Health | Dr. Barbara R. Edwards

February 24, 2021March 15, 2021

Types of Vegetarian Options

Vegetarian diets have increased in popularity due to their health benefits. Going plant-based has been shown to reduce the risk of diabetes, heart disease, and certain cancers. With this type of diet, however, it is important to plan ahead and determine which vegetarian diet is best suited for your health goals. Here is a description of the various types of vegetarian diets:

Ovo Vegetarian:

This diet excludes any poultry, seafood, meat, and dairy products. Eggs, however, are permitted.

Lacto Vegetarian:

Does not include meat, poultry, seafood, or eggs. Includes dairy products such as milk, cheese, butter, and yogurt.

Lacto-Ovo Vegetarian:

This diet does not include meat, poultry and fish but allows dairy products and eggs.

Pescatarian:

Does not include eggs, dairy, meat, and poultry but permits fish.

Vegan:

This diet excludes all poultry, meat, dairy, fish, eggs, and anything that contains these products. Vegans also do not consume animal by-products, such as honey.

With various options to choose from, one of the vegetarian diets can be a great meal plan for you. When starting these diets, it is crucial to understand which foods you will be cutting out and the vitamins found in that food. For example, the vegan diet eliminates foods high in vitamin B-12 and calcium, so a vegan may want to take vitamin supplements as well as dark greens that are filled with calcium.

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.

February 22, 2021February 26, 2021

Changing Patterns of Diets in a Healthy Way

The concept of dieting can be extremely overwhelming when starting your health journey. The pressures of “sticking to your diet” can seem unmanageable, especially when you try to suppress your cravings. If you are looking to make small changes towards a healthier lifestyle, here are a few doable changes that you can make.

Plan meals ahead of time.

Oftentimes, we tend to resort to the unhealthy option when we are in a rush or on the go. Having an idea of what you want to eat, or even meal prepping will make the healthy option readily available to you.

Drink more water.

While this seems like a very simple solution, many people do not consume the necessary amount. It is recommended that men drink 3.7 liters daily, and women drink 2.7 liters per day. Drinking these necessary fluids will not only aid in bodily functions, but will also keep you feeling fuller in between meals.

Keep healthy foods in the house.

Having healthy foods in the house such as fruits and vegetables will make you more inclined to consume those foods. However, this does not mean you absolutely need to eliminate all unhealthy options. It is okay to eat your desserts and other snacks in moderation, but having those fruits out in your refrigerator or on the counter may help influence healthier choices..

January 29, 2021January 15, 2021

Four Foods that Help Support a Healthy Immune System

As the country continues to grapple with the COVID-19 pandemic, we are all taking a closer look at ways we can stay healthy. In addition to CDC guidelines, including limited group gatherings, mask wearing and frequent hand washing, it’s vital to support your immune system with nutrient-rich foods. Here are a few foods to keep in mind when meal planning:

Sweet Potato – Vitamin A

This sweet and savory root vegetable provides a healthy dose of vitamin A. In fact, the skin from one sweet potato contains more than 150% of the standard daily recommended requirement of vitamin A. In addition to supporting your immune system, vitamin A can help maintain healthy eyes. Try baking sweet potato fries with the skin on, seasoning with a dash of sea salt, garlic powder, pepper, and paprika.

Red Pepper – Vitamin C

A raw red bell pepper is an incredible source of vitamin C with over 100% of the standard daily recommended requirement in just a half cup. As many know, vitamin C is an essential nutrient in maintaining a functioning immune system. To absorb the optimal amount of vitamin C from a single red bell pepper, make sure to pick a fresh, firm pepper with a bright green stem at the grocery store and eat it within the first few days of purchasing. Eat it raw by adding it chopped to a salad packed with savory ingredients like chia seeds, red onion, homemade croutons, carrots, and a low sodium dressing.

Oysters – Zinc

Oysters aren’t just for seafood platters at opulent restaurants. Add oysters to your grocery list once in a while for a special treat that contains a high concentration of zinc in a single serving – in fact, in just 3 ounces of oysters, prepared by breading and frying, contains 673% of your daily value of zinc.

Sunflower Seeds – Vitamin E

Vitamin E is especially relevant as we are learning more about the novel coronavirus. This vitamin not only boosts your immune system, but it also helps widen blood vessels to help prevent blood clots. In one ounce of dry roasted sunflower seeds, you can get 50% of your daily value of vitamin E. To add some vitamin E to your diet, think seeds, nuts and vegetable oils. An easy way to integrate this vitamin into your diet is by adding dry roasted sesame seeds to a salad with red wine vinegar and oil dressing, mixed greens, pomegranate seeds and dried cranberries.

As you develop a healthier diet to boost your immune system, remember to exercise, get a good nights’ sleep, manage your stress and follow COVID-19 guidelines.

January 20, 2021January 15, 2021

Health Benefits of the Caribbean Diet

With so much conversation about the Mediterranean, Keto, and Atkins diets, it’s interesting that so few nutrition experts talk about the Caribbean diet. Dishes native to Jamaica, Haiti, Barbados, Trinidad and Tobago and more are packed with flavor and low in unhealthy fats and refined grains. The Caribbean diet is rich in seafood, vegetables, fruits and plant-based proteins.

Fruits and vegetables

Both raw and cooked, the fruits and vegetables native to this region are packed with health benefits. Coconut, chayote, callaloo, yucca, papaya and plantains are just some of the many staples of a Caribbean diet that provide a broad range of nutrients. Stews that make up many popular Caribbean dishes contain these vegetables mixed with spices, which makes them hearty and filling without being heavy in calories.

Spices

One of the reasons the Caribbean diet is so beneficial is its reliance on spices rather than salt. Dishes are full of flavor that can be modified by preferences of the cook. Stock your spice rack with allspice/pimento, ginger, cinnamon, nutmeg, cloves, garlic, and paprika. These aromatic flavors will delight your palate.

Lean Protein

While pork and beef are used in many dishes, the Caribbean diet is more reliant on seafood and legumes as a protein source. Fish, crab, conch, lentils, black-eyed peas and various beans are found in many dishes throughout this region. Known as a “cook-up” dish, experienced Caribbean chefs combine a protein, vegetables, spices and rice with coconut milk to create a stew that contains all elements of the Caribbean diet.

As with any diet plan you begin to follow, be cognizant of the added sodium and red meats you consume, which can contribute to heart disease and high blood pressure.

January 15, 2021January 15, 2021

Four Tips to Keeping Your New Year’s Resolutions

With a heavy year behind us, many are looking to 2021 as a clean slate. With new beginnings come new opportunities to build healthier habits, reconcile relationships and create new year’s resolutions. If you are one of the millions of Americans who made a list of new year’s resolutions you’re not alone. Here are a few ways to stick with these promises.

1. Seek support.

Accountability is key for many people when they are working toward a goal. Often, letting down others can be enough social pressure to keep you on the right track. Try joining an online group of individuals looking to reach the same goals as you, whether that’s exercise encouragement or a professional group you can learn from.

2. Approach Goals vs Avoidance Goals.

As you work on your new year’s resolution consider what type of goal you’re looking to reach – it can spell out success or failure. A 2017 study on New Year’s resolutions found that individuals had more success with approach goals as opposed to avoidance goals. The difference is in framing: rephrase your resolution as a positive habit you’re trying to build, rather than a thing you want to stop doing. Try replacing your bad habit with a constructive behavior in its place.

3. Reminders are Key.

Have you ever made a new year’s resolution and couldn’t even remember what you told yourself you’d do once the clock struck midnight on January 1^st? This is the reason for failure for so many. Life happens, and your self-improvement goals can fall on the wayside. Keep reminders to yourself on your refrigerator, mirror, your desk; anywhere you’ll see it frequently. Try writing yourself new notes when you notice the reminder becoming less impactful over time.

4. Keep Them Time Bound and Evaluate.

There is a reason businesses review their performance on a quarterly basis. Keeping goals time-bound allows you to gauge how long you have left in order to accomplish your new year’s resolution. You’ll start to notice how small actions every day build to progress over time. Reward yourself for small wins and acknowledge failure, knowing that there is always time to improve.