Apple Cider Vinegar 3

2013 Alicia Smith
Table of Contents
Introduction
Chapter 1: A Brief History of Apple Cider Vinegar
Chapter 2: The Science behind Apple Cider Vinegar
Chapter 3: Health Benefits of Apple Cider Vinegar
Chapter 4: Choosing the Right Apple Cider Vinegar
Chapter 5: FAQ
Chapter 6: Beauty and Skin Care with ACV
Chapter 7: 10 Simple Skin and Beauty Tips
Chapter 8: Apple Cider Vinegar in Pet Care
Chapter 9: Buying and Storage Tips
2
Chapter 10: Closing Thoughts

BONUS: 21 Delicious ACV Recipes
Appendix: List of vitamins and minerals in ACV
Copyright, Legal Notice and Disclaimer
Introduction
Thank you for picking up this book on apple cider vinegar. It (ACV) is perhaps one of natures most amazing health elixirs
and has been used for thousands of years all the way from the ancient civilization of Babylon, Persia and the Roman
Empire. The father of modern medicine, Dr. Hippocrates used ACV extensively to treat his patients.
In this book, well look at what modern science has discovered in this amazing health-giving ACV. Every health claim
mentioned in this book will be backed by solid science and references.
Before we dive in, lets quickly look at the brief history of how apple cider vinegar came to be.
The word vinegar comes from the French word vinaigre which means sour wine. It is the result of wine fermentation
where a type of bacteria called Acetobacter turns alcohol into acetic acid a compound that has a distinct sour taste and
pungent smell. This is the main active ingredient in vinegars (between 5-8% is acetic acid).
Apple cider vinegar is a type of vinegar made from fermented apples. There are other types of vinegars as we shall see
later.
How vinegars are produced.

There are two distinct biological processes that occur in vinegar production. Any fruit or liquid that contains sugar can turn
into vinegar after fermentation. The first process is the alcoholic fermentation where yeast (a type of eukaryotic
microorganisms classified as Fungi) changes sugar into alcohol.
The second process involves a type of bacteria called Acetobacter that converts the alcohol into acetic acid. This is
the main ingredient that gives vinegar its distinctive sour taste.
Some of the popular vinegars in the market today are:
1. Distilled White Vinegar This is one of the least expensive and most popular vinegars used in cooking and cleaning
because of its strength. It is mainly derived from distilled alcohol that has been fermented. It does NOT have any health
benefits.
2.
Red Wine Vinegar This vinegar is made from fermented wine and is full-bodied with fuller taste and flavor. It is
popular for salad dressings and meat marinades.
3. Rice Vinegar This vinegar is commonly seen in Japan and China. It is a colorless, pale yellow liquid that is milder
than most Western vinegars, and is made from fermented rice.
4.
Balsamic Vinegar This vinegar is characterized by its dark brown color, and is traditionally made in Italy from
unfiltered and fermented grape juice. It is commonly used as a salad dressing or topping for many dishes because of its
4
rich flavor.
5. Apple Cider Vinegar This vinegar is made from pressed raw apples that are fermented to alcohol and then to vinegar.
It has a mellow taste and is perfect for many recipes. Aside from being flavorful, apple cider vinegar has many
medicinal values. We shall be focusing on apple cider vinegar (ACV) in this book.

There is no official record of the exact origin of vinegar. Some say it came from a barrel and cask of wine gone bad,
which then tasted sour. Others claim that vinegar was discovered in Babylonia where a courtier neglected to consume grape
wine and it eventually turned sour, hence, vinegar.
One of the earliest records we have on ACV comes from ancient Assyrian writings where it was recorded that ACV was
used to treat earaches and ear infections. In ancient Babylon, a civilization of Sumerians used vinegar as a cleaning agent
because the acetic acid inhibited the growth of microorganisms. It was also used to preserve and pickle their food. During
the Roman era, the people drank a concoction of water and vinegar called Posca with their daily meal.
The Father of Modern Medicine - Hippocrates (a famous Greek doctor around 430 BC), was known to have prescribed
ACV and honey as a treatment for various ailments.
In the 15th century, Christopher Columbus stocked barrels of apple cider vinegar in his ships whenever he went out to sea,
to prevent his sailors from getting scurvy, a disease caused by severe Vitamin C deficiency.
In Asia, it was recorded that Japanese samurai warriors drank ACV for strength, stamina and endurance.
In America, people began using ACV in 1958 when it was highlighted in a New York Times best seller Folk Medicine: a
Vermont Doctors Guide to Good Health by D.C. Jarvis, M.D.
In this book, Dr. Jarvis recommended ACV and honey to cleanse the body and promote good health. Interest in ACV waned
in the 60s, but in the 70s and 80s there was a resurgence of interest in the health benefits of ACV.
Today, health researchers are actively revisiting the health claims concerning apple cider vinegar; in particular, the claims
about blood sugar health, weight management, blood pressure, fatigue, gout, and cholesterol which we will look at in more
detail in this book.

The human body is simply amazing at any given point in time, it is processing millions of electrical impulses (nerve
signals), bio-chemical processes, metabolic activities, energy production, removal of toxic waste, etc. It manages a
multitude of complex interactions between all these processes to maintain balance so that our bodies function normally. It is
a state called Human Homeostasis a word derived from the Greek to denote constant or stable. This is essential to
the well-being every individual.
An important part of maintaining homeostasis is ensuring the blood pH remains in a narrow range of pH value 7.35-7.45,
which is slightly alkaline. This is to ensure that all cells and enzymes in our body are able to function properly.
*Note: Pure water has a pH of 7.0 (neutral). Any value below 7 is acidic; any value above 7 is alkaline.
If the pH of our blood falls below 7.35 (a condition called acidosis) it may lead to a central nervous system depression.
Severe acidosis (where the blood pH value falls below 6.8) will cause death!
The opposite of acidosis is a condition called alkalosis where the blood pH value is above 7.45. In alkalosis, the nerves
in our body become hypersensitive and easily excitable. This may lead to muscle spasms and nervousness. In severe
alkalosis, it may cause convulsions which may also lead to death.
In other words, the pH value of our blood must exist within a narrow range of between 7.357.45 for optimal health.
Anything outside this range will result in either acidosis or alkalosis, and cause us to fall sick.
So, what has all this pH stuff got to do with apple cider vinegar?
A lot actually! Every living cell in our body that is involved in metabolic activity will produce metabolic waste which is
acidic in nature. This acidic waste is discharged into the blood stream and the lymphatic system, and causes the pH level to
become more acidic.
In addition, the foods that we eat play a role as well, i.e., the end product of digestion and assimilation of the food will
result in either an acid-forming effect (acid-ash) or an alkaline-forming effect (alkaline-ash), depending on the type of
foods we eat.
For example, if we eat a lot of meat, beans, barley, and cheese, then the acid-ash levels in the body will increase. All these
acidic substances go into our blood stream, threatening to cause our blood to become more acidic.
But as weve read earlier, the blood pH must remain constant, within the narrow range of 7.35-7.45.
When this happens, i.e., when we consume too much acidic-forming food, the pH leans toward acidic. Our body then has
to compensate by leaching minerals (calcium and phosphorus) from various organs such as the bones, joints and muscles,
tendons, ligaments, the lining of the intestinal tract, etc., to neutralize the extra acids.
Our body will do anything to get the necessary minerals to ensure the blood pH level remains constant because that is
essential to our survival.
7
If the body loses too much calcium from the bones over a long period of time, it may develop osteoporosis (low bone
density).
When minerals are leached from the heart muscles, this may cause weakening, arrhythmia, and angina.
If the body robs calcium and sodium from the joints and muscles, they may start to lock-up, or become stiff and sore. If
there is a high concentration of uric acid in our blood, they may crystallize and lodge in our joints. This will cause our
immune system to attack the acid crystals and cause inflammation. Most doctors would diagnose this as "arthritis".
Regardless of where the minerals are robbed from, the end results are often disastrous to our health.
So, what can we do about this? And specifically, what role does ACV play in all this?
Firstly, we should reduce the amount of acidic-forming food and increase the amount of alkaline-forming food, such as
fresh fruits and vegetables so that there will be less acidic waste.
This is the reason why many health advocates say one should eat more vegetables and fruits that are alkaline-forming
(alkaline-ash). This helps reduce stress on the chemical buffers in our bodies since they dont have to call upon mineral
reserves to neutralize the extra acid-ash.
Secondly, our body has a special Chemical Buffer to ensure that pH level of the blood and various other bodily fluids
remain constant. The body can freely draw the necessary minerals from this buffer keep the pH level constant without
having to rob minerals from the bones, muscles, tissue lining, etc.
*Note: The chemical buffer is one of the bodys 3 primary buffer systems to ensure that the pH level of our blood always
stays constant. The discussion of the buffer system goes beyond the scope of this book, but if you are interested, you can
read it at: The American Nurse Today.
We need to ensure that this chemical buffer has sufficient minerals and vitamins through the various foods that we eat. This
is also where apple cider vinegar plays an important role.
The raw, unfiltered, and unpasteurized ACV is a perfect tonic to help the body maintain its chemical buffer. It is rich in
various trace minerals and vitamins. When consumed, the end product, after digestion and assimilation, is alkaline-forming.
The acetic and malic acids in ACV are neutralized by the bicarbonate ions in the pancreatic juices which form acetates
and malates both are alkaline-forming. Thus, ACV helps keep the chemical buffers in optimal condition.
This is the reason why ACV is said to promote the general health and well-being of a person consuming it.
*Note: It has been observed that our body alkalizes itself to protect itself against invading viruses and bacteria. If it is
unable to raise the alkalinity, our body gets infected cold, flu, or even Candida. This is because most viruses and bacteria
cannot survive in an alkaline environment. In contrast, all our cells, immune systems and enzymes, function best in a slightly
alkaline environment. Therefore, our body should always have sufficient mineral reserves in its chemical buffer that it can
use to raise its alkalinity whenever the need arises.
Take-Away Thoughts:
The foods that we eat, contrary to popular belief, do not make our blood more alkaline or more acidic. Our blood pH
8
has to be within the 7.357.45 range for optimal health, and our body will draw on minerals from various organs and
tissues, if necessary, to maintain this balance.
If our body continuously draws on the mineral reserves in our bones, tissues, and organs, it will become depleted over time
resulting in serious health consequences. Therefore, if we supplement our diet with ACV, we can help our body maintain
its chemical buffers without having to draw additional minerals from itself.
Now, lets look at the many other health benefits offered by ACV in the next chapter.

Youve no doubt heard this phrase often An apple a day keeps the doctor away. There is profound truth in that statement.
Researchers are beginning to uncover the many health benefits and nutrients in the humble apple.
It is rich in vitamins, minerals, and phytonutrients especially a type of flavonoid called quercetin which has amazingly
high antioxidant activities!
In a featured article (Ref: Apples Offer Surprising Health Benefits), Dr. Hyson, a research dietitian at UC Davis (a premier
academic health center in California), mentioned that the phytonutrients from apples inhibit the growth of colon and liver
cancer cells!
About two-thirds of a medium apple provides the same level of antioxidant activities as 1,500mg of vitamin C. The
researchers concluded that since an apple contains only about 12mg of vitamin C, it must be the combination of nutrients and
phytonutrients in apples that contribute to their amazing antioxidant activities.
A study involving 9,208 Finnish men and women found that those who ate the most apples over a period of 28 years had the
lowest risk for stroke. In Wales, about 2,500 middle-aged men reported improved lung function in those who ate an apple a
day. In Hawaii, a study found that individuals who consumed foods high in flavonoids (e.g., apples, onions, white
grapefruit) cut their lung cancer risk by half.
Isnt it amazing? Apples are also a good source of fiber (pectin) and potassium an essential mineral for the heart and
normal blood pressure. They are also rich in boron, a trace mineral that is important in retaining the beneficial health effects
of estrogen during menopause.
Since raw, unfiltered and unpasteurized ACV is made from organic apples, it retains much of the nutrients and
phytonutrients in the apples. Add vinegar (acetic acid) into the mix, and you have a potent powerhouse of a health tonic!
Some researchers have found that raw, unfiltered and unpasteurized ACV contains over 90+ different substances which
include 13 different types of carbolic acids, 4 aldehydes, 20 ketones, 18 types of alcohols, 8 ethyl acetates, and many
essential minerals, vitamins, and trace elements. (Ref: Properties of ACV )
Now, let us look at the specific health benefits offered by apple cider vinegar.
Diabetes
The effect of vinegar on blood sugar levels is perhaps the most researched and most promising of all the health benefits
offered by apple cider vinegar. For example, a study was published in the prestigious Diabetes Care Journal, showing that
if ACV is consumed before meals, it helps lower postprandial blood sugar levels.
"Postprandial" means "after a meal". A postprandial blood sugar level measurement is taken one to two hours after a meal.
The participants in this study involved normal people, insulin-resistant (pre-diabetic) or Type 2 diabetics. Before a meal of
a bagel with butter and orange juice, these people were asked to drink either ACV (20g apple cider vinegar, 40g water, and
1 tsp saccharine) or a placebo drink.
The insulin-resistant folks who had ACV before their meal showed increased insulin sensitivity for an hour after the meal.
People with Type 2 diabetes also saw minor improvement. The largest effect was seen in people whose insulin response
was normal and those who were insulin-resistant.
10
The researchers concluded that ACV can significantly improve blood sugar in diabetics.
You can read the full research paper here: http://care.diabetesjournals.org/content/27/1/281.full.
Another
similar
study
is
posted
at
the
European
http://www.nature.com/ejcn/journal/v64/n7/full/ejcn201089a.html.
Journal
of
Clinical
Nutrition:
Note: Apple Cider Vinegar is just one of the many natural health remedies that one can take. There are many more natural
and holistic remedies as discussed in this excellent book on Diabetes Type 2 Cure (Natural Health Books). I highly
recommend picking up a copy for your own reference.
Cholesterol
Traditionally, ACV has been used to treat hyperlipidemia (a condition with an abnormally high concentration of fats or
lipids in the blood). This is a risk factor for atherosclerosis. Early prevention and treatment of atherosclerosis can prevent
complications of cardiovascular diseases (CHD).
In this issue of The Life Science Journal [Life Sci J 2012;9(4):2431-2440]. (ISSN: 1097-8135)], a study was carried out
on 19 patients with hyperlipidemia. At the start of the study, blood samples were taken to measure cholesterol,
triglycerides, low density lipoprotein (LDL), and high density lipoprotein (HDL). Blood samples were taken and analyzed
again at two, four and eight weeks of ACV consumption.
The results showed significant reduction in the serum levels of total cholesterol, triglycerides, and LDL after eight weeks of
consuming ACV, with increased HDL levels. The researchers concluded that consuming ACV is beneficial in reducing
harmful blood lipids, and recommended it as a simple and cost-effective treatment for hyperlipidemia.
Download the PDF of this study: Influence of Apple Cider Vinegar on Blood Lipids.
In another related study, ACV was found to reduce serum triglycerides and increased HDL (good cholesterol) in diabetic
animals. These results indicate that ACV improves the serum lipid profile in normal and diabetic rats by decreasing serum
TG, LDL (bad cholesterol), and increasing serum HDL (good cholesterol).
(Ref: http://ncbi.nlm.nih.gov/pubmed/19630216)
Blood Pressure
There are many folks who have testified that ACV helps lower their blood pressure. One reason is that ACV contains
potassium, a vital mineral needed by our kidneys to maintain normal blood pressure.
Our kidneys do this by filtering the blood and removing any excess fluid which is then stored as urine in the bladder. This
filtering process requires a fine balance of sodium and potassium to pull excess water across the walls of the arteries into a
collecting channel that leads to the bladder. (Ref: Blood Pressure UK: Why Potassium Helps)
The American Heart Association also recommends a diet that includes natural sources of potassium for those suffering from
hypertension (high blood pressure).
Heres another article by the Harvard Medical School Health Guide which states simply that a diet rich in potassium will
help reduce blood pressure. (Ref: Potassium Lowers Blood Pressure)
11
In addition to potassium, researchers have found acetic acid (the main component in ACV) helps reduce blood pressure in a
study conducted on rats with high-blood pressure (hypertension). The researchers discovered that acetic acid significantly
reduced blood pressure and rennin activity in the hypertension rats.
(Ref: http://ncbi.nlm.nih.gov/pubmed/11826965)
The researchers postulate that acetic acid reduces rennin activity (a type of enzyme that plays an important role in regulating
blood pressure) and subsequently decreases angiotensin II (a type of enzyme that causes the blood pressure to rise by
constricting the blood vessels).
CAUTION: If you are currently taking hypertension medication such as candesartan (Atacand), valsartan (Diovan), and
losartan (Cozaar), please consult your physician before starting on any ACV therapy since it may affect these Angiotensin
II receptor blocker (ARB) prescription medications.
Weight Loss
For years, proponents of the ACV diet claimed that drinking two teaspoons of ACV in a glass of water before meals helps
burn fat and curb appetite. Is there any truth in this? Research on rats showed that acetic acid (main component in ACV)
suppresses the accumulation of body fats and liver lipids in obese rats.
(Ref: http://pubs.acs.org/doi/abs/10.1021/jf900470c)
Encouraged by the results, a group of researchers in Japan decided to test it out on a group of obese Japanese in a doubleblind trial. During the 12-week treatment period, the subjects were given beverages containing either15 ml vinegar, 30 ml
vinegar, or 0 ml (placebo). Calorie intake and lifestyle of all the subjects during this period remained the same.
At the end of the study, bodyweight, BMI, belly fat area, waist circumference, and serum triglyceride levels were measured
and found to be significantly lower in the vinegar group.
The researchers concluded that daily intake of vinegar is useful in reducing obesity.
(Ref: http://www.ncbi.nlm.nih.gov/pubmed/19661687)
In a study conducted at Lund University, Sweden, it was found that vinegar supplementation lowers blood sugar, lowers the
glycemic index (GI) of the food ingested, and increases satiety after a bread meal (the feeling of fullness after a good meal).
This reduces food cravings brought on by sugar peaks after meals.
The lead author of this study, Elin Ostman from Lund University said, There was a direct relationship between increased
acetic acid and satiety.
(Ref: http://www.ncbi.nlm.nih.gov/pubmed/16015276 )
Colon Cancer
According to World Cancer Research Fund International, colorectal (colon) cancer is the third most common cancer in the
world. About 59 per cent of colorectal cancer cases occur in developed countries probably due to the richer (meat) diet.
Recent research showed that apple pectin (polyphenol-rich apple juice compounds), enhances the biological production of
12
an anti-carcinogenic (anti-cancer) substance called butyrate during the fermentation process.

Butyrate is considered to be an important nutrient in the colon that can prevent the occurrence of colorectal cancer and
even help trigger apoptosis (self-destruct sequence) in cancer cells.
In a research paper published in the April 2008 issue of Nutrition Journal it states,
Pectinrich apple products can thus be expected to exert anti-carcinogenic effects in the colon.
http://www.medicalnewstoday.com/releases/101856.php)
(Ref:
A statement from another study conducted by the Toyama Medical and Pharmaceutical University, Japan: The diet,
supplemented by 20% apple pectin, significantly decreased the number of tumors and the incidence of colon tumors.
What about pectin from other citrus fruits? While they show anti-cancer properties, apple pectin is found to be more
effective:
The diet supplemented with 20% apple pectin or 20% citrus pectin decreased the multiplicity of colon tumors, and the
number of tumors was significantly decreased in the group fed apple pectin. The incidence of colon tumors in the apple
pectin group was lower than that in the control group. (Ref: http://ncbi.nlm.nih.gov/pubmed/7622415)
*Note: Although raw, unfiltered and unpasteurized ACV contains pectin, the amount is negligible when compared to eating
an apple by itself. So, for the best results, eat an apple each day!
Fatigue and Krebs Cycle

Paul C. Bragg, a pioneer in the health movement in America, recounted a story from his father at the farm during harvest
time.
His father rose before sunrise and did not retire until late at night. Paul would watch his father come into the kitchen,
put two teaspoons of ACV and two teaspoons of raw honey in a glass and then sip it slowly. One day, Paul asked,
Father, why do you drink apple cider vinegar, honey and water?
His father replied, Son, farm work is long, hard work. It produces extreme body fatigue. Whatever is in this apple cider
vinegar and honey drink relieves me of that chronic fatigue.
Is there any truth in that statement? It turns out that there is solid science backing it.
If you recall your high school biology class, you may remember reading about Krebs cycle basically, a sequence of
biological processes where the foods that we ingest are converted into energy and stored in ATP molecules.
A deficiency in one or more Krebs cycle intermediates will inhibit normal energy production and may cause a wide range
of metabolic disorders. For example, a deficiency in malic acid and fumaric acid is linked to chronic fatigue and psoriasis.
13
Malic acid (in apple cider vinegar) functions as a catalyst in the Krebs cycle to increase energy production. It also aids in
exercise recovery by counteracting the buildup of lactic acid (main culprit in making us feel tired).
It has been reported that supplementing ones diet with malic acid is beneficial to those suffering from CFS (Chronic
Fatigue Syndrome) by reducing symptoms of persistent fatigue, muscular myalgia and arthritic-like pains.
(Ref: http://nutritionreview.org/2013/04/krebs-cycle-intermediates/)
Now we know why Paul C. Braggs father drinks an ACV and honey mixture each day to fight fatigue.
Gout
If you have ever suffered from a gout attack, you know how debilitating and painful it is. One would do almost anything to
alleviate the pain. So, what causes gout?
A high concentration of uric acid in the blood is the underlying cause of gout. If there is a sudden increase in uric acid in the
blood, and our body is unable to remove it fast enough, it will accumulate and form uric acid crystals in and around the
joints. When this happens, our bodys immune system will start attacking these acid crystals and this causes the
swollenness and redness around the joints usually around the big toe.
Historically, gout is known as the rich mans disease because of a rich diet consisting of mainly meat which causes an
increase in uric acid in the blood.
ACV is a proven remedy for treating gout because of its alkalinity effects when consumed. We have discussed this earlier
where we saw how ACV helps our body maintain the fine pH balance in our blood (slightly alkaline) and neutralizes the
uric acid.
Dr. Theodore A. Baroody, in his famous book Alkalize or Die, says that drinking ACV will help break up uric acid crystals
and prevent them from reforming in the joints. This makes sense as ACV has the alkaline-forming effects (alkaline-ash) on
the body. Dr. Baroody warned that initially, when you use ACV to treat gout, there may be an increase in symptoms. This is
because the uric acid crystals cause some inflammation as they dissolve. But these symptoms should go away within a
couple of weeks, if not sooner.
*Tip: Add teaspoon of baking soda to two tablespoons of ACV in a glass of water. This will make the pH almost equal to
your blood, which is the ideal pH. Add two teaspoons of raw honey for taste.
Detox
For years, Eastern medicine has been advocating using ACV to help stimulate circulation and aid detoxification of the liver.
Traditional folk remedies have been using ACV to purify the blood which is actually the alkalinizing effect of ACV in
the blood so that it remains in the healthy range of pH 7.357.45.
How does ACV help in the detoxification of the body? The process of detoxification is basically our body energizing the
various organs and cells to get rid of toxins accumulated in our bodies.
In order to do this, the cells in our organs have to be in peak condition, and this requires the blood and the bodys fluid to be
slightly alkaline (pH 7.357.45). We have seen how ACV helps the body achieve this pH balance.
Raw, unpasteurized and unfiltered ACV is rich in nutrients, enzymes, and natural vitamins and minerals. These provide
14
essential nourishment to the cells during the detoxification process. ACV also helps clean the lymph node system by thinning
and breaking up mucus. This improves the lymph circulation which is essential to the removal of toxins in the body.
Additionally, antimicrobial properties of ACV also helps fight against bacteria, fungus, and Candida.
Finally, ACV (the acetic acid) has mild chelating properties which are used to help the body get rid of unwanted toxins.
Chelation is the process of removing body toxins such as bacteria and heavy metal in the bloodstream by binding to
these toxins to form chelates which are then excreted in the urine or feces.
*Note: Even a daily dose of raw apple cider vinegar (i.e., acetic acid, a weaker chelator than EDTA) is excellent for a
daily natural chelation regime to remove heavy metals from our body. (Ref: http://www.all4naturalhealth.com/naturalchelation.html)
ACV Detox Recipe
Use only raw, unpasteurized and unfiltered ACV that contains the mother of vinegar.
1. Diluted in water Dilute one to two teaspoons of apple cider vinegar with one glass or eight ounces of distilled water.
You can add more water if you prefer a more diluted solution.
2. Mix ACV with water and honey Most people prefer this since the taste is more palatable. Mix two teaspoons of ACV
with two teaspoons of raw honey in a glass of water.
Some Detoxification TIPS:

1. Eat a balanced diet consisting of natural and organic food to supply the body with the nutrients it needs to
purify itself.
2. Eat lots of raw vegetables (salad) and fruits that aid in supplying vital enzymes for the detoxification process.
You can add one to two teaspoons of ACV to the salad dressing.
3. Exercise daily and regularly to improve the health of your body, especially the lymphatic system and the
circulatory system. This is vital for the excretion of the toxins from the body.
4. Drink lots of water!
15

The most popular vinegar in the supermarkets today is the inexpensive, commercial vinegar made from coal tar. It is
imitation vinegar produced by food chemists that looks clean, white, and tastes like vinegar. It has absolutely no health
value but many people buy it because it is inexpensive and tastes like vinegar.
You can buy white vinegar for cleaning purposes, but never for consumption.
Real apple cider vinegar should be made from fermented apples, and not from synthetic chemicals.
Raw, Unfiltered, Unpasteurized ACV

The real good stuff, the traditional apple cider vinegar, has the most health value. It is made from raw, organic apples and
fermented in wooden barrels. All the vital enzymes, vitamins and minerals are preserved. Visually, traditional ACV has a
brownish color. At the bottom of the bottle, you will see cobweb-like substances known as the Mother of Vinegar.
The mother is the result of the vinegar bacteria itself. It is actually the cellulose (a natural carbohydrate which is the
fiber in foods like celery and lettuce. In apples, the fiber is pectin). The presence of mother in ACV is a clear indication
that all the health values in apple cider vinegar all the beneficial enzymes, vitamins and minerals - are preserved.
Filtered, Distilled, and Pasteurized ACV

Unfortunately, many people buy food with their eyes. If something looks good and appealing, then it must be good. If
something is murky, cloudy and unappealing, then it is not so good, or perhaps it has gone bad.
Because of this false general perception, demand for crystal clear ACV prompted many manufacturers to filter the raw ACV
to remove the mother.
It is then distilled and pasteurized to ensure none of the healthy vinegar bacteria remains in the bottle so that it will remain
crystal clear and appealing to the masses.
Sadly, the process of pasteurizing and distilling ACV also destroys the vital enzymes and evaporates the essential minerals
and nutrients such as potassium, phosphorus, natural organic fluorine, and pectin. It also destroys the natural malic acid
which has important antibacterial and antifungal properties. This malic acid is important in helping our bodies fight
unfriendly bacteria. It is also an important Krebs cycle intermediary for energy production.
Which ACV Should You Buy?

Naturally, it goes without saying that you should buy the raw, unfiltered and unpasteurized ACV from a reputable brand such
as Bragg, Dynamic, or Omega. My personal favorite is Bragg for consumption and salad dressing.
I do buy the filtered, crystal clear ACV for washing fruits and vegetables. I fill a basin with water, add a couple of
teaspoons of Heinz ACV, and soak the vegetables for about 30 minutes before cooking them.
16
For general cleaning I buy the inexpensive, artificial white vinegar.
17
Chapter 5: FAQ
FAQ #1: Ive heard that long term use of ACV is actually bad for your health, that it can actually cause low potassium
levels and lower ones bone density. Is this true?
ANS: I think youre referring to this Webmd.com article where it stated that, Long-term use of apple cider vinegar could
cause low potassium levels and lower bone density.
This article has been blindly cited by many other health sites without knowing the complete story. The article at
webmd.com failed to mention is that the Austrian patient consumed 250ml (8oz) of ACV each day thats about one full cup
of ACV every day for six years! Eight ounces is just too much for anyone. I do not recommend anyone taking more than four
tablespoons (or six teaspoons) of ACV each day.
Anything consumed in excess is bad, no matter how nutritious or healthy something is. Moderation is key.
In the case of this Austrian patient, I believe the body tried to neutralize the excess acetic acid by drawing the mineral
reserves (potassium & calcium) from the bones. After six years, Im not surprised at the mention of lower bone density.
Anyone consuming as much as eight ounces (250ml) of ACV each day for six years straight has gone overboard!
Ref: Hypokalemia, Hyperreninemia and Osteoporosis in a Patient Ingesting Large Amounts of Cider Vinegar. Authors:
Lhotta, Karl; Hfle, Gnther; Gasser, Rudolf; Finkenstedt, Gerd (1998).
You can read it here:
http://www.cocosnucifera.org/ACV-8oz-daily.jpg
*Tip: If you are concerned about the acetic acid, you can neutralize it by adding some baking soda to your ACV drink (
teaspoon of baking soda to two tablespoons of ACV).
FAQ #2: Can I substitute fresh lemon juice with ACV? I cant stand its taste.
ANS: While lemon has a number of similar health properties of ACV, it is not quite the same. Raw, unpasteurized and
unfiltered ACV has the mother of vinegar which is full of beneficial enzymes, vitamins and trace minerals that gives it
much of its healing properties.
For taste, add two teaspoons of raw honey to two teaspoons of ACV. That should make it palatable.
FAQ #3: Can I put my ACV and honey drink into the microwave?
ANS: Id suggest that you dont do that as the microwaves from the oven may kill some beneficial enzymes in the mother
of vinegar. If you prefer your drink warm, Id suggest adding some warm water.
FAQ #4: Do I need to refrigerate ACV once its opened?

ANS: No, you dont need to, but do keep it out of direct sunlight. ACV has an official shelf-life of three to five years from
the bottling date.
FAQ #5: Ive heard so many good things about ACV, but each time I tried it, I get stomach pain.
ANS: The tissues lining your stomach may be overly sensitive to normal acid levels and easily become irritated. In such
cases, you can add some baking soda to neutralize the acid in ACV. For example, add teaspoon of baking soda and two
tablespoons of ACV to a glass of water. This will turn the solution into a powerful antioxidant that is slightly alkaline
18
(around pH 7.4).
FAQ #6: Is it safe to consume ACV during breastfeeding?

ANS: Generally, yes. John Westerdahl, PhD, MPH, RD, confirms that it is safe to consume during pregnancy. (Ref:
http://www.earthclinic.com/CURES/nursing_issues.html#ACV).
However, I would suggest taking smaller doses (e.g., one teaspoon mixed with raw honey and perhaps a pinch of baking
soda to neutralize the acid in ACV) and see if your baby has any reaction to it.
FAQ #7: Ive heard that ACV is made from fermented alcohol what is the alcohol content in ACV?
ANS: Actually, there is no alcohol in ACV. During the fermentation process, a type of bacteria called Acetobacter turns
the alcohol into acetic acid.
*Note: If there is any alcohol content, the manufacturers are required by law to state the alcohol content on the label.
FAQ #8: I cant seem to sleep after taking ACV.

ANS: Some people may have difficulty sleeping if ACV is taken just before bedtime. This is because the malic acid in ACV
helps boost the metabolism and releases energy (see Chapter 3, the section on Krebs cycle).
FAQ #9: How does ACV becomes alkaline when ingested?

A: When ingested, the acetic portion of ACV reacts with calcium to form calcium acetate, and the citric acid reacts with
calcium to form calcium citrates. These are more soluble and excesses are removed from the body as urine by our kidneys.
FAQ #10: What is ORAC and how is it related to ACV?
ANS: ORAC (Oxygen Radical Absorbance Capacity) is a measure of antioxidant capacities of foods. Every food and
liquid has an ORAC value to measure how antioxidant it is. The higher the ORAC value, the more powerful an antioxidant
that food is.
Another way to measure the antioxidant capacity of foods is via the ORP (Oxidation Reduction Potential) meter. You can
buy this from health food stores or at Amazon.com.
A negative reading means the food or liquid is an antioxidant. When you add baking soda to ACV at pH 7, the ORP meter
will show a reading of about negative (-) 175 millivolts.
19
*Note: ORP readings at various healing springs around the world showed negative readings: -100 to -500 millivolts. This
is the reason why these miracle waters have so many healing properties they are powerful antioxidants.
But now, you can get the same healing water by adding baking soda to apple cider vinegar.
20

Beauty and skin care is a billion dollar industry. There are creams and lotions of all sorts, anti-aging serums, skin vitamins,
etc. With so many options available, how do you choose?
Ok, I know its a loaded question. How about this - if you have a million dollars in the bank, would you buy a $100 branded
facial wash, or would you pay $10 for a bottle of high quality apple cider vinegar?
For most of us, thats a no-brainer. But I was pleasantly surprised to read that a famous actress, Scarlett Johansson preferred
the humble apple cider vinegar over an expensive branded facial wash!
In an interview in the Feb 2013 issue of Elle (a glossy magazine in the UK), Johansson revealed that she uses the humble
ACV in her skin care routine. You can read more about it here: Scarlett Johanssons Apple Cider Vinegar Beauty Secret.
I found it fascinating that someone who could afford to buy expensive branded facial wash prefers the humble ACV for
around $10 or less.
Surely, there must be reason for this madness, right? Yes, the reason is that it works!
ACV Skin Care Secrets

How does it work? Why is ACV better than many of the expensive, branded facial wash?
The secret, I believe, lies in the many essential nutrients, amino acids and enzymes in the raw, unpasteurized ACV
especially in the mother the brown, silky substance at the bottom of the bottle. ACV has been proven to help restore the
pH balance of your skin (our skin is slightly acidic) as well as improve the overall complexion and condition of your skin,
due to its tonic action which helps increase blood circulation in the small capillaries that supply nutrition and oxygen to the
skin.
One of the amino acids in ACV, the malic acid has antibacterial, antiviral and antifungal properties that help prevent
various types of skin infections and blemishes. It also acts as a softening and exfoliating agent.
Another special ingredient in ACV is the alpha-hydroxy acid which helps the skin renew itself at a faster rate. It is also
used to dissolve dead skin cells, reduce blemishes, lighten sun and age spots, and treat acne. And it can also be used to treat
warts and fungal infections as well.
In short, raw, unpasteurized, and unfiltered ACV is great news for your skins health and beauty. You can safely use it,
knowing that there is nothing artificial or any petro-chemical substances in it.
A Word of CAUTION for Those with Sensitive Skin

If you have sensitive skin, apply diluted ACV (one part ACV, five parts warm water) to a small patch on your skin (e.g., to
21
an inconspicuous part of your face) and leave it on for 60 minutes. See if there are any reactions on your skin before using it
fully.
You can slowly increase the strength of the solution (e.g., one part ACV, three parts warm water) over time as your skin gets
used to ACV.
22

Tip #1: Bathing Foam and Liquid
After a long stressful day, nothing beats a warm bath to soothe a tired body. Try this the next time you step into your bath.
Put three to four tablespoons of ACV in the bathtub. Add three to five teaspoons of essential oils such as lavender and
rosemary and two to five teaspoons of rosewood. You may also want to add two teaspoons of glycerin for the bubbles.
Tip #2: Nail Polish Enhancer and Protector

Do you want your nail polish to last longer? Try this soak your fingertips in two tablespoons of ACV diluted in cup
warm water for a minute or so. Do this before applying the nail polish. This will protect the polish from damage and will
keep it on for a longer period.
Tip #3: Facial Toner
Mix one tablespoon of ACV with two cups of water and apply as toner after washing your face. This will improve your
complexion and texture by balancing the natural pH of the skin.
Tip #4: Shinier Hair

Add five drops of ACV in cold water in a bowl, and massage it through the hair and scalp. Do this after shampooing,
conditioning and rinsing the hair. This will help restore the shine on your hair and make it softer and easier to manage.
Normal, healthy and shiny hair has an optimal pH value of between 4.04.5. However, this pH balance can be easily
disrupted by inappropriate use of hair perming solutions, relaxers, or soap/shampoo that contains harsh detergents.
Hair fibers at higher pH value (> 5) have a more swollen and porous structure; this results in a dull appearance, easily
tangled and higher probability of breakage.
Since ACV is acidic (pH value of 2.53.0), using it to massage your scalp and hair will help restore your hairs pH. This
has the effect of restoring the shine to your hair and makes it easier to manage and gives it more bounce.
Tip #5: For Scalp Health

Since ACV has been clinically proven to have antifungal, antibacterial and antimicrobial properties, it is a good treatment
for scalp diseases like dandruff. It also promotes scalp health. Create a cleansing shampoo by mixing half parts of ACV and
water in a bottle sprayer. Then apply liberally to the hair.
Tip #6: For Sunburned Skin

If you are suffering from sunburn, try this - add a cup of ACV to your bath. Soak in it for about ten minutes. It will soothe
23
and alleviate the pain.
Tip #7: Facial Mask

Try this homemade facial mask recipe: Mix two tablespoons of raw honey and one tablespoon raw, unpasteurized and
unfiltered ACV in a cup and stir thoroughly. Apply on your face and let it stand for about 20-30 minutes before rinsing with
cold water. This mask will help heal damaged skin and moisturize your face. Do this two to three times a week for
maximum effect.
Tip #8: Acne

ACV (i.e., the malic acid) has been proven to have antimicrobial properties especially against bacteria. Dip a cotton bud
in ACV and lightly dab it on the acne. Dont pinch or burst the acne as it will cause scarring.
Tip #9: Warts

Warts are caused by viral pathogens. Since ACV has also antiviral properties, it can be used for treatment of warts. Soak a
cotton ball in ACV and use tape or a band-aid to keep the soaked cotton ball against the wart for as long as possible. Wear
it overnight for maximum effect.
Tip #10: Aftershave

Mix equal parts of water and ACV and just splash on the skin after shaving. This will make the skin moist, and if there are
any cuts, it will clean the cuts and prevent infections since it is an antiseptic. It also has the added bonus of closing pores.
24

We have seen how ACV is beneficial to our health and how it can be used for skin care and beauty. This versatile liquid can
also be used to improve the health and well-being of pets especially dogs and cats. The same vitamins and minerals in
ACV that are good for us are also good for your pet dog or cat. A healthy and lively pet will bring more joy in your home,
as well as saving you from hefty vet bills.
Furthermore, it helps control ticks and fleas to ensure the comfort of your pets.
ACV for Dogs

It is unavoidable that our dogs get sick from time to time. We know how expensive those vet bills can be. As a dog lover
myself, I want the best for my dog, and I believe that prevention is better than cure. This is why many dog lovers have added
ACV to their dogs food. Many pet owners have reported better overall health for their dogs better digestion, healthier
teeth and gums, less skin problems and a better appetite for sickly dogs.
ACV is also a proven remedy in removing fleas and ticks from your dogs. After a bath, mix equal parts of water and ACV
and rub the solution onto your dogs skin. Leave it on for five to ten minutes. Then air dry the fur. For maintenance, add a
1/2 teaspoon of ACV to your dogs drinking water.
Apple cider vinegar works wonders and is much healthier than the commercial Frontline medication. Its also less
expensive.
*Note: You can spray ACV on the bedding of your pets to get rid of fleas.
ACV for Cats

Your cat will get the same benefits from ACV as mentioned above. With cats, where kidney stone formation is more
rampant, adding ACV to your cats drinking water will greatly reduce this. ACV is well-known for alkalinizing the blood
pH and preventing acidic formations of stones.
25

Always buy from reputable brands that you trust such as Braggs and Dynamic Health.
1. Look for raw, UNfiltered and unpasteurized ACV; preferably made from organic apples. These types of ACV
will have the Mother of vinegar a brownish cobwebby/cloudy substance/sediment at the bottom of the bottle.
This, mother of the vinegar is the most nutritious part of ACV as it contains most of its vitamins, minerals and
live enzymes.
*Note: Filtered and pasteurized ACV will be clear and devoid of the mother; as well as deficient of other
beneficial enzymes and vitamins.
2. Go for well-known and established brands such as Bragg, Dynamic Health, or Fleischmann's to ensure high
quality ACV that is made from fresh, 100% organic apples.
3. Apple cider vinegar is also sold in tablet form. Avoid these if possible because the quality of the ACV may
vary. For example, a study in 2005 compared eight brands of ACV tablets and discovered that the ingredients did
not tally with the ingredients listed on the packaging. Whats more disturbing is the fact that the chemical analysis
of the samples caused the researchers to question whether these supplements are merely acetic acid. Amounts of
acetic acid ranged from about 1% to 10.57%. Amounts of citric acid ranged from 0% to about 18.5%.
Always buy raw, unpasteurized and unfiltered ACV with the mother of vinegar at the bottom of the bottle.
Apple Cider Vinegar has a minimum shelf life of 3 years from the bottling date. It does not need to be refrigerated, but it is
recommended to keep it out of direct sunlight.
26

A healthy lifestyle is more important than taking special supplements, tonic, coconut oil, or vitamins. A healthy lifestyle is
holistic in nature; it includes proper exercise, sufficient sleep, and a diet that includes lots of fresh fruits and vegetables.
Adding ACV into our diet is a small, although very important, portion of maintaining overall health.
However, dont go overboard and consume excessive amount of ACV like the Austrian patient (8oz daily for six years)!
And always dilute it with a glass of water (add honey or molasses for taste). Dont take it straight as it may corrode the
calcium deposits on the enamel of your teeth. You could also add a pinch of baking soda to neutralize the acetic acid in
ACV.
Finally, if you are currently taking any medications, do consult your doctor first before starting on any ACV diet or regimen
especially if you are on high-blood pressure and/or diabetic medication. We have discussed this at length in Chapter 3.
My personal recommendation is to take one to two teaspoons mixed with raw honey in a glass of water. I take this twice
daily for general health. (Im happy to say that Ive not visited a doctor in the last three years!).
Thank you for reading this book, and I hope it has opened your eyes to the amazing health benefits of apple cider vinegar.
Id love to hear your thoughts about this book and would appreciate it very much if you could leave a review and share
your thoughts with me as well as other readers.
http://www.amazon.com/dp/B00GZOE3P8/
Thank you!
To Your Good Health!
PS: If you have enjoyed this book, you may like to check out my other book on Coconut Oil. It is one of the most amazing
natural dietary oils one can possibly use. People in the US, UK and Europe are switching to coconut oil instead of the
normal vegetable (sunflower, safflower, soy, etc.) oils. Find out why in my coconut oil handbook a Kindle bestseller:
27
The Coconut Oil handbook is packed with essential information, and every health claim is backed by science and clinical
studies. References to research and clinical studies are also provided in the book.
28

Most people consume ACV by mixing 1-2 teaspoons with 1-2 teaspoons of raw honey in a glass of water and drink it as
beverage. You can also add ACV into your breakfast, lunch and dinner for additional flavor and health benefits. In this
chapter, Ive compiled 21 of my favorite recipes from the Internet that uses ACV for breakfast, lunch and dinner.
7 Breakfast Recipes
#1. Pumpkin Spice Waffles with Maple Cashew Sauce
Pumpkin is a vegetable which can be incorporated in various recipes and aside from being tasty; it contains large amounts
of Vitamin A for healthier eyes, skin and body.
Ingredients: (batter)
1 cups whole wheat flour

2 tablespoons brown sugar
2 teaspoons pumpkin pie spice
1 teaspoon baking powder
Pinch of salt
1 cups non-dairy milk
1 tablespoon apple cider vinegar
1 cup canned pumpkin
2 tablespoons coconut oil
Steps:
1. In a large mixing bowl, combine milk and apple cider vinegar. Set aside for a couple of minutes. This process will make
a buttermilk mixture. In a separate container sift the dry ingredients together which include flour, sugar, spice, and baking
powder.
2.
Add the other ingredients in butter milk mixture. Combine the canned pumpkin and coconut oil in the buttermilk and
whisk until no lumps are present. And slowly whisk the sifted dry ingredients in the mixture.
3. When the batter is mixed well already, spoon a portion in a hot waffle pan and cook until the sides are crisp.
Ingredients: (Maple Sauce)
cup cashews
cup maple syrup
1 teaspoon pumpkin spice
Water as needed
Steps:
1. To soften the cashew nuts, soak it in water ahead of time. Combine all ingredients in a blender and blend until desired
consistency. Top at the waffles and have a delectable breakfast.
Recipe Source: http://www.feastie.com/recipe/one-ingredient-chef/pumpkin-spice-waffles-maple-cashew-sauce
29
#2. Corned Beef Hash Eggs Benedict

Ingredients:
Corned Beef Hash
2 tablespoons vegetable oil

1 cups cooked and diced corned beef
6 small potatoes, finely chopped
1/2 yellow onion, diced
2 garlic cloves, minced
1/2 red bell pepper, seeded and diced
2 tablespoons thinly sliced chives
salt and pepper to taste
Hollandaise Sauce
4 egg yolk
1/2 lemon, juiced
1/2 cup (1 stick) unsalted butter, melted (and clarified, if desired)
pinch cayenne pepper
1-3 tablespoons chicken stock, warmed (optional)
salt and pepper to taste
Poached Eggs
4 eggs
1 teaspoon white wine or apple cider vinegar
2 English muffins, split and toasted
Steps:
1. In making the hash, put oil into the skillet and add corned beef. Saut for about 2 minutes and add potatoes and
continue cooking for additional 5 minutes. Add pepper and salt to taste and add other hash ingredients. Cook for
additional 10 minutes. Set aside.
2. For the Hollandaise Sauce, in a heatproof bowl, whisk the egg yolks until it becomes foamy. Put the mixture
over a pot with boiling water and start whisking again. Slowly add butter and whisk until thick and smooth. Then,
add cayenne, pepper and salt and remove from the heat and cover with a cling wrap. Set aside.
3. For poached eggs, crack the eggs and set aside. In a pot, fill it with about 4 inches water then add apple cider
vinegar and bring to a boil. Using a whisk, make a whirlpool of water and carefully add eggs one at a time. Cover
it and then remove from the stove. Poach the eggs for 6 minutes before removing.
4. To assemble: Put the English muffin in the plate, then top with hash followed by a poached egg. Then add the
hollandaise sauce. Serve while hot and enjoy!
Recipe Source: http://www.feastie.com/recipe/spoon-fork-bacon/corned-beef-hash-eggs-benedict
#3. Quick Adobo Fried Rice Omelets

Adobo is a native delicacy of the Philippines and can be incorporated in various creative ways.
30
Ingredients:
1 chicken breast
3 tablespoons vegetable oil
cup onion, diced
3 gloves garlic, minced
1 tablespoon ginger, minced
1 tablespoon soy sauce
cup water
cup apple cider vinegar
1.2 teaspoon ground pepper
2 cups cooked rice, cooled
8 eggs
Steps:
1. Chop the chicken into small cubes then heat a skillet. Add the vegetable oil into the pan and saut the garlic,
onions and ginger.
2. Add the chicken cubes and saut for about 5 minutes.
3. Add into the sauted onions the soy sauce, water, apple cider vinegar and pepper and cook for 10 minutes.
4. Stir in the rice and when it is well mixed, set aside.
5. Heat vegetable oil in the skilled again. Beat the eggs in a bowl, and make an omelet by cooking without
flipping for about 3 minutes.
6. To assemble: Place the omelet on the plate, place about of the rice on the center of the omelet. Roll the
omelet with the rice inside and serve. For additional flavor, drizzle Sriracha Sauce.
Recipe Source: http://www.feastie.com/recipe/zestuous/quick-adobo-fried-rice-omelets
#4. Blueberry Muffins
Muffins are good for breakfast because aside from being tasty, it contains much carbohydrates and sugars needed for a days
work.
Ingredients:
1 cup whole wheat flour

cup raw cane sugar
2 table spoon baking powder
1 cup non-dairy milk or soya milk
1/3 cup unsweetened apple sauce
1 tablespoon EnerG egg replacer with 4 tablespoons warm water
teaspoon vanilla extract
1 cup fresh blueberries
Steps:
1. Preheat the oven at 475 degrees Fahrenheit. Spray the muffin tray with cooking spray.
2. Measure 1 cup non-dairy milk and add apple cider vinegar and set aside for about 5 minutes.
3. In a large bowl, whisk the flour, sugar and baking powder. In another bowl, whisk milk, applesauce , egg replacer and
vanilla extract.
31
4. Combine all the wet mixture with the dry mixture and stir well. Then gently add the blueberries.
5. Using a scoop, put ample amount of the batter to the muffin tray. Bake for 15-18 minutes until its golden brown. Allow
them to cool before serving.
Recipe source: http://www.feastie.com/recipe/organic-southern-mommy/blueberry-muffins
#5. Parsnip Hash Browns

A parsnip is a root plant that looks like an albino carrot. Actually they belong to the same plant family also with celeriac
and parsley roots.
Ingredients:
2 Tbsp. unsalted butter

1 lb parsnips, peeled and chopped into large chunks
Salt & pepper to taste
cup chopped, pitted dates
2 Tbsps. Honey
2 Tbsp. fresh sage
1-2 Tbsp. apple cider vinegar (optional)
Steps:
1. Put salt in a large pot of water and bring to a boil
2. Add the parsnips and boil until tender for about 5 minutes.
3. Drain and cut the parsnips into inch diced cubes.
4. Melt the butter in a skillet and add the parsnips. Cook for 3-4 minutes until brown.
5. Add salt and pepper to taste. Add dates and cook for additional 2 minutes.
6. Then pour the honey and mix to coat the parsnips. Sprinkle with sage and remove from heat.
7. Sprinkle with apple cider vinegar and serve immediately.
Recipe Source: http://www.feastie.com/recipe/mele-cotte/parsnip-hash-browns
#6. Apple Bread Pudding

Apple Bread Pudding is an all time favorite pastry ideal for snacks and breakfast.
Ingredients:
2 cups whole wheat bread, cut into cubes

cup peeled and cut into cubes apples
2 tablespoons unsalted butter
2 tablespoon honey or maple syrup
3 eggs
1 cup apple cider vinegar
teaspoon vanilla extract
32
teaspoon cinnamon powder

Vanilla ice cream
Steps:
1.
In a large mixing bowl, combine bread, butter and apples. In a smaller separate bowl whisk eggs, honey, apple cider
vinegar, vanilla and cinnamon.
2. Pour the wet mixture over the bread mixture and let it stand for 1 hour.
3. Pour the pudding into the bread pan and bake in the oven with 325 degrees Fahrenheit until pudding is firm. It will take
about 45 minutes.
4. Serve warm with ice cream
Recipe Source: http://www.tarladalal.com/Apple-Bread-Pudding-11690r
#7. Apple Spice Cake

Ingredients:
For the crumb topping:
1/3 cup gluten-free rolled oats

3 tablespoons muscovado sugar, or coconut sugar, sucanat, brown sugar
3 tablespoons gluten-free oat flour
1/2 teaspoon cinnamon
1/2 teaspoon freshly grated ginger, small side of your grater
pinch of salt
3 tablespoons unrefined coconut oil, softened not melted
1 medium apple
For the Cake:
1 cup gluten-free oat flour

3/4 cup finely ground cornmeal
1/2 cup almond meal
1/4 cup muscovado sugar, or coconut sugar, sucanat, brown sugar
2 teaspoons cinnamon
1 1/2 teaspoons baking powder
1/2 teaspoon salt
2 large eggs
2/3 cup apple cider, no-sugar added
1/3 cup unsweetened almond milk
2 teaspoons pure vanilla extract
2 teaspoons freshly grated ginger, small side of your grater
1/4 cup unrefined coconut oil, melted and slightly cooled
1-2 medium apples
Steps:
1. For the crumb topping: In a mixing bowl, place oats, sugar, ginger, cinnamon and salt. Add coconut oil and mix together
33
with a fork until combined fully. The topping should be moist. Set aside.
2. Preheat the oven at 350 degrees Fahrenheit and grease a round pan or line with muffin liners.
3. For the cake: In a large mixing bowl, combine flour, cornmeal, almond meal, sugar, cinnamon, baking powder and salt.
4. In a separate mixing bowl, whisk the eggs and gradually add apple cider vinegar, milk, vanilla and grated ginger.
5. Peel apples and grate the first apple.
6. Whish the coconut oil into the wet mixture and place it the dry ingredients.
7. Mix until fully combined and fold in grated apple. Let it stand for 5-7min. to become thick.
8. Peel 1 more apple and dice until cups
9. Pour the batter into the pan, put the crumb topping and top with diced apples.
10. Bake for 55-65 minutes or until golden brown. Let it cool for 30 minutes before serving.
Source: http://edibleperspective.com/home/2013/10/4/breakfast-friday-apple-spice-crumb-cake.html
7 Lunch Recipes
#8. Sweet and Savory CrockPot Pot Roast
Ingredients:
4 lbs beef (rump or chuck roast)

2 onions (sliced in rings)
1/4 cup brown sugar
1/2 cup apple cider vinegar
1 cup ketchup (I bought the Organic. the marketing worked!)
2 cups beef broth
2 cups baby carrots (optional--I've made this with or without.)
Steps:
1. Use a slow cooker. Put the roast into the bottom of the pot. Add onions separated into rings and add sugar, apple cider
vinegar and ketchup. Put in carrors and pour both over the top. Cover and cook for 6 to 8 hours or until tender.
2. Serve with mashed potatos!
Source: http://yummly.com/recipe/external/Sweet-and-savory-crockpot-pot-roast-310327
#9. Whiskey Miso Pork Chops
Ingredients:
1/2 cup whiskey

1/4 cup apple cider vinegar
11/2 tbsps miso (paste, or 3 tablespoons Miso & Easy)
1 tbsp brown sugar
1 tbsp mustard (grainy)
4 pork chops (about 1-inch thick)
34
1 tbsp cooking oil

1 tbsp fresh parsley
Steps:
1. In a ziplock bag, combine whiskey, apple cider vinegar, miso, brown sugar and mustard. Add the pork chops and seal
the bag. Squeeze and refrigerate for 15 minutes or overnight.
2. Remove the pork chops from the bag and wipe off marinade from the chop.
3. Heat the skillet over medium heat and put cooking oil. Add the pork chops and cook for 2 minutes. Flip the chops and
pour the remaining marinade into the pan then cover the pan.
4. Cook for 5 minutes and top with parsley.
Source: http://www.yummly.com/recipe/external/Whiskey-miso-pork-chop-recipe-308337
#10. Chicken with apple, onion and cider sauce

Ingredients:
4 boneless, skinless chicken breasts (about 2 pounds)

Kosher salt and freshly ground pepper
All-purpose flour, for dredging
2 to 3 tablespoons vegetable oil
1 large red onion, cut into large pieces
1 sweet cooking apple, cored and cut into large pieces
3 tablespoons apple cider vinegar
1 1/2 cups low-sodium chicken broth
2 tablespoons cold unsalted butter
1 handful fresh parsley, roughly chopped
Steps:
1.
Preheat the oven at 350 degrees Fahrenheit and heat a skillet over medium heat. Rub the chicken breast with salt and
pepper and dredge in flour. Add oil into the pan and cook the chicken on the skillet until golden brown.
2. Transfer the chicken into a baking dish and bake until cooked.
3. Add onion and apple to the skillet, toss and cook until cooked.
4. Add apple cider vinegar and use a wooden spoon. Let the mixture boil until the vinegar is thickened. Add the chicken
broth and bring to a boil. Cook until it reduces by half and remove from heat. Add in salt and pepper and put in butter.
Remove the chicken from the oven and put in a serving plate. Top with the sauce and serve.
Source: http://yummly.com/recipe/external/Chicken-With-Apple_-Onion-And-Cider-Sauce-Food-Network
#11. Slow-cooked barbecued chicken

Ingredients:
2 teaspoons salt
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
35
1/2 teaspoon pepper

1 (3- to 3 1/2-lb.) cut-up whole chicken
1/2 cup cola soft drink
1/3 cup ketchup
1/4 cup firmly packed light brown sugar
2 tablespoons bourbon
1 lemon, sliced
Steps:
1. Stir and mix the first 4 ingredients in a bowl. Get the chicken and sprinkle the mixture over it. Put the chicken in a lightly
greased slow cooker.
2.
Mix and whisk cola soft drink, ketchup, brown sugar and apple cider vinegar and pour the mixture over the chicken
pieces. Also, put lemon slices on top of the chicken.
3. Cover and cook for 5 hours until cooked and tender.

4. Transfer the chicken on a serving plate. Pour the juices over the chicken and remove lemon slices.
Source: http://yummly.com/recipe/external/Slow-cooked-Barbecued-Chicken-MyRecipes-237765
#12. Apple and Rosemary Pork Roulade
Ingredients:
1 tsp olive oil

3/4 cup onion (prechopped)
3/4 cup chopped Fuji apple
2 tsps garlic (minced fresh)
1 tbsp cider vinegar
1 tsp fresh rosemary (chopped)
1 lb pork tenderloin (trimmed)
1/2 tsp kosher salt (divided)
1/4 tsp ground black pepper (freshly)
cooking spray
1/3 cup chicken stock (no-salt-added, such as Swanson)
3 tbsps apple cider (unfiltered)
1 tsp dijon mustard
Steps:
1. Preheat the oven at 425 degrees Fahrenheit and in a large oven proof skillet, add oil and swirl to coat. Add onion, apple,
and garlic and saut for about 5 minutes until tender.
2. Add apple cider vinegar and rosemary and then cook for additional 1 minute.
3. Place apple mixture in a small bowl and set aside.
4.
Slice the pork lengthwise cut to but not through the other side. Open the halves and lay the pork flat. Start from the
center, slice the part half lengthwise. When you open the pork is now flat and place a plastic wrap over the pork. Pound
it and sprinkle sale and pepper. Spread the apple mixture on the pork and roll up.
5. Spray the pan with cooking spray and add pork. Cook for 4 minutes and place the pan in the oven. Bake for 425 degrees
for 15 minutes.
36
6. Let stand to cool before slicing.

7. In the skillet add stock, cider, mustard and salt. Whisk them properly and cook for 2 minutes. Serve over the pork.
Source: http://www.yummly.com/recipe/external/Apple-and-rosemary-pork-roulade-343524
#13. Hot and Spicy Chicken Wings with Blue Cheese Dressing
Ingredients:
Hot and Spicy Chicken wings
20 25 chicken wings
stick melted butter
cup hot sauce
2 tbsp honey
10 shakes Tabasco sauce
tsp cayenne pepper
Blue Cheese Dressing
3 oz blue cheese
cup mayonnaise
cup sour cream
tbsp apple cider vinegar
tsp pepper
Steps:
1. Deep fry the chicken wings and if you also want you can bake them.
2. In a bowl, mix all of the ingredients together and place the fried chicken winds in the sauce and mix well.
3. Take out to dry and serve.
4. For the dressing, crumble blue cheese and mix all the ingredients together.
Source: http://yummly.com/recipe/external/Hot-and-Spicy-Chicken-Wings-with-Blue-Cheese-Dressing-Jo-Cooks-46121
#14. Pork and Chicken Adobo (Philippine Recipe)

Ingredients:
kg pork cubes
kg chicken, sliced into cubes
3 medium sized potatoes, cut into halves
3 gloves of garlic
1 onion
Small ginger, minced
cup soy sauce
4 tbsp apple cider vinegar
Pepper and salt
Dried laurel leaves
3 tbsp coconut oil
37
cup water
Steps:
1. In a large skillet, put in coconut oil and saut the garlic, onions and ginger.
2. Add the chicken and pork slices and saut for about 5 minutes.
3. Add in soy sauce, salt and pepper
4. Add cup water and bring to a boil
5. Add potatoes and simmer for about 10-15 minutes.
6. Add laurel leaves and apple cider vinegar
7. Let boil for another 5 minutes
8. Serve with white rice!
7 Dinner Recipes
#15. Pulled Pork Stew
Ingredients:
2 table spoons olive oil

1 cup diced white onion
Kosher salt
4 cloves garlic, minced
3 tablespoons tomato paste
4 teaspoons smoked paprika
1 table spoon chili powder
1 quart chicken stock
2 tablespoons molasses
1 14-ounce can petite diced tomatoes
1 15-ounce can great northern beans , drained and rinsed
4 cups pulled cooked pork roast
For garnish: sour cream and shredded cheese
Steps:
1. In a large pot, put olive oil and heat in a medium heat. Add diced onions and kosher salt and saut for 4 minutes. Add the
garlic, tomato paste, smoked paprika, and chili powder. Cook for additional 3-4 minutes while stirring.
2. Add the chicken stock, apple cider vinegar, molasses, diced tomatoes, and great northern beans. Stir all the ingredients
and bring to a boil then reduce the heat and simmer.
3. Toss in the pulled pork and stir until mixed well. Add garnish for more flavor.
Source: http://www.feastie.com/recipe/pepper-lynn/pulled-pork-stew
#16. Old Bay Chicken Wings

Ingredients:
38
2 lbs. chicken wings and drumettes

1 tablespoon Old bay seasoning
3 tablespoon vegetable oil
1 teaspoon paprika
1 tsp freshly cracked pepper
Freshly chopped parsley
For the Sauce:
2 tablespoon mayonnaise
cup non-fat greek yoghurt
2 tablespoon ketchup
1 tsp Worcestershire sauce
tsp cayenne pepper
2 tsp apple cider vinegar
Steps:
1. Start by mixing the Old Bay, vinegar, vegetable oil, paprika, and pepper in a large ziplock container.
2. Season the chicken wings lightly with salt. Add the chicken wings in the ziplocked marinate sauce and marinate for one
hour in the refrigerator.
3. Preheat the oven the 500 degrees and then cover a baking sheet in foil and lay the chicken wings down on the sheet in a
single layer.
4. Bake the wings for 50 minutes, or until they are crispy and remove the wings from the oven and let them sit for 5 minutes
before serving.
5. For the sauce, make the dipping sauce by whisking all of the ingredients together. Season to taste with salt and pepper
before serving.
6. Top the wings with the parsley and serve on a platter with the dipping sauce.
Source: http://www.feastie.com/recipe/cooking-red-socks/old-bay-chicken-wings
#17. Asian Glazed Short Ribs

Ingredients:
4 lbs. beef short ribs

1/2 cup apricot preserves
1/2 cup chili sauce
1/4 cup firmly packed light brown sugar
1/4 cup soy sauce
1 envelope Lipton Recipe Secrets Onion Soup Mix
2 Tbsp. apple cider vinegar
1 Tbsp. cornstarch
1 cup water
Steps:
1. In a slow cooker, add all ingredients except water and cornstarch. Cook for 4-6 hours and until ribs are tender.
2. Remove the ribs and place in a serving platter.
39
3. In a small bowl combine water and cornstarch. Stir into sauce and cook for 10 minutes. Pour into the ribs and serve.
Source: http://www.yummly.com/recipe/Asian-glazed-short-ribs-304081
#18. Unfried Vegetable Dumplings
Ingredients:
1 bag (12 oz.) broccoli slaw, chopped

1/2 cup finely chopped red onion
4 Tbsp. Promise Buttery Spread, divided
2 cloves garlic, finely chopped
1 tsp. fresh ginger, finely chopped or 1/4 tsp. ground ginger
2 Tbsp. chopped fresh cilantro
3 Tbsp. chili sauce, divided
1/2 cup apricot preserves
2 tsp. apple cider vinegar
44 refrigerated won ton wrappers
Steps:
1. In a skillet, melt 2 tbsp buttery spread and cook broccoli slaw with onion stirring ccasionally.
2. Add garlic, 2 tbsp chili sauce and ginger.
3. Stir in cilantro, and preheat oven to 400 degrees Fahrenheit.
4. In a won ton, arrange 1 tbsp vegetable mixture and brush sides with butter spread. Arrange wontons on baking sheet and
bake for 10 minutes.
5. In a bowl, blend preserves with remaining apple cider vinegar and chili sauce.
6. Serve with the dipping sauce.
Recipe Source: http://www.yummly.com/recipe/Unfried-vegetable-dumplings-304051
#19. Asian Apple Slaw
Ingredients:
1/2 cup Hellmanns or Best Foods Canola Cholesterol Free Mayonnaise

1 tsp. reduced sodium soy sauce
2 tsp. sugar
1 tsp. apple cider vinegar
1/2 Tbsp. grated fresh or 1/2 tsp. ground ginger
1 bag (16 oz.) coleslaw mix
2 green onions, chopped
1 Granny Smith apple, julienned (1/8- x 1/8- x 3-inch strips)
Steps:
1.
In a large mixing bowl, mix Hellmanns or Best Foods Canola Cholesterol Free Mayonnaise, soy sauce, sugar,
vinegar and ginger and slowly stir in other ingredients. Chill, if desired and then serve.
Source: http://www.yummly.com/recipe/Asian-apple-slaw-303401
40
#20. Simmered Milk Fish In Vinegar (Paksiw)

This is a Filipino native delicacy.
Ingredients:
1 medium sized milk fish, cleaned and sliced into 4 slices

1 medium eggplant, sliced
1 medium sized red onion, sliced
4 gloves garlic, minced
Ginger, minced
2 tbsp Salt and tsp pepper
1 cup water
Onion leaks, sliced
Steps:
1.
In a small pot put in water, apple cider vinegar, garlic, ginger and onion.
2.
Bring to a boil and add in milk fish slices.
3.
Add salt and pepper and cover.
4.
Let it boil until the fish is cooked.
5.
Add eggplant and continue boiling.
6.
When cooked, add onion leaks and remove from heat
7.
Serve with white rice.
#21. Grilled Steak and Tomato Salad with Rum Vinaigrette

Ingredients:
For the steak:
1 pound flank steak (or steak of your choice)

2 teaspoons olive oil
Salt and freshly ground pepper
For the tomatoes:
1 pound cherry tomatoes (or tomatoes of your choice)

2 teaspoons olive oilFor the salad:
1 shot (3 tablespoons) good-quality rum
1 teaspoon Dijon mustard
3 tablespoons olive oil
Salt and pepper
1 head lettuce
41
Steps:
1.
Preheat the grill and coat the steak with oil. Grill for 5-7 minutes on both sides. Season the steaks with salt and
pepper. Set aside.
2.
Lightly coat tomatoes with oil and grill for 3-4 minutes..
3.
For the dressing, whisk rum, apple cider vinegar, mustard and olive oil then season with salt and pepper.
4.
Serve steak and grilled tomato with lettuce and mix in rum vinaigrette.
5.
Serve and enjoy.
Source: http://yummly.com/recipe/external/Grilled-steak-and-tomato-salad-with-rum-vinaigrette-314946
42
Appendix: Essential nutrients, vitamins and minerals in ACV

Since ACV is made from fermented apples, it has much of the minerals and nutrients that apples contain such as pectin,
Vitamin C, Vitamins B1, B2 and B6, biotin, folic acid, niacin, pantothenic acid, and small amounts of minerals like
potassium, sodium, phosphorus, calcium, and iron.
All in all, researchers had found that there are at least 90 different ingredients in the raw, unpasteurized and unfiltered
ACV. It also contains the mother of vinegar that makes all these ingredient work together to promote health and wellness.
Listed below are the various ingredients found in ACV.
ACETIC ACID
Acetic acid (also known as ethanoic acid) is a colorless liquid that has a pungent smell and sour taste. It is the main content
of vinegar but in very low concentrations. Many studies have shown the health benefits of acetic acid on the human body.
For example, acetic acid or vinegar has been used for thousands of years as an antibacterial component. In a study by Drs.
Fraise, Wilkinson, Bradley, Oppenheim, and Moiemen, acetic acid have shown antibacterial properties on microorganisms. They discovered that acetic acid is a potent antimicrobial against the following bacteria - Staphylococcus
aureus, Acinetobacter baumannii and Pseudomonas aeruginosa. From their findings, they they recommend gauze to be
soaked in acetic acid in patients with bacterial infections especially burn patients who should be protected by
microorganisms.
In another study published in the Journal of Infection and Public Health (by Nagoba, Selkar, Wadher and Gandhi from
India), the researchers recommended using acetic acid in the treatment of pseudomonal wound infections instead of typical
antiseptics. This is to prevent tissue damage caused by the antiseptic agent which is toxic to the cells.
MALIC ACID
Malic acid is an organic dicarboxylic acid found in various wines, sour apples, regular apples and other fruits. It is also
used in some cosmetics to balance its pH levels. Some studies showed that it can also reduce injury from ischemia and is
able to help reduce high blood pressure. Malic acid has shown beneficial effects on digestion, detoxification and to sustain
aerobic metabolic functioning. Malic acid has salts called malates which are Kreb's cycle intermediates in other words,
malic acid is essential in the energy production in our body. Malic acid also helps neutralize excessive uric acid which is
the primary cause of Gouty Arthritis - a very painful type of arthritis where uric acid crystals are accumulated in joints. It
also has antimicrobial properties.
PECTIN
Pectin is regarded as the fiber in most fruits like apples. It is actually a polysaccharide which causes thickening of boiled
fruits and turns it into a jelly-like substance like jams. Pectin is an active ingredient in apples that can decrease abdominal
spasm and brings volume and viscosity to the stool. Hence, it is effective in stomach upsets and diarrhea. Diarrhea can be
caused by bacterial infection of Escherichia coli and pectin is believed to have antibacterial power over this bacteria.
According to a study by Drs. Nesterenko, A. V., Nesterenko, V. B. and Yablokov, pectin was studied to be an effective
means in the protection against radiation when you consume contaminated food. Furthermore, it has been proven to be a
component in the promotion of good digestive health because of it being the fiber in food. Researchers at the University of
California, Davis has proven that pectin is an antioxidant that eliminates free radicals and it acts on the bad cholesterol in
the bloodstream. Another study shows that pectin decreases the risk of colon cancer and other cancers of the body like lung
cancer and prostate cancer.
43
Pectin increases the acidity in the large intestines which inhibits the proliferation of microorganisms as well as indicated
for patients with ulcer and high blood pressure. It can lessen diabetes and even gallstones. In terms of blood cholesterol,
pectin aids in fighting off bad cholesterol and doesnt affect High Density Lipoproteins (good cholesterol). Also, pectin
acts as a natural prophylactic component against poisoning e.g. mercury and lead poisoning.
It can also aid in weight loss since pectin has impressive water binding capability - it gives a feeling of satiety and fullness
which leads to less food consumption.
Although pectin exists in ACV, the amount is insufficient it is better to eat 1-2 apples a day. One serving of a medium
sized apple provides up to 15% of the daily recommendation for fiber.
VITAMINS
Vitamin C
Vitamin C is a potent and important nutrient found in most fresh fruits like apples. It is a powerful antioxidant which when
digested, turns into water soluble antioxidant that mops up the free radicals in the body. Free radicals are uncharged
molecules in the body that cause oxidative stress and damage to the cells and body tissues. Free radicals also cause the skin
to age prematurely and they are also a precursor in many types of cancers.
Vitamin C also promotes the synthesis and production of collagen which aids in making the skin firm and elastic. Collagen
is an amino acid or protein that is responsible in binding cells together. It is abundant in our connective tissues which give
support and form to the body like the skin, teeth, bones, organs, and cartilage. Collagen is responsible in making the skin
resilient, firm and elastic protecting it from wrinkles and fine lines.
The immune system benefits from Vitamin C as well. That is why physicians prescribe it to boost the immune system.
Vitamin C boosts the amount of white blood cells and T-cells in the body. These are the bodys warrior cells against many
viruses and bacteria.
Vitamin C deficiency in the body may cause diseases such as scurvy, flu and systemic infections.
Vitamins B1, B2 and B6
Vitamin B complex or B Vitamins are vital in relieving stress, improving mind and memory. It also helps relieves
migraines, and reduces heart disease risks. They are responsible in the production of red blood cells that carry oxygen and
nutrients to the different parts of the body and produce energy.
Vitamins B1 and B2 are responsible for the healthy functioning of the muscles, heart and nerve cells. Vitamin B6 is vital in
boosting the immune system and aids in protein digestion.
There are some studies that show the relative efficacy of these vitamins for example, Vitamin B1 helps prevent the
progression of kidney disease in people with Diabetes and reduces the chances of cataracts.
Vitamin B2 helps in preventing migraines. Vitamin B6 helps in protecting the heart against disease and relieves PMS. It also
helps relieve pregnancy-induced nausea and vomiting.
Biotin
44
Biotin, also known as Vitamin H or Vitamin B7 is important in maintaining healthy skin, hair, nerves, eyes, mouth and liver.
It plays an important role in glucose production and is known to be indirectly proportional to sugar levels. In other words, if
biotin is high in the body, the blood sugar level is low. Hence, supplementation with biotin will help with diabetic patients.
Many commercial hair products are enriched with biotin to promote strong and healthy hair. Deficiency in this vitamin can
cause hair loss, irritation of the skin, fungal infections, eczema, and other skin problems. Biotin deficiency is more common
in babies, this is why cradle cap and seborrheic dermatitis are quite common in infants less than one year old.
Folic Acid
Folic acid is also part of the Vitamin B Complex group. It is vital in the production and formation of red blood cells in the
body. Lack of folic acid may cause a form of anemia called macrocytic anemia characterized by bloated red blood cells.
Also, it is essential for the healthy functioning of the nerves and formation of DNA in the cells of the body.
If you are breastfeeding, it is important to take folic acid supplements because there is an increased demand for folic acid.
Niacin
Niacin or Vitamin B3 is an important vitamin found in food like red meat, liver and fish. It is vital in promoting
cardiovascular health as it protects the heart by lowering the levels of the bad cholesterol (LDL). It is important in the
formation of DNA in the cells, and it also aids in the use of insulin in the body. Deficiency in this vitamin causes a condition
called pellagra which is characterized by dermatitis, diarrhea and mental disturbances.
Pantothenic Acid
Also known as Vitamin B5, it has many uses especially in the medical field because it is believed to be helpful in treating
baldness, allergies, asthma, ADHD, autism, yeast infections, heart diseases, carpal tunnel syndrome, respiratory disorders,
celiac disease, colitis, convulsions, and cystitis among others
MINERALS
Potassium
Potassium is a mineral found in many food sources, and together with calcium, they play in important role in controlling the
equilibrium of the electrolytes in body. Maintaining consistent levels of potassium is essential. Deficiency in Potassium
may cause hypertension, congestive heart failure, cardiac arrhythmia, fatigue, and depression.
Sodium
Sodium is a mineral that is important in water balance and homeostasis in the body. Basically, Sodium is important for
muscle contractions, maintaining pH balance, water balance, nerve transmissions, and hydration. It aids in the regulation
the fluid outside of the cells and it is also needed to pump fluid into the cells as potassium carries wastes out.
Sodium deficiency is commonly termed as hyponatremia. The signs of this deficiency are stress, fatigue, seizures, muscle
spasms, confusion and in extreme cases, coma. It is commonly caused by dehydration in cases of vomiting, diarrhea,
drinking excessive fluids, and profuse sweating.
Phosphorus
45
Phosphorus is also an important mineral in the body. It functions by combining calcium to form calcium phosphate that is
responsible for giving rigidity and strength to the bones and teeth. It is also vital in the growth and repair of tissues and
cells. All body cells contain phosphorus and the bones and teeth comprise 85% of this mineral.
Deficiency of phosphorus is mainly caused by some diseases and conditions like diabetes, alcoholism and starvation. Also,
medications like antacids and diuretics may also lead to depletion of this mineral. Deficiency can cause brittle bones and
susceptibility to cavities.
Calcium
Calcium is the most abundant nutrient and mineral in the body. In fact, calcium and phosphorus account for 75% of the total
minerals in the body. It plays a vital role in building healthy bones and teeth, as well as regulating many of the biochemical
processes in the body such cell signaling, muscle contraction, blood clotting and nerve functions.
Dietary deficiency will lead to low calcium stores in the bones, thinning and weakening of the bones, and ultimately,
osteoporosis. Another type of calcium deficiency is hypocalcemia or low levels of calcium in the blood. This can lead to
high blood blood pressure, osteoporosis, and cardiac arrhythmias.
Iron
Iron is required in the production of red blood cells. It is forms the part of hemoglobin which is the pigment of the RBC
carrying the oxygen to the other cells. It also helps strengthen the immune system. Iron deficiency causes a disease called
anemia - termed as Iron Deficiency Anemia characterized by low levels of RBCs and Hemoglobin in the blood.
_______________________________________________________
Thanks again for reading, and I hope youve benefitted from the information that Ive shared with you. Id love to hear your
thoughts about this book and would appreciate it very much if you could leave a review and share your thoughts with me
as well as other readers. Just click on the link below to leave your feedback.
http://www.amazon.com/dp/B00GZOE3P8/
Thank you!
Warmly,
_______________________________________________
46
Discover the reason why Coconut Oil is considered the healthiest dietary oils available today. A Kindle bestseller, the
Coconut Oil Handbook is packed with essential information, and backed by science and clinical studies.
47
Copyright, Legal Notice and Disclaimer.

All rights reserved. No part of this publication may be replicated, redistributed, or transmitted in any form or by any means
including photocopying, recording or other electronic means without the prior written consent of the author/ publisher,
except in the case of brief quotations as permitted by copyright law.
This book is a general educational health-related publication and is not a substitute for direct, personal or professional
medical care and diagnosis. It is sold with the understanding that the author/publisher is not giving medical advice, nor
should the information contained in this book replace any medical advice, nor is it intended to diagnose or treat any illness,
disease or other medical condition.
Please consult your doctor or health-care provider before making any dietary changes or attempting to treat any medical
condition.
While we endeavor to keep the information up to date and correct, we make no representations or warranties of any kind,
express or implied about the completeness, accuracy, or suitability with respect to the information in this book.
48
Table of Contents
Introduction
Chapter 5: FAQ
49
Table of Contents
Introduction
Chapter 5: FAQ
50

Apple Cider Vinegar 3

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Apple Cider Vinegar 3

Uploaded by

Copyright:

Available Formats

2013 Alicia Smith

Chapter 10: Closing Thoughts

How vinegars are produced.

Chapter 1: A Brief History of Apple Cider Vinegar

Chapter 2: The Science behind Apple Cider Vinegar

Chapter 3: Health Benefits of Apple Cider Vinegar

an anti-carcinogenic (anti-cancer) substance called butyrate during the fermentation process.

Fatigue and Krebs Cycle

Some Detoxification TIPS:

Chapter 4: Choosing the Right Apple Cider Vinegar

Raw, Unfiltered, Unpasteurized ACV

Filtered, Distilled, and Pasteurized ACV

Which ACV Should You Buy?

For general cleaning I buy the inexpensive, artificial white vinegar.

FAQ #4: Do I need to refrigerate ACV once its opened?

FAQ #6: Is it safe to consume ACV during breastfeeding?

FAQ #8: I cant seem to sleep after taking ACV.

FAQ #9: How does ACV becomes alkaline when ingested?

Chapter 6: Beauty and Skin Care with ACV

ACV Skin Care Secrets

A Word of CAUTION for Those with Sensitive Skin

Chapter 7: 10 Simple Skin and Beauty Tips

Tip #2: Nail Polish Enhancer and Protector

Tip #4: Shinier Hair

Tip #5: For Scalp Health

Tip #6: For Sunburned Skin

and alleviate the pain.

Tip #7: Facial Mask

Tip #8: Acne

Tip #9: Warts

Tip #10: Aftershave

Chapter 8: Apple Cider Vinegar in Pet Care

ACV for Dogs

ACV for Cats

Chapter 9: Buying and Storage Tips

Chapter 10: Closing Thoughts

BONUS: 21 Delicious ACV Recipes

1 cups whole wheat flour

#2. Corned Beef Hash Eggs Benedict

2 tablespoons vegetable oil

#3. Quick Adobo Fried Rice Omelets

1 cup whole wheat flour

#5. Parsnip Hash Browns

2 Tbsp. unsalted butter

#6. Apple Bread Pudding

2 cups whole wheat bread, cut into cubes

teaspoon cinnamon powder

#7. Apple Spice Cake

1/3 cup gluten-free rolled oats

For the Cake:

1 cup gluten-free oat flour

4 lbs beef (rump or chuck roast)

1/2 cup whiskey

1 tbsp cooking oil

#10. Chicken with apple, onion and cider sauce

4 boneless, skinless chicken breasts (about 2 pounds)

#11. Slow-cooked barbecued chicken

1/2 teaspoon pepper

3. Cover and cook for 5 hours until cooked and tender.

1 tsp olive oil

6. Let stand to cool before slicing.

Blue Cheese Dressing

#14. Pork and Chicken Adobo (Philippine Recipe)

2 table spoons olive oil