Kathleen Alleaume, Unlce Toby’s Nutrition Ambassador
Summer is the ideal season to focus on your well-being, no matter your age. It’s a time when adopting a balanced diet and staying active isn’t just about health – it’s about making your summer days even brighter. As Kathleen Alleaume, Uncle Tobys Nutrition Ambassador, wisely reminds us, ‘It’s never too late to start making healthier choices and develop positive habits for your well-being.’ So, let’s dive into some simple nutrition hacks that will not only boost your health but also leave you feeling your absolute best in the summer splendour.
Summertime Sizzle
Summer presents an ideal opportunity to refine your culinary practices, and one enjoyable choice is firing up the grill. For healthier barbecuing, opt for lean cuts of meat, marinate them in flavourful, lighter sauces infused with herbs and citrus for that quintessential summer taste. Take advantage of the season’s bounty by grilling seasonal fruits and vegetables like corn, zucchini, and pineapple; they not only complement your dishes but also contribute a burst of colour and essential nutrients.
Balance Your Plate
While indulging in a barbecued T-bone can be a delight, it’s wise to savour it in moderation, with portions about the size of your palm. Enhance the nutritional balance of your meals by dedicating half your plate to colourful vegetables and salads. Reserve a quarter of the plate for lean protein and the remaining quarter for carbohydrates. This approach not only guarantees a diverse range of nutrients but also aids in portion control, promoting a healthier eating pattern.
Stay Hydrated
Higher temperatures and increased sweating can lead to dehydration which can cause tiredness, headaches, and heat-related problems. Drink plenty of water throughout the day, and infuse it with slices of lemon, cucumber, or berries for a refreshing twist. Avoid excess sugary and caffeinated drinks as they can make dehydration worse. Carry a reusable water bottle and sip water often to stay cool and healthy in the summer.
Fibre: Our Body’s Garden Fertiliser
Just as plants flourish when provided with the right fertiliser, our bodies thrive with fibre-rich foods. Fibre-rich foods such as rolled oats, brown rice, vegetables, fruit and nuts not only support digestion but foods like rolled oats that contain beta-glucan can help lower blood cholesterol. To ensure you meet your daily fibre needs, weave more plant-based options into your breakfast, lunch, dinner, and snacks. Kickstart your day with UNCLE TOBYS rolled oats, embrace whole-grain wraps paired with salads for lunch, infuse legumes and sweet potatoes into your dinner routine, and savour nuts, fruits, or whole-grain-based UNCLE TOBYS Muesli Bars as deliciously satisfying and nutritious snacks.
Stay active outdoors
Make the most of the longer daylight hours by engaging in outdoor activities. Go for a hike, bike ride, swim, or simply take a walk in the park or post-supper stroll around the block. Regular physical activity is key to staying physically and mentally strong. The more active you are, the more energised and motivated you’ll feel. It helps prevent unhealthy weight gain, maintains strong muscles and bones, and improves sleep, which is crucial for mood enhancement.
How much exercise?
Health authorities recommend at least 30-minutes of moderate-intensity exercise on most days, along with muscle-strengthening activities at least twice a week. These activities can include push-ups, squats, lunges, weightlifting, or household tasks that involve lifting, carrying, or digging.
Emphasise mental wellbeing
Good physical health and mental well-being are interconnected. To maintain overall health, it’s vital to recognise the relationship between your physical and mental well-being. In addition to eating nutritiously and staying active, attending to your emotional needs is equally important. Connect with friends, engage in meaningful conversations, and seek support when needed.
Since 2017 UNCLE TOBY’S has supported the Australian Men’s Shed Association to help shedders, farmers and their communities build meaningful connections and improve mental health and wellbeing in the Riverina (NSW) and Indigo Shire (VIC) – the heart of Uncle Toby’s oats.
Over the years this partnership has seen us inject investment into local community activities through grants programs and activities with Men’s Sheds across the Riverina and Indigo Shire footprint.