Monthly Archives: March 2019


Key Nutrients for a Healthy Pregnancy

Key Nutrients for a Healthy Pregnancy

Let’s examine some key nutrients for a healthy pregnancy. Important steps for a healthy pregnancy include enjoying a balanced diet, getting the right amount of exercise, and following any other recommendations by your doctor. A balanced eating plan with a variety of foods can provide healthy women with enough nutrients for pregnancy.

Here are 3 key nutrients for a healthy pregnancy.

  1. Folate or Folic Acid.
    This vitamin reduces the risk of birth defects that affect the spinal cord. Pregnant women need at least 400 micrograms of folic acid every day. Natural sources include legumes, citrus fruits and leafy green vegetables. You can also find it in fortified breads and cereals.
  2. Iron.
    Iron deficiency is the most common nutrient deficiency during pregnancy. Pregnant women need at least 27 milligrams of iron each day. Foods with iron include red meat, chicken, fish, fortified cereals, some leafy greens and beans. Combining plant-based sources of iron with vitamin-C rich foods increases iron absorption. For example, try iron-fortified cereal with strawberries or oranges.
  3. Calcium.
    Calcium is required during pregnancy for the healthy development of a baby’s bones, teeth, muscle and nerves. Pregnant women ages 19 to 50 need at least 1,000 milligrams of calcium daily. Aim for 3 daily servings of low-fat or fat-free dairy, or calcium-fortified cereals, beverages or juices.

Your doctor or registered dietitian nutritionist may recommend a prenatal vitamin/mineral supplement to ensure that you get enough iron, folic acid, calcium and other nutrients while pregnant. Always consult with your doctor before following any other recommendations.

Schedule a free consultation with Dr. Karen Leibowitz at KareBoost Health to see how we can support you in your healthy pregnancy.

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

Why Advertising is Influencing Your Child’s Diet

Why Advertising is Influencing Your Child’s Diet

You probably know that lots of screen time is not good for kids, mentally or physically. However, even kids with limited screen time are still exposed to advertising for foods and beverages that are often lacking in nutrients and high in calories, sugar and sodium. The average child will see 10 to 13 advertisements per day for some type of food and beverage. Research shows that kids are easily influenced by these advertisements.

Here are three ways to limit your child’s screen time and the resulting exposure to advertising.

  1. Turn the TV Off During Meals. Agree with your family not to watch tv or use other electronic devices while eating. Eating together regularly is a great way to bind as a family, and it is easier to pay attention to what you are eating when there are fewer distractions. When you are not eating, set limits around screen time. An hour a day is plenty.
  2. Watch Children’s Programs Without Ads. If there are shows your children are set on seeing, consider pre-recording them so you can forward through ads. Watching shows on public television stations is another option.
  3. Be a Good Role Model. Model good screen behavior for your children. Limit the amount of time you spend on your phone once you are done with work. Engage in activities that do not involve screens or TV. For example, initiate a family walk after dinner, and plan weekend activities that get the whole family outside.

Limiting screen time can be challenging, especially as technology moves into every aspect of our lives. However, the benefits to your family’s long-term health are worth setting up routines and activities that limit TV and exposure to advertising. Find out how KareBoost Health can help you live a healthier life, without drastic changes or diets. We are here to help you make positive change!

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

Ways to Maintain Healthy Lifestyle Changes

Ways to Maintain Healthy Lifestyle Changes

Often, implementing healthy lifestyle changes can be easier than maintaining those changes. Today, we will discuss strategies to help you stick to your healthy lifestyle changes and reap the benefits of your hard work.

Here are three ways to keep up your initial enthusiasm about living healthy lifestyle changes

(1) Have a Plan. Enlist the help of a Health Coach or a registered dietitian nutritionist to form an eating plan that is realistic to support your goals for healthy lifestyle changes. Making a solid realistic plan will help you to maximize your time. Health Coaches and registered dietitian nutritionists often have fresh ideas and small tweaks to keep you engaged and interested.

(2) Make Yourself Accountable. Tell a few trusted friends or family members about your plans. You might be surprised- they might ask to join you! Even just sharing your plans will help keep you accountable, and you might find a workout partner!

(3) Tap Into Technology. There are many gadgets and tools out there that track food, steps, sleep and heart rate. Find the ones that work for you, and help you meet your goals. Also try checking websites to find new parks and trails for walking, biking and hiking.

Contact KareBoost Health today to set up a free consultation with Dr. Karen to learn more about how we can help you meet your goals. We can help you formulate a healthy eating plan and help keep you accountable!

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

Ways to Reduce Fast Food in Your Diet

Ways to Reduce Fast Food in Your Diet

If you find yourself and family eating fast food more than you would like, you are not alone. The CDC found that more than a third of Americans eat at fast food and pizza restaurants daily. Fast food is often low in nutrients and high in fat and calories, which can contribute to weight gain and obesity.

Here are 3 ways to reduce your reliance on fast food.

  1. Prepare. Proper planning is key to any healthy diet. If you often resort to fast food because you are simply too busy to cook, start planning and preparing meals ahead of time. For example, do you often spend your lunch break eating out? Bring a lunch to work instead. You could bring leftovers from your previous night’s dinner, or a simple sandwich and fruit. Preparing lunch ahead of time will give you more control over at least 1 meal a day.
  2. Keep It Simple. Maybe the thought of cooking an elaborate dinner after working a full day sends you running to your local KFC. Instead, find simple recipes you can easily prepare in 30 minutes or less. Look for one pot meals that reduce clean up time. Consider setting aside an hour on weekends to chop up veggies and prepare meal ingredients, so all you have to do is pop everything in the oven when you get home.
  3. Plan Your Snacks. Perhaps you are great at planning healthy meals, but you find yourself starving in between and snacking on fast food options. Snacking can add up, so prepare. Keep healthy snacks like nuts and trail mix in the car and the office. Carry cheese and fruit with you when you leave the house. Remind yourself that enjoying regular healthy snacks will save you from binging on fast foods when you are starving.

These are simple ideas to reduce stress around eating healthy. At KareBoost Health, we have many more tools and strategies to help you succeed in your healthy journey.

Schedule your free consultation with Dr. Karen to learn more about how we can help you and your family meet your goals!

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

What Is a Health Coach? 5 Things to Know

What Is a Health Coach

You may have heard the term health coach popping up lately. Health Coaches often fill gaps that doctors, dietitians and nutritionists do not have the time or resources to fill. A health coach may have training in nutrition, wellness and mentoring, and they can often help you find the best healthy lifestyle for you.

Here are five reasons to work with our Health Coach, Dr. Karen Leibowitz at KareBoost Health, where you receive the benefits of medical training in a Health Coach.

  1. A Focus on Lifestyle. If you have tried drastic diets and found that they do not work, you may benefit from working with Dr. Karen. Instead of giving you a list of do’s and don’ts, Dr. Karen will work with you to understand your lifestyle and how you can incorporate small healthy changes into your life that will stick.
  2. Baby Steps to a Healthy Life. While you may have a big goal of losing 30 pounds, it is important to keep in mind that it takes time, patience and practice to change and maintain new healthy habits. Working with Dr. Karen will help you break down your goals into small steps and enable you to celebrate mini-successes and feel positive about the small changes that you have made to keep you moving forward.
  3. Variety of Goals. Dr. Karen can help children, adults and families to develop a healthy lifestyle. She can work on goals that help reduce stress, improve your healthy eating or increase your physical activity. She will work with you and help you develop changes that fit into your own busy life.
  4. Added Convenience of Phone Coaching. Dr. Karen can work with you at your convenience and fit coaching into your busy schedule. We know that life pulls you in different directions and the goal is to make it easier for you to optimize your efforts to becoming healthier with the minimal extra time that you have by doing Phone Coaching.
  5. A Holistic Approach. Our Holistic Approach will address the physical, medical, and emotional issues that you want to target. Dr. Karen will look at your various issues as a Whole Person and not in an isolated fashion.

If health coaching sounds like a good fit for you, schedule a FREE Consultation with Dr. Karen today. KareBoost Health is here to support you, with everything from yoga classes to health coaching.

CONTACT us at info@kareboost.com or 732-860-KARE (5273) to find out how we can help you!

Karen L. Leibowitz, MD

Health and Medical Coach

KareBoost Health