Tag: Dr. Barbara R Edwards

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Benefits of Bone Broth

There are many food crazes that tout certain foods as super foods. Bone broth is commonly seen as a superfood, but what does that really mean? “Superfood” is a trendy word used to describe a food that has a host of nutritional and health benefits. Bone broth fits into this category due to its dense nutrient profile and anti-inflammatory properties. Bone broth has been seen to help not only joint and gut health, but it also has been used for beauty purposes due to its high level of collagen,  a protein that gives skin its elasticity. Overall, the benefits of bone broth can contribute to helping multiple systems within the body due to the level of vitamins it has. 

Bone broth nutrients

Iron: the high levels of iron in bone broth make it good for contributing to balanced hormones and adequate oxygenation since iron helps red blood cells to carry oxygen throughout your body. 

Vitamin A: The vitamin A in bone broth is good for eye and immune health. 

Vitamin K: Vitamin K in bone broth helps with wound healing as well as bone health. 

Zinc: Zinc is another nutrient found in bone broth with many health benefits including boosting your immune system and increasing your metabolism function. 

Manganese: Manganese found in bone broth helps many functions in the body such as regulating blood sugar, brain as well as nerve function, calcium absorption, carbohydrate and fat metabolism. 

Selenium: Selenium is an antioxidant found in bone broth that can help reduce oxidative stress in the body. This can potentially reduce the risk of developing cancer since it helps protect cells from damage that this stress can cause.

Asking a physician before making changes to one’s diet is important to make sure that the new addition will be beneficial. 

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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Post-Workout Healthy Snacks

Whether it’s going to the gym, taking a walk, or going for a jog, the steps we take after we’re finished exercising is just as important as the workout itself. For example, in addition to stretching before and after a physical exercise, eating healthy foods is a necessary piece to the puzzle in living a healthy lifestyle. Follow along to read the benefits of post-work out eating, healthy snack ideas, and ways to prepare those snacks.

 

Benefits of eating post-workout

When you work out, you not only burn fat and calories, but you also can deplete nutrients and become dehydrated. Making sure to replenish what you lose from working out will help you recover faster and reduce potential soreness afterwards. Eating foods high in water is important to replenish the hydration you sweat when working out. Consuming high-protein foods will help heal the tears in muscles from working out. High electrolyte foods and supplements will  restore these essential minerals lost during exercise. Healthy post-workout snacks you can try include fruits, nuts, seeds, vegetables, and yogurt.

 

Healthy post-workout snacks

Healthy foods high in water content that help increase hydration after working out include watermelon, cucumbers, cantaloupe, strawberries, peaches, oranges, grapefruit, bell peppers and celery. Healthy foods high in protein such as nuts and seeds are great foods to snack on after exercise to aid in repairing and building muscle. In order to avoid sugary electrolyte beverages, consider consuming foods high in electrolytes such as spinach, kale, bananas, raisins and yogurt.

 

Ways to prepare post-workout snacks

You don’t need to cook a full meal after a workout. Try eating post-workout snacks either in their raw form or in a smoothie. Seeds and nuts can be eaten raw, or as a seed/nut butter spread on a carbohydrate-rich base, or added into a smoothie in place of a protein powder. “Ants on a log”, a childhood snack, is a fun, classic way to combine protein, electrolytes and a high-water content all in one simple snack. All that is needed is celery with nut or seed butter spread on top with raisins placed on the buttery spread to make a fun, healthy treat for your post-workout snack.

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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No Equipment Necessary Exercises

Many people have the idea that in order to stay fit, they need to have a gym membership. They may think “only then I’ll have access to all the equipment that I need in order to stay active, healthy and in good shape”. This is not the case; as long as you have an open space and motivation, there are plenty of ways to stay active without all that gym equipment.

Pinterest

Pinterest is a great place to start when looking for motivation or creative workouts to do without even leaving the house. If you are someone who likes to watch television, you can look up workouts based on the shows you watch. This makes it easy to work out while watching your favorite show: when a character does something predictable, you have an assigned workout to do.  It cannot be overstated how important moving your body and getting that heart rate up is for long term health. Television-centered workouts are perfect for those days you’re not up to doing a full-circuit exercise regimen.

Hiking

For many, there are plenty of places near you to enjoy an active hike. Not only will you be able to enjoy nature and see what it has to offer, but it also it doubles as a full body work out. There are easy hikes and more difficult hikes, but they all help you stay active. Hiking helps build strength, improve balance, and since it’s a cardio workout, it can help manage blood pressure.

Planking

Planks are a great workout to incorporate into your schedule wherever you are. It strengthens the core, as well as other parts of your body. Planks are a beginner-level core exercise that packs a punch, and you can tell while doing it–you will really feel the burn.  Doing planks regularly will help improve posture if you’re able to maintain the right form while in position. Keep a yoga mat at home and at work if you’re able so that you can drop into a plank for thirty seconds to one minute when you have some down time.

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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Five Easy & Healthy Poolside Snacks

Swimming is a great activity to keep you fit this summer. With this activity, you might find yourself hungry after you make your way out of the pool. These are five healthy snacks for you as you sit and relax in the backyard.  These snacks are not just for kids, but they can be great for adults as well. These snack ideas are not only healthy but filling enough to give you the energy needed to swim, run, and play on a long summer day!

Apple Pops

For apple pops you will need to start off by cutting apples into wedges.  Then, spread peanut butter on them; try choosing an organic peanut butter option. Then, insert a popsicle stick.  By keeping the apple covered it will protect the apple from turning brown. The peanut butter is also a delicious filling food. Worried about peanut allergies? Swap it out with another delicious nut butter like almond or sunflower seed butter.

Boiled Eggs and Veggie Sticks

This delicious snack is packed full of protein. Hard boiled eggs are easy to take to the poolside and are filling.  Veggie snacks is a great side for the eggs. These veggie sticks can be eaten by themselves or with a side of hummus. You can even add some left-over peanut butter from before.

Frozen Grapes

Not only are grapes sweet, but they are also refreshing. For this snack, all you have to do is put some grapes in the freezer and let them sit overnight. This is the easiest poolside snack to have.

Blueberry Muffins

Blueberry muffins do not always have to be eaten for breakfast. Homemade muffins can be a good to snack when sitting by the pool since muffins are filled with healthy carbohydrates and are sure to give you the energy needed to swim. Be sure to make these ahead of your day by the pool. Freeze them and when you are ready take them out. This snack is sure to have you wanting more. Try a recipe with a low sugar content when baking your own muffins.

Cheese and Carrot Sticks

This is a great snack option.  Cheese and carrot sticks are great to bring to the pool because they are fast and easy. You can use the leftover veggie sticks or apples to go along with this tasty snack. Crackers are a good addition as well. Pair with a store-bought cheese platter or cheese sticks.

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.