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. 

RESIST: 20-1-7 Challenge Week #9

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.

RESIST: 20-1-7 Challenge Week #9
Resistance training should be included at some level for all adults, regardless of fitness level. Increasing lean muscle mass through resistance exercise has been shown to have numerous benefits, including increasing your resting metabolic rate, reducing fat (and related, reducing risk of developing type 2 diabetes), improving mobility and decreasing falls, enhancing cardiac health (through improved lipid profiles), improving bone density and even improving self-image. So why don't we all make time for it?

Many people equate resistance training with mandatory GYM attendance, and when that habit falls off, the weights disappear. However, small free weights (3-20 pounds) easily fit into our homes, stored under a bed or in a corner. I admit to having a small collection with various covers...pictured above is my favorite 5 pound set. Don't have any? Head to your favorite super-store and add them to your shopping list, because this is NOT a big ticket item- you can easily find some for less than $10. 

How often should you use weights? The good news here is that 2-3 times per week is plenty, as you should not lift weights with the same muscle groups two days in a row. 

Do NOT jump in to resistance training by seeing how much weight you can lift- that's a recipe for injury. Note that MY weights start at 3 pounds (for triceps) and 5 pounds (for biceps and other upper body work). I max out on home weights at 10 pounds- which is plenty for my small frame. Please talk to your doctor if you have any chronic medical challenges (from diabetes, to seizure disorders, to hypertension, to arthritis, etc) before you launch in to a new strength training program, and if a personal trainer or physical therapist is an option- go for it! If you are like me, and have had plenty of instruction on proper technique but have simply fallen off the weight lifting wagon, simply "START LOW & GO SLOW". 

BOTTOM LINE: This week I will re-introduce some basic low level resistance training into my exercise routine, starting with 3 and 5 pound weights for upper body toning. 

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 FEEDBACK: Using the app"Sleep Cycle" gave me a great visual display of the time I spent in bed, plus a very accurate assessment of the time I was actually asleep. I do not know how they translate the awake/asleep/level of sleep into their "sleep quality" percentage (so I cannot vouch for the medical evidence accuracy), but I found the overall feedback very useful. I plan to continue using this (or a similar) app for the next few months. 

ZZZZ: 20-1-7 Challenge Week #8

[Photo credit: L. Lampert & her precious puppy, Tucker]

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.

ZZZZ: 20-1-7 Challenge Week #8 

How many hours do adults need to sleep at night? The throw down answer is eight hours, though it varies from 6-10 hours on an individual basis. However, with the introduction of electronic screens into our bedrooms, many of us are using screen time to wind down...which is at least a double whammy on our sleep. Social media sites can suck us in to story after story, and fully advertised "addictive" games like Candy Crush can easily steal an hour of precious sleep time. Meanwhile, staring at that blue-lit screen in the last hour or two before sleep is tearing down the quality of our sleep. SO- 20-1-7 challenge for week #8 is all about the Z's and improving both quality and quantity of sleep.

• First- I will use an app to make it easy to keep track of the actual time I am spending in bed (both awake and asleep). Fitbits work well for this, too
• Second- I will cover my clock so I don't check the time when I wake up (which I typically do several times/night).
• Third- I will turn the figurative clock back and read an actual, real-life book for 15-30 minutes before I head to sleep (and commit to no electronic screen in the hour before bed).

BOTTOM LINE: SLEEP restores our brains and our bodies, so this week will focus on assessing and improving my own "sleep hygiene". 

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 FEEDBACK:  Honestly, putting a visual reminder with my pill dispenser worked like a charm for me- should have done this decades ago! 

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!