Category: Health

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What Healthy Foods Fill You Up?

Diet is an important factor in a healthy lifestyle. Eating foods that make you feel good, and that are good for you, is an excellent way to improve your health. But what about when healthy foods leave you still feeling hungry? Eating the right healthy foods can help leave you feeling full for longer. Filling foods tend to have high levels of protein and fiber. Continue reading for a list of healthy foods that will leave you satisfied and energized.

Potatoes

Cooked, unpeeled potatoes, especially sweet potatoes, offer substantial nutritional value. They contain several vitamins and minerals such as Potassium and Vitamin C. Potatoes also have a high-water content and contain complex carbohydrates which digest more slowly.  Potatoes are a great option to add to a meal to make it more filling.

Eggs

Eggs are a very nutrient dense food. There are many vitamins and minerals, as well as proteins and fats, all packed into that tiny shell. The protein found in eggs contains all of the essential amino acids. Eggs make a great choice for a high protein, filling meal.

Oatmeal

Oatmeal is a high fiber food that is relatively low in calories. Oatmeal contains a very soluble fiber called beta-glucan. Oatmeal can also hold a lot of water. Due to its high fiber and water content, oatmeal can fill you up and leave you feeling full for hours.

Vegetables

Vegetables are also a high fiber food. Depending on which vegetable, you’ll get lots of different vitamins and minerals. Vegetables also often take more time to chew than other foods which can make you feel fuller. The high fiber and vitamins found in vegetables can fill you up and satisfy many cravings by helping to meet your dietary needs.

Legumes

Legumes, like peas, beans, lentils, can provide lots of protein and fiber. Legumes are relatively low calorie which allows you to eat larger quantities leading to an increased feeling of fullness. The protein and fiber from beans also help to fill you up.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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Foods That Will Give You Energy

Life can be demanding at times, so it’s important to stay properly nourished and energized. Eating well and selecting nutritious foods is key to maintaining a healthy lifestyle and avoiding that “drained” feeling. Read below to discover some delicious, energizing foods you can add to your diet.

Oatmeal

Oatmeal, a high in fiber meal, is the perfect way to start your day. With 13 grams of protein in half a cup of dry oats and nearly half the recommended dietary intake of vitamin B1, oatmeal makes an excellent, nutrient-dense option to include in your diet that will leave you feeling full and energized until lunch.

Eggs

Eggs are another healthy high-protein food to consider. Eggs are a complete protein, meaning they contain all necessary amino acids, and they provide vitamins and healthy fats – all things you need for sustained energy.

Nuts

Nuts are a great choice to add to a meal or to enjoy alone as a snack. They are high in healthy fats, vitamins, and minerals. With so many varieties, nuts are easy to add to your diet to keep you feeling satisfied and energized.

Berries

While it’s important to moderate sugar intake, berries are a great way to satisfy your sweet tooth with healthy sugars and antioxidants. Berries are a relatively low-calorie food and can give the sugary boost you need. Did you know that they’re also low in carbohydrates?

Dark Chocolate

That’s right, chocolate can be healthy in moderation! Dark chocolate is high in energizing fats, it provides antioxidants, and it has been known to lower blood pressure and improve brain function. Dark chocolate is a delicious alternative to candy bars, and it provides a great source of energy. In conclusion, small amounts of dark chocolate is good for you!

Dr. Barbara Edwards, a Princeton M.D. 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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Benefits of Exercising Outside

Exercising outdoors can not only improve physical health, but it can benefit mental health as well. Being confined to just your living space can take a toll on self esteem, pleasure, and enthusiasm—and breathing in fresh air can alleviate some of that stress. Here are three benefits to outdoor exercising that can open the door to a happier life in the era of COVID-19.

Vitamin D

Vitamin D is a vital vitamin that comes primarily from the sun. Being outside for 15 minutes a day can help increase vitamin D levels, which may help reduce risk of stroke, heart attack, cancer and even depression. Taking a short walk locally or going for a slow jog are simple ways to  improve vitamin D intake.

Having a Clear Mind

Being outside brings you closer to nature, which can have a calming effect on the mind and body. Take this time to focus on your thoughts and give yourself a break from the stressors of every day life. Taking hikes, or even just a few trips around the block can have positive impacts on your cardiovascular health.

It’s Free!

Everyone has access to the outdoors—even if it’s a neglected tennis court at a public park. The best part is that it’s free and usually just a few steps from home. The worry about having to walk into a crowded gym disappears and you’re exercising on your own time in the comfort of your own environment.

Dr. Barbara Edwards, a Princeton M.D. 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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At-home Workouts During Cooler Weather

Staying safe at home doesn’t mean you have to completely disrupt your exercise schedule, especially during the cooler months. Different types of at-home workouts can keep you active and motivated.

YouTube Workouts

YouTube workouts are a fun way to stay active. There are thousands of videos to choose from, while working out in the comfort of your own home. Try searching for free pilates, barre, and yoga classes that require minimal equipment.

Hula Hoop

Hula hooping is an intense core workout and is easy to do anywhere there’s open space in your home. Benefits also include improving balance while burning body fat and calories. Tip: buy a weighted one, this adds extra tension and makes for a more intense training.

Yoga

Yoga is a great way to practice balance and mindfulness. It can also help alleviate back pain if you live a sedentary lifestyle. You don’t have to follow a yoga class once you nail a few basic moves—just move the way it feels good for you.

Digital Gym Memberships

Most gyms have developed workout programs for members to keep them moving even if they’re not comfortable exercising at their facility. Live streamed classes by familiar trainers can keep you feeling connected and healthy.

Dr. Barbara Edwards, a Princeton M.D. 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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Exercises That Are Pandemic Safe During Winter

The pandemic has put a hold on everyday activities that help us stay healthy and active. This does not mean we can’t utilize our own homes, even in the cold weather, to get our heart rates up and keep our bodies moving. These four at-home exercises can increase blood flow on a chilly day targeting each area of the body—all you need is yourself.

Burpee With Push Up 

This cardio exercise is sure to get that heart rate up. The goal of  this exercise is to go at your own pace and to keep control of your body. Only you know your limits.

Bodyweight Squat

The bodyweight squat can be done anywhere. This exercise works the lower half of the body, focusing on glutes and legs. Keeping correct form and making sure your knees don’t go over your toes is important for preventing injuries.

Mountain Climbers

Mountain climbers are another exercise that  get the heart racing. This exercise targets the whole body. There are two ways to perform mountain climbers: first, you can wear socks to get more of a constant sliding effect. The other option is to wear sneakers that have a good grip on them for stoppage in between each motion.

Leg Raises

Leg raises are performed laying down on your back. This is another exercise that targets the core. If you are experiencing lower back pain, this may also help. As you raise your legs, be sure to keep the core engaged, since it is the main muscle being worked.

Dr. Barbara Edwards, a Princeton M.D. 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.