The 13th 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 85 — April 9 — Learn how to safely shop for food. Visit the website of the Academy of Nutrition and Dietetics at www.eatright.org/Public/content.aspx?id=6384 and review their six tips for safe food shopping. Food safety starts long before you start cooking! By reading these quick tips, you’ll learn how to shop safely and lessen your chance of bringing items that can cause food borne illness into your kitchen.
Day 86 — April 10 — Get set for 10 leg swings. Stand up straight with your feet hip-width apart. Hold your arms out in front of you at shoulder height and then cross them. Engage your abdominal muscles (the area above your belly) and lift your left knee up toward your right elbow. Put your left leg down quickly and lift your right knee to your left elbow. Repeat another eight times, switching sides as you go. This Pilates-inspired move helps to bring a nice stretch to the muscles in the upper legs (and feels especially good if you’ve been sitting for a long time). It also raises your heart rate, bringing a quick bit of energy to your day.
Day 87 — April 11 —Say bye bye to impulse buys. Avoid impulse purchases by unsubscribing from one retailer’s email list. Look through your inbox and find an email from one store that always bombards you about their online sales, clearance items, and new products. Follow the directions to unsubscribe from their list (the link is often found at the bottom of the email). Long gone are the days when we grabbed our wallets and went to the store to buy things. Now the temptation to shop comes right to us as we sit on the sofa — often many times a day! By unsubscribing from one store’s email list, you’ll avoid seeing their offers and won’t be as likely to respond to a “deal” for something that you may not even need.