Monthly Archives: November 2019
Grocery Shopping on a Budget: 5 Ways to Save
Have you tried grocery shopping on a budget without luck? Are you struggling to eat healthy while on a budget? Healthy eating does not have to be expensive. Here are ways to help you avoid the gimmicks, stick to the basics, and save on groceries.
Grocery Shopping on a Budget: 5 Ways to Save
- Shop Local. Farmers markets may offer bargains on in season produce. Grocery stores offer lots of produce year-round, but it is often expensive because it is stored and transported. Check out your local farm market and talk to vendors about potential bargains. Getting to know your local farmers can be beneficial.
- Create a Shopping List. Write down what you need and stick to it. Avoiding impulse buys is key to saving at the store. Planning recipes in advance will also help you to buy exactly what you need, limiting food waste and saving you money.
- Shop Around Sales. Check store sale flyers and available coupons on the same items for additional savings. Once you’ve identified sale items, plan to incorporate them into simple meals. Baked, grilled or broiled lean meats and fish, vegetables and whole grains are delicious and healthy with few added ingredients.
- Shop Bulk. For items that keep, consider buying in bulk. Grains and dried beans from the bulk bean are generally inexpensive. You can even prepare fiber and protein filled meals and freeze for later use.
- Limit Food Waste. Using everything you buy will save you money in the long run. Plan to use very perishable items earlier in the week and save heartier items for later. Leftovers make great lunches, and cooked vegetables and meats can be revamped in different recipes.
Grocery shopping on a budget does not have to be expensive. Keep recipes simple and stick to the basics. At KareBoost Health, we believe a healthy lifestyle can fit everyone. Schedule a free consultation today to find out more.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
3 Myths About Yoga – Busted!
Have you heard myths about yoga? Have you always wanted to try yoga but are nervous about walking into your first class? Today, we will discuss 3 common myths about yoga, and explain why they should not keep you from enjoying the benefits of a regular yoga practice.
3 Myths About Yoga – Busted!
- I’m Not Flexible. The images of yoga on social media are often of slim, very flexible people doing circus-like contortions. This is not an accurate representation of what a real-life yoga class looks like. Yoga is for people of all bodies and ages. Look for a class that emphasizes more than the physical poses of yoga (called asana) and incorporates mindfulness, meditation and breath work. Try classes at different studios, gyms and fitness centers until you find a teacher and class you are comfortable with. The class should be inclusive and welcoming of all students.
- I’m New to Yoga. While some classes can be physically challenging, there are many different types of yoga. There are chair yoga classes, gentle classes, more vigorous flow classes and classes specifically for beginners. If you are new to yoga, find a studio and teacher that is comfortable working with beginners. Call ahead to gather information about classes.
- I Don’t Know What to Expect. Yoga is different from an exercise class or workout. It is understandable to be nervous about learning a new skill. If you are very apprehensive about attending a group class, consider booking a few private sessions at a studio to learn more about the practice. There are also many resources online about yoga but know that you will get far more out of an in-person experience. However, you can familiarize yourself with some facts about yoga by watching a few videos online before attending your first class.
With these common myths about yoga busted, walk into your next yoga class with confidence! Paying attention in class to your teacher, your body and your breath is the only requirement of becoming a successful yoga student. At KareBoost Health, we welcome students of all levels. Contact us today to find out more!
Kara Unal JD, RYT
KareBoost Health
Cooking With Your Kids: 3 Tips to Get Started
Cooking with your kids is essential towards promoting future health. Cooking teaches kids about nutrition and how to prepare healthy meals. It is also a great way to spend time together as a family. The kitchen can be a comfortable place for conversation and food preparation. Here are 3 tips to getting kids in the kitchen.
Cooking With Your Kids: 3 Tips to Get Started
- Food Safety. Set ground rules in the kitchen to be safe. Teach kids to wash their hands with warm soapy water while singing two choruses or “Happy Birthday” to wash away germs. Younger kids can safely put together simple ingredients, snap green beans, and tear lettuce for a salad.
- Teach Basics. Think about the fundamental skills of cooking. When age appropriate, start by teaching how to crack and egg and gather the ingredients for a recipe. Preparing and measuring ingredients for a recipe is a great way to reinforce and teach math concepts.
- Prepare Family Meals. Cooking teaches kids how to prepare healthy meals, and it also preserves family traditions and celebrates your unique heritage. Maybe that means teaching your kids a valued family recipe or diving into the cuisine of your heritage. Get input from kids about what they would like to cook and explore new ingredients and recipes together.
Cooking teaches kids that eating can be fun, nutritious and adventurous. Preparing food at home is healthy for the whole family, as you know exactly what you are eating. Ready to embark on more healthy eating adventures? Schedule a free consultation with KareBoost Health today!
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
3 Easy Ways to Stay Hydrated
Staying hydrated throughout your day and drinking enough fluids before, after and during physical activity is vital to providing your body with the nutrients it needs to perform properly. Proper hydration is key to staying active and healthy
Here are 3 easy tips to make sure you and your family stay hydrated.
- Monitor Hydration. Hydration needs vary among individuals, but in general, the more physical activity your do, the more hydration you need. Air temperature, body size, the intensity and duration of your workout and your fitness level all affect your hydration needs. Monitor sweat loss and urine color as practical indicators of hydration levels. Remember that swimmers need to hydrate too!
- Signs of Dehydration. Early signs of dehydration include thirst, flushed skin, fatigue, faster breathing and faster pulse rate. As you become more severely dehydrated, you may notice dizziness, increased labor with exercise and weakness. Optimally, try to stay hydrated throughout your day and exercise so that you do not reach a state of dehydration.
- Replace Fluids. Water is the best drink for staying hydrated. Try limiting soda and juice, and if water gets boring, add in lemon or lime slices for flavor. Sports drinks may be appropriate for athletes engaged in moderate to high intensity exercise that lasts and hour or longer. Consult with your pediatrician or registered dietitian nutritionist if you are concerned about your child’s hydration levels.
If you would like more easy, fun tips on incorporating health into your life, set up a free health consultation today with KareBoost Health. We focus on making health fun for the whole family, and can support you on your journey through life.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
Your Teen Might Be Not Getting Enough Iron
Your teen might be not getting enough iron. Iron intake needs to increase dramatically in the teen years. As teens grow, their muscle mass increases and blood volume expands, increasing the need for iron. The recommendation is 15 milligrams daily for girls age 14 to 18 and 11 milligrams daily for boys age 14 to 18. Here are 3 ways to make sure your teens are getting enough iron.
3 Reasons Your Teen Might Be Not Getting Enough Iron
- Iron Deficiency. An iron deficiency can result in a number of symptoms that should be evaluated by your child’s doctor. One common side is fatigue, and other symptoms can include frequent colds and infections, headaches, poor concentration and rapid heart rate. If you suspect an iron deficiency, have your child evaluated by their pediatrician.
- Get More Iron. Iron is present naturally in many foods. Meat, poultry and seafood, as well as legumes, enriched grain products and leafy greens are all excellent sources of iron. Animal sources of iron are best absorbed, while non-animal sources should be eaten with a vitamin C source to help increase absorption. Having cereal for breakfast? Serve it with grapefruit to increase iron absorption.
- Iron Supplements. A supplement should only be taken with the supervision of a physician once a deficiency is diagnosed. If your child is taking supplement at the recommendation of a doctor, follow-up blood tests should be performed.
Our registered dietitian or Health Coaches can help put together an eating plan for your teen that includes good sources of iron. If you are struggling to find a balanced diet that your child enjoys, schedule a free consultation with KareBoost Health to find out how we can help.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health