Tag: Dr. Edwards

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Getting a Workout in With Cold Weather

Working out when it is cold outside can seem nearly impossible with snow obstructing your running path, ice patches that can cause you to slip and even a chilly weather forecast can be enough to keep you inside. Though there are some benefits to working outside during the cooler months, read on for tips on getting in a workout.

YouTube Videos

If you are someone that does not want to risk going for a run during the winter, try watching some YouTube videos to learn how to do standing cardio. You can do this outside or inside. Exercising in colder temperatures helps build up your endurance and going along with some stationary cardio can help prevent you from slipping and falling while gaining the benefits of the cold temperature.

Shoveling

Now this kills two birds with one stone. Doing the snow clean up around your residence gets you outside and increases your heart rate. This chore is one of the best full-body workouts you can find yourself doing in the cold weather. Be careful not to overdo it when shoveling to avoid neck and back injuries. You should avoid this if you have any history of heart issues. Consider shoveling while it is snowing but before the snow gets too deep so that you are lifting lighter loads of snow.

Playing in the Snow

Bring out your inner child by just going outside and enjoying the snow fall. Find a big hill and go sledding–you’ll definitely get a workout climbing back up to the top. With the layers and walking, you are sure to work up a sweat all while having fun.

 

By working out outside in the cold you can boost your metabolism, work up your endurance and burn more calories. One of the great things about the winter is that you can get a workout in without even knowing and have fun. Don’t sweat the cold months, there are plenty of alternatives you can use to burn off some holiday treats!

 

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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Long Term Benefits of Taking Daily Vitamins

Because of a busy schedule, it can be difficult to pack all the necessary nutrients into your diet. If you struggle with chronic health conditions that require certain elements be added to your diet daily, vitamins and supplements are so important to add to your routine. There are many reasons why people take vitamins, but vitamins have benefits you may not even know about. 

Nutritional Value 

By taking a daily vitamin or even a multivitamin you can be getting nutrition that you may not even thought of. For example, vegetarians may think their diet is healthy enough, but are often missing out on vital nutrients such as B12, iron and even magnesium. Dietary supplements can step in to fill in the gaps where the dietary choices we make are not the best. 

Reduce Mental Health Symptoms

If you are someone who suffers from anxiety or depression, there could be a connection between those mental health symptoms and how your diet is supporting your brain’s health. Improving your diet can give you more energy, which is paramount for a person coping with depression. The vitamins you are giving your body through a supplement help regulate areas of the body like the nervous system to help regulate mental health. 

Healthy Metabolism 

Taking a vitamin every day regulates the body so that it gets the same amount of nutrients. Regulating these vitamins and minerals can be good for your metabolism as it helps to create a more predictable pattern for your body to become accustomed to. A multivitamin, in addition to a healthy diet and exercising, sets you up for a healthy, vital life. 

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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Beneficial Components of Tea

There is no shortage of healthy drinks out there, from super juices to vitamin enriched waters, but tea is an ancient beverage that has promised health benefits for centuries. There are numerous types of teas that have varying health benefits. Some varieties even promise to improve sleep, digestion and immune support. Most of these teas, if not all of them, have in common that the various compounds and components that get changed around and formed through methods such as oxidation and withering. Here are a few compounds found in tea that are especially beneficial:

Polyphenols

These compounds are one of the most numerous (almost 30,000 in tea) and are mostly found in the first leaf and the bud. One of the more important polyphenol categories is called flavonoids. These contain antioxidants and are responsible for numerous health benefits found in tea. 

Amino Acids

These common compounds are found primarily in the leaves. Theanine, the most prevalent amino acid, promotes relaxation and alpha brain wave activity. This kind of activity occurs with activities like meditating and daydreaming, which when paired with tea, can help with depression and even creativity.

Carbohydrates

Carbs like sugars and starches are stored energy which helps to kick start important reactions. Some of these reactions include the creation of enzymes and polyphenols. While the compound itself is not hugely beneficial for the user, this helps with the creation of more important compounds that do.

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.

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Tips for Self-Care

Self-care is an important step in maintaining a healthy, well-balanced life. There are different types of health ranging from mental to physical. It is important for self-care to factor in both mental and physical health.

 

Self-care for mental health

Increasing relaxation can help mental health by decreasing mental stressors. Some great ways to relax involve meditation and going on nature walks which can help relieve stress by giving the mind a release. Some outlets that can be employed to cope include journaling and talk therapy. Journaling is a cathartic way to voice your concerns which can help to relieve stress and give an opportunity to gain clarity when you look back at the things you’ve written in the past and have since overcome. Therapy is great for mental health since it involves voicing concerns to a third party who is a trained professional and can give helpful guidance about how to approach problems and develop healthy coping mechanisms. Regular socialization with friends and those close to you is also important to check in with your mental well-being since it reduces loneliness and reinforces positive bonds.

 

Self-care for physical health

Nutrition is a key factor in maintaining physical health since a lack of certain vitamins can result in deterioration of the body. Fitness is an important tool to maintain physical health since it keeps the body strong and increases stamina which helps it function at optimal levels. Some great exercises for physical health are swimming, yoga, Pilates and spin classes. Moving your body releases endorphins, popularly known as the “happy” brain chemical.

 

Mental health and physical health are connected so maintaining both is the key to a balanced, healthy life. Focusing on your needs as an individual helps you to be able to function at an optimal level.

 

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.