tag:blogger.com,1999:blog-87571502771726743132024-02-20T18:28:13.835-08:00SAYMCASAYMCAhttp://www.blogger.com/profile/09626642292845162401noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-8757150277172674313.post-3763313690699990842012-04-04T07:27:00.000-07:002012-04-04T07:27:59.571-07:00Healthy Cookie Recipe<b><span class="Apple-style-span" style="color: #444444;">Ingredients:</span></b><br />
<span class="Apple-style-span" style="color: #444444;">1/2 cup Pumpkin Seeds</span><br />
<span class="Apple-style-span" style="color: #444444;">1/2 cup Sunflower Seeds</span><br />
<span class="Apple-style-span" style="color: #444444;">1/2 cup Sesame Seeds</span><br />
<span class="Apple-style-span" style="color: #444444;">2T Flax Seeds</span><br />
<span class="Apple-style-span" style="color: #444444;">4 cups Flour</span><br />
<span class="Apple-style-span" style="color: #444444;">1 cup Chocolate Chips</span><br />
<span class="Apple-style-span" style="color: #444444;">1t Salt</span><br />
<span class="Apple-style-span" style="color: #444444;">1t Baking Powder</span><br />
<span class="Apple-style-span" style="color: #444444;">1 cup Canola Oil</span><br />
<span class="Apple-style-span" style="color: #444444;">1 cup Raisins</span><br />
<span class="Apple-style-span" style="color: #444444;"><br /></span><br />
<b><span class="Apple-style-span" style="color: #444444;">Instructions:</span></b><br />
<span class="Apple-style-span" style="color: #444444;">Combine the seeds and roast them in a frying pan until they crackle. Remove from heat, place in large bowl adding the rest of the dry ingredients. Mix together with fingers or a large spoon. Add water until you have a moist, stiff batter with no clumps of dry ingredients. Press down with hand to flatten or use a fork. These cookies will not spread when baked. Bake at 350 degrees for approximately 14 minutes or until edges begin to brown. Remove from oven and cool.</span>SAYMCAhttp://www.blogger.com/profile/09626642292845162401noreply@blogger.com0tag:blogger.com,1999:blog-8757150277172674313.post-24096859694469490782012-04-03T22:36:00.001-07:002012-04-04T07:26:41.018-07:00Eat Your Colors!<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">“The idea that a healthy plate of food will feature several different colors is a good example</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">of an old wives’ tale about food that turns out to be good science too. The colors of many</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">vegetables reflect the different antioxidant phytochemicals they contain-anthocyanins,</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">polyphenols, flavonoids, carotenoids. Many of these chemicals help protect against chronic</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">diseases, but each in a slightly different way, so the best protection comes from a diet</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">containing as many different phytochemicals as possible.” (Pollen, 57)</span></span>SAYMCAhttp://www.blogger.com/profile/09626642292845162401noreply@blogger.com0tag:blogger.com,1999:blog-8757150277172674313.post-69656355869302532412012-04-03T06:00:00.000-07:002012-04-04T07:26:48.855-07:00Training the Core Muscles<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Core training has become popu-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">lar over the last few years, and for</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">good reason. The "core" consists of</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">the muscles of the back, abdo-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">men, buttocks, hips, sides of</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">trunk and pelvis. A strong core</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">helps stabilize the spine when you</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">sit, walk, twist, and bend, plus many</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">other movements, like picking up</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">your children, playing catch or hula</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">hooping!</span></span><br />
<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">When your core muscles are</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">weak, other muscles pick up the</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">slack, which may place abnormal</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">stress on the joints due to muscle</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">imbalances or</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">muscle tight-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">ness. A strong</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">core may also</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">prevent lower</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">back pain by</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">keeping the</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">spine in align-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">ment, sometimes referred to as</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">"neutral" spine.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Good exercises to strengthen</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">the core muscles may involve hold-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">ing your body in certain positions</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">without movement of the</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">joints. Examples are bridges and</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">planks. Dynamic movements may</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">be used to improve core strength as</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">well. Examples include abdominal</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">crunches on a stability ball, or using</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">a suspension trainer like TRX.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Incorporating core muscle train-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">ing into your fitness regimen will</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">keep your back healthy and your</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">movements pain-free!</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #444444; font-family: georgia, serif; font-size: 13px;"><br /></span><br />
<span class="Apple-style-span" style="font-family: georgia, serif; font-size: x-small;"><span class="Apple-style-span" style="border-collapse: collapse; color: #444444;">- Jamie Bullard</span></span>SAYMCAhttp://www.blogger.com/profile/09626642292845162401noreply@blogger.com0tag:blogger.com,1999:blog-8757150277172674313.post-89377572238241415592012-04-02T15:39:00.000-07:002012-04-04T07:26:34.513-07:00Fitness<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Did you ever wonder what the term "fitness" actually refers to? Physical fitness is a</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">set of attributes that allows our bodies to respond and adapt to physical effort. Being</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">physically fit can also reduce our risk for certain diseases. Physical fitness can be im-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">proved by engaging in exercise at an intensity that overloads (challenges) our body.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">There are several areas in which fitness can be improved: cardiorespiratory endur-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">ance, which is the ability to perform exercise using large-muscles at a moderate to high</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">level of intensity for a prolonged period of time; muscular strength and endurance, or</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">how much force you can produce in a single effort (strength) and how well your muscles</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">resist fatigue (endurance); and flexibility, the ability to move your joints through a full</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">range of motion.</span></span><br />
<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">While you may like doing one type of exercise more than another (for example,</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">preferring running to weight lifting), it is important to include exercises that improve all</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">the areas of fitness.</span></span><br />
<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Cardiorespiratory endurance can be improved by engaging in activities such as brisk</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">walking, running, cycling, swimming or aerobic dancing. Exercise sessions should be con-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">ducted 3-5 days per week for at least 20 minutes (which can be broken into 10 minute</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">segments) at a moderate intensity.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Muscular strength and endurance can be improved by doing resistance training at</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">least twice a week on nonconsecutive days and working all of the major muscle groups.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Improved flexibility can be accomplished by stretching all the major muscle to the</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">point of mild discomfort and holding each stretch for 15-30 seconds.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Improving your level of physical fitness will benefit you in both the long and short</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">term. Find activities you like and make the time to do them!</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #444444; font-family: georgia, serif; font-size: 13px;"><br /></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #444444; font-family: georgia, serif; font-size: 13px;">- Jamie Bullard</span>SAYMCAhttp://www.blogger.com/profile/09626642292845162401noreply@blogger.com0tag:blogger.com,1999:blog-8757150277172674313.post-33980433202055003222012-03-01T15:47:00.000-08:002012-04-04T07:27:09.942-07:00March is Berries & Cherries Month<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Cherries are certainly one of today’s most popular dessert fruits, but they have been recognized</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">for their medicinal purposes since the 1400’s. One cup of sweet cherries has just 90 calories and is a</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">good source of fiber and vitamin C. With these great attributes, it’s no wonder why many nutritionists,</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">dietitians, and other health professionals often refer to cherries as a super food. Read on to learn</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">about the many “super-powers” of cherries:</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Cherries and Antioxidants:</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Did you know that cherries rank among the top 20 foods with the highest concentration of antioxi-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">dants. In fact, the standard one-cup serving of cherries has the capacity to carry 4,873 antioxidants!</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Antioxidants are substances found in foods that may protect cells from damage caused by unstable</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">molecules, known as free radicals. Cherries are especially rich in a phytochemical called anthocyanin.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">They also contain melatonin, phenols and quercetin.</span></span><br />
<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><b>Cherries and Melatonin:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">There are many instances in life when your sleep patterns are disrupted. Whether it is expected</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">jet lag or an ongoing sleep disorder, fresh cherries and the melatonin they contain can be an ally for</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">you! Melatonin is a naturally occurring hormone produced by the pineal gland in the brain. It plays a</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">key role in regulating the body’s internal clock and helps determine when we fall asleep and when we</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">wake up. Eating a handful of cherries just before bed is a great way to naturally regulate your sleep</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">cycle.</span></span><br />
<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><b>Cherries, Arthritis and Pain Relief:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Great news for arthritis sufferers! A bowl full of cherries may help alleviate pain and inflammation</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">associated with arthritis and gout, the most severe form of arthritis. A gout attack occurs when exces-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">sive amounts of uric acid (waste product found in the blood) accumulate in the joints, and cause in-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">flammation and pain.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Back in 2004, researchers from the Agriculture Research Service and University of California-Davis</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">teamed up to study the effects consuming cherries could have on reducing pains caused by gout. They</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">found that participants who ate 45 sweet cherries during breakfast significantly decreased their blood</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">plasma levels while simultaneously increasing the amount of uric acid removed through urine. Accord-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">ing to the researchers, these two changes are signs of a healthy immune system fighting inflamma-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">tion.</span></span><br />
<span class="Apple-style-span" style="color: #444444;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><b>Cherries and Heart Health:</b></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Cardiovascular disease, or heart disease, is the single leading cause of death in America. One of</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">the many health benefits of cherries is that they contain powerful antioxidants called anthocyanins,</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">which may reduce a person’s risk of developing cardiovascular disease.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Just like red wine, anthocyanins give cherries their deep red color and also protect cells from dam-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">age during an interaction with oxygen. This important process also serves to protect the heart and</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">surrounding tissue, inhibit plaque formation and reduce inflammation.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Cherries and Brain Health:</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">Cherries are one of the few foods that contain melatonin. In addition to helping regulate sleep pat-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">terns, melatonin is an important antioxidant that helps maintain optimum brain functioning and may</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">deter the onset of age-related chronic diseases like Alzheimer’s. Research also suggests that the an-</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: georgia, serif; font-size: 13px;">thocyanins found in cherries further protect neural cells and promote brain health.</span></span>SAYMCAhttp://www.blogger.com/profile/09626642292845162401noreply@blogger.com0