Cranberries - Simple Protection from Cancer and Heart Disease


When is the last time you ate cranberries? Was it with a turkey dinner? With all the research pointing to the amazing health benefits of this simple berry, shouldn't cranberries be more than a once a year side dish?

How Cranberries Are Proving Their Strength: The Cranberry Institute provides the results of studies and research that highlight the fantastic health benefits of the humble cranberry. Cranberries have been used for thousands of years by Native Americans as a source of food and to extend the shelf life of dried meats. Colonial sailors also made use of the natural preservatives in cranberries (from benzoic acid) which allowed them to last through long sea voyages, and the high Vitamin C content which prevented scurvy.

Perhaps they were on to something since new research suggests that cranberries may prevent the adhesion of the e.coli bacteria - a common cause of food poisoning from contaminated meat - to the urinary tract. This 'anti-adhesion' effect may also help in preventing bacteria from causing stomach ulcers and gum disease. Vitamin C is also a known powerful antioxidant and is being widely accepted as a means of combating the effects of free radicals in the body which can cause cancer, heart disease and other health problems.

Antioxidants from cranberries are being researched for prevention of kidney stones and lowering cholesterol. While many fruits contain antioxidants, according to research cranberries have more antioxidants than 19 commonly eaten fruits. With this news it makes sense to include cranberries into a balanced diet throughout the year. How Can You Include Cranberries Into Your Diet? Fresh, frozen or dried, cranberries can be eaten anytime of the year. Adding dried cranberries to baking (such as scones, breads and cookies) is an easy way to enjoy their tart sweetness. Adding frozen cranberries to smoothies or soups can lend a mild tang to your creations. Fresh cranberries make excellent garnishes and dressings.

The easiest way to add cranberries to your diet is to drink cranberry juice. While sweetened juices have less antioxidants than unsweetened, the benefits of adding cranberry to your diet are still there. If you add unsweetened juice to sparkling water you can enjoy a refreshing spritzer.

While studies are still being conducted on the health benefits of cranberries there is no doubt that increasing the intake of fruits and vegetables in your diet will lead to a healthier body. Choosing to use a variety of berries, citrus and other fruits will ensure you are giving your body everything it needs for optimum health.

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Safe Workouts Begin with a Good Warm-Up
Having been a professional boxer and runner I have found the following exercises very useful for warming up and avoiding injuries.

It is starting to become warmer, and many people will be returning to their fitness routines. Most sports injuries that happen when a person works out are caused due to a lack of proper warm up and stretching of the muscles before a workout. It has been said that an ounce of prevention is worth a pound of cure. This is definitely the case when you start to workout or do your fitness routine. Sore muscles, sprains, and even broken bones can result from not warming up your body prior to conditioning.

The best medicine for saving yourself the agony of 'the morning after syndrome' is to properly stretch out before your workout and then to warm up by doing some light jogging. You can use an ipod and listen to music, or take a friend with you for company. Start by doing a simple stretching exercise.

First, stand with your feet shoulder length apart. Reach down as far as you can with both hands and try to touch the floor. Don't jerk, but simply extend your arms to the floor slowly and hold that position until you feel slight pressure on your leg and back muscles. Repeat this 5 times.

Next, sit on a mat or semi-soft surface. Put both of your feet directly in front of you and together. Extend your hands slowly and touch the tips of your shoes if you can. If you can't quite reach that far don't worry, this is the reason you are doing the stretching exercises in the first place. Your body needs to expand the ligaments and muscles to allow for the pressure of the upcoming workout. Repeat this stretching exercise up to 10 times. These two stretching exercises will get you ready for moving around and working out as well as start the process of blood flow in your body.

If you plan to run for your workout it is suggested that you stretch your legs and hamstrings ( back of the upper leg ). To do this you extend one foot in front of the other far enough so most of your weight is on the front foot. Then slowly shift the rest of your weight forward while placing both hands on your knee. Hold this position for about 5 seconds after you feel a tightening pressure on your back and legs. Do this 10 times slowly for each leg. It is wise to take your time when stretching out. The better job you do of loosening up when you stretch, the less likelihood of any sports injury occurring.

Another easy way to stretch your whole body is to do about 30 'jumping jacks'. This is merely jumping and spreading your feet apart at the same time you raise your hands just like you were going to clap your hands above your head. This is an enjoyable exercise, and one that lends itself easily to music. This is a standard exercise that is good in itself as it increases your blood flow and heartbeat. You may find that you want to do more that 30 jumping jacks at a time. Just remember to start slow if you are a beginner. Now that you have stretched out your legs and loosened up a bit, take a slow jog for about 3 or 4 minutes. Then you will be ready to do a nice workout without fear of pulling any muscles. Stretching and warming up will prevent sore muscles the day after your workout when you do it regularly. And it will reduce the incidence of sports injuries such as torn muscles. Just remember a great workout always begins with a solid warm up routine every time.

I have found the “The Navy SEAL Physical Fitness Manual” of great help in finding a good exercise routine. A good health product website to visit is www.hwize.com/hog Every success. Jim