If you’re lucky enough to grab a summer holiday this year or get a couple of relaxing hours or days at the beach there are plenty of things you can do to make sure yourself look and feel your best.

First of all stick with your healthy eating plan when you go on holiday or when you have a lazy day in the sun. Just because food is less familiar on holiday doesn’t mean you have to give up on your diet. Instead use your holiday to try new foods that you haven’t tasted before. You might discover a whole new list of ingredients to experiment with when you get home. While you are on holiday choose sensible, moderate portions most of the time and stick to the 80/20 rule, so you don’t overeat.  Roughly plan your days, including when and where you’re likely to eat. If you’re planning a long, leisurely lunch, then aim to have a smaller dinner. Don’t skip meals otherwise you’ll end up eating more than you normally would when you’re finally faced with food. Wherever and however you’re eating, aim to stick to the same healthy eating rules you follow at home. That means avoiding fried food, filling up on masses of fresh fruit and vegetables, basing 80 per cent of your meals on wholegrain, nuts, seeds, oily fish, nuts, seeds, legumes and keeping processed, fatty and sugary foods, like ice cream, to a 20 percent minimum.

 

If you want to make sure your skin has a radiant glow all summer long drink lots of bottle water – well around 8 glasses a day. Not only will the water fill you up and make you less likely to snack on ice cream and sugary drinks, water is a totally essential ingredient to the body’s many functions. It carries key nutrients into the body and washes unneeded waste out. And according to a German study drinking half a litre of cold water can raise your metabolism by a third within ten minutes of drinking. You probably already know that water can boost your metabolism but to help you remember to drink your quota every day fill a glass bottle or bottles with your quota in the morning and carry them around with you to work. When the bottles are empty you’ve drunk enough.

 

If you have a bottle of cider vinegar lurking in your kitchen cupboard now is the time to get it out and use it. Cider vinegar can help re-alkalise your system, boost your digestion and increase the amount of minerals you absorb from your diet. Mix 1tbsp of cider vinegar with a teaspoon of maple syrup or organic honey and warm filtered water and drink every morning. Cider vinegar also has naturally occurring antibiotic and antiseptic qualities and applied neat it can help heal spots. If you can’t stand the taste of vinegar, lemon juice diluted with filtered water is just as beneficial when drunk first thing in the morning.

 

Appetite often decreases when the temperature rises, so take advantage of it and eat smaller meals. Order a cup of soup instead of a bowl, opt for a starter size portion at dinner instead of a main meal size and if you’re indulging in ice cream, ask for the smallest one possible and leave the cone. You’ll be pleasantly surprised that a smaller portion satisfies hunger just as effectively, and your waistline will definitely thank you.

 

If bloating is a problem try some dandelion leaves. Dandelion leaves are rich in vitamin C and a natural diuretic so they’re great for reducing water retention. Collect some from your garden or park- wash thoroughly and add young leaves to salads, using mature leaves in stews or as extra vegetables.

 

It’s a good idea to lift some weights to give your body some tone and definition in a bathing suit. Don’t panic, I’m not talking about major beefing up through bench-pressing. You can get your strength training in the comfort of your own home with inexpensive dumbbells or books or cans of soup. Exercising with these for 20 minutes or so two to three times a week will help you develop nice muscle tone and keep your bones strong which helps to prevent diseases like osteoporosis.

 

Don’t forget to exercise aerobically as well. Perhaps the best time to do this is before 11 am when the sun isn’t too hot. You need to be aiming for 30 minutes a day – and you don’t have to do it all in one go – running to the bus stop and using the stairs instead of the lift all counts. You may also want to grab a skipping rope and head down to the beach for a great cardio session or better still do your whole workout at the beach where the sand provides extra resistance making you work harder.

 

Bear in mind that the sun can be unforgiving for your skin and hair. Hair becomes extremely dry after swimming in the sea because salt absorbs moisture, leaving once-soft locks feeling rough. Your best bet is to thoroughly rinse hair before and after swimming. Our skin is not meant to stay wet for very long periods and when we’re in the pool or the ocean, skin cells become over hydrated; and when we get out, the cells lose that water immediately, leaving skin dehydrated. To combat this moisture loss, try to shower after swimming and apply a moisturiser while skin is still damp. And it goes without saying that if you’re spending long hours in the sunshine that you need to wear your sunscreen to protect your skin.

 

And finally, if you know you’re going to be heading down to the beach go shopping for a great swimsuit that suits your shape. For a big bust, opt for a bikini top with cups or inner support. For a tummy, maybe try a tankini and if you are worried about your hips/bum, boy leg shorts always look good. Pastel colours suit paler skins whereas bright colours look great on tanned or dark skin. Look for stripes that are vertical rather than horizontal. A matching short skirt can hide wide hips or anything you don’t want exposed in the back. Sheer sarongs are also a great way to give yourself a little more coverage. Look for bathing suits that match your style, compliment your body type and hide any flaws.

Airports can be stressful and boring places crowded with temptation and fast food places but don’t scrap your diet because of it. The following airport tips may help:

Scope out your dining options. Progress is slow but there are a lot more than there used to be, with more healthy choices. Skip the fast food and pizza joints and look for eateries that serve fruit, soup, sushi, and sandwiches or wraps.

Eat because you’re hungry, not because you’re stressed, bored, or trying to kill time. If you’re anxious or have time to spare, take a walk. Airports usually have plenty of room for a brisk jaunt.

Come Prepared. Bring your own food to the airport, there is always going to be a wait. You don’t have to pack a picnic. A whole-wheat bagel or crackers, a piece of fruit, granola bar, juice box, or cut-up organic cheese and vegetables can save you from feeling starved.

If you find your only option at the airport is fast food, check out different menus. Some fast food places have healthier food than others. You can find soup, salads, baked potatoes, and yogurt with fruit and granola. Fast food doesn’t have to mean you’re stuck with greasy burgers, fries, and fizzy drinks. You might find “light” options on some menus, too.

Travel light. It is important to know that while travelling, you should eat light, drink plenty of water and skip alcohol and caffeine. If your flight includes a meal, request a special diet when you make your reservation. You might be able to choose a low-salt or low-fat option, or a diet or vegetarian plate. And when the beverage cart rolls your way, ask for water or juice instead of alcohol or fizzy drinks. You’ll feel better when you land.