Is STEVIA such a good alternative?

... Sweeter than sugar ... Can lower blood pressure ... Lowers blood sugar ... Is it natural? ... The sugar of the future? .... 

What is Stevia and why is it so famous?

Stevia is a plant native to South America and like sugar cane, it has the wonderful quality of sweetening what it touches.  Used in Paraguay for centuries as a sweetener by the Guarani natives, in 1900 it was discovered that this little plant was able to sweeten 200 times more than sugar.  

The plant was named Stevia Rebaudiana, able to sweeten more than sugar but without calories or increasing blood sugar and without sugar’s side effects.  Within the Stevia leaf we can find several substances: stevioside and rebaudioside, that are responsible for its sweetness.  

Some studies have shown that steviosides have the ability to lower blood pressure, blood sugar levels and even help reduce tooth decay.  The rebaudioside moreover, proved not to have any effect beyond the sweetness, and thus was considered safe for consumption by any person.  

Thanks to these qualities, Stevia has become a good natural alternative to sugar and synthetic sweeteners on the market.  Whether you suffer from diabetes, are on a low -carb diet or just like to take care of your health, Stevia is the first natural and healthy alternative to eating sweet.

Stevia is heat resistant, so it can be used for cooking, baking and can be mixed with any food without altering its taste.  Since it is much sweeter than sugar, it takes very small amounts to achieve the sweetness you like.

APPROVED FOR HUMAN CONSUMPTION

After reviewing more than 300 studies evaluating the safety of Stevia, in 2006 the World Health Organization (WHO) declared that there is no evidence that Stevia poses a health risk.  Later, in December 2008, it was authorized in America, and finally in November 2011 in the European community.

If you're interested in trying this new alternative, you can start by buying the sweetener which is a white powder that looks like sugar.  Use it to prepare fruit smoothies, fruit salads and experiment until you find the flavor you like. You can also include it in your baking recipes by replacing half the sugar with Stevia ... there are jams, juices , teas and jellies on the market that can help you gradually decrease sugar and include Stevia without sacrificing the taste of your food.

Simple ways to get more WATER... and feel much better!

One of the secrets to living healthy is staying hydrated.  

Sipping water before meals may help you take in fewer calories, help your digestion and your wellbeing. Plus, it's easy to confuse thirst with hunger-- a mistake that can lead to overeating.

The general recommendation is to drink 8 cups of water a day. Still, it's easy to fall short. Whether you simply forget to drink up or don't love the taste, these tips can help you get more water in your routine.

• Stick to a schedule.

Just like anything else, creating a routine can help you refill your glass more often.

For example, drink a cup when you first wake up, then again with every meal and snack.   Set your smartphone to ping you with a reminder several times a day.

• Take your water to go.

Tooting your own bottle is both eco-friendly and a great way to make sure you always have some water on hand.  Invest in a bottle you love so you'll want to take it with you wherever you go. 

Keep a bottle of water with you when you are at your computer or desk. Having it close makes it more likely to take a sip every now and then.

• Add some fizz.

Make a simple, low-cal spritzer: Pour a splash of fruit juice into unsweetened seltzer water or club soda.  Bubble water and apple juice are good picks, or try something a little more fun (think pomegranate, black raspberry, or acai juice).  If you like sweet beverages, add stevia which makes it tastier without calories or sugar.

• Try a flavor boost.

Who says water has to taste plain? You can make it tasty with fruit, vegetables, fresh herbs, or spices.  Try strawberries with fresh basil leaves, cucumbers with mint leaves, or apples with cinnamon sticks (wait at least 2 hours before taking your first sip).

• Have a tea party.

Relax and unwind with a mug of decaf tea. It's just as hydrating as plain water, but with flavor.

• Start with soup.

When dining out, choose a broth-based (not creamy) soup for your appetizer.  You'll get extra fluids, plus it will help you fill up faster.  Studies show it can help you eat less during the meal.

• Count your coffee.

Surprise: Caffeinated drinks count toward your daily fluid total.  Just don't go overboard, since they can also make you have to urinate more frequently. About 2 cups of coffee day is OK for most people.

See You next week!

Organic & Eco, are they REALLY the good ones?

Organic food came some years ago as an expensive and almost exclusive fashion. 

This “new wave” includes foods (fruits, vegetables, dairy, meat), cosmetics and cleaning products. Sold in most supermarkets, these are usually more expensive.

But I wonder: Is it worth paying more for these products? Do they offer benefits that no other food offers? 
Will my food be healthier if I choose them?

Before deciding if they are worth buying, let’s get to know them:Organic farming:

• Cultivates soil taking care of natural resources without using chemicals or genetically modified organisms (such as fertilizer or to control pests).

• Considers the quality of life of the farmer.

• Obtains chemical-free products.

• Maintains soil fertility.

• Respects the environment.

The objectives are to produce healthy food with a higher nutritional quality without chemicals or pesticides, grown with processes that help the earth and its farmers.

One of the most important aspects to consider is that by buying organic products, not only are you giving your family healthier and chemical free food, you are helping to improve the living conditions of farmers and thus benefit everyone involved.

The main differences between conventional and organic farming are:

  

CONVENTIONAL	ORGANIC
Use of chemical fertilizer to boost growth.	Use of natural fertilizers such as compost, to feed soil and crops.
Use of synthetic insecticides to reduce pests and diseases.	Use of natural insecticides, beneficial insects and birds to interrupt pest reproduction to reduce diseases.
Using synthetic herbicides to eliminate unwanted weeds.	Using natural herbicides and crop rotation.
Use of growth hormone in animals to increase growth and medications to prevent disease.	Feeding the animals with organic products and access to open spaces. Balanced diet and clean rooms to prevent diseases.

How to identify them?

Most of these products have green labels that include the words "organic" or "ecological".

It can be very expensive to switch completely towards organic food, if you want to include them I recommend you start with fruits, vegetables and meats, with which you will get the most benefit. 

Also I think in some circumstances you should consider them:

• Feeding children under one year.

• Persons with chronic diseases.

• Pregnant women

Have a great and healthy week!!!

Eat EVERYTHING! just check the amounts.

This week I was thinking about those small details that we commit in our diets that lead us to failure. 

Today we will talk about PORTION SIZES.

You can choose the most wonderful diet, internationally proven, the diet of Hollywood stars, you can buy the most exotic food, but if your portion sizes are larger than indicated, everything falls apart.

The concept of a "normal portion" is entirely relative. A portion that is excessive to me may be small for someone else.

 

For example, a serving of meat is equivalent to 30g (the size of the palm of your hand) and it is a common belief that a portion of meat is 150g because that is the amount of a “small” Mc Donald's burger.

To make it simple, in recent years everyday objects have been used as reference for food portion sizes.

A poker chip = one serving of oil, butter, margarine or peanut butter = 45 kcal

A pack of cigarettes = 1 serving of meat (chicken, beef, pork, fish) or cheese = Approx 70 Kcal

A baseball or tennis ball = 1 serving of vegetables (25 kcal) or cereals (75 kcal)

A CD = one serving of breakfast bread (hot cakes, waffles, bagel) = 75-100 kcal

In this way, the next time you make a change in your habits, compare what you call a portion with what it really is and try to adapt to these new quantities.
A very simple way is to choose smaller plates, so that every meal you eat a little bit less.

 You'll see that your efforts will be well rewarded.

Best of luck!

 
 


 

DRINK your weight away!!

Many of us watch what we eat but not what we drink when on a diet. That’s a mistake.  The average person drinks one out of five of their daily calories.  

Choosing the right drinks can tweak your metabolism, curb your appetite, and help cut calories.

SPOILERS

• Soda

Every time you chug a bottle of soda, you get hundreds of empty calories.   Switching to diet soft drinks is an easy way to cut calories, but the research is uncertain on whether this switch leads to weight loss.  Some studies show only a short-term benefit.  Others find diet soda drinkers gain weight.

• Energy Drinks

Most sports and energy drinks are calorie bombs like soda.  They may have more added nutrients, but you can find the same vitamins and minerals in low-calorie foods.  When you're working on weight loss, stay hydrated with water rather than sports drinks, unless you need the extra nutrients because you're exercising hard and sweating a lot

• Fancy Coffee

Once you add flavored syrups, or a snowcap of whipped cream, your mug of black coffee is full of fat and sugar.  Specialty coffees can have up to 570 calories per cup: possibly more than an entire meal!  If you don’t like your coffee black, add a little skim milk and stevia to keep the calorie count low.

NEITHER HERE NOR THERE

• Fruit Juice

Juice can have as many calories as soda, but it has more nutrients.  This presents a dilemma: You want the vitamins and antioxidants without all the extra sugar.  Look for 100% fruit juice.  Steer clear of juice drinks that have added sweeteners.  Check the nutrition label for the percentage of real juice.  You can also slash calories by drinking water with a tiny bit of juice added

• Smoothies

Blend a banana, strawberries, and blueberries into a frothy smoothie, and you’ve got a delicious drink.  Make your own, so you can control the ingredients: skim milk (or an alternative, like soy milk), stevia and fresh or frozen fruit are all you need.  Restaurant smoothies may include ice cream, honey, or other sweeteners that boost the calorie count sky-high.

HELPERS

• Water

Replacing carbonated soft drinks with water will cut hundreds of calories per day.  Drinking two glasses of water before a meal may also help you feel full faster, so you don’t eat as much.  Drinking enough water may have a positive effect on your metabolism.

• Vegetable Juice

Vegetable juice is as nutritious as fruit juice, with about half the calories but a lot more sodium.  One cup of tomato juice has 41 calories, compared to 122 calories for orange juice.  Choosing juice with pulp provides some fiber too, which may help control hunger.

• Black Coffee

When you need a shot of caffeine, coffee is a better choice than soda or energy drinks.  Black coffee is calorie-free and rich in antioxidants.

• Green Tea

Green tea is an excellent choice when you’re looking for a little boost. Not only is it calorie-free, some research suggests green tea extract may stimulate weight loss.

So… now you have more tools to drink healthier and even reduce some pounds... cheers!