Who among us doesn't love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Raw Honey

Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Stevia

Stevia is an all-natural herbal product with centuries of safe usage by native Indians in Paraguay. It has been thoroughly tested in dozens of tests around the world and found to be completely non-toxic. Stevia is very sweet.  

Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.   

There is a lot of controversy over agave nectar and I have been a fan for years, and now I see the bigger picture. Food Renegade gets into the nitty gritty of agave nectar. Decide for yourself.  I appreciate Food Renegade explaining fructose (man-mad sugars which are processed in the liver first) vs. levulose (naturally occurring sugars in nature processed directly in the intestines).  

Agave Nectar - good or bad?  

 (kula = community of the heart)  

Jen Guarnieri Peacful Warrior

KS: What's your favorite pose to practice?

JG: I love ardha chandrasana.  I love when my bottom hand floats up off of the floor; I love when my bottom set of fingertips connect to the earth; I love when I bend my lifted leg; I love when my hands are in prayer; I literally love EVERY variation of this pose!

KS: What do you like most about teaching yoga?

JG: There are so many things that I appreciate about teaching yoga, like being able to run all over the city every day, getting to make my own schedule, and being able to practice yoga in the middle of the afternoon, but my favorite thing about teaching yoga is that it allows me to share this practice that I absolutely love so much with so many different, unique, amazing people.

KS: What sound do you love?

JG: It's so cliche, but the sound of the ocean is truly the most beautiful sound to me.

KS: What is your favorite meal?

JG: My favorite meal is from this place called Siggy's in Brooklyn Heights. They have a delicious quinoa avocado salad, and they always have the tastiest soups.

KS: When I am not practicing or teaching yoga I am...

JG: Spending time with my husband, my sister, and my friends in my favorite city in the world.

You may sit on a chair with the feet flat on the floor or if you can sit cross-legged on the floor comfortably then try that. It is important to make sure you're not struggling to sit comfortably. Zafu meditation cushions are great to have, sitting on firm pillow or thick sturdy blankets like you find in yoga studios are all good options. When sitting cross-legged, you want to be able to sit up tall, upright but not uptight. The knees slope down from the hips and the hands rest on the thighs with palms up or down. Imagine their is a string in your spine that is being drawn up towards the ceiling lifting the whole spine up. Check to see that you didn't take your shoulders up with you. Allow them to slide down your back on an exhale.  

Now that you have taken your seat, check in with your mind. Ask yourself how you are doing in the present moment. Try not to dig too deeply here. You are seeing what the flavor of your mind feels like and leave it at that eg: I am tired, excited, anxious, OK, etc. Spend a few breaths with the flavor of the mind. Let that go and begin the contemplative practice of gratitude. Spend a couple of minutes with each suggested contemplation.  

Reflections to contemplate:

1) What place am I grateful for? This could be your home, your bed, a mountain, an ocean. When choosing a place see it's colors and sounds.   

2)Who has been kind to me? Think of one person who has been kind to you and you are grateful for. 

3) What personal attribute about me am I grateful for? This could be something physical like your hands or a quality about yourself that you like eg: patience or courage 

4) The phrase "I am grateful for my beautiful life" or "I am grateful for my precious life" 

Generating gratitude towards others and self opens our hearts and minds. You may not feel anything and you may feel strong emotions. If strong emotions arise, bring awareness to where you feel the emotion in your body and breath with it. When it passes, and it will, allow the mind to rest with your breath, following inhale and exhale, feeling the breath in your body. Maybe in your abdomen or the tip of the nose. When the timer rings you may want to acknowledge your practice by placing the hands together at the heart and bowing to self and your teachers. This is an option and an offering for your practice.  Meditation is recommended as a daily practice. You have the time.   

For more teachings and pod casts on meditation, please check out

 The IDProject.org  

For establishing a daily practice Sharon Salzberg has written the insightful gift of Real Happiness The Power of Meditation.