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.
Day 19 — Feb. 2 — Mix it up: do 1 thing differently today, such as walking a new route or eating in a new spot. Routines are an important part of life, but sometimes things can get a bit ... routine. Seeking out new experiences has been shown to increase happiness and well-being, and can even boost creativity.
Day 20 — Feb. 3 —Neck Stretches. Tightness in the neck can exacerbate pain in the head, neck, shoulders, arms and upper back. Get into a position with a straight spine and slowly rotate the neck in full circles. Then, do a very slow and full “yes” motion, nodding your head, and a very slow and full “no” motion going from looking over one shoulder to looking over the other. Then, stretch the scalene muscles by looking up and tilting your head to the side.
Day 21 — Feb. 4 — Share your favorite healthy hot drink. Liquid calories can add up fast when we’re downing a cup of our favorite toasty beverage. Luckily, there are so many options out there that are healthy, tasty, and satisfying! By sharing your favorite, you may introduce someone to a new drink - and you may get some new ideas yourself.