Monthly Archives: July 2020

There are many reasons to fill up on fiber but we will explore three today. Fiber might seem bland, but it has the potential to transform your meals into their healthiest potential yet! Getting enough fiber in your diet is crucial to achieving and maintaining a healthy weight, feeling full and satisfied, and keeping your gut healthy.

Here are 3 reasons to fill up on fiber and how to do it.

1. Feel Satisfied. High-fiber foods may help you lose weight by helping you to feel full on less calories. Food high is saturated fat and sugar and low in fiber taste good, but often leave you feeling hungry an hour later. High-fiber foods can also take longer to chew, so your body recognizes when it is actually full.

2. It’s delicious! High-fiber foods are often foods that are all the colors of the rainbow. A visually appealing meal with many colors and textures is more satisfying and satiating than a monotone plate. You may even find a new favorite!

3. What to Look For. Fresh produce like fruits and vegetables are high in fiber and low in calories. Canned and frozen fruits and vegetables are just as nutritious and often more economical. Just avoid any sauces or sugars. Beans and whole grains are also excellent sources of fiber. Add black beans, chickpeas and lentil to soups, salads and pasta. Look for whole grain cereals, bread and pastas.

At KareBoost Health, we believe that nutritious meals can also be delicious. Set up an appointment with our health coach, Dr. Karen, to learn more about what we do and how we can help you.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

There are many reasons to join a walking club, but we will look at three today. Walking is probably the most recommended form of exercise, and for good reason. Walking is free, can be done alone and without equipment, and is also great for your health. With longer sunny days approaching, now is the perfect time to get into a walking habit. However, if you are tired or unmotivated, there are good reasons to start or join a walking club.

3 Reasons to Join a Walking Club

1. Be Accountable. Exercise is a lot easier when you have someone to keep you accountable. If you live in a neighborhood, try introducing yourself to your neighbors and forming a walking club. You could also form a group at work. If neither of those options are available, head to meetup.com to search for a walking club in your area. You will be a lot less likely to skip your daily walk if you know a group of people is waiting for you.

2. Get Outside. Being outside has positive effects on health, mood, stress level and energy. Warmer weather is a perfect reason to start experiencing these benefits. Just make sure to bring enough water and wear sunscreen! Getting outside before, during or after work might give you some much needed relief from screens.

3. Socialize! Being social also has positive effects on our health. Forming a walking group is a great way to connect with people who share similar interests. You might find that your walking club becomes a source of support. Also, conversation makes time fly by! If exercise seems like a chore, surrounding yourself with people that uplift you can make all the difference.

At KareBoost Health, we endeavor to find a healthy lifestyle that is tailored to your needs. Whether you are interested in health coaching, nutrition or yoga, we can work with you to make healthy habits fun, enjoyable and accessible. Contact us today to set up a free consultation and find out more!

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Establishing good habits for a healthier morning makes the rest of the day easier. Good sleep habits and an effective morning routine can help you to meet every day refreshed and energized. If you have been waking up groggy and struggling to get through your day, establishing a routine at bedtime can help.

Here are 3 other habits for a healthier morning

1. Sleep well. Adults need a solid 7-9 hours of sleep per night. If you struggle to fall asleep, remember that your body and brain work best with a set time to wake up and go to sleep. Sleep is also the most effective when you get approximately the same amount every night.
2. Wake Up. If you can, wake up to natural sunlight. This helps to tell your body that it is time to wake up and sets a natural rhythm to your routine. Also, try making time in the morning to move. Going for a short walk or starting your day with a gentle yoga routine sets the tone for your day ahead.
3. Get Going. Yes, breakfast is still the most important meal of the day. A healthy meal in the morning is key to staying satiated and resisting cravings throughout your day. If you are short on time, prep breakfast the night before. Once you are up and moving, try tackling your hardest task first. Get the hard stuff out of the way and the rest of your day will feel like a breeze!

Moving well and reducing stress and key components of sleeping well. Yoga is a great way to move, reduce stress and feel better overall. At KareBoost Health, we offer yoga for all levels of students. Take your first class with us and find out how yoga can help you sleep better!

Karen L Leibowitz, MD
KareBoost Health

Let’s look at workout tips to stay cool during the heat of summer. Longer, sunny days are the perfect motivation to take your workout outside. However, it is important to stay safe and cool, especially if you are doing strenuous or lengthy workouts outside.

Here are 3 workout tips to stay cool this summer.

1. Timing Is Everything. Now that days are longer, consider working out earlier in the day to beat the midday heat. You may also have time in the evening to take a post-dinner walk. Temperatures will be lower once the sun starts to set, but you will still have plenty of light to see. Avoid outdoor activity from 12-3, when the sun is strongest. Wear breathable clothing and sunscreen.

2. Hydrate. Staying hydrated during your workout probably seems obvious, and make sure to take enough water with you. However, it is also important to hydrate before and after. Besides drinking enough water, hydrate by eating plenty of water-packed fruits, vegetables and fresh smoothies.

3. Stay In! There is no rule that says you must exercise outside in the summer. It’s ok to be an indoor person- this might be the perfect time to try that yoga class, or even join a gym. Indoor spaces like gyms and studios tend to be quieter over the summer months- perfect if you are looking for detailed instruction or a comfortable place to start as a beginner.

Keep moving this summer, and maybe even try something new! Check out our yoga classes or set up a private session. Schedule your free consultation today to learn how he can help you achieve your goals and seamlessly incorporate healthier habits into your life.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

You can use yoga techniques to manage stress. Learning to manage stress is an important part of any healthy lifestyle. While a little stress can be beneficial and lead to growth and learning, too much stress takes a toll on our bodies and minds. Yoga can be an excellent way to address stress.

Here are 3 yoga techniques to manage stress. Try them the next time you experience unnecessary stress.

1. Breath Awareness. Simply becoming more aware of your breath can reconnect you with your body. Find a place to sit comfortably. If possible, close your eyes. Notice your breath moving in and out. Try placing one or both hand on where you feel your breath in your body. Stay here for 5 cycles of breath and repeat as often as needed.
2. Body Scan. Noticing sensations in the body can make us more aware of where we experience physical stress in the body. Sit comfortably in a chair or lie down on the floor. Close your eyes and notice what parts of your body you feel touching your chair or the floor. Notice if you feel tension in any areas of your body, or if anywhere in your body feels very relaxed. Try to just observe physical sensations without making judgements.
3. Imagery. While not strictly a yoga technique, imagery can be a very powerful tool to reduce stress. Like the body scan, begin by sitting comfortably or laying down. Close your eyes and notice how you feel. Imagine that you feel very relaxed, like you are floating in a pool or on a fluffy feather mattress. Imagine how your body would feel and allow your breath to move in and out. Stay here picturing this positive image for as long as you like.

Ready to learn more? Our yoga classes welcome all students, including beginners. Yoga can be an effective way to manage and reduce stress. Sign up for a class and start a healthy habit today!

Kara Unal JD, RYT
KareBoost Health