Resistance Band Workout for the Upper Body

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Arnold's Classic Twisting Back Double Bicep Pose

Resistance Band Lat Pulldown

3 - 4 Sets

Maximum Reps

Resistance Band Incline Chest Press

3 - 4 Sets

Maximum Reps

Resistance Band Bicep Curls

3 - 4 Sets

Maximum Reps

Resistance Band Tricep Overhead Press

3 - 4 Sets

Maximum Reps

Resistance Band Shoulder Press

3 - 4 Sets

Maximum Reps

Vitamin C Rich Kiwi, Blackberry, Blueberry & Blood Orange Salad

Ingredients 

2 Kiwi Fruit
1/2 cup of Blackberries, Raw
1/2 cup of Blueberries, Raw
1 Medium Blood Orange

Directions:

1. Peel and chop up the kiwi fruits and blood oranges and place them into a bowl.

2. Wash the blueberries and blackberries with warm water and place them into the bowl with the kiwi fruit and blood oranges.

3. Cover, Chill for a an hour and serve.

Fruits that Boost Your Immune System During Quarantine Pandemic

Now more than ever we need to be careful around places we go to and people that we see. In order to have a further protection from the inside we have to eat to boost our immune system. Here is a list of foods that will strengthen your immune system during this crazy time period! 

Fruits: 

Image Credits Essentials by Catalina

Acai Berry

• This berry is loaded with anthocyanin which may provide protection from DNA cleavage, estrogenic activity, enzyme inhibition, boosting production of cytokines, anti-inflammatory activity, lipid peroxidation, decreasing capillary permeability and fragility, and membrane strengthening.

Image Credits: healthline.com

Elderberry

• This fruit may help fight inflammation because all of the antioxidants it contains. Research shows, an extract from the berries appears to block flu viruses.

Image Credits: Real Simple

Citrus Fruit

• Vitamin C may increase the production of white blood cells and they are key to fighting infections.

Dried Tart Cherries

The high antioxidant content in dried tart cherries may bolster the immune system, including reducing the risk of upper respiratory tract symptoms. They also have a natural melatonin that aids in getting a restful sleep.

Kiwi

Kiwi contains folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keeps the rest of your body functioning properly.

Image Credits: Health Line

Over 200% percent of the daily recommended amount of vitamin C in one single papaya. They also contain a digestive enzyme called papain that has anti-inflammatory effects. Papayas have great amounts of B vitamins,  folate and potassium in which all of which are beneficial to your overall health.

Image Credits: Wikipedia

Pomegranate Juice

Pomegranate juice may help your body fight bacteria and several kinds of viruses.

Image Credits: Shape.com

Watermelon

Watermelon has plenty of an antioxidant called glutathione. It powers up the immune system so it can fight infection. The most glutathione in your watermelon is near the rind and the red pulpy flesh. 

Sources:

https://www.health.com/food/immunity-boosting-foods

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/

https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods