Wellness Rounds

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I’m always looking for good websites for recipes that are healthy, simple and easy to make.  In other words, the kind of food that makes it easy to avoid eating fast food when you are on call.   Kalyn’s Kitchen is a fabulous website for delicious, healthy, and often low calorie recipes that meet the “pizza rule” for medical students and residents (i.e. recipes that take less time to prepare than it takes to order a pizza). She also really goes out of her way to teach each step in the recipe, so if you are new in the kitchen, this is a fabulous website for you!

 

Tuna Salad Lettuce Wraps with Capers and Tomatoes

Not-so-Dumb Salad with Cucumbers, Tomatoes, Onions, Avocado, and Balsamic Vinegar

Mediterranean Tostadas with Hummus, Feta, and Kalamata Olives

Crockpot Double Lentil, Sausage, Brown Rice, and Spinach Soup

The Best of Wellness Rounds 2011

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HAPPY NEW YEAR TO EVERYONE!

Advice for interns

Why I hardly ever drink diet drinks

How to choose your specialty

What to do on your day off

Studying basic sciences – strategies for success

Studying clinical medicine

Getting (and staying) motivated to exercise

How to succeed on clinical rotations

Gifts for medical students and residents

Why I’m spending more time on Twitter

How not to have sore feet after a day in the hospital

How to Succeed in Clinical Rotations

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Next week will be the start of clinical rotations for students at Baylor College of Medicine.  It’s an exciting time, but a big transition!  After seeing this a few times, I thought the following advice on how to approach clinical rotations might help.

 

Don’t sit in the back of the plane.

The basic sciences are important to learn the vocabulary and grammar of medicine.  Clinical rotations are different – it’s where you learn to speak the language.  There are tricks for learning clinical medicine but fundamentally it’s about realizing you are still in school and not just observing.

If you use the analogy of learning to fly, there’s a simple concept that summarizes learning on the wards: You cannot learn to fly a plane by sitting in the back.  In basic sciences you are studying the book on how to fly the plane.  In your clinical rotations you are in the plane, watching and learning from the pilot.  Which means you have to be in the cockpit.

In every situation you encounter in the hospital, imagine that you are “flying the plane.”  When the resident starts to write the admission orders say “Do you mind if I write them and you show me how?”  On your surgery rotation, get to the holding area early and ask the anesthesia resident if he/she will explain how to intubate, show you how to intubate, or even let you try.  When you are writing an admission H&P on a baby in the ER, imagine you are the only doctor who will be seeing that patient.  Let the adrenaline of that thought guide you to the computer to look up more about the condition, how to treat it and what you would do if you were the only person making the decisions.

Yes, you need to be pushy and, yes, sometimes it will backfire.  Be reasonable, but stay engaged. If it’s not an appropriate time to be assertive, stay in the game mentally by asking yourself what they will do next, what you would do if you were making the decisions, or what complication might occur from the decisions being made.  Write down questions you will ask after the smoke clears if it’s not appropriate to ask during a stressful situation.

 

Know what you are expected to learn before you start.

If learning objectives for the rotation are done well, they are very helpful, but many people don’t take the time to do them well (or don’t know how to do them).  For the rest of your professional life, you are going to have to define your own learning objectives.  So, in a way, learning how to do this early – during your core rotations – is also part of the skill set you need to know.  (Word of advice, though – even if they are very poorly written, you need to read any objectives you are given and make sure you accomplish them.)

To define your learning objectives for the rotation, start with a basic textbook.  Textbooks are written for residents and practicing physicians so don’t get overwhelmed – You will NOT be responsible for learning all the details in the textbook!

The strategy:

1.     Make a list of the topics covered in a general textbook for the field.  There are usually 2-3 good textbooks for every specialty.  Ask other students or residents which one(s) they recommend.  You will probably rotate on sub-specialty services during your core rotation, but don’t get bogged down in looking in sub-specialty textbooks.  Stay with the general textbook.

2.     Plan to skim and make notes on every major topic.  These should be “big picture” notes, not every detail.  If there are 60 chapters in the book and your rotation is 2 months long, you should be shooting for one chapter a day.  Keep track and make sure you get them all covered during the rotation (not after).  When you are done with the rotation, these notes should be all you will need to review for the shelf exam. These notes will also be incredibly helpful when you are studying for your Step 2 exam.

3.     Don’t read the chapters in order – read them as you see patients (see below). But, make sure that all the chapters are covered since it’s unlikely you will see patients with every disease in the book.

 

Practice being professional.

It’s really important to be professional and to be seen as professional in all your interactions.  First of all, it’s the right thing to do.  Secondly, a bad interaction with a nurse on the floor can lead to a poor evaluation by your attending.  Make learning how to behave as a professional one of your learning objectives.  Learn from those around you.  Which residents and attendings are the most professional?  Why?  When you see bad behavior (and you will), think about it – what would you have done differently?

 

Learn from every single patient you see.

Use every patient to learn about their specific disease.  Even if it’s the 30th patient with hypertenion you’ve seen you’ll still learn something new.  (or use it to learn about a different problem they have instead)

The strategy:

1.     Keep a notebook with an entry for every patient you see.  You can use 3×5 cards, if you prefer.  In fact, many hospitals have 3×5 cards with the patient info available in the patient’s chart for docs to take. (don’t lose them or leave them lying around though – which is a violation of HIPPA!)

2.     Make yourself read something about every patient you see.  If you haven’t read the textbook chapter on the subject, that’s where you start.  If you have read the textbook, review your notes and read something new (UpToDate, PubMed, or a journal article for example)

3.     Make yourself write down a minimum of 3 things you learned from the patient in your notebook (or on your 3×5 card).

 

Be the doctor for patients that are assigned to you.

You will be assigned patients to follow during your rotations.  When this happens, make up your mind that you are going to “wear the white coat”.   What if you were the only doctor taking care of Mr. Smith after his surgery?  In addition to reading (see above), ask the residents to help you write all the orders.  Write a daily note and make sure your notes are at the level of the residents (ask them to review and critique your notes).  When a drug is prescribed, know the dose you are giving, the effects of the drug and the potential side effects.  When a x-ray is ordered, be the first person to actually see the image and know the result (and make sure you call the resident as soon as you do!).  Don’t get any information second hand – make sure you see the results and the images yourself.  At any point in time, if the attending asks, you should be able to present your patient as though you are his/her only doctor, which means how they presented, their past history, social issues, test results, procedures performed and how they are doing now.

 

Prepare for conferences.

Every service has at least one or two weekly teaching conferences.  In most cases, the topic (or cases) are known before the conference.  Ask your residents or attendings the day before the conference for the topics and/or cases that are going to be discussed.  Use the strategy outlined above to prepare e.g. consider these “vicarious” patients and learn from them as if they were a patient assigned to you.

 

Come early, stay late and keep moving.

Taking care of patients in the hospital is a team sport.  The best medical students become part of the team early and are taught more just because of the relationships that are developed.  It’s human nature and it’s just the way it works.  Don’t brown nose, don’t show off…. just show up.   If there are labs to look up before morning rounds, be there 10 minutes early and look them up for the residents. If you don’t know the answer to a question the best response is “I don’t know, but I’ll find out!” If there is scut work to be done that you can help with, volunteer to help before you go home. Trying to show off on rounds will backfire. It’s particularly important not to try to one-up your residents.  You will have more time to read than the residents, so you may actually know more than they do about a specific topic.  But, if the attending asks a question and the resident gets it wrong, don’t correct them in front of the attending.  (Unless it’s a critical issue and you think the patient might suffer in which case you have to speak up!)  Whenever you can, set up the resident to succeed.  “A rising tide floats all boats” – if you help them look good, you will look good and the team will look good. Take breaks when you are tired but don’t sit in the lounge waiting for someone to come tell you what to do.  There are patients to see, conferences to attend, rounds to do, labs to look up… the hospital never sleeps!

 

Practice having a balanced life.

Compassion fatigue is a constant threat to practicing physicians.  Taking care of yourself, staying connected to family, friends and the outside work are all critical components of preventing compassion fatigue.  This, too, is a skill you need to learn during your rotations so you can carry it with you into your residency and your practice.  Use this time to develop strategies for how you will eat a healthy diet, including when you are on call, and find time to develop an exercise habit.

 

Wear the Right Shoes

Dressing correctly is part of professionalism, but shoes deserve a special note of their own.  The hospital is not a place to worry about how your feet look.  At the end of a long day, you’ll appreciate picking the right shoes to wear in the hospital.

 

Enjoy!  You are finally a “real” doctor!’’

Your experiences on your clinical rotations will be among the most special of your life. Buy a new journal and take time to jot down the funny and not-so funny occurrences of daily life in the hospital.  You will see some extraordinarily beautiful moments of human life. and some horrendous examples of what people can do to other people. We all learn to deal with these extremes by telling stories.  Make sure you find the right people and the right setting, but realize that this is an important way to cope with the transition you are making.

It’s a special world you are entering.   You’ll want to remember it by taking notes, recording stories and with pictures of your team and unique sights around the hospital. (No patients, though – remember HIPPA!)  Don’t forget to record your “firsts”… the first time you set a fracture or hear a murmur of aortic stenosis will be the only “first time” you have.

Congratulations! You are well on your way to the privilege and joy of practicing medicine. Enjoy the journey!

 

Thanksgiving Cornbread

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Every year at Thanksgiving, I make my great grandmother Sallie’s cornbread recipe.  She and my great grandfather were “dirt farmers” in Oklahoma during the depression.  This bread, plus some beans, was their dinner many nights. Their life on the farm was not easy, but it was a life that provided the simple necessities.

Every year at Thanksgiving as I mix the ingredients for this cornbread, and then make the stuffing for the turkey, I have the delight of remembering my great-grandmother.  It always leads to a sense of gratitude for her, all my ancestors and my family.

 

 

I don’t want you to just sit down at the table.
I don’t want you to just eat and be content.
I want you to walk out into the fields
Where the water is shining and the rice has risen.
I want you to stand there far from this white tablecloth.
I want you to fill your hands with mud, like a blessing.

-Mary Oliver

 

 

Mix together with a big spoon

1 cup corn meal

1/2 cup flour

1 tsp soda

1/2 tsp baking powder

1/4 tsp salt

 

Make a large “hole” in the middle of the dry mixture with the spoon

Beat one egg with a fork, add 1 tsp oil add into well in the middle of the dry mixture and mix with a fork

Add 1 cup of buttermilk

Let rise while heating the oven to 425 degrees (about 10 minutes)

Gently whip down with a fork

Grease a one layer cake pan, cast iron skillet or 8” square pan with butter

Bake 20 minutes

 

I’m always looking for new websites that have easy, delicious and healthy recipes that meet the “pizza rule” for medical students and residents (i.e. recipes that take less time to prepare than it takes to order a pizza).

My latest find is simplyrecipes.com.  It’s a great site run by Elise Bauer.  These are mostly recipes she and her family have created.  There is a section on “budget recipes” and another one on “Quick Recipes” both of which are great for students and residents.  She also has a lot of instructions about cooking if you are new to the kitchen.

 

Baked Shrimp with Tomatillos

Sesame and Cilantro Vermicelli Salad

 

Chicken Breasts with Mushroom Sage Sauce

One of my New Year’s resolutions this year was to come up with monthly “resolutions” for myself and for anyone who follows this blog.  Cooking Light magazine (which is one of my favorite sources of recipes and ideas for healthy living) had the same idea, so I am shamelessly borrowing their healthy habits!  This month’s healthy habit is to eat less salt.

Adding salt to taste in your own food is one thing.  “Hidden” salt in processed food is a totally different matter. Restricting salt is important for salt sensitive people to prevent or treat hypertension.

Different people have different sensitivities to salt.  Somewhere between 10% and 25% of the population are salt sensitive.  (this increases to 60% in people with hypertension).

The average American consumes around 4000mg of salt each day.  “The 2010 update of the Dietary Guidelines recommends adults limit their daily intake to less than 2,300mg, the equivalent of just 1 teaspoon of salt. The limit for those at risk of high blood pressure—African-Americans, people with hypertension, and anyone over the age of 51—was lowered to 1,500mg. “

How to decrease your sodium intake

  • Become “salt aware”.  Prepared foods will always have more sodium than fresh foods.  Here’s a great chart from colostate.edu that shows the differences.

 

Salad dressings – up to 350mg per serving

Frozen dinners or entrees – 600 to 1600 mg

Soy sauce – 1000mg per tablespoon

Cheeses – 500-600 mg per oz

Prepared snacks – chips, pretzels, microwave popcorn, etc  – 300-600 per oz!

Pickles – 1000mg in a big dill pickle!

Canned vegetables – 150-350 mg per cup

 

Photo source

 

 

 

 

Twitter has become a wonderful way for me to send out a variety of ideas and links that I think are helpful (and/or interesting).  Here are this week’s highlights!  If you are new to Twitter RT means Retweet (just “forwarding” it as is) and MT means Modified Tweet (“forwarding” it with a comment).

  • “This is definitely a 15 minute video every medical student should see.” The art of the physical exam bit.ly/nnmaTN @drmlb
  • Comments one makes to colleagues: as important as the interview. Professionalism = doing the right thing when no one’s watching. RT @MedPedsDoctor
  • Beginner’s mind in medicine. How to keep what we do exciting! MT@KevinMD bit.ly/qle7SJ
  • One flight of stairs = 16 calories burned. One day on call = ?10 flights ?20 ?30)..it adds up! @drmlb
  • Epidemiologist with humor?!? This is a great talk about drug development. bit.ly/ovkPyS @drmlb
  • “…small things often adds up to produce a far greater impact than any of us realize.” Surgery through different eyes bit.ly/q5XUkh  @drmlb
  • “..those of us who spend our emotions at work are not the kind to view our work as “just a job.” MT@Kevin MD bit.ly/pRAbmm  @drmlb

One of my New Year’s resolutions this year was to come up with monthly “resolutions” for myself and for anyone who follows this blog.  Cooking Light magazine (which is one of my favorite sources of recipes and ideas for healthy living) had the same idea, so I am shamelessly borrowing their healthy habits!  This month’s healthy habit is to eat more fish.

Seafood is a great high protein, low fat food.  It’s also a great source of Omega-3 fatty acids.  It also has the advantage of being very fast to cook, a big plus for medical students, residents and busy docs.

How do you decide on which seafood to buy?

There are two things that should guide you in picking fish.  Importantly, one of them isn’t price.  You need to know about sustainability and toxicity when choosing your seafood.  Seafood that is caught or raised in a sustainable fashion with low toxicity is more expensive, but worth the extra cost.

It’s a sad fact that the oceans are being heavily overfished.  It sounds like an easy fix to farm raise the fish, but it’s not always true – sometimes the pollution that results from fish farms is worse than the overfishing.

The Seafood Watch from the Monterey Bay Aquarium is an amazing resource to find out which seafood is being caught or farmed responsibly.  It’s available on line or as an app for your phone.  Look for labels from the Marine Stewardship Council or Friend of the Sea, too.

For docs, it’s important to know that, like all foods, there are contaminants that can occur in seafood.  The risk – unless you are immunocompromised – is tiny compared to the benefit, though.  Another serious issue is the concentration of heavy metals (mercury and lead, in particular) in some of the larger fish.  This is particularly important for women of child-bearing age and for children.  Heavy metals are concentrated in large fish because of the food chain.  It makes sense that smaller fish will have negligible (or absent) levels.  Fortunately, they are also higher in omega-3 fatty acids making them an even better choice!  Sardines, anchovies and mackerel may not be on your usual list of foods, but give them a try.  Here’s some good sardine recipes to get you started.

What about tuna?

Canned tuna is a cheap and high-quality food, so it’s high on the list for medical students and residents.  Unfortunately, all tuna is not created equal – so you have to pay attention.  It’s more expensive, but look for pole-caught tuna in the store.  Blue fin tuna, and most other tuna used in sushi is incredibly overfished and should be avoided.

 

Fast, easy recipes to get you started

 

Thai Red Curry Shrimp

 

 

Marinated Salmon with Mango-Kiwi Relish

 

Fish Tacos with Cabbage Slaw

His big red clown shoes were obvious as they peeked out from underneath the curtain. His smell overtook me immediately upon walking into the room. Pulling back the curtain, I saw him sitting there, right next to my patient. My 47 year old, obese patient with diabetes mellitus, hyperlipidemia, and exacerbation of her interstitial lung disease, had gone down stairs and picked up a meal from McDonald’s.

It’s a story we hear all to often in the medical field. And yet, these stories are not limited to our patients. As medical professionals, we too find ourselves in line for a quick bite of McyDees.

Among these stories that have now become commonplace though, there is a new story being written. One that is gaining prominence across the country, in places like the NYU medical center, Kaiser Permanente in California, and Cleveland Clinic, to name a few. And the string that binds these stories together is healthy, fresh food.

This week there was a new addition to this story with the inaugural class of the CHEF (Choosing Healthy, Eating Fresh) elective – a student run, hands-on cooking class geared towards MS2s right about to enter clinics. With a total of 5 classes this semester, each one focused on a specific health topic (e.g. diabetes, cardiovascular disease), the students in this class are getting a chance to hear from a physician in the field as well as learn to cook from a premier chef – German Mosquera, executive chef of Ruggles Green (if you haven’t already been, it’s definitely worth a visit).

 

Class Topic – Accessibility

One of the main issues with counseling our patients, especially those with no insurance or a Gold Card, is accessibility to fresh fruit and veggies. If you’d like to read more about Houston’s food desert status and ideas already being worked on, check out this article from the Houston Chronicle.  The bottom line is that some of our neighborhoods in Houston don’t have easy access to fresh produce. There are a number of ideas being discussed, including the establishment of farmer’s markets in these communities, but share your thoughts – let us know if you have any ideas for what we can do as a community to promote accessibility.

 

Cool Ingredients

Butter lettuce – a versatile green leaf lettuce for wraps, salads, and sandwiches, use the hydroponic variety for cleaner, more sustainable growing.

Ancho Dried Chili – sweet and mild chili accent that can be added to any soup, sauce or marinade.

Epazote – A Latin American herb, available at a local Fiesta market, comparable to cilantro or basil.

Coconut palm sugar – a great low-glycemic sweetener option that is minimally processed.

Banana leaf – useful in Latin American cooking as a cooking vessel and flavor infuser.

Whole grain sprouted hemp tortillas – a better alternative to processed wheat or corn tortillas, contain more protein and fiber.

 

Random Tips

-  Learn how to handle your knife properly – allows for more precise cutting, better handling.

-  Use a type of acid, such as lime, lemon, or orange, to prevent oxidation (browning) in fruits such as avocados and apples.

-  Use Ancient sea salt instead of iodized salt because of its high mineral content. (but remember there is no iodine in sea salt)

-  Color is flavor, burnt is burnt!

-  Fresh ingredients are the key to flavorful food.

-  Simple vinaigrette ratio – 1 part acid:3 parts oil.

-  Know your dirty dozen and clean 15. This will help you save money and be more conscious when deciding what to buy organic.


Tortilla Soup

Ingredients:

  • 3 field ripe tomatoes, or 1 -14.5 oz. can diced tomatoes, drained
  • 1/2 cup coarsely chopped white onion
  • 2 cloves garlic, coarsely chopped
  • 6 cups chicken stock or vegetable stock
  • 3 tablespoons olive oil
  • Sea salt
  • 4 large fresh epazote sprigs or cilantro

For the condiments:

  • 2 pasilla chiles, seeded and cut into small squares or strips
  • Hemp tortilla strips or squares
  • 1/2 lb. local artisan cheese
  • 1 ripe Hass avocado, pitted and peeled, then diced

Directions:

1. Sauté the onions, tomatoes, and garlic with olive oil until soft.

2. Add the stock and bring to a boil.  Season to taste with sea salt, reduce the heat to medium-low, cover, and simmer for 5 minutes.  Add the epazote or cilantro and continue to simmer for another 5 minutes. (Add chicken if desired).

3. To prepare the condiments, heat the oil in a small frying pan over medium heat.  Add the chiles and fry quickly until crisp, about 1 minute.  Using a slotted spoon, transfer the chiles to paper towels to drain, the pat them with more paper towels to absorb the excess oil.  Repeat the same steps for the tortilla strips.

4. When ready to serve, remove the epazote sprigs from the soup.  Put equal amounts of the tortilla strips and cheese in the bottom of each warmed bowl.  Ladle the hot soup and top with the fried chiles and the avocado.

Makes 6 servings


 

Butter Lettuce Salad with orange, jicama, and avocado

Ingredients:

  • 1/3 cup fresh lime juice, strained (about 2 limes)
  • 1 chipotle chile, pureed
  • Sea salt and freshly ground pepper
  • 1/2 cup extra-virgin olive oil
  • 2 navel oranges
  • 2 bunches greens of choice, about 1/2 lb, large stems removed
  • 1 small jicama, about 3/4 lb, peeled and finely julienned
  • 1 ripe Hass avocado, pitted and peeled, then sliced lengthwise

 

Directions:

1. In a small bowl, whisk together the lime juice, chile, 1 teaspoon sea salt, and pepper to taste.  Pour the oil in a thin, steady stream while whisking constantly until thoroughly emulsified, forming a vinaigrette.  Set aside.

2. Working with 1 orange at a time, cut a slice off the top and the bottom to reveal the flesh.  Place the orange upright on the cutting board and, using a sharp knife, cut down along the sides, removing all the white pith and membrane.  Cut the orange in half vertically then cut each half crosswise into slices 1/4 inch thick.  Repeat with remaining orange.  Place in a bowl, add the greens and jicama, and toss to mix.

3. Just before serving, drizzle the vinaigrette over the greens mixture, then carefully fold in the avocado slices.  Taste and adjust the seasoning with sea salt.

Makes 4 servings

Link to photo and alternate salad recipe

 


Jasdeep Mangat & the BCM CHEF Team
(Recipes courtesy of German Mosquera)

 

The Gracious Pantry is written by a full time student who “creates simple, clean eating recipes with everyday ingredients.”  The recipes are healthy, simple and beat eating fast food when you are on call.   This website has a lot of delicious looking, healthy recipes that meet the “pizza rule” for medical students and residents (i.e. recipes that take less time to prepare than it takes to order a pizza).

 

Butternut Squash Soup with Coconut Milk and Cilantro

 

Southwest Breakfast Muffins

Weeknight Spaghetti