Well....
Yes, more fruit = +
10 biscuits = - (don't want to sound obsessive so I won't count again)
No bread/wheat etc = +
Gym = + (tired too...)
It's now 11.30 = -
15 hours ago
83 days left
83 days left until the 12 weeks is up.
Nothing much achieved. Went to First Floor for coffee (banned) and carrot cake (also banned) and toasted mushrooms and cheese (banned too!)
BUT I did turn down the offer of drinks at a pub.
And I did go to bed early...
And I ate a load of fruit
Tomorrow - exercise!
Nothing much achieved. Went to First Floor for coffee (banned) and carrot cake (also banned) and toasted mushrooms and cheese (banned too!)
BUT I did turn down the offer of drinks at a pub.
And I did go to bed early...
And I ate a load of fruit
Tomorrow - exercise!
The target
I have decided to start a day early
My target is:
19% bodyfat
83 kg i.e. a loss of 20 kg
Time: 12 weeks
Difficult!
I am going out tonight
Tonight I am going out for dinner.
There will be beautiful women.
There will be unlimited food.
I will drink; I will eat.
Tomorrow England play a football match and that match is being shown in the pub.
Sunday I start my diet.
BUT tonight I will post pictures....
There will be beautiful women.
There will be unlimited food.
I will drink; I will eat.
Tomorrow England play a football match and that match is being shown in the pub.
Sunday I start my diet.
BUT tonight I will post pictures....
My 12 week programme
I think I have diabetes.
I certainly have the symptoms.
So, serious work required.
I will start a 12 week programme on...Sunday (after my last beer at the England v Kazak game...)
(Yes I could start now but let's be realistic!)
There are four main components to the programme:
a. sleep - regular and relaxed....
b. diet
c. exercise
d. brain-work i.e. keep my brain active too
I have to design my workout.
I have decided to do integrated movement training plus bodyweight workouts (see labels here) and straightforward weights. Cardio occasionally (as I like the sun!)
In terms of diet etc the Elimination Diet seems good.
I'll post workouts and pictures etc as I go along.
I certainly have the symptoms.
So, serious work required.
I will start a 12 week programme on...Sunday (after my last beer at the England v Kazak game...)
(Yes I could start now but let's be realistic!)
There are four main components to the programme:
a. sleep - regular and relaxed....
b. diet
c. exercise
d. brain-work i.e. keep my brain active too
I have to design my workout.
I have decided to do integrated movement training plus bodyweight workouts (see labels here) and straightforward weights. Cardio occasionally (as I like the sun!)
In terms of diet etc the Elimination Diet seems good.
I'll post workouts and pictures etc as I go along.
Males becoming more female
Various studies are indicating that unregulated chemicals released into the environment are causing male animals and humans to take on feminine characteristics.
Thousands of chemicals released into the environment are interfering with animal and human endocrine systems. These chemicals, nicknamed “gender-benders,” are causing the males in many species to become feminized. In British lowland rivers, 50 percent of male fish were found to be growing eggs in their testes. Hermaphrodite polar bears have also been born. Since all vertebrates have similar sex hormone receptors, the feminization of other animals could indicate a similar pattern in humans
Endocrine disrupting chemicals are everywhere these days. You are exposed to them from a variety of sources, including countless common household products, toys, and personal care products.
Some of these “gender-bender” agents include:
Phthalates -- Exposure to phthalates can lead to incomplete testicular descent in fetuses. Phthalates are found in vinyl flooring, detergents, automotive plastics, soap, shampoo, deodorants, fragrances, hair spray, nail polish, plastic bags, food packaging, garden hoses, inflatable toys, blood-storage bags, and intravenous medical tubing.
Bisphenol A -- a common ingredient in many plastics, including those in reusable water bottles and resins lining some food cans and dental sealants, can change the course of fetal development in a way that increases your risk of breast cancer.
Perfluorooctanoic acid (PFOA) -- found in grease- and water-resistant coatings like Teflon and Gore-Tex, is a likely carcinogen.
Methoxychlor and Vinclozin-- An insecticide and a fungicide respectively, have been found to cause changes to male mice born for as many as four subsequent generations after the initial exposure.
Nonylphenol ethoxylates (NPEs) -- Known to be potent endocrine disrupters, these chemicals affect gene expression by turning on or off certain genes, and interfere with the way your glandular system works. They mimic the female hormone estrogen, and have been implicated as one reason behind some marine species switching from male to female.
Bovine growth hormones commonly added to commercial dairy has been implicated as a contributor to premature adolescence.
Soy products, which are loaded with hormone-like substances.
MSG -- A food additive that’s been linked to reduced fertility.
Fluoride -- This chemical in the U.S. water supply has been linked to lower fertility rates, hormone disruption and low sperm counts. For more information about the various health hazards inherent with each of these agents, please click on the individual links above.
But, what these various substances all have in common is that they can affect your, and of course your children’s, endocrine system and reproductive health.
The glands of your endocrine system and the hormones they release influence almost every cell, organ, and function of your body. It is instrumental in regulating mood, growth and development, tissue function, metabolism, as well as sexual function and reproductive processes.
But is it true that males are slowly “disappearing;” morphing into females?
Well, many studies now indicate these toxins may indeed be wreaking silent havoc within our male population. Male infertility is on the rise, and, about 250,000 fewer boys have been born in the last 30 years in the United States and Japan.
Scientists are linking these phenomenons to a body accumulation of these types of gender-bending toxins.
Taking a Closer Look at Phthalates
Phthalates, or “plasticizers,” are a group of industrial chemicals used to make plastics like polyvinyl chloride (PVC) more flexible and resilient. They’re one of the most pervasive of the endocrine disrupters.
Phthalates are found in, among other things:
Toys
Food packaging
Hoses
Raincoats
Shower curtains
Vinyl flooring and wall coverings
Lubricant and adhesives
Detergents
Beauty products like nail polish, hair spray, and shampoo
Although Chem TRUST’s study, “Effects of Pollutants on the Reproductive Health of Male Vertebrate Wildlife—Males Under Threat,” focuses on the ill effects of various endocrine disruptors on wildlife, their disturbing findings are also relevant for humans, because all vertebrates have similar sex hormone receptors.
Therefore, the feminization of other animals, such as polar bears, deer, whales and otters, just to name a few, could very well indicate that a similar pattern is taking place in humans as well.
Their study lists the symptoms found in each of the numerous species tested, which includes testicular cancer, hermaphrodites, genital deformations, low sperm counts, and infertility. And, in fact, numerous studies over the past eight years confirm that similar dangers are posed to human health.
One study found that pregnant women who are exposed to phthalates gave birth more than one week earlier than women who were not exposed to them.
And, the more a pregnant woman is exposed to high levels of phthalates, the greater the risk her son will have smaller genitals and incomplete testicular descent, leading to impaired reproductive development. The chemical also appears to make the overall genital tracts of boys slightly more feminine.
It is believed that phthalates have these adverse effects because they reduce testosterone synthesis by interfering with an enzyme needed to produce the male hormone.
This raises yet another worry: What if they also alter other biological processes dependent on this hormone? Why wouldn’t they?
Other studies have linked the chemical to thyroid problems in both women and men, and researchers have also suggested a link between phthalates and illnesses like allergies, asthma, and contact dermatitis, all of which are on the rise in children.
How Can You Reduce Your Exposure to Toxic Chemicals?
In July 2008, the U.S. Congress finally passed legislation banning six types of phthalates from children’s toys and cosmetics. Legislators in Washington, Vermont and California have also restricted phthalate use in children’s goods, and several major retailers, including Wal-Mart, Toys-R-Us, Lego, Evenflo and Gerber claim they will phase out phthalate-laden toys voluntarily.
Yet, so many more products contain endocrine disruptors of varying types; trying to avoid them all can seem like an impossible task.
It’s difficult, yes, but there are still a number of practical techniques you can use to limit your exposure to endocrine disruptors, and other common toxins. Here are a few of my recommendations:
As much as possible, buy and eat organic produce and free-range, organic foods to reduce your exposure to pesticides and fertilizers.
Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality purified fish or krill oil, or eat fish that is wild-caught and lab tested for purity.
Avoid artificial food additives of all kinds, including artificial sweeteners and MSG.
Avoid processed foods -- remember that they're processed with chemicals!
Store your food and beverages in glass rather than plastic, and avoid using plastic wrap.
Have your tap water tested and, if contaminants are found, install an appropriate water filter on all your faucets (even those in your shower or bath).
Only use natural cleaning products in your home.
Switch over to natural brands of toiletries such as shampoo, toothpaste, antiperspirants and cosmetics. The Environmental Working Group has a great safety guide to help you find personal care products that are free of phthalates and other potentially dangerous chemicals.
Avoid using artificial air fresheners, dryer sheets, fabric softeners or other synthetic fragrances.
Throw out your Teflon pots and pans.
When redoing your home, look for “green,” toxin-free alternatives in lieu of regular paint and vinyl floor coverings.
Replace your vinyl shower curtain with one made of fabric.
Source: Dr Mercola
Thousands of chemicals released into the environment are interfering with animal and human endocrine systems. These chemicals, nicknamed “gender-benders,” are causing the males in many species to become feminized. In British lowland rivers, 50 percent of male fish were found to be growing eggs in their testes. Hermaphrodite polar bears have also been born. Since all vertebrates have similar sex hormone receptors, the feminization of other animals could indicate a similar pattern in humans
Endocrine disrupting chemicals are everywhere these days. You are exposed to them from a variety of sources, including countless common household products, toys, and personal care products.
Some of these “gender-bender” agents include:
Phthalates -- Exposure to phthalates can lead to incomplete testicular descent in fetuses. Phthalates are found in vinyl flooring, detergents, automotive plastics, soap, shampoo, deodorants, fragrances, hair spray, nail polish, plastic bags, food packaging, garden hoses, inflatable toys, blood-storage bags, and intravenous medical tubing.
Bisphenol A -- a common ingredient in many plastics, including those in reusable water bottles and resins lining some food cans and dental sealants, can change the course of fetal development in a way that increases your risk of breast cancer.
Perfluorooctanoic acid (PFOA) -- found in grease- and water-resistant coatings like Teflon and Gore-Tex, is a likely carcinogen.
Methoxychlor and Vinclozin-- An insecticide and a fungicide respectively, have been found to cause changes to male mice born for as many as four subsequent generations after the initial exposure.
Nonylphenol ethoxylates (NPEs) -- Known to be potent endocrine disrupters, these chemicals affect gene expression by turning on or off certain genes, and interfere with the way your glandular system works. They mimic the female hormone estrogen, and have been implicated as one reason behind some marine species switching from male to female.
Bovine growth hormones commonly added to commercial dairy has been implicated as a contributor to premature adolescence.
Soy products, which are loaded with hormone-like substances.
MSG -- A food additive that’s been linked to reduced fertility.
Fluoride -- This chemical in the U.S. water supply has been linked to lower fertility rates, hormone disruption and low sperm counts. For more information about the various health hazards inherent with each of these agents, please click on the individual links above.
But, what these various substances all have in common is that they can affect your, and of course your children’s, endocrine system and reproductive health.
The glands of your endocrine system and the hormones they release influence almost every cell, organ, and function of your body. It is instrumental in regulating mood, growth and development, tissue function, metabolism, as well as sexual function and reproductive processes.
But is it true that males are slowly “disappearing;” morphing into females?
Well, many studies now indicate these toxins may indeed be wreaking silent havoc within our male population. Male infertility is on the rise, and, about 250,000 fewer boys have been born in the last 30 years in the United States and Japan.
Scientists are linking these phenomenons to a body accumulation of these types of gender-bending toxins.
Taking a Closer Look at Phthalates
Phthalates, or “plasticizers,” are a group of industrial chemicals used to make plastics like polyvinyl chloride (PVC) more flexible and resilient. They’re one of the most pervasive of the endocrine disrupters.
Phthalates are found in, among other things:
Toys
Food packaging
Hoses
Raincoats
Shower curtains
Vinyl flooring and wall coverings
Lubricant and adhesives
Detergents
Beauty products like nail polish, hair spray, and shampoo
Although Chem TRUST’s study, “Effects of Pollutants on the Reproductive Health of Male Vertebrate Wildlife—Males Under Threat,” focuses on the ill effects of various endocrine disruptors on wildlife, their disturbing findings are also relevant for humans, because all vertebrates have similar sex hormone receptors.
Therefore, the feminization of other animals, such as polar bears, deer, whales and otters, just to name a few, could very well indicate that a similar pattern is taking place in humans as well.
Their study lists the symptoms found in each of the numerous species tested, which includes testicular cancer, hermaphrodites, genital deformations, low sperm counts, and infertility. And, in fact, numerous studies over the past eight years confirm that similar dangers are posed to human health.
One study found that pregnant women who are exposed to phthalates gave birth more than one week earlier than women who were not exposed to them.
And, the more a pregnant woman is exposed to high levels of phthalates, the greater the risk her son will have smaller genitals and incomplete testicular descent, leading to impaired reproductive development. The chemical also appears to make the overall genital tracts of boys slightly more feminine.
It is believed that phthalates have these adverse effects because they reduce testosterone synthesis by interfering with an enzyme needed to produce the male hormone.
This raises yet another worry: What if they also alter other biological processes dependent on this hormone? Why wouldn’t they?
Other studies have linked the chemical to thyroid problems in both women and men, and researchers have also suggested a link between phthalates and illnesses like allergies, asthma, and contact dermatitis, all of which are on the rise in children.
How Can You Reduce Your Exposure to Toxic Chemicals?
In July 2008, the U.S. Congress finally passed legislation banning six types of phthalates from children’s toys and cosmetics. Legislators in Washington, Vermont and California have also restricted phthalate use in children’s goods, and several major retailers, including Wal-Mart, Toys-R-Us, Lego, Evenflo and Gerber claim they will phase out phthalate-laden toys voluntarily.
Yet, so many more products contain endocrine disruptors of varying types; trying to avoid them all can seem like an impossible task.
It’s difficult, yes, but there are still a number of practical techniques you can use to limit your exposure to endocrine disruptors, and other common toxins. Here are a few of my recommendations:
As much as possible, buy and eat organic produce and free-range, organic foods to reduce your exposure to pesticides and fertilizers.
Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality purified fish or krill oil, or eat fish that is wild-caught and lab tested for purity.
Avoid artificial food additives of all kinds, including artificial sweeteners and MSG.
Avoid processed foods -- remember that they're processed with chemicals!
Store your food and beverages in glass rather than plastic, and avoid using plastic wrap.
Have your tap water tested and, if contaminants are found, install an appropriate water filter on all your faucets (even those in your shower or bath).
Only use natural cleaning products in your home.
Switch over to natural brands of toiletries such as shampoo, toothpaste, antiperspirants and cosmetics. The Environmental Working Group has a great safety guide to help you find personal care products that are free of phthalates and other potentially dangerous chemicals.
Avoid using artificial air fresheners, dryer sheets, fabric softeners or other synthetic fragrances.
Throw out your Teflon pots and pans.
When redoing your home, look for “green,” toxin-free alternatives in lieu of regular paint and vinyl floor coverings.
Replace your vinyl shower curtain with one made of fabric.
Source: Dr Mercola
Apple cider vinegar
I have stolen this from Dr Mercola.
Latest Research Findings on Vinegar and Diabetes
There has been surprisingly little research about using vinegar for therapeutic health purposes, given the large number of dramatic claims about it. However, lack of scientific studies is a common problem for many natural and alternative therapies.
Perhaps the most researched and the most promising of apple cider vinegar’s benefits are in the area of type 2 diabetes. Several studies have found that vinegar may help lower blood glucose levels.
In 2004, a study cited in the American Diabetes Foundation’s publication Diabetes Care[i] found that taking vinegar before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals. The study involved 29 people, divided into three groups:
One third had been diagnosed with type 2 diabetes.
One third had prediabetic signs.
One third were healthy.
The results were quite significant:
All three groups had better blood glucose readings with the vinegar than with the placebo.
People with prediabetic symptoms benefitted the most from the vinegar, cutting their blood glucose concentrations by nearly half.
People with diabetes improved their blood glucose levels by 25 percent with vinegar.
People with prediabetic symptoms had lower blood glucose than the healthy participants after both drank vinegar.
A follow-up study geared at testing vinegar’s long-term effects yielded an unexpected but pleasant side effect: moderate weight loss. In this study, participants taking two tablespoons of vinegar prior to two meals per day lost an average of two pounds over the four-week period, and some lost up to four pounds.
In 2007, another study cited by WebMD involving 11 people with type 2 diabetes found taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4 to 6 percent.
Although the research to date looks favorable, more studies are needed to confirm the extent of vinegar’s insulin stabilization benefits.
Vinegar and Blood Pressure
There is far less research exploring vinegar and heart health.
In 2006, one study showed that vinegar could lower cholesterol in laboratory rats[ii]. Another study on rats[iii] found their blood pressure could be lowered by the acetic acid in vinegar.
However, these results do not necessarily apply to people; therefore, we really need some research on humans before conclusions can be drawn.
Possible Cancer Combatant
There is some positive preliminary research suggesting apple cider vinegar can help prevent cancer. A few laboratory studies have found that vinegar may be able to kill cancer cells or slow their growth. However, epidemiological studies of people have yielded confusing results.
One study found that taking vinegar was associated with a decreased risk of esophageal cancer. Another associated it with an increased risk for bladder cancer. Clearly, the jury is still out on cancer prevention.
An Apple a Day
Those who tout apple cider vinegar’s wide-ranging benefits say its healing power comes from the abundance of nutrients that remain, even after the apples are fermented. They contend that vinegar is rich in minerals, vitamins (including potassum, calcium, and beta-carotene), complex carbohydrates and fiber, pectin, amino acids, and beneficial enzymes.
The problem is, when standard nutritional analyses of apple cider vinegar are done, it is found to be a poor source of most of these nutrients. For example, the one milligram of calcium found in a tablespoon of apple cider vinegar does not come close to the 1,000 milligrams a typical adult needs each day.
It has been claimed that soluble fiber in the vinegar, in the form of pectin, binds to cholesterol and helps carry it out of your body, thereby improving your lipid profile. However, apple cider vinegar contains no measurable pectin or any other fiber, for that matter.
Perhaps apple cider’s magic may come from the vitamins it contains?
Wrong again.
According to the USDA, apple cider vinegar has no measurable vitamin A, vitamin B6, vitamin C, vitamin E, thiamin, riboflavin, niacin, pantothenic acid, beta-carotene, or folate -- and it’s equally lacking in amino acids, lycopene, or any other nutritional elements.
Then, is this stuff just good for cleaning windows and dying eggs?
Hardly.
Even though it is devoid of many of the traditionally valued nutrients, evidence of apple cider vinegar’s health benefits has been witnessed for hundreds -- maybe thousands -- of years[iv].
So, what can explain this mysteriously beneficial elixir?
It could be partially related to the fact that vinegar is a diluted acid, specifically acetic acid, which is responsible for its sour taste and pungent smell. The pH changes it induces may contribute to some of its actions.
Some of the dramatic benefits may also be derived from yet-to-be-identified phytochemicals (beneficial compounds in plants) that scientists are now discovering in a number of different foods. In fact, many of your strongest weapons against cancer are the phytochemicals found in fruits and vegetables.
The more we know, the more we realize we don’t know.
One thing that apple cider vinegar is high in is acetic acid. Like other acids, acetic acid can increase your body’s absorption of important minerals from the foods you eat. Therefore, it is possible that drinking a mild tonic of vinegar and water just before meals might improve your body’s ability to absorb the essential minerals locked in foods. Apple cider vinegar might help you get more out of your leafy greens!
How can apple cider vinegar help regulate your insulin?
One theory is that it might activate some of the digestive enzymes that break down carbohydrates into sugar, thus slowing absorption of sugar from a meal into your bloodstream. This gives your body more time to pull sugar out of your blood, preventing your sugar levels from spiking.
The Gnarlier, the Better
When purchasing an apple cider vinegar, you’ll want to avoid the perfectly clear, “sparkling clean” varieties you commonly see on grocery store shelves. Instead, you want organic, unfiltered, unprocessed apple cider vinegar, which is murky and brown.
When you try to look through it, you will notice a cobweb-like substance floating in it. This is known as “mother,” and it indicates your vinegar is of good quality.
The reason manufacturers distil vinegar is to remove this rather schmurky looking stuff that most folks won’t buy. But in this case, it’s the murky looking stuff you want. As with everything else, the more processed a food is, the less nutritious, and this holds true for apple cider vinegar.
The first vinegar was the result of an ancient accident.
Long ago, someone stored a keg of wine too long (presumeably a poorly sealed one that allowed oxygen in). When the eager drinkers opened it, they found a sour liquid instead of wine. The name “vinegar” comes from the French words for “sour wine.”
How Should Apple Cider Vinegar be Used?
There are no official guidelines about taking vinegar internally. Some people take one to two teaspoons a day, mixed in a glass of water or juice, before meals or in the morning, and report benefits from doing so. The risk of taking small amounts of apple cider vinegar seems low.
Apple cider vinegar makes a delightful salad dressing. You can even make a vinegar-based coleslaw, rather than the usual creamy mayonnaise-based one. It is good on fish as well and serves as a great tenderizing marinade for meat, giving it a bit of zing. And it’s tasty drizzled over cooked greens.
If you are considering taking it medicinally, there are some things to keep in mind[v]:
Apple cider vinegar is highly acidic. The main ingredient is acetic acid, which is quite harsh. You should always dilute it with water or juice before swallowing. Pure, straight apple cider vinegar could damage your tooth enamel or the tissues of your mouth and throat. (There is, in fact, one reported incident of long-term esophageal damage to a woman who got an apple cider vinegar supplement capsule stuck in her throat.)
Long-term excessive use could conceivably cause low potassium levels and lower bone density.
Apple cider vinegar could theoretically interact with diuretics, laxatives, and medicines for diabetes and heart disease.
If you are under the care of a physician and you want to try a course of apple cider vinegar, talk to your doctor first to make sure it won’t interfere with any of the medications you are presently on.
Apple Cider Vinegar -- It’s Not Just a Breakfast Drink
Vinegar is one of the best natural agents for removing certain pesticides and bacteria from your fresh produce. Of course, you don’t need apple cider vinegar for this -- any basic white vinegar will do, and for a fraction of the price.
Gayle Povis Alleman, MS, RD recommends a solution of 10 percent vinegar to 90 percent water as a bath to briefly soak produce. Just place your veggeis or fruit in the solution, swish it around, and rinse thoroughly.
Don’t use this process on fragile fruits (like berries), since they could be damaged in the process or soak up too much vinegar through their porous skins.
Apple cider vinegar has long been used as a natural hair care product. Its acidity is close to that of human hair; it’s a good conditioner and cleaning agent, as well as an effective germ killer. You can visit http://www.apple-cider-vinegar-benefits.com for information on how to make a vinegar hair rinse.
Vinegar also has some applications for pets, including cleaning ears, relief of certain skin problems, and combating fleas and ticks[vi].
Some horse owners claim apple cider vinegar is an excellent natural horse fly spray and horse hoof care product.
Vinegar is a great, all around cleaning agent for everything from countertops to windows.
Obviously, we need a great deal more research to investigate vinegar’s full healing potential. While it is not likely an all-encompassing miracle cure, it can certainly be useful in a variety of ways, for a variety of conditions. It’s one more multi-purpose tool to have in your natural pantry.
And if you are really ambitious and adventuresome, you might want to try your hand at making apple cider vinegar from scratch. Detailed instructions can be found at http://www.apple-cider-vinegar-benefits.com.
Latest Research Findings on Vinegar and Diabetes
There has been surprisingly little research about using vinegar for therapeutic health purposes, given the large number of dramatic claims about it. However, lack of scientific studies is a common problem for many natural and alternative therapies.
Perhaps the most researched and the most promising of apple cider vinegar’s benefits are in the area of type 2 diabetes. Several studies have found that vinegar may help lower blood glucose levels.
In 2004, a study cited in the American Diabetes Foundation’s publication Diabetes Care[i] found that taking vinegar before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals. The study involved 29 people, divided into three groups:
One third had been diagnosed with type 2 diabetes.
One third had prediabetic signs.
One third were healthy.
The results were quite significant:
All three groups had better blood glucose readings with the vinegar than with the placebo.
People with prediabetic symptoms benefitted the most from the vinegar, cutting their blood glucose concentrations by nearly half.
People with diabetes improved their blood glucose levels by 25 percent with vinegar.
People with prediabetic symptoms had lower blood glucose than the healthy participants after both drank vinegar.
A follow-up study geared at testing vinegar’s long-term effects yielded an unexpected but pleasant side effect: moderate weight loss. In this study, participants taking two tablespoons of vinegar prior to two meals per day lost an average of two pounds over the four-week period, and some lost up to four pounds.
In 2007, another study cited by WebMD involving 11 people with type 2 diabetes found taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4 to 6 percent.
Although the research to date looks favorable, more studies are needed to confirm the extent of vinegar’s insulin stabilization benefits.
Vinegar and Blood Pressure
There is far less research exploring vinegar and heart health.
In 2006, one study showed that vinegar could lower cholesterol in laboratory rats[ii]. Another study on rats[iii] found their blood pressure could be lowered by the acetic acid in vinegar.
However, these results do not necessarily apply to people; therefore, we really need some research on humans before conclusions can be drawn.
Possible Cancer Combatant
There is some positive preliminary research suggesting apple cider vinegar can help prevent cancer. A few laboratory studies have found that vinegar may be able to kill cancer cells or slow their growth. However, epidemiological studies of people have yielded confusing results.
One study found that taking vinegar was associated with a decreased risk of esophageal cancer. Another associated it with an increased risk for bladder cancer. Clearly, the jury is still out on cancer prevention.
An Apple a Day
Those who tout apple cider vinegar’s wide-ranging benefits say its healing power comes from the abundance of nutrients that remain, even after the apples are fermented. They contend that vinegar is rich in minerals, vitamins (including potassum, calcium, and beta-carotene), complex carbohydrates and fiber, pectin, amino acids, and beneficial enzymes.
The problem is, when standard nutritional analyses of apple cider vinegar are done, it is found to be a poor source of most of these nutrients. For example, the one milligram of calcium found in a tablespoon of apple cider vinegar does not come close to the 1,000 milligrams a typical adult needs each day.
It has been claimed that soluble fiber in the vinegar, in the form of pectin, binds to cholesterol and helps carry it out of your body, thereby improving your lipid profile. However, apple cider vinegar contains no measurable pectin or any other fiber, for that matter.
Perhaps apple cider’s magic may come from the vitamins it contains?
Wrong again.
According to the USDA, apple cider vinegar has no measurable vitamin A, vitamin B6, vitamin C, vitamin E, thiamin, riboflavin, niacin, pantothenic acid, beta-carotene, or folate -- and it’s equally lacking in amino acids, lycopene, or any other nutritional elements.
Then, is this stuff just good for cleaning windows and dying eggs?
Hardly.
Even though it is devoid of many of the traditionally valued nutrients, evidence of apple cider vinegar’s health benefits has been witnessed for hundreds -- maybe thousands -- of years[iv].
So, what can explain this mysteriously beneficial elixir?
It could be partially related to the fact that vinegar is a diluted acid, specifically acetic acid, which is responsible for its sour taste and pungent smell. The pH changes it induces may contribute to some of its actions.
Some of the dramatic benefits may also be derived from yet-to-be-identified phytochemicals (beneficial compounds in plants) that scientists are now discovering in a number of different foods. In fact, many of your strongest weapons against cancer are the phytochemicals found in fruits and vegetables.
The more we know, the more we realize we don’t know.
One thing that apple cider vinegar is high in is acetic acid. Like other acids, acetic acid can increase your body’s absorption of important minerals from the foods you eat. Therefore, it is possible that drinking a mild tonic of vinegar and water just before meals might improve your body’s ability to absorb the essential minerals locked in foods. Apple cider vinegar might help you get more out of your leafy greens!
How can apple cider vinegar help regulate your insulin?
One theory is that it might activate some of the digestive enzymes that break down carbohydrates into sugar, thus slowing absorption of sugar from a meal into your bloodstream. This gives your body more time to pull sugar out of your blood, preventing your sugar levels from spiking.
The Gnarlier, the Better
When purchasing an apple cider vinegar, you’ll want to avoid the perfectly clear, “sparkling clean” varieties you commonly see on grocery store shelves. Instead, you want organic, unfiltered, unprocessed apple cider vinegar, which is murky and brown.
When you try to look through it, you will notice a cobweb-like substance floating in it. This is known as “mother,” and it indicates your vinegar is of good quality.
The reason manufacturers distil vinegar is to remove this rather schmurky looking stuff that most folks won’t buy. But in this case, it’s the murky looking stuff you want. As with everything else, the more processed a food is, the less nutritious, and this holds true for apple cider vinegar.
The first vinegar was the result of an ancient accident.
Long ago, someone stored a keg of wine too long (presumeably a poorly sealed one that allowed oxygen in). When the eager drinkers opened it, they found a sour liquid instead of wine. The name “vinegar” comes from the French words for “sour wine.”
How Should Apple Cider Vinegar be Used?
There are no official guidelines about taking vinegar internally. Some people take one to two teaspoons a day, mixed in a glass of water or juice, before meals or in the morning, and report benefits from doing so. The risk of taking small amounts of apple cider vinegar seems low.
Apple cider vinegar makes a delightful salad dressing. You can even make a vinegar-based coleslaw, rather than the usual creamy mayonnaise-based one. It is good on fish as well and serves as a great tenderizing marinade for meat, giving it a bit of zing. And it’s tasty drizzled over cooked greens.
If you are considering taking it medicinally, there are some things to keep in mind[v]:
Apple cider vinegar is highly acidic. The main ingredient is acetic acid, which is quite harsh. You should always dilute it with water or juice before swallowing. Pure, straight apple cider vinegar could damage your tooth enamel or the tissues of your mouth and throat. (There is, in fact, one reported incident of long-term esophageal damage to a woman who got an apple cider vinegar supplement capsule stuck in her throat.)
Long-term excessive use could conceivably cause low potassium levels and lower bone density.
Apple cider vinegar could theoretically interact with diuretics, laxatives, and medicines for diabetes and heart disease.
If you are under the care of a physician and you want to try a course of apple cider vinegar, talk to your doctor first to make sure it won’t interfere with any of the medications you are presently on.
Apple Cider Vinegar -- It’s Not Just a Breakfast Drink
Vinegar is one of the best natural agents for removing certain pesticides and bacteria from your fresh produce. Of course, you don’t need apple cider vinegar for this -- any basic white vinegar will do, and for a fraction of the price.
Gayle Povis Alleman, MS, RD recommends a solution of 10 percent vinegar to 90 percent water as a bath to briefly soak produce. Just place your veggeis or fruit in the solution, swish it around, and rinse thoroughly.
Don’t use this process on fragile fruits (like berries), since they could be damaged in the process or soak up too much vinegar through their porous skins.
Apple cider vinegar has long been used as a natural hair care product. Its acidity is close to that of human hair; it’s a good conditioner and cleaning agent, as well as an effective germ killer. You can visit http://www.apple-cider-vinegar-benefits.com for information on how to make a vinegar hair rinse.
Vinegar also has some applications for pets, including cleaning ears, relief of certain skin problems, and combating fleas and ticks[vi].
Some horse owners claim apple cider vinegar is an excellent natural horse fly spray and horse hoof care product.
Vinegar is a great, all around cleaning agent for everything from countertops to windows.
Obviously, we need a great deal more research to investigate vinegar’s full healing potential. While it is not likely an all-encompassing miracle cure, it can certainly be useful in a variety of ways, for a variety of conditions. It’s one more multi-purpose tool to have in your natural pantry.
And if you are really ambitious and adventuresome, you might want to try your hand at making apple cider vinegar from scratch. Detailed instructions can be found at http://www.apple-cider-vinegar-benefits.com.
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