You may be trying to lose weight.  You may have taken all the diet pills you could get your hands on.  You may have even gone to the doctor for a prescription.  You probably went to get yourself a gym membership as well.  Maybe you began to see results.  But then one day, everything fails and you go back to the same unhealthy habits again.  Before you know it, you weight more than ever.  Sadly, this is all too common for many people.

But why?  It’s simple—fad diets and pills are only intended for short term weight loss and not for long term.  If you want to lose weight and fat forever, you must burn more calories than you consume.  You must change your eating habits forever.  Yes, diet pills help with that, but not for long.  They help suppress your appetite to keep you from eating all that much, but in reality, you’re only starving yourself.  If your body goes into starvation mode, it’ll conserve what little bit of food you do eat.  Your metabolism will slow down.  Whenever you begin eating normally again, you’ll find yourself gaining more weight than ever.

If you want to lose fat and weight forever, you’ll need to do three things: cardio, weight lifting, and eating small, but frequent meals.  Instead of starving yourself, you need to eat 5 – 6 small meals throughout the day.  Instead of pigging out three times a day, keep your metabolism going by eating 5-6 small, nutritious meals a day.

Do cardio exercises a few times a week.  Even if you have a sedentary lifestyle, you can still go for walks a few times a week.  If you live a hectic lifestyle, then try walking more instead of driving.  Take the stairs instead of the elevataor.

Lift weights as well.  Women can do this just as men can.  Strength training will help convert your fat to muscle, which in turn will speed up your metabolism.  Not only will you lose fat and weight, but your overall fitness will improve, and you’ll find yourself toned and lean!

Continue doing these three things regularly, and your excess fat and weight will stay off forever!

Have you smiled today? If not, when was the last time that you remember smiling? Smiling is a universal non-verbal sign that we are happy, yet so many of us fail to display it when we are.
Smiling has sparked a great deal of interest among researchers in the medical community who are striving to understand how smiling affects our body and our mind. Current research suggests that smiling has a profound impact on our body’s ability to fight illness and even to prevent a variety of chronic and debilitating illnesses. And, smiling has been proven to positively affect our mind, our emotions and our ability to impact those around us.

The Medical Benefits of Smiling

Research is ongoing in the area of medical benefits to the act of smiling, ranging from the reduction of stress, the increase in blood flow, the reduction in blood pressure and in the prevention of a variety of chronic illnesses.
What if it was possible for us to heal ourselves through smiling and laughter?
Increasing Blood Flow and Strengthening Arteries
Heart disease is one of the leading causes of death for both women and men around the world today. But when the linings surrounding our arteries are stronger, the risk of cardiovascular disease can be reduced. The University of Maryland Medical Center has released findings suggesting that smiling and laughter has been able to boost blood flow and relax the arteries.
The team of researchers from the University of Maryland studied a group of 20 volunteers and their reactions to viewing comedy clips. The volunteers were measured for blood flow and dilation before and after the clips were shown and the team was able to conclude that the artery walls of 14 of the 20 volunteers constricted following the comedy clips. Miller, the head researcher of this study in 2005 stated that, “15 minutes of hearty laughter should be a part of a healthy lifestyle.”
Another heart benefit to smiling is that it has been shown to reduce stress, a significant benefit to the heart. In fact, there is ongoing research with individuals who have shown to have strong sense of humors and heart disease to see what possible steps can be taken with the general public to fight and combat heart disease.
Allergy Relief
In addition to strengthening the linings around the arteries in the heart, another study released by the Journal of the American Medical Association has shown that creating a happy state of mind can reduce allergy symptoms in sufferers, especially in those who have severe hay-fever symptoms. The researchers of this study followed the allergic reactions of the study’s participants following watching comedic videos. Research in this area is still ongoing, as researchers have not concluded why there is a link between smiling and the reduction of allergy symptoms. One thought is that the increase in the person’s immune system also strengthens the person’s ability to fight the allergen affects in the environment.
Reduce Stress by Smiling
Stress is on the rise around the world as people’s lives become busier and busier and with the continued ongoing development of the technology age, making everything available at the click of a mouse. Increased stress levels have also increased a number of stress related diseases to afflict millions of people around the world. Stress is considered to be “The silent killer”, as it often does not produce symptoms until it is too late, in the event of a heart attack.
Research from a Brazilian health center has been evaluating patients who suffer from stress and the possible benefits of smiling and laughter. Weekly sessions were held with the patients where laughter, play and comedy were encouraged. While additional research is still needed in the area, positive health effects, including the reduction of stress in patients has been apparent.
Fight Diabetes with a Smile
Diabetes is a serious, chronic illness, affecting millions of adults and children around the world. With the inability to regulate their own blood glucose, particular attention is required when planning their meals. A variety of research studies have been looking at the positive effects of smiling and laughter during meal time, particularly important to diabetes patients. While additional research is still needed in the area of smiling and diabetes, studies have shown that patients with diabetes have shown reductions in their blood glucose levels while laughing and smiling. And, in particular, when smiling and laughing during and following a meal.

Facial Feedback Hypothesis

Imagine; you could improve your mood through something as simple as smiling, even when you may not feel like it. This popular belief is commonly studied and discussed in the field of psychology, called facial feedback hypothesis. Facial feedback hypothesis refers to the ability of facial movements to drive our emotional experience.
Research in this area is ongoing, looking to link biological responses to smiling. In particular, studies look to monitor a participant’s biological responses to facial expressions. Researchers will ask participants to make specific facial expressions such as frowning, laughing, anger, and smiling to see what particular affects occurred within the body. Overall, research such as this shows an increase in blood pressure and blood flow when the expression of anger is displayed, while decreased blood flow and heart rate were experienced in participants who were smiling. Overall, current research points to positive effects on the body of smiling.

Is Smiling Contagious?

If smiling can positively affect us individually, can it also do the same for those around us? Facial feedback hypothesis has also be applied externally to those around someone who is smiling. And, a variety of research studies, including one that was released in 2000 (Davis & Palladino, 2000), shows that smiling can in fact cause others around us to smile, providing them the same benefits that occur in our own bodies when we smile. Therefore, our smiling can actually improve the mental state and overall health of those around us. Smiling can also cause others around us to smile, making it contagious.

Smile, Release Endorphins, Become Happier

Endorphins are commonly discussed among athletes, as the feeling that is experienced following a work out, routine or competition can give almost a natural ‘high’. Endorphins are a chemical produced in the body, often referred to as the ‘happy’ chemicals due to the positive response that they can create. Endorphins not only create a happier state mentally when they are released into the body, but they also have a variety of other health benefits.
Some of the prominent health benefits of increased endorphin levels include:
• Decreased tissue inflammation
• Suppression of appetite
• Pain reduction
• Ability to improve mood
• Muscle relaxation
• Strengthening of the immune system
• Reduction of stress
• Reduction of depression symptoms
• Sense of euphoria, which can help to reduce fear, anger and depression
Imagine, you can create these same benefits in the body without participating in athletics, even though exercise of course provides a whole host of other health benefits.
Smiling and laughter have been proven to release endorphins in the body in the same way that they are released for an athlete. So, by increasing laughter and smiling in your life can release endorphins in your body, ultimately providing you a variety of the listed health benefits above. Smiling allows each and every one of us to provide our body with healing benefits. In fact, it can be your own prescription to heal and prevent ailments.

Smile- Change Your Life

If you are unsure of how to change your life, start smiling. Smiling provides health benefits for the body and the mind. And, not only can you work on an ongoing basis to capture these benefits, you can counteract feelings at any time of the day or night. For example, if you are feeling upset, worried or even stressed, smiling, even if it is forced, can improve your mood immediately. If you don’t believe it, try it next time you are feeling any of those symptoms. Smile and notice if your feelings change. You will be surprised at how something so simple is so powerful.

If you are looking for more ways to smile in your life, consider the following:
• Look through your favourite photo album
• Put on your favourite song
• Watch a comedy movie
• Call your best friend
• Walk to the park and take a swing on the swingset
• Eat chocolate, cake or any other kind of dessert
• Go dancing
• Give a hug to someone that you love
• Go to the petting zoo in your hometown
• Read a magazine covering the latest celebrity gossip
• Watch cartoons
• Hug your pet
• Volunteer to help someone in need
While smiling seems like to many of us to be a daily activity, it is surprising how many of us smile infrequently, even when we think we are happy. Smiling has a number of benefits for the body, including prevention of common diseases, the ability to positively affect those around us and to increase our state of happiness. If you are not smiling enough, start making an effort today and watch the benefits that follow.

Resources

Bernstein, D. A., Clarke-Stewart, A., Penner, L. A., Roy, E. J., & Wickens, C. D. (2000). Psychology (5th ed.). Boston, MA: Houghton Mifflin Company.
Davis, S. F., & Palladino, J. J. (2000). Psychology (3rd ed.). Upper Saddle River, NJ: Prentice-Hall, Inc.

From: “Natalie Frankel”

It’s that time of year again here in the midwest. Enjoy….

WILD RICE AND MUSHROOM SOUP

1 large onion, chopped
6 stalks celery, sliced diagonally
4 stalks chinese cabbage, sliced diagonally
6 cloves garlic, minced
1 1/2 lb. sliced fresh mushrooms (partly portabella is excellent, but any
combination of fresh and canned is fine)
1 TB soy sauce, 1 TB veggie broth, 1 tsp shakes Bragg liquid aminos
1/2 cup soy sauce + 2 TB balsamic vinegar
1 cup barley, uncooked
1 cup wild rice, cooked in 2 cups water for 30 mins.
dash of salt
1/4 tsp freshly ground black pepper
1/2 lb. fresh spinach, broken into small pieces (be sure to wash real well)
4 cups veggie broth
6 cups water

Spray large pot with Pam. Combine chopped onion, celery, chinese cabbage,
mushrooms and garlic in pot. Sprinkle first soy/broth/aminos mixture over
the veggies and saute for 5 mins., stirring often. If desired, you can
saute the mushrooms separately. Add rest of the ingredients and simmer
covered for 2 hours.

kwvegan vegan

From: pransesq@juno.com

VEGETARIAN “CHICKEN” SOUP

Ingredients:

* 7 carrots
* salt & pepper
* pinch safflower “saffron” (optional)
* large onion with one clove inserted
* 2 large parsnips
* 7 cloves garlic
* 1 potato, quartered
* 5 stalks celery
* 1 bottle semi-sweet wine
* 1/2 bunch parsley
* 1 bunch fresh dill

Fill a big soup pot with water. Add the onion, carrots, parsnip, salt and
pepper, garlic. Bring to boil and then simmer for 1/2 hour. Add potato,
celery and wine and simmer 1/2 hour. Add parsley and dill and simmer 15
minutes. Add more salt and pepper to taste.

The fresh dill is vital; it makes the soup practically indistinguishable
from the non-vegetarian kind, especially when served with knoedlach.

kwvegan vegan

From: (KEVIN WILSON)

* Exported from MasterCook II *

Vegetable-Bean Soup

Recipe By :
Serving Size : 8 Preparation Time :3:45
Categories : Beans Contain High-Protein
Foods
Mcdougall Plan Soups
Potatoes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup kidney beans — dried
2 each garlic cloves — pressed
1 each onion — chopped
2 each potato — cut in chunks
1 each carrot — sliced 1/2″ thick
2 each zucchini — sliced 1″ thick
1/4 pound green beans
2 each leek
1/4 pound cabbage
(savoy is best)
1/3 cup brown rice, long-grain — * see note
3 each tomato — cut in wedges
1/4 cup parsley sprigs — chopped
1/4 teaspoon celery seed
1/4 teaspoon marjoram
1 teaspoon basil
1 teaspoon oregano

Place beans in pot with 2 quarts of water. Bring to boil, remove from
heat and let rest 1 hour. Then add chopped onion, garlic, and simmer for
1 1/2 hours.

Chop potatoes in large chunks; do not peel. Slice carrots 1/2 inch and
zucchini 1 inch thick, scrub them, do not peel. Slice leeks and cut
beans into 1 inch pieces. Add to soup pot along with seasonings. Simmer
for 1 hour longer.

Thinly slice cabbage and add to soup along with rice or spaghetti.
Simmer another 20 minutes. Add more water if too thick. Add tomato
wedges for the last 10 minutes, just before serving.

HELPFUL HINTS: Kidney beans make a good rich broth, but any kind of bean
also may be used. Soup freezes well, so make a large batch when you have
time and freeze half for use on a budy day. Try using some chopped
spinach, instead of the cabbage.
– - – - – - – - – - – - – - – - – -

NOTES : * Instead of rice, 1/2 cup broken whole wheat spaghetti can be
used.
kwvegan vegan

From: LRLady@aol.com

Sweet Potato-Apple-Chestnut Soup

This was dinner the other night. It’s a “just dump” recipe, so I hope you’re
all feeling adventurous. And maybe someone can come up with an
improved/simplified method. The soup started as leftovers from a previous
dinner. You will all see how well I’m learning from all of you! The main
dish was sweet potatoes (3, peeled, sliced, steamed), apples (1-2 [I forget
how many], unpeeled, sliced, steamed briefly with the sweet potato slices),
and chestnuts (7-8, cut an X, put in dish with a little water in microwave,
steam a few minutes, peeled). When all is cooked, put in one pot and add
maple syrup (the real stuff) and vegetable broth, simmering until sauce is
reduced and slightly syrupy. Well, that was good, but unremarkable. The soup
was what was good and I will jump immediately to this step next time. Dump
leftovers, sauce and all, in food processor. Add more vegetable broth. Add
some ground coriander and ground cardamom–amybe a tsp. each. Pepper if
desired. Whiz it until smooth and creamy and the consistency you want,
adding broth as needed. Heat, serve with a sprinkle of paprika on top for
color. I *think* that’s all I did! (My memory is like a sieve, so I hope I
didn’t forget anything. ) Anyhow, the flavor was bright and interesting,
and the soup was thick and satisfying. Wish I’d written down the exact
procedure the same day!

kwvegan vegan

From: “mila g.”

This is a very old recipe for borsch ( a type of soup originated in
Russia). This is a summer borsch that is supposed to be eaten
cold. It’s delicious and it’s supposed to be a red color because of
the beets in it.

Summer Borsch:
Ingredients: 5-6 meduim sized beets (peeled)
2-3 meduim peeled potatoes
2 pounds of spinach (chopped)
4 packs of chopped scallions
1 bunch of chopped parsley
4-5 tbsp of lemon juice
salt, sugar and vegeta according to taste

Boil water and put in potatoes & beets
Mix chopped spinach, scallions, and parsley in a big bowl
After beets are cooked, take them out
Take potatoes out
As soon as potatoes & beets are taken out, put in parsley, scallions &
spinach
Let them cook over medium heat
Meanwhile, cut potatoes in small pieces and put them in the pot (with
scallions, etc.) Bring to a boil (about 5minutes) and add salt, sugar,
and vegeta according to taste
Shred the beets and add them inside the pot
Add lemon juice
Turn off heat and put into the fridge.

*Serve cold w/ fatfree sour cream
Optional: Serve w/ cut up hard-boiled egg whites, cucumber and dill.

kwvegan vegan

From: Karen Murphy

Risotto Soup
(tastes like vegetable soup, feels like risotto)
Serves 6
45 minutes

4 c. vegetable stock
1 onion, chopped
4 cloves garlic, chopped
1 1/4 c. arborio rice
2 carrots, chopped
2 celery sticks, chopped
5 oz frozen spinach, chopped
5 oz frozen peas
5 oz frozen green beans
15 oz can of tomatoes, chopped
15 oz can of corn
1 t. cilantro
1 t. fines herbes
salt and pepper to taste

Saute the onion and garlic in a couple of tablespoons of
vegetable stock until the onion is translucent. Add the
rice and brown for 3 – 5 minutes.

Add the carrots, celery, spinach, peas, and green beans.
(Frozen stuff still frozen.) Cook on medium high heat,
stirring occasionally, until everything has defrosted and
the rice has absorbed the liquid from the vegetables.

Add 1 cup of the remaining vegetable stock and cook,
stirring occasionally, until the rice absorbs the stock.
Repeat a cup at a time with the rest of the stock.

Add the corn, tomatoes, and spices. Cook until the liquid is
mostly absorbed.
kwvegan vegan

From: Kirak911@aol.com

Potato-carrot-onion soup

I created this recipie, so amounts are very flexible. It makes a filling
meal served with crusty bread and maybe a salad. It’s very simple and
gratifying.

3-4 medium potatoes, scrubbed and cubed (about 1/2″ – 1″)
1 medium onion, chopped
4-6 carrots, thickly sliced
salt (optional)
1-2 Tbsp. nutritional yeast

- put vegetables in medium pot with water or vegetable broth to cover, bring
to a boil and simmer until tender (15-20 minutes)
- blend or mash soup to desired constitency (it’s good with some chunks left
in)
- return to stovetop and warm, adding salt and nutritional yeast to taste.

kwvegan vegan

From: (Rhoda Bourne)

Mother’s Soup

This is an old recipe that my mother used to make and we still enjoy.

2 stalks of celery, cut in small pieces
1 small onion, chopped
2 medium potatoes, each cut in two pieces
2 medium carrots, whole

Put all the ingredients in a pot along with 5 cups of water. Cook until
vegetables are soft.

Mash the potatoes and carrots or put it in a food processor and puree.

Put back in the pot with the other ingredients. When lukewarm, add 1 T or
2 T. of catsup and 1/4 cup of non-fat yogurt. Stir. Never boil the soup.

Add some dill weed. I don’t use salt, but you may add salt as desired.
Also add pepper.
kwvegan vegan

From: “Earl Brunner”

Mix Vegetable Cream Soup

3 Cup Vegetable soup Stock
2 full cups of frozen Mixed Vegetables
1/2 Leek washed and sliced thinly (include the green as it cooks
tender)
2 or 3 slices of green Bell Pepper diced
2 sticks of celery sliced
1 cup non-fat milk or other non-fat substitute
3 teaspoons of corn starch or other thickening such as Agar-Agar,
etc..
1/5 not over 1/4 package of very low-fat tofu. The kind I use only has
.5 g of fat in a 1/5 of package or 5 calories of a total of 60
calories. The tofu can be left out if desired.
I put the vegetables in a pan with the soup stock and bring to a boil.
I put the non-fat milk in a blender with the corn starch and tofu and blend.
The milk mixture is than added to the vegetables stirring regularly until
thick.

Variations of this I replace the mix vegetables one of the following:
Spinach; Mushrooms; Corn, etc.

kwlacto lacto