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Keep that ‘summer bod’ into the fall

Here are three great tips to help you keep your summer shape all fall/winter-long from our contributor Samara Zelniker of Mindfulness Matters. Check out her blog on her webpage or on her Facebook page

1) Eat Breakfast

I know you know that eating breakfast is good for you since it starts your metabolism and gets you energized for the busy day ahead. The truth is, eating a healthy breakfast will improve memory and concentration, reduce stress and make you generally happier in the morning. I know I can use all the extra help I can get when I start the day, so check out one of my favorite breakfast options.

  • 1 cup of rolled oats
  • 1/2 cup of natural peanut butter
  • 1 cup of mejool dates (pitted)
  • 1 tsp of pure vanilla extract
  • 5 tbsp of water
  • 1 tbsp of chia seeds.


  1. Blend dates and water in a food processor until they form a paste.
  2. Add in the rest of the ingredients and pulse until they form a dough-like substance
  3. Make into balls and refrigerate overnight.
  4. Makes 12-14 depending on the size. Enjoy!

2) Stay Hydrated

Did you know that often times when we crave sugar or a salty snack it is just because we are dehydrated? Opt for a glass of water before heading to the ‘snack cabinet’ at the office and you might not need that bag of chips you have been dreaming about since lunch after all.

Adding lemon to your water also makes it more hydrating and gives it a little kick.

3) Cut Back on Sugary Booze

Summer barbeques, outdoor concerts, pool parties are all slightly better with a glass of rosé or champagne, right? As tempting as that sounds, try and stay away from alcohol that has a high sugar content and lots of gas, and opt for a cleaner alcohol such as vodka, white tequila or mezcal. These tend to have very little residual sugar or toxins. Your waistline and boss will thank you for it.

Try and take two nights off for every one night of drinking. Do you have to have that drink with dinner every night? This practice will help you notice when you are mindlessly drinking and give your body time to repair itself.


Samara Zelniker 300 RYT (yoga teacher training)

Founder, Mindfulness Matters


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