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

November 25, 2020November 24, 2020

Benefits of a Vegetarian Diet

While eating meat provides many necessary nutrients for the human body, the vegetarian approach can still support a healthy, varied diet. People become vegetarians for many different reasons, either wanting to incorporate healthier foods to their diets, for ethical reasons, and environmental sustainability. Whatever the reason, starting a vegetarian diet can have many beneficial impacts on your health, if done in a healthy and manageable way.

Health Benefits

A vegetarian diet reduces the risk of chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer. Preventing these diseases may lead to a longer life expectancy. Additionally, going vegetarian may help manage weight, since a plant-based approach incorporates fewer calorie heavy meals. In an experiment done by the Medicine Research Institute, overweight people that went on a vegetarian diet lost an average of 24 pounds within the first year!

What foods does a Vegetarian diet consist of?

When going vegetarian, people focus on eating plant-based foods. Typically, vegetarians do not eat meat or fish but will still consume dairy products. By sticking to whole foods, vegetarians eat high amounts of nutrients and fiber. While there are many benefits to the vegetarian diet, it is crucial to plan ahead, as deficiencies in vital nutrients such as iron and vitamin B-12 can occur.

Why should I try this diet?

For the health reasons listed, as well as a more sustainable diet for the environment, going vegetarian may be a great option for you. To start, slowly reduce the amount of meat you consume each week in order to gradually transition into the new way of eating. Also, plan accordingly to make sure you are eating foods that give you the necessary vitamins and minerals. When done correctly, the vegetarian diet has had many positive impacts on people that have made the switch.

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 Cente

November 17, 2020November 17, 2020

Incorporating the Mediterranean Diet into Your Lifestyle

More and more, people are becoming conscious of incorporating vegetables into their diet and overall going more “plant based”. In particular, the Mediterranean diet has increased in popularity for people who are becoming more aware of this heart-healthy lifestyle. This type of diet is approved by the World Health Organization, deeming to be “healthy and sustainable.” So why should you consider making this your diet?

What is the Mediterranean Diet?

The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. With that being said, people who follow this way of eating often consume high amounts of fruits, vegetables, beans, seeds, nuts, whole grains, and olive oil. While these foods are the staples of the diet, people will also consume weekly amounts of poultry, fish, eggs and beans with moderate portions of dairy products and red meat. Overall, this diet is primarily plant-based with an emphasis on whole foods and healthy fats.

Why should I start the Mediterranean Diet?

Health Benefits

The health benefits associated with this diet can improve long-term health outcomes. Going plant-based can decrease your risk of cardiovascular disease and lower LDL (bad) cholesterol. Because the Mediterranean diet focuses on healthy fats, you will receive the unsaturated fats that may decrease triglycerides, the risk of stroke, heart failure, and blood clots.

Social Benefits

The Mediterranean Diet is very flexible, making it a sustainable lifestyle for those that choose to make the switch. People can still enjoy the foods they love while just adding an emphasis to plant based and whole foods. Unlike many diet fads, people find success with the Mediterranean diet because of how unrestrictive it is. Additionally, the diet allows red wine in moderation.

Overall, considering this switch in your eating habits will have a beneficial impact on your health and well-being!

Dr. Barbara Edwards, 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.

November 10, 2020November 9, 2020

Benefits of a Low Salt Diet

Salt, otherwise known as sodium chloride, is one of the most commonly used ingredients. Whether it is used for cooking, baking, or just to add some extra flavor to french fries, salt plays a major role in the American diet. While consuming moderate amounts of this mineral can allow you to maintain healthy blood pressure and aid in nerve/muscle function, overconsumption can be detrimental to one’s health.

How much salt is too much?

It is estimated that people only need about 500 mg of salt per day in order to aid in bodily functions. Most Americans eat about 1.5 teaspoons of salt per day, which equates to 3400mg – way more than the necessary amount. Consuming salt in excess may lead to heart disease, high blood pressure, stroke, and even calcium deficiencies. Commonly eaten foods such as ham, salad dressing, canned soups, and many others are high in sodium levels.

Why start a low-salt diet?

Decreasing salt intake by limiting processed and restaurant foods can improve health outcomes, such as reducing the risk of heart disease and lowering blood pressure. Experts recommend eating only about 2400mg per day. Keeping an eye on your salt intake will improve your health and reduce risks down the road. You can still add a light sprinkle of salt to your french fries, but
being mindful of salt will keep you healthier overall.

October 30, 2020October 27, 2020

Common Challenges Faced by Volunteers

Wanting to do good and help others is a noble trait. However, volunteers can face many challenges when they donate their time. Below are some examples of the types of challenges that are typical for those doing volunteer work, and how to address these challenges.

Busy Schedules

Volunteers who work full-time jobs in addition to giving their time to an organization or cause can experience burnout if their time is not managed well. With obligations outside of work, making time for family and friends can feel limited. To address this balance, use a planner to schedule volunteer time, work time, and personal time – and don’t feel guilty about saying no. Sticking to your plans and saying “no” when needed can help you manage a packed schedule.

Finding the Right Organization

Finding a cause you support is simple. However, finding an organization that is a good fit for you can be a different story. Make sure that there is a good cultural fit between your ideals and how the organization is run. Another element to consider is how you fit in with the staff and other volunteers; the people you work alongside can make or break how effective you are in helping advance the mission. Be flexible, but don’t be afraid to explore new avenues if you don’t feel like you are a good fit in the organization.

Cost Barriers

Some volunteer work requires out-of-pocket expenses. This can prevent some people from being able to participate as they are not able to afford the expenses associated with the work. For example, if the volunteer work you would like to do requires you to visit another country, that is often an expense that must be covered out of pocket. Explore crowdfunding, budgeting, sponsorships and scholarships to help you get the foundation you may need to build a future of helping others.

These are some of the more common challenges that volunteers face as they try to support the causes that are important to them. Try not to view these challenges as roadblocks that prohibit the work, but rather another step in the journey to doing good. The ultimate goal is to contribute to a better world.

October 15, 2020October 27, 2020

Why Exercise Is Important For Mental Health

Exercise has proven effects on physical health, but what about mental health? Caring for your mental health is just as important as caring for your physical health. Physical activity releases endorphins in the body which help to improve your mood. By completing some type of physical activity for a short period of time daily, your body is able to push itself to new limits and grow stronger, both physically and mentally.

Effects of Exercise

Exercise can have many different effects on the body, depending on the type of physical activities you prefer. Some of the most common results impact how you feel, which is important for your mental health as well as physical health. A few notable lasting effects of exercise include the following:

Improved self-esteem and confidence
Having more energy
Quality sleep
Reduced stress and anxiousness

Starting a Routine

Beginning the exercise process can be difficult, especially on the days when you really are not feeling up to it. That is ok! Remember to start slow and small and increase the amount of activity you complete over time. Find activities that you enjoy so you can look forward to moving your body for at least half an hour a day.