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Five Outdoor Fall Activities

With fall in full swing it can be harder for some to spend some time outside as the weather cools. So here are some of the most popular fall activities you can partake in all while being outside and enjoying the beautiful scenes before all the leaves fall off the trees. 

Make a Scarecrow 

This activity is a little different. For those who are looking to do something out of the ordinary, try making a scarecrow with some friends or loved ones. Just grab some of the leaves in your yard that have fallen and stuff an old flannel shirt you have around the house, or that you can find at a local thrift store. This helps clean your yard, clean your closet and get you outside! 

Hiking

Fall is the perfect time to go out for a hike. There is less humidity than in the summer, and it is not as cold as the winter. If you are someone who loves hiking try going on one you’ve been on before and see how different it is when you go while the leaves are changing their colors. It could be like seeing a completely new place. 

Pinecone Art

Allow the season to inspire you creatively by using nature to create art. Between leaves and pinecones falling off the tree, there is so much you can do with these materials. Grab some friends and spend some time outside gathering your materials before you all sit down and see what you can create. 

Corn Maze 

If you are someone who wants a challenge, trying out a corn maze can get your brain working. Lots of farms capitalize on the season by creating a maze for people to wander through. Try and see how fast you and your group can get through it. Or challenge others to see who can get through it first! 

Pumpkin and Apple Picking

You can’t have a fall activity list without these two. These traditions have been around for centuries. Spending a fall afternoon picking out apples and pumpkins can help keep you busy even after you get home! All the time you spend walking through trying to find the perfect apples or pumpkin will cancel out any pies you plan on making! 

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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Healthy Game Day Snacks

Getting together with friends for a Sunday of pro football is a favorite day among sports fans. If you want to bring some different snacks for the upcoming get together, read on for some healthier options you may want to try out! 

Bunless Burger Bites 

Delish has a great recipe for a snack that is a burger without the bun! When you go to make the patties just break the meat off into bite-sized pieces and then cook them on a stove top in oil. Cooking these bites should take about eight minutes, and then melt a sprinkle of cheese on them. When it comes to serving, place all desired toppings on a burger, so lettuce, onion, pickle, tomato on a skewer for everyone to grab! 

Bang Bang Cauliflower 

This recipe takes a favorite appetizer, Bang Bang shrimp, and makes it vegetarian friendly. Bang Bang Cauliflower has the beloved sauce and is easy to make and can be done quickly if you are in a time crunch. You can make these your own if you want them crispy, make sure to put them back in the oven after tossing them in sauce, or leave them be if you want! 

Shrimp Cucumber Rounds

If you are someone who likes to keep things light and refreshing, you may want to try this appetizer. These shrimp cucumber rounds have a hint of Greek in them so this is perfect if you like tzatziki sauce! Make the shrimp however you desire and wrap it in turkey bacon, which is perfect for those who are lovers of bacon. The homemade tzatziki sauce paired with the piece of cucumber and shrimp will have you coming back for just one more! 

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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Healthy Vegan Snack Ideas

Going vegan doesn’t have to limit one’s palette entirely. There are still many options to choose from, whether it be from meals to everyday snacks. Healthy and natural ingredients and foods are plentiful throughout the vegan diet and knowing which flavor profiles work best together can further help to structure one’s diet. Here are a few healthy vegan snack ideas:

Fruit & Nut Butter

Fruits and nuts make an excellent combo for a healthy and nutritious vegan snack. Fruits naturally contain vitamins, minerals, and fiber while a wide variety of nuts contain protein and fiber. Some fruits to combine are bananas or apples with possible nut butter options being almonds, peanut butter, or cashews.

Trail Mix

A classic snack everyone enjoys, trail mix is a great choice. Trail mix is naturally plant based and usually contains seeds, nuts, and an assortment of dried fruit among other kinds of varieties. Most trail mixes are usually rich in protein, fiber, and a variety of natural fats. Some mixes however contain added sugar, salt and other unhealthy ingredients, but this snack can be custom made at home with minimal effort.

Edamame With Sea Salt

Edamame is another name for immature soybeans that are still in the pods. This snack is chock full of plant proteins, having around 17 grams per cup while only containing around 200 calories. Edamame can be prepared by steaming, boiling, or thawing using a microwave. Soy sauce or sea salt work best as a topping for this snack.

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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Long Term Benefits of Taking Daily Vitamins

Because of a busy schedule, it can be difficult to pack all the necessary nutrients into your diet. If you struggle with chronic health conditions that require certain elements be added to your diet daily, vitamins and supplements are so important to add to your routine. There are many reasons why people take vitamins, but vitamins have benefits you may not even know about. 

Nutritional Value 

By taking a daily vitamin or even a multivitamin you can be getting nutrition that you may not even thought of. For example, vegetarians may think their diet is healthy enough, but are often missing out on vital nutrients such as B12, iron and even magnesium. Dietary supplements can step in to fill in the gaps where the dietary choices we make are not the best. 

Reduce Mental Health Symptoms

If you are someone who suffers from anxiety or depression, there could be a connection between those mental health symptoms and how your diet is supporting your brain’s health. Improving your diet can give you more energy, which is paramount for a person coping with depression. The vitamins you are giving your body through a supplement help regulate areas of the body like the nervous system to help regulate mental health. 

Healthy Metabolism 

Taking a vitamin every day regulates the body so that it gets the same amount of nutrients. Regulating these vitamins and minerals can be good for your metabolism as it helps to create a more predictable pattern for your body to become accustomed to. A multivitamin, in addition to a healthy diet and exercising, sets you up for a healthy, vital 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.

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The Dos and Don’ts of Working Out in the Humidity

There are lots of simple pleasures in life when the weather is warm enough to spend time in the great outdoors. One of those pleasures is working out outside. In the summer this can be a little difficult in the northeast, especially when the humidity is high. So when you want to take advantage of the warm weather, read on for some tips and things to avoid when humidity is almost insufferable. 

Do: Increase Intensity Slowly 

Similar to how you always want to start your workout with a warm up, you want to start in the humidity at lower intensity. The human body needs time to adjust to the heat, so if you work out at 110% right away, this can exhaust your body quicker, and you won’t get as much out of yourself as you exercise. 

Don’t: Wear Layers

Some people believe that layering when working out helps because you sweat more. While there is some truth in this idea, this does not stand true in the humidity. You will already be sweating enough that loose and light clothes are more appropriate. The last thing you want to do is pass out because of how you’ve dressed for your workout.

Do: Hydrate Properly 

Before heading outside, remember to properly hydrate your body well before the workout. This can help you regulate your body temperature. Remember to hydrate regularly throughout the workout so that your body is able to replenish the fluids it is losing while you are sweating. Having a sports drink on hand is also helpful to replace electrolytes lost as you sweat. 

Don’t: Ignore Your Body 

Working out can lead to fatigue and sore muscles, this is a given. Though if you are new to physical activity or you feel your body is reacting differently than normal, you may need to take a break. There are many heat related conditions like heat stroke and exhaustion that’ll cut your workout short, so if something your body is trying to tell you something, listen! 

When the weather is nice enough to workout outside, take every opportunity to do it. A gym workout, however nice your gym may be, can never compete with the serene feeling of being in nature. When you want to take advantage, make sure you know the way to workout during humid days safely. 

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.