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Tart Cherry: The Newest Post-Workout Superfood?

By U.S. News & World Report

Turmeric, beet juice, goji and chia seeds — all will forever hold a place among the top-ranked superfoods. But quickly rising to the top of that list are tart cherries, which are popping up in everything from bars and juices to powders and supplements.

[See: 12 Spring Superfoods, From Leeks to Beets.]

The reason? Their potent nutritional properties — particularly for athletes. In addition to being rich in nutrients including iron, potassium, magnesium, folate, fiber and vitamins A, C and E, tart cherries are also packed with potent antioxidants known as anthocyanins, which are responsible for fighting inflammation and oxidative damage to body cells. (Anthocyanins also give cherries their beautiful deep red hue.) The antioxidants — say, in the form of tart cherry juice — may be especially ideal to consume after a workout since studies show they may help repair and rebuild muscles that are torn during exercise.

Tart cherries have also been proven to have a natural anti-inflammatory effect on the body, reducing swelling in fatigued muscles as well as helping to lessen general aches and pains linked to conditions such as arthritis and gout. Tart cherries are also good for your heart. More and more research is revealing links between the fruit and a number of cardiovascular benefits, including a decreased risk of metabolic syndrome and atherosclerosis, lower blood cholesterol levels and lower triglycerides — all contributors to heart disease. Anthocyanins are also believed to have the ability to lower blood lipid levels.

Convinced yet? You can fairly easily incorporate more tart cherries into your diet by adding them to salads, smoothies, marinades, desserts and more. Here are a few ideas for using four varieties of tart cherries:

1. Fresh

Take advantage of the summer season and purchase dark-colored, unblemished cherries. Store them in your refrigerator (within eyeshot and easily accessible) in breathable packaging. To preserve freshness, wait to wash them until right before you’re ready to eat or use them. Beyond just snacking on them, fresh cherries make a bright addition to a summer salad or a grain salad with farro, mint, feta and fresh baby spinach.

[See: The Best Berries for Your Health.]

2. Frozen

When fresh cherries aren’t in season, you can easily purchase frozen organic tart cherries, which are identical in nutritional value. You can easily defrost them and add them to pre-workout oatmeal or blend them with protein powder for a post-workout recovery smoothie. Try combining one scoop of chocolate protein powder, a half-cup of frozen cherries and 1 cup of unsweetened almond milk or liquid of your choice.

3. Juiced

You can purchase concentrated tart cherry juice to mix into a drink since it’s too intense to drink alone. A refreshing combination is tart cherry juice concentrate (around a quarter-cup) mixed with the juice of half a lemon and sparkling water. You can also buy pre-made juices; just be sure read the ingredients to make sure there’s no added sugar or preservatives. WTRMLN WTR, a company I do contract work for, recently launched a new flavor I’ve been enjoying that combines fresh cold-pressed watermelon juice and tart cherry. The mix is perfect for post-run recovery, thanks to the antioxidants in the cherry and L-citrulline in watermelon.

[See: 11 Wonderful Ways to Use Watermelon.]

4. Supplement

You can take the fruit in supplement form by purchasing tart cherry capsules or even gummies. This method might be best for people who are looking for a concentrated dose of anti-inflammatory and health-protecting properties. Tart cherries also naturally contain melatonin, which makes it a nice supplement for athletes to take in the evening to help with a good night’s sleep, as well as the repair and recovery of their bodies. I do recommend purchasing your supplement from a trusted brand that you know will contain pure tart cherry in a therapeutic dose.

More from U.S. News

5 Healthy — and Tasty — Smoothie Ingredients

America’s Next Top Superfood

8 Ways to Stay Hydrated This Summer Without Drinking Water

Tart Cherry: The Newest Post-Workout Superfood? originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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