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Heal the Earth, 601 F St NW, Washington D.C., DC (2026)

12/04/2019

“If you wish to improve, be prepared to appear stupid or clueless in extraneous matters.”

I’m currently listening to, really listening, to Ryan Holiday’s “Stillness is the Key.” I am someone who keeps trying to get away, to find a designated place and time to reflect, but stillness is in the mind.

I love Holiday’s concept of letting go of that which doesn’t matter. There is so much crap out there to entertain us, so many devices that capture our attention and suck up our energy. For what? To keep up an image of being “in the know”? I don’t closely follow politics, pop culture or TV because there are other things that move me towards my purpose. If it doesn’t move me towards being more physically fit, being a better radiologist, learning about obesity and nutrition, being a better family member, friend, etc., it’s not getting my time. If I’m browsing IG a little too long I take a break and come back when there’s something to say. So I might not always be up to date on the latest happenings in conversations with family and friends, or on top of the latest social media hashtag, but I’m ok with it.

What are some of the “extraneous matters” that suck up your attention?

12/03/2019

Caloric deficit time!!!

🤪🌱

I’m cutting back (just a little) and excited for it! It’s been 6+ months of building, a few months of eating whatever and I’m ready to do a slow, gentle lean-out. No event or competition to prep for, just seeing what I can push myself to achieve. In addition there are studied health advantages to mild caloric deficit in humans such as improved blood pressure, lipids, insulin sensitivity and inflammatory marker CRP. This was achieved with only 12% daily calorie reduction - not big cuts. In animals some studies show increased life span associated with calorie restriction.

🥦🥕🥒

Is it too hard to count calories during the holidays? I don’t think so. It can be challenging and take a lot of work to change your relationship with food, but it’s liberating. By no longer being so focused on the feasting, you’re free to enjoy the experience of family and friends even more. Gatherings are transformed to being about the people, not the food.

🎉👨‍👩‍👧‍👦

@ Vida Fitness Gallery Place

12/03/2019

Caloric deficit time!!!

🤪🌱

I’m cutting back (just a little) and excited for it! It’s been 6+ months of building, a few months of eating whatever and I’m ready to do a slow, gentle lean-out. No event or competition to prep for, just seeing what I can push myself to achieve. In addition there are studied health advantages to mild caloric deficit in humans such as improved blood pressure, lipids, insulin sensitivity and inflammatory marker CRP. This was achieved with only 12% daily calorie reduction - not big cuts. In animals some studies show increased life span associated with calorie restriction.

🥦🥕🥒

Is it too hard to count calories during the holidays? I don’t think so. It can be challenging and take a lot of work to change your relationship with food, but it’s liberating. By no longer being so focused on the feasting, you’re free to enjoy the experience of family and friends even more. Gatherings are transformed to being about the people, not the food.

🎉👨‍👩‍👧‍👦

11/29/2019

Happy Thanksgiving

Plenty of vegan cornbread and three bean butternut squash soup for all 🌱 no counting calories today, but also no need to stuff myself.

I’ve done the Tofurkey and Gardein roasts in the past, but have come to much prefer the less processed varieties. How do you do plant-based TG?

11/21/2019

I had the great pleasure of moderating the Radiology nurses’ journal club activity this morning.

📄

Today’s article discussed burnout, wellness and mindfulness in nursing. There is so much focus on physician burnout, and rightfully so, but doctors aren’t the only ones may who suffer from burnout. I’m happy to say our department is sensitive to the matter and promotes a culture of wellness by encouraging open conversation, asking questions, asking for help, taking a minute for yourself and supporting your team members (in addition to patient care!). I was impressed with some of the coping skills our nurses already practice. One of these is using the acronym STAR when faced with a difficult situation: Stop, Think, Act, Review. Just one deep breath can be the difference between reacting and responding.

And of course we opened with a five minute guided meditation

🧘🏽‍♀️

11/20/2019

“You vegans are so self-righteous and judgmental.”

🤯

Ok hold up. I’m not here to judge anyone for their lifestyle habits, for eating meat or not deadlifting 200 lbs. I’m not here to tell you you’re lazy or weak or a bad parent. I’m not you or your child or a parent. We may not face the same challenges, but we all face SOME challenge of our own. You may or may not know what mine are and I may or may not know yours. It’s not fair for me to judge you for how you respond to these challenges or vice versa.

🤯

I’m here to empower you, to educate you, to be a guide. To let you know that even people who are busy can make healthful choices. That those tough decisions are worth it. That hard work and investment in yourself pay off. That prioritizing your goals is the only way to achieve them, not waiting for someone else to make your dreams reality or hoping you will wake up someday with all problems magically vanished.

🌱🌱🌱❤️❤️❤️

Love yourself. Go get it.

11/18/2019

Flex if you got a flu shot

💪🏽

I get a flu shot every year because, well, it’s required for work. I really have never thought about whether I would get one if I weren’t a doctor. Do you get one?

💉

Most flu vaccines are grown in egg cultures, but you can ask for a vaccine grown in cell culture (bacteria). Did you know that the cell-grown vaccines may better match the circulating flu viruses than those grown in egg culture?

🐣

When I explained to one of my fellows that I choose the vaccine not cultured in eggs because I don’t want to promote animal exploitation, he advocated for the lives of the bacteria

🦠

Ref: CDC website

11/10/2019

Did you get upside down today?

🤸🏽‍♀️

10/31/2019

Happy Halloween! Fruit is a great sweet treat for all of us today and every day 🍎🍐🍊🍌🍉🍇🍓🍍🍑🍒🥝

🍍🍍🍍🍍🍍

10/29/2019

“I tried going vegan, but my body couldn’t handle it and I ended up in the hospital malnourished.”

🙀

Have you heard this one? Unfortunately I have more than once. while I didn’t end up hospitalized, I did seek medical care when I first went plant-based because I had gastrointestinal difficulties (which were diagnosed as irritable bowel syndrome).

💩

So. Going plant-based is not the same for everyone. Some people can just throw out the animal products and go veg overnight, no problems. If you’re like me, this didn’t work. My gut flora could not handle the sudden influx of huge amounts of fiber and I developed bloating, cramping and constipation. I saw the GI doc and even had an ER visit because the pain was so bad. There were other factors contributing, like being a radiology resident preparing for boards and interviewing for a fellowship: major stress. So I took a break for several months and went back to eating animal products. Then I slowly eliminated one animal product at a time over several months... first meat, then fish, then eggs and dairy. And guess what, I’ve never looked back.

🌱🌱🌱🌱

Is there a right way and a wrong way to go plant-based? I don’t think so. It’s about finding what works for you, which may be very different from what works for me or the next person. Except vitamin B12. Take the B12. If you truly desire this lifestyle change you CAN and will accomplish it. It’s incredibly frustrating and potentiallY unhealthful when you don’t know what to eat or how to get enough calories and yes, unfortunately some people without the proper guidance may become sick. It may not be the diet itself, but a lack of education and ex*****on plan. Please make any lifestyle changes with help so they can be as safe, enjoyable and sustainable as possible! If your own doctor doesn’t know much about plant-based nutrition, find one who does. There are also SO many great online resources including PCRM, plante ici an, and I used Colleen 30 day vegan challenge.

🙌🏽

Share your story below.

🐮

Heal the Earth

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