Achieving big goals can take a lot of discipline. However, seeing your ideas come to life is a lot easier with planning. Making a plan helps you get clear on what needs to happen in order to accomplish these goals.

As an acupuncturist, I most often help people achieve their health goals. However, the framework is the same whether you’re targeting your health, finances, or personal life, or professional life.

The steps to take to achieve your goals

What goals do I want to accomplish?

Begin by identifying what you want to achieve. The more specific you are, the easier it will be to plan the steps to get there. For instance, if you’re targeting your health, something along the lines of, “I want to feel good” can be quite vague. A more precise option would be something like, “I want to stop being bloated and gassy daily”.

Why do I want to accomplish this?

What will be the benefits of reaching your target? Remembering why you’re working toward something will help keep you motivated when you come upon obstacles.

What obstacle might prevent me from achieving this?

Make a list of all the challenges you could encounter along the way. This will help you avoid unwanted surprises.

How can I overcome this potential obstacles?

Coming up with a plan now to mitigate possible obstacles will help keep you on track when challenges come up. The most difficult part of achieving a goal is staying the course when things get tough.

What steps do I need to take to reach my goals?

Break your goal down into as many actionable steps as possible. I know that this may seem counter-intuitive. It’s easier to take many small steps than to try to take a few large steps. This can help you avoid feeling overwhelmed. It’s also easier to find the motivation to take on one small step at a time.

Who can keep me accountable?

Tell at least one or two people in your circle of family and friends about your goal. This well help keep you accountable, which is an important step when you have a hard time staying on track.

Who can help me achieve my goals?

If reaching your big goals was easy, you wouldn’t need to go through this whole process. Thankfully, you can hire help or reach out to those in your networks to help you get there faster.

For instance, when targeting bloat and gas, you can try to identify the root cause of your issue. Then, you can work on modifying your diet slowly. You may have to spend a lot of time researching how to get your digestion up and running again. But then again, you can see an acupuncturist who will help kickstart your system, and who will give you dietary recommendations. This will get you closer to your goal much faster.

Ready to start working on your health goals? Schedule your acupuncture appointment in Ottawa today!

The idea of being needled can make some people feel less than comfortable. I can also see how someone who has never had acupuncture could think that there are safety risks . So let’s talk about acupuncture needles and their safety!

Since acupuncture is regulated in Ontario, our governing body (the College of TCM Practitioners and Acupuncturists of Ontario) sets out strict rules around needle safety. Plus, Health Canada approves acupuncture needles that can be used in the country.

Answering your questions about acupuncture needles

Have my acupuncture needles been used before?

No, never! In Canada, needles are always single use. Once a needle has been removed from your body, it goes directly into a sharps container, and never used again. The contents of that container will later be destroyed safely.

Once we open a needle pack, one of two things can happen. Your acupuncturist may make use of all the needles in the pack during that same appointment. Needles are sometimes packaged in bundles of 10 to reduce packaging waste. All needles that haven’t been used from an open pack go directly into the sharps container.

Your acupuncturist should open a new needle pack in front of you at each appointment.

What aspects of acupuncture needle quality are regulated?

Needles must be sterile, according to Health Canada regulations. If the packaging is intact, needles are guaranteed to be sterile for 5 years. Past the 5 year mark, there’s no way to guarantee that the packaging will hold up to humidity (especially in Ottawa!).

Each needle pack has an expiry date. You can ask your acupuncturist to show it to you.

How thick are the needles used?

Needles come in a variety of sizes. We choose needle size based on a few things.

Firstly, where the needle will be used matters. Thicker needles carry a higher risk of bruising. Most people prefer to avoid bruises on their face, so I normally choose thinner needles for the face. But not all treatments require facial needles.

Additionally, I consider the patient’s pain sensitivity. For many people with chronic illness, there is a higher level of inflammation. In those cases, I often prefer to use thinner needles.

It’s worth mentioning that the needles I use are much thinner than the hollow needles used for blood work and vaccines.

What do the needles feel like?

This will vary from person to person. Some people feel a quick pinch as needles go in. Others hardly feel the needles at all. But regardless, if there is discomfort, it should be over in seconds. If you can still feel the needles after a few seconds, the needle position probably just needs to be tweaked.

While needle size affects how acupuncture will feel, there are a few other factors that will affect it. Needle quality and the practitioner’s needling technique can make a difference.

I like to use high quality, easy glide, and eco-friendly needles. I also use a very gentle needling technique. Acupuncture doesn’t have to be painful to work. I want you to get healthy, not be in pain!

Ready to give acupuncture a try? Head over to the booking page to schedule your acupuncture appointment in Ottawa!

When the topic of acupuncture comes up, I often hear the same misconceptions. The idea of using needles to feel better seems out there to a lot of people. Because it’s such a strange concept, it’s easy to get the wrong idea. Let’s discuss some common acupuncture myths and set the record straight, once and for all.

Let’s bust some acupuncture myths

Myth #1: Dry needling is the same as acupuncture

You may have previously received intramuscular stimulation (commonly referred to as dry needling) done by a physiotherapist or chiropractor. Maybe you found it unpleasant because the needle went right into the core of the painful spot. While it works well for some people, it’s not ideal for everyone.

Acupuncturists are trained in intramuscular stimulation, but we also learn other methods to address pain without putting a needle into the sore spot. It’s always a good idea to mention previous experience you have with receiving treatments that involve needles. If you found your previous experience too painful, there are plenty of other options to address your concerns. Healthcare practitioners just want to provide you with the best treatment, whatever that may be in your particular case.

Myth #2: Acupuncture only treats musculoskeletal concerns

Most people I talk to seem to be aware that acupuncture is used for musculoskeletal concerns. But most of those people are surprised to find out that acupuncture is also used to address issues like menopause symptoms, dysmenorrhea (menstrual cramps), and dyspepsia (indigestion).

The scope of the conditions treated by acupuncture reaches far beyond the ones I’ve mentioned. If you feel that your condition would benefit from more help, don’t hesitate to book a 15-Minute Discovery Session at no charge to see if acupuncture is the right fit for you.

Myth #3: Acupuncture tries to replace medical intervention

Unfortunately, there is a misconception that acupuncture tries to replace allopathic medicine. Healthcare professionals just want their patients to be healthy, however that happens. Different types of therapies have different levels of success for different types of health concerns. If you’re having a heart attack, please don’t come see me. Go straight to the ER!

Acupuncture is a great add-on to medical care. It’s meant to be an extra tool in your toolbox, not the only tool. By combining multiple different approaches, you get to experience more benefits. I encourage my patients to continue to work with their physician. I’m really just looking to complement the existing care, not replace it!

In my case, I found it extremely difficult to put Crohn’s Disease into remission without medication, especially while experiencing any form of stress. However, once remission is induced, acupuncture can help reduce relapse rates. Accessing a combination of medical and alternative treatments tends to provide the best results.

Myth #4: If the concern isn’t resolved after one appointment, acupuncture didn’t work

Can you take just one pill and be cured of anxiety? Or go to the gym once and be jacked forever? If your answer is yes, please share your secret, because that’s incredible! But all joking aside, the same idea applies to acupuncture.

It’s important to remember that acupuncture isn’t surgery. It probably won’t have drastic enough effects to resolve an issue with one appointment. This is especially true if the issue you’re dealing with is chronic. Give it time, and be ready to commit to a few treatments. If you still don’t notice any changes after a few treatments, then it may be time to consider an alternative.

Myth #5: An acupuncture treatment always involves a ton of needles

How many movies have you seen where a character gets acupuncture at a spa, and they somehow end up with 30 needles in their face? While it’s possible that some acupuncturists treat in that manner, they are certainly not the majority. Unless you’re getting a treatment specific to your face, odds are that you won’t have more than a couple of needles in your face, if at all.

Additionally, a complete treatment doesn’t have to involve massive amounts of needles. Each practitioner treats differently, so this will vary from one person to the next. Personally, I like to keep most treatments under 10 needles, usually averaging 5-7 needles for adults. Once in a while, I add in a few more needles, depending on the technique I’m using.

However, treatments don’t have to involve needles at all! Sometimes, treatments can use other tools such as cupping and gua sha. Or, we can stimulate acupuncture points using a micro-current or a laser.

Myth #6: There is no scientific data to back up acupuncture

That there is no scientific data to back up treatments is one of the most common acupuncture myths I hear from skeptics. Studies using acupuncture to treat a wide variety of conditions have been conducted. Take a look at the studies cited above for just a few examples.

Due to the nature of acupuncture, it’s difficult to conduct studies with a control group receiving a placebo. It’s pretty easy to tell whether you’ve been needled or not. For that reason, control groups in acupuncture studies tend to receive sham treatments. These treatments are done on spots that aren’t acupuncture points. Some people tend to discount results of these studies because of the lack of a traditional control group. However, many studies show a statistically significant improvement in treatment groups, when compared to control groups receiving sham treatments.

Myth #7: You can take a weekend course to become an acupuncturist

In Ontario, Alberta, BC, Quebec, and Newfoundland, as well as in almost every state in the US, acupuncture is regulated. This means that there are laws in place to determine education and practice standards for acupuncturists. These laws exist to protect the people getting treatment.

In Ontario, to become a Registered Acupuncturist, practitioners must have studied a TCM program of a minimum of 3 years full time (or the equivalent of that, if studying part time). The program has to include a minimum of 500 direct patient contact hours in clinic. Graduating does not guarantee the ability to practice in Ontario. There are 4 national board examinations to pass. Once these exams have been passed, there is an application process that involves submitting a police check, along with a number of other documents. This ensure safe practice standards.

Hopefully I was able to clarify some acupuncture myths for you! Do you still have questions about acupuncture? If so, please book a 15-Minute Discovery Session at no charge, and let’s see how I can help you (in Ottawa).

Whether you want to lose weight, bring your androgen levels back to a healthy level, or support your liver, alcoholic beverages can slow your progress down. But that doesn’t mean that you need to miss out on the social aspects of your life. If your friends are headed out to the bar, there are things that you can do to feel included. If you choose to drink, before leaving, set a limit to the number of beverages you can have. Then, follow these tips to make a healthier beverage selection.

Clear liquor on the rocks

Usually, when my clients try to take a guess at healthier beverage options, they say wine first. But when you take a look at what’s in wine, it’s no surprise that many people react poorly to it. Between the sulphites, the sugar, and the yeast, wine is a recipe for a headache and a bad hangover.

You may be surprised to find that many hard liquors are a better option. I’m not referring to sugar-laden options like Grand Marnier or amaretto. No, I specifically mean clear hard liquors.

Clear liquors are distilled after the fermentation process. As a result, a lot of the symptom-causing ingredients are left behind. And since no sugar is added back in, these options are (relatively) easier on your system. Safe options include:

• Vodka
• Gin
• Some rums
• Unsweetened whiskeys

Whiskey is often forgotten on the list of healthier beverage options because it’s dark. However, the darkness usually comes from the barrels where it’s aged.

Serve these drinks on a bit of ice, or drink straight. But don’t forget to pace yourself!

Healthier mixer options

If you’re more of a mixed drink kind of person, there are ways to keep drinks decently healthy. The important thing to keep in mind is that sugar isn’t a great thing to add to alcohol, health-wise.

If your acupuncturist has mentioned that you have a lot of “Heat”, which translates into inflammation, this option might be easier on your system than hard liquor on ice.

Let’s start by finding safe mixers. Then, you can mix and match these mixers with the hard liquor listed above to make drinks to your liking. Healthier mixers include:

• Soda water
• Lacroix carbonated waters
• Zevia
• Iced coffee if you tolerate it well

You may have noticed that tonic water is NOT on the list. I can’t stress this enough. Tonic water is not any better than your average soft drink. A can of tonic water contains 32g of sugar. Soda water, on the other hand, is unsweetened.

The fun thing is that you still have so many beverage options if you want to watch your health. You could have a gin and soda with lime, a scotch on the rocks, or a martini.

You also have the option of not drinking at all. If you want to feel like you’re taking part in the social aspect of having a beverage with friends, you can order soda water with a lime. I opt for this choice often enough myself. It saves me so much money, and no one has to know I’m not drinking!

What do you like to drink when you go out?

We need to talk about something serious. And I’m not asking you to converse with me about your humourless uncle. No, I’m referring specifically to the underdiagnosis of menstrual issues like PCOS (polycystic ovarian syndrome) and endometriosis.

According to the Endometriosis Network Canada, it is estimated that 1 in 10 women has endometriosis. The prevalence of PCOS cases is roughly the same, as well. And yet, when we complain of severe menstrual pain, we’re told that we have PMS or dysmenorrhea, and that we should be taking the pill.

This issue is very personal to me.

My endometriosis journey

The teenage years

The first few years of my period presented with the expected mood swings a teenager would experience, and “average” cramps (though it should be noted that average does NOT mean healthy). But a few years in, something started to go seriously wrong. When my period came around, I found myself curled up in pain on the bathroom floor, ready to vomit.

Visits to the doctor informed me that it was “just PMS”. I was prescribed a high dose of painkillers. And I continued to take them until I had built a tolerance, and found that they no longer had an effect on me. I was then told to take the pill to “fix” my symptoms. When I eventually did start taking synthetic hormones, all seemed to be better. However, a correlation has been observed between some types of oral contraceptives and IBS.

The digestive issues and stress

Of course, I did develop IBS. I even had an acute bout of colitis and discovered a bunch of food sensitivities. Did you know that digestive problems can worsen menstrual issues? And the hormonal medication that was supposed to help my PMS was worsening my digestion. It’s a vicious cycle!

In my early twenties, I finally came off of hormonal contraceptives after 5-6 years of use. My digestive issues did improve a bit. However, it quickly became clear that the pill had only been a band-aid solution for my menstrual issues.

Under the recommendations of my Naturopathic Doctor, I made lots of changes to my health. These changes showed varying degrees of improvement on my PMS symptoms. They did, however, help my digestion.

In nutrition school, I learned a wealth of information that I could directly apply to my health. I was in heaven. Once again, my period was manageable. But again, “manageable” doesn’t mean healthy.

After I graduated from nutrition school came the challenge of starting my nutrition practice. Let me say that starting a business is not a stress-free endeavour! But when the body produces a lot of stress hormone, it ends up messing up the body’s entire balance of hormones.

It was like I had been transported back 10 years. The pain came back in full force. Once again, I was curling up on the bathroom floor on the worst days of my period. I was unable to be mentally present during social gatherings because I was busy willing the pain to go away.

Testing for menstrual issues

Because my mother had PCOS, I pushed hard to get an ultrasound and some hormone tests done. But when those tests showed no PCOS, I was told it was only dysmenorrhea. As a healthcare professional who works mainly with menstrual issues, I knew that something had to be wrong for my body to react that way. But had I been a layperson, I would have accepted that explanation and continued suffering.

Once I found out I didn’t have PCOS, I continued to try to figure out what could be wrong with my body. My symptoms were suggesting endometriosis. But endometriosis is a condition which is a bit tricky to diagnose because it doesn’t show up on blood tests or most ultrasounds. It usually requires a laparoscopy, which involves filling the abdomen with air, and inserting a camera through an incision near the navel. Diagnosis or not, I want this issue taken care of as soon as possible.

Last week, I went in for my physical and brought up my concerns. As someone who doesn’t automatically choose conventional medical interventions, my concerns don’t always get taken as seriously. My doctor told me that since I am not looking to conceive in the next 6 months and I don’t plan on going back on synthetic hormones, there’s no point in looking further into my menstrual issues. But upon doing the actual physical portion of the appointment, she was convinced.

An optimistic future

I received a referral for a gynecologist so that we can discuss my options. Endometriosis is one of those conditions that, when left untreated, can get worse. But I am choosing alternative treatments that focus on bringing balance back into my body, rather than simply dealing with the symptoms. Bringing balance back into my body will also reduce my chances of having ovarian cancer, since endometriosis puts women at a higher risk.

After struggling for 13 years, I’m finally starting to get answers. Sadly, this is not out of the norm. In Canada, it takes an average of 7 to 9 years of complaining of symptoms to get a diagnosis.

Will I be able to reverse the issue? Who knows! But I certainly won’t give up until I do. And not only will I fight for my own health, but I also plan to help as many women as I can along the way.

Edit 01/22 – Since I first wrote this post, there have been more developments. I had appointments with a specialist a few years ago. She decided I didn’t have endometriosis because I wasn’t in pain when she ran a q-tip on my abdomen with the weight of a feather. She told me my only option was to take more synthetic hormones or take medication to induce menopause. As I have chosen not to mask the issue by creating new ones, I am no longer receiving medical support. Unfortunately, there is only one clinic in Ottawa equipped to diagnose endometriosis. The frustration of this situation led me go to back to school for acupuncture so that I could provide other options for those in the same situation.

As an acupuncturist working mainly with menstrual issues, it’s important that I address Polycystic Ovarian Syndrome, or PCOS. Many people with menstrual issues eventually discover that their problems stem from PCOS.

Common symptoms include irregular periods, acne, mood swings, unwanted weight gain, and increased facial hair growth. For many of my acupuncture patients coming in with fertility concerns, a PCOS diagnosis can get them much closer to conceiving.

Testing for PCOS

To be diagnosed with PCOS, here is what is taken into account:

1. High levels of androgens, the hormones that males typically produce in higher amounts than females (such as testosterone)
2. Irregular ovulation or lack of ovulation, or presence of ovarian cysts with an ultrasound
3. Ruling out other disorders that have high androgens and disordered ovulation

You may have noticed that this means that you can be diagnosed with a condition whose name implies ovarian cysts, without actually having cysts. This is because back in the day, as soon as doctors found ovarian cysts, the diagnosis was slapped on. And you can have ovarian cysts without having PCOS.

Unfortunately, some doctors still jump to a diagnosis as soon as they find cysts without further investigating. And conversely, if they don’t find cysts, some may decide that everything is normal.

Before anything can be determined, a hormonal panel should be carried out through a blood test or saliva test, and an ultrasound should be scheduled to look for ovarian cysts.

Root causes

PCOS can develop for many different reasons. While this is still under research, a few possible causes have already been determined.

Insulin resistance

You’ve probably heard of insulin before. It’s that hormone that tells your cells to take in sugar when there’s too much sugar in your blood. However, when your body produces high levels of insulin for long periods of time, cells becomes desensitized to insulin. Your body responds by secreting more and more insulin so that your cells can continue to respond.

High levels of insulin actually send a message to your ovaries to produce more testosterone and stop ovulating normally. Those whose PCOS is rooted in insulin resistance tend to be the ones who experience uncontrollable weight gain, acne, and facial hair growth.

Inflammation

Chronic inflammation can also interfere with normal ovulation. Inflammation uses up a lot of your body’s resources. When there aren’t enough resources to go around, the body becomes choosy in how it spends those resources.

Because the reproductive system isn’t needed for immediate survival, it’s the first system to receive a smaller supply of resources. Your body especially doesn’t want to share limited resources with a second human life. Therefore, your body makes it difficult to conceive.

Synthetic hormones

When stopping the pill, many people notice that it takes several months for their period to come back. Others find that their period doesn’t start again on its own.

This happens partly because when taking synthetic hormones for years on end, your body “forgets” how to get your hormones back on track.

Hormone disruptors

Our environment is loaded with hormone disruptors. Tap water, plastics, cleaning products, and cosmetics all contain compounds that can mess with hormones. I’m sure I don’t have to tell you that that’s bad for you.

As hormone levels become wonky, cysts can develop, and periods can become less and less frequent.

Odds are that those with PCOS don’t only have a single one of these factors. All of these factors can combine in different ways to create different types of PCOS. These different types all manifest themselves differently. This can make PCOS particularly difficult to identify in some cases.

Management of PCOS

Typical mainstream treatment of PCOS involves taking synthetic hormones to mask symptoms. However, these symptoms will most likely return when coming off the hormones. In cases of insulin resistance, many doctors prescribe Metformin, a medication for Type 2 Diabetes.

An often overlooked component of PCOS management is nutrition. Diet impacts how our bodies produce hormones, and how we react to the hormones in our bodies. Additionally, in cases of insulin resistance, changing the diet can make a world of difference. And finally, while it may not be possible to fully eliminate hormone disruptors from your environment, your diet can affect how your body processes them.

While there is no one-size-fits all diet for PCOS, certain changes seem to show consistent results. Gluten, dairy, and sugar are the most inflammatory components of the Standard American Diet. By reducing or eliminating these 3 ingredients, your body is better equipped to do some repairs to reduce inflammation.

In order to keep blood sugar levels stable to reduce insulin resistance, it’s important to eat healthy fats and good quality protein with each meal. And finally, make sure to eat a generous portion of vegetables with every meal. Yes, I even encourage eating more vegetables with breakfast.

Acupuncture is also a helpful tool to help reduce inflammation and regulate hormones. If you’re located in Ottawa and are curious about acupuncture, book an appointment with me!

I’m sure you’ve heard the tampon horror stories by now. Toxic shock syndrome, carcinogenic bleach, and the list goes on. With more and more people turning to menstrual cups (such as the DivaCup), is it the right move for you?

The pros of menstrual cups

From an environmental perspective, menstrual cups are great, since they’re reusable. You don’t have to worry about filling landfills with all kinds of waste, between the sanitary products themselves, and the packaging for the products.

Another advantage of reusable cups is how friendly to the wallet they are. You can get one for about $40 in Canada. Conversely, a pack of 16 organic tampons runs for about $7. In the long run, you end up saving so much money by making the switch.

Tampons and pad can be a bit of a hassle when you’re on the go. They should be changed about every 4 hours, whereas your cup can stay in for up to 12 hours, depending on the cup you’re using.

The cons of menstrual cups

While menstrual cups are great for countless reasons, there are disadvantages associated with using them. For instance they can be a bit messy. If you spend more than 12 hours outside of the house, you may find it difficult to empty and clean your cup. This is especially true if you only have access to public washroom without a sink in the stall.

Some may be turned off when first using their menstrual cup because it may take some time to adjust. Each cup variety is shaped differently. Each person is also shaped slightly differently. Sometimes, the most comfortable insertion angle for you may not match the one in the instructions. Additionally, if you have a lower cervix, you may want to consider a shorter menstrual cup.

The choice to make the switch to a menstrual cup is entirely yours. I simply want you to have enough information to make informed decisions.

Almost everyone would benefit from adding more healthy fats to their diet. This is especially true for those with conditions where blood sugar levels fluctuate a lot, such as PCOS and diabetes. Fats from healthy sources help slow down your body’s absorption of sugars in your food. They also help your cells better listen to your hormones.

Use the following tips to increase your intake of healthy fats. And don’t worry about possibly gaining weight. Healthy fats have many functions in your body, so odds are that they won’t be stored as fat for future energy (unlike unhealthy fats).

Add nut butters to smoothies

Are you making smoothies for breakfast or after workouts? Use a chocolate protein powder and add a tablespoon of nut butter to make it nut butter cup flavoured. Alternatively, you can add a tablespoon of chia seeds, hemp hearts, or coconut oil to your smoothies to boost the fat content.

Put a dollop of coconut oil or sesame oil to your food

Planning to make a stir fry or steam some vegetables? Sauté or steam your dish with water, and add some coconut oil or sesame oil at the end for extra flavour. Waiting until the end to add the fats will keep them in their healthy form.

Include some avocado on your plate

Making a meal that just doesn’t require fat? Add some avocado slices to your plate as a side. Some vitamins can only be absorbed when consumed with fat. Because avocados can be expensive, all you need is 1/4 or 1/2 of an avocado.

Yolks have healthy fats!

Are you eating egg white omelettes to boost your protein while keeping cholesterol down? Eating more cholesterol won’t increase your cholesterol levels. Your body produces most of its cholesterol for hormones, and as a protective mechanism. Egg yolks not only have healthy fats, but they’re also incredibly nutrient dense.

Eat a handful of almonds

If you’re looking at your plate and see nothing but vegetables, lean protein, and/or grains, save a bit of room for a handful of almonds. You don’t need much – 10 almonds or so will do.

Take a fish oil

A good quality fish oil is a great supplement for most people. It’s an anti-inflammatory, it helps anxiety, depression concentration, diabetes, hormonal issues, and makes skin and hair healthier. However, it’s also a natural blood thinner, so it should be avoided if already taking blood thinners. If your meal is lacking healthy fats, take a teaspoon of fish oil with your meal.

Make a dip for vegetables

Are you eating vegetables without fats? As previously mentioned, some nutrients can only be absorbed into your body if eaten with fats. Make an easy dip for your vegetables by combining tahini with lemon, or make hummus or a curry dip.

Which strategies are you using to boost the healthy fat content of your meals?

Flipping to sugar free nutrition for health issues like PMS, PCOS, endometriosis, and digestive problems, among other issues, can seem impossible. This is especially true for those who have a sweet tooth. While many sugar-free sweeteners are just as bad or worse for you as sugar, stevia can actually be a good alternative. To pick out a good brand, make sure to read the ingredients. Many brands put all kinds of additives in their formula.

The issue with stevia is that for many people, it actually has a bitter or too sweet aftertaste. I really disliked it when I first tried it. Well, it turns out that it’s a bit of an acquired taste!

The other issue is that unlike most sweeteners, stevia doesn’t stand very well on its own. There is work that needs to be done to make it taste better in recipes. Since I’ve played around with the sugar free sweetener for a while, I’ve discovered different ways to make it taste better.

Start with protein powder

Many sugar free protein powders are sweetened with Stevia. These formulas are put together to create a product that is as tasty as possible. Of course, some brands succeed at that better than others do. I really like the Vega Sport Performance chocolate powder. Some of their other products are far too sweet, but this one is amazing. The Genuine Health Fermented Vegan Proteins+ vanilla powder is another good one. It blends really nicely with all kinds of flavours. These powders will help you better adjust to the stevia taste.

Add other tastes

Combining a few of the basic tastes (sweet, salty, sour, bitter, and umami) actually makes stevia a bajillion times more enjoyable. I haven’t tried combining umami and sweet so I can’t attest to this one, but by including other tastes, stevia tastes so much better.

So how do you do that? If I’m making overnight oats, I add sea salt or pink Himalayan salt (it’s tasty, it contains all kinds of minerals, and I have low blood pressure). For acidity, I add a bit of pure lemon juice because the flavour is subtle. Then, I may add cocoa for bitterness. And finally, the stevia will take care of the sweetness.

Use liquid stevia

Most people who have experimented with stevia agree that using it in its liquid form is the tastiest. So, save yourself the trouble and don’t bother trying the powdered form. I like the NOW brand liquid stevia. It has less of that unpleasant aftertaste than the powdered form does.

Combine it with xylitol

The two sweeteners seem to work really well together. I specifically recommend xylitol because it is also technically sugar free. However, those simply looking to reduce sugar instead of completely eliminating it may find that maple syrup, molasses, or coconut sugar has the same effect.

A word of caution when using xylitol: since it’s an alcohol sugar, our bodies can’t break it down. As a result, eating large quantities of it can create a laxative effect. I also generally don’t recommend it for those who have known digestive issues.

Which other tricks have you discovered to improve the taste of stevia?