Hello! If spring was the time to clean up and plant the seeds of health and beauty, summer is the time to bloom to look our best. If in the spring you opted for green foods and a detox routine, surely you already look and feel great. With the onset of summer, by reducing stress and spending more time in the sunlight, you will feel more energy and your immune system will be strengthened.
Nature is wise. In spring, being a time of cleaning, it provides us with many green foods and in summer what we need are fruits and vegetables high in water to keep the body hydrated and high in phytonutrients, to protect us against the aging rays of the sun. Obviously, you already know the importance of sunscreen, but I invite you to also protect your skin with foods that provide antioxidants and anti-inflammatory components, which will prevent sun damage and premature aging. The summer diet is high in fruits and vegetables, smoothies, juices, and raw foods. In general, we need to eat lighter and be more active. Choose fresh, lively and colorful foods.
Don’t let yourself go downhill with food and bad habits. I understand that summer is a time to rest, especially since people usually come from the bikini operation starving themselves to reach the summer and dedicate themselves to eating. This is the wrong way to deal with losing weight and keeping it off. If you starve yourself, you lower your metabolism and you arrive with more desire to eat everything that you were restricting yourself, getting fatter and fatter, and then arrive in the fall and go back to a diet. It’s a very sad and restrictive way to live, isn’t it? It is better to eat well, giving ourselves our whims from time to time, for example on weekends, and thus leave the weight fluctuations that do not bring us anything good. Remember that the peso is like a loan to the bank, that loan will not disappear, yes or yes you will have to end up paying it, and with interest!
Tips for a healthy summer
Eat fresh foods, such as watermelon, cantaloupe, cucumber, celery, watercress, lemons, tomatoes … They are natural diuretics to keep you slim and prevent inflammation. Gazpacho is one of the best human inventions, thanks to Spain for the wonderful gift that J has given us (obviously without bread).
Avoid sun damage. Increase the protection of your skin with foods that serve as a shield against the sun’s UV rays, such as tomatoes, carrots, peaches and green vegetables, which contain antioxidants such as lycopene and beta-carotene.
Do not forget to drink more water than normal, since in the hot months the body sweats more and you become dehydrated faster. When you wake up, have two glasses of water, two in the middle of the morning, two in the afternoon, and one before going to sleep. Gatorade and other hydrating drinks are bad for your health, since I assure you that that phosphorescent blue color does not come from blueberries, and it contains large amounts of sugar. Instead of artificial drinks, better drink coconut water (ideally, it should be unpasteurized and fresh), but if not, at least it does not have things added. Coconut water is the best hydrating drink as it contains all kinds of electrolytes.
Go for a run, a walk, or a swim. Get off the couch! It will help you maintain a good weight on vacation.
Eat light foods. In the summer we must eat raw and fresh things. Try gazpacho, salads, juices, and smoothies.
Consume a teaspoon of camu camu every day. It will provide you with 1180% of the recommended daily dose of vitamin C, and a particularly powerful antioxidant that also helps in the production and maintenance of collagen. Other foods high in vitamin C are bell peppers and papaya.
Limit dehydrating foods like coffee, theine teas, and alcohol, and eat spicy foods in moderation, as they overheat your body and are exactly what we don’t need in summer.
Limit very heavy foods such as red meat, pizza, hamburgers, French fries, dairy, etc., as they have Yang energy, which warms the body, and we do not want to create bad and heavy digestions. Better consume those of Ying energy, which according to traditional Chinese medicine are fruits, vegetables, whole grains, healthy fats such as avocado, olives, nuts, etc. Eating light is very important this season, as you need to strengthen the intestine and keep it clean. The time of cleansing is when the body is not in the process of digestion, so it is important not to eat all day and sleep at least 8 hours every night.
In summer, nature gives us many delicious desserts, such as berries, melons and tropical fruits.
Avoid foods high in sugars, charcoal grills, and alcohol as they create advanced glycation end products (AGEs), which are proteins that tighten and wrinkle your skin. The more AGEs around you, the more susceptible you are to damage from the sun’s rays.
A little vitamin D is healthy. Vitamin D is essential for your health, it is a hormone that strengthens bones, fixes calcium, and strengthens the immune system, among many other functions. Vitamin D comes from the sun, spending 5 minutes a day in the sun (always covered in the face) without a protector will give you healthy levels. After that sunbath, in the shade!
Between the pool and the sea, always choose the sea (if you can). Pools are filled with chlorine and other chemicals to keep them clean, and your body absorbs them. Also, many people are not clean and instead of going to the bathroom they go to the pool, eeeeewww! The sea is much cleaner and brings many benefits for your skin:
– Salt removes toxins and acts as an exfoliant.
– It has many minerals that replenish your deposits.
– It has the ability to heal and rejuvenate the skin.
Rest well! Summer is the time to rest, disconnect and leave your cell phone in your room. Try to sleep a lot and practice activities that help you reduce stress to lower the hormones that make you fat, age and degenerate your body: cortisol and adrenaline. Change the perspective of vacations, that it is time to rest, to be with family and friends, and to be outdoors, not days to drink alcohol, eat excessively and end up worse than how you started the summer.
The star foods of the summer
Peaches and nectarines: loaded with beta-carotenes (4 peaches give us 60% of the recommended daily dose) and vitamin A (beta-carotene is the precursor) that protects us against the damage of the sun’s rays while nourishing and strengthening hair, skin and nails. Also, they are a good source of copper, potassium, and iron. They are wonderful for digestion due to their mild laxative effect. Dried fruits have a very high concentration of sugar, always opt for fresh ones.
Blueberries: Blueberries don’t look very powerful on the outside, but the reality is that their bright blue color contains an army of phytochemicals that keep you healthy and pretty. There is one in particular, anthocyanin, which improves elasticity and strengthens connective tissue. It also contains vitamin C, vitamin E (their binding is very powerful, since vitamin C regenerates vitamin E within the body) and potassium, which improves the circulation of nutrients and oxygen.
Watermelon: watermelon is the best drink for your body and skin, since it is 92% water. It contains, like tomatoes, an antioxidant called lycopene, very powerful in the fight against prostate cancer and against the harmful rays of the sun. To keep you slim in the summer, watermelon reduces fluid retention, lowers body temperature and detoxifies the body. It contains iron, important for the production of red blood cells, which leads to healthy, strong and shiny hair.
Cherries: Whether in a red or yellow version, cherries contain an explosion of antioxidants that allow you to feel and look young. It contains anthocyanins and quercetin, and it is also antihistamine, which reduces allergies. Cherries are one of the most anti-inflammatory foods around, loaded with vitamin C and with a potent dose of beta-carotenes. They also contain melatonin, which regulates your sleep cycles and makes you sleep better.