Category Archives: Wellness

Hello 2017!

Posted 12.31.2016 Med Life, Wellness

I spent some time over the holidays reflecting on my triumphs and struggles of 2016, as well as what I wanted to do in 2017. For me, 2016 was not a magical or special year, it had it’s mixes of both ups and downs. For the ups, I ran my very first half marathon in May, which was quickly followed by another half marathon in July, a 10 miler in August, and a 25K trail race in November. I finished my first year of medical school, and then spent an amazing 10 weeks doing clinical research on Binge Eating Disorder in Pediatrics. I subsequently presented a poster on my research and just wrote up the first draft for (hopefully!) publication. I went to a broadway show, NFL game, and saw the Nutcracker. I also tried a few new things, including scuba diving, mountain biking, and get skiing in 2016! I spent a beautiful week in the Dominican Republic, and another beach-filled week in Marco Island, Fl. All in all, 2016 had some pretty amazing moments.

 

When I was reflecting, I did notice a few trends that I plan to improve on during 2017. The biggest thing that I want to change is how I respond to stress. I realized that when I became stressed or ‘too busy’, I would stop working out, socializing, and meal planning, and my junk food/convenience food intake would greatly increase. This led to quite a few lbs added on during 2016. Similarly, my self-care, exercise, and healthy eating habits were wildly inconsistent.  Yes I ran my farthest races to date in 2016, but I also went weeks at a time with little to no exercise. I lost 6 lbs doing the whole 30 in the fall, but then gained 12 back over the next several weeks… I feel like I learned a lot about what is best for me and for my body in 2016, but I did not stick with it and make it a true lifestyle change. Those habits are being left behind in 2016.

 

So looking ahead, I want to focus on nourishment and consistency. My goal is one of a life style change. I will take my best exercise, nutritional, self-care, and relationship actions from 2016 and turn them into my new norm. I know I’ll have set backs, but the quicker I can pick myself back up after I fall, then the greater the amount of time that I will be on my feet. It starts on Sunday 1/1 with a restart of the Whole30-ish (haha my -ish is the addition of legumes). What are your goals for 2017? Comment below or find me on instagram @beingfranke

 

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Whole 30 Recap

Posted 11.05.2016 Nutrition, Wellness

I finished the Whole 30 and overall I had a really good experience with it! I found some new products that I love (such as MaraNatha All Natural Coconut Almond Butter Creamy) and I tried a ton of new recipes. After the first 2.5 weeks, the negative tired/hungry feelings went away. My runs improved, and my energy levels were great!

 

Whole30 works for me because it cuts out three main food groups that I know do not work well with my body. Refined/white carbohydrates, added sugar, and dairy are typically not my friend. Over the years and after a few different elimination diets, I know that these contribute to low energy, bloating, and an overall sluggish feeling for me. I also know however that without dairy, I personally struggle to get my daily calcium intake – so I can’t see myself cutting this out 100%. Eliminating refined carbs, sugar and diary are what I have found work for me – but they won’t work for everyone. I highly recommend you try out an elimination diet if you feel as though certain foods may be negatively affecting you!

 

Although it was a great experience – I don’t think Whole 30 is the best food plan for me (it isn’t designed as a constant eating pattern but I’m just making this statement as if it is).  One thing that I struggle to full get behind on the Whole 30 is the absence of legumes. Legumes are nutrient dense, contains carbohydrates protein and healthy fat, and they pack a ton of fiber into one serving. Fiber, and specifically legumes, has been shown to have amazing health benefits. So many studies support the use of beans, lentils, and other legumes as part of a healthy diet – and if one is vegetarian, they are a very important source of protein. I am also a huge believer in variety, and eating foods at the top of the food pyramid (sugar ect.) in very tiny moderation, so cutting out foods entirely isn’t usually something I enjoy.

 

Overall though, the Whole 30 was a really great experience. I lost 6 lbs during it, and I felt amazing! I will definitely consider doing it again soon (maybe with legumes next time haha).

 

Why Whole 30?

Posted 09.28.2016 Nutrition, Wellness

So last Monday I started doing the Whole 30, and I wanted to share a little bit about why I decided to do it. Let me start off by saying that I usually don’t support fad diets. Nutrition is an area of research that we still learn about every year, and as one’s medical conditions and activities change, so do their dietary necessities.  I also don’t believe that the Whole 30 is the best diet out there – but I do believe that it is one of a few good places to start if you’re interested in changing your diet to benefit your health. I find it hard to believe that any one way of eating is “the best” way of eating. If I’m being critical, I don’t believe absence of all grains, dairy, and legumes is “healthy” (refined sugar on the other hand is a different story). In other words I don’t believe that everyone benefits from cutting out these staples especially since there is a lot of positive research supporting them in health and wellness.

 

So why did I decide to eliminate sugar, grains, dairy, legumes, alcohol, and any refined/processed/chemically laden foods for 30 days? Because I know myself well and I knew this would be a good way to kick my butt back on track. This past summer I got out of sync with my normal eating patterns. I was eating more carbohydrates (think white pasta and everything bagels), and eating less vegetables than I would have liked. My weight increased a bit and my loose pants started to feel snug. I knew I wanted to make a change and I thought the first week of 2nd year organ blocks would be the perfect time to do it.

 

I personally don’t do great when I say “okay starting Monday I’ll eat healthy”. I know myself and I know that when I implement a behavioral change, I do better with set goals and set guidelines. Whole30 provided me with the goal and guidelines, and all I had to do was follow through. I was also inspired by one of my good friends who successfully completed the Whole30 and saw some really positive results. I did a similar, but more intense, elimination diet last year called the Autoimmune Paleo Protocol (AIP) to see if eliminating certain foods would help my chronic eczema. Although the AIP protocol did not help my eczema, I felt amazing overall. I attributed the positive changes in my energy and overall health mainly to the reduction of refined carbohydrates and maybe (still undecided) the reduction of dairy. So when I saw the guidelines for the Whole30, I figured it wouldn’t be a bad place to start.

 

I’ll update with how the Whole30 is going this weekend, and then again at the end of the 30 days! One thing I will say right now though is that I’m loving exploring new recipes – I made slow cooker carnitas this week that were 100x better than chipotle.  If you’re interested in learning more about the Whole30, I’ll post the website link below (realize though the the diet’s website will be inherently biased!). I’d love to hear your thoughts on the Whole30 – please comment below or comment on instagram!

 

 

 

http://whole30.com/

 

Self Care Series Part 2

Posted 09.04.2016 Wellness

These past few weeks have been a little crazy with the summer research block coming to a close. Between abstract submissions, presentations, and keeping up with the class work, I’ve had my hands full with med school life. Although it has been a little busier than normal lately, I balanced my priorities and made sure to sneak some self care into my schedule. I wanted to share some of those self care activities with you.

 

  1. A Trip Into Nature

One of my favorite ways to deal with stress is to leave the books, the emails, and the text messages behind and head out into nature. This is usually in the form of running trails or hiking. I went on quite a few runs over the past few weeks, but my favorite one was on the Towpath Trail south of the city. The trail extends for miles and miles and snakes along a river – so the views are gorgeous and the path is flat (major plus in my book! haha). One of my secret reasons why I love running on trails and in parks is because there are so many dogs! And there is no better excuse to take a break than meeting a new furry friend! I actually have run into the same dog (Pumpkin!)  now so many times on a trail by my house that the owner has started recognizing me. The only downside to my pup breaks is that sweaty hands + fluffy pups = fur covered hands, but I don’t mind! Even if there are no dogs, getting outside and having nothing else better to do than move your body does wonders for stress levels.

 

  1. A Paint Night with Friends

When all your friends are medical students, organizing nights out can get difficult. One of my favorite self care activities is to organize events that my friends can attend. My friends and I love paint nights because it allows us to schedule  far in advanced to ensure we can all attend, and its also therapeutic to paint (no skills required!). Even if you are total science nerds like us, I highly encourage you to try sometime artistic every now and then. My roommate and I also go on spontaneous pottery painting trips throughout the year – it’s a great way to do something creative and take home a fun mug or bowl!

 

  1. An Evening on the Water

If I’m anxious, upset, or basically anything other than happy, being near water has a way of making everything better. I grew up by the water, and its something that feels so normal and calming to me. Before I interviewed in Cleveland I was worried about being in the Mid West and away from the coast – but I quickly learned that Cleveland is on the North Coast! Lake Erie is amazing. Last week my roommate and I went to a park on the lake and watched the sun set right over the water – it was gorgeous. I can be on a beach in minutes, or I can visit numerous rivers and creeks on hikes all around the city. I’ve been considering purchasing a small fountain for my room because that’s how much I just love the sound of water.

 

These are some of my favorite self care activities and they’re ones that I do quite often. I’d love to hear what your favorite self care activities are – feel free to comment below or let me know on instagram (@beingfranke).

 

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Self care is a concept that was introduced to me only a few years ago. At first I thought it consisted of drinking kale slurpees and going to the local hot yoga sweat-fests. If this is your conception of self care, than I hope these are things that actually make you feel good and boost your energy, spirit and mood. However, if you’re like me and can’t get past chunks of vegetation in your straw, then hopefully the rest of this post will shed some light on to what self care can be to you.

 

First thing to know about self care is that it is an action. It is something you do for yourself intentionally in order to boost your own wellness – physical, mental, emotional or social! There are so many different actions that can fall under the self care category: taking a hike, getting a good nights rest, watching The Bachelorette, purposefully not watching The Bachelorette, going for a swim or a day at the beach, or coloring in your favorite adult coloring book. So where do you begin? How do you decide what kind of self care is right for you? Or is self care even right for you? I’m a big believer that everyone can use some intentional self-care now and then because we are all human. No one is perfect and we all have our own struggles, and thus we all need a different type of self care. But what type of self care is best for you is something that only you can decide.

 

The second thing to know about self care is that in order to get the most out of self care, the first thing you need to do is know yourself. “Of course I know myself Caroline, what are you talking about?”… I’m talking about knowing the fine details of what brings you up and what brings you down. There are a lot of different ways to get to know yourself and the intricacies of your wellness. I’m sharing three simple and easy ways to start to understand how you react and deal with the world around you so that you can better take care of yourself:

 

  1. Introvert or Extrovert?

So a lot of people misunderstand what it means to be an introvert vs. an extrovert. An extrovert is not a person that likes to be around people, and an introvert is not a person that likes to be by themselves. Extrovert vs. introvert has to deal with how we direct our energy. An extrovert’s energy comes from the external world – they feed off of other people and situations. An introvert’s energy comes from within themselves – they feed off of reflection and ideas. One simple way to start to figure out if you’re an introvert or an extrovert is to think about how you feel after a big party or social situation, are you tired and drained, or are you excited and filled with energy? After big events where I’m talking and socializing for a while, I personally feel drained and want to go chill on my couch – yes, I am a proud introvert. I love social situations. I love talking to friends and having fun, but I’m just tired afterwards. I use my knowledge of being an introvert to help with my self care in two different ways. First off, if I’m having a weekend with some big events going on, I’ll make sure to doing some self care that is quiet and relaxing to me – usually a hike or walk. Also because I’m an introvert, I can sometimes shy away from social events for fear of not getting work done during the rest of my weekend (yes sometimes I can be that tired after a night out with friends!). So knowing that, I take care of my social well being as well by making sure that I am getting time in with my friends. Sometimes my self care involves dinners with friends even though I am an introvert – it’s all about balance and knowing my own needs.

 

2. Pleasure vs. Mastery – Your Daily Activities 

Think about what you did today, what you did yesterday, and even the day before that. Think about how you spent each and every hour, even if it was washing the dishes or laying on your bed staring at your phone. Then assign the category of Pleasure or Mastery to each event. A mastery event is one where you accomplished something. A pleasure event is one that you enjoyed. So here’s the catch – every single thing you did needs to be listed as either mastery or pleasure, and then rank it from 1 to 5 in terms of how much mastery or pleasure that event brought you. What this will hopefully start to show you is that there are some activities that we do every day that don’t really mean anything to us (if you take these events out of the daily routine maybe it will free up some time for more self care! yay!). The second thing that I hope this will do is make you think about what you actually enjoy to do! Most of us think we enjoy TV. But how do you feel after watching two hours of TV? Are you happy and recharged or are you still the same old tired but now with 2 fewer hours in your day? Really think about how you spend your time and how those events and activities make you feel. When you start to understand those things that make you happy, energized and recharged, you’ll start to know the type of activities that will be best for your self care.  There are a lot of printable daily calendars online that you can use to keep track of these activities, just search Mastery and Pleasure calendar if you’re interested!

 

3. Record your own wellness

The last tip that I have for starting your self care journey is to check in with yourself about your own wellness. Think about your wellness in terms of your social, emotional, mental, and physical well being individually. Although they are all related, we can have different struggles in each department. If emotionally and socially you’re doing great, but you’ve been sluggish and foggy lately, maybe an extra hour of sleep and an hour of cardio would be a good place to start! Keep a record of how you’re doing in each category and think of ways to improve in areas that are struggling. Sometimes it can be hard to be honest with yourself, because no one likes to admit they are struggling in an area, but know that we all have our own struggles and battles. We can all improve our lives, but we have to know how and where that improvement is most needed!

 

Self care is an action to improve your wellness, but before you start self care, you have to know yourself. Think of things that you do that make you feel a sense of pride, a sense of gratitude, a sense of enlightenment. What have you done recently that put a genuine smile on your face? When was the last time you sat down feeling refreshed? Reflection on our past is one of the best ways to improve the present and future. Hopefully this post makes you start to think about how to improve your own wellness and where to start on your own self care journey as well. Follow along on my instagram account (@beingfranke) as I share some of my favorite self care activities and why they specifically help me!

 

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I wanted to explore the definition of health, because although this seems like something a kindergarten student would know, its actually not as simple as we seem to think it is. It seems like a lot of people think that being healthy is to have no physical illness or medical condition. However, the World Health Organization has defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” (1).  This is how I have begun to see health, and I hope to show you why. I view health as a multi-factorial state. I believe that many things fall under health, such as physical health, emotional and mental well being, social well being, and quality of life. These factors are not independent, rather they are extremely dynamic and can influence each other – which is why they are all extremely important. I think that the health care community can and should always address all aspects of a patient’s health and not just their physical health.

 

I have personally experienced the complex interactions of my own health. I suffer from moderate-to-severe chronic eczema. I have had it for over 4 years without any “remission”, and it can vary from a small patch on my arm to covering the entire back of my legs, arms and back (about 15-20% of my body).  My flares worsen with stress, such as during exam time in college or before medical school interviews. My flares have also made me self conscious for situations where my eczema is fully visible to other people, such as in the summer when it’s too hot to wear long sleeves and pants. Its a tough cycle to control, and I am still trying to figure out all the things that make my eczema better or worse. So far, I found that exercise, a healthy diet, and stress reduction practices really influence (but not totally prevent) my flares.

 

I love sharing stories about different topics, but I also think it is important to dive into more concrete examples of how different facets of health intersect. One area where this has been shown is in cardiovascular disease. Research has shown that patients with coronary heart disease that are also depressed are more likely to have major cardiovascular events such as heart attacks and strokes (2). It is suggested that this is because depressed patients are less physically active (2).  Stress levels and social support in the work place has been shown to increase the risk of cardiovascular disease (3).  And heart attacks have been linked to a significantly lower quality of life even years after they occur (4).  Although these are very specific associations that have been found, I think they provide examples supporting how different facets of health influence each other.

 

In the future, I hope to be able to address all of these subcategories of health for my patients. Although physical health is the main area that physicians focus on, I believe they should be aware of their patient’s emotional, mental and social health as well. I think that this focus on the entire health of a patient could be extremely influential for a lot of different conditions, and particularly chronic conditions.

 

Works Cited:

  1. Preamble to the Constitution of the World Health Organization as adopted by the International Health Conference, New York, 19-22 June, 1946; signed on 22 July 1946 by the representatives of 61 States (Official Records of the World Health Organization, no. 2, p. 100) and entered into force on 7 April 1948. (http://www.who.int/about/definition/en/print.html)
  2. Whooley MA, de Jonge P, Vittinghoff E, et al. Depressive Symptoms, Health Behaviors, and Risk of Cardiovascular Events in Patients With Coronary Heart Disease.JAMA. 2008;300(20):2379-2388.
  3. Quality of life several years after myocardial infarction: comparing the MONICA/KORA registry to the general population Bernd Schweikert, Matthias Hunger, Christa Meisinger, Hans-Helmut König, OliverGapp, Rolf Holle

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