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FoundationsReal Food & Nutrition

eating and living for summer

summer guidelines

in order to change, things have to change ;)

a great way to make sure we’re always mixing things up is to get variety through seasonality.  in this short post we cover:

  • eating for summer.
  • cooking for summer.
  • lifestyle factors to consider.


summer guidelines.

summer months mean longer days, more work, and typically less sleep. this a great time to be productive and active! it’s also a great time for social connections :)


real food guidelines and ideas.

summer foods tend to be the most diverse of the year. get as much variety as you can, while keeping things light and fresh. here’s how:

  • if you’re in Nevada, glance over this resource for local, seasonal produce. it will give you an idea of which things to experiment with in the grocery store.
  • if you’re somewhere else, this is a pretty cool resource, and it has an app :)
  • fresh vegetables and seasonal fruits should make up a large part of your diet. think light and fresh salads, and seasonal fruits for dessert.
  • we recommend moving more towards fruits for carbohydrates, versus our safe starches such as yams, sweet potatoes, and potatoes.
  • properly prepared legumes and meats can be seen as “complements” to your larger plant matter way of eating.  think “lighter, easier, and fresher.”
  • if you’re into eating organs (which I am), the heart is a great option to experiment with. it’s actually pretty tasty.
  • homemade hummus is the properly prepared legume recipe to go for.  message us and we’ll send you our recipe :)


about cooking.

think lighter, easier, and fresher.  versus long cooking methods and dense, high caloric meals.

  • cooking should be quick and light. thing gentle and easy.
  • this is a time to lean more towards raw or slightly raw foods.  fresh salads are great. when consuming vegetables, either eat them raw or gently cook them.  when cooking vegetables gently steam or oven roast.
  • salad dressing should be light and fresh. the traditional recipe of olive oil, lemon juice or vinegar, salt, pepper, and maybe even a little cayenne for stimulation.  the approved Primal Kitchen dressings are great.  especially the vinegarettes.
  • for meats consider more fresh fish and seafood including mollusks and crustaceans.


quality sleep is important.

with longer days we might sleep less which means the quality of our sleep needs to be as good as we can make it!

  • get 30 minutes of brightness from being outside to help set your circadian rhythms.
  • get 15 minutes of direct sun exposure on your arms and legs at least 3 times per week.
  • when the sun goes down, start to wind down!  minimize your exposure to TV, computer screens, iPads, and cell phones.
  • consider wearing blue light blocking glasses 1 or 2 hours before your projected bed time.


reduce stress through meditation.


strengthen family and social connections.

  • designate at least one evening or meal per week as a family sit-down meal.  no TV, just conversation. if you don’t have a family, make a friend sit-down meal.
  • spend at least one afternoon outside with some friends.  hitting the pool is a great idea.  playing an outdoor game at a park is another great one.



after glancing through these tips, decide what changes you can make and where you can meet this process!

Paul C. Tijerina

Paul C. Tijerina | BS MFT CPT NLP | Nutritional Therapist & ATAVIST Life Coach