Are you finding that you are really sore after a workout? Adding cherry juice to your diet could reduce soreness after exercise. Research from Oregon Health & Science University found that people who drank 2 cups of tart cherry juice two times a day for a week felt less muscle pain and soreness after a race than those who didn’t.
Cherries have a natural anti-inflammatory antioxidant, known as anthocyanin. It can be used to reduce the pain and inflammation from gout, arthritis, muscle pain and back pain. They may also offer some protection from colon cancer, heart attack and stroke. Everyone is different, so the amount you need to consume and the time it takes to see benefits may vary. To receive benefits you should drink at least one ounce of tart cherry juice concentrate, a quarter cup of dried tart cherries or 1 ½ cups of frozen tart cherries. All cherries contain anthocyanins, but tart cherries have twice the amount as sweet cherries. It could take a few days to several weeks to see results.
We look forward to the feasts and treats of the holidays, but we don't look forward to gaining weight! How can you have a healthy holiday season?
Here are some tips to help you keep on top of your health!
1. Shop Smart for Healthy Holidays. Plan to have lots of whole grains, veggies, fruits and nuts. Plan for less fats, creams, and gravies.
2. Start the Party Light. Appetizers can be loaded with calories, so don't fill up on them before a meal.
3. Harness the Power of Produce. Fill up on simply prepared fruit and veggies.
4. Go Frozen in Winter. Frozen veggies may actually contain more nutrients than fresh because it is frozen quickly after it is harvested.
5. Respect Special Requests. It is important to accommodate your guests special dietary needs.
6. Shave Calories with Simple Swaps.
7. Roast or Grill for Rich Flavors with Fewer Calories.
8. Serve Healthier Desserts.
9. Spritz Your Drinks. Have lower calorie options for guests drinks.
10. Plan and Scan to Avoid Holiday Weight Gain. Scan the buffet for simply prepared foods with no cream or butter.
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I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.