Monthly Archives: November 2018

Let’s look at ways to help kids handle stress. While we do not often think of stress and anxiety as it applies to kids, children are just as susceptible to the effects of stress as adults. Between school, after school activities and social pressure, kids can also suffer from anxiety and stress.

Here, 3 ways to effectively help kids handle stress.

1. Listen.

One of the most effective ways to help your children handle stress is to listen to them. Ask about their day, and take an interest in what’s happening at school, with your child’s friends, and on their team. If your child seems worried about something, ask about it. Sometimes, just talking about what’s on their mind can lighten their load and make stress easier to handle.

2. Offer Solutions.

Listening and showing your children that you care and understand will go a long way towards helping them deal with stress, but some situations might require your help. Of course, resist the urge to jump in and fix every problem for your child, but you can offer constructive guidance towards a solution. For example, if your child is very worried about a test, you could offer to help them study. Problem-solve with your kids, instead of just providing answers every time.

3. Make a Difference.

Kids are stressed by global events, just like adults, and might have just as hard of a time avoiding a constant stream of bad news. If your kids are worried about global events and starting to feel like nothing good happens in the world, consider being the positivity that they need to see. Consider volunteering as a family- community service is a great way to give back and spend time together.

If your children are still dealing with anxiety, consider a KIDS yoga class. Yoga is not only a great way to get kids moving, which often helps with anxiety, but also offers specific tools and techniques to deal with stress. Check out our KIDS Yoga class on Mondays at 5pm, open to kids of all levels over 8 years old.

You can also work with our Health Coaches on Stress Reduction Methods, in addition to doing Yoga and Meditation. There are many tools and methods that can be used to help your child learn how to cope and reduce Stress in their lives.

Kara Unal JD, RYT
KareBoost Health

Portion control is a fundamental part of any healthy diet. However, portions in restaurants and homes have increased, and the food industry serves more food than necessary. Large portions can lead to being overweight, and many numerous health problems. We all tend eat as much as what is put in front of us, so learning proper portion size is essential. Teaching kids about portion control will set them up for healthy eating for life!

3 Portion Control Tips

1. Serving Sizes and Recommended Amounts. If you have been reading food labels, you are one step closer to establishing healthy habits! However, serving sizes are not recommended amounts. A serving size is simply telling you how many calories or nutrients are in the particular amount of food. For foods that are high in fat or calories, a serving size can alert you to have a small portion. Conversely, you could easily enjoy more than one serving of fresh vegetables, as vegetables are high in nutrients and low in calories and fat. For more information on recommended amounts of food, visit choosemyplate.gov.

2. What to Look For. An easy way to work on portion control is to imagine a plate divided into four equal sections. Use one section for protein, one for a whole grain starch, and the other two for fruits and vegetables.

3. Tips for the Whole Family. Here are some simple ways to start teaching good portion control. Serve meals on small plates! Small plates will make portions look larger, making you feel full. Let kids snack on fruits and veggies. It’s difficult to overeat fruits and veggies. Give kids healthy options, and let them fill up on nutrient rich produce that is low in fat and calories. Sit down for meals. Put the electronics away, and let everyone feel full before serving more food.

If you are now curious to learn more about portion control, consider meeting with our health coach. Our health coach can provide even more resources and help you figure out a healthy eating plan that works for the whole family.

Dr. Karen Leibowitz
Health and Medical Coach
KareBoost Health

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

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? 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