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The Benifits of Blackberries

The benifits of Blackberries

As I continue to recover from my last Gout attack I have found Cherry juices and Fresh Blackberries and Blue Berries. The most readily available and affordable items have been the Fresh berries. This week I transformed Blended Plain Yogurt into many different creations.

I added Strawberry jam to some of it. Another day I mixed in Honey, Fresh Banana and Fresh Blue berries. I enjoyed the addition of honey in my last creation of fruited yogurt, I mixed extra honey and half a pint fresh Blackberries into 1 cup of yogurt. Tears welled into my eyes after the second spoonful. And then I found this article on the internet today. From The Post Game blog

Lifting is great and some people enjoy the soreness they feel the next day after an intense workout while others really can't stand it -- especially if they did a crazy leg workout. But you know the phrase: You can feel sore or you can feel sorry. Feeling sore can offer a sense of achievement. Still, it's important to recover from many long training sessions, so try incorporating the foods below to recuperate more quickly.

Why Do I Feel Sore? Many people feel the soreness but aren't sure where the pain comes from. The question that I get most often is, "How come I feel sore the day after, but not that same day?" The answer is Delayed Onset Muscle Soreness (DOMS). So what causes this? When you work out, you are creating tiny tears in your muscles. This is normally a result of high intensity exercises such as heavy lifting or sprinting. Your muscles then want to recover, so they begin to heal themselves. Consuming an adequate amount of protein and nutrients, while giving your body enough time to rest helps accomplish this; and your muscles are built during this phase. That's why recovery days are very important.

1) Whole Grain Cereal: You may have heard that you should eat carbs before a workout, which is true, but you should also consume them after as well. Carbohydrates can help your body fight the fatigue that it feels after a workout by restoring your glycogen stores. When you exercise, you are using up all of your glycogen stores (or energy stores.) It's really important to replenish them after a workout so that you do not experience that sleepy feeling. Any carbohydrate snack will do but whole grains are always the best choice.

2) Cherries: Cherries are kind of like a magical fruit. They have many anti-inflammatory properties, which are really important for relieving muscle soreness. The antioxidant that gives cherries this healing ability is called anthocyanins. Many athletes consume tart cherry juice prior to workouts for this reason. Instead of popping that ibuprofen or Advil, reach for some nice, fresh cherries or cherry juice instead.

3) Nuts: Walnuts, almonds, brazil nuts -- whatever kind of nuts you want. All kinds of nuts are very high in Vitamin E. This vitamin has muscle strengthening powers which will ultimately help to fight muscle soreness. Once you begin to get stronger, you will notice that you are not as sore as you were when you first began training. When you have been training for a while, your muscles are stronger and you don’t tear the muscle as much as you did in the beginning. Less tears equals less soreness. Vitamin E also helps repair the damage that was done to the muscle tissue. Eat foods high in Vitamin E, like nuts, to help build that muscle strength…and keep training.

4) Berries: Berries such as strawberries, blueberries, blackberries and raspberries all contain antioxidants called polyphenols. These antioxidants are what protect your cells against damage. Aside from their ability to reduce muscle pain, they also help protect against all the other damages that can be done to our cells that can cause cancer. Generally, the darker the berry, the more antioxidants it contains so try to eat dark berries such as blackberries and blueberries. They are a healthy and delicious snack. You can even throw them into your protein shake for an added bonus.

5) Salmon: Fish in general is loaded with protein and a ton of essential fatty acids. Fatty acids help to reduce inflammation which in turn fights muscle soreness. Not a fan of fish? Take a fish oil supplement.

6) Eggs: Particularly egg yolks. Ignore the cholesterol factor. Eggs are high in protein and Vitamin D. Both of these two things help fight muscle soreness and aid in muscle growth. Vitamin D has become one of the biggest deficiencies in the American diet. It is really important to consume foods high in this vitamin, especially to help reduce muscle pain. Many people tend to get rid of the yolk of the egg because of the added cholesterol and calories but those calories in the yolk are all really good calories. They provide vitamin D and protein. Eat the whole egg. If you do have high cholesterol, try to limit yourself to a couple whole eggs a week and consume Vitamin D fortified low fat milk.

Gout Attacks happen twelve hours after I have stressed muscles from physical activity. My son is a 2012 Olympic diver hopeful and we have compared notes on how to recover from muscle injuries, this article speaks volumes of good advice for both of us. 

 

 

 
 

Tart Cherries and Golden Honey Melons

Tart Cherries and Golden Honey Melons

I have spent an hour learning how inhumanely we treat certain animals before they arrive on our dinner plates. These articles were being read before I decided what dish to create for bible study tonight.  For our meal at family group tonight I have decided to bring the healthiest food I have in the house. I have diced half of a Golden Honey melon mixed in honey an Tart Cherries. I have included an article that speaks volumes to me. With an Olympic hopeful son and my personal physical soreness that I feel upon awakening each morning. Learning to live with less pain at our house is important.

 

Science backs benefits of tart cherries for treating pain


Research supports tart cherries for controlling pain.

Researchers are again touting the benefits of tart cherries that they say can be a treatment for millions of pain sufferers with arthritis and other inflammatory joint conditions, without side effects of medications that often lead to complications and more prescriptions.

Tart cherries have the highest anti-inflammatory properties of any food

In findings presented by Oregon Health & Science University at the American College of Sports Medicine Conference (ACSM) in San Francisco, California, Scientists even went as far to say that tart cherries have the highest anti-inflammatory properties of any food.

 

Even the researchers are intrigued by the notion that food can control pain to the same degree as pharmaceutical medications, but without the side effects.

Previous research has suggested tart cherries inhibit enzymes in the body that are linked to pain in inflammation.

Kerry Kuehl, M.D, Dr.PH., M.S., Oregon Health & Science University, principal study investigator said in a press release, "I'm intrigued by the potential for a real food to offer such a powerful anti-inflammatory benefit – especially for active adults."

The study found just how good tart cherry is for controlling arthritis pain when researchers enrolled 20 women with osteoarthritis in a study, age 40 to 70.

The women drank tart cherry juice twice a day for three weeks. At the end of the study they reported a significant reduction in pain.

Drinking the juice, or eating cherries also has health benefits because the fruit is rich in antioxidants and can help you get a good night's sleep because they contain melatonin.

Osteoarthritis is common especially among athletes because it develops from wear and tear on the joints. Pain and inflammation associated with the condition is the result of cartilage breakdown.

Studies also show tart cherry juice could help athletes recover from pain after strenuous events. If you suffer from joint pain, check out this recovery routine from sports dietician Leslie Bonci, M.P.H., R.D. LDN, CSSD, called the “red recovery routine”. It’s possible to control pain and inflammation with a simple dietary intervention, which is good news for millions of pain sufferers who need to avoid medications that can interact with other prescriptions and cause side effects.

 
 
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