In my earlier post here, we talked about ways that make Intermittent Fasting (IF) sustainable so we don’t feel deprived.

There may be times we have cravings in the process of IF. In this article, I want to share how Apple Cider Vinegar (ACV) can reduce sugar cravings, supress appetite and make the IF process more sustainable.

What Is Apple Cider Vinegar?

ACV is vinegar made from fermented apples. In the process of fermantation, the sugars from the apple turn into alcohol which is fermented again to convert the alcohol to acetic acid.

The brownish color, with a ‘cobweb-like’ substance floating in the ACV, is called the ‘mother’. It gets richer in nutrients as the ACV matures. It is ideal to choose ACV that is made raw, unfiltered and made from organic apples.

The acetic acid in ACV slows down the rate at which our stomach digest the food going into our small intestines. This slows down the breakdown of carbohydrates and give our body more time to remove glucose from the blood, reducing a sugar spike in our blood sugars.

Important: Do not choose ACV that contains honey or added sugar as it will break the fast.

Why Keeping Blood Sugar Levels Low Is Important

When we are not eating, our blood sugar levels drop, causing our insulin levels to fall. Our body thinks that we are starving and will look for other sources of fuel, such as the stored energy in our body starting with glycogen. When our storage of glycogen falls, we start buring fat. Hence this is why a prolonged fast promotes weight loss. 

It may sound overwhelming to (literally) “swallow” ACV given its naturally pungent smell especially on a first time.

Here are some hacks to make your ACV drink more enjoyable:

1. Start with a small amount

For a start, try one tablespoon with a glass of water. If it’s bitter or sour to swallow, add some pink or kosher salt. It will reduce the sourness and add minerals to your drink.

2. Add varieties to your ACV drink

Play around with your ACV drink. Combine a variety of ingredients to make it a mocktail. You can consider the below ingredients:

• Lemon slices
• Ginger/Tumeric shot
• Cinnamon
• Mint leaves
• Pink/Kosher salt
• Ice cubes, sparking water
• Sugar substitutes, Honey

3. Use it as a dressing on your salad

An easy way to reap the benefits of ACV is to use it as a salad dressing. Combine ACV with olive oil, salt and garlic. It helps to mask off the pungent smell of ACV.

End Thoughts

Apple Cider Vinegar on it’s own is not a plesant thing. Fortunately, there are ways to make ACV more platable and reap its benefits.  Which one works the best for you and why? Is there other ways you consume ACV? Would love to hear your thoughts and comments!

In our early 20s, most of us have been through the stage of partying, staying up all night long, eating junk food to replace our main meals.

The fact is, as we age, our body metabolism slows down. Lifestyle illnesses are now happening to people of a much younger age. It is easy to take our health for granted especially when we do not see the long term effects now.

Surely, you don’t want to regret by then.

Here are 5 baby steps you can take today:

1. Sleep early

Do you know that our body has a built-in clock within? Each of our organ repairs at a scheduled time daily. 11 pm to 3 am is a crucial time as the body repairs for nutrition and cell regeneration. Aim to sleep before 11 pm and let your body rebuild and repair itself.

Doze off to dreamland and your body will take care of the rest.

2. Practice healthy living

Our body metabolism slows down as we age, by about 10% each decade after our twenties. A slow metabolism rate may lead to weight gain causing illnesses. We can make small changes by reducing processed food, limiting alcohol consumption, and opting for healthier options whenever possible. Incorporating fruits and vegetables which are high in fiber can keep us full longer.

3. Get active and moving

After the age of 30, our body loses muscle tissues more easily. This worsens if we lead a sedentary lifestyle. A sedentary lifestyle increases the cause of mortality and our risk of cardiovascular diseases. Research has shown that living a sedentary lifestyle is the new smoking. Start small by taking short walk breaks at work and incorporating fun activities within the day to keep active.

4. Build up your calcium level

Between the age of 25 to 50, our bone density generally remains stable with an equal amount of bones formed and broken. After this age, our bone resorption outpaces bone formation. There is a saying that we should start storing calcium early just like we start saving early for a rainy day. Dairy, canned sardines, and tofu are good sources of calcium.

5. Go for health screening yearly

It’s never too early to go for health screening. Many lifestyle illnesses are happening to people as young as 30 years old. Going for checks early helps detect and prevent it from getting serious especially if these illnesses run in your family history. It also acts as a piece of assurance if all is well.

Take some time to make these appointments and talk to your health care provider today.

Incorporate these small habits into your life today so you can reap the benefits of them in the long run ! 

You may have heard about intermittent fasting and its benefits. But does the thought of fasting scares you, like having to go hungry for a long time?

Here are 3 great ways to make intermittent fasting more sustainable.

But first, what is intermittent fasting?

Intermittent fasting (IF) is a cycle between periods of eating and fasting within the day. A common fasting period is the 16:8 method, also known as the Leangains diet. This means fasting for 16 hours and eating within an 8-hour window.

How does intermittent fasting help with weight loss and improve health?

Our blood sugar rises when we eat. The body then starts producing insulin allowing glucose to enter the body which provides our cells with energy. If our insulin levels are high, excess glucose stays in our body leading to fat gain.

When we fast, our body does not release insulin and this prevents excess glucose from being converted to fat.

Fasting helps to cleanse our body from toxins since it now does not have access to glucose, forcing cells to use what is remaining in the body to produce energy.

For a beginner,here are 3 ways to make IF more sustainable:

1. Lower your carbs and increase healthy fat

A high-carb diet of sugary foods and refined starches can cause a fast and sharp spike in our blood sugar levels.

Eating fewer carbs make us less hungry, helping us to sustain IF longer. Adding enough healthy fats helps us to go longer between one meal to the next.

2. Add more vegetables to your diet

Vegetables are high in minerals (such as potassium and magnesium) and contain nutrients that help heal the body from insulin resistance. The fiber in vegetables feeds the microbes in our gut, helps with insulin resistance, and decreases hunger.

Combining vegetables with good fat helps us go longer between meals and the body dictates when to eat.

3. Keep yourself busy

You won’t want to sit at home and watch the clock wondering when you can eat.

Leave the house, plan for a walk and create some activities to keep busy.

The ultimate goal to IF is to stretch out the number of hours staying fasted during the day.

Start reaping the benefits of IF today.