Author: Dr. Barbara Edwards | Princeton, NJ

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What Healthy Foods Fill You Up?

Diet is an important factor in a healthy lifestyle. Eating foods that make you feel good, and that are good for you, is an excellent way to improve your health. But what about when healthy foods leave you still feeling hungry? Eating the right healthy foods can help leave you feeling full for longer. Filling foods tend to have high levels of protein and fiber. Continue reading for a list of healthy foods that will leave you satisfied and energized.

Potatoes

Cooked, unpeeled potatoes, especially sweet potatoes, offer substantial nutritional value. They contain several vitamins and minerals such as Potassium and Vitamin C. Potatoes also have a high-water content and contain complex carbohydrates which digest more slowly.  Potatoes are a great option to add to a meal to make it more filling.

Eggs

Eggs are a very nutrient dense food. There are many vitamins and minerals, as well as proteins and fats, all packed into that tiny shell. The protein found in eggs contains all of the essential amino acids. Eggs make a great choice for a high protein, filling meal.

Oatmeal

Oatmeal is a high fiber food that is relatively low in calories. Oatmeal contains a very soluble fiber called beta-glucan. Oatmeal can also hold a lot of water. Due to its high fiber and water content, oatmeal can fill you up and leave you feeling full for hours.

Vegetables

Vegetables are also a high fiber food. Depending on which vegetable, you’ll get lots of different vitamins and minerals. Vegetables also often take more time to chew than other foods which can make you feel fuller. The high fiber and vitamins found in vegetables can fill you up and satisfy many cravings by helping to meet your dietary needs.

Legumes

Legumes, like peas, beans, lentils, can provide lots of protein and fiber. Legumes are relatively low calorie which allows you to eat larger quantities leading to an increased feeling of fullness. The protein and fiber from beans also help to fill you up.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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Foods That Will Give You Energy

Life can be demanding at times, so it’s important to stay properly nourished and energized. Eating well and selecting nutritious foods is key to maintaining a healthy lifestyle and avoiding that “drained” feeling. Read below to discover some delicious, energizing foods you can add to your diet.

Oatmeal

Oatmeal, a high in fiber meal, is the perfect way to start your day. With 13 grams of protein in half a cup of dry oats and nearly half the recommended dietary intake of vitamin B1, oatmeal makes an excellent, nutrient-dense option to include in your diet that will leave you feeling full and energized until lunch.

Eggs

Eggs are another healthy high-protein food to consider. Eggs are a complete protein, meaning they contain all necessary amino acids, and they provide vitamins and healthy fats – all things you need for sustained energy.

Nuts

Nuts are a great choice to add to a meal or to enjoy alone as a snack. They are high in healthy fats, vitamins, and minerals. With so many varieties, nuts are easy to add to your diet to keep you feeling satisfied and energized.

Berries

While it’s important to moderate sugar intake, berries are a great way to satisfy your sweet tooth with healthy sugars and antioxidants. Berries are a relatively low-calorie food and can give the sugary boost you need. Did you know that they’re also low in carbohydrates?

Dark Chocolate

That’s right, chocolate can be healthy in moderation! Dark chocolate is high in energizing fats, it provides antioxidants, and it has been known to lower blood pressure and improve brain function. Dark chocolate is a delicious alternative to candy bars, and it provides a great source of energy. In conclusion, small amounts of dark chocolate is good for you!

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

 

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Benefits of Doing Yoga Every Day

Exercising daily is a wonderful way to boost your health and feel energized. An excellent form of exercise that can be done in many ways with varying degrees of intensity is yoga. Practicing yoga every day has countless benefits that can lead to great improvements in physical and mental health. Whether you’re an experienced yogi or completely new to yoga, below are some benefits you could enjoy.

Increased Flexibility and Range of Motion

Many of the common yoga poses are focused on flexibility because yoga releases and lengthens the body’s deep connective tissues. Daily yoga creates muscle memory, thus continually increasing flexibility. In addition, increased flexibility leads to a greater range of motion which can help you avoid injury. The more yoga you do, the more you’ll be able to move.

Improved Mental Health (less stress, more sleep!)

Yoga is great for the body, and it is equally good  for the mind. Yoga is considered to be very grounding and mood-boosting. Connecting with your own body can even elevate your mood. Studies suggest that yoga can also be used to reduce stress and improve sleep. Practicing yoga gives your mind time to reflect and decompress, leading to a better and longer sleep.

Increased Muscle Strength and Corrected Posture

While yoga is mostly focused on flexibility, many yoga poses also build muscle strength. At first, there may be many poses that are too difficult for you, but with daily practice, your muscles can adjust and allow you to complete more advanced poses. Building your muscles is great for your health and can make you feel much more confident. Increased muscle strength also affects your posture, helping you to potentially correct your stance and reduce back pain.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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How to Volunteer Virtually

Volunteering is a great way to get involved and feel a sense of purpose. Although recent health restrictions make it difficult to go out and volunteer, there is still a way that you can help your community while protecting your health –– virtual volunteering! Continue reading to learn how and where you can volunteer virtually.

What is Virtual Volunteering?

Virtual volunteering is donating your time to assist an organization remotely through your computer or phone.  Most organizations have an application process to become a virtual volunteer. Virtual volunteering is a great way to give back to your community and sharpen your skills.

Start Locally

When beginning your search for virtual volunteering, it’s best to start local. Search online for local charitable organizations in your area, and see if any are in need of assistance virtually. If you’re having trouble finding information, reach out directly to organizations and ask if they need help. Another way to discover local volunteer opportunities is to use Facebook’s Town Hall resource and search for groups in need of virtual volunteers in your area.

Consider Established Programs

While it’s great to help local organizations, virtual volunteering conveniently allows for helping out state-wide or even nation-wide organizations. Many established organizations such as the Red Cross, the Smithsonian Institute, and the American Cancer Society are looking for virtual volunteers. Visit their websites and (if applicable) send in a volunteer application to join their teams. Additionally, you can visit VolunteerMatch to discover virtual volunteer opportunities.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Benefits of Exercising Outside

Exercising outdoors can not only improve physical health, but it can benefit mental health as well. Being confined to just your living space can take a toll on self esteem, pleasure, and enthusiasm—and breathing in fresh air can alleviate some of that stress. Here are three benefits to outdoor exercising that can open the door to a happier life in the era of COVID-19.

Vitamin D

Vitamin D is a vital vitamin that comes primarily from the sun. Being outside for 15 minutes a day can help increase vitamin D levels, which may help reduce risk of stroke, heart attack, cancer and even depression. Taking a short walk locally or going for a slow jog are simple ways to  improve vitamin D intake.

Having a Clear Mind

Being outside brings you closer to nature, which can have a calming effect on the mind and body. Take this time to focus on your thoughts and give yourself a break from the stressors of every day life. Taking hikes, or even just a few trips around the block can have positive impacts on your cardiovascular health.

It’s Free!

Everyone has access to the outdoors—even if it’s a neglected tennis court at a public park. The best part is that it’s free and usually just a few steps from home. The worry about having to walk into a crowded gym disappears and you’re exercising on your own time in the comfort of your own environment.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.