Tag: health

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Best Stretches Before a Workout

Exercise is essential to a healthy lifestyle. When done on a regular basis, exercise can lead to monumental benefits physically, mentally, and emotionally. However, if done incorrectly, injury can occur and inhibit mobility during future workout sessions. Knowing the right stretches and pre-workout exercises can help prevent injuries and help someone do more during a workout. Here are a few recommended stretches before beginning a workout:

Arm Stretches

These stretches you have been doing since primary school. For example the cross-body shoulder stretch which is done exactly as it sounds. And the forearm stretch where you hold your arm out and take the opposite hand and gently pull the other hand back. These are great to implement before an arm workout so you do injury those muscles. 

Cat-Cow Stretch 

Stretching your back is extremely beneficial. Nobody likes back pain; it affects the whole body. So, prior to your workout try using the cat-cow stretch. Where you lay on a mat on your stomach and move the upper part of the body up while the legs remain touching the mat. Similar to a cat, hence the name. By doing this stretch your back will also be strengthened. 

 

Dynamic Stretches

Dynamic stretches are ones that are done by moving. Previously stated were static stretches that can be done either standing or sitting. Some dynamic stretches include; light jogging, jumping jacks, or jumping rope. This gets the body moving and multiple muscle groups warmed up before an intense workout. So the next time you go to workout try a light dynamic stretch before going all 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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Beneficial Components of Tea

There is no shortage of healthy drinks out there, from super juices to vitamin enriched waters, but tea is an ancient beverage that has promised health benefits for centuries. There are numerous types of teas that have varying health benefits. Some varieties even promise to improve sleep, digestion and immune support. Most of these teas, if not all of them, have in common that the various compounds and components that get changed around and formed through methods such as oxidation and withering. Here are a few compounds found in tea that are especially beneficial:

Polyphenols

These compounds are one of the most numerous (almost 30,000 in tea) and are mostly found in the first leaf and the bud. One of the more important polyphenol categories is called flavonoids. These contain antioxidants and are responsible for numerous health benefits found in tea. 

Amino Acids

These common compounds are found primarily in the leaves. Theanine, the most prevalent amino acid, promotes relaxation and alpha brain wave activity. This kind of activity occurs with activities like meditating and daydreaming, which when paired with tea, can help with depression and even creativity.

Carbohydrates

Carbs like sugars and starches are stored energy which helps to kick start important reactions. Some of these reactions include the creation of enzymes and polyphenols. While the compound itself is not hugely beneficial for the user, this helps with the creation of more important compounds that do.

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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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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Three Delicious Keto Holiday Meal Recipes

The holidays can be such a stressful time with all the gifts to buy (and receive on time), decisions about who will host and who will travel, and all the other stressors that go into holiday planning. However, maintaining a healthy keto diet doesn’t have to be part of that stress this year. Here are three recipes that can satisfy cravings this holiday season. 

Cauliflower Stuffing 

Cauliflower Stuffing is a great way to stay aligned with the keto diet and enjoy a classic holiday meal. It’s a great way to pack all those amazing flavors you want during the holiday season. Similar to bread in usual stuffing, cauliflower soaks in all the flavors like a sponge. 

Baked Fresh Ham with Herbs de Provence

Ham is a great source of protein that’s key to the keto diet. When is a better time to try Baked Fresh Ham with Herbs de Provence than during the holidays? This recipe is a great way to get the protein you need and still follow your diet during your holiday dinner. 

Buffalo Shrimp Lettuce Wraps 

Buffalo Shrimp Lettuce Wraps aren’t the usual holiday meal, but why can’t they be? Shrimp is another food that is high in protein but also a great source of nutrients. Creating lettuce wraps is giving your body the nutrients it needs without giving it unnecessary calories. This might not be the most common holiday meal, but it’s a great meal idea if you want something tasty and different tasting while sticking to your keto 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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The Negative Effects of Binge Drinking

saint patrick's day beer and pretzels responsible drinking habits

At certain times of the year, such as St. Patrick’s Day, many people may find themselves drinking in excess, but what some may not realize is the toll binge drinking has on your body. If you are planning on drinking socially or celebrating this month, be sure to stay safe by monitoring your alcohol intake. From the moment you take your first celebratory sip, alcohol can have an impact on your body and your overall health. While celebrating with your loved ones or attending social events where alcohol is involved, be weary of the negative effects that alcohol can have on your body:

Blacking Out

Alcohol can have a serious effect on how your brain stores memories. Drinking in excess puts you at risk of waking up with little recollection of what took place when you were drinking.

Changes in Behavior

Alcohol can change your behavior and render you unable to make clear and safe decisions. Make sure to not drink in excess in order to limit the changes in behavior that you experience and to keep yourself safe.

Heart Damage

Drinking alcohol excessively and on a regular basis can put you at risk of cardiovascular disease.

Liver Damage

Liver damage is quite common among individuals who binge drink. Damaging the liver can prevent the organ from effectively eliminating harmful toxins from your body.

Lung Infections

Those who drink frequently and in excess can have a difficult time fending off certain bacteria and illnesses, making binge drinkers more prone to diseases such as pneumonia and tuberculosis.

It is important to always keep your health and safety a number one priority. Make sure you fully understand the negative effects associated with binge drinking and to know your limit with alcohol consumption. If you are concerned about how drinking may be affecting your health, reach out to your primary care physician and schedule an appointment.

Dr. Barbara R Edwards 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.