Tag: health tips

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High Blood Pressure Diet: Foods to Avoid

Blood pressure levels are one of the many things that must be considered when maintaining a healthy diet. High levels of blood pressure must be treated or monitored, and after a prolonged period with no solution in sight, untreated levels can lead to heart disease, heart failure, or stroke. You may not realize it, but certain factors of your diet can be directly leading you down the path of hypertension. Here are some of the best foods to avoid if you are looking to keep your blood pressure levels in check.

French fries

Probably not the biggest surprise to you, but french fries are not exactly the most ideal snack to have alongside your burger or other greasy meal. 9 out of 10 orders of french fries are generously coated in salt. Excessive salt intake can lead to fluid retention in your body, leading you down the road to high blood pressure.

 

Mashed potatoes

No, mashed potatoes are not much healthier than their deep-fried cousin, the french fry. Studies have shown that high intake of potatoes in general can lead to hypertension. This data was even more apparent among those who ate 3-4 or more servings of mashed potatoes a week.

 

Sausage

Sausages have been found to be very fatty and salty meats. A single sausage sandwich can contain over half of the recommended daily intake of sodium.

 

Mineral water

Yes this is true, mineral water isn’t as healthy as it is advertised to be. Individuals who are prone to hypertension should avoid bottled mineral water. Mineral water can contain high levels of sodium, some around 200 mg per liter. The same can be said for salt content, which is a common catalyst for hypertension and other related illnesses. If possible, stick to regular tap or bottled water.

 

Wine

Now, let me explain this one. Yes, wine has been linked to beneficial antioxidants and lowering the risk of heart disease. If you experience hypertension though, you should probably limit your consumption to around one to two glasses per day. Excessive drinking is a leading cause of high blood pressure and associated blood, heart, and kidney diseases. 

Experiencing hypertension is nothing to be ashamed of. You can still enjoy a normal life with high blood pressure, you just have to be a bit more aware of your diet!

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 Low in Sugar Snacks

Snacking is a great way to keep up energy on the go throughout the day between meals. Making sure that snacks are healthy increases the benefits and reduces the risk of crashing since high sugar snacks can often have that effect. While there are many snacks available that are high in sugar, including granola bars and even candy, these often spike blood sugar and contain unnecessary additives with little nutrition to fully satisfy your hunger and keep you feeling good afterwards. Here are a few low-sugar snacks to reach for when you’re feeling peckish.

 

Low sugar snacks

 

Nuts

A high protein snack that’s low in sugar are nuts. This is a healthy snack that is great for on the go snacking. There are many different kinds of nuts so you can try many different varieties to see which you like best. Another positive to consuming nuts is that they are great for anyone trying to avoid foods high in carbohydrates. However, it’s best to remember that the healthiest to consume are the unsalted versions!

 

Seeds

For those looking for a nut-free snack which is low in sugar, try seeds. Some seeds are rich in vitamins and minerals to fortify your diet. Not sure where to start? Try sunflower seeds: they’re high in vitamin E and flavonoids, which are anti-inflammatory.

 

Cheese

A snack high in calcium and protein, yet low in sugar is cheese. Foods with high calcium help reduce blood pressure, which will also help prevent heart disease when eaten in moderation. Make sure to reach for cheese that’s unprocessed; check out your local farmer’s market for flavorful varieties to snack on with whole grain crackers.

 

Olives

Olives contain antioxidants and are anti-inflammatory on top of being low in sugar. Another plus to snacking on olives is that this snack can help regulate your appetite, which can help people who tend to overeat. 

 

Celery

A healthy, low-sugar snack that’s perfect for dipping is celery. This snack goes well with healthy dips such as hummus or nut butters. Though on its own, it is rich in vitamins and is low in calories at 14 per cup. 

 

Kale chips

Kale chips are a popular snack full of antioxidants. You can snack on kale chips in different ways. This snack also has multiple vitamins and is a heart healthy snack, which is great for people who have a family history of heart disease. 

 

Jerky

For those looking for a high protein snack that is filling, jerky is a good choice. For leaner options you can opt for turkey jerky or even fish jerky such as salmon. Make sure to get jerky without added sugar and if you’re following a low salt diet, avoid jerky all together.

 

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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Healthy Foods High in Protein

Protein is one of the most important elements in a balanced diet. Protein helps with many functions behind the scenes such as cell support and structure, immune system support, and other hormonal activities. The amount of protein someone should consume daily varies based on factors like age, body size, and overall activity. Here are some everyday healthy foods that are excellent sources of protein:

Lean Beef

With the obvious benefit of having high amounts of protein, lean beef also contains other helpful components like zinc, selenium, vitamins B6 and B12, and iron. It’s best to eat plant-based foods like fish and poultry as opposed to red meat, which one should regulate intake for. However, when choosing to consume red meat, lean beef is the healthier option.

Chicken Breast

One of the most versatile foods, chicken breast, is an amazing source of protein to include in your weekly meal planning. It can be cooked with a wide variety of methods, and it pairs well with many flavors. Aside from being rich in protein, chicken breast is plentiful in B vitamins and minerals. Try chicken breast prepared with Mediterranean flavors, in a salad, or in a stir fry for a healthy, filling meal.

Eggs

Eggs, yolk and whites, are some of the most protein and nutrition filled foods out there. They are filled with vitamins, antioxidants, healthy fats, and minerals. Despite common misconceptions, whole egg yolks are healthy and studies even suggest they can prevent certain chronic conditions and diseases. 

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.