Author: Dr. Barbara Edwards | Princeton, NJ

Benefits of going dairy-free

People can choose to go dairy free because of allergies, lactose intolerance, or veganism. Many forms of dairy can be high in cholesterol. If you have difficulties maintaining a healthy cholesterol level or gallbladder issues where foods high in fat can increase gallstone formation, consider non-dairy alternatives. Below is a list of three different recipes to get you started.

Yogurt parfait

A non-dairy yogurt parfait can be a delicious treat. Non-dairy yogurts are from alternative sources such as soy, cashew, almond, or coconut. Make a nutritious parfait by combining dairy-free yogurt and fruit (for example, mixed berries) with a natural sweetener such as honey or agave nectar. Complete it with granola or chopped nuts.

Chia pudding

Chia pudding is a simple, tasty, and nutritious snack. Make dairy-free chia pudding by combining chia seeds and non-dairy milk, then top it off with cinnamon, vanilla, honey, or other toppings for added flavor.

Ranch dressing

Ranch dressing is a popular salad option though it is often less healthy than other salad dressings. A healthier dairy-free option to ranch dressing is avocado ranch dressing. Combine avocados, apple cider vinegar, non-dairy milk, boiled cashews (or a nut-free alternative such as silken tofu or sunflower seeds), onion powder, dill, parsley, chives, and garlic.

Dr. Barbara Edwards, a Princeton MD, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

Sometimes your mind feels foggy, and you’re on autopilot all day. Various factors could contribute, like not having a nourishing breakfast, not getting enough sleep, or having a stressful day. Thankfully, a slight change in diet could improve memory and cognition. Many well-researched foods are thought to have memory-boosting properties. These foods usually include omega-3 fatty acids and vitamin D, linked to improved brain health and cognitive function. Let’s look at some of the best foods for your brain.

Coffee

Coffee has long been an integral part of people’s mornings. Not only does caffeine wake you up in the morning, but studies have suggested that it can help the brain solidify new memories and increase the retention of thoughts. Caffeine can act as a psychostimulant, allowing the brain to speed up the rate of information processing. This effect can last long after you’ve taken your final sip, increasing overall brain capacity and cognitive function. Some research suggests that caffeine can ward off toxins that may build up in the brain during the day, staving off the fog.

Dark chocolate

Dark chocolate’s good rap usually comes from its proven heart health benefits, but did you know that the sweet treat can also help boost your brain? Dark chocolate has a high concentration of flavonoids, antioxidants with strong anti-inflammatory effects. Studies suggest that dark chocolate can help improve memory and learning efficiency, promote healthy blood flow to the brain, and protect brain cells.

Berries

Berries have been known to improve cognitive function and may slow down brain aging. Packed with antioxidants, berries are known as neuroprotectors that can clean up free radicals in the brain that can cause damage. In particular, blueberries are brain-healthy powerhouses. They contain anthocyanins, a type of phytonutrient known for its cognitive benefits.

Avocados

Although they are high in fat content, avocados are full of monounsaturated fats (the better kind), which may reduce rates of cognitive decline while keeping blood sugar at a constant and healthy level. Avocados also contain a high concentration of vitamin K and folate, which can help prevent blood clots in the brain and improve memory.

Add a few of these superfoods to your diet, and reap the benefits!

Dr. Barbara Edwards, a Princeton MD, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

Achieving goals you set, no matter how small they may seem, should be celebrated to increase your confidence and encourage you to continue to develop even more meaningful goals in the future. However, setting unrealistic standards for ourselves can lead to failure and disappointment if we cannot achieve the goals in the time-frame we planned.

Here are some ways that you can celebrate your small victories:

Don’t be too hard on yourself.

Along the path to accomplishment, there are always some disappointments. Failure is a lesson that can help you to learn how to better yourself and your strategies to increase the likelihood of success in the future.

Change your perspective

Often we are more judgemental of ourselves than others. Hyper fixation on ourselves and perfection is bound to result in disappointment. By looking at our situation from an outside point of view, we can gain a more reasonable perspective.

Document your progress

Keeping note of your progress can help remind you of how far you’ve come so that you can fully appreciate any achievements you make. An example is if you set a goal to walk more daily, you can keep track of this with a fitness watch. If you want to organize your things, you can take pictures of before and after to see how far you have come.

Dr. Barbara Edwards, a Princeton MD, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

Spring cleaning is a great way to free up space in your house by removing old things you no longer need. A thorough cleaning makes room for new items you may need or projects you may want to work on. Below is a list of reasons to embrace spring cleaning and how it can benefit your life.

Declutter your environment

Keeping your environment organized can help improve your productivity by making it easier to find things you need. Removing items that are not serving a purpose in your life and are instead just taking up space can help free up room for things that you can actually use to your benefit. Taking items you no longer need and giving them away to charity enables you to find a new use for things you can no longer use while helping others.

Making room for things you need

By cleaning out your house of non-essentials, you can increase the amount of space you have to store any new items that may be useful. Cleaning also offers an opportunity to clear any household items from the previous season that are no longer appropriate so that items in season can replace them. For example, if you have put temporary fencing on your plants to protect them from animals during winter, you can remove this to make room for any new plants you may want to grow in spring.

How to make spring cleaning fun

Spring cleaning doesn’t need to be stressful; if you plan it accordingly, it can be fun. Cleaning in sections and taking your time rather than doing everything at once can help you get through the workload efficiently. If you live with others, you can work together to organize everything; if you live alone, you can ask a friend for help. Rewarding yourself for a job well done helps to keep you incentivized. To reward yourself after finishing your spring cleaning, you can go out and treat yourself to your favorite dessert or a fun hobby that you enjoy. You can also take a picture of the before and after as a reminder of your progress. The satisfaction of achieving your goal can also serve as a reward in and of itself since you will have something to be proud of accomplishing.

Dr. Barbara Edwards, a Princeton MD, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.