Monthly Archives: July 2018

Let’s look at ways to motivate your kids to exercise. Current guidelines suggest that kids get at least an hour a day of activity. This hour is probably easily met with younger kids, who run outside at recess, play games and are generally active. However, as kids get older, the demands on their time increase, as do the temptations of technology.

Here are 3 ways to motivate your kids to exercise.

1. Find an Activity They Enjoy. If your kids like organized sports, they can be a great way to stay active. However, not all kids like organized sports, and forcing them to participate in something they dread will not encourage them to like exercise at all. Explore alternatives, like yoga or dance classes. Even something as simple as taking an evening walk together as a family, or hiking on the weekends, will help contribute to your child’s movement needs. Explore different options until you find something your child likes.
2. Be a Positive Role Model. Not all kids are athletes, and neither are all adults. Plenty of healthy adults meet their physical movement needs in varied and interesting ways, and the same applies to children. Find activities that you yourself enjoy, and let your children see that exercise is enjoyable, not a punishment. Your kids will be far more likely to participate in and make exercise a life-long habit if you demonstrate that for them.
3. Encourage the Casual Athlete. Maybe your child loves sports, but is never going to be a star athlete. Even if they do excel at sports, keep the focus positive and encouraging. It’s important that athletes of all abilities keep up with schoolwork, enjoy their sport and get rest. Keep sports in perspective, and help your kids develop a positive attitude towards exercise.

Still looking for ways to motivate your kids to exercise? Our holistic health coaching team can help you find ways to move more as a family and meet your exercise goals. We also offer a kids yoga class, open to kids of all levels over the age of 8. Our holistic approach can help the various members of your family find ways to move that they enjoy.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health

Having fights over family dinner? Is family dinner time stressful and more of a family fight? Cooking and eating meals together is a great way to implement healthy eating habits as a family. However, unpleasant food fights with your children can set any healthy eating plan awry.

Ways to End Fights Over Family Dinner

1. Set boundaries. Make sure that all family members understand their role at mealtime. Parents are responsible for the food and beverages served, where the meal is served, and making meal times pleasant. Children are responsible for deciding whether to eat and how much.

2. Avoid Forcing Children to Eat. While the desire to have your children try healthy foods is positive, know that kids like foods less if they are forced to eat them.

3. Set an Example. Instead of forcing kids to eat certain foods, model the habits you want your children to develop, and enjoy the foods you want them to like. Children learn table manners by watching adults model them. If your children see you enjoying fruits and vegetables, they will be much more likely to voluntarily eat fruits and vegetables. If you treat healthy eating as a chore, your children will also see it that way.

4. Minimize distractions. When you sit down for meal time, turn off the tv and mobile devices for a reasonable amount of time. Treat dinner as a special occasion, and as an opportunity to sit down and spend time together.

5. Have reasonable expectations. It takes time for kids to master new skills, such as table manners. Also, set expectations in relation to age. Encourage your kids in a positive way, and find ways to make healthy eating enjoyable for everyone.

If you still need guidance or support in creating happy, healthy mealtimes, consider working with our Health Coaches. Health coaches can support you in everything from planning and shopping for meals, developing new recipes, and meeting the individual nutritional needs of your family members.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health

Whether you are new to yoga or a more seasoned yoga student, you might be aware of how often forward bends are taught in yoga classes. However, forward bends can be complex poses that require a lot of strength and mobility. If you are frustrated with your forward folds, our yoga workshop at KareBoost Health on Sunday, August 5th at 12pm is just for you!

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

1. Strengthen to Lengthen.
   Muscle tightness is often confused with muscle weakness. If you have been stretching your hamstrings, but not much has changed, you may need to strengthen the tissues surrounding your joints. We will explore how to progressively build hamstring and glute strength, and how this can contribute to your forward folds.
2. No pain, lots of gain.
   We will also explore how restorative poses are fundamental to forward bends. Learn how restorative poses can actually improve mobility, and why a restorative practice is so important for every yoga student.
3. Learn modifications.
   Not every pose is for every student, and we will explore why in this workshop. We will cover modifications that you can use in your regular classes and explore how props can make forward bends much more rewarding. If you have ever wondered if an “advanced” student uses props, this workshop is for you!

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

Join us on Sunday, August 5th 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

Let’s compare fresh vs. frozen produce as well as canned produce. If you are trying to eat healthier, you are probably including more fruits and vegetables in your diet. However, shopping for groceries can be confusing with the amount of selection available. This blog covers the differences between fresh, canned and frozen fruits, and what to purchase when.

fresh vs. frozen produce

1. fresh vs. frozen produce. Fresh is not necessarily better. Fresh produce is fantastic, but surprisingly, frozen produce is just as nutritious and may be less expensive. Frozen fruit is also a good option when purchasing fruit out of season. You can stock up on frozen produce when it is on sale. Just look for fruit frozen without any added juices or sugars, and for plain frozen vegetables. You can add seasoning while cooking at home.

2. Canned produce can be healthy. Canned fruit can often be a nutrition trap, if it is packed in sugar. Canned vegetables often have added salt. However, canned produce can be a good option. Just look for fruit with “no sugar added” or “packed in its own juices”. For vegetables, look for labels that indicate there is “no salt added” or that a product is “low sodium”.

3. Dried fruit as a healthy snack. Dried fruit can be a healthy snack on the go, but watch out for several nutrition traps. It is higher in calories, so try pairing a handful of dried fruit with nuts and seeds for a portable, filling snack. Again, look for dried fruit without any added sugar. If you are sensitive to sulfites, check the label for sulfite, which is often used a preservative.

When shopping for fruits and vegetables, keep these guidelines in mind. There are many options for fresh, frozen, canned and dried produce on the grocery shelves, and you can find fruits and vegetables that suit your family’s needs and budget. Use these guidelines to add more healthy fruits and vegetables to your day.

If you have further questions about this, you can meet with our Health Coaches and/or our Registered Dietitian.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health