Apple cider vinegar has a cult following among health-conscious consumers. Not to be confused with distilled grocery-store apple cider vinegar, “ACV” is unfiltered, unprocessed fermented apple cider that is rich in bioactive components that give it potent antioxidant, antimicrobial, anti-glycemic and many other beneficial properties. This enables ACV to help everything from diabetes to heart health to weight loss, sinus congestion, and warts.
THE APPLE CIDER VINEGAR CLEANSE will explain the myriad health benefits of ACV and will offer a 7-day cleanse to help readers jump-start their weight loss and journey to better health.
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About the Author
Claire Georgiou is a naturopath, nutritionist and herbalist who has completed a Bachelor of Health Science (C.Med) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 13 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. She writes health related articles, creates healthy recipes and is one of the nutritionists who runs the Guided Reboot programs on the enormously popular website Reboot with Joe, which has almost half a million Facebook fans and 122,000 Twitter followers.
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The Apple Cider Vinegar Cleanse
Lose Weight, Improve Gut Health, Fight Cholesterol, and More with Nature's Miracle Cure
By Claire Georgiou
St. Martin's PressCopyright © 2016 St. Martin's Press
All rights reserved.
What Is Apple Cider Vinegar?
Apple cider vinegar has been used for thousands of years for everything from healing wounds to treating blood sugar irregularities and polishing furniture. Many people around the world have considered apple cider vinegar a cure-all product, and it can support your health in so many ways. Apple cider vinegar is inexpensive, easy to find, and has a multitude of uses. Apple cider vinegar is also known as cider vinegar or ACV.
Apple cider vinegar is made by crushing fresh apples and allowing them to mature in barrels with added yeast. They then ferment into alcohol. Bacteria are added to convert the alcohol into vinegar for the second stage of fermentation. When the vinegar is mature, it will contain a dark, cloudy, weblike bacterial foam called "mother," which becomes visible when the rich brownish liquid is held to the light.
The only ACV I recommend is the unpasteurized organic apple cider vinegar that still contains the mother tincture, rather than the filtered processed vinegars you may see in supermarkets. The mother is a very special ingredient, which includes living nutrients and friendly bacteria. The mother is also known as Mycoderma aceti. Mother of vinegar is created when acetic acid bacteria and a type of cellulose develop during the fermentation process.
I also highly recommend purchasing ACV in glass containers due to the acetic acid, which has a lower pH and can be corrosive to any unstable plastic chemicals and solvents (including BPA and BPS) present in plastic containers.
Other inherent bioactive components of ACV include gallic acid, catechin, epicatechin, chlorogenic acid, caffeic acid, and p-coumaric acid. These ACV compounds contain antioxidative, antidiabetic, antimicrobial, antitumor, anti-obesity, and antihypertensive properties. They can also help lower your cholesterol.
The History of Vinegar
The earliest known use of vinegar was 10,000 years ago. The Babylonians made many types of vinegars that were flavored with fruits, honey, and malts. The Roman Army, once the most powerful and formidable conquerors of the known world, used an ACV tonic to stay strong and healthy.
There are references in the Old Testament and from Hippocrates where vinegar was used as a natural antibiotic, antiseptic, and wound healer. In China around the 10th century, vinegar was used as an antiseptic hand wash to prevent infection. Early U.S. medical practitioners used vinegar to treat croup, stomachache, fever, and edema.
ACV Health Benefits and Uses
Curative apple cider vinegar has been an age-old home remedy to ease health ailments and restore the body. Modern studies are now finding that these anecdotes are not just coincidence, but truly effective!
HEALTHY BLOOD SUGAR LEVELS
Unstable blood sugar will negatively impact your health, energy, and weight loss, along with a range of chronic inflammatory diseases. People who suffer from hypoglycemia, insulin resistance, and diabetes all have an impaired ability to maintain stable blood sugar levels due to impaired cell sensitivity to insulin and sugar.
Studies have found that vinegar may help to lower glucose levels, making it a beneficial treatment for people with hypoglycemia, insulin resistance, and type 2 diabetes. A 2007 study from Arizona State University found that taking two tablespoons of apple cider vinegar along with a small portion of food before going to sleep led to a 4–6 % decrease in fasting blood sugar levels. They then fed the group a high-carbohydrate breakfast and saw less sugar spikes in the ACV control group. The antiglycemic effect of acetic acid, the active ingredient in vinegar, has been attributed to reduced starch digestion and delayed gastric emptying, which influences the glycemic effect of carbohydrate-based meals. This also has the benefit of supporting appetite regulation, cravings, and weight loss.
This particular study didn't show a huge drop, but it's a great indication of the effect ACV can have on a long-term basis with the addition of a healthy and balanced diet.
In another study, vinegar was shown to improve insulin sensitivity from a high-carb meal by 19–34% and significantly lower blood glucose and insulin responses. Insulin sensitivity has been improved through vinegar treatment in 19% of individuals with type 2 diabetes and 34% of individuals with pre-diabetes. This is big news in terms of the effect ACV can have on improving insulin sensitivity, which in turn means the need for less insulin production. This has a significant effect on insulin resistance, weight loss, and possibly diabetic control.
Another study performed performed by the Applied Nutrition and Food Chemistry division at Lund University in Sweden found that consuming vinegar with a high carbohydrate potato-based meal significantly reduced the post-meal sugar spike. Therefore, the results showed that the high glycemic and insulinemic features commonly associated with high-carbohydrate meals can be reduced by the use of vinegar dressing or simply by sipping on ACV mixed with water.
In 2010, Arizona State University published a study examining the effects of acetic acid on post-meal glucose levels. The study found that when people consume small doses of vinegar during meals that consist of complex carbohydrates, instead of taking it several hours prior, the vinegar effectively reduced post-meal glycemia by 20% more than the placebo.
Research published in the European Journal of Clinical Nutrition found that the post-meal glycemic decrease was dependent on the dose of vinegar. In the study, increased doses of vinegar lead to reduced blood glucose and insulin responses, while increasing the participants' likelihood of feeling full. So, the higher the intake of vinegar, the better the blood sugar levels, and the better the appetite satiety. So, drink up!
Given that vinegar lowers blood sugar and insulin levels, it makes sense that it could also help you lose weight. Weight problems are on the rise. In fact, more than 30% of U.S. citizens are classified as obese, and another 30% are overweight.
Several studies suggest that vinegar can increase satiety, helping you eat fewer calories and lose weight. It is estimated that when people consume vinegar with their meals they are likely to consume 200–275 fewer calories per day.
Apple cider vinegar has been shown to regulate the glycemic index of foods by slowing down the digestion of the sugars. The acetic acid found in vinegar helps to regulate the speed at which the sugar absorbs into the intestines; this then causes a reduction in any possible sugar spikes, which helps to reduce insulin and appetite spikes.
A 2005 Swedish study found that people felt fuller and more satisfied for longer periods of time after eating bread with vinegar, as opposed to eating bread on its own.
One small Japanese study published in 2009 in the Journal of Bioscience, Biotechnology and Biochemistry studied the effects of consuming 15 mL or 30 mL of acetic acid (the major component of vinegar) diluted in water every day for twelve weeks.
The results were as follows:
A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides, and weight loss:
15 mL (1 tablespoon): Lost 2.6 pounds (1.2 kilograms)
30 mL (2 tablespoons): Lost 3.7 pounds (1.7 kilograms)
A 2009 study from the Journal of Agricultural and Food Chemistry found that when mice were fed a high-fat diet and given acetic acid (found in vinegar) they developed 10 percent less body fat (as compared to mice that were not given acetic acid). The study's authors suggest that acetic acid may prevent the build-up of body fat by activating genes involved in breaking down fats.
There are two main types of cholesterol: LDL (which is often called "bad cholesterol") and HDL (which is often called "good cholesterol"). LDL cholesterol encourages fat in the bloodstream, while HDL cholesterol removes excess LDL cholesterol and triglycerides from the bloodstream, thus protecting our cardiovascular health. The higher the LDL to HDL ratio, the higher the risk for the development of heart disease will be.
A 2012 study published in Life Science Journal revealed that consumption of apple cider vinegar over an eight-week period could significantly reduce blood lipids that contribute to high cholesterol and triglyceride levels in people who suffer from hyperlipidemia (high levels of fat in the blood).
In an animal-based study published in the Pakistan Journal of Biological Sciences, scientists found that diabetic rats that were fed an apple-cider-vinegar-enhanced diet for four weeks experienced an increase in HDL cholesterol, as well as a reduction in triglycerides.
Furthermore, apple cider vinegar contains high levels of polyphenols such chlorogenic acid. These polyphenols were linked to the prevention of cardiovascular diseases, improved health, and the inhibition of LDL oxidation.
When blood pressure stays elevated for long periods of time, it can increase the risk of heart disease and stroke.
According to a study in Bioscience, Biotechnology, and Biochemistry, when rats consumed apple cider vinegar, they had reductions in blood pressure levels. It was determined that the reduction in blood pressure was due to the acetic acid in apple cider vinegar.
Most of the studies on the correlation between vinegar and cancer cells have been performed in test tubes and in animal studies. In studies involving rats and mice, rice vinegar extracts were shown to be protective against colon cancer.
Kurosu vinegar has also been found to inhibit the growth of a variety of cancerous cells, including those of the lung, breast, bladder, and prostate.
Kibizu, a Japanese sugar cane vinegar, has been shown in cell studies to inhibit the growth of leukemia cells. Consuming vinegar may even reduce the risk of esophageal cancer. This is not ACV, but it gives us some very insightful information into how vinegar can really impact and change our health for the better.
Arthritis is a very common disability. Arthritis includes inflammation of the joints and surrounding tissues; certain types of arthritis may also involve the immune system.
I repeatedly heard about consuming ACV for arthritis while I was working in a natural foods store when I was young. So many happy elderly people swore by it. It was my first introduction to the magical properties of apple cider vinegar. And yes, it's now backed by science for a variety of health problems. But many people have been enjoying the benefits of ACV for centuries. There are reports that it can alleviate symptoms within only 1–2 weeks.
For pain, mix 1 tablespoon ACV into warm water. If you'd like, add 1 teaspoon of honey. This concoction can greatly reduce pain and increase mobility.
The naturally occurring phenolic compounds have a supportive role in reducing oxidative stress and inflammation along with stimulating efficient bile production, which is how the body supports the removal of waste and unhealthy fats.
I recommend apple cider vinegar to help reduce gallbladder discomfort and improve gallbladder emptying. If you have gallstones, it is very important that you start introducing ACV into your diet. Slowly increase your consumption until you are comfortably including the average recommended dose.
Because acetic acid kills unwanted bacteria when it comes into contact with it, it essentially acts as a natural antibiotic and antiseptic. ACV has traditionally been used for warts, nail fungal infections, ear infections, gut infections, throat infections, skin infections, and more. Thousands of years ago, Hippocrates, the father of medicine, used it as a wound cleanser.
ACV has been shown to kill unhealthy bacteria and other microbes in the digestive tract, such as Candida. It is also known to promote the production of healthy bacteria.
Due to the pectin content, it can help soothe and support an upset stomach and provide compounds that support and feed a healthy gut flora. Vinegar also helps increase populations of healthy gut flora in studies.
We also know that your gut flora has an effect on your weight. Healthy, lean subjects have been shown to have healthy gut flora, while unhealthy subjects have more pathogenic bacteria species.
A study that was published in the Journal of Nutritional Biochemistry demonstrated that the combination of vinegar, green tea, and fruit lead to weight loss in obese patients. The polyphenol content in these foods is thought to have a transformative effect on gut microbiota. All of these things are included in this plan to support efficient weight loss.
Apple cider vinegar improves digestion and is particularly beneficial for people with stomach issues like reflux, bloating, and indigestion. The vinegar improves the pH balance in the stomach, which helps to support the effect of the hydrochloric acid that is released from the stomach cells. This then increases the production and stimulation of the gastric acid secretions, which play an important role in protein, carbohydrate, and fat digestion. This digestive support improves the assimilation of the macro- and micronutrients in meals that are consumed with ACV.
Poor digestion has the consequence of inhibiting the assimilation of nutrients and interfering with the health of the bowel, which can have a strong influence on your well-being and health.
Digestive problems can include bloating, indigestion, flatulence, reflux, constipation, and diarrhea.
BLOATING & INDIGESTION
Bloating and indigestion can be caused by inefficient digestion of protein, carbohydrates, and/or fats in the diet, an unhealthy gut flora, upper digestive infections such as Small Intestinal Bacterial Overgrowth (SIBO), and/or food intolerances. ACV helps to improve these symptoms.
Flatulence is often caused by inefficient digestion and poor gut health. Many foods that are more difficult to digest, particularly highly processed foods, are more likely to cause an increase in flatulence.
By improving your diet and consuming apple cider vinegar regularly, you will be able to support a healthier digestive system and reduce flatulence.
Other beneficial foods and drinks for improved digestion include probiotic foods, such as kefir, sauerkraut, or kombucha. You could also take a comprehensive broad-spectrum probiotic.
It may seem strange to recommend ACV as a treatment for acid reflux, particularly when high stomach acid is a contributing factor to acid reflux. As stomach acid makes its way up the esophagus (this is the tube that carries food into your stomach), it causes pain and discomfort. The esophageal tissues are not designed to withstand the higher acid levels that the stomach cells are. Reflux can occur for many reasons, such as poor digestion and stomach health, poor liver health, stomach infections, lack of muscle tone in the lower esophagus, and an abnormally functioning lower esophageal sphincter (LES).
Normal allopathic treatment includes acid neutralizers, proton pump inhibitors, and H2-antagonists. These can reduce the pain and discomfort, but they might also cause other side-effects, such as an increase in respiratory infections, kidney disease, increased hip fractures, and digestive problems like increased bloating, allergies, irregular bowel movements, and digestive discomfort.
Apple cider vinegar can be helpful in cases of reflux and heartburn, since it improves food digestion in the stomach. This improves the passage of food through the stomach and into the intestine for people that may have sluggish digestion. This reduces the time food sits in the stomach and the possibility of regurgitation.
Another contributing factor to reflux is insufficient stomach acid, which may stop the esophageal sphincter from closing adequately, thus allowing food to regurgitate back into the esophagus. It is believed that the LES is a pH-sensitive valve. An increase in acid in the stomach sends a message to the cells to close the sphincter properly, thus reducing the occurrences of reflux. As people age, their stomach acid levels naturally decline, so by consuming ACV, you may increase the acid levels, thus improving digestion and reflux.
Note: ACV can be irritating for some and may irritate your reflux further. It is best to start slowly and observe if there is any aggravation of your symptoms. Start with 1 teaspoon of ACV per glass of water before each meal.
Frequent or constant heartburn, however, can be a serious problem and is the most common symptom of gastroesophageal reflux disease (GERD). It is best to seek medical advice if this is an ongoing condition.
Other helpful tips to reduce reflux — Losing weight can have a dramatic effect on reflux symptoms. Eating smaller, more frequent, healthy meals and avoiding common irritants, such as coffee, nicotine, spicy foods, and fatty meals, can also help.
Excerpted from The Apple Cider Vinegar Cleanse by Claire Georgiou. Copyright © 2016 St. Martin's Press. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Chapter 1 What Is Apple Cider Vinegar? The History of Vinegar 2
ACV Health Benefits and Uses 2
Healthy Blood Sugar Levels 2
Weight Loss 3
Anti-Cancer Benefits 5
Detoxification Support 6
Gallbladder Health 6
Gut Microbiome 7
Improved Digestion 7
Bloating & Indigestion 7
Candida Infections 9
Morning Sickness 10
Sinus Infections 10
Urinary Tract Infections 11
Using Apple Cider Vinegar Topically 11
Sore Throat 11
Bad Breath 11
Foot Oder 11
Toenail Fungal Infections 12
Age or Sun Spots 12
Skin Problems 12
Itchy Skin 13
Facial Mask 13
Varicose Veins 13
Natural Deodorant 14
Healthy Shiny Heir 14
Teeth Whitening 14
Apple Cider Vinegar Household Uses 14
Natural Food Preservative 14
Fruit and Vegetable Wash 14
Unclogging Drains 16
Wood Polish 16
Surface Antiseptic 16
Pet Care 17
Weed Killer 17
Washing Clothes 17
Detox and Relax Bath Soak 17
Chapter 2 What Is the ACV Cleanse?
What Are the Benefits of a Cleanse? 18
Why Cleanse? 20
What Happens During Detoxification? 22
More on Liver Health 23
Calorie Restriction and the Associated Health Benefits 27
Health Benefits of the 7-Day ACV Cleanse 28
Preparing for Your 7-Day ACV Cleanse 29
Guidelines for the 7-Day ACV Cleanse 32
Caffeine During the Cleanse 34
Weaning Yourself Off Caffeine Pre-Cleanse 35
Eating More Mindfully During the Cleanse and Beyond 36
Tips for Success on the 7-Day Cleanse 37
How to Incorporate ACV into the Plan and Your Diet 38
Why Juices for Some Meals? 38
Points of Concern for Some People When It Comes to Juicing 38
Chapter 3 The 7-Day ACV Cleanse Plan
Your 7-Day Schedule 40
Shopping List for the Entire 7 Days 42
The 7-Day ACV Cleanse Recipes 43
ACV Drinks 44
Horning Drink 44
Green Tea with ACV 47
Sparkling ACV Water 48
Metabolic ACV Drink 51
ACV Juices 53
Grapefruit Cleanser Juice 53
Green Cleanse Juice 54
Energizing Red Juke 57
Spiced Carrot Cake Juice 58
Slim Grin Juice 61
Ginger Citrus Juice 62
Spicy Tomato Juice 65
Antioxidant Beet Blend 67
Berry Green Blend 68
Golden Pine Lime Blend 71
Snacks and Sides 72
Vegetable Munch 72
Spiced Fries 73
Roasted Broccoli 74
Green Bean Chips 75
Cauliflower Soup 77
Cooling Cucumber Gazpacho 78
Cream of Greens Soup 81
Salads and Dressings 82
Rainbow Salad 82
Apple Cider Vinegar and Honey Vinaigrette Dressing 83
Arugula and Fennel Salad 84
Goddess Dressing 86
Caprese Salad 87
Alternative Recipes 88
Tangy Red Juice 89
Apple Pie Smoothie 90
Roasted Cauliflower 91
Baked Mushrooms 92
Roasted Beet Soup 93
Chapter 4 Sticking to Your ACV Cleanse
Questions and Considerations for the 7-Day ACV Cleanse 96
Factors That Stimulate and Support a Healthy Metabolism 101
Herbal Tea to Support Your ACV Cleanse and Your Health 102
Food Addictions 103
The Importance of Emotional Health 104
Detox Symptoms from the ACV Cleanse 105
Solutions That Work and Troubleshooting Tips! 109
More on Digestive Upsets and Solutions 110
Discomfort or Nausea 112
How to Commit to the 7-Day Cleanse WITHOUT Losing Weight 113
The Importance of Hydration 114
How Water Helps Weight Less 115
Jazz Up Your Water with These Flat Belly Tips! 115
Chapter 5 Life Post-Cleanse
How to Transition Back into a Healthy Eating Plan Post-Cleanse 116
Guidelines for the Post-Cleanse Period 118
Healthy Eating Over the Long Term 118
It's All About Habits 119
Top 25 Tricks for Improved Weight Loss 121
Resistant Starch 124
Body Mass Index (BMI) 124
Weight Loss Maintenance 125
How to Incorporate ACV into Meals and Recipes 127
The Benefits of Healthful Probiotic Foods and Beverages 128
Sleep to Lose 130
Benefits of Exercise for Weight Loss and Health 131
Macronutrients for Good Health and Weight Control 134
Sugar and Carbohydrates 138
Blood Sugar 138
Not All Calories Are Created Equal 139
Vegetable and Fruit Considerations-What to Eat More of, and Less of, for Weight Loss 139
Basic Portion Sizes for Weight Control 140
What's the Fat on Fat? 142
More on Legumes 147
About the Author 149