Not Fast Food, Healthy Food Fast

Some of you know I really like adding vegetables to everything. I'm still on restriction from my previous liberal carrot usage. 

It's my favorite way to increase the volume and add nutrients no matter what I'm making, but it's especially beneficial when the base of my meal is pre-packaged. 

For tonight's dinner I had Tasty Bite on the brain. I love my aluminum-enveloped Indian food. Combined with some instant brown rice and sauteed zucchini and yellow squash, healthy dinner was on the table in 15 minutes. 

Finished off with some awesome 72% dark mint chocolate:

And now I feel like I should go to bed. I'm on pediatric surgery this week - my alarm's going off at 3 am. Delightful. 

What are your favorite vegetables to add into things?

How to Make Coffee in a Coffeemaker

I was thinking recently about how coffee occupies an oddly central part of culture here. People either love or hate it. Or, like my Mom and roommates, love the smell and hate the taste. You can ask a friend or love interest to "grab coffee" and it goes with connotations of friendliness, interest, a desire to catch up.

If you want your dinner party to have a grown-up vibe, you might finish it off with coffee. 

Offering someone coffee is like saying, "Hey, welcome, let me make something hot and comforting to you, but don't feel guilty for accepting like I'm going to much trouble, it's pretty easy."

You might say, "Gosh, I need coffee." And while you haven't said anything beyond, "That water made with beans sounds awesome," everyone knows you mean, "I'm tired today and feeling low in energy right now," or, "I just said something idiotic and now I'm trying to cover with a statement that I haven't been properly prepared for my day with coffee."

I think my first drink of coffee must have been a sip of my Dad's when I was a kid. I didn't really like it, even though he's liberal with the cream and sweetener. 

I started loving peppermint soy mochas and other mostly (soy) milk and sugar coffee beverages in high school.

Sometime in college I started putting coffee over my vanilla soft serve ice cream, and drinking exclusively lattes.

I'm not exactly sure when I started liking straight coffee. Sometime in the past few years. John and I have a long-standing coffee date tradition, but I had never in my life made coffee in a coffeemaker before this week. 

I was kind of intimidated.

The point is, I've resisted buying a coffee maker, not wanting to be addicted, but this past weekend, I woke up and thought, "It's a great day to buy a coffee maker." I do that sometimes, remember when I bought Nora?

And so John and I went to the store and I bought a coffee maker. And it's easier than I thought it would be.

What You Need

Electricity

Filtered water

Coffeemaker

Coffee filters

Ground coffee (or whole bean coffee and a grinder)

Sweetener or milk or creamer or whatever you like. 

What To Do

see below for picture illustration

1. Plug in your coffeemaker. 

Set the clock if it's new. 

2. Fill up the decanter/coffee pot/thing with a spout with water (however much you want, just don't overfill). Note that "cups" on your coffeemaker probably don't equal standard cups. Mine are 5 ounces each (not 8). 

3. Open the top of the coffeemaker.

4. Pour the water into the coffeemaker water receptacle on the side or at the back.

5. Take a coffee filter.

6. Weigh or measure ground coffee into the coffee filter. Follow instructions on the coffee for the ratio. I do 12-15 g (2.5-3 tbsp) per about 16 oz. water. 

For example: Fill water to just past the "3" mark on the pot. Weigh out 15 g coffee. This will give you 1 enormous mug of coffee. 

7. Shake the coffee filter to level the coffee.

8. Place the coffee filter in the top of the coffeemaker. 

9. Adjust the edges so they don't poof out from the sides.

10. Close the lid.

11. Press "On." There will likely be some indication you have succeeded. Like a green light. 

12. Watch the magic happen. Pour your coffee. Get wild with your add-ins.

13. For programmable delay, follow your coffee maker instructions. 

On mine, just press "Set Delay" and adjust the time. Then press "Delay Brew" and the digital display reads "Delay" indicating that it understands me. How nice. 

Coffeemaker. 

Fill it up with water. 

Pour it in.

Coffee filter.

Add coffee.

15 g. Shake to level.

Place in coffeemaker.

Adjust to fit properly.

Turn On. Or set Delay.

Enjoyed with a yogurt bowl.

The best part? Walking into my kitchen at 5:50 am and having my coffee ready to go. I feel like the kitchen is saying, "Good morning. Have a good one."

_______________________________

Besides the coffee maker, it was also big week for me. I saw some major surgery, again confirmed that I kind of hate surgery, passed Boards, got myself in gear and worked out every day (it's been at least 2 months since that happened) and saw the final Harry Potter.

I've always watched these with my sisters - we wait to go until we can all be together, but this year that's just not possible, with Shannon and I visiting home so much less. We also have a history of watching several in a row and knitting together in the past, especially in preparation for a new release. We can all pretty much give you at least the first 2 movies verbatim. It's been a long-standing tradition. 

So I missed my sisters, but I really enjoyed it, and seeing it with friends was wonderful.

Occupying the very first spot in line ... I only waited like 2 hours: mild HP nerd, not costume/midnight showing status. 

Stephanie's wearing a Slytherin tie. She is awesome. 

Today I've done some yoga, had a couple mugs of (homemade!) coffee, and I have biking, cooking and wedding research in my plan. 

Have good days!

Tachy Med Student: Step 1 Scores Released

As I mentioned yesterday, my USMLE Step 1 scores were released. I'm just going to talk through my experience and thoughts on this in a Q&A format:

For more official USMLE Q&A, check out these questions from their website. 

1. What's the USMLE Step 1?
It's the first (and arguably the most difficult) part of the three-step licensing exam to become a doctor. It stands for United States Medical Licensing Examination. It's taken after the first two (of four) years of medical school and it's currently seven blocks of 46 questions taken over 8 hours all in one day.

2. Why is it important?
At most medical schools, you can't continue in third and fourth year clinical rotations until you pass it. It's also a crucial part of your applicant profile when you interview for residency - the part of training after medical school that can last anywhere from 3-7 years, depending on specialty. A poor score will decrease your chances of matching into competitive programs, or sometimes any program at all. It may be more important than any other test, but a mediocre score with room for improvement on Step 2 isn't going to ruin your life.

3. How is the exam scored? 
It's scaled based on other students, but the actual process is intentionally rather veiled. The highest possible score is theoretically 300, though there are rumors that it isn't really so set in stone. Perhaps given that the test is 322 questions, it's actually 322? There's also a 2-digit score - you can read more about that on the website linked at the top.

The point is, it's kind of a mystery, but it's apparently all very technical and statistical.

4. What's a passing score? Average?
A passing score is 188. Average on my and recent administrations of the test was reportedly 222 with a standard deviation of 24. In general, most people fall between 140-260.

______________________________

5. When did you get your scores?
My scores were released some time between 8 am and 10:30 am on the reported score release day, July 13 2011. I'm not sure of the exact time because I was trapped in an operating room with no internet. I know it was in this window because I received my e-mail that my scores were available at 10:30 am. I actually successfully checked them around 5 pm.

6. Did you do anything special to "set the tone" to see your scores?
I settled into my desk and made sure I was by myself in case I ended up having an embarrassing reaction. (This was pretty negotiable though - I originally tried to look them up at lunch with my friends but couldn't get them to load.)

I set some happy music, an old mix from John, to play on my laptop.

In order to see it, I had to download a PDF, so those few moments it took to save it, open it and wait for it to load were some of the longest of my life.

6. How did you do?
I'm going to be intentionally vague about this, because I hate to deal in numbers with people. I don't want anyone to know my score, and I don't want to know anyone else's. It's impossible to avoid even subconscious comparisons, and a number like that will never tell the whole story of what kind of doctors we'll be.

Suffice it to say I passed. I'll say that I am within one standard deviation of average.

7. How do you feel about how you did?
Very mixed feelings.

My first reaction was a wave of relief. I'm ECSTATIC that I passed and don't have to take it ever again.

At the same time, I'm not happy with my score, but who knows what score would've made me really happy. I mean, obviously a 250 would have, but I was never that kind of student.

I do think my score reflects the kind of studying I did and the way classes went for me. I worked very hard, but I also struggled sometimes. I also had a lot of fun in the past two years that I wouldn't want to give back. I haven't lived a lifestyle of studying that led me to think an outrageously high score was in my future.

I'm thrilled about the amount of improvement from my practice tests.

I can't really sum it up in one sentence yet. Maybe in a few days.

________________________________

The point is, I get to continue.

I will be a doctor. In just 2 years myself and my wonderful classmates get an M.D. after our names. I swear I'm not old enough for this.

And no matter what happens next, I promised myself I would go back to this post: When the Scores Say You're Not Enough.

It's strange to read it again knowing that it's all worked out. I feel really blessed for that.

If you have any Step 1 questions (or questions about tests in general, or anything) feel free to ask. 

WIAW: Kind of Stressful

Jiminy. Christmas. It's USMLE Step 1 score release day (I'll write a separate post about that in a bit once I've settled my feelings about it all). It's also What I Ate Wednesday!

My attempts to check my scores today were rather frustrating - I was finally successful around 5 this afternoon. However, nothing cures electronic frustration like a good day of food.

Breakfast: It's the middle of summer and H-O-T, so I've been loving yogurt bowls lately.

1/2 cup yogurt, 1/2 serving raisin bran, 1 nectarine, 1/2 banana

Lunch: It's been long days of surgery lately, and I leave my lunch in the operating area locker room, so it can't be anything too perishable. If I'm with someone cognisant enough to realize I may need to eat, I actually get to go to the cafeteria and maybe see some of my friends and housemates that are on other rotations at the medical center.

It's been nice this week - the anesthesiologists encourage you to take lunch.

Not so much the surgeons. You might be able to eat a Clif bar if it's already in your pocket on a furtive duck into the locker room. They expect you to never need food. But don't even think of passing out. And if you do, fall away from the sterile field. They'll get to you when they can. 

I forgot to take a pic of the finished product, but I made a tofurky sandwich - 4 slices - on Ezekiel bread with lettuce and mustard. Side of (unpictured) cherries.

Snack: Odwalla bars were on sale recently, so I picked up this chocolate peanut butter protein version. I haven't eaten one of these since my USMLE Step 1 debaucle, so I thought the day my scores were released gave some fitting symmetry.

Dinner: Keeping it light but filling tonight - Amy's Lentil soup (these are actually affordable at Target, elsewhere they're $3+ a can) and (unpictured) salad.

That is Jennifer Love Hewitt in the background. We recently found a channel that plays 3 episodes of Ghost Whisperer every weekday. Followed by 3 episodes of Without a Trace. I've been exercising remarkable restraint.

Friends are coming over soon to watch this week's Bachelorette and NOT talk about the numbers we've all seen today.

And finally, if I succeed in sorting out all the cases I need to prepare for my Friday lecture quiz, and all the rest of the anesthesia review questions, I get to read this:

It's been busy lately, but I haven't forgotten I'm engaged. It's been something happy to think about when things get dull or rough in the past month. 

Tachy Med Student: Step 1 Scores Tomorrow.

Some rumors say USMLE Step 1 scores will be available tonight at midnight Eastern Time. Does that mean 9 pm Pacific (AKA in an hour and 30 minutes?) 

Other rumors say 6 am tomorrow. 

Either way I'll be able to confirm or deny these shortly. 

________________________________

I also heard that sometimes people have panic attacks and their airways close up and they swell and get hives and have to go to the emergency room when they see their scores.

Or sometimes they just disappear and then show up in their hometown 25 years later disheveled and rambling, having been living in the jungle.

And also sometimes the Boards monsters crawl through the screen and punch you in the kidney. 

___________________________________

If we pretend these are real rumors, whatever craziness I throw down seems tame in comparison. 

I've been keeping busy and trying not to think about it, but you see my face up there - that's the face my soul is making. 

And to all of you in my position, good luck!

Veganomicon Pineapple Cashew Quinoa Stir-fry

After my morning breakfast of new-to-me quinoa flakes, and my statement that I actually didn't love regular quinoa texture all that much, somehow we ended up with quinoa for dinner. However, this was an awesome decision. It may have even redeemed my opinion of quinoa texture.

Veganomicon never fails us. This was awesome. 


If you haven't listened to me yet, and therefore still don't own the book, the full recipe can be found here: Veganomicon Pineapple Cashew Quinoa Stir-fry

My changes included:
1. Canned pineapple instead of fresh. This also supplied the juice necessary - it was about a cup.
2. Replaced mirin (a sweet rice wine) with another tablespoon of veggie broth.
3. Red bell pepper AND yellow bell pepper. I always add extra veggies. I just can't stop.
4. Half a serrano chile instead of the red chile - we just couldn't find red.
5. After the last 10-14 minutes of stir-frying, we cranked up the heat and gave it another few minutes to make it kind of fried and toasty.

Ingredients: Quinoa (after refrigeration in the pot), peas, peppers, veggie broth, pineapple, soy sauce, limes.

In prep bowls (clockwise from upper left): Basil and mint, scallions and garlic, toasted cashews, chile and grated ginger.

Chopping up that chile seemed easy, but after extensive exfoliation of my fingers my eyes and lips still burn if I touch them. It definitely didn't make the dish spicy, just be careful about touching it. 

I bought a new basil plant for the occasion. Johanna has plans for it. I sincerely hope it fares better than my last one.

The cashews, post-dry toasting.

Scallions and garlic. 

Plus chile and ginger.

Plus peppers and peas.

Plus everything else. 

Frying a little extra at the end. 

His and hers. Served with lime wedges. 

So. Good. 

What's your favorite pineapple dish?

Summer Breakfast: How to Make Quinoa Flakes

It's Sunday and a quiet leisurely breakfast has me feeling like it's going to be a great day.

I was recently at my local health food store and I noticed a new addition to the bulk bins:

Quinoa flakes.

These aren't a new food exactly, but they're definitely new to me. I really like quinoa for it's nutritional profile and taste, but I actually don't like the texture of regular quinoa that much - it's a vegan betrayal I know. I feel like the beady little grains get stuck in my teeth and I'd much rather eat rice or farro or oats.

Enter quinoa flakes. Basically they're steam-rolled quinoa that cooks up in just a couple minutes with a creamy texture. Most instructions have them cooking up as a breakfast cereal, so that's what I did, but I think I see them becoming very versatile in my future.

[Don't have quinoa flakes available, just regular quinoa? See this post for how to make a similar dish with your regular quinoa.]

How to cook Quinoa flakes:

1. Weigh or measure 1 cup of water, milk, or a mixture into a saucepan. I used milk - regular Silk light soymilk. 

2. Add 34 g or 1/3 cup quinoa flakes. 

      (I actually used 6 oz. or 3/4 cup milk for a 30 g portion.)

3. Bring to a boil and stir 1-2 minutes. 

4. Mix in some toppings if you want - some ideas:

Fruit like peaches, banana or berries

Raisins or other dried or freeze-dried fruit

Chopped nuts - walnuts, pecans, almonds 

Nut butters

Cinnamon, sweetener or even chocolate or cocoa powder

This bowl had half a peach and half a banana. 

5. Turn off heat and let stand a couple minutes to thicken. 

The flakes.

The texture is a bit like cream of wheat. 

Definitely a new favorite. 

Nutrition facts (per 1/3 cup or 34 g serving) - [via Livestrong] - click here.

And the best part? Sharing a bite with my favorite taste-tester:

Happy Sunday! Try to enjoy it before the week starts all over again. 

Do you like quinoa? Have you ever had quinoa flakes?