It’s crazy how many classmates I’ve spoken too that have trouble falling asleep at night. We spend all day with our brains on, looking at bright computer screens, and studying til late hours...even though our bodies are drained by the end of a long day, it’s no wonder our brains are still spinning when it’s time to go to sleep.
I wanted to share some things that help me when I have trouble falling asleep:
1. Chamomile tea is my go to when I’m in bed and my brain doesn’t shut up. The tea relaxes me and helps my thoughts simmer down so I can finally fall asleep, and it’s definitely been my go-to for years. It’s thought that flavonoids in chamomile tea produce these relaxing effects, and the tea is also known to help reduce anxiety!
2. One of the biggest things keeping us up at night is our screens! Blue light from computer and cell phone screens signals your brain to turn on - messing with your circadian rhythms so that you have trouble sleeping!
3. It’s also extremely beneficial to stay off your phone, computer, tv, etc for at least an hour before bedtime, but we all know that’s almost impossible!
4. iPhones and macs now have “night modes” that takes away some of the blue light from your screen. I have mine on an automatic timer- my computer is on night mode ALL the time, and my phone turns on night mode at 8 pm! It looks weird but you get used to it. A bunch of my classmates also wear blue light blocking glasses (cheap on amazon!) and they all say it helps prevent headaches and sleeping trouble!
5. Tart cherry syrup works wonders!!! With just a teaspoon, I fall into a deep sleep so quickly!
6. Avoid caffeine after 12 pm! Some people (me!) are super sensitive to caffeine! Know your limits and if you notice yourself having trouble sleeping, try cutting off your caffeine intake by noon!
Would love to know if any of these suggestions work for you! Gooooood night 💕💤
8 1075 days ago
Happy last day of 10 day cleanse!🙌
My favorite part of the day...😋
Did you know when you drink tart cherry juice before bed you can naturally increase your melatonin levels? .
Increased melatonin=deeper restful sleep. My kids love it too!👍
I am so proud of everyone who stepped up to the challenge to cleanse their bodies free of toxins. It was not an easy task and their were some ups and downs. The support from the group made it easier. I feel a little lighter down 8 lbs, less bloated and have more energy. Looking forward to a great 2019! Cheers! *transformation pics to come maybe🤔
You can join anytime🙋🏻♀️
Comment below for more info👇
🍒 Apothe cherry 🍒 has given me the BEST sleep I’ve ever had. I have zero issue getting to sleep at night it’s the staying a sleep that was becoming a struggle. I would sleep 3 hours and couldn’t get back to sleep.
Did you know that lack of sleep or uninterrupted sleep doesn’t allow your body to get into the deep sleep our bodies need to regenerate, repair and feel fully rested in the morning. No wonder I would wake up so tired in the morning and be dependent on coffee to get me going! Lack of sleep contributes to obesity, disease and premature aging...........UGGGG............Who wants that?
I usually drink my night time Apothe cherry 🍒 juice in a wine glass but since It’s chilly and rainy tonight in Vegas I opted to drink it warmed up. It’s soooo good. It reminds me of warm cherry pie 🍒
Some other benefits of Apothe cherry juice 🍒 before bed:
🍒 contains natural melatonin 🍒 aids in balancing circadian rhythms for proper sleep
🍒 supports healthy joint function
🍒 promotes healthy uric acid metabolism 🍒 rich source of antioxidants 🍒 helps prevent or even reverse premature aging
🍒 people that consume tart cherries have far less gout and arthritis 🍒 a serving contains 7,000 ORAC units
🍒 vegan and Non-GMO
Hey everybody, come and get your #tartcherry 🍒 juice! Why? Well, here are just a few reasons:
Research out of LSU found that adults with #insomnia who drank 8 oz of #tartcherryjuice twice/day for 2 weeks had an average of +1.5 hrs of sleep time/night compared to 2-week periods in which no juice or a placebo was consumed. It is thought that cherry juice’s natural supply of the sleep-wake cycle hormone, melatonin, and the sleep-friendly amino acid, tryptophan, are behind the “ #magic ✨!”
Having regular good quality #sleep 😴 is vital to our #recovery processes, and is also important for maintaining our immune systems and regulating blood sugar. Tart cherries also contain phenolic compounds, these are important because they help protect our bodies against #neurodegeneration 🧠, which is the progressive loss of nerve cells and neurological function.
Study co-author Frank L. Greenway, says, “Proanthocyanidins and anthocyanins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces #inflammation and decreases the breakdown of tryptophan, letting it go to work longer in the body." Anthocyanins are #antioxidants that play a strong protective role in our bodies by targeting harmful free radicals, and can help prevent disease conditions such as cancer, heart disease, and premature aging. Anthocyanins also act as powerful anti-inflammatories that have been shown to soothe #arthritis pain. They also help promote #healthyjoints and help reduce muscle soreness after playing #sports or #exercising 🤸🏽♂️. Drinking cherry juice just before and immediately after strenuous exercise helps to assuage the pain of sore muscles (4 oz/serving).
Now, it is the Montmorency or tart cherry that offers the greatest health benefits if included in your #diet 🥗. They are generally not eaten as a #fruit 🍒, but are often made into juice. The juice can be diluted with water and drunk, or added to your fruit smoothies for a powerful #health punch 🥊. Montmorency cherries provide a much higher level of anthocyanins than sweet or black varieties, thus giving you much more protection and health benefits.
Part of my pre/post- #yoga game, I #love ❤️ it!
Today’s #dryjanuary mocktail is here! I’m calling this one a Tartini in honor of Sex and the City. It’s super simple and very yummy.
In a cocktail shaker pour:
~2oz Tart cherry juice ~1oz seltzer of choice ~splash of OJ
Shake with ice. Serve.
My back hurts from my morning workout. I have had chronic back issues from well over a year ago when someone hit my car from behind, broke my tail lights and took off.
I modify a lot of moves and know my limit with weight but when it hurts so badly I cannot keep up with my kids or household chores, it’s time to make some changes.
I’ve taken CBD capsules, my omegas and now sipping on tart cherry kombucha. I need this inflammation gone. I am going to finally call a chiropractor this week but am open to any other holistic healing ideas and suggestions.
I do not take Advil or NSAIDs because stomach damage is not my thing!
13 2510:52 PM Jan 6, 2019
Anyone else drink this for arthritis? My Dad has been drinking it once a day for about a week and his knees and shoulders have stopped hurting. I’m gonna give it a try today!
4 164:47 PM Jan 6, 2019
🍒 Pro tip - Organic Tart Cherry juice is a great pre and post workout drink.
🍒It is naturally high in potassium, which conducts electrical impulses throughout the body. Potassium also helps maintain blood pressure, hydration muscle recovery, nerve impulses, digestion, heart rate, and ph balence. Research shows that the antioxidants in tart cherry juice can reduce pain and inflammation from osteoarthritis. Plus a million other things and it's SUPER good.
16 2342:25 AM Jan 6, 2019
As I head to 💤 bed 🛌 this evening (yes I’m a super “early to bed” person) I want to share one of my favorite 💚 parts of the cleanse that has become something I actually do a lot outside of the cleanse. ❤️ 🍒Apothe-Cherry🍒 is made from sour/tart cherries that contain a wide variety of unique antioxidants and phytochemicals.
Not only do they contain melatonin, which may help balance circadian rhythms for proper sleep; they may support healthy joint function; and they may promote healthy uric acid metabolism!
AND...since I’m a wino at heart 😏🍷 😉 I drink mine from my favorite wine glass... cheers to better sleep, anti aging, and pain free joints! 😘
Nighty night y’all! I’ll be back tomorrow with more amazing info... 😴 🍒🍎🍍🍑🍉🥥💚
Repost from @not_another_fitmom using @RepostRegramApp - #mealprep Sunday went down at our house today ✔️😉💯 Now that I’m out of the #firsttrimester I’m not nauseous anymore and ready to try my usual salad for lunch again. If you’ve been following me for a while, then you know what I’m talking about. Here’s what I prepped 👇🏼
Breakfast: Overnight oats w/ walnuts, almond butter, chia seeds, ground flax seeds, unsweetened vanilla almond milk. I ran out of my protein powder 😭 so these don’t have any added protein.
Lunch: salad with mixed greens, kale, peppers, 2 hard boiled eggs, crumbled blue cheese, cherry tomatoes, radishes, cucumber and fresh corn. I also made a batch of @skinnytaste Chunky Beef & Tomato Soup, and fruit salad as well.
Snacks: plain Greek yogurt with honey and berries, unsalted mixed nuts, bananas. I really wanted to make a batch of @thetoastedpinenut peanut butter granola bars, and I just ran out of time and energy. Maybe I’ll make them tomorrow, cause they are the 💣🙌🏻.
Dinner: I never prep my dinners ahead of time, my husband and I take turns cooking dinner. We eat lots of chicken breasts and thighs, salmon, ground turkey and lean ground beef. White rice, sweet potatoes and steamed veggies.
While I was #prepping today I was sipping on some @cherrybayorchards 💯tart cherry juice, which is delicious and refreshing. Not too tart and just the right amount of sweetness (the boys love it too). They also offer some great supplements that are good for joint health and aid in sleep
Many people are turning to tart cherry juice for their health needs, due to its rich supply of antioxidants and anti-inflammatory compounds. Tart cherry juice is very beneficial for promoting good and sound sleep and at the same time also prevents gout. Now that the festive season in on, you can use this healthy juice in the exotic beverages like sorbets and alcoholic drinks like vodka in place of orange juice! On that note, cheers! 🍷🍒
I have one more 2019 food trend for you, and it’s actually something I post about often – functional foods.
🍴In a nutshell, functional foods are foods that offer a health benefit beyond the basic nutrients they provide.
🤓 This is an area I’m very passionate about, and one of the things that excites me most about being a performance dietitian nutritionist.
💪 My pro athlete, CEO, and other high performance clients are extremely interested in learning more about how certain foods functionally impact their bodies, whether it’s to improve mental or physical performance, promote recovery, support immunity, improve sleep, protect health, or impact body composition.
😋 A few examples of functional foods include:
AVOCADO – fights inflammation, improves blood flow, boosts “good” HDL and lowers “bad” LDL cholesterol; and avocado eaters weigh less and have smaller waist measurements, even without eating fewer calories.
BEET JUICE (concentrated) – has been shown to boost endurance beyond what can be achieved by training alone.
BLUEBERRIES – have been shown to improve short term motor coordination and memory and delay brain aging long term; they also boost immunity, and fend off exercise-induced cell damage.
DARK CHOCOLATE - helps reduce levels of stress hormones, reduces blood pressure, improves circulation, boosts brain activity, and triggers a sense of euphoria that’s similar to the feeling of being in love.
GINGER – fights nausea, reduces joint and muscle pain, supports digestion and immunity.
KALE – protects vision, helps deactivate potentially damaging chemicals, or shuttle them out of the body more quickly.
TART CHERRY JUICE – improves sleep time and quality, reduces pain, helps preserve muscle strength.
WATERMELON JUICE – reduces muscle soreness, protects brain health, helps reduce blood pressure.
🥦 There are so many foods with functional benefits, and new studies continue to offer fresh insights into how everyday foods benefit us, beyond the macro and micro nutrients they contain.
🧐 I’m excited to see what we’ll learn in this area in the year ahead!
👉 Are you interested in the functional benefits of various foods? Any favorites?
28 3074:50 PM Dec 19, 2018
Shots, drinks, superhero glasses and hostage tape. 🧐🦸♂️ All the the sleep shenanigans - link to the full Sleep-Hack Segment in bio - just click the tree!👍
45 2253:59 PM Dec 18, 2018
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Anyone else get sore anytime they do a high intensity or long endurance workout? 🙋🏻♀️ I swear I even get sore from yoga lately 🤦🏻♀️
Exciting news! I think I finally picked which half marathon I’ll be running this year so I started running outside again recently and hellooooo legs. Every time I run, a new muscle reminds me it’s there via some less-than-pleasant day after soreness😖
We talked a bit about hydration, so now let’s touch on a recovery drink I love - tart cherry juice 🍒!
Studies analyzing tart cherry juice’s role in recovery in long distance running, cycling & strength training have found some pretttttty cool benefits.
These benefits mostly stem from a flavonoid found in tart cherries known as anthocyanin. These anthocyanins have been shown to possess strong antioxidant & anti-inflammatory properties that are even more efficient than aspirin!
The studies have found that runners who consumed tart cherry juice before AND after their races exhibited less muscle damage immediately after the marathon, showed lower levels of inflammation, recovered their muscle strength significantly quicker, and reported overall less pain than the placebo group.
Like I said, pretty cool RIGHT?! 🤓
Any other benefits besides exercise recovery?
The anthocyanin has been linked to less joint point, specifically for individuals with inflammatory osteoarthritis. Also, the natural melatonin found in tart cherries may help improve sleep.
How much should I drink to reap the recovery benefits?
The findings from the studies conducted were generally based on athletes with consumed two 8-12oz glasses of tart cherry/day. BUT any amount should help! Try adding it into your post workout smoothie or drinking 4 oz if it’s a smaller workout
❗️Nutrition Note: aim to purchase organic tart cherry juice when available, and be sure to READ THE LABEL to make sure there’s no added sugar & that it’s not from concentrate. Also, please note that this is a calorically high drink at 140cals/8oz so incorporate it wisely!
I’m thrilled to be teaming up with @Cheribundi to share my refreshing Cherry Pineapple Fizz recipe! This cocktail starts with Cheribundi Tart Cherry Juice and is topped with pineapple juice to create a beautiful layered effect! Check out the full recipe below and be sure to share your photos if you make this yummy drink! .
2.5 oz @Cheribundi Tart Cherry Juice
1.5 oz white rum
3.5 oz pineapple juice
1 teaspoon simple syrup
Fill a highball glass three-quarters full with ice. Add the tart cherry juice to the bottom of the glass. Fill a cocktail shaker with ice. Combine the white rum, pineapple juice, and simple syrup. Shake and gently strain the mixture into the highball glass to create a pretty layered effect. Top with club soda and garnish the drink with a slice of fresh pineapple and a maraschino cherry. .
To make the simple syrup, combine 1 part water and 1 part sugar in a small saucepan over medium heat. Whisk until the sugar has dissolved completely and the mixture begins to thicken slightly. Remove from the heat and allow the mixture to cool completely. Simple syrup can be stored in the refrigerator for up to two weeks.
14 9151:39 PM Jun 29, 2018
↪️Sunday Superfood Swap↩️
Nix the nightcap and catch some 💤's!
🥃↪️🍒Swap your late night drink for tart cherry juice, which contains melatonin for better quality sleep.
⏰Wake up feeling refreshed and energized with natural energy you didn't know you had until now!⚡️ #SuperSwapNation
🍒 These beauties and back in season, and guess what? In addition to being one of the healthiest fruits, cherries rank as one of the most health protective foods overall.
🙌 The benefits of cherries are numerous, and they include some key high performance perks.
💪 Apart from being rich in antioxidants and anti-inflammatory compounds, cherries (and in some cases tart cherry juice) have been tied to:
✔️ Healthy sleep (in one study sleep time increased by 84 minutes!)
✔️ Reduced post-exercise muscle soreness
✔️Osteoarthritis pain relief
👍 Clinically, cherries have also been shown to protect against type 2 diabetes, and help manage the condition, and lower heart disease risk by reducing both total and “bad” LDL cholesterol levels.
⭐️ While all varieties of cherries are beneficial, some of the research has been done specifically with tart cherries.
💫 I frequently recommend 100% tart cherry juice to my pro athlete and high performance clients. Tart cherries can also be sourced year round frozen, dried, or as freeze dried powder.
🧐 For more info, including additional cherry benefits, and my tips for how to incorporate various forms of cherries into meals and snacks, check out the link in bio to my @healthmagazine blog on this topic!
👉 Are you a cherry fan? If so, what’s your favorite way to enjoy them?
32 2932:41 PM Jun 14, 2018
@indianavb is off to Ball State for three matches in less than 32 hours. Luckily, they have snack bags filled with plenty of fuel, recovery foods, and tart cherry juice to help reduce inflammation and speed up recovery 🍒Use those snack bags with purpose! #fuelingvictory
1 1219:48 PM Sep 6, 2018
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