virtual dietitian

Should You Be Drinking Apple Cider Vinegar?

 
apple cider vinegar health benefits
 

I’ve been asked by multiple people lately my thoughts on apple cider vinegar – will it help me lose weight? Is it good for me? Do you drink it before meals? I tend to question food fads because no one food is a quick fix for all our ailments. I did a little research and here is what I found.


Apple cider vinegar has been used for centuries dating back to the days of Hippocrates and Cleopatra. Back then they used it to treat infections, wounds, and dissolve rocks and minerals. However, as our culture and technology have advanced, most doctors and experts agree that other cleaning agents and wound treatments are safer and more effective at preventing disease and infection.

In regards to the various claims, here is what I think:

Weight Loss

One of the biggest purported claims is that drinking a tablespoon of apple cider vinegar before meals will aid in weight loss.

The largest and most cited study involved 175 Japanese, overweight, but otherwise healthy subjects. Over 12 weeks, the subjects drank a beverage with either 1 or 2 tablespoons of apple cider vinegar. After 12-weeks, they lost an average of 3 pounds. Checking in with the subjects 4 weeks post-study, they had gained it back.

My Thoughts:

Like any diet, drinking apple cider vinegar for weight loss is not a sustainable weight loss method. The study showed that the subjects who drank apple cider vinegar lost some weight very slowly. If you are very patient and don’t mind drinking vinegar everyday for months this may be a great option for you. If you’re looking for either quicker or more sustainable weight loss, I’d suggest taking a look at your diet as a whole or working with a registered dietitian.

 

Blood Sugar Control

This claim seems to have the most research to support it. Multiple studies have shown that combining vinegar (any type) when eating a starch can lower blood sugar in diabetics. The vinegar seems to work by blocking the absorption of the starch.

My Thoughts: 

Yes, some studies do support this, however, this does not mean that apple cider vinegar can reverse diabetes. If you are taking any medication please consult your doctor as vinegar may interact.

 

Lowers Cholesterol

Most of these studies have been conducted in rats (note: rats are not people) and have shown mixed results. One study showed a relationship between apple cider vinegar consumption and raised HDL (good cholesterol) and lowered LDL (bad cholesterol), while another showed the opposite.

My Thoughts:

If you have high cholesterol, try emphasizing more plants in your diet or work with a registered dietitian for customized recommendations. It seems as though the research is not quite there yet, and I would not rely on this one ‘miracle’ food.

 

Arthritis and Inflammation

There appears to be just anecdotal reports of people claiming to feel better and having less pain from arthritis when drinking apple cider vinegar. Unfortunately, there are not currently any scientific reports supporting this claim. One very small study (30 participants) did measure C-reactive protein (a marker of inflammation) before and after apple cider vinegar consumption and did not find remarkable results.

My Thoughts: I have a hard time giving recommendations based on purely anecdotal evidence. If you think it works for you, I think that’s just great.

 

Teeth Whitening

Apple cider vinegar is an acid. Putting acid on your teeth will wear away at the enamel and protective layer, leaving them prone to cavities.

My thoughts: Not a good idea.

 

My Recommendation:

Overall, there has not been a significant amount of research done on the effectiveness of apple cider vinegar. Although some studies do suggest promising effects, many should be taken with a grain of salt. Many studies were small sample sizes or even done on rats. The good news is that there is not a huge risk factor of consuming a spoonful of apple cider vinegar, it even contains small amounts of vitamins and minerals (vitamin C, folate, potassium, calcium, iron, magnesium, and B vitamins). If you do choose to include apple cider vinegar in your diet I would recommend either including it in salad dressings, marinades, sauces, or baked goods, or dilute it in a glass of water – remember it is an acid and it may burn (and tasty pretty nasty) if you drink it by the spoonful.

 

Healthier Cocktail Recipes for Your Summer Cookouts

12 Healthier Summer Cocktails.png

Memorial Day is just around the corner and for me that (usually) means summer is officially here!

With the warmer, sunnier, and longer days I'm finding both my clients and my friends are finding more opportunities to drink cocktails, microbrews, chilled wine, (or other drink of choice).

For whatever reason we seem to associate certain activities and seasons with various beverages. Growing up spending summers on The Cape, each afternoon we looked forward to cocktail hour on the porch after burning to a crisp on Neel Road Beach. The adults sipped cape codders and g&t's and us kids sipped ginger ale & cranberry juice.

With the warmer days, it's nice to come home after a long day to sit on the porch, beverage in hand, enjoying the last few hours of sunshine. I don't blame you. But do we really need multiple drinks each night? This time of year, with what seems like more opportunities to drink more frequently, it can be a tough balancing act when trying to lose weight or reach your health goals. 

Last week, I shared my tips for Choosing a Healthier Cocktail with my email subscribers (if you missed it you can download the tips below). I wanted to follow up with some actual healthier cocktail recipes. As always, the goal is not to be on a diet but rather to make healthier choices to benefit your health long- term.

 
 

The recipes and tips (above) are meant to help you choose healthier beverages without feeling deprived or like you're missing out on the fun. Because we wouldn't want that!

Keep these in mind for all your summer cookouts!

 

 
watermelon mojitos.jpg

Watermelon Mojito

Jessica Levinson, MS, RD, CDN
Culinary Nutrition Expert

healthy-raspberry-blackberry-spritz-mojito.jpg

Raspberry Blackberry Spritzito

Whitney English Tabaie, RD
To Live & Diet in L.A.

Spicy Strawberry Rhubarb Margarita

Jessica Levinson, MS, RD, CDN
Culinary Nutrition Expert

Soconut Summer Cocktail

Ginger Hultin, RD
Champagne Nutrition

Frozen Mango Coconut Daiquiri

Marisa Moore, RD
Marisa Moore Nutrition

low sugar margarita

Low Sugar Beet Margarita

Kelly Jones, MS, RD, CSSD

healthy spritzer

Pinot Grigio Melon Ball Spritzer (and more!)

Abbey Sharp,RD
Abbey's Kitchen

Abbey also shares tips for choosing lower calorie cocktails, a Mango Kombucha Margarita and a Watermelon Mojito!

cucumber herb spritzer

Cucumber Herb Champagne Sparkler

Sharon Palmer, RD
The Plant Powered Dietitian

skinny margarita

Skinny Margarita

Christy Brissette, MS, RD
80 Twenty Nutrition

bourbon iced tea

Bourbon Iced Tea

Elizabeth Shaw, MS, RD
Shaw Simple Swaps

The next two are mocktails, but do as you please - add your favorite liquor or sip as is.

Berry Lavender Lemonade

Katie Pfeffer-Scanlan, RD
One Hungry Bunny

Strawberry Blood Orange Mocktail (and more!)

Lindsey Janiero, RD
Nutrition to Fit

 

Thank you to all the fabulous RDs who contributed recipes to this post! Be sure to check out their sites for more recipes and nutrition tips!

8 Tips to Reduce Food Waste in Your Kitchen & Spring Vegetable Lasagna

Happy Earth Day! It was a beautiful day here in Bozeman. I spent the day outside biking, floating, and relaxing. How was your Earth Day Weekend?


 
 

In honor of Earth Day, this month's Recipe Redux challenged dietitians and healthy food bloggers to make a recipe in ways that prevent food waste. This is the first Recipe Redux I've participated in and am excited to have partnered with Katie Pfeffer-Scanlan, a Colorado dietitian and food blogger at One Hungry Bunny Preventing food waste is important to me, so I included a few tips and Katie created an amazing lasagna recipe using vegetable scraps.


I’m a big proponent of reduce, reuse, recycle and I love applying it in the kitchen. It’s estimated that approximately 30-40% of food produced for human consumption is wasted -from farms to processing facilities to grocery stores and restaurants and even in our own homes. Food waste is a national concern not only because of the millions of Americans going hungry each day but also because of the economic and environmental impacts. So...

 

Why Should We Care About Food Waste?

 

When we waste food, we’re also wasting valuable natural resources, including land, water, labor, and energy…

  • 25% of our freshwater supply and 300 million barrels of oil are used to produce food that is wasted
     

Food waste is a huge contributor to methane production...

  • Landfills are one of the largest sources of methane production in the country and food waste is the largest component filling up our landfills.
  • According to National Geographic, “Producing the food we throw away generates more greenhouse gases than most entire countries do,” that’s 135 million tons of greenhouse gases each year.

 

Over 40 million Americans continue to go hungry each day…

  • That’s 1 in 7 people going to bed without dinner or not knowing where their next meal will come from

 

We’re throwing money in the trash...

  • As a country, $250 billion dollars each year, to be exact.
  • The average family in the U.S. throws away an average of $640 each year in food waste alone.

 

(You can read more here, here, and here.)

 

Did you know 39% of food wasted is fruits and vegetables?

As much as it bothers me to see someone de-stem a strawberry along with another good ½ inch of perfectly edible strawb, or to see someone throw out a whole broccoli stalk and only eat the tree tops, I know there are things I can be doing better as well. There are plenty of reasons to waste less, and I think we can all do our part.

In this recipe, Katie geniusly blended up her leftover veggie scraps to make an amazing lasagna and put her perfectly good vegetable scraps to good use. She then used her leftover ricotta to make cheesecake squares and her leftover blended veggies in paella. The girl’s a genius!

spring lasagna.jpeg

 

How Can I Do My Part?
8 Tips to Reduce Food Waste in Your Kitchen

  1. Leave the skins on your potatoes
    Not only is peeling the skins off your potatoes wasteful, but also strips the vegetable of it’s amazing fiber content.

  2. Use the stems of chard, spinach, kale and other veggie scraps in smoothies, pastas, soups, sauces, casseroles, and lasagnas

  3. Buy multi-purpose ingredients
    Choose ingredients that can be used in multiple recipes. Instead of letting your leftover ricotta sit for weeks until it gets moldy try making lasagna, cheesecake bars, muffins, pancakes, or a sandwich spread.

  4. Save your scraps
    Just like Katie did, you can puree your veggie scraps for a lasagna or paella or use the scraps to make a soup stock.

  5. Go to the grocery store with a plan
    Meal planning and meal prep are great for organization, family dinners, weight loss, and overall nutrition and also help to reduce our waste from the start. Without a plan, it’s more likely our produce will get left to rot in the fridge.

 
If you need help with meal planning, getting back on track, or getting more organized, check out my meal plan subscriptions  here . Sign up for your Free Trial (no credit card required!).

If you need help with meal planning, getting back on track, or getting more organized, check out my meal plan subscriptions here. Sign up for your Free Trial (no credit card required!).

 

 

6. Repurpose your leftovers
I can only eat the same meal over and over for so many days in a row. But by repurposing your meats, beans, soups, roasted veggies, whole grains, etc. you can easily create a brand new meal from the same delicious leftovers.

7. Use your freezer
Preserve your leftovers, meat, bread, baked goods, and soups by tossing them in the freezer to eat later on. If bananas, strawberries, peaches, etc. are starting to go- slice them up and throw them in the freezer too. They’re great in smoothies, purees, or dessert sauces.

8. Don’t be picky about sell-by dates
Buy the milk that ‘expires’ today, it’s likely on sale and will last another week, otherwise it will just get thrown out!

 

 

And now for the recipe... Be sure to check out Katie's site for more healthy and delicious meal ideas. Enjoy!


spring lasagna.jpeg

Healthy Spring Vegetable Lasagna

Prep Time: 15 minutes
Cook Time: 50 minutes
(Total Time: 1 hr, 5 mins)

*Note: This recipe requires a few different steps. To shorten cooking time, prepare the filling and tomato sauce earlier in the day or the night before.

 

Ingredients

12 "no boil" lasagna noodles
1/2 cup shredded mozzarella cheese, part skim (set aside)

Tomato Sauce*:

1 tablespoon extra virgin olive oil
1 28-ounce can of diced tomatoes, no salt added
1 clove garlic, minced
1/2 teaspoon crushed red pepper flakes
Additional vegetable scraps of your choice, optional

Vegetable Filling:

1 tablespoon extra virgin olive oil
2 cloves garlic, minced
1 large head of broccoli, finely chopped (stalks and leaves too!)
1 cup green peas, thawed if frozen
4 cups raw spinach leaves
1/2 cup vegetable scraps of your choice**
1 teaspoon dried basil
1 teaspoon dried oregano

Ricotta Filling:

2 cups low fat ricotta cheese
1 cup whole milk ricotta cheese
2 tablespoons lemon juice

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. In a 3-quart saucepan, heat the olive oil on medium high. Saute the garlic and red pepper flakes for 30 seconds to 1 minute until fragrant.
  3. Stir in the tomatoes and vegetable scraps. Simmer for 5-10 minutes. Stir often, breaking up the tomato pieces with a large spoon to make a sauce. Remove from heat and set aside.
  4. To make the ricotta filling, combine the ricotta cheeses and lemon juice in a medium bowl. Stir to combine. Set aside.
  5. In a large nonstick skillet or saute pan, heat 1 tablespoon of olive oil on medium high heat. Saute the broccoli, peas, and vegetable scraps for about 5-7 minutes to soften.
  6. Add in the garlic, dried herbs, and spinach. Cook for only 1-2 minutes (to keep the garlic from burning) until the spinach leaves have wilted. Remove from heat and set aside.
  7. In a 9 x 13 oven-safe baking dish, pour in tomato sauce to just cover the bottom (about 1/2 to 1 cup). Layer the lasagna noodles crosswise to fill across the width of the pan, should be about 3-4 noodles each layer.
  8. Next, cover the noodles with a layer of the ricotta filling and then the vegetable filling. Repeat until you have three to four complete layers of noodles.
  9. Top with remaining sauce and sprinkle with the mozzarella cheese. If the lasagna looks dry, feel free to pour in up to 1/2 cup water to soften the noodles prior to cooking.
  10. Cover with tin foil that is lightly greased with cooking spray (this prevents the cheese from sticking to the foil).
  11. Bake for 30-40 minutes covered, then 5-10 minutes uncovered. Let the lasagna sit for a few minutes out of the oven before serving (this allows the noodles to soften more just before serving).

Notes:
*If you prefer store bought sauce, replace the sauce portion with your favorite brand.
** For the scraps, feel free to pulse in a food processor to finely chop.

 

Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian with over five years experience in the inpatient clinical setting and now expanding her expertise in the health and wellness industry as a recent transplant to Boulder, CO. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on FacebookInstagram, and Twitter.