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   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

October 10 , 2007

Weaning Yourself Off Sugar
10 great tips on reducing your sugar intake

We are drowning in sugar. In fact, the amount of sugar we eat and drink every year has soared nearly 30 percent since 1983 and is likely a major contributor to the soaring rates obesity and diabetes. Although the USDA recommends we get no more than 10 teaspoons of sugar a day, the average American downs about 34 teaspoons.

Here are ten good tips to get you off the white stuff.

1. Cut down slowly. If you normally take 2 teaspoons of sugar in your coffee, use the same routine, cutting down to 11/2 teaspoons for a week, then 1, then 1/2. Eventually, get to the point where you’re using Steviva Brand Stevia Blend and Steviva Brand Stevia Powder. The more sugar you eat, the more you’ll crave. So cutting down slowly is the best way to tame a sweet tooth gone wild.

2. Go half and half. Mix half a regular soda with half a diet soda. Half a carton of sweetened yogurt with half a carton of plain yogurt. Half a cup of regular juice with half a cup of seltzer. Do this for two weeks, then cut back to one-quarter sweetened to three-quarters unsweetened. Continue until you’re only drinking the unsweetened version.

3. Grant yourself a daily sugar “quota,” and use it on foods where it matters most. For most of us, that means desserts. Don’t waste it on dressings, spreads, breakfast cereals, and soda. The more you eat, the more addictive it becomes and the more it takes to satisfy you.

4. Establish rules about dessert. For instance, only have dessert after dinner, never lunch. Only eat dessert on odd days of the month, or only on weekends, or only at restaurants. If you have a long tradition of daily desserts, then make it your rule to have raw fruit at least half the time.

5. Similarly, establish rules about ice cream. A half gallon of ice cream in the freezer is temptation defined. A rule we recommend: No ice cream kept at home. Ice cream should always be a treat worth traveling for.

6. Instead of downing sugary-sweet drinks, make your own “sun tea sweetened with Steviva Brand Stevia Blend or Steviva Brand Stevia Powder.” Steep tea bags in water and set the pitcher in the sun for a couple of hours.

7. Buy dietetic condiments at the grocery store. Given that 1 tablespoon ketchup can contain about 1/2 teaspoon sugar, buying sugar-free condiments can make a big dent in your sugar consumption. Most condiments and other packaged foods for people with diabetes are made without sugar.

8. Remember these code words found on ingredient lists. The only way to know if the processed food you’re buying contains sugar is to know its many aliases or other forms. Here are the common ones: brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high-fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, raw sugar, sorghum, sucrose, sorbitol, turbinado sugar, and xylitol.

9. Look for hidden sources of sugar. Cough syrups, chewing gum, mints, tomato sauce, baked beans, and lunch meats often contain sugar. Even some prescription medications contain sugar. For a week, be particularly vigilant and scan every possible food label. You likely won’t forget what you’ll find.

10. If you must eat sweets, eat them with meals. The other foods will help increase salivary flow, thus clearing the sugary foods from your mouth faster and helping prevent cavities. Of course, this does nothing for the calories you’re imbibing and won’t affect your weight, but at least you’ll have a healthier mouth.

Have an excellent day.

Thom King
Steviva Brands, Inc.


Low Glycemic Sugar Free Vanilla Cake with Cream Cheese Frosting
Serves: 10
Carbs Per Serving: 19.2 g
Prep Time:<15 minutes

Skill Level: Easy

Cake Ingredients
1 cup whole grain or soy flour
1/2 cup pastry flour
1/4 cup Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder mixed with 1/4 cup of apple sauce
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
3/4 cup low fat plain yogurt
1/2 cup buttermilk
2 tablespoons canola oil
1 teaspoon vanilla extract
2 egg whites

Cake Directions
Preheat oven to 350ºF. Spray an 8" X 8" baking pan with low-fat spray. Sift the dry ingredients and set aside.

Wisk together wet ingredients in a mixing bowl. Add the dry to the wet and mix until most of the lumps are gone. Pour into the prepared pan and bake at 350ºF for 30-35 minutes or until tester or toothpick inserted in the center comes out clean.

Cream Cheese Frosting Ingredients
1 lb. softened low fat cream cheese
1/2 cup Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder
1/2 teaspoon vanilla extract
2 tablespoons low fat skim milk

Cream Cheese Frosting Directions
Cream the cream cheese and salt until smooth. Add the Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder and blend until smooth. Add the vanilla and stir until fully incorporated. Add milk until desired consistency is achieved. Use 3/4 of recipe for vanilla cake recipe.

Nutritional Facts
Serving Size: 1 slice
Total Calories: 1568

Calories Per Serving: 156.8
Total Fat Per Serving: 5.3g
Saturated Fat: 2.3g
Cholesterol: 35.4mg
Sodium: 95.2mg
Total Carbohydrates: 198.4g

Carbohydrates Per Serving: 19.82g
Dietary Fiber: 2.8
Sugars: 3.6g
Protein: 7.5g

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


SAVE OVER $10.00 with the Super Duper Let’s Get Acquainted Special #1. To get you familiar with our products we offer 1 - 8 ounce by volume bottle of (1.3 ounces by weight) Steviva Brand 95% Stevia Powder and 1 lb Bag of Steviva Brand Stevia Blend for cooking and baking. A $34.75 Value for only $25.00! PLUS WE WILL SHIP IT TO YOU FOR FREE! Click Here To Order!

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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