The 26th 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 176 — July 9 — Turn your receipt into a reminder. Use tape or a magnet to attach your receipt from a recent grocery shopping trip to the door of your refrigerator. Post the receipt front and center so it’s easy to spot when you walk into the kitchen or open the refrigerator door. Your grocery bill can serve as a visual reminder of what’s inside in your refrigerator and pantry. When you’re aware of the produce and other groceries in your kitchen, you can save money by cooking and eating what you have on hand instead of buying prepared foods or take-out. Using food soon after it’s purchased also helps avoid waste and clutter from forgotten or expired items.
Day 177 — July 10 — Take a seat for a thigh move. Sit up straight in a chair that does not have wheels. Rest the palms of your hands on the arms or seat of the chair. Cross your right ankle over your left. Slowly lift and extend your left leg until it’s straight and your shins are parallel to the ground. Keep your right leg relaxed as it lifts with your left leg. Hold your legs straight for a count of ten. Slowly lower your feet back to the floor and uncross your ankles. Then, cross your left ankle over your right. Repeat, lifting your right leg, and hold for ten more seconds. Crossing your ankles before you lift your legs allows one leg to act as a “weight” for the other. The thigh muscles that you engage in this exercise are crucial to everyday activities, like standing up from a chair and walking up steps. This move also calls on your core — you’ll feel your abdominal muscles working to support you as you sit up straight.