Make It A Citrus Summer

Wednesday Wellness | May 17, 2017

In This Wednesday Wellness:

  1. Make It A Citrus Summer | Citrus Fruits & Positive Effects of Citrus
  2. 15 Powerful Benefits from Lemons
  3. The Power of the Orange (liquid sunshine)
  4. Reverse Some Effects of Smoking with Grapefruit Juice
  5. 21 Citrus Recipes
  6. Congrats to our JH Basketball Champs! Men's A Tourney Champions!
  7. Group Class of the Week | Pump It Up with Dawn
  8. Joe Know Citrus
  9. Wednesday's Last Word

1. Make It A Citrus Summer!

Concentrate on citrus, here's why:

Citrus fruits include oranges, lemons, limes, grapefruits, tangerines and pomelos. Citrus fruits are delicious (make it your dessert) and refreshing. They also contain compounds called flavonoids, which have anticancer properties.

Citrus flavonoids are also antioxidants that can neutralize free radicals and may protect against heart disease. Studies show that citrus flavonoids may improve blood flow through coronary arteries, reduce the ability of arteries to form blood clots and prevent the oxidation of LDL (“bad”) cholesterol.

Citrus fruits are also high in vitamin C, and are good sources of folate and thiamin. Vitamin C is a powerful antioxidant. The vitamin C in citrus fruit strongly enhances the absorption of iron in food. Vitamin C binds to iron in the digestive tract and the iron-vitamin C complex is absorbed together. Vitamin C also helps form hemoglobin, the part of the red blood cells that carries oxygen. More than just an ordinary vitamin, it may also help fend off certain types of cancer, promote heart health, and battle inflammation. It also contains collagen, which helps wounds heal, hold blood vessels, tendons, ligaments and bone together. Evidence shows that oranges, grapefruits, even tangerines have the power to fight life-threatening diseases such as cancer, obesity and high cholesterol.

Quick tips:

  • Eat citrus every day for fat loss: VC inhibits the production of cortisol, a hormone that essentially tells your body to store fat. Eat grapefruit slices with breakfast as well to help with stablizing insulin.
  • Always be double fisted, with a fruit slice in your beverage. Always have a glass of water with whatever else you are drinking, and alternate drinks. Add a slice of citrus to your beverage and you are constantly drinking in health.

2. 15 Powerful Benefits of Lemon

Yes, I will take a lemon in my water. Please and thank you.

1. It normalizes the Ph level in your body.

2. Removes the 'stains' from your face.

3. Improves the immune system.

4. It can help assist in removing some negative effects of alcohol consumption.

5. Helps with weight loss.

6. Improves brain function.

7. Regulates blood pressure.

8. Fights against infections and disorders of the respiratory system.

9. Helps with dissolving uric acid.

10. Prevents different types of cancer.

For more details, click on the link below. Sources:,

3. Overcome Obstables with Oranges

An apple a day may keep the doctor away, but an orange a day will do the same plus add addtional energy to your day! One orange provides 130 percent of your vitamin C needs for the day.

Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Due to their high vitamin C content, (over twice the daily need) oranges are associated with boosting the immune system.

Oranges also contain choline, zeaxanthin, and carotenoids. Choline is an important nutrient found in oranges that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflamation.

Lycopene, also found in tomatoes, helps turn the flesh of cara cara oranges pink. Blood oranges benefit from anthocyanin, which may aid in preventing strokes and urinary tract infections, fight inflammation, and reduce the risk of cancer.

Oranges also provide folate (essential for preventing certain birth defects) and some potassium, which may help decrease risk of stroke. When peeling an orange, leave on the white stringy parts that stick to the fruit; it harbors pectin, a soluble fiber that helps lower cholesterol.

Don't toss the peel either. The zest offers limonoids, a bitter-tasting lipid that protects the orange from fungi and may lower cholesterol and fight cancers of the skin, breast, lung, stomach, colon, and mouth. Use it to enhance the flavor of everything from dressings to smoothies.

Quick tips:

  • Find oranges at their peak between December and mid-spring. Choose fruit that's heavy for its size (indicating juiciness), firm, and evenly shaped.
  • For juicing, buy Valencia oranges. Oranges keep best in your refrigerator's crisper drawer.
  • Rub unpeeled oranges under running water and dry them with a paper towel before eating, since any bacteria on the rind can transfer to the flesh when slicing, peeling, or juicing. Once oranges are cut, eat them within two hours or put them in the refrigerator, where they will stay fresh up to two days.
  • An orange tree can produce both flower blossoms and mature fruit at the same time, sometimes causing a ripe orange to turn slightly green. The chlorophyll produced to feed the blossoms can tinge nearby oranges green, while also making them sweeter.
  • Nutritional Breakdown
    Per 1 large orange, raw

    Calories:86 kcal
    Fat: 0.22 g
    Fiber: 4.4 g = 17.6 percent* of DRI**
    Folate: 55 mcg = 13.8 percent of DRI
    Potassium: 333 mg = 7 percent of DRI
    Vitamin C: 97.9 mg = 131 percent of DRI

4-5. Reverse Some Effects of Smoking with Grapefruit Juice

Obviously, the best way for smokers to reduce their risk of cancer is to stop smoking. However, researchers at the University of Hawaii say three 6-ounce glasses of grapefruit juice a day may help smokers fight off cancer. The small controlled study of 49 smokers showed that a thrice-daily dose of grapefruit juice slowed activity of CYP1A2, a protein which helps activate the cancer-causing substances found in tobacco smoke.

Source: WebMD

6. Congrats to our JH Basketball Champs! Men's A Tourney Champions!

Kyle Gibson | Joel Vanderpol | Kyle Turner | Juron Dobbs | Jeremy Alexander | Mike Manusama.

"Winning isn't everything, it's the only thing." Vince Lombardi

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7. Group Fitness Class of the Week | Pump It Up with Dawn!

Join Dawn every Wednesday for Pump It Up! This is a 30 minute total body workout class that involves dumbbells, kettlebells, and body weight exercises. You will get toned and firmed up, and burn a lot of calories at the same time.

Join Dawn in the Coliseum every Wednesday at 11:30am!

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8. Joe Knows

What does Joe Know you may ask? More than you think. Joe is back for a summer series called Joe Knows. Each week this expert, in multiple fields, will give us his thoughts on a current topic. Take note my friends, because indeed... Joe does know. Chuck Norris subscribes to his blog and has him #1 on speed dial.

"Personally, I like to make bottles of water, add citrus slices to them, freeze them overnight and take them to the pool or lake. This way, the kids and I are sipping on real vitamin naturally-flavored water without the false sugars and extra sweeteners in soft drinks and 'sport' drinks."

Joe's daily intake of citrus may include: 42 oranges, 10 grapefruits (before 9am), 12 limes and 22 lemons (he adds those to his 18 gallons of water he drinks per day).

9. Wednesday's Last Word

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