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! 

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.