There are never enough hours in a day to get everything done. Is anyone else with me there? Preparing meals ahead of time is usually in the busy human’s repertoire, but grabbing *healthy* snacks may not be. Here are my top 5 favorite snacks that require little prep (if any), won’t upset your stomach, or your wallet.

  1. Rx bars.

They fit in little pockets. They are usually made from under 5 wholesome ingredients. They’re high in protein. They’re also my favorite. Buy in bulk to save money. And if you’re first trying them, get a variety pack so you discover which are your favorites! Peanut butter and coconut chocolate are mine.  🙂 Find them here!

PS: to my fellow RX bar lovers, they have three new flavors!

2. Bananas

High in carbs. Full of potassium (an electrolyte) to replace when you’re going to sweat. Sweet. Comes in its own package 😀 Have one before a workout for easily digestible carbs for quick energy OR add some peanut butter for protein and you have a post workout refueling snack.

3. Cucumber slices 

High in water. Extra crunchy. Goes perfectly with whole grain crackers and cheese as as mini sandwiches! Slice the night before or while meal prepping and store in an air-tight container ready to grab and go!

4. PB & J

Carbs, protein, sweet, minimal prep. Make it the night before and store in an air-tight container/bag. Use whole grain bread, a natural peanut butter, and smashed raspberries as your ‘J” 😀

5.  Mixed nuts 

Full of protein and healthy fats, crunchy, satiating and super portable. Buy in bulk to save money and mix yourself to control the ratio! (My favorites are almonds, walnuts, and pecans). Measure out a serving size the night before!

Some of my other favorites include carrot sticks, yogurt (if you have a spoon), whole grain crackers, and grapes – but don’t limit yourself there! As always, get creative with the process – and PLAN AHEAD! 😀

xx,

M

Dessert-themed smoothies make the experience even better. You’re getting a lot of the flavor you get in your favorite treat, without all the empty calories, and WITH a bunch more fiber, vitamins, and minerals. If you’re really feeling like you want to “treat yoself”, top this one with a little coconut whipped cream! 😉

*recipe is vegetarian*

I N G R E D I E N T S:

  • 1 frozen banana
  • 1 c. vanilla almond milk (unsweetened)
  • 1/2 c. oats
  • 1 tsp pure vanilla extract
  • 1/4-1/2 c. plain (or vanilla) yogurt
  • 2 tsp cinnamon
  • 1 tsp honey (for sweetness)

*for extra protein, add 1 scoop of preferred protein powder

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Blend and enjoy, as always!

xx,

M

Fill your morning with fiber, veggies, protein, and complex carbs that will keep you going until it’s time for lunch (or your mid-morning snack if you’re like me!). Americans have a funny misconception of eating sugary things such as cereals and pastries for breakfast, and I don’t know about you, but those things don’t fuel me very well.

This recipe is quick, full of nutrients, and will start your day off the right way! 😀

OH and guess what? I found a new way to make quesadillas – and it does not involve any oil! (and it’s quicker)!

*recipe is vegetarian*

Y O U  W I L L  N E E D:

  • 1-2 eggs or 2-3 egg whites
  • 1 whole wheat tortilla (or corn if you’re GF)
  • 1/2 c. broccoli florets
  • 1/4 c. shredded cheese of choice
  • 1/4 c. corn
  • 1-2 tbsp black beans
  • 1/2 c. spinach, chopped
  • 1/4-1/2 c. bell pepper, diced

P R O C E D U R E

  1. Place tortilla on a heat-safe plate and place in the broiler of the oven for 3-5 minutes.
  2. Take tortilla out of the broiler and flip it over. Add about half the cheese to the top.
  3. Return to the broiler for about 2-3 mins or until it turns a little brown!
  4. Sauté the broccoli & peppers with a little bit of olive oil.
  5. Add black pepper, garlic powder, and any other dried herbs of choice.
  6. Add eggs to your sautéed veggies. Scramble them up!
  7. Turn off the heat when the eggs are thoroughly cooked
  8. Spread a thin layer of hummus over over the inside of the quesadilla (optional)
  9. Add egg filling to the inside of the tortilla along with a layer of corn and black beans
  10. Fold the top of the tortilla over the filling – top with extra cheese!
  11. Use a pizza cutter to cut into triangles
  12. Serve with salsa if you wish!

 

Be creative and use whatever kind of veggies you prefer. You can swap black beans for pinto beans, add tomato and onion, or garnish with fresh cilantro! *and avocado is always good.

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Happy eats!

xx,

M

 

 

Medicine is an exciting, thrilling, and a sometimes dramatic field. We as humans are drawn to these things and tend to crave to know the “whys” in life. As a result of this, there are several fictional TV dramas that highlight these elements of medicine. People love medicine. Some of these shows include Grey’s Anatomy, House, Chicago Med, The Night Shift, Scrubs, etc.

In the shows I mentioned above, actors are playing doctors and patients alike and at the end of each episode, each case is solved. So we can take a deep breath, just like real-life medicine, right? 😉

I am as guilty as anyone that can indulge in watching these shows. As future and present clinicians, we know these shows are just for entertainment. Alike other medical dramas and comedies, there are a few shows I am sharing with you that are also television series, but show you a more realistic side of medicine. And hey, you may even learn something new!

  1. Hopkins:

Many have heard of John’s Hopkins University and hospital in Baltimore. Hopkins is a series done by ABC in both 1999 and then again in 2008. I was first introduced to this in high school (thank you, again, Mrs. Adams) and since, I have watched several episodes. You will get an inside look at the life of highly specialized doctors, medical residents, and the patients they take care of.

*find full series on YouTube – search “Hopkins” or here!

2. New York Med & Boston Med 

These two shows are follow up series of Hopkins and are also produced by ABC. As you watch them, you will see a lot of the things you saw in Hopkins, just even more technologically advanced. Another plus to these series is that you are able to see some of the real-life problems that practitioners face in issues like insurance, social media, and limitations of their practices.

*find full series on YouTube – search “New York Med” and “Boston Med” or here +also right here 😀

3. Dr. G.: Medical Examiner

Dr. Jan Garavaglia’s TV show displays her work as a forensic pathologist. Many of her cases show the time and manner of death as she uses her highly specialized training to solve each case.

This show gives the viewer an inside look of the morgue and the details of what a medical examiner does. It shows you the intricacy of forensic medicine from things like gun shot wounds’ point and angle of entry, what injuries are consistent with foul play, and a basic pathological analysis on each case.

Though this show is educational and informative, it has been dramatized to respect the deceased and their families. There are plenty of scenario recreations to help you understand the bigger picture.

You’ll also learn there is much more to being a medical examiner than simply performing an autopsy. Dr. G. shows other components of her work life including speaking with other physicians, gathering evidence from authorities, and communicating with friends and family to collect data, and put clues together. It isn’t uncommon to see some of Dr. G’s personal life where she’ll mention her husband, a pediatric trauma surgeon, and her children. She will often mention that her line of work has taught her how important life is and how much she values her family and the time she gets to spend with them.

Many of mention how kind and intelligent Dr. G is in communicating and providing answers to them.

This show is great if you’re interested in seeing some interesting medical cases, and because it is TV, you will get a suspenseful thrill with each case. 😉

*Unfortunately, you will not find this show on air anymore. Dr G. retired from her practice in 2015. However, you can find full length episodes on YouTube – search “Dr. G. Medical Examiner” or here!

Questions, comments, other show suggestions? I’d love to hear from you!

Contact me @medicinemyosinmadeline@gmail.com !

xx,

M

 

Hi friends! How many of you grew up hating your peas? I was one of those kids. However, we learn in nutrition that the more a person is exposed to a food, the more likely they are to grow to enjoy it – especially in adulthood.

Sugar snap peas are now one of my favorite vegetables – especially when they’re prepared this way. 😀 Plus, did you know that 1 cup has about 40 calories (that’s a lot of peas), and they’re loaded with vitamins, minerals and also provide you with protein & fiber?

So next time you’re craving a crunchy, satiating snack, instead of reaching for the chips, give this a go!

*Recipe is vegan, gluten free, dairy free.*

YOU WILL NEED:

  1. 1 cup sugar snap peas, raw 😀

 

D I R E C T I O N S:

  1. Heat about 1 tbsp olive oil in a large, non-stick pan on medium heat.
  2. Once the pan is warm, add whole, raw peas.
  3. Add about a teaspoon of each: black pepper, garlic powder, dried ground herbs (of choice), and salt.
  4. Toss the peas in the pan making sure they’re coated in seasoning and oil alike.
  5. Add about 1 tsp red pepper flakes – or more if you like it hot!
  6. Continue to cook peas -stirring occasionally- until the skin appears wrinkled (about 7 minutes).
  7. Remove from heat and serve!

 

Be careful, you may want to eat the entire serving (and in this case, that is ok). 🙂

Thanks for reading and I hope you try it!

xx,

M

 

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more, please! 

 

 

I have read several books in my life, but there aren’t many that I would say all of you should read.

Jen Sincero is a success coach and author with a great sense of humor, and really knows what she’s talking about when it comes to this life stuff.

You Are A Badass is the self-help book for people who desperately want to improve their lives but don’t want to get busted doing it.”

The chapters that resonated with me the most were:

“Give and Let Give”: on the benefits of giving, and if you give to the world, you will receive in return.

“What are you doing here?”: on finding our purpose in the world

and…

“I know you are but what am I?”: on not worrying what people think of you.

Now, this isn’t the extent of my love for this book, but please, do yourself a favor and read it. It will get you to re-think your ways, bring more positivity into your life, and love who you are even more.

Recommend? —> yes. For everyone. Male or female, seeking or content.

Price? —> about $8.

Where can I find it? Amazon!

As always, happy reading!

xx,

M

Ps: here is Jen’s website if you’re interested 🙂

Maca is an old, more recently discovered superfood full of antioxidants and amino acids. And guess what? It’s a plant (surprise, surprise). It’s difficult to pinpoint the flavor of the fine, tan powder, but one of my best friends describes it as “slightly nutty, a little bit sweet.” – needless to say, we love it. Everyone should add this superfood to their pantries for an all natural nutrient boost to yogurt, cereal, and smoothies.

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read all about it!

This smoothie in particular can help if you’ve been thinking about chocolate all day but know you should resist the temptation of chocolate ice cream. I can assure you, this will satisfy your craving and make you feel a lot better than the excessive fat, sugar, and calories that ice cram provides.

Ps: it’s vegan, gluten free, and dairy free.

Y O U  W I L L  N E E D:

  • 1 large frozen banana
  • 1 c. unsweetened plant milk
  • 2 tbsp powdered peanut butter
  • 1 tbsp unsweetened cocoa powder
  • 1 tsp ground maca powder
  • 1 tsp unsweetened coconut flakes
  • 1 scoop neutral/vanilla protein powder *optional*

…and all you have to do is blend until everything is creamy and combined into a homogenous mixture.

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You’re going to want to try this one for yourself. Share your thoughts!

xx,

M