Tag: health tips

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Healthy Foods That Help Improve Immune System

The immune system is one of, if not the most important part of maintaining health. It is essentially the command center of the body to help fight off sickness and other invaders. Depending on the person, each individual immune system is different. Some may think that the key to a stronger immune system is daily supplements, but certain foods can be more than enough! Here are a few healthy immune system boosting foods to consider:

Citrus

Among the most common foods/drinks to have while sick or to prevent sickness is citrus. Citrus fruits are very high in Vitamin C levels which in turn can help with white blood cell production. Taking Vitamin C while sick with the common cold can even help speed recovery. Some popular fruits include oranges, lemons, grapefruit, and tangerines.

Red Bell Peppers

A lesser known option, red bell peppers can improve the immune system more than one may think. These peppers are so high in Vitamin C that they have around three times the amount than oranges ounce for ounce. They also contain beta carotene which the body can convert into Vitamin A.

Broccoli

This popular vegetable is rich in both vitamins and minerals. Healthy components contained in broccoli are Vitamin A, Vitamin C, Vitamin E, and other antioxidants. Research has shown that broccoli is more nutritious when raw rather than cooked as nutrition can be cooked out. If one prefers to keep broccoli hot, steaming is the best way to go as this keeps more nutrients in.

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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Benefits of Mindfulness

There are many expectations of people as we navigate everyday life. Therefore, it can be hard to remain focused and present with yourself. A great way to center yourself is by practicing these mindfulness tips.

 

Physical Benefits 

When implementing mindfulness into your life, it can have a positive impact on your body. If you are actively mindful, you will notice your stress levels will be lower which helps with many health problems. Mostly lowering blood pressure and putting people at lower risk of heart disease. 

 

Satisfied Life 

Practicing mindfulness helps people live and appreciate life in the moment. It can be easy to feel like life is constantly one foot in front of the other. Worrying about the future is easy when you are not sure how to focus on the present. So, those people who are focusing on the things going on in the moment are more likely to feel satisfied in the life they are living. 

 

Improved Sleep 

For those who suffer from insomnia, practicing mindfulness can help you. Falling and staying asleep can be difficult for those that suffer from anxiety. Before going to sleep, try implementing a self-meditation podcast or something similar. This creates a calming atmosphere that will help you relax and not worry about whether or not you are able to fall asleep. You may also see improvements in your quality of sleep. 

 

Decreased Stress

If you believe you are someone who struggles with stress it could be helpful to look into mindfulness. Mediation has shown to help people regulate emotions which can help dealing with stressful situations. It can be difficult to forget to breathe and relax when under different types of stressors and you are more aware of your own and other’s feelings. There is no harm in trying mindfulness to see how it helps you deal with your stress. 

 

By taking part in mindfulness, you will be able to feel more centered in your life. This leads to a positive mindset and a better physical health overall. Try some deep breathing and focusing on your senses, this will root you in the present. 

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 Sweet Treats for Summer

Even though summer is a great time for ice cream, there are alternatives to swap out a heavy ice cream for a sweet, light treat. These healthier snacks will satisfy your sweet tooth, cool you off and make you feel full so don’t have to keep grazing. Try some of the following recipes if you are looking for something different this summer. 

 

Layered Watermelon Ice Pops

These ice pops combine two summer favorites. Watermelon is a summer staple and a great flavor for summer treats. These ice pops contain avocado, chocolate chips and watermelon making them look exactly like a slice. Not only is it something different to try, but it’s also visually pleasing. Each ice pop only has 173 calories and you can find the recipe here.

 

Strawberry Frozen Yogurt 

There is nothing like a sweet and tart like frozen yogurt, and imagine making it at home. By taking some strawberries, vanilla, greek yogurt and a splash of rum, you will be able to learn to make something new and different. So on a nice hot day, you can enjoy your homemade frozen yogurt and cool yourself off. Each serving of this frozen dessert is 125 calories, check out the recipe. 

 

Apricot Dessert Bruschetta 

If you are looking to impress people with a different kind of dessert, this is the one for you. At each piece containing 77 calories, there really is nothing like it. You will need dried apricots, apricot nectar, and preserves. This is definitely a treat most people do not think about making, but it is definitely worth trying! Don’t forget to top it off with almonds if you’d like and see what you think about this dessert. 

 

It can be easy to fall into the same snacking routines. For this summer, try something different as you lounge outside. These three recipes are a great way to change up what you eat, while satisfying the need for something sweet and cool. Share with company and friends when they come to visit you, or bring to a barbeque! 

 

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 Foods to Boost Brain & Memory Power

Serving as the main control center for your body, your brain is an organ that should always be taken care of. If your brain health is poor, it’s likely that the health of your entire body is poor, too. Memory is also an important function of everyday life, helping you to stick to a certain routine and memorize important information and heart-warming past events. Did you know that you can improve brain function and memory retention just by improving your diet? We go over some changes you can make to your diet to improve brain function and memory power!

Broccoli

Broccoli has a long list of health benefits, containing large amounts of vitamins and healthy minerals. Specifically, healthy levels of vitamin K are found. Vitamin K assists in forming sphingolipids, a kind of fat that is packed into most brain cells. Several studies have found that older adults with a diet rich in vitamin K have better memory and higher cognitive functions.

Walnuts

It’s a good idea to incorporate nuts into your diet, as they hold many health benefits and have been proven to boost memory power! Nuts are generous sources of healthy fats and proteins, and walnuts in particular have high levels of an omega-3 fatty acid known as alpha-linolenic acid, or ALA. ALA has been proven to help maintain clean arteries and lower blood pressure. Heart health is always a bonus! Studies have also shown that walnut consumption is linked to higher scores on cognitive tests.

Pumpkin seeds

Packed with powerful antioxidants, pumpkin seeds are a delicious snack that also contain a set of vitamins and nutrients for brain function. These seeds are known to be an excellent source of magnesium, iron, zinc, and copper. In relation to brain function, copper is needed for health nerve signaling, zinc may help prevent depression and Alzheimer’s disease, magnesium supports learning and memory, and iron deficiency is linked to impaired brain functions and going through your day in a “fog”.

Dark chocolate

Dark chocolate is probably best known for its heart-helping characteristics, but did you know that it also has brain benefits? With a higher concentration of cocoa, dark chocolate contains more flavonoids (antioxidant plant compounds), which gather in the brain to increase memory and assist in learning. Other than memory, chocolate has also found to be a proven mood booster and can lower the risk of depression.

Simple changes to your diet, as well as incorporating more helpful foods into your day, can help increase brain health and improve memory and overall cognitive function. Stay on the right path and you’ll thank yourself later!

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.