If you reach for the Sweet’n'Low or Splenda instead of sugar, or grab the diet soda rather than the regular, you might want to think twice. A recent Purdue University study suggests that using artificial sweeteners may lead to weight gain.

In the study, rats that were fed yogurt sweetened with saccharine, an artificial sweetener, ate more calories and gained more weight than rats fed yogurt sweetened with glucose, a natural sugar. Researchers also said that other artificial sweeteners have similar effects on calorie consumption and weight. It appears that when you eat foods with artificial sweeteners, the body prepares for more calories than it gets. When it doesn’t get the high number of calories it’s expecting, your body isn’t sure what to do, which may lead to increased hunger or decreased energy use.

Based on this study, it looks like artificial sweeteners may not be the dieter’s friend that they were once believed to be. But don’t go grabbing that regular soda or switching back to sugar in your coffee. While sweeteners like saccharine or aspartame may lead to weight gain, high sugar intake is known to contribute to weight gain and increased risk for the development of diabetes and other diseases. A better strategy may be to reduce the intake of sweets altogether.

Decreasing your intake of sweeteners of any kind can be as simple as making a few small changes in your regular routine.

• Reduce the amount of sweetener you use in your morning coffee or tea by a small amount each week until you reach your limit. It may take several days to adjust to the reduced sweetness, but don’t give up. Your taste buds will get used to the change in flavor.
• Drink more water and less sweetened beverages. Try adding wedges of lemon to give it a bit of flavor. And if you’re really feeling motivated, replace your morning coffee or tea with hot water and lemon wedges and sweeten it with half a tablespoon of honey for a little natural sweetness without a lot of added calories.
• Avoid sweetened cereals. Try adding fresh fruit to your oatmeal or shredded wheat instead. The natural flavors of the fruit will provide enough sweetness that you won’t need that sugar or saccharine.
• Pass on dessert. Whether it’s made with sugar or artificial sweeteners, try limiting the number of sweets you eat during the week. Instead of ice cream or cake for dessert, why not try an apple, some fresh strawberries or a dish of pineapple.

While it may be a challenge to limit your sweetener intake at first, as you adjust to flavors that are less sweet, you’ll find that you don’t need as much sweetener and you’re sweet cravings will decrease. Give these strategies a try and you may be pleasantly surprised.

"Eat well. Live well. Be well."

What better month than February–the month of love and valentines–to pay a little more attention to your heart? February is American Heart Month, and the American Heart Association is encouraging Americans to be educated about heart disease. They’re also continuing their Go Red for Women Campaign to promote women’s heart health.

How can you make the most of American Heart Month? Give one of these a try:

• Learn CPR. If and when a heart attack strikes someone you know, be prepared. Performing CPR while waiting for paramedics to arrive is extremely important because it keeps blood and oxygen flowing through the body. Sign up today for one of the American Heart Association’s Heartsaver CPR classes and you just might save a life. What are you waiting for? Call 877-AHA-4CPR to find a class near you.
• Learn more about Go Red for Women. Get involved with the campaign, donate, or just learn more about this movement to encourage women to get heart healthy.
• Tell your story. If you or someone in your family has been touched by heart disease, you can share your experience with others. By telling others about what you’ve been through, you can encourage women all over the country to become more informed about heart disease, and can build community with those who have shared similar experiences.
• Have a heart check-up. Fill in your information and find out how your heart health ranks. Then pick a Personal Action Plan and start making changes to live a stronger healthier life.
• Cook up something good. The site is filled with heart-healthy recipes that taste good, too!
• Sign up for Chose to Move. This twelve-week program gets you off the couch and gets you moving. Designed specifically for women, you’ll find motivation, nutrition tips and more to help you increase your physical activity and improve your heart health.

Have a heart-healthy February!

"Eat well. Live well. Be well."