Dr. Barbara R Edwards | Dr. Barbara R. Edwards

March 19, 2021March 12, 2021

At-home Workouts During Cooler Weather

Staying safe at home doesn’t mean you have to completely disrupt your exercise schedule, especially during the cooler months. Different types of at-home workouts can keep you active and motivated.

YouTube Workouts

YouTube workouts are a fun way to stay active. There are thousands of videos to choose from, while working out in the comfort of your own home. Try searching for free pilates, barre, and yoga classes that require minimal equipment.

Hula Hoop

Hula hooping is an intense core workout and is easy to do anywhere there’s open space in your home. Benefits also include improving balance while burning body fat and calories. Tip: buy a weighted one, this adds extra tension and makes for a more intense training.

Yoga

Yoga is a great way to practice balance and mindfulness. It can also help alleviate back pain if you live a sedentary lifestyle. You don’t have to follow a yoga class once you nail a few basic moves—just move the way it feels good for you.

Digital Gym Memberships

Most gyms have developed workout programs for members to keep them moving even if they’re not comfortable exercising at their facility. Live streamed classes by familiar trainers can keep you feeling connected and healthy.

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.

March 12, 2021March 12, 2021

Exercises That Are Pandemic Safe During Winter

The pandemic has put a hold on everyday activities that help us stay healthy and active. This does not mean we can’t utilize our own homes, even in the cold weather, to get our heart rates up and keep our bodies moving. These four at-home exercises can increase blood flow on a chilly day targeting each area of the body—all you need is yourself.

Burpee With Push Up

This cardio exercise is sure to get that heart rate up. The goal of this exercise is to go at your own pace and to keep control of your body. Only you know your limits.

Bodyweight Squat

The bodyweight squat can be done anywhere. This exercise works the lower half of the body, focusing on glutes and legs. Keeping correct form and making sure your knees don’t go over your toes is important for preventing injuries.

Mountain Climbers

Mountain climbers are another exercise that get the heart racing. This exercise targets the whole body. There are two ways to perform mountain climbers: first, you can wear socks to get more of a constant sliding effect. The other option is to wear sneakers that have a good grip on them for stoppage in between each motion.

Leg Raises

Leg raises are performed laying down on your back. This is another exercise that targets the core. If you are experiencing lower back pain, this may also help. As you raise your legs, be sure to keep the core engaged, since it is the main muscle being worked.

February 25, 2021February 26, 2021

Mediterranean Diet Ideas For Breakfast

The Mediterranean diet focuses on consuming fruits, vegetables, seeds, whole grains, and nuts with a lower proportion of meats compared to the typical American diet. With that being said, there are many delicious and sustainable options for your breakfast meals. Whether you prefer savory or sweet, below are a few options that can be added to your morning diet.

Greek Yogurt and Berries

Plain Greek Yogurt is rich in probiotics which can help maintain a healthy gut. Adding berries as well as a drizzle of honey will add some sweetness and keep you full when you are in a hurry!

Avocado Toast

A piece of whole-grain toast topped with avocado and an egg will provide you with a rich, filling breakfast. Packed with protein, healthy fats, and fiber, this combination is a go-to in the Mediterranean diet.

Peanut Butter and Banana Toast

Do you crave sweets in the morning? This option will satisfy your sweet tooth while keeping you full throughout the morning. The whole grain toast, peanut butter, and banana will provide you with proteins, healthy fats, potassium, and fiber.

Egg Frittata

Made in a large pan or skillet, a Frittata is a nutrient-packed breakfast. While the base is always eggs, you can really add whatever you are craving. Some options include spinach, tomatoes, onions, potatoes, and peppers.

Smoothie

This is a great option when you are on the go! With endless combinations, you can use ingredients such as plain Greek yogurt, mixed berries, bananas, spinach, plant-based protein powder, almond milk, and so much more.

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.

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..