Tag: dr. edwards princeton

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5 Healthy Snacks

raw nuts

Snack options are always tough when you’re trying to be healthy. For those on the go, it may seem impossible to avoid reaching for snacks with high sugar and salt which is why it is strongly suggested to prepare snacks at home before venturing out for the day. Here are some healthy, mess-free snack options ideal for your car, desk, or anywhere else:

1. Mixed Raw Nuts

Mixed raw nuts are a great source of fat, fiber, protein, and vitamin E. Cashews, almonds, pistachios, and walnuts are just a few options that require almost no preparation for easy consumption.

2. Boiled Eggs

Eggs aren’t just for the morning, boil them for about 7 minutes and bring them on-the-go. This low-calorie snack has about 5 grams of protein with ‘healthy fats’ known to lower your LDL (bad) cholesterol.

3. Protein Shakes

There are plenty of ingredients you can put into protein shakes and a large assortment of pre-made drinks to choose from if you’re in a hurry. If you choose to make your own, consider adding whey protein powder, liquids like soymilk or almond milk, and an assortment of fruits such as bananas, strawberries, and apples. This snack is popular among those looking to build muscle with lots of vitamins and minerals.

4. Dried Fruit

Instead of worrying about the temperature of regular fruit and where to store it, pre-packed dried fruit with no added sugar is a great alternative. You can go for blueberries, blackberries or cherries (great for antioxidants), just to name a few.

5. Seeds

Seeds are known for having high levels of fiber with the ability to lower blood pressure and blood sugar. Some great seeds to turn to are flax, hemp, chia, and sesame seeds.

Dr. Barbara Edwards, Princeton 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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What To Know About the Keto Diet

healthy food for keto diet

The ketogenic diet has continued to gain popularity as one effective way to lose weight. Like any diet, this approach to eating may or may not be for you and you should consult a medical professional before making any significant dietary changes. It is always recommended to pair diets with workout plans to supplement weight loss.

How The Ketogenic Diet Works

The ketogenic diet is a low-carb, high-fat diet. The goal is for your body to enter ketosis, a state where your body will start to break down protein and fat, thus causing the individual to lose weight.

Benefits

This diet has been used to manage conditions like epilepsy, diabetes, and metabolic syndrome. Because body fat is linked to various diseases, successful weight loss from this diet can improve heart health, decrease the risk of cancer, and acne. Some studies show that the ketogenic diet may lead to better cognitive function while preventing Alzheimer’s or Parkinson’s disease.

Potential Drawbacks

For long term use, minimal research has been done on the effects of this diet. Long term users may suffer adverse health effects or struggle with keeping the weight off. Being in ketosis for too long may put you at risk for entering ketoacidosis (high levels of acid in the blood) which can become life threatening. Because carbohydrates are a main food group, largely excluding them from your diet may create deficiencies.

Dr. Edwards, Princeton 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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Key Concepts For A Heart Healthy Diet

watermelon slice

Following a heart healthy diet is essential to preserving your mind, preventing disease, and keeping your body active. Maintaining a balanced diet that’s good for your heart requires practice but is extremely rewarding.

Choosing Calories Wisely

For the average adult, 2,000-2,500 calories are needed daily to maintain a healthy weight, although this number may vary based on characteristics such as height, gender, and age. Within this calorie range, it is important to get in all the vitamins and nutrients you need for the day. Keeping track of all food intake is essential to track what you’re properly including in your diet and potentially missing out on. This provides the opportunity to replace unhealthy foods with more nutritious options.

Foods To Avoid

For a heart healthy diet, it is necessary to avoids foods which contain high amounts of sodium, saturated fat, and sugar. Regular intake of these foods contributes to risk of heart disease, diabetes, and cancer. Here are a few foods to avoid for a healthy heart:
• Red meats
• White bread
• Fried chicken
• Canned soup

Foods To Eat

For optimal health, it is recommended to only consume fresh and natural food. At the base of a heart healthy diet, you’ll find fruits and vegetables, whole grains, and protein. Here are a few great foods to add or continue to eat in your diet:
• Salmon
• Berries
• Spinach
• Oats

Dr. Edwards, Princeton 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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Healthy End of Summer Dessert Recipes

Eating healthy and staying fit throughout the summer tends to be more difficult as many summer nights are spent with family and friends at the local ice cream stand. We all know how tempting and delicious dessert can be, but we also know how unhealthy it is. Dessert in the U.S. tends to be full of sugar and high in fat content—but isn’t that what makes it taste so good? These desserts listed below are just as tasty as traditional desserts but are far better for your health. Full of fruits, low-fat foods and natural sugars, these desserts are some of the best!

1. Vegan Chocolate-Drizzled Frozen Banana Bites

These delicious frozen banana treats are the perfect summer dessert. Not only are they easy to make, containing only 3 ingredients, but they taste great too. Frozen bananas can taste a bit like ice cream and you can store them for future nights. Low-calorie, one bite is just 58 calories, containing only 3g of fat.

Find the recipe here.

2. Pineapple Nice Cream

 

 

Because of the hot weather, ice-cream is likely the most popular dessert to have during the summer. Though it is tasty, traditional ice-cream can be very fattening. This healthy, fun twist on ice-cream is a great way to satisfy those cravings. The ingredients are all natural with no added sugars, but the sweetness of the pineapple takes care of your sweet-tooth. The recommended serving size is ½ cup and that is just 55 calories and 0 grams of fat!

Find the recipe here.

3. Mango Tiramisu

Packed with flavor, this mango tiramisu is a twist on the traditional Italian dessert. A healthier choice, the mango shares a bowl with Greek yogurt, whipped topping and agave syrup. The combination of these ingredients might make the version of tiramisu tastier than the original! The nutrition facts are just as impressive, a serving size of 2/3 cup is just 147 calories and 3 grams of fat.

Find the recipe here.

Dr. Barbara Edwards, Princeton internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.

 

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Calling All Volunteers in Princeton, NJ!

Volunteering your time to help and give back to others is always a great decision. Not only do others benefit from your kindness, but volunteering positively impacts your physical and mental health, as many studies have shown. Volunteering has been proven to improve your mood and decrease the chances of feeling lonely because it provides a sense of purpose. Other benefits of volunteering include gaining experience and skills you wouldn’t otherwise learn, earning community service hours, and it is a great way to meet new people and network.

volunteer

Why Volunteer?

Volunteer work includes a wide variety of different tasks. Whether you enjoy being outside, playing with animals or working on a computer, volunteers are always welcome and needed in all areas. Often our lives are busy between work, family and other duties and it seems difficult to find time to fit volunteering into your schedule. Actually, organizations that are looking for volunteers often offer flexible hours, and they will be grateful for any time that you can put aside for their cause.

Princeton Volunteer Opportunities

1. Penn Medicine Princeton Health

Love the medical field or looking to pursue a career in it? Volunteering your time at Penn Medicine Princeton Health is a great way to gain experience, meet other professionals in the industry, and give back to the community. A wide variety of jobs and tasks are available for volunteers, so find your fit today by contacting the Penn Medicine Princeton Health volunteer department.

2. Princeton Family YMCA

Volunteers are always welcome at the Princeton Family YMCA and play a vital role in the success of programs and events at the YMCA. Volunteers can be responsible for helping at events, coaching and mentoring children, and assisting children with disabilities. Each year volunteers invest hundreds of hours at the Princeton YMCA to serve and give back to their community. Learn more about the Princeton YMCA volunteer opportunities here.

These are just a few examples of volunteer opportunities in the Princeton area, discover more here.

Dr. Barbara R. Edwards is a doctor of Internal Medicine in the Princeton, New Jersey area – practicing at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.