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FITNESS (special cycling series)
Journaling Your Cycling Experiences
tracking your success
How do people measure themselves? Well, we do it through our achievements. From the first time we nervously jumped off the diving board, to the number of hours you biked on your Trek bicycle last week. Since 'seeing is believing' is true for most people, a cycling journal makes perfect sense to get the most out of your rides.
It doesn't matter whether you are just beginning to cycle or if you're a seasoned veteran. Journaling your cycling experiences is both exciting and helpful. Sometimes when the going gets tough, to see just how far you've come since day one, is enough to lift your spirits and your appreciation of cycling.
When journaling, it's important to keep it real. Make sure you include personal observations. Otherwise it will just be like a recording. Write down how you were feeling. What mood you were in. What you ate and your energy levels. Include interesting things that happened during your ride. For example, you may have had to stop and let a bunch of cows cross the road. Don't laugh! It happened to me. Whatever happens, make sure you write it down.
Later when you look back on it, these journals may help you improve your rides. Or you may have a great article for a magazine. You just never know!
Personally, I use my cycling journals to figure out which types of rides are best for me. By noting what I ate, my energy levels, the weather and my time and distance I am able to understand what works for me when it comes to cycling and how to make myself better.
If you really get into journaling and want to share your experiences with others, you can do it on-line. You could create your own cycling blog but there are lots of cycling groups you can join to do this. You'd be surprised how much you can learn by sharing your stories with others.
Whether you enjoy biking on your own, or prefer to challenge yourself with others by entering rides similar to The American Diabetes Tour de Cure, journaling your cycling experiences is an amazing part of cycling. It's a great tool to discover methods to improve yourself and your biking skills, one pedal at a time!
Don't have a bike? Register to win a Trek and get $10 to use in the Steviva Store: http://www.steviva.com/news/trek-bike-sweepstakes/
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.
Stress Effects On The Body
five tips to sail through tough times
Stress is a part of life that we all have to deal with. At its' best it can provide a little pressure that can be a motivating factor to get something done. Stress at its worst can wreak havoc of the body, affecting multiple systems. Cortisol is known as the “stress hormone” that is secreted in response to help regulate the heart, lungs, metabolism, immune system, and more. The adrenal glands that lie on top of the kidneys make not only cortisol, but sex hormones in addition to others.
The adrenal glands can get worn out under constant stress. Stress can come in different forms. You are probably already aware of the obvious ones: work, relationship, lack of time, finances, etc. However, did you know that caffeine and sugar stress your body out too! Ironically, these are often the go to things to try to power through the stress as they can act as temporary pick me ups, but they further put stress on the body and adrenal glands. What does stress do to you? Stress can cause or have an effect on worsening the following:
- Heart disease
- Digestive disturbances
- Sleep problems
- Autoimmune conditions (Hashimotos, et al)
- Skin conditions (eczema, et al)
Five ways to help your body sail through with less stress:
1. Eat regularly! Keeping your blood sugar stable with protein is one of the most important things you can do, this will help prevent dips you glucose levels, preventing some of the sugar cravings. Protein also provides precursors to our neurotransmitters helping us feel good. A great book is The Mood Cure by Julia Ross.
2. Avoid sugar! Also known by some as the other “white powder”, sugar can be addictive. Best is just to stay away, and choose stevia as a natural sweetener.
3. Supplement! When under stress there are greater demands on your body to use vitamins and other nutrients. Taking supplements that you find at your natural food store or from your naturopathic doctor can help do damage control and give you energy to deal with stress. B complex vitamins are often a good choice.
4. Seek support! Don't be a recluse, the reality is someone is going through or has gone through what you are, ask for help. If you have undergone chronic stress or have health conditions you may want to see a naturopathic doctor to do salivary hormone testing of your cortisol levels.
5. Be the change! If you can, change the stressful situation by avoiding or altering it. Or change your reaction by adapting or accepting the stressor. These is known as the 4 A's.
In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Soleil Medical Spa
Dr. Alisha N.D.
Focus on Your Future Not Your Past
Your future is a big adventure. Prepare for your future don't live in the past.
Savor your good memories, use any bad ones as lessons in life.
Carve out a niche for yourself in your imagined future. Think, feel and see yourself as successful. To achieve any goal in life, you need to project your end result. Think of the elation, the satisfaction, the joy you'll feel. Carry these ecstatic feelings with you every day
and they'll bring your desired goals into view.
Sooner or later, you can win if you think you can. The cards you are dealt in life are less important than the way you play them. Everyday you're offered a new deal and new cards.
Success is in your future if you're willing to work for it.
Copyright 2011 www.yourdailymotivation.com
Empathy in Action
An Experiment in Gratitude
Sometimes we forget to take the time to recognize the richness that defines our lives. This may be because many of the messages we encounter as we go about our affairs prompt us to think about what we don’t have rather than all the abundance we do enjoy. Consequently, our gratitude exists in perpetual conflict with our desire for more, whether we crave time, convenience, wealth, or enlightenment. Yet understanding and truly appreciating our blessings can be as simple as walking a mile in another’s shoes for a short period of time. Because many of us lead comparatively insular lives, we may not comprehend the full scope of our prosperity that is relative to our sisters and brothers in humanity.
If you find taking an inventory of your life’s blessings difficult, consider the ease with which you nourish your body and mind, feed your family, move from place to place, and attend to tasks at hand. For a great number of people, activities you may take for granted, such as attaining an education, buying healthy food, commuting to work, or keeping a clean house, represent great challenges. To experience firsthand the complex tests others face as a matter of course in their daily lives, try living without the amenities you most often take for granted. This can be a great experiment to undertake with your entire family or a classroom. Understanding working poverty can be as easy as endeavoring to buy nutritious foods with a budget of $100 for the week. If you own a car, relying on public transportation for even just a day can help you see the true value of the comfort and conveniences others do without. As you explore a life without things you may normally take for granted,! ask yourself for how long you could endure.
The compassionate gratitude that floods your heart when you come to fully realize your abundance may awaken pangs of guilt in your heart. Be aware, however, that the purpose of such an experiment is to open your heart further in gratitude and compassion. This awareness can help you attain a deeper level of gratitude that will allow you to savor and, above all, appreciate your life with renewed grace.
Reduced Sugar Low Glycemic Kansas City Barbecue
Total Servings 64/6 cups
Serving Size 5 Tablespoons
Carbs Per Serving: 5.3 g
Prep Time:<20 minutes
Skill Level: Moderate
Sometimes just get this terrible hankering for barbecue. Nothing is better than a rack of ribs smothered in spicy and tangy barbecue sauce. The only problem with this is that most barbecue sauce contains twice as much sugar as ice cream and three times as much as soda. Wow! Talk about a blood sugar spike. Here's a killer and I mean killer Barbecue recipe that will knock your socks off and satisfy even the most discriminating barbecue pallet. And what's more is we have taken out most of the sugar will leaving the amazing taste. This recipe calls for ketchup as a base. I suggest you make your own sugar f r e e here's the link to our recipe at http://recipes.steviva.com/recipe/low-glycemic-sugar-free-gourmet-ketchup. Enjoy!
2 tablespoons chili powder
1 teaspoon ground black pepper
1 teaspoon table salt
2 cups reduced sugar ketchup
1/2 cup yellow or spicy mustard
1/2 cup cider vinegar
1/3 cup Worcestershire sauce
1/4 cup lemon juice
1/4 cup dark molasses
1 teaspoon hot sauce
1 cup Fructevia, Steviva Blend or 1/8 teaspoon Stevia
3 tablespoons olive oil
1 medium onion, finely chopped
2 tablespoons of tamarind paste
4 medium cloves of garlic, crushed or minced
Optional. If you just want more smoke flavor, you can add 1 teaspoon of liquid smoke.
In a small bowl, mix the chili powder, black pepper, and salt. In a large bowl, mix the ketchup, mustard, vinegar, Worcestershire, lemon juice, molasses, hot sauce, tamarind paste and Fructevia, Steviva Blend or Stevia . Add the liquid smoke if your using this.
Over medium heat, warm the oil in a large saucepan. Add the onions and sauté until limp and translucent, about 5 minutes. Crush the garlic, add it, and cook for another minute. Add the dry spices and stir for about 2 minutes. Add the wet ingredients. Simmer over medium heat for 15 minutes with the lid off to thicken it a bit.
You can store this in the refrigerator for a month or two.
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Two Complete Programs Atkins and South Beach - Our Gift To You!
Overcoming the boredom and lack of variety is perhaps the biggest obstacle you will face in a diet. Well, that is about to change. With this Complete Atkins and South Beach Diet Program, your variety will be vastly improved. You can set up your meals weeks in advance, or you can plan around whatever your local grocery chain happens to have on sale that week, saving you thousands each year on your grocery bill. F r e e with any Steviva Brands purchase, you will receive, The Atkins Diet Plan, The Atkins CARB COUNTER and Over 1000+ great recipes. Plus the 4 week South Beach E-Plan, Over 1000+ South Beach Recipes, Glycemic Counter, to keep track of your sugar intake, Substitution Food List & South Beach Shopping List, Helpful Tips and Hints to the South Beach Diet. All Free with any Steviva.com purchase!
All of our products carry a 100% satisfaction guarantee. If for any reason you are not 100% happy with any of our products, send them back for a full refund. These plans will ALLOW you to eat almost everything you enjoy and will re-introduce you to foods you used to think were not allowed.The greatest part of this offer is that it will cost you nothing. It is our gift to you for your purchase of any Steviva Brand Product!