You are what you eat. Time can escape us during dental school, but it is important that we are receiving the essential macronutrients and micronutrients that our body requires. Food is fuel and the diet we consume can dictate our energy levels and how we perform on a given day. Here are some healthy and convenient recipes:

Health Hack: Smoothies
There's nothing easier than blending a nice combination of some ingredients you have lying around to create a delicious smoothie that contains all the nutrients you need for that kick start in your day. You can play around with the ingredients as well to keep it interesting


Template for the perfect smoothie:

• Any milk of choice
• Frozen Fruit/Ice for thickness
• Greens for Micronutrients
• Protein powder for your fitness goals
• Healthy fats such as nut butter or avocado
• Any other ingredients you love!

ASDA's Wellness Smoothie:

• 1 cup of low fat milk or almond milk
• 1 banana
• Frozen berries
• 1 scoop of protein powder of choice
• 3 tsp of chia seed
• 2 tbsp of peanut butter
• Handful of spinach
• 1/2 cup of water for easier blending

Other Supplemental Smoothie Ingredients:
Pineapple, Coconut Water, Blueberries, Strawberries, Acai, Sorbet, Kale, Watermelon, Mango, Greek Yogurt, the list is endless....

Health Hack: Meal Prepping
Eating balanced is the key, including meals that include a sufficient amount of protein, carbohydrates, and fats. Eating healthy does not have to be plain, experiment cooking and find the perfect recipes that make the food taste desirable. Keep what you do consistent and you are guaranteed to meet your lifestyle goals.

Meal Prepping is a really helpful tool for us busy students. Taking out some time on the weekend or a free weeknight to cook meals ahead in time can keep your stress free during those busy days.

Here are some quick and easy recipes that are also really nutritious:

Delicious Meal Prep Chicken and Rice for the Go:
Ingredients:

• 1 cup jasmine rice
• 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
• 1 teaspoon brown sugar
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt, Pepper
• 1 tablespoon olive oil
• 2-3 cups broccoli florets
• Soy Sauce

 
Instructions

1. Bring the Rice to a Boil or Use a Rice Cooker
2. Marinate chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper, soy sauce. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
3. Add the chicken to the pan and cook for 5-6 minutes on the first side. Flip the chicken using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in the pan for at least 5 minutes before cutting.
4. Steam Broccoli/Microwave or Use Oven/Air Fryer
5. Evenly Distribute into TupperWare for the Week

 
Salmon Fish Tacos:
Ingredients:

• 1 lb. salmon
• Kosher salt
• Freshly ground black pepper
• 1 tbsp. Seafood Seasoning
• 2 tbsp. extra-virgin olive oil
• 1 c. diced pineapple
• 2 ripe avocados, diced
• 1/4 c. red onion, diced
• 2 small tomatoes, diced
• Juice of 1 lime, plus wedges for serving
• Freshly chopped cilantro, for garnish
• 6 corn tortillas, warmed or grilled

Instructions:
1. Pat salmon dry, if necessary, then evenly season all sides of the filets with salt, pepper, and spices.
2. In a large skillet over medium heat, heat oil. When oil is hot but not smoking, add salmon. Cook until deeply golden, about 5 to 6 minutes, then flip and cook for another 2 to 3 minutes, until salmon is opaque.
3. Let rest and cool slightly, then flake into large pieces.
4. Make pineapple avocado salsa: In a medium bowl, add pineapple, avocado, onion, tomatoes, and lime juice. Season with salt and toss to combine.
5. Assemble tacos: Top tortillas with salmon, avocado salsa, and cilantro. Serve with lime wedges for squeezing.
 
Turkey Burgers:
Ingredients:

• Lean  Ground turkey
• ¼ cup seasoned bread crumbs
• Onion
• 2 eggs
• ¼ cup chopped fresh parsley
• 1 clove garlic, peeled and minced
• 1 teaspoon salt
• ¼ teaspoon ground black pepper
• Soy Sauce
• Ginger
• Lettuce
• Tomato
• Brioche Bun

Instructions:

1. In a large bowl, mix ground turkey, seasoned bread crumbs, onion, egg , parsley, garlic, ginger, soy sauce, salt, and pepper. Form into 12 patties.
2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F. Or use the Grill
3. Put Your Burgers Together !!!

 
 

As dental students, life can get busy. Taking the time to take care of yourself is crucial for your mental and physical health. Here are some tips from our Wellness Committee on what you can do to help stay healthy!
​

1. Activity: Do some form of exercise everyday, being sedentary does not bode well for our bodies. Get that heart pumping even if it is for a few minutes everyday. You will feel energized and invigorated with more focus for your other daily tasks. Unlock your body’s full potential by pushing it to new limits, you'll be surprised by what you can achieve.
2. Diet: Eat a healthy and balanced diet. STAY HYDRATED. Stick by the 80/20 rule of 80% clean foods and 20% whatever you desire. This will keep you consistent and on track. Embrace cooking and preparing meals and experiencing new flavors. It truly is stress relieving.
3. Rest: Aim for 7-8 hours of sleep per night. We need to recharge, especially with our busy schedules. The benefits of sufficient sleep are endless. Sleeping can improve your immune system, memory, focus, energy, and productivity. 
4. Stress: This may be the most important one. Always look at the bigger picture, don't always focus on the small things. Obstacles will come and go, but it is all about the hurdle. We will all reach the finish line, enjoy the process and leave stress behind!
5. Consistency: It's all about the long haul. Take healthy habits such as those above and implement it into your daily routine. It will become a lifestyle and you will start preaching it!

The 'right way to start clinic' energy smoothie

  3/4 cup frozen pineapple
  3/4 cup frozen mango cubes
  3/4 cup 100% orange juice
  1 banana
  1 tbsp chia seeds
  A big handful of spinach

This is a self-assessment checklist to evaluate how good we are at maintaining a proper environment.
DO I…..?

• Use a reusable water bottle
• Pick up trash on the sidewalk
• Use cloth grocery bags
• Walk or ride my bike when possible instead of driving
• Recycle properly
• Turn the lights off when I leave a room
• Turn the water off while brushing my teeth
• Use paperless billing or paperless subscriptions
• Use natural cleaning products
• Use reusable food containers
• Use metal straws
• Use hand towels instead of paper towels
• Read electronically instead of printing
• Unplug chargers when they are not in use
• Use energy efficient light bulbs
• Take public transportation
• Only do full loads in the washer/dryer and dishwasher

These are a few ways we can reduce our impact on the environment and help keep our world safer and cleaner!
Comment below other ways you reduce your footprint!

By Gabi Larrea and Brett Silvers
​One of the pillars of ASDA’s Wellness initiative is Emotional Wellness. As dental students it’s very easy to get caught up in our day-to-day routines, running around from classes or patients to get through our busy weeks, but we cannot forget the importance of Emotional Wellness. It is just as important to take care of our mental health as it is to take care of our physical health. Otherwise, we cannot be fully present to those around us.
For this Wellness Wednesday post we decided to come up with 5 ways to start off your morning in a healthy mindset!

1. Compliment yourself-​ instead of going straight to your phone and scrolling through social media first thing in the morning, tell yourself something positive. If you start the day off with a happy thought about yourself you are more likely to radiate positivity to others.
2. Reflect-​ did your day yesterday go as planned? Could you make it better? What areas do you need to improve? Self awareness is the key to emotional health and reflection is a great way to get there! Try to spend a few minutes on your drive or walk to school reflecting.
3. Set goals​- take a moment to set a few goals for what you want to accomplish today. When you make a plan you are more likely to achieve these goals and feel more productive throughout the day. They don’t have to be elaborate, something as simple as “putting my dishes in the dishwasher” can set the tone for the rest of the day.
4. Think of something you are grateful for​- dental school can get pretty gloomy and it’s hard to be appreciative when there are so many stressors in your life. Being grateful for the little things can change your overall mood and put things in better perspective. I’m grateful for coffee in the morning, classmates who make me laugh, amazon, and TGIT, just to name a few.
5. Slow down-​ snoozing your alarm may seem like the best idea after a long night, but having time to yourself in the morning is very important to start your day off on the right foot. Savor your coffee, enjoy your breakfast, walk your pup a little longer, take time in the morning to do something you love.

Hopefully these tips will help you adjust your mindset and start everyday with a healthier outlook. How do you start your mornings? Leave a comment below with your personal tips! 

​An alternative, inexpensive way to help you boost energy levels and ease anxiety is with essential oils! The benefits of natural aromas on our emotional and mental health are often underestimated. Here are some scents that have been commonly used for centuries:
​
• Peppermint – improves focus, boosts energy, alleviates muscle pain and headaches
• Rosemary – uplifting energy, improves brain function and memory
• Sage – memory enhancing, speeds metabolism, energizing
• Lavender – stress reducing, calming, helps with insomnia
• Eucalyptus – invigorating, improves respiratory issues, enhances concentration
• Sandalwood – grounding, eases tension, calming, relieves headaches
• Rose – helps with depression and anxiety, destressing, regulate sleep
• Citrus – uplifting, immunity boosting, cleansing, boosts creativity

Dilution is important with the highly concentrated essential oils so use a diffuser or a few drops in your bath. The easiest way is to use it topically by using a carrier oil (olive/coconut/almond oil) to place a drop or two on pulse points! There is increasing evidence of aromatherapy’s mood-altering effects, which is due to the part of the limbic system that’s linked to emotions and memories. Definitely check the label to make sure it’s high quality oil rather than synthetic. Self-care is key in our super busy lives!

Carolina Braga and Thieu Vo, D1s, both use a diffuser while studying or before sleeping. Carolina also makes an essential oils roll-on!

Author: Hema Patidar, Class of 2022

​​PA: Sounds like a great way to stay on top of your mental health and wellbeing. Thanks for participating in ASDA’s wellness initiative, and congrats on winning the gift card. How does it feel?

JB: It’s awesome! I feel like I enter five contests a day and never win anything—other than a dozen donuts once—so I’m pretty excited about it. We just had our Bay 4 party at Taco Mama, and it was super fun.

PA: It WAS really fun. I’m pretty stoked to be in Bay 4 too. So, we killed it at bootcamp, and I’m glad y’all convinced me to go. What got you to start going?

JB: Several of my friends have been going since D1 year, and they love it. At first I was scared to go since I figured it would be super hard, and I didn’t want to make a fool of myself, but I’m really glad I’ve started going. It’s definitely hard but not impossible, and I feel great after. That feeling of accomplishment is what keeps me going. Plus VJ is a great instructor.

PA: I’m pretty sure you and Paige smoked me the first time I went. I totally agree that it’s awesome to go with friends and you feel great afterwards. What kept you coming back?

JB: I think mostly the community, and ASDA has definitely brought out a great group. I’m glad that several people are sticking with it. It’s good to be there with friends and be healthy at the same time.

PA: Do you have any recommendations for staying on top of your personal wellness and school?

JB: Make times for things you love. That’s key and something I think a lot of us struggled with at first. Dental school isn’t your whole life. You have to take care of yourself in order to perform your best at school, so keeping things balanced and taking a little time off here and there is actually critical to keeping up grades too. Relaxing with Feta, hanging out with friends at the pool, and exercising are all ways that I recharge.

PA: So what else do you enjoy outside of school?

JB: I definitely love being with friends, whether just going for a walk or watching a new show together. I enjoy knitting and crafting too. I love cruising Pinterest for ideas and coming up with something creative from random things around the house. While it can be challenging with limited school schedules, I also really enjoy traveling.

PA: What are some of your favorite place you’ve been?

JB: Well my mom’s family is Greek, and my grandparents were born there, so it’s one of my favorite places to visit. Eastern Europe was also a highlight, particularly Budapest, Poland, and the Czech Republic.

PA: Are you excited about clinic starting in July?

JB: Very excited. I’m really looking forward to the patient interaction. That’s why I’m here in dental school. It’s not for the lectures and science classes, but for the chance to build great relationships with patients. That’s what it’s all about. Also I’m super excited about Bay 4.

​​PA: I think we can agree it’s pretty much the best. Thanks for the chat and enjoy the Taco Mama!

Elisabeth - I absolutely love to cook, particularly healthy meals, but some not so healthy, so choosing a recipe to share was not easy since I have so many favorites. I cook most nights, so quick recipes are a must. My favorite recipes are ones that involve as little clean up as possible, so this one pot meal is one of my favorites. Especially with summer right around the corner, this super flavorful meal is a go to for me. You can change it up by using chicken thighs or shrimp. I’m sure it would be good with any other meat, so you can have fun experimenting! Another great thing about this recipe is that it’s gluten free, so you can share with anyone!

I prefer using a Dutch oven for most things I cook, everything cooks more evenly in my experience and it always browns the chicken nicely. If you don’t have a Dutch oven, any large skillet with higher sides will do. Ok, now on to recipe… this is for about 4 serving sizes, so more than likely enough for 2 people with a little left over. This recipe takes about 40-45 minutes from start to finish including prep time. 

Happy Wellness Wednesday! It’s a busy time in the semester for many students, but it is important to remember to take breaks and find a little time to relax. D1s Keira Le Yang and Mackenzie Kidd love to de-stress by spending time with their pets! Keira enjoys hiking with her Siberian Husky, Tofu, after a long week of exams. One of their favorite places to visit is Red Mountain Park! Mackenzie enjoys the constant company and energy of her favorite study buddy, Josie. Josie enjoys going to the park, snuggling, and learning new tricks!
 
Have you ever considered a pet while in dental school? Pets help promote both physical and emotional wellbeing. Studies suggest that those who with pets engage more frequently in physical activity than those without animal companions. Other great benefits of pet ownership include increased focus and attention, reduced stress and anxiety, enhanced problem-solving skills, and reduced blood pressure, depression, and risk of heart attack or stroke.
 
Before you decide to get a pet, be absolutely certain that you’re ready to fully commit. Owning a dog during dental school is a huge time commitment, but it is completely manageable if you make it a priority. Keira and Mackenzie cannot imagine life without their furry friends! To learn more about pet adoption, consider volunteering at the Greater Birmingham Humane Society where you can help with walking, bathing, socializing, and training dogs.

Author: Olivia Sorrell, Class of 2021