Do-It-Yourself Apple Cider Vinegar For Your Health and Enjoyment

Apple Cider Vinegar (ACV) is one of those super foods that is almost too good to believe.  Not only does it offer numerous health benefits but it is also very versatile around the house and for personal care.   You can find out alot about ACV at this page.  They will offer to sell you a book at the end of the page.  I have no connections with the seller, I only link to their page because they have done a fine job of simply, summarizing the benefits of ACV.  You can also do the research on your own with a simple Google search.

Would you believe me if I told you that Apple Cider Vinegar (ACV) can be a delicious, refreshing and satisfying addition to your summer refreshments? I know, for most of you that have tried ACV, you are probably shaking your head thinking, "yea, right!". Sad but true that most commercial ACV is extremely acidic tasting and overly tart. Even raw, unfiltered, quality ACV such as Bragg's is missing the pleasant tasting experience.

DIY ACV is very economical.
You can use the parts of the
apple that would normally get
thrown away.

Enter the Do-It-Yourself, home brewed ACV with very little cost or investment. It is quite easy with not much of a learning curve. If you can peel an apple and measure sugar and water you can ferment your own ACV.  Most people I talk with about D.I.Y. ACV are under the misconception that they need a "mother" to create ACV.  My simple response to them is "not at all".    All you need is a glass jar, apple peels and cores (you can use the entire apple if you wish), sugar, water and a breathable cover for the jar (I use a paper coffee filter held in place with a rubber band. Keeps out fruit flies better).  It does take time to ferment, about 4 weeks, but very little effort.  I started by using this link as a reference.  One of the things that I have found fermenting ACV that this web page does not mention is that as the apple peels and cores float and protrude above the surface of the water they are prone to blue-green mold. Harmless to you, but not appealing.  I have a small glass dish that just fits inside the opening of my gallon jar which is heavy enough to hold all apple solids under the surface of the liquid but not so heavy that it sinks.  This has prevented the development of mold on my future batches.

We started fermenting by the quart but found that we drank it too fast to keep up and now my family ferments it by the gallon jar usually yielding about 3 quarts.  It is delicious!  It taste more like tangy cider than vinegar.  I actually did a pH test on my first couple batches of ACV to see if it was similar to commercial, raw ACVsuch as Bragg's.  My home fermented ACV pH tested at the same or slightly stronger acid pH than the Bragg's ACV, telling me that I actually did have Apple Cider Vinegar.

Most ACV pages will recommend 1-2 tablespoons of ACV per day to help with health.  It can be taken straight or diluted in water.  My family actually enjoys adding ACV to a glass of fruit juice, giving it a bit of a kick.  Another great way to enjoy ACV, especially during the summer is to make Switchel.  Switchel, or as it was often referred to "haymaker's punch" is as old as the colonies.  A very refreshing, energizing drink and an excellent electrolyte restorer.  No more sugary, caffeinated sport drinks.

Have a safe and healthy summer.

Yours for better health,

Dr. Heller

The Importance of Water and Proper Hydration

The First Lady has announced her new social campaign and is taking alot of heat for the simplicity of it.  While I do not agree with many of her ideals, I can give her a nod of approval on this one.  

For as simple as the concept sounds, it is a fact that most people DON'T drink enough water through the day. For many people, sufficient water intake can be one of the most important steps to improving their health and well-being.

Soda pop, coffee, juice, sports drinks just aren't the same.

So with this in mind I have dug through my archives to find an article which I wrote several years ago for a rodeo magazine when I was more active in the circuit caring for the participants.  The article is written specifically for the rodeo athlete but has valid points and information for all walks of life.

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Water and Your Physical Endurance.                           

By Dr. Russell Heller

As a competitor in the rodeo and rough stock sports, like any athlete, you constantly strive to maintain your endurance and top performance.

Water, and maintaining proper hydration, are an important step in doing this.  Anyone who has ever competed in the Midwest and southern climates during the summer and early autumn months can attest to the difficulty of maintaining body fluid levels (hydration) and avoiding dehydration.  

Most of us have come to take the sign of the dry mouth as a signal that the body needs water, at its also assumed that fluid levels are well regulated yet the symptoms of dry mouth are not noticed.  Dry mouth, however is one of the last outward signs of extreme dehydration.  Other signs to watch for are: persistent/recurring heartburn, stomach ache, headache and mental irritation.  Dehydration over a long period of time can lead to: recurring and/or chronic pain, low back pain and water retention (believe it or not).

                          

Water, for as simple as it is, is a very important part of us.  It makes up about 60% of the young males weight and 50% of a females.  Two-thirds of this water is found in our blood cells the rest is outside the cells and includes the plasma of the blood.  Proper hydration is important in regulating body temperature energy metabolism and cardiovascular stress.  Therefore, it has a vital role in maintaining athletic & physical performance.

So the question to answer is, How do we avoid dehydration?

·      Drink before you feel thirsty.  We must remember that the thirst mechanism is too inefficient and slow for proper hydration purposes.  By the time your body senses the need for water to maintain mineral balance, dehydration has already started.  An estimated proper level of water intake can be calculated at 50-75% of your body weight in ounces.  50% for sedentary people, 75% for active people.  Example:  An active 150 lb. person would require 112.5 oz of water per day (75% of body wt. in oz.)   Divide this by the number of hours you're awake to find your hourly water requirement; 112¸16= 7 oz./hr awake.     **During strenuous work an additional 16 oz. per day should be consumed plus an additional 16 oz. per day in dry climates.

·      Avoid caffeine.  While caffeine does have some properties that can enhance athletic performance, it also acts as a diuretic, causing your body to get rid of fluid instead of retain it.

·      Avoid high calorie drinks like sodas.  Even though they do contain large amounts of water, the large amounts of sugar in these drinks make the water more slowly absorbed.  Also many sodas contain caffeine.  Sports Drinks offer little benefit over water during the first 90 minutes of heavy activity,  after 90 minutes of strenuous activity they can facilitate the replacement of minerals and sugars.

·      Avoid regular use of Non-steroidal Anti-inflammatory Drugs (NSAID's) such as aspirin, ibuprophen, acetaminophen, etc.  Under tough conditions the kidney's need to function at 100%.  These drugs interfere with kidney function and can cause an excess loss of minerals in the urine and upset the electrolyte balance of the body which can be quite serious.

·      Avoid taking just water.  Especially during periods of heavy, extended labor.  To avoid diluting the mineral and electrolyte balances of the body we also need to replace the sodium lost through perspiration and glucose loss through physical activity.  Along with water, it's a good idea to snack on salty, high carbohydrate foods such as pretzels, snack crackers, tortilla chips, etc.

These recommendations can help prevent and avoid dehydration, heat exhaustion and heat stroke during the intense heat of the summer while competing; however, these points should also be kept in mind when working long hours, outdoors in the summer.  

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Enjoy the outdoors, enjoy your activities and be safe.

Yours for better health,

Dr. Heller

The "Hair of the Dog"

This season of holiday parties makes it easy to overindulge, especially during New Year's eve.  Many of us have heard numerous "old wives remedies" and "the hair of the dog that bit you", for those morning afters when imbibing may have gotten out of hand.  Some have even found a tried and true one for themselves.  While I can't advocate over indulgence and intoxification I know it can happen. 

Firstly if it does happen, be responsible and don't get behind the wheel of a vehicle.  It can be a quick, sad end to a festive evening.  Have a friend drive you or call a cab if available.

Secondly, if you are worried about waking up with a "crushing" hangover there are a few dos and don'ts from NewsMax Health to help tame the hangover beast.

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