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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
We are flooded with the latest weight loss gimmicks. Most of them will only result in you losing weight in your wallet and not from your belly or butt.

March 4, 2007
Who We Are Right Now

How do you define yourself? Do you define yourself as your work? If you are a lawyer do you cross examine your family? If you start defining yourself as your vocation, your behavior your role in your family you will become what you are labeling yourself.

Perhaps when you make mistakes you refer to yourself as a screw up or you may refer to yourself as a procrastinator. If we start labeling ourselves it can become a self fulfilling prophecy and can color our lives which determines our future behavior. We all make mistakes, we all procrastinate but it does not make us procrastinators or any other label for that matter. Labeling ourselves can effect us permanently both good and bad.

Do you feel gifted? Well I have news for you. We are all gifted. If you believe this you will feel a sense of confidence and empowerment you may have never felt before. This is the day I want for you. You are not what your past is. You are what you are right now. I invite you to sit down and make list of "who are you really". Describe yourself in precise detail. Really take time with this and be very conscious while you do this. You will see a lot of negative beliefs but, you will also see a lot of good things too. Now that you can see who you think you are and how you define yourself make another list with all the traits of the person you want to be. Do this in the exact total detail as you did the first list. Take your time with this. Go inside and find this person. This is who you will be if you are committed to make your life better. This is the person you need to be. You should fuse with this person. If you were this person how would you move, how would you breath what would your posture be, how would you treat other people? Embrace how you would talk, walk, move and soon you will see your basic behavior start to change. You will become this person and before long your entire identity will change. But, you must decide to commit to this otherwise it may not work.

The way you define yourself will determine where you will go in the future and if you do not like the way you are defining yourself today, you do have the ability to change it right now.

Here's to your new future.

Have an excellent week.

Thom King

Steviva Brands, Inc


Success Spawns From Every Failure
Max Steingart

Failure is one of the surest stepping stones to success. No element can do as much for you as failure can, if you're willing to study it and make capital out of it. View every problem you encounter as an opportunity.

There is always a good side to every situation. Stay optimistic and try to see an opportunity in your problems, not pessimistic and see problems in every opportunity. The optimist sees the doughnut, the pessimist sees the hole.

When it is dark enough you can see the stars.


Turn Back The Clock

“Exercise can prevent osteoporosis, cut your risk of heart disease, combat diabetes and ease arthritis pain.”

By age 65, nearly half of all Americans lack the brawn needed to lift even a 10-pound weight. But research on the elderly reveals that significant gains in strength and muscle mass are possible in only a few weeks of exercise. In one Tufts University study, a group of frail elderly nursing-home residents, aged 86 to 96, were recruited into a carefully supervised weight lifting program of three sessions a week. Over eight weeks, the participants increased their strength by an average 175 percent and walking speed by 48 percent. A regular program of aerobic exercise and strength training not only allows you to be more active and more mobile, it also reduces the risk of many, if not most, of the diseases associated with old age. Exercise can:

Prevent osteoporosis by building bone mass. Bones can weaken with age, becoming thinner, more porous and prone to fracture. Osteoporosis affects 38 percent of people over age 75, and 57 percent over age 80. Each year, more than 1.5 million elderly Americans take a fall and wind up with painful cracks (most often in the hip). Many never walk again. But like muscle strength, bone strength can be preserved - and osteoporosis prevented - by lifting weights. Bones respond to the stress of exercise by adding hard calcium. At least two-dozen studies show that weight lifters break fewer bones. The younger you are when you start lifting, the denser and tougher your bones will tend to be. But even someone introduced to lifting iron in the golden years can benefit. Several studies on formerly inactive elderly (up to age 70) demonstrate that starting a lifting program can halt bone loss and even result in bone gain.

Cut your risk of heart disease. It's the most common cause of death in America - and one of the most preventable. Regular aerobic exercise conditions the heart and can help keep you from becoming a statistic. Weight lifting also seems to multiply the positive effects of aerobic exercise. In one study at Tufts, beginning walkers who didn't lift weights were compared to beginning walkers who did. Both groups logged the same number of miles, but after 12 weeks of monitoring, the weight lifters showed much greater improvement in strength and heart-protective aerobic capacity.

Combat diabetes. "Among those 65 to 75 years old, 30 percent are estimated to be diabetic, and diabetes can lead to heart disease, cataracts, kidney failure and nerve damage. The most effective way to combat [adult-onset] diabetes is to lose weight," says William Evans, Ph.D., of the department of geriatrics at the University of Arkansas for Medical Sciences. A combined program of strength training and regular aerobic exercise will help you shed those crucial pounds. Exercise also increases the body's sensitivity to insulin. Insulin is the hormone that allows glucose (blood sugar) to get into your cells, and it is the body's inefficient use (or lack of production) of insulin that gives diabetics their woes.

Ease arthritis pain. Osteoarthritis, the most common form of arthritis, hits some harder than others, but it attacks nearly everyone over age 65 to some degree. Exercisers, however, take the lightest hits. The American Medical Association affirms that those with osteoarthritis can and should work out. Numerous studies show that those who do strengthening exercises, along with aerobic exercise, can say goodbye to much of their joint pain. And that holds true for those who have rheumatoid arthritis, the second-most common form of the disease. In one study published in the medical journal Arthritis & Rheumatism, elderly men and women afflicted with rheumatoid arthritis were introduced to high-intensity lifting. After 12 weeks, they were asked to describe their levels of joint pain. The lifters reported an impressive 21 percent drop in pain and 38 percent less fatigue.

Keep yourself hydrated! Don't forget to drink plenty of water! What I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder.


Our Fear Lives In The Future

"We can't fear the past. Fear is a future thing. And since the future’s all in our heads, fear must be a head thing."

-- Tom Payne

It helps to understand that fear is usually a projection into the future. We typically fear what MIGHT happen rather than what is happening now.

Susan Jeffers notes that 90% of what we fear usually does not materialize. So replace your images of disaster on the TV screen in your mind with awareness of what is really happening. And don’t allow your thinking to change channels.

"I have not ceased being fearful, but I have ceased to let fear control me."

-- Erica Jong


All Natural Sugar Free Gluten-Free Chocolate Cake
Serves: 10
Carbs Per Serving: 6.58 g
Prep Time:<30 minutes

Skill Level: Easy

4 eggs
1/2 cup Steviva Blend or (1/8 teaspoon of Steviva Brand Stevia Powder mixed with 1 cup of apple sauce)
1 cup almonds, coarsely chopped
1 teaspoon vanilla extract
2 tablespoons almond flour
1 tablespoon baking soda
3 tablespoons unsweetened cocoa powder

Separate egg whites from yolks. In a blender, blend the whites and Steviva Blend or
Steviva Brand Stevia Powder Applesauce mixture. Continuing blending, add the ingredients in this order: nuts, vanilla, flour, soda, yolks, and cocoa, blend for 2 minutes more. Bake at 350-degrees for 20 minutes.

It is easy to make your own nut flower of almonds (good essential fatty acids source) or macadamia (good fat-to-carb ratio.) Just mill them in a coffee grinder or food processor.

Nutritional Facts
Total Calories: 464
Calories Per Serving: 46.4
Total Fat: 34.4g
Saturated Fat: 7.1g
Cholesterol: 852mg
Sodium: 252mg
Total Carbohydrates: 10g

Carbohydrates Per Serving: 1.00g
Dietary Fiber: 3.3g
Sugars: 1g
Protein: 30g

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