Swing into Summer with Rogers Oat Blends
June 11, 2018
We wait all year for long summer days filled with BBQs, pool parties, cottage weekends and food festivals! As hot bowls of oatmeal go into hibernation, you don’t have to ditch all the oats this summer. Instead, create light, refreshing smoothies, salads, side dishes and bars with Rogers oat blends. Fresh in-season fruits and vegetables pair well with Rogers’ high-energy grain and seed blends for all your summertime recipes.We checked in with Registered Dietitian Jane Dummer for her top three recommendations to stay healthy and energized over the summer.
Q1 – Summer Eating
What nutrient-dense options do you recommend for those hot summer nights when we don’t feel like eating a large meal?
Along with lean protein, fresh fruits and vegetables, make high-quality carbohydrate-rich salads and sides a priority, like Rogers Curry Mango Salad and Fruit & Grain Pilaf. Both recipes are easy to make and can be served cold with your favourite BBQ chicken, fish or pork. Each recipe includes Rogers Porridge Oats & Ancient Grains blend of oat flakes plus a combination of eight other grains and seeds including 1) spelt, 2) kamut, 3) quinoa, 4) rye flakes, 5) barley flakes, 6) oat bran, 7) millet and 8) flaxseed.
With 5 grams of fibre and 6 grams of protein per serving the Ancient Grains blend will help you feel full longer and that’s ideal to keep you energized for your sun-filled, on-the-go agenda this summer.
Q2 – Staying Hydrated
How much is enough when it comes to fluids to stay hydrated in the summer heat?
Hydration is important all year round, especially in warm weather, because it keeps the body from overheating. The eight glasses (8 ounces) of water rule is supported by some nutrition researchers and challenged by others. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 litres (about 13 cups) of total beverages a day. The AI for women is 2.2 litres (about 9 cups) of total beverages a day.
The best way to beat dehydration is to drink before you get thirsty especially before, during and after activities. Waiting until you’re thirsty means you’re already dehydrated. Most berries are packed with water, vitamins and antioxidants, which can help the body remain hydrated. Stock up on strawberries, raspberries and blueberries during the summer months. Use these fresh in-season berries to make Rogers Porridge Oats & Ancient Grains Smoothie for a refreshing, hydrating and healthy start to your summer morning!
How do we stay on track with healthy eating during all the planned and spontaneous summertime events?
Endless summer social events can have you overindulging on food and drink more than any other time of year. Opportunities for spontaneous weeknight drinks on a patio and invites to cottages can easily disrupt your nutrition and fitness strategy! Healthy eating doesn’t have to get lost in the shuffle of your summer schedule. It’s okay to eat special foods or drink those summer cocktails in moderation. Just remember to control portions (a little ice cream can go a long way) and balance calories at other eating occasions throughout the day.
Summer is also a great time to get more physical activity. To ensure you stay fueled, plan out healthy, on-the-go options including fresh fruit, sliced veggies, Greek yogurt cups and Rogers Not Just Oats Ancient Grains Granola Bars. These no-bake bars will keep your kitchen cool and give you a grab-and-go option the entire family will love.