June 2026

The Smart Mouth Monthly

👋 A Note from Rima

Hi, friends!

Summer has a funny way of making us think our healthy habits have to go on vacation.

Schedules shift. Vacations happen. Backyard cookouts replace our usual routines. Before we know it, we can feel like we're "off track."

But what if summer isn't about staying perfectly on plan? What if it's about strengthening the habits that support us no matter the season?

This month, we've been talking a lot about the foundations of long-term health: building muscle, supporting brain health, fueling with protein and learning that consistency matters more than perfection.

Those habits may not be sexy but, boy, do they quietly add up over time.

Here's to building a stronger foundation—one meal, one walk, one night's sleep and one choice at a time. And don't forget some summer fun, too.

❤️ Rima

---

💪 Protein on the Go: Easy Summer Ideas

If there's one nutrient that deserves a little extra attention in midlife, it's protein.

Protein isn't just for athletes or bodybuilders. It's essential for maintaining muscle, supporting metabolism, promoting satiety, preserving bone health and helping us stay active and independent as we age. Bottom line: Include protein at every meal.

Summer schedules can be unpredictable, but getting enough protein doesn't have to be.

Here are a few of my favorite ways to keep protein simple wherever summer takes you:

☀️ At the Pool

• Greek yogurt cup + berries (keep in a cooler)
• Turkey, chicken or tuna salad roll-ups in tortillas or lettuce leaves
• Cottage cheese with fruit or diced tomatoes and cucumbers
• Individual cheese sticks
• Roasted edamame or chickpeas
  ​

🏖️ At the Beach

• Tuna or salmon packets + whole grain crackers
• Beef or turkey jerky
• Trail mix with nuts and seeds
• Peanut butter sandwiches
• Protein bars (look for ones with low sugars and >10-15g of protein)

🚗 Road Trips

• Hard-boiled eggs
• Protein shakes in shaker bottles
• String cheese
• Roasted almonds or pistachios
• Turkey or hummus-veggies sandwiches or wraps packed in a cooler

✈️ Flying

• Pack a protein bar or jerky in your carry-on
• Pick up a Greek yogurt, egg bites or a grilled chicken salad once you're through security
• Choose nuts and seeds over chips when possible
• Don't be afraid to build a meal from airport grab-and-go options

🍔 Cookouts

• Start with grilled chicken, lean beef, shrimp or salmon
• Fill the rest of your plate with colorful veggies and whatever sides you truly enjoy (because life is about fun seasonal foods, too)

Remember, the goal isn't perfection—it's making protein the anchor of your meal whenever you can.

Small changes really do add up.

💡 Smart Mouth Tip: Before you head out for the day, ask yourself, "Where's my protein coming from?" You don't have to plan every bite—just having a rough idea can help you stay energized and satisfied, whether you're spending the day at the pool, on the road or catching a flight.

---

🎙️ New Podcast... You do not want to miss!

Why Muscle Matters More Than the Scale

The last episode of the month just dropped today. And you do not want to miss this!

Today's episode features fitness expert Cindy Barbour, as we talk about why building muscle is one of the best investments you can make for your metabolism, blood sugar, bone health, confidence and healthy aging. And Cindy shares how to do this easily and without spending hours in the gym. As she says, "It doesn't have to be epic, it just has to be."

If you've ever wondered where to begin with strength training—or whether it's "too late"—this conversation is for you. Oh, and there is such a thing as doing "too much" of this type of exercise. But you'll have to listen to find out what it is.💪

🎧 Listen on Spotify or Apple Podcasts. Or, watch on Substack.

---

📝 New on the Blog

​5 Everyday Habits That Support Brain Health​

Brain health doesn't begin when memory problems appear.

It starts with the everyday choices we make:

🧠 Stable blood sugar

🧠 Omega-3-rich foods

🧠 Movement

🧠 Sleep

🧠 Social connection

Read the full article on the blog here.

---

🍽️ Recipe of the Month

​Air Fryer Blackened Salmon Arugula Salad​

Fresh greens and hydrating cucumber.

Healthy fats thanks to the avocado and salmon.

Omega-3s from the salmon.

Plenty of protein. Lots of fiber.

Simple enough for busy weeknights and perfect for summer. No hot stove or oven required... toss the salad in a bowl while the salmon is cooking in the air fryer (or on the grill).

Get the recipe HERE!

---

💬 This Month's Thought

The little things you do consistently matter more than the dramatic things you do occasionally.

---

👀 Coming in July...

July is all about building strength. We started the conversation with today's podcast drop, and we'll be continuing to talk strength in the month ahead.

We'll be talking about:

💪 Creatine (what it is—and why I take it every day)

💪 Muscle as metabolic currency

💪 Recovery as a metabolic strategy

💪 Simple ways to build strength without overcomplicating it

I can't wait to share it with you.

Until next time... Here's to a summer of strength and confidence.

❤️ Rima

​Smart Mouth Nutrition Founder | Elegantly Unhinged podcast host

About Smart Mouth Nutrition

I work with busy adults who are suffering from gut issues, fatigue, low mood, poor sleep, brain fog and are unable to lose weight. Forget fad diets, over-exercising and deprivation. I use a functional, integrative and client-centered approach to guide you in your personal wellness journey. We work together to get to the root cause. My philosophy is that small, SMART steps result in big, impactful changes for a healthy life, now and for the long term.

Want to learn more or have questions? Visit smartmouthnutrition.com or email rima@smartmouthnutrition.com today.