Save the Planet & Live Sustainably

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Month: November 2023

gift boxes on brown wooden board

Sustainable Holiday Season Shopping: 5 Pitfalls & 5 Must-Do Tips

As the festive season approaches in most Western nations, we’re gearing up for the holiday shopping extravaganza—Christmas, Boxing Day, and the inevitable January sales.

Whether you’re on a gift-hunting spree for loved ones or treating yourself to a little indulgence, the big question is: Can we all shop more sustainably this time around?

My approach to shopping, especially when it came to buying gifts, used to be pretty straightforward—I’d quickly run through a mental checklist:

  1. Will the recipient like it?
  2. Is it convenient to buy?
  3. Does it fit within my budget?

Being an eco-conscious shopper wasn’t exactly on my radar. But I’ve transformed!

Instead of chasing convenience or seeking out the best deals, I’m making a conscious effort to prioritize sustainability and ethics in my holiday shopping journey.

In fact, I’ve come to realize that I’m more than willing to invest extra time and money if it means making choices that are good for the environment. It’s a shift in mindset that brings me here today, excited to delve into the realm of conscious consumerism and share not just the ‘what’ but the ‘how’.

So, in this article, join me as I outline 5 Don’ts and 5 Do’s, guiding you through the process of purchasing eco-friendly presents and embracing the role of a conscious consumer.

Don’t discard: give purpose to already-bought gifts

Don’t part ways with the gifts you’ve already snagged for the upcoming holiday season. Whether you dove into early January sales or got a head start on your festive shopping, hang on to those purchases, even if they don’t quite meet eco-friendly standards.

Consider the journey these items took—from concept to creation, involving a complex process and a variety of resources.

person in white shirt and red pants holding white boxes
Photo by Anastasia Shuraeva on Pexels.com

The production of any product entails stages, each demanding human, material, and natural resources.

Commutes to work, the creation of materials like paper, aluminium, iron, and copper, plus the utilization of water, fossil fuels, and electricity—all contribute to the product’s environmental footprint.

Discarding these brand-new items prematurely only adds an unnecessary burden on our planet, contributing to greenhouse gas emissions.

If the thought of gifting non-eco-friendly items doesn’t sit well with you, consider alternatives. Donate them to charities or share the joy by giving them to neighbours or those in need for free.

Remember, one person’s discard could be another’s cherished find.

Don’t buy any shiny packaging

When it comes to gift-giving, the allure of shiny packaging is hard to resist. But before you succumb to the sparkle, take a moment.

That stack of wrapping papers, gift bags, ribbons, bows, tags, and cards from last year? Give them a second life before rushing to buy anything new. Unused items gathering dust on the shelf won‘t bring joy to anyone.

And if you must buy, steer clear of the glittery, sparkly, or shiny options. Shockingly, many types of wrapping paper can’t be recycled due to plastic coatings, foil, or glossy finishes.

person wrapping white box
Photo by Cottonbro Studio on Pexels.com

In the UK alone, a whopping 300,000 tonnes of card packaging—weighing as much as 2 million reindeer—are generated during the holidays. Unfortunately, over 80% of it ends up in landfills, slowly degrading and harming the environment, including our oceans and marine life.

Opt for recyclable packaging; many products now feature a recyclable sign, including holiday cards and wrapping materials.

But beware of aspirational recycling—remove any tape from used wrapping papers before recycling to avoid doing more harm than good.

Don’t forget, you don’t always need fancy packaging. Get creative!

Use everyday items like newspapers, leaflets, tea towels, jars, tins, reusable bags, and even snack bags to wrap your gifts. Check out the video below for some inspiring ideas!

Don’t buy products with excess packaging

In the world of shopping, less is definitely more!

Buying over-packaged products might seem convenient, but it translates to more layers of waste.

Sure, recycling is an option, but let’s not forget the golden trio of waste management: Reduce, Reuse, and Recycle. The eco-savvy move? Start by refusing to buy goods drowning in unnecessary packaging.

Think about it—do you want to pay for the real deal or for the excessive layers of wrapping?

Imagine if price tags detailed the cost of the product versus the cost of its extravagant packaging. The basic protective layer is necessary, but what about the excess? Not so much.

As conscious consumers, let’s resist the allure of beautiful, extravagant packaging. It’s akin to single-use plastics—once the gifts are unveiled, the packaging is headed straight for the bin, and most of it can’t be recycled.

Let’s be smart shoppers—opt for products that flaunt their substance, not their excess wrapping.

Don’t get greenwashed 

When it comes to eco-conscious shopping, beware of the term ‘greenwash‘.

It’s when companies or organiastions toss around misleading statements about their environmental efforts to make their products appear ethical, sustainable, or eco-friendly.

It’s a sneaky game of smoke and mirrors meant to entice unsuspecting customers.

When you’re out shopping, keep an eagle eye on buzzwords that might be laced with greenwashing magic—terms like green, organic, all-natural, eco-friendly, non-toxic, biodegradable, and more. These labels aren’t just descriptions; they’re marketing strategies to sell you more.

Fortunately, some certifications can be trusted to separate the green from the greenwashed. Look out for logos like Certified B Corporation, Fairtrade International, RSPO, FSC, Soil Association (organic), EcoCert, and more.

These certifications aren’t just for show—they involve rigorous third-party audits, holding companies accountable.

B Corp logo
Source: Wikipedia

If you’re wondering how to verify a company’s green claims without these certifications, fret not. Apps like Good On You, Impact Score, and Beat the MicroBead (fight plastics in cosmetics) are your tech-savvy allies.

They simplify the verification process, providing you with valuable insights into a brand’s environmental practices.

For those who prefer a human touch, pick up the phone and ask the company directly about their sustainability efforts.

The fact: Greenwashing is illegal in the UK. Businesses must comply with the Green Claims Code published by the Competition and Markets Authority (CMA). If you suspect a company is up to greenwashing shenanigans, don’t hesitate to report it to the CMA.

Don’t get overwhelmed 

Ah, the holiday pressure to find that perfect gift—it can be downright stressful, especially during Christmas. The desire to express love and appreciation to our family and friends often adds to the frenzy.

But here’s a gentle reminder: the holiday season is about more than just the perfect present.

It’s a time to bask in the warmth of loved ones, creating memories and cherishing the moments spent together. Keep your feet on the ground and let the true essence of the season guide you.

Consider this: if your family and friends genuinely care about you, they wouldn’t want you to break the bank or stretch yourself thin in pursuit of the ideal gift.

A thoughtful gesture means more to them than the price tag. Plus, choosing sustainable gifts can open the door to a more eco-friendly lifestyle for your loved ones.

Imagine gifting:

  • A shampoo soap bar instead of shampoo in plastic bottles
  • A shower body brush made of natural fibre brushes instead of plastic
  • Wood cookware instead of plastic cookware
  • Toys made of wood that are certified by FSC instead of plastic
  • Loose tea in non-plastic packaging instead of tea bags full of microplastics

As you present these eco-friendly gifts, share the ‘why‘—explain the importance of avoiding plastics whenever possible. You might be surprised to find that your family and friends share the same environmental concerns.

So, don’t let the gift-hunting chaos overshadow the true joy of the season. Keep it simple, thoughtful, and filled with the spirit of togetherness.

Do plan ahead & shop by eco-values 

Planning ahead isn’t just about beating the holiday rush; it’s your secret weapon for curating meaningful and creative gifts.

In the whirlwind of time constraints, convenience often takes the lead, and the essence of thoughtful gifting can be lost.

By failing to prepare, you are preparing to fail.

Benjamin Franklin

Take a moment to envision the perfect eco-friendly gift. What matters most in your sustainability journey—animal rights, workers’ rights, carbon neutrality, business giving back, or the elimination of plastics?

Reflect on these values, and align your purchases accordingly. Aim for products that prioritize that value. If they happen to embrace other aspects of your eco-values, consider it a delightful bonus!

It’s all about making intentional choices that echo your convictions!

So, dive into your eco-values, plan with purpose, and let your gifts speak volumes about the values you hold dear.

Do buy secondhand

Embrace the thrill of the hunt—buying secondhand, especially from charity shops, is a triple win. It’s a nod to the environment, a pat on your wallet, and a meaningful contribution to a good cause.

My personal treasure trove includes unique clothing and kitchenware finds that breathe character into my space—pieces I’d never stumble upon in mainstream stores.

Here’s the beauty of it: there’s nothing amiss about snagging secondhand gems from charity shops or online thrift stores and turning them into thoughtful gifts.

The quality of secondhand goods today is remarkable—some are practically brand new or gently used. I call them preloved items, each with a story waiting to be continued by a new owner.

Beyond the personal touch, choosing used over new has a ripple effect. It slashes the likelihood of items ending up in landfills and curtails CO2 emissions.

For example: gifting a used cookbook to a friend could cut carbon emissions by one-fifth if more of us opt for preloved books over brand-new ones.

And for the perfect finishing touch, consider grabbing Christmas cards and wrapping paper from charity shops—another way to support charitable endeavours.

Do try DIY gifts 

There’s nothing quite like the magic of a DIY gift—it’s the embodiment of personal touch and thoughtfulness.

When you handcraft a present, you’re not just gifting an item; you’re giving someone a piece of your heart. It’s a gesture that says, ‘You’re extra special to me’, leaving behind a sentimental memory.

If the vast world of DIY seems overwhelming, start with something simple and heartwarming—like handmade festive cards. I cherish the ones I’ve received; each is a unique expression of warmth and care.

close up shot of a person making a christmas card
Photo by Anna Tarazevich on Pexels.com

When venturing into the realm of handmade gifts, consider your strengths.

Are you a master of homemade jams, biscuits, or cakes? Package them up as delightful presents. However, be mindful of taste preferences and allergies, especially when crafting consumable gifts.

If arts and crafts are more your speed—whether it’s knitting, pottery, ceramics, perfume, or jewelry making—create a gift that aligns with your family/friends’ taste in art or decor. Your creation could become a beautiful, personalised addition to their cosy home.

Alternatively, consider crafting a family photo album, a nostalgic treasure, especially for grandparents who appreciate printed photos over digital images.

Do experience gifts – creating lasting memories

Unlock the power of memories with experience gifts—gifts that offer more than just an item, but a profound, lasting experience.

Whether it’s a spa day, theatre tickets, National Trust gift cards, or online class memberships, experience gifts leave an indelible mark.

Research backs what many already feel: people often cherish experience gifts over material ones. Why? Because they foster a stronger social connection, cultivating a memorable relationship between the giver and the recipient.

But here’s a twist—have you ever considered being the creator of an experience gift?

Picture this: offering a personalized photo-shoot session if you’re a photography enthusiast or bringing the spa experience home if you’re skilled in massage therapy. Simple yet meaningful gestures like looking after your friends’ pets during a long holiday can be a cherished experience in itself.

You don’t have to break the bank for experience gifts. Instead, tap into your unique skills to gift your family and friends moments that will be etched in their hearts.

Do have a self-care routine: your fuel for thoughtful giving

In the hustle of gift-giving, self-care may seem unrelated, but it’s your vital weapon for aligning actions with values.

If you’re not kind to yourself, meeting others’ needs and championing sustainability becomes a challenging feat.

Self-care is not selfish. You cannot serve from an empty vessel.

Eleanor Brown

Even if it’s just five or ten minutes a day, carve out time for yourself.

Slow down, savor your favorite cuppa, flip through a few pages of your go-to magazine, stretch your body, meditate, or take a brisk walk around the block for a breath of fresh air.

It’s not just a break; it’s a simple act of kindness to refill your mental and physical energy, leaving you ready to tackle whatever the day throws your way.

Remember, taking care of yourself isn’t selfish; it’s the foundation for thoughtful and sustainable giving.

a bowl of almond nuts near a glass of milk

Three Effortless Plant Milk Recipes: No Strainers, No Cleanup!

Ever considered elevating your breakfast routine? Picture a bowl of cereal or a morning coffee enhanced by the goodness of homemade plant milk—prepared right in your own kitchen.

As we explore the path to healthier and more mindful mornings, get ready to discover three simple homemade plant milk recipes. The best part? There is no need for strainers, and cleanup is easy!

Why Plant Milk

Did you know that humans are the only creatures on Earth drinking the milk of other animals?

When it comes to dairy, female cows are often subjected to added antibiotics or growth hormones, which have been linked to a possible cancer risk. It’s a rather unsettling thought that the milk we’ve considered a dietary staple might come with such health concerns.

Another con of dairy milk is lactose, the sugar naturally present in milk. A significant chunk of the population, probably more than you’d imagine, grapples with lactose intolerance.

When our body can’t break down lactose, aka milk sugar, very well, we could have symptoms of bloating, cramping, or even diarrhoea.

Adding to the revelation, scientists have found no robust evidence supporting the notion that consuming dairy milk is a prevention measure against bone fractures.

Contrary to popular belief, the relationship between dairy milk consumption and bone health isn’t as straightforward as it may seem.

Now, some might argue that dairy milk is rich in calcium and protein, essential nutrients that our bodies need. However, you can also acquire those nutrients by drinking plant milk. 

For example, almond milk has more calcium than dairy milk per serving. And soya milk packs the same amount of protein as cow’s milk. So, plant milk can provide the nutrition we’re seeking but without all the cons that come with dairy milk. 

The Ethical and Environmental Concerns of Dairy Milk

On top of the health concerns of dairy milk, we shouldn’t overlook the ethical and environmental concerns associated with its production.

industry animal agriculture farm
Photo by Ouça e Relaxe on Pexels.com

For example, female cows are often subjected to a continuous cycle of pregnancy and separation from their calves. This separation causes distress for both mother and calf, contributing to the ongoing debate about the morality of such practices.

Moreover, the environmental impact of dairy farming is substantial. From deforestation to water pollution and greenhouse gas emissions, the production of dairy milk takes a toll on our planet.

Therefore, the cumulative effect of this industry on the environment should not be ignored.

So, as we navigate the decision between dairy and plant milk, it’s crucial to consider not only our health but also the broader ethical and environmental implications of our choices.

Plant milk emerges not just as a more health-conscious option but as a more compassionate and sustainable alternative. 

The Pitfalls of Store-Bought Plant Milk

Firstly, I want to acknowledge that not everyone has the time and tools to make homemade plant milk. I used to be the same, and the idea of making plant milk sounded like a daunting task.

However, after uncovering the reality of what store-bought plant milks really contain, I found myself reevaluating my choices.

three types of plant milk
I used to buy plant milk

Taking a closer look at the ingredient lists on these packages is an eye-opener. It’s surprising to see how little of the main ingredient actually makes its way into the carton.

Consider a 1-litre store-bought soya milk, which might boast about being soya-based.

Yet, when you check the fine print, it might contain a mere 8% of actual soya beans. The rest? A host of additives and unknown flavourings!

And let’s not forget the stabilizers, preservatives, and added sugar. While these additives might extend the shelf life of the product, the real question is: what are they doing to the nutritional value? It’s a question worth pondering.

While it’s convenient to grab store-bought plant milk, there’s a downside – less purity and nutrients.

That’s why making your own plant milk is worth it. You get the purest, nutrient-packed goodness straight to your body.

Are All Plant Milk Good

Not all plant milks are created equal in terms of nutrition, taste, and environmental impact.

From a nutrition standpoint, If you’re prioritising protein content and don’t have a nut allergy, vegan milk like soya or almond milk might better suit your nutritional needs.

If you often pair plant milk with your breakfast cereal, it’s worth noting that oat and rice milk, being grain-based and high in carbs, may contribute to a quicker spike in blood sugar levels.

While plant milks offer a range of options for various dietary needs, it’s crucial to choose based on your individual preferences and nutritional requirements. 

In the world of plant milk, there’s no one-size-fits-all. But armed with a bit of exploration, you’re sure to find the perfect fit for your taste buds and health goals.

Tools for Making Homemade Plant Milk 

Do you need special equipment to make homemade plant milks? The answer is simple: NO! All you need is a blender and sieves, and you’re ready to make cashew or oat milk to complement your breakfast cereal.

a sieve, a funnel and a glass bottle
This is how I strain my homemade plant milk

For those who prefer vegan milk in their coffee or tea, straining out any remaining solids using a cheesecloth or nut milk bag can provide smoother plant milk.

If you want to expand your plant milk options, such as soya milk, hemp seeds milk, or hazelnut milk, a high-quality blender ensures a consistently smooth texture.

A few months ago, I upgraded to a Blendtec, a high-speed blender. Before that, a regular blender and a cheesecloth were my go-to tools for making vegan milk.

What I appreciate about Blendtec is its ability to achieve a much finer texture in all the plant milks I create. Additionally, the ease of cleaning a Blendtec jar without excessive water usage is a practical benefit.

a blendtec and soy beans in the blendtec jar
my Blendtec (model: Designer 625)

Using a cheesecloth and my old blender meant using a fair amount of water for cleaning post-plant milk making.

With Blendtec, not only have I saved water and cleaning time, but I am also able to enjoy smoother plant milk.

Some may wonder why I didn‘t opt for specialized plant milk makers like the Almond Cow plant-based milk maker or Nutr nut milk maker.

After considering reviews and their singular purpose, I concluded that Blendtec, despite being more expensive, is a versatile investment.

Its ability to make soups, smoothies, and hummus, alongside plant milk, makes it a much better choice. Blendtec also stands out in terms of ease of cleaning compared to dedicated vegan milk makers.

How to Store Homemade Plant Milk 

Since our homemade plant milks skip the preservatives and additives, they usually stay good for just about 3 to 4 days. To stretch that a bit, go for glass bottles or jars.

Consider reusing any glass bottles lying around your kitchen before splurging on new ones. It’s a win for both your plant milks and the environment – the eco-friendly way to go!

And a helpful hint: when you’re pouring milk into bottles, grab a funnel.

Before you browse online or head to a store, check your kitchen first, as you might already have one. It’s also about avoiding unnecessary purchases.

Cashew Milk Recipe

Best for coffee and tea, the perfect cuppa companion
Course Drinks
Keyword cashew, plant milk
Prep Time 3 hours
Cook Time 2 minutes
Calories 150kcal
Cost £1

Equipment

  • 1 blender
  • 1 bowl (for soaking cashews)
  • 1 glass bottle (for storing cashew milk)
  • 1 funnel
  • 1 sieve (optional when using a high-speed blender)
  • 1 cheesecloth or nut milk bag (optional when using a high-speed blender)

Ingredients

  • 100 grams cashew (ensure they are raw and not roasted or salted)
  • 2-3 dried dates (optional)
  • a pinch of salt
  • 700 ml cold or room temperature water (for use in blending)

Instructions

  • Start by rinsing cashews thoroughly, then soak them in water.
  • For optimal results, soak cashews in cold water overnight (7-8 hours) or expedite the process with hot water for 3 hours.
  • While this soaking step is optional when using a high-speed blender, I recommend taking the time to soak the cashews for an even creamier texture, whenever possible.
  • If you prefer to keep the soaking water and use it when blending, make sure you use boiled but cooled down to room temperature water when soaking for 7-8 hours or boiled water for 3 hours. Alternatively, you can use filtered water.
  • If you want to discard the soaking water later on, then just use tap water to soak cashews.
  • When the soaking time is up, it's time to blend. Simply add the soaked cashews, water (in total around 700 ml), a pinch of salt, and dried dates (optional), then blend.
  • I have Blendtec Designer 625. With this model, I recommend using the 'Ice Cream' cycle followed by the 'Whole Juice' cycle. These two cycles, which take around 2 minutes, ensure a smooth texture for any plant milk.
  • After blending, it's crucial to taste and assess the texture. If you find it too thick, simply add a bit more water and blend for 10 – 20 seconds to achieve your desired consistency.
  • If you're using a regular blender, blend a bit longer and stir any solid bits at the bottom between each blend. Before pouring the cashew milk into your glass bottle, consider using a sieve, cheesecloth or nut milk bag to strain out any remaining solids for a smoother texture.
  • Now, relish the fruits of your labour – your homemade pure cashew milk: no additives, no added sugar, and no packaging to recycle! Enjoy the wholesome goodness you've crafted!

Almond Milk Recipe

Best for baking and other recipes call for milk/non-dairy milk
Course Drinks
Keyword almond, plant milk
Prep Time 3 hours
Cook Time 2 minutes
Calories 70kcal
Cost £1

Equipment

  • 1 blender
  • 1 bowl (for soaking almonds)
  • 1 glass bottle (for storing almond milk)
  • 1 funnel
  • 1 sieve (optional when using a high-speed blender)
  • 1 cheesecloth or nut milk bag (optional when using a high-speed blender)

Ingredients

  • 100 grams almond (peeled or unpeeled, ensure they are raw and not salted)
  • 2-3 dried dates (optional)
  • a pinch of salt
  • 700 ml cold or room temperature water (for use in blending)

Instructions

  • The process of preparing almonds for blending and making almond milk is the same as cashew milk, with two differences: 1) When soaking almonds overnight, I prefer to leave them in the fridge. 2) Almond milk seems to last only three days, so avoid making too much at once unless you plan to consume it within that timeframe.

Soya Milk Recipe

The protein powerhouse
Prep Time 8 hours
Cook Time 1 hour 12 minutes

Equipment

  • 1 blender
  • 1 medium-sized bowl (for soaking uncooked soya beans)
  • 1 Tatung rice cooker (for cooking soya beans; alternatively, you can use a pressure cooker or slow cooker)
  • 1 glass bottle (for storing soya milk)
  • 2 – 3 containers (for storing cooked soya beans for future use)
  • 1 sieve (optional when using a high-speed blender)
  • 1 cheesecloth or nut milk bag (optional when using a high-speed blender)

Ingredients

  • 180 grams dried soya beans (opt for organic, if possible)
  • 3 tbsp cooked soya beans (add this amount to each blend)
  • 2-3 dried dates (optional)
  • a pinch of salt
  • 600 ml cold or room temperature water (for use in blending)
  • 3 – 4 cubes of ice (add these if you're using a high-speed blender during blending)

Instructions

  • Begin by thoroughly rinsing the soya beans, then soak them in cold water in the fridge overnight (7-8 hours). The soya beans will expand during soaking. This step is crucial as it will significantly reduce the required cooking time.
  • The following day, take the expanded soya beans out of the fridge. If you like, remove some of the soybean skins. Put the soya beans in a big bowl and fill it with cold water. Rub the beans between your fingers to get rid of loose skin.
  • Once the skins are floating in the water, use a sieve to help catch them.
  • Removing some loose skin can be beneficial, especially if you're using a regular blender, as it contributes to a finer texture in the soy milk. However, with a high-speed blender, this step is optional.
  • Now, it's time to cook the soya beans. Discard the soaking water and place the beans in the removable non-stick bowl that comes with the Tatung rice cooker. Cover the beans with cold water. Use the measuring cup provided with the cooker to measure 2.5 cups of water and add it to the outer pot.
  • Place the non-stick bowl into the outer pot. Then put on the cooker's lid and turn it on.
  • Cooking takes around 50-60 minutes, and the rice cooker switches off automatically. Let the beans sit in the cooker for an extra 20 minutes for added softness.
  • If you're cooking soya beans in a pressure cooker or slow cooker, you can find the instructions here.
  • After 20 minutes, carefully remove the removable non-stick bowl from the cooker, separating the beans from the water. If you're using a high-speed blender, I recommend allowing the beans to cool for an hour before blending. For those using a regular blender, proceed to blend the desired amount of beans with water as specified in the ingredients.
  • While blending, I prefer to use some of the water that was used for cooking the beans in the rice cooker. I once read an article suggesting that this water contains valuable nutrients from the soya beans cooked with it.
  • The blending process is the same as for cashew milk. Refer to the instructions above.
  • You can freeze any unused cooked soya beans. When you're ready to make soya milk, simply take out the needed amount from the freezer and blend. This time-saving trick is why I prefer to cook a large batch at once.
  • Here's a tip: when freezing unused cooked soya beans, you can divide them into an ice cube tray. This way, it'll be easier to take out the right amount you need instead of defrosting the whole batch.

Video Tutorial: Three Easy Plant Milks

apple cider vinegar in a clear glass jar

Reducing Sugary Drinks: How a Single Drink Breaks My Habits

Have you ever felt like you’re constantly battling your sweet tooth? 

The allure of sugary beverages can be irresistible, and it’s a struggle many of us face. In today’s world, where sugar seems to lurk in every corner, cutting back can be a daunting challenge.

But what if I told you that there’s a small, natural change I’ve made in my daily routine that’s been a game-changer in reducing my sugary drink consumption greatly? 

I’m talking about a simple drink – apple cider vinegar with water. This unassuming remedy has had a surprising impact on my sugar habits, and I can’t wait to share my experience with you.

IMG 1221
Apple cider vinegar with water

In this article, we’ll explore the sugar dilemma we all face, the health benefits of apple cider vinegar, and how it’s reshaping my own relationship with sugar, and tips for incorporating this simple drink successfully into your daily routine. 

By the end of this post, you might just be inspired to try it yourself and see how a single drink can change your sugar consumption for the better.

So, let’s dive into the story of how a single drink is making a big difference in my sugary drink-reduction journey.

The Sugar Problem: Beyond Our Sweet Tooth

Sugar is undoubtedly one of the most beloved flavours on the planet. Its sweet, comforting taste has a way of making us feel good. 

Yet, it’s no secret that our infatuation with sugar comes at a price, and that price is paid not only with our health but also potentially with the health of our planet.

The health impact

You’ve likely heard the warnings about excessive sugar consumption, and they’re not without merit. 

High sugar intake has been linked to various health problems, including obesity, diabetes, high blood pressure, and dental issues.

  • Obesity: Sugar is known as ‘empty calories’, providing little to no nutritional value while contributing to weight gain. This extra weight can lead to higher blood pressure and inflammation.
  • Diabetes: Excess sugar consumption can cause insulin resistance, a primary factor in the development of diabetes.
  • Dental Issues: The World Dental Federation reports that 3.5 billion people suffer from oral diseases, many of which are linked to sugar-rich diets.

The environmental impact

While the health implications of sugar consumption are concerning, there’s an often-overlooked connection between our love for sugar and climate change.

The sugar industry, particularly sugar cane and sugar beet production, plays a role in environmental degradation in several ways, including: 

bird s eye view of woodpile
Photo by Pok Rie on Pexels.com
  • Deforestation: In some regions, sugar plantations have contributed to deforestation, which reduces biodiversity and increases greenhouse gas emissions.
  • Water usage: Sugar cultivation can be water-intensive, which can strain local water resources, especially in regions prone to drought.
  • Greenhouse gas emissions: The production and transportation of sugar contribute to greenhouse gas emissions. Sugarcane is also responsible for the use of nitrogen fertiliser, leading to emissions of nitrous oxide, a potent greenhouse gas.

Introduction to Apple Cider Vinegar

Before we explore how apple cider vinegar (ACV) with water can help reduce sugar intake, let’s get to know this ancient remedy and its many health benefits.

A trusted ancient remedy

Apple cider vinegar isn’t a new invention. It’s a remedy that has stood the test of time, with centuries of use to its name. 

Even Hippocrates (c. 460 – c. 370 BC), the ancient Greek physician often referred to as the father of modern medicine, recognized its health benefits. He prescribed vinegar for its healing properties to his patients.

Modern-day uses

Today, apple cider vinegar is a common household item and a popular natural remedy.

It’s made through a simple fermentation process that turns apple sugars into acetic acid, the source of its many health benefits.

photo of a sliced apple on a chopping board
Photo by Julia Filirovska on Pexels.com

Key benefits of apple cider vinegar

Here’s what it can do for you:

  • Better digestion: It can help with digestion and reduce indigestion and acid reflux.
  • Weight control: Some studies suggest it can help with weight loss by making you feel full and reducing calorie intake.
  • Blood sugar regulation: It can improve insulin sensitivity, which is great for managing blood sugar levels.
  • Antibacterial properties: It can fight harmful bacteria and keep you healthy.
  • Cholesterol management: Some research shows it may lower bad cholesterol.
  • Antioxidants: It has antioxidants to protect your cells from damage.

Preparing Apple Cider Vinegar with Water

Now that we’ve explored the rich history and numerous benefits of apple cider vinegar, let’s dive into the practical aspect of incorporating it into your daily routine. 

Preparing apple cider vinegar with water is a simple and effective way to enjoy its potential advantages.

Choosing the right apple cider vinegar

Before you start mixing, it’s important to select the right apple cider vinegar. Two essential factors to consider are:

  • Organic: Opt for organic apple cider vinegar whenever possible. This ensures that the apples used were grown without synthetic pesticides or chemicals, enhancing the purity of your vinegar.
  • With ‘mother: The term ‘mother’ refers to the murky, cobweb-like substance often seen at the bottom of unfiltered apple cider vinegar. 

This ‘mother’ is rich in beneficial enzymes, proteins, and good bacteria, which can further enhance the potential health benefits. So, look for a variety that contains the ‘mother’ for maximum advantages.

The ideal water temperature

When it comes to mixing apple cider vinegar with water, the choice of water temperature is largely a matter of personal preference. Some people prefer warm water, while others opt for cold water.

Here’s a quick breakdown:

  • Warm water: Using warm water can help dissolve the vinegar more effectively, making it easier to mix. It can also be more soothing and comforting.
  • Cold water: Cold water is a refreshing choice, especially if you enjoy a cooler beverage. It may take a little more effort to dissolve the vinegar in cold water, but it’s entirely doable.

Sipping with care 

As you incorporate apple cider vinegar and water into your daily routine, it’s essential to safeguard your dental health.

The acetic acid in vinegar, while beneficial internally, can gradually erode tooth enamel. 

To prevent potential tooth discolouration, consider sipping your mixture through a non-plastic straw, not only for dental care but also for environmental reasons, as non-plastic straws are a more eco-friendly choice. 

This method allows the liquid to bypass your teeth, preserving your dental well-being.

Personal Experience

For me, diluting apple cider vinegar in water is a must — drinking it straight can be hard on the teeth over time due to its acidity. 

The best time to enjoy this mixture is before meals, particularly before lunch or dinner.

This timing aligns with the guidance found in the health and nutrition book ‘Glucose Revolution‘ by Jessie Inchauspéw. 

The author suggests that drinking a tall glass of water mixed with a tablespoon of vinegar (or ½ tablespoon for a less acidic taste) 20 minutes before a meal can help stabilise blood glucose and insulin levels. 

For those like me, who can’t consume too much water right before a meal because it might create a feeling of fullness, I’ve found a workaround

If I know my goal is to finish a whole glass containing approximately 210 ml of water mixed with a bit of apple cider vinegar, I start sipping it bit by bit about an hour before the meal.

Kick Sugar Cravings With This Simple Drink

What’s wonderful is that by the time I sit down to eat, I don’t feel the need for sugary drinks like juice or any fizzy beverages, as my thirst has been satisfied by the apple cider vinegar with water.

How about for those who have a glass of juice with their breakfast?

You can also drink apple cider vinegar with water first thing in the morning. The water used here is preferably warm water, as warm water can wake up your digestive system and activate the body’s metabolism.

And if you always take sugar in your morning tea or coffee, having a few sips of apple cider vinegar with water before making your brew can ease your craving for adding sugar to your hot beverages. 

In fact, having any form of sugary drink with your breakfast can be detrimental to your blood sugar and insulin levels. So it’s much better to avoid any sugar added to your first cup of the day. 

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By making this small yet impactful change in your daily routine, you’re not only reducing your sugar intake but also providing your body with a healthier way to kickstart the day. 

When and Who to Be Cautious

While apple cider vinegar with water can be beneficial, there are times when it’s best to exercise caution:

  • Right after a meal: It’s advisable to wait at least 20 minutes after eating before drinking apple cider vinegar with water, as consuming it immediately after a meal can slow down your digestion.
  • Before brushing your teeth: Avoid brushing your teeth right after consumption, as doing so could contribute to tooth decay. Waiting at least 30 minutes after your apple cider vinegar with water is a better practice for your dental health.
  • Close to bedtime: Drinking it before bedtime may cause discomfort for some.

Additionally, if you have digestive issues, low potassium levels, or diabetes, consult a healthcare provider before incorporating it into your routine. 

Tips for Success 

Now that you’ve learned about the benefits of apple cider vinegar with water and how simple it is to prepare at home, let’s delve into some key tips to ensure a successful and sustainable journey:

  • Stock up: If you haven’t already, add a bottle of apple cider vinegar to your cupboard. Opt for an organic, unfiltered variety with the ‘mother’ for the best results. 
  • Proper storage: To maintain the quality and potency of your apple cider vinegar, store it in a cool, dark place, away from direct sunlight and temperature fluctuations. Proper storage ensures it stays fresh for an extended period.
  • Mindset matters: Having the right mindset is crucial for success. Recognise the detrimental impact of sugary drinks on your health and the environment. Consider sugary drinks, including alcoholic beverages, as treats meant for occasional indulgence, such as on the weekends only or special occasions. This mindset shift can help you make healthier choices more consistently.
  • Consistency: Incorporate apple cider vinegar with water into your daily routine for lasting benefits. Whether it’s before meals, in the morning, or at your preferred time, consistency is key to experiencing its potential advantages. Carrying a bottle of water mixed with apple cider vinegar when you’re on the go for maintaining your regimen even when away from home.
  • Moderation: Remember that you don’t need excessive amounts of apple cider vinegar for health benefits. A daily dose of one to two tablespoons diluted in water is typically sufficient. Avoid overconsumption, as more is not necessarily better.
  • Non-sugary drink alternatives: Explore alternatives like a squeeze of lemon or lime juice added to water, herbal teas (peppermint, chamomile, or lemon & ginger), and even black tea or coffee to enjoy flavorful, sugar-free beverages.
  • Consult a professional: If you have specific health concerns, dietary restrictions, or are taking medications, it’s advisable to consult a healthcare professional before adding this simple drink to your routine.

By following these tips and maintaining a positive mindset, you can enjoy the benefits of apple cider vinegar with water while making more mindful choices about sugary drinks and their impact on your well-being and the environment.

Remember, a healthier body translates to a healthier mind, giving you the energy to do your best for yourself, your loved ones, and our precious planet!

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