Author: Dr. Barbara Edwards | Princeton, NJ

Posted on

Why You Should Stretch After Working Out

The physical and mental health benefits of working out cannot be overstated—exercise is vital to living a long, healthy life. Besides exercising, there are certain items before and after a workout that should be included in the routine, such as stretching. While some may think stretching is optional, it is highly recommended as it can provide even more benefits to a workout routine. Here are some benefits to stretching after a workout:

Increased Flexibility

Flexibility is perhaps one of the most important parts of stretching after exercising. It helps bring muscles back to their resting state to make them less stiff and more flexible. Doing this can prevent injury afterward and can improve muscle soreness. What’s also great about this is that there are countless stretches one can do for different muscles and body parts depending on the routine.

Blood Circulation Improvement

Naturally, blood is pumped faster to the heart during strenuous workouts. Stretching post-workout lets the body cool off while returning the heart to its normal state and normal beat rate. Improved blood circulation allows muscles to repair and recover to prevent soreness and other kinds of injury.

Increased Energy

While working out by itself does the job of increasing energy levels, stretching afterwards does so, too. As the body is cooling off, endorphins, known as“happy” chemicals, are released from the brain. Stretching aids in cooling the body down and therefore promotes endorphin production post-workout.

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.

Posted on

Reasons to Listen to Inspirational Podcasts

How often do you hear someone saying, “I was listening to this podcast…” in conversation? With the days of radio past their prime, podcasts are in a renaissance with topics delving into every corner or a person’s interests. Many influencers and celebrities have hopped on this trend, hosting podcasts for the public to consume. There are many doctors and psychologists that have founded their own podcasts in which they help with motivation and inspiration. Here are some reasons why you should listen to an inspirational podcast the next time you put your headphones on. 

Connections

In our society, many of us miss out on some of the social interactions that fulfill us. If you’re starting to feel lonely, try including an enjoyable podcast into your routine that lifts your spirits. Real people are sharing their stories that you can relate to and connect with. This can help validate feelings and uplift your mood.. It can help you feel better knowing that someone else was able to make it through tough times, and you can feel inspired and motivated that you will too. 

Relaxation 

Everyday life can become stressful and finding new ways to relax can help you unwind after a packed day. Spending time listening to an inspirational podcast can be the way to go. Most have calming music in the background and can even be a form of meditation. Intentional relaxation can result in an improvement in your overall mood, sleep patterns and your focus. Start your day with a short 10 minute inspirational podcast and see if there is a difference in your performance or mood at work! 

Learning New Things

Podcasts can be educational, so if you are listening or even have them on in the background as you do busy work, you may hear some helpful information. You can gain knowledge on moving up in your career or dealing with uncomfortable situations. Utilizing tips and tricks you hear from podcasts can help you in other aspects of your life and give you a new outlook on your own. 

Podcasts are easy to find and listen to so if you are looking for something positive and different try listening to a podcast. You have the potential to learn new mental health techniques and work on improving yourself. 

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.

 

Posted on

Quick & Easy Back to School Snacks

With a new school year in full swing now, get in a better habit of preparing healthy after school snacks. While it’s easy to let the kids grab a bag of chips when they drop their backpacks off by the door, a healthy snack habit is one they can carry with them into adulthood. If you are looking for some snacking inspiration read on for some new snacks to try either after school or in their lunches! 

Frozen Yogurt Bark 

What you need for this snack is plain greek yogurt, maple syrup, vanilla, berries of your choice (strawberry and blueberries are popular) and unsweetened coconut flakes. You will need to stir the yogurt, maple syrup and vanilla. Then you spread this out on parchment paper and press the berries in with sprinkled coconut, then freeze for three hours and break apart to serve. Try making it the night before to give it enough time to freeze! 

Mini Pizzas

Make this a cute, fun treat in your child’s lunch in just 20 minutes. You make these pizzas like you make any traditional pizza but place pieces of dough into a muffin pan to make them tiny. However, make sure to spray the pan to avoid a mess. You can top these with any toppings you desire or keep them plain. Bake them for 8-10 minutes at 400 degrees, a quick treat from a classic favorite. 

Nutty Butterflies 

This snack changes the classic “ants on a log” snack that people are very familiar with, and this is healthy too! Take some peanut butter and spread it through a celery stick and use two pretzels to make the illusion of wings. You can even take it a step further and add some edible eyes with raisins to make it fun. Follow the recipe to make your own bug picnic snacks! 

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.

 

Posted on

Five Outdoor Fall Activities

With fall in full swing it can be harder for some to spend some time outside as the weather cools. So here are some of the most popular fall activities you can partake in all while being outside and enjoying the beautiful scenes before all the leaves fall off the trees. 

Make a Scarecrow 

This activity is a little different. For those who are looking to do something out of the ordinary, try making a scarecrow with some friends or loved ones. Just grab some of the leaves in your yard that have fallen and stuff an old flannel shirt you have around the house, or that you can find at a local thrift store. This helps clean your yard, clean your closet and get you outside! 

Hiking

Fall is the perfect time to go out for a hike. There is less humidity than in the summer, and it is not as cold as the winter. If you are someone who loves hiking try going on one you’ve been on before and see how different it is when you go while the leaves are changing their colors. It could be like seeing a completely new place. 

Pinecone Art

Allow the season to inspire you creatively by using nature to create art. Between leaves and pinecones falling off the tree, there is so much you can do with these materials. Grab some friends and spend some time outside gathering your materials before you all sit down and see what you can create. 

Corn Maze 

If you are someone who wants a challenge, trying out a corn maze can get your brain working. Lots of farms capitalize on the season by creating a maze for people to wander through. Try and see how fast you and your group can get through it. Or challenge others to see who can get through it first! 

Pumpkin and Apple Picking

You can’t have a fall activity list without these two. These traditions have been around for centuries. Spending a fall afternoon picking out apples and pumpkins can help keep you busy even after you get home! All the time you spend walking through trying to find the perfect apples or pumpkin will cancel out any pies you plan on making! 

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.

Posted on

Healthy Game Day Snacks

Getting together with friends for a Sunday of pro football is a favorite day among sports fans. If you want to bring some different snacks for the upcoming get together, read on for some healthier options you may want to try out! 

Bunless Burger Bites 

Delish has a great recipe for a snack that is a burger without the bun! When you go to make the patties just break the meat off into bite-sized pieces and then cook them on a stove top in oil. Cooking these bites should take about eight minutes, and then melt a sprinkle of cheese on them. When it comes to serving, place all desired toppings on a burger, so lettuce, onion, pickle, tomato on a skewer for everyone to grab! 

Bang Bang Cauliflower 

This recipe takes a favorite appetizer, Bang Bang shrimp, and makes it vegetarian friendly. Bang Bang Cauliflower has the beloved sauce and is easy to make and can be done quickly if you are in a time crunch. You can make these your own if you want them crispy, make sure to put them back in the oven after tossing them in sauce, or leave them be if you want! 

Shrimp Cucumber Rounds

If you are someone who likes to keep things light and refreshing, you may want to try this appetizer. These shrimp cucumber rounds have a hint of Greek in them so this is perfect if you like tzatziki sauce! Make the shrimp however you desire and wrap it in turkey bacon, which is perfect for those who are lovers of bacon. The homemade tzatziki sauce paired with the piece of cucumber and shrimp will have you coming back for just one more! 

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.