Getting Skinny on Six Meals a Day
more on eating less more often
We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often to change your body composition. The new philosophy I want you to keep in mind is "energy balance."
Researchers at Georgia State University developed a technique to measure hourly energy balance -- that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you're creating terrific imbalances in your energy levels. Between meals, you're burning many more calories than you're taking in. At mealtimes, you're taking in many more than you're burning. Research shows that this kind of eating plan is great -- if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and -- not coincidentally -- live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).
In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.
There's science to support the fact that more meals work, but the plain-speak reason it works is because it does something that many diets don't do: It keeps you full and satiated, which will reduce the likelihood of a diet-destroying binge.
How it works: For scheduling purposes, alternate your larger meals with smaller snacks. Eat two of your snacks roughly 2 hours before lunch and dinner, and one snack roughly 2 hours after dinner.
Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
Thank all of you for your patronage.
Have a sensational week ahead!
Steviva Brands, Inc.
Knowledge Is Power [FIRST_NAME]
You build the power to accomplish your goals when you educate yourself.
This power comes from knowing how to do something. Power is the product of understanding.
The most successful people in life are the one's with the best information. People with power are people who know how to get things done. Knowing how to do something is sometimes virtually the same as having done it.
Knowledge will come to you by having your eyes and mind always open. There is no knowledge that is not power.
In the land of the blind, the one eyed man is king.
copyright 2013 www.yourdailymotivation.com
four reasons your body needs it
January is host of "Folic Acid Awareness Month", which is a campaign targeted to women of childbearing age to take a multivitamin that provides them with the minimum dosage of 400mcg per day, to prevent a birth defect called Spina Bifida. This B vitamin, folic acid, is important to take prior to pregnancy as the brain and other neurological parts of the baby are formed in the very early stages, often before pregnancy is known. Further only half of pregnancies are plannned. Unfortunately only one third of women in the U.S. consume or supplement the proper amount of folic acid. What if your a man, or a woman outside childbearing age, why should you still be concerned about taking folic acid?
1. Lowers homocysteine: this is a marker of inflammation that contributes to heart disease. Folic acid at the proper dose is thought to possibly prevent 13,500 deaths from cardiovascular disease each year.
2. Decreasing depression: low levels of folic acid have been found in both in people who suffer from depression as well as alcoholics with depression. Increasing folic acid shows to improve mood.
3. Cutting colon cancer: multiple research studies show a correlation of low folic acid in the body with colon cancer, particularly indicating lower pre-cancerous polyps.
No matter what your age, or gender folic acid has four big benefits in our body: preventing neural tube defects, heart disease, depression, and cancer. Now time to go eat some beans and leafy greens which are good sources of folic acid.
In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Dr. Alisha N.D.
This information and other information is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.
Embracing Your Core
When it feels as if your world is falling apart, know at your core that you are a strong being of light.
There are times when our whole world seems to be falling apart around us, and we are not sure what to hold onto anymore. Sometimes our relationships crumble and sometimes it’s our physical environment. At other times, we can’t put our finger on it, but we feel as if all the walls have fallen down around us and we are standing with nothing to lean on, exposed and vulnerable. These are the times in our lives when we are given an opportunity to see where we have established our sense of identity, safety, and well-being. And while it is perfectly natural and part of our process to locate our sense of self in externals, any time those external factors shift, we have an opportunity to rediscover and move closer to our core, which is the only truly safe place to call home.
The core of our being is not affected by the shifting winds of circumstance or subject to the cycles of change that govern physical reality. It is as steady and consistent as the sun, which is why the great mystics and mystical poets often reference the sun in their odes to the self. Like the sun, there are times when our core seems to be inaccessible to us, but this is just a misperception. We know that when the sun goes behind a cloud or sets for the night, it has not disappeared but is simply temporarily out of sight. In the same way, we can trust that our inner core is always shining brightly, even when we cannot quite see it.
We can cling to this core when things around us are falling apart, knowing that an inexhaustible light shines from within ourselves. Times of external darkness can be a great gift in that they provide an opportunity to remember this inner light that shines regardless of the circumstances of our lives. When our external lives begin to come back together, we are able to lean a bit more lightly on the structures we used to call home, knowing more clearly than ever that our true home is that bright sun shining in our core.
Low Sugar, Gluten Free Almond Power Bars
Carbs Per Serving: 5 g
Prep Time:<25 minutes
Skill Level: Easy
I made these yesterday morning and they turned out amazing. Massive amounts of protein, omegas 6 and 3's as well as fiber. These power bars are low glycemic, low sugar and gluten free. This recipe is very forgiving and can be varied quite a bit. I made a second batch where I added chia seeds, hemp seeds and whole flax. You will find a little goes a long ways. They are very filling and will sustain you though the morning.
2 cups raw almonds
1/2 cup flaxseed meal
1/2 cup unsweetened shredded coconut
2 scoops whey protein powder
1/2 cup raw almond butter
1/2 teaspoon salt
1/2 cup coconut oil
1/8th cup Fructevia, Steviva Blend or a small dash to taste Steviva Brands Pure Stevia Powder
1 tablespoon pure vanilla extract
8 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon
Place almonds, flax meal, shredded coconut, whey powder, almond butter, and salt in a food processor. Pulse briefly, about 10 seconds. In a small sauce pan, melt coconut oil over very low heat.
Remove coconut oil from stove; stir Fructevia, Steviva Blend or a dash Steviva Brands Pure Stevia Powder and vanilla in melted oil.
Add coconut oil mixture to food processor and pulse until ingredients form a course paste.
Press mixture into an 8x8 glass baking dish oiled with coconut oil to reduce sticking.
Chill in refrigerator for 1 hour, until mixture hardens.
In a double boiler, melt chocolate, stirring in Fructevia, Steviva Blend or a dash to taste of Steviva Brands Pure Stevia Powder and cinnamon. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens. Remove from refrigerator, cut into bars, and serve. Deeeeelish.
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Not Sure Which Product is Right For You?
Try All Three and Save!
SAVE OVER $20.00 with the Steviva Brands Sampler! To get you acquainted with our products we are offering 1 - 8 ounce by volume bottle of (1.3ounces / 37 grams by weight) Steviva Brands 100% Pure Stevia Powder, 1 lb Bag of delicious Fructevia for cooking and baking and 1 lb Bag of Steviva Brand Stevia Blend for cooking and baking. A $62.35 Value now only $32.00! Plus use the following discount code/coupon when ordering and we will give you an instant 10% off of your next order. Please enter the following code when ordering: STEVIVA10. Go to http://www.steviva.com/store/ and enter discount code STEVIVA10 when checking out.
*does not apply to international orders
For More Low Carb and Sugar*Free Recipes Go To Steviva Recipes!
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. F r e e 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!