Apple cider vinegar (ACV) is a cost-effective and multipurpose ingredient known for its diverse applications, from household cleaning to enhancing health. Rich in vitamins and minerals such as calcium and magnesium, ACV can be a valuable addition to your daily regimen. Whether you’re seeking an insect repellent, a natural remedy for hiccups, or a solution for scalp issues, diluted ACV might be just what you need.

Teeth Whitening

While apple cider vinegar can have a bleaching effect on teeth, its acidic nature can erode tooth enamel, leading to potential damage and increased sensitivity. Thinning enamel may also cause more yellowing over time. The American Dental Association does not endorse using ACV to clean toothbrushes. If you wish to improve oral health with ACV, consult with a dental professional first. It may help with plaque and gingivitis, especially for those using electric toothbrushes who cannot access specialized oral care.

Supports Weight Loss

Acetic acid, a key component of ACV, can aid in weight loss. Regular consumption of raw ACV has been linked to reductions in body mass index (BMI), body fat, and waist/hip circumference. ACV slows digestion and may boost satiety hormones, contributing to weight management. For best results, incorporate one to two tablespoons of ACV into water daily and combine it with a balanced diet and exercise. Avoid tooth enamel erosion by using a straw.

Regulates Blood Sugar

ACV may help control blood sugar levels by improving insulin sensitivity. Those with hormone resistance or prediabetes might benefit from a teaspoon of ACV mixed with water before high-carb meals. ACV can reduce blood sugar spikes by affecting carbohydrate digestion and absorption. Other types of vinegar can also offer similar benefits if ACV is unavailable.

Alleviates Constipation

The pectin in ACV can aid in relieving constipation by promoting bowel movements and reducing intestinal inflammation. For natural relief, mix two tablespoons of ACV with water and drink it, possibly sweetened with apple or grape juice if the taste is strong. Overuse can lead to diarrhea, but ACV’s antibiotic properties might help with diarrhea caused by spoiled food or infections.

Improves Scalp and Hair Health

Though research is limited, diluted ACV is often recommended for addressing scalp issues like product buildup, itchiness, and dandruff. ACV may enhance hair pH balance, reducing breakage and frizz. To use, mix four tablespoons of ACV with 16 ounces of water and apply as a pre-shampoo treatment or post-conditioner rinse twice a week. If irritation occurs, adjust the concentration or frequency.

Enhances Skin Conditions

ACV is popularly used as a remedy for various skin issues, including eczema, acne, wrinkles, and sunburn. While it can help with sunburn and pimples, undiluted ACV can worsen eczema and cause burns. For itchy bug bites, add two cups of ACV to a bath or apply diluted ACV directly to the affected area. Always perform a patch test first and consult a dermatologist for serious conditions.

Eases Leg Cramps

Consuming pickle juice, rich in acetic acid, can reduce leg cramps quickly. If cramps occur, sip a glass of warm water mixed with two tablespoons of ACV and a bit of honey. This remedy may not be suitable for individuals with gastroesophageal reflux disorder or high blood pressure. Consult a dietitian for alternative solutions.

Soothes Coughs and Sore Throats

ACV’s antimicrobial properties make it a traditional remedy for sore throats and coughs. Mixing two tablespoons of ACV with warm water, honey, and optional ginger or cayenne pepper can help alleviate symptoms. Gargling with diluted ACV may also provide relief, but avoid undiluted vinegar to prevent irritation.

Fights Infections

Historically, vinegar has been used to treat wounds due to its antiseptic properties. ACV can combat fungal and bacterial infections and serve as a food preservative. While some people use it for ear infections or UTIs, scientific evidence supporting these uses is limited.

Lowers Cholesterol

ACV may help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol levels. Regular consumption has been linked to reduced cholesterol and triglyceride levels. Those with health issues should consult a doctor before adding ACV to their diet. Combining ACV with a heart-healthy diet can further support cardiovascular health.

Curbs Hiccups

A teaspoon of ACV might alleviate hiccups by stimulating receptors that affect muscle contractions. Mix ACV with water to avoid throat irritation and drink it slowly. This remedy is anecdotal, and its effectiveness can vary.

Boosts Energy

ACV’s amino acids, enzymes, and potassium may help combat fatigue caused by intense exercise or stress. The antioxidants in ACV can support blood pressure regulation and stabilize blood sugar, potentially improving overall vitality. Consider supplementing with ACV or B vitamins if feeling tired after meals.

Fades Bruises

ACV’s anti-inflammatory properties might speed up the healing of bruises by improving blood flow and breaking up blood clots. Apply a solution of ACV as a compress or make a paste with petroleum jelly for smaller bruises. Improvement should be noticeable within a few days.

Reduces Bloating and Indigestion

ACV may help with bloating and indigestion, though evidence is mainly anecdotal. The “mother” in ACV is believed to support gut health by promoting beneficial bacteria. For relief, mix a tablespoon of ACV with warm water before or after meals. Monitor your body’s response to avoid worsening acid reflux.

Types of Apple Cider Vinegar

Unfiltered ACV is cloudy and contains “the mother,” a mix of raw enzymes and bacteria with probiotic benefits. Filtered and pasteurized ACV is clearer and may be less expensive. ACV is also available in pill, powder, and gummy forms, but it’s essential to check with your healthcare provider before starting any supplements.

Dosages and Usage

Dosage varies depending on the intended use. For general health benefits, drinking one to two tablespoons of diluted ACV twice a day is generally safe. For topical applications, such as hair rinses and foot soaks, use as directed. Prolonged high doses may lead to low potassium levels and other issues.

Risks and Precautions

ACV offers many benefits, but safety is crucial. Undiluted ACV can cause skin burns, and those with hypokalemia or certain medications should consult a healthcare provider before use.

　　Protein is a crucial macronutrient for building muscles and supporting numerous bodily functions.While the body produces some amino acids,others must come from dietary sources.Depending on factors like health,age,and activity level,protein needs can vary from 0.8 grams/kg to 2 grams/kg.Fortunately,a variety of delicious,high-protein foods can help meet these needs.

　　Lentils

　　Lentils are a fantastic source of protein and fiber.A 100-gram serving provides about 9 grams of protein,and a full cup offers 17.9 grams.Besides being protein-rich,lentils are packed with iron,copper,manganese,phosphorus,and folate.These nutrients support red blood cell production,improve blood flow,and may reduce the risk of heart disease.Folate is also crucial for preventing neural tube defects during pregnancy.

　　Cheese

　　Cheese is an excellent protein source,with harder cheeses generally containing more protein.Parmesan leads with about 10 grams of protein per ounce,while Swiss,cheddar,and mozzarella offer 7-8 grams.Cheese is also rich in calcium,iron,phosphorus,riboflavin,and vitamin B12.The protein casein in cheese digests slowly,providing a steady supply of amino acids for muscle maintenance.

　　Bison

　　Bison is a lean alternative to other red meats,with a four-ounce patty containing around 17 grams of protein and just 6 grams of fat.It is also an excellent source of vitamin B12,which is essential for red blood cell formation.This makes bison a nutritious option for those seeking a lower-fat meat choice.

　　Peas

　　Peas are gaining popularity for their protein content,particularly among athletes.Black-eyed peas,for instance,offer about 11 grams of protein per cup.They are also rich in essential vitamins and minerals such as thiamine,folate,niacin,phosphorus,and zinc,which support cell growth and overall health.

　　Chicken

　　Chicken breast is a protein powerhouse,providing about 20 grams of protein per 100 grams,similar to turkey breast.It is a complete protein source,containing all essential amino acids,including tryptophan,which aids in regulating sleep by converting serotonin into melatonin.

　　Peanut Butter

　　A two-tablespoon serving of peanut butter delivers around 7 grams of protein.Opting for natural varieties helps avoid excess saturated fats while providing beneficial unsaturated fats.Peanut butter also offers fiber,vitamin E,magnesium,potassium,and zinc.Magnesium,in particular,is crucial for over 600 biochemical reactions in the body.

　　Soybeans

　　Soybeans are a top plant-based protein source,with one cup of boiled soybeans providing more than 20 grams of protein.Soybeans contain glycinin and conglycinin,though raw soybeans have higher protein content than cooked ones.Soy-based products like tofu and soy milk can also provide these valuable nutrients.

　　Oysters

　　Seafood,including oysters,is high in protein.Cooked Pacific oysters offer about 19 grams of protein per 100 grams.They are also a good source of zinc,vitamin D,potassium,iron,and niacin,making them a nutritious addition to any diet.

　　Chia Seeds

　　Chia seeds are a protein-rich superfood,with 16.5 grams of protein per 100 grams.They are also high in fiber,omega-3 fatty acids,and various vitamins and minerals.This combination helps prevent dyslipidemia and insulin resistance and increases satiety,which can aid in weight management.

　　Milk

　　Milk is another excellent source of protein,primarily in the form of casein,the same protein found in cheese.It is ideal for muscle building and overall health.In addition to protein,milk provides calcium and probiotic bacteria,which support bone health and gut function.Many Americans do not consume enough calcium,which can lead to bone density loss and other issues.

　　Incorporating these high-protein foods into your diet can help you meet your protein needs effectively while also providing additional health benefits.

　　With a wide array of protein powders available today,each serves unique health purposes,whether you’re aiming to build muscle,lose weight,or meet dietary needs.Here’s a breakdown of the most popular protein powders and their benefits,including options for those with dietary restrictions.

　　Types of Protein Powder

　　Protein powders generally fall into three categories:hydrolysates,concentrates,and isolates.Hydrolysates are created through the breakdown of amino acid bonds by acids and enzymes,resulting in smaller amino acid chains that are absorbed more quickly by the body.Concentrates are produced by heating and acidifying food to extract protein,containing about 60-80%protein with the remainder as fats and carbs.Isolates undergo additional filtering to remove most fats and carbs,providing a nearly pure protein product.

　　Whey Protein

　　Whey protein is the most commonly used protein powder,derived from the liquid remaining after milk curdles during cheese production.It boasts high levels of branched-chain amino acids(BCAAs),especially leucine,which promotes muscle growth and recovery.While whey protein is effective for muscle building and weight loss,it is an animal product containing lactose,making it unsuitable for vegans and those with milk allergies.

　　Casein Protein

　　Like whey,casein protein comes from milk but is digested more slowly.Casein forms a gel-like substance in the stomach,providing a gradual release of amino acids.It is particularly effective for muscle building over extended periods.However,some research suggests casein may be more beneficial than whey on a caloric deficit diet.

　　Egg Protein

　　Egg protein powders are made from egg whites,removing the yolks.They are highly efficient for muscle building due to their high leucine content,second only to whey protein.Egg protein is a suitable alternative for those with milk allergies who still want to build muscle mass.

　　Soy Protein

　　Soy protein is a popular vegan alternative that contains all nine essential amino acids.It may also offer potential cancer-reducing benefits.However,soy contains isoflavones,which can affect hormone levels.Though occasional use is generally safe,excessive consumption may warrant caution.

　　Hemp Protein

　　Hemp protein powder is another plant-based option rich in essential amino acids.It is easily digestible,making it a good choice for those with sensitive stomachs.However,hemp protein is high in fat,which might not be ideal for those focused on weight loss.

　　Pea Protein

　　Pea protein,made from yellow split peas,provides high fiber and protein content and includes all essential amino acids except one.Research indicates that pea protein can increase muscle thickness comparably to whey protein,though it is digested more slowly than whey.

　　Rice Protein

　　Rice protein powder,particularly brown rice,contains all essential amino acids but has lower lysine levels,which may affect protein synthesis.Despite this,when paired with other protein sources,rice protein is a viable option.Comparatively,rice protein and whey protein offer similar benefits in muscle strength and recovery.

　　Mixed Proteins

　　Some protein powders combine multiple sources to offer a comprehensive nutrient profile.Vegan blends might include rice,pea,hemp,chia seeds,flax seeds,quinoa,or alfalfa,often providing slow digestion.Other mixed proteins combine whey with high-carb ingredients,suitable for weight gain but potentially containing additives and artificial sweeteners.

　　Potential Risks

　　Despite their benefits,protein powders can have drawbacks.Physicians often advise using protein powders sparingly and under supervision due to the lack of long-term research on high-protein diets.Additionally,the Clean Label Project has reported that some protein powders contain contaminants linked to cancer and disease.Always check for purity and quality before choosing a brand.

　　Choosing the right protein powder depends on your specific goals,dietary restrictions,and preferences.By understanding the benefits and limitations of each type,you can make an informed decision to support your health and fitness objectives.

　　Kettlebells offer a versatile addition to any home gym.Their compact size and the dynamic nature of the exercises they support make them ideal for both cardiovascular and strength training.

　　The Appeal of Kettlebells

　　Kettlebells have been a staple in strength training since the 19th century,originally used by strongmen and now popular in modern fitness routines.Their rise in mainstream gym culture has led many to incorporate them into their home workouts as well.

　　How Many Kettlebells Do You Need?

　　One of the advantages of kettlebells is that you don’t need an extensive collection to achieve a comprehensive workout.Unlike dumbbells,which require multiple sizes for different exercises,or barbells,which need various weights and a substantial workout space,a single kettlebell can provide a full-body workout.Beginners are often advised to start with a 15 to 20-pound kettlebell for women and up to 35 pounds for men.If additional weights are needed,you can always acquire more later.

　　Who Can Use Kettlebells?

　　Kettlebells are suitable for full-body workouts,enhancing muscle strength,joint health,and cardiovascular fitness.They are excellent for improving balance and posture due to their dynamic movements.However,it’s crucial to consult a physician before starting any new exercise regimen,especially if you have pre-existing conditions like osteoporosis.Using excessively heavy kettlebells or relying on momentum rather than muscle strength can lead to injuries.

　　Proper Form is Essential

　　Maintaining proper form is crucial when using kettlebells.The forward placement of the kettlebell requires your body to counterbalance,which typically enhances posture.However,using a weight that’s too heavy can lead to overcompensation,potentially causing back,neck,or rotator cuff injuries.Always generate movement from your legs and hips rather than your lower back.

　　Benefits of Kettlebell Workouts

　　Kettlebell exercises engage multiple muscle groups simultaneously,which can reduce workout time and increase functional strength.Just gripping the kettlebell works your abdomen,legs,back,shoulders,and arms.Adding dynamic movements further engages additional muscles,making kettlebell workouts highly effective.

　　Can You Get a Full Workout With Kettlebells?

　　Absolutely.Kettlebell exercises can provide a complete body workout,addressing both muscle strength and cardiovascular fitness.However,to meet the CDC’s recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic exercise per week,you might need to combine kettlebell workouts with other activities.For instance,a mix of brisk walking and kettlebell sessions can be more balanced and sustainable.

　　Key Kettlebell Exercises

　　•Turkish Get-Up:This exercise works the abs,shoulders,and hips while improving coordination and balance.Start lying on your back with a kettlebell in one hand.Perform a series of movements to rise to a lunge position while keeping your gaze on the kettlebell.

　　•Farmer Walk:This simple yet effective exercise involves walking while holding a kettlebell in each hand.Maintain good posture with shoulders down and back.It can also be performed with dumbbells or other weights.

　　•Goblet Carry:Hold a kettlebell close to your chest with both hands and walk across the room.Keep your elbows tucked and shoulders back.This can also be done with a dumbbell.

　　•Goblet Squat:Hold the kettlebell in front of you and perform a squat.This targets the lower body,back,and core.Pause at the bottom before standing back up.

　　•Kettlebell Swing:Often considered the ultimate kettlebell exercise,swings involve swinging the kettlebell from between your legs to chest height.Proper technique is essential to avoid injury.Consult instructional videos or a trainer to ensure correct form.

　　Incorporating kettlebells into your routine can provide a well-rounded,efficient workout that enhances both strength and cardiovascular health.

　　Dumbbells are a versatile piece of exercise equipment that can deliver a full-body workout.Available in various weights,dumbbells are ideal for targeting specific muscles and can be used effectively at both home and in the gym.For those looking to enhance their strength training routine,incorporating dumbbells can be a great addition.

　　Getting Started

　　For beginners,dumbbells can be less intimidating than other resistance equipment like barbells or kettlebells.Focus on proper form to maximize benefits and reduce the risk of injury.Position yourself in front of a mirror to ensure your technique is correct,as movements can often feel different than they appear.Use controlled movements to avoid relying on momentum,and seek out instructional videos to guide you in developing good habits.

　　Choosing the Right Weight

　　Selecting the right dumbbell weight involves some experimentation.Choose a weight that allows you to complete two to three sets of approximately 8 repetitions with good form.To challenge your muscles without needing frequent adjustments,opt for a weight that makes it difficult to complete a full three sets of 12 reps.When you reach this point,it’s time to increase the weight.

　　Increasing Weight

　　To build strength,you can either increase the weight of the dumbbells or work the muscles to fatigue.Metabolic overload,achieved by performing as many reps as possible while maintaining proper form,enhances muscle growth by improving glycogen storage in muscle cells.

　　Dumbbells vs.Kettlebells

　　Kettlebells can engage multiple muscle groups with a single exercise,making them popular for home workouts.They work your abs,arms,legs,and back by challenging your muscles to stabilize the weight.However,kettlebells can be riskier for those with balance issues or those who might misuse momentum.Dumbbells offer a more controlled movement,making them a safer option for many.

　　Dumbbells vs.Barbells

　　While barbells are ideal for lifting heavy weights and require specialized equipment like a squat rack or bench,dumbbells offer flexibility in smaller spaces.Dumbbells provide a greater range of motion and allow you to isolate individual muscle groups,which can help address imbalances that might occur when using a barbell.

　　Squats

　　Begin with your feet shoulder-width apart and hold a dumbbell in each hand by your sides.Lower yourself as if sitting in a chair,keeping your movements slow and controlled.Pause at the bottom,then return to the starting position.This exercise targets the lower body and core.

　　Hip Thrusts

　　Lie on your back with your knees bent and feet flat on the floor.Place a dumbbell on your hips and hold it in place with your hands.Engage your abs and glutes to lift your hips off the floor.Pause briefly at the top,then lower your hips back down.Avoid using your lower back for the lift and stop if you experience any sharp pain.

　　Seated Curls

　　Sit upright with your feet flat on the floor.Hold a dumbbell in each hand with your palms facing out.Curl the weights towards your chest,keeping your elbows close to your body.After completing one set,switch your hand position so your palms face backward for the next set.

　　Lateral Raise

　　Stand with your feet shoulder-width apart and hold dumbbells at your sides.Lift your arms straight out to the sides until they are just above shoulder level.Keep your elbows relaxed and avoid using momentum.Pause at the top before returning to the starting position.Lighter weights are usually needed for this exercise to maintain proper form.

　　Pullover to Curl

　　Lie on the floor with your knees bent and feet flat.Hold a dumbbell with both hands above your head.Pull the weight up until it is above your chest,then curl your upper body up,bringing the weight with you.Pause briefly before lowering back to the starting position.This exercise combines elements of both the pullover and curl for a compound movement.

　　The bench press is a fundamental exercise that builds strength in the chest,back,shoulders,and arms.Whether you’re a seasoned powerlifter or simply aiming to boost your overall fitness,the bench press can be highly effective.Incorporating different variations can keep the exercise engaging and target muscle groups that the traditional bench press might not fully address.

　　Flat Bench Press

　　The classic flat bench press targets the chest,deltoids,biceps,and triceps.To perform this exercise,lie flat on a bench and lift the barbell from the rack above your chest.Grip the bar with hands slightly wider than shoulder-width apart.Lower the bar to your chest and then press it upwards until your arms are fully extended.Repeat this motion.

　　Close or Narrow Grip Bench Press

　　The close grip bench press involves using a narrower grip compared to the flat bench press.This variation primarily focuses on strengthening the triceps,similar to a triangle pushup,but also engages the chest and shoulders.Start as you would with the standard bench press but place your hands closer together,just inside shoulder width.Execute the press with the same form as the traditional bench press.

　　Reverse-Grip Bench Press

　　The reverse-grip bench press is a variation where the grip is altered so that the palms face towards the feet.This grip changes the dynamics of the lift,increasing elbow tucking and emphasizing the upper chest,biceps,and front deltoids.Be prepared for the barbell to travel more horizontally during this exercise.

　　Dead Bench Press

　　The dead bench press begins from a dead stop at the safety pins of a power rack or cage,set near chest level.Start with bent elbows and lift the barbell in a typical pressing motion before returning it to the pins.This exercise trains explosive pushing strength and requires a pause at the pins before each repetition.

　　Incline Bench Press

　　To target the upper chest and triceps more effectively,try the incline bench press.Set the bench at a 15 to 30-degree angle and use an overhand grip.Lower the barbell to your sternum while keeping your shoulder blades and glutes on the bench throughout the exercise.

　　Decline Bench Press

　　The decline bench press is the reverse of the incline version and focuses on the lower part of the pectoralis major.Lie on a decline bench with your feet secured under a brace.Use a wide overhand grip to lift the barbell,but avoid an excessively wide grip to maintain proper range of motion.

　　Glute Bridge Bench Press

　　In this variation,use two dumbbells instead of a barbell.Begin in a glute bridge position with your shoulders resting on a bench.Hold a dumbbell in each hand with elbows bent and press the weights upward until your arms are fully extended,then lower them back to your chest.This exercise strengthens the chest and deltoids while engaging the core muscles.

　　One and One-Quarter Bench Press

　　Also known as a partial rep,this variation involves performing a partial rep after each full bench press.Typically,this means lifting the barbell a quarter of the way up before completing the full repetition.Adding partial reps can significantly boost triceps strength and size but may increase shoulder stress.

　　Paused Bench Press

　　Unlike the traditional bench press where the barbell is immediately lifted after lowering,the paused bench press involves holding the barbell at the chest for a brief moment before pressing it up.This pause helps assess form and prevents using momentum to lift the bar,providing benefits even for non-competitive lifters.

　　Stability Changes

　　For added challenge,you can replace the bench with a stability ball to increase the instability of the exercise.Many lifters also opt for dumbbells instead of a barbell to enhance this effect.Perform the bench press as usual,but with the added instability to engage more stabilizing muscles and improve overall balance.