Tag: health tips

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Summer Recipes for Summer Days

Planning healthy meals can help break up the dog days of summer. These warm months welcome new foods that can enhance your diet. But eating the same thing every day can become boring and stale. So, while summer is still in the air, here are some healthy recipes to share with friends and family.

Grilled Shrimp and Avocado Salad

A salad on a nice summer day can be very refreshing and it is quick and simple to make. Shrimp and avocado go really well over a nice salad. This recipe calls for ten shrimp, half an avocado and an orange. This recipe starts at 297 calories, with just those ingredients. But you can add anything to make this salad your own. Adding some lime on top or a little citrus vinegar dressing will help make it stand out and make it your own.

Pineapple Salsa Grilled Chicken

To really change up the dinner table on a summer night, try this recipe for grilled chicken. This recipe from delish includes a source of protein and adds a bit to grilled chicken. The sweet freshness of the pineapple will punch up the flavor. This simple recipe is great for someone just learning how to cook; the prep time is just ten minutes.

Carrot, Date and Feta Salad

Salad can be paired with every meal in the summer, but it can grow boring. So, to switch it up here is a different type of salad from Food Network. This salad has only 121 calories and it contains: carrots, dates, feta, almonds, cilantro, lime, olive oil, honey, and salt. There are many ways to eat this. It can be eaten on its own, over a burger or sandwich, or as a side. Either way, this adds color to a dinner table and is a refreshing salad people are not used to.

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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Why Exercise Is Important For Mental Health

Exercise has proven effects on physical health, but what about mental health? Caring for your mental health is just as important as caring for your physical health. Physical activity releases endorphins in the body which help to improve your mood. By completing some type of physical activity for a short period of time daily, your body is able to push itself to new limits and grow stronger, both physically and mentally.

Effects of Exercise

Exercise can have many different effects on the body, depending on the type of physical activities you prefer. Some of the most common results impact how you feel, which is important for your mental health as well as physical health. A few notable lasting effects of exercise include the following:

  • Improved self-esteem and confidence
  • Having more energy
  • Quality sleep
  • Reduced stress and anxiousness

Starting a Routine

Beginning the exercise process can be difficult, especially on the days when you really are not feeling up to it. That is ok! Remember to start slow and small and increase the amount of activity you complete over time. Find activities that you enjoy so you can look forward to moving your body for at least half an hour a day.

Dr. Barbara Edwards, a Princeton M.D. 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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Three Indicators of Good Cardiovascular Health

Dr. Barbara Edwards

Most people associate heart health with cardiovascular health. However, mental health, dietary habits, physical exercise, and a host of other life choices influence heart health. Those attempting to improve heart health should focus on improvements in these areas of their life and monitor progress accordingly. When doing so, three important metrics to monitor are cholesterol, pulse rate, and blood pressure.

Cholesterol

Cholesterol comes from two sources; the liver produces cholesterol naturally and the rest comes from fatty meats, oils, milk, etc. Maintaining healthy levels of cholesterol lowers the risk of heart disease and stroke.

Pulse Rate

Your pulse rate is a measurement of how many times your heart contracts and expands to pump blood over the course of a minute. It fluctuates with physical activities and stress levels so measuring your heart rate in the morning before you get out of bed can be a great way to measure your resting heart rate, which can be an indication of good heart health.

Blood Pressure

Blood pressure is the force exerted against the walls of the blood vessels. Hypertension, also known as high blood pressure, increases the risks of heart failures, stroke, and other conditions. On the other hand, blood pressure that is too low can indicate underlying health problems. Making sure you maintain a healthy blood pressure is important because blood pressure that is either too high or too low can indicated underlying health issues.

For more information, consult with your doctor to learn about how dietary choices, exercise, and stress management can improve your cardiovascular health.

Dr. Barbara Edwards (Princeton) is an internist practicing 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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How to Safely Exercise in the Summer Heat

The summer months are a great time to get outdoors and enjoy the warm sunshine. However, it is important we remember to stay safe in the heat. Below are three tips for making sure your summer remains a safe and enjoyable one.

1. Swimming

The summer heat can make it dangerous to go on a bike ride or run as the risk of heat exhaustion can be elevated on very hot days. Swimming is a fun and much cooler alternative. It is also a great exercise that requires all the muscles in your body and thus is a great calorie burner. Grab your beach or pool towel and make a day of it with friends and family.

2. Wear Your Sunscreen

It is easy to overexpose yourself to the sun in the long summer days. Sunscreen of at least SPF 30 is the right solution to protect yourself from harmful UV rays, which can result in agonizing burns or sun poisoning. It is also a good idea to wear a hat to protect your face and scalp.

3. Drink Lots of Water

With all of the fun outdoor activities that summertime brings, it is easy to forget to stay properly hydrated. Make sure you take a water bottle with you to help you’re your daily water intake goals. It is generally recommended that you should be drinking half your lean body weight in ounces of water. A great tip to help you out is to weigh yourself both before and after your outdoor activity and make sure to replace the lost weight with water, which weighs approximately a half pound per cup.

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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How the Sun Affects Our Health

blue sunny sky

Sun exposure can have both positive and negative effects on our health. During the summer when temperatures are higher and the sun is out more often, it’s important to spend some time in the sun, but also not too much time. Before going outside into the sunshine this summer, make sure you know how to determine whether you are getting too much or too little sun exposure.

Positive Effects

Sun exposure can improve your mood, treat seasonal affective disorder (otherwise known as seasonal depression), relieve stress, and improve sleep! On top of these mental health benefits, the sun also provides us with Vitamin D which is involved in maintaining healthy bone strength. Stepping outside into the sunlight for as little as 15 minutes can provide you with all the Vitamin D your body needs.

Negative Effects

Sun exposure can also be too much of a good thing. Prolonged sun exposure can cause heat rash, heat exhaustion, or heat stroke. Heat exhaustion left untreated can lead to heat stroke which is a serious medical condition that can cause permanent disability or death. If you suspect you or someone you know has heat stroke, be sure to call 911 immediately. Also, prolonged sun exposure overtime can cause skin cancer. Be sure you are staying in shady areas and wearing sunblock if you are going outside.

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.