Category: Health

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Post-Workout Healthy Snacks

Whether it’s going to the gym, taking a walk, or going for a jog, the steps we take after we’re finished exercising is just as important as the workout itself. For example, in addition to stretching before and after a physical exercise, eating healthy foods is a necessary piece to the puzzle in living a healthy lifestyle. Follow along to read the benefits of post-work out eating, healthy snack ideas, and ways to prepare those snacks.

 

Benefits of eating post-workout

When you work out, you not only burn fat and calories, but you also can deplete nutrients and become dehydrated. Making sure to replenish what you lose from working out will help you recover faster and reduce potential soreness afterwards. Eating foods high in water is important to replenish the hydration you sweat when working out. Consuming high-protein foods will help heal the tears in muscles from working out. High electrolyte foods and supplements will  restore these essential minerals lost during exercise. Healthy post-workout snacks you can try include fruits, nuts, seeds, vegetables, and yogurt.

 

Healthy post-workout snacks

Healthy foods high in water content that help increase hydration after working out include watermelon, cucumbers, cantaloupe, strawberries, peaches, oranges, grapefruit, bell peppers and celery. Healthy foods high in protein such as nuts and seeds are great foods to snack on after exercise to aid in repairing and building muscle. In order to avoid sugary electrolyte beverages, consider consuming foods high in electrolytes such as spinach, kale, bananas, raisins and yogurt.

 

Ways to prepare post-workout snacks

You don’t need to cook a full meal after a workout. Try eating post-workout snacks either in their raw form or in a smoothie. Seeds and nuts can be eaten raw, or as a seed/nut butter spread on a carbohydrate-rich base, or added into a smoothie in place of a protein powder. “Ants on a log”, a childhood snack, is a fun, classic way to combine protein, electrolytes and a high-water content all in one simple snack. All that is needed is celery with nut or seed butter spread on top with raisins placed on the buttery spread to make a fun, healthy treat for your post-workout snack.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Summer Recipes for Summer Days

Planning healthy meals can help break up the dog days of summer. These warm months welcome new foods that can enhance your diet. But eating the same thing every day can become boring and stale. So, while summer is still in the air, here are some healthy recipes to share with friends and family.

Grilled Shrimp and Avocado Salad

A salad on a nice summer day can be very refreshing and it is quick and simple to make. Shrimp and avocado go really well over a nice salad. This recipe calls for ten shrimp, half an avocado and an orange. This recipe starts at 297 calories, with just those ingredients. But you can add anything to make this salad your own. Adding some lime on top or a little citrus vinegar dressing will help make it stand out and make it your own.

Pineapple Salsa Grilled Chicken

To really change up the dinner table on a summer night, try this recipe for grilled chicken. This recipe from delish includes a source of protein and adds a bit to grilled chicken. The sweet freshness of the pineapple will punch up the flavor. This simple recipe is great for someone just learning how to cook; the prep time is just ten minutes.

Carrot, Date and Feta Salad

Salad can be paired with every meal in the summer, but it can grow boring. So, to switch it up here is a different type of salad from Food Network. This salad has only 121 calories and it contains: carrots, dates, feta, almonds, cilantro, lime, olive oil, honey, and salt. There are many ways to eat this. It can be eaten on its own, over a burger or sandwich, or as a side. Either way, this adds color to a dinner table and is a refreshing salad people are not used to.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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Five Easy & Healthy Poolside Snacks

Swimming is a great activity to keep you fit this summer. With this activity, you might find yourself hungry after you make your way out of the pool. These are five healthy snacks for you as you sit and relax in the backyard.  These snacks are not just for kids, but they can be great for adults as well. These snack ideas are not only healthy but filling enough to give you the energy needed to swim, run, and play on a long summer day!

Apple Pops

For apple pops you will need to start off by cutting apples into wedges.  Then, spread peanut butter on them; try choosing an organic peanut butter option. Then, insert a popsicle stick.  By keeping the apple covered it will protect the apple from turning brown. The peanut butter is also a delicious filling food. Worried about peanut allergies? Swap it out with another delicious nut butter like almond or sunflower seed butter.

Boiled Eggs and Veggie Sticks

This delicious snack is packed full of protein. Hard boiled eggs are easy to take to the poolside and are filling.  Veggie snacks is a great side for the eggs. These veggie sticks can be eaten by themselves or with a side of hummus. You can even add some left-over peanut butter from before.

Frozen Grapes

Not only are grapes sweet, but they are also refreshing. For this snack, all you have to do is put some grapes in the freezer and let them sit overnight. This is the easiest poolside snack to have.

Blueberry Muffins

Blueberry muffins do not always have to be eaten for breakfast. Homemade muffins can be a good to snack when sitting by the pool since muffins are filled with healthy carbohydrates and are sure to give you the energy needed to swim. Be sure to make these ahead of your day by the pool. Freeze them and when you are ready take them out. This snack is sure to have you wanting more. Try a recipe with a low sugar content when baking your own muffins.

Cheese and Carrot Sticks

This is a great snack option.  Cheese and carrot sticks are great to bring to the pool because they are fast and easy. You can use the leftover veggie sticks or apples to go along with this tasty snack. Crackers are a good addition as well. Pair with a store-bought cheese platter or cheese sticks.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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The Best Fresh Vegetable Side Dishes

Side dishes complete a meal. They not only fill people up more, but they also supplement nutrients that people might miss out on in their main entree. With the mail course often focusing on protein, vegetables make up most popular side dishes. Side dishes are versatile and customizable, great for bringing to family gatherings. Here are some creative and healthy side dishes that utilize fresh vegetables:

Garlic Parmesan Roasted Potatoes

Potatoes are naturally both very healthy and filling but are often cooked using unhealthy methods. Garlic parmesan roasted potatoes are an excellent side dish as they provide a great mix of flavor and nutrients that one might otherwise miss out on. Garlic and cheese roasted together make a tasty combo that everyone can enjoy. Tip: avoid relying on parmesan cheese for flavor and instead punch up the garlic for a healthier recipe.

Roasted Vegetables

This option, being a more practical and easier recipe, is very versatile with whatever you might be cooking for dinner. Choose any kind of combo of vegetables to create a more tender and flavorful side dish containing however many of your favorite summer vegetables.

Baked Zucchini Fries

Anyone who is a french fry connoisseur can make their own healthier version with zucchini instead of fried potatoes. They are baked, not fried, to provide  a healthier alternative that is both flavorful and low on calories per serving.

Honey Glazed Baby Carrots

Carrots are a great source of vitamins, fiber, and antioxidants that can be combined with a sweet topping. Honey glazed baby carrots are an easy side dish that is both sweet and healthy that can be made in as little as fifteen minutes!

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.

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How to Entertain Guests When Socially Distancing

Although it seems as if life is finally getting back to normal in the wake of Covid-19, this may not be the case for everyone, including some of our own neighbors right here in the U.S. People that are old, sick, or immunocompromised still run the risk of experiencing severe and potentially fatal symptoms if they contract the lingering virus, so it’s important to keep other people’s fears and comfort levels in mind if and when you decide it’s time to start hosting gatherings again. Keep reading for some tips on how you can entertain guests as safely as possible when social distancing this summer, while still making sure everyone has a good time.

Start Small

Again, it’s important to keep in mind that even though many Covid-19 gathering restrictions have been eased or lifted in recent months, some people are still worried, and they have every right to be. When entertaining guests this summer, it’s best to start small: invite only a handful of close friends, family members and neighbors, and make sure they know not to bring any additional people without asking first. It also might be a good idea to set boundaries with your guests before they arrive. If you’re not comfortable with something (or vice versa), make sure this is communicated openly before the gathering or set ground rules when you send out the invitations.

Food and Service

Another certainty of Covid-19 is that, for now at least, the age of high-touch food buffets is over. Instead, consider asking your guests to bring their own food, prepare disposable meals for each person beforehand, or just have everyone buy their own takeout meal. While any experienced host can relate to wanting to tend to their guest’s every need, especially in a friendly, personal way, it’s better to play it safe and allow party-goers to fetch themselves a soda this summer, in order to minimize direct contact.

Socially Distant Activities

The biggest advantage to hosting socially distant guests this summer is that the warmer weather allows for more activities outdoors, which is the ideal location for any gathering in the foreseeable future. Some popular outdoor activities that could easily accommodate social distancing include marshmallow-roasting by the firepit, a follow-along painting workshop (make that a paint and sip night for the adults!), or a karaoke party where one or two people go up at a time. It’s been a rough year and a half for everyone, so do your best to keep the atmosphere light and reassure your guests that, despite the unusual circumstances, they are welcome and wanted.

Dr. Barbara Edwards, a Princeton MD is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health, providing quality care to uninsured and under-insured New Jersey residents in Mercer and Middlesex counties.