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Sweeter By Nature

June 15, 2014

Irrefutable Truths about Losing Weight and Staying Fit
breaking down the basics of what you eat and how your move

There are two absolute truths about losing weight and getting fit; diet and exercise. Without proper diet and exercise you will not lose weight. There are those rare few skinny people that can eat anything they want and not exercise a lick but, they are the exception not the rule. And often these types of people are referred to as a “gelatin skeleton”. Sure… they look thin and fit but, once the shirt comes off… hello Betty!

Eighty percent of your weight loss will be dependent on diet. The other twenty percent is tied to exercise. It makes sense that you should focus eighty percent on what you eat. Not just how much you eat but, what you eat. Wolfing down a Big Mac, fries and a large soft drink will rack up around 2000 calories. The average person will burn between 2000 to 3000 calories a day. It stands to reason that if you are consuming 2000 calories just for lunch you will be exceeding the amount of calories that you will be burning in that day. Excess calories are stored in your body as fat, to be used later when you are starving but, you will not likely be starving anytime soon. The bottom line is; if you want to lose weight you will have to burn more calories that you are taking in. For some this might sound like starvation. However, there is another way of looking at this. The strategy is to watch what you eat and exercise portion control. Here are a few techniques you can apply.

•  Get down to basics. When we were cavemen… and cave woman we ate a basic diet of fruits, nuts, greens, vegetables and lean proteins. This is what we were designed to eat. These types of food provide us with clean energy and will sustain us throughout the day. Goggle Paleo Diet and you can find some great recipes that are delicious and nutritious.

•  Kick the can. If it is in a can, jar, package or whatever; limit your consumption. These types of foods are processed and often times contain a ton of sugar and salt. Foods like this will make you fat, unhealthy and bloated.

•  Avoid portion distortion. A portion should fit in the palm of your hand not across your plate. This is a very good rule of thumb to live by. I know what you are thinking, “but that's not enough and I will starve”. I don't think so. Break your meals up to five a day with smaller portions and you will find you feel full and full of energy too.

•  Avoid the white devil. I am talking about processed sugar, processed flour, processed white rice, mashed potatoes and high starch carbohydrates. Sugar is the number one enemy but, all of these types of food are dense with sugars and carbs and will end up on your hips and belly.

The second truth is exercise. You should be getting a minimum of twenty minutes… or more, of exercise each and every day. Exercise will increase the amount of calories burned and as long as you are on a balance portion controlled diet you will lose weight. Exercise has another added benefit. As you increase the muscle and decrease the fat the added muscle requires more calories so the effect of exercise compounds as you continue with it. Again, I know what you are thinking, “exercise? That sounds hard. Who wants to exercise?” Start out slow but, increase each time. You will find it is not that hard and if you commit to making this part of your daily routine you will become addicted. Here are a few tips on getting started.

•  Go slow. Start by walking around the block. The next week do it twice. The following week three times. In time you will find you are walking a mile. But, always remember “a journey of a thousand mils starts with one single step”. Take that step right now and stick with it.

•  Bring a friend. Exercise is always better when you have another person to hold you accountable and give you support. If you don't have somebody like that get a trainer. If you don't want a trainer, listen to motivational tracks. I love to listen to Anthony Robbins. He always gets me psyched and keeps me moving.

•  Push ahead. There will always be set backs. You will likely miss a day or fall off the wagon. But, get back on. The beauty of life is we can start over anytime and every time we want. Don't give up and keep pushing ahead.

For some of you these are very rudimentary steps. For others these are the first steps. Whatever stage you are at, you will find that sometimes you need to bring things back to the basics, regain perspective, pick yourself up and begin again. Or for some, just start.

Have a sensational week [FIRST_NAME]!

Thom King
Steviva Brands, Inc.

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You Do Not Exist For Yourself
your success depends on the support of other people

Max Steingart

The only hurdle between you and what you want to be, is the support of others.

Put yourself in another's place, and you'll know why they think and do certain things. You can succeed fastest by helping others to succeed.

Always think in terms of what the other person wants. You'll get everything in life that you want if you'll help enough other people get what they want. Doing things for others always pays dividends.

Personal relationships are the fertile soil from which all advancement, all success, all achievement in real life grows.

You're not an isolated island. You're a piece of the planet, a piece of the universe.

When you help someone's boat across a river, you'll find your own boat has reached the shore too.


Getting Addicted To Exercise
six steps to creating the exercise habit

One of the hardest things about exercising is sticking with it. And, let's face it, a walk here, a bike ride there and an aerobics class every now and again isn't the stuff good, strong bodies are made of. But, if you can keep up your motivation for a couple of weeks, it will become a habit -- and you'll really see and feel results.

Here are six simple steps to make fitness as natural as waking in the morning and falling asleep at night:

1. Timing is everything. Work out at a time that fits your schedule. If you plan to hit the gym after work, but often stay late at the office or have social engagements, it's going to be hard to make your workout a regular part of your week. For most people, mornings are the most realistic time. If you can get up an hour earlier for one week, you might find that exercise wakes you up and energizes you for the rest of the day.

2. Seek convenience. Pick a gym that's close to the office, so swinging by in the morning or on the way home is super easy. Before you know it, your car will practically be steering itself there.

3. Make it a "given." If you do work out in the evenings, make sure your friends and family know that other engagements will have to wait until after your exercise time. The more you and everyone else in your life becomes accustomed to scheduling around your workout, the less likely you'll be to blow it off for other activities.

4. Think ahead. Half the battle is being organized. It doesn't take much. While you're packing your lunch or laying out your clothes for work the next day, be sure to pick out clean exercise clothes, pack your gym bag and fill up your water bottle so you can get up and go in a jiffy.

5. Talk it up. Decide that you're going to be that person in the office or around the neighborhood who is awe-inspiring for motivation. When co-workers start noticing your weight loss, tell them that you now exercise four to five times a week. Make it a character trait, a fact of life -- not just something you've been dabbling in lately. Hearing yourself describe your life in this way makes it real -- and will inspire you to keep it up.

6. Become an addict. The truth is, the "feel-good chemicals" released during high-intensity workouts can leave you craving exercise. If you can reach the point where you yearn for that fitness "high" the way someone might desire coffee, motivation will no longer be an issue.

When you are exercising don't forget to drink plenty of 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 Fructevia, Steviva Blend or a dash Steviva Brands Pure 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 Fructevia, Steviva Blend or Steviva Brands Pure Stevia Powder. Stevia anyone?.

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.


Back in the Driver’s Seat
stop being the passenger
by Madisyn Taylor

Simply going through the motions of life puts us directly in the passenger seat when we should really be in the driver’s seat.

It’s easy to go through this fast-paced world feeling as if you are being dragged through your weeks on the back of a wild horse. Many of us go from one thing to another until we end up back at home in the evening with just enough time to wind down and go to sleep, waking up the next morning to begin the wild ride once more. While this can be exhilarating for certain periods of time, a life lived entirely in this fashion can be exhausting, and more important, it places us in the passenger’s seat when really we are the ones who should be driving.

When we get caught up in our packed schedule and our many obligations, weeks can go by without us doing one spontaneous thing or taking time to look at the bigger picture of our lives. Without these breaks, we run the risk of going through our precious days on a runaway train. Taking time to view the bigger picture, asking ourselves if we are happy with the course we are on and making adjustments, puts us back in the driver’s seat where we belong. When we take responsibility for charting our own course in life, we may well go in an entirely different direction from the one laid out for us by society and familial expectations. This can be uncomfortable in the short term, but in the long term it is much worse to imagine living this precious life without ever taking the wheel and navigating our own course.

Of course, time spent examining the big picture could lead us to see that we are happy with the road we are on, but we would like more time with family or more free time to do whatever we want at the moment. Even if we want more extreme changes, the way to begin is to get off the road for long enough to catch our breath and remember who we are and what we truly want. Once we do that, we can take the wheel with confidence, driving the speed we want to go in the direction that is right for us.


No Added Sugar Fresh Peach Smoothie Recipe
Total Servings 6
Serving Size 1 cup
Carbs Per Serving: 15.4 g
Prep Time:<10 minutes
Skill Level: Easy

1 cup milk
1 cup yogurt
1 cup ice cubes
1 teaspoon lemon zest
1/2 cup orange juice
1 tablespoon Fructevia, Steviva Blend or a tiny dash of Steviva Brands Pure Stevia Powder
1/2 teaspoon vanilla extract
4 (16 ounces) sliced or diced fresh peaches

In a blender, combine all the ingredients; cover and process until smooth.

Serve in chilled glasses.

For More Low Carb and Sugar*Free Recipes Go To Steviva Recipes!

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