Nourish Your Summer with Ease: Gentle Ways to Care for Your Body and Mind
Summer can stir up a lot — pool days, cookouts, and vacations can be full of joy, but also come with challenges when you're working on your relationship with food or your body. Whether you're navigating recovery from disordered eating or simply trying to let go of diet culture pressures, this season may bring unique triggers. The good news? It is possible to enjoy what all the summer season has to offer! Let’s explore some ways to care for both your body and your peace of mind this season.
☀️ 1. Be Mindful of Summer Body Talk
Messages about “summer bodies” seem to appear everywhere this time of year — in conversations, advertisements, and on social media. These messages can trigger body shame, create pressure to change how you eat, and sometimes even lead you to avoid events or hide your body. Becoming aware of how these messages impact you is the first step toward protecting your peace and reconnecting with what truly supports your well-being.
🧁 2. Practice Permission at Gatherings
BBQs, picnics, pool days, and vacation often come with less structure and more unfamiliar food. That can feel unsettling — especially if you're used to telling yourself “you can’t” or “you shouldn’t”. Giving yourself permission is not about doing it perfectly — it’s about allowing flexibility and honoring your needs in the moment.
Example: At a summer BBQ, you might start by plating your meal with a mix of foods — maybe a burger, some fruit, a scoop of potato salad, and chips. You can include foods that feel safe and satisfying alongside something new or previously “off-limits.” Try to approach it with curiosity and compassion, noticing any thoughts or feelings that come up without judgment.
Eating in recovery isn’t always comfortable — and that’s okay. What matters is showing up for yourself with gentleness and the reminder that your body deserves nourishment, even when it feels hard.
💧 3. Build in Gentle Structure (Not Rules)
Summer often brings shifts in routine — later mornings, travel, social events — and with that, mealtimes can become unpredictable. Without regular meals and snacks, it’s easy to unintentionally slip into patterns like skipping meals. These disruptions can leave you feeling disconnected from hunger/fullness cues and may trigger eating disorder or disordered eating behaviors.
Gentle structure is about supporting your body — not controlling it.
Aim to eat within the first hour of waking, and continue to nourish yourself with meals and snacks every few hours, even if hunger feels muted or confusing. This helps stabilize energy, mood, and digestion — and reinforces trust in your body.
Think of it as giving your body the consistent care it needs, especially when external structure is less predictable.
👉 Want more insight into how a dietitian can support your recovery journey? Check out How A Dallas Dietitian Can Support Your Recovery.
🧠 4. Let Rest and Movement Work With You — Not Against You
Summer can come with more opportunities for movement — walks, swimming, traveling, outdoor play — but also more pressure to "stay active". Summer can be a great time to redefine and explore your relationship with movement and rest.
Movement to support your well-being, not punish your body. It’s okay to enjoy a swim, a walk with friends, or stretching in the sun — and it’s okay to rest. Rest is not a reward or something to “earn.” It’s a vital part of healing.
Tuning in to your energy levels and needs — not external expectations — can help you move and rest in ways that feel kind and enjoyable, not compulsory.
🧍 5. Give Yourself Grace When It Feels Hard
Even with tools in place, summer can stir up old thoughts, body image distress, or discomfort around eating. That doesn’t mean you’ve failed — it means you’re human, and healing is nonlinear.
When challenges arise, try to meet them with gentle curiosity instead of judgment. Ask yourself: What might I need right now? What would feel supportive?
Whether it’s taking a break, reaching out to someone you trust, or simply naming the hard feeling — that is progress.
Recovery isn’t about doing everything perfectly. It’s about continuing to show up for yourself, with compassion, even when it’s hard.
💬 You’re Not Alone — Support Is Here
If food feels stressful this summer, or if you notice patterns of restriction, guilt, binge eating or feeling out of control around food, it may be a sign that your relationship with food could use some extra care. At Emily Baum Nutrition, I offer individualized nutrition counseling to help you build a peaceful, compassionate relationship with food — no matter the season. Reach out anytime to explore how we can work together to support your healing journey.