Sweet relief! 4 reasons to reach for fresh cherries when coping with stress strictors, but even better, the fruit increases the effectiveness of compounds that help widen blood vessels for easier blood flow.
(BPT) — Stress is a common part of anyone’s life, and individuals have long sought natural remedies to alleviate it. Surveys have shown that Americans are turning to plantbased diets for reasons such as improving overall well-being and mood, and with good reason. Many fruits and vegetables contain specific wellness-boosting properties, with the cream of the crop touted as superfoods. Sweet cherries are certainly among them. A growing number of studies published on the benefits of sweet cherry consumption supports these findings. Researchers from around the world, including the USDA, have identified a host of benefits including effects on certain types of
cancer, cardiovascular disease, diabetes and even gout. And they’ve also uncovered qualities that can help boost stress response. Here are four top reasons to reach for sweet cherries in times of stress:
that cherries are rock stars when it comes to their glycemic index of just 22 (on a scale of 0 to 100, with less than 55 considered low) and a glycemic load of just three (below 11 is low). The former number indicates how sugary a food is, while the latter 1. Make stress eating adjusts for serving sizhealthy eating es. Plus, about 2.5g of fiAccording to Harber in each cup of sweet vard Medical School, cherries means glucose persistent exposure to is released more slowstress may result in the ly, helping to stabilize release of cortisol, a sugar levels. Crunchy, hormone that increases cold and sweet, fresh appetite. People under cherries make an ideal stress often turn to snack fresh from the comfort foods that are fridge or frozen. high in fat or sugar, and the associated relief can 2. Take the pressure off blood pressure create a feedback loop Stress can influence that leads to overeating factors that contribute and weight gain. to hypertension. For If stress eating is an instance, stress can issue, reach for sweet encourage the nervous cherries. The American Journal of Clinical system to produce Nutrition of 2002 shows hormones that constrict
blood vessels (vasoconstrictors) and make it more difficult for blood to circulate, causing blood pressure to rise and increasing risk of cardiovascular disease. Eating sweet cherries has been associated with lower blood pressure, both systolic and diastolic measures. Consuming sweet cherries is correlated with a decrease in vasocon-
When experiencing stress, sleep can be interrupted or cut short as anxious thoughts rise to the surface. At the same time, prolonged sleep disruption can increase 3. Reduce stress, as the body has inflammation insufficient time to In times of stress, recharge and repair. the body will instiSweet cherries are a gate a “fight or flight” good source of trypresponse and produce tophan, serotonin and stress hormones, melatonin, compounds redirecting resources that have a hand in regfrom other functions. ulating sleep cycles and With prolonged stress, contributing to feelings that continuous state of well-being. Experts suggest enjoying a servcan create an inflammatory response and ing of the fruit about an introduce the potential hour before bedtime to benefit. for chronic diseases. Research shows that Stress-free snacking the dark red of sweet all summer long cherries comes from While sweet cherries anthocyanins, which are available yearhave anti-inflammatory round in various forms properties that rival NSAIDs like ibuprofen. - dried, frozen, canned These powerful antioxi- - there’s something dants have been shown particularly satisfying about fresh sweet cherin studies of sweet cherry consumption to ries. Don’t let stress-induced snacking get the help reduce oxidative best of you! When the stress that contributes cravings call, protect to inflammation. your health and reach 4. Get a good night’s for a summer treat, like sweet cherries, that is sleep both good for you and Stress and sleep are tastes great. closely intertwined.
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How to stay fit when social distancing Many people consider their gyms much more than a place to exercise. A gym can be a great place to socialize while trying to stay healthy. Having friends or fellow fitness enthusiasts around also can provide the motivation many people need to stay the course and achieve their fitness goals. The International Health, Racquet & Sportsclub Association says more than 70 million consumers visited health clubs in 2017. That marked a record high since IHRSA began tracking data in 1987.
Fitness memberships also are popular in Canada. GoodLife, the largest fitness club in Canada, has 400 different locations and more than 1.5 million members. Fitness centers were among the many non-essential businesses forced to shutter as a result of COVID-19, forcing fitness enthusiasts to find new ways to stay mentally and physically fit. Many creative ideas have surfaced. • Online classes: An internet connection is all that’s necessary to find a number of workouts that can be
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streamed from the comfort of home. The streaming website YouTube can be a gold mine for free workouts. Some cable service providers also may have On Demand fitness channels or rentals that can mirror some of the classes taken at the gym. • Social apps: Gym-goers can inquire whether their gyms are offering alternative programs. For example, Jersey Strong, a fitness chain in New Jersey, began live-streaming many of its popular group fitness classes via a special Facebook page. Class instructors guide classes from their own homes or from empty gyms. Other gyms may provide links to subscriber-based gym training workouts free of charge. • The great outdoors: Even though some parks, beaches and trails have been closed, workouts can take place in and around the neighborhood. Jogging or walking can be excellent cardiovascular exercises, as can taking a bicycle ride for a few miles down neighborhood streets. People who live in rural areas can run through forested land or even farmland. Pushups, sit-ups,
planks, and other body weight exercises can be done right in the backyard. Before making a decision about whether or not to be active outside, be sure to check the latest guidance from your local health department and community or state leaders.
• Remote sports: Videos of city dwellers playing tennis across roof tops for much-needed air and exercise have emerged in recent weeks. Similar benefits can be achieved with a game of catch, volleyball or racquet sports over fences with neighbors, provided limits on
participants are placed and social distancing is maintained. Staying fit during COVID-19 restrictions takes some ingenuity, but it’s certainly possible to maintain your overall health. In fact, some people have found they now have more time to exercise than they did before.
Freshness you can depend on!
Pride and Passion for Farm Fresh Produce R ied’s Food Barn produce staff has pride in its products and a passion for fresh fruits and vegetables. We literally search the world for the finest quality fresh Produce at the best possible prices. Our ever-expanding organic produce selection and the area’s best selection of fresh herbs meet the changing needs of even our most discerning clientele. Whether it’s grown in California, South America, or nearby farms, our customers are assured that their selections will be fresh, and superior quality every time.
Bananas, grapes, apples, pears and melons are always at the peak of flavor for the region they were grown. We insist from our suppliers that our lettuces, greens and vegetables be “just picked” fresh every time. We maintain that crispy fresh appearance with our state-of-the-art misting system. It rains in our garden every 20 minutes! Our team says, “Freshness you can depend on!”
111 E. Green St. • Olean, NY • www. riedsfoodbarn.com • (716) 373-2010