Aspire, Perspire, Nourish Yourself

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We are well into fall now and fresh cranberries are showing up in the produce section of grocery stores. It is the time of year to invent new recipes with this high powered, anti-oxidant fruit that goes well with both sweet and savory dishes. Let the tangy, plump taste of these berries come through in your dishes and get the greatest health benefits by eating them fresh. The skin of cranberries contains many of the nutrients, and these nutrients are sensitive to baking temperatures at 350º F and higher. Fresh cranberries can be frozen and will keep for many years so they are a great fruit to have in the freezer for special recipes or for times when you want to add a little tartiness to sweets.

Interesting Facts

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Cranberries are related to blueberries since they belong to the same family, known as Ericaceae or heath or heather family. Although cranberries may grow wild in the mountains, they are typically commercially cultivated in North America in sandy bogs where the berries float to the top of the bog. American Indians were known to have eaten cranberries or used them for medicinal purposes before the 18th Century. Cranberries were exported to Europe by colonists after being introduced to them by American Indians. Interestingly, after a shipwreck containing crates of cranberries sank along the Dutch coast, cranberries floated to shore and some of them took root and started growing in that area. They are still being cultivated there today.

Nutritional Profile and Health Benefits

Cranberries are a very good source of fiber, manganese, and vitamin C. They also are a good source of vitamin E, copper, pantothenic acid, and vitamin K. These berries are low in calories, containing 46 per 1 cup, and are considered a low GI food. The health power of cranberries is generated by the berry’s abundance and variety of phytonutrients, which in particular include:

phenolic acids
proanthocyanidins
anthocyanins
flavonoids
triterpenoids

The combination of these phytonutrients gives the cranberry its powerful anti-oxidant, anti-inflammatory and anti-cancer properties. Besides providing protection against urinary tract infections (UTI), which has been a long recognized benefit, cranberries may also be beneficial for the digestive tract, including the mouth, gums, stomach, and colon. Through its anti-inflammatory and anti-oxidative properties, cranberries may also aid the cardiovascular system by controlling our cholesterol levels, lowering the LDL and increasing the HDL. These properties may also be responsible for cranberry’s anti-cancer benefits.

Sensitivities & Concerns

Please beware that if you are at risk of forming ‘calcium oxalate’ kidney stones, cranberries could increase the concentration of calcium oxalate. Cranberries may however have a beneficial effect for other types of kidney stones. In addition, if you are taking Warfarin, which is a prescribed anti-coagulant, check with your healthcare practitioner before consuming cranberries. A small number of studies have reported serious problems with cranberry juice and people taking Warfarin. (Ref)

Easy Recipes

Incorporating fresh cranberries into your meals can be easy! Just toss them into your oatmeal, mix with other sweeter fruits and serve as a side dish, blend them into a smoothie, or blend them into a fruity salad dressing. Here are a couple of easy recipes that we hope inspire you to try cranberries tonight!

From Whole Foods Market:

A tangy alternative to traditional BBQ sauce with a few great ingredients.

Cranberry Barbecue Sauce

Whole Foods Market photo

From Eating Well:

A flavorful chicken recipe with minimal ingredients and quick to make.

Skillet Chicken with Cranberries and Apples

Eating Well photo

References:

Recipe of the Week: Cranberry Apple Oatmeal

Make Time for Gratitude

Yesterday was Thanksgiving in Canada. It’s a holiday to which many families look forward. Turkey is a favorite of mine and it’s a treat when I get to it eat without having to cook it! Sweet potato is the perfect side dish no matter how you cook it. Then, finish off your meal with something pumpkin flavored and heaven is just around the corner! Great food aside, Thanksgiving marks the true beginning of fall in Canada when the leaves are bright yellow, brown, red, and orange. The temperatures are a little crisp in the mornings so you typically need a light sweater for your walks or an extra layer for runs. Thanksgiving is also the first long weekend after Labor Day. Parents and kids alike are ecstatic to be free to sleep in or lounge around the house for a few days. Yet other families are excited about going to the cottage or cabin to squeeze in the last visit with good weather driving conditions before winter. Since the beginning of school, routines have been tough to re-establish and take more effort than planned so this holiday is perfect timing for many of us. Family gatherings, having time to slow down for a few days, long walks in beautiful fall settings, lounging with your kids and spouse, and good comfort food may all amount to memorable moments. We might not remember what we ate at Aunt Bea’s Thanksgiving dinner but we sure remember the feeling of satisfaction! We can’t remember what exactly we did those 2 days locked up in the cabin with the entire extended family but we remember the moment when our teenager still wanted to cuddle while watching a movie. Thanksgiving has different meanings for people. This year we made our Thanksgiving a time to be grateful. It was a time to STOP, REFLECT, FEEL, and EXPERIENCE gratitude. We challenged ourselves to think of 5 reasons, moments, things, people, or experiences for which we were grateful. When I reflect on the ones I chose, it’s evident that a strong theme flows through my life and that the theme represents my values. Living aligned with my values leads to my personal happiness.

In Search of Happiness?

A few months ago I watched a Ted Talk about this topic. Brother David Steindl-Rast, a monk and interfaith scholar, has a wholesome and grounded view on creating happiness through gratitude. What do you think?