Monthly Archives: November 2018


Easy Ways to Stay Healthy This Holiday Season

Easy Ways to Stay Healthy This Holiday Season

Trying to stay healthy this holiday season will be no easy task. Eating well during the holidays can be difficult. However, it is definitely possible to stick to your healthy eating goals while still celebrating with friends and family. Keep reading for 3 easy ways to stay healthy this holiday season.

Be Healthy This Holiday Season – Indulge in Moderation.
Every healthy diet has room for some treats. Eating healthy should not be about restriction and punishment. Prioritize which treats are important to you, and make healthy swaps for foods that you do not really want to indulge in. You might find that giving yourself permission to enjoy the occasional treat leads to much healthier eating overall, as you will avoid binge eating and punishing yourself with severe restrictions.

Be Healthy This Holiday Season – Enjoy Fall Produce 
Fall and winter offer wonderful fruits and vegetables to eat. Produce is a great choice to stay full and meet your nutritional needs. Fill up on squash, pumpkins, apples, pomegranates and more. Cook fall recipes together with your family and celebrate healthy eating!

Be Healthy This Holiday Season – Move
Sneaking in opportunities to exercise will counter the indulgences of the holiday. Try a new winter sport, or just schedule quick walks before or after a family gathering or party. Even getting together in the backyard to toss a ball around is exercise and will get the whole family moving.

If you are still feeling stressed about trying to stay healthy this holiday season, KareBoost Health can support you on your journey to wellness. Come work with our Health Coaches about your various wellness goals.

Karen L. Leibowitz, MD

Health and Medical Coach

KareBoost Health

Your Child CAN Start Weight Lifting

Your Child CAN start Weight Lifting

If your child is interested in lifting weights or joining a fitness class, you might be wondering if it is safe for kids to lift weights. According to the American Academy of Pediatrics, strength training is safe for kids 8 years and over. Strength or resistance training may involve free weights, weight machines, resistance bands or body weight.

Here, 3 things to keep in mind when considering if weight lifting is right for your child.

  1. Weight lifting might prevent sports injuries. If your child is already active and participating in sports, weight lifting might prevent injuries. Strength training promotes bone density, cardiac fitness and body composition. The American Academy of Pediatrics reports that strength training may help prevent some of the 3.5 million sports related injuries to children per year.
  2. Pick the right class. If your child is interesting in lifting weights, find a class or trainer that specializes in working with children. Children have specific needs, and know your child. A child should be able to follow directions and have the desire to participate in the activity. Very intense classes like CrossFit are not appropriate for children.
  3. Look for these criteria. A good strength-training program for children includes active games, 20 to 25 minutes of weight training and activities focused on building motor skills. Resistance band, child-sized machines and dumbbells help kids start low and build strength. Look for a program where the coach to student ratio is 1:10 or less.

Our health coach can help you select the right fitness classes for your family’s needs and schedule. Schedule an appointment today to start off on the right foot for fall!

Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health

Dealing with a Picky Eater

Dealing with a Picky Eater

Dealing with a Picky Eater? Here are 5 Ways to Get Your Kids to Try New Foods. Many parents know that getting children at any age to try new foods can be a struggle. However, it’s important that kids get a variety of healthy foods in their diet to meet their nutritional needs.

Here, 5 ways to introduce new foods without a fight.

1. Turn Dinner Time into Story Time.  Get kids interested in food by teaching them about what people around the world eat. Read about food-based professions, and watch cooking shows with your children. Make cooking exciting, and your kids will be more interested in trying new foods.

2. Play With Your Food. Yes, throw out that old rule! Try sorting brightly colored foods into groups by color. Make “fruit stamps” out of strawberries and apples. Change the focus from forcing your kids to eat new foods, and make it fun.

3. Be encouraging. Do you tell people “my kid is a picky eater”? Kids pick up on everything, including your attitude towards their eating habits. Flip the script, and use positive language like “my child is trying new foods”. This language recognizes the potential for change while validating your child’s feelings.

4. Be a Good Example. Do you insist on your child trying new foods, but always eat the same thing yourself? If you complain about eating your veggies, or refuse to eat certain things, you cannot expect your child to do any differently. Be excited about new foods, and your kids will follow in your lead!

5. Grow a Garden. If you have the space, consider starting a garden. If not, see if there is a community garden that you can participate in. Growing a garden is a good family activity, and kids will be more excited to eat produce that they themselves have grown.

Still dealing with a picky eater? Consider meeting with our health coaches or Pediatric Registered Dietitian. They can help with meal planning, introducing new foods, and creating a diet that meet your child’s individual nutritional needs.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health