5/1/13 Living Well Newsletter

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Spring Greetings!

Spring is in full swing, and what a different one it has been for many of us. Thankfully, the promise of a newseason is blossoming all around! Regardless of ever changing weather and circumstances, there are plenty ofways to brighten and energize our lives (and plates!) with colorful and nutritious foods.

Adding a splash of colorful seasonal foods to your plate makes for more thanjust a festive meal. A rainbow of age­defying produce creates a palette ofnutrients, each with a different bundle of potential benefits for a healthful eatingplan. And not that you need to be told to eat more fruits and vegetables ­­there's only a few hundred health reasons to do so! However, if you are missingout on the nutritional power of produce because you just aren’t a fan ­­ it's anideal time for some tips on making Great Tasting, Flavorful Veggies. With alittle extra know­how when buying and cooking vegetables, not only can youmake this essential food group less boring, you may fall in love anew!

And simply one of the best ways to jazz up veggies (or any recipe!) is to useherbs and spices! They add a sensational and easy pop of flavor that can elevate even the most simple andhumble piece of produce ­­ and you’ll never believe how great they are for you! Read on to learn how to“Spice up your life ­­ and your Wellness”.

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

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!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.Cooking with P.S. Flavor!™: These delicious and nutritious recipes bring the information from theother articles to life and straight to your table!

Be Well ­­ and enjoy the Best of Spring!

Pam

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EAT RIGHT WITH COLOR GUIDE

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.

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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 anti­aging 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 purple­fleshed 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, white­fleshed potato and white corn

The trick is to include as many plant­based 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!

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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 5­year­olds) to shudder at the sight of steamed greens. In fact, as manyas 30% of Americans are extra sensitive 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 know­how 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 so­called 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 as

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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 ­­ especiallyheart­healthy 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 1950s­style 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 thestrong­tasting 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. Stir­frying 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 slow­roasting 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.

Here's one of my favorite ways to roast any veggie using my new P.S. Flavor!™ spice blends:

1 lb. of your vegetable of choice, cut into large dice (such as sweet potatoes, redskin potatoes, zucchini,mushrooms, red peppers, etc.). Toss with 2 tsp. Chili Lime Rub, Smokey Southern Seasoning or Citrus Spice,and 1 tsp. olive oil. Heat large sheet pan in 375 degree oven. When pan is hot, spread seasoned vegetablesevenly across pan. Roast until fork tender and serve.

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 ethylene­vulnerable produce. Tomatoes are best NOT refrigerated.

6. Avoid Bitter Eggplants

Everyone knows that too­mature eggplants are bitter, but the size of this fiber and potassium­packed 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 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 half­hour,rinse, and proceed with your recipe. The salt draws out water, which contains the bitter­tasting compounds.Eggplants are worth the trouble: The insides of these veggies are high in cancer­fighting 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 shrink­wrapped to styrofoam.

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for broccoli that's sold in bunches, rather than shrink­wrapped 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 more moist 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 sweet­tasting 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.

Fill your bowl up with Soup!

Check out Pam's e­book ­­ 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.

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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 omega­3 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 omega­3 fatty acids.

Fruits and Vegetables Produce provides fiber, vitamins, and minerals, as well as hundreds of anti­aging phytonutrients. When itcomes to age­defying 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.Produce­lovers 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).

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supply (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, sweet

potato, 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 cholesterol­free 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 age­defying vitamin E,fiber, and B vitamins. They are also packed with a wealth of antioxidant compounds.

Top picks: Barley, oatmeal, whole­wheat 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 omega­3s.

Low­Fat Dairy Dairy foods are excellent sources of bone­strengthening calcium. They also supply protein that bolsters bonesand muscle, and is needed for peak immune function.

Top picks: Greek yogurt or Kefir (a liquid form of yogurt) for their ample provision of healthy immune boosting bacteria,called probiotics, and milk (either 1% low­fat or fat­free). 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 heart­healthy 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 high­density lipoprotein levels (HDL or goodcholesterol). Extra­virgin olive oil also offers beneficial levels of oleocanthal, a compound that mimics theeffects of anti­inflammatory medications including aspirin and ibuprofen.

Herbs and Spices I have long recommended including spices and herbs in dishes to add flavor without excess fat, salt or sugar.But studies on the antioxidant richness of spices and herbs suggest using these flavor powerhouses as a wayto add more health to your meals, too ­­ and wellness to your body. The science of spices and herbs isemerging, many times giving the biological mechanisms behind the wisdom of folklore medicine. Spices andherbs are botanically classified as fruits and vegetables. And since they no longer contain the water thatmakes up a significant part of the fresh produce, they offer an even higher level of antioxidants. In addition,spices and herbs also are rich in phytonutrients, such as carotenoids, flavonoids and other phenolics, all ofwhich possess health­promoting properties. Many spices and herbs appear to have some beneficial effects,check out “Spice up your life ­­ and your Wellness” to read about the super spices with the greatest health­enhancing potential and tips to include them in your meals.

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.

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SPICE UP YOUR LIFE (AND WELLNESS!)

Many of you know that I’m having a great time working with herbs and spices to create wholesome and greattasting dishes. What you may not know is that spices are not only delicious, but they are nutritious! More andmore modern­day research identifies what traditional folk medicine has practiced for centuries ­­ spices andherbs hold amazing healing properties that get you well and keep you well! Most are overflowing with naturalcompounds that can prevent and even aid in reversing many diseases like heart disease, hypertension andtype 2 diabetes. And the best news of all? They are some of the most powerful flavor boosters in our kitchen!

CINNAMON Cinnamon compounds trigger insulin receptors for more favorable blood­sugar levels; German researchersfound that cinnamon can lower blood sugar by 10 percent in type 2 diabetics. Studies have shown that thisspice helps activate enzymes that stimulate cells, causing them to respond more efficiently to insulin. Eatingsugary or carb­laden fare (sodas, bread, bagels, sweets) causes sharp spikes and dips in blood sugar, whichcan exhaust the central nervous system and leave you feeling drained and sluggish. But USDA researchsuggests sprinkling 1/2 teaspoon of cinnamon onto your meals each day can slow sugar and carb absorption inthe small intestine, improving blood sugar control by 29 percent and cutting your risk of draggy bouts of fatigueby as much as half.

Use it: Sprinkle the sweet spice on Greek yogurt, oatmeal or peanut butter toast or add a dash to your morningcoffee or tea instead of sugar for better blood­sugar control. It’s even delicious in Chili (the secret ingredient inCincinnati Chili!) ­­ and in spice blends with chili powder and cumin.

CUMIN Cumin seeds are aromatic and potent, with the ability to significantly change the flavor of a dish. They arefeatured prominently in Mexican, Mediterranean, Indian, Middle Eastern, and certain Chinese cuisines. Back inthe Middle Ages, cumin was one of the most popular ­­ and most accessible ­­ condiments for the Europeans.As is usually the case with spices that have been in use for thousands of years, cumin contains potentantioxidant and appears to provide a number of potential health benefits, from serving as a blood sugarstabilizing agent to fighting osteoporosis and boosting immune function.

Use it: Cumin’s nutty peppery flavor packs a punch when it comes to adding to chili and other Mexican andTex­Mex dishes as well playing an important role in Indian and Middle Eastern cuisine where it is a keycomponent of curry powder. It adds an exotic flair to rice, legumes and vinaigrettes, and is delicious whenadded to vegetables before sautéing or roasting. Go with whole seeds and grind as needed, if possible, asground cumin (and anything, really) will be more exposed to the air and thus more liable to degrade. It alsohelps to heat the seeds before grinding to really release the flavor. I usually toast them on a nonstick or castiron skillet over low heat for a couple minutes (just wait for the fragrance to be released and don’t let themburn).

CAYENNE This eye­watering spice is rich in capsaicin ­­ the stuff that gives chili peppers their fiery kick. And PurdueUniversity research suggests sprinkling 1/2 teaspoon of cayenne onto your heaviest meal of the day to speedweight loss. In their studies, when subjects enjoyed a cayenne­laced meal, they ate 70 fewer calories withouteven realizing it. Follow­up studies suggest that cayenne ups your body’s production of at least six differentfat­burning proteins.

Use it: Sprinkle on meats and vegetables before roasting, add it to soups, chili and stews and let it give extrazip to your vinaigrettes!

CORIANDER The seed of Cilantro, Coriander is aromatic and medicinal. It’s been shown to ease anxiety and help peoplesleep, and it’s an important spice for people managing type 2 diabetes. A 2011 study published in theResearch Journal of Pharmaceutical, Biological and Chemical Sciences found coriander acted as a naturalblood­sugar and cholesterol regulator.

Use it: Ground coriander seeds pair well with eggs, salad dressings, chili sauces and guacamole. I use it as akey flavor ingredient in my Citrus Spice Rub, which is delicious on poultry, fish and seafood.

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key flavor ingredient in my Citrus Spice Rub, which is delicious on poultry, fish and seafood.

GINGER In India, ginger is considered a universal medicine. It’s used to help treat pretty much everything, includingheadaches, muscle pain, joint pain and even bad back injuries. Widely shown to quell nausea stemming frommotion sickness, chemotherapy, and pregnancy, ginger is also a natural anti­inflammatory agent. It’s packedwith gingerols, which are plant compounds that ramp up production of pain­numbing endorphins, dampeninflammation, improve blood flow and relax tense, spasming muscles. Ginger is also rich in blood­pressure­regulating magnesium, a trace mineral many Americans don’t get enough of.

Use it: Grate a bit of fresh ginger and add to stir­fries, juice, salad dressings or fruit salad. Use powderedginger in baked goods and oatmeal. You can also make fresh ginger tea by boiling several thin slices of freshginger with honey and water. I add it to spice blends and sauces for an exotic flavor boost.

PAPRIKA If you only grab the paprika when you’re making deviled eggs, you’re missing out! Researchers at the GuelphFood Research Center in Ontario, Canada say enjoying 1/2 teaspoon of this spice daily could cut your levels oftissue inflammation as much as 20 percent. Paprika is rich in saponins, natural compounds that bind toinflammatory molecules in the digestive tract, blocking their absorption. According to researchers at NorthCarolina’s Brody School of Medicine, chronic inflammation can worsen dozens of different health problems,including skin rashes, arthritis, diabetes and even Alzheimer’s disease.

Use it: This spice is available sweet, spicy and smoked so you can try it on anything from beef, chicken andfish, to beans, rice, potatoes and roasted veggies.

TURMERIC This exotic spice has a golden­yellow hue and slightly peppery, gingery taste. It’s wildly popular in Asian,Indian and African cuisines and if you’re not already a fan, here’s a great reason to try it: Turmeric is a“cooling” spice with super anti­inflammatory and antioxidant benefits that might slow down age­related braindamage, including Alzheimer’s. It’s loaded with curcumin, a potent antioxidant that shows promising cancer­fighting abilities in lab studies, helping to thwart tumor growth and block biological pathways needed formelanoma and other cancers to flourish. In 2007, Chinese scientists found curcumin helps tamp downhormones needed for prostate cancer to take root in the body. Curcumin has also been linked to type 2diabetes prevention through nourishing the insulin­producing pancreas. Pair turmeric with black pepper toseriously amplify its effects. Indian scientists found that adding the black pepper compound piperine tocurcumin increased its bioavailability in humans by 2,000 percent. (Read more about pepper below!)

Use it: Just sneak it into your favorite fish, chicken, beef, vegetable and rice dishes to jazz them up. Itsbrilliant yellow color will brighten them up as well! I’m working on creating an Adobo Kitchen spice blend for myP.S. Flavor!™ Pantry with turmeric, pepper and garlic; stay tuned!

BLACK PEPPER The world’s most traded spice is a superfood in its own right, it’s the spice with the most potent anti­osteoporosis properties. It’s also rich in manganese, iron and copper, an essential trace mineral needed forbone health and healthy red blood cell creation. Black pepper (Piper nigrum) stimulates the taste buds in sucha way that an alert is sent to the stomach to increase hydrochloric acid secretion, thereby improving digestionof protein in the stomach. Black pepper has demonstrated impressive antioxidant and antibacterial effects,adding to the health of the digestive tract. And not only does black pepper help you derive the most benefitfrom your food, the outer layer of the peppercorn appears to stimulate the breakdown of fat cells.

Use it: Pepper is versatile; add it to anything you’d like! Buy whole peppercorns and grind fresh for the bestflavor ­­ particularly at the end of the cooking process since it loses its flavor and aroma if cooked for too long.

SAFFRON Three different clinical trials suggest that eating a daily pinch (less than 1/10 of a teaspoon) of this golden­yellow spice eases depression for 75 percent of women, making it more powerful than many prescriptionantidepressants. The credit goes to saffron’s crocin, an antioxidant that prods the brain to produce more mood­boosting serotonin.

Use it: Saffron has a slightly sweet, earthy flavor, and it’s wonderful in seafood, rice, beef and tomato­baseddishes. Saffron is sold as tiny threads and in powder form. If you choose the threads, soak in one tablespoonof water for an hour before using and add to your recipe (water, too). It’s one of the more expensive spices inthe world ­­ so use sparingly!

MUSTARD This unassuming flavor enhancer is considered a "superfood" by many because it is a natural anti­fungal andantiseptic food. It also is one of the few sources of selenium, a trace mineral known for its anti­cancerproperties. A recent study conducted at North Carolina State University found there are compounds in mustard

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properties. A recent study conducted at North Carolina State University found there are compounds in mustardthat have an anabolic affect, which helps increase lean muscle mass and strength.

TIPS FOR GREAT TASTING SPICES:

Alas, Spices don’t last forever!

When was the last time you cleaned out your spice rack and/or cupboard? Did you know there is an expirationdate located on commercially packed spice containers? Ground spices are labeled as good up to 2 years,seasoning blends 1­2 years, herbs 1 year and extracts 4 years. Whole spices will last twice as long, which iswhy buying this form and grinding when ready to use is a great flavor tip. However, each spice will lose a littlebit of flavor with each passing day – so if you are still using the spices you received as a wedding present 25years ago, it may be time to replace them!

Store spices in a tightly­capped container and keep them away from heat, moisture and direct sunlight.Replace their lids right after use. Avoid storing spices and herbs over the stove, near a dishwasher or sink, ornear a window.

Press the play button below to listen to Pam talk to Faith Radio's Bob Crittenden about spices and theunbelievable health benefits you've just read about in "Spice Up Your Life ­­ and Your Wellness!"(Note: the screen will remain black as this was an audio­only interview.)

19:02

April 9, 2013 "The Meeting House" www.faithradio.org

Pam's P.S. Flavor!™ Spice Blends are Now Available!

In my many years as a culinary nutritionist, I've created tasty andwholesome blends of herbs and spices for restaurants worldwide ­­ toprovide a consistent seasoning technique for sensational flavor ­­ everyplate, every time. And for years I've been asked to get them directly intothe home kitchen, but it hasn't been doable... until now!

I've just released my personal line of spices ­­ P.S. Flavor!™ blends. Each is delicious & nutritious ­­ andcreatively designed to be an ideal balance of savory and sweet with high notes of citrus, herbs and spices (andonly a touch of salt!). They're the perfect rubs for fish, poultry or meats, and a delicious addition to vegetablesand dressings. I use them on just about everything!

They're available on my website in 3 oz. tins, 2 oz. bags (free shipping!), and a variety of gift sets!

I hope you enjoy them as much as I do and that they add delicious wellness to all of your meals! Be Well!

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COOKING WITH P.S. FLAVOR!™

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COOKING WITH P.S. FLAVOR!™

Buttermilk Oven Fried Chicken with Crashed Potatoes and Crisp Apple Celery Salad

Serves: 4

Four 5 oz. boneless, skinless chicken breasts 3/4 cup plain nonfat Greek yogurt (Fage or Chobani are favorites)1/4 cup buttermilk1/2 Tbs. fresh lemon juice1 tsp. tabasco1 1/2 cups corn flakes1/4 tsp. Tony’s creole seasoning1/2 tsp. poultry seasoning2 tsp. P.S. Flavor!™ Smokey Southern seasoning blend or all­purpose seasoningCrashed Potatoes (recipe follows)Crisp Apple Celery Salad (recipe follows)Arugula Micro Greens for garnish

Method:

1) Whisk together yogurt, buttermilk, lemon, tabasco and Tony’s creole seasoning. Add chicken andcoat well and evenly with gloved hands. Cover and refrigerate overnight to marinade.2) Finely grind the cereal together with poultry seasoning and P.S. Flavor!™ Smokey Southernseasoning blend in a food processor. Alternately, place flakes and seasonings in a zip top plastic bagand use rolling pin to crush to crumbs. Transfer crumbs to a large gallon size plastic bag. Drop thechicken into the plastic bag, seal and shake until each piece is evenly coated, or place crumbs on trayand roll chicken pieces in crumbs to evenly coat. Place coated pieces on a prepared rack sprayedevenly with cooking spray. 3) Bake in a 350 degree oven until the coating crisps and browns and an instant­read thermometerinserted registers 160 degrees F (about 15­20 minutes). 4) Served with Crashed Potatoes, Arugula and Apple Salad

Crashed Potatoes 12 small red or new potatoesExtra virgin olive oilP.S. Flavor!™ Smokey Southern seasoning blendKosher Salt, to tasteFreshly cracked black pepper, to tasteFresh thyme or rosemary, leaves pulled and stem discarded

Method:

1) Boil the potatoes in a big pot of salted water until they are fork tender. Drain in a colander. 2) Preheat oven to 400 to 425 degrees.3) Brush a baking pan or cookie sheet (or a silpat, silicone baking sheet) with olive oil, and place boiledpotatoes on the pan.4) With a potato masher (or the bottom of a cup, or a fork), gently smash those potatoes. You don't wantmush! You just want to open the potatoes up and expose the insides (this is the "crashed" part of therecipe). Brush the tops of the potatoes with olive oil, sprinkle with P.S. Flavor!™ Smokey Southernseasoning blend, salt, pepper and fresh thyme or rosemary leaves.5) Place pan on the top rack of oven and bake for 20­25 minutes.

Apple Celery Slaw2 gala apples, thinly sliced into matchsticks2 celery stalks, thinly sliced1 Red Pepper, thinly sliced1 Haas avocado, halved, pitted, peeled and diced¼ cup pecans¼ cup fresh cilantro leaves, chopped¼ cup golden raisins1/2 cup white balsamic or apple cider vinegarJuice from one lime1 small mild jalapeno, stemmed, seeded and minced1/2 tsp. Celery seed

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2 tsp. P.S. Flavor!™ Citrus Spice seasoning blend or salt, to taste2 Tbs. extra­virgin olive oil

Method:

1) To a large bowl, add the apple, celery, red pepper, avocado, chopped pecans, cilantro and raisins.2) In a medium bowl, whisk together the balsamic vinegar, lime juice, minced pepper, celery seed andspice blend. Drizzle in the olive oil while whisking to emulsify, then pour the dressing over the applemixture and gently toss to coat. Set aside until ready to serve.

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Sweet Tea Brined Pork Tenderloin with Apple and Tart Cherry Chutneyand Creamy Cauliflower Mash

Servings: 4­6

1 1/2 pound Pork Tenderloin, fat and skin removedSweet Tea Brine (recipe below)Apple and Tart Cherry Chutney (recipe below)P.S. Flavor!™ Smokey Southern seasoning blend2 teaspoon extra virgin olive oilCreamy Cauliflower Mash (recipe below)1 tablespoon chopped chives or microgreens, for garnish

Method:

1) Brine pork tenderloin according to directions for Sweet Tea Brine.2) Prepare Apple and Tart Cherry Chutney and P.S. Flavor!™ Smokey Southern seasoning blend.3) Prepare Creamy Cauliflower Mash and keep warm till ready to serve.4) Remove pork from brine and pat dry with paper towels. Rub with Smokey Southern seasoning, andgrill till done. Alternately, you may pan sear: Heat a nonstick pan to very high heat, add 1 tsp. olive oiland add pork to pan. Sear on all sides, and finish cooking in a 400 degree oven till done. Let rest, andthen slice.5) Spoon Cauliflower Mash onto plate and top with grilled pork. Top with Apple and Tart Cherry Chutneyand garnish with herbs or microgreens.

For the Brine2 quarts water 2 Family size orange pekoe tea bags, preferably Luzianne or Lipton 1/4 cup kosher salt 2 tablespoons molasses 1/2 small sweet onion, thinly sliced 4 cloves garlic, mashed flat with the back of a knife 2 teaspoons whole coriander seeds 2 teaspoons whole black peppercorns 6 whole allspice berries or cloves4 sprigs thyme 2 sprigs rosemary 2 cups ice

Method:

1) In a large pot over medium high heat, combine the water, tea bags, salt, molasses, onion, coriander,peppercorns, allspice, cloves, garlic, thyme and rosemary. Bring to a boil. Remove from heat. Transferto a sealable container or a large zip­top plastic freezer bag, Add ice and let cool completely. 2) Remove tea bags and add pork tenderloin to tea mixture; refrigerate for 24 hours or for as long as youcan. Remove the pork from the brine, discarding brine. Pat dry with paper towels; set aside at roomtemperature while preheating the grill or preparing to pan sear pork.

Apple and Tart Cherry Chutney5 gala apples, cored and dicedNonstick spray2 cups dried tart cherries1/4 cup apple cider vinegar1/2 cup apple juice2 tablespoons red onion, diced2 tablespoons honey 1/2 teaspoon Tony's Creole seasoning1 teaspoon cinnamon1/2 teaspoon allspice

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1/2 teaspoon allspice1 teaspoon pure vanilla extract1 tablespoon parsley, chopped

Method:

1) Spray a large nonstick skillet with nonstick spray. Add the diced apples and brown, on a low tomedium heat until caramelized and golden. 2) Add cherries and 1 cup of water. Bring back to a low simmer, stirring occasionally, for approximately10 minutes, until apples soften and cherries bloom. Allow to cool slightly; add all remaining ingredients.

Cauliflower Mash1 head medium cauliflower (about 2 pounds), chopped* 2 cups Chicken Stock, lower sodium1/2 cup lite sour cream 1 teaspoon P.S. Flavor!™ Smokey Southern seasoning blend or 1/2 tsp. Kosher salt1/2 teaspoon freshly cracked black pepper 1/4 cup grated Parmesan cheese 1 tablespoon fresh chives, chopped

Method:

1) Fill a large pot with chicken stock to depth of 1/4 inch and add cauliflower. Cook, covered, overmedium­high heat 7 to 10 minutes or until tender. Drain.2) Process cauliflower, sour cream, Smokey Southern seasoning blend and pepper with an immersionblender or in a food processor 30 seconds to 1 minute or until smooth. Stir in Parmesan cheese andchives. Place in a bowl.

*Chef’s Note: 2 (16­oz.) bags frozen cauliflower may be substituted. Cook cauliflower according to packagedirections. Proceed with recipe as directed, beginning with Step 2.

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Enjoy!

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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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"We have been pleased with the blends I bought. The flavors are not overpowering and I like that. Especiallylike the fact that they are low in salt. I have suggested them to some friends that love to cook. I think myfavorite is using them on roasted vegetables. Love that taste. Thanks!" Lynda

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"Thank you for all of the great emails and solid diet information. I think the book the Diet Trap should bemandatory for everyone to read and especially women. I for one have read almost every diet book out theretrying to find answers for dealing with hypoglycemia and hormone balance and if you follow Pam’s excellentmeal plan in The Diet Trap which I have purchased and given as gifts to friends you can stabilize your bloodsugar and feel and sleep better." Shirley

"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

Did you get this newsletter from a friend and want to know how to sign up for Pam's free on­line Living Well newsletter yourself?

Sign up at: www.pamsmith.com/NS_newsletterSignUp.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