CLUTTER CONTROL: 20-1-7 Challenge Week #12

                           *"AFTER" Pic of my Closet                *Roll up Magazines for Boots

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.

CLUTTER CONTROL: 20-1-7 Challenge Week #12: 

My family is NOT inherently neat and tidy. Paper clutter engulfs our kitchen counters, home office and dining room table ten times faster than I can sort, record, and recycle. Scientific studies have well documented that visual clutter ADDS significantly to stress/anxiety, and that LACK of clutter does the reverse. I tend to be an all or nothing person, so when I start to spring clean, I obsessively purge one closet or room, taking the entire day. Point in case- in January, I literally took every single thing out of my walk-in bedroom closet (which had not been emptied since we moved in 20 years ago!), and then re-filled starting from scratch. It took NINE HOURS...but I am happy to report it has stayed beautifully neat with relative ease, especially since I donated an SUV carload to charity, considerably thinning out my wardrobe. Every morning, my clean closet makes me smile, and even motivated me to clean the adjoining bathroom drawers and linen closet- but I never reached beyond the master bath. 

So- this week's challenge canNOT be to clean a room every day, because like the rest of you, I can't spend a ton of hours on this! Since I have an "ahem" SLIGHTLY competitive nature, I decided to go with a ten minute, stopwatch (phone timer) controlled cleaning/organizing spree per day, racing the clock to see how much I can accomplish. I realize I have drawers that can't be touched in ten minutes, but I'm betting I can find at least 7 areas in my home that concentrated 10 minute purging can make a significant impact. 

What method should you use? Right now, the Marie Kondo method is certainly sweeping my Facebook pages, and I'll admit though I laughed at the "does this item spark joy" approach initially, I actually have found it to be very liberating, allowing me to "release" many things- especially clothing- to new owners, rather than tucking that old beloved shirt back into my stuffed drawer. I will confess that I now have three boxes set aside to mail off to create t-shirt quilts for our girls (yes, there's a groupon for that! I will no longer save this in the garage for that day that I take up this new craft.) As I cleaned, I ironically unearthed  The Clutter Diet from my clothing shelves- and found useful tips there as well, like using a rolled-up magazine to make your boots stand up (great use for my journals!) Whatever works for you!

BOTTOM LINE: This week I will challenge myself to daily 10-minute cleaning attacks on my clutter clusters, in the hope of decreasing visual clutter to decrease stress!  (*and I will actually DO last week's YOGA challenge. Typing this to hold myself accountable!)

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining

20-1-7 Challenge Week #11: YOGA FEEDBACK: 

Well, once I started vacation, I completely dropped the ball on this one. No point in lying, right? LOL! Good news is I am making the rules, so...I am actually adding the yoga challenge to this week's challenge, doubling up. Sometimes we all need "do-overs!" 

A Bit O' Yoga: 20-1-7 Challenge Week #11

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.

Bit O' YOGA: 20-1-7 Challenge Week #11 

YOGA...As a family physician, I have recommended yoga for many of my patients. Honestly, I'm hard-pressed to think of anyone who might NOT benefit from yoga. For myself, however, yoga falls into the flossing teeth category- I KNOW I should do it, I know that "older me" is going to be mad at current me for not doing it, but I haven't been able to find a way to make it stick. So, here I go again- it's well worth another shot! Full confession- I have never actually attended a yoga class, partly because I am not blessed with the "flexible" gene, and have always been embarrassed when stretching in other aerobics classes. I have, however, purchased and used multiple yoga tapes and DVDs, so I am familiar with the basic poses and truly have found yoga beneficial...but have not managed to keep it an ongoing priority. For this week's challenge, I am shooting low and going to download a few different apps that target a brief yoga daily stretch. 

BOTTOM LINE: This week I will bring back a "bit 'o yoga" in my life by adding in daily guided yoga stretches through using 5 Minute Yoga & Daily Yoga Apps. 

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining Feedback:
Phew! It's amazing how much we can associate a beverage or food with relaxation/celebration/reward, and I definitely missed my wine with dinner. As I head off to spring break vacation in California, I will enjoy wine again- but this is a great exercise to repeat every few months to be sure I am not exceeding medically recommended limits.

No W(h)ining! 20-1-7 Challenge Week #10

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.

NO W(h)ining! 20-1-7 Challenge Week #10 

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 self...social 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: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST FEEDBACK:  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. 

FLOSS: 20-1-7 Challenge Week #7

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.

FLOSS: 20-1-7 Challenge Week #7

This week is a straight-forward nod to both our future "older" us and our dentistry colleagues:   FLOSS!! 

When I think about flossing, I remember a commercial from years ago with a spunky elderly woman munching on a carrot, saying "you don't have to floss ALL your teeth- just the ones you want to keep!" And then I think of my 94 year old mother-in-law, who kept all her teeth beautifully functional by doing just that...and then I wonder why the heck I cannot seem to maintain this simple habit.

Logic has it that if we brush our teeth twice a day, every single day, then we should be able to add flossing to the routine, but my experience is that most people do not. I find plenty of motivation to floss the month (or at least couple of weeks) before each routine dental appointment, but then I seem to fall off the wagon. However, I'm ready to give it another go...so I'm trying a new technique this week. 

Using a medication dispenser has me back on track taking my prescription medication and my doctor-recommended vitamin supplements, so I am going to try to mentally LINK flossing with taking my medication by putting a note in my pill box. 

Use whatever reminder works for you. I'm grossed out by yucky teeth, so sticking a picture of that on my bathroom sink would only turn me away, but I know other people who have used this for motivation. Conversely, a picture of a GORGEOUS toothy smile might motivate others. PS. With Valentine's Day tomorrow, perhaps thinking of kissing someone special- and how much nicer that image is with healthy teeth and gums- will spur us on this week! Also, if your Valentine treats include chocolate or other sweets...extra dental care is another "valentine" we can give ourselves.

BOTTOM LINE: We all KNOW flossing helps our teeth and gums, but most of us need some extra reminder/motivation/nudge to make this a daily habit. Figure out your nudge, and DO IT!

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST FEEDBACK:  I truly enjoyed this challenge, and completely changed up (added to) my daily walks with our dogs, adding in at least an extra mile or two on new roads every day. And bonus- for the record- the scale budged in the right direction.

EXERCISE BOOST: 20-1-7 Challenge Week #6

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.

EXERCISE BOOST: 20-1-7 Challenge Week #6
When my  patients are frustrated with a lack of measurable results despite sticking faithfully to a new exercise routine (translation, not enough pounds lost on the scale), the temptation is to blame poor metabolism, hormones and age. And sure, those things all play a role!  Ultimately, we have to agree that WHATEVER your metabolism is, and whatever food choices you are making, if the scale isn't budging, then what you are doing...simply IS NOT ENOUGH FOR YOU. Period. It doesn't mean you aren't exercising and aren't eating healthy foods- it just means you can't keep doing the same thing and expecting different results. That's the definition of insanity, right? And yet, how often we fall into that pattern. 

So- this week's challenge is not to change anything you are currently doing, but to ADD in a TEN MINUTE "BOOST" to your exercise routine. 

What counts as a BOOST?
ANYTHING that kicks it up a notch, by either increasing INTENSITY (walk faster or walk/jog), increasing DURATION/DISTANCE (add on an extra street or a second lap if you are walking in your neighborhood), or CHANGES MUSCLES (exercise bike, elliptical, rowing or swimming). 

For example, shove the pile of clothes off your exercise bike and give it a whirl! Or turn on music and DANCE for ten minutes- that will start your day with more energy AND a smile!

BOTTOM LINE: If the scale won't budge (after a month), accept what you're doing isn't working and start making changes by adding exercise BOOSTS to your current routine.

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER FEEDBACK: Drinking a glass of water FOUR times daily. I started off great, drinking my water before each meal and in the afternoon, but found myself cramming in several glasses of water in the evening a few nights...which made for sleep interrupted with bathroom breaks. So I'm typing now with my second glass of water next to the computer because I realize that I can easily drink more water by taking a glass with me when I head to my desktop. Whatever works! 

WATER: 20-1-7 CHALLENGE Week #5

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.

WATER: 20-1-7 Challenge Week #5

WATER. Okay, confession time- the one simple health advice that I give but do not consistently follow very well is drinking enough water. Conventional wisdom (and virtually every diet plan) says we should consume 8 glasses of water (8 oz each) daily. However, there is no evidence-based specific "recommended daily allowance" for water, partly because there are so many individual variables (from kidney function to environment to sensible and insensible water losses). That being said, I would still argue that most of us could benefit from increasing our water intake, especially if doing so helps us to decrease other beverage choices (laden with calories, caffeine, sugar or artificial sweeteners.) Increased water intake helps curb appetites, prevent kidney stones, 

My health challenge this week, therefore, is to drink at least 4 glasses (8oz each) per day by drinking one at each meal, plus one with my afternoon snack. I am not going to restrict myself from drinking other beverages as well, but I anticipate my gatorade, juice and Coke consumption will automatically come down...

When I am trying to entice myself to drink more water, I stock up on lemons, limes and "Cutie" oranges, because I love the visual appeal of sliced fruit in water- an instant SPA treat in my own kitchen.

BOTTOM LINE: While there is no set answer for exactly how much water we should drink, increasing your daily intake has multiple potential benefits. 

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation FEEDBACK:  I committed to a Kirtan Kriya 12 minute daily meditation. This was my first experience with a chanting-style meditation, and I found it so relaxing that I literally fell asleep each time during the silent sections- so I ended up doing this at bedtime. Not sure this is the best type of meditation for me, but I will definitely use this any time I am having insomnia! 

BRAIN RECHARGE: 20-1-7 Challenge: Week #4

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.

BRAIN RECHARGE: 20-1-7 Challenge Week #4

MEDITATION. This is something I think about and INTEND to add to my daily routine every year, but have honestly never managed. This week, I will do a 12 minute meditation every day.

Last week, the Journal of Alzheimer's Disease published an interesting study, which is what is pushing me: 

Meditation and Music Improve Memory and Cognitive Function in Adults with Subjective Cognitive Decline: A Pilot Randomized Controlled Trial.

In short, 60 people with "Subjective Cognitive Decline" (think of this as likely pre-Alzheimer's) committed to a six month study. They were randomly assigned to either a daily 12 minute Kirtan Kriya meditation or a 12 minute music listening session for the first three months, and then they could choose to continue that practice or not during the second three months (roughly 70% chose to continue the daily intervention.) Memory and cognitive testing showed "marked and significant improvements" at three months (compared with their baseline) and these improvements were maintained or improved after six months! 

My first question was "what is Kirtan Kriya meditation"? A quick youtube search yielded multiple helpful instructional videos that revealed this is that classic yoga-style meditation where you chant four syllables: "Sa Ta Na Ma".  I'll admit, I had trouble staying focused on the first few instructional videos that I watched, but  after I understood the basics, I connected with Nirinjan Kaur's video, which  beautifully combines the chant with background music and harmony that I find almost hypnotizing. 

Does it have to be Kirtan Kriya meditation? No. For example, this study demonstrated listening to music provided the same cognitive improvement as this type of meditation. 

BOTTOM LINE: We know that meditation may provide many benefits, including improvement in blood pressure, sleep, anxiety, irritable bowel and many other chronic illnesses. Why not give some form of meditation a try for a week? And yes...there's an app (or two or twenty) for that.  

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser FEEDBACK: using this dispenser for my prescription and recommended supplements worked like a charm, though interestingly I still missed my sublingual B12 one day, because I had just brushed my teeth and thought I would take it "later". This is a no-brainer to keep going long term!

MEDICATION DISPENSER: 20-1-7 Challenge: Week 3

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.

MEDICATION DISPENSER: 20-1-7 Challenge Week #3

Time to practice what I preach, and get back to using my own weekly medication box!  This week's 20-1-7 challenge is to fill and use my dispenser. 

As a doctor, you would think I could manage to take my ONE prescription medication plus or minus a couple vitamins ...yet I find on many days that I literally cannot remember whether or not I took them. Like everyone else, I'm in a hurry in the morning, barely paying attention as I brush my teeth (which is when I grab my medication). I tell patients all the time that this is exactly why birth control pills come in a day-labeled package! Truly, if you take ANY medication on a daily basis (even OTC antihistamines or vitamins), please try using a weekly pill dispenser. Special note to parents of teens- have THEM start using one, including the weekly pill dispensing, so when they head to college, they are very comfortable with this system- especially if they take ADD medications. 

BOTTOM LINE: Improve your medication compliance by using a weekly pill box- they are NOT just for "seniors"!

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer  This week, I put a new "twist" on my vegetables by using a new veggie spiralizer ($6 at the grocery store) and replaced pasta and rice all week with spiraled zucchini or yellow squash.
FEEDBACK: Honestly, we ate out more than in this week, so I give myself at best a B- on this one; I used the spiralizer enough to master it, but had very few meals with this new tool. On the plus side, I am going strong continuing my push for extra veggies/fruit at every meal! For example, I added shredded carrots to my standard caprese salad of tomatoes and cheese.

NEW SHAPES: 20-1-7 Challenge: Week 2

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 #2: 

This week, I will put a new "twist" on my vegetables by using a new veggie spiralizer ($6 at the grocery store) and I will replace pasta and rice all week with spiraled zucchini or yellow squash. 

I love my GF pasta and rice so much that I have one or the other at a minimum of one meal per day. Replacing them with a vegetable should be another big leg-up for my overall nutrition. This week will be a challenge, but who doesn't love a new inexpensive kitchen gadget? I used an apple spiralizer (that cored, peeled and spiraled, see image below) for many years- always a favorite with my girl scout troops for snacks. It's amazing how simply changing the SHAPE of foods can make them more appealing. Try the apple one for your kid's lunch! Then pack one for you, too.


BOTTOM LINE: For week #2 of the 20-1-7 challenge, try a new cooking gadget that will help you find fruits/veggies more appealing! Consider trying a veggie spiralizer...

20-1-7 Challenge Week #1: COLOR
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.)   

FEEDBACK: I realized I had been eating well, but filling up more on the "extras" (like my gluten-free pasta or bread) than on more nutrient-dense vegetables. I like that this forced me to expand my fruit/veg choices beyond my usual comfort zone, and had me looking for new things to try in the produce aisle. 

COLOR: Week #1: Ready for the 20-1-7 Challenge?

Happy 2017!
Are you New Year's RESOLVING to improve your health? As a family physician, I hope the answer is YES! All of us have room for improvement, even if we are going from good to GREAT. Regardless of your starting point, I'd like to offer a new health strategy.

Here is my 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.

Simple enough, right? Obviously, feel free to KEEP that new healthy habit if it is working for you. Even if only half of your twenty new health changes end up sticking, think how far ahead you will be! Trying something new each week will help you stay motivated, and knowing you only "have" to keep up the new change for seven days gives you bite-sized improvements that should encourage success.

I will post my personal health improvement goal each week, which will keep me accountable. Feel free to share my suggestions or create your own. I'm going to start with dietary changes, but my 20-1-7 challenge will not be limited to the traditional "diet and exercise"- let's shake it up!

COLOR: 20-1-7 Challenge Week #1

At EVERY meal, I will add one more COLOR (translation, one more serving of fruit or vegetable that is a different color than whatever I started with on my plate.)   

(Example: My breakfast is typically a yogurt and a banana, so I will keep that, but add in a serving of berries. If dinner is spaghetti and a green salad with tomatoes, I will add in carrots or yellow squash.)

BOTTOM LINE: Join me in the 20-1-7 CHALLENGE and let's improve our health!