Cranberries, the small deep red, sweet fruit has some big health benefits. Some areas of the U.S. list it as a superfruit, or a fruit with numerous health benefits.

You may have seen the cranberry juice commercial with the two guys standing in a cranberry bog. Many cranberries are water-harvested, floating in bogs, which makes it easier to harvest. But, this way of harvesting also promotes phytonutrients in the berry and gives it the beautiful red color, by exposing it to the natural sunlight. Increasing the sunlight also increases the amounts of anthocyanins, which provide the greater health benefits.

What are some of the benefits of this little berry?

Traditionally, cranberry juice has been used as a natural way to reduce or eliminate bladder infections. The berries have been found to inhibit bacteria from accumulating on the walls of the urinary tract, preventing infection.  Drinking the juice daily, may prevent the infections all together.

Reducing dental plaque is another benefit of cranberry juice. The juice inhibits the growth of bacteria that causes plaque in the mouth. Eliminating plaque will keep your teeth and gums healthy, fresh, and clean.

Medical research is ongoing to see if cranberry juice may help to prevent kidney stones. Cranberries naturally rid the body of bacteria and waste, so it makes sense that they may even prevent kidney stones to form. We shall see...

Watch the sugar content of the cranberry juice. Juice with no added sugar will contain higher concentrations of antioxidants, making it a better choice than sweetened versions. Unsweetened, the juice may seem tart to taste. But, the concentration of phytochemicals providing all these benefits make it more beneficial. Try adding it to smoothies, water, or other no sugar added juices to offset the tartness. Or course, the greatest concentration of health benefits will be found in the raw cranberry. The juice is more readily available year round and may be easier to consume on a regular basis.

Tammy’s Challenges

Mind: Eat with your non-dominant hand all day for one day. This will help you to focus on your meal and slow down between bites. This will give you time to chew between bites and let your stomach and brain connect to listen to the body’s signal of fullness.

Body: Look for cranberry juice (no sugar added) when shopping for groceries. Learn to read labels to reduce sugar in your diet.

Soul: Have your last meal at least three hours before bedtime. This will give your body a chance to digest the meal before lying down, which will make for a more restful sleep.

I would love to hear from you.  Contact me through email at the address  This e-mail address is being protected from spambots. You need JavaScript enabled to view it , on Facebook at TammYoga and Twitter @TammYoga.

Namaste,  
Tammy

Parmesan Crusted Chicken Breasts with Tomato and Basil and Potatoes with Peppers and Onions
Created by Rachel Ray

Ingredients

Directions

Preheat oven to 500 degrees F.

Cut fingerling potatoes into halves or quarters, depending on thickness of fingerlings -- thin, small fingerlings may also be left hole, larger potatoes should be quartered to speed cooking process. If you are using small red potatoes, halve or quarter them in the same way.

Cover a large cookie sheet with foil. Place potatoes on cookie sheet. Combine with peppers and onions, garlic and crushed red pepper flakes. Coat the potatoes, peppers and onions with extra-virgin olive oil just enough to coat vegetables in a thin layer, 2 to 3 tablespoons. Season liberally with salt and pepper. Place potatoes in the oven and roast 20 to 22 minutes, until potatoes are just tender and peppers and onions are crisp at edges. Toss mixture with tongs, turning the potatoes after 15 minutes. When the potatoes are cooked, transfer them to a serving dish and peel the foil off the cookie sheet and discard for super-quick clean up!

While potatoes cook, prepare chicken. Roll out a 2-foot piece of waxed paper or foil near the stove top. Heat a large nonstick skillet over medium high heat -- your pan must be very hot when the chicken is added. Pile the shredded cheese on the work surface created with the waxed paper or foil. Season your chicken breasts with black pepper but no salt; the cheese will add enough salt to the taste of the dish. Press the breasts firmly into the cheese. Coat both sides of breasts with as much cheese as possible. Add 1 tablespoon extra-virgin olive oil to the skillet, 1 turn of the pan. Set breasts into the skillet and cook 7 minutes on each side, until cheese forms an even, golden casing around the tender chicken breasts.

While chicken cooks, combine chopped tomatoes with basil in a small bowl. Season with salt and pepper, to your taste.

Drain off any excess oil from chicken as you remove it from the skillet. Top chicken with big spoonfuls of raw sauce and serve with potatoes, peppers and onions.