Monthly Archives: August 2020

It’s time to skip diets and focus on making changes. If you have ever been frustrated by a diet, you are not alone. Diets don’t work for most people, even though they are becoming more popular with new information online, new trends and new quick-fix plans.

Here are three reasons to skip diets, and what to do instead.

1. Diets are Short-Term. Most diets are not sustainable, which is why there are so many of them. If they worked, we would not need the continuous trends that pop up. The short-term approach of diets is why most people end up on and off them for years. We also all have unique lifestyles, bodies and needs, and most diets cannot accommodate those unique factors. Instead, work on developing healthy, sustainable habits that you can stick to for years to come.

2. Diets Can Increase a “Lack” Mentality. Restricting groups of foods sometimes leads to hyper focusing or even binging on those foods. Instead, learning to incorporate all foods and not placing a moral value on foods as “good” or “bad” can lead to a healthier and more balanced approach to eating.

3. Dieting Can Take the Joy Out of Food. Food and cooking can be pleasurable and add joy to our lives. Restricting foods and tracking every tiny bit of food can make a part of daily life become much less pleasurable. Instead, cooking healthy recipes with your family and making mealtimes a family experience can lead to a more balanced approach to food.

If you are ready to skip diets and start a healthier, more sustainable diet, set up an appointment with our Health Coach, Dr. Karen. Dr. Karen can help you to find a positive approach to food that fits with your lifestyle. Call us today to find out more!

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Here are 5 Tips To Lower Stress. Stress happens to everyone. However, if stress is beginning to affect your mental or physical well-being, you can learn effective techniques to manage stress.

Here are 5 simple tips to lower stress you can start with.

1. Breath. Before reacting or speaking, take a few long inhales and exhales. You can count to 5 on each inhale and exhale or find a count that works for you. As you breath, try unclenching the muscles of your jaw and neck.
2. Walk Away. If possible, take a short walk around the block or down the hallway. Physically removing yourself from a situation can help you gain perspective. Movement is a natural stress reducer, even if it’s just for a few minutes.
3. Sleep. If it’s not urgent, sleep on it and respond tomorrow. You might find that a good night’s rest also puts stressful situations in perspective. Try tackling biggest tasks in the morning when you are fresh.
4. Meditate. Try a quick meditation. There are many meditation apps to try or take a class to learn more detailed meditation techniques. A short stress reduction meditation can be done throughout your day.
5. Connect. Take a break to interact with a loved one or pet. Human connection can help to reduce stress. Talk things over with a trusted friend.

Yoga can be effective in reducing stress. Check out our yoga class or set up a private yoga session. Call us today to learn more about the benefits of yoga and what class might be right for you.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Got tired feet? Chances are your feet have gone through a lot this summer! Between long walks, flip flops and stylish but uncomfortable summer footwear, your feet deserve a break. Yoga is a fantastic way to give tired feet a break- simply spending some time barefoot will revive cramped toes.

Here are 3 specific yoga stretches to try next time your tired feet and legs need some extra TLC.

1. Yogi Toes. While standing or seated in a chair, spread your toes as wide apart as possible and scrunch them back up. Repeat several times. This is a great exercise after a long day on your feet or after wearing cramped shoes. Finish up with a few ankle circles to increase circulation.

2. Elevated Child’s Pose. Come into an all-fours position with your hands underneath your shoulders and your knees underneath your hips. Tuck your toes underneath you. Lean your weight back towards your heels until you feel a gentle stretch across the soles of your feet. Hold for five breaths or as long as is comfortable.

3. Legs Up the Wall. Lay down at a wall, so that your torso is on the floor and your legs are propped up against the wall. You do not have to be at a 90 degree angle. Your legs should feel comfortable. Stay here for 5 breath or longer. This is a wonderful way to give your feet and legs a rest after a long day on your feet and is relaxing for the whole body.

If you enjoyed this three simple yoga stretches, try taking a full class! Check out our yoga class schedule. Call us for more information or come in for your first class!

Kara Unal JD, RYT
KareBoost Health

Hitting a fitness plateau can be frustrating. Perhaps you feel like you are repeating the same exercises, or you have stopped making progress towards your goals despite exercising and eating well. While challenging, remember this is a positive sign that you are making progress in your program.

Here are 3 ways to overcome a fitness plateau and keep up the good work.

1. Increase Your Workouts. Examine the workouts you have been doing and look for areas where you can do more. You could increase frequency if you have time, doing 4 workouts a week instead of 3. Short on time? Increase the intensity of your workouts but keep the length the same. Look for 65-90% of heart rate max, or within the target heart rate range for your age.
2. Change It Up. If your workouts are primarily cardiovascular, add in some weight-training once or twice a week. Try a different cardiovascular exercise, like swimming. Add variety by trying a mind-body class, such as yoga. Yoga helps to develop balance, coordination and better breathing, all skills important for good movement.
3. Have Fun. Setting and meeting goals is good for you and often feels fantastic. However, try not to lose sight of the other benefits of exercise. If you spend most of your workout time by yourself, try meeting friends for the occasional walk. Hiking with your family or even throwing a ball around after dinner are great ways to have fun, connect with people and enjoy healthy movement.

Looking for the perfect yoga class? At KareBoost Health, our classes are perfect for beginners and newer students. We welcome all levels and abilities. Call us to find the perfect class for you!

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health