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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.

Stevia and Candida Albicans
Itching, scratching, squirming... Winning the battle against candida and yeast infections with stevia. Eliminating sugar is paramount and stevia makes the best substitution.

April 16, 2006

The Art of Healthy Snaking
how to satisfy the munchies without sacrificing your waistline

Has anybody but me been seeing a lot of ads for calorie-controlled snacks, like the Nabisco 100 Calorie Packs. You can eat this whole pack – 15 cookies or whatever – for just 100 calories. It maybe time to ask 100 calories of what?

In an Oreo Thin Crisps 100 Calorie Pack, you’ll get enriched flour, sugar, high-fructose corn syrup, canola oil, cocoa, cornstarch, leavening, artificial color, salt, powdered sugar and artificial flavor. Yummy!

Eighty calories come from 20 grams of highly refined carbohydrate – white flour and sugar – with 1 gram of fiber. The rest come from 2 grams of fat and 1 gram of protein.

All of this so you can eat 15 little chocolate cracker-like things about the size of a nickel. You could have two real Oreos for the same calorie count. They’d be just as nutritionally bad, but they’d taste better.

The Quaker Rice Snacks ads inspired much scrutiny when they advertised themselves as “100 percent fat-free.” They’re low calorie, and they’re made with whole grain. Surely they’re a good choice.

Quaker Rice Snacks in the lightly salted variety have 35 calories each, so you could have three for 105 calories. You’ll get 21 grams of carbohydrate, with no fiber, no fat and only 1 gram of protein. Few or no vitamins and minerals. Rice cakes have a glycemic index between 80 and 90. That’s 20 to 30 points higher than table sugar. Food for thought!

Eat snacks that will satisfy you until your next meal. Here's a few suggestions to get you on your way:

•A cup of sugar-free hot chocolate: 50 calories, 10 grams carb, 1 gram fiber, 2 grams protein, plus 30 percent of your calcium.

•An apple with 1 ounce of reduced-fat cheddar cheese: 111 calories, 16 grams of carbohydrate, 3 grams of fiber, 7 grams of protein, 12 percent of your calcium.

•Celery stuffed with 1 ounce light cream cheese: 72 calories, 3 grams each carb and protein, 1 gram fiber; appreciable quantities of A, all the Bs, calcium, iron, and potassium.

•A slice of deli boiled ham and a slice of Swiss cheese, with light mayo and mustard in between: 148 calories, 2 grams of carb, 13 grams of protein. 28 percent of your calcium, plus some A, C, B6, B12 and zinc.

•12 strawberries: 43 calories, 10 grams carb, 3 grams fiber, 1 gram protein; 136 percent of your vitamin C! Plus some folacin, potassium and iron.

Have an excellent day.

Thom King
Steviva Brands, Inc.


Everything Is Possible If You Believe
Max Steingart

There are no real barriers to your success. You must simply overcome any doubts you have about your ability. Your self image prescribes the limits for your accomplishments. It prescribes the area of what is possible for you.

Don't be afraid of living. If you believe that life is worth living you will create that fact around you. If you see yourself as prosperous, you will be. If you see yourself as broke, that's exactly what you will be.

You will never succeed until you believe you can succeed.


When You Have the Most to Lose
building self-esteem

“It's important to get the momentum going and get back in touch with your body.”

Getting motivated and working out is hard enough when you've only got 10-20 pounds to lose. But if you have a great deal of weight to lose, getting in shape can seem like the impossible dream. Ask yourself these three questions:

  1. Do you feel like you need to lose weight before you'd feel comfortable going to a gym?
  2. You ever get the feeling that the entire fitness industry is only geared toward people who have a little bit to lose, and that they don't have a clue as to how they could help you?
  3. Do you feel "disconnected" from your body, and helpless as to how to get it back?

The fact is there are plenty of people out there who would answer yes to all of the above questions. If you did yourself, we have some good news and some bad news.

Bad News is Old News...

You may be of the opinion that not even professional help could help you - and you may be somewhat correct about that. Your health care provider will recommend a healthy diet and regular exercise, and the pounds are supposed to melt off. But you've probably already tried that, many times, and it never quite worked out that way. You may also have already tried going to a gym, but you were bored or intimidated. Perhaps you've tried walking after work, but your knees (or lower back, or ankles) started to bother you. And because the working out thing didn't work, you got depressed and went off the diet, thinking that if you couldn't exercise, you couldn't lose the weight - so what was the point of starving yourself?

This is a pretty vicious cycle, but one that can be broken. The trick is in taking it slowly and finding exercises that are designed specifically for overweight people.

Good News...

You can start getting fit, right now, at any weight. You shouldn't wait until you drop a few pounds before you start getting some movement into your life. No one is promising you'll be looking svelte on the beach in 30 days - you never really believed that gimmick anyway. What is important is to get the momentum going and get back in touch with your body.

More good news: You will start to feel connected to your body, just by doing simple stretches and easy exercises. By making the time for yourself that connection will slowly but surely return. Bonus: stretching and gentle exercise can all be done at home, and you don't need any expensive equipment. All you need is patience with yourself and the knowledge that you can do it.


Question Your Intention

"Men are more accountable for their motives, than for anything else ...."

-- Archibald Alexander

Why are you doing what you are doing?

Throughout the day, continually ask yourself about your underlying motivation. Are you doing what you are doing for selfish, manipulative or fearful reasons, or in honest service? Maybe you will see that much of your activity lacks purpose. This is a great way to become more conscious.

Your intention and motives are fundamental to the results you receive. Set high intentions and your life will blossom.

"A good intention clothes itself with power."

-- Ralph Waldo Emerson


All Natural Sugar Free Lemon Pecan Cheesecake
(makes 12 servings)
Skill Level: Easy

1 cup pecans
1 tablespoon whole wheat flour
2 (8 ounce) packages cream cheese, room temperature
1 (8 ounce) container sour cream
3 large eggs
3/4 cup Steviva Brand Stevia Blend or (3/4 cup of apple sauce with less the an 1/8 of a teaspoon Steviva Brand Stevia Powder)
1 teaspoon vanilla extract
1 teaspoon lemon extract
muffin tin with 12 large cups, preferably non-stick

Grease the muffin tins by spraying with a non-stick spray. Preheat the oven to 350 degrees.

Place the nuts and the whole wheat flour in a food processor or blender and chop to a fine texture. Place in a small bowl and set aside.

Place all remaining ingredients in the large bowl of your mixer. Beat until well combined and smooth.

Add 1/2 cup of the cream cheese mixture to the nut mixture and stir together until well mixed. Divide this mixture among the muffin tins and press into the bottom of each cup with the back of your spoon.

Pour the cream cheese mixture over the nut mixture in each muffin tin, dividing the mixture evenly among the muffin cups. Place in the preheated oven and bake for 30-40 minutes, just until a knife inserted in the center comes out clean. Remove from the oven and cool at least 30 minutes before removing from the tins.

Invert onto a sheet of waxed paper to finish cooling. Place on a platter or plate and refrigerate until ready to serve. When serving, garnish with fresh berries, whipped cream or a mint leaf if desired.

Nutritional Facts Per Serving:
Serving Size: 3 Ounces
86 calories
4 g protein
3 g total fat (0.9 g saturated fat)
3.2 g carbohydrate
2.1 g dietary fiber
3.5 mg cholesterol
3 mg sodium

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