Category: Health

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5 Healthy Snacks

raw nuts

Snack options are always tough when you’re trying to be healthy. For those on the go, it may seem impossible to avoid reaching for snacks with high sugar and salt which is why it is strongly suggested to prepare snacks at home before venturing out for the day. Here are some healthy, mess-free snack options ideal for your car, desk, or anywhere else:

1. Mixed Raw Nuts

Mixed raw nuts are a great source of fat, fiber, protein, and vitamin E. Cashews, almonds, pistachios, and walnuts are just a few options that require almost no preparation for easy consumption.

2. Boiled Eggs

Eggs aren’t just for the morning, boil them for about 7 minutes and bring them on-the-go. This low-calorie snack has about 5 grams of protein with ‘healthy fats’ known to lower your LDL (bad) cholesterol.

3. Protein Shakes

There are plenty of ingredients you can put into protein shakes and a large assortment of pre-made drinks to choose from if you’re in a hurry. If you choose to make your own, consider adding whey protein powder, liquids like soymilk or almond milk, and an assortment of fruits such as bananas, strawberries, and apples. This snack is popular among those looking to build muscle with lots of vitamins and minerals.

4. Dried Fruit

Instead of worrying about the temperature of regular fruit and where to store it, pre-packed dried fruit with no added sugar is a great alternative. You can go for blueberries, blackberries or cherries (great for antioxidants), just to name a few.

5. Seeds

Seeds are known for having high levels of fiber with the ability to lower blood pressure and blood sugar. Some great seeds to turn to are flax, hemp, chia, and sesame seeds.

Dr. Barbara 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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What To Know About the Keto Diet

healthy food for keto diet

The ketogenic diet has continued to gain popularity as one effective way to lose weight. Like any diet, this approach to eating may or may not be for you and you should consult a medical professional before making any significant dietary changes. It is always recommended to pair diets with workout plans to supplement weight loss.

How The Ketogenic Diet Works

The ketogenic diet is a low-carb, high-fat diet. The goal is for your body to enter ketosis, a state where your body will start to break down protein and fat, thus causing the individual to lose weight.

Benefits

This diet has been used to manage conditions like epilepsy, diabetes, and metabolic syndrome. Because body fat is linked to various diseases, successful weight loss from this diet can improve heart health, decrease the risk of cancer, and acne. Some studies show that the ketogenic diet may lead to better cognitive function while preventing Alzheimer’s or Parkinson’s disease.

Potential Drawbacks

For long term use, minimal research has been done on the effects of this diet. Long term users may suffer adverse health effects or struggle with keeping the weight off. Being in ketosis for too long may put you at risk for entering ketoacidosis (high levels of acid in the blood) which can become life threatening. Because carbohydrates are a main food group, largely excluding them from your diet may create deficiencies.

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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Key Concepts For A Heart Healthy Diet

watermelon slice

Following a heart healthy diet is essential to preserving your mind, preventing disease, and keeping your body active. Maintaining a balanced diet that’s good for your heart requires practice but is extremely rewarding.

Choosing Calories Wisely

For the average adult, 2,000-2,500 calories are needed daily to maintain a healthy weight, although this number may vary based on characteristics such as height, gender, and age. Within this calorie range, it is important to get in all the vitamins and nutrients you need for the day. Keeping track of all food intake is essential to track what you’re properly including in your diet and potentially missing out on. This provides the opportunity to replace unhealthy foods with more nutritious options.

Foods To Avoid

For a heart healthy diet, it is necessary to avoids foods which contain high amounts of sodium, saturated fat, and sugar. Regular intake of these foods contributes to risk of heart disease, diabetes, and cancer. Here are a few foods to avoid for a healthy heart:
• Red meats
• White bread
• Fried chicken
• Canned soup

Foods To Eat

For optimal health, it is recommended to only consume fresh and natural food. At the base of a heart healthy diet, you’ll find fruits and vegetables, whole grains, and protein. Here are a few great foods to add or continue to eat in your diet:
• Salmon
• Berries
• Spinach
• Oats

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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Protecting Your Heart This Summer

Man walking on the beach

Spending the day outside in the beautiful summer weather is tempting for so many people. Whether it’s spending the day at the beach, getting together for a BBQ or getting some much-needed exercise in, it’s important to pay attention to your heart during the summer heat.

When is hot, too hot?

There will be some days that are just too hot to be outside. On these days, try to remain indoors during the peak times of the heat, usually between noon and 3 p.m. If you have to be outside, wear lightweight and light-colored clothing to help keep your body cool. If you’re down at the beach or sitting by the pool, be sure to wear maximum protection sunscreen and don’t be afraid to take a dip in the water every hour or so to help regulate your body temperature.

Hot Weather Tips

  • Try to check in with yourself and others every so often. You may not realize that you are starting to feel dizzy or faint until it’s too late.
  • You will want to make sure that you always have cool water on hand to stay hydrated.
  • Don’t be afraid of a little sweat. This means your body is trying to cool itself down.

Keep in mind that when you sweat, your body is losing important minerals that help maintain your body’s fluid levels, and the loss can lead to low blood pressure. If you’re physically active in the heat, it may be a good idea to hydrate with a sports drink to help replenish the lost electrolytes.

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.

Source:

Harvard Health

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Fruits and Vegetables for Heart Health

healthy fruits and vegetables

We’ve known for centuries that incorporating fruits and vegetables into your daily diet has huge benefits to your body’s health. Not only are they delicious and often easy to make, but they are packed with nutrients like fiber, vitamin A and C, potassium and so much more. These vitamins are known to help prevent cancer, heart disease and many other illnesses. It is especially important to integrate these foods into your diet in order to replace unhealthier options full of empty calories and high in bad fats.

Fruit & Veggie Servings

Your first goal should be to hit the American Heart Association’s recommendation of 4 ½ cups of each per day. After you do that, strive to add more color to your plate by incorporating new fruits and vegetables. This ensures that you are getting a whole spectrum of nutritional goodness. There are five main color groups of fruits and vegetables:

Red & Pink

Beets, tomatoes, red peppers, cherries, raspberries and strawberries

Blue & Purple

Eggplant, red cabbage, blueberries, grapes and plums

Green

Asparagus, broccoli, kale, zucchini, pears, kiwi and avocados

White & Brown

Cauliflower, garlic, onions, shallots, mushrooms and bananas,

Yellow & Orange

Squash, carrots, sweet potatoes, cantaloupe, lemons, oranges, and peaches

Heart Health

According to research that Harvard Health is keeping a close eye on, consuming 10 servings of fruits and vegetables a day can decrease your risk of heart disease by 28 percent, and your risk of an early death by 31 percent. These findings were compared to five servings a day which amounts to about two and a half cups, and the risk of having a heart attack or stroke was only slightly lowered.

As mentioned before, fruits and vegetables are packed with fiber that appears to be the driving factor in lowering cholesterol, blood pressure levels and increased blood vessel functions. Because of the beneficial properties the fiber in fruits and vegetables can provide, try not to “drink” your vegetables by juicing them.

Dr. Barbara 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.

Sources:

SNAP Education

American Heart Association

Harvard Health