Monthly Archives: June 2018

Are you taking advantage of seasonal summer produce? Seasonal eating simply means eating what is in season, right now.  Eating seasonally can have health benefits, as it can add variety to your diet and introduce you to new fruits and vegetables. Here are 5 easy tips to get started this summer, including what to look for at your farmer’s market or grocery store.

Ways to take advantage of seasonal summer produce

1. Try a Farmer’s Market.  While large grocery stores have a wide variety of produce available year-round, finding a local farmer’s market has many advantages.  Getting to know your local farmer can help you gather information on what’s in season and the best way to prepare certain produce.  Supporting local businesses and farmers can help you too, as you may find better prices and deals on seasonal produce.  Click here to find your local farmer’s market.  

2. Sign up for a CSA.  CSA, or Community Supported Agriculture is another way to buy local, seasonal food directly from a farmer.  Typically, a farmer offers “shares” of produce, and by purchasing a “share”, you receive a box of weekly produce during the farming season.  CSAs are a great way to learn about unfamiliar produce and take the guesswork out of finding seasonal produce each week.  Also, investing in a weekly box insures that fresh produce is always on hand without the trip to the grocery store.  Find your local CSA here.  

3. Seasonal Summer Produce.  What is in season varies by the month and even week, but in general look forward to enjoying peaches, watermelon, plums, berries, cherries, eggplant, tomatoes and zucchini this summer.  Apricots, beets, bell peppers, corn, cucumbers, green beans and summer squash are also in season.  For a full list of what to look for, click here.  
 
For ideas on how to prepare your seasonal produce, continue to read our blog or visit KareBoost Health.  Our health coaches and registered dietitian nutritionist can help you learn to cook and prepare what is in season for tasty and healthy family meals.  

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health

How can you exercise when short on time? Finding the time to exercise can be difficult. Work, family and other responsibilities can make it seem impossible to find sufficient time to exercise. Current recommendations suggest that adults get about 30 minutes of exercise a day. Here are three ways to fit 30 minutes of exercise in when you are in a time crunch.

3 ways to exercise when short on time

1. Split it Up: If taking a 30-minute break out of your day to exercise seems impossible, do not stress. 10 minutes of exercise three times a day is just as effective. Take three ten minute breaks during your day to take a walk around the block, do 10 minutes of bodyweight exercises, or 10 minutes of a yoga-inspired stretching routine. While it might seem difficult to get up 30 minutes earlier to work out, 10 minutes earlier is more approachable.

2. Make it a Family Event: If exercising is difficult because you do not want to spend the time away from your kids, then include kids in exercise. Take a walk after dinner as a family, or head outside for a game of tag. Exercise does not have to be formal or gym based. Move as a family, and you might be surprised how quickly the time goes by.

3. Look for Hidden Opportunities: Your day probably includes movement opportunities that will not even add time to your schedule. Instead of waiting for the elevator, take the stairs. If you have to make a phone call, walk around while you talk. Parking a bit further away will not add much time to your errands. Look for opportunities that already exist within your day to add in movement. It all adds up!

For more ideas for a healthy and happy family, check out our other blogs and stop in to see how our health coaches and fitness coaches can help you.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health

If you are trying to eat healthier, you may know that reading food labels is an excellent way to become more aware of what you and your family eat. However, advertising and packaging can make deciphering food labels difficult. Today, we will discuss the differences between “organic”, “natural”, and “healthy”. Here are 5 things to keep in mind while grocery shopping.

5 things to know about food labels

1. Organic foods are grown without artificial pesticides, fertilizers or herbicides. Organic meat, eggs and dairy products are obtained from animals that are fed natural feed and not given hormones or antibiotics.

2. Natural foods are free of synthetic or artificial ingredients or additives.

3. “Healthy” or “health foods” are a general, unregulated term that may be applied to natural or organic foods, or to regular foods.

4. Organic foods are not necessarily healthier than regular foods. For example, the difference in nutritional value between an organic apple and a regular apple is minimal. However, if you are choosing between an apple and a candy bar, the apple is better, organic or not. If you prefer to avoid the use of pesticides or fertilizers, organic is the way to go.

5. Beware of the “healthy” label. Unlike “organic”, the term “healthy”, is not regulated and can be applied without abandon. Read food labels and ingredients closely, and do not rely on package labeling and advertising to determine if a food is healthy or not.

If you are still finding food labels confusing, consider working with our health coach or our Registered Dietitian to get your grocery shopping and meal planning on track. Deciphering food labels can be tricky, but once you learn a few tricks at the store, you will be set to shop and eat for success.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health

Whether you are new to yoga or a more seasoned yoga student, you are probably aware of the importance that backbends play in yoga classes. However, these can be complex poses that require a lot of strength and mobility. If you have been working on improving your backbends, our upcoming yoga workshop at KareBoost Health on Sunday, July 8th at 12pm is just for you!

Here’s what to expect, and how this workshop will contribute to your current yoga practice.

1. Learn Modifications and Regressions.
   If you are having trouble with your backbends, you could benefit from learning modifications. We will go over modifications that can be applied in every class, and regress complicated poses into more simple poses, so that students can gain and build the strength and mobility required for performing them without injury.
2. Understand the requirements of backbends.
   While you might be currently happy with your backbend practice, this workshop will be a chance to explore how the entire body contributes to to the mostion and understand the strength and mobility needed for healthy backbends.
3. Progress Your Practice.
   Backbends can be approached step-by-step, and once you have learned modifications and understand the requirements of the poses, you can begin to move towards bigger backbends. However, doing it suddenly can be damaging, so we will discuss how to gradually build your progressions.

If you have always wanted to learn more, or you have just started yoga and want to understand these common poses, this workshop is perfect for you!

Join us on Sunday, July 8th at 12 pm. Register up to one week prior to save $10 off! Questions and discussion will be welcomed at the workshop- come join us!

Kara Unal JD, RYT
KareBoost Health

Do you eat vegetables at breakfast? Most of us don’t eat vegetables at breakfast but we should. If you are trying to eat more fruits and vegetables as part of a healthy diet, you may be missing out on breakfast as an opportunity to include more vegetables in your family’s diet.

7 was to include vegetables at breakfast

1. Prepare Eggs. Fresh or frozen chopped spinach, mushrooms, broccoli and diced tomatoes pair wonderfully with scrambled eggs or an omelet. Experiment with different vegetables for variety. This is an easy way to include vegetables in breakfast that your children already like.

2. Sneak Veggies In. Making pancakes? Finely grate carrots of zucchini, and add it to the batter. This also works well with quick breads. This is a good way to include less familiar vegetables without overwhelming kids.

3. Make a Breakfast Sandwich. Sandwiches are not just for lunch! Pair veggies with eggs on toast, or make a sandwich with hummus, tomato and spinach.

4. Avocado Toast. Make this trendy café breakfast at home by simply mashing a ripe avocado and putting it on toast. Enjoy, or top it with sliced tomato, goat cheese or a little salt and pepper for even more flavor.

5. Go South of the Border. Make a breakfast burrito with beans, low-fat cheese, and diced peppers or tomatoes. Serve it with avocado or salsa for even more of a nutritional punch.

6. Savory Oats. Oatmeal can be sweet, with fruit as a topping, but do not shy away from making your oats savory. Topping oatmeal with a boiled or poached egg and your favorite vegetables is a lovely change from the more typical sweet toppings.

7. Make A Breakfast Pizza. Top pita bread with tomato sauce, low-fat mozzarella and vegetables, and bake in the oven. Since you can make individual pizzas with small pitas, each family member can pick their favorite vegetables and toppings. This is perfect for a fun, weekend breakfast.

With these ideas in mind, get ready to transform breakfast from a boring, rushed meal into a delicious and nutritious way to start your day off right. If you are seeking even more ideas for healthy eating, consider working with our health coaches.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health