“I don’t have time to cook”… Oh, yes, you do!!!

I just got back from vacation and had the pleasure of attending a session where Shawn Brisby, the demo chef for Canyon Ranch in Tucson, gave us a great piece of advice …

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“Have you ever gotten raspberries home and within a day they are mush with white stuff on them?”

He had my attention.

“The problem is that home chefs don’t keep their refrigerator cold enough.  They should be set at 40 degrees.”

Hmmm…

 

So I’ve been experimenting and … it works!  (not that I doubted you, Shawn :-).

 

Step 1.  Decide what you are going to eat for the week.

This planning is essential.  It takes me 20-30 (very enjoyable) minutes to find recipes in a magazine (Clean Eating and Cooking Light are my favorites), one of my cookbooks or on line.  Here’s what we’re cooking this week:

Pasta with sardines and fennel

Kale salad with apple and cheddar

Moroccan butternut squash chickpea stew

Pumpkin soup with almonds and sage

Fall salad with apples, walnuts and stilton

And, for breakfast for the week…

Sweet potato casserole with crunchy oat topping

 

Step 2. Make a shopping list and go shopping.

 

Step 3:. Prep all the food for the week

This is what makes it work in terms of efficiency. For the rest of the week, when you get home, everything will be washed, cut up and ready to throw in the pan.  I timed myself and it took 1 hr 22 minutes to turn the pile of veggies you see above into this:

An hour and a half is nothing compared to the time it takes when you get home late and really don’t want to do it.  Turn on some music, chop while you are watching some football.. it is a great return on investment to insure you eat well!

Other helpful hints

  1. Get some fun containers. These are the ones I bought, but any food quality containers will work.
  2. Wash the other produce, cut everything up for all the recipes, spin dry them and put them in your 40 degree refrigerator. (If you don’t own one, get a lettuce spinner.)
  3. Wash the fruit and dry it before you put it in the refrigerator.

One other tip…. Make stock! I throw all the vegetable bits (peels, seeds, etc) into a pot with water and make vegetable stock while I’m working. In addition to using this stock for any soup we decide to make, we use it instead of water for rice or pasta to increase the flavor.

What’s for dinner? How to eat well if you are too busy to cook….

I wish someone had taught me this when I started medical school.  Seriously, I would have loved it…  Let me walk you through what I did today to prepare for my week, and I think you will understand.

So, first… it’s summer… In Houston.

The weather makes a difference in how this unfolds, since I’m talking about cooking… i.e. (usually) adding heat.

So here’s what I did today..

  1. I spent about 20 minutes looking through what is my current favorite cookbook for three recipes that a) I liked b) were easy and c) were summer appropriate.

2. I entered all the ingredients I needed into GroceryIQ, … plus stone fruit (that is so ripe and delicious right now), a watermelon (because it’s summer and I love them), bread and ingredients for sandwiches for lunch.

(how can you not love a cookbook that says “Heat a big glug of olive oil in a skillet”?)

3. I went to the grocery store and bought everything on the list. When you have a list, it’s really fast, so you make up the time you spent looking up the recipes and making the list. Also, you are much less likely to buy more than you need (which leads to interesting microbiology experiments in your refrigerator) or things you really don’t need (i.e. junk food).

4. I took a nap. (I was on call Friday, up all night, so I’m still catching up). Plus, Sunday          naps are amazing… so don’t think you EVER have to justify them!

5. I spent about 20 minutes preparing the ingredients for Joshua McFadden’s recipe for the tuna melt “casserole” and for one of my summer favorites, ratatouille. Every time I make ratatouille, I think of Maryvonne, Monique and Maddy, my French “mothers” who taught me this recipe when I lived in France as an undergraduate.

6. Here’s where the Houston weather comes in. To minimize stove top and oven time, I roasted the squash for the tuna melt and the vegetables for the ratatouille at the same time – while they were cooking, I sautéed the onions and garlic for the ratatouille and added the tomatoes (canned). (In case you were wondering, the sweet potato is for snacks or something else TBD.)

So, we’ll have the tuna melt tonight, with some store made coleslaw (Brussel sprout and kale), and there is enough for the same meal another night, or lunches if we choose.  The ratatouille can be sides to our sandwiches, or can be another meal with a protein (we are mostly “pescetarian” so probably fish… but you can choose what you want).  Ratatouille is also delicious cold on it’s own or with cottage cheese, or you can add it to broth with chicken meat and make a great soup/stew.Bottom line… maybe an hour today for a week’s worth of amazing food… which is what I wish I’d been taught when I started medical school.

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 p.s. Since you were wondering…  The other two recipes for this week are cooked seafood salad with fennel, radish basil and crème fraiche (p115) and crunchy mixed bean salad with celery, tarragon and soft boiled eggs (p260).

p.p.s Do not get intimidated if you don’t know how to cook. YOU CAN LEARN.  (and you should).  Find someone to help you.

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Last Minute Holiday Presents for Medical Students, Residents and Busy Docs

It’s the holiday season in a very short time, so I thought I’d put together a list of last minute presents!  These are presents that would work for anyone, but are particularly suited for medical students, residents and busy physicians.

A really good water bottle

None of us drink enough water at work …. having a water bottle does help!  There are many out there but make sure the one you choose doesn’t have BPA in it.  Glass and steel bottles are probably the safest, but BPA free plastic bottles are fine, too.   As an added bonus, you can put something in the bottle before you wrap it… chocolates or another favorite candy, gift cards to Starbucks, etc.

water-bottles

Photo credit and link to a site listing “best” water bottles

 

Pandora One

Listening to music you like without commercials is a great gift for listening while studying, in the clinic or in team rooms.  Pandora can be played on any computer but also has apps for mobile devices.  There are other sites, too, but this one is my personal favorite.

pandora

Here’s where to go for a gift certificate.

 

iPad

I am a total fan of my new iPad Pro, which has taken over as my computer on a lot of days.  Because of it’s amazing power, there are medical apps, like this anatomy app that won’t run on other iPads.  But the iPad mini may be a better choice for students and residents …. mostly because it fits in the pocket of a white coat.  Make sure you get a cellular network plan with the wireless option, if this is the gift you choose.

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Link to information on the iPad mini

Anatomy Coloring Book

This is a great combination of the proven stress relief of adult coloring books and learning anatomy.  (or reviewing it, even for docs in practice) Don’t forget to order the pencils, too!

anatomy-coloring-book

Link to order

 

Electric Pressure Cooker

Pressure cookers in general are an amazing kitchen tool… but the modern electric pressure cooker is also a rice cooker, slow cooker, steamer which makes it the single best kitchen appliance for students and residents.

pressure-cooker  Link to order

 

Prepped meals (ready to cook)

If they like to cook, but don’t have the time to find the healthy recipes and prep the meal, this is a great idea.  Check out Green Chef, Blue Apron, and Hello Fresh as examples.  You might want to search locally to see if there others close to you.

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A gift card to get them started with Stitch Fix

Stitch Fix is perfect for both men and women that either a) hate to shop for clothes or b) love to shop for clothes but don’t have time.  It’s a service many of my friends use and love, so I can personally recommend it.  After you sign up, they send 5 items a month (or at whatever cadence you want).  You send back the ones you don’t want and get billed for the ones you keep.

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A membership to a local museum

If there are museums in the area that correspond to an interest this could be a great gift. Museums like the Houston Museum of Natural Sciences, the Museum of Modern Art in New York, etc. are a great way to enjoy time off. Include a note that says you are giving this to them as a break from their studying or work!

museum

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Best wishes for a joyous holiday season, peace in your lives and on earth and a New Year filled with health, happiness and joy!

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I Forgot To Tell You About My New Favorite Breakfast!

This morning I was lecturing to the first year medical, PA and DNP students. At the end of my embryology lecture I included some advice on how to eat well as a busy student. I talked to them about how to set a good example for their future patients, how to increase vegetables in their diet by making Mirepoix every weekend, shopping at the farmer’s market, and how to plan for the week. I also talked about why it’s important to eat breakfast. I told them about one of my favorite fast breakfasts, but forgot the second one!

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MLB BREAKFAST TACOS

Here are the ingredients:

FullSizeRenderThis batch had beans, cheese, a red bell pepper, a jalapeño and some cilantro, but you can add anything!  Spread out the tortillas and divide up the ingredients between the tortillas.

IMG_3511-1024x1016Roll them up, put them in the freezer. Two minutes in the microwave and they are ready to eat!

 

OVERNIGHT OATS

This is SO easy and really delicious.  Put ~1/3 cup rolled oats in a bowl and add twice as much (~2/3 cup) liquid. (You may need more of both depending on your caloric needs)

My favorite liquid is kefir (liquid yogurt), but it can be milk, almond milk, soy milk, etc. Leave it in the refrigerator overnight. Eat it in the morning. That’s it!

You can add any variety of fruit, nut or nut butter the evening before or in the morning. My current favorite is blueberries and slivered almonds added in the morning.

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My New Favorite Recipe – Quiche With a Healthy Crust!

It’s not often I share a single recipe, but this one is so delicious, so healthy and so easy that it warrants a separate post.

sweet potatoe quiche

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Although the recipe as written has spinach filling, you can use other fillings. Just to give you a few ideas…

  • Sausage (regular or vegetarian), bottled red peppers, cheddar cheese
  • Canned artichoke hearts with parmesan cheese
  • Ham with Swiss cheese
  • Fresh tomatoes, mozzarella and basil
  • Any leftover veggies and/or meat in your refrigerator

This “quiche” makes a great dinner, but can also be put in your bag for breakfast or lunch for a busy day or call night. Quiche freezes well, so you can make several, freeze them and have breakfast/lunch/dinner for days!

 

Eating Well at Work

It’s hard for those that haven’t been there to understand how medical school, residency and/or long hours in the hospital changes what and how we eat.  There isn’t time to sit down to eat, there aren’t good choices and often, the only thing to eat is the “free” food at conferences.  But…. Free food isn’t free. There’s a reason it’s cheap (poor ingredients) and that it “tastes good” (lots of fat, sugar and salt)… but it makes us feel terrible after we eat it.  (Beware the middle of the night french fries!) More importantly, we aren’t providing the nutrients we need to take care of other people and ourselves.  So, what’s the answer?

Spend the money and the time to invest in your health! Grabbing donuts or bagels in the surgeons’ lounge in the morning, pizza at noon-day conference and a hamburger at MacDonald’s in the middle of the night is terrible. (You know it’s true).

 

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So what’s the alternative? Here’s a five-step, easy plan that will let you eat better, feel better and avoid gaining weight in medical school and residency.  This is predicated on cooking your own food but you can use this plan if you don’t cook by buying prepackaged foods.  But really…. If you can learn how to take out a gallbladder or care for ill patients in the ICU don’t you think you can learn how to sauté a few vegetables???

 

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  1. Make a plan
  2. Make a shopping list
  3. Shop once for the week and (when you can) prep ahead
  4. Use your day(s) off to cook things that might take a bit more time and freeze some for other days
  5. Keep a few “instant” healthy meals in your pantry

 

keep calm count to five

Make a plan

Map out your week’s meals and snacks using the “pizza rule” (nothing you cook should take longer to cook than it takes to order a pizza). Pay special attention to call days. It’s important to have really delicious food which can be grabbed in a minute when you are on call. I use Evernote to make my list for the week so I can share it with my family:

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If you like to cook, you probably already know where to find recipes you’ll like. If you don’t cook regularly, I post recipes on @drmlb with #CallFood that meet the “pizza rule” and would be delicious on call. Here are few other sites I use regularly: Eating Well, Cooking LIght, My Recipes, Food Network, Kayln’s Kitchen, Skinny Taste. If you use Evernote to organize your list, it gives you one other advantage – you can download their add-on and clip recipes from the internet directly to Evernote. Each “note” (i.e. recipe) in Evernote can then be shared with whoever you cook with (i.e. whoever gets home first can start dinner!). It also lets you search all your notes so you can easily find your recipes in the future.

 

grocery IQ

Make a shopping list

I use Grocery IQ for my shopping list. This app lets you organize your grocery list by the aisles in your favorite stores to make shopping faster. It also allows you to share the list with your significant other which means that whoever is able to get to the store first has the updated shopping list!   I don’t really use the “coupon” feature or the barcode scanner, but if you choose to use these functions, please use the FoodEducate app with it to make sure your choices are healthy!

There are other apps for shopping which come recommended by others which, to be fair, I thought I should share: Any List, Pantry Manager, Paprika

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Shop once and (when you can) prep ahead

Planning lets you spend less time in the grocery store and absolutely means less food wasted. When you get home from the store think about the meals you are going to cook later in the week. If your carrot soup on Tuesday calls for sliced carrots, diced fennel and chopped onions, chop them when you get back from the store on Sunday and put your “mise en place” in baggies or containers in the refrigerator. Cooking is not that time consuming…. but prepping is!

mirepoix

One other good trick is to make “mirepoix” on the weekend for the week. Diced onions, carrots, celery, bell peppers, etc can be prepped and put in a bag. It can be an instant stir-fry on nights when you need something fast.  You can also put a handful in soups, omelettes, or wraps to get extra vegetables in your day. Mix it with leftover rice or other grains to make an instant salad (you can add tuna, if you want, too).

 

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Use your day(s) off to cook things that might take a bit more time and freeze some for other days.

You need good “comfort food” when you are working hard, but it can be both comforting and healthy. For example, this recipe for spaghetti squash lasagna. The preparation for this recipe isn’t that hard (you can steam the spaghetti squash in the microwave instead of roasting it in the oven, for example) but it’s a little too long for nights when you get home late and are really tired.

Learning to use a pressure cooker (my favorite) or a slow cooker like a crock pot is a great way to cook up a batch of something when you are home and doing other things without spending a large amount of time in the kitchen

No matter what you make or how you make it, make enough to freeze individual portions and then store them so they will stay fresh. Don’t forget to mark the containers with a Sharpie and eat them within 3-4 months!

 

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Keep a few “instant” healthy meals in your pantry

Despite my best efforts to plan, there are weeks when I’ve miscalculated amounts, don’t have enough time or just don’t want to eat what I had planned. When that happens, it’s great to have a go-to “instant” meal, which usually comes out of the freezer and pantry. Here are some to get your list started!

Moroccan Lentil Stew – (particulary good with harissa and served over couscous)

Quick meals from frozen ravioli

Shrimp fried rice

 

food be your medicine

Top 10 Holiday Gifts for Physicians and Physicians in Training

The holiday season is rapidly approaching.   Here’s my top ten gifts for medical students, residents and physicians…. or any busy friend!

  1. Mark Bittman’s new book How To Cook Everything Fast.

gifts - bittman book

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This is an amazing cookbook and it is perfect for busy people. The recipes are interesting, delicious and healthy. The instructions are easy for a novice without being simplistic and the layout of the book in innovative and makes it really easy to use.

 

  1. An electric pressure cooker.

 gift - pressure cooker

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Slow cookers are often suggested for medical students and residents but I don’t think they are as good as a pressure cooker.   You have to be there when slow cookers are (slowly) cooking, which is usually your rare day off. Also, it’s hard to cook vegetables in a slow cooker. Pressure cookers on the other hand cook broccoli in 2 minutes (perfectly!).  I’ve been told that the electric pressure cookers take a little longer to come up to pressure, but it seems a small downside for a device that also lets you slow cook, steam, sauté, and cook rice.

 

  1. Coffee or Tea

 gift caffeing muggift - caffeine mug

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There are several options to consider if they are a serious coffee or tea drinker. A Starbucks or Teavana gift card in a cute “medical” coffee mug? A Starbucks Verismo coffee brewer? Nespresso? Keurig?

 

  1. A FitBit

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Anyone in medicine loves gadgets and loves data. The fitbit has become a socially acceptable piece of “jewelry” in the hospital and it unquestionably changes behavior to increase activity. Having washed three of the “clip on” Fitbits with my scrubs, I would recommend one of the wristband Fitbits!

 

  1. A maid or housecleaning service

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Doing housework has to be on everyone’s lowest list of fun things to do on your day off, but it’s especially true for people who are studying extensively or taking call in the hospital. My parents helped finance someone to come occasionally to help clean my apartment when I was an intern. It was without a doubt the best present I’ve ever received.

 

  1. Anything that helps make it easy to get more exercise

 gift SX Running Shoes

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Another great gift is anything that will promote more exercise… a bicycle to commute to school or work? Yoga classes? Spin classes? A gift certificate for new running shoes? Resistance bands for the call room? A membership to a YMCA or a gym close to where they live? Certificates for post workout massages?

 

  1. “Date night” packages

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Whether they are single or have a significant other, being able to socialize is an important part of stress reduction for busy people.   Create combinations of gift cards to movie theaters and restaurants to support “date nights”. If they love art, music, or sports think of season tickets (or ticket packages) to museums, music venues or professional sport teams.

 

  1. An “over the top” alarm clock

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It’s not easy getting up at “dark thirty” to make it to rounds, but being on time is important.   The snooze button is not a good idea… but it’s so easy to hit. This alarm clock is my personal favorite to make sure you get out of bed. After a few hits of the snooze button, it rolls off the table and around the room until you turn it off!

 

  1. Great books by, for and about doctors.  

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If they are a serious reader, think about a Kindle (or other eReader). The Kindle paperwhite is small, lightweight, back lit and has a great battery life – which makes it great for the occasional times on call that you can find 30 minutes to escape into a good book. You can also read it outside in bright sunlight (unlike tablets like the iPad) On my list of great reads for doctors (in no particular order)…

Cutting for Stone by Abrahan Verghese

How Doctors Think by Jerome Groopman

House of God by Samuel Shem

The Immortal Life of Henrietta Lacks by Rebecca Skloot

The Emperor of All Maladies: A Biography of Cancer by Siddhartha Mukheries

Being Mortal: Medicine and What Matters in the End by Atul Guwande

William Osler: A Life in Medicine by Michael Bliss

The Spirit Catches You and You Fall Down: A Hmong Child, Her American Doctors, and the Collision of Two Cultures by Anne Fadiman

 

  1. The always appropriate gift of money

gift playdough

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If you are going to give gift certificates or money,  “package” it with some humor (in a pill bottle with a “prescription”) or a context (this is to help you buy good food for times you are too busy).

Please let me know (comment or email) anything else to add to this list!  Happy Holidays to all!