Author: Dr. Barbara Edwards | Princeton, NJ

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Benefits of Exercising in Cold Weather

woman stretching outside in the cold

The winter months are right around the corner, and although the cold may make us want to stay inside and cuddle up on the couch, it’s important to still fit exercise into our daily routines. Exercising in any weather is important, but did you know that exercising in the cold is especially beneficial to your overall health? Here are some of the benefits that cold-weather exercise can give you.

  1. Vitamin D

Winter means shorter days and less sunlight which can cause a lack of vitamin D. Vitamin D is important for healthy bones and can reduce the risk of diabetes and cancer. Exercising outside in the daylight can give you the small dose of sunlight that your body desperately needs in the wintertime.

  1. Boosts Immune System

Winter is when the flu and cold season is at its peak. Exercising a little bit every day can help boost your immune system and fight off colds and the flu.

  1. Shivering Burns Calories

People expend five times more energy when shivering than when resting. Shivering helps to burn more calories and if you are exercising while shivering, you will burn more calories than if you were exercising in warm weather.

Dr. Barbara Edwards, Princeton 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.

Source: AccuWeather

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Why Employers Want to See Volunteerism on Your Resume

two people discussing a resume

Companies receive countless amounts of resumes a year and it’s easy to start to blend everyone together. One way that interviewees can stand out above the rest is through volunteer experience. Although volunteerism may not seem as important to include on a resume as employment or education, here’s some reasons why you may want to consider putting this on your resume.

Shows Desirable Personality Traits

If you are someone who thinks volunteerism is important, then chances are that you have personality traits that are valuable to a company. Personality traits such as compassion, patience, enthusiasm, and devotion show companies that you have the ingredients of a good employee.

Hard and Soft Skills

Like job experience, volunteerism can give you many hard and soft skills. Skills such as communication, teamwork, problem-solving, and leadership are all positive attributes in the eyes of an employer and can be acquired through volunteerism.

Globalization/Culture

Volunteering allows you to interact with a wide variety of people from many different backgrounds, especially if you volunteer abroad. Volunteering abroad shows that you are open to new culture and can adapt well to different environments. These are important skills that employers like to see.

If you are interested in volunteering, contact your local humane society, food bank, or retirement home to see if they are accepting volunteers. You can also search online for local or abroad volunteer opportunities.

Dr. Barbara R Edwards, Princeton 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.

Source: Her Campus

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5 Healthy Snacks

raw nuts

Snack options are always tough when you’re trying to be healthy. For those on the go, it may seem impossible to avoid reaching for snacks with high sugar and salt which is why it is strongly suggested to prepare snacks at home before venturing out for the day. Here are some healthy, mess-free snack options ideal for your car, desk, or anywhere else:

1. Mixed Raw Nuts

Mixed raw nuts are a great source of fat, fiber, protein, and vitamin E. Cashews, almonds, pistachios, and walnuts are just a few options that require almost no preparation for easy consumption.

2. Boiled Eggs

Eggs aren’t just for the morning, boil them for about 7 minutes and bring them on-the-go. This low-calorie snack has about 5 grams of protein with ‘healthy fats’ known to lower your LDL (bad) cholesterol.

3. Protein Shakes

There are plenty of ingredients you can put into protein shakes and a large assortment of pre-made drinks to choose from if you’re in a hurry. If you choose to make your own, consider adding whey protein powder, liquids like soymilk or almond milk, and an assortment of fruits such as bananas, strawberries, and apples. This snack is popular among those looking to build muscle with lots of vitamins and minerals.

4. Dried Fruit

Instead of worrying about the temperature of regular fruit and where to store it, pre-packed dried fruit with no added sugar is a great alternative. You can go for blueberries, blackberries or cherries (great for antioxidants), just to name a few.

5. Seeds

Seeds are known for having high levels of fiber with the ability to lower blood pressure and blood sugar. Some great seeds to turn to are flax, hemp, chia, and sesame seeds.

Dr. Barbara Edwards, Princeton 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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What To Know About the Keto Diet

healthy food for keto diet

The ketogenic diet has continued to gain popularity as one effective way to lose weight. Like any diet, this approach to eating may or may not be for you and you should consult a medical professional before making any significant dietary changes. It is always recommended to pair diets with workout plans to supplement weight loss.

How The Ketogenic Diet Works

The ketogenic diet is a low-carb, high-fat diet. The goal is for your body to enter ketosis, a state where your body will start to break down protein and fat, thus causing the individual to lose weight.

Benefits

This diet has been used to manage conditions like epilepsy, diabetes, and metabolic syndrome. Because body fat is linked to various diseases, successful weight loss from this diet can improve heart health, decrease the risk of cancer, and acne. Some studies show that the ketogenic diet may lead to better cognitive function while preventing Alzheimer’s or Parkinson’s disease.

Potential Drawbacks

For long term use, minimal research has been done on the effects of this diet. Long term users may suffer adverse health effects or struggle with keeping the weight off. Being in ketosis for too long may put you at risk for entering ketoacidosis (high levels of acid in the blood) which can become life threatening. Because carbohydrates are a main food group, largely excluding them from your diet may create deficiencies.

Dr. Edwards, Princeton 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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Key Concepts For A Heart Healthy Diet

watermelon slice

Following a heart healthy diet is essential to preserving your mind, preventing disease, and keeping your body active. Maintaining a balanced diet that’s good for your heart requires practice but is extremely rewarding.

Choosing Calories Wisely

For the average adult, 2,000-2,500 calories are needed daily to maintain a healthy weight, although this number may vary based on characteristics such as height, gender, and age. Within this calorie range, it is important to get in all the vitamins and nutrients you need for the day. Keeping track of all food intake is essential to track what you’re properly including in your diet and potentially missing out on. This provides the opportunity to replace unhealthy foods with more nutritious options.

Foods To Avoid

For a heart healthy diet, it is necessary to avoids foods which contain high amounts of sodium, saturated fat, and sugar. Regular intake of these foods contributes to risk of heart disease, diabetes, and cancer. Here are a few foods to avoid for a healthy heart:
• Red meats
• White bread
• Fried chicken
• Canned soup

Foods To Eat

For optimal health, it is recommended to only consume fresh and natural food. At the base of a heart healthy diet, you’ll find fruits and vegetables, whole grains, and protein. Here are a few great foods to add or continue to eat in your diet:
• Salmon
• Berries
• Spinach
• Oats

Dr. Edwards, Princeton 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.