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! 

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.