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   MIND, BODY & SPIRIT  
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.

   STEVIVA IN THE NEWS  
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.


August 10 , 2008

Summer Slimming Lessons
great ways to go from thick to thin

Recently, as part of a research project, I reviewed hundreds of weight-loss studies and found some surprising ways in which nutrition science is remarkably clear and straightforward. So, with apologies to Dr. Atkins, Suzanne Somers, and all the other noted weight-loss experts, I humbly present the undisputed masters of the midsection.

1. To lose weight, you must cut calories
The low-fat/low-carbohydrate debate comes down to this: You still have to eat fewer calories than you burn if you want to lose weight. Every study I looked at shows this. The perfect weight-loss diet is the one you can live with, whether you cut fat, carbs, or some combination.

2. Use whey to cut waist 
Protein-rich foods put more distance between hunger pangs. And the fuller you feel between meals, the easier it is to avoid binges.

The best food for appetite destruction: whey protein. A daily shake made with two scoops of whey protein, fruit (fresh or frozen berries or a banana), and water or crushed ice will improve your middle line. You can buy whey protein at any good health-food store.

3. Meat kills fat 
When you eat, your body has to expend calories to digest the food. Protein causes this inner fire to burn the hottest, followed by carbohydrates, followed by fat. Animal proteins increase thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean meats. So eat some protein at each meal--build your dinner around lean chicken, beef, or pork. That way, you're burning the most calories through digestion at the end of the day, when your metabolism is slower.

4. If it's fryin', you're dyin' 
One thing that every weight-loss researcher and diet-plan author can agree on: Highly refined carbohydrates, such as fructose-sweetened beverages and low-fiber breads, are a terrible idea. Among the many sins of Mountain Dew and Twinkies is the way they cause your blood sugar to spike soon after eating. What goes up fast comes down fast, and you end up feeling tired and hungry much sooner than you should.

Now we know of a way to make refined carbohydrates even worse: Fry them. Researchers have found a suspected carcinogen called acrylamide in such products as potato chips and french fries.

A "suspected" carcinogen isn't the same as a proven carcinogen, such as tobacco smoke. But anytime I get a chance to talk you out of eating worthless snack foods, I do it.

5. Food goes farther with fiber
Fiber's effect is the opposite of snack foods'. When you have fiber in your stomach, food takes longer to enter the bloodstream, and your blood-sugar level stays steady.

The benefits: You'll have a more consistent energy supply and less between-meal hunger. The only potential downside is that you won't get as much reading done in the bathroom. What slows down your blood sugar at the front end speeds things up at the back end. I could give you the usual riff about eating more broccoli and raisin bran, but you can safely and easily take in more fiber by using a supplement. (MD Labs' Fiber-Psyll is a good one; go to MDlabs.com.) Start with 7 to 12 g a day, mixing some with water and drinking it before your main meals.

6. Count on calcium 
Recently, nutrition researchers discovered that dairy and other calcium-rich foods help you stay lean, prevent osteoporosis, and possibly prevent colon cancer. The recommendation is to take in 1,000 to 1,200 milligrams (mg) of calcium a day. (A cup of milk contains 300.) Unfortunately, too much calcium may increase the risk of prostate cancer. The tragic number seems to be 600 mg a day from dairy products.

7. Use omega-3 fats 
Each year, we learn more about the health benefits of omega-3 polyunsaturated fats, which are found in fish, nuts, seeds, and flaxseed and fish oils.

These health benefits--less risk of heart disease and diabetes, for example--are great on their own. But omega-3 fats contribute to a better physique as well. For example, omega-3s reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts.

8. Drink More Water
Keeping yourself hydrated will help wash away the fat and additional proteins you are eating. Don't forget to drink plenty of water! What I suggest is adding the juice of half a lemon 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.

9. Make a plan
Next time you read a weight-loss story in a newspaper or magazine, count the number of disparaging references to popular diets. Based on the way diet gurus trash their competitors, you'd think there was no plan on earth that actually works. But the truth is that you can't lose weight without a diet.

You must have a plan. The more sophisticated it is, and the more tailored to your likes and dislikes, the better. You can't wing it and expect to see results. I won't offer you the perfect weight-loss regimen, because research has yet to discover one. But even the worst plan is more likely to succeed than no plan at all.

Have an excellent day.

Thom King
President
[email protected]
Steviva Brands, Inc.

YOUR MIND

You Must Act On Your Dreams To Be Successful
Max Steingart


If you want to be successful, you can start at any time. But you must start.

Don't make the mistake of not doing anything because you can only do a little. Do what you can do.

It will always be your attitude at the beginning of any difficult task which, more than anything else, will affect its successful outcome.

To be aware of what you want and not go after it, to spend years wondering if something could have materialized, and never knowing if it could have been, is a tragic waste of your life. The worst thing you can do is not to try.

To reach a port, you must sail. You must sail, not lie at anchor. You must sail off in the direction of your dreams, not drift.

A journey of a thousand miles, begins with one step.

YOUR BODY

Free Weights vs Machines To Build Muscle & Strength

So often I am asked which works better and building a better body; free weights or machines. Personally I use them both but I have found that f
ree weights provide a more complete workout. However, they also require more expertise in their use. When lifting free weights like barbells and dumbbells, not only is the prime mover or Agonist being worked but all the muscles responsible for stabilizing the joint. The result is to increase the strength of the stabilizer muscles. Greater care is required when using free weights. Improper technique can result in injury to the user or bystander if the weights are dropped.

It is important to remember to enlist the aid of a spotter whenever free weights are raised over the head. A spotter's responsibility is to insure the safety of the user during the execution of the exercise. The spotter must observe the condition of the user and try to anticipate exhaustion. The spotter must also insure that balance and an even lift is executed, that proper breathing technique is adhered to and that proper form is being executed by the user. A spotter's strength is not as important as his or her vigilance.

Machines provide a safer workout than free weights. Machines also specifically target a particular muscle automatically. It's harder to cheat during an exercise by incorporating unintentional muscle groups. However, since lateral movement is generally restricted, machines do not provide as complete a workout.

When lifting overhead with machines, a spotter is not necessary since the weights are confined to a rack and not directly overhead. Some machines are not adjustable for height or length of limbs on an individual basis. This can cause poor fit and even undue stress on joints when the supporting pressure incorrectly applied. The Biceps Curl and Triceps Concentration machines in many gyms are not adjustable and may cause undue stress on elbow joints instead of applying pressure to the back of the upper arm along the triceps.

In summary, free weights provide the best workout when a spotter is available and proper lifting technique is executed. In contrast, machines provide a better workout than could be safely achieved using free weights when a spotter is not available.

When you are working out 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 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.

YOUR SPIRIT

Question That Aren't Helpful

“We accept many notions because they seem to be the logical answers to our questions. But have we asked the right questions?”
-- Harold L. Klawans

Sometimes we ask questions for which we really don’t want the answer! Nonetheless, when we ask a question, our subconscious minds will get to work to answer us.

Here are some examples of questions we want to avoid:

  • What’s wrong with me?
  • How long could this take?
  • What could go wrong?
  • How much trouble could it be?
  • How hard could it be?

Asking questions can be empowering – as long as they’re smart questions!

"The uncreative mind can spot wrong answers, but it takes a very creative mind to spot wrong questions."
-- Anthony Jay

YOUR RECIPE

Low Glycemic Sugar Free Blackberry Apple Pie
Serves: 8
Carbs Per Serving: 8.2 g
Prep Time:<55 minutes

Skill Level: Easy

INGREDIENTS:
2 1/2 pounds apples, peeled, cored, sliced
2 cups blackberries
1 cup Steviva Brand Stevia Blend or 1/8 teaspoon Steviva Brand Stevia Powder mixed with 1 cup of unsweetened apple sauce.
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
2 tablespoons whole grain flour
1 tablespoon butter, cut in small pieces
whole grain pie shell for two-crust 9-inch pie

PREPARATION:

  • Preheat oven to 375°.
  • Mix the apples and blackberries together in a large bowl.
  • In another bowl, combine the Steviva Brand Stevia Blend or Steviva Brand Stevia Powder applesauce blend, spices, and flour; gently mix into the fruit mixture. Line a 9-inch pie plate with bottom crust.
  • Spoon the fruit filling into the prepared crust, then dot with butter. Top with the remaining pie crust, leaving a slight overhang. Crimp the edges of the top and bottom crusts together, sealing the fruit into the shell.
  • Whisk the egg yolk and milk together, and brush this wash over the top crust.
  • With a sharp knife, make several slits in the top crust to allow steam to escape.
  • Bake at 375° for 1 to 1 1/4 hours, or until the apples are tender. If crust seems to be browning too quickly, reduce the heat to 325 degrees.

Nutritional Facts
Total Calories: 960
Calories Per Serving: 120 serving size 1 slice
Total Fat Per Serving: 1.75g
Saturated Fat: 0.60 g
Cholesterol Per Serving: 2 mg
Sodium
Per Serving: 10.2 mg
Total Carbohydrates
Per Serving: 18.65g
Dietary Fiber: 8.0
Sugars: 8.2g
Protein: 2.25g

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