20-1-7 CHALLENGE

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 … Read more

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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 … Read more

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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 … Read more

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ZZZZ: 20-1-7 Challenge Week #8

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 … Read more

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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 … Read more

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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 … Read more

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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 … Read more

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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 … Read more

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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 … Read more

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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.

NEW SHAPES: 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 … Read more

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