Ceramic tiles made by Lorraine Bauman Pottery

Recently, a friend asked me to write a post about meal-planning and eating healthier. Since there is so much to say about this topic, I decided to break it up over the next few weeks. This first part is about the most important step in ensuring a balanced diet: shopping for the right foods.

While exercise keeps you fit and toned, 90% of your body's health depends on what you eat.

As Michael Pollan says, "If it came from a plant, eat it. If it was made in a plant, don't." This isn't something to be taken literally, but it should give you a good idea for what's a smart choice and what to stay away from.

You don't have to spend tons of money to eat clean. What you do have to spend is energy making the right decision for your body. The decision you make today will affect you tomorrow and the day after and the month after, and years after. It might sound silly but your future self really does depend on if you go for the potato chips or the broccoli. We are building a better, healthier future you and that starts now with these five guidelines:

1. Shop the peripheries: Most refined foods can be found in the middle of the store while the real foods like fruit, vegetables, and meat are located around the perimeter. Focus on the outer sections as much as possible to make sure you're buying food that isn't processed or filled with added sugar.

2. Look at the labels: If you can't pronounce the ingredients on the packaging, you probably should not be putting that into your body. Pay attention to things like aspartame, which is often found in "sugar-free" foods as a sugar substitute. This includes all of those "diet" sodas and artificial sweeteners. Aspartame is a chemical that is metabolized into formaldehyde in your body (the same chemical used to preserve cadavers like the ones in my med school's anatomy lab). While you may not consume enough to cause severe damage, there is some question if aspartame, in combination with glutamate, can lead to neurotoxicity and brain damage.

An interview is the only chance for a school or program to really get to know you. Sure, they have your application and exam scores, they have your grades and personal statement, but you are more than ink on paper, you are more than numbers.



So here are 10 tips to help you nail that interview!

1. PRACTICE: Before any interview, it's always best to prepare yourself. That means practice. Practice your communication skills, your mannerisms and gestures, practice your answers, and practice NOT sounding practiced. Interviewers can see right through someone who sounds rehearsed. Ask a family member or friend to interview you. Record yourself to see how you look and sound. Are you making eye contact? Are you saying "like" or "and stuff" a lot? Learn how to communicate effectively and don't drag out your answers.

2. BULLET STATEMENT: You are most likely going to be asked a question like "So tell me about yourself," "Who are you?" or the one I was asked "Tell me about from the time that you were born to how you ended up in that chair." Be prepared with a 30 second description of who you are, where you're from, what led you to choose medicine, and what makes you stand out/unique qualities from other candidates. You don't have to recite your entire resume either. For example "My name is Alyssa, I grew up on the East coast and graduated with a dual-degree in Classics and Biology. Being a dancer sparked my interest in anatomy and how the body moves. My research, travel, and healthcare experience led me to pursue a career in medicine, where art and science are inseparable. I have a thirst for knowledge, enjoy meeting new people, and find patient care rewarding." Voilá!

3. BE PREPARED: Bring your resume and personal statement with you in case you or one of the interviewers need it. You can include recent information too that might not be on your application. You can also look these over beforehand because anything on your application is fair game, whether it's your college thesis or a course you took freshman year. I always use a portfolio binder for this so I can jot down notes as well:


4. SHOW DON'T TELL: When you're asked a question about how you handle yourself in a situation or an experience that challenged you, be sure to show the interviewers, not tell. Anyone can list off adjectives to describe themselves but if you can paint a picture it engages the interviewer while still answering the question. A great way to start these responses is "I remember when..." Talking about a memory can say more about who you are than stating facts about yourself and will help the interviewer remember you better.


For example, I was asked once what made me decide to pursue Physical Medicine and Rehabilitation. My answer was simple and heartfelt. "I remember walking into the rehabilitation gym and locking eyes with an elderly patient. He was standing up with the help of two assistants and as he slowly came toward me, I could see the struggle it took for him to place one foot in front of the other. Nevertheless, he had a huge smile on his face and asked me point blank: 'Care for a dance?' I was so touched by his simple request. He saw his physical condition not as a limitation but as a challenge to go above and beyond, to find strength in his capabilities and use that as momentum for progress. I knew then and there I wanted to be the physician to help him and others achieve their rehabilitation goals."

5. ASK: The hardest question I ever got in interviews was "Do you have any questions for me?" Make sure you research the school and if you can, look up your interviewers. You can ask them about their involvement in the school. Ask about the curriculum. Do they teach anatomy all year long? Are there online courses? What is the schedule like? What residency programs do graduates go into? What are some strengths and "areas of improvement" (avoid saying weaknesses) for the school?


6. DON'T COMPARE: Don't compare yourself to other candidates. Some of them might try to intimidate you but the fact of the matter is, you both earned that interview spot and have every right to be there. It doesn't matter if you went to an international school, an Ivy League, or a state university. You should be proud that you have this opportunity and no one can take it away from you.

7. TALK: Talk to the medical students. Ask them how they like the school and what made them choose it. This is your chance to get the real scoop - How are the professors? What clinical experiences do you get in the first two years? What about rotations? How do they prepare you for board exams? What research opportunities are there? What do you do outside of studying? If you could change something about the school what would it be?

8. GIVE THANKS: I hand wrote all of my thank you cards for both medical school and residency interviews. I know others who sent e-mails. Sometimes e-mails are better because you can ask follow up questions, which can lead to further discussion. In this day and age, technology is becoming a more common form of communication than snail mail. Either or both works as long as you do it within the first few days after your interview to leave a good impression. Don't forget to thank your tour guides too.

9. WRITE: When you leave, make sure to write down what you thought were pros and cons of the school, whether it's location, tuition, curriculum, or just that "feeling" - did it fit for you? This way you won't forget and can refer back to it when you're deciding between different programs.

10. READ: Check out this book on Amazon. It's the BEST Interview prep book. I used it for college, medical school, and residency programs:

 

People ask me how I find time to exercise while still working 13 hour shifts. It's not that I find time to workout. I make time. Exercise should be as second nature to you as eating and sleeping. Your body needs it to function well on a physical and emotional level. It helps with weight loss, muscle strengthening, depression, and insomnia. Plus it prevents aging, Type 2 diabetes, cardiovascular disease, and so much more. It's the fountain of youth disguised as beads of sweat.


Most importantly, exercise is an outlet for your stress - a chance for you to either turn up the beat and have fun or turn down the volume and relax. It's up to you what you do and how far you push yourself. You can do it for 10 minutes, you can do it for an hour. Like Nike says: Just Do It.

If you're not sure you're getting enough exercise, check out the CDC's recommendations: How much physical activity adults need on a weekly basis.


Some ideas for how you can fit exercise into your daily routine:

1. Write your goals down for that day - what are some things you want to get done? Then kill two birds with one stone: Laundry time? Break a sweat while you're waiting for the first load to finish up. Meal prep time? Let your food heat up in the oven while you heat up on the floor! Homeland premiere? Do crunches while you watch Carrie Mathison kick a$$.
2. Take the stairs. I always take the stairs, especially at the hospital. I try to get the other doctors to take the stairs too...it usually ends up turning into a race thus proving it really is faster than the elevator.
3. Grab some weights while you talk on the phone.
4. Hop on a stepper while you study (check them out here on Amazon).
5. Get OFF of social media! All the time you spend on Facebook and Instagram would be better spent outside. Go for a walk or a run.
6. Make a list of your favorite dance songs and have a solo dance party!
7. Blogilates has a free fitness calendar every month linked to free workout videos on YouTube. Subscribe to Cassey Ho's e-mail list and she'll send you the password.
8. You can get free yoga class videos from DoYogaWithMe.com. I recommend this site to my patients. They're great because you can specify what difficulty level, style, and how much time (anywhere from 10 minutes to over an hour). They also have meditation and breathing classes, yoga poses and tutorials.
9. Find a friend to workout with and motivate each other.
10. Be consistent. They say 13 days makes a habit. Start with one day, then the next, then before you know it, exercise won't just be a habit, it will be your lifestyle.

Notice that I didn't say "go to the gym"? That's because I want you to realize that you don't need to go somewhere to workout. You can, of course, join a gym if that's how you like to workout. I used to have a membership but found myself making (weak) excuses not to go like "The drive is too long" or "I haven't even packed my gym bag" or "It's probably crowded." I still go to the gym for Zumba and Yoga classes but mainly I prefer Pilates at home. My goal in this post is to show you that there are other ways to optimize your time so you can add fitness to your schedule and it doesn't always mean going to the gym (plus working out at home saves money!).


Exercise (and LuLuLemon) makes me happy, what makes you happy?

1. Getting into medical school is NOT the hard part. The hard part is getting through it. Medical school provides you with all the tools for becoming a capable, confident, and compassionate physician. It is up to you how you use them.
2. There are a LOT of exams. From weekly quizzes to monthly tests to quarterly clinical scenarios to yearly boards, you will be spending a decent amount of your free time studying in the library. The good thing is the exams are all computer-based (imagine going to medical school back in the day when they didn't have internet?!). While you won't be able to find time, you will learn how to make time for other things like friends, family, food, and fitness. It's all about balance.
3. It costs a TON of money. Thankfully, there are ways to curb the cost through scholarships, grants, and things like the National Health Service Corps. Or, you can do what I did and earn scholarship money by competing for Miss America state and local pageants. Shout out to all my pageant sisters! More on that in future posts. Be aware that in addition to your tuition, you will most likely have to pay for your books, medical equipment, board exams and any additional review material (on top of housing, food, and other living expenses). Not to mention the residency match process with ERAS application fees, travel fares, and lodging prices. But let's take this one step at a time.

4. With #3 in mind, you definitely don't go into this career for the money (I actually did know this before applying, as many candidates do, but it's such an important stereotype, I wanted to make sure it was addressed here). If that's the case, you should stop reading and consider insurance or banking. If you're still with me then the question you end up asking yourself is: Can you really put a price on your dream?

5. There is SO MUCH to learn. I remember my first week of medical school, my professors reviewed the Brachial Plexus and told us we needed to memorize it. I scoffed at the idea only to realize afterward they were serious. Now, looking back, it's second nature to me along with several other diagrams, pathways, tables, and figures. It did not come easy in the beginning. Memorizing and comprehending these took time, commitment, perseverance, and a fair amount of coffee.

6. It does not matter where you went for your undergraduate education. We all end up in the same place with the same goals. There were people at my school from state universities, Ivy Leagues...we even had international students. Everyone was there to help each other out with the latest study guides, Quizlet sets, and memory tools. The only real competition you find in medical school is with yourself.

7. Allopathic vs Osteopathic. MD vs DO. ACGME vs AOA. Considering all the residency programs for both of these are now merging, whichever medical school you decide to go to does not matter as long as it is what you want. I decided on the Osteopathic route because I wanted more hands-on experience with the Osteopathic Manipulative Medicine (OMM) in addition to learning everything that is taught in the Allopathic schools. If not for OMM and the emphasis on the musculoskeletal and neurologic systems, I may never have discovered the field of Physiatry.


8. Don't go anywhere without your stethoscope, a pen, and paper. That way you are always ready to listen, learn, and take notes.

9. You will never meet people more passionate, caring, and intellectual than those in the medical field. Being a doctor draws a certain kind of crowd; it draws the people who are willing to be on the front line to help those in need while at the same time taking a step back to see the big picture. They are the ones that listen to your story, your relative's story, the EMT's story, the nurse's story. They are the ones that look at you, your imaging, your labs, and your history. They take it all into account to create your clinical picture in order to diagnose and treat you not as a stranger or a bed or a number but as a family member, a loved one, a friend.

10. You will never go through so much self doubt as you will during these four years. You will wonder what you have been doing your entire life before medical school, what you have been studying, is this even worth it, are you good enough, are you smart enough, are you strong enough? And yet you will keep going, you will pick yourself up and push through because you are doing exactly what you are meant to do.

If you're like me, you cherish that first sip of foam-filled caffeinated heaven that is the Holy Grail of morning rituals. However, if you, also like me, don't always have time for a Barista's tender love and care nor do you have an espresso machine or milk frother (why waste the money?), consider making your own!

All you need is a well-sealed mason jar and some elbow grease to create that glorious frothy masterpiece.

It's so easy, you can do it faster than the time it takes a cashier to ring up your order.


Directions

1. Prepare your coffee (hot cocoa works too) however you like it.
2. Pour desired amount of milk (you can substitute with almond or coconut milk) into a mason jar and seal tightly.
3. Burn some calories and build that arm muscle as you shake it for one to two minutes. The longer you shake it, the more foam you'll get!
4. Remove the cap and zap in the microwave for 10-15 seconds to stabilize the foam. Don't miss this step, otherwise the foam will dissipate back into the milk.
5. Pour and enjoy or grab a toothpick to play around with it and make some Latte art.

• 1 cup all-purpose flour (I traded this out for Coconut flour as a healthier option)
• 2 eggs
• 1/2 cup milk (I used almond milk)
• 1/2 cup water
• 1/4 tsp salt
• 2 tablespoons butter (you can exchange this for applesauce)
• Oil

Directions:

Before and after (4 weeks)

Recently, I completed a 28-day diet and exercise challenge hosted by my favorite fitness coach Cassey Ho over at Blogilates. The diet restrictions included no dairy, gluten, added sugar, or processed grains. The meal prep took about 2-3 hours every day - all the meals (breakfast, lunch, dinner, and 2 snacks in between) were listed for each day in the 28 Day Reset recipe e-book. Plus, I exercised for about an hour with the videos (warm-up, 28 minutes of PIIT - Pilates Intense Interval Training, and cool down) 6 days a week with one rest day. Meanwhile, as a doctor, I have 11 to 13 hour work days in the hospital. So it was intense to say the least. It was also difficult to stick with toward the end, mostly because the challenge took place during the holidays. Talk about fulfilling a New Year's Resolution!


People asked me why I decided to do this in the first place and I honestly did not intend to do it. That is, until I saw the program on sale during Cyber Monday. I figured why not challenge myself? Being in residency, I felt like I had every excuse not to do this, especially working such long hours on the floors. But I wanted to prove to myself and hopefully others like you that working out and eating right is just as important for you as it is for your patients. When I finished, well, as you can see above - I started to develop a shadow of a washboard ;) and I lost 3 lbs!



So now for the pros and cons part of my review:

Pros:

1. I was never hungry.
2. I learned how to eat clean and healthy.
3. Delicious new recipes with shopping lists for each week so you have everything you need.
4. Improved flexibility and strength.
5. The videos offer a variety of exercises from cardio to strength and target every part of your body. You can do them anywhere and you have unlimited access to them even after you're done the challenge.
6. Great results after only one month!
7. You get an awesome high-quality tank top just for completing the Instagram challenge associated with the program.
8. All you need is your mat and you can do the program anywhere, no need for a gym unless you want to go there.
9. Cassey is a blast to have as your trainer and there's great support online in the Popster community.
10. You can do it with friends! :)

Cons:

1. It could be isolating at times - I felt like I couldn't eat out with my friends since I had so much food at home and already prepped all my meals for the day.
2. No alcohol :( Not even wine. Although technically it is a fruit, right? (PSA: always drink in moderation)
3. It left little time for sleep. Or anything else. It was definitely time consuming and a big commitment.
4. I wish I had a hard copy version of the 28 Day Reset recipe book but you can always print it.
5. The food can be expensive if you don't budget properly so watch out for that.

As you can see, there are clearly more pros than cons.

Overall, I would definitely recommend this program to someone who is looking for a challenge or even for a pre-summer one-month workout. They have a version 2.0 and version 3.0 available as well once you complete the first month. I will say, it helps having a good support network. I can't thank my friends, family, and the Blogilates online community enough for encouraging me. Going forward, I've stuck with the Blogilates workouts, just not as often. In terms of the diet, of all the things I couldn't have, I missed ice cream the most. While I still try to eat healthy, I am now happily reunited with my two favorite men: Ben and Jerry.

Would I do it again?



Absolutely, especially the exercise videos. I would do the reset diet as well but with more flexibility in terms of the meal planning.

You can check out the program here if you're interested:

• Power-Pack (PIIT28 1.0 + 28 Day Reset) - for me it was $45 on sale (normally $89)
• PIIT28 1.0 (workout videos) - $39
• 28 Day Reset (meal plan and recipes e-book) - $69

Let me know if you have any questions!

That was easy! You only used 17 muscles.







As adorable as it might look, all that stress and negativity is making you work even harder for that pout to form just right. It takes 43 muscles to frown. You could put that energy to better use doing crunches!

But for now, let's eliminate the negativity and stress in your life. Let's share a gift with someone else. A free gift. The best gift you can offer: that beautiful, wonderful smile. Be warned: it's contagious!

And with that, I challenge you to make eye contact and smile at the next person you see, whether it's  a friend, a stranger, a neighbor, a coworker, your mailman. I'm 99.9% sure they'll give you a smile back (unless they have facial paralysis/Bell's palsy...or a stroke. Then that might be difficult).

And here's my smile for you: