What is Stevia?

What is Stevia? 

Stevia is 200-300 times sweeter than sugar and is a
composite native plant to South America

• Genus Stevia, S. Rebaudiana
• Cousin of the yellow mum
• Leaves are the source of the noncaloric sweetener
• Recent position paper by Academy of Nutrition & Dietetics reviewed 5 studies and it showed minimal to No effects on blood glucose and insulin

Stevia is also marketed as Truvia...is it the Same

• Erythritol- sugar alcohol
• Rebiana- HALF of one percent of Truvia is Rebiana (which IS a molecule of stevia plant)
• Rebiana is 200-300x sweeter than sugar…Truvia is only 2x
• Natural flavors  are listed in the ingredients, but what is the origin?

I'll review the basics of the most popular "non sugar" natural and artificial sweeteners over the next couple of weeks and then discuss the pros and cons....

Until next time...Wishing you Well,

Traci Miller, RDN

Naturally Sweet Challenge

Is sugar addicting?  
Well, it is not 100% determined if it is a chemical addiction.

Yet, the brain sees sugar as a reward.
The more you have it, the more you work to find it.  It can be a hard habit to break.
Simple ADDED sugars like those added to yogurt or soda give you a quick energy "high", but then it wears off quickly. NATURALLY present sweeteners like in fruit and unsweetened yogurts have fiber and protein to slow the blood sugar spike (and drop!).

DON'T FORGET...some dairy will have NATURAL sugar, so just look for ADDED sugar/sweetener in INGREDIENT LIST.

I don't like to call it a detox, but we can decondition our body from its learned response.
How?  Cut back or eliminate added sugar and sweeteners from your intake.
Yes, artificial sweeteners as well.

My next post I will briefly discuss the most popular artificial sweeteners.  
For now, 

• Read ALL Labels
• Eat more PROTEIN, especially at your first meal of the day
• Do NOT Skip Meals
• Trick the Craving- if you think you are craving sugar...
• go play with your pup
• read your book
• do some YOGA
• eat some melon
• have some unsweet green tea
• If you find yourself reaching for your coworker's candy dish- STOP for a minute and ASK yourself why...
• are you bored
• are you stressed
• are you tired

I will post fun &helpful links via places like:

https://www.pinterest.com/ifuthinkucan/

https://www.facebook.com/Working4Wellness1/

Feel free to post questions and comments on my blog or facebook.

I will answer as many as I can

See you on the mat, Traci Miller, RDN 

Registered and Licensed Dietitian Nutritionist

Peanut Butter & Chocolate ice"cream"

4 Frozen Bananas+
 2T Cacao Powder + 5 T PB2
+1/4 c unsweet almond milk
= AH mazing
 Follow me on Pinterest- http://www.pinterest.com/ifuthinkucan/

Shepherd's Pie...sort of

Sort of...Shepherd's pie ...
my Pinterest page.... http://www.pinterest.com/ifuthinkucan/

Recently, my husband has turned over a new leaf and is trying to eat significantly less simple carbs and a few more veggies...somewhat "paleo" insipired.  
I call it "Scott friendly paleo."  Regardless, it makes dinner way easier in that he is now eating much closer to how I eat...minus a few pieces of produce, here and there.  The following link shows the basis of the recipe that I cooked this evening.  He AND MY 14 YEAR OLD SON, ate it, had 2nds AND 3rds!

http://www.thepaleomom.com/2012/02/recipe-tourtiere-inspired-shepherds-pie.html

Here is how I made it:
1.  Using a food processor, I chopped up 1.5 yellow onions and about 6 stalks of celery (pretty small)
2.  Start to saute the onions and celery in about 1.5 T olive oil (in a giant range top wok)...
3.  Meanwhile, one whole head of washed cauliflower steamed to "well done" in microwave, drain
4.  Add about 1.5-2 cups sliced mushrooms to vegetables in wok, stir
5.  Stir in around 2T of chopped fresh rosemary to wok veggies
5.  Use an immersion blender (or your tool of choice) and puree the cauliflower with 2T of butter, garlic and salt to "mashed potato" consistency
6.  Add ground meat of your choice to the veggies, (I used lean ground beef)...and cook fully
7.  Heat oven to 375 and use oil spray to coat inside of casserole dish (9.5x11)
8.  Pour meat/veggie mixture into dish, spread "cauliflower mash" over the top
9.  Bake for around 20 minutes--

yes, I cooked 2 NIGHTS IN A ROW! tonight.....................GF Eggplant Parmesan

disclaimer: not the actual photo....they ate it TOO fast...

Eggplant Parmesan from EatingWell was SO good tonight.
I followed the directions relatively closely
Adjustments I made:

• I used cornmeal + a bit of oat flour for the "breadcrumbs"
• I added garlic powder to the crumb,cheese mixture
• I did not have fresh basil , so I subbed a dried herb mixture containing oregano, basil and thyme

REALLY GOOD, really EASY, hardest part was peeling the eggplant!

Brussels Sprouts? Really?

My husband and I have NEVER been fans of brussels sprouts...

Yet, during a music festival downtown a local waiter convinced us to try fried brussels sprouts...

They were D E L I C I O U S...

I had to try to recreate this tasty dish, yet with a healthier spin....

We like them extra roasted, slightly crispy

I also used Con Olio's Chipotle Olive oil as a drizzle before the last 10 minute roasting.

I absolutely know you do not believe me--but, please, be brave and try it---

Preheat oven to 450

1. Rinse a pound of baby (or small) brussels sprouts (sweeter &more tender).

2. Cut each into half or thirds so that they can cook faster.

3. Spray a perforated pan with olive oil and sprinkle some kosher salt.

4.  Lay all of them into a single layer on the pan.

5.  Bake for around 10 minutes, remove and turn them all over, spray with more olive          oil and then return to oven to roast the other side.

6.  Bake for another 10 minutes, then turn on broil at 450 -500 for 5 minutes (watch              closely)

7.  Remove and enjoy!

What's on SALE? It's probably in Season....

Strawberry Avocado Salad
It is RAINING and COLD in Austin...so you would think SOUP!
No worries, it'll be 80+ by the weekend...
Yet, I could not pass up the ultra affordable strawberries and avocados at the store this week...
How about ya'll?
Exhausted and it is only Wednesday, so this is our dinner tonight!
EDITS I made in my version vs the link below from awesome ALLRECIPES

• toasted almonds instead of pecans
• a bit of agave instead of any sugar or honey
• a bit of balsamic vinegar instead of cider vinegar
• baby spinach for the greens

MAKE IT YOUR OWN--but make it with local or" as fresh as you can get it" produce!
http://allrecipes.com/Recipe/Strawberry-Avocado-Salad/Detail.aspx?prop24=etaf