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  • Breakfast: Overnight Oatmeal

    By Tracy Lee, OMS II
    A.T. Still University-SOMA
    Wellness Coordinator
    AMSA Trainee Wellness and Professionalism Committee

    Wellness Wednesday

    How many times have you heard that breakfast is the most important meal of the day? BUT how many of us actually eat a good breakfast. I can confess that I don’t always eat breakfast because there just isn’t enough time in the day as a medical student. However, eating well plays a very important part in your overall wellness. Here are two recipes for making oatmeal, which is a very healthy, nutritious and filling breakfast. One recipe uses a refrigerator for cold oatmeal and the other uses a slow cooker for hot oatmeal. Enjoy!

    1) Cold Oatmeal

    Materials/ Ingredients
    Mason jar
    ¾ cup old-fashioned oats
    1/8 cup flax seed
    ¼ cup steel cut oats

    For Blueberry Lemonade flavor
    Blueberry yogurt
    ½ cup blueberries
    ½ tsp lemon extract

    For Apple Crisp flavor
    Vanilla yogurt
    1 cup applesauce
    Ground cinnamon

    For Peaches and Cream flavor
    Peach yogurt
    ½ can sliced peaches
    Splash of Vanilla

    For Tropical Mango flavor
    Mango Yogurt
    Splash of Vanilla
    Diced Mango
    Milk or Coconut milk

    For Fresh Raspberry flavor
    Raspberry yogurt
    Fresh raspberries
    Drizzle of Honey

    For A Pie ‘n’ ...

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  • Are You Stressed? How to Cope

    Breathing exercises are an excellent way to release the tension and give self a sense of calmness. Short and long term physical and emotional health can be improved with breathing techniques. In addition to relaxation, breathing exercise can help prevent fatigue and improve overall health.

    In an article on, there are simple breathing techniques that you can follow. Read the entire article here

    Here are a few other stress relieving techniques that may help busy medical students:

    1) Visualization: Picture yourself getting an 'A' on the exam or finishing that paper. These techniques help you calm down and prepare for success. 
    In one notable study that appeared in the North American Journal of Psychology in 2007, athletes who mentally practiced a hip-flexor exercise had strength gains that were almost as significant as those in people who actually did the exercise (five times a week for 15 minutes) on a weight machine.

    2) Exercise: You've heard this a thousand times but it's true. Exercise helps boost the production of your brain's feel-good neurotransmitters, called endorphins. So take a walk, go to a yoga class, grab a friend and play tennis!

    3) Take a nap: Or at least make sure ...

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  • A poem to inspire you

    Let this poem by physican and poet William Carlos Williams (September 17, 1883 – March 4, 1963) remind you that you have a wonderfully creative left brain as well!

    Young Sycamore
    I must tell you
    this young tree
    whose round and firm trunk
    between the wet

    pavement and the gutter
    (where water
    is trickling) rises

    into the air with
    one undulant
    thrust half its height-
    and then

    dividing and waning
    sending out
    young branches on
    all sides-

    hung with cocoons
    it thins
    till nothing is left of it
    but two

    eccentric knotted
    bending forward
    hornlike at the top


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  • Overnight Oatmeal

    By Melina Benson
    Chair, AMSA Wellness and Student Life 

    I can't tell you how many times I tell patients to eat breakfast, just loud enough to cover my own empty-belly growls. What a hypocrite, right?

    We all know that eating a breakfast with protein improves concentration, curbs cravings for snacks high in fat and sugar (ahem, obligatory tray of doughnuts in the center of the table during rounds), and correlates with a healthy BMI.

    But oh, how hard it is to get up in the morning and put something together! It is so much easier to opt for an overpriced breakfast bar, many of which are packed with sugar, fake fiber and carry a heavy caloric load.

    Here's at least one remedy: Overnight Oatmeal. I believe there is something psychologically satisfying to starting a task that takes time to create itself. I'm thinking along the lines of gardening, brewing your own beer, or marinating meat or vegetables. When I leave a delicious oat mixture to soak overnight, it always helps me get out of bed in the morning.

    To make Banana Berry Overnight Oats:
    1. Mash 1/2 banana into 1 cup low fat cow's, almond or soy milk in ...

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  • How Mindfulness is Changing My Life

    By Caitlin McFarland, 
    Webinar Coordinator, AMSA Wellness & Student Life Action Committee

    You are not the voice in your head.

    This line from The Untethered Soul, by Michael A. Singer has been with me for the past month. I am a person prone to low self confidence and am intensely critical of my work, my choices and myself. While these tendencies have spurred me onto excellence in my professional life as a research technician, once I started medical school, an atmosphere of high competition and intense evaluation, the neurotic self criticism that worked for me in the past has, at times, become over-the-top and debilitating. The invitation to take a step back and reevaluate my critical “self talk” did not come a moment too soon as I immerse myself in studying for Step 1.

    In the tradition of mindfulness and meditation, Singer, a longtime practitioner of yoga and meditation, encourages the reader to recognize that there is a running dialogue in their minds at all times and to view themselves as separate from the dialogue: In short, to view themselves as the ear to that dialogue rather than the mouth. Throughout the book, Singer gradually offers the reader tools ...

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