Author: Dr. Barbara Edwards | Princeton, NJ

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Recovery Tips After a Workout

Completing a workout feels so rewarding as endorphins are released to make you feel good about the work you’ve put into yourself. Working out regularly has been proven to provide both physical and mental benefits that can improve how people look and feel. However, hours or days after a lengthy workout one can have a different feeling—soreness. There are certain steps people can take after a workout that can improve recovery and prepare them for the next workout they do. Here are some tips for post-workout recovery:

Rehydrate

One of the most important aspects of working out is hydration. This applies even after the workout as muscles need to heal and replenish after intense exercise. Drinking water or even healthy drinks such as black or green tea, coconut water, and low-sugar sports drinks can help improve muscle flexibility and strength along with preventing any soreness. Try to avoid drinks that contain sugar, caffeine, or alcohol as these can cause dehydration.

Stretch

Stretching is very important when it comes to pre-workout and post-workout. Muscles after strenuous activity tend to build up lactic acid which can increase soreness and pain. Not stretching after a workout can increase these and may make the next workout more painful. Doing light workouts on days off or stretching after a workout can prevent acid buildup, boost circulation, and even remove certain toxins. Some light workouts can include walking, yoga, or swimming.

Eat Healthy

What someone eats after a workout matters. Eating healthy, whether it be a snack or a meal, is important, especially for the first 45 minutes after a workout. Foods that are best for this contain both protein and carbohydrates. These two components help with muscle recovery and recharging energy levels respectively.

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 Tips to Keeping NYE Resolutions

It’s finally 2022 and of course, New Year’s Resolutions are due. Resolutions can be daunting at first as they could be similar to past resolutions, or they could be new altogether. Whatever resolution it may be, whether it’s losing weight, learning a new language, or developing a new skill, it can be accomplished if you know how to stick with it. Here are some tips to stay on track for New Year’s Resolutions this year:

Limit Amount

Having too many resolutions at once can be demoralizing or daunting for many. Picking a select few or even one to focus on can make it easier to actually accomplish said goal instead of spreading yourself thin among many.

Plan Ahead

Developing a resolution along with a plan can do wonders for accomplishing said goal. Goals can be completed easier and quicker when a well-thought-out plan is put into place instead of going into it blind.

Start Small

Trying to accomplish a goal too quickly or all at once can lead to burnout and a stronger likelihood of abandoning the goal altogether. Completing said resolution in small steps can lead to a healthy habit of working on said goal every day and can make accomplishing a resolution easier.

Avoid Past Mistakes

Avoiding the mistakes of last year’s resolutions if this years are the same or similar can be difficult, but it’s important to identify those problems and patterns that may arise again. Remembering what went wrong or what strategies worked best can help with planning and preparing to accomplish 2022’s resolutions.

Adapt and Learn

Learning from mistakes or adapting to new challenges not only improves the odds of completing a resolution, but also builds character. Whether someone completes a resolution or not, the main benefit is that someone learns more about himself or herself and can better take on challenges in 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.dr

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Three Simple Healthy Holiday Desserts

The holidays are here, and so are the cravings that come along with it! Don’t worry, your healthy diet can stay strong despite the temptations. Indulging in dessert, especially around the holidays, doesn’t have to make you feel guilty.

Apricot Oat Bars

One healthy holiday dessert you can incorporate at your table are apricot oat bars. Oats are considered a healthy food and are super delicious when incorporated in a dessert! Since oats are amongst the healthiest grains, it’s a smart move to bake with them. They are also a reliable source of fiber, vitamins, minerals, antioxidants. What are you waiting for? Try this recipe today!

Almond Snowballs

Almonds deliver an incredible amount of nutrients and contain a high amount of monounsaturated fats, fiber, protein and various important nutrients. Almond snowballs are a simple recipe to incorporate for the holidays with a prep time of 10 minutes!

Healthy Carrot Muffins

If you remember your grandmother telling you that carrots are good for your eyes, she was right! This vegetable is rich in beta-carotene, a compound that changes into Vitamin A which helps keep our eyes healthy. Incorporating this healthy carrot muffin recipe is a no-brainer! In addition, carrots can also boost your immune system and help strengthen bones.

These are just some ideas of what can be incorporated or substituted at the holiday dessert table this year! Happy holidays and happy baking!

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.

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Three Delicious Keto Holiday Meal Recipes

The holidays can be such a stressful time with all the gifts to buy (and receive on time), decisions about who will host and who will travel, and all the other stressors that go into holiday planning. However, maintaining a healthy keto diet doesn’t have to be part of that stress this year. Here are three recipes that can satisfy cravings this holiday season. 

Cauliflower Stuffing 

Cauliflower Stuffing is a great way to stay aligned with the keto diet and enjoy a classic holiday meal. It’s a great way to pack all those amazing flavors you want during the holiday season. Similar to bread in usual stuffing, cauliflower soaks in all the flavors like a sponge. 

Baked Fresh Ham with Herbs de Provence

Ham is a great source of protein that’s key to the keto diet. When is a better time to try Baked Fresh Ham with Herbs de Provence than during the holidays? This recipe is a great way to get the protein you need and still follow your diet during your holiday dinner. 

Buffalo Shrimp Lettuce Wraps 

Buffalo Shrimp Lettuce Wraps aren’t the usual holiday meal, but why can’t they be? Shrimp is another food that is high in protein but also a great source of nutrients. Creating lettuce wraps is giving your body the nutrients it needs without giving it unnecessary calories. This might not be the most common holiday meal, but it’s a great meal idea if you want something tasty and different tasting while sticking to your keto 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.

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Healthy Holiday Meal Ideas

The holidays are a time for getting together with loved ones while enjoying a delicious meal. Holiday meals don’t have to be unhealthy to taste good. Here is a list of great holiday meal options to make that are both healthy and delicious. 

Main course

Codfish: Rich in omega 3 fatty acids codfish is a great choice to serve over the holidays for those that want to have a healthy meal. In some cultures, it’s traditional to eat seafood on Christmas eve, making codfish a traditional, healthy option during the holiday season.

Side dish

Baked sweet potato latkes: Traditional latkes are made from white potatoes, which are not as nutritious as sweet potatoes. Sweet potatoes are rich in beta carotene which is important for eye health, high in vitamin C which is essential for immune health and a great source of potassium which is important for heart health. Baking the latkes is also a healthier method of cooking than traditional frying since it involves less oil, meaning less fat is used.

Dessert

Healthy gingerbread cookies: Gingerbread cookies have healthy ingredients such as cinnamon and ginger but are often filled with unnecessary added refined sugar and flour. These cookies can be made healthier by using recipes that only have natural sources of sugar such as blackstrap molasses, raw cane or coconut sugar. They can also have added nutrients when you use whole wheat flour instead of refined wheat white flour.  

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.