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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.

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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

May 3, 2009

It's Time For You To Have A Little Talk With Yourself

One of the most powerful tools I have in my "pick me up" arsenal is Positive Self Talk. It is something any of us can do at any time and it is a really great way to start off the day. Here are a few tips on how to supercharge your attitude and self esteem through Positive Self Talk.

Know your outcome. Have a clear vision of the end result and avoid dwelling on the question, how will I get there? Our subconscious minds are very creative and once the thought is programmed, you will be pleasantly surprised at how the creative mind goes to work to guide you to make the vision a reality. For example, let's take a shy person who is uncomfortable speaking to a group of people. The desired end-result is to be confident, dynamic and captivating when speaking before large groups of people.

Get Personal. Begin your affirmations with "I"....okay, we would all probably like to change the behavior of some of the people around us, but we can only affirm for ourselves. However, as you begin to make changes in your own behavior, others will notice and begin to ask what is your secret? ..So, as you share your new techniques, you are, indirectly, also making a positive impact on those around you.

Be Positive. Use a positive spin when saying and writing affirmations as opposed to the negative approach. An example of the difference is stating, I am confident when speaking before groups of people, VS. the negative approach of saying. I am not as nervous or scared as I used to feel when speaking to groups of people.

Be In The Present Tense. You want to keep the statement in the NOW moment for your subconscious mind to fully comprehend the change is for today, NOT someday. Avoid using words like CAN, WILL, SHOULD, COULD, and instead use the empowering word I AM....I am a confident, dynamic and powerful speaker when addressing large groups of people.

Now that you have infected the Quantum Field with Positive Self Talk it is time to pass this along to others.

Have an excellent day.

Thom King
Steviva Brands, Inc.


You Can Make It If You Try
Max Steingart

You can't be beaten at anything, until you quit in your own mind.
There is no failure except in your not trying.
There is no defeat except from within.

You have no really insurmountable barrier except your own inherent
weakness of purpose.
The odds are with you if you keep on trying.

Consider yourself on a very long journey.
Sustain your personal vision of success until you achieve it.
In the end, you can fail only if you don't try.
Winning isn't everything, but wanting to is.
Success is a road that's paved with perseverance.


Middle Management
five rules for awesome abs

“Keep constant tension in the muscles by coming up only until your shoulder blades clear the floor.”

The surefire way to a firmer, flatter stomach is to dedicate yourself to a daily abdominal routine. Besides contributing to your overall physique, strong stomach muscles support the often over-stressed lower back and improve overall athletic performance. As you perform your daily crunches, keep in mind these five basic rules:

Defy gravity. "Letting yourself fall back down during the lowering phase of a crunch puts your abs through only half a workout," says Kravitz. Slow yourself down as you return to the floor. This is an essential part of the movement because your body actually builds muscle by sustaining microtears that are repaired to build muscle.

Go low. Raise up only as high as you need to. When your torso goes beyond 45°, you stop emphasizing the stomach and start to use your back and leg muscles to pull yourself up. It's important to keep constant tension in the muscles by coming up only until your shoulder blades clear the floor.

Squeeze up. Most people think the premise of the crunch is to curl the shoulders up and forward. "This causes people to tighten the muscles of your upper back and neck, placing unnecessary strain on these areas as you exercise," says Kravitz. The emphasis should be on contracting your stomach muscles and drawing your ribs to your hips, as if your midsection was an accordion. Your shoulders still lift off the floor but your aim is the ceiling, not your knees.

Suck it in. Pulling in your stomach not only gives you the appearance of a flatter stomach, it can actually help you get one faster. "Holding in your abdominal muscles as you go helps target the muscles to make the exercise more effective," says Kravitz.

Mix things up. Your abdominal muscles have the attention span of a four-year-old. "Always be on the lookout for creative ways to vary your routine and surprise your muscles," says Kravitz, "Challenging them from new angles and with different exercises will keep you in the best shape possible."

Don't forget to pound the water. What I suggest is adding the juice of half a lemon or 4 tablespoons of unsweetened cranberry juice 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.

This information and other information on this site 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.


Permission To Simply Be
Working Through Transitions

The elation we feel when we have learned an important lesson, achieved a goal, or had a big breakthrough can sometimes be met with a period of downtime afterward. During this period of transition, we may feel unsure and not know where to turn next. Many people, during the pause between achievements, begin to wonder what their life is about. These feelings are common and strike everyone from time to time. Human beings are active creatures—we feel best when we are working on a project or vigorously pursuing a goal. But there is nothing inherently wrong with spending a day, a week, or even a month simply existing and not having a plan. Just be. It won’t be long before you embark upon your next voyage of growth and discovery.

The quiet lull into we which we fall between ideas, projects, and goals can make life seem empty. After accomplishing one objective, you may want to move immediately on to the next. However, when your next step is unclear, you may feel frustrated, disconnected, or even a mild depression. You may even perceive your lack of forward momentum as an indicator of imminent stagnation. To calm these distressing thoughts, try to accept that if your intent is personal growth, you will continue to grow as an individual whether striving for a specific objective or not. Spending time immersed in life’s rigors and pleasures can be a cathartic experience that gives you the time you need to think about what you have recently gone through and leisurely contemplate what you wish to do next. You may also find that in simply being and going through the motions of everyday life, you reconnect with your priorities in a very organic, unforced way.

The mindful transitional pause can take many forms. For some, it can be a period of reflection that helps them understand how their life has unfolded. For others, it can be a period of adjustment, where new values based on recent changes are integrated into daily life. Just because you’re not headed swiftly to a final destination doesn’t mean you should assume that you have lost your drive. The stage between journeys can become a wonderful period of relaxation that prepares you for the path that will soon be revealed to you.


Barbeque Chicken Breast with Sugar Free Jalapeno Mustard Sauce
(also tasty on grilled ribs!)
Serves: 6
Carbs Per Serving: >1.00 g
Prep Time:<30 minutes

Skill Level: Easy

6 Skinless Boneless Chicken Breast
1/4 cup Dijon mustard
1/4 cup olive oil
1 tablespoon soy sauce
2 tablespoons lemon juice
2 tablespoons
Fructevia, Steviva Brand Stevia Blend or a tiny dash Steviva Brand Stevia Powder
1/2 cup diced onion
1 small jalapeno pepper

About 3 hours before serving:
Preheat the oven to 325 degrees. Place the chicken breasts, covered, in a large baking dish or pan. Bake.

Place the remaining ingredients in a blender or food processor and blend with the cutting blade until the onions and pepper are finely chopped. Set aside until ready to use. Makes about 1 cup sauce.

If baking the chicken:
One hour before serving (after about 2 hours of baking time), brush the mustard sauce over the chicken. Continue baking for 1 additional hours, uncovered, brushing with additional sauce occasionally.

If grilling the chicken:
After the two hours of baking place the chicken over low or indirect heat on the grill. Brush with the jalapeno mustard sauce. Continue to cook for at least 30 more minutes, being careful not to burn. Brush with additional sauce occasionally.

Remove from the heat; cut into smaller portions and serve.

Nutritional Facts
Total Calories: 968
Calories Per Serving: 161
Total Fat: 19.7g
Saturated Fat: 5.2g
Cholesterol: 347mg
Sodium: 322mg
Total Carbohydrates: 4g

Carbohydrates Per Serving: >1.0g
Dietary Fiber: 2.0g
Sugars: 4g
Protein: 168g

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