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Light Summertime Eating

by Michelle on August 15, 2018

When the weather is warm it’s natural to crave something on the lighter side to eat.  Items that are heavy meals (lasagna, meatloaf, etc.) aren’t usually what people gravitate towards in summer months. In fact, eating lighter fare in warmer weather is actually beneficial…but how?

Body temperature stays low:  The body works harder to digest heavy, hearty meals so keeping things lighter (chilled soups, smoothies, etc.) helps you stay cool.

You’ll be well hydrated:  Fresh, raw fruits and veggies naturally contain more water so eating light produce will naturally keep you hydrated.  Try snacking on cucumber, jicama, or even frozen grapes.

It can help control weight gain: Eating light makes it easier to feel “light” which hopefully prompts you to get out and be more active.  Developing a habit of eating light and HEALTHY options can go a long way in not overdoing things when on vacation during the summer or even at home in general.

Your cravings will diminish:  Serotonin, responsible for a balanced mood, is produced by the body when exposed to sunlight…but carbohydrates can produce the same effect.  If you can get outdoors more often in warm weather then the sunlight can boost your mood instead of the heavy, unhealthy carbs that you might normally crave.

Here are some great websites with light summer recipes that can help you get started:

  1. https://www.cookinglight.com/food/quick-healthy/quick-easy-summer-recipes
  2. https://www.yellowblissroad.com/27-light-and-fresh-summer-meals/
  3. https://cookieandkate.com/2016/18-light-summer-dinner-recipes/
  4. https://www.allrecipes.com/recipes/630/everyday-cooking/seasonal/summer/
  5. https://www.cookingchanneltv.com/recipes/packages/best-summer-and-grilling-recipes/healthy-summer-recipes/photos/light-summer-dinner-recipes

Cooking “light” doesn’t mean you have to sacrifice flavor.  Eating a meal that doesn’t weigh you down not only has health benefits but might also open your eyes (and taste buds) to things that could soon become new favorites year-round!  Happy eating!

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Summer “Mocktails”

by Michelle on August 8, 2018

It’s not really easy any time of year to find recipes for non-alcoholic drinks that taste delicious…and Summer time is no exception.  With fruity drinks taking center stage in warmer weather sometimes taking out the alcohol just leaves you with juice and a tiny umbrella!  Well, it doesn’t have to be that way…not with these options:

 

Cucumber-Mint Limeade

http://www.intheraw.com/using-itr/recipes/cucumber-mint-limeade/

 

 

 Black Cherry Basil Mocktail

https://www.wickedspatula.com/black-cherry-basil-mocktail/

 

Copa Verde Mocktail

http://themerrythought.com/recipes/copa-verde-mocktail/

 

Ginger Beer Mojito

https://www.gimmesomeoven.com/GINGER-BEER-MOJITO-RECIPE/

 

Strawberry Orange Mango Kombucha Mocktail

https://www.theroastedroot.net/strawberry-orange-mango-kombucha-mocktails/

 

Watermelon Lime Mocktail

http://www.eatyourselfskinny.com/watermelon-lime-mocktail/

 

Pineapple-Mango Agua Fresca

http://www.intheraw.com/using-itr/recipes/pineapple-mango-agua-fresca/?ref=search&product=stevia-in-the-raw&dish_type=beverages&page=1

 

Non-Alcoholic Sangria

https://simpleveganblog.com/non-alcoholic-sangria/

 

Pina Colada

https://houseofyumm.com/pina-colada/

 

Grilled Pineapple Lime Mocktail

http://themerrythought.com/recipes/mocktail-monday-grilled-pineapple-lime-mocktail/

 

Of course you can always opt for flavorful beverages with alcohol as well…and here is a site with some tasty cocktails that utilize herbs for an abundance of flavor:

https://www.shape.com/healthy-eating/healthy-drinks/10-tasty-herb-cocktails

Cool down with these flavorful mocktails or cocktails…whichever you prefer…and ENJOY!

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Summer Cocktails

by Michelle on August 1, 2018

With the warm weather here to stay for a while it’s nice to try some low calorie summer cocktails to stay cool.  Here are 8 low calorie cocktail recipes you might want to try:

  1. Pinot Grigio Melon Ball Spritzer
  2. Watermelon Mojito
  3. Skinny Sangria
  4. Mango Margarita
  5. Lemon ‘N’ Lime Cocktail
  6. Strawberry Margarita
  7. Pina Colada
  8. White Wine Sangria

You can see all of the ingredients and instructions for these drinks by clicking on this link:  https://www.positivehealthwellness.com/recipes/8-low-calorie-summer-cocktail-recipes-must-try-3-amazing/

Here are a few things to remember if you want to try and “lighten up” one of your favorite cocktails or even come up with a unique drink yourself:

  1. Use a no calorie sweetener (Stevia, etc.) instead of sugar or simple syrup
  2. Squeeze in real fruits for flavor
  3. Use no calories sodas or even flavored sparkling water instead of regular soda
  4. Try coconut water for additional flavor with many health benefits
  5. Make your own drink mixes with items like green tea, mint, lemon, etc.
  6. Garnish with fruit and fresh herbs

For wine lovers replace ½ a glass of white wine with club soda and a splash of citrus juice for a refreshing, bubbly cocktail that’s fewer calories.  You can also try infused alcohol like flavored vodka to save on the calories of sugary mixes yet still impart flavor.

Save a lot of calories for the delicious food that’s all around in summer by trying some of these techniques so you can still enjoy a cocktail while not going over on your calorie budget.

Cheers!

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With summer in full swing having delicious healthy grilling recipes on hand is a great way to stay on track and continue to work towards your weight loss goals

Trying to stick to a diet during barbeque season is sometimes a difficult task.  We understand and have some great healthy grilling recipes that are not only diet friendly and easy to make, but taste great as well!

Roasted Beef and Apple Kabobs

Ingredients

100 grams of lean good quality beef or chunked chicken

1 apple cut into large chunks

¼ onion petals

½ cup beef, chicken, or vegetable broth

3 tablespoons apple cider vinegar

1 tablespoon Bragg’s liquid aminos

Stevia to taste 

Directions

Marinate beef or chicken in broth, vinegar, and spices. Layer apple, onion petals, and beef or protein chunks on wooden or metal skewers (If using wooden skewers soak them for a few minutes so they don’t burn). Barbeque directly or place on aluminum foil sheet and cook until the desired level of doneness. Baste frequently with remaining marinade. Heat the remaining marinade in a small saucepan and use as a dipping sauce.

Blackened Chicken Salad

Ingredients

100g chicken tenders 
1 t paprika 
1/2 t onion powder 
1/2 t garlic powder 
1/4 t oregano 
1/4 t thyme 
1/4 t white pepper 
1/4 t black pepper 
1/4 t ground red pepper 
spinach or salad greens (as allowed)

Directions

Combine all spices and rub on chicken.

Grill until no longer pink.

Serve over spinach or salad greens

 

Fish is also something that gets really great flavor when cooked on the barbeque…just be sure to leave the skin on one side so it doesn’t stick to the grill or use a special fish “basket” to cook it.  You can also try making a foil packet and steam the fish with lemon, herbs, butter, etc. which is even easier. Happy Grilling!

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If you are wanting to transition to a more plant-based lifestyle – the one thing people struggle with most is finding good sources of protein – These are the best vegan and vegetarian protein options!

Whether you’re a strict vegan, a vegetarian, or you just want to avoid meat for a while the following information might help you navigate our 1234 Diet regardless of your reasons. You can eat the following as part of the protocol or simply as part of a diet of your own design. Please be aware that these options will provide slower weight loss on average and might stall weight loss as well. The items should be varied with each meal and each day. The below-serving sizes and calories are average amounts without listing specific brands for each item. Be sure to read all labels carefully and stay close to the serving size and calories listed.

Tofu:
Extra Firm 1 oz. 30 Cal.
Firm 1 oz. 28 Cal.
Regular (medium firm) 1 oz. 23 Cal.
Soft (silken) 1 oz. 20 Cal.
Meat substitutes 1 oz. 50 Cal. (Miso Soup w/Tofu & Spring Onions pre-pkgd.: 1 Cup = 95 Cal.)

Non-Dairy Milk: (select unsweetened varieties)
Almond Milk – plain/unsweetened 1 Cup 40 Cal. Vanilla 1 Cup 30 Cal.
Hemp Milk – plain/unsweetened 1 Cup 80 Cal. Vanilla 1 Cup 75 Cal.
Rice Milk – plain/unsweetened 1 Cup 120 Cal. Vanilla 1 Cup 130 Cal.
Coconut Milk – plain/unsweetened 1 Cup 45 Cal. Original 1 Cup 80 Cal. Vanilla 1 Cup 110 Cal.
Soy Milk – plain/unsweetened 1 Cup 90 Cal. Light original 1 Cup 70 Cal. Vanilla 1 Cup 100 Cal. Light vanilla 1 Cup 70 Cal.

Protein Powder: (select unsweetened varieties)
Flavored or Unflavored 20 – 30 grams 80 – 120 Cal. (grains, greens, hemp, rice, seeds, veggies, etc.) (AVOID: whey protein powder)

Tempeh: Plain (fermented soybeans) 1 oz. 60 Cal.

Seitan: Strips/Cubes – plain (wheat gluten) 3.5 oz. 130 Cal.
Ground/Crumbled – plain 3.5 oz. 117 Cal.

Peas:
Snow, Sugar Snap (in pods) – raw/whole 1 Cup 26 Cal.
Green Peas (out of pods) – raw 1 Cup 117 Cal.

Chickpeas:
Garbanzo Beans – canned ½ Cup 130 Cal.
Hummus 1 Tbl. 27 Cal.

Beans:
Green Beans (Snow, String) – raw (half-inch pieces) 1 Cup 40 Cal.
Edamame (in pods) – raw/steamed 10 pods 30 Cal. (out of the pods = too many calories/avoid)
Mung Bean Sprouts – raw 1 Cup 31 Cal.
Kidney Beans – raw/uncooked ¼ Cup 155 Cal.
Canned ½ Cup 108 Cal.
Black Beans – raw/uncooked ½ Cup 166 Cal.
Canned ½ Cup 110 Cal.
Pinto Beans – raw/uncooked ¼ Cup 168 Cal.
Canned ½ Cup 120 Cal.
Lentils – raw/uncooked ¼ Cup 170 Cal.

Seeds:
Sunflower Seed Kernels (with or without salt) 1 Tbl. 95 Cal.
Chia Seeds (raw) 1 Tbl. 70 Cal.
Flaxseeds (Linseeds) – raw 1 Tbl. 75 Cal.
Ground Meal 1 Tbl. 40 Cal.
Hemp Seeds – raw/shelled 1 Tbl. 55 Cal.
Sesame Seeds – whole/dried 1 Tbl. 30 Cal.
Sesame Butter (Tahini) 1 Tbl. 100 Cal.

Nuts: (high calories for minimal amount…use minimally and with caution for best results)
Almonds – raw (about 24 nuts) 1 oz. 164 Cal.
Walnuts – raw (about 14 halves) 1 oz. 195 Cal.
Cashews – raw (about 18 nuts) 1 oz. 165 Cal.
PistachioVegan & Vegetarian Protein Options

Whether you’re a strict vegan, a vegetarian, or you just want to avoid meat for a while the following information might help you navigate our 1234 Diet regardless of your reasons. You can eat the following as part of the protocol or simply as part of a diet of your own design. Please be aware that these options will provide slower weight loss on average and might stall weight loss as well. The items should be varied with each meal and each day. The below-serving sizes and calories are average amounts without listing specific brands for each item. Be sure to read all labels carefully and stay close to the serving size and calories listed.

 

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Summer is a great time to get outside and be active – how many calories do you burn doing the things you love to do?! Get out there and get active!

When the weather is nice and you get the urge to go out and enjoy it you aren’t necessarily thinking about how many calories you’re burning while having fun.  However, if you do happen to be paying attention to it then here are some activities and the calories they burn (on average) to help you keep track:

(These numbers are the average calories burned and are based on a 150-pound individual doing 1 hour of activity)

  • Outdoor Yoga: 175
  • Mowing the Lawn: 350
  • Surfing: 175
  • Swimming: 350
  • Frisbee: 200
  • Hiking: 375
  • Gardening: 250
  • Rollerblading: 400
  • Canoeing/Kayaking: 250
  • Paddle Boarding: 400
  • Golf (no cart): 250
  • Tennis: 500
  • Biking: 300
  • Soccer: 500
  • Beach Volleyball: 300
  • Rock Climbing: 550

 

These figures are meant to give you an idea of what the caloric burn can be…actual calories burned are based on several factors including weight and how long the activity is done.  

Here is a good calculator to look up different activities and the calories they can burn:  

https://www.myfitnesspal.com/exercise/lookup

Also, there are many great websites to look up the calories for certain types of foods (and their portions) so you can also calculate what you’re eating.  When used correctly these tools can not only let you see what calories you’re consuming but also know how much and what movement you need to incorporate to burn those calories (and then some) to see weight loss.

Here are just a few calorie calculators that might help:

 

  1. https://www.myfitnesspal.com/
  2. https://caloriecontrol.org/healthy-weight-tool-kit/food-calorie-calculator/
  3. https://www.choosemyplate.gov/MyPlatePlan

 

As always, please review everything with your health care provider to make sure you’re able to safely do any outdoor activity and take precautions to not overheat.  Have fun and enjoy the great outdoors!

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With the sun beating down on your everyday learning how to protect and heal your skin from the sun will help your skin stay healthy and happy this summer!

Summer is a time to enjoy the outdoors and all of the fun activities the warmer weather allows.  However, with the great weather comes the necessary precautions of avoiding sunburn, preventing heat exhaustion, and general Summer safety.  With a little bit of knowledge and due diligence, you can hopefully enjoy all Summer has to offer without suffering from any negative effects.

It seems pretty obvious that sunscreen is necessary when outside, but far too often people underestimate their risk in different situations.  For example, the sun is more intense and can burn you more quickly in the mountains due to your sheer proximity to it as well as burning you more on the water (the reflection of rays and all).  Here are 5 ways to protect yourself:

  1. Wear sunscreen every day, in all weather, and in every season.  It should be at least a sun protection factor (SPF) 30 and say “broad-spectrum” on the label…meaning it protects against the sun’s UVA and UVB rays.  Apply at least 15 minutes prior to going outside.
  2. Reapply sunscreen at least every 60 minutes; more often if you’re sweating or swimming.
  3. Wear wide-brimmed hats and long sleeve shirts and pants for the best coverage.
  4. Use sunglasses with total UV protection to protect your eyes from getting burned…yes, this is a thing!
  5. Avoid being out in the sun as much as possible from 10 am – 2 pm (the hottest part of the day when the sun is the most intense and likely to burn you).

Now if you have tried your best and still end up sunburned, there are some easy ways to treat your burn:

  1. Take a cool bath without soap or bubbles.  Adding baking soda (and air drying) helps relieve inflammation and itching.  You can also add apple cider or white vinegar as well (about 1 cup) since it’s a great astringent and soothes sunburn pain.
  2. Apply a “watery” type of moisturizer (not a heavy cream) to relieve the dryness.  Eucerin is a good example.
  3. Apply an ice pack (or a bag of frozen peas) wrapped in a damp cloth to your burned areas.  This will absorb some of the heat from your skin, constrict blood vessels, and reduce swelling.
  4. Hydrate from the inside out…with water AND food!  Think watermelon, honeydew, and cantaloupe.
  5. Try applying black tea bags to your face, eyelids, etc. for relief (soak in hot water, let cool, and apply).  You can also soak a clean cloth in milk with water and ice cubes and apply as a compress, mix cornstarch with water to make a paste, or apply plain yogurt to the burned areas then rinse off after a few minutes.  All of these items help to reduce the inflammation caused by the sunburn as well as ease the pain.
  6. Use Aloe Vera gel (directly from the plant is best) to soothe burned skin and help it to heal quickly.
  7. Resist the urge to peel!  Let the body keep its protective layer as long as possible to avoid any type of infection peeling might cause.
  8. Know when to call a doctor.  Some sunburns are just too severe to be treated at home so watch for the signs that signal it’s beyond your remedy:  nausea, chills, fever, faintness, extensive blistering, general weakness, patches of purple discoloration, or intense itching.  Also, be aware of the burn seems to be spreading…it could be infected.

You also need to be aware of any of the medications you might be taking make you more photosensitive (causing a severe reaction to UV rays).  Certain medications like antibiotics, tranquilizers, and antifungals can increase your sensitivity to the sun causing you to burn more quickly.  Oral contraceptives, diuretics, diabetes medications, and even PABA-containing sunscreens may also increase your sunburn risk. So the takeaway is…have fun in the sun but be aware of your personal situation and arm yourself with the knowledge that will allow you to enjoy the day without having to pay for it later.

 

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With summer here in full swing – finding healthy summer foods and recipes is crucial to helping you stay on track and working towards your goals of a healthier you! This guide will help you find the best choices and recipes this summer!

As the heat increases there always seems to be a shift in the way we eat and what sounds good for Summer dining versus Winter fare.  Certain foods are more available in each season which also dictates what we eat…and “how” we eat it. For example, corn in the Summer can be grilled or eaten cold in a bean, avocado, and corn salad…but in the Winter it’s usually just a warm side dish.  The same goes for proteins (beef, pork, chicken, turkey, and fish), grilling reigns supreme in the Summer while frying, baking, and steaming top the list in Winter.

There are hundreds of delicious Summer recipes available from a variety of great websites to get you started:

https://www.foodnetwork.com/grilling/healthy/photos/fresh-healthy-summer-recipes

http://www.cookinglight.com/food/quick-healthy/quick-easy-summer-recipes

http://www.eatingwell.com/recipes/18026/seasonal/summer/

Regardless of what foods you like to eat in the Summer or how you like to prepare them, always keep in mind a few healthy rules:

 

  • Fresh Is Best:  opt for fresh fruits and vegetables you prepare yourself for the best nutritional value and to know exactly what you’re eating; if you eat an item as it appears in nature you’re doing it right!
  • Fresh Frozen is Okay Too:  many fruits and vegetables are “flash frozen” at their peak of freshness and it’s fine to use these in place of fresh items; canned usually has an overload of sugar & salt, so frozen is better than canned.
  • Select Lean Proteins:  choose lean beef and pork (no fat slabs and very little, if any, marbling), cut the fat from chicken and turkey (white meat is leaner than dark meat), and go for “white fish” varieties (cod, halibut, sea bass, etc., even shrimp) over fattier fish, except for salmon…the healthy Omega-3 fatty acids are extremely beneficial so mixing it in your menu once in a while is fine.
  • Watch out for Side Dishes:  with items like baked beans, potato salad, pasta salad, macaroni salad, coleslaw, etc. it’s easy to load up your plate with a lot of fat and calories.  Try having grilled vegetables, light vegetable salads, and fruit while keeping the heavier creamy/sugary/fatty sides to a minimum.
  • Minimize Alcohol & Soda:  beer has the most calories (except for “light”, of course) and rum has the least…with vodka, tequila, and wine fall somewhere in the middle…but all can really add up and aren’t good sources of hydration in hot weather.  The same goes for soda…the calories are listed on the can/bottle and the sugar content is very high…even “diet” varieties aren’t good for you in general due to the problems many people have with artificial sweeteners. Try flavored “bubbly” water or even just plain water as better options.

 

Enjoy the Summer and eating what you love…even if it might not be that good for you all the time.  Just make most of your food selections from the healthy category and minimize the unhealthy foods and beverages to still feel satisfied while taking good care of yourself.

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Coconut Oil seems to be amongst the coolest of the superfoods, after reviewing the many health benefits it is no surprise as to why!

Coconut oil seems to be on the lips of just about everyone you meet these days.  It’s being touted as useful for everything from a healthier cooking oil option and a super healthy fat, to a great make-up remover, hair and face moisturizer…not to mention the multiple health elements and weight loss benefits.  Coconut oil is everywhere, but is it really all that it’s hyped up to be? Actually…yes it is!

The healthy aspect of the coconut oil lies in the medium chain triglycerides (MCT’s).  These are healthy saturated fats that aren’t stored in significant amounts in the body…but instead go straight to the liver where they’re used as a quick source of energy or turned into ketones.  Ketones are an energy source that provides improved hormone balance, lowered inflammation, brain benefits, and weight loss. These MCT’s are the key to what makes coconut oil such a miraculous superfood.

The main thing about coconut oil (whether in the jar or in a capsule) is to be sure to pay attention to HOW it’s made and that the product only contains coconut.  There are keywords/phrases to look for when buying coconut oil…here they are and what they mean:

  • Cold Pressed:  the oils are “pressed” out of the coconut flesh (or meat) and no heat is used…this preserves the healthy MCT’s in the coconut oil.
  • Unrefined:  no chemical processing has been done to the “meat” of the coconut so the nutrients are preserved; also known as “virgin” or “pure” coconut oil.
  • Virgin:  used along with “unrefined” and meaning the same thing…that it has no chemical processing so nutrients are preserved; “virgin” & “extra virgin” mean the same thing when it comes to coconut oil.
  • Non-GMO/GMO-Free:  a “Genetically Modified Organism” refers to plants, animals, or other organisms whose genetic material has been changed in ways that do not occur naturally; GMO-free means the ingredients have not been created in a lab…they are natural.

Here are some of the multiple health benefits of using coconut oil…whether having a tablespoon or two of the “meat” or oil each day, cooking with it or in supplement form:

  1. Healing:  helps repair damaged tissues, assists with healthy liver function, and helps repair kidney issues
  2. Immune System:  enhances the immune system and supports a healthy body; antibacterial and anti-fungal
  3. Digestion:  promotes nutrient absorption, enhances metabolism, improves beneficial gut bacteria levels, and helps burn fat which aids in weight loss
  4. Diabetes:  helps control blood sugar levels and boosts insulin secretion
  5. Heart:  promotes a healthy heart and healthy blood pressure levels
  6. Head:  aids in reducing mental fatigue and boosting brain function
  7. Skin:  helps reduce wrinkles, sagging and dry, flaking skin; can be used as a make-up remover and moisturizer
  8. Hair:  helps reduce protein loss from hair while promoting healthy hair and scalp
  9. Bones & Teeth:  boosts bone strength and dental health

There are still calories in coconut oil and although the fats are beneficial they are still fats…so please check with your doctor to see if it’s okay for you to use.  Have fun with the many uses of this superfood…Enjoy!

If you, like many people, struggle with finding ways to consume coconut oil – try our coconut oil supplements!! They come in an easy to swallow gel cap that makes it easier than ever to get your coconut oil in!

 

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Apple Cider Vinegar has become all the rage, but why?? Is it worthy of all the buzz – here are 8 surprising benefits of Apple Cider Vinegar that you might not be aware of!

There has been a lot of mention lately about the benefits of Apple Cider Vinegar and what all it can do for you…but why exactly is it so popular?  Just some of the many benefits include weight loss, possibly lowering blood pressure and cholesterol levels, stabilizing blood sugar, enhancing skin health, and relieving acid reflux symptoms.  But what exactly is apple cider vinegar and why is it so good for you?

Apple cider vinegar is a vinegar made from apples, sugar, and yeast.  ACV, as some call it, is the most popular type of vinegar in the natural health community and specifically when it contains “The Mother”…the sediment left in the vinegar when it’s unrefined, unpasteurized, and unfiltered.  This “mother” is a cloudy colony of beneficial bacteria that helps create vinegar through a secondary fermentation process. This makes a vinegar that is high in acetic acid, antioxidants, and probiotics and a better all-around choice for health than the traditional “clear” ACV.

There are many benefits of consuming apple cider vinegar due to its high potassium and enzyme levels.  Here are just a few of the ways to use ACV:

  1. Helps Stomach Troubles:  mix 1-2 Tbl. into water or juice and drink when needed.
  2. Soothes a Sore Throat:  mix equal parts ACV with warm water and gargle every hour.
  3. Prevents Indigestion:  mix 1 tsp. honey and 1 tsp. ACV into a glass of warm water and drink it 30 minutes before eating.
  4. Clears a Stuffy Nose:  mix 1 tsp. ACV into a glass of warm water and drink to help sinus drainage.
  5. Aids in Weight Loss:  the acetic acid suppresses appetite, increases metabolism, and reduces water retention so try taking about 2 oz. straight before meals.
  6. Reduces Nighttime Leg Cramps:  mix 2 Tbl. ACV and 1 tsp. honey into warm water and drink before going to bed.
  7. Helps Control Blood Sugar:  have 2 Tbl. of ACV before bed or mix equal parts ACV and water then drink before eating a high carbohydrate meal.
  8. Boosts Energy:  mix 1-2 Tbl. of ACV into a glass of chilled vegetable juice or water when you’re feeling tired.

There are also topical ways to use Apple Cider Vinegar that include getting rid of dandruff, clearing acne, fading bruises, whitening teeth, and banishing bad breath.  However, you choose to use Apple Cider Vinegar just know it’s more than something to use for dressings or to cook with. Apple Cider Vinegar is a multi-purpose player in your health regimen that has been used for centuries both internally and externally for health, wellness, beauty, and flavor!

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