The How-To on Eating Six Meals a Day
more on eating less more often
We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often to change your body composition. The new philosophy I want you to keep in mind is "energy balance."
Researchers at Georgia State University developed a technique to measure hourly energy balance -- that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you're creating terrific imbalances in your energy levels. Between meals, you're burning many more calories than you're taking in. At mealtimes, you're taking in many more than you're burning. Research shows that this kind of eating plan is great -- if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and -- not coincidentally -- live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).
In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.
There's science to support the fact that more meals work, but the plain-speak reason it works is because it does something that many diets don't do: It keeps you full and satiated, which will reduce the likelihood of a diet-destroying binge.
How it works: For scheduling purposes, alternate your larger meals with smaller snacks. Eat two of your snacks roughly 2 hours before lunch and dinner, and one snack roughly 2 hours after dinner.
Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
Have a sensational week!
Steviva Brands, Inc.
You Have To Think Big To Be Big
High achievement always takes place
in the framework of high expectation.
You'll always hit what you aim for in the long run.
So why not aim high?
Have the courage to follow your dreams.
It's the first step towards attaining your destiny.
If you can dream it, you can do it.
If you don't have a dream,
how are you going to make it come true?
The empire of your future resides in your mid.
Big thinking precedes big achievement.
H2O Oh! Yeah?
As temperatures peak it is critical to you health that you keep yourself hydrated. Here's one way to find out if you're well hydrated. The more you drink, the more urine you'll void. If it comes out clear or pale yellow and your doctor has given you a clean bill of health, you're well hydrated. Bright yellow is a sign that you're taking certain vitamin supplements. If it's dark yellow and output is reduced, you have symptoms of mild dehydration, a result of your kidneys releasing residue while trying to conserve water.
That's one reason to eat more fruits and vegetables - a lot of them are loaded with grams of water. (About 240 grams equal one cup.)
Besides the vitamins and fiber, fruits and vegetables have more water to help you stay well hydrated in the brutal heat. Drinking more water or eating fruit filled with water is always a good idea.
The mantra used to be eight glasses a day, but it varies.
Six to eight is a good idea, but if you're working hard in the heat or taking medications that can cause dehydration, you'll need more.
Avoid soft drinks, which are high in empty calories. As for designer water, if it has a flavor that you like, drink up. If it gets you to drink more, go for it. If you don't mind spending the money, go for it. It's about taste and what you find appealing.
Drinking 64 ounces of water everyday will keep you healthy. While it may sound like an easy task, it can get a little boring. 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. Now, start splashing.
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.
Seek the Inner Cause of Problems
"When you arrive at your future, will you blame your past?"
-- Robert Half
What holds you back from being and doing more? In your journal, list what you believe is holding you back.
Have you blamed people or factors outside of yourself? It's important to understand that ALL problems are rooted inside us. Even the blocks that appear to be outside of us are only reflecting back an issue we have inside that we have not yet owned. Once we address our inner issue, the outer situation no longer troubles us.
The buck always stops with us. We step into our power when we accept responsibility for our lives.
"The most self-destructive thought that any person can have is thinking that he or she is not in total control of his or her life. That's when, ‘Why me?’ becomes a theme song."
-- Roger Dawson
"...look at that word blame. It's just a coincidence that the last two letters spell the word me. But that coincidence is worth thinking about. Other people or unfortunate circumstances may have caused you to feel pain, but only you control whether you allow that pain to go on. If you want those feelings to go away, you have to say: ‘It's up to me.’"
-- Arthur Freeman
"Don't make excuses -- make good."
-- Elbert Hubbard
Low Glycemic Sugar Free Apple Chutney
Carbs Per Serving: 4.5 g
Prep Time:<20 minutes
Skill Level: Easy
Chutney – a combination of fruit, spices, vinegar and sugar – comes in a variety of flavors and spice levels, from mild to very hot. Here are some of our favorite ways to use chutney:
Pour 1/4 cup over a block of cream cheese and serve with crackers or cocktail bread slices.
Mix 1 tablespoon into a mild vinaigrette for an exotic twist on the same old salad dressing.
Stir 1/4 cup, or more to taste, into a pot of plain rice for a surprisingly yummy "pilaf."
Dress up any deli sandwich with a tablespoon of chutney spread on the bread in place of other condiments.
Mix half mayonnaise and half chutney for a condiment alternative. (Terrific on hamburgers.)
Toss 1/4 cup with steamed broccoli, carrots or green beans.
Serve with baked sweet potatoes, to taste.
1 lb Cooking apples
1/4 teaspoon Cayenne pepper
1 lb Onion, chopped
1/4 teaspoon Ground cumin
2 Garlic cloves, crushed
1/4 teaspoon Ground ginger
3/4 cup Golden raisins
1 teaspoon Mustard seeds
2 teaspoon Salt
1/4 teaspoon Dry mustard
1 1/2 cup Steviva Brand Stevia Blend or a 1/8 teaspoon of Steviva Brand Stevia Powder
1 tablespoon Tomato paste
2-1/2 cup Malt or Apple Cider vinegar
Peel, core and coarsely chop apples. Put apples, onions, Garlic and raisins into a saucepan. Add salt, Steviva Brand Stevia Blend or a 1/8 teaspoon of Steviva Brand Stevia Powder, vinegar and spices and mix well.
Heat gently, stirring to dissolve the Steviva Brand Stevia Blend or a 1/8 teaspoon of Steviva Brand Stevia Powder. Bring to a boil and simmer 30 minutes, stirring occasionally.
Stir in tomato paste and continue cooking 7-8 minutes longer or until mixture is of a thick consistency with very little free liquid, stirring frequently.
Meanwhile, wash 3 pint jars in Hot soapy water; rinse. Keep Hot until needed. Prepare lids as manufacturer directs. Ladle chutney into 1 Hot jar at a time, leaving 1/4" head space. Release trapped air. Wipe rim of jar with a clean damp cloth. Attach lid and place in canner. Fill and close remaining jars. Process 10 minutes in a boiling-water bath. Makes about 3 pint jars.
NOTE: This chutney improves if stored at least 3 weeks before serving.
Total Calories: 763.04
Calories Per Serving: 20.08 serving size 2 tablespoons
Total Fat Per Serving: 1.40g
Saturated Fat: 0.0 g
Cholesterol Per Serving: 0.0mg
Sodium Per Serving: 312.5 mg
Total Carbohydrates Per Serving: 4.5g
Dietary Fiber: 1.14
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