Monthly Archives: January 2020


3 Ways To Eat More Nutrient Dense Foods

3 Ways To Eat More Nutrient Dense Foods

If you are thinking about New Year resolutions, healthy eating is always a popular resolution. Today, we will discuss how you can work more nutrient dense foods into your diet. Nutrient dense foods are foods that contain beneficial and often under-consumed nutrients and have little of the ingredients known to negatively affect health. Here are 3 ways to eat more nutrient dense foods.

3 Ways To Eat More Nutrient Dense Foods

Read Labels. Nutrient dense foods are rich in vitamins, minerals and fiber, and don’t have a lot of added ingredients or saturated fat. Great examples are produce (fresh or frozen), whole grains, fish and lean meats, beans, nuts and seeds. Becoming comfortable with reading nutrition labels is essential to becoming a healthier consumer. If you do not know where to begin, set up a consultation with a registered dietitian nutritionist. They can help you navigate the grocery store and make better choices.

Simple Swaps. Look at what you are already eating and see where you can make swaps instead of eliminating foods. Swap white bread and rice for whole grain bread and brown rice, upping your fiber intake. Replace sugary drinks with water or seltzer. When adding toppings to pizza, sandwiches or other meals, consider how you can add another veggie.

Snack Better. Snacks are vital to staying satisfied between meals and not setting yourself up for failure. Making snacks nutrient dense is a genius way to get more nutrition between meals. Swap chips for crunchy veggies and dip in hummus for extra fiber. Replace sour cream in dips with nonfat Greek yogurt. Pop your own popcorn for delicious flavor and whole grains.

At KareBoost Health, we believe a healthy lifestyle can be accessible and enjoyable for every family. Come in today to learn more about what we offer, and how we can help you succeed in 2020!

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

5 Simple Swaps to Conquer Food Cravings

5 Simple Swaps to Conquer Food Cravings

Got food cravings but  you resolved to eat healthier this New Year? Don’t let food cravings get in the way. Food texture often plays a big role in cravings, such as wanting something creamy or crunchy. Here are easy swaps that will still satisfy that craving but help you stick to your resolutions.

5 Simple Swaps to Conquer Food Cravings

Creamy. While ice cream might come to mind, lots of food share the creamy texture of ice cream. Try berries in no sugar-added yogurt or freeze bananas to puree into “nice cream”. Add peanut butter or fruit.

Crunchy. Craving pretzels and chips? Try crunchy nuts or crispbread instead. Plain popcorn is also a great whole grain choice that will add fiber to your diet. No sugar added whole grain cereal will also give you crunch- and fiber!

Liquid. Trying to replace soda and sugary coffee drinks with healthier options? Try no-sugar added seltzer for a flavor boost or add lemon and lime slices to plain water. Sprinkle cinnamon in coffee for a sweet but sugar free flavor boost.

Squishy. Jelly candies or kids fruit snacks might be fun, but other options pack in nutrition. Try frozen grapes for the same fun texture appeal. Cherry tomatoes and string cheese also offer the same springy-type texture, with more beneficial nutrients.

Crispy. Does mushy fruit interfere with your best healthy eating plans? Look for crisp apple varieties like Honey Crisp, Fiji and Gala. Choose red or white potatoes and do not overcook. Try roasting vegetables to give them great flavor and crisp texture, instead of steaming.

At KareBoost Health, we believe everyone can find a healthy lifestyle that is accessible, combats food cravings and is enjoyable. Schedule a free consultation today to learn more about how we can help you achieve your goals.

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

Easy Ways to Start New Year Resolutions

Easy Ways to Start New Year Resolutions

Do your New Year Resolutions include working out more often? The American Heart Association recommends getting at least 150 minutes of activity every week. Here, 5 easy ways to make those resolutions stick long beyond January.

5 Tips to Keep New Year Resolutions

  1. Make It Yours. Do something you enjoy. You will exercise more if you look forward to it. Put on music you like and pick a time of day that works best for you. There is a ton of information (and misinformation) available about exercise, but the best exercise is the one that you enjoy doing frequently.
  2. Be comfortable. You do not have to spend a lot of money on fitness gear, but find comfortable supportive shoes and sweat-wicking clothes that you can move around in.
  3. Break It Up. Where can you fit in fitness? 10-minute increments are just as effective as longer ones. Maybe try short walks 3 times a day. The important part is to just keep moving.
  4. Make It A Habit. It takes time for a new routine to stick. Be patient with yourself. Try setting aside the same time every day to exercise- even if you do not do your full workout, do something. Setting the time aside and trying to be active will help your routine stick.
  5. Don’t Give Up! You skipped one- or a few- days. It will happen. Get back into your routine as soon as possible, and don’t be too hard on yourself. If you find yourself frequently skipping workouts, evaluate what is not working. Maybe it is time to find a different workout or class.

We are here to support you at KareBoost Health. We know that sticking to your resolutions is easier when you don’t go it alone. Set up a free health consultation today to find out how we can help you meet your goals.

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

 

3 Motivation Tactics for the New Year

3 Motivation Tactics for the New Year

Let’s look at some motivation tactics for 2020. Sticking to New Year resolutions can be tricky. If you are tired of the same old goals that you never seem to accomplish, maybe it is time for a fresh start! Here, 3 fresh new motivation tactics to keep you going in the New Year.

3 Motivation Tactics

  1. Find A Fun Workout. You will be a lot more likely to stick to your workout when you enjoy it. If you usually push yourself hard in the New Year, only to quit soon after you start, maybe it is time for a different approach. Try starting with something less intense, like yoga or dance. Set a reasonable goal, like attending class twice a week. Enlist a friend to join you and keep you accountable.
  2. Don’t Get Stuck. Give yourself permission to try new things. Did you try that new class and find out it wasn’t for you? Appreciate the courage it took to try something new and move on to something else. You might find that you crave the solitary time of walk or that group exercise keeps you motivated. Keep looking for something you enjoy- you’ll be a lot more likely to stick to exercise when you enjoy doing it.
  3. Timing Is Key. Do you set yourself up for failure by aiming to exercise at a difficult time? If you always try to run in the morning, but you are just not a morning person, don’t force it. Instead, try taking a short run at lunch or after work. Look at your schedule to see what works for you and experiment. Exercise is also effective in short spurts- maybe try walking for ten minutes three times a day.

Being more flexible in your approach towards exercise can help you be more successful. At KareBoost Health, we believe that working with you on motivation tactics as an individual sets you up for a healthy, accessible lifestyle. Set up a free health consultation today or come in for a yoga class to find out more.

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

 

 

3 Ways to Have a Happy, Healthy New Year

3 Ways to Have a Happy, Healthy New Year

Let’s help you have a healthy new year. Whether or not you intend to set New Year resolutions, the New Year can be a great time to set new goals or come back to healthy goals that may have gotten set aside during the busy holiday season. Here are three ways to not only set effective New Year goals but also stick to them.

3 Ways to have a Healthy New Year

  1. Start Small. Set small, manageable goals that you can stick to. Even the smallest change is effective over time. For example, set a goal to walk for 10 minutes every day. That’s over an hour of extra walking a week! Plus, by setting goals that you can accomplish, you will feel a sense of pride and be more likely to stick to your resolutions. Making resolutions that do not fit into your lifestyle, budget or schedule is self-defeating. Set goals you can celebrate!
  2. Do What You Like. While you might think that running a marathon is a great way to lose weight, if you hate running, it’s probably not an activity you will stick to in the long run. Do you love to dance? Take a dance class. Are you a night owl? Find an activity or class that’s scheduled for evening. Forcing yourself to do an activity you hate probably won’t work for you. A healthy lifestyle is the one that is sustainable for you.
  3. Don’t Go It Alone. Make resolutions as a family or find a friend to pair up with. Making changes are easier with someone else to hold you accountable. You could also look for a walking or hiking group in your area. If you are making resolutions as a family, get input from everyone. Kids are a lot more likely to participate when their input is heard and valued.

New Year resolutions can be simple and sustainable when you start small. At KareBoost Health, we believe that everyone can have a healthy lifestyle, and we are here to help you find it. Schedule a free consultation today to learn more.

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

 

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