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 20: Ditch The Salt

The reason for this weeks tweak was inspired by my latest blood pressure check up. Its time to ditch the salt. Every since I was put on blood pressure medicine I have been steadily gaining weight, I have gained 30 pounds since May 2012 which puts me at 210 pounds. I am exercising just like I did when I lost 30 pounds just before my 40^th birthday in 2011. I have been eating healthier by following this fitness project, but my blood pressure is not dropping and my weight loss is roughly ten pounds. Don’t get me wrong, I feel better, I’m developing lean muscle and my stomach is slowly shrinking. But even with all the small healthy changes I’ve made, the weight is not coming off as much as I know it should. I contribute my struggle to the two high blood pressure medications. My doctor has referred me to a nutritionist who recommends a 1700 calorie meal plan. The plan incorporates many of the healthy foods and habits I have been posting about in this fitness project. Since I have been eating right, my focus is on lowering my blood pressure and getting off medication. Ditching the salt is the most sensible course of action.

　
A little background research on salt will give you a better idea about how it affects our bodies. Salt is made up of 40% sodium and 60% chloride. We all need some sodium to regulate our body fluids. Every cell in our bodies is coated in a salt solution. The amount of sodium we eat directly affects the amount of fluid around each cell. If we eat a lot of salt, the body retains more of it and also more water to make it into a solution. This is called retention. So it follows that if we eat less salt our bodies retain less salt and less water. So we will actually lose weight. Sodium is needed to ensure our muscles and nerves function correctly and to help keep our blood pressure normal.

Even though the doctor tells you to eat a low sodium diet, you still may wonder what does that really mean. Many times if you don’t ask for specifics, they will assume you know how to follow a low sodium diet on your own just by cutting back. I, myself eased up on using salt, therefore that meant I was eating a low sodium diet. I am finding out just how misguided my thinking really was. I look at the sodium content on the labels but still can’t determine whether a food is actually high in sodium. I figured the higher the number the higher the sodium. But once again, I wondered what number made a food item high in sodium. In one of my previous posts I discovered that the recommended daily allowance for sodium intake was 2400mg a day, so this was a start. When checking the labels on certain foods, the sodium levels were never high as 2400mg. So, I thought I must be doing all right. However, I have found some useful information that should clear things up a bit more.

It is strongly recommended that we should have no more than four grams of salt a day - that is about three quarters of a teaspoon (one teaspoon of salt has about 2,300 mg sodium). Salt occurs naturally in our food and there is no benefit in adding extra. Select foods that contain less than 5 percent of the daily value for sodium (or about 100mg per serving). Experts suggest limiting any food that has more than 480mg sodium per serving. MayoClinic.com advises not going over 2,300 mg of sodium for healthy adults and 1,500 mg if you have kidney disease, high blood pressure or are diabetic. MayoClinic.com also recommends the lower amount for middle-aged or older people. Therefore, a low sodium diet is a diet that includes no more than 1,500 to 2,400 mg of sodium per day.

Be aware that this vital but overused mineral (salt) comes in different guises, such as monosodium glutamate (MSG), found so frequently in convenience foods as a flavor enhancer; sodium bicarbonate used as a raising agent in baking; sodium nitrite used as a preservative and a cured meat colour enhancer; sodium saccharin is a sweetener; sodium alginate is used as an emulsifier in ice creams and drinks; sodium sulphite is a preservative in some dried fruits; and sodium benzoate is a preservative in commercially produced sauces, dressings and relishes. Many people are unaware of just how much salt they consume on a daily basis, just because you don’t add salt to your frozen dinner, that can of soup or pack of Ramen noodles doesn’t mean you eat a low sodium diet. You have to also avoid consuming too much salt from the dairy aisle. Purchase milk, yogurt, ice cream and low-sodium cheeses rather than high-sodium buttermilk, processed cheese and cottage cheese. Check out “Guidelines for a Low Sodium Diet” it has good information on high sodium foods, including dairy and some low sodium alternatives. “Low Salt Recipes for a Heart Healthy Diet” appears to have some good recipe choices for low salt meals you can prepare.

　

　
Low Sodium Label guidelines set by the FDA
The FDA has certain guidelines when it comes to sodium. There are several labels that tell you something about how much sodium is in the product. These labels can help you regulate how much sodium you consume if you understand what they mean.

Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier to make a selection of healthy low-salt foods and low sodium meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your low sodium or reduced sodium diet.

Sodium-free: Less than 5 milligrams of sodium per serving
Very low-sodium: 35 milligrams or less per serving
Low-sodium: 140 milligrams or less per serving
Reduced sodium: Usual sodium level is reduced by 25%

　


There are many low salt food resources to help you understand more about how to follow a low sodium diet. Even if you are not diabetic or don’t have high blood pressure, it is a good health practice to lower sodium in your diet. High sodium diets can lead to all kinds of health problems that may not manifest until you are older. For more low sodium resources refer to “LOW SALT FOODS: Your Resource for a Low Sodium Diet” where they have a list of brand name products that are low in sodium and you can learn more about food labeling guidelines and tips on lowering your salt intake.

　
Following a low sodium diet may seem like a lot of work for someone who may be very busy, have a big family and lots of responsibilities. If you can make a few small changes a little at a time, you will soon begin to drastically limit your salt intake. This can be done in several ways, at home, the supermarket and dining out.

How to Reduce Your Salt Intake:

At Home
Eliminate the saltshaker: Don’t salt before you taste. Break the habit of automatically reaching for the saltshaker.
Use less salt in cooking: In most recipes salt can be reduced or, in many cases, omitted without compromising the flavor. Use more herbs and spices, particularly onion and garlic powder. Also, low-sodium bouillon can add extra flavor, as can wine, vinegar, lemon or lime juice.
Prepare low-salt recipes: Get a good low-sodium cookbook.

　
At the Supermarket
Eat more fruits and vegetables: Use less prepared foods — the less processing, the less sodium.
Choose lower sodium prepared foods: Look for items labeled sodium free, low sodium, reduced sodium, unsalted, and no salt added.
Read the label: Know how much sodium is in each serving. If the label says 150mg sodium per 1/4 cup and you eat 1/2 cup, you're consuming twice as much.
Be alert to “salty” terms: like brine, cured, marinated, pickled, and smoked.

　
Eating Out
Avoid soups: Most are loaded with sodium and can exceed 1,000mg per serving.
Use oil and vinegar on salads: Stay away from creamy dressings. Avoid salads made with mayonnaise, like potato salad and coleslaw.
Ask that no salt is added to your entrée: Many restaurants will accommodate your dietary restrictions.


The Dash Diet, Low Salt, Low Sodium
If you find that you need more guidance and help beyond just watching your salt intake and reading labels, then it is suggested that you follow a diet especially for lowering high blood pressure like The Dash Diet.  The DASH diet is a low sodium plan that has additional benefits to lower blood pressure, cholesterol, and improve heart health. It even helps to reduce the risk from consuming more than the recommended amount of sodium. The DASH diet is rich in the blood pressure-lowering foods that include vegetables, fruits, low-fat and nonfat dairy, nuts/beans/seeds, and it also emphasizes whole grains, lean meats/fish/poultry, and heart-healthy fats. It is rich in fiber, vitamins, minerals and other nutrients that have been shown to improve heart health and may be associated with lower risks of other health issues. The DASH diet is based on the research, "Dietary Approaches to Stop Hypertension." It is recommended by The National Institutes of Health, the American Heart Association, and the Dietary Guidelines for Americans.

　

The 2010 Dietary Guidelines recommend that most people reduce sodium to less than 1500 mg/day. Younger, healthy people without high risk for hypertension should reduce sodium to less than 2300 mg. These new guidelines mirror the Dietary Recommended Intake (DRI) which were issued several years ago.

Who needs to try to keep sodium to less than 1500 mg/day?

People who are over 51 years old.

People with high blood pressure or hypertension, or have ever been told that they have high blood pressure or hypertension.

People who have diabetes, or who have ever been told that they are diabetic.

People with chronic kidney disease.

African Americans.

　

First it helps to know who is sensitive to salt. You may already know that you are retaining fluid after high salt meals if your watch or rings get tight, or perhaps your socks leave marks on your ankles. In general, people become more salt-sensitive as they age, and African Americans are more sensitive to salt. If you have high blood pressure, you should be watching your salt intake. Eating a diet rich in potassium is associated with helping the body flush out excess sodium. And African Americans may especially benefit from this kind of diet. The DASH diet won't overcome a poor, high-salt diet, but it will help to lower blood pressure even more if you keep sodium intake under control.

All Americans are recommended to keep sodium intake less than 2300 mg, by the DRI (Dietary Recommended Intake). For people with high blood pressure, the recommendation is 1500 mg or less per day.

As you can see, it is very easy to consume excessive amounts of salt daily even when you live a healthy lifestyle. But, once you are aware of the many ways that sodium can creep into your meals, you can better control your sodium intake. This can be done just by preparing healthy fresh meals, eating less processed foods, choosing lower sodium foods like dairy, soups and frozen meals. Oh, and ditch the salt shaker. Continue to make the healthy tweaks in this fitness project to help you maintain a healthy diet.

　

　

Assignment
Pick three foods you would normally add salt to and then chose the lower sodium version if it’s a prepackaged product or chose a different seasoning like Ms Dash instead of shaking on the salt. In your food journal, you should now jot down the amount of sodium in your meals especially if you have high blood pressure, this will give you an idea of how much sodium you are really consuming. Remember, to shoot for lower than 1500mg if you have high blood pressure and less than 2300mg for the average person.


Weekly Checklist (Weeks 1-19)
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

　

References
“7 Day Low Fat Low Salt Diet Plan: to change your eating habits for life” by Carolyn Humphries, pg 12-13
“Foods for a Low-Salt Diet” by Debbie Mayne
http://www.livestrong.com/article/192311-foods-for-a-low-salt-diet
“LOW SALT FOODS: Your Resource for a Low Sodium Diet”
http://www.lowsaltfoods.com/
“Low Salt, Low Sodium, and the DASH Diet”
http://dashdiet.org/low_salt_diet.asp
“Guidelines for a Low Sodium Diet”
http://www.ucsfhealth.org/education/guidelines_for_a_low_sodium_diet/index.html


Picture Source
The Dash Diet
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcR92Rrb9t4yrhbeYQNz1iya1alN7-YGypTxq4pFkLT7bwIRw2mcoKvmGNQ
No Salt
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRjopltONJ2OLnKDDtFQreBAdkBWwSLyzFQJQouC_Y3-7Bk4hvISVnlkVY