Monthly Archives: May 2019
5 Ways to Increase Physical Activity for Kids
Physical activity for Kids is an important component of health at any age. Kids need 60 minutes of activity a day to grow strong muscles and bones, build endurance and maintain a healthy weight. Physical activity is also important for our mental and emotional well being. However, those 60 minutes can be broken up throughout the day.
Here are 5 Easy Ways to Increase Physical Activity for Kids
- Physical Education. If your child’s school does not include physical education, consider enrolling in a fun and age-appropriate class. Swimming, dance or yoga classes can be a great way to build your child’s confidence, strength and coordination.
- Organized Play. If your kids are very young, you might want to organize games such as hopscotch, jump rope or Frisbee. Older kids can engage in these organized activities by themselves but might need some encouragement. You might consider working with other parents to plan group trips to the bowling alley or swimming pool.
- Competitive Athletics. Some children enjoy team sports. If so, experiment with a variety to find the right one for your child. If team sports are not a good fit, know that there are many other options.
- Walk More. Look at your routine and find trips that you might be making in your car that you could make on foot. If time and distance permits, consider walking kids to school instead of driving. Walk or bike with your kids in your neighborhood or park when you can.
- Get Help with Household Chores. Kids can help out around the house by raking leaves, watering plants, or sweeping. Put on some music and make it fun.
KareBoost Health offers many ways to increase physical activity for kids. Contact us to set up a free consultation and learn more about how we can help you stay healthy. You child can also attend our Kids Yoga Class.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
Healthy Snack Alternatives for Kids
Looking for healthy snack alternatives for kids but can’t find something they will eat? This article can help. Spring has arrived, and warmer weather often means more activities for kids. Whether your kids are involved in outdoor sports or you are simply taking advantage of the season to get the whole family outside more often, here are 3 healthy snack alternatives for kids to help fuel your next outdoor adventure.
Healthy Snack Alternatives for Kids
- Instead of Sugary Drinks: Try fat-free or 1% fat milk or unsweetened non-dairy milk, such as almond or coconut milk. Water is your best option to stay hydrated throughout more intense activity. 100% fruit juice and low sodium vegetable juice are also good choices, in small amounts.
- Instead of Chips: Try unsalted sunflower seeds, whole-grain crackers, or unsalted popcorn. Celery and carrot sticks also give that same satisfying crunch, or try apple and orange slices for a bit of sweetness. Unsalted nuts are also a healthy and fortifying snack.
- Instead of Sweets and Baked Goods: Try fresh or dried fruit to satisfy a sugar craving. Frozen grapes and bananas taste like candy, and plain yogurt topped with fresh fruit is a good snack option. Really craving brownies? Get the whole family in the kitchen and whip up a homemade batch of your favorite treat. It’ll be healthier than store-bought, and you can even look in customizing recipes with healthier swaps.
At KareBoost Health, we work with you to make your family’s healthy journey accessible and achievable. Contact us to set up a free consultation and see how we can help you make incredible changes.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
Fun Ways to Exercise with Baby Post-Pregnancy
Let’s look at some FUN ways to exercise with baby post pregnancy. Postnatal exercise can strengthen your body, induce good sleep and reduce stress. However, as a new parent, you may be struggling to find the time and resources to exercise.
Here are 3 fun ways to exercise post-pregnancy, once your doctor has cleared you for exercise.
- Walk. Walking might be the best way to get back into an exercise routine. You can put your baby in a stroller or front carrier, and check out local parks and tracks. If the weather is bad, malls offer lots of space to walk indoors. Even a 20-30 minutes walk offers many benefits.
- Take a family fitness class. Check out parent groups in your area, and your local gyms and recreation centers. Many places offer family fitness class. Just be sure to find the ones that are age appropriate, as some are geared more towards older kids, and other are specifically for babies. Joining a family fitness class can also give you an opportunity to connect with other new parents and support each other on this new journey.
- Pop in a DVD. Some days might be too difficult to leave the house, but there are still ways to move. There are many DVDs with exercises for mom and baby. Even just putting on a fun dance DVD or music is a great way to get moving. Dancing with your baby will foster a love of music- and it’s fun!
Still struggling with establishing ways to exercise with baby post pregnancy? KareBoost Health is here to help. Contact us today to find out how we can help you be your healthiest, no matter where you are in life.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
Stress Reduction Strategies to Try Now
Looking for stress reduction strategies that you can implement right now? Between work, school and family life, stress can impact anyone. Stress can have a negative impact on your health. Luckily, you can implement easy strategies to keep stress in check.
Here are 3 stress reduction strategies to try the next time you find yourself getting stressed or anxious.
- Rest. If you are feeling overwhelmed, take a few moments to step away from your desk or out of the room, if possible. Find a space where you can close your eyes and check in with your breath. Simply noticing how you are feeling will pause your thoughts and allow your mind to slow. Practicing this throughout the day will help you to build a healthy habit into your routine.
- Breathe. If you cannot step out of the room or away from work, turn your thoughts to your breath. You can do this during a stressful meeting or phone call. Take regular breaths in and try taking slightly longer breaths out. Exhaling completely will tell your nervous system to begin to relax.
- Tense and Relax. Scan your body, and tense and relax your muscles methodically. Start from the head and work your down or start from your feet and work your way up. You can practice this technique while seated at your desk. Purposefully tensing and relaxing your muscles will help you to identify areas of your body where you hold onto tension.
Still feeling stressed? At KareBoost Health, we can work with you on stress reduction strategies to increase your enjoyment of life. We believe healthy living is a lifestyle and should be accessible to everyone. Set up at free consultation today to learn more.
Kara Unal JD, RYT
KareBoost Health
Reasons to Eat Seasonally this Spring
There are many reasons to east seasonally this Spring, but let’s look at three. If you are trying to eat healthier, purchasing fruits and vegetables during their peak seasons not only saves money but also maximizes nutrition. You will probably enjoy in season fruits and vegetables more, as they tend to taste better at their peak. More delicious fruits and veggies also means getting your family to eat them will be easier.
3 Reasons to Eat Seasonally this Spring
- April: Spring has sprung with veggies such as artichokes, asparagus, broccoli, cauliflower, leeks and lettuce. Pineapples and rhubarb are also in season. April is a great month to explore new recipes and ways to prepare classic vegetables. It might also be a great month to try out a rhubarb pie!
- May: Spring’s bounty is in full bloom with delicious fruits like cherries, strawberries, mangoes and apricots. Fruit is a great way to satisfy a sweet tooth, and a easy snack to pack. Cut mangoes up ahead of time, and portion out cherries, berries and apricots to take with you. Zucchini, spring peas and Swiss chard are also in season.
- June: Start summer off right with blueberries, cantaloupe, peaches and watermelon. Many local farms offer pick your own blueberries, peaches and melons. Picking your own fruit gets kids excited about eating produce. Corn, lettuce and kiwi are also in season.
There are many other reasons to east seasonally. Eating seasonally gives us an opportunity to explore new foods and recipes. Make it a family effort, and ask kids to contribute ideas. Finding a local farm or farm market will also help you eat seasonally, as you will see what produce is available as it is ripe. For more healthy eating ideas, contact KareBoost Health or set up a FREE consultation with Dr. Karen.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health