Eating Less But, More Often
how a pacing your meals can help you drop holiday weight
Adopting a pattern of eating smaller, more frequent meals provides a number of benefits to both your health and weight loss goals. You're less likely to overeat, and you'll have a regular influx of energy to help keep you active. All the while your body will be burning calories more efficiently.
The conventional method of eating more frequently is to have three meals a day, plus two or three snacks between meals. But if possible, try eating more consistent amounts throughout the day with mini meals.
Plan to eat about every three hours. Count the number of hours you are awake in a typical day, and divide by three. For example, 6 am to 10 pm would be 16 hours or about five mini meals spaced about three hours apart.
A quick and easy way to plan meals is to think half! For instance, enjoy half of your lunch at noon, and then eat the rest 3 hours later.
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The Future Is A Big Adventure
Sooner or later, those who win are those who think they can. The cards you're dealt in life are less important than the way you play them. Every day you face a new deck and new cards.
Carve out a niche for yourself in your imagined future. Begin immediately to think and feel yourself as successful. To achieve your goal in life, you need to project your end result.
Focus on your future, not your past. Prepare for your future, don't live in the past. Relish your good memories and use any bad ones as lessons in life.
Think of the elation, the satisfaction, the joy you'll feel when you've achieved your objective. Carry these ecstatic feelings with you every day and they will bring your desired goals into view.
Success is waiting for you.
Lost Your Groove?
Here's a Few 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.
Feel Your Emotions
"The key is to not resist or rebel against emotions or to try to get around them by devising all sorts of tricks; but to accept them directly, as they are."
-- Takahisa Kora
Emotions are energy in motion. They bring us information if we are willing to experience them. Unfortunately, many of us are afraid of the energy of emotions and so we automatically resist them. And when we refuse to experience our emotions, we block them up. They become trapped and that entrapment drains our energy and brings continuing discomfort.
Don't let emotions push you into action or reaction. Just STOP and PAY ATTENTION. Allow them to be and to speak to you. Once they are acknowledged, their energy is released.
"Instead of resisting any emotion, the best way to dispel it is to enter it fully, embrace it and see through your resistance."
-- Deepak Chopra
"We have to become more conscious of our feeling-world. By learning to identify the ‘emotional baggage’ and manage our feeling-world reactions, we can view life based on current information instead of being held captive by our past."
-- Doc Childre
"Our feelings are our most genuine paths to knowledge."
-- Audre Lorde
All Natural Sugar Free Blackberry Pie
Makes approximately 12 servings
1 1/3 cup Steviva Brand Stevia Blend
1 tablespoon Steviva Brand Stevia Blend
4 tablespoons cornstarch
1 tablespoon grated lemon peel
6 cups blackberries (you can use raspberries, strawberries, blueberries or whatever...)
1/8 teaspoon cinnamon
1 tablespoon water
2 cup almond meal
4 tb sp Steviva Brand Stevia Blend
6 tb sp reduced fat margarine
Preheat oven to 400° F Lightly butter a 9" pie pan. Melt butter, in a small bowl mix almond meal and Steviva Brand Stevia Blend. Add butter and extract. Mix well. Press mixture into pie pan, over bottom and up sides.Bake at 400° F for about 10 minutes. Keep checking it, you don't want it to burn. Should be somewhat brown.Cool crust and put in freezer while you are making filling.
Preheat oven to 375F. Mix 1 1/3 cups Steviva Brand Stevia Blend, cornstarch, water and lemon peel in a large bowl. Add berries and toss to combine. Fill previously prepared almond meal pie crust with filling. Bake until juices bubble, about 1 hour. Transfer pie to rack. Mix remaining 1 tablespoon Steviva Brand Stevia Blend and cinnamon in small bowl. Sprinkle over pie. Cool before serving.
Total Calories: 1563
Calories Per Serving: 130.25
Total Fat: 134.9g
Saturated Fat: 10.9g
Total Carbohydrates: 63g
Carbohydrates Per Serving: 5.25g
Dietary Fiber: 33.5g
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