Monthly Archives: February 2020
You probably already have a morning routine. It might include coffee, breakfast, reading the paper and getting ready for work. Adding in mindfulness practices to your morning is a great way to upgrade your routine. Morning is often the easiest time of day to be quiet, as your brain and body are fresh. Practicing mindfulness in the morning also sets the tone for your day. Here are 3 short mindfulness practices to try in the morning.
Ways to Upgrade Your Morning Routine with Mindfulness
Breath. Before you even get out of bed, take 2-3 minutes to simply notice your breath. Your eyes can be open or closed. Notice the feeling of your inhale and exhale- does it feel easy to breath? Notice the length of your inhale and exhale- does one feel longer? Notice what moves as your breath in and out- where do you feel the breath in your body? You can try placing your hands there. This simple noticing practice centers your mind and helps you tune into the sensations of your body.
Journal. There are excellent journals on the market that offer mindfulness prompts, such as asking you 1 simple question a day. You can also just spend a few minutes writing down how you feel or what you notice that day. Try writing down something that you are grateful for every day for a month. Just try to avoid making a to-do list!
Yoga. Add in a quick 5 or 10-minute yoga practice to your morning. It doesn’t have to be complicated. Pick 2 or 3 poses that you love and spend a few breathes in each. There are also many apps and videos that offer short classes. If you attend class once a week, this is an excellent to start incorporating more yoga and mindfulness into your daily life.
At KareBoost Health, our yoga classes are perfect for beginners and students looking for mindfulness practices. We can help you.
Kara Unal JD, RYT
It can be hard to stay active in bad weather. As the temperature drops and the days are darker, it can be more difficult to keep up with the activity of warmer weather. However, with some tips and tricks, you can stay active and healthy during winter. Here, 3 ways to get through those winter days.
Ways to Stay Active in Bad Weather
- Be prepared. You can get outside during winter, but it takes a little preparation. Having the right gear can make all the difference. If you are committed to winter walks and hikes, make sure that all family members are bundled up in proper coats, gloves, socks, hats and layers. Even though it’s cold and you probably will not sweat as much, make sure that hydration needs are still met.
- Go With the Flow. Make the best of the season. Exercise does not have to be formal to be effective. Get everyone outside to make snow angels and have a snowball throwing contest. If it is too cold outside, turn up the music and clean the house. This could also be a great opportunity to spend time together in the kitchen whipping up healthy meals.
- Have A Backup Plan. Sometimes you will not be able to get outside and having a backup plan can help. Maybe join a gym over the winter months or look for an exercise class you can take together as a family. Family yoga or dance could be a great option. Find creative ways to stay moving- even just walking around the mall a few times will keep everyone active.
With these tips in mind, you can stick to your healthy goals over winter and be ready for spring. 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
Meal planning is a fantastic way to prepare healthy, home-cooked meals without much added stress. Preparing ingredients and meals when you have time helps your family eat healthy throughout the week. An important component of meal planning is having ingredients on hand that you can use on quick notice. Here is what to stock in your pantry, freezer and fridge.
What to Stock in Your Pantry, Freezer and Fridge
- Pantry. Keep canned beans and vegetables on hand for easy soups and sides. No sodium added pasta sauce is a dinner staple. You can also keep whole grains like brown rice, pasta, quinoa and oats in the pantry. Healthy cooking oils such as olive, canola and avocado oil are essential. Consider other items like canned tuna, vegetable broth, nuts, seeds, nut butters and dried herbs and spices.
- Fridge. Low-fat and fat-free milk and cheese keep well in the fridge for a while. Soft margarine made with nonhydrogenated vegetable oil and containing no trans fat is useful to keep in the fridge. Wash and cut up fresh fruits and veggies for the week and store in the fridge.
- Freezer. The freezer is an excellent meal-prep tool. Keep bags of frozen veggies on hand for soups, sides, casseroles and quick pasta dishes. Frozen fruit comes in handy for easy snacks and quick smoothies or bowls. You can freeze proteins like chicken, fish and other lean meats. Consider also preparing freezable meals and storing for healthy dinner in a pinch.
Healthy eating does not have to be difficult. At KareBoost Health, we believe healthy living can be not only accessible but also enjoyable. Set up a free consultation today to see how we can help you plan what to stock in your pantry, freezer and fridge.
Karen L. Leibowitz, MD
Health and Medical Coach