Author: Dr. Barbara Edwards | Princeton, NJ

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5 Great Low Sodium Recipes

Finding great, low-sodium recipes can be time consuming and discouraging, but they are out there. Being conscious of your sodium intake in your daily diet is important because consuming large amounts of salt can result in heart problems. Having high blood pressure, also known as hypertension, can lead to more serious cardiovascular issues like an increased risk of stroke and heart attacks. Other health risks that come along with high sodium levels in the body include water swelling in places like the ankles and legs. Congestive heart failure can occur as well, within people who have pre-existing cardiovascular issues. The Dietary Guidelines for Americans recommends that we limit our sodium consumption to less than 2,300mg per day, or about 1 teaspoon of salt. Below are 5 delicious low-sodium recipes that are not only heart-healthy but will also satisfy those taste buds!

1. Berry Yogurt Cup

With this light, refreshing yogurt recipe, you’ll be wanting to wake up earlier to get your hands on it. The fresh berries blend perfectly with the plain yogurt, making it a great, easy breakfast meal.

Sodium Content: 29mg per serving

Find the recipe here:

https://www.tasteofhome.com/recipes/berry-yogurt-cups

2. Southern Pecan and Apple Salad

This tasty salad will become your go-to lunch meal. The pecans and apples will add crunch to every bite and will leave your taste buds wanting more. The salad includes both sweet and savory flavors, satisfying everyone’s cravings!

Sodium Content: 28mg per serving

Find the recipe here:

http://www.health.com/health/recipe/0,,10000002011076,00.html

3. Oven-Baked Salmon

Nothing screams heart-healthy more than freshly baked salmon. Salmon contains a variety of necessary nutrients that also benefit the body. One piece of salmon is packed with protein, vitamin D and omega-3 fatty acids. Omega-3 fatty acids are important not only when it comes to maintaining a healthy heart but also aid in regulating blood pressure.

Sodium Content: 170mg per serving

Find the recipe here:

https://www.foodnetwork.com/recipes/oven-baked-salmon-recipe-1911951

4. Baked Chicken and Rice

This recipe is so simple, yet a favorite to many. No one will even know how healthy this dish really is because it tastes that great. The chicken is packed with protein and is low-fat at the same time, making it great for those who are trying to eat heart-healthy.

Sodium content: 266mg per serving

Find the recipe here:

https://www.thespruce.com/baked-chicken-and-rice-2246418

5. Peanut Butter Blossom Cookies

There is no better way to end the day than with a delicious cookie in hand. These peanut butter blossom cookies are both sweet and savory, making them the perfect treat. Low in sodium, you can even have 2 of these cookies and you’ll be going to sleep guilt-free.

Sodium content: 16.7mg per serving

Find the recipe here:

https://www.hackingsalt.com/low-sodium-peanut-butter-blossom-cookies/

Dr. Barbara Edwards, Princeton doctor internal medicine practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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Volunteer Opportunities in the Princeton Area

PrincetonNJ

By volunteering, you will discover all the benefits, both for the volunteer and for the community. Being a volunteer has personal benefits which include skill development, improved quality of life and making contacts for future possible employment. The list goes on, but volunteering can also be overwhelming if you don’t manage your time effectively. Some go overseas to volunteer in other countries and stay for weeks, but if it’s your first time volunteering it can be better to start off a few days at a time, for just a few hours. That’s why volunteering locally is a perfect way to start giving back. Since I practice near Princeton, NJ, here are some ideas of places to volunteer in the Princeton area:

The Watershed
The Watershed is an organization in central New Jersey with a mission of keeping water clean, safe and healthy. They are constantly looking for people who are willing to volunteer. By volunteering at The Watershed, you could help by clearing brush, feeding their animals, helping out with office work, staffing the front desk or assisting at one of their events. No matter if you enjoy the great outdoors, or to be in an office, there is a wide range of opportunities to choose from.

TASK – Trenton Area Soup Kitchen
TASK is a non-profit organization with a mission to feed the hungry in the Trenton area. TASK truly depends on the help from volunteers. They have volunteer opportunities both on-site and off-site. By being an on-site volunteer, you get to help prepare and serve food. Since offers different programs for all ages, families can find ways to give back to the Princeton community. If you don’t have the ability to be on-site, you can still prepare and drop off lunch and dinner.

Arm in Arm
Arm in Arm is a non-profit organization which welcomes more than 4,000 families to their food pantries. Families in the Princeton area turn to Arm in Arm for food and financial support, and they also work with prevention of homelessness with on-the-job training and job search mentoring. Depending on your interests and goals, there are different areas in which you can help. Help out in the pantry by providing healthy food for families or working in the garden. You could also help the families find work and financial stability by being a Job Trainee Mentor, or conduct mock job interviews. If you feel like you have a special skill you think would benefit the families, feel free to contact them.

Everything you can do is highly appreciated, whether it’s donating a pair of socks to a shelter or serving food in a soup kitchen for a couple of hours. It’s important work like this that will keep these valuable non-profit organizations going.

Dr. Barbara Edwards, Princeton doctor internal medicine practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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4 Best Days of the Year to Volunteer

Dr. Barbara Edwards - Volunteer

If you’ve been searching for a pocket of time to give back, it can be difficult given all the commitments you need to tend to in your day-to-day life. However, it’s important to keep in mind that there are times throughout the year when volunteer days are celebrated and encouraged. In order to plan ahead, here are some holidays to circle on your calendar that make setting aside time for volunteering a little bit easier:

Martin Luther King Day (Third Monday in January)

To honor Dr. King’s legacy, the third Monday in January has been set aside as a day of service for all Americans. Many employers observe this holiday by offering employees the day off, giving them the opportunity to be of service to their communities. This day was established as a day of service in an official capacity in 1996, and many presidents since then have carried out the tradition of volunteering in underserved communities on that day.

Spring Break (Mid-March)

Many families take advantage of the fact that kids get a week off in Spring by taking a family vacation. Plan to do something different this year by taking the family on a mission trip! This way, you can get away from the buzz of everyday life while still learning valuable lessons about giving back to others who are less fortunate. There are countless organizations that organize trips around Spring Break to take advantage of this.

Thanksgiving (Fourth Thursday in November)

Starting a tradition of volunteering on Thanksgiving Day, or even the night before, is a great way to practice gratitude and provide a meal for those in need at a time that is especially meaningful. The holidays should be a time of love and generosity, and getting the whole family involved can multiply your impact. Donating some of the ingredients you’re using in your thanksgiving dinner to a food bank is a great way to give back as well.

National Day of Service and Remembrance (September 11th)

Launched in 2002, the nonprofit established to remember and honor the fallen on 9/11/2001 announced that 9/11 would be used not just as a day of reflection, but also to be of service. It celebrates the memory of those selfless first responders who stepped up in response to the attacks. Visit 9/11day.org to explore volunteer opportunities near you.

Dr. Barbara Edwards, Princeton doctor internal medicine practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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Penn Medicine Princeton Medical Center – Bristol-Myers Squibb Community Health Center Accept $10,000 Donation

As an Internist at Penn Medicine Princeton Health Physicians at the Penn Medicine Princeton Medical Center, I’m fortunate to also be the Medical Director of the Bristol-Myers Squibb Community Health Center. Recently, we accepted a generous donation from the Provident Bank Foundation to support our Diabetes Program at the Health Center.

A Bit About Bristol-Myers Squibb Community Health Center

For those who are uninsured or underinsured, getting sick is more than just a quick trip to the doctor’s office. These individuals can end up with medical bills they may be unable to pay, and as doctors, we want to provide quality care regardless of insurance status. The mission of the Bristol-Myers Squibb Community Health Center is to provide comprehensive healthcare to those uninsured or underinsured in the communities of Mercer and Middlesex Counties. We also put a focus on providing mental health services for patients whose physical illnesses can be worsened by mental health issues.

Diabetes Program

The Diabetes Program at our health center empowers diabetic individuals in our community to maintain control of their disease through education, diet and exercise. Diabetes is a serious medical condition for millions throughout the country which causes blood sugar to spike, and must be closely monitored. In our program alone, there are over 500 patients enrolled with that number expected to rise.

We are incredibly grateful to the Provident Bank Foundation, who has granted more than $22 million over the years to nonprofits and institutions who work to build more resilient communities.

Dr. Barbara Edwards, Princeton doctor internal medicine practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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Volunteering with Babies in the Hospital

Volunteer “baby cuddlers” are starting to be recruited by hospitals all over America. In an effort to help calm babies in the neonatal intensive care unit, volunteers are able to hold, cuddle, feed and change diapers of the hospital’s tiniest patients. When a baby is born premature, parents face one of the most difficult situations imaginable—having their baby stay in the hospital, sometimes for months on end. Often, parents cannot be there every moment of everyday to hold their newborn, which is where volunteer cuddlers come in.

Babies need human contact to help their brains develop. A 1998 study showed a program similar to volunteer cuddling helped babies form better sleep habits, focus, and coping mechanisms for anxiety later in life. Maternal contact has been studied as an important instinct throughout the mammalian class in the animal kingdom.

To volunteer with babies in the hospital, there is a lengthy application process, a background check, and required vaccinations. Every hospital is different, and you’ll need to follow their requirements in order to be considered. However, these programs are extremely rewarding and make an immense impact on the life of the newborn, as well as their family. To find baby cuddling programs in New Jersey, see a compiled list here.

If you are not able to volunteer with babies in the hospital, but still want to find ways you can help, you can always participate in hat making programs with a local knit or crochet club. Gifting hats to newborns in the hospital, especially when temperatures drop, is great way to offer a baby a warm welcome to the world. Softer “baby” yarns are available at many craft stores.

I compiled more information about this topic with more baby cuddling volunteer opportunities in the New Jersey area at my blog post entitled, “Benefits of Being a Baby Cuddler“.

Dr. Barbara R. Edwards is a doctor of Internal Medicine in the Princeton, New Jersey area – practicing at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.