54 THE QUEENS COURIER • HEALTH • AUGUST 2, 2018 FOR BREAKING NEWS VISIT WWW.QNS.COM
health
Your summertime prescription: Sweet cherries
Th is summer, don’t be surprised if dietitians
point you to one of Mother Nature’s
sweetest treats to remedy a variety of ailments:
sweet cherries. Th ese bright, glossy
orbs are in season for only a short time, so
don’t pass them up while they’re at their
freshest and, arguably, most fl avorful. Not
only do they make a refreshing snack that
beats the heat when eaten chilled, but they
pack a mighty nutritional punch for their
compact size.
Containing high concentrations of
nutrients and bioactive components -
such as fi ber, polyphenols, carotenoids,
vitamin C and potassium - sweet cherries
have long been touted for certain health
benefi ts. A new review of nearly 30 published
studies confi rms that this small
stone fruit can help tackle some big wellness
issues. Read on to learn how sweet
cherries can play a part in improving fi ve
common concerns.
1. Oxidative stress
Oxidative stress occurs when free radicals
and antioxidants are out of balance
in your body. Under normal conditions,
free radicals help the body by fi ghting
off pathogens that can lead to infection
or disease. But when antioxidants
are far outnumbered, free radicals can
go rogue and attack the body’s fatty tissue,
protein or even DNA. Once compromised,
the body becomes more susceptible
to various diseases over time, such as
heart disease, diabetes and hypertension,
to name a few.
Sweet cherries are rich in polyphenols
and vitamin C, which have powerful antioxidant
properties. Studies have shown
that eating sweet cherries can increase
antioxidant capacity and reduce oxidative
stress, bringing the body back into a
healthy balance.
2. Infl ammation
If you’re among the 54 million
Americans who suff er from arthritis or
another rheumatic disease, sweet cherries
may be able to provide some relief.
Research shows that the anti-infl ammatory
properties of cherries can have the
same eff ect as ibuprofen. “While fresh
sweet cherries are hard to beat, frozen
or dried cherries are a great alternative
for incorporating the health benefi ts of
sweet cherries year-round. Th ey retain
the sweet cherry nutrients and are a beautiful
addition to everything from salads to
cocktails!” said Mia Syn, registered dietitian
nutritionist (RDN).
3. Gout
Gout is a form of arthritis, and suff erers
tend to experience severe pain, redness
and tenderness in their joints. Th e
condition is associated with elevated levels
of uric acid in the blood, levels that
have been reduced with a diet incorporating
sweet cherries. A recent study with
gout patients found a 35 percent lower
risk of gout attacks among those who
consumed sweet cherry products over
two days. When eating sweet cherries was
combined with their prescribed medicine,
specifi cally allopurinol, the risk of a gout
attack was 75 percent lower.
4. Sleep
A good night’s sleep is essential to functioning
at top form during the day. With
sweet cherries, you have a reliable source
of tryptophan, serotonin and melatonin.
Tryptophan is necessary to the development
of serotonin, which, in turn, plays
an important role in regulating sleep as
well as mood and appetite. Adequate levels
of serotonin can contribute to feelings
of well-being, while depression has been
linked to low measures. Additionally,
melatonin helps maintain your body’s
internal clock, regulating your sleep and
wakefulness patterns.
Studies have shown that the consumption
of sweet cherries enhances sleep
quality and quantity, and mood and anxiety
also show improvement. What’s the
best time to eat sweet cherries to get this
boost? Researchers say enjoying the fruit
about an hour before bedtime can help
stabilize your sleep cycle.
5. Blood pressure
Finally, studies point to a link between
the consumption of sweet cherries and
a lowering of blood pressure, both systolic
and diastolic measures. Prolonged
consumption of cherries is connected
with a decrease in a potent vasoconstrictor,
a compound that narrows blood vessels
and restricts blood fl ow. Sweet cherries
have also been shown to increase the
eff ectiveness of vasodilators, which help
widen blood vessels and bring blood pressure
down.
Small steps toward big pay-off s
Making small dietary and lifestyle
changes can result in big health pay-off s.
Adding sweet cherries to your diet can
make a near-term impact on common
complaints, and it can reduce risks for
other illnesses - such as cardiovascular
disease and diabetes - down the road. Best
of all, sweet cherries add color, fl avor and
nutrition to your life without adding guilt.
Courtesy BPT
5 fantastic energy-boosting snacks for fi tness success
As marathon season approaches, many
people are focused on training. Building
up endurance is key, but you can’t do
that without the fuel your body needs.
Wholesome energy-boosting snacks are
essential for keeping up the pace, whether
you’re focused on a 5K or full marathon.
Th ere are a variety of runs across the
country to suit every type of runner.
Fun runs vary in size and can be found
in communities from coast to coast.
Th emed runs are also plentiful.
Whether you’re a new or experienced
runner, completing your goal will make
you feel accomplished. To help your body
feel and perform at its best, you need to
give it the right foods. Th ese smart, tasty
snacks will help give you sustained energy
with loads of nutrients important to
any fi tness practice.
Bananas: Th e cheerful color and builtin
packaging are just the start. Bananas
are a good source of potassium, which
helps prevent cramping. Plus, they are a
wonderful source of natural sugars (the
good kind) and carbohydrates, which
help provide sustained energy. It’s a common
misconception that bananas aren’t
as healthy due to the higher sugar content;
however, the natural sugars in
bananas come with fi ber, which slows
digestion and gives the body time to use
it as fuel instead of storing it as fat. Grab
a bunch of Chiquita bananas at the store
and you have a convenient pre-workout
snack or perfect addition to your recovery
shake.
Cottage cheese: Scoop up some of
this white wonder and enjoy with your
favorite fruit or a sprinkle of your preferred
herbs. You can also add a satisfying
crunch by sprinkling in omega-rich
cashews or almonds. Cottage cheese is
packed with protein, so it helps you feel
full longer, essential for long runs (or
simply long days full of to-dos). For fi tness
folks, this protein helps assist in
rebuilding and repair of muscles during
training periods.
Smoothies: Refreshing, energizing and
perfectly customizable, smoothies feel
more like a treat than a healthy snack.
Yet these cold concoctions are perfect as
pre- or post-workout foods or even as a
meal replacement when on the go. You
can use milk or juice as a liquid base and
then add in fresh or frozen fruits and
vegetables as desired. For a lip-smacking
smoothie with just four ingredients, follow
this recipe:
Quick Protein Power Chiquita
Banana Smoothie
Ingredients:
• 1 whole Chiquita Banana, sliced
• 1.5 ounces low-fat Greek yogurt
• 1/8 cup fresh pineapple juice
• 1/4 cup orange juice
Directions: Place all ingredients in a
blender and puree until smooth. Makes
one serving.
Edamame: More than just a delicious
appetizer at your favorite sushi joint, edamame
is an ideal workout snack. Th e
tasty green soybeans you pluck from the
pod are a good source of protein, iron
and B vitamins. What’s more, the hearthealthy
isofl avones support bone health.
So dig in and enjoy with a dash of sea salt
and a big glass of water. It’s perfect when
you’re craving a salty snack so you can
avoid the junk.
Chocolate milk: If you don’t run, you
probably think chocolate milk is just for
kids. In reality, chocolate milk has almost
a cult-like following in the endurance
sports world. It’s rich in calcium to keep
bones strong, particularly important for
runners. Plus it has protein and carbohydrates
to keep you fueled. Reward yourself
with this sweet treat aft er a run and
you’ll feel satisfi ed all around.
With these snacking tips top of mind,
you’ll be fueled and feeling your best to
start aiming for your personal records!
Courtesy BPT