Summer time can be challenging for people suffering from low self-esteem or struggling with weight loss. Summer articles and Instagram posts are all about “the summer body” but what is the summer body is it the sick looking models in swimsuits? Is this really a summer body? Well it is not, first of all there is not something called a “summer body” it is simply a body that should be cherished, loved and respected no matter what size it is. It is basically a body that went through a lot to be where it is today. Whatever good or bad experience you went through will impact your body in a way. It could be positive hormones from a nice vacation or stress from a hard day, this is why it is time for everyone to reconcile with their body flaws! Your body is you! Embrace it the way it is. I work with my clients on The No Diet Approach or TNDA which is a health-based approach rather than a weight loss approach, its main focus is on wellbeing while avoiding frustration from diets. The first step is to set a health goal that will be achieved through self-care and nutritious food. In order to achieve your goal, it is important to accept your body the way it is without shaming. Self-care or pampering is the key to reach body acceptance. 

Self-care is important during summer because we tend to exert ourselves with endless plans and end up needing a vacation after a vacation! 

Here are 10 tips for a self-care routine in summer:

1-Plan your trip: Don’t do last minute plans it will stress you. Do the bookings 1 to 2 months ahead and make sure you have friends or family around you most of the time, people you can rely on for help specially if you have kids. 

Going on vacation on your own is a perfect occasion for a ME time too!

2-Plan your meals: Eating out is pleasurable but home cooked meals are the best option. You get to control the quality and type of ingredients you are having in your plate.

3-Select seasonal fruits and veggies: they are nutritious and fresh which makes your dish taste better!

4-Sunscreen: Use organic sunscreen, it will protect your skin while avoiding harmful ingredients that can disrupt your hormonal balance.

5-Exercise: By exercise I don’t mean a HIIT class everyday but rather opt for a walk instead of taking the car, do some laps while spending the day at the beach. Go for a stroll with your babies. Enjoy nature and favor hikes or any fun sport you can do with friends or family.

6- Drop your smartphone: Enjoy every single minute of your vacation. Stay away from social media and learn to enjoy nature, friends and family. Ask someone to take pictures and send them later to keep track of nice moments. 

7-Meditate: Adding meditation to your daily routine will help you gather your energy and stay calm. If you have kids it can seem like you are not having a real break but learn to bend the rules, no need to keep a strict routine. Kids need a break too!

8- Avoid Guilt: Enjoy good food, cravings are part of a healthy lifestyle. There isn’t a single person that doesn’t crave a specific type of food. Avoid feeling guilty when eating good food, good food is part of self-care.

9- Choose a comfortable Swimsuit: Choosing a comfortable swimsuit will make your life easier. Fashionable swimsuits are not for swimming. If you are planning to spend your holidays with kids opt for a comfortable swimsuit rather than a trendy one. Each body type has a matching swimsuit. It is pointless to aim for a swimwear that does not fit you. Even models don’t fit in all types of swimwear. If you are planning a vacation by the beach choose a design that makes you feel good with patterns that you like instead of compromising the shape for the pattern.

10-Mirror talk: Summer time makes people insecure because of unrealistic goals. Repeating a positive affirmation daily in front of the mirror will change your life. It will make your brain believe whatever you are saying in order to reach self-love and heal from body shaming.

Self-love prayer

“I look good 

I love my curves

I love myself

I love what I see

I look good

I am worth it

I am complete

I embrace every part of my body”

Remember: Body shaming is your worst enemy.

So now let us move to the nutrition part… Should we eat healthy the whole summer? Of course not. Make it a habit of trying a food that you crave every day. Trust me this will heal you more than make you gain weight specially if you suffer from emotional eating. Your body is not your enemy. Trying new food is nourishing. All cuisines have healthy food in their recipes. By building a healthy relationship with food you will let go of all the diet misconceptions. Cravings are good for you it shows that your body knows what it wants. Respecting your body’s needs will lead to eating less because you will know when you are full and will avoid over eating.

I recommend having a diet rich in fruits and vegetables during summer because they hydrate and replenish your body with vitamins and minerals. Fried foods are to be consumed moderately because they are not nutritious on the long run. I always advise people to make nutrition choices as if they are advising a friend on how to eat properly it is purely common sense. Will they advise them to eat chocolate all day? Surely not. When it comes to having good eating habits it usually comes from the way you ate as a child and as a teenager. Were you influenced by a dieting mother or were you raised in a household were canned vegetables were your only source of greens? It is easy to educate yourself on how to eat healthy by signing up for a nutrition workshop or by booking an appointment with a nutritionist.

Here are 10 tips for a healthy summer

1-Hydrate: Water is your best friend during summer heat. You can go for flavored water by adding citrus fruits, mint, active charcoal or anything that makes you drink more. 

Aim for 2 liters a day (herbal teas and watery fruits and veggies count too).

2-Whole grains: Choose whole wheat varieties of bread and pasta. Black rice, quinoa and buckwheat are great options too. 

3-Caffeine: Limit your caffeine intake to 2 cups per day and make sure to have a glass of water while enjoying your coffee. (keep in mind that espresso is heavier in caffeine than filtered coffee)

4-Favor sea food specially if they are freshly caught as they contain proteins, vitamins and minerals that your body needs for its overall wellbeing.

5-Eat regularly: Snacking increases your metabolism the more you eat, the more you burn. Snacks options: popsicles, watermelon, Greek yogurt, dark chocolate, acai bowls, berries, raw nuts…

6-Avoid dieting: Dieting can lower your metabolism while depleting your body from vitamins and minerals. Fad and trendy diets can make you lose muscles which is very bad for your health. Aim at building muscle by properly snacking while working out.

7- Workout snacks: here are some options that you can have an hour before working out. Example: peanut butter on toast, organic protein shakes, banana and almonds, Greek yogurt…

8- Beach snacks: I always prepare healthy beach snacks such as watermelon, carrots, cucumbers, smoothies before going to the pool or beach. They hydrate and curb your hunger while replenishing your body with nutrients.

9- Avoid alcohol at the beach: it will dehydrate you and leave you with a headache because of the heat and the diuretic properties of alcohol. In case you really want to enjoy a drink have a bottle of water to sip on while drinking.

Aim at having 500 ml of water for every drink.

10- Avoid skipping meals: it will make you consume more food on your next meal or cause a headache from hypoglycemia. Keep snacks in your bag just in case you are hungry.

In conclusion, Summer or any time of the year is the perfect occasion to take care of yourself and to enjoy nutritious food. The point is to spend a nice summer, in order to do that you have to keep away from negativity such as negative interactions, social media, body shaming and unrealistic diet goals. It takes a lot of self-work to reach body acceptance and to be able to channel your triggers. 

Meditate, enjoy nature and apply self-love and self-care this summer!