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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.

May 29, 2007
Maximize The Windows of Opportunity
“timing your meals can mean a trim body ”

You have two main windows of opportunity when you’re exercising to lose weight. One is 30 minutes before you hit the gym (pre-workout meal) and another comes about 30-60 minutes after you exercise (post-workout meal). The pre-workout meal should consist of a low glycemic carbs and lean protein.

The carb will supply the energy you need to get through your workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance.

A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and cook it for about 6 minutes. Stir it up and you are ready to eat it. You can add a little Steviva Brand Stevia Powder to sweeten things up a bit.

Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with fruits such as apples, pears, cherries or berries as the main source of simple sugar. Try to stay away from citrus or pineapple. These tend to spike your blood sugar a little too much. Also, add another supply of protein to the mix. You can take the fruit add some whey or soy protein powder and make a smoothie. You should try to shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

Have an excellent week.

Thom King

Steviva Brands, Inc


Everything is Possible For a Willing Heart

Max Steingart

You can do anything in this world you want to do, but you must want to do it badly enough. You really can have everything you want, if you go after it. You have to want it.

The first ingredient of success is desire. Do you know what you want? Your desire is the planting of your seed.

Your desire for success must be so strong within you that it's the very breath of your life. It must be your first thought when you wake in the morning, and your last thought when you go to bed at night.

You can be whatever you make up your mind to be. What's in your mind and heart is all that counts.

Copyright 2007 www.yourdailymotivation.com


Commit To Your Cardio

The first step to making your commitment to cardio is to find what you enjoy. There are so many options to choose from - running, cycling, cardio machines in the gym, and group fitness classes, just to name a few. If you get bored easily, change it up frequently. Find a friend who likes the same type of workout and use the buddy system. If you pick an activity you enjoy, it will be much easier to stick with it.

Make your cardio workout a priority. Quit scheduling your workouts around everything else you have to do, and instead schedule everything else around your workout. Write it in your planner if you need to, but don't let anything interfere. If you make it important in your daily routine, then you will find ways to work in everything else you need to do.

You will be losing a lot of water so don't forget to hydrate. 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.


Embracing The Good With The Bad

Each of us has characteristics we define as ‘good’ and those we define as ‘bad.’ The parts of ourselves that we continually reject want to be acknowledged and loved. Until we honor these aspects, they will continue to assert themselves. They will do whatever they can to get our attention.

What aspects of yourself do you reject?

Take a few moments to open to the parts of yourself that you do not love. See each one honestly for what it is. Explore the wounds and the motives that gave rise to its condition. Love a wounded part of yourself and it will heal.

"Strangely enough we strengthen love in ourselves when we raise into consciousness the shadow side of our lives. Conversely, when we keep negative feelings out of sight, they smother the love that seems to lie deeper and closer to the real self. This is probably why there is so much pain in not loving. The life that is not able to express the love which is so integral to it grows deformed."
-- Elizabeth O'Connor


Low Glycemic Sugar Free All Natural Gingersnaps
Serves: 24
Carbs Per Serving: 3.45 g
Prep Time:<35 minutes

skill level: Easy

1 3/4 cups almond flour
1/2 cup + 2 Tablespoons whole grain flour
2 teaspoons baking soda
1/2 cup softened butter
2/3 cup Apple Sauce
1/8 Teaspoon All Natural Steviva Brand Stevia Powder
3 teaspoon dark molasses
1 teaspoon vanilla extract
1 1/2 teaspoons ground ginger
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon salt
Steviva Brand Stevia Blend for sprinkling on cookies (optional) Gingersnaps

Preheat oven to 300°F.
Cream butter with applesauce, molasses, and Steviva Brand Stevia Powder in a large bowl. Add spices and mix well. Set aside.
In a separate bowl, sift together almond flour, whole grain flower, and baking soda. Gradually add flour mixture to butter mixture. Combine to make a stiff dough.
Form into small balls and place on greased cookie sheet at least 1" apart.
Bake at 300°F for 24 minutes. After first five minutes in the oven, press cookies down a bit flat. If using Steviva Brand Stevia Blend for baking to sprinkle tops, do this now. Continue baking, being careful not to burn and adjusting time for your oven.

Nutritional Facts
Total Calories: 432
Calories Per Serving: 18
(one cookie)
Total Fat: 10.4g
Saturated Fat: 5.2g
Cholesterol: 42mg
Sodium: 346mg
Total Carbohydrates: 85g

Carbohydrates Per Serving: 3.45g
Dietary Fiber: 9.9g
Sugars: 36g
Protein: 10g

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