Tips to Get You Healthy & in Shape for Summer

I'm often being asked as Summer approaches, “How can we stay in shape, be healthy and fit this summer Ronaldo?” Well, here are tips for you. A quick list of ideas you could use to stay in shape all the time, not only summer:

  • Wake up in the morning and drink a full glass of filtered water.
    • Have a freshly squeezed juice with vegetable and fruit juice in the morning and eat one fruit or two as your afternoon snack.
    • Drink green drinks like spirulina, chlorella and barley grass with stevia, instead of coffee for “pick me up” drinks. They are alkaline, full of chlorophyll, vitamins and minerals, perfect for cleansing and production of more energy.
    • Eat salads for lunch and dinner with your protein of choice. Aim to keep your carb intake as low gi option, for example, quinoa. Mix green leaves with a good variety of season vegetables and make yourself a home-made dressing (See recipe below).
    • Try to substitute white bread if you use it daily for wholegrain types. Good breads are 100% organic rye, sprouted wholegrain bread and most the high fiber ones.
    • Eat more protein and less carbs for lunch help to increase energy and control blood sugar levels in the afternoon. If you feel hungry 2-3 hours after lunch, then is time to have you portion of fruit.
    • A handful of nuts and seeds once or twice a day, preferably afternoon snack with your daily fruit snack.
    • Reduce the consumption of soft drinks, sweets, lollipops, ice cream after meals. They are empty calories, don’t really help you stay in shape.
    • Try to have sweet treats once a week. That’s why they are good…treats!
    • Exercise 3 times a week, and intense enough to make you break a good sweat.
    • Eat after exercise preferably carbohydrates and protein. Try not to focus on fat source at these times, as they take to long to digest. After exercise you need simple and fast digestion foods. Example: superfood smoothie.
    • Substitute high sugar alcoholic drinks for those with low sugar – for example Vodka, lime and soda or sparkling wine.
    • Drink water in between meals.
    • Have more foods with high omega-3 fats. Example: Chia seeds, linseed, hemp seeds, salmon, maca powder, etc; You can easy mix chia seeds or linseeds on your superfood smoothies.
    • Have healthy snacks like vegetables sticks with hummus in the afternoon (see my recipe below).
    • 1-2 tablespoon of raw cacao daily can give you good source of minerals and increase of happy hormones – Serotonin.
    • Drink more green tea instead of coffee. Green tea has been proven to be powerful antioxidants, protect the skin against sun light damage and rejuvenate the skin from inside out.
    • Eat more low calorie vegetables, raw salads, beans, and wholesome foods instead of processed and dense calorie ones.
    • Be happy, move your body and think positively.

  • 100ml fresh lime juice
    100ml olive oil
    100ml of water
    1-2 teaspoon of celtic salt
    1 pinch of pepper, optional


    50ml of lemon
    50ml of balsamic
    100ml olive oil
    100ml water
    1-2 of celtic salt

    How to do it?

    Mix all together or keep the remaining in the fridge or in a dressing bottle.


    Great for snacks and entrees, hummus is very popular around the world used for its simplicity and amazing taste. Ideal to offer with carrots, celery and cucumber sticks.

    Ingredients – serves 4
    2 tins of chickpeas – preferably organic – drained and rinsed
    2–3 tablespoons of tahini paste
    2 garlic cloves – minced
    1 lime – juice squeezed
    2 tablespoons of olive oil
    2 teaspoons of salt
    1/4 cup hot water
    Cooking instructions
    In a small saucepan cover the chickpeas with fresh water and bring to the boil for 5 minutes and drain.
    Place the hot chickpeas, in a food processor with all other ingredients and blend until a smooth consistency is reached. You can add more water if you want to make it runny.
    Season to taste and add more lime if desired.
    Tip: Hot chickpeas make a silky and smooth hummus.

    Nutritional benefits
    Great healthy snack if combined with vegetables
    Quick, simple to make and lasts up to 5 days in the fridge
    Source of protein and low GI carbohydrates
    Good fats – sesame seed paste – tahini
    Source of calcium – chickpeas and tahini