Exercise Balls

Here’s a great post from a medical student on exercise balls.  I’ve added some links at the end of the post if you are interested in learning more. 9 Of The Best Stability Ball Exercises You’re Probably Not Doing

 

First of all, I wanted to tell you how much I’ve enjoyed your blog. I started reading it about 7 months ago when a friend suggested it. I especially appreciate the recipes and notes on working out (great running post !!!!).

While it’s not a major topic, I did want to suggest you might do a post about exercise balls. I’m going to rave a bit, but that’s the gist of this comment. I got one last year when I noticed that while I was able to stay aerobically fit with an efficient running routine, I was too busy to do consistent weight-lifting and ab exercise.

The exercise ball has been AMAZING – I use it as a study chair to keep myself awake if I’m especially restless or sleepy (it works!) and I take 3-5 minute “ab breaks” fairly often when I’m studying to work my abs and refocus. The results have far exceeded my expectations. It’s more effective (for me) because it adds consistency to ab workouts, which I’ve found especially critical to seeing any improvement at all. My back also tends to stiffen up a lot when I study for hours on end and switching to sitting on the ball alleviates that tension/stiffness, as it forces me to engage “core” muscles.

There are countless free online tutorials for different exercise ball workouts (abs, arms, back, etc) for those interested in getting creative.

Given your post on push ups, I might add that I use the ball for push-ups as well to get emphasis on those core stabilization muscles. Also, these are CHEAP (less than $20 from plenty of sites found through Amazon).

Katy Bowman

Choosing and Using an Exercise Ball from about.com

Core exercises with a fitness ball from mayoclinic.com

10 Reasons to Use an Exercise Ball as Your Chair

Can Facebook Hurt Your Career?

There have been a lot of recent posts on the web about social media use by physicians.  It’s very, very important to think about the ethics and the risk of using Facebook, Twitter, etc if you are a physician or a physician in training. The internet lives forever… things you post now may come back years from now when you are applying for a job.   I’ve posted previously about using Facebook and other social media, but there are other, more comprehensive summaries on the web.  Take a minute and read about some of the horror stories – it may protect you!

Link on shockmd.com to a video and pdf from the Austrailian AMA

Guidelines on using social media from the American Medical Association

How to Spend Your Day Off

“I know I should study for the Absite this weekend, but I haven’t had a real day off in over a month”.

Here’s the scenario. It’s Friday evening. You’ll be back at work on Sunday. You’re sleep deprived because you are a resident.  You haven’t spent any quality time with your significant other, friends or family because you haven’t had any real time off. Next week has plenty of call and it would really help if you planned out good food for the week and cooked something.  And, by the way, you have the inservice exam coming up, so you really should study.

There is no one answer how to balance these things. Everyone will be a little different in what is most important to them, and different weeks will be different, too. But, there are some basic concepts to think about that might help you plan how to spend your time off.

  • Sleep is actually a high priority even though it feels like you are giving up social time.  Whether it’s visiting friends, studying or just goofing off, you won’t get the benefit of your time off if you are completely exhausted. If you are sleep deprived, try going to sleep really early (8 or so) the night before your day off and see if it doesn’t make a big difference.
  • Good food is important. Be efficient, but be conscious about what and when you eat. Use a little of your down time to think about your week, plan what you are going to eat, and go shopping. Find a good recipe for something easy to make and make a big batch for the week. Or at least buy good quality frozen food that serves the same purpose.
  • Get some exercise, but be realistic. A serious workout can use up a big hunk of a day off. For some, that’s great – the hours will be more than worth it. For others, don’t beat yourself up. It’s far better to figure out how to do 30 minutes 3 or 4 times a week than to be a “weekend warrior” for 4 hours on your day off.
  • Don’t plan for huge blocks of study time on your day off. You’ll wear out your neural pathways and you just won’t remember what you are trying to learn. Like exercise, a little every day is much, much more effective than a big block on the weekend. Plan now for the big test months from now… pace yourself!  (If you’ve just started studying for the Absite later this month – go for it. But, as soon as the exam is over, map out a way to study for next year so you don’t do the same thing again.)
  • Absolutely use a significant part of your day off to socialize with your family or friends. It’s very isolating to live in the hospital and these hours are critically important.
  • Once you think about what’s important to you, and make a decision about your day – enjoy it! The worst way to spend a day off is to spend the time worrying that you should be doing something else. There’s a reason that almost every religion in the world has the concept of “Sabbath”. Human beings need real down time once a week to refuel.  It’s not “wasted” time, it’s essential time.

The Trauma in Tucson

“As I look out the window, I see a very beautiful planet that seems very inviting and peaceful,” …. “Unfortunately, it is not.”

“We’re better than this. We must do better.”

Mark Kelly, Gabrielle Gifford’s brother-in-law and Commander of Expedition 26 on the International Space Station.

 

My heart goes out to the family of Gabrille Gifford and all those who lost their lives or were injured in the senseless act of violence that took place in Tucson this week. Along with many who have expressed the same sentiments, I hunger for a day that we can stop language of hatred and division in our country and move towards peaceful coexistance. As a physician, I also hunger for better understanding and treatment of those with serious mental illness.

I also offer my support for the physicians, nurses and health care personnel who are caring for the victims of this attack. Those who care for trauma victims are not immune to the emotions that accompany these vicious attacks. To work in surgery, and specifically in trauma surgery, requires the ability to focus completely on the task at hand, and move your emotions to a “compartment” to deal with later. This kind of situation, like child abuse, is among the hardest to compartmentalize, and doing so can take a real toll.

To all of you who are working to help the victims in Tucson, and to all doctors, nurses, and health care personnel everywhere who deal with this kind of trauma – we are thinking of you.

Clementines

I’m beginning to think that Clementines are the perfect winter food item for busy people.  They are very portable, easy to peel and usually seedless, which makes them very easy to eat.  They are small, so they can fit in a white coat pocket.  Two or three make a great fruit portion so you can feel righteous in your good food choices.  They are really sweet, too, so eating them feels like a real treat. You can buy them by the pound in some stores, but more commonly they come in a box.

Clementines are hesperidiums (a subset of citrus fruit).  They are a small type of mandarin orange.   (the same as you get in the cans).  They are more perishable than oranges, so keep them in the refrigerator crisper drawer.

“The origin of clementines is shrouded in mystery. Some attribute their discovery to father Clement, a monk in Algeria, who tending his mandarin garden in the orphanage of Misserghim, found a natural mutation. He nurtured the fruit tree and subsequently called it “clementino”. Others, like Japanese botanist Tanaka, believe that clementines must have originated in Asia and found their way through human migration to the Mediterranean. Whatever their origin, the fact is that clementines found their natural climate and soil in Spain, where they developed their particular aroma, sweetness and taste. Commercial production of clementines began in Spain in 1925. Today there are 161,000 acres dedicated to the cultivation of clementines.” (From producepete.com)

Clementines are a great addition green salads, grain salads, chopped vegetable salad, jicama salad … really any kind of salad.

clementine-salad

Here are some other recipes, some easy (within the “pizza rule” and others that take a little more effort – good for cooking on a day off.

Chicken Paillards with Clementine Salsa – Paillard just means a flattened out chicken breast – you can use this salsa on plain chicken breasts or fish if you prefer.  You can use clementine gremolata (another kind of salsa) on chicken or fish, too.

Chicken-with-Clementine-Salsa

Caramelized Bay Scallops with Clementines and Cauliflower

carmelized-bay-scallops

Clementine-Chipotle Roasted Chicken Served with Yellow Rice and Avocados

Clementine Cake

Clementine-cake

Starting Clinical Rotations: Practical Advice

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 actually learn to be a physician.   If you use the analogy of learning to fly, 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.  You cannot learn to fly a plane by sitting in the back.

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, be in 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.

I am not a fan of “learning objectives”.  If they are done well, they are very helpful, but most 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 it 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.)

Start with a basic textbook.  You will NOT be responsible for learning all the details in the textbook!  Textbooks are written for residents and practicing physicians.  But – a good textbook will give you an overview of the topics.

The strategy:

1.     Make a list of the topics covered in a general textbook.  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.

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 appendicitis you’ve seen you’ll still learn something new.  (or use it to learn about their hypertension instead)

The strategy:

1.     Keep a notebook with an entry for every patient you see.  You can use 3×5 cards or an electronic equivlaent, 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. (Remember HIPAA – it is better to do this without any protected information!)

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 or PubMed 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 appreciated and – therefore – taught more.  It’s just 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. Anytime you can, make the residents look good. It’s particularly important not to try to one-up the 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. Don’t ever 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.

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. Write down these stories when you can.  It’s also special 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.  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!)

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

Starting Clinical Rotations: Wear the White Coat

Every year, I end up counseling a student who, from day one, was absolutely certain they wanted to go into surgery.  They scheduled their rotations to put surgery last, so they would get really good evaluations.  They cruised through pediatrics, medicine, ob-gyn, etc as observers, rather than real participants, because they were so sure they were going to be a surgeon.  Finally, the big day arrives – they start their surgery rotation.  Within a few weeks they begin to realize….. they hate surgery.  Now they are really stuck.  What kind of doctor should they be?

There is an easy way to prevent this from happening.

Wear the white coat.

When you start your pediatrics rotation, be a pediatrician. When the residents and attendings ask what you are interested in, tell them you think pediatrics is really interesting.  It will be true, if you are “trying on the white coat”.  (It will also inevitably lead to better evaluations, by the way, but that is secondary gain.)  When you are on medicine, be an internist.  When you are on surgery, be a surgeon.  You get the idea.  Really immerse yourself in the field, imagine it will be your future.  It’s necessary, but not sufficient to learn what you need to know for the shelf exam.  If you are going to wear the white coat, you have to go beyond what you learn from patients and about patient care.  How does an internist think?  What makes a particular case in surgery more challenging than another?  How does an obstetrician deal with a difficulty delivery at 2am?  What defines the culture of pediatrics?  Does the “coat” of a neurologist fit you?

Over 80% of students change their mind about what specialty they want to pursue as they go through their rotations. Choosing your specialty is not hard, but you have to genuinely keep an open mind as you “try on” all the specialties.  One of them will fit better than others, but it’s probably not the one you expected!

Eat More Fruits and Vegetables

I had already decided that I would propose a “resolution” every month this year for myself and anyone who follows this blog when I came across Cooking Light’s 12 healthy habits.  Cooking Light is one of my favorite magazines, so I’m going to take their idea and run with it!

It just makes sense to spend 30 days working on a single habit to change, rather than creating a long list of resolutions without an endpoint. If this idea works for you, take these habits (one at a time) and work on them for a month.

Here is January’s healthy habit:

Add at least 3 servings of vegetables and fruit to your daily diet

Here’s some suggestions for how to accomplish this goal.  These are some of my ideas and other ideas compiled from suggestions on thedietchannel.com, nutrition.about.com, cancer.org, and health.harvard.edu

  • Take fresh fruit or veggies with you to work to eat as a morning and afternoon snack.  The best fruit for your pocket are apples, clementines carrot and celery sticks, cherry tomatoes (in a Ziplock bag), and grapes (in a Ziplock bag).
  • Cut-up celery, carrots, bell pepper, cucumber, etc and keep them front and center in your refrigerator for snacking.   If you don’t like them plain, dip them in hummus or ranch dressing.  They’ll be fresher if you do this yourself, but if you need to, buy them already cut up in the grocery store.
  • Add fruit like berries, a banana or a cut up peach to your cereal in the morning.
  • When you shop, buy the ingredients to make a mirepoix, chop them up and store them in the refrigerator.  A classic mirepoix is carrots, celery and onion.  The Cajun “trinity” is a variation – celery, onion and bell pepper.  Pick anything that can be cooked (mushrooms, bell peppers,  are a good addition), and chop them up when you get home.  Grab a handful for stir-fries, salads, omelettes or soup.
  • Steaming vegetables is really easy and very fast.  If you don’t have fresh vegetables (or don’t want to take the time to steam them), make sure you keep steam and serve frozen vegetables in your freezer as an easy way to add vegetables to your meals at home.
  • Keep frozen fruit in your freezer to throw in a blender with yogurt or milk to make smoothies.
  • Dried fruit is a good occasional substitute for fresh fruit, but beware – it’s very caloric!
  • If you are making a sandwich to take to work, pile on veggies – spinach, shredded carrots, cucumbers etc.  Use avocado instead of mayonnaise.
  • Fruit or vegetable juice is not a great substitute, but will do in a pinch.  Most fruit juices are high in calories.  It’s always better to eat the fruit if you can so you get the fiber and other nutrients, but if there are no other options, juice is better than nothing!
  • Applesauce and canned fruit (in water) can be bought in single serving portions, or you can share larger portions!
  • If you are buying food for lunch in a cafeteria or fast food restaurant, look for vegetable soup or a salad bar than lets you pile on the veggies.
  • Sweet potatoes can be microwaved in 10-12 minutes and make a great meal when paired with a salad or some frozen veggies.
  • Choose desserts that are fruit based – and have as much fruit as possible.  Chocolate dipped strawberries or a berry cobbler are better than cheesecake!