Category: Health

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Healthy End of Summer Dessert Recipes

Eating healthy and staying fit throughout the summer tends to be more difficult as many summer nights are spent with family and friends at the local ice cream stand. We all know how tempting and delicious dessert can be, but we also know how unhealthy it is. Dessert in the U.S. tends to be full of sugar and high in fat content—but isn’t that what makes it taste so good? These desserts listed below are just as tasty as traditional desserts but are far better for your health. Full of fruits, low-fat foods and natural sugars, these desserts are some of the best!

1. Vegan Chocolate-Drizzled Frozen Banana Bites

These delicious frozen banana treats are the perfect summer dessert. Not only are they easy to make, containing only 3 ingredients, but they taste great too. Frozen bananas can taste a bit like ice cream and you can store them for future nights. Low-calorie, one bite is just 58 calories, containing only 3g of fat.

Find the recipe here.

2. Pineapple Nice Cream

 

 

Because of the hot weather, ice-cream is likely the most popular dessert to have during the summer. Though it is tasty, traditional ice-cream can be very fattening. This healthy, fun twist on ice-cream is a great way to satisfy those cravings. The ingredients are all natural with no added sugars, but the sweetness of the pineapple takes care of your sweet-tooth. The recommended serving size is ½ cup and that is just 55 calories and 0 grams of fat!

Find the recipe here.

3. Mango Tiramisu

Packed with flavor, this mango tiramisu is a twist on the traditional Italian dessert. A healthier choice, the mango shares a bowl with Greek yogurt, whipped topping and agave syrup. The combination of these ingredients might make the version of tiramisu tastier than the original! The nutrition facts are just as impressive, a serving size of 2/3 cup is just 147 calories and 3 grams of fat.

Find the recipe here.

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

 

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5 Healthy Summer BBQ Foods

Dr. Edwards Princeton, Dr. Barbara Edwards Princeton, Dr. Barbara R Edwards

1. Turkey Burger

Summer is a time for family-fun and BBQ’s and eating healthy is not always the easiest. There are always healthy alternatives out there, like this tasty turkey burger, but often, we are attending other people’s BBQs and are left with no choice but to eat what they have. A helpful tip is to make 4 or 5 burgers and freeze them and bring them with you when going to the BBQ. These turkey burgers are low in fat and high in protein.

Find the recipe here:

https://thelivefitgirls.com/the-best-turkey-burgers/

2. Grilled Zucchini and Squash

Spice up the dinner menu by adding this savory side dish that also happens to be healthy. A grilled zucchini and squash side is a great option that pairs well with almost any main dish and is even kid-friendly. These ingredients also happen to be in-season during the summer, making it a convenient summer food. Zucchini and squash are good sources of vitamins A and C, potassium and fiber.

Find the recipe here:

https://www.allrecipes.com/recipe/222763/balsamic-grilled-zucchini/

3. Chicken and Veggie Skewers

Another great, tasty BBQ food is chicken and veggie skewers. Simple yet delicious, marinate the chicken cubes overnight and throw some veggies on the skewers and you have a flavorful, healthy meal. Veggies like onions, peppers, tomatoes and mushrooms are all great options to include on the skewer. Like the turkey burgers, the chicken is low in fat, high in protein and with this meal, and you gain all the nutrition from the veggies.

Find the recipe here:

https://ourbestbites.com/grilled-chicken-and-veggie-skewers/

4. Grilled Corn on the Cob

Simple and easy is the way to go during the summer in terms of cooking. Grilled corn on the cob is just that, simple, easy and healthy. Throw the corn on the grill and let the grill do the rest of the work. Lightly salting and using a low-fat butter can add some extra flavor to this light, healthy side-dish. Corn is a great source magnesium, potassium, vitamin C and even B vitamins.

Find the recipe here:

http://www.geniuskitchen.com/recipe/super-simple-grilled-corn-on-the-cob-no-foil-no-husks-245576

5. Grilled Sweet Potatoes

There will be no turning back once you try these grilled sweet potatoes. Packed with flavor, this recipe will become your go-to for years to come. Perfect for all ages, the sweet potatoes are lightly coated in olive oil and salt, but the dressing is really what makes the dish. Sweet potatoes are full of fiber, vitamin A and C, potassium and B vitamins.

Find the recipe here:

https://www.simplyrecipes.com/recipes/grilled_sweet_potatoes/

Dr. Barbara Edwards, Princeton doctor internal medicine practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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Summer Happenings at Penn Medicine Princeton Medical Center

Dr. Barbara R Edwards, Dr. Edwards Princeton, Dr. Barbara Edwards Princeton

Penn Medicine Princeton Medical Center has undergone major changes in the past year. One of the most notable improvements for our patients this summer is the rollout of PennChart by Epic, an electronic medical record keeping system. The hospital, along with many of the outpatient departments went live on Saturday, June 9th and the launch went smoothly. Following the successful rollout will be six additional offices planned to go live August 14th. The system will be fully implemented throughout the hospital system this coming fall.

Benefits for Patients and Physicians

Penn Medicine Princeton Medical Center has been working with Epic, a software development company who engineered this electronic health record system (EHR) for years. The goal of the EHR system is to unify all medical records for the entirety of the Penn Medicine hospital system. Along with making it easier for all medical staff to securely collect, store and share patient medical information system-wide, PennChart also has a patient portal. Within the portal, patients will have access to their records and will be able to schedule appointments and contact their physicians at their convenience.

Dr. Barbara R Edwards, Dr. Edwards Princeton, Dr. Barbara Edwards Princeton

Streamlined Medical Services

Hospitals all over the country have been using EHR systems similar to PennChart because they facilitate accurate patient diagnosing and prescribing of medicine. The goal of converting to complete electronic records is to make the patient experience more effective and efficient. With a patient’s entire medical history at the fingertips of the physician, the best care plan can be put into place. Epic’s EHR system is one of the top EHR systems on the market and is used in over 50% of hospitals in the United States. Penn Medicine has been working with Epic for over 10 years and is excited to see how this change will positively impact the hospital’s patients and physicians. The implementation of PennChart ensures the continuity and efficiency in the care of our patients, which is always our primary priority.

More information at https://www.epic.com/about.

Dr. Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

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4 Tips on Staying Healthy this Summer

Dr. Edwards - 5 ways to stay healthy this summer

Eating healthy and keeping up with an active lifestyle can become difficult as summer approaches. During the summer, we tend to let loose which means we eat more than usual and relax more than we normally would. Below are 5 tips for the whole family on how to stay healthy this summer.

1. Stay Hydrated

Keeping your body hydrated is one of the most important things to stay on top of as summer approaches and the temperature is heating up. An effortless way to make sure you are staying hydrated is by always keeping a reusable water bottle on hand when leaving the house. Consider infusing your water with fruits like lemons, berries and oranges for a little burst of flavor without the artificial sugar additive.

2. Workout Routines

Changing up your daily workout routine may be a good idea during the summer. Try to exercise either in the morning before the sun is really beating down or at night after the sun sets. This can make your workout more enjoyable and lower your risk of a heat related injury. Try changing your routine up—get in the water for a full body workout that gets your heart pumping. Swimming is a fun and easy way to exercise and cool off at the same time.

3. New Recipes

Testing out fresh summer recipes is one of the easiest ways to stay healthy during this season. Stocking your kitchen with fresh fruits and vegetables will help encourage healthier eating and snacking for everyone in the house. Take a break from roasting your veggies in the oven and fire up the BBQ to really embrace summer.

4. Family Time

Summer memories are made with the family has time to spend together. Set aside an hour or two every day and get everyone outside. Having fun and exercising is a fantastic way to stay healthy this summer. Play a friendly game of kickball or take a nice walk around the neighborhood to enjoy each other’s company while also getting some fresh air.

Dr. Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

 

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5 Great Low Sodium Recipes

Finding great, low-sodium recipes can be time consuming and discouraging, but they are out there. Being conscious of your sodium intake in your daily diet is important because consuming large amounts of salt can result in heart problems. Having high blood pressure, also known as hypertension, can lead to more serious cardiovascular issues like an increased risk of stroke and heart attacks. Other health risks that come along with high sodium levels in the body include water swelling in places like the ankles and legs. Congestive heart failure can occur as well, within people who have pre-existing cardiovascular issues. The Dietary Guidelines for Americans recommends that we limit our sodium consumption to less than 2,300mg per day, or about 1 teaspoon of salt. Below are 5 delicious low-sodium recipes that are not only heart-healthy but will also satisfy those taste buds!

1. Berry Yogurt Cup

With this light, refreshing yogurt recipe, you’ll be wanting to wake up earlier to get your hands on it. The fresh berries blend perfectly with the plain yogurt, making it a great, easy breakfast meal.

Sodium Content: 29mg per serving

Find the recipe here:

https://www.tasteofhome.com/recipes/berry-yogurt-cups

2. Southern Pecan and Apple Salad

This tasty salad will become your go-to lunch meal. The pecans and apples will add crunch to every bite and will leave your taste buds wanting more. The salad includes both sweet and savory flavors, satisfying everyone’s cravings!

Sodium Content: 28mg per serving

Find the recipe here:

http://www.health.com/health/recipe/0,,10000002011076,00.html

3. Oven-Baked Salmon

Nothing screams heart-healthy more than freshly baked salmon. Salmon contains a variety of necessary nutrients that also benefit the body. One piece of salmon is packed with protein, vitamin D and omega-3 fatty acids. Omega-3 fatty acids are important not only when it comes to maintaining a healthy heart but also aid in regulating blood pressure.

Sodium Content: 170mg per serving

Find the recipe here:

https://www.foodnetwork.com/recipes/oven-baked-salmon-recipe-1911951

4. Baked Chicken and Rice

This recipe is so simple, yet a favorite to many. No one will even know how healthy this dish really is because it tastes that great. The chicken is packed with protein and is low-fat at the same time, making it great for those who are trying to eat heart-healthy.

Sodium content: 266mg per serving

Find the recipe here:

https://www.thespruce.com/baked-chicken-and-rice-2246418

5. Peanut Butter Blossom Cookies

There is no better way to end the day than with a delicious cookie in hand. These peanut butter blossom cookies are both sweet and savory, making them the perfect treat. Low in sodium, you can even have 2 of these cookies and you’ll be going to sleep guilt-free.

Sodium content: 16.7mg per serving

Find the recipe here:

https://www.hackingsalt.com/low-sodium-peanut-butter-blossom-cookies/

Dr. Barbara Edwards, Princeton doctor internal medicine practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.