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A healthy lifestyle involves many choices. Choosing a balanced diet or healthy eating plan, is great for self-care.

#UUSOM Self-care Tip 2

Eat breakfast

Research indicates that eating breakfast every day helps with weight loss and weight maintenance by reducing hunger later in the day. When you break the overnight fast with a healthy breakfast, it's easier to resist unhealthy choices during the day.

Include at least two food groups — such as whole grains, lean protein, dairy, or fruits and vegetables — at breakfast to put you on track for a day of healthy eating.

Drink water

Water is a crucial nutrient that often gets overlooked. Sixty percent of your body weight is made up of water and every system in your body requires it to function properly. Fluid needs depend on several factors: your health, your environment, how active you are, and if you are pregnant or breast-feeding. The Institute of Medicine recommends that men need about 13 8-ounce cups of water a day and women need nine 8-ounce cups of water a day.

Sometimes thirst can be misinterpreted as hunger. Check in with your body when you feel hungry, especially later in the day. Drinking a glass of water before eating can satisfy thirst and keep you from eating unnecessary calories.

Know what's in your food

Eat foods that contain only ingredients that you can easily identify and foods with just a few ingredients. Eating more "real food" will help you cut out processed food, such as chips, cookies and frozen meals.

You will naturally choose fruits and vegetables, whole grains, lean protein sources, and healthy fats. These foods are high in nutrients, but it's important to keep portion control in check when it comes to foods in the protein and fat groups, since they tend to be high in calories.

Be politely picky at restaurants

Most restaurants serve large portion sizes, loaded with salt and fat. To keep from overeating, request a to-go box right when your meal is served and save half for the next day. That way, you won't be tempted to eat more than you really want or need.

Ask your server how foods are prepared and choose menu items that are baked, broiled, roasted, seared, poached or steamed. Also make sure to ask for sauces or dressings on the side, and look for vegetables or fruit as side options instead of french fries.

Practice mindful eating

Mindfulness is a form of meditation that involves focusing intently on the present — what you're feeling or sensing in each moment, even while eating.
The practice of mindful eating allows you to slow down and savor your food, which can help prevent overeating. How? It takes up to 20 minutes for your brain to register the chemicals that let you know when you are no longer hungry. Slowing down helps your brain catch up to how full you're feeling.

Take a moment before eating and think of the food you are about to eat as fuel for your body. Remind yourself that you would like to feel satisfied, not stuffed.

Angela Murad, Mayo Clinic
http://www.mayoclinic.org/…/5-key-habits-of-h…/art-20270182…

Self-care matters: we are here for you.
Individual therapy, wellness events and support groups
medicine.utah.edu
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Episode 77 is now available on iTunes!

I interviewed Chesy, EPAC participant and fourth year med student here at #UUSOM

“I’m excited to be in a hospital with people that I love working with, everyone’s been so supportive in my fourth year rotations.”

During her Second Look Day visit at UUSOM, Chesy’s interest was sparked in a new and upcoming program called EPAC (Education in Pediatrics Across the Continuum), sponsored by the #AAMC. We discuss what the program is, how the competency based training is different from timed training, and what applying to the program entails. Finally, we talk about how her fourth year has been different compared to her classmates as an EPAC participant, and what the new year brings as she begins her Intern Residency year after graduating from medical school early.

So head on over to iTunes, look for "Talking Admissions and Med Student Life". It will be Episode 77. And, if you can, please leave a rating.

Take care,

Dr. Chan
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Twas a few days before Christmas, and through the office walls
Dr. Chan could be heard making acceptance phone calls

2016 has been a great year, but the season is not quite over
so have no fear

We'll be back in January, interviews will start once more
Kathy and Goldie will be there to greet you at the door

Tammy at the front desk will assist you throughout your day,
while Cher or Denise will surely test you before the end of your stay

The students will again walk the halls with smiles upon their faces,
for some it won't be long before they venture to great places

March will come quickly and when all is said and done,
we'll eagerly welcome the final members of the Class of 2021

Merry Christmas to all, Happy Holiday's too
May 2017 be your year, we hope to see U!
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Today on #UofUMedStudentLife

#UUSOM students recently hosted a Future Doctors event. Local high school students filled a lecture hall to learn about the heart, then moved on to the histology lab where they learned to perform a cardiac physical exam and dissected cow hearts. Looking forward to seeing some of these students potentially walking the halls of University of Utah School of Medicine in the future!


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Dr. Vivian Lee, Dean of the University of Utah School of Medicine, discusses ways to reduce costs AND improve quality. #bloomberg


Vivian Lee, chief executive officer at University of Utah Health Care, discusses the future of health care in America, including ways of holding down quickly rising costs. She speaks with Bloomberg's Tom Keene on "Bloomberg Surveillance." (Source: Bloomberg)
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Congratulations #UUSOM #Classof2020 on the success of your first two finals. Good luck today, we wish you the best on your final exam!

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#UofUMedStudentLife

#UUSOM staff along with second year students Catherine and Annalese, recently attended the #AAMC conference where they presented their research posters. Congrats on a job well done!

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We're kicking off a new year here at #UUSOM by focusing on self-care. It's important for our medical students to find simple ways to stay healthy -- both physically and emotionally. Over the course of the semester, we will be posting tips on things you can do for YOU.

Tip 1

Centuries ago the Greeks understood the importance of the mind/body connection. They recognized that you can't separate spiritual well-being from physical well-being.

Today we know that taking care of your physical health helps you cope better with psychological stress. And a good night's sleep is a key part of the equation.

Overwhelming data demonstrate that when you don't get predictable and restorative sleep, you're more likely to suffer from irritability, anxiety, depression and a number of other health problems, including heart conditions.

So what can you do to get a good night's sleep? Experts recommend:

• Have a relaxing bedtime routine. You can't go full-speed all day and then expect to simply turn off the light and fall asleep. You need to set aside time, at least half an hour, to allow yourself to wind down from the events of the day.
• Maintain a consistent bedtime. Within reason, you should go to bed and wake up on a consistent schedule. If you don't have some major sleep disorder, you can sometimes catch up by sleeping an extra hour or two on a weekend, but don't use that as an excuse to chronically short-change yourself on sleep.
• Keep your sleeping area dark, cool and quiet. If you're in a place where you can't control the light, try this tip: Use padded eyeshades to block out light. If noise is an issue, consider noise-blocking earplugs or headsets.
• Prevent interruptions. Ask family members and roommates to respect your need for uninterrupted sleep. Remind them that sleep is not optional and explain that sleep deprivation can have serious consequences — as witnessed by the number of single car accidents in the early morning hours.

It's become a badge of honor in today's driven society to push the envelope and burn the candles at both ends, but you can only do this so long before you flame out. To protect your quality of life, give yourself the gift of restorative sleep.

Edward T. Creagan, MD, 2016 Mayo Clinic

Self-care matters: we are here for you.
Individual therapy, wellness events and support groups
medicine.utah.edu #UUSOM
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Today on #UofUMedStudentLife

Finding a school/life balance can be difficult in medical school, but it's important to take time out for yourself to enjoy the things you like to do. Spending time with your classmates outside of school is a good way to build lasting relationships, alleviate some stress, and provides a much needed health and wellness balance. #UUSOM MS1's enjoy many activities, here are a few from the first semester of medical school.

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Health Sciences Vice President, and Dean of the School of Medicine, Dr. Vivian Lee, takes a look back at the accomplishments of 2016.

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Episode 75 is now available on iTunes!

I interviewed Travis, third year med student here at #UUSOM

“I knew that third year was going to be demanding and I have a personal life outside of medical school which is also demanding. I decided that I didn’t want to be miserable for an entire year, so I was just going to pick a few things on every rotation that I enjoyed about it and be hyper focused on those things so that I could be happy and try to convince myself that I loved what I was doing, and it’s worked so far.”

While it is healthy to have a goal or focus about what you may want to do, third year rotations present opportunities to learn things you may have never considered. Travis and I discuss what the students see as the most difficult rotation, and some tips on how to make it through long hospital days. We talk about how third year experiences may impact decisions, and finally, what is “psy-cation”?

So head on over to iTunes, look for "Talking Admissions and Med Student Life". It will be Episode 75. And, if you can, please leave a rating.

Take care,

Dr. Chan
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Health and well-being is an integral part of life for our students here at #UUSOM. The Wellness Student Group recently provided a relaxation break with tea, hot chocolate and ideas for managing stress and reconnecting with what's important to you. Stay tuned for more on what this and other Student Groups are involved in, coming January 2017. #UofUMedStudentLife

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The University of Utah School of Medicine serves the people of Utah and beyond by continually improving individual and community health and quality of life.
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