Semester Books

My Year 3, Semester 1 Notebook. 

Another semester about to wrap up, which means that I've completed yet another semester book.

What is a year book? When I started at CCNM in the Fall of 2010, I found myself learning so many cool things that I needed a place to document them all! Plus, my mind was racing at the start of CCNM and I find journaling (and blogging!) to be very therapeutic; I'm the type of person why needs to write things down. I wanted something small enough that I could carry it with me too (I don't always bring my laptop to class). I decided to start bringing a little notebook around with me where I could jot down these important notes because some things are just too important to be lost in the kerfuffle of course notes.

What I have included in these books over the past 3ish years: funny things profs said or did, blog post ideas, to-do lists, goals, memories, inspiring quotes, fun facts, reminders for fourth year, and future practice ideas. Many of my interesting tid-bits were taken straight from these notebooks!

Don't forget that ACE-inhibitor drugs cause coughs... purchase a tabletop dishwasher for tea mugs in my future clinic... recommend the book The Easy Way to Quit Smoking by Alan Carr to patients who want to quit smoking... talk about orange peels on the blog... 

...these are a few examples of things that are written down daily in my semester-long notebooks (I thought I would have one book per year, but I guess there are too many cool things to document during my time at CCNM that I ended up needing a new book every semester. The book featured above has two unfilled pages left and there is only one week left of classes: what perfect timing!

Now when it comes to time to look back at my time at CCNM, not only do I have this blog, but I'll have eight little notebooks to remind me of what was important, inspiring, blog-worthy, and so on.  I am especially grateful that I kept a running list of "future practice ideas" because almost daily something comes up that is important but I know that I'll forget about if it doesn't get written down. I also don't want to have to rummage through thousands and thousands of course notes to remember what is the best supplement brand of 5-HTP (a mood enhancing supplement), for instance. Hopefully I've kept the best notes in these little books, which means I'll only have to read eight little books instead of potentially hundreds in order to find out that brand (which is Natural Factors, by the way).

Cold Weather Protocol.

Here are some tid-bits to maximize your health as we enter the colder months of the year:

Vitamin C - now is the time to boost the immune system. Consider eating more vitamin C rich foods or tablets/capsules. Learn more about this vitamin here. When buying vitamin C, beware of ones containing artifical sweeteners or dyes, such as aspartame or sucralose. One cool product on the market is Emergen-C electrolyte powder packages. They are basically powdered vitamins and electrolytes that you can mix with water to create a sports-drink type of beverage.  The packets are portable so you can instantly turn any water into a vitamin-rich cocktail. Talk to your doctor about the best vitamin D dose for you.

Vitamin D - behold the sunshine vitamin! Learn more about it here. Take this vitamin from October until April to beat Winter blues, decrease your risk of cancer, and to optimize the immune system.  Talk to your doctor about the best vitamin D dose for you.

Scarves - I've already talked about their importance here (Physical Medicine theory) and here (Traditional Chinese Medicine theory).  Don't forget to wash them periodically during the  colder months to remove any pathogens that may have taken up camp.

Warming foods - goodbye salads, hello soups and stews! The warmer the food, the easier it is to digest and the more nourishing it is to the body this time of year. When our body spends time digesting, it has less time to spend repairing.

Hot tea - drink it up! We may not crave cold glasses of water or other beverages now that it is no longer hot, but keeping the body hydrated is super important all year wrong. Switch ice cubes for herbal tea bags. Bonus: herbal teas have many medicinal properties too!

Third Time's a Charm?

I'm currently completing my third-year midterms.  Wait, didn't this semester just start?  How are we at the midterm mark already?!  Oh wait, I know why: assignments. We've all been so busy completing assignments that this semester is flying by (thank you weekly Post Encounter Probes (PEPs), Homeopathy case reports, Men's & Women's Health research paper, Radiology presentation, Health Psychology portfolio, etc).

So here we are, in midterm week, year three.  You'd think that they'd be easy by now (third time's a charm, right?), but nope, they are still tricky and require lots of studying.  Oh well, I really can't complain because there is only one more to go, this week, and then only one more midterm exam period to complete ever (February, 2013)!

Midterms, Year 3, Snapshot 1: On Monday, after our brutal Botanical Medicine exam, our student government treated students to gluten-free, dairy-free, oatmeal cookies for a nice moral boost. Super yum!

Midterms, Year 3, Snapshot 2: Physical Medicine studying last night, complete with chamomile tea! I learned a bunch of exercise-like to test to determine if the patient has nerve impingement or injury, ligament and tendon tears, facet joint pathologies, or nerve tumors (neuromas), to name a few.  I learned a lot studying this material; it was actually---dare I say it---really fun to study Phys Med!

Thanksgiving Feast.

Happy Thanksgiving, Everyone!

Who is cooking up a feast today?  I am! ...but mine will be entirely gluten-free, dairy-free, refined-sugar-free, and vegan. It's been my tradition for the last three years to cook this meal; it's not only delicious, but nourishing and healthy too. Today I'm cooking not just for Tony and I, but for classmates/friends too!   You can expect pictures of my Thanksgiving feast sometime next week, but in the meantime, if you need some dinner inspiration, check out these holiday recipes from around the web:

Pumpkin Pie Brownies

Walnut Lentil Loaf

Sweet Potato Fluff

Roasted Rosemary Nuts

Apple Cider Sangria 

Carrot Pecan Roast

Sweet Potato Biscuits

Squash, Kale, and White Bean Soup

Dried Fruit and Nut Pilaf

High Protein Mashed Potatoes

 

 ...and I can't conclude this blog post without saying thanks. THANK YOU for reading my blog over the past two-plus years!  I hope you enjoy reading as much as I enjoy sharing health tid-bits with you.

Squash Fries.

Season's best: Squash Fries (served with veggie egg scramble)

Now that it is Fall, it's time to roast the heck out this season's best veggies.  Sure you can make regular roasted potatoes or even roast-up some sweet potatoes, but have you ever made squash fries?

Squash Fries

1 Buttercup squash*, cut into cubes and de-seeded (but don't remove the skin!)

1 tablespoon of vegetable oil (I used coconut oil)

A good sprinkling of sea salt

Directions: Toss the cubed squash (skin and all) in the oil and salt. Place onto a lined baking sheet (or one that is well greased) and bake for 30-40 minutes at 400F.  The fries become deliciously tender, with a hint of crisp on their edges.  Oh, and that skin? Totally edible!  I love to eat them skin and all, but if you are not a fan, simply skip the skin next time you make them.  Because there will be a next time. Squash fries are just that good!

*I've made this with Butternut squash and Acorn squash, but I don't think they taste as good as those made with Buttercup.

Thyme for Fat.

Image source here.

Do you cook or bake with thyme? It is a fabulous herb, known for its "Thanksgiving" fragrance and flavor. You can buy it dried or fresh in most grocery stores (or at the farm market).

If you cook with thyme often, you may notice that fatty dishes seem to call for thyme (turkey, duck, pork, meatloaf, gravy, thyme-infused butter biscuits, etc). This may be because thyme has medicinal compounds within it that help the body to better digest fat.

With Canada's Thanksgiving just around the corner, don't forget to stock up on some thyme; you'll need it to season and to digest all those buttery mashed potatoes, rich gravy, and greasy (dark) turkey meat. For vegetarians, thyme can help you to digest some coconut oil biscuits and those fatty walnuts in your walnut lentil loaf :)

Year 3, Semester 1, Class Review, Part 2.

The other half of this semester's classes...

(Clinical) Nutrition - I've always loved nutrition and this class is no exception.  So far I'd say it's not as good as last year's game-changing learning experience, but it's still very enjoyable. We are given cases to work on (so many cases this year!) and we do a lot of reading from our hefty textbook.  This class is so material dense that we actually have two textbooks that we have to lug to class each time. By the way, if you think nutrition = diet, you are very wrong. Contrary to common belief, we don't even talk about food during nutrition class. In fact, the class is very, very medical, but more on that tomorrow...

Physical Medicine - I already talked about this class here. Lots of material, but interesting stuff.

Radiology - The whole class is spent looking at X-rays. Enough said. Oh, and the prof is a funny guy too.

TCM/Acupuncture 3 - TCM is so much fun! It's been less than a month of classes and I've already learned so many cool techniques, like a form of acupuncture using heat only (no needles), different ways of inserting a needle (surprisingly there are tons of insertion techniques, way more than just 'poke needle into patient'), how to reduce the appearance of scars with acupuncture, and acupuncture for additions management.

Homeopathy 3 -Live patient intakes in class and then a whole lot of homework. That's it.  While I don't like homeopathy, I like seeing the doctors perform thorough patient intakes before my eyes.

Fall 2012

Fall Kick-Off 2012

Happy Fall, everyone!  

How have you been celebrating the start of this new season? Here is what I've been up to:

- Went apple picking

- Bought a new scarf*

- Cooked chili**

- Made apple crisp 

Looks to me like Fall is off to a good start :)

*One for Tony too, got to keep our necks warm!

**It was the most unique chili I've ever tasted. It was dinner (beans and veggies), drink (red wine and coffee), and dessert (chocolate and walnuts), all in one warming bowl.

Apple Picking.

I went apple picking today.  It was quite lovely too. Despite Toronto's grandeur and concrete-ness, it is situated surprisingly close to orchards and farms.  Within a mere thirty minute drive north we were suddenly in apple county! It was a gorgeous sunny day to stomp around an orchard, munching on apples while we harvested.  I brought home 20 pounds of apples: a good mix of Cortands, Macs, Northern Spys, and Spartans. I foresee lots of late night apple snacking and apple crisps in the near future...

Scarfs for all Seasons.

Image source here.

I used to think that people only wore scarfs to be fashionable, but I've since learned that they actually have health-protecting benefits. 

For instance, late last winter, I posted the Chinese Medicine theory regarding scarfs on the blog.  (To remind you: the theory is that scarfs protect against colds and flus that enter through our vulnerable 'wind gate'). 

Yesterday, I learned another reason why wearing a scarf is a great idea during colder months in my Physical Medicine class: scarfs keep neck muscles warm. 

During colder months, it is important to keep neck muscles warm. When muscles are warm, they are also relaxed. On the other hand, when muscles are cold, they are tensed. Chronically tensed muscles lead to neck pain and even headaches. Other symptoms such as jaw pain and vision problems have even been linked to tense neck muscles; crazy!

Scarfs can be worn in Summer months too, especially in you work/live in drafty offices/buildings or ones with blasting air-conditioners. My professor explained how air-conditioners have been linked to neck problems because the frigid blowing air makes exposed neck muscles cold and tense (possibly leading to neck pain and headaches). Good thing scarfs are fashionable in the Summer too! :P

P.S. Happy Love Day to my Momma and Papa!

How Do You Like Them Apples?

 

Found this advertisement for apples on a website promoting Ontario apples. 

Now that it is apple season, it's time to munch-up these healthy beauties while they are fresh*!

*Actually, apples store extremely well, so there isn't actually a need to devour them all this month. There will likely still be Ontario apples kicking around come January, so don't fear apple lovers! 

20 Years!

 

September 2012 marks my twentieth year of school! Wowzers. 

Will I ever consider September to be anything other than the 'back to school' month?  Probably not... the anticipation, change in routine, and return to the books will forever be ingrained in me. 

But even if you aren't going back to school this September, it's still a good time to learn something new. Now's the time: let's make the September the new 'learn something new' month. Here are some ideas: 

Check out your local library and pick up a book on a new topic you want to learn about... sign up for a new fitness class or hobby... sign up for a free-online class (there are surprisingly many) or subscribe to a blog or website with tutorials (I once did a yoga tutorial website's 30 day challenge (I failed the challenge, lol) but I started out with good intentions!)... are you a senior citizen? Most universities offer classes for free to those over 65 years old... what about the daily newspaper, why not complete the crossword puzzle everyday? Etc, etc. 

Memory/learning boosting exercises help keep the brain 'fit' and ward off mental degenerative diseases like Alzheimer's and Parkinson's disease (and on a more nutritional note, do you know what nutrient prevents these diseases: fat! Yep, the brain thrives off of healthy fats. Coconut oil, avocado, nuts, seeds, olive oil, fatty fish, and egg yolks are all excellent sources of brain-boosting essential fatty acids.  I heard a hypothesis that rates of Alzheimer's and Parkinson's diseases sky-rocketed after the 'fat free' fad in the 90s. I have no sources to support this, but I wonder if this also explains why more females suffer from these mental degenerative diseases then men... because they avoid fat more than men? Opting for 'skinny' lattes and fat-free yogurts? Hmm... some food for thought for sure.

Goal Writing.

Hope you enjoyed my Summer Scenes, it was my way of concluding my Summer posting and allowed me to officially say goodbye to my school-less days. Now, let's resume the health and medically-related posting. 

It's been a week of school. It's been a week of adjusting.  It's been a week of routine. It's been tough!

Sigh... anybody else already missing the days of Summer? 

(Also, not only have I been adjusting to spending all of my time at school, but I've been adjusting to the new found Fall weather.  Brr! It's quite chilly out there. I guess it is time to put away the flip-flops and bring out the scarfs). 

One way of re-adjusting the schedule change is to set goals.  I am a big fan (and so is my new Health Psychology professor) of writing out goals. By writing them down, you are more likely to adhere to them.  It is as if when they are written down, you suddenly become accountable and responsible for completing them.  

We learned in Health Psychology last week that properly written goals should be specific, measurable, manageable, and positively-stated. The goals shouldn't be vague (specific), you should able to measure whether the goal is completed or being worked on (measurable), the goals should be realistic and do-able (manageable), and they should be stated in a positive manner (I want to do... rather than don't do...).

Summer Scenes 7.

Last one in the Summer Scenes series.  Hope you enjoyed looking at snapshots of my Summer! 

Edible Jewels.

Mmm, Summer. It's the time of year when markets are bountiful and fruit is at its finest. While I am sad to leave behind the fruits of Summer (peaches, berries, cherries, melons... so much goodness!), I welcome Fall fruits with open arms too. It is good to embrace the edible treasures of each seasons for health, taste, and environmental reasons.

Other related topics: I talked about my love of Farm Markets in this post and I rambled about the berries in this one. Here is a post about the craziness involved when we don't eat seasonal fruits.

Earth Time.

It's the end of Summer, which means it's Earth time!  

According to Traditional Chinese Medicine, we are entering the time of year corresponding to the Earth element. As we transition into the new season, you can support your body by: spending as much time outdoors---aka with nature---as possible (soak up the sunny weather before it's gone), start to eat a few more warming foods (stirfrys, casseroles, and chili) while decreasing the amount of cold and raw foods (fewer ice cream cones, salads, and iced coffees), and if you can, eat-up some congee (a rice porridge that support the Spleen and Stomach, the two Earth organs).  I made a batch of congee last night. I can eat it warm during our (suddenly) cooler evenings.  I hate to say it, but I've seen some leaves that have fallen to the ground (gasp!).  Looks like Fall is just around the corner... 

Enjoy the beautiful weather while it's still around!

Ban Time Changes!

Why daylight savings is a bad idea: click here. Thanks to Tony for finding this particular link. To summarize, there are more car accidents the morning after a daylight savings time change. This report indicates that when everyone's sleep cycle is changed at the same time, it is dangerous for society. When everyone is running on low sleep and has had their normal routine shifted, no one functions optimally.

Also, this study shows that suicide rates are increased after the time is changed. This study shows that in the three days after time changes, the rates of heart attacks (myocardial infarction) are increased among office works. Lastly, this study explains how it may take our bodies up to two weeks to fully adjust our circadian rhythm to the new time schedule (note: our circadian rhythm is crucial to life; it regulates our metabolism and hormone cycles, meaning it regulates our sleeping and eating patterns, emotions, and body temperature, to name a few).

What all of these studies show is that changing our sleep cycles with nation-wide time changes can be harmful to both our health and our safety. However, with that said, most of these studies point out the dangers of daylight savings time (with the change happening in the Spring, when sleep is lost). With daylight savings time ending today, we may be safer and healthier tomorrow (save for the changes in our circadian rhythm, which--as noted above--may be altered for a week or two) because we are getting a bit more sleep tonight. Nevertheless, I think all of these studies point out why daylight savings can be harmful and most definitely be reevaluated (now's the time to talk about it, before the Spring (i.e. the more dangerous) time change!).

And speaking of sleep, here is a quote to help you decide what to do with your extra hour tonight ;)

"A man ninety years old was asked to what he attributed his longevity. 'I reckon', he said, with a twinkle in his eye, 'it's because most nights I went to bed and slept when I should have sat up and worried'". -- Garson Kanin

Fabulously Fall Recipes.

Just because Thanksgiving is over, doesn't mean the good eats have to end!

Sweet Potato Fluff

It's basically whipped sweet potatoes. I whipped four boiled sweet potatoes with 1/4-1/2 cup of coconut milk (just enough to puree it, you could use a full-fat milk, or a mix of half butter/olive oil half low fat milk, instead). I used a food processor for max fluffiness, but a blender or a really strong serratus anterior muscle for mashing, would work as well. This was deliciously smooth and rich in vitamin A and fiber (they also don't have a high glycemic index, meaning they don't spike your blood sugar, and they are aren't dirty dozen).

All I can say after tasting mashed sweet Ps is: move over (white) mashed potatoes! There is a new spud in town.

Also, I thought I'd re-post one of my most popular recipes:

Rosemary Roasted Nuts

A delicious spin on traditional salted nuts, the rosemary herb will make you feel like you are snacking on Thanksgiving dinner! These nuts are salty, savory, and slightly sweet. A perfect treat for Fall.

4 1/2 cups unsalted nuts (such as almonds, pecans, and walnuts)
1/4 cup dried rosemary leaves
1/4 cup maple syrup or honey
1/4 cup non-hydrogenated margarine or coconut oil
2 teaspoons sea salt

Place nuts on a parchment paper-lined baking sheet and bake at 350F for 10 minutes (this should toast the nuts slightly). While toasting, mix the remaining ingredients in a large bowl. Place toasted nuts in the bowl and mix to coat (the heat of the nuts will melt the margarine). Place coated nuts back on the parchment paper and bake for another 10-15 minutes, stirring at the half-way point. Store cooled nuts in glass jars. Note: this recipe makes a TON (about 5 cups); great for giving as gifts or freeze the leftovers.

Sunny Sunday.

Happy Thanksgiving to those celebrating today.

Tonight was pizza night (or rather it should be dubbed freak-pizza night), complete with gluten-free rice crust and non-dairy tapioca cheese. Honestly, it was delish! (Don't knock it 'til you've tried it).

Another fun tid-bit from the day: it was 27 degrees Celsius outside! Although some leaves are falling and there are gourds at the grocery store, it totally doesn't feel like Fall. It was mid-August weather for sure. I enjoyed the gorgeous weather by throwing around a Frisbee and then walked around town in order to fetch my pizza!

This post was supposed to be about something from my Clinical Medicine studying (which I've been doing all day), but it's all very disease related and some not-so-pretty topics... which I don't feel like talking about on the blog right now. Seriously, I spent the day studying warts, herpes viruses, eczema, acne, boils, chicken pox, blisters, etc... all very important health topics, but not ones that I am currently motivated to post about. Clinical Medicine studying has been such a time-suck. I had my hearts on reviewing material from multiple classes today, but I got lost in the world of skin diagnosing. Blah.

By the way, my midterms are in one week. Ahhh!

A Foodie Weekend.

This weekend gone by was a totally foodie weekend. I baked something scrumptious and I volunteered at a picnic.

I volunteered at the 5th Annual Picnic at Brick Works. Brick Works is an old brick making factory (i.e. an old brickworks) that has been converted into a public green space, community center, office space, and weekend farmer's market. The annual "picnic" is not at all a typical picnic, it is a total food lovers paradise! A bunch of well-know chefs from around Toronto came out to display some of their culinary creations using fresh Ontario bounty. Normally, to attend the event and taste all of the dishes, you'd have to pay $120!!! But as a volunteer (I helped with the tear-down of the event), I got in for free (for the last hour of the event). It was such a fun event; I tried some really interesting dishes, like salted caramel, an almost-buttery squash soup, a salad with roasted purple potatoes and pea shoots, pickled garlic, a raw brownie, another potato salad with dijion mustard, hot liquid chocolate (ammmazing), and many other bits and bites. I really want to volunteer again next year, not just for the tastings, but I had a lot fun tearing-down, and to partake in the celebration of food of course!

And as for my weekend baking, may I present...

Carrot Cake with Cashew Cream Icing

I made a carrot cake this weekend using my carrot muffin recipe. I just poured the batter into a cake pan and baked it for almost an hour. I thin frosted the cooled cake with a thick, cashew cream icing using my recipe from the Summer.

Hooray for a cream cheese-free (for Tony's sake :P) carrot cake!

Welcome, October!

In this morning's olive post, I neglected to wish my readers a "Happy October First".

I really love October, mostly because Fall is my favorite season, Thanksgiving is loved dearly by the foodie in me, and Halloween is just so much fun. Also, October 1st (today) is World Vegetarian Day!

Have yourself a happy October first and rest of the month.