Monthly Archives: December 2019
Facts About Soft Drinks
Let’s look at some facts about soft drinks. Sugary sodas and soft drinks are popular with kids. 2 in 3 kids in the United States consume at least one soda per day, and 30 percent consume 2 or more. Soft drinks are a major source of added sugar in both kids and adults diets. If you are trying to limit added sugars- sugars that do not naturally occur in foods such as fruit- here are 3 strategies to try.
3 Facts About Soft Drinks
- Offer Water. If kids are thirsty, offer water as a first option. The sugar and caffeine often present in soda can make thirst worse, and water is always your best hydration option. If kids don’t like the plain taste of water, trying adding lemon or lime slices to add flavor. You can also offer sugar free seltzer water as a treat.
- Milk as an Option. Serve low-fat or fat-free mil or fortified dairy free beverages with no sugar added instead of soda at meals. Milk and dairy free mil offer hydration and also nutrients that soda does not.
- Cut Down on Soda Gradually. If your kids are used to drinking soda, it is probably a habit that might be difficult to break. Instead of eliminating it altogether, start by cutting it back weekly until you reach a daily limit of one serving of 8 to 12 ounces. If possible, you might be able to eliminate it altogether.
If you are looking for more ideas on how to help your family be healthier, KareBoost Health offers an array of options. Set up a free consultation today to learn more about what we offer.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
Talking to Your Kids About Weight: 3 Rules to Follow
Talking to your kids about weight can be difficult. Weight can be a very sensitive topic, even for young children. The desire to be thin is reaching school aged children, with girls as young as 6 expressing concerns about their body image and weight gain. Deciding how to approach weight issues with kids should be done with great consideration as it can have lasting implications. Here are 3 tips to get you started.
Talking to Your Kids About Weight: 3 Rules to Follow
- Encourage Open Discussion. Listen to your kids and acknowledge their experiences. Encourage them to share their feelings about body image and let them know about similar experiences you may have had. Explain that people, like all living things, come in all shapes and sizes, and that you will always be there to listen.
- Avoid Negativity. This includes the comments you make to yourself and your children. If your child overhears you saying negative things about your body, they are much more likely to model that behavior. Set a positive example by avoiding fad dieting and serve regular, balanced meals and snacks. Children learn by example, so if you want your kids to be more active, start by being active yourself. Shaming and yelling at children about weight are setups for failure. The worse kids feel about their weight, the more likely they are to overeat. Focus on positive, fun healthy behaviors that are easy to follow, like taking a pleasant walk with the dog.
- Seek Advice. Look for a registered dietitian nutritionist with a specialty in pediatrics. You may be able to find a provider through your insurance. Work with your kids to find someone they are comfortable with.
Focusing on health over weight is a good rule to follow, whether encouraging kids or adults. If you would like help Talking to Your Kids About Weight or related issues, contact KareBoost Health to set up a free consultation. We strive to make health accessible and fun for kids of all ages.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
Tips for a Healthy Holiday Season
Looking to have a healthy holiday season this time around? The holiday season can make healthy eating difficult. Between work parties, family events, vacation and special seasonal foods, the holiday season can trip up the healthiest eater. However, don’t stress! Here are 3 tips to simplify your holiday eating plan and sustain the success you have established all year round.
Tips for a Healthy Holiday Season
- Stay Satisfied. Deprivation is nothing but a recipe for disaster. You might think that you will save calories by depriving yourself all day and indulging at that family dinner later, but this is a surefire way to feel terrible and most likely eat a lot more than planned. Instead, stick to balanced meals filled with whole grains and produce before the big event. You will have enough energy to get through the day and make good food choices.
- Plan for Indulgence. Food is a lot more than just calories. It plays a big part in many family traditions, and we often have an emotional connection to the foods we grew up with. There is nothing wrong with this, and the holidays are a wonderful time to honor those traditions. Indulging in a few childhood favorites is not going to ruin your healthy eating plan. If you are really concerned, identify the dishes that are important to you. Acknowledge that you will be eating those important dishes and cut out the more mindless indulgences.
- Take Control. Worried that your family will not have any healthy foods on the table, or that work party will be a feast of meat and cheese? If it is appropriate, bring a dish that you have prepared. It can be as simple as a fruit or vegetable tray. If you are meeting at a restaurant, look at the menu online. Most restaurants are happy to accommodate dietary needs, but if you know that you will be dining in a large group, call ahead to make sure that your needs can be met. This will also reduce your stress ahead of time.
For more tips on surviving and thriving through your holiday season, set up a free consultation today with KareBoost Health. A change in lifestyle is easier with support, and we are here to support your needs throughout the year.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health
How to Reduce Stress This Holiday Season
Reduce Stress This Holiday Season. The holidays can be a joyful time of year, but for many of us, the Holiday Season also brings additional stress. Whether you are facing travel time, additional work or family obligations or other stressors, you can plan ahead in order to make this holiday season as stress-free as possible.
Reduce Stress This Holiday
- Plan “Me” Time. The holidays are often a season to celebrate and support others. It is also a time when we tend to spend a lot of time with other people. While some changes in your schedule are unavoidable, make sure to allot some time each week to spend by yourself. Pick something that you really like to do and give yourself an hour to do it. It could be as simple as reading or attending your favorite yoga class. Giving back is wonderful, but we can give more when we take care of ourselves.
- Cut Down on Screens. Screens are stressful. The holidays are all about family, so why not use this as an opportunity to get everyone to put down their phone? Institute game night one night a week or start taking family walks after dinner. You might even start a family tradition that sticks around after the holidays are over!
- Exercise. Movement reduces stress and increases overall health. Exercise may be something that falls by the wayside during the holiday season, so find creative ways to get movement in. Take the whole family sledding, or just get outside and toss around a ball. If it is too cold to go outside, put on the music and have a dance/house-cleaning party.
For more tips on surviving and thriving through your holiday season, set up a free consultation today with KareBoost Health. A change in lifestyle is easier with support, and we are here to support your needs throughout the year.
Karen L. Leibowitz, MD
Health and Medical Coach
KareBoost Health