Tag: Dr. Barbara R Edwards

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Best Foods For Eye Health

Eating healthy foods can give a large variety of benefits both physically and mentally. They can help to sharpen the mind, give you more energy, and give other important boosts to everyday bodily functions. However, not many people consider eating healthy food to be a factor in improving eyesight. You might be surprised at how many normal foods we eat every day can contribute to better eyesight and eye health overall. Here are some of the best foods for eye health: 

Fish

More specifically, salmon, fish is rich in fatty acids called Omega-3s. These contribute greatly to eye health by helping to improve visual development and retina health while even assisting in preventing dry eyes. It is recommended that one eats wild-caught options instead of farm-raised as wild-caught has more omega-3s and less saturated fat.

Eggs

An extremely versatile food, eggs contribute to eye health in more ways than one. The yolk alone contains potential eye boosters like Vitamin A, zinc, zeaxanthin, and lutein. Vitamin A helps to protect the surface of the eye, the cornea. Zinc helps with retina health while zeaxanthin and lutein help to prevent age-related eye conditions like cataracts.

Dairy

Many dairy products have the potential to aid in eye health. Products like yogurt and milk have Vitamin A, which adds protection to the cornea, and zinc, which can prevent conditions like cataracts and even aid in seeing at night! Grass-fed cows are recognized as being a source for more of these benefits so look for products that mention grass-fed on the label.

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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Five Things to Eat After a Workout

Ever heard the saying “working up an appetite”? Following a very intense workout, people can feel a little hungry and want to snack. This is normal, though it’s important to try  not to ruin all the good work you just put in by binge eating a high calorie, low nutrient meal. Here are five things that you can eat following your workout to nourish your body as it recovers. 

 

Quinoa Bowl

Quinoa contains fiber which helps the body after a workout. This grain is also rich in antioxidants which lowers the risk of heart disease. Quinoa is also a great source of carbs which helps with energy. You can add other things to your bowl like sweet potatoes; pecans and such which will help give you more energy after your workout. 

 

Cottage Cheese

While cottage cheese may not be everyone’s first choice of snack, this creamy snack has a high protein content. Protein is essential for the body in building muscles. You can add fruit to cottage cheese to play around with the flavor. By consuming protein this will help you for your next workout. 

 

Trail Mix

By eating trail mix, you are giving your body a healthy source of fat. Trail mix is also diverse in what it contains, with dried fruit, sometimes some chocolate, and a variety of nuts. Fat helps with energy much like carbs and is easily digestible, which helps the body gain the nutritional values quicker. 

 

Avocado 

Once you are finished at the gym or at home, make sure you have ripe avocado on hand. Avocados contain fat to help repair the muscles you have worked, and the vitamins they contain may even help speed up the metabolism. If you pair this with a slice of whole wheat bread, you will gain more fiber and energy to help you after a challenging workout. 

 

Sweet Potatoes 

One thing you should make a point of eating after visiting the gym are carbs. Sweet potatoes are a great source of carbs and vitamin A. So when it comes to your next session at the gym, you may feel you have more energy. Just remember to avoid using lots of butter or sugary marshmallows. Try some different seasons to add a more savory flavor! 

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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Healthy Low in Sugar Snacks

Snacking is a great way to keep up energy on the go throughout the day between meals. Making sure that snacks are healthy increases the benefits and reduces the risk of crashing since high sugar snacks can often have that effect. While there are many snacks available that are high in sugar, including granola bars and even candy, these often spike blood sugar and contain unnecessary additives with little nutrition to fully satisfy your hunger and keep you feeling good afterwards. Here are a few low-sugar snacks to reach for when you’re feeling peckish.

 

Low sugar snacks

 

Nuts

A high protein snack that’s low in sugar are nuts. This is a healthy snack that is great for on the go snacking. There are many different kinds of nuts so you can try many different varieties to see which you like best. Another positive to consuming nuts is that they are great for anyone trying to avoid foods high in carbohydrates. However, it’s best to remember that the healthiest to consume are the unsalted versions!

 

Seeds

For those looking for a nut-free snack which is low in sugar, try seeds. Some seeds are rich in vitamins and minerals to fortify your diet. Not sure where to start? Try sunflower seeds: they’re high in vitamin E and flavonoids, which are anti-inflammatory.

 

Cheese

A snack high in calcium and protein, yet low in sugar is cheese. Foods with high calcium help reduce blood pressure, which will also help prevent heart disease when eaten in moderation. Make sure to reach for cheese that’s unprocessed; check out your local farmer’s market for flavorful varieties to snack on with whole grain crackers.

 

Olives

Olives contain antioxidants and are anti-inflammatory on top of being low in sugar. Another plus to snacking on olives is that this snack can help regulate your appetite, which can help people who tend to overeat. 

 

Celery

A healthy, low-sugar snack that’s perfect for dipping is celery. This snack goes well with healthy dips such as hummus or nut butters. Though on its own, it is rich in vitamins and is low in calories at 14 per cup. 

 

Kale chips

Kale chips are a popular snack full of antioxidants. You can snack on kale chips in different ways. This snack also has multiple vitamins and is a heart healthy snack, which is great for people who have a family history of heart disease. 

 

Jerky

For those looking for a high protein snack that is filling, jerky is a good choice. For leaner options you can opt for turkey jerky or even fish jerky such as salmon. Make sure to get jerky without added sugar and if you’re following a low salt diet, avoid jerky all together.

 

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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Healthy Foods High in Protein

Protein is one of the most important elements in a balanced diet. Protein helps with many functions behind the scenes such as cell support and structure, immune system support, and other hormonal activities. The amount of protein someone should consume daily varies based on factors like age, body size, and overall activity. Here are some everyday healthy foods that are excellent sources of protein:

Lean Beef

With the obvious benefit of having high amounts of protein, lean beef also contains other helpful components like zinc, selenium, vitamins B6 and B12, and iron. It’s best to eat plant-based foods like fish and poultry as opposed to red meat, which one should regulate intake for. However, when choosing to consume red meat, lean beef is the healthier option.

Chicken Breast

One of the most versatile foods, chicken breast, is an amazing source of protein to include in your weekly meal planning. It can be cooked with a wide variety of methods, and it pairs well with many flavors. Aside from being rich in protein, chicken breast is plentiful in B vitamins and minerals. Try chicken breast prepared with Mediterranean flavors, in a salad, or in a stir fry for a healthy, filling meal.

Eggs

Eggs, yolk and whites, are some of the most protein and nutrition filled foods out there. They are filled with vitamins, antioxidants, healthy fats, and minerals. Despite common misconceptions, whole egg yolks are healthy and studies even suggest they can prevent certain chronic conditions and diseases. 

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.