Monthly Archives: December 2016


Quick Tips To Help Kids Maintain A Healthy Weight (Part 3)

In this third and final installment of this series of blogs, we will finish up our list of quick tips to help children maintain a healthy weight. Here we go!

If you want to learn even more healthy tips for you and your family, come to our New YOU Resolutions Workshop Series on Tuesdays at 6:30pm in January 2017.

Look Out For High Fat
While recent research indicates moderate amounts of fat in a diet are not as bad as previously thought, diets that are high in fat can still lead to unhealthy weight gain. When choosing meat, look for leaner types of meat and leaner cuts. Dairy products can also be high in fat, so be on the look-out for lower fat versions of things like milk, yogurt, and even ice cream.

Can Sugar
Soft drinks and sweetened juices can be a big source of empty calories in the form of sugar. Limit soft drinks and other sugary beverages. Instead, try things like water or seltzer flavored with actual fruit or unsweetened ice tea.

Be Careful When Eating Out
Eating out can be a wonderful treat for adults and children alike, but it can be hard to be sure what menu items are healthy choices. Moderation is key here. Going out to eat only occasionally is a good start. Many restaurant portion sizes are very large, too. Consider splitting dishes or planning on bring food home when you go out to eat. When ordering delivery, order a few dishes to share and supplement your order with a salad or other healthy dish you can prepare while waiting for the food to arrive.
If you have your own tips that have worked for you and your family, please leave them in the comments below! Thanks for reading!
 
Andrea Berez, MS, RD, CSP
KareBoost Health
 
Check out our New YOU Resolutions Workshop Series in January 2017 for you and your family.  Pre-Register at www.kareboost.com or 732-860-KARE.
 
Tuesdays at 6:30pm: New YOU Resolutions Workshop Series
1-3-17:            Lifestyle Changes
1-10-17:         Growing your Daily Home Yoga Practice
1-17-17:         Food Journaling and Mindful Eating
1-24-17:         Mindfulness and Relaxation
1-31-17:         Family Meals & Stress less over Family Eating
 
 
 
You can also get a great discounted rate with our dietitian.  3 nutrition sessions in person or by skype coaching for only $150. Limited offer. (link to the MB page with the Holiday Promotion)

Memory Lane For Exercise

Mind Over Matter (Again!)
More evidence that the way a person thinks about exercise can have an impact on their health. Recent studies out of the University of New Hampshire suggest that recalling a positive memory of exercise can make a person more likely to continue to exercise in the future.
In the words of the researchers involved in the study: “These results provide the first experimental evidence that autobiographical memory activation can be an effective tool in motivating individuals to adopt healthier lifestyles.”
So, how can you use these research results in your own personal exercise plan? One way is to keep a calendar, notebook, or log of your past exercise sessions. Look back on these records and remind yourself how far you have come. There are several exercise apps that can help you record your exercise; look back over your progress; and think positively about what you have already accomplished.
Another idea would be to keep a photograph on display that reminds you of a positive memory related to exercise. Look at the photo and think back on your past success to motivate you for next time.
You could also keep a video of yourself on your phone that reminds you of a past success or a happy memory related to exercise. The video does not have to be anything fancy. In the study, participants were primed to exercise more just by recalling a positive memory related to exercise, so even just a video of yourself that you make upon completing a goal should go a long way towards helping with motivation.
Now, a key component of this strategy is having some positive memories related to exercise to draw upon. If you do not have a lot of those, then it is important to create some, which is part of why almost every expert on exercise emphasizes the importance of finding an exercise you like. Doing your exercise in a place you like can help with this, as can exercising with a friend or family member.
Everyone’s motivation flags from time to time, but this study offers an important window in how to get your motivation back on track.
Greg Bing, M.Ed., A.C.E. Certified Trainer, Youth Fitness Specialist
KareBoost Health

Schedule a Personal Trainer Session here

3 Easy Ways to Start a Food Journal

Check out our New YOU Resolutions Workshop Series
 
TIME: Every Tuesday at 6:30pm in January 2017
 
LOCATION: KareBoost Health 107 Cedar Grove Lane, Suite 100, Somerset, NJ 08873
 
           
            If one of your New Year’s resolutions is to eat healthier and lose weight, consider adding a food journal to your arsenal of weight loss tools.  Food journals are effective because they help highlight everyday behaviors and habits that lead to weight gain.  If you are working with a registered dietitian nutritionist, a food journal can help you and your nutritionist notice what is working with your diet and what is not.  Writing down what you eat keeps you accountable, and you may notice that it leads to better food choices!  Here is how to get started:
 
            1) Carry a small notepad or journal with you.  Write down what you consume right after you eat it, so you do not forget about it!  If it is not convenient to carry around a journal, you can use a small notepad to write down what you eat and enter it into your main journal later. 
 
            2) Be specific!  Write down not just foods but also portion sizes.  “10 crackers” is more helpful than “a handful of crackers”.   Break meals down into ingredients, and do not forget about sauces and condiments. Even incidentals like the bite of sandwich that your child left for you to finish count! 
 
            3) Research and record calorie counts. If you have the time, record calorie counts as you go rather than waiting till later.  If you cannot find calorie counts for the foods you have eaten, check food labels.  If you cannot find this information, writing down what you eat is still valuable. 
 
            Ultimately, food journaling is a tool to help you notice everyday habits and stay accountable to your new healthy goals.  It should be helpful, not a burden.  Do not judge yourself for bad days, but focus on writing everything down so that you can understand your relationship with food.  Remember, you are trying to establish healthy habits for life, not achieve perfection. Every healthy habit requires practice before it becomes a routine. So, do not give up after only 2 meals.  Try to get it slowly into your routine and you will learn a lot about your eating habits that will be very helpful.  A healthy diet has room for mistakes- and dessert! 
 
 
Check out our New YOU Resolutions Workshop Series in January 2017 for you and your family.  Pre-Register at www.kareboost.com or 732-860-KARE.
 

Tuesdays at 6:30pm: New YOU Resolutions Workshop Series
1-3-17:           Lifestyle Changes
1-10-17:         Growing your Daily Home Yoga Practice
1-17-17:         Food Journaling and Mindful Eating
1-24-17:         Mindfulness and Relaxation
1-31-17:         Family Meals & Stress less over Family Eating
  
You can also get a great discounted rate with our dietitian.  3 nutrition sessions in person or by skype coaching for only $175. Limited offer. You can work with her on your journaling. 
 
 
Andrea Berez, MS, RD, CSP
Kara Unal, JD, RYT

Karma Yoga Event with CASA SHaW at KareBoost Health

    On Tuesday December 13th, 2016, KareBoost was honored to host a Karma Yoga event benefitting CASA SHaW.  CASA is a local non-profit that provides abused or neglected children living in foster care with volunteer advocates in court.  CASA SHaW serves about 200 of the 500 plus children living in foster care in Somerset, Hunterdon and Warren Counties annually.  The court appointed special advocates are appointed to each child’s case through court order and remain as their advocate until the child goes home, is adopted, and is placed with a relative or ages out of the system.  Advocates may represent a child for a few months or many years and provide a connection and voice in court so that every child feels heard.  

    At the Karma Yoga event, participants enjoyed a chance to win perks at KareBoost, such as a massage or yoga class.  Light refreshments were served, and children and adults both enjoyed a gentle yoga and meditation class by Kara Unal.  KareBoost was thrilled to be able to support such a valuable organization in the community and looks forward to hosting another CASA SHaW event in the near future.  If you were unable to attend this event, stay tuned for our next Karma Yoga Event on Thursday, January 26 at 6:30pm honoring Stepping Together, another impressive nonprofit organization.

We hope to see you there!   

By Kara Unal, JD, RYT
KareBoost Health

Slow Down to Speed Up Change: Improving Your Health with Yoga


Come check out our Holiday Deals where you will get 3 yoga classes for only $25

New YOU Resolutions: Growing your Daily Home Yoga Practice Workshop 
 
Time: 6:30pm on Tuesday January 10, 2017
 

Location: KareBoost Health 107 Cedar Grove Lane, suite 100, Somerset, NJ  08873
 
            In today’s post, we will discuss the health benefits of developing a consistent yoga practice.  Perhaps you are considering starting yoga because you would like to improve your health, or your doctor recommended yoga.  The health benefits of yoga are very accessible, even to beginners.  However, yoga is different from other physical workouts and exercise classes.  Many of the researched and documented benefits of yoga actually come from practicing quieting restorative poses, breathing techniques and relaxation.  That makes yoga a great choice if you are seeking to reduce stress and anxiety and improve your health!    
           
            Many of the health benefits associated with yoga stem from the relaxation response.  When you are in a stressful situation, whether it is a deadline at work or bad traffic, the body’s fight-or flight response, or sympathetic nervous system, is triggered.  The fight-or-flight response is necessary for us to recognize and respond to real danger, however, when you are constantly stressed, this can start to affect your mental and physical health.  Long-term stress has documented health effects, such as inflammation in the circulatory system and problems for heart and blood vessels.  Stress impacts the gastrointestinal system; indeed, most of us are probably familiar with the “upset stomach” feeling a stressful event can cause!  Additionally, the sympathetic nervous system triggers the adrenal system to increase the production of two stress hormones, cortisol and epinephrine.  Your heart beats faster, respiration increases and your body prepares to either run or fight.  The response of the adrenal system has a direct effect on your blood sugar, raising glucose levels.
           
            Yoga and relaxed, conscious breathing activates the body’s relaxation response, or parasympathetic nervous system.  Slow, calm breathing tells your body that it is safe and can relax.  Restorative poses – poses where the body is supported by props – and breathing exercises replenish overworked adrenals.  As your immune system relies on information from your nervous and endocrine systems, a regular yoga practice can help boost your immunity by lowering cortisol levels.   
           
            The wonderful news is that you do not have to stand on your head or have the flexibility of a circus performer to get these benefits!  Just starting a gentle yoga practice that moves your body and allows you to calm your breathing will benefit your mind and body. 
 
            For further reading and sources, please see The Woman’s Book of Yoga and Health by Linda Sparrowe and Patricia Walden and Yoga: Mastering the Basics by Sandra Anderson and Rolf Sovik, Psy.D.   
 
You can also get a great discounted rate for our yoga classes.
3 yoga classes for only $25. Limited offer
  
Come check out our New YOU Resolutions Workshop Series.  

 
  We even have a workshop dedicated to Growing Your Daily Home Yoga Practice on January 10, 2017 at 6:30pm
 
Kara Unal JD, RYT
KareBoost Health

Healthy Mind, Healthy Body: Finding a Balance

Check out our New YOU Resolutions Workshop Series:  Here
 
TIME: Every Tuesday at 6:30pm in January 2017
 
LOCATION: KareBoost Health 107 Cedar Grove Lane, Suite 100, Somerset, NJ 08873
With the New Year quickly approaching, maybe you are considering on setting a new healthy resolution for yourself or your family.  Setting goals to eat healthier, lose weight and exercise more are great, but focusing on weight loss alone can backfire, especially with young children and teens.  Instead of framing health goals for your family in terms of weight loss, try talking about and introducing healthy foods in a positive, fun manner.  While focusing on weight can lead to feelings of guilt, insecurities about bodies, sneaking food and even disordered eating, incorporating healthy habits in a positive manner can promote better mood and sleep, school performance and reduce the risk of illness.  A healthy diet is a balanced diet, not an obsession with counting calories or fats.
 
            First of all, if you want your kids to start eating healthier and exercising, incorporate those habits yourself.  If you are excited to eat vegetables, your kids probably will be as well!  Instead of forcing one particular healthy fruit or vegetable on your family, offer a variety of healthy foods for them to choose from.  Be mindful of how you talk about your own weight, and instead of trying to follow a restrictive fad diet, plan a fun weekend hike or home-cooked dinner with your family so that your kids understand that healthy living is balanced and inclusive.    
           
            The kitchen is a great place to start making healthy meals fun.  There are food preparation tasks appropriate for every child, from washing fruit to measuring out ingredients.  Involve children in meal planning, allowing them to suggest new foods to try.  Maybe every meal will not be a gourmet dinner, but it will be healthier than takeout and might bring you together in a new way! 
 
            Ultimately, try to keep weight in perspective- both for yourself and your family members!  Remember that healthy looks different on everyone, and that reaching a certain goal weight may not be indicative of health.  Try to focus on the habits you can change, such as eating plenty of fruits and veggies, cooking at home more often, taking more steps a day, and drinking more water.  Children’s bodies, in particular, change quite a bit as they grow, but eating habits- both good and bad- can stick around for life.  Instilling a love for movement and excitement about healthy eating will give your kids tools they will use throughout their childhood and into their adult lives.
 
You can also get a great discounted rate with our dietitian.  3 nutrition sessions in person or by skype coaching for only $150. Limited offer. 
 
 
Check out our New YOU Resolutions Workshop Series in January 2017 for you and your family.  Pre-Register at www.kareboost.com or 732-860-KARE.
 
Tuesdays at 6:30pm:
1-3-17:           Lifestyle Changes
1-10-17:         Growing your Daily Home Yoga Practice
1-17-17:         Food Journaling and Mindful Eating
1-24-17:         Mindfulness and Relaxation
1-31-17:         Family Meals & Stress less over Family Eating
 
 
Karen Leibowitz, MD
Andrea Berez, MS, RD, CSP
Kara Unal JD, RYT
Greg Bing M.ED
KareBoost Health

Quick Tips To Help Kids Maintain A Healthy Weight (Part 2)

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Quick Tips To Help Kids Maintain A Healthy Weight

In Part 1 of this blog series, we looked at five quick tips to help kids maintain a healthy body weight. This week we are going to look at five more ideas for helping kids stay healthy:

If you want to learn even more healthy tips for you and your family, come to our New YOU Resolutions Workshop Series on Tuesdays at 6:30pm in January 2017.

Eat Together And Mindfully
It can be difficult to get everyone together for a meal, but it is a good idea. There are many benefits to eating together as a family, and one of them is that it can promote healthy, mindful eating. Having a conversation while eating can help slow down the pace at which children eat and make them less likely to overeat. Avoid distractions during mealtime, such as having the TV on or allowing children to use electronic devices at the table. Eating while distracted can lead to overeating.

Involve Children In Decisions About Food
Allowing children to be involved in meal planning and preparation helps them learn good habits. Planning menus together can be a fun activity and allows children to feel like they have input and control over their diets. Cooking together can be fun and can help children learn healthy ways to prepare food. If you feel a little unsure of your own cooking skills, taking a cooking class with your child can be a great thing to do together.

Don’t Totally Ban Certain Foods
Forbidding a food often backfires, increasing a child’s desire for that food. Instead of totally banning a food, limit the portion size.

Don’t Use Food As A Reward
Encourage children to see food as something they eat when needed to nourish their bodies; not as a reward or an emotional crutch during hard times. That kind of mentality around food can lead to unhealthy eating habits.

Limit Screen Time
Video games, TV, and computer time are OK in moderation, but too much screen time can be a problem. Sedentary activities can limit the amount of time available for exercise, and they can lead to “mindless” snacking that can quickly add up in terms of calories.
That’s all for this week. Keep an eye out for more tips in part 3 of this series.

Andrea Berez, MS, RD, CSP
KareBoost Health
 
 
You can also get a great discounted rate with our dietitian.  3 nutrition sessions in person or by skype coaching for only $150. Limited offer
 
Check out our New YOU Resolutions Workshop Series in January 2017 for you and your family.  Pre-Register at www.kareboost.com or 732-860-KARE.
 
Tuesdays at 6:30pm: New YOU Resolutions Workshop Series
1-3-17:                  Lifestyle Changes (link to MB)
1-10-17:                Growing your Daily Home Yoga Practice (link to MB)
1-17-17:                Food Journaling and Mindful Eating (link to MB)
1-24-17:                Mindfulness and Relaxation (link to MB)
1-31-17:                Family Meals & Stress less over Family Eating   (link to MB)
 

CASA SHaW at KareBoost Health: Karma Yoga for Abused and Neglected Children

FOR MORE INFORMATION: Come Join Us at Our Karma Yoga for a Cause 
 
WHERE: KareBoost Health (107 Cedar Grove, Suite 100, Somerset, NJ 08873)
 
TIME: Tuesday, December 13, 2016 at 6-7:30pm (link to Mindbody for the event, see below)
 
Join our Karma Yoga Class for Children and Families for a Good Cause!
 
100% of the proceeds will be going to CASA SHaW, a 501(c)(3) registered non-profit organization.
 
Court Appointed Special Advocates of Somerset, Hunterdon, and Warren Counties (CASA SHaW) is a local non-profit which provides volunteer advocates in court for children who have been abused or neglected and are living in foster care.  They serve about 200 of the 500+ children living in foster care in the tri-counties annually.  
 
CASA SHaW’s advocates are appointed to each child’s case through court order and remain as that child’s advocate until they either go home, are adopted, go to live with a relative, or age out of the system.  Their connection with the child can be six months or six years, and that reliable, safe, and continuous adult presence provides these children with much needed stability and continuity.  These volunteers serve as the eyes and ears of the judge while advocating for the children’s best interests in court.  They provide a voice to the voiceless.
 
Light Refreshments will be served.
 
Please bring your own yoga mats, towel and water bottle. It will be fun and relaxing at the same time. Beginners are welcomed.
 
Tracey Heisler
Executive Director of CASA SHaW
 
 
CHECK OUT OUR KARMA YOGA EVENT FOR ABUSED AND NEGLECTED CHILDREN!! 
 
 
Link to Mindbody
https://clients.mindbodyonline.com/classic/ws?studioid=990274&stype=-7&sTG=27&sView=day&sLoc=0&date=12/13/16