Marathon completed! 🤙
It’s crazy to me how I went from seriously HATING everything about running (even the word made me gag)…to attempting a couple of miles for weight loss…then realizing I could do it…to setting a goal and spending my summer waking up everyday at 5am to train…to running my first half marathon in September and to completing a full marathon TODAY running at a pace of 8:25 min/mile…WHAT?!
Someone shouted to me today “you’re a RUNNER!!!” And you know what?! Holy shit I am a runner 😂all I did was change my mindset and didn’t give myself a chance to talk myself out of it everyday. Be the person you want to be and for me 6 months ago I decided I want to run.

How to Have the Biggest Breakfast EVER While Dieting 💪

Okay so this recipe is going to be for a super big bowl of OATMEAL!

If you are an athlete (or anybody) oatmeal is probably a staple in your diet, because of its healthy complex carbs, and the amazing base it gives you to add flavors and toppings.

However, when you’re dieting that one cup of oatmeal starts to become less filling and sad, so here’s how to decease calories of your oatmeal, increase the size of it, and make it DELICIOUS!

Ingredients:
-1/2c rolled oats
-1 cup steamed riced cauliflower
-1 serving of your fave protein powder
-¼ of a package of any sugar free jello pudding mix you like (I used the white chocolate flavor)
-vanilla extract
-stevia (optional)
-dash of cinnamon

Directions:
Cook your oats on the stove top with A LOT OF water and let them cook longer than usual so they absorb most of the water. Add in your vanilla extract and cinnamon. Add in the cauliflower and stir until the oats are as cooked as they’re gonna get. Add in your protein powder and stir and add water if it becomes too chalky and dry. Feel free to add in a little extra water because you’re also adding in that pudding mix right about now. Mix it up and let it simmer on the lower temperature for a bit. Transfer it into a bowl (probably a bigger bowl than usual!) and let it set for awhile so it cools down but also so the pudding mix will thicken it up a bit. Once it’s cooled, enjoy!

Notes:
The macros will vary according to what type of protein powder you use but mine is fairly high in calories and it still came out at under 350 calories. If you’re not dieting this is still a GREAT recipe because it will fill you up! I would recommend you add fruit or nuts on top to just add more calories if you need it.

☽  w e e k l y   o v e r v i e w  ( 16.10. - 22.10. 2017. )  ☾


calories: 5/7
water: 6/7
steps: 5/7
gym: 4/4
running: 0/1
yoga: 1/1
sleep: 4/5
studying: 3/7



The week went really well. Studied a bit and went to the gym 4 times. Set up some timers to eat, but ended up ignoring them. 😅 I wish I was a plant so I didn’t have to put any food in my mouth ever again. ._. Still working on the mindset, yes. Was also supposed to go for a run but it’s been raining all day and I’m not equipped for that (yet). :/ Now I wish I had gone yesterday but we had guest over. Ugh.

it’s important to take care of your studies, but you need to take care of yourself! focus on little every day things that will keep you happy and relaxed! 

1. drink water. hydration will keep you healthy, alive, and functioning to your best ability! in between studying, make sure to continuously drink water. this will make sure your brain is active. if ever you feel really dull, wash your face and chug a glass. you’ll feel rejuvenated immediately.  (but do not drink too much water or you’ll deplete yourself of important body resources.)

2. eat fruits. even a simple banana or apple will do the trick. rather than drinking the sugary juices you can buy in stores, cut up a fruit and eat it while you do something. this will not only prevent you from munching on unhealthy snacks, but your skin will become fresh! don’t overeat the snacks that are full of calories. studying requires being pretty much physically inactive while our brain does all of the work. eat fruits, get your vitamins and important nutrients, stay healthy, and keep your skin glowing!

3. keep moisturized. drinking water will do half the trick, but make sure to apply some form of moisturizer. some acne breakouts are due to allergy, but most of them are due to dry skin. dry skin will force the face to make more oil which will clog the pores and cause a breakout. however, if you are already moisturized, your face will not produce extra oils. Make sure to wash your face at least three times (moderate based on skin type) a day aside from your shower to keep any grime from sticking to your lotion/cream. coconut oil is an amazing alternative that will keep your skin glowing, eyebrows healthy, and eyelashes long. (not for everyone)

4. smile. smiling will relax your facial muscles and make you feel (somewhat) better. you’ll feel positive and others will feel nice by looking at you too! radiating a smile from inside will project a good feeling outside, keeping you motivated at all times. try to be positive! 

5. keep organized. organization will make you feel less cluttered and stressed both outside and inside. you will get the feeling that you have your life under your hands and be able to find everything-do everything-you want. organization will create great habits for your future, too. try to follow a certain aesthetic (colour, furniture, etc.) that you love and this will guide you to a more organized, beautiful, and neat environment.

6. do things that make you happy. studying all the time will only get you good grades, which does bring some level of happiness. but pursuing a hobby will make you feel a lot better as well. take care of your plants, knit a sweater, go jogging. be active outside of studying, especially while doing something you love. meet someone nice, call a friend, hang with family. or just chill by yourself! all of this will cumulate into a healthy lifestyle.

7. think about you! think about your past, present, and future. worry about the things you haven’t done and comfort yourself with a plan to fix the problems. think about your goals and try to set them in place. plan and focus. remember all the great things that have happened and continue down the road of goodness. this, no doubt, will keep you always happy! and remember, do not stress. just breathe and think things through.

Medical School Resources! (and other human biology,physiology,biochemistry-related resources)

Hi Everyone! 

Update: I am now officially done with my second year! I know i’ve been MIA on here for a while now - but that’s only because I was drowning in textbooks and assignments! I will be writing a whole other post on what my second year in medical school was like - so watch out for that :)

I, for one, can not just rely on one method of learning. Meaning, I’ll jump from videos, to textbooks, to flashcards. In this post I’m going to list some of my holy grail youtube channels that have helped saved me. 


1) Handwritten Tutorials

https://www.youtube.com/user/harpinmartin

Every video in this channel is short, but not so much that you feel like you’re missing out on information. Definitely one to save as a favourite!


2) Armando Hasudungan

https://www.youtube.com/user/armandohasudungan

The best thing about this channel is the fact that there are over 300 videos, covering a wide range of core topics in endocrinology, neurology, physiology and pharmacology. Another pro is the presentation of topics (otherwise considered snooze-worthy) in an artistic manner!


3) Speed Pharmacology

https://www.youtube.com/channel/UC-i2EBYXH6-GAglvuDIaufQ

Raise your hand if you’ve ever fallen asleep trying to read about the mechanism of action of opioids, their side effects and contraindications. I know I have. Fret not, for this youtube channel will introduce you to a world where pharmacology is actually interesting.


4) Wendy Riggs 

https://www.youtube.com/user/wendogg1

Wendy Riggs is a very down-to-earth professor in Northern California, and she covers a wide range of  topics in Anatomy, Physiology and General Biology. 


5) Anatomy Zone

https://www.youtube.com/user/TheAnatomyZone

A better way to learn anatomy is to supplement your textbook information with videos from this channel. The explanations and visuals provided are absolute gold.


I hope you all find these channels as helpful as I did!

Tips For Improving Sleep Hygiene!

We all know that nutrition and fitness are tall, tall pillars of wellness, but both of those are exponentially more difficult without the linchpin–sleep. It goes like this. First, you sleep like absolute donkey turds. Next, If you’ve managed to get to the gym you’re more likely to underperform or you may just succumb to skipping it entirely! Then, you’re more prone to food cravings and your hunger-satiety cues aren’t coming across as clearly. Your irritableness and fatigue make comfort eating seem that more appealing that day. You wonder, “Can you replace sleep with food?” Only very temporarily, and then you’ll be stuck in that loop until you get some shut eye.

We’re all sleeping fewer hours it seems, and there’s reason to believe it plays a crucial role in maintaining an overall healthy lifestyle. Many mental and physical aspects of the body take a hit when we’re running on empty. That’s why sleep is so important! So–here’s a list of some lifestyle adjustments that can make falling asleep a little easier.

Limit What You Do in Your Room: This can be difficult depending on your living arrangements, but the more you can limit your room to just sleeping and being intimate, the more you’ll be able to relax and wind down. Your brain gets the message! If you’re living in a dorm, try to spend wakeful hours in the common areas or at the library. If you’re in a less than ideal home situation and your room is your only haven, try to find activities to keep you out of the house more often. I used to go to the public library and just chill!

Ditch the Phone: Look. I get it. You tell yourself “what if there’s an emergency?” and I totally understand you’d want to be there. Problem is, how many times do you whip out your phone and play a level of that game? How many times do you shoot a quick text or check social? Shoot, how many times do you just glance at your clock and moan about not being asleep yet? I have a solution. Leave it outside the room but within earshot. If you get your 3 AM emergency you can be there but you’ll be significantly less tempted to check it every 5 minutes. If you can go all the way, shut it off. OFF.

Limit Blue Light at Night: About TV. About computers. About phones (again). They emit blue wavelengths of light and these are very stimulating for the brain. Sort of like daylight!  Not only are these entertaining, they wake up the brain. There are various apps and extensions on the market (f.lux) that will change the wavelengths of light to redder hues and I highly recommend them. I’d still advocate against bringing these devices into the bedroom, but if you’re finishing up some homework or responding to an email before bed it may be helpful to use those warmer colors. If for nothing else, it will reduce eyestrain.

Use White Noise: It helps us sleep because the changes in other environmental noise will be less noticeable. Also, anyone who suffers a ringing ear will be driven less to insanity. I’m a light sleeper, a very light sleeper. Events like a toilet flushing upstairs or even just the A/C switching on will wake me up. After buying a white noise machine I have significantly fewer issues with this. I recommend this machine. There are apps as well but I found the noise to be really tinny and unnatural. We’re also trying to use the phone less in the room! Remember? Of course, many people are pretty content with the noise from a fan as well. I personally find that the crappier the fan, the better the white noise. The ol’ faithful $20 Lasko fan is the best white noise IMO.

Avoid Eating Late at Night: Or, whenever “late” is for you. I haven’t forgotten about third shifters! Again, there are circumstances that make this difficult for some to commit to, but if you’re prone to any sort of gastrointestinal turbulence eating close to bedtime can be awfully distracting and uncomfortable. Likewise, eating your last meal a little too early and winding up hungry at bedtime can be as issue for some, so find your Goldilocks!

Make Your Room Cool at Night: I avoid running the A/C during the day, but I’m sure a lot of us find sleeping in a hot room miserable. If I had it my way I’d make it Hoth in my room at night, but that’s a little on the expensive side so I use a little bit of A/C, a fan, and sleep with fewer blankets; at least in the summer. In the winter I just turn the heat down a couple clicks and get to bury myself (yaaaaas). Keep it dark in there, too!

Make Your Bed in the Morning: Keeping your room tidy and the bed made will make for a welcoming and less chaotic environment. There isn’t much to this! We experience the world with all our senses, after all.

Limit Caffeine Use to the Earlier Portion of the Day: OK, so I know there are people who can drink a cup of coffee before bed and pass right out, but I am not one of these people. In fact, if I drink it anytime after about noontime I’m going to be wired and howling with the coyotes. Many recommendations suggest 3-4 PM as an absolute cutoff time, but if you’re more sensitive like I am you may want to consider leaving it to the morning only.

Sleep and Wake at Roughly the Same Time: Routine is everything. There will be times we need to deviate from routine, and that’s fine! Just try not to flip-flop too severely and all the time. Your rhythm will start to associate these times of day with rest and wakefulness.

Stop Drinking Water Roughly Two Hours Before Bed: It’s undeniable that water is the most healthful thing we can put into our bodies; however, if you slam it right before bed you’re setting yourself to need a mighty wee in the early hours of the morning. Limit water intake close to bedtime and take a good wiz before hitting the hay.

A Few Things Worth the Try

  • aromatherapy (especially lavender based blends) 
  • shower before bed (wet hair will lower cranial temperature)
  • melatonin and valerian root
  • chamomile tea (just like water, limit this a few hours before bed to prevent midnight bathroom breaks)