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The goal of this account has always been health/re

The goal of this account has always been health/recipes in a realistic way. Things that feel sustainable to incorporate into everyday life. This is why every week I make myself a one pan meal - something that takes minimal time (30min or less), but is still nutrient dense, somewhat seasonal, and tastes good.
It’s definitely not perfect. I had this packed to eat in between clinics last night and ate lots of chocolate covered almonds instead. Life!!
But if you have just a bit of time - can’t recommend this one enough: cranberry rosemary chicken stage right.
- Chop Brussels sprouts and start sauteing in 1-2tbsp of avocado oil. Chop onion and add. Sautés until translucent. Add chicken and brown on each side (~2 min per side). Add 1/2 cup chicken stock, 1/2 cup dried cranberries, and 1/4 cup fresh rosemary. Squeeze juice of 1 lemon on top as well as a drizzle of honey (~1-2 tbsp).
- Transfer to oven and cook for 10-15min, until chicken is cooked throughout.
- Remove from oven and top with lemon zest.
- Serve as is or with side of choice: I had with quinoa and topped with a little goat cheese!

As a family medicine PA, the days can sometimes fe

As a family medicine PA, the days can sometimes feel quite long, so I make sure my backpack is stacked with meals and snacks. Snacks today (#OOrganics trailmix and popcorn) are exclusively found at @starmarkets. And now @starmarkets is launching their FIRST EVER foodie “Fresh Picks” awards with BuzzFeed featuring exclusive fan-favorite items in on-trend categories. My favorite is the grab-and-go because I always have an emergency snack fund in my backpack while at work. Head to the link in my bio to vote for your favorite category! #twistoflemons #freshfoodiepicks #ad #oorganics

took a little social media break and here’s what

took a little social media break and here’s what I’ve been up to: hanging with my grandparents, watching a dear friend get married, becoming a POP! Star (aka container store rewards program member lolol), re-organizing, reading, working, walking, living!

As a primary care PA, I think a lot about sustaina

As a primary care PA, I think a lot about sustainability with behavior change. When first beginning work, I would spend a lot of time trying to ‘fix’ every problem. Not only was that mindset entirely unhelpful for patients (and weirdly paternalistic), but also led to a lot of my own burnout.
Now, I’m focused on sustainable and realistic recommendations, and carving out time for myself to avoid burn out. This way, I still have the bandwidth and cognitive resources to extend care to myself, my patients, the broader community, and the planet.
Today, I’m doing so in partnership with @aldiusa (#ad). ALDI is committed to providing affordable, sustainable food options to shoppers. They boast high-quality products at affordable prices. They even have a Certified Fair Trade ™selection, most notably with their cocoa and coffee product lines!
Read more about my own daily sustainability habits on the blog! Link is in my bio. #twistoflemons #ALDILove

nearly grasping the weekend so decided to prep som

nearly grasping the weekend so decided to prep something the night before to grab and go in the morning just to set the alarm 4 minutes later - and you? One long run-on sentence to close out this run-on week.
Overnight oats for the win, always.
- 1/2 cup oats
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- 1 tbsp maple syrup or honey (or molasses for that gingerbread vibe)
- 1 cup almond milk
- 1/4 tsp vanilla extract
- Spices: few shakes of cinnamon, nutmeg, pinch of sea salt
- Topped with fruits and nut butter of choice!

Anyone else self-sabotage in the form of procrasti

Anyone else self-sabotage in the form of procrastination? Just me?
I’ve been so eager to get group visits for healthful living set up my clinic for the past…year…and every day I come home and say I’m going to put mindful energy and attention into planning and instead I choose an easier thing on the to do list (or nothing at all, or watch an entire season of Sex Education on the weekend…).
I’ve been honoring rest appropriately, but this is different.
For example, despite the lectures being completed for about 6 months now (ugh), it took me TWO MONTHS to send out an email to all staff at my clinic gauging interest. TWO MONTHS! I read and re-read and agonized over every bit of punctuation - spending so much energy on the minute details, rather than staying focused on the big picture.
I realized I’m so afraid of failing and it going terribly wrong that I just halt my own momentum. Again, the lectures are done, I have a general idea of how to get things set up, and still I had this block.
Despite all the different ways I’ve put myself out there over the years, it still doesn’t get any easier sometimes. I do my best learning by failing but somehow now that I’m in a more *professional* setting , the stakes seem higher? I’m so excited and passionate about this group and have spent endless hours crafting the curriculum. And yet!!! And yet…
Last week I finally worked with the amazing operations supervisor at my clinic to set up flyers around the clinic to gauge interest from patients. A small, small step but progress nonetheless.
Nothing to say other than trying something new (and probably being bad at it for a bit) is still really hard. That’s all! Wednesday!

Question I received in clinic last week: “should

Question I received in clinic last week: “should I eat brown sugar or raw sugar instead of white sugar? Is that healthier?”
The response to this (like any question involving nutrition) is never a straightforward, linear one.
It first involves talking about sugar cravings in general - ensuring enough density of macronutrients during the day (ie protein, healthy fats, complex carbohydrates), otherwise it only makes sense for the body to crave more sugar (sugar breaks down as glucose, ie the most readily available form of energy in the body).
It also involves examining relationship with food, rather than just food itself (a much longer conversation). And crafting a narrative that NO food is inherently good or bad, this vs that, and learning how to co-exist with all foods peacefully and mindfully is the ultimate goal.
Though when speaking with a newly diagnosed diabetic, there are some general tenets I stick to when discussing sugar intake.
Here are 3 simple ways I add sugar counseling into my medical visits:
- We first talk about refined and added sugars - wanting to pay extra caution to these, as they are stripped of their natural fibers and minerals. When looking at a food label, examine the ADDED sugar is important.
- We also talk about the glycemic load of different types of sugars (how quickly it makes glucose enter the bloodstream and how much glucose per serving it can deliver). The glycemic load of corn syrup, for example, is much higher than say honey, maple syrup, or dates.
- I also counsel about pairing sugars with healthy fats and protein to prevent dramatic spikes in blood sugar after consumption.
Here’s a little snack that I love having after dinner!!
- Dates (sugar, yes, though much lower glycemic index compared to other sugar sources), tahini, pecans, chocolate. The added healthy fats of tahini and pecans help stabilize blood glucose levels despite the sugar content of dates!

Today is a suuuuper long but super exciting day! F

Today is a suuuuper long but super exciting day! Family medicine clinic in the morning followed by reproductive (women’s health) clinic in the evening. I have the opportunity to shadow and learn some new skills, and I can’t wait!! When the days are really long and I need more energy, here are a few things I aim to practice:
- Drinking more water
- Packing more food - I will be busier and therefore hungrier
- Packing portable items, ie easy to eat on the go
- Finding little pockets of mindfulness time (going on a walk before work / during lunch, eating meals without phones/distractions)
- Waking up a bit earlier so that I do have a bit of time for myself.
Here’s what’s packed for today! Overnight oats, sweet potato Mac + cheese and an apple for lunch, fall inspired salad with butternut squash, kale, apple, goat cheese and lemon caper cod on top. And a few tahini stuffed dates for a snack! Lot’s of color and flavor for some mid-day nourishment!! Okay off to work bye! #twistoflemons

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