We know that stress causes high cortisol, that famous stress hormone that is oh so necessary for survival, but causes us to gain weight around the mid-section, crave sugar and makes us anxious. But did you know that eventually, if stress is unaddressed and chronic, the adrenal glands, which produce that cortisol as well as the stress neurotransmitters epinephrine and norepinephrine, finally fail to be able to keep up with the demands placed on them. At this point they cannot produce enough cortisol and levels become persistently low and you are officially in burnout. You really cannot function properly and feel like a shadow of your former self. This is a major wake up signal from your body that you need to slow down and start taking care of yourself.

Here are some of the symptoms you might be experiencing with burnout and low cortisol:

• Severe fatigue or burnout
• Stressed
• Poor memory and concentration
• Frequent sickness
• Easily upset
• Weepy
• Lack of motivation
• Lightheaded
• Salt cravings
• Low sex drive
• Low stamina
• Insomnia or waking during the night
• Low blood pressure
• Unstable blood sugar
• Coffee cravings
• Excess sweating

 
To learn more about how best to recover, take a look at my workshop Nourishment for Hormonal Harmony on July 2nd.  You’ll find out more about what you are doing now, that is messing up your adrenals and cortisol, how cortisol concerns can impact your other hormones and how to nourish yourself back into harmony.

 

Here is a guest blog from our Women Wine, & Wellness - Lowry speaker for June, Jess Bonasso.
To receive an invitation to this private event you can sign up here: 
http://www.waystooptimizehealth.com/women-wine-wellness-lowry.html​

Are you holding space better for OTHERS than you do for yourself?
​
If the answer is yes, you’ll definitely want to check out this month’s newsletter & article on how to hold space for yourself!

Here’s the deal. Not only is it in our nature to give to others, but for women in particular it’s also a social norm and expectation!
​
The result? A stressed-out, exhausted, and overwhelmed human being on the verge of burnout because they don’t know how to hold space for them self.

So why is holding space for yourself so important?
Well, the sad truth is that often we rely on our happiness and fulfillment to come from things OUTSIDE of ourselves.
You know… our significant other, our family, our friends, the car we drive, the house we live in, the money that we make, the things that we can afford to buy, etc.
We often rely on these things as a gauge for our happiness or fulfillment!
But what if true LASTING happiness and fulfillment actually needed to come from INSIDE of us and had everything to do with how well we are taking care of ourselves?
After all, at the heart of self-care is ultimately SELF-LOVE and if we unconditionally loved ourselves (i.e. NO self-judgment whatsoever), we wouldn’t search for happiness and fulfillment OUTSIDE of us.
We’d be happy and content from the INSIDE.
As you already know, I believe self-care is one of the most important things you can do for yourself and is a GREAT way to hold space for yourself to heal, grow, blossom, & THRIVE!
But often I’m asked by people how to do that when we lead such busy lives!
To help you learn how to hold space for yourself more effectively, I’d like to share the 9 crucial keys to being there for yourself, which are as follows:

1. Embrace your imperfections. Self-judgment is the highway to hell. Instead, look at your imperfections as gifts. How might these imperfections SERVE you or be of benefit in some way? The beautiful thing about imperfection is that it’s very unique from one individual to the next, which means YOU are beautiful and unique!
2. Learn how to say no to others. Saying yes to others when they ask you for help can be rewarding unless you are sacrificing yourself. Instead, check in with yourself if someone is asking you for help. Do you feel resistance to saying yes? Would saying yes mean you’d have to say no to yourself in a way that dis-empowers you? Also check out 9 Ways To Say YES! to YOU! to learn how to say NO with grace.
3. Set better boundaries with your time and energy.  This begins with learning how to say no to others. Beyond that, take a look at your daily schedule and routine. Does it feel like you’re on the go all the time? Do you never have time for yourself? Are you regularly and consistently running on empty? Checking in to how you FEEL can help you gauge your energy and learning how to load balance energy fueling and energy draining activities more effectively is crucial to setting better boundaries.
4. Spend time with yourself. If you never spend time alone, it means that you are constantly actively engaged and in “doing” mode most of the time. Because your nervous system needs to have regular intervals of relaxation in order to function properly, it’s crucial for your stress levels and your sanity to make sure you regularly scheduled time to yourself. Be creative and come up with ways to just “be” in free flow mode with yourself without doing a thing.
5. Listen to the story that you’re telling. What kind of self talk do you engage in? Do you look on the bright side or are you a negative Nelly? If you’re the latter, it’s important to catch those moments when you are being negative with yourself, mentally “cancel” the statement, and re-frame your toxic thoughts with empowering self-affirmations.
6. Reach out for support. Having the courage to ask for support when you need it is a tremendous form of self-care and a great way to hold space for yourself when you are in over your head. Human beings are hardwired for connection so to think that you can do everything on your own is essentially shutting off your capacity for connection. Also, learn how to graciously receive support when it is offered to you. You do not have to do it all alone!
7. Be authentic. Vulnerability is a large part of authenticity. No one is perfect, so embracing your imperfections (see #1) with kindness and compassion gives you the power to change aspects of yourself or your life that you don’t like. Being open, honest, and vulnerable with yourself and others fosters connection, requires tremendous courage, and allows others to see you as your true authentic self. Share this part of you with those who respect & hold space well for you!
8. Be a good parent to your inner child. Do you beat yourself up when you make a mistake? What would it be like if you could be gentle and loving when mistakes get made? Ideally, a good parent helps their child learn from their experiences and expresses unconditional love. To help your inner child grow, it’s important that you treat yourself the same way.
9. Develop rituals that support you. Don’t like certain aspects of your life? Develop daily or weekly rituals to help fill in whatever might be missing in your life. And remember, the only way to become the master of something is through repetition and consistency. Having rituals in place that support you is a great way to recondition yourself for greatness!

So ask yourself… have I been holding space for others more than I hold space for myself?
If the answer is yes, I encourage you implement the 9 crucial keys listed above to experience happiness and fulfillment from the INSIDE out. I promise they will make a huge difference! 

Contact Jess: www.RadiantSelfCare.com | info@RadiantSelfCare.com | 720-333-6796

Who Doesn’t Love Bacon?
 
Certain foods just get more attention than others, don’t they? Bacon is definitely one of those foods. (Sorry, vegans and vegetarians, but it’s true.) Most people think it is delicious, many people consider it an unhealthy indulgence because of the high levels of saturated fat and salt and some Paleo followers eat it at every meal considering it a health food.

So where should bacon fit within a healthy lifestyle? Let’s address some key points to help us figure that out.
 
Bacon is processed! Shouldn’t I avoid processed food?
If you think about it most of our food is processed. Unless we only eat raw meat and unwashed fruits and vegetables then our food needs to be “processed” in some way to make it edible. We need to consider the specific steps in processing bacon to determine whether they impact your health.
 
Traditional curing with sea salt
Traditional curing of bacon was carried out using sea salt to preserve a pork belly. The sea salt helps prevent the growth of dangerous bacteria, which helps keep it safe to eat, pulls moisture out of the meat making it more flavorful, and helps to “cook” the meat via controlled fermentation.
In addition to sodium chloride, sea salt contains other chemical compounds including saltpeter or potassium nitrate. During the curing process the nitrates get converted to nitrites by salt resistant bacteria. It was determined that these nitrates and nitrites were a key in the curing process to keep the meat safe as well as contributing to taste.
 
Artificial nitrates and nitrites
Modern day curing typically uses curing salts that contain artificial nitrates and nitrites, usually sodium nitrite. There have been some scares around the safety of nitrite and nitrates but the evidence now suggests that they are not carcinogenic and it is definitely important that the meat is well preserved to keep it safe to eat. It is also worth noting that including bacon in your diet would likely be only one of many sources of nitrates and nitrites in your body including your own saliva and vegetables. No one is suggesting we avoid those!
 
Uncured bacon
Nevertheless, I prefer to stay clear of artificial ingredients wherever possible and so look for bacon that is made using natural curing techniques. This bacon can legally be labeled as “uncured bacon” although this is clearly a misnomer. Often these natural techniques involve the addition of spices like celery salt that are inherent sources of nitrates and nitrites that preserve the meat.
 
What about sugar?
Sugar is often an ingredient in bacon. Sugar aids in the fermentation process that cooks and preserves the bacon. It provides food for the probiotic bacteria. Nevertheless it is possible to make bacon without adding sugar or other sugary sweeteners and that’s the bacon I look for.
 
Bacon is salty! Isn’t that dangerous?
For people eating mostly natural and home cooked foods there is nothing wrong with eating some salt, especially sea salt, and it will not be harmful for them. In fact too little sodium can be a problem. For those eating more highly processed and packaged foods they may need to be more careful about adding to their sodium load. Adding bacon to an already sodium packed diet may just be exacerbating problems.
 
Bacon is fatty! Shouldn’t I avoid animal fat?
Yes, bacon is fatty but the myth that we need to avoid saturated animal fats for our heart health is now at an end. What is important for our heart though, is that we make sure we avoid a lot of sugary foods and highly processed grains like white flour and that we also keep our intake of anti-inflammatory fats called Omega 3s at good levels. We want to balance them with our intake of Omega 6 fats. Bacon does contain more Omega 6 fats so we should take some steps to make sure we don’t over do it.

Eating pasture-raised pork will make sure there is a better balance with more Omega 3s as compared with factory-farmed pork. Also, eating bacon in moderation only is what I recommend.  Let’s not treat bacon as a primary source of protein but on the other hand there is no reason to avoid it completely.
 
If you’re looking for a convenient way to access high quality meat, including great bacon, then I highly recommend ButcherBox. Their meat is all hormone and antibiotic free, grass-fed and grass-finished and gets delivered to your door! My Ways to Optimize followers can access this amazing deal right now until Sunday July 8th at midnight – Free Bacon for Life – that is free bacon for the life of your subscription. While you keep ordering, the free bacon keeps coming! I hope you enjoy it!

Do you ever wonder whether your hormones are balanced?
 
Here’s what wonderful hormonal balance looks like:

• You have great energy levels throughout the day.
• Your moods are stable.
• You don’t experience cravings.
• Your hair is shiny and full.
• Your skin is clear.
• You have a good libido.
• It is easy to maintain your weight.

 
If you don’t identify with this picture then the chances are you are experiencing some hormonal imbalances. One important way to improve things is to takes steps to minimize your stress levels. Here’s why:
 
How does stress impact my hormones?
 

• When you are stressed your adrenals increase production of the hormone cortisol, which raises your blood sugar levels ready for “fight or flight” activity. This increases your body’s production of the hormone insulin to take that glucose to the cells. When your insulin levels are raised your body will start to store fat, typically around the middle of your body, which is the most dangerous place to have extra fat stores.  If your blood sugar is perpetually elevated due to chronic stress and production of cortisol then the cells can become resistant to insulin and it becomes more difficult to control blood sugar levels. This can cause problems with cravings, shakiness between meals, poor mood, anxiety, broken sleep and more.

 

• Cortisol is a steroidal hormone. Other steroidal hormones are estrogen, progesterone and testosterone – our sex hormones. They are all made from the same base ingredient, cholesterol. When cortisol is needed to handle stress our body can find there isn’t enough cholesterol left to make our sex hormones and we can experience symptoms of imbalance. Take a look at my blog on Sex Hormone Imbalance to find a list of possible symptoms.

 

• Production of thyroid hormones is in delicate balance with the production of stress hormones so stress can exacerbate hypothyroid conditions and increase symptoms like mood issues, fatigue and weight gain.

 
I recommend that you do a stress audit. Identify where you are dealing with unnecessary stress in your life so that you can take steps to minimize it.  If you want to learn more about other natural ways to balance your hormones then consider joining me on July 2nd for my 2 hour workshop on Nourishment for Hormonal Harmony. I would love to have you join me.

Here is a guest blog from our Women Wine, & Wellness - Lowry speaker for May, Fran Gallaher.
To receive an invitation to this private event you can sign up here:  http://www.waystooptimizehealth.com/women-wine-wellness-lowry.html​

When I was 13 my sister married. A male family member photographed the wedding. I, as a member of the bridal party, sat at the main table, in the middle. The wedding cake sat nearby, on the table, in the middle. The family member/ photographer had a grudge against me and was determined to hurt me and so made sure I was in very few of the photos by making sure that the angle of the photos put the wedding cake in front of me. The photographer had higher standing in the family than I did. I knew that complaining got me—got any of us in the family—nowhere. So I said nothing. I still remember the helpless, hopeless feeling I had at that wedding.
 
The more such slights affect us emotionally, the more we can suppose they have been used against us in the past—sometimes in such a distant past that we have no recollection of it. This is especially true if we were inculcated into this freezing out technique when we were very young. Also called the Silent Treatment, to ignore or overlook a child is extremely cruel when applied by a parent, caregiver or person in authority.
 
Child Abuse 
A child is someone who does not have a fully developed ego, identity or sense of self. It is this undeveloped state that we consider precious. A child MUST HAVE reflection and validation to develop a sense of self—or even HAVE a sense of self. To ignore a child is to deny that child a sense of self. To ignore a child—to not include them, to overlook them, or intentionally freeze them out—is equivalent to psychological murder. The silent treatment, when applied to a child, is abuse.
 
And, again, we can likely tell if we ever received the Silent Treatment or were overlooked or ignored if that technique causes us anxiety and distress as adults--whether we remember experiencing it or not.
 
The Silent Treatment And Anxiety 
A few years ago I was involved with a man whose mother came to visit. The three of us spent the weekend together and our interactions were pleasant. A few visits into the weekend I began having anxiety and anxiety attacks. I had had them a few years previously and I was horrified to have them back. What on earth was causing them?
 
Mysterious Anxiety
I turned to my favorite solution to my own psychological mysteries and journaled and meditated and then journaled again. Then the three of us went out in the evening, I had a glass of wine, and to my shock and horror and the shock and horror of my boyfriend and his mother, I said something completely out of character and extremely inappropriate. Mercifully, I don’t remember what it was, although I do remember that it was sexual in nature. My boyfriend stared at me, stunned. I went home and journaled some more.
 
And then it clicked: his mother had never looked at me! For about two days, she had never actually given me eye contact. Ah-ha! There it was! And, apparently, that caused me anxiety and, apparently, I would do anything, including embarrassing myself, to get her to look at me!
 
What About Eye Contact?
I had, years before, realized that, as a child, I had been the victim of the Silent Treatment. The technique had found its way into some of my intimate relationships as an adult. A component of the Silent Treatment is a lack of eye contact. A truly adept passive aggressive person chooses a stealth form of the Silent Treatment with what I now believe is its most effective component: to effectively deny another person eye contact.
 
With relief I continued to participate in the weekend and was able to see that, indeed, the woman couldn’t look at me. And her bland responses to me were only there to make it seem as if she were being courteous. And now that I knew what was going on, I could go into observer mode. I probably continued to journal with a great deal of enthusiasm but my anxiety disappeared and I made no more compulsive remarks.
 
Eye Contact Is Crucial
In the years since, I have become more and more conscious of the presence—or absence—of eye contact. I sometimes see casual social interactions between two people where someone isn’t giving eye contact and the other person, apparently thinking it is a positional thing, tries to move into the line of sight of their conversation partner—usually with little success. I notice that I have relationships that include eye contact—and when they don’t, the relationship ends.
 
How about you? Can you begin to be conscious of your desire for eye contact in your intimate relationships? When you get it and when you don’t? And could there be a hidden cause of anxiety in your life?

Contact Fran: 
www.reallyflourish.com | fran@reallyflourish.com | 303-722-5115

Here is a guest blog from our Women Wine, & Wellness - Lowry speaker for May, Ric Taylor. To receive an invitation to this private event you can sign up here: http://www.waystooptimizehealth.com/women-wine-wellness-lowry.html​

​Stress, anxiety and depression are part of your body’s system to handle life’s curve balls. Imagine that when too much stress builds-up, it overflows into the “Anxiety Bucket”. As we continue to experience stress, the anxiety bucket overflows into the “Depression Bucket”.

Symptoms of stress include: low energy, headaches, muscle tension, frequent colds and infections.
Symptoms of anxiety include: ruminating on thoughts (thought-looping), sweating, irritability, sleep problems and moments of panic.
Symptoms of depression include: fatigue, apathy, lack of interest, excessive crying and thoughts of suicide.

These symptoms are part of your body’s dashboard for mental health. The symptoms are warnings that it’s time to address the stress in your life. According to the Anxiety and Depression Association of America, 18% of Americans experience symptoms of anxiety or depression each year (Facts and statistics, 2017), few realize that these are treatable. For comparison, 11.6% of Americans got the cold in December 2014 (Riffkin, 2015).

Typical treatment for anxiety or depression involve medication and psychotherapy. Doctors prescribe medications for three to six months that affect how our neurons receive serotonin and dopamine. These are often effective in lowering symptoms but side-effects make this a short-term treatment. Psychotherapy involves addressing the source of stress and natural methods for managing symptoms.

If you know someone experiencing symptoms of anxiety or depression, contact a psychotherapist and start treatment right away. Life is too short to live in the shadow of chronic stress.

References:
● Facts and statistics. (2017, August). Retrieved from: https://adaa.org/about-adaa/press-room/facts-statistics
● Riffkin, R. (January 8, 2015) U.S. flu and cold reports among highest since 2008. Retrieved from: http://news.gallup.com/poll/180434/flu-cold-reports-among-highest-2008.aspx

Ric Taylor, MA is the owner of Touchbase Counseling in Lone Tree, CO where he specializes in psychotherapy for men and couples

Contact Ric:
www.touchbasecounseling.com | ric@touchbasecounseling.com | 720-924-1144​​

Omega 3s Deliver Health Benefits
Unless you’ve been living under a rock, you’ve probably heard a lot about the benefits of eating fish. They are packed with Omega 3 fats that are good for our brain (more than half of the brain is made from fat), nervous system, heart and cardiovascular system. Omega 3 fats are anti-inflammatory and so protect against chronic disease like type 2 diabetes, autoimmune conditions and depression.
 
Not all fish are created equal for delivering Omega 3s.  Dark, oily, stronger tasting fish typically contain the highest amounts. These ones have some of the best levels.

• Sardines
• Herring
• Salmon
• Trout
• Oysters
• Mussels

 
It is worth noting though that some seafood that is lower in Omega 3s deliver other nutrient benefits like abundant minerals that can be lacking in our diets. Don’t feel too constrained!
 
It’s possible that you’re aware of some concerns around eating fish too and if you’re like many of my clients you could use some more guidance.
 
Farmed vs. Wild Fish
 

1. Wild fish is best for our health (although keep reading for more about Mercury toxicity), but with the pressure to keep up with consumer demand, more and more fish that we buy is farmed.
2. Some farm-raised fish is produced responsibly, without the use of harmful antibiotics, fungicides and parasitides and providing the fish with appropriate food.
3. Unfortunately though, much of the farm-raised fish is contaminated with toxins and raised on food that’s far removed from what it would naturally eat.  That reduces the Omega 3 content of the fish, sometimes to almost negligible levels and exposes us to toxins.

 
Ask your fishmonger or look for labeling on farmed fish that indicates:

• The fish were raised without antibiotics or hormones.
• They were farmed in low-density (not cramped) pens or tanks.
• The fish tanks or pens were not treated with synthetic herbicides.
• The fish were fed a more natural diet that does not include genetically-modified plants or land-based foods.

 
Mercury Toxicity
 
Industrial factories pollute our oceans and waterways with mercury and other manufacturing toxins. These toxins are absorbed by small water organisms and plant life which are then eaten by larger fish. For this reason, fish higher up the food chain contain more mercury than smaller fish as it accumulates.
 
Avoid eating larger fish like these that tend to be higher in mercury:

• Bluefish
• Cod
• Halibut
• Mackerel
• Orange Roughy
• Shark
• Swordfish
• Tilefish
• Tuna

 
If you’re like me and love your sushi, you might consider using spirulina, chlorella  or other heavy metal detox ingredients afterward to support your body in detoxing.
 
Eat smaller fish like these that are lower in mercury:

• Anchovies
• Catfish
• Crab
• Oysters
• Sardines
• Shrimp
• Tilapia

 
Should I take a fish oil supplement?
 
Many people in the US are deficient in Omega 3s. For that reason I often add an OmegaCheck to other blood testing that my clients are doing.  It can be challenging to get your omega 3 levels to where they should be. So whilst it’s not as beneficial as eating the whole fish, I suggest taking an Omega 3 fish oil supplement. I am so impressed by Xymogen’s Omega MonoPure that my family and I take it and I recommend it to all of my clients. You’ll need a referral code so if you’d like to find out if it’s a fit for you then let me know and we can chat.

As always, let me know if you have questions or comments.  We always like to hear from you.

​Did you know that pesticide residues are common in conventionally grown produce even after it is washed or peeled? Each year the Environmental Working Group (EWG) produces a list of the top Dirty Dozen offenders and the Clean Fifteen produce items that had the fewest residues based on an analysis of USDA tests.
 

​Some of the facts:

• Concerns were raised by the National Academy of Science around 25 years ago about the impact of pesticides on children’s brains and nervous systems.
• Studies reveal correlations between high pesticide consumption and fertility issues.
• Nearly 70% of samples were contaminated with pesticide residues.
• A total of 230 pesticides and pesticide breakdown products were found on the samples.
• More than 98 percent of samples of strawberries, spinach, peaches, nectarines, cherries and apples tested positive for residue of at least one pesticide.
• A single sample of strawberries showed 20 different pesticides.
• Spinach samples had, on average, 1.8 times as much pesticide residue by weight than any other crop.
• Hot peppers are not on the Dirty Dozen list but were found to be contaminated with insecticides toxic to the human nervous system. These insecticides are banned on some crops but still allowed on hot peppers.

 
I always tell my clients to buy the best food they can afford. When you can’t afford all organic produce prioritize the Dirty Dozen for your organic dollars.
 

Here is a guest blog from our Women Wine, & Wellness - Lowry speaker for April, Terry Treece.
To receive an invitation to this private event you can sign up here: http://www.waystooptimizehealth.com/women-wine-wellness-lowry.html​

“Our lives are a mixture of different roles. Most of us are doing the best we can to find whatever the right balance is . . . For me, that balance is family, work, and service.” – Hillary Rodham Clinton

We all have witnessed those people in our lives who overdo or been those people, the “aholic” be it workaholic, alcoholic, screen addiction etc . When focus, energy, and passions get out of balance, other areas of our lives and those we connect with suffer wounds that fester and grow. Of course there are times that require extra focus in particular areas, such as getting a degree or making a career or life change. Those times are when we need to remember the crucial impact of balance. Balance doesn’t necessarily mean that every area gets exactly the same attention, but that no one area takes over to the exclusion of other areas.
Balance is both internal and external, finding equilibrium between introspection and connection with others in our lives. The key is to acknowledging the importance of balance and recognizing it’s an ongoing process not a finite goal. In physical fitness, we work to get to our desired equilibrium and then work to remain or return consistently to that special place. Balance is an individual calculation and there is no one formula that fits all. We all get to choose our own priorities where we focus our energy, what our life balance wheels looks like.

Balance, Centered, Grounded is where we want to hang out the majority of the time and where we want to return when we get knocked off our path. The journey is to discover what practices or disciplines help us return to the sweet spot, the place of workable balance. Luckily there are all kinds of self-care that can support us, meditation, exercise, healthy eating, acupuncture, yoga, etc. The combination that best supports each of us is unique and individual. 
Acupuncture is an ancient medicine based on the study of balance in Nature and thus an integral part of who we are as beings. Acupuncture originated in ancient China many centuries ago, and is used as way to prevent diseases and to bring the body back to harmony when it has fallen out of balance. By inserting very fine needles into specifically mapped points along the meridians of the body, the acupuncturist can manipulate the body’s energy force, or Qi to help the patient return to his/her internal balance. When balance is returned so is health in body, mind and spirit.
 
Possible strategies to try:

1. Take Stock – What is working, what is not? What is one adjustment I can make today?
2. Prioritize and delegate – What do you really have to do yourself? What can you let someone else do?
3. Pay Attention to your overall health – Look at your eating, exercise, regular doctor checkups. How can you minimize toxins in your foods and environment?
4. Schedule regular time on your calendar- Schedule  Alone time and Connection time with family and friends.
5. Research and try out practices that solidly support your balance in life. Try classes, get referrals for meditation, Yoga, Qi Gong, Acupuncture, Talk Therapy, etc. Practice each one for 3-6 months before assessing the benefits and drawbacks. Choose 3-5 to become a regular part of your routine and life.
6. Treat yourself regularly – Have fun, do things that feed your soul- Reading, Massage, Classes, Concerts, Biking, Hiking, etc
7. Reassess each night - Journal what worked and what didn’t. What can you change? What do you need to research or contemplate further? Use a page of your journal to do a Gratitude Journal. Listing each little blessing, surprise or on-going good in your life. 

Contact Terry:
www.GateOfHopeAcupuncture.com | gate_of_hope@yahoo.com | 720-219-8802

​I get this question frequently from my clients as they work on reducing their sugar intake and look for other options. Stevia actually ended up being a discussion with my family over Easter brunch as there were little packets of Pure Via on the table. Marketing makes it so confusing to figure out what is really healthy and what is not. So let’s dive in…
 
What is Stevia?

• An herbal plant with many species that have leaves that are sweet, many times sweeter than sugar.
• In the same family as Ragweed, so if you have a ragweed allergy, stay away from Stevia
• It has been used in different cultures around the world for centuries as a sweetener and for its health benefits.
• It contains zero calories.
• It’s leaves contain two glycosides that make it taste sweet:
  • Stevioside which has the bitter aftertaste and
  • Rebaudioside that tastes less bitter

 
Different Stevia Products
 
Green Leaf Stevia

• The least processed of the stevia products. The leaves are simply dried and ground into a powder.
• It is 30-40 times sweeter than sugar so you don’t need much!
• Contains both Stevioside and Rebaudioside and so there are health benefits for weight loss, blood sugar levels, cholesterol, blood pressure and cancer.
• Use in moderation!

 
Stevia Extracts and Tinctures

• Some brands use only Rebaudioside to make the stevia less bitter, so there may not be health benefits.
• This is likely a better option than other sweeteners but we don’t have much information yet on it’s health effects.
• It is 200 times sweeter than sugar.
• Also be aware that some extracts contain alcohol.
• Use in moderation!

 
Highly Processed Stevia Products

• Typically pure white powders.
• This includes products like Truvia, which goes through extensive processing to extract Rebaudioside and uses chemical solvents that are toxic to the liver and carcinogenic. It is also combined with another sweetener, Erythritol, that can cause digestive discomfort and is typically genetically modified. In fact Truvia is less than 1% stevia.
• Other brands like Pure Via are also highly processed and contain other sweeteners like dextrose.
• 200-400 times sweeter than sugar.
• Avoid!

 
So why do I suggest using even pure green leaf stevia or extracts and tinctures in moderation only?
 
I thought you said there were health benefits, you say! Well here’s why…
 
I feel that one of the main benefits of removing or substantially reducing sugar in the diet is that our palate changes. We get used to and start to enjoy food without a lot of added sweeteners. Highly sweetened food starts to taste too sweet and we don’t enjoy it or crave it. When we eat and drink highly sweetened foods our appetite for them increases. Keeping sweeteners minimal is a huge help to our health.
 
Another issue to be aware of is that there are mixed studies on the impacts of stevia on our sex hormones. Some show that there are no impacts although some show that if used in large quantities stevia could have contraceptive effects. You may want to avoid stevia if you are experiencing hormonal balance problems or trying for a pregnancy.
 
 
As always, I’d love to hear your thoughts and experiences and if you’d like any help then please let me know.