Staying Nourished This Summer
As summer comes and schedules change, it can be challenging to stay in a positive and supportive place with food. Sometimes, we let the looseness of summer make it ok to abandon our commitments to nutrition, health, and wellbeing.
Why not let summer be an opportunity to refocus on what makes you feel good? Use this time to move your body more and eat more fresh food. You should still enjoy the barbecues and gatherings but find ways to do that with balance and intention.
Embrace Seasonal Eating
Fresh fruits and vegetables provide incredible nutrient density and immune system support. Consumption of fresh fruits and vegetables can actually lower your risk of chronic diseases.
Do some research and find your local farm stands or farmers markets. Incorporate weekly trips to the farmers market in your summer routine. Maybe make it a social activity where you take a walk with family and friends each week.
Let your produce purchases inspire new recipes. Try out some new smoothies, salads, or grilled vegetables. Eating in a health promoting way doesn’t have to be boring.
Stay Hydrated Without Overthinking
As the temperatures rise, hydration becomes even more important to your wellness plan. But remember, you don’t only find hydration in water. Incorporating water-rich fruits and vegetables also hydrates you. Herbal iced teas are another great way to enjoy your hydration.
In summer, sometimes thirst presents as hunger. It’s a good rule of thumb to consume about eight 8-ounce glasses of water daily. However, more is necessary when it’s hot or you’re exercising a lot.
Drinking proactively will allow you to ensure you’re meeting your hydration needs. Eating with consistency is also going to help you more accurately feel your body’s needs for further nourishment.
Avoid the All-or-Nothing Summer Mentality
The way you view and relate to your food can impact the way you approach summer eating. Creating a balanced approach means eating consistently, not “making up for” situations where you might be eating more or enjoying more snacks.
If you’re going to the beach and packing a cooler full of snacks and treats, include a true lunch as well. Even with all of that enjoyable food planned, you should start your day with breakfast. Some people take the approach of restricting food intake or under eating ahead of a beach trip. The more consistently you eat, the more balance you’ll find.
This goes for cookouts as well. Even if you know your aunt is making her amazing pasta salad and you want to eat the cole slaw and baked beans, this doesn't mean you should under eat ahead of the event. Approaching these experiences with a balanced approach is going to help you feel physically comfortable and not overthink every bite.
When you include the fresh summer foods we already discussed like salads, smoothies, and grilled veggies, you’ll easily find a balance that can help mitigate food guilt. Practice building a balanced plate to find more satisfaction from your choices.
Create Flexible Routines
Summer often brings weekend trips or longer periods of travel. When traveling, give yourself the agency to experience the local flavors or culture but also find things you eat in your regular life. If there’s a grocery store nearby, stock your hotel room with fruits or snacks you enjoy.
Pack snacks in your luggage like energy or protein bars. One of my go-to travel snacks is oatmeal packets. They’re great for airport travel. Just get a cup of hot water from a coffee shop, add some fruit or nuts and it’s an on-the-go meal.
Let your travels be another opportunity to connect to your body’s hunger and fullness cues. It’s actually easier to connect to those signals when you’re less active (activity can dampen hunger cues). Pay attention to what your body needs and still incorporate breakfast, lunch, dinner, and snacks.
Support Your Body Image in Summer Attire
If you’re someone who experiences specific body insecurities with bathing suits, shorts, or tank tops, first make sure to acknowledge that these challenges exist.
The biggest way to shift out of self-judgment is to focus on how you feel in your body instead of overthinking how it looks. If you want to feel strong and powerful, incorporate movement practices that support those feelings.
How can you use your body and muscles throughout your summer days? Play at the beach, go for a morning walk before it gets too hot, swim, and just generally give yourself opportunities to move in playful and fun ways.
Make This Your Most Balanced Summer Yet
Balance exists through the development of flexibility and self-compassion. There is no such thing as a “perfect” routine or perfect approach to summer. Make it about the things that are important to you and the things that make you feel good.
What does nourishment and balance look like to you in the summer season?
Get really clear on your intentions through summer and you’ll be able to truly enjoy the freedom and change in routine that it often brings.
