The 22nd 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. Phase 1 has now ended and Phase 2 is in session.
Day 148 — June 11 — Overhaul your oatmeal. How do you get whole grains into your breakfast? Maybe you’ve tried a multigrain hot or cold cereal, steel-cut oats prepared the night before, buckwheat pancakes or toast made from bread packed with rye or millet. Whatever whole grains you’ve been enjoying at breakfast, share them here. New options for whole grains have been appearing in grocery aisles, and many of them can be easily added to your morning meal. Unlike grains that have been processed and refined to make starchy products like white bread, whole grains are left all or mostly intact. Refined grains are digested quickly, leading to a rise and crash in blood sugar, while our bodies take much longer to digest whole grains. A breakfast that includes whole grains will help keep your energy levels up until lunch.
Day 149 — June 12 — Say hello to a clean hairbrush. Begin by pulling out the hair from your brush. If you have a comb, you can also hold the brush in one hand and use the other hand to pull the comb across the brush’s bristles to lift up and remove the hair. Fill your sink with warm water and a few drops of shampoo. Hold on to the handle and swirl the brush in the sink for a few minutes. You can drop it in the water to soak if you like, as long as the brush doesn’t have any wooden parts or fabric padding. Drain the sink and rinse the brush under running water. Place the brush with its bristles facing down to dry. Dirt, hair gel, spray, skin flakes...when we think about what goes from our scalps to our brushes and then back again, we can all agree that hairbrushes have a dirty job. Giving your brush a little love helps cut down on germs and grime. Bonus: Cleaning your brush extends its life, which can save you money.