Avoiding the Gift of Holiday Weight Gain
Five solid tips on curtailing the temptation of over-indulgences
It's hard to believe that a year has nearly past and the holidays are now upon us.
Since the holiday season is here, Steviva Brands is here to offer you some sound advice that can certainly make a difference through thick and thin. Here are a few tips to get you through the holidays without having to deal with the weight gain and disappointment that follows:
How to Avoid the Gift of Holiday Weight Gain.
1. Do not try to lose weight during the holidays. Simply staying the same weight will be a great accomplishment.
2. Expect the holidays to be a challenge. The Holidays are filled with opportunities to break your diet and gain weight. Sometimes this will create tremendous pressure on you. Prepare for it and you will win.
3. Get support for eating properly. Find a support partner and speak with them daily. This really makes a difference. If you resist this suggestion, then you will probably gain Holiday weight. Weight loss is best done with the help of a support system, particularly during a stressful time. If you attempt to go it alone, you may fail.
4. Pay attention to emotional family issues. Holidays usually mean time with family, and this means that any unresolved family issues will emerge and create strong emotions in you. You may self-medicate with food to get through these emotions thus resulting in weight gain. If you identify these issues prior to family gatherings, you will be better prepared to manage the feelings they generate.
Almost all overeating is related to intense emotions. This is particularly true about holiday eating. Holidays bring up feelings of loneliness, family conflict, past hurts and resentments, anger and many other painful emotions. If we combine these stressors with an abundance of comfort food, then we have the perfect weight gaining situation.
If you identify these stressors, you can make productive decisions about how to manage them. If you simply walk into family gatherings unaware of the emotional pitfalls, you can count on having your diet fall apart.
Everyone has family issues that are intense and unresolved. Don 't think you are a happy exception if you are weight challenged. A dose of self-reflection and inner honesty will go a long way towards helping you stay on your diet during the coming season.
5. Let family members know that you are working hard to lose weight and that you want their support. Ask them to resist the urge to tempt you to eat food that will throw you off and to provide alternative foods for you.
I really can't stress enough the importance of a support partner. Get one and then use them for encouragement and strength to do what needs to be done. You don't need to handle family issues alone.
We have found that the more dysfunctional the family, the more support you will need to deal with them. If you choose to walk this path alone, you may quickly find that you are lost in food.
Thank all of you for your patronage.
Have an excellent day.
Steviva Brands, Inc
The Only Failure Is In Not Trying
You cannot be beaten at anything until you quit in your own mind.
There is no defeat except from within. You have no real insurmountable barrier except your own inherent weakness of purpose.
Consider yourself on a very long journey. Sustain your personal vision of success. In the end, you can only fail if you do not try.
Success is a road paved with perseverance. The odds are with you if you keep on trying.
Winning isn't everything, but wanting to is. If you've got the never to try to make it, you will.
Best Workouts To Get Your Rear In Gear
Have you ever yearned for a awesome rearview that fills out your jeans and gives you gluteal appeal? The following workout will have your fanny in fantastic shape in record time.
What it takes
Cardio: You're going to need to commit to cardiovascular (aerobic) workouts at least three times per week for 20 to 30 minutes per workout for the fat-melting aspect of this workout. Best cardio exercises to get your rear in gear: walking at a pace of four miles per hour, adding hill or incline work on your treadmill, stair climbing, and elliptical cross-training workouts. also are super exercises for developing a more rounded and firm rearend.
Strength: two to three glute (butt) workouts per week. These workouts should consist of two to three sets, with ten to 12 repetitions each. (For a good workout, include at least one exercise from each group below.) Allow 24 hours rest between workouts. If your muscles are sore, wait an extra day before doing your next resistance workout.
Before you start the strength work, complete a thorough 10 to 15 minute warm-up for your muscles using a stair climber or an elliptical trainer. Both machines not only warm up your body but also work the glute muscles.
Squats - Body Resistance, Free Weights, Machines (Smith Machine, Leg Press)
Position: Standing (one or both legs); knees follow your toes throughout the exercise. Keeping your knees and toes pointed in the same direction will help prevent knee injuries.
Execution: One Leg -- One foot is placed in front of the other. Your body weight is supported on your back leg, your front heel is off the floor and your toes are just barely touching the floor for stability. Slowly lower your body and then raise it up using the back leg and squeezing through your glutes. Keep your abdominals tight, spine neutral with your head up and your body weight on your back leg. The working leg knee should flex no farther than about 75 degrees, to avoid injuring the knee. Reach for an invisible or a real chair with your glutes as if you were going to sit down.
Both Legs: Your legs and feet may be placed in a variety of positions - feet together to wide apart with toes forward or turned out. Keep weight evenly balanced and lower and lift your body. Lower no further than having your thighs parallel to the floor. Keep head and chest up during the exercise, be sure the knees are bending and you are using your glutes to complete the exercise. Do not just let your upper body ‘bow' down and then lift up.
Lunges - Body Resistance, Free Weights, Machines (Smith Machine)
Position: Knees follow the toes throughout the exercise. Be sure to keep knees and toes pointing in the same direction.
Execution: Standing - May be done on the floor or with the use of a platform. Place one foot in front of the other with your weight evenly distributed, abdominals are tight, head and chest are up and your spine is in a neutral position. Legs need to be placed far enough apart to allow the front knee to remain positioned over the ankle as you lower your body down (2' to3' apart depending on leg length). Lift the heel of the back leg and lower your body straight down by bending both knees. Your weight should not shift forward or go over the front toe. The front knee does not flex beyond 90 degrees and remains centered over your ankle. Do 10 to 12 repetitions and change legs. Alternating lead legs (either to the front or the rear) while standing also is a great workout. They are almost like walking lunges with the lead leg changing with each return to the standing position.
Walking - Form is the same as above however you are walking across the floor as you complete each rep. You may alternate legs or repeat with the same lead leg all the way across the floor and use the other leg as lead on the way back. Your steps should be big enough so you really feel your glutes and thighs contracting; however, not so big as to compromise form or stability.
Pelvic Tilts - Body Resistance
Position: Lie on your back on the floor with your feet on the floor or a platform (for added resistance). Feet may be placed flat or your toes may be raised so you are resting on your heels.
Execution: Keep your abdominal muscles tight and your back strong with a neutral spine. Be sure not to arch the back. Squeeze your glute muscles to lift your pelvis off the floor. You can keep both feet down, extend one leg, cross one leg over the other, have your feet wide apart or close together for variation. Play with your exertion and relaxation counts for fun and variety. Keep your upper body relaxed during this exercise.
Glute Squeezes - Body Resistance, Resistance Bands/Tubing, Machines (Glute Press, Leg Press)
Position: Standing; Elbows and Knees; Machines, follow their directions
Execution: Standing - Supporting leg is slightly bent, abdominal muscles tight, spine in a neutral position with chest and head up. You may use tubing, bands or body resistance. The working leg may be bent or straight, and the working knee is placed behind the supporting leg knee. Now, extend this leg behind you by tightening your gluteal muscles. Exhale as you extend and inhale on the return movement. The movement is small and should not cause pain or tension in your lower back.
Elbows and Knees (on ‘all fours') - Body weight is evenly distributed with spine in a neutral position. You may use bands, tubing, body resistance or free weights (leg weights around your ankles or a dumbbell placed behind the knee of a bent leg). Extend one leg behind you and shift your body weight slightly to the arm on the same side of the body as the leg you are working. This helps keep your hips square, spine aligned and body balanced. Your working leg may be bent or straight - if straight, turn your toe in slightly to focus more of the work on your glute muscles. Concentrate on using the glute muscles as you lift and lower your leg. Your leg should lift no higher than your hip bone. Do not let your back arch as you lift.
After working your muscles, stretch them thoroughly. Stretch only to the point of feeling a slight tension in the muscles, but no pain. If you feel pain stop the stretch and either modify the movement or choose a different stretch. A great glute stretch is to sit on the floor with knees bent and one foot placed slightly in front of the other. Keeping back straight, bend forward from your hips until you feel a slight tension in your buttocks. Hold that position for 20 to 60 seconds, reverse your foot placement and repeat on the other side.
Another good stretch to do is to lie on your back with knees bent and feet on the floor. Cross one leg over the other at the knee joint, lift both legs in toward your chest and using both hands hold the bottom leg around your hamstrings for support. Repeat on the other side, being sure to hold the stretches for 20 to 60 seconds.
Reminders - Exhale on the exertion phase of the exercise and inhale on the relaxation phase. Play with different counts on the exertion and relaxation phases to add variety and change the intensity of the exercise. For instance, take three counts on exertion, one count relaxation or vice versa, do two counts exertion, two counts relaxation or make up your own variety of counts.
Be sure to maintain neutral posture throughout each exercise. To get into neutral posture while standing, curl the hips forward and under and then press them back and out. At the approximate center of those two extremes is your neutral alignment. Make your workouts fun as well as beneficial.
As with all exercise programs, be sure to seek your physician's approval if you are new to exercise, have not exercised within the past year or have any health problems that
Keeping yourself hydrated while working the derriere will make it even more effective. 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. Now, starting working out.
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.
Reflections of Self
We Are All Mirrors for Each Other
When we look at other people, we see many of their qualities in innumerable and seemingly random combinations. However, the qualities that we see in the people around us are directly related to the traits that exist in us. "Like attracts like" is one of the spiritual laws of the universe. We attract individuals into our lives that mirror who we are. Those you feel drawn to reflect your inner self back at you, and you act as a mirror for them. Simply put, when you look at others, you will likely see what exists in you. When you see beauty, divinity, sweetness, or light in the soul of another, you are seeing the goodness that resides in your soul. When you see traits in others that evoke feelings of anger, annoyance, or hatred, you may be seeing reflected back at you those parts of yourself that you have disowned or do not like.
Because we are all mirrors for each other, looking at the people in your life can tell you a lot about yourself. Who you are can be laid bare to you through what you see in others. It is easy to see the traits you do not like in others. It is much more difficult to realize that you possess those same traits. Often, the habits, attitudes, and behaviors of others are closely linked to our unconscious and unresolved issues.
When you come into contact with someone you admire, search your soul for similarly admirable traits. Likewise, when you meet someone exhibiting traits that you dislike, accept that you are looking at your reflection. Looking at yourself through your perception of others can be a humbling and eye-opening experience. You can also cultivate in you the traits and behaviors that you do like. Be loving and respectful to all people, and you will attract individuals that will love and respect you back. Nurture compassion and empathy and let the goodness you see in others be your mirror.
Low Sugar Christmas Cookies with Cream Cheese Frosting
Serves: 60 cookies/5 dozen
Carbs Per Serving: 5.6 g
Prep Time:<45 minutes
Skill Level: Easy
Christmas cookies are traditionally sugar cookies though other flavors may be used based on family traditions and individual preferences. Christmas cookies are cut into various shapes related to Christmas. Since the 1930s, children have left cookies and milk on a table for Santa Claus on Christmas Eve, though many people simply consume the cookies themselves. But check this out... while seemingly harmless these cookies can be loaded with sugar leading to Santa's Type II diabetes and our big fat Santa like bellys. Here's a recipe that cuts out the sugar but leaves all the flavor of this Holiday favorite.
1 1/2 cups butter, softened
1 cups Fructevia, Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder
1 teaspoon vanilla extract
5 cups whole grain unbleached flour
2 teaspoons baking powder
1 teaspoon salt
1. In a large bowl, cream together butter and Fructevia, Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder until smooth. Beat in eggs and vanilla. Stir in the flour, baking powder, and salt. Cover, and chill dough for at least one hour (or overnight).
2. Preheat oven to 400 degrees F (200 degrees C). Roll out dough on floured surface 1/4 to 1/2 inch thick. Cut into shapes with any cookie cutter. Place cookies 1 inch apart on ungreased cookie sheets.
3. Bake 6 to 8 minutes in preheated oven. Cool completely and then frost.
Cream Cheese Frosting (Great On Holiday Cakes Too!)
1 package (8 oz) Low Fat Cream Cheese
1 Tsp. Vanilla
1/4 Cup Fructevia, Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder
Place all three ingredient in mixing bowl and mix by hand until cream cheese is soft and all ingredients are mixed together well. You can use food coloring to add a Holiday flair to these cookies.
Serving Size: 1 cookie
Total Calories: 3544 (5 dozen)
Calories Per Serving: 59
Total Fat: 3.4g
Saturated Fat: 1.0 g
Cholesterol: 12 mg
Sodium: 98 mg
Total Carbohydrates: 336 g
Carbohydrates Per Serving: 5.6g
Dietary Fiber: 1.2
Total Protein: 1.5 g