Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Coping with Stress, Eat Healthy, Energy, Hashimoto, Meditation, Mindfulness, osteoarthritis, Osteonecrosis, Pain, Plant, RareDisease, SONK, spondylolisthesis, SPONK, Thoughts, Thyroid, Uncategorized, Vegetables, WegoHealth, WEGOHealthAwards, wellness

The Path To Wellness Isn’t Easy

How many tines do you feel like for all your good intentions and healthy changes to behavior , you’d like to feel a bit more happy or healthy or have more well in your #Wellness goal?

Well, you’re not alone.

Why is it that despite all the meditation , eating healthy, exercising as best as you can especially if your suffering from chronic pain or a chronic condition , eating kale making smoothies and protein shakes, you seem to spend most days feeling run-down and uncomfortable?

For me that’s Hashimoto thyroiditis.

Plus my adrenals are fatigued making my already slow thyroid work even harder. It just gets so tiring.

I miss that none stop energy I had. I was able to work 8-10 hr days come home get dinner , clean our pool with my husband, have a small patio garden, clean the house , shop etc…..

Now I am exhausted after I do some errands and ride my recumbent bike for 15-20 min.

Again I’m told it’s the Hashimoto

I get sick of mixed messages one Dr. says one thing and the other says another.

I have been told I don’t eat enough. I have been told I eat to much

Drink more water – yes this one is true and I’m working on it.

Eat this

Don’t eat this

High carb

Low carb

Eat your greens , don’t eat your greens

I just get so sick of it .

I know how to eat healthy, I never really ate horrible. I gained weight first after my mom died. Because food soothed me at the time. I was grieving. I knew I wasn’t eating how I should back then.

After working through that and trying to exercise nothing.

Still tired , still carrying a few extra pounds

I tried Atkins and it was just for me more meat than I cared to eat.

I tried a few other things and same ok same ol.

A few year ago I bought some dvds and worked hard and I mean hard.

So hard I tore my meniscus leading to osteonecrosis in the knee that already was a pain in the ass by having osteoarthritis.

And I won’t mention how bad spondylolisthesis pain is.

I have always been a veggie lover. And I prefer veggies.

You’d think switching to plant based would have blasted any fat off me sine it’s been a year plus.

Nope I lose 5 here 10 there then gain 2 back. Over and over.

Again I’m told it’s my Hashimoto

I’ve had hypothyroidism for 20 years and the levothyroxine always made me feel like crap.

No one ever listened when I told them this. I remember telling my Dr. I feel like my body is fighting against me. Most of just looked at me.

Here I was right my body was attacking me.

That’s Hashimoto – I found this out maybe a month ago.

Finally I feel vindicated !!

Even before I went to plant based I didn’t eat horrible.

Sure 1 night or 2 was fast food but not the golden arch kind. Fast food to me meant I was not cooking. I would buy baked fish or on occasion a good spaghetti dinner.

It was going to decent restaurants ordering dinner.

Yes I know they have a shit load of salt in them. But that can’t be the only thing keeping this damn weight on.

Maybe someday these restaurants will get with it and cut their salt by at least half.

And then there’s adrenal fatigue

So what is Adrenal fatigue?

Adrenal fatigue is a potential result of not eating enough and or not eating enough of the “right” foods and the hormone imbalances that creates. While many people don’t fully understand it, the theory is simple it will make you feel tired.

I learned all this from my Naturopath and the Registered Dietician I see.

‘Adrenal fatigue is also a big topic  which comes from calorie restriction for too long throughout the year.

‘Calorie restriction is fine for short periods of time but unfortunately people are looking for body fat loss 12 months a year and the body hates that. Your body is smart and will adapt, so goals become very hard to reach in that state.’

Now What is Hashimoto?

Hashimoto is a condition that arises when the immune system attacks – and damages – the thyroid gland.

Over time, the thyroid gland, which straddles your windpipe at the front your neck, becomes unable to produce enough thyroid hormone so it becomes under-active.

As one of the primary functions of thyroid hormone is to keep your cells – and you – active, if you have insufficient amounts of the stuff, your body will slow down.

Say hello to tiredness and tighter fitting clothing.

“Hypothyroidism is a slow burner and it very easily can go undetected, and often misdiagnosed as depression.

Hashimoto cannot be cured but, symptoms can be managed with medications, designed to rebalance the levels of thyroid hormone in the body.

Did you know 75% of people with Hashimoto are lactose intolerant? some people also find that avoiding gluten can help.

Well I meditate to help manage stress , I cut out daily and I am working on the gluten free area. Some days are harder than others.

A few ways I’m learning to alleviate Hashimoto symptoms through diet.

1. Support the thyroid -This means stripping your diet back to basics – Reduce your consumption of caffeine, sugar, alcohol and refined carbohydrates, which are common triggers for thyroid problems.

2. Avoid Soy

Steer clear of soy products such as soy sauce, tamari and miso,” even the fermented, organic and non-GMO types. “They can impact your cell receptors and disrupt feedback through your hormone system.

3. Eat greens in moderation

It might sound counter-intuitive but, when it comes to thyroid problems, these act as goitrogens this means they interfere with the uptake of iodine by the thyroid gland and, therefore, the production of thyroid hormones.

“I’m a big fan of green veggies so don’t feel like I can never have them,

I enjoy vegetables in the brassica family (broccoli, cauliflower, some kale and Brussels sprouts) cooked well rather than raw, as heat inactivates the goitrogenic compounds.

Other foods to watch out for? Soybeans, millet, strawberries, peanuts, turnips and watercress.Everything I love.

4.Time to love my Adrenals

High cortisol (which is pumped from the adrenals) is directly linked to lower thyroid function so managing stress levels is essential.

5. I take a probiotic every day.

6. I am a flexitarian so I will eat meat or fish 1x a week.

So I have learned meditation, qigong, I love walks in nature and time switched off from social media. People actually get pissed off at me when I don’t respond right away!! I mean really ?! I also practice deep-belly breathing every day.

I am still tired just not totally exhausted.

I just want to feel better get this weight off because that will help my bone conditions also.

I hate feeling like this. I’m sick of feeling so tired.

I’m a happy person who likes to stay busy.

I shouldn’t feel so tired by 3pm

I get frustrated because I am sick of carrying this extra weight around.

My Naturopath feels I’m biking to hard. And suggested I slow the pace down and go longer.

So I bike longer slower , I like it better. I’m not as tired afterwards.

So tweaking more things.

I hope someday I find that sweet spot that revs up my thyroid helps the adrenals and I can feel great and get this fat off my ass once and for all.

I will continue to eat mostly plant based. The other benefit it has is it’s helped my bone pain . I still get it just not 24/7

I do love to meditate and I also enjoy qigong.

One day at a time is all we can do.

Well here’s to wellness!!

Have a great day.

Deb Andio

Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Plant


If you’re new to the plant-based movement, or if you’re just interested in who else is out there sharing the message of health, here are some of the top plant-based health professionals leading the movement.

These are certainly not the only plant-based professionals (doctors, nutritionists, dietitians, and other health care providers) dedicated to making this a healthier world, but they’re definitely 20 of the top individuals in the plant-based health movement that you’re going to want to follow.

Learn from them. Share what they have to say with others.

There’s a health-focused plant-based revolution occurring, and it’s happening in large part because of these individuals who advocate a plant-based diet and lifestyle.

1. T. Colin Campbell, PhD

Dr. Campbell is the Professor Emeritus of Nutritional Biochemistry at Cornell University who has spent the last few decades focusing on long-term health and nutrition through a plant-based diet. He has conducted extensive research on health. His expertise is in the relationship of diet and diseases, especially cancer. Dr. Campbell is a co-author of The China Study, a book the summarizes findings from over two decades of research in China on plant-based diets and disease. Dr. Campbell is also the author of Whole, and he’s the individual who coined the term “whole food, plant-based.” His most recent book is The Low-Carb Fraud.

The T. Colin Campbell Center for Nutrition Studies offers a Certificate in Plant-Based Nutrition through eCornell, with courses taught by a number of plant-based professionals. Dr. Campbell is also featured in health-based documentaries including: VegucatedForks Over Knives, and the most recent PlantPure Nation.

Visit the Nutrition Studies website and follow them on Facebook and Twitter.

2. John McDougall, MD

A long time plant-based advocate, Dr. McDougall is the author of The Starch Solution. He promotes a starch-based approach to a whole food, plant-based diet. Dr. McDougall emphasizes starches to make sure that people eat enough calories and don’t wither away on lettuce, thinking that a plant-based diet doesn’t work. The starch solution allows you to eat the foods you love, just keep it low fat. Potatoes, rice, corn, and beans make up the staples.

He has written various books over the years including the The McDougall Program. And, along with his wife Mary the McDougall’s have a number of other books and cookbooks helping people with the lifestyle. From The New McDougall Cookbook: 300 Delicious Ultra-Low-Fat Recipes to The McDougall Quick and Easy Cookbook to The McDougall Program for Maximum Weight loss, you’ll likely find something to help you get started. Become a “Starchivore” and get healthy by keeping it simple and enjoying your food. Dr. McDougall was also featured in the documentary Forks Over Knives.

You can visit the Dr. McDougall’s Health & Medical Center website to learn more, as well as following them on Facebook and Twitter.

3. Caldwell Esselstyn, MD

Dr. Esselstyn brings the clinical side of plant-based diet research, and he shares his program for health through the Cleveland Clinic Wellness Institute. He has conducted long-term studies on heart disease, helping his patients to overcome heart disease through diet and lifestyle.

For people who want to reverse their heart disease, Dr. Caldwell advocates a very low fat, OIL-FREE, plant-based diet. Seriously though, no oils. Especially if people are interested in reversing their disease, they need to be strict. Positive results are definitely there to be had, but you have to be committed. Dr. Caldwell was featured in Forks Over Knives, is the author of Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure, and his wife and daughter co-authored the cookbook, providing a number of healthy recipes.

Dr. Caldwell is also the father of Rip Esselstyn, of The Engine 2 Diet which follows a very similar approach to Dr. Esselstyn’s guidelines, but with an emphasis on preventing heart disease by starting those diet and lifestyle recommendations younger, before disease sets in.

Top 20 Plant-Based Health Professionals to Follow

The Esselstyns also host an event called Plant Stock every year in New York. The event is comprised of a couple of plant-filled days with guest speakers; healthy, plant based meals; and like-minded people all in one place. Visit the Engine 2 website to find out who will be speaking at this year’s event; they’ve got quite the line-up!

You can learn more about preventing and reversing heart disease on Dr. Esselstyn’s Prevent and Reverse Heart Disease Program website and follow them on Facebook and Twitter.

4. Neal Barnard, MD

Dr. Barnard is the founder and president of the Physicians Committee for Responsible Medicine (PCRM). He is also the president of the newly opened Barnard Medical Center. Dr. Barnard’s focus is on preventing and reversing diabetes through a plant-based diet and lifestyle. He has written various books and was featured in Forks Over Knives.

Some of his books include: Dr. Neal Barnard’s Program for Reversing Diabetes21-Day Weight Loss KickstartPower Foods for the Brain, and he is the co-author of The Get Healthy, Go Vegan Cookbook. Dr. Barnard’s work shows that diabetes isn’t a lifelong diagnosis, or at least it doesn’t have to be. You can take control of your health through a low fat, plant-based lifestyle. Follow Dr. Barnard on Facebook and Twitter.

5. Michael Greger, MD

Dr. Greger puts out free daily videos and articles on his non-profit website, where he provides nutrition advice on various aspects of a plant-based diet and healthy living in general. takes a very science-based approach to health. On the site you’ll find updates of current findings studies and the latest scientific news regarding health. He is also the author of the new book How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. Dr. Greger has garnered quite a following, and for good reason. His informative videos make it easier to understand and share the information with others. Setting the example for a healthy lifestyle, he also walks on his treadmill everyday to fit in his exercise while working and sharing the plant based message.

You can follow Dr. Greger on his personal website and on Facebook and Twitter.

6. Michael Klaper, MD

Dr. Klaper is a long time plant-based diet and nutrition advocate who recognised the link between diet and disease which led him to develop his own lifestyle programs. After following his own program he lost weight and considerably reduced his cholesterol levels. Dr. Klaper is at various conferences and speaking events throughout the year, including weekly talks at the TrueNorth Health Center in Santa Rosa, CA.

He has written Vegan Nutrition: Pure and Simple and Pregnancy, Children, and the Vegan Diet, and he features in a number of informative health videos including Sense and Nonsense in Nutrition: A Look at Today’s Most Common Health Myths. Along with a number of other plant-based educators he’ll be on the Holistic Holiday at Sea cruise this year from late February to March. Learn a bit more about Dr. Klaper on his website.

7. Joel Fuhrman, MD

Dr. Fuhrman has written several books including: Eat to Live, the Eat to Live Cookbook, and The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes. His approach to health and a plant-based diet involves eating nutrient-rich foods: vegetables; fresh fruits; beans; nuts, seeds and avocados, starchy vegetables; and whole grains. Keeping other foods to a minimum, there’s also an emphasis on raw foods.

Dr. Fuhrman strongly promotes eating nutrient-dense foods, as he calls them “micronutrient-rich foods.” To explain his approach to health, he uses his “health equals nutrients divided by calories” (H = N/C) equation. And if you’re following his Nutritarian food pyramid, you should eat a variety of colourful foods, and lots of vegetables. The logic is simple: get healthy by eating healthy foods. Go to his website to learn more.

8. Alan Goldhamer, D.C.

Dr. Goldhamer is the co-author of The Pleasure Trap: Mastering the Hidden Force that Undermines Health & Happiness. He is also the director and co-founder of the TrueNorth Health Center in California, along with his wife, Dr. Jennifer Marano.

The center is a well-rounded facility that focuses on the different aspects of health, having medical, chiropractic, psychotherapy, counseling, massage, amongst other health-related services. The TrueNorth Health Center also specialises in, and is well-known for its’ therapeutic water fasting where you can heal under the supervision of medical professionals knowing that your health is their top priority.

You can learn more about Dr. Goldhamer and meet the rest of the TrueNorth staff by visiting their website.

Related: Top 5 Whole Food Plant Based Diet Cookbooks You Need to Have

9. Doug Lisle, PhD

Dr. Lisle, with Dr. Goldhamer, is a co-author of The Pleasure Trap: Mastering the Hidden Force that Undermines Health & Happiness. He is also the Director of Research at the TrueNorth Health Center. Dr. Lisle has a private practice in psychotherapy at TrueNorth, and he is a lecturer for the eCornell Plant-Based Nutrition Certificate Program. Watch a Tedx presentation on The Pleasure Trap by Dr. Lisle on his personal website, which can also take you to the TrueNorth site where you can learn more about him.

10. Matt Lederman, MD

Dr. Lederman seeks to treat patients with chronic illness by reversing disease through diet and lifestyle changes, eliminating the need for medication. He was featured in the Forks Over Knives documentary and is an eCornell Plant-Based Nutrition Certificate Program lecturer. He works at Transition To Health, a medical, nutrition, and wellness center where they take a holistic approach to health. And he is co-author of The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet. Dr. Lederman is currently working with Whole Foods Market as a medical health and wellness expert.

Visit the Transition To Health website for more.

11. Alona Pulde, MD

Dr. Pulde also works at the Transition To Health Center. With an education in traditional oriental medicine and western medicine, Dr. Pulde brings a unique blend of eastern and western influence to nutrition and lifestyle medicine. She is co-author of The Forks Over Knives Plan and you can read some of Dr. Pulde and Dr. Lederman’s article contributions on the Forks Over Knives website. With Whole Foods Market, Dr. Pulde and Dr. Lederman are currently working to create medical centers that use nutrition and lifestyle when possible to prevent and reverse disease, avoiding the need for pills or other procedures.

You can follow Dr. Pulde and Dr. Lederman on Facebook and Twitter.

12. Thomas M. Campbell, MD

Top 20 Plant-Based Health Professionals to Follow

Dr. Thomas Campbell is the son of Dr. T. Colin Campbell and co-author of The China Study. You can find numerous articles he has written on health and a plant-based diet on the T. Colin Campbell Center for Nutrition Studies website. A marathon runner and health advocate, Dr. Campbell is also the author of The Campbell Plan: The Simple Way to Lose Weight and Reverse Illness, Using The China Study’s Whole-Food, Plant-Based Diet. Learn more about Dr. Thomas Campbell on The Campbell Plan website.

And follow The Campbell Plan on Facebook.

13. Garth Davis, MD

Dr. Davis is a plant-based doctor based in Houston, Texas. As a weight loss surgeon he decided to figure out what really led people to his operating table. He began a plant-based diet for health reasons and now shares the message with others. Dr. Davis, along with Howard Jacobson, is the author of Proteinaholic: How Our Obsession with Meat Is Killing Us and What We Can Do About It. You can listen to a podcast with Rich Roll about “Our Misplaced Obsession with Protein,” and learn more about Dr. Davis in another Rich Roll podcast “Weight Loss Surgeon Turned PlantPower Crusader.”

You can follow Dr. Davis on Facebook and Twitter.

14. Dean Ornish, MD

A long-time plant-based diet and healthy lifestyle advocate, Dr. Ornish has written a number of books including: The SpectrumEat More, Weigh Less; and Everyday Cooking with Dr. Dean Ornish. Dr. Ornish advocates a low-fat, plant-based, mainly vegetarian diet along with other healthy lifestyle practices for reversing heart disease and improving overall health. Find out more about Ornish Lifestyle Medicine and learn more about Dr. Ornish on his personal website.

Follow Dr. Ornish on Facebook and Twitter.

15. Pam Popper, PhD, ND

Dr. Pam Popper is a Naturopath and Executive Director of Wellness Forum Health, which offers individuals and health care providers educational programs to encourage evidence-based and informed decisions regarding health. She is co-author of Food Over Medicine: The Conversation That Could Save Your Life and was featured in the Forks over Knives documentary. You will also find informative videos on all aspects of health on her YouTube channel. Learn more about Dr. Pam on The Wellness Forum website or visit her website.

You can follow The Wellness Forum on Twitter.

16. Ginny Messina, MPH, RD

Ginny has helped research and develop advice and information regarding a vegan diet for PCRM. She is also co-author of Vegan for Her: The Woman’s Guide to Being Healthy and Fit on a Plant-Based DietVegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based DietNever Too Late to Go Vegan: The Over-50 Guide to Adopting and Thriving on a Plant-Based Diet. There is a dedicated Vegan for Her website, and Ginny has her own website The Vegan RD where she shares health advice and her thoughts on vegan living. An ethical vegan with a long-time interest in animal rights, learn a bit more about what led Ginny to become vegan.

Follow Ginny on Facebook and Twitter.

17. Jack Norris, RD

Top 20 Plant-Based Health Professionals to Follow

Jack Norris a registered dietitian and also the President and Executive Director of Vegan Outreach. He co-authored the Vegan for Life book with Ginny Messina. He is the author of B12: Are You Getting It?, and the website is also maintained by Jack. His website JackNorrisRD is dedicated to plant-based nutrition information and news, as well as information for vegan advocates. Follow the blog to get resources and find out about updates to

18. Joel Kahn, MD

Dr. Kahn takes an holistic approach to heart disease, and he is the author of Dead Execs Don’t Get Bonues: The Ultimate Guide to Survive Your Career With A Healthy Heart. His newly openedKahn Center for Cardiac Longevity addresses various heart-related conditions with treatments that stop and reverse heart disease. Dr. Kahn’s approach focuses on natural treatments whenever possible. Learn more about Dr. Kahn and his natural treatments on his website.

19. Jeff Novick, MS, RD

Sharing the plant-based message with a sense of humour, Jeff is a dietitian and nutritionist. He was Director of Nutrition for almost a decade at the Pritikin Longevity Center in Miami, Florida. Both past and present, Jeff has held a number of other health-related positions at various institutions and initiatives. With years of experience specialising in the areas of health, nutrition, fitness, and natural living, he is now an educator and lecturer on these topics. Jeff also works at the TrueNorth Health Center. Learn more about Jeff on his website.

20. Julianna Hever, MS, RD, CPT

Top 20 Plant-Based Health Professionals to Follow

A well-known plant-based figure, Julieanna is the Plant-Based Dietitian. She has been featured on a number of plant-based and healthy living programs, sharing the plant-based message. She is the author of the best-selling book The Complete Idiot’s Guide to Plant-Based NutritionThe Vegiterranean Diet, as well as The Complete Idiot’s Guide to Gluten-Free Vegan Cooking, and she also contributed recipes to the Forks Over Knives The Cookbook.

On her website there are a series of videos covering various aspects of plant-based life from her TV show What Would Julieanna Do? on Veria Living. On the show, she also spoke with a number of other plant-based professionals. You can find Julieanna on Facebook where she often shares informative posts with lots of quality plant-based diet resources for you to check out. Learn more about the Plant-Based Dietitian on her website.

21. (Bonus) Dr. Kim Williams, MD

Last, but certainly not least, is someone who particularly deserves a mention: Dr. Kim Williams. He is a cardiologist and head of the cardiology department at Rush University Medical Center. And, in no small feat, Dr. Williams was also the first vegan president of the American College of Cardiology! Watch a video of Dr. Williams talking a bit about his experience. Further, you can read an article in The New York Times about the reasons behind his transition to a vegan diet.

You can follow Dr. Williams on Twitter.


You can follow these individuals on social media or visit their websites to find out more about what they do.

As you’ll find out, many of them have passed on their passion for health to their children and family who are also actively helping to share the powerful message of plants.

Change is happening, and these plant-based health professionals are helping to lead the way. They’re part of the plant-based revolution, out to end chronic illness through a whole, plant foods approach.

It’s not hard to transition to or follow a plant-based diet, it just takes a change in mindset. Out with the old, in with the new.

Take control of your life and health. Let these plant-based health professionals lead the way for you. They know what they’re talking about.

They have a lot of overlap in the advice they give, but find someone who suits you. It can really help to have some solid advice to follow when you’re getting going with the plant-based lifestyle. Or, maybe have a few approaches that you blend together to come up with something that works for you.

But, whoever you follow, the fundamentals are generally the same: eat whole plant foods.

Get some healthy, plant-based cookbooks to help get you started.

It’s not rocket science, but it’s your ticket to health.

Many of these individuals also speak at various plant-based events throughout the year, so keep your eye out for them. They have a lot of knowledge and experience to share.

These are certainly not the only great plant-based health care professionals out there, but they are definitely 20 of the most influential leaders of the plant-based movement that you’re going to want to follow.

These individuals are primarily based in the US, but there are plant-based professionals around the world.


Find a Plant-Based Doctor

There’s a growing list on Plant-Based Doctors. Just “Browse Our Database” to see if there’s a doctor in your area.

You can also find a plant-based professional in Australia or New Zealand on Whole Plant Based Health, which is a great resource for further plant-based info.

There may be some overlap with the above sources, but you can also check out Happy Herbivore’s Plant-Based Doctor List.

An excellent way to get started with the plant-based lifestyle is with vegan recipes that show you that being healthy can still taste great!

Here’s to the plant-based health revolution!


Link to actual story and info.

Posted in Ahlbacks Disease, Ancestry, Arthritis, AtomicBlonde, Avascular Necrosis, Baking, Blessed, Bone Health, Cardiovascular, Chronic Pain, Delicious, Desserts, Eat Healthy, Food, Foodie, Hacks, Homegrown, Inflammation, Pain, Plant, Recipes, Stevia, Sugar Alternative

I Started To Cut Out Added Sugar & Use This: Homemade Stevia Liquid

We have to cut out all the added sugar or try to cut back at least !!

It is no secret that people today ingest far too much sugar. According to the NHS, adults should not be consuming more than 30g of added sugars per day.

But we consume 3x that amount !

It’s no wonder why were becoming fat

and unhealthy

In 1700, the average person consumed approximately 4.9 grams of sugar each day (1.81 kg per year). That’s about 1 teaspoon.

·         In 1800, the average person consumed approximately 22.4 grams of sugar each day (10.2 kg per year). That’s about 5 teaspoons

·         In 1900, the average person consumed approximately 112 grams of sugar each day (40.8 kg per year). That’s 28 teaspoons

·         In 2009, 50 per cent of Americans consumed approximately 227 grams of sugar each day – equating to 81.6 kg per year. That’s almost 58 teaspoons !!!

We wonder why we’re sick! And living with chronic pain.

I mean it’s in everything. From Cookies where we expect it to me to tomato sauce and yogurt. Things you never would expect to have sugar and it’s causing us to be fat and unhealthy and full of inflammation.

I’m trying to cut out added sugar and it was very hard.

Once you get past a few weeks you will feel better.

Food tastes better also and coffee does to .

I do use hazelnut coffee mate . And I’m not going to lie I still will eat a couple chips ahoy thin cookies or a mini cupcake or two now and then.

But I am really trying to get off the sugar. I have to admit it’s harder than when I stopped smoking.

I have learned through my herbology classes how to make my own liquid stevia.

And it’s helped me cut back a lot on the sugar. I just can’t drink things like tea without some sweetness in it.

So now actually make my own Stevia extract and dilute it, and other Stevia liquid flavor it etc..

I learned a lot in the herbology classes I take.

I buy all my herbs from mountains rose herbs.

I also just put the dry leaves in a beverage hot or cold.

I stopped buying Stevia at the store.

Also raw honey is good to use as a substitute.

Anything processed with a strange chemical or an artificial ingredients added is never good.

You can use fresh stevia leaves as a sweetener in beverages, such as tea and lemonade, or in sauces. A few fresh stevia and mint leaves make a great herbal tea when steeped in a cup of boiling water.

Add fresh stevia leaves to beverages or foods as a sweet, edible garnish. Although the fresh leaves are less sweet than dried leaves, they’re still much sweeter than sugar. Taste-test your beverage before serving to ensure you don’t over-sweeten your drink.

Use dry stevia leaves to make a powdered sweetener. Bundle and hang fresh stevia plant stems upside down in a warm, dry location until the leaves are thoroughly dry, then strip the leaves from the stems.

Fill a blender, food processor or coffee grinder to half full with dry leaves and process at high speed for a few seconds.

Store the powdered sweetener in an airtight container. Use the powder in recipes that call for a sweetener, but make adjustments in the amount used due to its dense sweetness.

A general rule of thumb is that 2 to 3 tablespoons of stevia powder equals 1 cup of sugar.

Use dry stevia leaves to make a syrup for sweetening beverages, sauces or other syrups. Add one cup of warm water to one-quarter cup of fresh, finely crushed stevia leaves.

Put the mixture in an airtight container and allow it to set for 24 hours before straining the leaves from the mixture. You can cook the strained mixture on low heat, reducing it to a more concentrated syrup. The syrup should last for several years, if kept in an airtight container in your refrigerator.

Things You Will Need

* Blender

* Measuring cups

* Strainer

* Airtight container

• Glass amber color and dropper

I also make my own liquid stevia extract for baking etc…

Stevia extract recipe.


Organic Stevia Leafs Dried

Glass mason jar

Fill a clean glass jar 1/4 to 1/3 full with stevia leaf. Cover the herb with vodka and pour to the very top. Allow to steep for 24-48 hours, taking care not to let it extract any longer than that to avoid bitterness. Strain and bottle it in a dark amber glass dropper bottle.

Vanilla Stevia Extract Recipe

Chop 1 vanilla bean and add to strained stevia extract. Allow to infuse for 2 to 6 weeks. Strain and bottle it in an amber bottle with dropper.

Lemon Stevia Extract

Fill your jar 1/3 full with organic lemon peel

Cover completely with strained stevia extract.

Allow to infuse for 1 to 4 weeks, tasting along the way. Strain and bottle in amber glass bottle with dropper


Add 1-2 drops to your favorite beverages (I especially love using homemade stevia extract to sweeten my coffee or tea!) A little bit goes a long way, so start with small amounts.

I found I had  to use a bit more of my homemade stevia to get the desired level of sweetness, as compared to the store-bought stevia I’ve tried.

But I think the sweetness will depends on how long you heated the extract and how many leaves you used.

This is a Stevia Plant.

Your dry stevia leaves can be used to make a healthy syrup for sweetening beverages, sauces, or even other syrups. A teaspoon of stevia syrup is as sweet as a cup of sugar.

Take 2 cups of warm water and add it to half a cup of dried stevia leaves.  Put the mixture in a glass jar and let it steep for 24 hours. Strain the leaves from the mixture.

Cook the strained mixture on low heat, reducing it to a concentrated syrup. The syrup should last for at least a year if kept in an airtight container in your refrigerator.

Conversion chart

1 cup of sugar is equal to – 1 teaspoon of stevia leaf powder or 1 teaspoon of stevia extract.

1 tablespoon of sugar is equal to – .25 teaspoon of stevia powder or 6-9 drops of stevia extract.

1 teaspoon of sugar is equal to – a pinch of stevia powder or 2-4 drops of stevia extract.

Stevia is becoming a popular plant and is readily available at most local nurseries.

If grown inside or outside it will flourish.

Thankfully it has few pests and is easy to grow and preserve.

Now that you know how to use it, you be adding stevia to your garden or window seal.

Another Recipe


With Alcohol cooked off.

• 1 glass jar with a tight fitting lid

• Dried Stevia leaves. They can be crumbled, chopped or powdered

• Vodka or Rum

Using a ratio of 2 parts stevia to 3 parts liquid, place one cup of stevia in the jar and cover it with 1.5 cups of alcohol.

Shake the mixture well and let it sit for no more than 36 hours. (it will become bitter if you steep it longer than 36 hours) Strain through muslin or a coffee filter and pour the tincture into a dark colored bottle.

To remove the alcohol: once the 36 hours are up, simmer the mixture on low heat for 30 minutes, stirring regularly.

Be careful not to boil.  When it cools, strain and bottle as above.

This mixture should be kept in the refrigerator, where it will store for six months.