Greetings for November! · 11/19/11

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Greetings for November!

Thanksgiving is just a few days away -- it can't be! And, I don't think I'm the only one having a hard timebelieving it... Where, oh where has 2011 gone?

Yet, what a wonderful time of the year -- a day (or at least a moment!) to put aside worry and fear about theeconomy, politics and world events and join together with family and friends in the time-honored tradition ofThanksgiving. Taking time to reflect on our many blessings is not easy in the frenzy of celebration -- yetchoosing to have an attitude of gratitude sets a wonderful mindset in place to lead us into this holiday season.Countless studies have shown that people who keep a perspective of thankfulness, even in the midst of hardtimes, can actually ward off many of the physical problems that plague those who focus on the negative. Nowthat's something to think about!

Of course, this time of the year also brings a huge emphasis on eating -- andnot always the healthiest of foods -- particularly when visions of sugar plumsbegin to dance through our heads! It’s the kickoff of six weeks of holidaycelebrations. This may be one reason that November has been deemedAmerican Diabetes Month.

America is facing an epidemic of diabetes, a serious disease that damagesbodies and shortens lives. According to the Centers for Disease Control,approximately 26 million people in the United States, or 8% of the population,have diabetes. The disease strikes an American every 17 seconds. In the nextfour decades, the number of U.S. adults with diabetes is estimated to double ortriple. That means anywhere from 20 to 33 percent of adults could have the disease.

And another 25-30% of the population is theorized to be "pre-diabetic" -- at great risk. Don't be one of thestatistics -- read on to find out about this disease, and how you can best protect yourself and Stop Diabetes. Inaddition, this month’s newsletter includes my tips on how to stabilize blood sugars day-to-day. As you mayknow, this is key for your well-being even if you do not suffer from diabetes.

The great news is that this season also brings us many opportunities for healthy holiday eating. I have includedsome wonderful recipes for you to try -- and some great news on a few Holiday Superfoods: cranberries, sweetpotatoes, winter squash and aromatic spices.

For Thanksgiving Meal Planning tips and recipes, be sure to check out my e-book for a Happy and HealthyThanksgiving. Within it, you’ll find delicious recipes for preparing old unhealthy classics in new, healthy (andtasty!) ways. Click here if you would like to check it out!

Many of you were able to participate in the 16th Annual Epcot International Food and Wine Festival -- thisamazing Disney event just concluded on November 13th. I’ve had the great pleasure of hosting the culinarydemonstration, events and dinners for all of the sixteen Festivals -- and this year was special indeed. Terrificchefs and wineries, over-the-top events and fabulous people coming together to taste, learn and discover! Inaddition to hosting, I am also the chef at several of the demonstrations. In case you missed it, I’ve includedmy 2011 Tastes of Delicious Wellness selections -- Bon Appetit!

Read on for an in-depth look at these timely topics and these magical recipes:

Holiday Superfoods: Nutritious and Delicious!Stop Diabetes! What is diabetes and what leads to it?How to Stabilize Blood-Sugars -- Day by Day. Also, an added focus on Carbohydrates… are theyyour Friend or Foe?2011 Tastes of Delicious Wellness An Attitude of Gratitude

Make it a wonderful month... and may you enjoy a Happy, Healthy Thanksgiving!

Pam



Pam

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HOLIDAY SUPERFOODS -- NUTRITIOUS ANDDELICIOUS!

Salute to Sweet Potatoes!

Long on my Nutrition Top Ten, sweet potatoes are to be celebrated at this holiday time. Not even carrots haveas much beta-carotene, an antioxidant that may help prevent strokes and certain kinds of cancer. The newsgets better: After evaluating 50 vegetables for overall healthfulness, the Center for Science in the PublicInterest ranked sweet potatoes near the top. In addition to beta-carotene, they're loaded with fiber and vitaminC and are virtually fat-free. Plus, a six-ounce serving delivers nearly 10 times the U.S. recommended dailyallowance of vitamin A.

Cravin’ Craisins?

In the battle against heart disease, researchers are investigating the potential of cranberries. Like other brightlycolored fruits and vegetables, these berries are packed with antioxidants and may have some of the sameheart-healthy benefits as red wine. Such studies augment new research into the use of cranberries as aremedy for urinary tract infections. Scientists now believe that the condensed tannins in cranberries, ratherthan the acids, deserve the credit for fending off bacteria, and they're looking at whether these tannins can alsofight the bacteria behind gum disease and stomach ulcers. Cranberries are well-known as a vitamin C source:An 8-ounce glass of cranberry juice (look for 100% juice!) has a full day's requirement. And fresh cranberriesabound at the market at this time of year!

Fabulous Fall Squash

Winter squash, which weighs in at only 50 calories per cup, can replace oil or butter in baked goods whiledelivering a healthy wallop of vitamins and minerals. One cup delivers up to half the recommended dietaryallowance of vitamin C and about one-fourth the suggested intake of potassium (a mineral that lowers bloodpressure and reduces the risk of stroke). The varieties with the darkest flesh have the most beta-carotene; forinstance, one cup of butternut squash supplies enough beta-carotene to meet the RDA of vitamin A, which

contributes to healthy skin, vision and bones.

Scent-sational Spices

Cinnamon, cloves and nutmeg are the flavors of fall. But more than adding a little zip to your cider, spices andherbs can also give food a nutritional boost. Here are a few of my favorite germ-fighting, inflammation-reducingflavors to add to fall and winter meals.

Cinnamon -- Studies have shown that this spice helps regulate blood sugar levels in diabetics. It activatesenzymes that stimulate cells, causing them to respond more efficiently to insulin. Cinnamon also containsantioxidants that can help reduce the risk of chronic diseases and has proven helpful in treating colds andcongestion.

Cloves -- This pungent dark spice probably isn’t used as often as it should be. Studies have shown that clovescontain more antioxidants than any other food and are prized for their anti-inflammatory and anti-clottingproperties. Add cloves when baking fall fruits such as apples and pears.

Ginger -- With the winter winds come the sniffles. Some of your best medicine might be a little ginger tea or afew extra ginger slices to go with that sushi. It’s well known for boosting the immune system, improvingcirculation and reducing motion sickness and nausea. Make fresh ginger tea by boiling several thin slices offresh ginger with honey and filtered water.

Nutmeg -- The ancient Romans and Greeks consumed nutmeg as a type of brain tonic. Modern science hasshown that its properties can effectively stimulate your brain and in turn can help eliminate fatigue and stress.What better spice to help you survive the holiday stress?



Thanksgiving Serving SizesIt’s tempting to put your diet on hold for a day, open the floodgates and let the fattyfoods and calories in, but a day full of eating can certainly put a dent in your weightloss goals -- especially if it’s followed by six more weeks of it. Click here todownload and print a Thanksgiving serving size infographic, created by experts atThe University of Texas MD Anderson Cancer Center, to avoid holiday weight gain bylearning how to choose healthier food portions.

Most men need about 2,200 calories a day, and most women need about 1,800calories a day to maintain a healthy weight. Your Thanksgiving meal should make upabout one-third of your daily calories if you plan on eating three meals for the day.And remember, if you do indulge a little on Thanksgiving, just be certain to get backon track with balanced healthy eating the next day – don’t let a lapse, become arelapse, only to be followed by a collapse!

Tired of the weight loss battle, especially around the Holidays? Win the war withPam's Diet Freedom Kit at www.pamsmith.com/store.html -- and never again getcaught in the Diet Trap -- or Food Trap!

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STOP DIABETES!

WHAT IS DIABETES?

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that isneeded to convert sugar, starches and other food into energy needed for daily life. The cause of diabetescontinues to be a mystery, although both genetics and environmental factors such as obesity and lack ofexercise appear to play roles.

Although up to 40 different types of diabetes have been identified, there are three major types of diabetes:

TYPE 1 DIABETES: Results from the body's failure to produce insulin, the hormone that "unlocks" the cells ofthe body, allowing glucose to enter and fuel them. It is estimated that 5-10% of Americans who are diagnosedwith diabetes have type 1 diabetes.

TYPE 2 DIABETES: Results from insulin resistance (a condition in which the body fails to make enough orproperly use insulin). Approximately 90-95% of the diabetic population (25.5 million) have type 2 diabetes.

GESTATIONAL DIABETES: Affects about 4% of all pregnant women - about 135,000 cases in the UnitedStates each year.

PREDIABETES: This condition means you are at high risk of developing type 2 diabetes within 3 to 6 years.People with prediabetes have blood glucose (sugar) levels that are higher than normal, but not high enough tobe diagnosed as diabetes. CDC estimates that 1 in 3 U.S. adults—79 million people—have prediabetes.

WHAT LEADS TO DIABETES?

Type 1 and type 2 diabetes have different causes. Yet two factors are important in both. First, you must inherit



Type 1 and type 2 diabetes have different causes. Yet two factors are important in both. First, you must inherita predisposition to the disease. Second, something in your environment must trigger diabetes.

Genes alone are not enough. One proof of this is identical twins. Identical twins have identical genes. Yet whenone twin has type 1 diabetes, the other gets the disease at most only half the time. When one twin has type 2diabetes, the other's risk is at most 3 in 4.

In most cases of type 1 diabetes, people need to inherit risk factors from both parents. Because most peoplewho are at risk do not get diabetes, researchers are aggressively working to determine what the environmentaltriggers may be. They are looking at everything from viral infections, early dietary patterns such as breast orbottle feeding, and when solid foods were added, to the impact of living in cold climates.

When it comes to researching type 2 diabetes, a family history is one of the strongest risk factors for gettingthe disease, particularly when disease producing diet and exercise patterns are in place. Obesity is also astrong contributing factor for type 2 diabetes, and is particularly risky for young people and for people who havebeen obese for a long time.

Equally as strong a risk factor as having a genetic proclivity for diabetes is living a typical Western lifestyle:Americans and Europeans simply eat too much fat and too little whole food carbohydrate and fiber, and theyget too little exercise. Type 2 diabetes is common in people with these habits. The ethnic groups in the UnitedStates with the highest risk are African Americans, Mexican Americans, and Pima Indians. In contrast, peoplewho live in areas that have not become Westernized tend not to get type 2 diabetes, no matter how high theirgenetic risk.

Research trials have shown that type 2 diabetes can be prevented or delayed in people at high risk for thedisease who make lifestyle changes. Weight loss of 5 to 7 percent (about 10 to 14 pounds for a 200-poundperson) and increasing physical activity to 150 minutes per week can reduce or delay the development of type2 diabetes by nearly 60 percent.

For more information, visit http://www.diabetes.org

Give "The Energy Edge" as a Holiday gift for your family and friends -- and get onefor yourself! Don't buy the lie that being tired is normal... it's certainly common, but it'snot how you have to live! Read all about it at www.pamsmith.com/store.html.

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HOW TO STABILIZE BLOOD SUGARS -– DAY BY DAY

Our blood sugar level is one of the more powerful influences on our well-being, our ability to lose weight, ourappetite and our mood. When our blood sugars are up and even, but not too high, we are brimming with energyand vitality and our appetite is in control. When our levels are bouncing widely or wildly, our energy, mood,memory, clarity of thought and overall performance is apt to rise and fall with them.

Blood sugar levels normally crest and fall every three to four hours, and even more often and intensely whenyour body is under stress. To live well and manage our blood sugars and ever-increasing weight we need adifferent way of eating -- certainly different from that of the typical American. We need to eat early, often,balanced, lean and bright -- the essence of my Smart Weigh Plan. And we need to take care with the KIND ofcarbohydrates we eat.

Studies now demonstrate quite clearly that carbohydrates like white bread and sweets can't provide the kind ofhealth benefits offered by whole-grain breads, fruit and vegetables. Cutting out all carbohydrates is not theanswer because not all carbohydrates are the problem. It is the unbalanced diet that's the problem: refinedcarbohydrates being eaten to excess, and the excess calories then stored as fat.

Too much sugar and refined carbohydrates is a drain on anyone’s metabolism and a serious one for those who



Too much sugar and refined carbohydrates is a drain on anyone’s metabolism and a serious one for those whoare sugar sensitive all the way to those who are fully diabetic. Insulin levels rise to compensate for the higherblood glucose levels and this allows the cells to receive the glucose to be burned as energy. If you haveconsumed more calories than you can use for the energy requirements of the cells, then the insulin will usherthe calories into the fat cells to be stored.

When the blood sugar rises fast, an overabundance of insulin is normally released. This will normally outlast

the sugar burst and it continues to take sugar into the cells thus dropping the blood sugar level. This is wherethe feelings of fatigue can be felt, sometimes severely.

A diet centered on white bread, fat-free cookies, pretzels and bagels is not a basis for good health. Eating lotsof carbohydrates that are quickly digested and absorbed -- white flour breads, cereals and crackers, white rice,white pasta, sugars -- increases levels of blood sugar and insulin, raises levels of triglycerides and lowerslevels of HDL cholesterol, leading to increased risks cardiovascular disease and diabetes. A constant andheavy demand on the pancreas to make insulin appears to be a key ingredient for type 2 diabetes, especiallywhen paired with lack of exercise.

Our twenty first century westernized diet is very high in calories, saturated fats, and refined carbohydrates thatare digested and absorbed too quickly (causing a high insulin demand). And our diet is too low in the right kindsof essential fat and whole foods that are absorbed slowly and evenly (allowing a proper insulin release). Tomake matters worse, our lifestyle is filled with stress, inactivity, and fad dieting -- and sparse on exercise, rest,and self-care.

Yet, we can turn these patterns around -- choosing to eat well and often, and allowing wisely chosen foods toenergize us to exercise. The results can be dramatic for those who are sensitive to blood sugar fluctuationsand diagnosed diabetic concerns.

CARBOHYDRATES -- FRIEND OR FOE?

Although most of the world's population eats a high-carbohydrate diet based on whole-food staples such asrice, corn, fish, millet, soy, beans, and bread, this is not the case in developed countries. In developingcountries, carbohydrates may still contribute up to 70 to 80 percent of a person's calorie intake, but in Canada,the U. K., Australia, and the U. S., carbohydrate typically contributes only 40 to 45 percent of the calories --and most of those are refined. Fat and protein make up the rest of the calorie equation.

The following list reflects the primary carbohydrate source of the typical American diet. Is it any wonder thatcarbohydrates have gotten such a bad rap?

Top 20 Sources of Carbohydrate in the American Diet* 1. Potatoes (mashed or baked)2. White Bread 3. Cold Breakfast Cereal 4. Dark Bread 5. Orange Juice 6. Banana 7. White Rice 8. Pizza 9. White Pasta10. Muffins 11. Fruit Punch12. Coca-Cola13. Apple14. Skim Milk15. Pancakes16. Table Sugar17. Jam18. Cranberry Juice Cocktail19. French Fries20. Candy

Source: Dr. Simin Liu, Harvard University School of Public Health *This data represents the findings of theHarvard Nurses' Health Study.

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2011 TASTES OF DELICIOUS WELLNESS



DISNEY’S 16TH ANNUAL EPCOT INTERNATIONAL FOOD AND WINE FESTIVAL

This year’s amazing Festival kicked off September 29 and just concluded on November 13th – 45 days of aCulinary Passport to Flavor. I loved seeing so many of you there – and it’s quite bittersweet to be finished – weare all looking forward to next year!

I’ve had the great pleasure of hosting the culinary demonstration, events and dinners for all of the sixteenFestivals -- and this year was special indeed. Terrific chefs and wineries, over-the-top events and fabulouspeople coming together to taste, learn and discover! In addition to hosting, I am also the chef at several of thedemonstrations. In case you missed it, here are my 2011 Tastes of Delicious Wellness! Bon Appetit!

LEMON THYME RUBBED SALMONOVER ARUGULA, DRISCOLL’S RASPBERRIES, GOAT CHEESE AND MEYER LEMON VINAIGRETTE

4 Salmon Fillets, 5 ounces each Lemon Thyme Rub (recipe below)2 tsp. extra virgin olive oil1 lemon, halved and grilled1/4 cup freshly squeezed lemon juice, Meyer Lemon if possible2 Tbs. fresh orange juice1/2 cup white balsamic vinegar2 Tbs. Dijon mustard1 Tbs. honey1 Tbs. fresh cilantro, chopped1/2 tsp. Tony's Creole Seasoning1/2 tsp. kosher salt, or to taste2 Tbs. extra-virgin olive oil1 pint Driscoll’s Raspberries1/2 medium red onion, thinly sliced12 cups baby arugula (6 oz.) - may substitute baby spinach leaves1/2 cup sliced almonds, toasted (may substitute pistachios or pine nuts)3/4 cup crumbled goat cheeseCoarsely ground black pepper, to tasteGrilled Lemon, Fresh Cilantro Sprigs for garnish

1) Rub salmon with Lemon Thyme Rub. Grill till done, taking care not to burn rub. Alternately, you may pansear: Heat a nonstick pan to very high heat, add 1 tsp. olive oil and add salmon to pan. Sear on both sides,and finish cooking in a 375 degree oven till just done; let rest.2) Whisk together lemon juice, orange juice, vinegar, Dijon mustard, fresh cilantro, Tony's and salt in a largebowl, then add oil in a slow stream, whisking until emulsified. 3) When ready to serve, toss raspberries, red onion, arugula, and toasted nuts with vinaigrette; then sprinklewith goat cheese and cracked black pepper. Top with Salmon.4) Garnish with grilled lemon half and fresh cilantro springs, if desired.

LEMON THYME RUB

2 tablespoons turbinado sugar (Sugar in the Raw)1 Tbs. grated lemon rind 1 Tbs. fresh thyme leaves (or 1 tsp. dried)3/4 teaspoon freshly ground toasted coriander 1/2 tsp. Tony’s Creole Seasoning

1) Mix together ingredients.

SPICE CRUSTED RASPBERRY MOJO PORK TENDERLOINWITH DRISCOLL'S RASPBERRY SALSA& ROASTED CORN POLENTA

1 1/2 lb. Pork Tenderloin, fat and skin removed



1 1/2 lb. Pork Tenderloin, fat and skin removedRaspberry Mojo Marinade (recipe below)Citrus Spice Rub (optional; recipe below)2 tsp. extra virgin olive oilRoasted Corn Polenta (recipe below)1 pound asparagus, trimmed of tough stalks, cut on bias and blanchedRaspberry Salsa (recipe below)1 tablespoon chopped chives or cilantro1 lemon, halved and grilled

1) Marinade tenderloin in Raspberry Mojo Marinade for up to 3 hours. Remove the tenderloin from Marinade, rubwith spice rub (if desired), and grill till done, taking care not to burn rub. Alternately, you may pan sear: Heat anonstick pan to very high heat, add 1 tsp. olive oil and add pork to pan. Sear on both sides, and finish cookingin a 400 degree oven till done. Let rest, and then slice.2) Prepare Roasted Corn Polenta and keep warm till ready to serve.3) Heat another skillet with the remaining 1 tsp. olive oil, add blanched asparagus and pan sear until slightlycharred. 4) Spoon Polenta onto plate and top with grilled pork. Dot plate with 3 pools of Raspberry Salsa. Addasparagus to plate. Sprinkle with chopped herbs, garnish with grilled lemon.

RASPBERRY MOJO MARINADE

2 Tbs. olive oil1 red onion, diced1 Tbs. fresh minced garlic1 Tbs. ground cumin1/2 tsp. dried chopped oregano1 Tbs. kosher salt3/4 tsp. Creole seasoning (Tony Chachere’s)2 1/2 cups fresh squeezed orange juice1 cup white wine2 Tbs. fresh squeezed lime juice2 cups fresh Driscoll’s Raspberries

1) Heat oil in sauté pan to medium heat. Add onions and garlic and sauté until translucent. 2) Add the cumin and toast it for 15 seconds, then remove from heat and allow to cool.3) Combine with remaining ingredients and blend until smooth. Refrigerate. 4) Marinade poultry or meats for 3 hours, and fish or seafood up to one hour.

CITRUS CHILE RUB

2 tablespoons turbinado sugar (Sugar in the Raw)4 teaspoons chili powder 2 teaspoons grated lemon rind 3/4 teaspoon freshly ground toasted cumin seeds1/4 tsp. ground cinnamon1/2 tsp. Tony’s Creole Seasoning

1) Mix together ingredients.

RASPBERRY SALSA

2 cups fresh Driscoll’s RaspberriesJuice of 2 limes1/2 cup freshly squeezed orange juice1 Granny Smith Apple, peeled and diced1/2 tsp. five spice powder1 Tbs. minced shallots1/4 cup honey 1 tsp. Tony's Creole seasoning Optional: a touch of coconut rum and/or cilantro

1) Mix together all ingredients. Refrigerate at least 1 hour to blend flavors.Makes 2 cups.

ROASTED CORN POLENTA



ROASTED CORN POLENTA

2 tsp. olive oil2 shallots, minced2 cloves fresh garlic3 ears of roasted or grilled fresh corn, cut off cob32 ounces 1 or 2% milk1 tsp. hot sauce, such as Sriracha or Tabasco1 tsp. Creole seasoning (such as Tony Chachere’s)1/2 tsp. kosher salt and freshly ground black pepper1 Tbs. jalapeno pepper, seeded and minced8 ounces roasted red peppers, diced8 ounces coarse polenta4 ounces goat cheese, crumbled4 ounces Parmesan cheese, grated

1) In a pot, heat the oil; add the minced shallots and sauté until translucent. 2) Add the garlic and the corn, cook for 30 seconds. Add the milk, hot sauce, Creole seasoning, salt andpeppers. Cook until just simmering, do not boil. 3) Stir in the polenta, and stir with cooking spatula until it pulls away from the side of the pot. Remove fromheat and stir in the cheeses. Season with additional salt and pepper to taste4) Serve immediately.

Pan Seared Beef Tenderloinwith Cherry Merlot Sauce,Point Reyes Blue Cheese and Arugula(Serves Four)

4 (6 ounce) Filet Mignons (Beef Tenderloin)Olive Oil2 cloves garlic, mincedCoarse ground salt and freshly-ground black pepper to taste1 1/2 cups Merlot3 tablespoons good-quality balsamic vinegar4 whole cloves 8 whole peppercorns1 bay leaf, torn into small pieces1/2 pound fresh Bing cherries, rinsed1 to 2 teaspoons sugar in the raw (optional)Good Quality Blue Cheese, Point Reyes is a favorite2 ounces Baby Arugula Aged or reduced Balsamic

1) In a large saucepan over medium-high heat, bring the wine and balsamic vinegar to a boil. Add the cloves,peppercorns, and bay leaf to the wine mixture; continue boiling approximately 15 minutes, until mixture isreduced to 1/2 cup.2) While the wine mixture is reducing, pit the cherries. Cut the cherries into quarters and add to the winemixture. Cover and cook approximately 10 minutes or until the cherries are tender. Season with salt and pepperto taste. Add the sugar to balance the flavors, if needed. Strain the spices from the sauce and discard. Reduceheat to low to keep sauce warm until steaks are cooked.3) Preheat oven to 500 degrees F (a very hot oven produces a juicy interior). Place a 10- to 12-inch ovenproofskillet or cast-iron skillet in oven. When oven reaches 500 degrees temperature, remove pan from oven andplace on range over high heat (the pan and the handle will be extremely hot -- be careful).4) Bring steaks to room temperature. Coat steaks lightly with olive oil. Rub minced garlic evenly over the steak(press in with your hands); set aside. Salt and pepper steaks and immediately place in the middle of hot, drypan (if cooking more than one piece of meat, add the pieces carefully so that they are not touching each other).Cook 1 to 2 minutes without moving; turn with tongs and cook another 1 to 2 minutes. Remove from heat andput the cast iron skillet with the steaks in it into the oven. Cook an additional 3 to 5 minutes, depending onthickness of steaks and degree of doneness you like.5) When the steaks are crusty-charred and done to your liking, remove from the pan, cover loosely withaluminum foil and let rest 5-10 minutes before serving. During this time the meat continues to cook (meattemperature will rise 5 to 10 degrees after it is removed from the oven) and the juices redistribute (add juicesthat accumulate from resting steaks to Merlot-Cherry Sauce). To serve, spoon a bit of sauce onto plate and topwith Filet, and crumble Blue Cheese on top. Garnish with arugula, lightly tossed with balsamic.

Pan Seared Diver Scallops with



Pan Seared Diver Scallops withWild Mushroom and Fresh Corn Risotto(Serves Four)

1 lb. U-12 Diver scallops1 ounce dried wild mushrooms (morels are a favorite)1/2 pound fresh porcini or other wild mushrooms1/2 cup dry white wine2 fresh ears of corn2 quarts chicken stock4-5 threads of Saffron1 tsp. Tony’s Creole seasoning1 1/2 Tbs. extra virgin olive oil

2 shallots, peeled and minced2 cloves garlic, peeled and minced2 cups Arborio rice1/2-3/4 cup freshly grated Parmesan cheese, or more to tasteKosher salt and freshly ground pepper, to taste2 Tbs. fresh basil leaves, chiffonade cutFreshly shaved Parmesan cheese, basil, grape tomato halves, for garnishAged or Reduced Balsamic

1) Clean scallops and pat dry.2) Rinse the dried mushrooms well and place in a bowl and cover with heated wine to rehydrate. Set aside for30 minutes. Meanwhile, remove and discard the stems of the porcini and rub any dirt off the caps with a damppaper towel. Don’t rinse them! Slice thickly and set aside.3) Scoop the rehydrated mushrooms from the wine with a slotted spoon, reserving the wine and draining themushrooms. If some of the mushrooms are large, cut into 2 or 3 pieces. Pour the wine through a coffee filter,discarding any gritty solids. Set the wine and mushrooms aside.4) Cut corn from cobs; set aside. Break or cut cobs into a few pieces to fit into a medium size pot. Add stock,saffron and Creole Seasoning. Bring to boil over high heat, reduce heat and keep simmering.5) In large heavy bottom pot, heat 2 tsp. olive oil over high heat. Add mushrooms and sauté for 4-5 minutesuntil softened and starting to brown. Remove mushrooms from pot, add shallots and garlic; sauté 1-2 minutes.Add rice, stirring quickly to coat all pieces, cooking until it turns milky white and opaque, and just begins tostick to bottom of pan.6) Add reserved wine from hydrated mushrooms and stir about 2 minutes, until nearly absorbed. Ladle about 1cup simmering corn stock into rice. Cook about 2 minutes, stirring often, until stock is almost completelyabsorbed. Add more stock, a cup at a time, stirring gently, until broth is absorbed by rice before adding nextcup. After about 15 minutes, begin tasting rice. At this point, add the stock judiciously. Add mushrooms withthe last ladle of stock. Rice should be firm, yet cooked through in 20-22 minutes total cooking time.7) Stir in fresh cut corn, gently stir to incorporate. Add freshly grated Parmesan and season to taste with saltand pepper. Add chiffonade of basil.8) Season scallops with kosher salt and black pepper. Sear till just done.9) Spoon equal portions of risotto onto plate and top with seared scallops. Garnish with fresh shaved parmesanand tomato halves. Drizzle with aged or reduced Balsamic, if desired.

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AN ATTITUDE OF GRATITUDE

Holidays can be the best of times... and the worst of times. This can be a season to count blessings... or tocount bills, hurts and tears.

When I was a kid, I would complain about the things that I didn't have. As an adult, I have come to place highvalue on having "an attitude of gratitude.” I've learned about the power that comes through giving thanks andrejoicing in all things. But now and again, the little girl Pam rises up and starts to whine about the way thingsare -- or are not. At those times, I need my Dad to send me to my room with a pencil and paper to make a listof all the things that I have to be grateful for.

There is both spiritual and scientific wisdom behind gratefulness; it is imperative that we be thankful for whatwe have. The wisdom behind this is that our mind is a magnet and we gravitate toward what we think aboutmost. We move straight toward whatever we have our eyes set on.

If I continually grouse that nothing ever works for me, that there is never enough time, that nobody cares for



If I continually grouse that nothing ever works for me, that there is never enough time, that nobody cares forme, that only tough things come my way, then I will attract more of the same. Because my eyes are only onmy lack, I will overlook opportunity, refuse offers of help, and continue to propel myself into emotional andspiritual bankruptcy. If the picture I have is that I miss out and go without, I will create a life for myselfaccording to that belief system.

I have observed that if a person consistently concentrates on what he doesn't have, he will get less and less ofwhat he wants. Alternately, the people who rejoice in what God gives to them lead active and fulfilling lives.Those people who have the most beautiful lives are those people who value life highly.

Of course, looking at the good things doesn't come naturally. We have been born into a world with a negativeview of life. If there are ten things right and one thing wrong, we tend to draw attention to what is wrong. Wefocus on mistakes rather than learning from them. When we have a sore muscle, we don't notice that the restof us feels great. Often, this is called being "realistic" -- but it’s really focusing on faults.

Where are you right now? What are you focusing on? If you are down, look up. Make this a time to look to setyour eyes on where you want to be. Much like a navigation system, you must determine where you are goingto get the directions to get there. Blessings to you!

A Healthy and Delicious Thanksgiving MenuLearn how to prepare old unhealthy classics in new healthy (and tasty!) ways in thisThanksgiving Menu make-overs e-book.

In this 11 page e-book, you'll find Pam's favorite Thanksgiving recipes and tips,including: Maple Spice Brined Roast Turkey with Healthy Gravy Grilled Salmon with Citrus Chile Rub Cornbread Dressing Cranberry Chutney Fresh Green Beans and Mushrooms "Creamed" Corn Pumpkin Bread Pudding ... and more! Re-invent your Thanksgiving menu this year at www.pamsmith.com/store.html.

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approach to weight loss and in being able to say it well!"

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Copyright 2011 Pamela M. Smith. All rights reserved.



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.

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Pamela Smith, R.D. © 2011

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Greetings for November! · 11/19/11