, oorr tthhee nnuuttrriieennttss ttoo ccaarrrryy iitt iinnttoo tthhee bbrraaiinn,, tthhee bbrraaiinn ffuunnccttiioonnss aatt aa ddeeffiicciitt..

♦♦NNoott eeaattiinngg ssttaarrvveess tthhee bbrraaiinn,, aanndd tthhee rreessuullttiinngg ddrroopp iinn bblloooodd ssuuggaarr sseennddss yyoouu iinnttoo ""bbrraaiinn aalleerrtt..““

♦♦BBaadd nneewwss ffoorr nneeuurroottrraannssmmiitttteerrss ----yyoouurr eenneerrggyy aanndd bbrraaiinn ppoowweerr..

♦♦SSoolluuttiioonn:: EEaatt wweellll aanndd EEaatt oofftteenn!!

Power Points of the SMART Plan Strategic Eating and Drinking Movement Air and Sunlight Rest Treat Yourself Well

S = Strategic Eating and Drinking TThhee EEaatt RRiigghhtt PPrreessccrriippttiioonn::

♦♦EEaatt EEaarrllyy

♦♦EEaatt OOfftteenn

♦♦EEaatt BBaallaanncceedd

♦♦EEaatt LLeeaann

♦♦EEaatt BBrriigghhtt

♦♦DDRRIINNKK LLOOTTSS OOFF WWAATTEERR!!

Don’t Forget Water: Don’t Forget Water: aann eesssseennttiiaall nnuuttrriieenntt,, vviittaall ffoorr eenneerrggyy!! WWaatteerr ffiigghhttss ffaattiigguuee WWaatteerr mmaakkeess tthhee sskkiinn wwrriinnkkllee--rreessiissttaanntt WWaatteerr mmaaiinnttaaiinnss pprrooppeerr mmuussccllee ttoonnee


More Benefits of WaterMore Benefits of Water WWaatteerr pprreevveennttss fflluuiidd rreetteennttiioonn WWaatteerr eennhhaanncceess pprrooppeerr GGII ffuunnccttiioonn WWaatteerr rriiddss tthhee bbooddyy ooff wwaassttee WWaatteerr aalllloowwss aappppeettiittee ccoonnttrrooll PPrrooppeerr hhyyddrraattiioonn bboooossttss ccooggnniittiivvee ffuunnccttiioonn

HHooww MMuucchh WWaatteerr ddoo yyoouu NNeeeedd?? ½½ oouunnccee wwaatteerr ppeerr llbb.. bbooddyy wweeiigghhtt;; mmoorree wwhheenn yyoouu eexxeerrcciissee oorr ttrraavveell!!

CCaalloorriieess DDOO CCoouunntt!! HHooww mmuucchh iiss eennoouugghh?? MMuullttiippllyy ccuurrrreenntt wweeiigghhtt bbyy 1166 iiff aaccttiivvee,, 1122 iiff nnoott.. TThhiiss iiss tthhee aapppprrooxxiimmaattee nnuummbbeerr ooff ccaalloorriieess yyoouu bbuurrnn iinn aa ddaayy..

TThhee EEnneerrggyy NNuuttrriieennttss:: FFAATTSS:: pprroovviiddee 99 kkccaall//ggmm PPRROOTTEEIINN:: pprroovviiddeess 44 kkccaall//ggmm CCAARRBBOOHHYYDDRRAATTEE:: pprroovviiddeess 44 kkccaall//ggmm AAllccoohhooll iiss NNOOTT aa nnuuttrriieenntt,, bbuutt nnoonneetthheelleessss ssuupppplliieess 77 kkccaall//ggmm

EEaatt EEaarrllyy,, EEaatt OOfftteenn:: IItt’’ss nnoott jjuusstt wwhhaatt yyoouu eeaatt......BBuutt WWHHEENN!!!!!!

EEaatt EEaarrllyy GGuuiiddeelliinneess WWiitthhiinn 11//22 hhoouurr ooff aarriissiinngg IIff eexxeerrcciissiinngg ffiirrsstt,, hhaavvee jjuuiiccee ffiirrsstt.. HHaavvee bbootthh wwhhoollee ccaarrbboohhyyddrraatteess aanndd llooww ffaatt pprrootteeiinnss.. MMaakkee iitt qquuiicckk,, bbuutt mmaakkee iitt hhaappppeenn!!

EEaatt OOfftteenn::

IItt pprreevveennttss hhuunnggeerr IItt ssttaabbiilliizzeess bblloooodd ssuuggaarrss;; iinnhhiibbiittiinngg aappppeettiittee.. MMiinniimmiizzeess ffaatt ssttoorraaggee.. FFuueellss tthhee bbrraaiinn..

EEaatt OOfftteenn GGuuiiddeelliinneess:: EEaatt eevveerryy 22 11//22 ttoo 33 hhoouurrss KKeeeepp PPoowweerr SSnnaacckkss wwhheerreevveerr yyoouu aarree PPoowweerr wwiitthh ccaarrbboohhyyddrraatteess AANNDD pprrootteeiinnss EExxaammpplleess::

FFrruuiitt aanndd llooww--ffaatt cchheeeessee 11//22 ttuurrkkeeyy ssaannddwwiicchh TTrraaiill MMiixx ((ppeeaannuuttss //ssooyynnuuttss,, ssuunnfflloowweerr//ppuummppkkiinn sseeeeddss,, ddrriieedd ffrruuiitt)) FFrruuiitt sshhaakkee


EEaatt BBaallaanncceedd:: •• PPoowweerr BBuuiillddiinngg PPrrootteeiinnss

oo LLeeaann mmeeaattss,, sseeaaffoooodd,, ppoouullttrryy,, ddaaiirryy,, eeggggss oo LLeegguummeess ((bbeeaannss aanndd ppeeaannuuttss))

•• EEnneerrggyy GGiivviinngg CCaarrbboohhyyddrraatteess oo FFrruuiittss aanndd VVeeggggiieess oo GGrraaiinnss aanndd SSttaarrcchheess

PPrrootteeiinn:: DDoonn’’tt nneeeedd mmuucchh:: ..88 ggrraammss//22..22 ppoouunnddss,, bbuutt nneeeedd iitt oofftteenn …… BBooddyy ddooeessnn’’tt ssttoorree eesssseennttiiaall aammiinnooss ---- hhaavvee ttoo bbee ccoonnssuummeedd eevveerryy 44

wwaakkiinngg hhoouurrss ffoorr bbeesstt pprrootteeiinn uuttiilliizzaattiioonn.. EEaattiinngg iinnffrreeqquueennttllyy ---- oorr nnoott eennoouugghh pprrootteeiinn ---- sslloowwss ddoowwnn mmeettaabboolliicc aanndd bbuuiillddiinngg pprroocceesssseess..

SSiixx WWeeiigghhtt LLoossss SScchheemmeess ttoo AAvvooiidd High-Protein/Low Carb Diets High-Carb/Low Fat Diets Semistarvation Diets Food Combining Diets Blood & Body Type Diets Lose it While you Sleep Diets

FFiivvee WWaarrnniinngg SSiiggnnss ooff aa BBaadd DDiieett Speedy Results Infrequent Meals Too Few Calories No Exercise Forbidden Foods or Nutrient Groups

TThhee SSMMAARRTT PPllaann:: SSttrraatteeggiicc EEaattiinngg:: EEaatt EEaarrllyy,, OOfftteenn aanndd BBaallaanncceedd EEaatt LLEEAANN EEaatt BBrriigghhtt

DDooeess SSaattuurraatteedd FFaatt mmaakkee yyoouu SSiicckk aanndd TTiirreedd ?? PPoossssiibbllyy!! BBrriinnggss cchhaannggeess iinn ccoommppoossiittiioonn ooff bbrraaiinn cceellll mmeemmbbrraanneess CCoonnffuusseess eelleeccttrriiccaall aaccttiivviittyy ooff nneeuurroottrraannssmmiitttteerrss ---- eesspp.. sseerroottoonniinn MMaanniippuullaatteess tthhee eennzzyymmeess aanndd bbrriinnggss aattttaacckkss bbyy ffrreeee rraaddiiccaallss DDeeccrreeaasseess iinnssuulliinn sseennssiittiivviittyy aanndd iinnfflluueenncceess gglluuccoossee uuttiilliizzaattiioonn

2255%% FFaatt BBuuddggeett 11550000 ccaalloorriieess 4422 ggrraammss ooff ffaatt aa ddaayy.. 11880000 ccaalloorriieess 5500 ggrraammss ooff ffaatt 22000000 ccaalloorriieess 5555 ggrraammss ooff ffaatt 22550000 ccaalloorriieess 6677 ggrraammss ooff ffaatt


TThhee SSMMAARRTT PPllaann:: SSttrraatteeggiicc EEaattiinngg:: EEaatt EEaarrllyy EEaatt OOfftteenn EEaatt BBaallaanncceedd EEaatt LLeeaann EEaatt BBRRIIGGHHTT:: RReemmeemmbbeerr tthhee CCoolloorr ooff HHeeaalltthh!!

$$6644,,000000 QQuueessttiioonn:: DDoo yyoouu nneeeedd ttoo SSuupppplleemmeenntt aa hheeaalltthhyy ddiieett?? FFoooodd iiss bbeetttteerr tthhaann ssuupppplleemmeennttss bbeeccaauussee iitt ccoonnttaaiinnss hhuunnddrreeddss ooff aaddddiittiioonnaall nnuuttrriieennttss,, iinncclluuddiinngg PPHHYYTTOOCCHHEEMMIICCAALLSS..

MMoosstt ssuupppplleemmeennttss sseerrvvee aass ccaattaallyyssttss ---- oonnllyy aabbllee ttoo wwoorrkk iiff tthhee eenneerrggyy nnuuttrriieennttss aarree pprreesseenntt ttoo wwoorrkk wwiitthh..

SSuupppplleemmeenntt GGuuiiddee:: SSuupppplleemmeenntt ddoonn’’tt ssuubbssttiittuuttee!! BBrrooaadd--rraannggee bbaallaanncceedd mmuullttiippllee vviittaammiinn aanndd mmiinneerraall ssuupppplleemmeenntt wwiitthh nnoo

mmoorree tthhaann 115500%% ooff RRDDAA ffoorr nnuuttrriieennttss –– 220000--440000 IIUU nnaattuurraall VViittaammiinn EE ddaaiillyy 220000--440000 IIUU iiff nnoo hhxx ooff CCAADD 550000 mmgg VViittaammiinn CC oonnccee oorr ttwwiiccee//ddaayy CCaallcciiuumm//mmaaggnneessiiuumm aanndd VViittaammiinn DD aatt bbeeddttiimmee

–– ggoo ffoorr 550000 -- 11000000 mmgg ccaallcciiuumm cciittrraattee oorr ccaallcciiuumm ccaarrbboonnaattee 220000 mmccgg SSeelleenniiuumm oorr 22 BBrraazziill NNuuttss//ddaayy

PPoowweerr PPooiinnttss ooff TThhee SS..MM..AA..RR..TT.. PPllaann

♦♦SSttrraatteeggiicc EEaattiinngg aanndd DDrriinnkkiinngg

♦♦MMoovveemmeenntt

♦♦AAiirr ((JJuusstt BBrreeaatthhee!!)) aanndd SSuunnlliigghhtt

♦♦RReesstt

♦♦TTrreeaatt YYoouurrsseellff WWeellll MM == MMoovveemmeenntt EExxeerrcciissee!! IItt’’ss tthhee qquuiicckkeesstt wwaayy ttoo rreelleeaassee EENNEERRGGYY aanndd GGeett HHeeaalltthhyy!!

♦♦RReemmeemmbbeerr tthhee tteenn--mmiinnuuttee rruullee:: tthhee qquuiicckkeesstt wwaayy ttoo ggeett eenneerrggiizzeedd!!

♦♦IInnccrreeaasseess ooxxyyggeenn ttoo tthhee bbrraaiinn aanndd bbooddyy cceellllss,, bboooossttss eenneerrggyy pprroodduuccttiioonn aanndd rreelleeaassee..

YYoouurr SSttrreessss FFiigghhttiinngg AArrsseennaall EEaattiinngg WWeellll:: TThhee SShhiieelldd

EExxeerrcciissee:: TThhee SSwwoorrdd


AA== AAIIRR AANNDD LLIIGGHHTT JJuusstt ggeett oouuttssiiddee aanndd BBrreeaatthhee!! RR == RREESSTT FFOORR RREECCHHAARRGGEE

♦♦PPoooorr SSlleeeepp uuppss CCoorrttiissooll

♦♦GGeett 77 ½½ ttoo 88 hhoouurrss ooff SSwweeeett,, SSwweeeett SSlleeeepp!!

♦♦TTaakkee PPoowweerr NNaappss

♦♦GGiivvee yyoouurrsseellff aa bbrreeaakk!!

TT == TTRREEAATT YYOOUURRSSEELLFF WWEELLLL DDee--ssttrreessss!! TTrreeaattiinngg yyoouurrsseellff wweellll iiss aa ssiimmppllee ttrruutthh,, yyeett ddiiffffiiccuulltt ttoo eennaacctt iinn ttooddaayy’’ss ffrreennzzyy ooff ttoooo mmuucchh ttoo ddoo aanndd ttoooo lliittttllee ttiimmee...... FFooccuuss oonn yyoouurr DDeessttiinnaattiioonn FFooccuuss oonn hhooww yyoouu wwaanntt ttoo ffeeeell.. WWhhaatt iiss yyoouurr PPrriimmaarryy DDeessttiinnaattiioonn?? EEnneerrggyy?? WWeellllnneessss?? BBrriigghhtt LLiivviinngg?? FFiittnneessss?? LLiivviinngg LLeeaann aanndd TToonneedd?? BBeetttteerr MMooooddss aanndd SSttrreessss RReessiilliieennccyy?? WWhhaatt’’ss tthhee BBoottttoomm LLiinnee ttoo EEnneerrggyy ffoorr LLiiffee?? Eat Well, Eat Often Move, Laugh and Love It’s not about adding years to your life – it’s adding life to your years!

FFUURRTTHHEERR RREESSOOUURRCCEESS:: www.pamsmith.comwww.pamsmith.com


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Power Fueling Tips Instead of waiting for energy and moods to drop --and your appetite to soar -- you can call off the alert, and even prevent it, by eating the mini-meals suggested in all of my books. "Power snacking" is also a valuable tool for equalizing brain chemistry because it gives you an immediate supply to meet the demand. Remember the eat-right prescription: Eat early, eat often, eat balanced, eat lean, eat bright and drink LOTS of water! Overcoming dehydration will improve your blood circulation, which in turn will take your brain's feel-good chemicals throughout your body more efficiently.

Power ShakePower Shake 1 cup skim milk (or soy) 2 Tbs. nonfat dry milk

1/4 cup Eggbeaters or pasteurized eggwhites 1 Tbs. Honey

1/2 cup frozen fruit (blueberries, strawberries, peaches, mango) 1 tsp. vanilla

1 Tbs. each wheat germ and ground flaxseed

Put all ingredients in a blender, and blend until smooth and frothy.

Trail Mix 1 cup dry roasted peanuts or soy nuts

1 cup dry roasted sunflower or pumpkin seeds 2 cups dried fruit (dark or golden raisins, blueberries, cranberries).

Mix up and bag up ¼ to ½ cup portions for a power snack.

Power SnacksPower Snacks

• Whole grain crackers with low fat cheese • Fresh fruit or raisins with low fat cheese

• Lean turkey or chicken on whole wheat bread or tortilla • Plain, nonfat yogurt blended with fruit or all fruit jam

• Whole grain cereal with skim milk • Bread with light cream cheese and all fruit jam

• Baked low-fat tortilla chips with fat-free bean dip and salsa • Light popcorn sprinkled with parmesan cheese

• Low fat bran muffin with skim milk • Tortilla with turkey and Dijon mustard

• Water packed tuna or salmon with whole grain crackers • Whole grain bagel or English muffin with light cream cheese


Sensational Breakfasts • Oatmeal cooked in skim or soy milk, with cinnamon, vanilla,

and golden raisins or dried blueberries

• Low-fat or fat-free cottage or ricotta cheese with sliced berries

and whole grain cereal

• Two egg-white omelet with salsa and whole grain toast

or whole wheat tortilla

• Open-faced toasted cheese sandwich with sliced apples or pears

• Yogurt parfait with berries and whole grain cereal

• Smoked salmon on toast with sliced tomatoes

• Whole grain toast with peanut butter (or soy butter) and banana

• Power shake with skim or soy milk, frozen berries, vanilla, and flaxseed

• Breakfast burrito with scrambled eggs and salsa

• Whole wheat French toast topped with yogurt and fruit

• Black beans and brown rice with grated cheese and salsa

• Peanut or soynut butter and all-fruit jam tortilla roll-up

• Pita pizza (pita with tomato sauce and mozzarella, top browned)

From the ENERGY EDGE by Pamela M. Smith, RD


RRoocckkyy MMoouunnttaaiinn DDeennttaall CCoonnffeerreennccee JJaannuuaarryy 1188,, 22000088

PPaammeellaa SSmmiitthh,, RRDD

FFoorreevveerr YYoouunngg!! AAnnttii--AAggiinngg SSttrraatteeggiieess ffoorr LLiiffeelloonngg WWeellllnneessss

OOkkiinnaawwaannss’’ SSttoorryy LLoonnggeesstt DDiissaabbiilliittyy--FFrreeee LLiiffee EExxppeeccttaannccyy iinn tthhee WWoorrlldd..

3344 oouutt ooff 110000,,000000 OOkkiinnaawwaannss lliivvee ttoo bbee 110000 oorr oollddeerr,, ccoonnttrraasstteedd ttoo 1100 iinn 110000,,000000 AAmmeerriiccaannss..

EEllddeerr OOkkiinnaawwaannss hhaavvee llooww rraatteess ooff HHeeaarrtt DDiisseeaassee,, OObbeessiittyy,, DDeemmeennttiiaa,, BBrreeaasstt aanndd PPrroossttaattee CCaanncceerrss..

CCeenntteennaarriiaannss’’ SSeeccrreett LLiiffeessttyyllee,, LLiiffeessttyyllee,, LLiiffeessttyyllee……

AAlltthhoouugghh GGeenneettiiccss ((uunncchhaannggeeaabbllee)) ccoonnttrriibbuuttee ttoo lloonnggeevviittyy,, lliiffeessttyyllee ffaaccttoorrss ((ccaann ddeetteerrmmiinnee hhooww WWEELLLL ppeeooppllee aaggee && pprreevveenntt pprreemmaattuurree aaggiinngg..

MMoosstt vviivviidd ddiiffffeerreennccee:: HHooww aanndd WWhhaatt tthheeyy EEaatt……

Living Well Checklist Falling into Fatigue Ditches? Craving Sweets? Wake up tired, go to bed tired? Brain Fogging? Irritable and Edgy? Gaining Weight? Trouble Losing it? Sofa Spud? Picking up bugs? Depressed or Moody? No enthusiasm/Burned out?

MMoosstt CCoommmmoonn HHeeaalltthh IIssssuueess AAffffeeccttiinngg AAmmeerriiccaannss HHiigghh cchhoolleesstteerrooll 110055 MMiilllliioonn

CCoorroonnaarryy hheeaarrtt ddiisseeaassee 6600 MMiilllliioonn

HHiigghh bblloooodd pprreessssuurree 6600 MMiilllliioonn

OOsstteeooppoorroossiiss 2255 MMiilllliioonn

DDiiaabbeetteess 2222 MMiilllliioonn

SSttrrookkee 1155 MMiilllliioonn

CCaanncceerr 1100 MMiilllliioonn ((hhaass rriisseenn 1155%% ffoorr wwoommeenn,, 1199%% ffoorr mmeenn))

OOvveerrwweeiigghhtt 111133 MMiilllliioonn ((6611%% ooff aadduullttss,, 2255--3300%% ooff cchhiillddrreenn))



Age Old Truths from the Surgeon General Dietary choices are a factor in 2/3 of all deaths in the U.S. 75% of cardiovascular disease, 60% of women’s cancers and 40% of men’s

cancers are directly related to nutrition and diet. The best medicine for preventing disease: Eating Well and Exercise!

““AAggiinngg”” CChhrroonnoollooggiiccaall AAggee –– HHooww lloonngg hhaavvee yyoouu lliivveedd

BBiioollooggiiccaall AAggee –– HHooww oolldd iiss yyoouurr bbooddyy ((““RReeaall AAggee””))

LLiiffee EExxppeeccttaannccyy –– AAvvgg.. nnuummbbeerr ooff yyeeaarrss aa bbooddyy iiss eexxppeecctteedd ttoo lliivvee

MMaarrss aanndd VVeennuuss:: TThheerree IISS aa DDiiffffeerreennccee!! WWoommeenn RRuullee iinn LLoonnggeevviittyy ;; MMeenn aarree aatt hhiigghheerr rriisskk ooff ddeeaatthh tthhaann aarree wwoommeenn iinn mmoosstt ccaatteeggoorriieess..

TThhee aavveerraaggee AAmmeerriiccaann mmaann lliivveess 55..33 ffeewweerr yyeeaarrss tthhaann ddooeess tthhee aavveerraaggee wwoommaann..

LLiiffee eexxppeeccttaannccyy:: MMaallee == 7744..88 yyeeaarrss;; FFeemmaallee == 8800..11 yyeeaarrss..

WWhhyy ddoo tthhee MMeenn DDiiee YYoouunngg?? IInnhheerriitteedd ttrraaiittss aanndd mmaallee sseexx hhoorrmmoonneess mmaayy ppllaayy aa rroollee,, aaffffeeccttiinngg ssuucchh cchhaarraacctteerriissttiiccss aass bbooddyy ffaatt ddiissttrriibbuuttiioonn..

MMeenn aarree mmoorree lliikkeellyy ttoo aaccccuummuullaattee ffaatt aarroouunndd tthhee aabbddoommeenn ((aappppllee--sshhaappee oobbeessiittyy)),, wwhhiicchh iiss aassssoocciiaatteedd wwiitthh aann iinnccrreeaasseedd rriisskk ooff hheeaarrtt ddiisseeaassee,, ddiiaabbeetteess,, ccaanncceerr,, hhyyppeerrtteennssiioonn,, ssttrrookkee..

AAggiinngg WWeellll?? IIss AAggiinngg DDeessiiggnn oorr DDiisseeaassee??

AAggiinngg WWeellll iissnn’’tt aa mmaatttteerr ooff ffaattnneessss vvss.. tthhiinnnneessss oorr ssiimmppllyy pprreevveennttiinngg ddiisseeaassee –– iitt’’ss lliivviinngg wwiitthh eenneerrggyy aanndd vviittaalliittyy ffoorr lliiffee!!

Learn How to Live Forever Young! Discover how the body works with food – how it affects inflammation –

and our diet of origins. Learn how to boost immune fighting power and live well for life!

WWeellllnneessss iiss yyoouurr GGeenneettiicc HHeerriittaaggee EEnneerrggyy aanndd HHeeaalliinngg hhaavvee bbeeeenn ssccrriipptteedd iinnttoo eevveerryy cceellll ooff yyoouurr bbooddyy –– aarree tthheeyy fflloowwiinngg oorr bblloocckkeedd ……vvaannddaalliizzeedd??

Wellness Vandalizers: The American “Weigh” * Long hours without eating * Little or no exercise * Overeating/junk diets * Too little rest * Constant dieting * Unprocessed stress * All “Doing”: using sugar & caffeine to “get us through” * Chronic Inflammation



Chronic Inflammation contributes to illnesses that are chronic, costly and corrode our quality of life:

It’s is a silent killer: you don’t see it, you may not feel it! It can blossom into or contribute to full-blown problems such as heart

disease, high blood pressure, cancer, Alzheimer's, arthritis – and periodontal disease.

How Does Inflammation Cause Disease? It’s your natural defense against disease-causing microbes -- your body's

way of fighting infection, and it's a lifesaver. Once healing begins, inflammation ceases, and the body resumes normal

functioning. But the immune response (Your Personal Border Patrol) sometimes doesn't shut down, and inflammation becomes chronic.

It creates an ideal environment for free radicals, rogue molecules that travel through the body leaving a path of destruction in their wake.

If a healthy cell’s DNA is damaged by free radicals, it may mutate. As it continues to grow and divide, it may set the stage for a cancerous tumor.

Free radicals stimulate inflammation and thereby perpetuate the inflammatory cycle.

Aging or Rusting? The aging body is less able to turn off the immune response – increasing chronic inflammation.

The older we get, the more free radicals are released. Free radicals destroy inflamed tissue through oxidation -- in effect, we

rust as we get older, Antioxidants are the defense!

The Chicken or the Egg? Does inflammation contribute to periodontal disease progression?

* Tissue is more susceptible to attack Does Periodontal disease contribute to inflammation and disease? * Oral bacterial components trigger the liver to make C-reactive proteins.

How do you know if you have chronic inflammation? • Biomarkers" in the blood are biological signs indicating the

presence of inflammation and suggest increased disease risk. • One of the most well-known is C-reactive protein (CRP), which

correlates with heart attack risk and for which there is a clinical test available in your doctor's office, and maybe soon in Dental Offices!

Genetic or Environmental? Inflammation increases with: * Periodontal Disease and High blood pressure * Smoking * Excess body fat * Unprocessed Stress * Sleep Deprivation * Sedentary lifestyle

* Eating a poor diet



Wellness Vandalizers: The American “Weigh” Stress-FUELING and Inflammatory

Stress without Recovery -- All “Doing”: using sugar & caffeine to “get us through”

Constant dieting Little or no exercise Too little rest Dehydration Long Hours without eating Overeating/junk diets Too few Fruits and Vegetables Excess Saturated Animal Fat Overloads of omega-6 vegetable oils (processed foods, corn oil,

safflower oil and sunflower oil) Foods virtually unrecognizable to the Human Body:

High Fructose Corn Syrup Hydrogenated Fats – TRANS FAT Synthesized Chemicals

It Wasn’t Always So! • We’re living in our Ancestor’s Bodies • Same Bodies; Wrong Fuel

We’re Living in our Ancestor’s Bodies • For the better part of human history, our ancestors survived on wild plants

– fruits, berries, roots, legumes, nuts. • We were gatherers long before we were hunters • Then, our ancestors became hunters and fishers of seafood

Same Bodies – Wrong Fuel? • Later still, they took on cultivation of grains and domestication of animals. • About 75 years ago: it all changed -- man began eating processed foods, a

true microsecond on human history time scale. • The result: man began to do much damage to his diet from eating foods

that are virtually unrecognizable to a body that was designed for a different way of eating and living.

• Thousands of generations of our ancestors survived on Original Foods (fish, seafood and wild game and greens, fruits, berries and roots) before facing the “modern” diet.

• In three generations, our bodies cannot possibly adapt without going a little haywire.



Same Bodies; NEW Fuel Ancestor’s Modern

65% Fruits, vegetables, nuts, legumes, honey 17% 35% Lean game, wild fowl, eggs, fish/seafood 10% -- Fatty Meat and poultry 18% -- “New” Foods: Refined cereals/grains,

sugar, separated fats, alcohol 55%

Survival of the FITTEST? • We have evolved a craving for concentrated sources of calories: sweets and

fat-laden foods which are readily available. No Work Involved! • Easily get fats through drive-thru! • Easily get energy through creating processed, refined carbs --

unrecognizable foods to the body -- and then add more fat and/or sugar.

Modern Day Diet Deficiencies? We go long periods of time without eating: Fuels desire for fat Dropping Blood Sugars: Stimulates desire for sweets Fluid Imbalances: Drives desire for fluid and sodium-rich foods.

Modern Consequence? • We gain weight • We get sick • We stay stressed • We live tired!

America is Living Large! (Supersized?) Average American consumes over 141 lbs. added sugar/year! Every day:

160 million people eat out at restaurants 2 million children eat at one of the three major burger joint 100 million M&M’s are downed, and 30 million hot dogs!

Results of the US Diet? • Chronically excessive intake of sat. fat, cholesterol, salt and refined carbs! • Decreased intake of fiber, nutrients and phytochemicals.

Healthy Eating 2008 Foods make a health difference at the cellular level -- good and bad. Foods are full of pharmacological agents that serve as protectors against

disease and promoters of wellness. The problem is not just what we’re eating that’s bad--it’s what we’re not

eating that’s good.



Nutraceuticals:Unlike vitamins and minerals which are essential for preserving health, nutraceuticals actually stop changes that lead to disease: THEY ARE MEDICINE FOR THE BODY!

Nutrition Top Ten Oats Tomatoes Cruciferous Vegetables Non-Fat Yogurt or Kefir Flaxseed Cold Water Seafood Blueberries Grapes Sweet Potatoes Soybeans

THE COLOR OF HEALTH: Generally, the more vivid the color of the fruit, vegetable or grain -- the

higher in nutrients it will be! Choose Color for Health -- reds, oranges, greens, purples & dark brown Keep immunes humming with Vitamin A, Folic Acid, Vitamin C and B’s –

and Nutraceuticals

SSuuppeerr FFrruuiittss aanndd VVeeggggiieess BBlluueebbeerrrriieess,, BBllaacckkbbeerrrriieess,, SSttrraawwbbeerrrriieess TToommaattooeess GGaarrlliicc CCrruucciiffeerroouuss VVeeggeettaabblleess ((BBrrooccccoollii aanndd KKaallee)) CCrraannbbeerrrriieess RRaassppbbeerrrriieess RReedd GGrraappeess SSppiinnaacchh aanndd SSwwiissss CChhaarrdd SSwweeeett PPoottaattooeess

RED: Tomatoes!

Starring Lycopene Also in: PINK GRAPEFRUIT, WATERMELON, RED PEPPERS Fights cell growth into tumors Give reduced risk of cancer of colon, bladder, pancreas, lung, breast and

particularly PROSTATE. Men should ideally eat 10 servings a week!!!



RED/PURPLE: Blueberries! Starring Anthocyanin -- the pigment that makes blueberries blue and

cabbage red -- an extremely potent antioxidant. Blueberries higher than 3 dozen vegetables in antioxidants, including kale,

spinach and broccoli Eat one-half cup of blueberries each day. The average American eats only

about 2.5 cups per year.

Anthocyanin Rich Foods * Berries (also contain ellagic acid) * Cherries * Red Grapes * Plums * Pomegranates * Beets * Red Cabbage and Radicchio * Cranberries

Grapes Starring Resveratrol Deter coronary artery plaque formation Inhibit clot formation Raise HDL-cholesterol Block tumor formation and growth Inactivate viruses and Antibacterial; may thwart tooth decay Have everyday on plate or in a glass!

What about Wine :) It’s a good thing – for some, a very good thing ☺ Is excess a problem? For some, YES. Study after study says 1-3 glasses makes people healthier, happier for

longer compared to those who drink none.

Wine’s Upside: Healthier Heart Dilates arteries and increases blood flow -- inhibiting clot formation It’s the flavonoids -- Catechins, Resveratrol and Quercetin It’s also in the alcohol -- balancing HDL’s and LDL’s and reducing

glucose and insulin rise after meals Shields against Cancer, Dementia, Ulcers and Osteoporosis

Wine’s Downside: Calories, Calories, Calories No protection -- maybe detriment -- to women in 20’s and 30’s. Too much can thin bones, raise blood pressure, give irregular heart beat

and destroy liver and brain cells. Heavy Drinkers die two years earlier than moderate drinkers. An estimated 100, 000 people die each year from Alcohol-related causes.



Sweet Potatoes: The Power of Orange Carotene and Carotenoids

Protect against free-radicals Decrease risk of larynx, esophagus and lung cancer Lower blood cholesterol Prevent constipation and nausea Have a serving of ORANGE daily!

* Carrots * Pumpkin * Winter Squash * Cantaloupe and Peaches * Tomatoes and Dark Greens * Mango

YELLOW/GREEN SPINACH, COLLARDS, ROMAINE, CORN, PEAS, AVOCADOS,

HONEYDEW. Provide lutein and zeaxanthin for reducing risk of cataracts and macular

degeneration (leading cause of blindness)

Soy Products Starring Genistein and Isoflavones Suppress cancer cell growth Excellent cardiovascular medicine Lower cholesterol and triglycerides Reduce risk of osteoporosis Provide estrogen replacement and decreases symptoms of menopause Regulate blood sugars and GI motility IDEALLY HAVE: a Soyfood (edamame, soy nuts, tofu, tempeh, soy milk,

soy cheese) as a protein source EVERY DAY! WHITE/GREEN

GARLIC, SHALLOTS, ONIONS, OLIVES, LEEKS, CELERY, ASPARAGUS, PEARS, GREEN APPLES, GREEN GRAPES AND CHARDONNAY!!!

Provide quercetin, kaempfro and polyphenols -- reduce risk of heart disease and boost immunes.

Garlic Starring allicin and ajoene Stimulates immune function and fights infection Prevents and relieves bronchitis Slows the growth of cancer cells Lowers blood pressure, LDL cholesterol, triglycerides and risk for heart

disease by making blood less “sticky” Have 2 cloves a day -- some raw and some cooked (try roasting)… Chop 10 minutes before using -- releases essential oils.



DEEP GREEN: Cruciferous Vegetables Starring indoles and sulforaphane Sulforaphane protects cells from carcinogenic damage by promoting

production of cancer stopping enzymes Indoles fight estrogen-like substances that promote breast cancer Inhibit cancer, particularly colon and stomach Stimulate immune system Anti-bacterial and anti-viral Have a serving everyday:

Broccoli, Cabbage, Brussels sprouts, and Cauliflower Arugula, Bok Choy, Kale, Kohlrabi and Watercress Horseradish and Wasabi Collard, Turnip and Mustard greens

EEaatt yyoouurr FFrruuiittss aanndd VVeeggggiieess!! IIddeeaallllyy TTEENN sseerrvviinnggss ooff bbrriigghhttllyy ccoolloorreedd ffrruuiittss aanndd vveeggeettaabbllee eeaacchh ddaayy……

Tips to Retain Nutrients Buy Fresh or Frozen; Keep airtight; Wash or peel just before using Cook at high temperature, for shortest time, in least water possible. Cook till crisp-tender, not mush!

BROWN OATS, WHOLE GRAINS, LEGUMES Starring B-glucan and Phytic Acid Excellent heart medicine: Lowers blood cholesterol, regulates blood sugars May prevent cancers -- particularly colon Gastrointestinal stabilizer

Flaxseed Unique source of lignans and alpha-linolenic acid Blocks cancer promotion by preventing free radicals from damaging

healthy cells Lowers cholesterol Ideally have 2 Tbs. Ground flaxseed daily

Wellness and Immune Boosting Fats: DHA: Top gun Omega-3 Fat from fish EPA: Other high potency Omega 3 fat -- from Fish Linolenic Acid: The short chain Omega 3 (flaxseed, green leafies and nuts) Monounsaturated Fats: Olive Oil

Ancestor’s Diet vs. Modern American Diet: Ancestors: was one part Omega-6 to one part Omega-3’s Modern: The omega-6s in the form of corn oils, margarines and baked

goods outstrip Omega-3’s 15 or 20 to 1.


Seafood’s Omega-3 Thins the blood and inhibits blood clots Protects arteries from damage Reduces triglycerides and LDL-cholesterol; raises HDL cholesterol Lowers blood pressure Protects against CHD and cancer Serves as anti-inflammatory agent Protects against degenerative changes Staves off depression; raising Serotonin Highest in Cold Water Fish/Seafood:

Salmon, herring, mackerel, swordfish, tuna, shark, and shellfish Ideally have four 4-ounce servings a week

Low Fat Yogurt or Kefir Ancient cultured foods with great promise for living better longer! Rich in probiotics: Boosts gastrointestinal health and immune function. Excellent source of calcium and protein

Top contenders for the 2008 list: Pomegranates Walnuts Olive Oil Green Tea Mushrooms

OOkkiinnaawwaannss’’ DDaaiillyy DDiieett SSeevveenn oorr mmoorree sseerrvviinnggss ooff vveeggeettaabblleess

SSeevveenn oorr mmoorree sseerrvviinnggss ooff wwhhoollee ggrraaiinnss

TTwwoo ttoo ffoouurr sseerrvviinnggss ooff ffrruuiitt

TTwwoo oorr mmoorree sseerrvviinnggss ooff ssooyy ffooooddss

SSeevveerraall ccuuppss ooff GGrreeeenn TTeeaa

AAvveerraaggee ooff ttwwoo aallccoohhoolliicc ddrriinnkkss

FFiisshh rriicchh iinn oommeeggaa--33 ffaattttyy aacciiddss aatt lleeaasstt 33 ttiimmeess ppeerr wweeeekk

LLOOWW TTOO NNOO SSWWEEEETTSS!!

Conclusions: Chronic Inflammation is not NORMAL! It’s caused by:

A diet high in saturated & trans fat and other chemical nonfoods. A diet low in fruits, vegetables, whole grains and smart fats. Too much food at the wrong time and too little movement!

BOTTOM LINE: It’s not about adding years to your life – but life to your years!



Pam Smith’s Top Ten Nutritional Foods

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 contain nutraceuticals, the food pharmacy for the 21st Century. Review this list, and then review your food choices over the past week – how are you measuring up?

1. Blueberries. Containing some of the highest concentrations of potent anti-aging ingredients such as anthocyanin -- 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 the uncontrolled growth of cells into tumors. It fights cancer of the colon, bladder, pancreas and especially prostate. Men who eat just ten servings of tomatoes per week have been shown to have a 66 percent decreased prostate cancer risk. 3. Coldwater Seafood. This fruit of the sea contains healthy EPA/Omega-3 oils that are shown to decrease risk of coronary disease, stabilize blood sugars and increase brain power. Seafood’s Omega-3’s reduce chronic inflammation, LDL cholesterol and triglycerides, while raising HDL cholesterol. 4. Flaxseed: A unique source of lignans, powerful antioxidants that are believed to stop cells from turning cancerous, flaxseed contains alpha-linolenic acid, the plant version of omega-3 oils found in the fish oils, as well as phytoestrogens. Use ground flaxseed, and always keep it in the refrigerator. 5. Sweet Potatoes. Rivaling carrots as a potent source of beta-carotene and other carotenoids, these spuds help prevent cataracts and protect the body from free radicals and cancer -- particularly cancer of the larynx, esophagus and lungs. They are far too power-packed to eat only at Thanksgiving! 6. Red Wine or Grape Juice. Grape skins contain high concentrations of resveratrol, which appears to block the formation of coronary artery plaque, as well as blood clots, tumor formation and growth. Red wine or grape juice 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 formation and help the liver to inactivate hormone-like compounds that may promote cancer. 8. Oats. The B-glucan in whole oats reduces the risk of coronary disease. The soluble fiber is instrumental in lowering cholesterol and stabilizing blood sugars, along with protecting the bowel from cancer. 9. Soybeans. The bioactive ingredients in soy products suppress formation of blood vessels that feed cancer cells. 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. Low-fat Yogurt. New to the list, but definitely not a “new” food, yogurt is rich in probiotics which boosts gastrointestinal health and immune function. It’s an ancient cultured food with great promise for living better longer! Yogurt is also a good source of calcium, and early research suggests a high-calcium diet may help ward off weight gain or boost weight loss efforts in someone who is cutting back on calories.

There are quite a few top contenders for the 2008 list: Pomegranates, Walnuts, Olive Oil, Green Tea and Mushrooms – just to name a few! Check it out at www.pamsmith.com.



Energy for Life - Pam SmithEnergy Vandalizers • Going Long Hours Without Eating • Junk Diet...

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Transcript of Energy for Life - Pam SmithEnergy Vandalizers • Going Long Hours Without Eating • Junk Diet...