Tag: Dr. Edwards

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Developing Healthier Eating Habits

Woman eating a salad

We all know that we need to maintain a healthy diet to live a balanced, vital life, but a “healthy” diet can be hard to achieve when we are bombarded with messages about dieting simply to lose weight. While weight loss can be a side effect of a diet packed with nutrients and foods that are good for your health, the goal is to develop habits that keep you eating those healthy, whole foods. Here is a list of methods to keep in mind to stay on the right track towards developing healthier habits around food.

Self-Reflect

You won’t be able to notice unhealthy habits if you don’t allow yourself to take note. Reflection and self-awareness are key to implementing healthier habits. For instance, try keeping a food and drink diary to understand what you frequently reach for that leaves you feeling sluggish. Using this info, you can sketch out your food habits, good and bad. Knowing these habits is beneficial to you, as you can highlight which ones you would like to work on, and which you can keep.

Change Routine if Needed

If your daily routine is enabling your unhealthy behavior, it’s okay to change it! For most people who may have unhealthy eating habits, breakfast is not an essential meal. This may not seem that important to some, but in order to maintain a healthy diet and lifestyle, the age-old phrase “the most important meal of the day” really does reign true. Breakfast is so important because it provides energy for you to begin your day. If you haven’t eaten earlier in the morning, you may find yourself fatigued and too tired to get certain important tasks done. Skipping meals is another bad habit to watch for, as the inconsistency of when you eat can have negative effects on health. To enforce a healthy routine, make sure that breakfast, lunch, and dinner are consistently being eaten.

Eat Foods You Can Pronounce

Reaching for packaged foods as you sit down to watch a movie or to snack on quickly before a zoom call at work add up at the end of a week. As you track your eating habits, you may notice how large a percentage of your caloric intake is coming from processed foods with ingredients you can’t pronounce. Instead, try reaching for more whole foods that are grown on farms, rather than produced in factories. Food should bring you fulfillment and satisfaction – take the time to slow down to enjoy full meals rather than quick snacks.

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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Ways to Improve Your Sleep

We all love to sleep. On average, people should sleep eight hours a day to feel refreshed and rejuvenated for the next day. However, many can’t seem to get eight hours as some have trouble falling asleep or they still feel tired even after eight hours. This can be for an assortment of reasons and without proper sleep, people often feel tired, moody, and unproductive throughout the day. Here are some ways to improve your sleep:

Sleep and Wake Consistently

Did you know that you can still have the proper amount of sleep and still be sleeping incorrectly? Having an inconsistent sleep schedule can throw your sleep cycle off and cause an eight-hour night of sleep to feel like a six-hour night, making you feel like you need to take a nap later in the day. Going to sleep and waking up at similar times each day can prevent this and make it so that you feel more well rested.

Reduce Screen Usage Before Bed

Blue light is the light emitted from devices such as smartphones and computers. Exposing yourself to this blue light reduces the production of the hormone melatonin, a chemical in the brain which aids in falling asleep. To fix this, reduce the amount of screen time before bed, or if screens need to be viewed late, install a blue light filter or wear specialized glasses that can block exposure.

Lower caffeine and Sugar Intake

Consuming drinks high in sugar or caffeine can cause the body to become energized which makes it difficult to fall asleep. Drinks containing high amounts include coffee, energy drinks, and certain types of tea. Switching to decaf at night or substituting sugary drinks for water or other products containing low sugar can help speed up falling asleep.

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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Three Simple Healthy Holiday Desserts

The holidays are here, and so are the cravings that come along with it! Don’t worry, your healthy diet can stay strong despite the temptations. Indulging in dessert, especially around the holidays, doesn’t have to make you feel guilty.

Apricot Oat Bars

One healthy holiday dessert you can incorporate at your table are apricot oat bars. Oats are considered a healthy food and are super delicious when incorporated in a dessert! Since oats are amongst the healthiest grains, it’s a smart move to bake with them. They are also a reliable source of fiber, vitamins, minerals, antioxidants. What are you waiting for? Try this recipe today!

Almond Snowballs

Almonds deliver an incredible amount of nutrients and contain a high amount of monounsaturated fats, fiber, protein and various important nutrients. Almond snowballs are a simple recipe to incorporate for the holidays with a prep time of 10 minutes!

Healthy Carrot Muffins

If you remember your grandmother telling you that carrots are good for your eyes, she was right! This vegetable is rich in beta-carotene, a compound that changes into Vitamin A which helps keep our eyes healthy. Incorporating this healthy carrot muffin recipe is a no-brainer! In addition, carrots can also boost your immune system and help strengthen bones.

These are just some ideas of what can be incorporated or substituted at the holiday dessert table this year! Happy holidays and happy baking!

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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Healthy Holiday Meal Ideas

The holidays are a time for getting together with loved ones while enjoying a delicious meal. Holiday meals don’t have to be unhealthy to taste good. Here is a list of great holiday meal options to make that are both healthy and delicious. 

Main course

Codfish: Rich in omega 3 fatty acids codfish is a great choice to serve over the holidays for those that want to have a healthy meal. In some cultures, it’s traditional to eat seafood on Christmas eve, making codfish a traditional, healthy option during the holiday season.

Side dish

Baked sweet potato latkes: Traditional latkes are made from white potatoes, which are not as nutritious as sweet potatoes. Sweet potatoes are rich in beta carotene which is important for eye health, high in vitamin C which is essential for immune health and a great source of potassium which is important for heart health. Baking the latkes is also a healthier method of cooking than traditional frying since it involves less oil, meaning less fat is used.

Dessert

Healthy gingerbread cookies: Gingerbread cookies have healthy ingredients such as cinnamon and ginger but are often filled with unnecessary added refined sugar and flour. These cookies can be made healthier by using recipes that only have natural sources of sugar such as blackstrap molasses, raw cane or coconut sugar. They can also have added nutrients when you use whole wheat flour instead of refined wheat white flour.  

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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Foods Rich in Vitamin C

Although Vitamin C is well-known as a dietary supplement, it is commonly found in multiple foods naturally. This vitamin is used by the body to support your immune system, which is especially important as cold and flu season arrive. Read along to find out more of the benefits of this nutrient along with some suggested foods.

Foods High in Vitamin C

Luckily, Vitamin C can be found in many foods and is most often associated with citrus fruits such as lemon, limes, oranges, tangerines, and grapefruit. However, Vitamin C isn’t limited to citrus fruits, as there are plenty of other fruits and even vegetables that contain high levels of this nutrient. Some other foods high in vitamin C are broccoli, red cabbage, bell peppers, cantaloupe, and kiwi. The best part about this variety? They can easily be incorporated in a salad, as a side dish or even as a snack!

Benefits of Vitamin C

Vitamin C is an important nutrient to our body. It aids the body in completing many important functions: repairing tissue, forming collagen, immune system defense, maintaining adequate formation of teeth and bones and cartilage as well as healing wounds. Vitamin C also helps your body to increase absorption of iron, which is essential for the formation of hemoglobin. Hemoglobin facilitates red blood cells carrying oxygen throughout your body, an essential function that keeps us alive and healthy. 

Since vitamin C helps your body to perform these crucial functions to keep you healthy, making sure to consume enough of it is important to take care of yourself. The most important times for increased vitamin C intake are during illness, cold weather, or when there are high infection rates. Since vitamin C aids in the function of your immune system, it also helps to decrease the risk that an infection will be severe or prolonged.

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.