Lifestyle Articles With Stevia

How This Dietitian Took Control of Her Sweet Tooth

When you’re a dietitian, the assumption is that eating healthy comes effortlessly to you. Believe me, that is not necessarily the case. As a kid (and like many adults to this day), I turned up my nose at vegetables, preferred pizza to a healthy, home-cooked dinner and ate sugar like it was nobody’s business. However, as a teenage girl, I became concerned with my weight. Unfortunately, like a lot of girls do, I experimented with all sorts of diets (None of which stuck, of course.). By the time I got to college, I was frustrated when failing at yet another fad diet quick fix for weight loss. I decided I wanted to know the healthy way to treat my body, which is how I found my calling as a Registered Dietitian.

That was just the beginning though. My diet has evolved over years from learning to actually like vegetables, teaching myself to cook, and my biggest challenge – taking control of my love of sweets. I’ve come to the realization that I am never going be able to cut all sugar from my diet; it just wouldn’t be sustainable. So I had to use a little ingenuity to develop strategies that would work for me. Ultimately, I learned how to control my sweet tooth by coming up with strategies that would allow me to indulge it in moderation. Here are some other things I learned:

I make sure good food comes first.

The purpose of eating is to provide your body the nutrients it needs to function. So I make it my priority to eat the healthy food I need before I dive into the treats. Long story short – I have to eat my broccoli first if I am going to eat a cookie!

I learned to cook.

You do not have to be the next Top Chef, but learning to cook and bake opens so many doors when it comes to creating a menu that is both healthy and tasty. You have total control over what goes into your meal, and that can be very empowering. One tip I give my clients is that if you are really craving something you feel is unhealthy, find a healthy version recipe. Every time you eat is an opportunity for good nutrition.

I use stevia.

We do only need so many calories for the day so you do have to choose wisely on how you spend them. Stevia is a great low-calorie sugar alternative. I add it to my tea so my small cup of tea it does not become a calorie bomb. I use it in baking to make my recipes more waistline friendly. Stevia is my go-to for anytime I want some sweetness, but need to keep the calories and excess sugar in check. Check out steviabenefits.org recipes for ideas on how you can use stevia in your diet.

I prioritize sleep.

Fatigue is the arch nemesis of a healthy and balanced diet. Not getting enough sleep wreaks havoc on the hormones that regulate your hunger. You may find yourself snacking all day to try to boost your energy, and unfortunately, it tends to be the sweet stuff we go after. While it’s tempting to stay up and watch the end of that movie or do one last load of laundry….just GO TO BED!

I manage my stress.

Stress is a common reason for indulging a sweet tooth. For many of us, our first inclination is to run to the kitchen when we feel those stress levels building. To take control of your stress is to take control of your sweet tooth. Try replacing stress eating with a healthier coping technique, like reading, mediation, yoga, exercise, crafting, or any activity you find relaxing.

I am open minded when it comes to food.

I don’t discriminate when it comes to food. I love it all, the good, bad, and the ugly. This wasn’t always the case, but I found as I became more willing to try new foods, healthy eating started to feel less restrictive. The more healthy foods I discovered, the less I relied on sweets and junk food to get enjoyment from my meals. You don’t have to like everything, but you should be willing to try anything!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Create a Healthy Vegetarian Diet

Are you thinking of making Meatless Monday, every day? If you’re considering trying a vegetarian diet you should know that going to a plant-based diet can potentially reduce the risk for heart disease, diabetes, and cancer.

However, simply cutting meat from your diet does not always equate to a healthy diet. There are several variances to what is deemed a “vegetarian diet.” Here are some examples:

Lacto-vegetarian: Includes dairy products.
Ovo-vegetarian: Includes eggs.
Lacto-ovo vegetarian: Includes eggs and dairy.
Partial vegetarians: May include one meat source like fish or poultry.
Vegan: Excludes all animal products including meat, dairy, and eggs.

Be Mindful of These Nutrients

Unfortunately, the more restrictive the vegetarian diet, the more potential for nutritional deficiencies. A common mistake is relying too heavily on starches and processed foods in trying to replace meat in the diet. However, with knowledge and planning you can create a healthful vegetarian diet that meets all your nutritional needs. If you are considering going veggie, here are some nutrients you need to be mindful of as you shift your diet:

Protein: Protein is an important part of a balanced and healthy diet. There are plenty of plant-based proteins that can help you to meet your daily requirements such as soy products, beans, lentils, nuts and seeds. Additionally, some grain products like quinoa and fortified cereals also qualify as a source of protein. If you are a lacto-ovo vegetarian, eggs and dairy products are also an excellent source of protein.
Vitamin B-12: Vitamin B-12 is important in the creation of red blood cells and prevention of anemia that is only available through animal sources. If you do not include eggs and dairy in your diet you will want to take measures to supplement B-12 in your diet through supplements, fortified cereals, or fortified soy products.
Calcium and Vitamin D: Calcium is readily available in dairy products. However, if you are avoiding or limiting dairy you can also get your calcium through plant foods such as dark leafy greens (kale, turnip greens, collards, and broccoli) or foods that have been fortified with calcium like orange juice, almond milk, cereals, and soy products. Vitamin D is also a nutrient that you may be at risk for deficiency on a vegetarian diet dependent on your food choices. Be sure to eat an adequate amount of fortified foods or add a supplement to get your daily Vitamin D.
Iron and zinc: Iron and zinc are two nutrients that while available from plant foods, plant sources are not easily absorbed. You can find iron dried beans, lentils, dried fruit, dark leafy greens, and fortified cereals. Eating iron-rich foods with sources of vitamin C, like strawberries, citrus, tomatoes, etc. can help aid absorption.

Balance Your Plate

As mentioned, to have a healthy vegetarian diet you have to take steps beyond just avoiding meat. To create a healthy plate eat a diet rich in fruits and veggies; at least half your plate should be fruit and veggies at meals and snacks. Choose whole grain starches like whole grain pastas, rice, quinoa, couscous, breads and cereals. Include a serving of healthy vegetarian protein with each of your meals to round out your plate. To get started on your vegetarian adventure experiment with this tasty Southwestern Gazpacho Soup.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Stevia: Sweetening the Past, Present and Future

Stevia has an interesting history beginning with its discovery more than 200 years ago. It is thought that the indigenous people of Paraguay used the leaves of the stevia plant for its sweet taste. They would also use it in their beverages and some medicines.

Later, Swiss botanist Moises Santiago Bertoni wrotemore formally about the stevia plant and recorded detailed information about the sweet taste. This was in the late 1800’s, but it would be over 100 years later before French scientists were able to isolate the stevia glycosides. (The glycosides are the parts of the stevia plant that give it its sweet taste.)

Fast forward another 100 years and we find the Japanese using stevia as an alternative sweetener. Approximately 10 years later, stevia started gaining popularity in the U.S. As companies and manufacturers worked to isolate the best tasting stevia glycosides and provide research and information on stevia’s safe use, the high purity extracts (or glycosides) of the sweetener were finally given Generally Recognized as Safe (GRAS) status in the U.S. in 2008 and approved by the European Food Safety Authority (EFSA) in 2011.

Today, consumers will find stevia in thousands of products around the world – including baked goods, frozen desserts, dairy products, beverages, sauces and so much more. While today we use a more refined form of stevia compared with the people in Paraguay hundreds of years ago, the idea remains the same. No matter where we hail from, people all over enjoy a little sweetness in their life.

With that in mind and especially with the warmer weather months almost upon us, why not try this Acai Berry Lemonade? And as you sip this refreshing beverage think back to those first “stevia users” who may have used stevia to sweeten a similar beverage. It seems that stevia definitely has a sweet past, present and future.

The Delicious Differences Between Custard, Pudding, and Mousse

One of my favorite things about being a registered dietitian nutritionist is learning about and celebrating food. And there are so many opportunities to do just that with national food days and months popping up all the time!

There is no shortage of food celebrations in May – it’s the month for celebrating asparagus, salsa, salad, and strawberries. Needless to say, this is a dietitian’s dream to celebrate all these nutrient-rich foods. But in addition to all the fruits and vegetables we consume, we need to make room for some special treats in our diet too. After all, moderation is the key and what’s life without the sweet stuff?!

That’s why I’m glad that May is also National Chocolate Custard Month! I’ll take any opportunity to celebrate chocolate, but I was curious to learn the differences between custard, pudding, and mousse – three desserts that bring up visions of creamy, chilled deliciousness. If you have ever wondered what makes these desserts different, I have the answer for you, plus some delicious recipes to try.

All three of these desserts start with a base of milk and sugar. What’s added in is what accounts for the different consistency and textures of the final products.

Pudding is made by cooking the milk and sugar base and adding cornstarch to thicken the mixture. This leads to a semisolid consistency and creamy texture. It is usually served chilled, but it can be served warm or at room temperature.

Mousse is made by folding beaten egg whites or whipped cream into a cold milk and sugar base. Unlike pudding, mousse is not cooked and the addition of air to the mixture leads to a fluffier consistency and lighter texture. Mousse is typically served chilled or frozen.

Custard is made by cooking the milk and sugar base and adding whole eggs to thicken the mixture. When cooled, the mixture solidifies, leaving you with the jiggly consistency and silky texture.

Now that you know the basic difference between these delicious desserts, how about making some on your own? Enjoy these versions lightened up with Stevia.

Baked Custard with Stevia

Dark Chocolate Pudding

Vegan Dark Night Chocolate Mousse

Jessica Levinson, MS, RDN, CDN is a registered dietitian nutritionist and culinary nutrition expert. She has extensive experience as a recipe developer, writer, editor, and speaker. She is the co-author of We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011), past columnist for the Culinary Corner column in Today’s Dietitian Magazine, and maintains a popular blog at JessicaLevinson.com. Jessica is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Food and Culinary Professionals, and Dietitians in Business and Communications. Follow her out on Twitter, Facebook, Instagram, and Pinterest.

What 22,000 Adults Had to Say About Low-Calorie Sweeteners and Weight Loss

Research on regular users of low-calorie sweeteners has found they have better diets than nonusers. If that isn’t incentive to use them, I don’t know what is! Of course, adding a low-calorie sweetener to your coffee isn’t all it takes to become healthy and thin, but studies show it can be part of a healthy lifestyle for many people and helps them reach their goals. And that’s exactly what the latest study by researchers Adam Drewnowski and Colin Rehm at the University of Washington found.

Since other research has reported an association between low-calorie sweeteners and obesity by simply looking at who was using them and their weight classification, Drewnowski and Rehm wanted to answer the question, “What came first, the weight gain or the use of low-calorie sweeteners?”

In their study, they went back 10 years to see peoples’ weight histories and their intent, or motivation, to lose weight during that time. What they found is the use of low-calorie sweeteners was common among people who were experiencing weight fluctuations and who were trying to return to a lower weight. In fact, nearly one-third of adults trying to lose or maintain weight used low-calorie sweetened products.

As anyone who has lost weight knows, it is easy to regain. When that starts to happen, there is a tendency to resume the weight loss strategies that helped in the past, like using low-calorie sweeteners. Even people experiencing weight gain for the first time and those with the early warning signs of diabetes may decide to use low-calorie sweeteners as a first step to reduce their caloric intake or added sugars in their diet. In both these examples, the low-calorie sweetener was selected after the problem of weight gain or prediabetes was identified, not the other way around.

Asking the Right Questions

Here’s how the study was done.

Information was collected from more than 22,000 adults about their use of low-calorie sweeteners in the past 24 hours, their intent to lose or maintain weight over the past 12 months and their 10-year weight history. Height and weight records were used to classify the participants as normal weight, overweight or obese during the period under investigation and a questionnaire was completed to determine if they had been diagnosed with diabetes.

Drawing the Right Conclusions

What the researchers found was the use of low-calorie sweeteners was associated with self-reported intention to lose weight during the previous 12 months, indicating it was a strategy being selected to help with weight loss. They also found those who reported they were trying to lose or maintain weight during the past 12 months were much more likely to use low-calorie sweeteners, and this was true for participants at any weight, not just those who were overweight or obese. This finding provides the strongest evidence yet that low-calorie sweeteners do not cause weight gain, but are chosen to help prevent it.

They also found those who reported they were trying to lose or maintain weight during the past 12 months were much more likely to use low-calorie sweeteners.

A final conclusion drawn from this research, based on the analysis of the 10-year weight change data, is that obese individuals may have switched to diet beverages made with low-calorie sweeteners after they gained weight. This supports the possibility that use of low-calorie sweeteners may be a useful “marker” to identify people have experienced weight gain and are trying to reduce it.

What Does This Mean For You?

We now have better evidence than ever that low-calorie sweeteners are deliberately chosen by individuals as a weight management strategy and do not contribute to weight gain. Using low-calorie sweeteners in place of sugar is a simple step anyone can take to help reduce their caloric intake as part of a healthy lifestyle.

Robyn Flipse, MS, MA, RDN is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes maintaining a busy nutrition counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets. Reach her on Twitter @EverydayRD and check out her blog The Everyday RD.

Add Some Flavor to Your Weight Loss Plan

Everyone knows that losing weight means making changes in the way we eat and our level of activity. Eating less + moving more = losing weight. But we also need to hydrate. Many times, calories from beverages seem to escape our attention. A glass of wine here, a soda there, and a sweet tea for good measure… we consume calories mindlessly. Before you know it, you’ve drunk way more calories than intended and in turn have blown through your allotment for the day.

So, what kind of beverage choices can you make that taste great and allow you to stay on track? Well, water of course! It’s the obvious choice, right? But let’s be honest – for some, water can be a bit boring. And when you are on a weight loss plan, getting bored with choices can lead you to a rut. Strictly sticking with water may be hard to sustain, making weight loss even more difficult.

The secret to long term success in weight management is the ability to marry a healthy diet with your favorite personal food preferences. Luckily we have products available, like stevia, that can help you find or create beverages that you enjoy while cutting calories.

There has been a lot of controversy about the impact of drinking diet beverages and weight loss. You may have seen news segments and articles on the internet claiming that diet drinks can cause you to crave sweets and worse – gain weight! However, you can’t always believe what you read and headlines can often be misleading. Frequently, these articles with eye-catching titles are more about internet “click bait” and less about the real story.

Click bait aside, the truth is that there is a significant amount of research supporting that diet drinks are in fact a tool in losing weight. One recent study published in the June 2014 issue of the Obesity, looked to assess the impact of diet beverages on weight loss. The 12-week clinical trial directly compared the effects of drinking diet drinks to drinking water alone while on a calorie controlled diet. Low and behold, at the conclusion of the study, not only did both groups lose weight – but the diet drinkers actually lost more! The diet drinkers lost an average of 13 pounds, while the water drinking group lost 9 pounds.

James O. Hill, Ph.D., executive director of the University of Colorado Anchutz Health and Wellness Center, and co-author of the study has commented that not only did the diet beverage drinkers lose more weight, but they also reported being significantly less hungry. So, if you have been struggling to increase your water intake and reduce your liquid calories; replacing caloric beverages with diet drinks can be a safe and effective way to help you bridge the gap and reduce calories to promote weight loss.

Here are some suggestions for using stevia to naturally sweeten your beverages.

Try adding a few drops of lemon stevia to a glass of sparkling water and drop in a few frozen raspberries to keep it cold. You will have a pretty and refreshing drink for the same amount of calories in a regular glass of water.
Sweet and Soothing. Do you crave something sweet after dinner? Combine a cup of skim milk with one tablespoon unsweetened cocoa powder and add a drop of vanilla stevia to taste. This is an excellent replacement of a high calorie dessert at only 90 calories, and milk provides a great source of calcium and protein.
Green Tea. Many of us look to soda or sugary coffee drinks to get through the midday slump. When that “3 p.m. feeling” comes on, try tea for a nutritious and healthy alternative. Try brewing a cup of jasmine green tea and adding a packet of stevia. This can give you the boost you need and save you calories!

Welcome Warmer Weather with a Garden

I can’t remember a time when I didn’t love food. My love of eating and trying new foods, especially health-boosting plants, eventually led me to a love for cooking. These days, I love to have fun in the kitchen and create new combinations of my favorite foods, try spices I’ve never cooked with before and experiment with ways to “healthify” my recipes. That means reducing saturated fats, sodium and added sugars and using plenty of fruits, vegetables and herbs.

In recent years, I’ve been fortunate to learn more about how food goes from farm to table. I’ve met farmers and others in the food industry who play a role in delivering safe and delicious food. Something else unexpected happened: I got interested in growing food! No, I’ll never be a farmer, and I’ll probably never be able to prepare a meal entirely from food my family grows, but I do get a thrill from watching my small fig tree go from a bare stick to an actual tree that sprouts leaves in early spring and grows tiny brown fruit late in the summer. Maybe this will be the year of my tree’s young life that figs will grow big, juicy and plentiful. Also in my yard are tomatoes, cucumbers, asparagus, eggplants and herbs, herbs and more herbs. At various times, we’ve grown lettuce, peanuts, broccoli, sunflowers, peppers, pumpkin, cantaloupe, blueberries, strawberries, summer squash and a few other summer vegetables.

For the Love of Gardening

In addition to nature’s bounty, there’s plenty to love about gardening, whether you choose to grow food or flowers.

You experience the joy of nurturing and creating. Putting your hands in the dirt and tending to something growing is calming, satisfying and, to many people, spiritual.
Gardening helps you unplug from a noisy, fast-paced world.
You can pick your crops at their peak of ripeness and when you’re ready to eat them. Fresh fruits and vegetables provide the most nutrition when they are eaten shortly after harvest. It is very rewarding to go out in my backyard just before dinner to pick a few asparagus and herbs and toss them lightly with oil before heating and then eating.
If you grow fruits and vegetables, you might eat more of them. And that’s critically important, as most Americans fall woefully short of the recommended servings of these disease-fighting foods.
Gardening gives you exercise with a purpose. Bending, stretching, digging, even pulling weeds count as light exercise. This is a terrific way to decrease our sedentary time. Too much sitting and too little activity are linked to chronic diseases like type 2 diabetes and heart disease.

Even if you’re not ready to dig into the earth or if you don’t have a yard to dig, you can enjoy a small container garden. Visit a nursery to pick out a container and a few types of seeds or plants.

Serve Up Nature’s Bounty Deliciously

This is the most delightful time of year to bring a boatload of nutritious fruits and vegetables into your kitchen. The freshest produce burst with flavor and often need nothing more than a good rinse before serving. Enjoy tomatoes, cucumbers, berries and so many more spring and summer beauties straight out of hand. Try these simply prepared combinations too, all of which are made sweeter and more delicious with stevia extract. Interestingly, stevia is a plant related to a common flower that may be in your garden – chrysanthemum or mum, for short.

Place sliced fresh tomatoes and peaches on a plate. Sprinkle with fresh basil leaves, and drizzle with a dressing of sherry vinegar, olive oil, stevia and salt and pepper.
Freeze your favorite combination of berries. Using a food processor, mix frozen berries, water and stevia until mostly smooth. Freeze the mixture in a popsicle mold or ice tray for a frozen treat.
Flavor iced tea with lemon or orange slices, stevia and either basil or mint leaves.

I hope you’ll get outside and grow something delicious!

Jill Weisenberger, MS, RDN, CDE, FAND has worked as both a nutrition counselor and a diabetes educator in the hospital and research settings, and now in private practice in Newport News, VA. Jill is the author of Diabetes Weight Loss – Week by Week and two upcoming books, The Overworked Person’s Guide to Better Nutrition and 21 Things You Need to Know about Diabetes and Your Heart. She is a member of the Academy of Nutrition and Dietetics, the American Association of Diabetes Educators and the American Diabetes Association. Jill is a paid contributor to Steviabenefits.org. Follow Jill on Twitter @NutritionJill and find more at www.JillWeisenberger.com.

Keep Up Your Fruits and Veggies This Winter

Eating a diet rich in fruits and vegetables is one of the most important steps to take in maintaining good health. However, it is not a surprise that this is where Americans tend to struggle the most in the quest for better health. As the seasons change and we go from the fall harvest to winter, many of our favorites disappear or become quite pricey.

And while it may seem like so much produce is out of season, there actually are some super tasty fruits and veggies that come into season during winter. Here’s a rundown of seasonal winter produce that can help bolster your nutrition this winter.

Persimmon

There are two types of persimmons, the Hachiya (shaped like an acorn) and Fuyu (shaped like a squashed tomato.) Persimmons are an excellent source of Vitamin A and fiber at only approximately 120 calories. A ripe persimmon has a rich and sweet flavor that make it great as a stand-alone snack or addition to recipe. Note: You want to be sure the persimmon is completely ripe otherwise it can taste bitter and starchy.

Pomegranate

The pomegranate is a very sweet fruit made up of little seeds. The pomegranate is a great source of fiber, folate, Vitamin C and Vitamin K. It can be a bit labor intensive to pull the seeds from the pomegranate, but it is well worth the effort as you will end up with several servings of seeds. Sprinkle them on a salad or maybe try Cranberry Pomegranate Sauce this holiday season for a fun low-sugar twist on cranberry sauce.

Kiwi

This sweet little jewel of a fruit comes into season in the wintertime. The kiwi is a good source of Vitamin C, Vitamin E, Vitamin K, copper, fiber, and potassium. Easy to peel, they are a tasty and healthy snack at 42 calories.

Snow Peas

Snow peas are a rich in nutrition as a good source of Riboflavin, Vitamin B6, Pantothenic acid, Magnesium, Phosphorous, Potassium, Fiber, Vitamins A, C, K, Thiamin, Folate, Iron, and Manganese. They are also very low in calories at approximately 35 calories for a 1 cup serving. They make a fantastic low-cal midday snack or can be used to add a fresh crunch to any dish or salad.

Parsnips

If you enjoy carrots, you will like the parsnips. While parsnips are lighter in color, they have a similar taste and texture to carrots. They are a good source of Potassium, Vitamin C, Folate, and Manganese. Use parsnips as a way to mix up your usual recipes and make fun, healthy winter recipes.

Winter Squash

The term winter squash encompasses several varieties of squash such as Butternut, Acorn, Delicata, and Spaghetti squash that are highly available in your local grocery in the winter months. While nutrition will vary between squash, they all are low in calories and high in fiber for a healthy winter veggie option. You can roast them or mash them, or even use them as a pasta alternative. Try this Roasted Butternut Squash with Goat Cheese replacing the sugar with stevia to keep it light. There are no limits to the ways you can prepare these winter veggies!

Check out the seasonal recipes section on www.steviabenefits.org for more recipes to keep you warm this winter.

Ask an Expert

The recommendations to decrease sugar in our diets are increasing. Thankfully, Stevia is here to help! Stevia is a low-calorie sweetener that is a great alternative to sugar for those looking to reduce sugar and calories in their diet. If you are new to using stevia, or have never tried it before, you may have some questions. Carolyn Reynaud, a registered dietitian, answers your stevia questions for you.

I have been drinking at least 3 cans of lemon< diet cola for at least 4 years. I heard last night that Stevia causes cancer. How should I proceed? I made an appointment with my doctor but that is a month away, I have thrown out the three cases I had at I am home. Are other products tainted? I have not seen Stevia printed on any other cartons. Please let me know as I am concerned. Does Stevia sweeteners cause cancer? My Wife said she heard it on TV.

Stevia has GRAS (Generally Recognized as Safe) status with the FDA, deeming it safe for the general population. A food ingredient has to go through a substantial amount of study to be granted GRAS status. In researching safety of stevia, any links to cancer are explored. Current research does not support that stevia causes cancer. While not an exhaustive list, the support includes a recent review published in Food and Chemical Toxicology, and the American Cancer Society opinion that also supports that stevia appears to be safe when used in moderation. While hearing a story on the news can certainly cause some alarm, it sounds like the story did not capture the whole picture.

Does the sweetener stevia have any chemicals in it?

The sweetening component of stevia is actually an extract called rebaudioside so you may also see this term related to stevia. When grocery shopping, you can purchase pure stevia or other variations. Many brands have crafted stevia blends (in which stevia is blended with another ingredient) to make it easier to use while providing a sweet taste. When you are in the shopping aisle, I would suggest reading the ingredient list to determine the blend that works best for you. It may also be helpful to taste several varieties as the blends will all sweet taste but may taste differently.

I have read that low calorie sweeteners add to belly fat supposedly because they are not natural, the body does not process them like food, but stores them as fat. Is this true? I've been trying to get rid of belly fat for quite some time now. Unfortunately, I drink a lot of diet sodas. Also, I have read that Stevia, because it is a natural substance from a plant does not contribute to belly fat like the others do.

What contributes fat overall is taking in more calories than we need. Low calorie sweeteners do not contribute to body fat but actually aid in reducing excess calories to help lose or manage body weight. Stevia is one of those sweetener options. You’re right, Stevia is an extract from the stevia leaf and when our bodies metabolize stevia it does not get absorbed but is excreted it in our urine. Therefore, we are taking in negligible calories when consume stevia – making it virtually calorie free, and a good choice if you are looking to reduce body fat. Improvements to your diet and physical activity habits can help reduce your overall body fat and your overall health. However, any claims that a food or supplement specifically targets a region of body fat are likely untrue. People store fat in different areas of their body for many reasons. Rather than trying to target a specific area, most people are more successful at reducing overall body fat stores while physical activity can be used to improve the tone and size of the muscles and can change your overall body shape.

Does Stevia neutralize calcium intake?

Stevia does not inhibit the absorption of calcium and it can be a good option as a sweetener in foods that are calcium sources like milk and yogurt.

I understand that some Stevia products have a bad taste or after taste. Which brands more palatable?

We all have different taste preferences, so which brand is the most palatable is pretty subjective. This is one of the reasons we see so many different stevia options on the market. To find the brand and product that works best for you I would suggest reaching out to the manufacturers for free samples; or asking your local grocer if they provide samples. See which version your taste buds prefer.

Are cookies made with stevia sold in stores? If so, what brand, and what stores sell them?

Food product options are going to vary by store and region. To see if stores in your area sell cookies containing stevia I would ask your local grocer what they have available. Also, many stores have a specialty section where you can commonly find available stevia products. If you are unable to find stevia cookies in your area, there are many recipes online for baking stevia sweetened cookies at home. Since stevia is freezer stable, you can double your batch and freeze some for later.

What is the difference between regular stevia and Stevia in the Raw?

There are numerous brands that make sweeteners using stevia and Stevia in the Raw is simply one of these products made by the company In The Raw.

Can stevia be used like sugar in retarding fruit spoilage? For instance -- cutting strawberries in half and sprinkling layers in a jar w/sugar will keep them in the fridge for longer than it ever takes my family to eat them! Will stevia work this way?

Pure Stevia does not have the same properties that sugar does in preventing spoilage. However, there are products available that blend Stevia with pure cane sugar for a lower calorie option to pure sugar to prevent browning.

If I wanted to substitute Stevia for pure cane sugar in baking, what would the ratio of Stevia to sugar be?

The ratio of stevia to sugar can vary between products and brands. To determine the right ratio for the product you have at home, I would check the packaging for the equivalents or go the manufacturer’s website.

I have started a ketogenic diet. I am also a restaurant owner. I’m loving the whole concept. I am trying to learn more about using stevia in some of my recipes. For example, I have a recipe that I use 3/4 cup of sugar in a sorbet. Can I use liquid stevia, stevia extract or a powder/granule style of stevia.

Stevia can be used in many recipes to reduce the carbohydrate content of many foods and beverages. Whether you use liquid, granular, or powdered stevia will likely depend on the type of recipe and the other attributes that sugar is contributing. For example, liquid stevia may be better in liquid products while powdered stevia may provide the texture necessary for many baked goods. It is important to remember that Dietary Guidelines recommend most Americans consume 45-65 percent carbohydrates so a ketogenic diet may not be advisable.

Fine-Tune Your Back-to-School Routine

Heading back to school can be an exciting but stressful time. Good bye to the slow pace of summer and hello to early mornings, rushing out the door. It can be easy to get overwhelmed by a hectic schedule and start ditching healthy behaviors. Planning ahead and creating a healthy back-to-school routine can make for a smooth transition for you and your kiddos.

Here are some tips for a seamless (and healthy) back to school transition:

Start Early

Get ahead of the game by starting your bedtime routine a week BEFORE going back to school. This way, those first mornings will run like clockwork. Make sure your kids are getting adequate sleep for their age. Kids that do not get enough sleep may be cranky, have trouble getting along with others, and have trouble paying attention.

Healthy Breakfast

Set your alarm to make time for a healthy breakfast before school. Starting the day with a healthy breakfast is linked to better concentration, lower cholesterol, and a decrease risk of diabetes, heart disease, and obesity in kids. Short on time in the morning? You can make and freeze these easy Healthy Breakfast Burritos for a grab-and-go breakfast, or whip up this delicious Blueberry Mango Smoothie

Balanced Lunch

A well-balanced lunch can help keep your kid’s energy levels up for the rest of the day. A balanced lunch contains whole grains, fruit, vegetables, dairy and a protein. For example, try a whole wheat pita stuffed with hummus, cucumber and tomatoes with a side of strawberries and a Greek yogurt. Use insulated lunch boxes and thermos to help keep cold food cold and warm food warm. For more lunch ideas check out the Back to School board on Pinterest.

Fit in Exercise

The Physical Activity Guidelines for Americans recommends that kids get in at least 60 minutes of physical activity per day. After a long day of learning have your kids blow off steam by riding bikes, running, swimming, skating, or playing outside. Exercise can be a family affair, as well. Take a walk, play a sport or a bike ride as a family. This is a great way to spend time together and promote physical fitness for everyone.

Eat Together as a Family

Family dinner is a nice way to catch up on everyone’s day and teach your kids about healthy eating. Research indicates that when families eat together, kids are more likely to eat healthfully, do better in school and have higher self-esteem. To get more buy-in from your kids, let them participate in preparing dinner. This helps them feel more invested in your meals, teaches them important cooking skills, and can eventually be a time saver for you.

Don’t Overschedule

You may want to introduce your kids to as many hobbies, sports, skills as possible, but kids can get overworked and stressed too. Not only do kids experience stress, but they are effected by your stress level, as well. Be realistic about what fits into your family’s schedule. Make sure there is still room for play, relaxation, and family time.