Monthly Archives: April 2019


Healthy Foods to Stop Cravings in Their Tracks

Healthy Foods to Stop Cravings in Their Tracks

Today, we will suggest seven healthy foods to stop cravings and stick to your healthy diet resolutions. Ignoring your body’s hunger signals and trying to drastically cut back on calories usually ends up in binging later.

Instead, plan out healthy snacks and be prepared when hunger strikes! Here are seven healthy foods to stop cravings

  1. Fruit. Fruit is a fantastic source of nutrients and fiber. It is also portable! Travel with bananas, oranges and berries. Cut up other fruits and store in containers in the fridge as a quick grab and go option.
  2. Nut Butter. Combine with fruit for a filling snack, or even enjoy on its own as a great source of fiber. Just stick to the suggested serving size, and avoid options with added sugars.
  3. Vegetables. Baby carrots, celery, sliced cucumber and cherry tomatoes make great travel snacks. Pair with hummus for a more filling option.
  4. Olives. If you are craving something savory, try olives! They are a great source of healthy fats but are still low in calories.
  5. Popcorn. Popcorn is a filling, low calorie snack. Just be careful in how you prepare it! Instead of reaching for store bought options, choose air-popped, plain popcorn.
  6. Plain Greek Yogurt. Greek yogurt is a good source of bone-strengthening calcium. Choose plain to reduce sugar, and add your own fresh fruit for added flavor.
  7. Dark Chocolate. Dark chocolate will satisfy your sweet tooth and is full of heart healthy compounds. Choose options with higher than 70% cacao, and enjoy a small amount!

There are many healthy snack options available. In general, avoid added sugars and prepare as much of your own food as you can to keep it healthy. Plan snack for work, home and travel so that you can address hunger with it hits. Schedule a free consultation with Dr. Karen today to learn more about healthy eating habits!

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

Is Breakfast the Most Important Meal of the Day?

Is Breakfast the Most Important Meal of the Day

You have heard it before. Breakfast is the most important meal of the day. But with today’s demands on our schedules, breakfast can be left by the wayside. Kids that eat morning meals have higher school attendance, solve problems more easily and are more likely to maintain a healthy weight.

Here are 3 easy breakfast ideas.

  1. Eating On The Go.
    If time is an issue, know that breakfast does not have to be complicated to be healthy. Pair a banana with peanut butter on toast. Fruit, whole-grain cereal and milk are another good choice. You could also serve plain Greek yogurt with fruit and whole-grain granola.
  2. Oatmeal Options.
    Whole grain oatmeal is a nutritious and filling option. Opt for no sugar added options, but jazz it up with spices like cinnamon and nutmeg. Prepare it with low-fat milk for a more filling choice. Add in chopped fruit and nuts for even more flavor.
  3. Add protein.
    If you have time, eggs are a great breakfast option for protein and nutrients. Eggs can also be hardboiled in advance and stored in the fridge for a great grab and go option. Pair with whole-grain toast and fruit for a complete meal.

Breakfast does not have to be elaborate to be healthy, but it is important to have something to eat in the morning. Eating in the AM is healthy habit that kids will have for life! At KareBoost Health, we have lots of great meal ideas to start your day and more.

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

3 Things to Know About Superfoods

3 Things to Know About Superfoods

If you are trying to eat healthier, you might have heard a lot about so-called “superfoods”. Superfoods are just foods, and eating them alone will not make you healthier. However, these nutrient dense foods to an already balanced diet can have added health benefits.

Here are 3 ways to add in superfoods to an already healthy diet.

  1. Fruits and Vegetables. Produce is good for you. Filling your plate with fruits and vegetables leads to higher fiber intake, which makes you feel full longer, and offers nutrients. Some “superfood” vegetables include dark leafy greens, which are packed with fiber, antioxidants and are low in calories and carbohydrates. Try pumpkin, which is a great source of fiber and vitamin A. Canned pumpkin is convenient and just as nutritious. Berries are high in antioxidants and have been shown to lower heart attack risk in women.
  2. Protein. If you are trying to move away from red meat, beans and legumes are a great source of plant-based protein. They are also very high in fiber. Skinless poultry is usually leaner than beef. If you eat dairy, yogurt provides protein, calcium and vitamin D. Just be sure to look for options with not a lot of added sugar,
  3. Carbohydrates. Carbohydrates can be part of a healthy diet, especially whole grains. Oats, sometimes called a superfood, are a great whole-grain source of dietary fiber, and can lower your risk of heart disease, stroke and diabetes.

Are you curious to learn more about including nutrient dense foods in your diet? Schedule a free consultation with Dr. Karen today, and learn how KareBoost Health can support you in your journey towards better health!

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

Tips to Talk to Kids About Hunger Signals

Talk to Kids About Hunger Signals

Part of developing a healthy relationship with food is being able to accurately identify and respond to the body’s hunger signals. Many adults struggle with this. Today, we will discuss three strategies to use when talking to your children about food and hunger. With these three tips in mind, you can help them develop lifelong healthy eating habits.

Tips to Talk to Kids About Hunger Signals

  1. All Kids Can Benefit.
    Reacting appropriately to hunger signals is not a skill only for children struggling with their weight. All kids experience hunger and need your help in sorting out how to respond. Helping kids to develop healthy eating habits will serve them long after they grow up. While reducing obesity is one goal of a healthy lifestyle, it is not the focus or sole purpose of teaching kids healthy habits.
  2. Model Behavior.
    Parents are the first and most important influence in their children’s lives. This includes diet! If you want your children to have a good relationship with food, examine your own. Even if you are still working on developing healthy habits, your children will notice and follow.
  3. Have Honest Discussions.
    While you can, and should, set ground rules around food, listen to your child’s opinions and feelings. If they tell you that they really do not like spinach, instead of trying to force them to eat it, ask what other vegetables they would eat instead. Encourage kids to try new foods, and focus on the positives. Consider having your children get involved in planning out the menu for the week and preparing the dinners.

With these three strategies in mind, you and your family can approach food and diet in a new, positive way. KareBoost Health is here to support you on your journey towards wellness.

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