Tag: Dr. Barbara R. Edwards Princeton

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Healthy Low-Fat & High in Protein Foods

Protein is something that we all need when it comes to maintaining a healthy diet, especially when paired with regular exercise. However, some high protein foods are accompanied by a high-fat content as well. Foods that have high protein and low-fat are ideal for those on a low-calorie diet. Here are some foods to take into account on your next shopping trip:

White- Fleshed Fish

Fish are an excellent source of protein and nutrients. Specifically, white-fleshed fish is a great source of protein while having the added benefit of being lean, or low fat. This particular food contains around 23 grams of protein per serving, but only around 85-130 calories! Additionally, white fish are generally very low in fat, usually coming in under 3 grams. White fish to consider buying include cod, halibut, flounder, tilapia, and pollock.

Egg Whites

Eggs are generally a staple food for those on a diet to maintain heart health; however egg whites are the better option. Having egg white omelets or egg white muffins are just a few options to choose from when exploring healthy egg-based recipes. An egg white has only 16 calories while also containing only half a gram of fat. It also contains 3 grams of protein, making up about half of the protein found in an egg.

Lean Beef

Lean beef tends to have indicators for being low-fat such as “loin” and “round.” These kinds of meats tend to have less than 10 total grams of fat. Along with having high protein, lean beef includes multiple B vitamins, selenium, and zinc. Lean beef generally includes sirloin, tenderloin, round roast, round steak, flank steak, brisket flat-half, and ground beef (95% lean). If you do choose to integrate red meat into a low-fat diet, always select a lean cut.

Dr. Barbara 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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Simple Daily Exercises to Stay Active

Looking to stay active in between your busy schedule? Read along to learn the benefits of doing simple daily exercises along with some ideas on what to implement into your day-to-day life!

Benefits of being active

  • Increased circulation: Physical activity gets your heart pumping, which, over time, improves your heart’s ability to circulate blood throughout the body. Increased circulation delivers more oxygen to the rest of the body.
  • Improved stamina: Maintaining a routine that integrates physical activity can improve your stamina over time, which raises your tolerance for the length of time in which you can work out or do strenuous activity.
  • Reducing stress: Physical activity can be a healthy outlet for nervous energy you may carry around with you. Additionally, exercise releases endorphins, neurotransmitters produced in the brain that increase feelings of pleasure and well-being.
  • Increased lung capacity: increased lung capacity can help with resilience down the road if you’re exposed to smoke or viral infections. Mainly, increased lung capacity can help with your stamina.
  • Maintaining a healthy weight: while your healthy weight may be different from someone else’s, increased weight gain can be associated with diabetes, heart failure, and many conditions that can be handled through weight loss. 
  • Increased muscle strength: as we age, our muscles don’t have the capacity they once did. Light resistance training can help elderly people maintain healthy levels of muscle mass, which can help them thrive independently for longer.

Simple exercises to try

The easiest exercises you can do daily are those which don’t require going to a gym to use their equipment. Exercises you can do anywhere that don’t require a lot of space are jumping jacks, squats, pushups and sit-ups. Exercises that you can do in most places that require little equipment are using a jump rope, doing wall sits and jogging or running outside. For those who want a calming, less strenuous exercise, yoga can be a great option that you can do from home if you have a towel, mat or carpeted flooring. You can watch free guided tutorials on YouTube for yoga stretches and can cater your routine to the level of exercise that works for you depending on your physical abilities and level of experience exercising. Remember to make sure to consult with your doctor first before trying out changes in your exercise routine to avoid potential overexertion or injury.

Dr. Barbara 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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Benefits of Outdoor Exercise

Everyone understands why exercise is important both physically and mentally but lacing up those sneakers and getting out there is another story. As the weather becomes milder during the fall season, conditions are ideal for outdoor exercise. Here are a few reasons why you may want to switch up your exercise routine and move some of your workouts outdoors while the weather is so nice:

 

Being Outdoors Helps Fulfill Vitamin D Needs:

One benefit that really separates exercising indoors compared to outdoors is the difference in vitamin D exposure. Vitamin D is absorbed through spending time in the sunlight. There are alternative ways to get vitamin D, however, the sun is one of the best (and easiest) sources to obtain it. Vitamin D not only helps to regulate the amount of calcium & phosphate that is in the body, but it also helps to keep your bones, teeth and muscles sustained.

 

Provides Variation to Regular Routine

Switching up your exercise routine can have many benefits for the body overall. Incorporating outdoor exercise can really help give you a chance to try new things, which can help you avoid common overuse injuries. For example, doing walking lunges up a hill gives a shock to different muscle groups and areas of the body; stabilizer muscles are activated more regularly as the terrain is on an incline. Being outside for exercise will also switch up your training environment. Fresh air is not only good for your body, but for your mind as well.

 

Provides Other Health Benefits that Indoor Gyms Cannot:

Aside from the added benefit of access to vitamin D, exercising outdoors gives us many other health benefits as well. Mentally, exercising outside is a fantastic de-stressor on top of helping to lower blood pressure. Being outside also helps play a role in reducing levels of insomnia and can allow for better overall sleep. Exercising outside can also provide you with access to fresh air–not air-conditioned air that is being breathed in and blown around a hot, sweaty gym full of other people. Working out outdoors also allows you to burn more calories purely from the environment that you are in alone.

Dr. Barbara 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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Summer Recipes for Summer Days

Planning healthy meals can help break up the dog days of summer. These warm months welcome new foods that can enhance your diet. But eating the same thing every day can become boring and stale. So, while summer is still in the air, here are some healthy recipes to share with friends and family.

Grilled Shrimp and Avocado Salad

A salad on a nice summer day can be very refreshing and it is quick and simple to make. Shrimp and avocado go really well over a nice salad. This recipe calls for ten shrimp, half an avocado and an orange. This recipe starts at 297 calories, with just those ingredients. But you can add anything to make this salad your own. Adding some lime on top or a little citrus vinegar dressing will help make it stand out and make it your own.

Pineapple Salsa Grilled Chicken

To really change up the dinner table on a summer night, try this recipe for grilled chicken. This recipe from delish includes a source of protein and adds a bit to grilled chicken. The sweet freshness of the pineapple will punch up the flavor. This simple recipe is great for someone just learning how to cook; the prep time is just ten minutes.

Carrot, Date and Feta Salad

Salad can be paired with every meal in the summer, but it can grow boring. So, to switch it up here is a different type of salad from Food Network. This salad has only 121 calories and it contains: carrots, dates, feta, almonds, cilantro, lime, olive oil, honey, and salt. There are many ways to eat this. It can be eaten on its own, over a burger or sandwich, or as a side. Either way, this adds color to a dinner table and is a refreshing salad people are not used to.

Dr. Barbara 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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Volunteering: Post Pandemic

As we look toward a world with COVID-19 under control, we can look forward to coming together in our communities once again. The best way to get re-engaged with your neighbors is through volunteering locally. Once organizations are ready to welcome volunteers through their doors again, here are a few reasons why you should volunteer and help out your community:

Volunteering Helps Build a Better YOU:

Not only is volunteering a great way to better build up your community by helping those in need, volunteering also helps to build up your own character and fulfill one’s civic duty. Volunteering can have benefits to a person’s physical & mental health. Depending on the type of volunteering that you are doing, the level of physical activity will vary. Regardless, volunteering is a great way to get yourself moving in a different way that your body may not be used to. Your mental state will improve greatly too!  Volunteering doesn’t come with any tangible rewards, (not usually, at least) instead, volunteering makes one feel better about themselves mentally for doing good for the betterment of those in need. Fulfilling one’s civic duty is enough of a reward itself combined with helping those in need. All in all, volunteering can only bring about positive & helpful things to you in your life.

More Volunteering Opportunities Are Available:

So many people’s lives were negatively impacted by the pandemic. Whether it was unexpected medical bills, a sudden loss in the family, or a job loss, people need more help now than ever.  There are plenty of volunteer options to choose from in one’s community, from helping at local soup kitchens, to volunteering at a sock drive. If contact and the spread of COVID-19 is still a worry for you, no need to fret!  There are still contactless volunteer opportunities for you that will still have an impact on your community! Conduct a web search to find out more on the possible contactless volunteer opportunities that are available in your area! No matter your level of risk with COVID-19, the opportunities are out there.

Here are a few safer options to lend your skills on a volunteer basis:

  • Virtual video chat support for an organization in need of live support
  • Hotline operators for mental health support organizations
  • Local outdoor low-cost sport leagues for children
  • Social media, web, and photography volunteer work for organizations in need of marketing

Dr. Barbara 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.