Cherries: Nature's good-for-you treat

It's an unfortunate thing, but treats that you really like are often not very healthy. For example, have you ever been advised to eat more ice cream or cotton candy?

Cherries are a delicious exception -- a refreshing treat from nature that is actually good for you. Nutritionists are constantly urging us to eat more fruit and vegetables, and cherries just happen to be an easy way to do that.

What's good about cherries? One cup has just 90 calories, and no fat or cholesterol. Cherries are an excellent source of antioxidants, fiber and vitamin C. Antioxidants are important because they're believed to promote cardiovascular health, protect the body against cancer, enhance sleep and help prevent macular degeneration, an eye disorder.

Given how good cherries and other fruits taste, it's hard to figure out why we don't incorporate enough in our daily diets. But it's clear from the new "MyPyramid Plan," the US Department of Agriculture's (USDA) official eating guide, that grains, vegetables and fruit are the foundation for a healthy diet. If you're interested in finding out exactly how much of each food group is best for you, the USDA offers a convenient calculator that gives recommended portions based on age, size and activity level. The calculator can be found at www.mypyramid.gov.

Likewise, the Centers for Disease Control features an online calculator that can help you determine exactly how much fruit and vegetables you should consume, based on age, gender and activity level. See the calculator at www.fruitsandveggiesmatter.gov.

As you are planning your own ideal food program, be sure to make cherries part of your fruit plate. The summer crop is just arriving now.

A Good Night's Sleep

Nights spent tossing and turning can be relieved with a few simple modifications to your day.

• Engage in exercise during the morning or afternoon -- not in the evening.
• Stay away from all sources of caffeine after morning hours.
• Eat lunches and dinners that are high in neurotransmitters -- turkey, salmon or legumes and whole wheat bread, brown rice or oats for example. These foods contain the necessary precursor needed to create melatonin and serotonin -- the hormone balance required for restful sleep.
• Afternoon naps should be less than 30 minutes. Reduce the stress hormone, cortisol, by taking the time for a few deep belly breaths in late afternoon.
• Avoid liquids, particularly alcohol, 90 minutes before bedtime.
• Have a relaxing bedtime ritual such as litening to soft music, reading a good book, quiet conversation, talking to a pet, or journal writing.
• Use calming aromatic fragrances such as clary sage, lavender, jasmine or rose in a bath or to scent your bedroom.