Apple cider vinegar gummies

Apple cider vinegar gummies are not only easy to make, but they’re delicious, too. Naturally sweetened with fruit juice and maple syrup, these gummies will make anyone (even your picky child)

enjoy them without dreading the apple cider vinegar (ACV) aftertaste.

A key ingredient of this gummy recipe is agar agar – a seaweed product (which doesn’t taste like seaweed, surprisingly) that gelatinizes without having to use real animal gelatin (yes, that means this is a plant-based, vegan friendly gummy!). Agar agar, combined with the healing potential of ACV makes this gummy a serious super treat!

The Health Benefits of Agar Agar

Agar agar is a gel-like substance that is derived from red algae, often used as a thickening agent for desserts, soups, sauces, and candies like gummies! It is a popular gelatin alternative, because it is plant-based and flavorless.

Being an algae, agar is loaded with nutritional benefits. It is high in fiber, manganese, magnesium, folate, calcium and iron. With that being said, it provides the following benefits.

Digestion

 

High in fibre, agar agar acts as a natural laxative, adding bulk to the stool and pushing things through. By eating foods high in fibre, you reduce your chances of getting colon cancer, and also ensure you don’t get stuck dealing with things like constipation. Upping your fibre intake has also been associated with protection from gastrointestinal disorders, hemorrhoids, intestinal ulcers and even acid reflux (1).

Satiety and Weight Loss

High fibre foods also help keep your waistline in check. By moving slowly through the digestive tract, fibre promotes satiety and reduces appetite. One study found that agar agar was able to slow gastric emptying, which helps keep you feeling fuller for longer (2). Another study found significant weight reductions in obese individuals who consumed agar agar for 12 weeks compared to a control group (3).

Bone Strengthener

Agar agar contains nutrients like calcium, manganese and magnesium, which are critical for proper bone health. Calcium helps provide strength to the tissue in your bones and teeth, while manganese helps assist in bone formation (4, 5). Magnesium is also essential for bone health. Without magnesium, calcium can’t assist in proper bone maintenance and formation. Magnesium keeps calcium dissolved in the blood. Too much calcium along with too little magnesium can cause arthritis, kidney stones, osteoporosis and calcification of the arteries (6).

Prevents Anemia

Agar agar is also high in iron – a whopping 33% of the total iron you need in a day (for just one ounce!). Iron helps promote the production of healthy red blood cells and reduce the risk of anemia. This recipe is great, too, because the iron is paired with fruit juice that is super high in vitamin C (so that it is absorbed better).

The Health Benefits of Apple Cider Vinegar

Apple cider vinegar is another major health supplement that I use quite often in my kitchen. Apple cider vinegar is essentially made from apple cider that has undergone fermentation to form health-promoting probiotics and enzymes.

Just two tablespoons of ACV provide plenty of health-boosting benefits, such as:

Blood Sugar Regulation

One of the most well-studied benefits of ACV is its ability to regular blood sugar levels. One study found that vinegar consumption after eating white bread reduced blood sugar levels by over 31 percent (7). ACV has also been found to increase insulin sensitivity by up to 34 percent in those with type 2 diabetes or insulin resistance (8). This is a good thing as better insulin sensitivity means the body will be more effective at regulating blood sugar levels.

Weight Loss

If you haven’t heard about ACV and weight loss, then you’ll be pleasantly surprised by this health benefit. One study found that consuming just two tablespoons of apple cider vinegar every day for 12 weeks resulted in nearly 4 pounds of weight loss with no other diet or lifestyle modifications (9). The reason? It might have something to do with satiety, according to one study that showed drinking ACV actually decreased total caloric intake by 275 calories over the course of a day (10). Combining apple cider vinegar with a proper diet and exercise routine would be sure to provide excellent results in someone looking to shed a few extra pounds!

Reduces Blood Pressure

Animal studies looking at apple cider vinegar and blood pressure have found that acetic acid (the main component in vinegar) helps reduce levels of blood pressure (11). Other studies have found that vinegar effectively blocks the actions of specific enzymes that raise blood pressure under normal circumstances (12). Keeping blood pressure lower helps reduce your risk of developing heart disease later in life. When your blood pressure is too high, the heart has to work harder, causing the heart muscle to weaken over time.

Relieves Acid Reflux

Acid reflux often happens as a result of not having enough acid in your stomach. By consuming apple cider vinegar, you are integrating more acid into the digestive tract to prevent things like heartburn, belching and nausea.

Lowers Cholesterol

Having too high cholesterol wreaks havoc on the arteries. It causes them to narrow and harden, and puts major strain on your heart. A study done on rats found that supplementing with apple cider vinegar helped reduce bad LDL cholesterol while increasing beneficial HDL cholesterol (13).

Apple cider vinegar has also been reported to help with:
– Cancer prevention
– Relieving allergy symptoms
– Improving lymphatic function
– Reducing inflammation

Recipe: Apple Cider Vinegar Gummies

Get your daily dose of ACV in these bite-sized apple cider vinegar gummies!

Ingredients:

– 1.5 cups 100% organic fruit juice of choice
– 1/2 cup unpasteurized apple cider vinegar
– 2 tbsp. agar powder
– 1-2 tbsp. maple syrup

Method:

1. Combine the fruit juice and apple cider vinegar in a large saucepan (no heat) and stir well. Sprinkle the agar powder over the liquid and whisk until completely dissolved.
2. Switch on the heat to medium-low so that the mixture comes to a simmer. Whisk again, on and off, for 5 minutes, or until the consistency is thickened and syrup-like (but not quite as thick as honey). Whisk occasionally while the mixture is simmering so that nothing overcooks on the bottom of sides of the saucepan.
3. Once the mixture is done, you can add some maple syrup sweetener if desired. Stir in until dissolved.
4. Fill whatever moulds you are using (ice cube trays work here – silicon is best!), and let chill in a refrigerator for at least one hour until serving. Keep the snacks stored in a fridge until ready to eat.

Gluten Free, Erewohn Bread

  bread is made with almond meal, flax-seed meal, and coconut flour for the ultimate hearty-but-tender texture. The bread is dense, but moist. The almond and flax-seed meal gives it a nutty flavor that delights my nut-butter-loving taste-buds. And it’s full of healthy fats, so it keeps you full for hours – perfect for a healthy breakfast or a snack that will fuel you through that afternoon slump before dinner.

Makes 1 loaf
Ingredients

• 1 teaspoon baking soda
• 1 tablespoon apple cider vinegar
• 5 eggs, preferably pastured
• 2 tablespoons coconut flour
• ¼ cup flaxmeal
• 1 teaspoon sea salt
• ¾ cup almond butter
• 1½ tablespoons raw honey

Method

1. Preheat oven to 350°F.
2. Mix all ingredients using a stand or electric mixer until well-combined.
3. Bake for about 30 minutes, or until a toothpick inserted in the center comes out clean.

 he result is a bread that's basically an exact dupe of the Erewhon bread—except it doesn't have a $16 price tag, and you can easily make it at home. 

Gluten-free Sourdough Crackers

These crackers combine the gluten-free goodness with the crispy crunch of a buttery cracker. Serve with your favorite dips, as a bed for good cheese, or alongside a fresh bowl of soup.

Ingredients:

• 3/4 cup millet flour
• 1/2 cup sorghum flour
• 1 Tbsp. honey
• 3/4 tsp. sea salt
• 1/2 tsp. baking powder
• 4 Tbsp. cold butter or lard
• 1/2 cup brown rice sourdough starter
• 2 tablespoons water
• Additional sea salt for sprinkling

Instructions:

1. In a medium mixing bowl, whisk together flours, salt, and baking powder. Cut in butter or lard starting with a pastry cutter, then switching to your fingers. The dough should look like a coarse meal once all of the butter is cut in.
2. Stir in sourdough starter, water, and honey, mixing with a wooden spoon or your hands until the dough comes together. Knead a few times to make a cohesive dough, adding water a tiny bit at a time if needed to bring it together.
3. Cover dough bowl and allow to sour for 4 to 18 hours, depending on preference. The shorter time will produce a faint sourdough taste while the longer time will ferment the grains further and produce a more pronounced sourdough flavor.
4. When ready to bake, preheat oven to 400°F. Line a large baking sheet with a sheet of parchment paper. Press dough onto the lined pan to create a rectangle, and lightly dust with additional sorghum or millet flour. Top dough with another sheet of parchment paper and roll the dough out until it almost covers the entire sheet, or until the dough is very thin.
5. Peel away top piece of parchment paper.
6. Cut dough into 1-inch squares with a sharp knife or pizza cutter. Score the dough all over with a fork and sprinkle the top of the crackers lightly with sea salt.
7. Bake in preheated oven for approximately 15 minutes or until golden brown. Allow to cool before serving.

Top 3 Ways to Stay Motivated for Home Workouts

Top 3 Ways to Stay Motivated for Home Workouts

You just finished a long day at work. It's about 6 PM and now you get to sit in traffic for over an hour until you finally get home to put your feet up. Chances are you may not have the time or the motivation to exercise.

Most people in today's busy world would find it difficult to find time to go to the grocery store for fresh food, much less working out. Taking two hours in the morning or evening to train hard is difficult. We just don't have the time in our busy lives.

However, the rise of fitness movements like calisthenics has made it easier and more accessible for all to exercise to the best of their ability in any location.

With a massive array of information online regarding exercise programs and various workouts, the most difficult component is not how to exercise but rather how to stay motivated.

Why Home Workouts Are Difficult

Gyms are built to be spaces where people of all goals and fitness levels can gather together and motivate each other. For some, this can be intimidating, but for many, seeing others exercising and working hard can be a great source of motivation.

In your home gym, you will not have that. For this reason, it’s important to find unique ways to motivate yourself.

Maintaining Your Motivation for Home Workouts

When working out at home, your biggest challenge is staying on track and progressing towards your goals.

Keep in mind that any goal that you have of building muscle or losing weight will take time. This is not a week-long event. You’ll need to stay motivated over the course of many months.

So, the big question remains: “How can I stay motivated for the long term?”

Try these motivating ideas, so you can achieve your fitness goals while working out from home:

    1. Change it up. This is one of the easiest methods to stay motivated. If you’re continually doing the same workout (or series of workouts), you may find that you get bored very quickly. Additionally, having no variability in your training will make your progress much slower.

        ◦ Do yourself a favor and keep your mind open for new and unique workouts.

        ◦ Follow your favorite fitness trainers on social media. Chances are they will post workout routines that you can follow along with and see faster results.

    2. Grab a suspension tool. Suspension tools like a Monkii or a TRX are great ways to always have a source of fun and engaging exercise. Pushups and lunges can get boring very quickly, and suspension tools have a huge amount of online videos with exercises for beginners all the way to advanced.

        ◦ When you make the exercise fun and interactive, you’ll be more motivated to exercise and stay on track. Suspension tools can help with that!

    3. Make time. Integrate your home workouts into your daily schedule. Understandably, there will be days where you don't want to train but having your workouts in your schedule and viewing them as an important element of your life will ensure you prioritize the workout.

        ◦ You’re more likely to follow through on training sessions when your workout time is on your regular schedule at the same time each day, or the same days each week.

        ◦ Making it a habit will get you to automatically work out without having to make the decision to do it.

Are Home Workouts for You?

Home workouts aren't for everyone. Many people enjoy the setting of the gym and find that training at home is difficult. If you’re the type of person that can self-motivate and plan your days ahead of time, home workouts are for you.

Not only are they a great space to develop your relative strength, but training at home is cost-efficient, time-saving, and a great way to connect with yourself.

A Workout In Four Minutes

If your typical excuse for not exercising is a lack of time, you may need a new one. Research has shown that even a four-minute workout – or one that requires as little as seven minutes of your time three times a week – does the same job as 30 minutes of exercise three or more days per week. They key is giving the short workout maximal effort and repeating it several times, which is why it is called High Intensity Interval Training, or HIIT.

The first study showing that HIIT can make you fit quickly came from Canada’s McMaster University. Physiologist Martin Gibala Ph.D. and his team found that three-minute intervals on a stationary bike – 30 seconds of intense pedaling followed by a brief rest, repeated five or six times – led to the same muscle-cell adaptations as a bike ride lasting much longer, an hour and a half to two hours.
The next year, Dr. Gibala’s group reported that HIIT worked better for fat-burning than did conventional aerobics. Participants in this study were divided into two teams. One did 20 weeks of conventional aerobics while the other did 15 weeks of HIIT. The first group burned 48 percent more calories per session than the HIIT group, but those in the HIIT group burned 900 percent more fat over the 15 weeks than the first group burned in 20 weeks.
Since then, more and more studies have shown that HIIT can match the effects of longer, more leisurely workouts if you’re willing to push yourself really, really hard for a few minutes a few times a week.