KHFP Week 22: The Apple Cider Vinegar Weight Loss Solution

• Do you want to be energized?
• Do you feel like your weight is out of control?
• Do you have skyrocketing cholesterol levels?
• Are you suffering from high blood pressure?

If you answered “YES” to any of these questions, apple cider vinegar may be the solution to help you better cope. I call it the ACV solution to weight loss. Apple cider vinegar has been around for centuries for its health and healing properties. Many people are still unaware of how powerful drinking ACV can be in their pursuit of weight loss and good health. Just by drinking three glasses of an apple cider vinegar cocktail everyday, you can lose weight, lower your cholesterol or high blood pressure and stave off many health ailments.


As we get older, the needs of our bodies change because of our age, especially after 40. Our hormone levels began to decrease, our bodies require different nutrients and minerals, and our metabolism slows down. As we live longer the internal abdominal structure and stomach muscles relax more, this is called “droopy tummy” or “visceroptoses”. This is especially true for women over forty entering the menopausal stage. This is a common condition among older people who don’t exercise their waist muscles. When the abdominal wall becomes lazy the “droop” is compounded by fatty layers of flab. By the time most people reach 40 they have a prolapsed abdomen or the infamous "beer belly". It then becomes increasingly harder to shrink the abdomen because of these old age changes. One way to combat this phenomenon is to introduce apple cider vinegar into your diet and eat clean and healthy foods.


Raw Organic Apple Cider Vinegar
When you think of vinegar, you probably identify with the white distilled vinegar. This vinegar has its place in the kitchen but it is not your best choice when it comes to beneficial health properties. It's great for health and household remedies. Distilled vinegar has been stripped of all its' nutritional value. Natural organic unfiltered apple cider vinegar with “the mother” intact has the most beneficial health properties. You can usually find raw organic vinegar at health food stores. It is hard to find a good quality apple cider vinegar at the regular grocery store nowadays. You can find plenty of white, red wine, balsamic and rice vinegar at the grocery store, as well as distilled apple cider vinegar.

So, why has natural unfiltered apple cider vinegar disappeared from stores’ shelves?. This lies on the shoulders of the general public and producers of vinegar. Vinegar producers failed to enlighten the public on the health qualities of natural apple cider vinegar. People buy food with their eyes, not thinking of good nutrition.


Because natural undistilled organic raw ACV is made from fresh crushed apples that are allowed to mature naturally in wooden barrels which boosts natural fermentation it is a rich, brownish color and you can see tiny cobweb like substances called “mother”. It never needs refrigeration. This cloudy substance is unappealing to the eye, therefore, producers pasteurized and refined distilled vinegars because the public demanded it. But all this processing strips vinegar of its beneficial properties. Distillation destroys the powerful enzymes by heating it which distills out the life giving minerals potassium, phosphorous, fluorine, silicon, trace minerals and essential amino acids and pectin.


Paul C. Bragg and Patricia Bragg are one of the leaders in producing and promoting the benefits of drinking apple cider vinegar. The better quality vinegars are left unfiltered and unpasteurized like Bragg Apple Cider Vinegar with the “mother” intact. Mother or “mother of vinegar” describes excess liquid that accumulates on top of cider or other juices which turns into the most nutritious part of vinegar. They are made from the whole apple ground to pulp, cold-pressed to extract the cider, fermented in wooden barrels and aged for at least six months. Lesser quality vinegars are processed in about two to three weeks.

　

Definition of Vinegar

Vinegar: an impure dilute solution of acetic acid obtained by fermentation beyond the alcohol stage and used as a condiment and preservative.

Vinegar is one of the oldest fermented food products known to man. When air is exposed to a fermented liquid like wine or ale, bacterial activity occurs, this helps combine oxygen with the alcohol and the end result is acetic acid or sour vinegar. Vinegar can be made from any fruit or any material containing sugar. Wine vinegar is made from fruits (grapes, peaches, berries), malt vinegar is made from barley malt, sugar vinegar is made from sugar (syrup, molasses, etc), and spirit or distilled vinegar is made from alcohol which come from whole grains.



　
Apple Cider Vinegar and Potassium
Apple cider vinegar has high levels of potassium that promotes cell tissue and organism growth without it there would be no life, it is essential to the life of every living thing. One apple contains about 159mg of potassium and ACV has 240mg. Low potassium levels bring on fatigue, you need a daily minimum of 1,875mg. “ACV is the best and cheapest way to get potassium” says the Braggs. Medical experts confirmed that it is vital for good health to maintain the proper ratio of potassium to sodium in your diet. The perfect potassium to sodium ration is 5:1. Most Americans have a ratio of 1:2, this is double the amount of sodium compared to potassium. An out of whack potassium to sodium ration can lead to high blood pressure, heart disease, water retention and strokes.


Potassium counteracts the damaging effects of too much sodium which can help prevent high blood pressure. Potassium inhibits fluid retention which is caused by accumulation of sodium in the body, therefore warding off both high blood pressure and water weight. ACV and potassium rich foods like watermelon, bananas, cantaloupe, dried apricots and vegetables can act as a natural diuretic which may reduce bloating. Therefore, if you want to lose those inches around the belly then you should consume the proper amount of potassium.



　
Apple Cider Vinegar Cocktail Recipe
Bragg Apple Cider Vinegar Cocktail
Mix 1-2 teaspoons Bragg Organic Apple Cider Vinegar and 1-2 teaspoons raw honey, Agave nectar or pure maple syrup in 8 oz of distilled water. Distilled water is the best choice because it has no added chemicals or minerals present. If you can’t get distilled water, then opt for filtered water. Remember that bottled water is very similar to ordinary tap water in that it still has chemical and mineral residue.

Drink the ACV drink three times a day 30 minutes to one hour before each meal. In The Bragg’s Apple Cider Vinegar book, they provide more recipes for ACV drinks, dressings, ACV remedies and uses. There is also some very good information on “The Bragg Healthy Lifestyle Blueprint”, which is a guide to eating a healthy diet and incorporating the benefits of apple cider vinegar.

I like the Bragg's information about the miracle of fasting. There has always been a debate about the effectiveness of fasting and whether it is safe. Fasting actually requires a good amount of will power because you are programmed to always consume food. Depending on how badly your body needs to detoxify, you will experience a cleansing effect. This may be a slight headache or even a small rash as toxins are released from your body. This may be very hard for some, but I think the benefits out way the one day of discomfort as your body goes through the cleansing process. Please due your own research on fasting and consult with your doctor before going on a fast.

The Bragg’s suggest fasting for 24 hours each week to renew and rejuvenate the body, remove sludge from your system and reduce water weight. Pick one day a week that you have the least amount of things to do. To do the fast, drink five ACV cocktails and five glasses of water only, no solid food. This gives the body some time to recover.

There are lots of ways to utilize the basic ACV cocktail. The formula can be adjusted based on the health ailment you wish to address, like cancer, diabetes, high blood pressure, high cholesterol, constipation, female problems, digestion, aching joints etc. For example, if you mix two tablespoon of apple cider vinegar in 8 ounces of water and drink 30 minutes before a workout, it increases your energy level. Or, for a healthy digestive system and to help with weight loss, add 1-2 tablespoons of psyllium husk powder to your ACV cocktail and drink one hour after dinner.


Here is a basic recipe for an herbal vinegar that you can mix with olive oil and use on salad greens as a low fat dressing. This can be used as a seasoning or marinade to add flavor to your healthy dishes.

Herbal Vinegar: in a one quart jar add 1/3 cup of tightly packed, crushed fresh sweet basil, tarragon, dill, oregano (combined or singly). If using dried herbs only use 1-2 tsp herbs. Pour apple cider vinegar in jar and fill to top. Store in airtight jar for two weeks in a warm place. Then strain herbs and refrigerate.



Fat flushing raw apple cider vinegar burns fat with its acetic acid that helps boost metabolism and dissolve fats, preventing them from being stored as fat and helps lower blood sugar. Including ACV may help slow the rise of blood sugar after a high carbohydrate meal.

Just by introducing apple cider vinegar into your daily lifestyle, you can greatly reduce or stave off many of the health problems that plague us today. Coming across this information about low potassium has opened my eyes about how being deficient in this vital mineral can cause so many problems. As we get older, the need to keep our potassium levels in check becomes so much more important. Drinking ACV can greatly help you in achieving balance, and it is fairly inexpensive.


Assignment
Start drinking the ACV cocktail three times a day, about one hour before your main meal. If you are exercising regularly and taking an energy supplement such as 5hour energy, substitute an ACV drink made with 2 tablespoons ACV and 1 tablespoon raw honey or agave 30 minutes before the workout. Also, find ways to add ACV into your cooking. “The Healing Powers of Vinegar” by Cal Orey is a good resource for some recipe ideas.

　

　

Weekly Checklist (Weeks 1-21)
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil
Eat Lower on The Glycemic Index
Whip Up A Power Smoothie
Willpower Versus Skill-power
Ditch The Salt
Spice It Up!
Drink an ACV cocktail


References
“The Healing Powers of Vinegar” by Cal Orey
“Apple Cider Vinegar: Miracle Health System” by Paul C. Bragg, N.D, Ph.D. and Patricia Bragg, N.D, Ph.D.


Picture Sources
Bragg Apple Cider Vinegar
Apple Cider Vinegar cocktail ingredients
Raw apple cider vinegar

　

　

　

　

KHFP Week Four: Eat an Apple

Kandie's Health and Fitness Project Week Four: An Apple a Day Keeps the Doctor Away

Remember the old saying: “An apple a day keeps the doctor away”, well there is some truth to it.. Apples are a good source of antioxidants (skin on), plus apples have about 4.4 grams of fiber. Doctors say that women should get at least 25 grams of fiber a day on a 2,000 calorie diet. Eating an apple is a small step to a healthier you. Apples are convenient, easy to carry or pack and a good snack.

　
What makes apples so great for this Kandie's Health and Fitness Project?Apples are an easy and quick way to add beneficial health properties to your diet that will aid you in your weight loss and weight maintenance efforts. There are numerous health benefits associated with consuming apples, however, the benefits that are associated with weight are highlighted in this project. Eating apples is well known for its immune boosting and detoxifying properties which are essential for women as we get older.

Whole foods description of an apple:

Apples are a crisp, white-fleshed fruit with a red, yellow or green skin. The apple is actually a member of the Rose family, which may seem strange until we remember that roses make rose hips, which are fruits similar to the apple. Apples have a moderately sweet, refreshing flavor and a tartness that is present to greater or lesser degree depending on the variety. For example, Golden and Red Delicious apples are mild and sweet, while Pippins and Granny Smith apples are notably brisk and tart. Tart apples, which best retain their texture during cooking, are often preferred for cooked desserts like apple pie, while Delicious apples and other sweeter varieties like Braeburn and Fuji apples are usually eaten raw.

 5 Major Benefits of eating apples
1).  Nutrition:
Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).

2).  Weight Loss
Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.

3).  Exercise Extender
Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer.

4).  Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fiber. Foods high in fiber will fill you up without costing you too many calories.

5).  Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.


Besides being beneficial to weight loss, apples have many major benefits for women over forty to help keep them healthy as they age and enter the change of life.  Here is a list of more health benefits of apples, please visit Whole Foods Website for more details and descriptions of the listed benefits, plus information on how to select and store apples, tips for preparing and cooking apples, individual concerns like pesticide residues and nutritional profile.
　
　

Health benefits of Apples:

• Apple's Amazing Polyphenols
• Antioxidant Benefits
• Cardiovascular Benefits
• Benefits for Blood Sugar Regulation
• Anti-Cancer Benefits
• Anti-Asthma Benefits

So, basically, this week you will begin to eat one apple a day.  Any type of apple will do, not apple juice because it has added sugar and plus you don’t get the fiber bulk. Apple sauce or apple pie don’t count as your one apple a day.  Just to keep things simple and to keep your calories low, keep to eating just a plain old apple, no other derivatives.  Instead of an apple you can have a pear, it gives you the same fill you up effect and it makes you chew more slowly giving your brain time to signal that you are satisfied.

This Week’s Checklist:
Drink eight glasses of water a day
Eat a Hearty Breakfast
Get movin’
Eat an Apple



Assignment:

This week’s assignment will consist of taking a brief inventory of your kitchen. Many people don’t realize how many or how few healthy foods they have in their cupboards or refridgerator. What you have to do is make a list of foods you have on hand that you consider as healthy. List all fruits, vegetables, whole grains, legumes, snacks, meat, dairy etc. These items can be canned, frozen or fresh. Also, note whether they are certified organic. This exercise will give you an overall picture of how healthy you currently shop. Jot down the date the inventory was taken because after week 24 you will do this inventory again and compare to see how your shopping has improved.


References
Best Health Magazine:
http://www.besthealthmag.ca/eat-well/nutrition/15-health-benefits-of-eating-apples
Eating Well:
http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_health_benefits_of_an_apple?page=2
Whole Foods:
http://www.whfoods.com/genpage.php?dbid=15&tname=foodspice