Once again on the wheel of the year, light and dark battle for power. Of course we know the outcome- starting with the longest day, each day loses a tiny bit of light as we head back to Yule when after the longest night the sun fights back to the top.
It’s a time for long lazy days at the beach, a long awaited respite from the daily grind, and sneaky 3-day weekends away from responsibility. We crave foods that are light, juicy, and sweet, and for many of us the cocktails and brews are a hallmark of the season. Playtime is at an all time high- with hard working adults hitting golf courses, volleyball clubs, and working on their 5K PR. Kids take advantage of late night bedtimes with more Fortnight, forts, and friends.
Summer is the season of play.
Rightfully so, as sun energy is masculine energy and by nature can be rigid, routine to a fault, and intense- it’s almost as if our bodies know intuitively that some lighthearted fun is cruicial to avoid burnout. Unfortunately, it’s easy to get swept up in craving more, doing more, and eating more and end up burnt out and exhausted come September.
Balancing the heat
We need the masculine energy otherwise nothing would ever get done. It balances the feminine flow where intuition rules and more energy is spent on examining the action rather than doing the action. As with everything, there is a natural balance to be struck in all things including what to eat, how to intentionally plan self-care, and how to plan a life well lived.
As it’s the season of summer in the northern hemisphere I’m going to focus on some tips for balancing the heat with food, movement, and self care over the next twelve weeks or so and before I do I want to give a little insight into what to look for in your own habits so you can make some inspired and intentional choices in your own life.
Summer is pitta season- fire and water are the elements of pitta- and that means the qualities are hot, sharp, oily, and fast. Someone with a pitta constitution (prakruiti) doesn’t worry about digestion because they have a strong one- so eating ice cream all summer might not be a big deal. That explains why someone with a lot of pitta energy might seem fast and intense and can keep going for all of those late nights and long days without needing too much rest. These are the friends you know who are training for a marathon getting up at 4am each day to log miles before their ten hour shift at work, working all day and partying all night, and the ladies who have no trouble hosting all the neighborhood kids all summer long.
But what about those of us who are a little slower to get moving in the morning, or have a hard time focusing on anything for more than five minutes at a time. How do the kapha’s and vata’s of the world harness some of that pitta energy without it becoming too overwhelming?
Everyone needs to balance the firey energy- even those who have it in abundance (maybe more so)- and when that energy rules the day all summer long it can take over easily and become an imbalance (vikruiti). Being mindful of your natural tendencies is your clue to keeping balance, but that’s hard if you’re just starting out. Whether you already know your tendencies or are just tuning in these are some simple ways to balance sun energy.
What to eat:
Summer foods give us clues- berries, leafy greens, juicy watermelons, and sweet corn are natures way of helping us to balance our inner heat. While it’s best to avoid throwing ice on a fire to avoid putting it out, some cooling to temper the flame is a good idea.
When planning meals think of foods that can balance heat, but also support your digestion. Light, juicy, and cool foods for most of the time, and occasionally indulge in the ice cream, spicy dishes, and even a bit of alcohol if you like.
These are some foods to have more often:
Fruits of the season- berries, melons, pineapple, avocado, citrus, coconut, watermelon
Veggies might include- lettuce, peppers, tomatoes, zucchini, cukes, celery, and anything in season and found at your local farmers market
Grains- stick with light grains like quinoa, basmati rice, whole wheat- if you’re having a dry summer fewer grains might be best
Oils- ghee, olive oil, coconut oil, sunflower seeds, occasional nuts
Dairy- any in moderation, including dairy alternatives
Proteins- mung beans, chick peas, eggs, chicken, fish, tofu, white beans
Herbs & spices- (these should be individualized as much as possible) basil, fennel, chamomile, coriander, mint, dill, lemon grass
Notice I’m not focusing on the “do nots” here- because you know what feels best. Anything that causes indigestion, bloating, or reflux is a sign that it might be too “hot” for summer.
How to move:
As a recovering pitta, I know the dangers of moving too much for too long. The last 3 summers were spent nursing some fitness related injury or other and I’ve learned my lesson (possibly)! Do what I have come to accept, and balance the intense with ease. Make time for restorative activities, and accept that every action doesn’t necessarily need to be with the intention of achieving a goal. More on using a lunar calendar for planning fitness in a later post.
Mix it up- cross train your favorite activity- yoga: golf, strength training: running, swimming: cycling, hiking: mountain climbing.
Follow the 80/20 rule- take a break 2 of every 10 days.
Pick a summer activity just for fun- skip the goals (weight loss, sexy shoulders, triathalons) and just move for the heck of it.
Moon Salutes- cooling versions of the popular vinyasa sun salute.
Summer self-care:
The days may be long, but time is actually precious in the summer with so much to do, so many places to go, and people to see. Be intentional about planning meals, scheduling restorative activities, and keeping up with minfulness activities. It doesn’t have to be hours and hours each week, but 5-10 minutes a day a few times a week will make a difference.
Keep up with meal planning- even if meal prep takes a back seat. Five minutes in the evening to write out what your meals are for tomorrow will help keep you on track.
Schedule rest and recovery days- nobody can keep going at 100% all the time. Even if it feels like you aren’t accomplishing anything a restorative yoga class, 5 minutes spent stretching, and even a day where the only thing you lift is the book in the hammock are all very important parts of your fitness routine.
Body work is critical- massage, abhyanga (oiling your skin), lymph massage or yoga classes, cooling face masks, and other ways to prioritize caring for your physical body are often overlooked but necessary to help you stay balanced and healthy.
Mindfulness- if 10 minutes of meditation feels overwhelming, how about journal writing, sitting quietly on the back deck listening to the birds, or making a point to watch a sun rise or sunset each day. Give your brain a much needed rest every day.
Sleep- everything begins with sleep. Make it a priority, and know your limits, again look to the 80/20 rule- for every 3 days of short sleep, be intentional about getting to bed on time at least once. Focus on bedtime instead of sleeping in.
Go ahead and enjoy the summer heat! Even take advantage of the longer days- and if you want to end the summer as strong as you begin, make a tiny effort to be mindful of keeping it somewhat balanced. Trust me, as someone who has tried it both ways I much prefer the version where I’m not burnt out, nursing a bum knee (hip/ foot/ arm), and suffering from a constantly bloated belly. There is no reason to miss out on all the fun, in fact, adding in a bit of play now will allow you to have more of it in the long run.