Stay Skinny or Get Skinny Through The Hardest Time of The Year!
“11 excellent tips on keeping your weight down through the holidays.”
We are about to go into that time of the year that is filled with sweet treats and over indulgences. Here are a few tips that will keep you thin. If you practice these you will emerge from the holidays without gaining a pound in fact, you will probably lose a few.
1. Eat less. More often. Rather than eating large meals, chop up your eating into smaller portions throughout the day. I found myself eating 3 meals most days and having a snack around 3pm as well as another in the evening. That was enough to keep me from feeling hungry while still eating less in total.
2. Don't eat right before going to bed. I've read this numerous times and don't get why it works, but it does. I set a limit of 3 hours. So I planned to go to bed at midnight, I wouldn't eat past 7pm.
3. Brush your teeth early. For whatever reason, I won't eat when my teeth still feel clean. By brushing them several hours before bed, it was easier to accomplish #2.
4. Kick the sugar habit. If you drink sugared soft drinks (I used to be a Mt. Dew and Coke fan), replace them plenty of water! Or... 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.. This can make a very, very big difference.
5. Eat vegetables before the main course. Whenever possible, I'd make sure to have an ample serving of a vegetable (you get very few calories for the amount you eat) before eating the denser main course--often a meat or fish. You'll need less of the dense stuff to be happy.
6. Get used to leftovers. When you eat out, expect to take some of your meal home. If you eat standard restaurant portions, you'll almost certainly overeat.
7. Shop with calories, sugars and carbs in mind. When you're at the grocery store, spends some extra time reading the labels and nutritional information. You'll probably end up changing your shopping habits along the way. You'd be surprised by the how widely the calorie counts in various granola bars varies, for example.
8. Slow down! When you eat fast, you end up ingesting more food before you body has a chance to figure out that it's satisfied (not full).
9. Drink more water during the day. This is fairly generic advice, but definitely seems to help.
10. Trick yourself with gum. Sometimes we eat out of habit or because it just feels good to get some flavor in your mouth and chew for a while. Find yourself some sugar-free chewing gum and use it when the urge strikes.
11. Reduce the amount of breads, chips, crackers, and salty snacks you eat. A lot of starchy and/or salty food make you want to eat and drink even more. This comes straight out of Atkins diet culture.
Thank you for your patronage.
Have a sensational week!
Steviva Brands, Inc.
Concentration Can Open Any Door
The first law of success is concentration.
Bend all your energies to one point,
and go directly to that point,
looking neither to the right nor the left.
Concentration is the magic key
that opens the door to accomplishment.
Success is the result of well directed energy.
You can, in time, become what you earnestly desire to be,
if you set your face in the direction of the thing you want
and bring all your powers to bear towards its attainment.
When your physical and mental resources are focused,
your power to solve problems multiplies tremendously.
To do two things at once is to do neither.
Nothing can add more power to your life
as much as concentrating all your energies
on a limited set of targets.
The rays of the sun do not burn until brought to a focus.
Lost Your Groove?
25 Solid Tips On Getting It Back And Avoiding Holiday Weight Gain
Remember that great fitness routine you were so into just before you started eating all those holiday cookies and going to parties? Well, if the passage of a few festive weeks threatens to weaken your resolve, you're not alone. Here are some tips for getting started (again), no matter what kind of fitness activity you participate in:
1. Hire a personal trainer for one hour and discuss short-term and long-term goals. It'll give you a good place to start, it'll give you a plan, and it'll motivate you to get moving again.
2. Sign up for an exercise class that you've never tried before. First, you might surprise yourself and find something you like, and second, exercising with other people is usually more fun than trying to get back into a routine by yourself.
3. Spice up your workout. During your first week back at your fitness facility, don't do the same workout twice. If you exercise three days a week, ride the bike on day one, do weight training on day two, and go for a swim on day three.
4. Avoid burn out (and injury.) Don't try to make up all your missed workouts all at once - work up to a regular regime.
5. Get the most out of your fitness investment. 30%-35% of people who join fitness facilities don't actually go - calculate what that costs and remind yourself of the value of your investment in fitness.
6. Give yourself a realistic pep talk. If you've been off the exercise wagon for the holidays, your body isn't going to change overnight. Adjusting your expectations will save you a lot of frustration.
7. Ignore the scale. Is dropping those extra holiday pounds your exercise incentive? Do yourself a favor and stay off the scale for three weeks to give yourself time to actually lose a pound or two.
8. Enjoy an outdoor workout. At least once a week, go outside to exercise (walking, running, cycling, blading, anything...). The varied terrain will challenge your body in ways that a treadmill (or other indoor machines) can't; the fresh air will feel good in your lungs; and if you live in a cold climate, your body will probably burn extra calories just trying to keep warm.
9. Keep an exercise journal so you can reflect on what you've accomplished and write down your new exercise resolutions (goals).
10. Make one appointment with a registered dietitian so you can get your eating habits back in check.
11. Exercise with a friend - a partner will keep you company and keep you motivated.
12. Start a "family workout" tradition. Make exercising with your mate or family a once-a-week affair. It's a good way to get everyone into exercise, it'll mix up your workouts, and if you've got kids, you may find yourself experimenting with exercise options you never thought of (the playground comes to mind).
13. Target your best time. Find the time of day when exercising feels best for you - it's a key component in making any exercise routine work. If you're not an early morning riser, then don't force yourself into becoming an early morning exerciser.
14. Schedule time to exercise in your date book like you would any other important appointment and give it the priority it deserves.
15. Break it up. If you don't have time in the day for an hour of exercise then break it up into two half-hour sessions. For example, do a half hour of aerobic exercise at lunch and schedule a half-hour after work to do weight training.
16. Focus on what's working now. It's true, there are lots of changes that happen to your body when you work out, but many of them won't happen right away. Look for the changes that you will notice immediately: more energy, a better ability to handle stress, more willpower, and the ability to get a better night's sleep.
17. Get aerobic fitness up to speed. Even if your exercise hiatus was a relatively short one (2 or 3 weeks), you've lost a lot of your cardiovascular fitness ability. But fear not, it'll come back.
18. Stay in your target heart rate zone while you're exercising so you know you're getting an effective workout (try using a heart rate monitor!).
19. Getting back to weight training? Whatever you used to do, cut the amount of weight by a third and the number of reps in half and then build up to your pre-holiday routine over the next three weeks.
20. Take care of your lower back - Without exercise, your lower back strength decreases, so risk of injury should be a concern. Think about good form and posture no matter what activity you're doing, and get some instruction on how to properly stretch after exercise.
21. Try swimming if you have the opportunity - it's a great gentle way to get an excellent cardiovascular workout.
22. Focus on short term goals when you're beginning again - like just getting to your exercise facility, for instance - they'll bolster your spirits big time.
23. If you don't like it, then don't do it! Too many of us suffer through exercise. There is too much to choose from to continue something you dislike, so try anything and everything until you find an activity you enjoy.
24. Eat well. You may be anxious to lose those extra holiday pounds pronto, but good food will give your body the nutrients and energy it needs.
25. Get a pre-New Year physical. Give yourself a special gift this holiday season: call your doctor and schedule a check-up. (Think - how long has it been since your last one?) Embarking on a new exercise program is a great plan, but making sure your body can handle it is always a good idea.
Keeping yourself hydrated during your work out 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.
What Messages Do You Need To Hear?
"One word frees us from the weight and pain of life; that word is love."
In exploring the enneagram, Riso and Hudson have identified ‘lost messages’ that we needed to hear as children but didn’t. The absence of these words may be at the heart of our most basic fear. And unconsciously we may still be seeking to hear these words from others.
Review the following messages and note if any one touches you more strongly than the others:
1. "You are good."
2. "You are wanted."
3. "You are loved for yourself."
4. "You are seen for who you are."
5. "Your needs are not a problem."
6. "You are safe."
7. "You will be taken care of."
8. "You will not be betrayed."
9. "Your presence matters."
"Oh the comfort, the inexpressible comfort of feeling safe with a person, having neither to weigh thoughts nor measure words, but pouring them all right out, just as they are -- chaff and grain together -- certain that a faithful hand will take and sift them, keep what is worth keeping, and with the breath of kindness blow the rest away."
-- Dinah Mulock
All Natural Sugar Free Torte Bars
(makes 5 servings)
Skill Level: Easy
1 ½ Cups Almond Flour (Or Hazelnut Or Walnut)
3 Tbs. Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder
½ Cup Steviva Brand Stevia Blend
1 Cup Bake Mix
1Tsp. Baking Powder
½ Tsp. Cinnamon
1/8 Tsp. Ground Cloves
1/8 Tsp. Salt
¾ Cup Butter -- Room Temp
¾ Tsp. Vanilla Extract
2 Egg Yolks
4 Tbs. Fruit Only Preserves Apricot -- Or Raspberry Or Strawberry
Preheat oven to 350 degrees.
Line a 9" square baking pan with aluminum foil. Butter the foil.
Stir together the Nut Flour and 3 Tbs Steviva Brand Stevia Blend or a dash of Steviva Brand Stevia Powder.
In a separate bowl, sift together bake mix, baking powder, cinnamon, cloves and salt. Set both mixtures aside.
Combine the butter, ½ cup Steviva Brand Stevia Blend and the vanilla in a large bowl. Using and electric mixer set on high speed, beat until light and fluffy. Add the egg yolks and beat until fluffy. Reduce the speed to low and add the nut and flour mixtures and mix until just blended.
Spread 1 ¾ cup of the batter into the prepared pan. Top with a thin layer of preserves, leaving a ½ inch border. Spoon the remaining batter into a pastry bag fitted with a ¼" plain tip. Pipe the batter in a lattice patter atop the preserves.
Refrigerate for 20 min.
Bake until the preserves begin to bubble and the crust is just firm to the touch, about 40 min. let cool in pan on wire rack. Using the foil, lift the sheet from the pan. Peel back the foil sides.
Cut into 20 squares.
Sprinkle a little Steviva Brand Stevia Blend on top.
Try All Natural Steviva Brand Stevia Blend and Steviva Brand Stevia Powder!
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