Author: Dr. Barbara Edwards | Princeton, NJ

Posted on

Benefits of Mindfulness

There are many expectations of people as we navigate everyday life. Therefore, it can be hard to remain focused and present with yourself. A great way to center yourself is by practicing these mindfulness tips.

 

Physical Benefits 

When implementing mindfulness into your life, it can have a positive impact on your body. If you are actively mindful, you will notice your stress levels will be lower which helps with many health problems. Mostly lowering blood pressure and putting people at lower risk of heart disease. 

 

Satisfied Life 

Practicing mindfulness helps people live and appreciate life in the moment. It can be easy to feel like life is constantly one foot in front of the other. Worrying about the future is easy when you are not sure how to focus on the present. So, those people who are focusing on the things going on in the moment are more likely to feel satisfied in the life they are living. 

 

Improved Sleep 

For those who suffer from insomnia, practicing mindfulness can help you. Falling and staying asleep can be difficult for those that suffer from anxiety. Before going to sleep, try implementing a self-meditation podcast or something similar. This creates a calming atmosphere that will help you relax and not worry about whether or not you are able to fall asleep. You may also see improvements in your quality of sleep. 

 

Decreased Stress

If you believe you are someone who struggles with stress it could be helpful to look into mindfulness. Mediation has shown to help people regulate emotions which can help dealing with stressful situations. It can be difficult to forget to breathe and relax when under different types of stressors and you are more aware of your own and other’s feelings. There is no harm in trying mindfulness to see how it helps you deal with your stress. 

 

By taking part in mindfulness, you will be able to feel more centered in your life. This leads to a positive mindset and a better physical health overall. Try some deep breathing and focusing on your senses, this will root you in the present. 

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 Sweet Treats for Summer

Even though summer is a great time for ice cream, there are alternatives to swap out a heavy ice cream for a sweet, light treat. These healthier snacks will satisfy your sweet tooth, cool you off and make you feel full so don’t have to keep grazing. Try some of the following recipes if you are looking for something different this summer. 

 

Layered Watermelon Ice Pops

These ice pops combine two summer favorites. Watermelon is a summer staple and a great flavor for summer treats. These ice pops contain avocado, chocolate chips and watermelon making them look exactly like a slice. Not only is it something different to try, but it’s also visually pleasing. Each ice pop only has 173 calories and you can find the recipe here.

 

Strawberry Frozen Yogurt 

There is nothing like a sweet and tart like frozen yogurt, and imagine making it at home. By taking some strawberries, vanilla, greek yogurt and a splash of rum, you will be able to learn to make something new and different. So on a nice hot day, you can enjoy your homemade frozen yogurt and cool yourself off. Each serving of this frozen dessert is 125 calories, check out the recipe. 

 

Apricot Dessert Bruschetta 

If you are looking to impress people with a different kind of dessert, this is the one for you. At each piece containing 77 calories, there really is nothing like it. You will need dried apricots, apricot nectar, and preserves. This is definitely a treat most people do not think about making, but it is definitely worth trying! Don’t forget to top it off with almonds if you’d like and see what you think about this dessert. 

 

It can be easy to fall into the same snacking routines. For this summer, try something different as you lounge outside. These three recipes are a great way to change up what you eat, while satisfying the need for something sweet and cool. Share with company and friends when they come to visit you, or bring to a barbeque! 

 

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

Top Foods to Boost Brain & Memory Power

Serving as the main control center for your body, your brain is an organ that should always be taken care of. If your brain health is poor, it’s likely that the health of your entire body is poor, too. Memory is also an important function of everyday life, helping you to stick to a certain routine and memorize important information and heart-warming past events. Did you know that you can improve brain function and memory retention just by improving your diet? We go over some changes you can make to your diet to improve brain function and memory power!

Broccoli

Broccoli has a long list of health benefits, containing large amounts of vitamins and healthy minerals. Specifically, healthy levels of vitamin K are found. Vitamin K assists in forming sphingolipids, a kind of fat that is packed into most brain cells. Several studies have found that older adults with a diet rich in vitamin K have better memory and higher cognitive functions.

Walnuts

It’s a good idea to incorporate nuts into your diet, as they hold many health benefits and have been proven to boost memory power! Nuts are generous sources of healthy fats and proteins, and walnuts in particular have high levels of an omega-3 fatty acid known as alpha-linolenic acid, or ALA. ALA has been proven to help maintain clean arteries and lower blood pressure. Heart health is always a bonus! Studies have also shown that walnut consumption is linked to higher scores on cognitive tests.

Pumpkin seeds

Packed with powerful antioxidants, pumpkin seeds are a delicious snack that also contain a set of vitamins and nutrients for brain function. These seeds are known to be an excellent source of magnesium, iron, zinc, and copper. In relation to brain function, copper is needed for health nerve signaling, zinc may help prevent depression and Alzheimer’s disease, magnesium supports learning and memory, and iron deficiency is linked to impaired brain functions and going through your day in a “fog”.

Dark chocolate

Dark chocolate is probably best known for its heart-helping characteristics, but did you know that it also has brain benefits? With a higher concentration of cocoa, dark chocolate contains more flavonoids (antioxidant plant compounds), which gather in the brain to increase memory and assist in learning. Other than memory, chocolate has also found to be a proven mood booster and can lower the risk of depression.

Simple changes to your diet, as well as incorporating more helpful foods into your day, can help increase brain health and improve memory and overall cognitive function. Stay on the right path and you’ll thank yourself later!

Dr. Barbara R. 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

High Blood Pressure Diet: Foods to Avoid

Blood pressure levels are one of the many things that must be considered when maintaining a healthy diet. High levels of blood pressure must be treated or monitored, and after a prolonged period with no solution in sight, untreated levels can lead to heart disease, heart failure, or stroke. You may not realize it, but certain factors of your diet can be directly leading you down the path of hypertension. Here are some of the best foods to avoid if you are looking to keep your blood pressure levels in check.

French fries

Probably not the biggest surprise to you, but french fries are not exactly the most ideal snack to have alongside your burger or other greasy meal. 9 out of 10 orders of french fries are generously coated in salt. Excessive salt intake can lead to fluid retention in your body, leading you down the road to high blood pressure.

 

Mashed potatoes

No, mashed potatoes are not much healthier than their deep-fried cousin, the french fry. Studies have shown that high intake of potatoes in general can lead to hypertension. This data was even more apparent among those who ate 3-4 or more servings of mashed potatoes a week.

 

Sausage

Sausages have been found to be very fatty and salty meats. A single sausage sandwich can contain over half of the recommended daily intake of sodium.

 

Mineral water

Yes this is true, mineral water isn’t as healthy as it is advertised to be. Individuals who are prone to hypertension should avoid bottled mineral water. Mineral water can contain high levels of sodium, some around 200 mg per liter. The same can be said for salt content, which is a common catalyst for hypertension and other related illnesses. If possible, stick to regular tap or bottled water.

 

Wine

Now, let me explain this one. Yes, wine has been linked to beneficial antioxidants and lowering the risk of heart disease. If you experience hypertension though, you should probably limit your consumption to around one to two glasses per day. Excessive drinking is a leading cause of high blood pressure and associated blood, heart, and kidney diseases. 

Experiencing hypertension is nothing to be ashamed of. You can still enjoy a normal life with high blood pressure, you just have to be a bit more aware of your diet!

Dr. Barbara R. 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

Healthy Low in Sugar Snacks

Snacking is a great way to keep up energy on the go throughout the day between meals. Making sure that snacks are healthy increases the benefits and reduces the risk of crashing since high sugar snacks can often have that effect. While there are many snacks available that are high in sugar, including granola bars and even candy, these often spike blood sugar and contain unnecessary additives with little nutrition to fully satisfy your hunger and keep you feeling good afterwards. Here are a few low-sugar snacks to reach for when you’re feeling peckish.

 

Low sugar snacks

 

Nuts

A high protein snack that’s low in sugar are nuts. This is a healthy snack that is great for on the go snacking. There are many different kinds of nuts so you can try many different varieties to see which you like best. Another positive to consuming nuts is that they are great for anyone trying to avoid foods high in carbohydrates. However, it’s best to remember that the healthiest to consume are the unsalted versions!

 

Seeds

For those looking for a nut-free snack which is low in sugar, try seeds. Some seeds are rich in vitamins and minerals to fortify your diet. Not sure where to start? Try sunflower seeds: they’re high in vitamin E and flavonoids, which are anti-inflammatory.

 

Cheese

A snack high in calcium and protein, yet low in sugar is cheese. Foods with high calcium help reduce blood pressure, which will also help prevent heart disease when eaten in moderation. Make sure to reach for cheese that’s unprocessed; check out your local farmer’s market for flavorful varieties to snack on with whole grain crackers.

 

Olives

Olives contain antioxidants and are anti-inflammatory on top of being low in sugar. Another plus to snacking on olives is that this snack can help regulate your appetite, which can help people who tend to overeat. 

 

Celery

A healthy, low-sugar snack that’s perfect for dipping is celery. This snack goes well with healthy dips such as hummus or nut butters. Though on its own, it is rich in vitamins and is low in calories at 14 per cup. 

 

Kale chips

Kale chips are a popular snack full of antioxidants. You can snack on kale chips in different ways. This snack also has multiple vitamins and is a heart healthy snack, which is great for people who have a family history of heart disease. 

 

Jerky

For those looking for a high protein snack that is filling, jerky is a good choice. For leaner options you can opt for turkey jerky or even fish jerky such as salmon. Make sure to get jerky without added sugar and if you’re following a low salt diet, avoid jerky all together.

 

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.