Study break!...for normal people stuff

Hi! Wondering where we've been?.... studying....yea, it seems to take up our lives. BUT, even though med school consist of studying, doctoring, DCE/LCE????, anatomy lab, path lab, immuno lab, IPE groups, EBCR groups, CPS, study groups, [ADD IN NAME HERE] group and oh yea... more studying- we still need to make (or find) time for sleeping, eating well, exercising, and doing normal people stuff. Please don't forget that last bit!

Since this is a nutrition blog, here are two more sites that have pretty good recipes:
http://www.eatingwell.com/
http://www.realsimple.com/food-recipes/index.html

Channel your inner Giada, Jamie Oliver, or whoever it is you like to pretend to be while making a tasty masterpiece (even if it is just a bowl of yogurt, granola, almond slices, and berries with a sprig of mint on top to make it fancy). Remember, eating out can be costly- not only on your pocket, but also on your health. Ever wonder whats in that burger, shake, or salad. Just look it up! You'll be surprised.
--> http://www.calorieking.com/foods/calories-in-fast-food-chains-restaurants_c-Y2lkPTIx.html <--

And lastly, we leave you with a little gem. Kale... what is it?

<-- yup, that's it. Its a SUPERFOOD!!! Didn't ya know? Even NPR knows about it [http://www.npr.org/blogs/thesalt/2011/12/07/143304131/superfood-kale-in-the-limelight]. This guy definitely knows what's up:

Go to a local grower, grow your own, or get it from your grocer. Either way, you can make kale look like this:

INDIAN SPICED KALE AND CHICKPEAS

[recipe from Eating Well]

4 servings, about 3/4 cup each

Active Time: 15 minutes

Total Time: 25 minutes

Ingredients

1 tbsp extra-virgin olive oil

3 cloves garlic, minced

1- 1.5 lbs kale, ribs removed (center stem thing), rinsed, coarsely chopped

1 cup reduced-sodium chicken/veggie broth

1 tsp ground coriander

1/2 tsp ground cumin

1/4 tsp garam masala

1/4 tsp salt

1 15-oz can chickpeas, rinsed

Method

1) heat oil in pot over medium heat and add garlic and stir until fragrant (~30 sec)

2) add kale, toss with two large spoons, and cook until bright green

3) add broth, corainder, cumin, garam masala, and salt. cover and stir occasionally for 8-10 min.

4) stir in chickpeas. cover and cook until chickpeas cooked through (~1-2 min)

5) Enjoy!!!

live well!

~your wellness council

Nutrition Quiz- Check your knowledge

http://finance.yahoo.com/news/test-your-calorie-iq-.html

Test Your Calorie IQ

By Claudine Zap | Yahoo! Finance – Tue, Sep 18, 2012 11:01 AM EDT

• Email
• 1
• Print

• 
  Yahoo! Finance - A McDonalds restaurant in Midtown, New York City.

Melinda Boyd read this

McDonald's is now posting calorie counts on its drive-through and restaurant menus. That means no more ordering the Double Quarter Pounder with Cheese (750 calories) and letting yourself believe that's a light lunch.

The fast-food chain is making the move in advance of the Affordable Care Act, which requires restaurants with more than 20 locations to post calorie counts. But will the change alter anyone's eating habits?

The hope, of course, is that an educated consumer may be a less gluttonous one. In New York City, where calorie counts have been posted in fast-food restaurants since 2008, one study showed no change in consumers' habits based on their purchases, even from those who reported that they had noticed the calorie information.

Marion Nestle, professor of nutrition, food studies, and public health at New York University, told Yahoo! in an email, "Lots of people pay no attention to the labels. But studies that single out people who do pay attention show that it changes what they buy. Calorie labeling certainly changes my behavior. If I see that a breakfast muffin contains 600 calories, I'll either leave it there or share it with a friend."

The flip side is that restaurant chains may have an incentive to offer healthier options (fewer calorie-bomb muffins, perhaps) rather than post a menu item with an off-the-chart calorie count. "It can be embarrassing, or shocking, so they end up changing the way the product is made," Margo Wootan, director of nutrition at the Center for Science in the Public Interest, told the Associated Press.

Still, be prepared for some sticker shock. Test your calorie IQ with this quick quiz (answers at bottom).

1. The recommended average daily caloric intake for an adult is:
A. 30,000 calories
B. 10,500 calories
C. 2,000 calories

2. The actual average daily caloric intake for an adult is:
A. 2,000 calories
B. 3,000 calories
C. 2,700 calories

3. How many calories in a medium-sized apple?A. 93
B. 30
C. 300

4. How many calories in a McDonald's Big Mac? A. 1,500
B. 550
C. 150

5. How many calories in McDonald's small french fries?A. 410
B. 70
C. 230

6. How many calories in a medium-sized plain bagel?A. 289
B. 25
C. 400

7. How many calories in a Krispy Kreme Original Glazed doughnut?A. 75
B. 190
C. 750

8. How many calories in a McDonald's Premium Caesar Salad With Crispy Chicken?A. 350
B. 640
C. 220

9. How many calories in a McDonald's Cheeseburger Happy Meal? (Includes cheeseburger, kids' fries, apple slices.)A. 250
B. 470
C. 520

10. How many calories in 1 ounce of raw almonds?A. 164
B. 190
C. 55



ANSWERS & SOURCES:

Question #1: C. 2,000 calories
Question #2: C. 2,700 calories
Question #3: A. 93
Question #4: B. 550
Question #5: C. 230 
Question #6: A. 289 
Question #7: B. 190
Question #8: A. 350 
Question #9: C. 520 
Question #10: A. 164 

Thoughts from a Med school blogger colleague on staying healthy

This summary is not available. Please click here to view the post.

101 tips for healthy living

Check out these tips for easy changes to your diet!

http://www.realbeauty.com/health/diet/101-diet-tips?link=rel&dom=yah_life&src=syn&con=blog_bea&mag=bea#slide-52

~WellCo

Fresh food nearby!

Check out this site that lists local markets in your area:

http://www.farmersmarketonline.com/fm/Florida.htm 

(please feel free to post others that you may know of :) )

~Wellness Council

Sugar as a Toxin?

Check out this post by CNN medical correspondant Dr. Sanjay Gupta. It's definitely an interesting study break!



http://www.cbsnews.com/video/watch/?id=7403942n


Remember to eat well and hydrate while studying!
<3 Wellness Council

Recipe Website

Check out this website for some healthy alternatives and new recipes!

http://dashingdish.com/


Wellness Council
Eat Well, Live Better

Black Bean Burgers- freeze and have for a quick meal later!

Black Bean Burgers and Tomatillo Guacamole

It's one of those days where you just don't have time to cook something up, but you want something really yummy. What do you do? Well, if you pre-make some black bean burgers and put them in the freezer you'll know exactly what to do! 

They are a little time consuming, but if you make a big batch at once....you'll have many days worth for later :). This recipe is from a magazine... I don't quite remember which, but I've made these on several occasions and they are delicious. You can double the recipe or make smaller burgers to have some for later.  These are also good to throw on top of a salad. Enjoy!

Black Bean Burgers

[serves 4]

Ingredients:

3 tbs olive oil

1/2 cup thinly sliced scallions (green onion)

1/3 cup finely chopped poblano chile pepper

2 large cloves of garlic, finely chopped

1 15oz can of black beans, drained and rinsed

1/2 cup coarsely chopped fresh cilantro

1/2 cup toasted bread crumbs (~1 slice; I use whole grain, but depends on your liking)

1 egg, lightly beaten

1/2 tsp pure chile powder (ancho or new mexico)

1/2 tsp ground cumin

3/4 tsp Salt (or to taste)

Method:

-heat 1 tbsp olive oil in a pan on medium heat. add scallions, poblano pepper, and garlic. cook until soft (~1-2 min). transfer to food processor (a fine chop or blender might work too?). add beans and pulse 2 or 3 times to roughly chop. DO NOT OVER PROCESS. 

-transfer mix to large bowl. mix in cilantro, bread crumbs, egg, chile powder, cumin, and 3/4tsp salt. shape mix into 4 equal patties. cover and refrigerate 30 min or up to 4 hrs (or you can just pop them in the freezer- separate them with layers of wax paper, this will make your life a lot easier when pulling them out of the freezer).

-when ready to cook, use remaining oil in skillet. cook burgers ~5 min total. 

Tomatillo Guacamole

[keeps in the fridge around 2 days; yields 1 cup]

Ingredients:

1 medium tomatillo, remove husk, wash and coarsely chop (you can find these at publix, regular tomatoes work too)

1 tbs thinly sliced scallion (green onion)

1/2 tsp chopped garlic

1/2 tsp seeded and minced serrano chile pepper (more to taste; caution- may cause your fingers to burn :P)

1 large avocado, pitted, peeled, and coarsely chopped

salt and pepper to taste

Method:

-put tomatillo, scallion, garlic, and serrano pepper in food processor. process until finely chopped ~15 seconds.

-add avocado and pulse until just combined (should be chunky).

-season to taste with salt, pepper and more serrano if desired.

-I also add some cumin in there because I find that it adds a nice smokey taste to it

Recipe Nutritional Info Calculator

Black Bean Burgers (serving size = 1 burger)

Calories: 205.1

Fat: 6g

Carbs: 28.8g; .4g sugar

Fiber: 9g

Protein: 10.8g

Guacamole (serving size = 1tbsp)

Calories: 24.5

Fat: 2g

Carbs: 1.8g; .6g sugar

Fiber: 1.1g

Protein: .5g

Buen provecho!

~Michelle

Habits

As people, we tend to create habits. Our brain does this to save "brain power" so we are not continuously having to think through every bite, step, breath, etc. Things that we do on a regular basis become ingrained. Have you ever driven home (not under the influence) and not really remembered getting home? This is because your brain has programmed how to drive, the route, and the most familiar pattern to go.

This can also occur with diet and lifestyle changes. Every bad habit must be replaced with a good habit. With habits, there is a cycle: que, routine, reward. And making a diet successful? Trying PLANNING for it. Write down the night before what you're going to have for breakfast, snack, lunch, snack, dinner, bedtime snack as you pack your lunchbox or set the food aside. Then as you go through your day, write down what you actually ate. Seeing the lists match up becomes the reward.

If you're aware of what you're eating, your less likely to overindulge and more likely to get the nutrients and fuel you need to make it through a day of hard studying.

Try adding morning/lunchtime exercise to the food journal and see an even bigger benefit!


Have a great week!
Wellness Council

Food mnemonic because we all love these :)

Eat less CRAP
C- carbonated drinks
R- refined sugar
A- artificial sweeteners, preservatives, and colors
P- processed foods

and eat more FOODS
F- fruits and veggies
O- organic lean meats
O- omega fatty acids
D- drink water
S- snack often (on healthy foods)

Burning Calories

So many people think that they need to spend hours on a treadmill or run miles and miles to burn off those  unwanted calories... wait for it... TRUTH you just need to MOVE. Not constantly, but any little bit helps. Here is a new idea, stretch during a study break or do a WALL SIT instead of sitting in a chair while studying.
Coming to medical school I thought that I would have the time to continue training every day and now I sometimes only have time once or twice a week. But in truth, exercise burns off those unwanted calories consumed while I study and snack (a habit I really need to break). Exercise also helps your focus. If you are worn out and tired of studying, you feel like you have looked at the same thing 100 times, take a break and go outside. Get some vitamin D and MOVE YOUR FEET. Even if you can't go very far, you can get your body moving. Jumping jacks and pretending to jump rope are great activities to do while in the GL rooms (even if people think you're crazy).

The more you move, the more efficient your metabolism will become over time.

Below is an article that gives suggestions to burn an extra 200 calories. If done 2x a week every week that is 20,800 extra calories burned or 6 pounds in a year.

http://www.active.com/fitness/Articles/5-Ways-to-Burn-an-Extra-200-Calories.htm?cmp=17-1-2349


Happy Reading!

Go enjoy the Florida sunshine this weekend (wear SPF) and move your feet!

Lauren

Welcome

Any nutrition questions, feel free to ask!

We will try to update frequently with tips, answers to questions, and local events in the Tampa Bay area.

Enjoy!
Lauren Bland and Michelle Rosario, USF Wellness Council Co-Chairs