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It’s citrus season!

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Diet, Vitamin C
Lighten up your winter menu by including a variety of citrus. Your local grocery store is exploding with choices—go ahead and partake in the enjoyment of this winter delight!

Looking for easy ways to increase your fruit intake with super healthy foods? Think citrus! Many varieties are available at this time of year—at their peak of flavor, availability, and cost. Citrus include lemons, limes, oranges, grapefruits, clementines, and many others. They contain essential potassium, calcium, antioxidants, and fiber—all of this in a small, low-calorie package!

Citrus have been around for centuries. Long known as a valuable source of vitamin C, British sailors, known then as limeys, took them on board to prevent scurvy, a vitamin C deficiency. If you haven’t been a fan before, experiment by trying new varieties such as super-sweet Cara Caras or tart-and-sweet Mineola tangelos! Here are some delicious ways to include citrus in your winter meals and all year long:

  • Lay sliced oranges and red onions on a bed of romaine lettuce and top with kalamata olives and vinaigrette dressing.
  • Halve a grapefruit, top with ½ tsp brown sugar, and broil for a few minutes.
  • Cube several varieties of oranges and add some fresh mint.
  • Arrange thinly sliced oranges and top with shredded coconut.
  • Create a parfait of layered oranges, Greek yogurt, granola, and drizzled honey.

Since many citrus have been sprayed with pesticides, remember to wash before peeling—then eat and enjoy! Who knew eating healthy could be so tasty?

Healthy eating for healthy joints

HPRC Fitness Arena: Nutrition, Total Force Fitness
Is what you eat keeping your joints healthy? Find out how nutrition can help your joints carry on.

You can take control of how your daily eating habits help or hurt your body’s joints. The physical demands of training and missions—along with day-to-day exercise, overuse, injury, and aging—can take their toll on your joints over time. There are certain eating habits you can practice to help keep your joints happy and healthy for the long run.

  • Aim for a healthy weight. Extra weight means extra stress on your joints – walking alone can cause your knees to take on 3–6 times your body weight. Maintain a healthy weight or lose weight if you need to. Visit HPRC’s Fighting Weight Strategies for ideas.
  • Fight inflammation. Include omega-3 fatty acids on your plate to reduce your body’s inflammation. Salmon isn’t your only source; foods such as English walnuts, flaxseeds and their oil, canola oil, and other fish contribute omega-3s to your eating plan. See HPRC’s omega-3 table for more foods rich in omega-3s.
  • Fill up on fruits and veggies. Fruits and vegetables, all of which are nutrient-heavy, have been linked to a lower incidence of joint diseases such as osteoarthritis and rheumatoid arthritis. Fill half your plate with fruits and vegetables at meals, and build snacks around them too.
  • Revive with vitamin C. Because of its role in forming collagen (the main component of connective tissue) and as an antioxidant, foods high in vitamin C are important for joint health. Oranges, Brussels sprouts, strawberries, red peppers, and kiwi are excellent sources.

Focusing on a healthy weight and filling up on nutrient-rich foods, along with regular exercise and stretching, can help optimize the long-term health and performance of your joints. 

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