Fast and Easy Recipes – Protein Bars

Posted on June 15, 2014 by marylbrandt

The senior class ends their formal education at Baylor with a capstone course called “APEX”. In addition to reviewing critical medical information, communication skills and other important aspects of becoming an intern, there are also wonderful lectures from faculty on “how to be an intern”.

One of the APEX speakers this year was Dr. Sally Raty, who stressed how important it was to take time to care for yourself.. but that you had to look for efficient ways to do it! She promised to share recipes that are easy and take very little time to cook. I’ll share the rest of the recipes on future posts… but here is the first one (which she adapted from this recipe).

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These bars have a ton of ingredients, but they are easy to find, and this bar is way better for you than those processed, chemical blobs you’re spending $2+ on. I keep all of the dry ingredients for these bars in a basket in my pantry. I just pull the basket out and make the bars. The crumbs are amazing on vanilla ice cream….not that I would ever do that, but I’ve heard it is good.

3 cups raw oats (nothing fancy. Quaker 3 minute (not instant) oats are fine)

1/2 cup whole sesame seeds, or shelled sunflower seeds

1/2 cup shredded coconut (unsweetened is best, but sweetened is easier to find)

1 teaspoon ground cinnamon

1 teaspoon salt

1/4 cup brown sugar

1 cup vanilla Greek yogurt

1/4 cup + 2 tablespoons pure maple syrup or honey

1 cup peanut or almond butter

1 teaspoon vanilla extract

1/4 cup coconut oil, liquefied if solid (or just use canola oil)

1/2 cup chopped chocolate chips (> or = 70% cacao is best)

1/2 cup chopped nuts (almonds, walnuts or pecans)

1/2 cup chopped dates, raisins, figs or other dried fruit–optional (I don’t typically add these)

1 cup vanilla or chocolate whey protein powder– Garden of Life Raw Protein is a good one and is available at Whole Foods Market

2 eggs

½ cup egg whites (or add a 3^rd egg)

Heat oven to 350F. Spray an 11 X 7 inch glass baking dish with nonstick stuff. Throw everything in a big bowl. Mix well with your hands. Place in the baking dish, press into the pan to eliminate bubbles and try to get it level. Cook for about 20-25 minutes. Let cool completely to room temp. Refrigerate for a few hours before cutting into bars. Cut into about 48 bars. Refrigerate the cut bars.

Top 10 ways to survive (and maybe even enjoy) being on call

Posted on June 10, 2014 by marylbrandt

Like our residents (but not nearly as frequently), my group has started taking “in house” call. For every one who is currently or has been a resident, this is an experience we all know…. and one that’s hard to describe to those that haven’t experienced it. Spending 24 hours on call in the hospital can be emotionally and physically draining, but it has moments that make it a special experience, too.

There are ways to make the experience easier. Here are my top 10 ways to survive (and maybe even enjoy) being on call:

1. Drink water. Put a water bottle in the lounge refrigerator, drink from every water fountain, put your water bottle next to your computer, or come up with other ways to stay hydrated. If you want more flavor, bring a zip-lock with cut up lemons or limes to put in your water or add a splash of fruit juice.

2. Be kind. No matter how stressed or busy you are, knock on every patient’s door and enter their room with the intention to help. Sit down or put a hand on their arm when you are talking to them. Smile.

3. Take breaks. On purpose. No one really expects you to work non-stop for 24 hours and it’s not good for your patients. Deliberately stop to do something else every few hours, even if it’s just for 5 minutes. Go outside for a few minutes for a short walk to catch some natural light and breathe some fresh air. Get a good cup of coffee or tea, listen to some music or just sit. If you want something more active, climb a few flights of stairs, stretch, or even do a light workout.

4. Eat well and eat often. Do not rely on fast food or the hospital cafeteria. By far the best plan is to bring really good food from home. You need to have “comfort” food on call. If you don’t cook, buy really good prepared food that you can look forward to. Make sure you have “plan B” ready if your call day gets completely out of control by having an energy bar (my favorite is Kind bars), peanut butter sandwich or other “quick” food in your white coat pocket.

5. Be part of the team. Notice and encourage the unique camaraderie you share with everyone else who is on call. It’s a small “band of brothers” who find themselves in the hospital at 3am. Be kind to each other, help each other, and use this unique opportunity to get to know someone you might otherwise not get to know.

6. Wear good shoes. If you are in house for 24 hours, bring a second pair that’s completely different (clogs and running shoes for example). Ditto socks. Buy really good socks and change them after 12 hours if you can.

7. Use caffeine wisely. It’s practically essential for many of us at the beginning of the day, but beware trying to “wake up” with caffeine after 2pm. Not to mention that if you “caffeinate” all night, you’ll have that sickly post-call-too-much-caffeine feeling in the morning.

8. Take naps. Any sleep is good sleep on call. If it’s possible, 20 minutes will make you more alert and effective in your work.

9. Make your beeper a “Zen bell”. Use your pager or phone as a tool for mindfulness. When it goes off, take a deep breath, relax the muscles in your face and shoulders and be present. This is a proven practice to decrease stress – try it, it works!

10. Learn. Take advantage of the unique educational opportunity of being on call. The fact that there are fewer people around at night and on the weekends has a real impact on how and what you learn on call. If you are a student or junior resident, you are more likely to be the first person evaluating new consults and admissions. You are also more likely to have one on one time with your senior resident or faculty as you care for patients together. If you are further along in your training, the “down time” on call (if there is any!) is a great time to catch up on reading.

Healthy Recipes: 101 Cookbooks

Posted on April 20, 2014 by marylbrandt

It’s been a while since I posted about cooking and the pizza rule”. If you are trying to eat well as a medical student or resident, the key to success is planning, finding simple healthy recipes, and cooking for yourself.

101 Cookbooks has recipes that are healthy and many that are fast… but a few minutes on this beautiful blog will also feel like a “mini-vacation”. Heidi Swanson’s beautiful writing about food and travel, her award winning images plus the wonderful recipes make this time well spent.

Summer Vegetable Curry

Kale Market Salad

Best School Lunch: Sicilian Broccoli and Cauliflower Pasta

* The “pizza rule”: Find recipes that let you cook dinner in less time than it takes to order a pizza.

This Year’s @drmlb’s Top 10 Gifts for Medical Students, Residents and Busy Docs.

Posted on December 14, 2013 by marylbrandt

This time of year, family and friends of docs and/or docs in training are looking for the last minute holiday gifts (if you are trying to have them shipped) or planning the trip to the store(s) for gifts.

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The one thing any busy person doesn’t have enough of is time. If you think about it in that context, you can find presents to support interests, fitness, studying (or just having fun) in a thoughtful way.

1. Someone to help clean their home. It is the most amazing present to come one once a week (or even once a month) to a house that has been cleaned by someone else. If there are family members who are willing (and it’s appropriate) you can put together a gift of cleaning supplies with a certificate for monthly housecleaning. If not, word of mouth to find the best person is usually the best way, and will often help you find someone who also does laundry and ironing. (a true gift!). There are professional services in every city as well that can be found with an easy internet search.
2. Something to help integrate fitness into their every day activities. If they don’t have a good bike to commute to school or the hospital (and this is something they would like) this is a great present. Don’t forget the helmet, reflective vest and very bright lights as part of the package!
3. A fast computer. If they have the same computer they had in college and you are able to do this for them, the time they will save in uploads will be very appreciated!
4. A smart phone or mini iPad (especially the new iPad air). Like the computer, if the phone they have is more than 3-4 years old, the upgrade will be much appreciated. The mini iPad (instead of the regular size) fits in a white coat pocket, which is why it’s ideal for anyone who wears a white coat. If they have an iPad, think about some of the more expensive medical apps. (or a certificate for the App store
5. Kitchen appliances to save time (and promote healthy eating). My favorites on this list would include a rice maker (which can also be used to steam meat and vegetables), a pressure cooker a slow cooker or the Krups multi-cooker. A blender is always a good gift (to make smoothies and soups). If you are feeling particularly generous, a VitaMix instead of a blender is much more versatile (and makes much better smoothies!).
6. Prepared meals. If you have family who love to cook, you can make a “certificate” for homemade food in freezable portions. If you can afford it, there are personal chefs who do the same thing. You can also give them a gift certificate for a grocery store like Whole Foods that has healthy prepared food or companies that deliver healthy meals (In Houston, it’s companies like MyFitFoods – but this varies from city to city).
7. Fitness equipment for home. For medical students who are spending a lot of time studying think about a FitDesk, FitBike or a treadmill desk. The standard stationary bikes, treadmills, etc are another option, but they are expensive and you have to really know that they are preferred over going to the gym (see #8). A less expensive but very effective gift would be a “fitness care package” with resistance bands, FitDeck cards, a gift certificate for running shoes, and other small less expensive gifts.

8. A membership in a local gym. You can also consider a certificate for group classes in spinning, yoga, or whatever they enjoy.
9. Time with family and friends. Think about a “certificate” for time together – maybe with restaurant gift cards or movie gift cards attached. A “certificate” for a monthly home cooked meal? If you aren’t in the same town, think about how to make it easy for them to spend time with their friends. If you know their favorite restaurant or hangout, see if you can get a gift certificate. If not, go for tickets to the local theater, one of the movie chains (find out which one is closest to where they live), or their favorite restaurant chain. If they have children, babysitting is a wonderful gift.
10. Whatever you can think of that makes gives them more time and/or will support them during times of stressful and busy work!

HAPPY HOLIDAYS TO ALL!!!

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Last year’s suggestions on wellnessrounds.org

VB6 by Mark Bittman

Posted on October 12, 2013 by marylbrandt

I had some friends recently recommend Mark Bittman’s new book, VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good. I’d read and really enjoyed his previous books, including How to Cook Everything, a book I routinely recommend to medical students, residents (and anyone) who is learning how to cook.

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The story goes like this… world famous food critic, NY Time columnist, and writer is told by his doctor that he is insulin resistant, overweight, has high serum cholesterol and sleep apnea. His doctor’s prescription?

“You should probably become a vegan.”

For a world famous omnivore who lives in the world of restaurants, food reviews and great cuisine, it wasn’t an option. But, to his credit, neither was going on medication. VB6 is a personal account of how Mark Bittman combined his extraordinary talent as a chef and food critic with his new imperative to improve his health.

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Mark Bittman describes the three principles of the VB6 plan as …

“First, you make a commitment to eat more plant foods—fruit, vegetables, whole grains, beans … “

“Second, you make a commitment to eat fewer animal products and highly processed foods, like white bread. “

“And third, you all but eliminate junk foods, most of which are barely foods in the strict sense of the word anyway. (I say “all but eliminate” because everyone needs to break the rules occasionally.)”

VB6 is not a diet, it’s a lifestyle change. It worked for Mark Bittman, and should work for anyone. This simple plan is a reasonable solution not only for health care providers who personally struggle with their weight and their health… but may also be an straightforward way to “prescribe” dietary changes for our patients with the same struggles.

Eating on the Run

Posted on July 5, 2013 by marylbrandt

“Downside, I skipped lunch and it is still in the work fridge. Upside, I don’t have to pack a lunch tomorrow!” – tweet from an intern on her first day

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It’s hard to eat well when you are crazy busy taking care of patients. Doctors really do know about nutrition, and we know we should set a good example. So why do we eat so poorly at work? I can’t do better than the list of reasons from this post:

1. The ”I don’t know when I’ll get to eat again” Phenomenon

2. The “Graham Crackers and Peanut Butter” Phenomenon

3. The “It’s free, therefore I must eat it” Phenomenon.

4. The “I’m so tired I have to eat something to stay awake” Phenomenon

5. The “I’m on call so I deserve a giant cookie” Phenomenon

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Why it’s important to make conscious choices about what you eat at work

1. You actually hurt your patients if you don’t eat well.

Physicians that don’t eat at work have slower simple and complex reaction times. You don’t think as clearly or respond as quickly. Start thinking about your own nutrition as a part of good patient care.

2. If you are like most people, not eating at work will result in gaining weight.

Even if you don’t gain weight, you will likely have a detrimental change in your body composition. (i.e. you’ll get flabby)

3. Not eating at work will result in losing weight for some people.

For some people stress leads to appetite loss. These are the residents that aren’t hungry even though they are not eating enough. The message here is that your weight during residency is a decent barometer of your stress level and how well you are coping. If you are losing or gaining, notice it early and adjust how you are eating, working out and coping with the stress of your job.

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There’s no question that the best option is to plan, prepare and bring your own food to work. Even though it takes time to do this, you’ll save time in the hospital by knowing what you have and where it is. (A good point made in the article “Strategies Resident-Physicians Use to Manage Sleep Loss and Fatigue” which you can download from http://med-ed-online.net/index.php/meo/article/download/4376/4558). Food choices in the hospital are limited, often poor, and not always available. Make time on the weekends to plan for the upcoming week and shop for good food. If you can, choose one healthy recipe to cook on your day off and make enough that you have plenty of meals in the refrigerator for when you get home.

General principles

Eat at least every 6 hours. It’s probably better if you eat smaller amounts every 3-4 hours. Eat even if you are “not hungry” if it’s been 4-6 hours since your last meal.
Make sure you are getting plenty of protein. Eating simple carbohydrates makes you less alert and creates bigger swings of insulin levels.
Don’t drink your calories. (But do drink enough water)
The processed comfort foods that appear like magic in hospitals (doughnuts, pizza, etc) seem delicious when you eat them, but are terrible for you.
Plan, plan, plan. It’s worth it.
Eat fruits and/or vegetables with every meal.
Bring good food from home. If you don’t cook, buy good food to bring.
Make sure you have “pocket food” in your pocket at all times. (Food that fits in your pocket and doesn’t need refrigeration.) You may not be able to stop for a real meal, but you’ll be able to eat something.

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Examples of “pocket foods”

Kind bars. Many meal replacement bars might as well be candy bars when you look at the ingredients. Clif, Larabar, and Odwalla are all good choices. Kind bars have no added sugar, a fair amount of protein and are made of only real food.
Peanut butter and jelly sandwich. (Whole wheat bread, fruit spread, peanut butter without transfats)
Cabot 50% cheese or string cheese (higher protein, lower fat than most cheese)
Edamame (shelled is easier)
Homemade Trail mix – mix different nuts and dried fruits together and put in snack bags
Baked or steamed sweet potatoes with a little salt
Fruit

Fast Food for Call Nights

Posted on May 24, 2013 by marylbrandt

It’s 2am on call. All of a sudden you are starving, not to mention craving comfort food. The only thing available is MacDonald’s or (on rare occasions) the leftover pizza from the noon conference. It’s a problem. Eating that kind of food at 2am will almost certainly result in food coma, not to mention that you really know it’s not healithy or what you would recommend for your patients.

Here’s the answer.

These tacos are a great breakfast on the run, afternoon snack or 2am call food. It takes ~15 minutes to make 10 of them on the weekend – which is enough to last for several weeks.

Start by chopping up the veggies you want to put in the tacos. My “go to” is one red bell pepper and a poblano pepper. Corn and rice work well, too. You can change the taste by using different cheese and different veggies (broccoli, carrots etc with Monterrey Jack, for example).

Buy the cheese you want already shredded. Lowfat Mexican is my usual choice, but any cheese is fine. I’ll often cut up a block of 50% Cabot cheddar cheese which is a great tasting low calorie cheese.

Put 10 whole wheat tortillas on the counter and divide one can of refried beans between them. Use nonfat if you are watching calories. Black beans, pinto beans, spicy or not – your choice!

Divide up your veggies and cheese onto the 10 tacos.

Roll them up and put them in snack size plastic bags.

Put the little bags in a gallon freezer bag (important to prevent the bad taste of freezer burn) and put them in the freezer. They last for weeks.

Two minutes in the microwave directly from the freezer gives you a great breakfast, snack, or middle of the night comfort food!

Healthy, Fast, Easy (and delicious) Recipes: CookingLight.com

Posted on February 17, 2013 by marylbrandt

It’s not easy to eat well as a medical student, resident or busy physician. Besides setting a good example, eating well is important to feel well when working hard. .. not to mention it really pays off in the long run. You don’t have to spend hours in the kitchen to eat well at work but you do have to cook (some) and plan (always).

One of my favorite sites to find healthy, easy, delicious recipes is cookinglight.com. They have sections like Superfast Stir-Fries and Sautés and Quick and Healthy Recipes which are fantastic for busy clinicians. If you aren’t a cook, they also have a section called Cooking 101 where you can learn basic techniques. Before you say you “can’t cook” remember – If you can learn anatomy, you can learn to cook!

Coconut Curried Pork, Snow Pea, and Mango Stir-Fry

Healthy, homemade steak house pizza

Chickpea Bajane

Merry Everything!

Posted on December 24, 2012 by marylbrandt

To all who learn and teach, and to all who are working during this holiday season in hospitals for the benefit of the ill and injured – blessings of the season.

Brandt Family Cranberry Bread (Traditional Christmas morning breakfast bread)

Mix dry ingredients together in a bowl:

2 cups flour
1 cup sugar
1/2 tsp salt
1 1/2 tsp baking powder
1/2 tsp baking soda

Combine in a Pyrex measuring cup:

2 Tblsp melted butter
Juice and grated rind of one large orange

Fill with boiling water to make 3/4 cup then add to dry ingredients. Then add the following to the batter

1 egg
1 cup nuts (chopped walnuts)
1 cup raw cranberries (cut in half)

Bake in loaf pan (325° for metal pan, 300° for glass pan) for 1 hour

Test with toothpick

If you are particularly motivated to bake and give some away to neighbors and friends multiplying by 9 is the key to easy measurement:

Mix dry ingredients together in a bowl:

1 5 lb bag flour

1 4 lb bag sugar

1 1/2 tblsp salt

4 1/2 tblsp baking powder

1 1/2 tblsp baking soda

Combine in a Pyrex measuring cup:

1 1/8 cup melted butter (2.25 sticks)

Juice and grated rind of nine large oranges

Fill with boiling water to make 6 3/4 cup then add to dry ingredients

Add 9 eggs

9 cup nuts (chopped walnuts) = 3 lbs

9 cup raw cranberries (cut in half) = 3 12 oz bags

Bake in loaf pans (325° for metal pan, 300° for glass pan) for 1 hour

Test with toothpick

Healthy Recipes: My Life Runs on Food

Posted on November 12, 2012 by marylbrandt

I’m always looking for new sources of healthy recipes for medical students, residents and busy docs. My Life Runs On Food is self-described as “a sweet, savory, buttery, green and healthy food blog” and is written by Sanura Weathers. As she describes it …

“My Life Runs on Food is a blog demonstrating how to plan a well-balanced meal back into our lives. It’ll offer tips on how to “brown bag” yesterday’s dinner for lunch. The blog will suggest which seasonal produce to use in recipes. It will encourage buying food from local retailers, such as farmer’s markets. Read how to adapt life events into a weekly menu, and how to quickly update a menu in the middle of the week because of a sudden change of plans.”