Ask Dr. Etingin: Apple Cider Vinegar; Boosting Energy
Q: I’m thinking about adding apple cider vinegar to my diet. How much should I use to get the best weight-loss results?
A: There are many theories today that acetic acid, a short-chain fatty acid in apple cider vinegar, helps reduce belly fat, boosts metabolism, suppresses appetite, and helps maintain healthy blood pressure. It may do these things, but these theories have not yet been proven.
The problem with apple cider vinegar is that people treat it like a cure-all. They take too much of it and get sick, or they ignore the importance of eating a healthy diet and exercising, thinking the apple cider vinegar is all they need.
The truth is, a small amount added to a healthy daily diet and exercise routine can help with weight loss, but it must be just that: a small amount as part of a more holistic approach to health.
Add a tablespoon of it to 8 ounces of water or another drink each day. Some people consume two tablespoons, but spread them across two 8-ounce glasses throughout the day. Or, add it to olive oil and use it as your salad dressing.
Beware that the acid in apple cider vinegar can cause a burning sensation in your throat and, for people who suffer from acid reflux, it may bring on symptoms. Too much of it has caused nausea in some people, so limit your intake to small daily doses.
Q: I often feel tired. What are the best foods for boosting my energy level?
A: First, see your health-care provider to be sure there isn’t a more serious issue going on. Following that, there are many foods you could add to your diet to maintain a healthy energy level and others you could take away that zap energy.
Start by staying properly hydrated. Try to consume eight to 10 8-ounce glasses a day—more if you are sweating or exercising. If you’re someone who is not often thirsty, try tracking your intake in a notebook or setting the timer on your cell phone.
Caffeine can keep you alert, but has no nutritional value. Green, black, white, and oolong teas are good nutritional choices as they are high in antioxidants.
Foods that are nutrient rich and can help you maintain a high energy level contain a variety of vitamins (A, B, C, E, and K), antioxidants, and minerals such as magnesium, calcium, and iron. High on this list are fatty fish, such as salmon and tuna, nuts, leafy greens, such as spinach and kale, cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower, yogurt (with live active cultures), and bananas.
Foods that zap energy and should be reduced or eliminated from your diet, if possible, include refined grains (white bread, plain bagels, white rice), and sugar (cakes, cookies, donuts) or salt (chips, fries). Keep added sugars to less than 10 percent of your daily caloric intake, based on a 2,000-calorie-a-day diet, and keep added salt to zero.
If you follow a high-quality, nutrient-rich diet and stay hydrated, you should have the energy you need all day long.
—Editor-in-Chief Dr. Orli Etingin, MD
The post Ask Dr. Etingin: Apple Cider Vinegar; Boosting Energy appeared first on University Health News.
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