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Five Ways To Eat Right During The Holidays

When it comes to the holidays, many people who are trying to eat healthy may find it hard to do so with all the sugar packed into our favorite holiday recipes. Though it may be challenging, it is possible so keep reading for a few tips to make sure you stay on top of your healthy habits.

Moderate Portions

There’s nothing wrong with indulging in a delicious holiday meal every so often, though the key is not to over indulge for every meal. Keep portion sizes in mind so you can still enjoy your favorite food without feeling uncomfortably full. When holiday dinners are full of foods that are unhealthy, strive for balance in your other meals by incorporating nutrient and protein rich meals, and don’t forget how important fiber and probiotics are. The holidays may make you feel like you have an excuse to skip your regular exercise, but this routine will help you stay on track during the holidays and into the new year.

Eat Slowly

This tip isn’t just for the holidays, but year round. When you are starving it’s easy to eat fast, but this leads to overeating. By being conscious of taking slower bites you will find yourself becoming full faster! Chewing food slowly enables you to enjoy what you’re eating for a longer period of time.

Avoid Alcohol

While attending a holiday party try to limit your alcohol intake. Choosing a seltzer, water or low calorie juice can be a good substitution for calorie-dense alcohol. If you decide to drink alcohol, consider making every other drink a healthier choice that’s alcohol-free to avoid over indulging.

Socialize

Take advantage of your time spent seeing distant family members. The busier you are talking to people can help to keep you away from the finger food that’s easy to subconsciously snack on. Many over eat when they are anxious, so try sticking near those family members who bring you comfort and find a spot away from the unhealthy appetizers.

Don’t Go Out on an Empty Stomach

If you were to eat something light before heading out for festivities you will not be as tempted to binge eat the food that is there. Be in control and mindful of your choices when it comes to holiday eating, eat when you’re hungry not just because the food is there.

 

Remember this is the most wonderful time of year. Struggling with staying healthy is normal during this season so don’t be so strict with your limits, just be overall conscious and you will have a healthy holiday season!

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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Signs You Are Overworking Yourself

Work is part of being a productive member of society. Work can be anything from school work, work for one’s job, or domestic work within the home. While work is important for growth and keeping oneself busy, doing too much of it can be bad for one’s physical and mental health. Often people don’t know or realize that they are overworking, but there are symptoms to look out for. Here are some signs someone is overworking themselves:

Trouble Stopping

People who work too much often feel as though they have to keep working and are always responsible for some sort of a work-related task. This can take the form of being on work devices for too long or even being on them over the weekend or on break. Not taking breaks or taking days off for the weekend can have a huge impact on one’s mental health.

Working Overtime Regularly

There are times when working overtime is necessary for getting a project or assignment done. However, working weekends or the evenings regularly is not a healthy habit to have. Even if one is getting compensated for working overtime, the long term effects can become a huge detriment. Burnout is common amongst people who take on overtime shifts as well as amongst students.

Constant Distraction

People who feel overworked may get constantly distracted or become more easily distracted. Being overworked and stressed out can cause people to think about and over analyze their short and long term work. Constant stress can disrupt thinking processes which can lead to further distraction.

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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Why You Should Stretch After Working Out

The physical and mental health benefits of working out cannot be overstated—exercise is vital to living a long, healthy life. Besides exercising, there are certain items before and after a workout that should be included in the routine, such as stretching. While some may think stretching is optional, it is highly recommended as it can provide even more benefits to a workout routine. Here are some benefits to stretching after a workout:

Increased Flexibility

Flexibility is perhaps one of the most important parts of stretching after exercising. It helps bring muscles back to their resting state to make them less stiff and more flexible. Doing this can prevent injury afterward and can improve muscle soreness. What’s also great about this is that there are countless stretches one can do for different muscles and body parts depending on the routine.

Blood Circulation Improvement

Naturally, blood is pumped faster to the heart during strenuous workouts. Stretching post-workout lets the body cool off while returning the heart to its normal state and normal beat rate. Improved blood circulation allows muscles to repair and recover to prevent soreness and other kinds of injury.

Increased Energy

While working out by itself does the job of increasing energy levels, stretching afterwards does so, too. As the body is cooling off, endorphins, known as“happy” chemicals, are released from the brain. Stretching aids in cooling the body down and therefore promotes endorphin production post-workout.

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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Reasons to Listen to Inspirational Podcasts

How often do you hear someone saying, “I was listening to this podcast…” in conversation? With the days of radio past their prime, podcasts are in a renaissance with topics delving into every corner or a person’s interests. Many influencers and celebrities have hopped on this trend, hosting podcasts for the public to consume. There are many doctors and psychologists that have founded their own podcasts in which they help with motivation and inspiration. Here are some reasons why you should listen to an inspirational podcast the next time you put your headphones on. 

Connections

In our society, many of us miss out on some of the social interactions that fulfill us. If you’re starting to feel lonely, try including an enjoyable podcast into your routine that lifts your spirits. Real people are sharing their stories that you can relate to and connect with. This can help validate feelings and uplift your mood.. It can help you feel better knowing that someone else was able to make it through tough times, and you can feel inspired and motivated that you will too. 

Relaxation 

Everyday life can become stressful and finding new ways to relax can help you unwind after a packed day. Spending time listening to an inspirational podcast can be the way to go. Most have calming music in the background and can even be a form of meditation. Intentional relaxation can result in an improvement in your overall mood, sleep patterns and your focus. Start your day with a short 10 minute inspirational podcast and see if there is a difference in your performance or mood at work! 

Learning New Things

Podcasts can be educational, so if you are listening or even have them on in the background as you do busy work, you may hear some helpful information. You can gain knowledge on moving up in your career or dealing with uncomfortable situations. Utilizing tips and tricks you hear from podcasts can help you in other aspects of your life and give you a new outlook on your own. 

Podcasts are easy to find and listen to so if you are looking for something positive and different try listening to a podcast. You have the potential to learn new mental health techniques and work on improving yourself. 

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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Quick & Easy Back to School Snacks

With a new school year in full swing now, get in a better habit of preparing healthy after school snacks. While it’s easy to let the kids grab a bag of chips when they drop their backpacks off by the door, a healthy snack habit is one they can carry with them into adulthood. If you are looking for some snacking inspiration read on for some new snacks to try either after school or in their lunches! 

Frozen Yogurt Bark 

What you need for this snack is plain greek yogurt, maple syrup, vanilla, berries of your choice (strawberry and blueberries are popular) and unsweetened coconut flakes. You will need to stir the yogurt, maple syrup and vanilla. Then you spread this out on parchment paper and press the berries in with sprinkled coconut, then freeze for three hours and break apart to serve. Try making it the night before to give it enough time to freeze! 

Mini Pizzas

Make this a cute, fun treat in your child’s lunch in just 20 minutes. You make these pizzas like you make any traditional pizza but place pieces of dough into a muffin pan to make them tiny. However, make sure to spray the pan to avoid a mess. You can top these with any toppings you desire or keep them plain. Bake them for 8-10 minutes at 400 degrees, a quick treat from a classic favorite. 

Nutty Butterflies 

This snack changes the classic “ants on a log” snack that people are very familiar with, and this is healthy too! Take some peanut butter and spread it through a celery stick and use two pretzels to make the illusion of wings. You can even take it a step further and add some edible eyes with raisins to make it fun. Follow the recipe to make your own bug picnic snacks! 

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.