Category: Health

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Tasty and Healthy Gluten-Free Dishes

Finding both healthy and tasty recipes can be a challenge, especially with a gluten allergy. Gluten can be found in a lot of common foods, so alternatives need to be chosen. However, with some creativity and healthy ingredients, any meal can be a treat for those with gluten allergies. As a plus, most of these dishes can be made quickly and with ease if one stockpiles the right ingredients. Here are some tasty and healthy gluten-free dishes.

Turkey Meatballs

Meatballs often contain gluten because they have breadcrumbs in them.  These turkey meatballs are a healthy alternative. Ready in 10 minutes, turkey meatballs contain lean ground turkey, Parmesan, herbs, and gluten-free breadcrumbs. This can be cooked in an air fryer before the sauce is applied.

Chickpea Kale Caesar Salad

A meal on its own, a crispy kale Caesar salad with chickpeas is an excellent meal prep option. Romaine lettuce and kale can be combined with sweet potatoes, chickpeas, walnuts, dressing, and red onion. Not only is it gluten-free but it is also vegetarian and vegan friendly.

Taco Stuffed Peppers

Try using a green or red pepper as an alternative to a standard taco shell.  Able to be combined with ground turkey, salsa, taco seasoning, and brown rice, this recipe is filled with healthy ingredients. This dish is also very versatile and can be used with anyone’s preference for healthy toppings.

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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Best Foods for Eye Health

Eating healthy foods can give a large variety of benefits both physically and mentally. They can help to sharpen the mind, give you more energy, and give other important boosts to everyday bodily functions. However, not many people consider eating healthy food to be a factor in improving eyesight. You might be surprised at how many normal foods we eat every day can contribute to better eyesight and eye health overall. Here are some of the best foods for eye health:

Fish

More specifically, salmon, fish is rich in fatty acids called Omega-3s. These contribute greatly to eye health by helping to improve visual development and retina health while even assisting in preventing dry eyes. It is recommended that one eats wild-caught options instead of farm-raised as wild-caught has more omega-3s and less saturated fat.

Eggs

An extremely versatile food, eggs contribute to eye health in more ways than one. The yolk alone contains potential eye boosters like Vitamin A, zinc, zeaxanthin, and lutein. Vitamin A helps to protect the surface of the eye, the cornea. Zinc helps with retina health while zeaxanthin and lutein help to prevent age-related eye conditions like cataracts.

Dairy

Many dairy products have the potential to aid in eye health. Products like yogurt and milk have Vitamin A, which adds protection to the cornea, and zinc, which can prevent conditions like cataracts and even aid in seeing at night! Grass-fed cows are recognized as being a source for more of these benefits so look for products that mention grass-fed on the label.

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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Ways to Break Out of a Bad Mood

We’ve all experienced having a bad day. Being stuck in the doldrums, waking up on the wrong side of the bed, having a bad hair day—it all boils down to a bad mindset having a ripple effect into all the little inconveniences of modern life. So how do optimists approach a bad day? How do they break out of a rut to persevere in order to keep chugging along? There are some practical steps you can take, no matter how your day starts out.

Listen to Music

Something that can stimulate some endorphins is listening to your favorite musical artist, an album you love, a soundtrack, or even a podcast that brings a smile to your face. Each of these auditory tools can help keep your mind busy and can even change the way you are feeling. Is there an album that can transport you to a positive time in your life that can turn your day around? Delve into that world to help change your mindset.

Work Out

One of the best things you can do when you are feeling intense frustration is exercise. Moving your body enables you to take out all the negative emotions you are feeling and actually work through them. Combine listening to music you love or get your energy up with music that gets you pumped and ready to work out. If the weather allows, take the opportunity to exercise outside. Any combination you can make with working out, outside and music is bound to help release your tension and release endorphins to improve your mood.

Journal

When it comes to your feelings, it is beneficial to recognize them as well as feel them. So, the next time you find your mood sour, grab a notebook, a piece of paper; anything, and write down your feelings. This can help you process them and realize why you may be feeling the way that you are. Using that time to journal your feelings can release that tension you may have been holding. You may find that your bad mood is released as if you were talking it out with someone, which can also be just as beneficial.

Don’t let your next bad mood ruin your whole day. Embrace your own feelings and work through them. Any of these activities can help you be proactive and productive when it comes to bettering your mood.

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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Books That Can Help Increase Motivation

When it comes to not feeling motivated to do something, don’t feel alone. Lots of people can find themselves in times where they lack the motivation for day-to-day activities. Something that you can do during these times when you lack inspiration is picking up a book that can give you some help to find that motivation again. Continue on for some reads that can help spark your motivation.

Make Your Bed by William H. McRaven

Anyone who has gone through depression or a depressive period in their life knows that the idea of getting up and making the bed can feel unfathomable. McRaven talks about how making his bed makes all the difference in the morning. McRaven was a Navy Seal which instills principles in its recruits, and one of these habits is, in fact, making the bed in the morning. This book gives insight into these principles and skills that you can implement into your life and how it can instill some motivation you have been lacking.

The Alchemist by Paulo Coelho

Not every motivational book has to be categorized as a “self-help” book. If you are someone who likes fiction and storytelling, “The Alchemist” may be just the right read to help motivate you in your life. This book is a fictional story about someone who is looking for riches, but ends up on a journey of self-discovery. Millions of people have purchased this book, making it a worldwide read that allows people to realize the importance of finding themselves.

Girl, Stop Apologizing by Rachel Hollis

This female focused book is great for women who feel their professional life is lacking and they are unable to reach their goals. People who identify as women in this society sometimes feel the need to fit into a stereotype or give up on professional growth due to societal standards. Hollis challenges these ideas and offers tips and habits for women to try and implement into their life so they can start living the life they always envisioned themselves living!

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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Easy-Prep Healthy Snacks

When it comes to snacking it is easy to just grab whatever is available and quick to eat when you need something to hold you over until your next meal. Instead of grabbing a processed snack full of sugar and salt, snack prepping could save a lot of calories and be better for your body. Here are some snacks you can prepare ahead of time that are easy to put together. 

Berries and Yogurt 

A popular snack that is full of protein and natural sugars is that of greek yogurt and berries. You can prep this in minutes and have it sit overnight. The berries give the yogurt a bit of flavor that you would not get from just plain yogurt. As well as all the protein found in this snack, your appetite will be fulfilled. 

Turkey Roll Ups 

Cold cuts are a great snack that people may not have thought of since they are thought of as lunch. To prepare these snacks take a piece of cheese and turkey and roll them up together. If you want to add something else for a bit of flavor or try some different veggies to see how you like it. You can also prepare this and leave it in the fridge for when you are ready. 

Goat Cheese Dip 

This is a quick and simple recipe you can prep and grab whenever you want to snack. You can use it with Triscuits, carrots, celery or put it on chicken. All you need is a log of goat cheese, one tablespoon of basil pesto and two teaspoons of olive oil. Once you combine you can store it for four days as you snack on it from time to time. 

Try some of these recipes in the future before you want to snack so you will have them all ready and prepped! 

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.