The eighth week of the Healthy Appanoose Challenges are printed below. The free program can be joined anytime throughout the year. Log in at the Centerville-Rathbun Lake Area Chamber of Commerce at www.centerville-ia.com to record challenges completed. At the end of Phase 1 on April 18, the 50 participants who logged in the most will be entered into a drawing for $100 in chamber gift certificates.
Day 50 — March 5 — Replace one meat-based protein at lunch with a high-protein food such as beans, eggs, tofu, or nuts. At lunch today, skip the roast beef sandwich, hamburger, or chicken salad and replace your meat-based protein with a high-protein, meat-free alternative. Some ideas: kidney beans and nuts on a salad, tofu in a wrap instead of chicken or beef, a sliced hard-boiled egg, black bean or lentil soup, or a side of Greek yogurt. Although meat contains healthy protein, it can also be full of saturated fat or prepared in a way that makes it less than healthy (like chicken salad that’s got lots of mayo). Swapping out the meat and trying a new food means you’ll still get protein, but your lunch will be lower in unhealthy fat. It may even inspire to you try another meat-free lunch in the future.
Day 51 — March 6 — Strengthen your legs and core with a kneeling plank pose. To make this yoga-inspired move more comfortable, do it in a carpeted spot or put down a blanket, mat, or towel. Sit down with your knees on the floor and your backside resting on your heels. Keep the tops of your feet flat against the floor and pull your body up into a kneeling position. Put your palms together in the center of your chest. Inhale and draw your abdominal muscles in, then exhale and lean back until you feel those muscles working. Inhale again, then exhale and pull your body back to the starting position. Repeat four times. (Tip: Remember to keep your head aligned with your body to avoid neck strain!) This pose calls on the large muscles of your legs as well as the power of your core! A strong core helps you maintain balance and stability, aids with posture and maintaining a healthy back, and makes everyday activities easier.