Monthly Archives: September 2020

let’s look at how to make a better salad. Adding more fruits and vegetables to your diet is excellent for your health. Produce is full of fiber and essential nutrients, and it is also filling, keeping you satisfied and less likely to snack.

5 easy tips to step up your salad game!

1. Pick Your Greens.

Dark leafy lettuces hold up well to other ingredients and make an excellent base for your salad. Look for greens like spinach, romaine and arugula. You can also combine dark leafy greens for an interesting mix.

2. Don’t Forget Protein.

Salad can absolutely be your main meal, but if it is, make sure to include lean protein. Fish such as salmon or sardines, rich in heart-healthy omega 3 fatty acids, work well. Beans add protein, fiber and flavor, or chop up a hard-boiled egg.

3. Sweeten with Fruit.

Yes, salad can have fruit! Berries add natural sweetness, color and flavor. Dried fruit is also fine, just make sure it has no added sugar.

4. Bulk Up With Grains.

Experiment with adding whole grains such as couscous, bulgar, wild rice or quinoa to your salad. Grains will give salad the bulk and satisfaction of a whole meal.

5. Dress It Well.

Skip the heavy store bought dressings and make a simple one of your own. Oil, vinegar and a few spices make a simple, healthy dressing. Try equal parts olive oil and balsamic vinegar and add any spices you have on hand.

In need of more fresh dinner ideas? At KareBoost Health, we help you to find healthy meal ideas that are also accessible and make sense for your lifestyle. Set up your free consultation today to find out more!

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Let’s look at how to maintain a healthy weight. When your weight is in a healthy range, your body is less at risk for health issues such as heart disease, stroke, high blood pressure and diabetes. Even if you are not at your ideal weight, you can take several steps to stay healthy and keep moving in the right direction. Remember, every step counts- literally!

3 Steps to Maintain A Healthy Weight

1. Embrace Imperfection.

No one has a perfect diet 100% of the time, and expecting perfection is setting yourself up for failure. Acknowledge lapses when they occur and move on. Focus on the good, like filling up your plate with colorful fruits and vegetables, and do not beat yourself up about the bad. Consider the 80/20 rule- focus on healthy foods for 80% of your diet and set 20% aside for less nutritionally dense foods.

2. Manage Stress.

Are you focusing solely on diet and exercise? Many of us react to stress with changes in our diet. Mental health is an important component of physical health. Brainstorm stress reducing activities that do not involve food, such as reading, yoga or knitting. Reach out to a friend to vent or consider journaling. You might also consider speaking to a therapist if diet-related stress is taking a toll on you.

3. Stick To It.

If you are losing a significant amount of weight for health-related purposes, understand that it will take time. Rapid weight loss is rarely permanent and can usually only be achieved through unhealthy means. You may go through periods of time where you maintain your weight without losing much. That does not undermine the progress you have made and know that the first year or two after losing weight might be the most difficult.

Ready to turn your weight-loss journey into a wellness journey? Set up a virtual appointment to find out how we can help support you or take a virtual yoga class and reduce stress.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Outdoor adventure is good for your physical and mental well being. Summer and fall are the perfect times to get outside and get moving. The weather is beautiful and the days are longer. Perhaps you would like to hike, bike or run more, but you don’t know where to start. Joining a club can be the perfect motivation to get you started and keep you on track.

Here are 3 reasons to sign up for an outdoor adventure club

1. They Are Everywhere!
Many communities have groups of adults that meet up to swim, kayak, hike, bike and more. Start with meetup.com, and also check out groups and classes through The Sierra Club, your Local Parks and Recreation Department, and local Facebook groups. The group should always arrange to meet in a public place and give clear instructions on what you will be doing for the duration of the activity.

2. Free Motivation.
Unlike joining a gym, most groups are free. If you find it hard to stay motivated to exercise, knowing that a whole group of people is counting on you to show up might make you stick to it. You will also have a whole team to cheer you on and keep you from getting discouraged.

3. Spend Time Outside.
Research shows that spending time in green space can reduce stress, anxiety and cardiovascular risk. Perhaps you live in a place where walking outside is not easy or safe. An outdoor club can introduce you to places that you might not have known about. If exercising outside by yourself feels unsafe, an outdoor adventure club might be the perfect answer.

Ready to relax after your big outdoor adventure? Try an indoor adventure with our yoga classes. Our classes are inclusive and welcoming to all, including beginners. Bring a friend and come in for yoga!

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Many of us are working at home indefinitely, and the way we work may change permanently. This change may have affected your routine and set your healthy habits askew. Here are 3 tips for working at home to help you get back on track and make your home set-up better than ever.

1. Set Up Your Desk.

You might have set up a workstation at home that was not the most comfortable, especially if you thought this would only be for a few weeks. Now is the time to make some changes. Try to have a mobile workstation, where you can go from sitting to standing to maybe even kneeling. This is a simple way to add movement to your day, and will reduce aches and pains from sitting.

2. Stick to A Routine.

If being at home all the time has led to unchecked snacking, now is the time to set up a routine. Even though you might not be leaving the house, structure your day the same way. Set a time to start work, take breaks and end. Structure breakfast, lunch and dinner around work. Sticking to a work and meal routine will help you to recognize actual hunger signs.

3. Find the Silver Lining.

While there are many difficulties during this current time, maybe you also no longer have a lengthy commute to deal with. Examine your schedule for hidden free time. Instead of spending an hour in the car, maybe you can use that time in the morning to get a quick workout in. It might also be possible to eat healthier at home, with access to your own kitchen most of the time.

If it’s hard finding the motivation to exercise, try joining one of our virtual yoga classes.

Visit our website to sign up!

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health