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7 Benefits of Cherries

There are so many benefits to Cherries. Add cherries to your shake for a super boost before or after a workout.

 

There are affiliate links in this post. I am a NOW Influencer and in partnership with #NOWWellness. I am compensated for my content. My opinions expressed are my own.  My Full Disclosure Policy 

Living in New Jersey

One of the things I love about summer is the fruit. Cherries are a favorite summertime fruit because they’re so juicy, ripe, and I can get them locally rather than buying them in the store.

Grateful to live in the Garden State and an ideal location. We are 20 minutes from a lake, 10 minutes from a farm, 45 minutes from the Jersey Shore, and 10 minutes from Philadelphia in a great little suburb town in South Jersey. If I was into the mountains, which as of now, I am not a hiking kind of girl, I could be in the Poconos or Upstate New York in about 2 hours.

Buy Local Produce

Buying local is easy where I live; that is why I try to buy my produce locally. I instead support our local farmers and, over the years, have made some great relationships.

When Debbie, the owner of Hess Brown Farm in Moorestown, NJ, told me they got cherries in, I went overboard. Cherries are high in sugar, but they have other benefits that I tend to overlook their high sugar content.  I usually consume two protein shakes a day. One, after a workout and the other as my late afternoon snack.

Usually, the second one is full of greens, and the first is my yummy treat I give myself for sweating it out that morning. Cherry Almond, anything is so yum, so I experimented with my shake and had a great surprise.

Watch your Protein

There are lots of protein powders on the market. Whey, Egg White, Soy, and Plant-Based, just to name a few. I will have done multiple posts on why I choose plant-based protein over the other options.

Plant-based protein is easier on my digestive system. The problem with plant-based protein is it can be very grainy and sometimes just gross. Similar to other proteins. Also, for protein powders, they can be loaded up with junk. Sucralose is the main thing I stay away from because it has a link to some awful side effects.

I don’t understand how health and fitness “experts” can tell you how to work out and exercise and then recommend shakes with gross ingredients that are harmful to your insides.  The plant-based protein that, after much research, I love is NOW® Sports; it is my favorite. It’s not gritty; it’s very creamy; there’s no junk, and it works well when you bake.

7 Benefits of Cherry Juice – These are my personal views and not those of NOW

1.Better Sleep.

A 2010 study concluded that tart cherry juice had resembled effects as insomnia medications like valerian or melatonin on older adults. In the study, those who consumed tart cherry juice had more regular and improved sleep patterns.

2.Fight Inflammation

Cherries are have increased amounts of antioxidants, which have been shown to help reduce inflammation in the body.  The antioxidants that are found in tart cherry choice are highly concentrated anthocyanin, flavonoids that are known to have the same effects as ibuprofen and naproxen.

3. Reduce Muscle Pain

Multiple factors cause cherries to reduce muscle pain, and they are already explained in other benefits: antioxidant content, anti-inflammatory properties, and naturally occurring in nature.  Those who consume tart cherry juice before and after intense training can reduce muscle pain similarly to chemically produced supplements without any health-damaging side-effects.

4. Reduce joint pain

Those who suffer from joint pain has felt relief and reduction through drinking tart cherry juice. Cherry juice has been shown to mimic the arthritis medication in its ability to relieve joint pain without the side effects of these pharmaceutical drugs. Without joint pain, it allows you to live a happier and more productive life in and out of the gym.

5.Helps your body conduct electrical current better

Cherry Juice contains a lot of potassium, which is supportive in allowing electrical impulses to flow throughout the body more efficiently. Cherries have high trace minerals that help maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate, and pH balance. This makes cherries an excellent post-workout fuel.

6. Increase Immunity

Cherries contain the micronutrients needed in high concentrations to fight off illness. Most fruits and vegetables contain micronutrients that our bodies need to perform better and fight infections.  Cherries individually are highly concentrated in antioxidants called  Flavonoids. Most plants contain these antioxidants to fight germs. There has been researching concluding that digesting these chemicals found in cherries can have a positive impact on boost our immune system function.

7. Effects of cancer cells

Researchers studied pitted cherry juice and compared it to a treatment called, which is used to treat cancerous colon tumors in animals.  The study resulted in reduced growth of cancer cells with animals who consumed cherry juice regularly.

My pre- and post-workout with beet and cherry juice mix that I am still working on a recipe.   You should be adding cherries to your diet. It is a natural way to improve your health, fight infections, enhance your quality of sleep, and enhance your immune system. It also tastes good too! This recipe you can use any protein powder, but just make sure you read your labels and learn about what you’re putting in your body. If you like Cherries as I do, you will love this. If you try it, let me know what you think. Are you a cherry fan? Why? Why not?

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Grab $10 off your NOWFOODS.com with code FAITHFUELEDNOW10! I promise you’ll thank me! The best plant-based protein you will ever taste!

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christian mom Fitness Fitness and Health

Reclaim your Energy: 7 Ways to get your energy back

Did you know that majority of our population feels tired all the time? Fatigue can be a common symptom in a lot of disorders and diseases, but more often than not it’s because of some bad lifestyle habits.  There’s good news and bad news. Good news? It can be easily corrected. Bad news? You’re going to have to change.  If you do want your energy back, I have seven suggestions that can help.

  1. Get up! Most of our jobs require us to sit for hours at a time which is making you tired, and most people claim to be too tired to be active and exercise.  So, what’s the solution? Get up ANYWAYS! I promise you it will boost your energy and the more you do it, the more you have.

    You can make small changes in your sedentary lifestyle to begin steps towards more energy.  Aren’t you tired of being tired? Start standing instead of sitting; stairs instead of elevators (come on you’ve heard it before) the reason is it works! Do better for yourself and get up and start moving.

  2. Stop eating too many refined carbs! I know you heard it before no carbs and that is not what I am saying I am saying no REFINED carbs meaning- stuff that comes in a box or bag that can sit on your shelf for months at a time.  You know shelf-stable goods.  Well, those items that can last a long time on your shelf are zapping your energy and robbing you sending spikes in your blood sugar but then leaving you tired and groggy.

    Carbs are a great source of quick energy, but there are better ways to get them.  There have been researching findings that suggest minimizing sugar and processed carbs at meals and for snacks will give you greater energy levels.

  1. Eat what you need! I am so glad I got out of the train of thought to eat less to lose weight.  Calories are what we use to measure how much energy food provides.  It is what your body needs to operate when you eat fewer calories than your body needs to work your body aka metabolism slows down to preserve energy for really need it, and that slowdown process is making you tired.

    Now there is no set number for calorie intake because everyone is different, but you should be getting more than 1200 calories a day to make sure your body isn’t slowing down.  So, eat up (not too much) but what you need to fuel your day and you will have the energy to perk up.

    Eat more protein!I find that along with the high refined carb diet we tend to not get enough protein. There have been a lot of protein products on the market but if you look carefully the fillers that are put in them make them high in carbs too.  Not getting enough protein can cause lack of energy.  Studies have shown that eating protein increases your metabolic rate more than carbohydrates and fats.  Also, several studies show that people with diets that have adequate or higher protein-rich foods have more self-reported more energy than others who diets had less. I would suggest eating quality protein at every meal to help you boost your energy.

  2. Drink more water! It always comes back to this, but proper hydration will give you the energy you need.  When your body is tired is because it is trying to restore itself making sure that you are properly hydrated will prevent your body from going into restoration mode.

  3. Sleep better! For such a tired nation you think we’d sleep better, but most of us are not getting enough of the quality sleep we need to function at our best; including myself.  It also makes sense why you don’t have the energy you need to go about your daily life and are relying on other sources of energy.  I have stressed the importance of rest many times before and how it is crucial to helping you operate best.

    My suggestions for those who do have trouble sleeping? Do something during the day that is physical for at least 30 minutes a day; it can even resemble exercise.  Working out can help you rest easy at night getting those zzz’s that your body needs! Take shorter naps! So, you did not sleep last night. You get home from work, and you are beyond tired.  Naps, are good right? A quick 3-hour nap will be best? Nope! Another reason your sleep is off is from sleeping at the wrong times.  Quick 20-30 minutes are reenergizing any longer than that needs to wait for the evening.  Sleeping for long stretches during the day is throwing your internal clock off try to wait till evening even if you may need to go to bed a little earlier than usual try to keep long sleep durations to night time.

  1. Stop stressing! Stop stressing and give it to God!  High levels of stress can zap your energy and rob you of a joyful life.  Aren’t you tired of being tired? Stress management is an excellent way to give you the energy you need.

    We often deal with stress by shutting down leaving us tired, cranky and worn.  There is proven release of stress and freedom in prayer, worship and devotion through other ways than sitting in a church service.

I am sure most of these tips you have heard before but don’t know how to apply them to your life, or there are so many things you need to apply you don’t know where to begin.  I may have something that can help? I have my new Bibles and Bootcamps starting in a few weeks.

I created this program to be the basic training you need in your faith and fitness journey.  Walking step-by-step, with you give you action items to help you adopt a healthier lifestyle that helps you to increase your energy, help you lose weight all while you are growing and strengthening your faith.  I would love to help you live the life you deserve and hope that you willJoin us!

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Dessert Gluten Free Recipes

Pecan Chai Date Bars

 

Pecan Date Bar

Today is National Pie Day and I have a great recipe for a yummy, healthier version of pecan pie.  Once you’ve had this you won’t miss that sweet confection. When I went gluten/wheat free a few months ago I felt like I was going to miss out on all the goodness that gluten provides.  I had tried a few store bought cookies and items and was very disappointed with the lack of moisture, weird after taste and all together lack of flavor.  Like everything now I had to go gluten/wheat free and start making things from scratch. If you have read previous “Mealtime Monday’s” you know that I am always experimenting. This time I wanted to use up the last of the Medjool dates that I had.  I recently started baking with Medjool dates and they are a great sweet alternative to refined white sugar.  My family is starting to really become a fan and the baby loves these as a treat now so I have to keep them hidden.

While scrolling through Pinterest I came across a Oat Date bar that of course had whole wheat flour and it was just Oats and Dates which seemed a little boring to me. So, after some adjustments I came up with this really yummy gluten free alternative.  There really moist, just enough sweetness and will have you wanting more.  I added Pecans because I thought it would be a welcomed flavor and came up with these magical bars.  I would say if there is someone with a nut allergy just omit the Pecans and you’re good to go. These bars are a great source for natural energy too and add in some dried fruit, chocolate chips and give yourself even more variety. One tip, store these in a Air Tight Container and keep cool. The coconut oil will make these really soft if left out too long.

I am so glad that there are so many alternative flours you can use now other than whole wheat.  I know going from what you are used to and changing up your diet can be really stressful and hard but here I am a few months later and I am not missing my wheat.  Sometimes it’s hard to eat out but for the most part I find it a pretty easy transition.  If you’re making the switch to gluten free hang in there you will get used to it soon! If you’ve been living this life not as a fad diet but as an actual health issue for many years and just need another tasty to add to your repertoire, well here you go! Either way, I hope you enjoy!

What’ s your favorite pie?

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