The third week of the Healthy Appanoose Challenges are printed below. The free program can be joined any time throughout the year. Log in at the Centerville-Rathbun Lake Area Chamber of Commerce at www.centerville-ia.com. 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 15 — Jan. 29 — No white food day (all whole grain). Research shows that eating whole grains such as oatmeal, whole-wheat bread, and brown rice as part of a healthy diet can help reduce the risk of heart disease, some types of cancer, and Type-2 diabetes.
Day 16 — Jan. 30 — Unclutter your house/desk to unclutter your life. Clutter slows us down. Clutter stresses us and makes us lose control. Not being able to locate stuff can be very stressful, especially with urgent deadlines and all the demands on our time. We are frazzled; tense; and unable to concentrate. By eliminating the clutter in our work and personal lives, we relieve ourselves of the additional burden we carry. This frees us to focus on the things that really matter.
Day 17 — Jan. 31 — Fly like Superman. Do Superman stretch for 30 seconds. Lie on your stomach with arms extended in front of you on the ground as your legs are lying flat. Lift both your arms and legs at the same time, as if you were flying, and contract the lower back. Overall, core development is an essential aspect of fitness, and the Superman exercise assists with this development. This exercise is designed specifically for the lower back and helps to strengthen those muscles. The Superman also provides a way to develop the lower back and flexibility.
Day 18 — Feb. 1 — Eat 1 food that’s rich in zinc, such as chicken, yogurt, milk fortified cereal or oatmeal. Zinc is an essential mineral that boosts your body’s immune system and nerve function. It also helps to heal wounds and is critical for maintaining your senses of taste and smell.