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Nutrition & Good Eating

Summer Loving – Being Mindful

Summer Loving – Being Mindful

Summer is about to kick into full swing and it can be challenging to stay on the right health track for many. Personally, I find the long summer days, filled with the possibilities of barbecues, cold beers, white wine, too many ice cream cones, coupled with too little physical activity are things that could set me back if I’m not aware of them. That's why it is so important to make positive reminders and rewards to turn these potential challenges into victories. What is your challenge during the summer, or anytime? How can you be more mindful of your “triggers” and “catch” yourself so you can do a re- direct and wind up on top, proud and happy of where you are?


What are the 1st Steps for Mindfulness?

Be Aware:  If you can identify what sets you off then you can start noticing when you get off track. OR, even better, your know when a situation or temptation will be presenting itself so you can be prepared. Are you going to a friend’s house where you know there will be tons of unhealthy foods and drinks? Are you going to be in a place that will be difficult to find time or space to exercise?

Be Prepared: Going to a party later in the day? Start your day with a healthy, wholesome breakfast and get some physical activity. Going on a work trip? Pack your sneakers, bathing suit and workout gear; you can make time to go for a walk or swim, or at least do some stretches, sit-ups, push-ups, planks, and squats in your room. And set aside five minutes (or more) to do some deep breathing which can be done almost anywhere.

Make Substitutions:  Make a quick change wherever and whenever you need to. Set up your BOUNDARIES in advance so you know your LIMITS. To succeed you must set yourself up for success by giving yourself real life substitutes.
  • Grab a seltzer or unsweetened ice tea instead of a beer or wine.
  • Enjoy a frozen yogurt or natural fruit juice pop instead of ice cream or cookies.
  • Have a turkey burger or grilled salmon with a salad and grilled veggies instead of a cheeseburger and fries. 

Rewire:  Did you know that you can actually re-wire the hardware in your brain by doing something over and over? Break your current pattern to create a healthier, cleaner, and better-than-before version that will bring out YOUR BEST. It takes time so be PATIENT and PERSISTENT! Make a commitment to keep true to your goals and desires, despite the possibility of not seeing immediate advances. Focus on living in the moment and being happy with the steps along the hike to the top of the mountain. It’s about getting up if you fall down, asking for a pull or a push when you need it.  It’s about being kind to yourself and acknowledging all that you do.

A Full Day of Substitute Recipes: 

  • Breakfast – Try some oatmeal with chopped dates and almonds, soy milk, and a drop of maple syrup.
  • Snack – Have a berry bowl. Add some blueberries, strawberries, or any berries with natural peanut butter or low-fat cottage cheese, and if you want, some unsweetened coconut, granola or raisins on top.
  • Lunch – Turkey and cheese roll ups with carrots, tomatoes and a big glass of water or seltzer.
  • Afternoon – Frozen smoothie: add ½ banana, blueberries, kale, almond milk, vanilla non-fat Greek Yogurt, ice and protein powder in the blender.
  • Dinner – Grilled chicken, halibut or salmon and salad; grill a piece of halibut, salmon or other light fish with lemon, olive oil, salt and pepper or have some BBQ grilled chicken. Have with a big salad with all the freshest veggies, and roast some asparagus, beets, string beans and mushrooms together.
  • Dessert – Blueberry frozen yogurt. In a medium saucepan, combine ½ cup sugar, 1 teaspoon vanilla, 12 ounce bag of frozen blueberries (or fresh this time of year), juice of ½ lemon, and 1 teaspoon lemon zest and turn to medium heat. Cook, stirring occasionally until sugar has dissolved. Press the berries with the spoon to burst them. Remove from heat. Pour the mixture into a container, and refrigerate until chilled, about 2 hours. Once chilled, add to a food processor and pulse until smooth. Add in 2 cups plain 2% Greek yogurt and continue to process until well blended. Freeze in an ice cream maker, according to directions. Once it’s the consistency of soft serve, spoon into a container with a cover and freeze for several hours. Enjoy! (Recipe from Renee’s Kitchen Adventures)

Practice in Mindfulness

Read each day when you wake up and before you go to bed.

I am aware of myself

I am aware of my surroundings

I am aware of my body

I am aware of how I take care of myself by feeding myself healthy food, moving my body, and resting when I need to

I am aware of how I take care of my surroundings by enjoying the beauty, consuming only what I need, and cleaning up after myself and others

I am aware of how I take care of others by doing acts of kindness, volunteering my time, and speaking kind words to and about others

I am aware of how I can control my mind to have positive thoughts and redirect negative thoughts and let them drift away

I am aware of my gratitude towards nature, the earth, my life, each day and every breath I take
I have a new website!
Please visit to learn more about my practice. And if you have any comments, feedback, thoughts or questions, please email

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 |


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Today is: May 21, 2019 - 8:55pm
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