Monday, March 6, 2017

Dr. Grimes' 20-1-7 Challenge Week #10: No W(h)ining!

Dr. Grimes' 20-1-7 CHALLENGE: 
  • For the first TWENTY weeks of this year,
  • Pick ONE healthy change every Sunday, and
  • Commit to that change for SEVEN days.
20-1-7 Challenge Week #10 No W(h)ining!

Do you enjoy a glass or two of wine with your dinner? Me too! Wine in small amounts is happily shown to be medically beneficial. However, many of us do not limit ourselves to the "up to one 4-oz glass of wine for women, and up to two 4-oz glasses of wine for men." How much wine is too much? If you stop at 2 glasses every night with dinner, and have no hangover or other obvious ill affects, is that okay? Well...

Medically, the evidence shows us what I already stated above- women should not exceed one 4-oz glass, and men should not exceed two. (Grab a measuring cup next time you pour wine at home, because odds are good that your "one glass" is actually two servings.) During my training, when a fellow medical student asked "how much is really too much", a wise older attending physician taught us a helpful rule of thumb. What's "too much"? If your doctor told you today that you MUST completely give up (insert substance or activity of choice here) for a month, and your first reaction is a small sense of panic...then you are drinking/eating/doing too much of that item. As such, throughout the year I periodically do a self-check and give myself at least a week long break from whichever food/drink/activity has crept up to "need" levels. [Note to media check-ins during the day are likely next on my list.] 

BOTTOM LINE: This week, no wine! (If you are playing along, please note that this means no alcohol of any kind...I simply do not drink beer or hard liquor, outside the occasional margarita.)

20-1-7 Challenge Week #1:
At EVERY meal, I added one more COLOR (translation, one more serving of fruit or vegetable that is a different color than whatever I started with on my plate.)   

20-1-7 Challenge Week #2: 
Put a new "twist" on my vegetables by using a new veggie spiralizer ($6 at the grocery store). I replaced pasta and rice with spiraled zucchini or yellow squash.

20-1-7 Challenge Week #3:
USE a medication dispenser (for prescription AND my recommended vitamins).

20-1-7 Challenge Week #4: 
Daily 12 minute meditation (Kirtan Kriya guided meditation).

20-1-7 Challenge Week #5:
Drink a glass of water four times every day (meals plus afternoon snack).

20-1-7 Challenge Week #6:
Exercise boost- add in a 10 minute BOOST to whatever your daily routine is for exercise. 

20-1-7 Challenge Week #7:
FLOSS. Honestly, putting a visual reminder with my pill dispenser worked like a charm for me- should have done this decades ago! 

20-1-7 Challenge Week #8: ZZZ Using the app"Sleep Cycle" is a great way for me to increase my awareness of sleep quantity and quality, and to actively take steps to improve.

20-1-7 Challenge Week #9: RESIST
Adding light weights back in to my routine is a keeper- love how quickly I can see improvement. Down side- because this was not every day, I needed extra reminders. I think I will be more consistent if I keep this as a set time every day, but alternate weights and stretching. 

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