Monthly Archives: August 2019

Looking for healthy cookout options? During the summer, more of your meals may move outside. Barbecues and cookouts can be healthy with our 5 tips. Focus on lean meats, vegetables and fruits. Read ahead for tips on making your next cookout healthy and fun!

5 Tips for A Healthy Cookout

1. Try New Burgers. There are lots of unexpected and healthier burger options out there. Try turkey burgers for a leaner meat option, or salmon and tuna burgers for a healthy fish option. Veggie burgers are another good option for those eliminating meat or simply looking to introduce more plant based options.
2. Roast Veggies. The grill enhances the natural flavor of vegetables, and makes for a great side or entrée for those cutting back on meat. Try roasting red peppers, corn, eggplant, mushrooms or onions.
3. Bring Fresh Salads. Cookout salads don’t have to involve lots of mayonnaise. Make an easy caprese salad with fresh sliced mozzarella and tomato, chop up fruit for an easy fruit salad, or slice avocado for an easy side.
4. Freshen up Dessert. Fruit makes a great dessert. Grill watermelon as a simple but refreshing dessert, or make fruit kabobs to serve. Sliced strawberries in balsamic vinegar are also an unusual option.
5. Don’t Forget About Food Safety. Keep fresh fruits, vegetables and salads refrigerated, and use a food thermometer to ensure meats reach the proper temperature.

With these new ideas in mind, enjoy your next cookout or barbecue as a great way to get outside and enjoy fresh and delicious food. With KareBoost Health, eating well is never a chore. Set up a free consultation with Dr. Karen to learn more.

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

If you are new to yoga, you want to start with the right class for you. A beginner’s class is always a good option for new students and anyone looking to get back to fundamentals. However, you might see these classes listed at your local studio or gym. Here is what you should know about 3 types of classes.

New to Yoga? Learn These Yoga Types

1. Vinyasa Yoga.
   This popular style is also referred to as flow or power yoga. All variations of vinyasa yoga include a fast-paced, flowing sequence that emphasizes connecting movement with breath. These classes aim to get your heart rate up, making this a good class for those who love cardio. Vinyasa classes are best for those looking for more a workout.
2. Hatha.
   Hatha yoga classes generally refer to classes that are gentler and slower-paced. They do not link poses together, and poses are held for longer periods of time. This is a good choice is your gym or studio does not offer beginner’s classes, as you will focus more on alignment.
3. Restorative.
   Restorative yoga uses props to support your muscles and joints, allowing you to rest deeply in gentle poses. This class is designed to work with your nervous system, moving you into a more relaxed state. This is a wonderful addition to any yoga schedule.

If you are new to yoga and looking for the right class for you, KareBoost Health offers small, personal yoga classes in an intimate space. Contact us to find out how we can help you on your yoga journey.

Kara Unal JD, RYT
KareBoost Health

Let’s look at food safety. If you are trying to eat healthier, and preparing meals at home, your focus is most likely on nutrition, ingredients and cooking. However, food safety is an important part of being an effective home cook. If you are not paying attention, multitasking in the kitchen can come with serious safety risks.

Here are three ways to enforce food safety

Keep Food Cold.
Packing your lunch and bringing it to work is a wonderful way to know exactly what you are eating and enjoy healthy foods at work. However, store your food in a refrigerator or in a cooler with ice packs when you get to work. As many as 6 hours can pass in between packing your lunch and eating it, which is a lot of time for bacteria to build up.

Be Aware of Cross-Contamination.
If you are talking on the phone, doing laundry and trying to cook, cross-contamination can easily occur, leading to unwanted bacteria in your food. Hand washing is the best way to prevent cross-contamination. Wash your hands between tasks, and teach kids good hand-washing habits as well.

Get the Right Tools.
Protein foods need to be cooked to the proper internal temperature. Keep a food thermometer handy so that you can check temperatures.

These simple tips will help keep things cooking in the kitchen! Don’t let food preparation and safety get in the way of preparing healthy meals with your family. With basic knowledge and care, you can safely prepare healthy foods and stick to your healthy eating plan. Contact KareBoost Health for more information on food safety and planning a healthy lifestyle.

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

Do you have a Nutrient Rich Diet? Healthy eating does not have to be hard. It can be simple and delicious. In choosing nutrient rich foods, you can still find foods that are simple, accessible and represent the five food groups. No fancy superfoods necessary! 

5 Tips for Choosing a Nutrient Rich Diet

1. Color. Seek out brightly colored fruits and vegetables. Eat the rainbow, including potatoes that are roasted or simply prepared. Spend a few minutes each week washing and cutting fruits and vegetables so they are in easy snacking reach for all family members.
2. Whole-grain. Whole grains provide fiber and other nutrients that white flour does not. Enjoy your sandwich, and swap out white bread for wheat. Look for whole grain pastas that can be prepared in exactly the same way as white flour pastas.
3. Nuts. Top foods with chopped nuts and seeds to pack more nutrients and flavor into every bite.
4. Soup. Soups are an easy way to pack in a wide array of vegetables. Combine broth with frozen vegetables and a can of beans and let it simmer in a slow cooker. You’ll come home a nutrient rich meal with hardly any work.
5. Dessert. Craving something sweet? Blend a frozen banana and top with berries for an ice cream like treat.

At KareBoost Health, we believe everyone can enjoy a nutrient rich diet that fits their lifestyle and needs. Contact us to set up a free consultation with Dr. Karen, or to learn more about what we do.

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

A 5K looks like fun right? But How Do I Start Running? you ask yourself. With the summer weather, you might want to take advantage of the warm weather and plan more outdoor workouts. If you are new to running, here are 3 things to keep in mind when you get started.

How Do I Start Running? Follow these 3 tips!

1. Prepare. Strong running begins with strong preparation. Make sure you have proper running shoes, environmentally suitable clothing, and a prepared route. The sun is strong in the summer- stay safe with sunscreen and clothes made with built in SPF. You can prepare a route by downloading running apps and searching online for running maps in your area. Map out your route and mileage before you get started, and gradually build up to longer runs.
2. Join a Group. Fitness is easier with friends. If its hard to stay motivated, look for a running group or meet up in your area. This can be a great way to meet like-minded friends. Or, if you already have a group of friends interested in running, set a time and meet weekly. You will be more likely to show up if you know people are counting on you.
3. Energy. Calculating the right amount of calories you need with any new training regimen can be complicated. One fairly easy rule of thumb is to add an additional 100 calories to your normal daily diet for each mile you run. Choose carbs from whole grains, fruits and vegetables or even chocolate milk. Nuts, fatty fish and low-fat dairy are also good fuel choices.

With plenty of light and nice weather, summer is a great time to start moving more. If you would like more ideas on how to start moving more, set up a free health consultation with KareBoost Health today. We can help you find the perfect workout that fits your goals, lifestyle and needs.

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