The Ins and Outs of Healthy Take Out

Check out my new article for the Cecelia Health Blog on healthy take out! 

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Check out the latest news and recipes from the Cranberry Institute!

 

 

RESOURCE ALERT!

We are pleased to share the latest additions to our resource collection!

 

New Research Supports Cranberry PACs Can Help Reduce H. pylori Infection Rates

A clinical trial just published in the Journal of Gastroenterology and Hepatology found consuming cranberry juice containing 44 mg of proanthocyanidins (or “PACs”) per 240-mL serving twice daily for eight weeks resulted in a 20% reduction in the H. pylori infection rate. These findings show that twice daily consumption of 44 mg PAC cranberry juice has the potential to be a natural, complementary management strategy for adults infected with H. pylori. Utilize our newest handout on H. pylori when talking to your clients!

 

  

FDA Issues Qualified Health Claim for Cranberry Products and UTIs

Consuming one serving (8 oz) each day of a cranberry juice beverage containing 27% cranberry juice may help reduce the risk of recurrent urinary tract infection (UTI) in healthy women. FDA has concluded that the scientific evidence supporting this claim is limited and inconsistent. Utilize our newest handout on urinary tract health when talking to your clients!

 

Give Thanks to Your Health All Year-Long with Cranberries

Reap the health benefits of cranberries year-round with our latest handout! All forms of cranberry (juice, sauce, and dried) provide similar health benefits. Plus, check out cranberry recipes for the holiday season and beyond! Whether you have time to cook or are looking to grab a snack on-the-go, you can find healthy ways to incorporate cranberries in your day.

 

 

Cranberry Health Research Library

Our collection of cranberry research just got a fresh look! Explore the extensive database of cranberry health research abstracts with our easy-to-follow breakdown by topic area. You can also browse the selections by year to find the most recent publications: Cranberry Health Research Library.

 

 

Cranberries Can Help Fill the Berry Gap!

Cranberries offer a wealth of health benefits – and there’s an easy, budget-friendly way to include cranberries throughout the whole week to make sure you (and your family) hit their fruit quota!

• Add dried cranberries and cinnamon to your morning oatmeal for a healthy work from home breakfast
• Cranberry sauce can be an easy base for a marinade, dressing or quick sauce to top off dinner
• Dried cranberries are a classic salad topping – but they work just as well in all kinds of salad, from pasta to quinoa to chicken
• Cranberries can also be a part of the main meal – from Pesto Chicken Burgers to Stir Fry and Pecan Rice Pilaf, cranberries elevate pantry staple meals into unique family-friendly dinners
• Freeze cranberry juice in ice cube trays and add to smoothies for a fruity, nutritious kick
• 7 Layer Cranberry Bars can be a great afternoon snack for the whole family
• Parfaits layered with plain Greek yogurt and cranberry sauce can be an easy breakfast or quick snack that you can have your kids help assemble
• With extra time at home, get baking with cranberries from muffins to Nutty Cranberry Cereal Bars and Chewy Cranberry Oatmeal Cookies there are lots of ways to add cranberries (and an extra fruit serving) to your treats!

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In The News: Cranberry Institute Fall Issue and Recipes

It's been a busy few months and I hope to be posting more soon.  Just wanted to share the latest issue of the Cranberry Institute's Fall newsletter and I will be partnering with them to post a new recipe soon...stay tuned!

Click HERE for the newsletter!

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Latest Nutrition News Bites

Here's some of the latest nutrition news....

Repeatedly offering a variety of vegetables at meals is key to acceptance and increased consumption of them by children new study reveals

New research  sheds light on why people gain weight as they get older

Hunger impacts decision making, not necessarily for the better, according to new research !

A systematic review reveals that doctors need more nutrition education

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Latest Nutrition News Bites

Here is the latest news in the world of nutrition...

Did you know that meals that include fresh avocado as a substitute for refined carbohydrates can significantly suppress hunger and increase meal satisfaction in overweight and obese adults according to this new study?!


Beware of ultra processed foods because recent research shows they lead to weight gain!


Check out this review of the potential health benefits of fermented foods!

FYI: A diet rich in colorful fruits and vegetables may decrease the risk of cataract development as shown HERE! 

And for the latest news and recipe from the Cranberry Institute, click HERE! 

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The Latest Nutrition News Bites!

Here's the lastest interesting research in the world of nutrition:

New study shows that consumption of nuts may improve cognitive function in older adults

Having a poor diet can really shorten ones lifespan, with new research showing that unhealthy diets were linked to 11 million deaths in worldwide in 2017, with as many as 1 in 5 deaths attributed.

Find some helpful tips to cut food waste HERE!

New study shows that sugar does not improve mood, it actually worsens it!

Diets rich in colorful fruits and vegetables may decrease the risk cataract development, according to new research.

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Healthy Habits For The Weekend!

Just a few more days until my book comes out. Here are some healthy habits for the weekend as the countdown continues.

Habit One: Use Your Recipe Resources 

Stumped when trying to think of more ideas to add variety and flavor to your meal plan? Get new healthy recipes to add to your meal plan by using your resources. You would be surprised at how many healthy recipes are out there - if you name it you will find it in terms of locating a healthy version of your favorite food. Take advantage of all the recipe information that is out there on the Internet and at your local library. Make it a goal to try a new recipe every week to mix things up and keep up your meal plan exciting. Swap healthy recipes with family and friends that are in your support network as well. Take a healthy cooking class or subscribe to a magazine that features healthy recipes to motivate you to try new ideas. And a great start is THIS BLOG for plenty of easy and healthy recipes!  

Habit Two: Challenge Yourself By Setting Personal Exercise Goals 

Set small, realistic and positive goals  to keep active and step up your activity levels incrementally. Setting daily, weekly and monthly goals can help you stay on track. Break your goals into small steps to climb the fitness ladder to success. For those of you who have never exercised before and have been given the go ahead by your doctor, a small goal to start with 5-10 minutes/day would be an example of a great start. If you are already in the habit of exercising, try out a goal of adding an additional 5 minutes to your session or adding an extra session into your week. To increase variety, make it a goal to try one new activity per month to enhance your fitness routine

Habit Three:

Try To Stick To A Regular Sleep Schedule

By keeping a habitual bedtime and wake time you can help set your body’s internal clock, referred to as a circadian rhythm, in your favor to so you can get adapted to a good sleep routine. Also, by keeping to a regular bedtime it can help ensure you will get to bed in time to get enough hours of sleep overnight. Make every attempt to go bed around the same time every night, even on the weekends if possible. And try not to sleep in more than 1-2 hours maximum on the weekends or days off. Large shifts in you bedtime or waking hours can disrupt your circadian rhythm and cause problems with sleep as well as your alertness and energy levels during the day. If you are trying to get to an early bedtime, do it gradually by shifting in 15 minute intervals earlier each night until you are adjusted. Have trouble waking up in the morning? Let some morning sunlight in to help your internal body clock work with you to greet the day.

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Bonus Healthy Habit Post!

Why stop now? Here's another healthy habit I wanted to share with you!

Shop Smart!

Being prepared makes a big difference when you are shopping for food. Never go to grocery store hungry because this can set you up to give in to the temptation to buy less healthy food and take the time to plan ahead before you grocery shop to stay on track. Go shopping after a meal, or have a small wholesome snack like a piece of fruit, string cheese, handful of nuts before you head out.Make a list of foods that fit your meal plan so you can arrive prepared and maximize your time while in the store. Create a basic list on the computer to print, or have one ready on your smart phone that you can keep and add to throughout the year so you do not have to “recreate the wheel” each time you hit the store aisles. 

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New Year, NEW BOOK!

Happy New Year everyone!  I'm excited to announce that my book will be available in less than one week....release date is 1/15/19 (!) and it is available at:

Amazon

Barnes and Noble

Costco, and likely some other book stores in the future too.

Though this book is geared toward preventing pre-diabetes, it has 100 habits that promote good mental and physical health in general, therefore making its content very applicable to most anyone!

I hope you will check it out and I wish you health and happiness in 2019!!

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In The News: The Latest from the Cranberry Institute

Checkout the latest news from the Cranberry Institute.  And stay tuned for some cranberry recipes coming soon!

Fresh Cranberries: So Much More than Sauce

This season, we’re challenging you to show off your cran-tivity with fresh cranberries – a versatile fruit that adds unique flavor, color and variety to all kinds of dishes, sweet or savory.

And of course, they come with a wealth of health benefits! As a source of vitamin C and fiber, and naturally low in sugar, fresh cranberries are a healthy addition to any dish! And, they contain unique bioactive compounds that may positively affect glycemic response, prevent recurrent UTIs, support gut health, improve heart health and reduce inflammation.

We want to see the most fun, delicious and creative way you can prepare fresh cranberries in an appetizer, entrée or dessert! With Friendsgiving (and Thanksgiving!) just around the corner, now is the perfect time to get crafty with one of fall’s favorite fruits. 

AND A CHANCE TO WIN! Post your fresh cranberry recipe along with a cranberry health message on your blog and social channels, and send the links and any images over to us by November 7, for a chance to win one of three $75 Williams-Sonoma GiftCards – awarded to the most creative recipe from each category: appetizer, entrée and dessert! We can’t wait to see what you come up with! The full contest rules can be viewed here.

Breaking News from The Cranberry Chronicles: Busting Berry Myths

This year, we launched The Cranberry Chronicles, the comprehensive guide to cranberry’s existing, new and emerging whole-body health benefits. The Cranberry Chronicles are updated regularly with breaking scientific abstracts, articles, sharable resources, infographics and story ideas – all created with you in mind.

In the latest chapter, we’re busting myths surrounding cranberries and UTIs. Our newest graphic, The Berry Truth: Myths Busted, sheds light on some common misconceptions about cranberries – and clears up the science on how help prevent UTIs.

And remember to check out our Berries for Bellies graphic – sharing the science behind how cranberry may improve gut health!

Cranberry Health Research Library 

Explore the extensive database of cranberry health research abstracts with our easy-to-follow breakdown by topic area. You can also browse the selections by year to find the most recent publications: Cranberry Health Research Library.

The Latest in Cranberries and Health

Cranberries Beyond the Urinary Tract – Exploring the Whole-Body Benefits of Cranberry Polyphenols

The benefits of consuming cranberry products to help prevent recurrent urinary tract infections (UTIs) is evidence-based and significant to human health. More recently, however, scientists are investigating whether the polyphenolic compounds in cranberries may also have a meaningful impact on other parts of the body. Below are two new studies that ask this very question.

Scientists Explore How Cranberry Polyphenols May Positively Impact Metabolic Disorders

The international obesity pandemic has prompted researchers in many areas of health science to investigate its etiology and relationship to other body systems and the food we eat. Diets high in fruits and vegetables have been linked to leaner, healthier individuals so scientists are searching for bioactive plant-compounds that may treat or prevent obesity and its related metabolic disorders. Polyphenols are among the compounds found to be beneficial. Polyphenol-rich fruit extracts or isolated polyphenols as strategies to alleviate obesity-linked diseases have been demonstrated in humans and in animal models.

Cranberries are rich in polyphenols. Thus, Anhe, et al., investigated the potential of a polyphenol-rich cranberry extract to reverse already established obesity, insulin resistance, and non-alcoholic fatty liver disease (NAFLD), and whether such effects may be linked to the improving the health of the gut microbiota. In this animal model, mice were fed a high-fat, high-sucrose diet to induce obesity. When treated with cranberry extract on this same diet, the team observed an upregulation of genes that are involved in fat breakdown and a decrease in several pro-inflammatory genes in the liver. This was associated with improved glucose metabolism and normalization of insulin sensitivity. In addition, indicators of a healthy gut microbiota were increased. In addition to showing the value of cranberry polyphenols to metabolic health, this discovery suggests that cranberry polyphenols may improve conditions by way of the liver and gut.

A Polyphenol-Rich Cranberry Extract Reverses Insulin Resistance and Hepatic Steatosis Independently of Body Weight Loss.

Authors: Anhe FF; Nachbar RT; Varin TV; Vilela V; Dudonne S; Pilon G; Fournier M; Lecours MA; Desjardins Y; Roy D; Levy E; Marette A. 

Journal: Mol Metab. 2017 Dec;6(12):1563-1573. doi: 10.1016/j.molmet.2017.10.003. Epub 2017 Oct 18.

Cranberry Extract May Help Protect Against Ill-Effects of a High-Fat Diet and Obesity

Scientific institutions in Australia, India and Sweden combined efforts to evaluate the effect of cranberry extract and isomalto-oligosaccharides (a carbohydrate found in fermented foods like soy or miso) on metabolic health measures related to obesity. Using a mice model, the team found that with a high-fat diet, the combination of the cranberry and a fermentable carbohydrate significantly increased beneficial gut bacterial and overall gut health. It also prevented inflammation caused by the high-fat diet, glucose intolerance and obesity-associated metabolic changes in fat tissue and liver.

Co-Supplementation of Isomalto-Oligosaccharides Potentiates Metabolic Health Benefits of Polyphenol-Rich Cranberry Extract in High Fat Diet-Fed Mice Via Enhanced Gut Butyrate Production.

Authors: Singh DP; Singh S; Bijalwan V; Kumar V; Khare P; Baboota RK; Singh P; Boparai RK; Singh J; Kondepudi KK; Chopra K; Bishnoi M.

Journal: Eur J Nutr. doi: 10.1007/s00394-017-1561-5

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The Latest Nutrition News Bites!

Here's some of the most recent interesting news in the world of nutrition...

New low carb diet research To Begin

A very large scale study on a low carb diet’s impact on type 1 diabetes to begin soon The world’s largest study ever conducted to evaluate the benefits of a low carb diet in type 1 diabetic patients is set to begin this Fall in Sweden.

Higher Dairy Consumption May Decrease Diabetes Risk

A review of recent research suggests a small protective effect of consuming dairy in combating the development of diabetes

A healthy diet can reduce cellular aging 

New research sheds insight into various healthy diet patterns and how they can combat aging of cells, namely in women

Dietary fiber may benefit the brain

Preliminary evidence suggests that dietary fiber may play a role in brain health by decreasing inflammation as we age

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Another Nutrition News Bites Edition!

Here are some important news and research updates in the world of nutrition:

Walnut Consumption May Decrease Risk of Type 2 Diabetes

A recent epidemiological study involving 34,000 adult participants in the U.S. showed that those who  consumed walnuts, at least 3 tablespoons per day, had a 47% lower prevalence of Type 2 Diabetes.  Check out the study HERE.


Soy Protein May Help Slow Bone Loss

New animal research indicates that soy protein found in foods, such as tofu and soy milk, may help improve bone strength in pre and pst menopausal women.

Interesting Weight Loss Tips and Research

The Summer weather should NOT prevent you from losing weight if you retrying to, according to experts in this Huffington Post article. But gender may make a difference in losing weight on a low calorie diet according to a new study.


Diet and Lifestyle Pattern Affects Cancer Risk

More evidence that diet and other lifestyle factors, such as activity and alcohol consumption, impact the risk of developing cancer per a recent large scale analysis.

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My Second Book Will Be Out Soon!

Exciting news....I have published a second book and it is coming out January 2019.  It focuses on important habits for prevention/management of prediabetes. It features 100 habits that are easy to incorporate daily to lead to a healthier lifestyle. 

You can pre-order the book on Amazon by clicking  HERE  or at Barnes and Noble  HERE

Spread the word and hope you will check it out!

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Cranberry News, Recipes and Research!

Check out the latest and greatest info/recipes from the Cranberry Institute!

Happy Spring! This season, we are excited to unveil The Cranberry Institute’s refreshed logo! While still dedicated to the same mission of supporting research and spreading awareness for cranberries’ health benefits, our new logo reflects our fresh perspective on health research and sharing information on cranberries’ whole-body benefits with you. Read on for the latest in cranberry and health research, as well as to discover our new resources and delicious cranberry recipes!

The Cranberry Chronicles    

Discover our latest comprehensive chronicle of cranberry’s existing and emerging whole-body health benefits. 

The Cranberry Chronicles are consistently updated with breaking scientific abstracts, articles, sharable resources, infographics and story ideas. You’ve probably heard that cranberries may help prevent UTIs, but did you know they may affect heart health, help reduce inflammation, influence the gut microbiota and play a role in glucose metabolism?! 

Learn more by reading The Cranberry Chronicles – and check out our newest resources, A Berry for Every Body handout and shareable graphic

   Cranberry Health Research Library    

Our collection of cranberry research just got a fresh look! Explore the extensive database of cranberry health research abstracts with our easy-to-follow breakdown by topic area. You can also browse the selections by year to find the most recent publications: Cranberry Health Research Library Cooking Up Cranberries This tangy Homemade Cranberry Vinaigrette Salad Dressing, by Anne Danahy of Craving Something Healthy will be the magic touch on your next salad. This recipe works well with any type of cranberry sauce (organic, whole berry or jellied)!  Looking for a way to kick off grilling season? Cranberry Pesto Chicken Burgers are super simple, and super delicious! Cranberries & Human Health   Cranberries may improve glucose response in type 2 diabetes Postprandial hyperglycemia, hypertriglyceridemia, increased oxidative stress and inflammation have been shown to be significant risk factors for cardiovascular disease (CVD) among individuals with type 2 diabetes mellitus. Recent research suggests that cranberries may have cardiometabolic benefits in this population…read more Schell J, et al. Cranberries improve postprandial glucose excursions in type 2 diabetes. Food Funct. doi: 10.1039/c7fo00900c. Assessing the consumption of berries and associated factors in the United States using the National Health and Nutrition Examination Survey (NHANES), 2007-2012 NHANES observed that overall fruit intake, especially of berries, in the U.S. is remarkably low. ·          Fruit consumption varies with age. Children aged 2 to 5 and adults over 65 eat more fruit. ·         Higher levels of education and greater socioeconomic status are associated with more fruitand berry consumption. ·       Participants’ beliefs about nutrition and perception of their own diet were also associated with fruit consumption. Those who rank nutrition as very important or somewhat important consumed 12% more total fruit and 70% more berries than those who ranked nutrition as less important (other category). When asked “how healthy is your overall diet,” respondents who chose excellent or very good consumed 43% more total fruit and 96% more berries than those who view their diet as less than or equal to good (other category). Learn more here. Burton-Freeman BM, et al. Assessing the consumption of berries and associated factors in the United States using the National Health and Nutrition Examination Survey (NHANES), 2007-2012. Food Funct. doi: 10.1039/cfo01650f Evolution of Cranberry Research Over the past 25 years, research on the health benefits of cranberries has significantly evolved to reveal cranberry’s whole-body benefits. A recent review of history and evidence was published by Zhaoa, et al., in the Journal of Science of Food and Agriculture. Click here to learn more about cranberries’ potential role in: ·       Urinary Tract Health ·       Cancer Prevention ·       Cardiometabolic Health ·       Glycemic Control ·       Digestive Health Learn more here. Zhaoa S, et al. American Cranberries and Health Benefits – an Evolving Story of 25 years. J Sci of Food & Agric. doi: 10.1002/jsfa.8882.

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