Author: Dr. Barbara Edwards | Princeton, NJ

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Easy-Prep Healthy Snacks

When it comes to snacking it is easy to just grab whatever is available and quick to eat when you need something to hold you over until your next meal. Instead of grabbing a processed snack full of sugar and salt, snack prepping could save a lot of calories and be better for your body. Here are some snacks you can prepare ahead of time that are easy to put together. 

Berries and Yogurt 

A popular snack that is full of protein and natural sugars is that of greek yogurt and berries. You can prep this in minutes and have it sit overnight. The berries give the yogurt a bit of flavor that you would not get from just plain yogurt. As well as all the protein found in this snack, your appetite will be fulfilled. 

Turkey Roll Ups 

Cold cuts are a great snack that people may not have thought of since they are thought of as lunch. To prepare these snacks take a piece of cheese and turkey and roll them up together. If you want to add something else for a bit of flavor or try some different veggies to see how you like it. You can also prepare this and leave it in the fridge for when you are ready. 

Goat Cheese Dip 

This is a quick and simple recipe you can prep and grab whenever you want to snack. You can use it with Triscuits, carrots, celery or put it on chicken. All you need is a log of goat cheese, one tablespoon of basil pesto and two teaspoons of olive oil. Once you combine you can store it for four days as you snack on it from time to time. 

Try some of these recipes in the future before you want to snack so you will have them all ready and prepped! 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Benefits of Pilates

There are plenty of different kinds of classes you can find at your local gym. Between yoga, zumba, aerobics and more, you are bound to find one you like. Recently, Pilates has become a popular exercise methodology for folks working out both at the gym and at home. If you have hesitations about taking a pilates class, read on for some benefits that could give you some motivation. 

Tension Release

Facing back pain day in and day out can become distracting and uncomfortable. There are many reasons why people may experience this excruciating pain, but by taking part in a pilates class, you may find relief. Pilates builds and works on your core strength which has many positives as it serves as your body’s stabilizer. With a stronger core you will develop better posture which helps against the stress cumulative towards your lower back. It will also help you move your body more freely. 

Low Impact Exercise

Taking part in a low impact exercise means that it is great for everyone. Low impact exercise is defined by how easy it is on muscles and joints. With a workout like this you will not be running or jumping, but still working on your muscles and strengthening them, while working up a sweat. So, you can do a pilates workout at home, or in an apartment without having to worry about bothering others.

Decreases Stress

Working out in general is a great way to release some stress you may be feeling. Pilates takes it a step further by making sure you are in tune with your breathing. Regulating your breathing is essential for mindful exercise for methods such as yoga, barre and pilates. It centers your body and mind and brings you to the present while working out the stress you may be feeling. Take notice of your mood before and after you finish because pilates can also help improve your overall mood. 

Pilates is becoming a trend that a lot of people are starting to take part in. Whether you want to take an in-person pilates class or follow a routine online there is minimal equipment needed so you will be able to get started right away. Overall your body will thank you in ways you may not even realize. 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Five Ways to Create a Productive Morning

Not everyone is a morning person that can stick to a routine and enjoy it. Still, having a morning routine that is effective and productive can help start your day on the right track, day in and day out. If you struggle with this, read on for five tips that can help you implement a productive morning routine. 

Don’t Hit Snooze

Some people may struggle getting out of bed because they still feel tired. That is where the snooze button comes in—this  is the first way you ruin your productive day! Make sure to keep your alarm anywhere else but next to you to reinforce that you need to get up in order for your alarm to be silenced. This will make it increasingly harder to go back to bed and oversleep. 

Cold Shower 

While taking a cold shower may seem like a crazy idea on the surface, it has many potential health benefits. Implementing cold water in your shower will help wake you up, burn calories and reduce stress. This doesn’t mean the water needs to be freezing, it just needs to be a little colder than normal and you can work your way down to colder and colder if you desire. If this seems impossible at first, begin by turning the temperature down for the remaining 30 seconds of your shower to start seeing how it impacts your mental state. 

Lemon Water 

Lots of people start their day with coffee or tea, and while both drinks have some health benefits, these are not the best morning drinks for your body. Water with lemon actually helps keep your body hydrated, while coffee contributes to dehydration. Having a cold glass of water takes minimal effort and boosts your mood and can also help with motivation. Try transitioning to this drink by opting for a warm mug of lemon water to start.

Prep Your Days

One of the most beneficial things you can do for yourself is plan. If you make a plan and a to-do list for your days, this helps keep you on track and prioritize your most important tasks first. Not only does this keep you on track but it limits your stress because you know exactly what you need to get done for each day. 

Quiet Time

Include at least fifteen minutes every morning to yourself. You can spend this time exercising, mediating, doing yoga or anything that would benefit your mind and body. Keep your phone away from you and set a timer so you can stay on track with this habit. If you have your phone nearby, you will be tempted to check your email or scroll on social media during this time. By indulging in your phone this can dictate how you spend your day, but it is YOUR day so take advantage of some me time by building mindfulness into your routine. 

Implementing these habits into your morning routine may help you become the morning person you don’t believe yourself to be. Not only that, but it can increase your motivation on the work you need to get done throughout the day.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Helpful Ways to Limit Negative Self-Talk

It is easy to be hard on ourselves and think that no matter what we do, someone else can do it better. Have you ever noticed that the things you say to yourself are not things you would ever say to another person? This is negative self-talk and it can be detrimental to mental health. So read on for some ways to limit this habit.

Step Back

When catching yourself thinking negative thoughts, or putting yourself down, stop and think for a second. A great tip is to as yourself, “who told me this?” You will start to find that the only person who is telling you these things is yourself. As Eleanor Roosevelt once said, “No one can make you feel inferior without your consent.” Remember that our insecurities start with the things we tell ourselves to believe.

Support System

Another way to catch yourself practicing negative self-talk is by telling someone you trust the exact thoughts you are thinking. This gets your thoughts out there and a new perspective from someone you trust can help you realize that the thought itself is outlandish. Being vulnerable in this way can help those you trust become closer to you, and when you feel more supported, you can practice more self-love.

Affirmations
Listening to some positive affirmations or even reciting them to yourself will help give you a positive frame of mind. There are plenty of television shows and social media channels that promote and showcase negativity. Creating a safe and positive space can change the daily way you think about yourself.

Humans are prone to error which is why there is the “nobody is perfect” mantra. It is easy to be hard on ourselves and difficult to be nice. A way to start addressing your negative self-talk is by implementing these steps when you catch yourself thinking negatively.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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How the Weather May Impact your Mental Health

In the Northeast, we run the gamut of weather events. Between hurricanes and blizzards, extreme heat and floods—we experience it all between each of the four seasons. As the weather here can be extreme, you can expect to experience some mood changes related to the weather. Read on for ways the weather affects your mental health.

Stress

If you find yourself stressed when extreme weather is predicted, this is not an abnormal feeling. Many people find these situations stress triggers, and chronic stress goes hand in hand with mental illness. These trigger anxiety and depressive symptoms which is why you find yourself in a worse mood during months of extreme weather like the cold.

Weather Phobia

There are instances where you are not just stressed out about the weather, but feel intense fear regarding it. Having a weather phobia is rare, but is extremely possible. It’s normal to have fear about things we cannot control, and being worried about how weather could affect your day negatively could cause some anxiety. If you find your fear of impending weather is having an impact on your ability to live your daily life, try talking to your doctor or a therapist who can help you learn coping mechanisms.

Heat vs Cold

When it comes to humidity and the hotter months, people tend to be easily irritable. Research has shown that when there is more humidity, aggression and conflict happen at a higher rate than during the colder months. Still, during colder months, you may find yourself feeling grumpier and less motivated to leave your home to do the things you normally love to do.

While we’ve all experienced how the weather can have a small influence on mood, some people experience this on a deeper level. Seasonal Affective Disorder happens when the seasons change. Be aware of how the weather can impact your mood in both positive and negative ways and seek help if you feel as though coping mechanisms could help you regain a sense of control of your emotions when the weather seems to always rain on your parade.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.