Monthly Archives: October 2020

Walking your dog is great exercise. You might already know that exercise is easier with a friend. Having someone to hold you accountable can mean more regular exercise. A furry friend can offer the same benefit! Dogs need regular exercise, and you will be more likely to step outside in cold or wet weather with a canine companion.

Walking your dog: 3 tips to keep you and your pet active and safe

1. Start Small!

Train your pet to walk on a leash and seek professional training to help address any behavioral issues if needed. For the health of both you and your pet, start with short, moderate walks and work up to longer walks. You can always take 10 minute walks at a time, perhaps in the morning and when you get home. Your dog will benefit from the stimulation, and you will benefit from moving!

2. Stay Safe

If you are walking in the dark, invest in reflective gear for both you and your pet. Pay attention to the surfaces you are walking on- just like you, your dog may need protective footwear if you are walking on very hot or cold surfaces. If possible, find a park or walking path to make your walk more enjoyable for both of you. However, incorporating short walks in your neighborhood is also a great way to get in exercise.

3. Volunteer

Maybe you can’t have a pet in your home but would still like to benefit from walking a canine companion. Many shelters offer programs where you can volunteer to walk a dog. This is a wonderful way to help shelter pets while getting some exercise of your own. You could also volunteer to walk a busy neighbor or friend’s dog.

At KareBoost Health, we are full of creative and innovative ways to make a healthy lifestyle work for you! We do not believe in fad diets or extreme exercise- instead, we believe that every healthy lifestyle is tailored to the individual. Set up your free consultation with Dr. Karen to find out how we can help you meet your goals.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Healthy eating with kids does not have to be hard. Establishing healthy eating patterns when kids are young can prevent obesity and related health problems such as diabetes and heart disease as kids grow. Well balanced meals also provide the energy that kids need to succeed in and out of the classroom. Here is how to start teaching healthy eating habits young. 

3 Tips to Healthy Eating with Kids 

1. Get Kids Interested In Cooking

Educating kids about food and cooking can be interesting and educational. Watch a kid’s cooking show together, or peruse cookbooks at the library. Browse online for recipes, and let your kids pick out recipes they’re interested in. Healthy eating is easier when it’s fun.

2. Build A Balanced Meal

Encourage kids to help plan and prepare meals and use this opportunity to talk about what a balanced plate looks like. Focus on filling plates with colorful fruits and vegetables and balancing out your meal with lean protein and fiber. Meal planning can also teach portion control and reduce food waste.

3. Have Patience

If you have a picky eater, often letting them help plan and cook meals can overcome resistance to meals you have prepared. However, if you still meet with difficulty, try offering unfamiliar foods at the beginning of meals, when kids are most hungry. Offering an example of healthy eating by eating balanced meals yourself is the best inspiration you can provide.

Interested in learning more? Set up a virtual consultation today to learn about our services, including health coaching and family yoga. Together, we will help you to establish healthy eating habits for life!

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Making a healthy workout routine part of your daily life will ensure that you get it in! Moving more frequently is an excellent way to improve your help. It is generally recommended that adults get 150 minutes of exercise per week, and kids get 60 minutes of movement per day. 

Here are 3 steps towards making a healthy workout routine

1. Make It Well-Rounded.

A healthy workout routine includes aerobic or endurance exercise, strength, balance and flexibility. Keep in mind not everything has to be done every day! Instead, plan your workouts out for the week so you get a mix of all four types of exercise. This will also keep workouts interesting and keep you from getting bored!

2. Start Small.

You can break up the recommended 150 minutes into as many small segments as you would like. Perhaps you start with a few 10 minute walks per day, plus a 20 minute weight lifting session twice a week. Make sure your plan for the week also includes rest days. It is important to set realistic, attainable goals.

3. Commit.

Making a workout plan is a great first step to making sure you fit exercise in. However, really commit to your plan by writing it down and checking your work. Look back at your previous weeks- did you end up completing your workouts? If not, examine what got in your way. Perhaps you need to exercise at a different time or make a plan to work out with a fitness buddy.

Ready to live your healthiest life yet? Set up a virtual consultation with Dr. Karen today, and learn how to overcome obstacles and set up a realistic, healthy routine. At KareBoost Health, we believe health is for everyone.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Being aware of added sugar in your diet is an important factor in any healthy lifestyle. Added sugars in desserts, sodas, juices and candy can add empty calories and lead to spikes in blood glucose levels. These are not the natural sugars present in fruit. Fruit contains fiber and other healthy nutrients that a balanced diet requires. Continue to enjoy fresh and frozen fruit as a sweet snack or meal, and use these tips to cut back on added sugars.

3 Ways to Avoid Added Sugar in Your Diet

1. Table Sugars.

If you add table sugar, honey or syrup to coffee, tea, pancakes or cereal, try reducing it or taking it out completely. Processed foods often have plenty of added sugar, and we do not need to add any more. Try cutting it in half at first and then gradually reducing the amount. This is the most obvious way to reduce added sugars in your diet.

2. Add Flavor.

Often, we use sugar to add flavor to drinks and baked goods. Spices like ginger, allspice, cinnamon and nutmeg add a lot of depth to foods without the sugar. Try cinnamon as a sugar substitute in your coffee. Extracts like almond, vanilla and orange can also add a hint of sweet without any added sugar. Try using them in baked goods and cutting the sugar in a recipe by half.

3. Read Food Labels.

Processed foods like soups, sauces, frozen meals and more are often full of unnecessary sugar. Start reading food labels to understand how much sugar is added to foods. Focus on lots of fresh produce, whole grains and lean meats in your diet. Start cooking simple recipes more often, as this is the easiest way to control what goes into your meals.

Hungry for more ideas on how to avoid added sugar in your diet? Head to KareBoost Health to learn more about how our health coach, Dr. Karen, can help you reach your goals and stick to them.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health

Making healthy food choices during pregnancy can help you have a healthy pregnancy and a healthy baby. While you should consult with your doctor regarding your pregnancy and any specific health issues you may have, here are 5 tips to help make healthy food choices during pregnancy.

1. Set A Pattern.

Healthy eating is easier if you get into a routine. Instead of worrying over specific foods, focus the majority of your diet on fresh fruits and vegetables, lean proteins, low-fat dairy and whole grains. Look for foods without added sugars, saturated fats and sodium.

2. Get The Right Number of Calories.

Talk to your doctor or health professional about how many calories you need during your pregnancy. Overall, most women do not need any extra calories in their first trimester. During the second trimester you may need around 340 extra calories and during the third 450 calories.

3. Take A Prenatal Vitamin.

While your normal diet may be varied and healthy, you do need extra folic acid, iodine, iron and calcium during pregnancy. Taking a prenatal vitamin ensures you are not missing or low on these essential nutrients.

4. Say Yes to (Some) Seafood.

Fish and shellfish have healthy fats that are good for you and your baby. Some fish are high in mercury, a metal that can affect fetal development. Stick to fish low in mercury, such as shrimp, canned light tuna, pollock and sardines.

5. Stick To Low Sugar Drinks.

Juices and sodas and a major source of added sugar in most people’s diets. If you have not already eliminated them from your diet, now might be the time to start. Try replacing soda with flavored seltzer water, which will give you a nice flavor without the sugar.

Making healthy food choices during pregnancy does not have to be hard but changing ingrained patterns and habits can be a bit of a challenge! Set up an appointment with Dr. Karen today to learn how we can support you through a healthy pregnancy journey.

Karen L Leibowitz, MD
Health and Lifestyle Coach
KareBoost Health