Love in Medicine

“There is never a time or place for true love. It happens accidentally, in a heartbeat, in a single flashing, throbbing moment.” ― Sarah Dessen, The Truth About Forever

It was late August 2013 as I boarded my flight to St. Augustine Trinidad, mentally prepared for the inception of medical school, but emotionally destroyed.

The time came to cut ties with the one who I had known and loved dearly for roughly seven years. Heart-broken and confused, that four hour flight to Trinidad and Tobago was spent trying to erase every memory we created and stopping myself from replaying the conversations I had with him prior.

As the wheels met the tarmac at Piarco International Airport, I raised my sunglasses, wiped away the tears that I tried so hard to stop from flowing, repeated silently to myself "time to shine! no baggage! go and get it girl!"

For the first time in a long time, I was single and not interested in love or the semblance of it.

Naturally, without my searching or effort, I was met with my fair share of suitors. I found it interesting that the moment I wanted to be alone like cockroaches at the height of darkness, eligible bachelors were suddenly bold enough to voice their interest, but I digress.

My first semester in medical school came to completion and to my surprise it was my last semester that I was single as well. During the first few months of second semester, I gained a friend. As our friendship grew, so did my interest in him and little did I know that was mutual.

During my most difficult moment of medical school, he was at the centre encouraging and supporting me, reminding me that there is always hope as long as God loans us breath and although my health was being tested, it was not the end of my story or my journey.

From then to now, I've found that we've both strengthened one another and honestly that is vital in a growing relationship next to strong communication and commitment.

As a medical student, it is important to stay focused on achieving your goals, however, don't be a "Mr. Scrooge" and shun those who may be placed in your life for a lifetime. Love comes when we least expect it and God has perfect timing. What begins as friendship can evolve into a beautiful relationship.

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"To have a good friend is one of the highest delights of life"- Author Unknown

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I'll leave you with this story from a planner I received from my best friend Andrea last year. It was entitled "Friendship"; it reads:

  Alex and Judson were hiking through the Redwood Forest of Northern California. They marvelled at the extreme height of the trees, the massive trunks of some, and the overall density. Coming across a park ranger , Judson asked, "For trees this huge, how deep are their roots?"

   The park ranger explained that the redwoods actually have a shallow root system. Instead of growing deep, the roots spread out over great distances right under the surface of the ground, and intertwine with one another. Because the roots are wrapped together, the trees are able to grow taller and withstand storms. The great strength of the forest comes from the roots of all the trees helping to support each other.

  As they continued on their hike, Alex and Judson talked about how their lives were a lot like these trees. When they stood beside each other and helped each other, they always felt more strength and energy. They were glad they could count on one another for support.

In medical school as well as through life, 'in the same way as the roots of the trees, you need to know who you can count on as friends to be with you through the good and difficult times. This occurs when you demonstrate the same commitment to your friend' (however, it may not always be reciprocated). As it takes more than two trees to hold each other up, so it may be in your life, you may find yourself with a flock of friends or a select few of persons with whom you can depend on. 'It is important to let God intertwine your lives. his strength will sustain you through any of life's storms, and He will help your love life and friendship grow closer together.'

Dear friends let us love one another, because love comes from God- 1 John 4:7

Baked and Brewed| My Favorite Bistros and Coffeeshops

“I could smell the food fill up my hunger before the order was even 
placed.” ― Phindiwe Nkosi

With the change in weather (can someone tell me where all of this rain is coming from?), iced beverages are being traded in for the warm cups of tea or coffee.

As a student, I experience my fair share of cravings of studying in a coffeeshop enveloped by the aroma of coffee beans and the chatter and laughter of perfect strangers. There's just something about the atmosphere that offers a calm peace of serenity that I enjoy but not always can afford.

Locally, there have been a few new openings of coffeeshops and bistros which of course equated to my new found adventure.

1. STARBUCKS

Location

The popular American franchise can be found strategically located throughout Nassau at 3/4 of the cardinal points.

My home is located within 10 minutes of 2/4 and it wasn't until a few weeks ago actually,that I decided to venture outside the confines of normalcy which is the Harbour Bay Starbucks location to try the Palmdale branch.

Staff/Customer Service

This location offers a warm and cozy feel and welcomes the student and businessman alike to venture in and spend their money and also time admiring the pleasant surprise of the interior's aesthetics and warm, welcoming and vibrant young staff of baristas.

I can't say that I felt like Norm or Frasier from the sitcom Cheers, but they did take the time to learn my name and offer me the sentiment.

My choice of drink at this location since I'm on a mission to find a barista that can truly make a Chai t latte to my liking which is on par with perfection, was just that. A triple vanilla Chai latte. It truly warmed up a rainy and gloomy day I must admit, however it was missing a little something; nonetheless it was enjoyable and worth it overall.

Menu

Like any other Starbucks worldwide, this location offers a variety of hot and cold caffeinated and decaffeinated beverages that can be made while you prepare your space for a productive study session or an afternoon filled with people watching. They also offer a few bottled beverages like their Cold Brew Coffee, Doubleshot Energy Coffee and the Refreshers Revitalizing Energy with Coconut Water.

During your study session if you're hungry and wanting to stay put to eat, Starbucks offers pre-made sandwiches such as the Turkey focaccia sandwich, the CEO, and the Curry Chicken Chipotle Wrap; they also offer a Vegetarian burrito which is tasty but not filing for $7. If you're wanting to satisfy your sweet tooth, they do serve a few baked items ranging from the traditional Banana Nut Bread to a more daring chocolate cake. For the light snackers, you can choose between their selection of fruit or prepackaged cookies, yogurt or Kettle chips-the salt and vinegar are my favorite.

Depending on what you're wanting and how much you have to spend, the Palmdale branch is a stone's throw away from other popular fast food eateries such as McDonald's, Bahama Subs and Subway. If you're open to Greek food, and not afraid to walk (about a block) Acropolis Restaurant is ideal either for food to go or to dine in.

The Harbor Bay location is within walking distance of the Caribe Cafe at the Logos Bookstore, Fresh Market's deli, Bahama Subs, Domino's Pizza and Dairy Queen.

Wi-Fi

During peak hours (which depends on the location) the Wi-Fi service can be a bit patchy. I've had issues with the Wi-Fi at the Harbor Bay branch particularly on a Sunday evening between the hours of 6 and 7 o'clock. They do offer more than one open network so you're never without for too long of a time. 

Ambiance

The Palmdale location was definitely welcoming and less crowded which allowed for a productive study session. The flow of the shop was also nice and added to my productivity since there was an aesthetic separation of the seating. The front of the shop is set up for larger parties with seating for about 4 persons per table, while along the right lateral wall is a continuous bench that appears broken up due to the placement of small round tables and additional seating. The lighting adds warmth and just enough lighting to enjoy a cup of your favorite beverage while getting work done. 

Price

If you're not accustomed to paying $5 for a cup of coffee (which you can have in an actual coffee mug upon request either store provided or your own), then this may be a shocker for you. For those on a budget looking for a place to study I wouldn't suggest making Starbucks your daily "study joint" mainly because those tall Frape's can add up. However, if you plan smart and order the daily brewed coffee which is less than $5 or try out their Earl Grey tea bag and pack yourself a light snack then you can make it work-if you must. 

2. CAFE' CHANNING NOELLE

Move over Inagua, you've got some competition in regards to being the "best kept secret in all of The Bahamas."

This little Parisian themed Cafe' is a unique, intimate addition to the other coffeeshops and bistros on the island. Named after the owner's daughters, this quaint store offers a variety of instagram and Pinterest worthy pastries and boutique items from mugs, stainless steel water bottles and even bridesmaid gifts. 

If you're looking for an new experience while reviewing study material or just to break the monotony of studying you'll definitely want to add this coffeeshop to either your list of places "to study" or places "to visit."

Location

Nestled in the Caves Plaza, in the Western part of the island, this coffeeshop may be out of the way for some and down the street for others, but regardless of the distance you have to travel to get here, you won't be disappointed. It's not far away from the beach and other restaurants and businesses in the plaza.

Staff/Customer Service

On my visit, I was fortunate enough to be dining when both the Creative Director and Operations Manager were both in store. The staff was very pleasant and accommodating and ensured everything was up to par. 

Having the opportunity to hear first hand from Mrs. Loretta Thomas how the store came about was truly a blessing and a sweet surprise, like that Madeleine. 

The staffing is adequate for the size of the store and after I left I felt like a member of the growing Cafe' Channing Noelle family. 

Menu

Believe it or not, this little coffeeshop serves lunch and I'm not referring to the basic pre-packaged "can I microwave that for you?" sandwich. 

If you're in the mood for something specific you may want to call ahead to find out what the menu of the day is. After speaking to the staff and owner, they tend to serve a balanced meal which may include grilled salmon served with roasted potatoes and a salad or baked chicken served with roasted potatoes and a salad. They also serve light options such as a variety of Quiches and sub-styled sandwiches. 

The food is exceptional! I was pleasantly surprised when I took that first bite of salmon; it was moist, flaky and cooked to perfection. The house dressing which gives your regular Balsamic vinaigrette a run for its money, could be drizzled on everything not just the salad. 

If you're just in need of something sweet to prevent hypoglycaemia, their sweet, delectable pastries include the signature French Macarons, too cute to eat cake pops, chocolate covered Oreos and a variety of breads and brownies. The banana bread was delicious and affordable (move over Starbucks) and by far my favourite.

Speaking of Starbucks, the store proudly serves Starbucks beverages and they aren't too shabby either. They also offer a variety of teas from brands like Tazo and Harney and Sons.

If you opt for a hot cup of tea, be sure to pair that afternoon cup with the soft, "looks like a cookie, but is a cake" Madeleine. They are airy treats that are "just right" as Goldilocks would say. 

 One of the hardest things for me to find locally, is a beautifully styled coffeeshop that caters to the Vegetarian/Vegan and Pescatarian. There weren't any Vegan food options available when I went, but depending on the day they do offer a vegetarian quiche'.

This little bistro has a lot of things in store for its patrons. In the New Year, they will be offering Brunch once again so be sure to visit their FaceBook page for more information regarding that, as well as their daily menu postings and monthly events.

 Wi-Fi

During my visit, I didn't have the need for Wi-Fi as I was in such good company but there is a Wi-Fi code that you can receive from the staff if you're planning on spending some time in store that would require its use. 

Ambiance

With its clean, polished and sophisticated style, it's easy to enter and think that you're going to break the bank just on a cup of coffee but the perk is you get the posh atmosphere without paying the price. 

The palette is bright, clean with a modern flare and allows for seasonal decorations that explores various colours of the colour wheel. 

During the busy hours, which seemed to be around noon and the early afternoon, if you're wanting to study here, the patio may be your best option if the weather permits, otherwise inside can be ideal depending on what you have to do. 

Price

The drink items are similar in price to that of Starbucks. The lunch was very reasonable (<$20) and the pastries are all affordable. I was shocked though when I first learnt that the Macarons were $4.30 each, but after learning that the Macarons are flown in from overseas and tasting a few, they were worth the $4.30. 

As a student on a budget, this may be knighted your "reward" outing after fulfilling the tasks on your agenda. 

As aforementioned, this coffeeshop/boutique offers other items, like these gorgeous gold handled mugs that are priced at $30.00

 If you're not one to walk with cash, they do offer you the option to pay with your card.

Now that you know their open, be sure to check them out. If you're a medical student looking to try one of their French delights or simply see if their cup of Starbucks is truly the best on the island, be sure to walk with your medical school identification card for a 10% discount.

3. LOUIS & STEEN'S

Did you know New Orleans also known as La Nouvelle-Orleans was founded May 7, 1718 by the French Mississippi Company under the direction of Jean Baptiste Le Moyne de Bienville; from its founding the French had intended it to be an important colonial city (courtesy of Wikipedia).

Given its rich history, its easy to see why some would have it listed on their Bucket List for places to visit. Fortunately for those not particularly wanting to leave the comforts of their island living here in The Bahamas, they can sample a bit of N'awlins right here in Nassau.

Location

This little piece of New Orleans is situated on West Bay Street, next to the Traveler's Rest Restaurant. It's directly opposite an amazing, relaxing ocean view that makes the drive and price worth it in the end. 

I must admit, this is a bit out of the way for me as I reside in central New Providence but on days when I'm in need of fresh air, something different than sitting in a well lit room at a cubicle in the library, this is definitely one of my recommended options if the weather permits. 

The view is breath-taking and transporting. Each time I'mm here regardless if I sit and study or read on the inside where jazz can be heard over the speakers or outside at one of the benches down in front looking out at the ocean, it takes either the local dialect or glimpse of the Bahamian license plate to remind me that I'm still in The Bahamas.  

Staff/Customer Service

Southern hospitality is often bragged about and there's good reason for it. There's just something about that down home Southern charm and warmth that emanates through the staff at Louis and Steen's. Their smiles are big and bright ALL the time and they demonstrate such passion for what they do which translates to excellent customer service. 

Menu

This coffeehouse is unique in that unlike the others that are on the island, they serve specialty coffee using slow brew methods. Keeping with the N'awlins theme and feel, Creole and Cajun cuisine can be found here with a little bit of Bahamian love of course. 

They serve breakfast and lunch with some customer favourites being the Cajun Chicken Wrap and the different Po'Boy sandwiches. For the vegetarian, the options are limited which was a bummer for me, but the apple pancakes were worth the try as they are quite different from your typical pancake. 

As they serve specialty coffees they acquire beans from around the world for the perfectly brewed cup of gourmet coffee. It was a wonderful surprise to find out that they serve Matcha lattes. Listen I was in my glory to have the option of having either a hot or cold cup of Matcha with my choice of nut milk. Truly a wonderful surprise and change from the norm. 

In addition to their sandwiches and cajun cuisine, they also serve a selection of French pastries such as chocolate croissants that tend to sell very quickly. 

Wi-Fi

Louis & Steen's offers free Wi-Fi. Need I say more?

Ambiance

As the weather permits, this coffeehouse offers the perfect spot to watch the waves and be transported for a moment, to New Orleans Louisiana. 

On the outside speakers, between the moving of the wind, the cars passing by and the laughter and chatter from other patrons, jazz can be heard faintly over the speakers. 

As there is limited seating on the inside, on a rainy day if you're planning on escaping to this spot, be mindful that the seats indoors may be filled. 

They've executed the theme perfectly, from the funky coloured exterior to the aesthetically pleasing decor on the interior. It's just enough to get you to contemplate venturing across the scene to visit Bourbon Street for yourself. 

Price

Given the location, service and menu, you're looking to spend a pretty penny on a simple meal. 

Depending on what you're ordering you can easily spend >$20 on a coffee and sandwich. If you're wanting to experience this venue without spending so much, call ahead for price listings and what is available before you go and eat elsewhere before you go so that you're fuelled and can begin your study session once you arrive after placing that order for your specialty beverage which can be made upon request. 

4. CAFE' MADELEINE, BAHA MAR

If you're in the mood for French cuisine and a sweet treat, then Cafe' Madeleine at BahaMar Resort is what you may have in mind.

With the opening of BahaMar came an introduction for some to unique pastries and delicious gelato. This little pastry/coffee/ice cream shop has something to offer anyone.

The atmosphere elucidates French elegance and the bright open floor plan allows adequate room for moving about during peak business hours when there is a crowd.

Location

Cafe' Madeleine can be found westward of the Casino if you entered the hotel from its main entrance. It is the last shop on the right hand side just before you exit the hotel in the direction of the Convention centre. They offer indoor as well as outdoor patio seating. The only disadvantage in regards to the seating is based on the time of day you decide to dine, the sun might be a bit overwhelming. 

The style of seating on indoors is in keeping with the overall aesthetic of the shop. Plush, winged back chairs at the entrance provide intimate seating for two with a quaint, vibrant tile covered table top to hold either your warm or cold beverage. If your party is larger in number there are also leather, tufted chairs with additional chairs available all centred around a small coffee table. The outdoor furniture provide bold colours and comfort if you're wanting to soak in as much sun and natural air as possible. 

Staff/Customer Service

No complaints on my end regarding the staff or customer service. They were very thorough with taking the order and ensuring everything was fine with the order. I was welcomed with a warm smile and had all of my questions answered without the attitude. 

Menu

The menu was as expected. Simple, offered sufficient amount of options for breakfast and lunch and was in keeping with the overall theme-French cuisine.

Rather than have multiple menus available, the menu was neatly displayed on the wall behind the serving counter and also provided on request if one wasn't on the counter itself. It was a one page document that was easy to read, well organised and laid out.

Wi-Fi

Honestly, I forgot to ask whether or not there was Wi-Fi available and if it was free. I was blown away by the atmosphere that I didn't use my phone at all during my time there. 

Price

As this coffeeshop is housed in a hotel, I expected the prices for the food to be ridiculous. As a student, some items are reasonably priced and others are a bit outrageous. I ordered the Nutella crepe with bananas and berries that came up to $12 USD, my mother had a salad with feta cheese and balsamic chicken that was $14-I found that to be a bit steep for some greens and a small chicken breast, sliced in fours. 

There are also pastries that you can order that range from $2.50-$6.00 based on what you have and I must say, these aren't your average pastries, so to see that price for something a Pastry Chef took the time to create in house, that not only looked good but taste divine, that price is worth it. I mean when Starbucks is selling a slice of banana bread for $5 that's not even made with love, $4-$6 seems like a steal for something you'll want to purchase repeatedly. 

As mentioned before, they also serve an assortment of Gelato for $8 when VAT is factored in. There is only one size cup that you can order and it's the equivalent to a Cold Stone Creamery Gotta Have It cup which I believe is about 8 ounces. 

Overall, I enjoyed my visit to Cafe' Madeleine but was a bit disappointed in the limited Vegetarian friendly options available. The coffee offered is adequate for the store size and I appreciate that it's not Starbucks. It is a great place if you're in the mood for dressing up and taking gorgeous photos as their storefront makes for a wonderful backdrop. Be sure to visit them if only for a cup of Gelato and nothing more. You'll be glad you did. 

Study Smarter; Not Harder

“As every divided kingdom falls, so every mind divided between many studies confounds and saps itself.” ― Leonardo da Vinci

Preparing for end of clerkship and essentially my final M.B.B.S. examinations has revealed that the way I studied for the first three years of medical school is not sufficient. Did you read the quote captioning the photo? da Vinci my man, you're speaking to my soul there.

Before sitting down to embark on studying for a major examination that covers numerous disciplines or specialties, the best thing you can do is to learn to study smarter and not particularly harder.

Today's post will highlight a few things I've learnt from several YouTubers who are medical students, law students and even juniors and seniors in high school who introduced me to a whole new meaning of effective studying. During my research for this topic and self-experimentation, I've found a few adoptable tips to share with you.

1. Don't Worry About Whether or Not You're Smart Enough

According to Douglas Barton in his TedTalk entitled "What Top Students Do Differently", his research showed that students when asked whether or not their academic performance  was influenced by their IQ, the majority believed that it had some influence and worried that based on their IQ, they weren't particularly smart enough and because of this didn't expect good grades.

Mr. Barton went on to mention that contrary to popular belief, one's IQ is not predictive of academic performance. As top students know this, rather than spending time worrying about whether or not they are smart enough, they are instead incorporating the practice of past papers and practice examinations in their study schedules which has shown increases in academic performance amongst students.

Seems easy enough right? Well it is once you have the self-motivation, discipline and resilience. During my undergraduate studies as a Biology major, practice examinations were an obvious "MUST DO" simply because it was the easiest way to gauge my understanding and made it easy to figure out my current strengths and weaknesses and made asking questions based on this easier. I'll be honest, as the delivery of medical information during medical school differs from those Biology days, it has been a bit difficult to incorporate this throughout the term as opposed to leaving it to weeks before the exam.

In order to stick with your studies and debunking the myth that you're not smart enough because of a number, you must first believe that you have what it takes to commit to the task at hand and to bend but not break when you experience failure or lack of motivation.

2. Just Aiming to Work Hard

If only what we aimed for was so easy to achieve. Merely "aiming to work hard" at the start of the semester or academic year is NOT sufficient for academic success or change in performance. 

As the year began, you may have resolved to "work harder" and now that we're 13, going on 14 days into the year, you're not sure where you're aiming now because it seems unattainable. Well that's because you have to go beyond aiming to work hard and improve your inadequate study skills. 

insanity

ɪnˈsanəti/

noun

the state of doing the same thing over and over and expecting different results

In order to see improvement, you have to learn to work hard doing the right thing! The top students across 4 continents when surveyed showed that rather than simply reviewing or rewriting notes and memorising lectures, they did several practice examinations and reviewed the explanations of their answers because they realised that examinations aren't testing just what they knew or were taught, but how they use what they were taught. 

Have you been sticking to the same study routine from high school and wondering why you're not receiving the grade you like after putting in so much time and effort studying? Take a step back and look at how you're studying. Is it smart or simply hard?

3. Create a Schedule 

Planners and all things stationary related is one of my "happy things" but I'll be honest when it comes to a study schedule that I can stick to on my own, I just haven't mastered it. 

Mr. Barton's study also showed that top students approach construction of their study schedule differently from most students. Rather than first filling their timetable with restricted study days and times, they commit designated days and times to the things they enjoy FIRST! Once the schedule was filled with their non-study activities then they realistically filled in their schedule with their areas to study. 

What he found was by doing this, they ensured that after each study session they were doing something everyday or every other day that they enjoyed which translated to optimum balance of their time and energy and lead to overall happiness with their day and week and their study session. 

Go figure. I knew I wasn't being realistic with my study schedule when looking back in my planner at all the empty checkboxes; this then led to guilt and of course some depression followed. 

I tried this theory out this week which actually helped make the recent gloomy weather a little better because not only was I happier, I stuck to the majority of what needed to be done. 

4. Study in Groups

As a medical student, it is important to learn to study and work in groups. With the change in demands from year to year, there is strength in numbers and studying amongst your peers helps with clarification of theories or principles you do not grasp and it helps build your team-work skills. 

Now the way to study in groups is to ensure your sessions are dedicated to studying. It helps to create a schedule and to hold each other accountable during the session. Before each session prepare for what will be discussed or reviewed. Remember your time is precious and each second is worth gold so don't waste it on idle chit-chat. 

Post below some tips you've adopted to ensure you're studying smarter and not harder. For more information on Effective studying check our the following TedTalks here and here. 

Health = Wealth

“Top 15 Things Money Can’t Buy
Time. Happiness. Inner Peace. Integrity. Love. Character. Manners. Health. Respect. Morals. Trust. Patience. Class. Common sense. Dignity.”― Roy T. Bennett, The Light in the Heart

As a medical student, your clinical years are vital and during these years be it one or two, where you're now interacting with patients on a daily basis and finding it hard to adjust to life on the wards, it is important to ensure you take proper care of yourself so that you can limit the number of absences and can absorb all that you be taught.

2017 for me was a year that was filled with ailments which equated to more absences than I would have liked. With the inception of your clinical years, this post will serve as your guide to ways to maintain adequate health during these years in which you'll be ran ragged.

1. PLAN TO BE WELL

Like most things in life, if you don't have a plan, chances are you'll take longer than necessary to arrive at your goal or you may not achieve it at all. 

Your health is detrimental to your overall success as a student. The only way that you can appreciate what you've studied during the first three years of medical school (for those enrolled in an M.B.B.S. programme) is if you spend time on the wards speaking with patients, conversing and working with the nurses and shadowing your seniors.

Of course initially things won't make any sense, but with time, those algorithms for management of the patient with a stroke will become as comfortable as the alphabet. 

At the start of the New Year most persons write down a few resolutions, if you're one of them, be sure to put at the top of your list "STAY WELL!" 

Planning to be well requires a lot of effort. It requires commitment and daily reminders that your main goal is to avoid getting sick as the semester progresses. 

2. WHATCHA' EATING?

You've heard it time and time again, breakfast is the most important meal of the day. Ensuring you start your day with a balanced breakfast will allow you to have the necessary energy to go through the first several hours of your day and survive those long ward rounds. 

Breakfast is to be the largest meal of the day; it is to be packed with healthy nuts and grains, fruit and a source of protein as well. The easiest way for me to fit breakfast into my daily routine is to plan it. 

Meal preparation on the weekends can save you so much time during the week and it allows for you to always have something on hand to eat that is not only healthy and nutritious but also pre-made and easily accessible. 

One way to fend off the mundane meal packing is to keep your meals colourful, creative and simple. By doing so it allows you to change up your meal while not getting bored before hump day. 

Simple snacks such as mixed nuts, dried fruit, homemade granola and yogurt are great ways to stay fuelled long after ward rounds are over. They're also small enough to fit in your coat pocket for intermittent snacking on the go. 

Your main goal is to practice eating foods that will build your immune system and aid in fighting bacteria and other pathogens which you are exposed. 

3. STAY HYDRATED

Over 60% of the human body is water; because of this it is vital to maintain a level of hydration for muscle function, protection of joints and the brain as well as immune health, digestion and mood. 

By ensuring you're well hydrated certain benefits are yours to have such as weight loss as you're reducing the amount of sugary drinks you consume you would also decrease the excess calories found in same. 

Staying hydrated also helps with keeping your skin supple and moist and reduces the risk of developing issues such as dermatitis and recurrent infection. 

As previously mentioned your muscles benefit as well. Water aids in oxygen transport to muscles so they will be well prepared once you're well hydrated during exertion. 

Some ways to guarantee you're receiving sufficient amounts of water is to track your consumption. This can be done via an app or by simply creating a space in your planner if you're a planner nerd like me, to fill in. 

Another way to help motivate you to drink water throughout the day is to buy either a pretty water bottle something you'd be sure to carry around or one that's not just pretty but functional as well. 

I purchased mine from blogilates.com. It's a 26oz water bottle that comes with a fruit infuser as well as marked timed intervals to help me stay focused. 

By using a water bottle with a timer and infuser, you'd be able to add some flavour to your water especially if drinking 'plain' water is hard for you to do. 

Another way to help you get the recommended amount of water in the day is to keep a carafe of water filled by your bedside. I've been doing this for about a year and half now and it has definitely helped me maintain my weight and reach my water consumption goals.

Before having breakfast or even getting out of bed, I pour myself a glass of water which I add apple cider vinegar to overnight. I've noticed that I tend to drink at least 2 glasses before getting my day started without even thinking about it. 

4. EXERCISE

Once you're hydrated, your muscles are now prepared to take on some strength training. Exercise allows the body to release natural chemicals such as endorphins which assists with relaxation. As a student, you may find it hard to fit exercise into your routine, but you MUST plan to participate in some form of physical activity at least for 30 minutes twice a week. 

The main purpose of studying is to either learn information or to refresh what you've been taught. Studies have shown that exercise helps to improve memory and focus and to actually improve sleep. 

Imagine that; something that you don't have to pay for can help you increase productivity and even your performance. If that's not incentive for you to implement exercise into your life, then I don't know what is. 

If you're finding it hard to start an exercise program or to find what works for you, install a free pedometer app either on your smart watch or phone and start tracking the number of steps you're taking within a day.

Another thing that you can do is to begin each day by either stretching or doing one exercise for only one minute each day; you can alternate the activity during the week if you wish, eventually you'll begin to notice that you're now working out in the mornings for 10 minutes while still getting walking in during the day. 

5. GET ADEQUATE REST

Yes, I included rest in this list because our bodies needs it.

In order to maintain an exceptional level of health, you must ensure your body is well rested. 

As a student, it's easy to want to follow what your peers are doing, which may be consuming unhealthy amounts of caffeine and studying on the bare minimal of sleep. Your goal is not to be the best walking zombie on the wards, but to be a well rested, focused, grounded and knowledgeable student. 

Rest not only helps with maintaining your overall health, it also improves your ability to concentrate. By depriving your body of sleep you're setting yourself up for a lower GPA as your concentration level decreases when you're sleep deprived; your memory is also affected as well as your ability to learn. 

Take the time to check out this website for more information on the benefits of sleep. 

6. SKIN/PERSONAL CARE ROUTINE

For me 2017 was all about learning to take the time to care for myself. I was able to try my hand at a few Pinned DIY home made face scrubs that were not only easy to make with the items that can be found in my pantry, but also stored well so I didn't have any excuse to neglect my skin. 

Find a recipe for a facial or body scrub online and get to making it. This is one way to save money and pamper yourself during a study break. Your skin will thank you for it. 

If you're not adventurous enough to try a DIY face scrub but you are one who likes  having your feet and hands well polished, then take the time to treat your cuticles and clean and polish your nails. 

The goal here is to ensure you're becoming one with your body and taking care of every inch of it. By paying attention to your own body you'll become more aware of any abnormalities that may arise. 

7. CLEAN YOUR SPACE

I find it terribly hard to function in a cluttered, dusty or unkempt space. With the start of a new year, take the initiative to address your living and studying space. If your walls are in need of a fresh coat of paint, go ahead and paint them a soothing and welcoming colour or just give them a good wipe with an antimicrobial wipe. 

While I was in Trinidad, Sundays and Wednesdays were designated as my "reset" days. Reset days were days where I basically took the time to ensure my space was clean, fresh and organised. By doing this twice a week, it reduced the amount of cleaning I had to do all on one day. 

Once a month, I would take the time to clean the windows, reorganise my space if I needed to and I also went through my desk drawers and threw away any paper that was not important. I would also wash and change my curtains and cushion covers and treat my space to a new candle or air-freshener.

At the end of each semester, I went through my closet and got rid of items that were worn to rags or donated items I no longer wore. This made packing for trips home simpler and allowed me to bring new items back with me. 

Since I was taught to make my bed as a  child, before heading to school after setting my feet on the floor I always made my bed; it just has this way of bringing order to the space. If you have a hard time making your bed in the morning, try doing this initially only on weekends and then add  another day during the week and eventually you'll be making your bed before you leave your house on a daily basis. It has a way of keeping you focused and bringing order not only to your space but to you as well. It's one less thing you have to worry about doing when you get home. 

By keeping your space clean you're creating a welcoming environment to get things done when you enter at the end of your day at the hospital and limiting the excuse of not having anywhere to study and the distraction of having to clean up. 

8. VITAMINS/PROBIOTICS

If you're finding it hard to adopt a healthy lifestyle but have every intention to be healthy, then adding vitamins or probiotics to your daily routine may be worth it until you are able to get all of the vitamins you need via the foods you consume. 

The only disadvantage here is that the money you spend monthly on multivitamins can go towards healthier food options, as vitamins can be pricey if you aren't able to find a good multivitamin. 

9. FLU SHOT

During my first three years of medical school I was quite healthy. When I began medical school, I was an avid juicer, I ran 3 miles daily and religiously paid attention to the foods I consumed and the amount of sleep I got. 

My mornings were welcomed with a run around the medical complex followed by a green juice and another juice before heading to my first class. Since I've returned home for my clinical years, I can't tell you the last time I went for a nice run or even woke up early enough to make a green juice, hence the reason I resorted to getting the flu shot. 

There's only so much the flu shot can do however, so you have to make every effort to put in the work and listen to your body especially when it is in dire need of rest. 

10. SAY GOOD-BYE TO THE NEGATIVITY

Believe it or not, negativity takes a toll on your body.

By holding onto negativity behaviour, thoughts, you may find yourself with chronic stress which offsets the body's hormonal balance leading to damage to the immune system. It can also deplete the brain of chemicals that are responsible for  happiness like dopamine and serotonin. 

If you notice that you are more irritable, easily annoyed and always in an unpleasant mood, re-evaluate yourself and take an inventory. Ask yourself: "Am I getting enough sleep?" "Did I drink any water today/How much water did I drink today?"  "Did I eat yet for the day?"  Your solution may be just as simple as answering one of these questions. 

If you find that something that happened during your time on the wards or during an interaction with a patient made you upset, take the time to address your concerns. Try to leave the negativity behind. Some ways that you can do this is to start a daily journal. 

Journaling is a good way to rid your mind of all that may be troubling you. If you find that you're no longer content with what you have, try starting a gratitude journal and be sure to review it at the end of the year.

Writing may not be for you, that's understandable. Youtube has a plethora of motivational videos that you can access that are under 10 minutes. TedTalks also provides motivational talks that you can listen to and advice on how to be more positive on a daily basis. Leisurely reading may not be something you think you have time for but trust me audible books has made this so easy to do. Start a book club with your peers where your aim is to read a non-medical book at least twice a year. Before long you'll be surprised to see the number of books you've read that aren't a medical textbooks. The last three months of 2017 I successfully completed three books-When Breath Becomes Air by Paul Kalanithi; Year of Yes by Shondra Rhimes and Body of Work: Meditations from the Human Anatomy Lab by Christine Montross- that gave me a greater appreciation for medicine, life and daily opportunities. 

By ridding yourself of the negativity little by little, you'll be able to appreciate all the positivity that lies around you and that will then be transferred to the patients you meet and your colleagues with whom you interact with on a daily basis.

Come go for your Yellow Corn Grits

Travel has never been easier. One can choose to travel by boat, or air throughout The Bahamas and regardless of your mode of transportation, an adventure is yours to have, if you simply decide to travel. 

Harbour Island, or 'Briland' is a small island northwest of the island of Eleuthera. It is known for its pink sand beaches, picturesque landscapes and Loyalist cottages. Each island of The Bahamas, offers visitors a unique experience as no two are the same despite what may be said. The residents are different in their own special way and the hospitality gets sweeter the more you travel down the archipelago. 

While in Briland, I took the advantage of exploring this gem of an island and I must say, if you've yet to visit, this is one island you must add to your bucket list. 

I traveled to the island by way of boat-specifically-the Fast Ferries. I took the last boat leaving Nassau, headed to Current Eleuthera and was met by family there. From one dock to another to catch the water taxi to Harbour Island, we made it just in time for one of the last ones over and before the rain began. Just a disclaimer however, during the summer months, particularly on the out-islands of The Bahamas, mosquitos are in abundance and the limited street lights, allow them to come out in large numbers to feast on tourists and locals alike, who aren't coated in insect repellant. 

Since I stumbled upon AirBnB back in 2012, I can't recall the last time I voluntarily stayed in a hotel. My family and I were able to secure a three bedroom, two bathroom cottage for a fraction of the price of staying in a hotel. One main advantage of booking through such a site as AirBnB is that you're afforded the luxury of cooking for yourself which can reduce the cost of your trip if you're traveling with a large group and can travel with your groceries. 

The weather wasn't the best during my visit as I left during the peak of hurricane season but the trip was enjoyable nonetheless. 

This little island is truly a gem. Golf carts is the main mode of transportation and on every corner there's an opportunity for a 'selfie'.

Where's the water?

Freely walking

The people are friendly, the island has it's moments of "liveliness"  and there are some locals who hold true to their Bahamian roots and culture and offer items such as handbags and hats made from straw 'plait' which they design and sew together all in store. A and A Hidden Treasures is definitely a hidden treasure that won't remain hidden for too long as their work is meticulously done, reasonably priced and authentic; which is so hard to find.

 Overall, Briland although it's quickly becoming modernized with the increase in vehicles infiltrating the island and in some areas the emergence of outdoor bars who aid in noise pollution with their music; it still has an aesthetic that is all its own and rest and relaxation can still be attained. It was a much needed staycation for me, even though I still traveled with my Surgery notes and had some time to study in a new environment, it offered some peace of mind.

Where are you planning on going for your next trip? Let me know in the comments section below. If you've visited Briland either in the past or recently, what were some things you enjoyed about your trip? Do share.