Berry Bliss: Celebrating the Sweetest Month of the Year

-
                            

March is berries and cherries month. It is the best time to indulge in berries and cherries and learn so many interesting facts about them!


Cherries can come in sweet or tart form and over 1,000 cherry varieties are grown in the United States. There are so many benefits to cherries, and can even be considered a “superfood”. Cherry benefits include: 


  1. Fight inflammation and disease - contains antioxidants such as anthocyanin, polyphenols and vitamins E, C, & A

  2. Promote restful sleep - contains high levels of serotonin, melatonin, and tryptophan 

  3. Heart protection - contains high potassium and low sodium as well as plant sterols that can help to reduce cholesterol 


Along with Cherries, berries are also packed with so many beneficial properties. Such as being rich in antioxidants, being high in fiber, and a great source of vitamin C


Try this delicious cherry & berry overnight oats recipe to gain all the benefits of these special fruits!


  • ½ cup oats 

  • ½ cup milk 

  • ¼ cup greek yogurt 

  • ½ cup sweet cherries, pitted and halved 

  • ¼ cup blueberries 

  • ¼ cup strawberries

  • ¼ cup slivered almonds 

  • ¼ teaspoon vanilla extract

  • ¼ teaspoon cinnamon


  1. Combine oats, mill, greek yogurt, almonds, cinnamon, and vanilla extract. 

  2. Refrigerate for 3-4 hours or overnight

  3. Top with the fruit when ready to eat & enjoy!


L.G. 

https://health.clevelandclinic.org/benefits-of-cherries 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/berry-good-for-your-heart 

https://streetsmartnutrition.com/berry-cherry-overnight-oats/












Comments

Post a Comment

Popular posts from this blog

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prev...
Read more

Child Malnutrition

-
New approach to childhood malnutrition may reduce relapses, deaths http://www.sciencedaily.com/releases/2015/02/150211124024.htm               Moderate acute malnutrition is experienced by 35 million children worldwide. A new study led by researchers from Washington University School of Medicine in St. Louis has suggested that feeding children until they have met target measures of arm circumference and weight may be more important than a set 12 week feeding time. However, researchers have found that the current targets, set by the World Health Organization (WHO) may not be sufficient and raising these targets slightly could significantly reduce the risk of relapse in malnourished children; a condition that has a 37% relapse rate. The study took place in rural Malawi and was comprised of 2,349 moderately malnourished children aged 6 months to 5 years old. Children were evaluated 12 months after treatment; 1,967 rec...
Read more

Harvest of the Month

-
Image
Harvest of the Month  August – Corn Good source of  fiber Carbohydrate source for energy Antioxidants Contains vitamins and minerals ½ cup or 1 ear = 80 calories   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90 September – Watermelon High in vitamin A and vitamin C Antioxidants and anti-inflammatory support 1 cup cubed = 46 calories http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 October – Apples High in fiber Vitamin C Abundant amount of antioxidants 1 medium = 95 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15 November – Squash and Pumpkin High in vitamin A, vitamin C, vitamin K, vitamin B2, B3 & B6 Many minerals  High in fiber Multiple antioxidant properties  1 cup = 76 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 Decembe...
Read more