Author: Dr. Barbara Edwards | Princeton, NJ

Posted on

Healthy Vegan Snack Ideas

Going vegan doesn’t have to limit one’s palette entirely. There are still many options to choose from, whether it be from meals to everyday snacks. Healthy and natural ingredients and foods are plentiful throughout the vegan diet and knowing which flavor profiles work best together can further help to structure one’s diet. Here are a few healthy vegan snack ideas:

Fruit & Nut Butter

Fruits and nuts make an excellent combo for a healthy and nutritious vegan snack. Fruits naturally contain vitamins, minerals, and fiber while a wide variety of nuts contain protein and fiber. Some fruits to combine are bananas or apples with possible nut butter options being almonds, peanut butter, or cashews.

Trail Mix

A classic snack everyone enjoys, trail mix is a great choice. Trail mix is naturally plant based and usually contains seeds, nuts, and an assortment of dried fruit among other kinds of varieties. Most trail mixes are usually rich in protein, fiber, and a variety of natural fats. Some mixes however contain added sugar, salt and other unhealthy ingredients, but this snack can be custom made at home with minimal effort.

Edamame With Sea Salt

Edamame is another name for immature soybeans that are still in the pods. This snack is chock full of plant proteins, having around 17 grams per cup while only containing around 200 calories. Edamame can be prepared by steaming, boiling, or thawing using a microwave. Soy sauce or sea salt work best as a topping for this snack.

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

Long Term Benefits of Taking Daily Vitamins

Because of a busy schedule, it can be difficult to pack all the necessary nutrients into your diet. If you struggle with chronic health conditions that require certain elements be added to your diet daily, vitamins and supplements are so important to add to your routine. There are many reasons why people take vitamins, but vitamins have benefits you may not even know about. 

Nutritional Value 

By taking a daily vitamin or even a multivitamin you can be getting nutrition that you may not even thought of. For example, vegetarians may think their diet is healthy enough, but are often missing out on vital nutrients such as B12, iron and even magnesium. Dietary supplements can step in to fill in the gaps where the dietary choices we make are not the best. 

Reduce Mental Health Symptoms

If you are someone who suffers from anxiety or depression, there could be a connection between those mental health symptoms and how your diet is supporting your brain’s health. Improving your diet can give you more energy, which is paramount for a person coping with depression. The vitamins you are giving your body through a supplement help regulate areas of the body like the nervous system to help regulate mental health. 

Healthy Metabolism 

Taking a vitamin every day regulates the body so that it gets the same amount of nutrients. Regulating these vitamins and minerals can be good for your metabolism as it helps to create a more predictable pattern for your body to become accustomed to. A multivitamin, in addition to a healthy diet and exercising, sets you up for a healthy, vital life. 

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

The Dos and Don’ts of Working Out in the Humidity

There are lots of simple pleasures in life when the weather is warm enough to spend time in the great outdoors. One of those pleasures is working out outside. In the summer this can be a little difficult in the northeast, especially when the humidity is high. So when you want to take advantage of the warm weather, read on for some tips and things to avoid when humidity is almost insufferable. 

Do: Increase Intensity Slowly 

Similar to how you always want to start your workout with a warm up, you want to start in the humidity at lower intensity. The human body needs time to adjust to the heat, so if you work out at 110% right away, this can exhaust your body quicker, and you won’t get as much out of yourself as you exercise. 

Don’t: Wear Layers

Some people believe that layering when working out helps because you sweat more. While there is some truth in this idea, this does not stand true in the humidity. You will already be sweating enough that loose and light clothes are more appropriate. The last thing you want to do is pass out because of how you’ve dressed for your workout.

Do: Hydrate Properly 

Before heading outside, remember to properly hydrate your body well before the workout. This can help you regulate your body temperature. Remember to hydrate regularly throughout the workout so that your body is able to replenish the fluids it is losing while you are sweating. Having a sports drink on hand is also helpful to replace electrolytes lost as you sweat. 

Don’t: Ignore Your Body 

Working out can lead to fatigue and sore muscles, this is a given. Though if you are new to physical activity or you feel your body is reacting differently than normal, you may need to take a break. There are many heat related conditions like heat stroke and exhaustion that’ll cut your workout short, so if something your body is trying to tell you something, listen! 

When the weather is nice enough to workout outside, take every opportunity to do it. A gym workout, however nice your gym may be, can never compete with the serene feeling of being in nature. When you want to take advantage, make sure you know the way to workout during humid days safely. 

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

How to Work on Having a Positive Mindset

It’s not uncommon to find yourself feeling down or doubtful about yourself or certain things in your life. You’re not alone in this, and lots of things in life can get you down or lead you to carrying a negative mindset. Adopting a positive mindset can help improve not only your day, but your entire life. Thinking positively can lead a person to make better decisions in their life to set them on the right track for success. Keep on reading to see what steps you can take today to guarantee positivity!

Be more conscious of your gratitude

Having a sense of gratefulness can truly elevate your life. Being grateful helps a person to become an optimist instead of a pessimist, as you can appreciate all of the things in your life that mean something to you. This can range from telling a friend or family member that you love and appreciate them, to just being happy that the sun is shining and the clouds are gone. Being more grateful day-to-day can help get your mind into the habit of seeing the best in things, which will help if you’re feeling down!

Work on that voice in your head

We all have one of those voices in our heads that acts as an inner narration of our  thoughts. Do you realize that you can engage with this part of yourself and rework a bad mindset into a good one? That’s right, you can literally talk yourself up and out of a negative mindset. Work through negative or pessimistic thoughts in your head and reset that mindset!

Be mindful

Being mindful means to live in the moment and have awareness of what is going on. Doing so with an open and kind attitude can really help rearrange your attitude and outlook on life! For many, the mind can wander and be stuck on things like the past, or anxious worries about the future. Throw these thoughts aside and be able to pull your mind back down to reality and focus on the here and now. This in-the-moment attitude helps to build focus and can help guide you to your goals.

Define your success

Everybody’s definition of success will be different, but one thing is consistent: this definition of success will help support a positive mindset and will guide you along the road of achieving well-being. If you have a clear goal in mind of where you want to be in life, and carry lots of confidence about it, you can use that momentum to propel you forward.

Reworking your attitude and outlook on life can help you immensely. It’s been proven that keeping a positive mindset allows a person to be happier. Make your switch today!

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.

Posted on

Fruits That Strengthen Your Immune System

The immune system is one of the most important features of the human body. Without it, our bodies would be vulnerable to disease and ailments. The immune system can be strengthened even more through daily supplements and certain foods and drinks. Fruits are very nutritious and are often used as an immune booster to help overcome illness. Here are a few fruits that strengthen the immune system:

Oranges

Oranges are one of the most common fruits to aid in strengthening the body’s immunity. This fruit is packed with Vitamin C, containing over 100% of the daily amount needed. On top of that, its supply of vitamins prevent cell damage, encourages collagen production, and lowers cortisol, a stress hormone. Oranges are super versatile and can come in the form of cut fruit, juices, and other kinds of foods.

Apples

The saying, “an apple a day keeps the doctor away” is totally true! Apples are filled with natural sugars and fiber. What’s surprising is that the nutrition doesn’t come from the inner apple itself. The most nutrition comes from the skin, which contains a plant pigment flavonoid called quercetin. Quercetin not only boosts the immune system, but also reduces inflammation. 

Blueberries

Despite being one of the smaller fruits, a handful of blueberries are just as helpful. These tiny fruitlets contain antihistamines, aiding in reducing inflammation and minimizing various sickness symptoms like a runny nose. Also, they are packed full of antioxidants which boost one’s general health.

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.