From the RD Archives - The Authoritative Voice for the Stevia Industry

3 Healthy Habits that Aren’t Just for Weight Loss

By: Jill Weisenberger, MS, RDN, CDE, FAND —

It’s common for dieters to bump up their exercise, trim portions, eat more low-calorie foods and make other positive lifestyle changes. But should people who aren’t worrying with their weight make these changes? Here are three healthy living strategies worth doing whether we want to lose weight or not.

Healthy Habit #1: Move!

Exercise does far more than burn calories. Yes, it does help manage weight, but even without weight loss, exercise improves insulin resistance and decreases markers of chronic inflammation. Regular exercise is associated with reduced risks of heart disease, some cancers, type 2 diabetes, high blood pressure and more. It strengthens bones and muscles, improves mood and increases your chances of living both longer and healthier.^{[i] [ii]} So how much exercise is necessary? Guideline #1 is any exercise (even 5 minutes) is better than none.

The Center for Disease Control and Prevention (CDC) recommends the following for healthy adults:

150 minutes of moderate-intensity aerobic activity each week
At least two muscle-strengthening sessions each week that cover legs, hips, back, abdomen, chest, shoulders and arms

And don’t forget to be active between exercise sessions. Long periods of sedentary behavior are also unhealthful.

Healthy Habit #2: Cut Back on Added Sugars

A mere tablespoon of added sugar or honey contributes 45 – 60 calories, which can add up fast for anyone watching calories. But excessive added sugars are linked to poor health in ways other than weight gain. The American Heart Association recommends limiting added sugars to reduce the risk of dying from heart disease.^[iii] Added sugars may contribute to elevated triglycerides and other metabolic abnormalities.

Healthy Habit #3: Load Up on Non-starchy Vegetables

Non-starchy vegetables like carrots, kale and cauliflower add only about 20 or so calories per ½ cup. Plus, they’re very filling, making them a calorie counter’s good friend. But these nutritional powerhouses are so much more. They provide fiber, potassium, magnesium, folate, and vitamins A, C and K. And they’re brimming with health-boosting phytochemicals, natural plant compounds that interact with other nutrients to shield us from disease. A healthy diet rich in vegetables is linked to lower blood pressure and healthier hearts. It lowers the risk of stroke, type 2 diabetes and several cancers too. The federal government’s MyPlate recommends that adults eat at least two to three cups of vegetables daily.

Take steps today to improve your chances for living a long, happy, healthy life. Take a walk, eat vegetables with every lunch and dinner and cut back on added sugars.Resources[i] CDC guidelines on exercise: http://www.cdc.gov/physicalactivity/basics/pa-health/
[ii] Sedentary Behaviors and Subsequent Health Outcomes in Adults Thorp AA, Owen N, Neuhaus M, and Dunstan DW
[iii] American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp

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. Follow Jill on Twitter @NutritionJill and find more at www.JillWeisenberger.com.

5 Ways to Stay Hydrated All Year Long

Hydration is something we think about often during the hot summer months when we’re noticeably thirsty and sweaty, but as the temperature starts to drop from fall into winter, we’re less likely to hydrate as much as we should. Dehydration, which can lead to constipation, kidney stones, and mood changes, is a concern all year long but may be less on our minds during the cooler months.

The Institute of Medicine recommendation for daily total water intake, which includes beverages and food, is 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men.¹ According to a 2013 study, U.S. adults drank an average of 39 ounces of water daily – 60 to 70 percent less than what is recommended.²

Clearly, we need to be doing a better job at hydrating ourselves, no matter what the season. Here are five ways to stay hydrated all year long.

Keep it front and center.

Whether you carry around a reusable water bottle or you keep your favorite cup on your desk, make sure it’s constantly filled and easy to drink from. Some people find they drink more from a straw than an open top or a sport cap bottle – find what works for you and stick with it.

All beverages count and so does food.

Many people think only plain water counts toward daily water intake, but that’s not the case. Juice, coffee or tea, beer or wine, or a diet soda all increase your water intake. Based on the current evidence, caffeinated and alcoholic beverage consumption contribute to fluid intake and do not increase appreciable fluid loss.

However, it’s important to consider the calories that beverages contribute to your dietary intake. Fluid intake can contribute a wide range of calories to your intake. For example, plain or carbonated water contribute zero calories while an 8 oz serving of a full calorie beverage can exceed 100 calories.

Food also adds to daily water intake, with water-rich fruits and vegetables contributing the most. Tomatoes, watermelon, cucumbers, strawberries, and broccoli are all at least 90 percent water by weight. Sounds like the makings of a hydrating salad! Soup is also a great way to boost your fluid intake and stay warm during colder months.

Make it taste good.

Plain water is the purest, most natural form of hydration, but it’s not so easy to drink nearly 100 ounces – about 12 cups – of water every single day. Luckily there are many delicious ways to boost the flavor of our drinks without adding calories and sugar. Try adding sliced cucumbers, limes, or the tops of strawberries to your glass of water. You can even get a water bottle with an infuser to take your “spa water” (as I like to call it) on the go. Or add a drop or two of a liquid water enhancer for a flavor boost. Look for ones made with low- and no-calorie sweeteners like stevia.

Keep it room temperature.

One of the reasons so many people reduce their water intake in the fall and winter is the cold temperatures. You’re not looking to quench your thirst as much when it’s snowing out and an ice cold drink is the last thing you want when you need to warm up. To help with this problem, keep your water bottle at room temperature and rely on warm beverages like coffee and tea to increase your fluid intake and stay warm. Just be mindful what you add to those hot beverages and stick with low-fat dairy and low- or no-calorie sweeteners to keep calories and added sugar in check.

Enjoy your favorite beverages.

No matter what season it is, there’s no reason not to drink what you love. Even higher calorie beverages can be part of a healthy, balanced, and well-hydrated diet, as long as you take some measures to make them healthier. For example, start your morning with a protein-rich drink like this Blueberry Pomegranate Smoothie and this winter warm up with a cup of Cinnamon Hot Chocolate made with low-fat milk, unsweetened cocoa, and a stevia sweetener.

References

Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Institute of Medicine Panel on Dietary Reference Intakes for Electrolytes and Water, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes Washington, D.C. National Academies Press 2005.
Drewnowski A, Rehm CD, Constant F. Water and beverage consumption among adults in the United States: cross-sectional study using data from NHANES 2005–2010. BMC Public Health. 2013;13(1):1068.

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.

The Power of a Morning Ritual

Though clients come to me for diet advice, they typically need much more than just guidance on what to eat. Because it’s so hard to develop good eating and lifestyle habits, we talk a lot about forming and breaking habits and nurturing the proper mindset. I’ve discovered that setting a good tone for the day helps to both attain a positive attitude and to stay intentional throughout the day. That’s why I talk to my clients about establishing a morning ritual.

Ritual versus Routine

A ritual is not the same thing as a routine. A morning routine might involve exercising, showering, dressing, reading the paper and eating breakfast. Because we’ve done it so many times before, we know what to do and in what order without having to do much thinking. A ritual may involve these same mundane chores, but a ritual takes on a meaning beyond getting a task completed. Rather, the focus is on the process of the task or an appreciation of its side benefit. With a ritual you have the added value of feeling energized, focused, grounded, clear headed or some other additional benefit beyond completing something on your to-do list. Some common morning rituals include meditation, exercise, journaling, yoga, reciting affirmations and setting daily intentions, such as a remaining patient with a difficult coworker, experimenting with a new stevia recipe and following through on your plan to snack only on fruit.

I found a meaningful morning ritual a long time ago and have continued with some version of it for well over two decades. Instead of rushing out the door or upstairs to my home office, I gift myself time to sip my coffee while having a meaningful conversation with my husband. I spend time thinking about my goals for the day and their potential obstacles and simply center myself for what might be in store. An important part of my morning ritual is my jog. It has become my meditation with the consistent steady sounds of my footsteps and my breath. By the time I’m home from jogging, I have set my intentions and feel mentally prepared for my day.

5 Steps to Forming a Morning Ritual

There are many ways to go about forming a meaningful ritual. These 5 steps are just one way I help clients find their ideal way to start the day centered and intentional.

Commit a few extra minutes. You may want to get up a little earlier or save time by setting out your clothes and breakfast dishes the night before. Acknowledge that this is important time. There’s no reason to feel guilty for giving yourself the gift of not rushing to start your daily chores. By letting family members know that you’ve set aside time for yourself, they can help you protect that time.
Chose a morning ritual to try out. Scan your past activities to identify ones you’ve enjoyed and found meaningful. Or consider something brand new that’s intrigued you. Would you like to meditate, read poetry, walk in nature, journal about your thoughts or goals? Pick any one thing to start. Be creative and open to new things. If something interests you, go for it. It’s okay if it’s not someone else’s idea of a morning ritual.
Determine the time. Consider your schedule to pick an appropriate time. Some people will prefer to engage in their activity shortly after waking up. Others will want to wait until kids have gone to school or a spouse is out for a run.
Experiment for at least a few days. Like with most health and wellness habits, it takes time to work your way through your new ritual to find what you like and what works. Stick with something for a few days and tweak as necessary. It’s okay to experiment with a few rituals until you find something doable and meaningful.
Be consistent. Keep at it and guard your ritual. If you’re short on time one day, that’s okay. Just do what you can. If you wish for 30 minutes, but have only 10 – or even less – modify your ritual for the time you have. That consistency will help you maintain your ritual long term.

These tips work equally well to help you start an exercise routine. If that interests you, just try it. Months down the road, you may find that it’s become part of your morning ritual too. Cheers to a beautiful start to your day!

Jill Weisenberger, MS, RDN, CDE, CHWC, 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.

How to Make Recipes Your Own: Pumpkin Edition

Some people cannot wait until the calendar turns from August to September, just so they can enjoy a variety of seasonal pumpkin food and drink offerings for the rest of the year! Some folks don’t enjoy pumpkin-spice everything, but I, for one, am totally team pumpkin. I love the nostalgia related to the taste and smell of pumpkin. Even though the season is winding down, I still try to use pumpkin year round. Pumpkin is low in calories, but rich in fiber, vitamin A and other essential vitamins – making it a great addition to a healthy diet.

While the opportunity to try new pumpkin recipes is abundant this time of year, the down side is that many of these foods can be high in sugar, calories, and fat. But fear not pumpkin lovers – we can still evolve our recipes to enjoy healthier versions of the season’s favorites (And really, any time of year is the right time to take control of your diet and adapt recipes).

To celebrate the closing of pumpkin season, I have taken a popular pumpkin recipe to showcase how you can adapt recipes to fit into your healthy diet.

Pumpkin Zucchini Bread

I love fruit and vegetable breads. They can be versatile as a dessert or as a quick breakfast – and they are easy to alter into healthier versions. I decided to modify a recipe for pumpkin zucchini bread, which allows for bonus vegetables! The adapted recipe comes from Taste of Home’s Pumpkin Zucchini Bread.

My Adaptions to the Recipe:

I decided to add whole wheat flour to the recipe to add in more fiber and grains to the bread. I used 1.5 cups all-purpose flour and then 1.5 cups of whole white wheat flour. (Note: You can completely substitute out the all-purpose flour for the wheat flour for a heartier, denser, and higher fiber bread.)
I also substituted ½ cup canola oil (with added omega-3) and ½ cup unsweetened applesauce for the 1 cup of butter. I love using unsweetened applesauce in breads as a partial fat substitute because not only does it cut fat and calories, but it adds in moisture for good texture.
The change that had the biggest impact was replacing the 1 cup of white sugar and 1 cup of brown sugar with 1 cup of stevia for baking. Stevia for baking is not a zero calorie replacement, but a reduced calorie blend of cane sugar and stevia. This product facilitates the browning, taste, and texture which come from sugar in baking while significantly reducing the calories.

The Final Product

The final product was delicious! My adaptions resulted in a tasty, moist bread that I ate for breakfast the whole week. Nutritionally, the changes I made reduced the calories from 176 per slice down to 123 calories per slice, cut fat from 9g to 6.7g, and reduced sugar from 13g down to 3.9g per slice. That is a 9g reduction in sugar in just one slice!

This is just one example of how simple changes can be made to turn a typically high-calorie, high-fat and high-sugar food into something more nutritious. What is one of your favorite recipe adaptations?

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.

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 internationalsteviacouncil.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!

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.

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

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.