Tag: Princeton

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Tasty and Healthy Gluten-Free Dishes

Finding both healthy and tasty recipes can be a challenge, especially with a gluten allergy. Gluten can be found in a lot of common foods, so alternatives need to be chosen. However, with some creativity and healthy ingredients, any meal can be a treat for those with gluten allergies. As a plus, most of these dishes can be made quickly and with ease if one stockpiles the right ingredients. Here are some tasty and healthy gluten-free dishes.

Turkey Meatballs

Meatballs often contain gluten because they have breadcrumbs in them.  These turkey meatballs are a healthy alternative. Ready in 10 minutes, turkey meatballs contain lean ground turkey, Parmesan, herbs, and gluten-free breadcrumbs. This can be cooked in an air fryer before the sauce is applied.

Chickpea Kale Caesar Salad

A meal on its own, a crispy kale Caesar salad with chickpeas is an excellent meal prep option. Romaine lettuce and kale can be combined with sweet potatoes, chickpeas, walnuts, dressing, and red onion. Not only is it gluten-free but it is also vegetarian and vegan friendly.

Taco Stuffed Peppers

Try using a green or red pepper as an alternative to a standard taco shell.  Able to be combined with ground turkey, salsa, taco seasoning, and brown rice, this recipe is filled with healthy ingredients. This dish is also very versatile and can be used with anyone’s preference for healthy toppings.

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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Working Out with a Bad Back

Sometimes when you are on your feet for too long or sleep on an old uncomfortable bed, you may wake up with some minor back pain. As we age, it’s not uncommon to consider yourself someone who has a “bad back”. Between spasms, slipped discs, muscle soreness, or “throwing out” your back, back pain is one of the most common complaints of ageing. If you feel back pain frequently, do not allow it to get in the way of your daily workout—movement and resistance are essential to maintaining resilient muscles and bones. Here are some workouts that you can do even with a bad back.

Swimming

Working out with back pain may be nerve wracking especially when you are worried you might make the pain worse. That is why you need to change up your exercise routine with something that puts less strain on your back. Swimming on days when your back is bothering you can help because this is a low-impact workout. High impact workouts that people are familiar with like running will exacerbate the pain. If your back pain is the result of an overuse injury, it is especially important to change your routine and consider swimming instead.

Yoga

Yoga is quite a flexible exercise to do—no pun intended. Since you know your limitations, you are able to work around your back pain. If you are working with an instructor, they will be able to adapt the session for you to be able to participate safely. Another way you can help your back is by using an exercise ball in your yoga session. This equipment is softer on your back which could reduce the pain.

Stretch

It is always important to stretch before and after a workout and on your active rest days from your workouts. Stretching often can help alleviate your back pain as well as strengthen your back muscles to keep it from occurring (not including back muscles being sore). If you skip the stretching part of your workout routine, this can lead to injury and excessive back pain.

When you are suffering from back pain, don’t let it determine your whole day or stop you from being active. There are plenty of alternative ways you can be active without having to worry about injuring your back further. Try some of these even if you don’t have back pain for something different!

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 Ways to Create a Productive Morning

Not everyone is a morning person that can stick to a routine and enjoy it. Still, having a morning routine that is effective and productive can help start your day on the right track, day in and day out. If you struggle with this, read on for five tips that can help you implement a productive morning routine. 

Don’t Hit Snooze

Some people may struggle getting out of bed because they still feel tired. That is where the snooze button comes in—this  is the first way you ruin your productive day! Make sure to keep your alarm anywhere else but next to you to reinforce that you need to get up in order for your alarm to be silenced. This will make it increasingly harder to go back to bed and oversleep. 

Cold Shower 

While taking a cold shower may seem like a crazy idea on the surface, it has many potential health benefits. Implementing cold water in your shower will help wake you up, burn calories and reduce stress. This doesn’t mean the water needs to be freezing, it just needs to be a little colder than normal and you can work your way down to colder and colder if you desire. If this seems impossible at first, begin by turning the temperature down for the remaining 30 seconds of your shower to start seeing how it impacts your mental state. 

Lemon Water 

Lots of people start their day with coffee or tea, and while both drinks have some health benefits, these are not the best morning drinks for your body. Water with lemon actually helps keep your body hydrated, while coffee contributes to dehydration. Having a cold glass of water takes minimal effort and boosts your mood and can also help with motivation. Try transitioning to this drink by opting for a warm mug of lemon water to start.

Prep Your Days

One of the most beneficial things you can do for yourself is plan. If you make a plan and a to-do list for your days, this helps keep you on track and prioritize your most important tasks first. Not only does this keep you on track but it limits your stress because you know exactly what you need to get done for each day. 

Quiet Time

Include at least fifteen minutes every morning to yourself. You can spend this time exercising, mediating, doing yoga or anything that would benefit your mind and body. Keep your phone away from you and set a timer so you can stay on track with this habit. If you have your phone nearby, you will be tempted to check your email or scroll on social media during this time. By indulging in your phone this can dictate how you spend your day, but it is YOUR day so take advantage of some me time by building mindfulness into your routine. 

Implementing these habits into your morning routine may help you become the morning person you don’t believe yourself to be. Not only that, but it can increase your motivation on the work you need to get done throughout the day.

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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Reasons to Listen to Inspirational Podcasts

How often do you hear someone saying, “I was listening to this podcast…” in conversation? With the days of radio past their prime, podcasts are in a renaissance with topics delving into every corner or a person’s interests. Many influencers and celebrities have hopped on this trend, hosting podcasts for the public to consume. There are many doctors and psychologists that have founded their own podcasts in which they help with motivation and inspiration. Here are some reasons why you should listen to an inspirational podcast the next time you put your headphones on. 

Connections

In our society, many of us miss out on some of the social interactions that fulfill us. If you’re starting to feel lonely, try including an enjoyable podcast into your routine that lifts your spirits. Real people are sharing their stories that you can relate to and connect with. This can help validate feelings and uplift your mood.. It can help you feel better knowing that someone else was able to make it through tough times, and you can feel inspired and motivated that you will too. 

Relaxation 

Everyday life can become stressful and finding new ways to relax can help you unwind after a packed day. Spending time listening to an inspirational podcast can be the way to go. Most have calming music in the background and can even be a form of meditation. Intentional relaxation can result in an improvement in your overall mood, sleep patterns and your focus. Start your day with a short 10 minute inspirational podcast and see if there is a difference in your performance or mood at work! 

Learning New Things

Podcasts can be educational, so if you are listening or even have them on in the background as you do busy work, you may hear some helpful information. You can gain knowledge on moving up in your career or dealing with uncomfortable situations. Utilizing tips and tricks you hear from podcasts can help you in other aspects of your life and give you a new outlook on your own. 

Podcasts are easy to find and listen to so if you are looking for something positive and different try listening to a podcast. You have the potential to learn new mental health techniques and work on improving yourself. 

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 Outdoor Fall Activities

With fall in full swing it can be harder for some to spend some time outside as the weather cools. So here are some of the most popular fall activities you can partake in all while being outside and enjoying the beautiful scenes before all the leaves fall off the trees. 

Make a Scarecrow 

This activity is a little different. For those who are looking to do something out of the ordinary, try making a scarecrow with some friends or loved ones. Just grab some of the leaves in your yard that have fallen and stuff an old flannel shirt you have around the house, or that you can find at a local thrift store. This helps clean your yard, clean your closet and get you outside! 

Hiking

Fall is the perfect time to go out for a hike. There is less humidity than in the summer, and it is not as cold as the winter. If you are someone who loves hiking try going on one you’ve been on before and see how different it is when you go while the leaves are changing their colors. It could be like seeing a completely new place. 

Pinecone Art

Allow the season to inspire you creatively by using nature to create art. Between leaves and pinecones falling off the tree, there is so much you can do with these materials. Grab some friends and spend some time outside gathering your materials before you all sit down and see what you can create. 

Corn Maze 

If you are someone who wants a challenge, trying out a corn maze can get your brain working. Lots of farms capitalize on the season by creating a maze for people to wander through. Try and see how fast you and your group can get through it. Or challenge others to see who can get through it first! 

Pumpkin and Apple Picking

You can’t have a fall activity list without these two. These traditions have been around for centuries. Spending a fall afternoon picking out apples and pumpkins can help keep you busy even after you get home! All the time you spend walking through trying to find the perfect apples or pumpkin will cancel out any pies you plan on making! 

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.