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Mind, Body and Spirit is a weekly email publication which covers topics pertaining to a sharp and focused mind, motivation, healthy body and spiritual growth. It's free and you can cancel anytime.

   INDEX - Low Glycemic  
INDEX is a weekly email publication which covers topics pertaining to low glycemic diet, lifestyle, low glycemic cooking, recipes, weight loss and more. It's free and you can cancel anytime.

The Skinny on Smaller Portions
10 tips on getting rid of the unwanted gift of holiday weight gain I am here to tell you that most of weight loss gimmicks will only result in you losing weight in your wallet

July 25, 2007

Think of Food as Fuel
fuel your body... fuel your mind...

Eating a healthy, or clean, diet is more important than the exercise put in by an individual when it comes to losing weight or body fat. Think of your body as a well-working machine. If you feed your machine the cleanest fuel, it will perform better- faster, stronger, and more efficient.

Think about the food that they are putting into their mouth and if their choices are not getting them closer to their fitness goal, then don't consume it: simple as that. I would venture to say that diet is almost 70% of the weight loss battle, where as exercise is 30%. You should have a good idea about what types of food are considered "clean" foods for which to fuel your body and which ones are unhealthy, foods. (If not, there is probably a good chance that you are not losing weight because of this reason.)

Remember that it is human nature to overestimate the amount of "good" food that a person eats and underestimate the number of total calories that a person eats in a day. You can try out this theory by keeping a food journal for a week. You might be amazed at just how many calories you are eating in a day, or how few you are consuming. One of the biggest problems that people have is that they don't eat enough, or frequently enough. Most people don't eat enough of the food that is going to get them lean or they are uneducated about the nutritional value of most foods.

Some big tips for how to eat clean is to keep a balanced diet of proteins, fats, and carbohydrates. A good split in a 2000 calorie diet would include a breakdown of 40% carbs, 30% protein, and 30% fat. If you want to lose 1 lbs a week, you must eat 500 calories less than you burn for 7 days and a total of a 3500 calorie deficit equals 1 lb lost. You must always eat breakfast, and if you are going to eat carbs, try to eat them at this time of day, and around the time of your workout. Try to eat 5 to 6 small meals a day, each meal consisting of 200-300 calories.

Increase the consumption of high density, low calorie foods, such as vegetables. I always have some lean protein and veggies for dinner, which is completely filling and satisfying. Limit the amount of sugars you eat, while also watching your consumption of alcohol. When I say limit, I mean keep these servings to about 1-2 a week. Trust me, if you cut them out, after a week or two your body will not crave them anymore.

Increase the amount of water that you drink and, the biggest thing of all; you don't need to starve yourself in order to lose weight. The best 'diet' is one that is not called a diet, but that is seen as an overall healthy food menu that includes all your fuel types in moderation and in proper proportions. Moderation is key and, yes, there is such a thing as "too much of a good thing"- so, watch your portions!

Have an excellent day.

Thom King
Steviva Brands, Inc.


Low Glycemic Sugar Free All Natural Blueberry Fruit Crisp
Serves: 8
Carbs Per Serving: 6.8 g
Prep Time:<45 minutes

Skill Level: Easy

Blueberries are just coming in and they are amazing this year. This recipe is easy to make and really tasty. I hope you enjoy it.

4 cups blueberries (apples, peaches, etc. will work as well)
1/4 teaspoon Steviva Brand Stevia Powder
1/4 cup Steviva Brand Stevia Blend
1/2 cup whole grain flour
1/2 cup rolled oats
1 teaspoon cinnamon
1 teaspoon nutmeg
1/4 cup butter, softened
1/4 cup chopped pecans

Grease a square pan, 9 x 9 x 2 inches.
Mix the fruit with the Steviva Brand Stevia Powder and place in the pan.
Combine the remaining ingredients together.
Cut in the butter using two knives.
Sprinkle over the fruit evenly.
Bake at 325 degrees for 40 minutes.

Note: If using apples, peel, core and slice. Peaches, peel, take out the pit and slice.

Nutritional Facts
Serving Size: 1 slice
Total Calories: 1389

Calories Per Serving: 173.62
Total Fat: 11.2g
Saturated Fat: 2.8g
Cholesterol: 1.4mg
Sodium: 157.2mg
Total Carbohydrates: 138.4g

Carbohydrates Per Serving: 17.3g
Dietary Fiber: 4.8
Sugars: 4.3g
Protein: 3.2g

Try All Natural Steviva Brand Stevia Blend and Steviva Brand Stevia Powder!


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SAVE OVER $6.00 with the Super Duper Let’s Get Acquainted Special #2. To get you familiar with our products we offer 2 - 8 ounce by volume bottle of (1.3 ounces by weight) Steviva Brand 95% Stevia Powder. A $31.75 Value for only $25.00! PLUS WE WILL SHIP IT TO YOU FOR FREE! Click Here To Order!


Two Complete Programs Atkins and South Beach - Our Gift To You!

Overcoming the boredom and lack of variety is perhaps the biggest obstacle you will face in a diet. Well, that is about to change. With this Complete Atkins and South Beach Diet Program, your variety will be vastly improved. You can set up your meals weeks in advance, or you can plan around whatever your local grocery chain happens to have on sale that week, saving you thousands each year on your grocery bill.

Free with any Steviva Brands purchase, you will receive, The Atkins Diet Plan, The Atkins CARB COUNTER and Over 1000+ great recipes. Plus the 4 week South Beach E-Plan, Over 1000+ South Beach Recipes, Glycemic Counter, to keep track of your sugar intake, Substitution Food List & South Beach Shopping List, Helpful Tips and Hints to the South Beach Diet. All Free with any Steviva.com purchase!

All of our products carry a 100% satisfaction guarantee. If for any reason you are not 100% happy with any of our products, send them back for a full refund.

These plans will ALLOW you to eat almost everything you enjoy and will re-introduce you to foods you used to think were not allowed.

The greatest part of this offer is that it will cost you nothing. It is our gift to you for your purchase of any Steviva Brand Product!

For More Low Carb and Sugar Free Recipes Go To Steviva Recipes!

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