Tag: Dr. Barbara R Edwards

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Four Foods that Help Support a Healthy Immune System

As the country continues to grapple with the COVID-19 pandemic, we are all taking a closer look at ways we can stay healthy. In addition to CDC guidelines, including limited group gatherings, mask wearing and frequent hand washing, it’s vital to support your immune system with nutrient-rich foods. Here are a few foods to keep in mind when meal planning:

Sweet Potato – Vitamin A

This sweet and savory root vegetable provides a healthy dose of vitamin A. In fact, the skin from one sweet potato contains more than 150% of the standard daily recommended requirement of vitamin A. In addition to supporting your immune system, vitamin A can help maintain healthy eyes. Try baking sweet potato fries with the skin on, seasoning with a dash of sea salt, garlic powder, pepper, and paprika.

Red Pepper – Vitamin C

A raw red bell pepper is an incredible source of vitamin C with over 100% of the standard daily recommended requirement in just a half cup. As many know, vitamin C is an essential nutrient in maintaining a functioning immune system. To absorb the optimal amount of vitamin C from a single red bell pepper, make sure to pick a fresh, firm pepper with a bright green stem at the grocery store and eat it within the first few days of purchasing. Eat it raw by adding it chopped to a salad packed with savory ingredients like chia seeds, red onion, homemade croutons, carrots, and a low sodium dressing.

Oysters – Zinc

Oysters aren’t just for seafood platters at opulent restaurants. Add oysters to your grocery list once in a while for a special treat that contains a high concentration of zinc in a single serving – in fact, in just 3 ounces of oysters, prepared by breading and frying, contains 673% of your daily value of zinc.

Sunflower Seeds – Vitamin E

Vitamin E is especially relevant as we are learning more about the novel coronavirus. This vitamin not only boosts your immune system, but it also helps widen blood vessels to help prevent blood clots. In one ounce of dry roasted sunflower seeds, you can get 50% of your daily value of vitamin E. To add some vitamin E to your diet, think seeds, nuts and vegetable oils. An easy way to integrate this vitamin into your diet is by adding dry roasted sesame seeds to a salad with red wine vinegar and oil dressing, mixed greens, pomegranate seeds and dried cranberries.

As you develop a healthier diet to boost your immune system, remember to exercise, get a good nights’ sleep, manage your stress and follow COVID-19 guidelines.

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.

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Health Benefits of the Caribbean Diet

With so much conversation about the Mediterranean, Keto, and Atkins diets, it’s interesting that so few nutrition experts talk about the Caribbean diet. Dishes native to Jamaica, Haiti, Barbados, Trinidad and Tobago and more are packed with flavor and low in unhealthy fats and refined grains. The Caribbean diet is rich in seafood, vegetables, fruits and plant-based proteins.

Fruits and vegetables

Both raw and cooked, the fruits and vegetables native to this region are packed with health benefits. Coconut, chayote, callaloo, yucca, papaya and plantains are just some of the many staples of a Caribbean diet that provide a broad range of nutrients. Stews that make up many popular Caribbean dishes contain these vegetables mixed with spices, which makes them hearty and filling without being heavy in calories.

Spices

One of the reasons the Caribbean diet is so beneficial is its reliance on spices rather than salt. Dishes are full of flavor that can be modified by preferences of the cook. Stock your spice rack with allspice/pimento, ginger, cinnamon, nutmeg, cloves, garlic, and paprika. These aromatic flavors will delight your palate.

Lean Protein

While pork and beef are used in many dishes, the Caribbean diet is more reliant on seafood and legumes as a protein source. Fish, crab, conch, lentils, black-eyed peas and various beans are found in many dishes throughout this region. Known as a “cook-up” dish, experienced Caribbean chefs combine a protein, vegetables, spices and rice with coconut milk to create a stew that contains all elements of the Caribbean diet.

As with any diet plan you begin to follow, be cognizant of the added sodium and red meats you consume, which can contribute to heart disease and high blood pressure.

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.

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Four Tips to Keeping Your New Year’s Resolutions

With a heavy year behind us, many are looking to 2021 as a clean slate. With new beginnings come new opportunities to build healthier habits, reconcile relationships and create new year’s resolutions. If you are one of the millions of Americans who made a list of new year’s resolutions you’re not alone. Here are a few ways to stick with these promises.

1. Seek support.

Accountability is key for many people when they are working toward a goal. Often, letting down others can be enough social pressure to keep you on the right track. Try joining an online group of individuals looking to reach the same goals as you, whether that’s exercise encouragement or a professional group you can learn from.

2. Approach Goals vs Avoidance Goals.

As you work on your new year’s resolution consider what type of goal you’re looking to reach – it can spell out success or failure. A 2017 study on New Year’s resolutions found that individuals had more success with approach goals as opposed to avoidance goals. The difference is in framing: rephrase your resolution as a positive habit you’re trying to build, rather than a thing you want to stop doing. Try replacing your bad habit with a constructive behavior in its place.

3. Reminders are Key.

Have you ever made a new year’s resolution and couldn’t even remember what you told yourself you’d do once the clock struck midnight on January 1st? This is the reason for failure for so many. Life happens, and your self-improvement goals can fall on the wayside. Keep reminders to yourself on your refrigerator, mirror, your desk; anywhere you’ll see it frequently. Try writing yourself new notes when you notice the reminder becoming less impactful over time.

4. Keep Them Time Bound and Evaluate.

There is a reason businesses review their performance on a quarterly basis. Keeping goals time-bound allows you to gauge how long you have left in order to accomplish your new year’s resolution. You’ll start to notice how small actions every day build to progress over time. Reward yourself for small wins and acknowledge failure, knowing that there is always time to improve.

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.

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Simple Changes towards a Low Salt Lifestyle

Has your doctor recommended that you should start a low-sodium diet? You might find it to be a challenge, as it seems that sodium is in everything we eat. The typical American eats a fair amount of fast food and an equally dangerous amount of comfort foods at home. These foods, such as canned soups, crackers, salsas, and of course potato chips tend to be high in sodium. It is typically recommended that your dietary intake of sodium remains between 2,000 and 3,000 milligrams per day. Remember, your goal is not to eliminate all the salt entering your system; after all, the human body needs some sodium to survive. The goal is to get your sodium levels to a healthy range. Here are some helpful tips to get you started.

  1. Stop adding salt to the food you eat. Put your salt shaker away in a hard to reach place. Old habits are harder to break if you feel like you are depriving yourself. So instead, start to experiment. Fill the shaker with salt-free herbs and spices such as basil, oregano, lemon pepper, garlic, onion, or parsley. Try different combinations until you find one that you enjoy.
  2. Buy a pepper mill and try grinding your own fresh pepper from an array of peppercorns, such as: tellicherry, lampong, white, green, sichuan, or pink peppercorns. If you haven’t tried freshly ground whole peppercorns on your food before, you are in for an amazing experience.
  3. Learn to read food labels. By comparing product labels side-by-side, you will see some notable differences between products that seem identical. Generally speaking, packaged foods will have higher levels of sodium than fresh foods, but you can learn to make healthier choices when choosing canned or frozen foods if you know what to look for.
  4. Eat more fresh food. Fresh fruits and vegetables are naturally low in sodium. You can eat as much as you’d like and not have to worry about clogging your arteries. Fresh, lean meat, fish, and chicken also tend to be low in sodium.
  5. Start fully experiencing the use of herbs in your cooking. Herbs are a great substitute for salt. Find recipes and experiment with fresh herbs to expand your cooking repertoire.

Changing your eating habits will not be easy at first, so start with small changes. Start by targeting just one meal a day. After you have established that habit, then do the same for a second meal. It will take some weeks before you build a good understanding of which foods are low in sodium, but you will with time. Eventually, as your taste buds adjust to your new diet, you will crave salt less as you have been exposed to a world of new tastes and flavors.

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.

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Mediterranean Meal Ideas

A Mediterranean diet is an excellent way to maintain a healthy weight. Here are seven meal ideas with links to recipes to get you started.

  1. Greek-Style Baked Cod with Lemon and Garlic

Lemon juice, garlic, olive oil, and a mix of Mediterranean spices give this dish its wonderous flavor! This simple recipe can be ready to serve in just over 20 minutes.

  1. Chicken Shawarma

Chicken shawarma is a favorite of Middle Eastern street food. Shawarma’s flavor comes from a homemade mixture of spices.

  1. Moroccan Vegetable Tagine

This homemade vegetable stew is filled with warm Moroccan flavor. This delicious dish is simple, vegan, and gluten free.

  1. Easy Seafood Paella

This version of seafood paella is modern and simple to make. You’ll absolutely love it! And unlike many classic paella recipes, no special pan is required. Follow this step-by-step tutorial and watch the video to try out this recipe for yourself.

  1. Spanakopita

Spanakopita is a Greek spinach pie made up of layers of flaky phyllo with spinach, onions, cheese, and herbs. This dish is simpler to make than many would believe. Try out the recipe and tutorial for a new cooking experience.

  1. Chicken Souvlaki

A favorite for many, chicken souvlaki’s flavor comes from its marinade. As a bonus, the same recipe for the tzatziki sauce can also be used for pork!

  1. Briam

Greek briam, similar to ratatouille, is a traditional Greek roasted vegetables dish. It is made up of a mix of vegetables that are baked using simple flavors.

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.