The Benefits of Apple Cider Vinegar

The Benefits of Apple Cider Vinegar (ACV)

Apple cider vinegar (ACV) is simply vinegar made with apples. Fresh crushed apples are fermented naturally in wooden barrels. When choosing apple cider vinegar for health, look for one that says “unfiltered” and “with the mother.” The “mother” is the naturally occurring murky pieces in the vinegar. Many of the healthy nutrients live in the “mother” enzymes.

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 1.          Aids Digestion

Apple cider vinegar speeds up digestion and activates gastrointestinal enzymes. The enzymes in the stomach and pancreas are dormant until activated. Acid is one of the activators for the enzymes in the stomach to help you break down protein. This is the process that helps the stomach digest food faster.

 2.          Controls Pathogens

When you consume apple cider vinegar, it helps prevent the overgrowth of microbes, especially if you have a condition called SIBO or small intestinal bacterial overgrowth.  

 3.          Helps Absorb Minerals

Calcium, magnesium, and iron all need a certain pH to be absorbed. If your stomach is too alkaline, you won’t be able to absorb as many minerals. Vitamins K, C, and even B12 need acid to be absorbed.

 4.          Can Decrease Gas & Bloating

The last thing you want is undigested food in your digestive tract. Apple cider vinegar speeds up the breakdown of food to aid in complete protein digestion.

 5.          Decreases Acid Reflux

Apple cider vinegar helps the valve at the top of your stomach close fully, improving the symptoms of acid reflux and GERD (GastroEsophageal Reflux Disease).

 6.          Helps Release Bile

Apple cider vinegar can help serve as a trigger and release the bile that’s congested in the liver, reducing that bloated feeling. Acid also helps release enzymes from the pancreas for a more complete digestion.

 7.          Improves Blood Sugar Levels

Apple cider vinegar can help improve insulin sensitivity, lowering blood sugar responses after meals. This may also assist with weight loss.

 8.          Improves Immune System

Apple cider vinegar can help boost your immune system with its antibacterial properties, stimulating white blood cells to speed up function and fight infection.

CALORIES & MACROS & MICRONUTRIENTS

What does a nutrient dense diet really mean?

A Nutrient Dense Diet simply means eating nutrient dense whole foods.

Nutrients are the substances in food that provides nourishment essential for the maintenance of life and the growth of your body. They provide the basic building blocks we need to build our cells, tissues, organs, and systems and help create the enzymes and hormones we need to function properly.

Macronutrients, the building blocks of your body, provide the Calories or energy your body needs to move, think, digest, rebuild, and heal. Basic what your body needs to function daily.

Made up from Protein, Carbohydrates and Fats.

Micronutrients are the vitamins and minerals found in food that your body also needs.

Protein + Carbohydrates + Fat = Calories

Protein

It is critical to consume enough protein each day. Guidelines suggest .8 to 1.2 grams of protein per kg of lean body weight (19 – 40% of total calories) although this is highly bio individual and should be tailored to your physiological needs, goals, activity, satiety levels and digestion status.

Excellent sources of protein include:

Seafood – Wild caught fish and seafood, eating seafood lower on the food chain like sardines and anchovies help avoid the bioaccumulation of heavy metals.

Meat – Organic, 100% grass fed, pasture raised ruminant animals ie beef, pork, lamb, bison, goat

Poultry & Eggs – Organic, 100% pasture raise chicken, duck, turkey, quail and their eggs

Dairy – Organic, raw, full fat, 100% grass fed or pasture raised milk products including cream, milk, cheese, yoghurt (if tolerated)

Nuts, Seeds & Legumes – Organic nuts and seeds ie cashews, walnuts, almonds, pecans, macadamias, pistachios, pepita seeds, sesame seeds, pumpkin seeds, chia seeds, hemp seeds, flax seeds (if tolerated)

Examples: Chicken 27g per 100g

Beef 26g per 100g

Lamb 25g per 100g

Tuna 25g per 100g

Eggs 13g for 2 eggs

Sardines 17g per tin drained

Salmon 25g per 100g

Prawns 25g per 100g

Fish white 26g per 100g

Chia seeds 16.5g per 100g

Pumpkin seeds 14g per 100g

Cashews 18g per 100g

Cow’s Milk 3g per 100ml

Coconut Cream 3.6g

Carbohydrates

Carbohydrates are the sugars, starches and fibres found in fruits, grains, vegetables and milk products that provide energy for your body and brain. Carb intake is dependant on your activity level, insulin sensitivity and digestive status suggested between 10 and 40% of total calories. It is encouraged that you avoid carbohydrates from processed foods and choose brightly coloured vegetables and fruits.

Fat

Fat is vital to keeping your cells healthy with a recommended range of 25 – 60% of total calories. That’s because fat helps make up the protective coverings that surround every cell in your body. Two layers of fat called the lipid bilayer control what enters and leaves the cell and give it structure. Fat also builds sex hormones in the body like testosterone and estrogen. When you don’t eat enough fat, your hormones can get out of whack. When women get too thin, for example, they sometimes stop getting their period — fat produces estrogen which keeps you fertile.

Fat also releases leptin, a hormone that stops you from overeating by telling your brain when you’ve eaten enough to satisfy your energy needs.

Healthy sources of Fat include;

Omega-3s (Polyunsaturated): Wild-caught fish & oils (e.g. mackerel, salmon, cod, herring, sardines & anchovies), egg yolks and walnuts.

Omega-6s (Polyunsaturated): Organic, unprocessed nuts & seeds (e.g. pistachios, pumpkin & sunflower), and cold pressed oils from blackcurrant, evening primrose, sunflower, sesame & flaxseed.

Omega-9s (Polyunsaturated): Organic olives, avocados, almonds, hazelnuts, and macadamia nuts, and

cold-pressed oils from each.

Saturated: Organic virgin coconut oil and fats from pasture-raised animals (e.g. beef, pigs,

lamb, bison, buffalo, elk, goat, etc.).

So what should be my macro ratios?

Protein Carbohydrates Fat

20 – 40% 10 – 40% 20 – 60%

Protein in grams per day = .8 x weight in kgs or Protein in grams per day = 1.2 x weight in kgs

64g = .8 x 80 or 96g = 1.2 x 80

1g Protein = 4 Calories 1g Carbohydrate = 4 Calories 1g Fat = 9 Calories

( 64 x 4 ) or ( 96 x 4 ) = 256 - 384 calories from protein

What should my daily calorie intake be?

Basal metabolic rate (BMR) is the daily energy expenditure your body needs to exist. The minimum number of calories your body needs to function daily. The easiest way to calculate this is using one of the many online apps. Most of the food tracking apps will automatically calculate this for you.

I like https://www.mydr.com.au/tools/basal-energy-calculator & https://manytools.org/handy/bmr-calculator/

In case you want to manually calculate, the formula is:

For Men BMR = ( 10 x weight in kgs ) + ( 6.25 x height in cm ) - ( 5 x age in years ) + 5

For Women BMR = ( 10 x weight in kgs ) + ( 6.25 x height in cms ) - ( 5 x age in years) - 161

This formula is then multiplied by the daily activity rate of your body.

Sedentary 1.2 Light 1.375 Moderate 1.55 Very Active 1.725

For example:

A woman, 44 yo, 166cm tall and weighs 80kg who has light activity level, looking to lose weight

= ( 10 x weight in kgs ) + ( 6.25 x height in cms ) – (5 x age in years ) – 161

= ( 10 x 80) + (6.25 x 166) – (5 x 44 ) – 161

= 800 + 1037.5 – 220 – 161

= 1456.5

= 1456.5 x 1.375

= 2002.6875 total Calories required for this body to function daily

If weight loss is the goal, this body should consume 20% less than these calories ( - 400.5375 )

If weight gain is the goal, this body should consume 20% more than these calories ( + 400.5375 )

Calorie intake for this body should be 1602.15 daily

With 64g – 96g Protein making up 256 – 384 calories or approx. 20%

Assuming 30% calories are from Carbohydrates, 480 which is 120g

And 50% calories from Fat, 804 which is 90g

Macro ratios 20:30:50 Protein 64g – 96g Carbohydrates 120g Fat 90g

Who loves Bone Broth

I do!, I enjoyed a mug full everyday first thing in the morning.

What is BONE BROTH?, I hear you say.

Bone Broth is a “living” liquid gelatine, 40% collagen protein, healthy fats made from grass fed and pastured raised beef or chicken bones.   Consists of many of the vital amino acids our bodies need for connective tissues, muscle and bone health. Proven to play a major role in gut health, bone and cell growth and in developing new tissue.

PROVEN TREATMENT FOR

·         Arthritis & joint pain

·         Degenerative joint disease

·         Reversal of Osteoporosis

·         Gut health (inflammatory bowel disease, colitis, crohn’s and leaky gut)

·         Lowered immune function

Also proven to improve skin elasticity, reducing wrinkles and assist in weight loss!

Easy to make, just slowly simmer bone with vegetables, filtered water and apple cider vinegar

https://www.pglifestyle.com.au/bone-broth

Swap out your morning coffee for broth 

You can also add some vegetables for a quick easy soup.

Or add to your favourite mince recipes for extra flavour.

Don't have time to make it, impatient and want to taste the goodness now - @bestofthebone have a wonderful product for you.    Simple and easy to use.   Just add 1 teaspoon to boiling water and stir well.     

https://www.pglifestyle.com.au/products/

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Organic Turmeric, Ginger and Black Pepper .... My Favourite!!