Tag: Dr. Barbara Edwards Princeton

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Best Stretches Before a Workout

Exercise is essential to a healthy lifestyle. When done on a regular basis, exercise can lead to monumental benefits physically, mentally, and emotionally. However, if done incorrectly, injury can occur and inhibit mobility during future workout sessions. Knowing the right stretches and pre-workout exercises can help prevent injuries and help someone do more during a workout. Here are a few recommended stretches before beginning a workout:

Arm Stretches

These stretches you have been doing since primary school. For example the cross-body shoulder stretch which is done exactly as it sounds. And the forearm stretch where you hold your arm out and take the opposite hand and gently pull the other hand back. These are great to implement before an arm workout so you do injury those muscles. 

Cat-Cow Stretch 

Stretching your back is extremely beneficial. Nobody likes back pain; it affects the whole body. So, prior to your workout try using the cat-cow stretch. Where you lay on a mat on your stomach and move the upper part of the body up while the legs remain touching the mat. Similar to a cat, hence the name. By doing this stretch your back will also be strengthened. 

 

Dynamic Stretches

Dynamic stretches are ones that are done by moving. Previously stated were static stretches that can be done either standing or sitting. Some dynamic stretches include; light jogging, jumping jacks, or jumping rope. This gets the body moving and multiple muscle groups warmed up before an intense workout. So the next time you go to workout try a light dynamic stretch before going all in!

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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Beneficial Components of Tea

There is no shortage of healthy drinks out there, from super juices to vitamin enriched waters, but tea is an ancient beverage that has promised health benefits for centuries. There are numerous types of teas that have varying health benefits. Some varieties even promise to improve sleep, digestion and immune support. Most of these teas, if not all of them, have in common that the various compounds and components that get changed around and formed through methods such as oxidation and withering. Here are a few compounds found in tea that are especially beneficial:

Polyphenols

These compounds are one of the most numerous (almost 30,000 in tea) and are mostly found in the first leaf and the bud. One of the more important polyphenol categories is called flavonoids. These contain antioxidants and are responsible for numerous health benefits found in tea. 

Amino Acids

These common compounds are found primarily in the leaves. Theanine, the most prevalent amino acid, promotes relaxation and alpha brain wave activity. This kind of activity occurs with activities like meditating and daydreaming, which when paired with tea, can help with depression and even creativity.

Carbohydrates

Carbs like sugars and starches are stored energy which helps to kick start important reactions. Some of these reactions include the creation of enzymes and polyphenols. While the compound itself is not hugely beneficial for the user, this helps with the creation of more important compounds that do.

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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Top Five Tips for Meal Prepping

If you live an on-the-go lifestyle, it can be hard to always know what and when you are eating. It can be easy to get caught up in the mix and miss a meal or eat out too much. We can only maintain our vitality by nourishing our bodies, which is why meal prepping can be an efficient solution to the lunch time crunch when your calendar is too full to cook. Meal prepping saves you the hassle of not knowing what you might be eating next and how much money you’d be spending on it.

The purpose of meal prepping is to lay out healthy, nutritious meals for your whole week. This helps you to save money in the long run and helps you save on calories, too! Here are five tips and tricks you can use to get the most out of your meal prepping!

Decide What Method to Use

There are several different ways to implement meal prepping into your routine. You can utilize the “Make-ahead” method, which is cooking a meal ahead of time, storing it in a refrigerator or freezer until it is ready to be prepared. Another popular method is the “batch cook” method, which calls for preparing a large batch of your recipe of choice, and then dividing it up into pre-portioned meals. A third is portioning foods that can be grabbed straight out of the fridge and taken on-the-go, such as a fruit salad or carrots and hummus. All of these methods have their own benefits, and it’s really a matter of which methods work for you!

Portion Control

It’s easy to get lost in prepping and just assuming that the portions you are creating are the right amount. A problem that people run into often is believing that they need large portions in order to feel full. Instead, focus on eating whole foods (instead of processed) that contain protein, and then eat until you are full. If you find yourself feeling “overstuffed” at lunch, you can re-balance your prepped meals by adding or subtracting fruits, veggies, and proteins until you consistently feel full until your next meal.

Plan What Meals

Find some time in your day, sit down, and jot down your weekly meal plan before you start preparing the meals. Create a calendar for your week and pick your favorite nutritious meals to have during those days! Do this on the same day every week for added consistency to the routine.

Don’t Go Overboard

Like the above tip states, plan out your meals at a comfortable pace, but don’t go too crazy! You don’t need to be sweating in the kitchen, whipping together 8 different dishes at the same time for your week. Experiment with recipes that can be created with one sheet pan, one crock pot, and even one instant pot.

Separate Right After Preparing

If you prepare your dish, and then wait until you’re ready to eat it to cut out a portion, then you risk serving yourself too much or too little. Separate your portions immediately after preparing to be sure that you are divvying everything up equally.

Write Your List

It’s time to write up your shopping list! Jot down all of your ingredients to have an idea of how easy a meal would be to prepare. Once shopping, you’ll start to remember the cost of ingredients, and be able to gauge your spending a bit more.

There you go! Meal prepping can give you a sense of calm and control in the midst of an otherwise chaotic life, now get prepping!

Dr. Barbara R. 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 Hidden Health Benefits of Chocolate

People who claim not to enjoy chocolate are few and far between. Chocolate is a go-to sweet treat for many, and sometimes it can be hard to get enough of it. Did you know that chocolate has some genuine health benefits? Consuming chocolate in moderation can lead to better heart health and lowered blood pressure. Does this mean you should go out and eat as much chocolate as you want? Well, not really.

Like most processed foods, chocolate is most beneficial when in its purest form. The more it is ground and blended, the fewer healthy properties it maintains. Most processed chocolates, especially milk chocolate, do contain a higher concentration of calories and sugar in excess. There are still ways to eat chocolate in order to gain its health benefits, and we have highlighted a few key benefits.

Promoting Attentiveness

Theobromine, a bitter compound found in cacao seeds, can help to block adenosine receptors in the brain, causing you to be more alert and attentive. Adenosine receptors naturally slow down neural activity and have you starting to doze off. Chocolate also contains trace amounts of caffeine, which is well-known for its ability to enhance alertness.

Antioxidants

Dark chocolate is usually regarded as the healthier choice amongst the several types of chocolate. The reason being, the cacao is in a pure state, without added butter or milk. Dark chocolate is a great source of antioxidants, which help promote cell health. The antioxidants found in chocolate are called flavonoids, which are found naturally in plants and help repair any damage from environmental toxins. Did you know that more than 10% of cocoa powder’s weight is made up from flavonoids?

Heart Health

A big one! Flavonols, the main flavonoid in cocoa beans, are a healthy chemical for your heart. Some of the benefits they provide you with include increased blood flow, decreased chance of clotting, increased circulation, and blood pressure management. Again, opt for dark chocolate over lighter varieties to reap the full benefits.

Lowering Your Chance of Cancer

The flavonols found in chocolate are not only antioxidants, but they also contain anti-inflammatory properties. Both of these properties are important in keeping free radicals in check. Free radicals can damage cell health, and if out of control, can allow cancer cells to thrive. Consuming dark chocolate can help reduce this and keep the cells healthy.

Are you surprised at how many health benefits come with eating chocolate? If the right kinds are eaten in moderation, then you could see long-term health benefits. Now go and enjoy a nice chocolate bite!

Dr. Barbara R. 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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Three Tips to Boost Heart Health

Did you know that almost 1 in 2 adults experiences high blood pressure? Cardiovascular disease remains the leading cause of death amongst both men and women, so your heart should be a preeminent health concern. If you are neglecting the health of your heart, you’re opening up the door for grave health issues down the road. Here are a handful of tips for you to keep in the back of your head to avoid bad news at the cardiologist’s office. Read below to help get control over your heart health!

1. Reconsider your diet

While it’s a fairly obvious step, changing your diet can be easier said than done. Start first thing in the morning with a healthy, balanced breakfast. Enjoy a serving of fruit alongside an egg and a serving of whole grains, such as whole-wheat bread or oatmeal. For lunch, whip yourself up a salad or a small turkey sandwich with some sautéed vegetables. For dinner, barring any dietary restrictions, consider eating seafood instead of red meat once or twice a week. Later, snack on a handful of nuts, with a bit of dark chocolate for some sweetness. Keep the sugars and excesive carbohydrates down. Being mindful of what you put into your body will benefit you greatly and can result in significant weight loss as well.

2. Learn your history

Another important step is to research your family history. Does a parent or grandparent have a history of high blood pressure? Heart disease? Any other sort of heart-related ailment? All of this is important to know, and even more important to talk about with your doctor. Your primary care physician can go through the proper steps with you to walk you down the right path toward better heart health.

3. Exercise! Exercise! Exercise!

This one is a no-brainer! Exercise at regular intervals is extremely important for hearth health. Even something as simple as a short, 20-minute walk can be enough to get the blood flowing. At least 150 minutes of moderate intensity exercise a week is recommended, on top of muscle exercises for 2-3 days a week.

Keep heart health in mind and be a better friend to yourself! Keeping your heart health in check can help prevent conditions such as type 2 diabetes, certain forms of cancer and cardiac arrest, just to name a few. Your heart is what keeps you going, be sure to keep it going!

Dr. Barbara R. 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.