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  • Cranberries contain high amounts of vitamin C, fiber, and antioxidants. They also include only 45 calories per cup.
  • Cranberry’s juice can be used for the prevention of urinary tract infections and bacterial adhesion in the stomach.
  • The same bacteria preventing ability of the cranberry juice can avert the formation of plaque, which leads to fewer cavities.

Recipe: Easy Cranberry Bread

  • 2 cups sifted all-purpose flour
  • 1 cup sugar
  • 1 1/2 teaspoons baking powder
  • 3/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/4 cup butter
  • 1 egg, beaten
  • 1 teaspoon finely grated orange rind
  • 1/2 teaspoon grated lemon, rind of
  • 3/4 cup orange juice
  • 1 3/4 cups cranberries, chopped 

Preheat oven to 350 degrees. Sift flour, sugar, baking powder, salt, and baking soda into a large bowl. Cut in butter until the mixture is crumbly. Add egg, finely grated orange peel, lemon peel, and orange juice all at once; carefully stir until the mixture is evenly moist. Fold in cranberries. Spoon and spread evenly into a greased 9x5x3-inch loaf pan. Bake for 55-65 minutes, or until a toothpick inserted in the center comes out clean. Remove from the pan and cool on a wire rack.


Recipe: Cranberry Sauce

  • 1 cup sugar
  • 1 cup water
  • 4 cups (1 12-oz package) fresh or frozen cranberries
  • Optional: Pecans, orange zest, raisins, currants, blueberries, cinnamon, nutmeg, allspice.

 Place the cranberries in a colander and rinse them. Pick out and discard any damaged or bruised cranberries. Put the water and sugar in a medium saucepan on high heat and bring to a boil. Stir to dissolve the sugar.  Add the cranberries to the pot and return to a boil. Lower the heat and simmer for 10 minutes or until most of the cranberries have burst.  Once the cranberries have burst you can leave the cranberry sauce as is or dress it up with other ingredients. We like to mix in a half a cup of chopped pecans with a few strips of orange zest. Some people like adding raisins or currants, or even blueberries for added sweetness. You can also add holiday spices such as cinnamon, nutmeg, or allspice. Remove the pot from heat. Let cool completely at room temperature, then transfer to a bowl to chill in the refrigerator. 

Thanksgiving may be behind us, but we are still entering the major holiday season… or the major stress season for some. The holidays are stressful for many during a normal year, but couple that with shipping delays, shortages, and inflation, many people may be finding it hard to cope this year.


So how can you better deal with your holiday stress? Experts suggest the following:

  • Talk with your family and find out what holiday traditions mean the most to them and focus on those activities and not ALL of the holiday activities.
  • Make a holiday schedule and invite your family members to help you keep on that schedule.
  • Make it a proactive event to find out what worked and what didn’t from year to year.

(continued from Part I…)


Label reading and label awareness is especially important for those who follow a vegan diet. This is also very important to those who have animal-specific allergies. The Vegan Society suggests that everyone read labels and re-read labels, as over time ingredients of even your favorite foods may change. 

There is a difference between vegan products and “free-from” products, so being food conscious is extremely important for those who follow a vegan lifestyle. 

So, what do vegans eat? (Besides the obvious vegetables!) 

Essentially, vegans eat everything and anything that comes from plants: fruits, vegetables, nuts, beans, grains, seeds, and pulses. 

What about eating out as a vegan? 

Any chef worth their salt will be able to rustle up something vegan for you from ingredients they already have in the kitchen - and if you ask nicely, many will rise to the challenge of creating tasty vegan mains and decadent desserts. Contact them in advance so they’re not put on the spot. Be prepared to help them out with suggestions of easy vegan meals – some chefs need a little nudge to realize just how many of the delicious ingredients they use happen to be vegan anyway. 

Another thing that vegans need to do is find dairy replacements. Most stores these days offer “dairy-free” and vegan cheese, milk, yogurt, sour cream, ice cream and other foods that are safe to consume and in fact, tasty as their non-vegan counterparts.

Back in November 1944, founding members of The Vegan Society first coined the term “vegan” and for the past 80 years every November they celebrate World Vegan Month.

So this month we take a look into the culture of Veganism and talk about some of the ins and outs of this movement that has gained popularity over the past 80 years.

What is Veganism?

According to the Vegan Society, it is defined as “Veganism is a philosophy and way of living which seeks to exclude - as far as is possible and practicable - all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.”

Those at the Vegan Society stress that veganism is not just about diet, but also a way of life. For example, vegans will not wear leather or suede and they will not use beauty products whose ingredients are derived from animals. 

When people follow a vegan diet, they often eat more fruits and vegetables and enjoy meals that contain more fiber and are lower in saturated fats. 

A vegan diet thrives off the following nutrients:

  • Vitamin B 12
  • Protein
  • Omega 3 Fats
  • Calcium
  • Vitamin B
  • Iodine
  • Selenium
  • Iron
  • Zinc
  • Vitamins K and A


(continued in Part II…)

When people start to consider weight management, experts will say that healthy eating is just as important as fitness.

With the largest meal that many will indulge in this year looming right around the corner, here are some ways that you can “trim the fat” from your Thanksgiving meal this year. 

  • Get enough sleep before the holiday. More and more studies have shown that sleep can impact hormone levels that control hunger and fullness. If you don’t get enough sleep, there is a higher chance of overeating and increased cravings.
  • Don’t arrive hungry to dinner. Eat a light meal earlier in the day, incorporating protein and healthy fats, to help you feeling fuller longer which will help with overindulging later on when the full meal is ready.
  • Follow the 50/25/25 rule. This rule created by the USDA suggested that you divide your plate with 50% fruits and vegetables, 25% protein and 25% grains, preferably whole grains.
  • Limit your liquid calories. Don’t waste your calories on sugary beverages and excessive alcohol. Stay hydrated with water throughout your meal and stick to one or two glasses of wine.
  • Keep your vegetables simple if you are the one making the food. Ditch the “candied” or butter-laden vegetables and opt for some steamed varieties instead.
  • Enjoy the company. Oftentimes if you are busy talking and catching up with loved ones, you won’t have time to overeat and overindulge.