Oranges are a fantastic source of vitamin C and pectin which aids in digestion and is thought to lower blood cholesterol and to bind to cancer-causing substances in the colon. Oranges are also rich in the antioxidants hesperetin, naringin and naringenin which boost the immunity and scavenge free radicals. Oranges are a good source of Vitamin A which help maintain healthy skin and eyesight.
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Cranberries have long been known for their health benefits because they are packed with fiber, iron, calcium, potassium, and vitamins B and C. Numerous scientific studies show that cranberry juist can be effective in preventing urinary tract infections. They also booth oral health and prevent gingivitis, gum disease, cavities and plaque buildup. Cranberries help sustain cardiovascular health and have been shown to prevent peptic ulcers. Cranberries are high in vitamin C which helps boost the immune system making you less likely to contract a virus, cold, the flu or other infections.
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6. Shoulder presses. Position your arms out to your sides in a goal post shape—with your hands up, elbows bent and palms facing forward. Slowly raise your arms until they’re straight but without locking your elbows…then lower your arms back down to the starting position. Repeat 10 times.
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5. Heel stands. Hold onto a wall or chair for support, raise your toes as high as you can so your weight is on your heels. Hold for a few seconds…then lower your toes back down. Repeat 10 times. If you want to add resistance, try doing it balanced on one heel at a time.
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4. Toe stands. These are great to do while you’re watching TV or talking on the phone because they don’t use much energy and won’t leave you out of breath during your conversation. If you need to, hold onto a wall or chair for support. Slowly rise up on your toes as high as you can go…then slowly lower back down. Repeat 10 times. You can do this exercise with both feet at the same time…or boost resistance by doing it balanced on one foot at a time.
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3. Lunges. Starting in the same position as for the body-weight squats, take a long step forward with either leg. Keep your forward knee in line with your forward foot, slowly lower your body until the forward knee forms a 90-degree angle. Rise back up to the starting position. Repeat 10 times. As you become stronger, consider wearing ankle weights…or using a resistance band. Also, you can improve your balance by doing the exercise without holding onto a wall or chair.
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2. Body-weight squats. Stand with your feet facing forward or turned just slightly out, a bit more than shoulder width apart, and your arms crossed over your chest. Keeping your back flat and your chest up, slowly bend your knees until your thighs are parallel to the floor…then rise back up to starting position. Repeat 10 times. If you can’t go down all the way until your thighs are parallel to the floor, that’s OK. Keep at it and as you get stronger, you’ll get closer to parallel.
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1. Set a timer to go off every hour to remind you to get up from those shows you’re binge watching and walk around. (Sitting is the new smoking, after all.) Now, spend at least 5 minutes moving.
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5. Get Some Sun
Sunlight triggers the skin’s production of Vitamin D which helps fight respiratory infections. In the winter months, it is difficult above the Mason-Dixon line to get an adequate amount of sun, so if you live north of there, consider a Vitamin D supplement.
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4. Eat Plenty of Vegetables, Fruits, Nuts & Seeds
Eating a diet rich in fruits and vegetables improves antibody responses that help fight illnesses. If you’re not a big fan of fruits and vegetables, try JuicePlus. It’s a nice alternative to broccoli.
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