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   INDEX - Low Glycemic  
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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 30, 2008

Choosing Carbohydrates Wisely
using the glycemic index as your guide

Carbohydrates have gotten a bad rep these past few years due to various fad diets, when in reality- it's what our bodies need most. Carbohydrates fuel our brain and muscles, and without them, we can't function properly. However, the type of carbohydrate you choose can impact your blood sugar and insulin levels, which can enhance or impair your health.

Carbohydrates are made up of glucose molecules and come in two flavors; simple and complex. Simple carbohydrates are a form of sugar and are broken down and used for energy quickly in the body. These sugars include fructose (from fruit and honey), lactose (from milk) and sucrose, which is table sugar. Some simple carbohydrates can raise blood sugar quickly, which can be detrimental to good health. Although fruit is made up of simple sugars, it contains fiber, which may aid in the prevention and treatment of several chronic diseases.

Refined carbohydrates are typically high in simple sugar. These include regular soft drinks, cakes, cookies, pies, candy and other desserts and should be limited or avoided in our diets. These foods also tend to be high in trans and saturated fat- two types that raise blood cholesterol and may have other detrimental effects on health.

Complex carbohydrates are made up of several chains of glucose molecules, and therefore, take longer for the body to digest and utilize. Complex carbohydrates include whole grains (such as whole wheat bread or bran cereal), legumes, vegetables and beans. Other whole grains include oatmeal, quinoa, whole wheat pasta and brown rice. Although white bread, white rice, commercial pasta, and crackers are 'complex', they can raise blood sugar quickly, which can impair good health. When choosing complex carbohydrates, whole grains are healthier than refined because they are in higher in fiber, zinc, vitamin E and other nutrients. They also have a lower Glycemic Index.

The Glycemic Index (GI) is a method of measuring how quickly and to what extent a carbohydrate raises blood sugar. Carbohydrates that are broken down quickly have a high GI, and the blood glucose curve is high. Carbohydrates that are slowly digested have a low GI, and the blood glucose curve is low.

The GI Index Range is:

* Low GI = 55 or less
* Moderate GI = 56-69
* High GI = 70 or higher

It may be wise to limit foods with a high GI (over 70) due to their impact on blood sugar and insulin levels. Increased insulin levels have been linked with diabetes and heart disease. Foods with a high GI include white bread, white rice, white potatoes, and processed snack foods crackers, and desserts. Some fruits and vegetables may have higher glycemic indices than others. Whole grains, pasta and fruits have a moderate GI, whereas legumes and dairy products have the lowest.

Potential Benefits of Eating a Low GI Diet:

* Improved insulin sensitivity
* Improved blood sugar and diabetes control
* Weight reduction
* Cholesterol reduction
* Provide satiety- reduce hunger between meals

Tips to Choosing Low GI Foods:

* Eat plenty of vegetables, but limit potatoes, corn, beets and carrots.

* Choose non-tropical whole fruit in place of juice. Limit bananas, watermelon, cantaloupe, pineapple and other tropical fruit.

* Select unsweetened dairy products, such as plain yogurt, over sweetened varieties.

* Eat balanced meals which include lean protein, whole grains and healthful fat.

* Add beans, barley, brown rice, long grain rice, oats, whole wheat pasta and quinoa to your diet and limit intake of couscous, corn, potatoes and short grain white rice.

* Choose oat-based cereals that contain more soluble fiber such as steel cut oats over corn, rice and enriched wheat-based cereals.

* Enjoy nuts, seeds or low fat cheese over refined snacks such as candy, sweets, chips, and crackers

Whichever carbohydrates you choose in your diet, keep in mind their effect on your blood sugar and overall health. A lower glycemic index diet may be just what the doctor ordered.

Have an excellent day.

Thom King
Steviva Brands, Inc.


Low Glycemic Sugar Free All Natural Homemade Yogurt
Serves: 8
Carbs Per Serving: 6 g
Prep Time:<25 minutes

Skill Level: Easy

1/2 gallon low fat milk
2 cups instant dry milk powder
1 cup Steviva Brand Stevia Blend or a 1/8 tsp. Steviva Brand Stevia Powder!

1 Tablespoon good vanilla
1 6oz. container yogurt with active cultures (first batch after that save some of your own)

Things You Will Need
Food Thermometer
Large, heavy, pot
Electric stove with light or gas stove with non-auto pilot light. Can also use a heating pad/towel/and box to cover)

Place milk in pot and add dry milk powder. Stir well.
Heat milk to 180 degrees, stirring now and then so bottom doesn't burn
Fill sink with ice cold water and place pot insde sink, Add sugar and stir well. Cool down to 110-115 degrees. Add vanilla. Add yogurt and stir well.
Fill containers of your choice and seal. ( I use jelly canning jars) Place on cookie sheet or heat proof tray.
Heat oven to 110-115 and turn off. Turn on oven light.
Place yogurt in oven on upper rack and check oven periodically to make sure it stays between 110-115.
Yogurt will be "done" in 4-6 hours but you can let it incubate for up to 12 depending on how tart you like it and how much beneficial bacteria you wish it to have.

Serve plain or with any kind of fruit. Suggestions: Top with fresh berries, or stir in plain vanilla.

Nutritional Facts
Serving Size: 1 cup
Calories Per Serving: 122
Total Fat: 4.7g
Saturated Fat: 2.9g
Cholesterol: 20 mg
Sodium: 122mg
Carbohydrates Per Serving: 12g
Dietary Fiber: 0.2
Sugars: 12g
Protein: 8 g

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


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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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