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Insights
inTO PERSONAL DEVELOPMENT
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SPORTS NUTRITION
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SPORTS PSYCHOLOGY and WELLBEING
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exercises and its benefits
Anatomy and physiology
The Power test
COUNTERMOVEMENT JUMP
The countermovement jump (CMJ) is the reliable test coaches use to measure lower body power and monitor training adaptation. In 2013, it was considered the CMJ the most appropriate power test to predict starts and turns performance for sprint swimmers. The CMJ test is performed when the athlete stands on a force platform, countermoves to a squat and immediately jumps, and the result of greater jump height (JH) and flight time (FT) demonstrate greater power.
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The stretch-shortening cycle
This CMJ requires a shorter ground contact time (GCT) and greater reactive strength index (RSI), which is underpinned by the Stretch-Shortening Cycle (SSC) phenomenon, described from the eccentric phase to an instant isometric contraction followed by explosive concentric action. The SSC phenomenon makes the eccentric contraction enhances performance in the concentric contraction due to the importance of the pre-load effect, active state and elastic energy stored in the tendon.
The ground contact time
The SSC is classified into Fast-SSC <250ms and Slow-SSC >250ms related to the Ground Contact Time (GCT). A slow SSC is thought to allow inside the muscle cells on strained cross-bridges to detach in a state that will enable them to re-attach more rapidly than cross-bridges usually not affected by a pre-stretch, enhancing the maximal power output. Although the CMJ is qualified as a Slow-SSC 500ms GCT, the CMJ reaches 2-4 cm higher against the Squat Jump (SJ) as the SJ does not take the proprieties on the eccentric phase of the SSC.
The mechanisms involved
Many mechanisms were elicited to contribute to the SSC, including elastic strain, involuntary nervous processes, length-tension, pre-activity tension and pre-stretch action. However, In 2010, Turner and Jeffreys concluded that although the efficiency of these mechanisms results in energy conservation and increases propulsive forces, it is all the consequence of the athlete’s ability to transport all stretch across muscle stiffness to the tendon. Therefore, Turner and Jeffreys suggested that plyometric exercises improve this ability and enhance propulsive force to enable Golgi Tendon Organ (GTO) disinhibition, resulting in pre-activation tensioning and synchronous antagonistic co-contraction.
The 6 phases of the CMJ
Weighting: The athlete must stand still on the force platform to measure the body weight for at least 1s to avoid JH overestimation.Unweighting: Starts when the triple joints (hip, knee, and ankle) relax in eccentric contraction at onset movement until the force-time returns to the bodyweight and the negative COM (centre of mass) velocity achieve its peak. Braking: It is characterised by the deceleration of COM velocity to zero, reaching the peak COM negative displacement and the peak of positive force-time.Propulsion: In this phase occurs the concentric contraction of the triple joints, the vertical velocity becomes positive, and the COM displacement increases until it becomes positive, reflecting the plantarflexion contribution on take-off. Flight: The period between the take-off and the touchdown, when the maximal vertical COM displacement is achieved.Landing: An eccentric contraction of the triple joints occurs to absorb the landing impact and stabilise, forcing a deceleration of the COM velocity to zero, simultaneously with the peak negative of the COM displacement.
Force-Time Data Analysis
The figure shows the force-time curve and phases of the countermovement jump (CMJ).On the graph, the horizontal dashed line identifies that the performer’s body weight is equal to 745 N from the weighting phase. In the unweighting phase, the subject countermoves until the force-time returns to the bodyweight, followed by the breaking phase when he decelerates to the peak of positive force-time, leading to the propulsion phase with a full extension in a concentric action until the force-time reaches bellow 10 N to the take-off occurs: Resulting in a flight of 0.46 s, reaching an estimated jump height of 0.26 m, and finishing by landing with stabilisation.
Calculating the Results
The table shows the results of Flight Time (FT), Height Jump (HJ), Ground Contact Time (GCT), and Reactive Strength Index (RSI).
To Improve Power Performance
Turner and Jeffreys highlighted the importance of the athlete’s ability to transport the force across the muscle to the tendon and concluded that plyometric exercises improve this ability and enhance propulsive force. Therefore, plyometric training should be part of the training plan for any athlete to develop the neuromuscular system response and increase the power.
References:
Bartlett, 2007 Bishop et al., 2013 Moir, 2008
McMahon et al., 2018 Rago et al., 2018 Turner and Jeffreys, 2010 Vanezis and Lees, 2005
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Stress Management in sports
Stress management refers to the psychological, physiological and behavioural techniques applied by any individual to manage the factors that trigger the stress process. The main objective of stress management in sport is to allow the athlete to effectively respond to demands related to the competition in his optimal performance, as well as to enhance personal well-being.
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The methods Relaxation, Cognitive-behavioural and Imagery are used to control the physiological and psychological behaviours by regulating arousal and anxiety to the appropriate level and ensure that the athlete is in the best conditions to train, improve skills and compete in his Individual Zone of Optimal functioning. Once the athlete has mastered these self-control techniques, he can take advantage of his emotions and bodily changes to move his sporting performance to the next level and thus set the final score.
Relaxation techniques
Biofeedback
Many functions in our body are controlled involuntarily by our nervous system. We don't think about making our heart beats faster, it happens in response to the situation, like when we're nervous, excited, or exercising. When we're under stress, these functions change, our heart rate speeds up, our muscles tighten, our blood pressure rises, our skin temperature rise, we start to sweat, and our breathing quickens.
A reason why we are not good at regulating our arousal levels consciously is that we have no accurate way of perceiving how aroused we are. The physical indicators of arousal are all very difficult for us to judge and the principle behind biofeedback is that if we can receive accurate information about our arousal level, we can learn how to control it consciously. As we cannot say which level is correct, as we all have slightly rates, it is necessary before attempting biofeedback to establish what our individual levels are when we are relaxed and when we are tense.
In a biofeedback session, we can see these stress responses as they happen on the monitor, and then we get immediate feedback to try to stop them. Practising relaxation exercises, we fine-tune to control different body functions, and we can use this technique to turn down the brainwaves that activate when we have any changes. There are many ways to get accurate information from your body. Nowadays, these body indicators can be featured in many smartwatches and as we learn how to use relaxation or excitement practices, we will be able to control these functions on our own.
A reason why we are not good at regulating our arousal levels consciously is that we have no accurate way of perceiving how aroused we are. The physical indicators of arousal are all very difficult for us to judge and the principle behind biofeedback is that if we can receive accurate information about our arousal level, we can learn how to control it consciously. As we cannot say which level is correct, as we all have slightly rates, it is necessary before attempting biofeedback to establish what our individual levels are when we are relaxed and when we are tense.
In a biofeedback session, we can see these stress responses as they happen on the monitor, and then we get immediate feedback to try to stop them. Practising relaxation exercises, we fine-tune to control different body functions, and we can use this technique to turn down the brainwaves that activate when we have any changes. There are many ways to get accurate information from your body. Nowadays, these body indicators can be featured in many smartwatches and as we learn how to use relaxation or excitement practices, we will be able to control these functions on our own.
Progressive muscle relaxation (PMR)
PMR was first described by an American physician, Edmund Jacobson. In 1929, Jacobson noted that when he suggested to his patients suffering from muscle pain and tension to relax, the people didn't seem connected to their physical tension to release it. This inspired Jacobson to develop a sequence of steps to contract and relax muscle groups. When they learned the process, they became aware of their tension and thus appreciate the difference in sensation between the tense and relaxed muscles. He also proposed that by relaxing each group of voluntary muscles, we can induce relaxation in involuntary muscles.
Since then, the technique has been modified many times but all variations of PMR are based on his original idea of systematically squeezing and releasing isolated muscle groups, eliciting the relaxation response, lowering heart rate, calming the mind and reducing bodily tension. PMR also can help a person become more aware of how their physical stress may be contributing to their emotional state. By relaxing the body, a person may be able to let go of anxious thoughts and feelings.
Studies have shown that PMR is effective in inducing relaxation, but no studies showing that PMR alone improves performance, although several studies showed that PMR combined with other techniques was successful in enhancing performance. In the modern version of PMR, four sections of the body are relaxed in turn. These are 1- the arms; 2- face, neck, shoulders and upper back; 3- stomach and lower back; and 4- the hips and legs.
Since then, the technique has been modified many times but all variations of PMR are based on his original idea of systematically squeezing and releasing isolated muscle groups, eliciting the relaxation response, lowering heart rate, calming the mind and reducing bodily tension. PMR also can help a person become more aware of how their physical stress may be contributing to their emotional state. By relaxing the body, a person may be able to let go of anxious thoughts and feelings.
Studies have shown that PMR is effective in inducing relaxation, but no studies showing that PMR alone improves performance, although several studies showed that PMR combined with other techniques was successful in enhancing performance. In the modern version of PMR, four sections of the body are relaxed in turn. These are 1- the arms; 2- face, neck, shoulders and upper back; 3- stomach and lower back; and 4- the hips and legs.
Cognitive-behavioural techniques
Attribution training
The principle behind the cognitive approaches to stress management is that, if we can make athletes perceive events as less threatening, they will not respond to them with the same anxiety, improving their confidence and expectations. Many forms of cognitive-behavioural therapy can be applied to controlling anxiety, such as Attribution Training, Self-efficacy Theory and the Goal-Setting Theory, which has particular importance in sports.
Attribution is the beliefs of the people about why they succeed or fail a task, making them unmotivated. Attribution training is the process that involves improving a person's beliefs in the real causes of his own failures and successes to promote future motivation for achievement.
Goal-setting theory
The idea behind goal-setting theory is that faced with the broad or general aims of whatever we are trying to achieve, we are likely to feel demotivated and anxious. By breaking down the general goal into a number of smaller and more specific goals, we can make what we are trying to achieve appear less intimidating and more achievable. Thus, the goal-setting theory is motivational and stress management.
We call Performance Goal when the athlete concentrates on an aspect of performance that he is in total control of, performance goal helps the athlete to focus on the details of his personal performance. It might be a 100 m runner to beat his personal best or a basket player to increase his countermovement jump test. The outcome goal helps the performer to focus on the big picture of what he’s trying to achieve, like winning or losing. It could be a football team that aims to be qualified for the final or a cyclist intending to finish in first place at the major championship.
Both, performance and outcome goals have their weaknesses and are only truly effective when they are used in combination. An example of how a swimmer may combine goals to have good results during the competition would be improving his starts and turns by over 20%, increasing the distance per stroke (DPS) by at least 5cm in each arm-cycle, and also focusing to win a minimum of the Regional championship to qualify for the National.
By investigating Athletes and Coaches’ perceptions of goal-setting, it was found as an important strategy and they believe that the purpose of goals is to provide structure and focus. Also was found that the most effective goals are short-term and negotiated with athletes. Goal-setting has been applied to teams as well as individuals, but it suggests that somehow teams respond powerfully to goal setting, perhaps by increasing communication, cooperation and encouragement.
People are disturbed not so much by things, as by the views they take of them
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Mental Rehearsal and Imagery techniques
Mental rehearsal
The Mental Rehearsal is where the performer imagines himself performing a skill and practices the skill in his mind, focusing on the specific stages and the correct technique. Psychoneuromuscular theory emphasises the importance of muscle memory. When we imagine carrying out a sporting technique, the nervous system and muscles react in a similar manner to that expected if we were actually carrying out the technique, this means that imagery helps us to learn and practise techniques. Another reason mental rehearsal works is that it desensitises us to the anxiety of competitive situations and the more we are exposed to things that cause us anxiety, whether in real life or in our imagination, the less anxiety they cause.
Imagery
Imagery has been described as “an experience that mimics real experience and involves using a combination of different sensory modalities in the absence of actual perception” (Cumming & Ramsey, 2009, p.5). It means we should use all of our senses, such as seeing, feeling, listening, tasting, smelling, to rehearse our performance in our mind. Imagery is a psychological technique that has demonstrated its effectiveness in sport through positively affecting psychological states, such as decreasing anxiety and enhancing self-confidence, self-efficacy and concentration (Garza & Feltz, 1998; Post & Wrisberg, 2012). It is also beneficial for use as a coping strategy, maintaining existing skills, and reviewing past performances (Thelwell & Maynard, 2002; White & Hardy, 1998).
The PETTLEP model
In 2001, Holmes and Collins proposed the PETTLEP model of imagery that highlights the link between physical and imagined movements. The model is based on work by Mark Jeannerod (1994; 1997) which proposes that there are certain shared areas in the brain that are activated during physical and imagined movements, defined as “functional equivalence”, in which it is hypothesised as to how imagery can improve performance. Holmes and Collins suggest that a greater similarity between the image and the physical movement, adding more details to enhance the vividness of the image would have a greater degree of functional equivalence. Where the PETTLEP is the acronym that stands for the seven key elements to be included during imagery to create the most realistic image possible.
Physical - the images of the relevant characteristics like uniform and equipment.Environment - the images of where the performance takes place.Task - the details relevant to the task and the sequence of strategies.Timing - the images in real-time of all action or slow motion to emphasise the difficult aspects of any skill.Learning - to a continuous review and adaptation to match the demands and the improvement of the athlete. Emotion - the images that would be felt in a real successful situation, avoiding emotions like fear and panic.Perspective - from the internal perspective, where the scene is seen through his own eyes, is beneficial for tasks, including open skills with a focus on time and techniques, or from the external perspective, which looks like he is watching himself in a video, is used for tasks where positioning and teamwork are important.
Imagery can be used at any time, whether it is learning a new skill, into the training, on pre-match, during performance or post-match. It can even be the last thing we do before bed.
Feel all your senses in your mind
Reference
Edmund Jacobson American Physician, 1929
Albert Bandura, Psychologist Cumming & Ramsey, 2009 Garza & Feltz, 1998 Post & Wrisberg, 2012 Thelwell & Maynard, 2002 White & Hardy, 1998 Holmes and Collins, 2001 Mark Jeannerod, 1994; 1997
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Arousal, anxiety, stress and sports performance
Common sense tells us that there are important links between sport and arousal, anxiety and stress. The sport involves competition, which in turn induce anxiety, characterised by an increase in arousal. You may have had the experience of performing better than you expected when you were anxious, or you might have not been as good as you wanted and made mistakes under pressure.
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Into elite athletes, there is very little difference in the skill levels and sometimes is just the ability to handle anxiety and stress that separates the winner and loser.
Let's define what these behavioural states are
Arousal is a general physiological and psychological activation varying on a continuum from deep sleep to intense excitement. (Gould & Krane, 1992) If we are in low arousal when we are bored, relaxed or asleep or in high arousal when we are excited, angry or anxious, this means that not all states of arousal are pleasant or unpleasant experiences.
Anxiety is a negative emotional state with feelings of nervousness, worry and apprehension associated with activation or arousal of the body. We can therefore think of anxiety as an unpleasant state of high arousal. Weinberg & Gould (1995)
Stress has a broader meaning than arousal and anxiety. Stress is the process whereby an individual perceives a threat and responds with a series of psychological and physiological changes, including increased arousal and the experience of anxiety.
Anxiety is a negative emotional state with feelings of nervousness, worry and apprehension associated with activation or arousal of the body. We can therefore think of anxiety as an unpleasant state of high arousal. Weinberg & Gould (1995)
Stress has a broader meaning than arousal and anxiety. Stress is the process whereby an individual perceives a threat and responds with a series of psychological and physiological changes, including increased arousal and the experience of anxiety.
To learn how to regulate our arousal and anxiety to improve our performance, we must be aware of the factors that affect arousal, anxiety and stress, how these affect athletic performance and the techniques to control it.
The anxiety can be divided into Somatic and Cognitive
Somatic anxiety is the physiological changes associated with high arousal, including increased heart rate and blood pressure, faster breathing and flushed face and can be measured directly by physiological means, or indirectly by self-rating inventories. The direct measures include urinalysis (such as adrenalin), galvanic skin response - GSR (electrical conductivity of the skin) and blood pressure testing (sphygmomanometer); and the Indirect measures are used two inventories’ questionnaires called SCAT and CSAI-2.
Cognitive Anxiety is the psychological behaviours that refer to the anxious thoughts that accompany somatic anxiety, which involves worries, self-doubts and images of loss and humiliation, and can only be measured indirectly with the use of the questionnaires.
Situational or individual factors can induce anxiety
As more important the sporting event is, the more stressful we are likely to find it, or even low or high expectations can increase or decrease anxiety. Also, the athletes with high trait anxiety, performance concerns, perfectionism and locus of control, all contribute to change anxiety.
Theories of stress management
All theories are still relevant to evaluate and identify the levels of stress and how to use it to influence performance. Although all theories have an agreement that arousal and anxiety can be beneficial for the athlete at any point, some of them like the Drive theory and Inverted-U hypothesis just consider the physiological changes and neglect the somatic factors which can vary from each individual.
The Catastrophe model, for example, shows that cognitive anxiety is not necessarily an enemy, but under certain circumstances it is beneficial. The most accepted theory called Individual Zone of Optimal Functioning (IZOF), says that each athlete has an individual better or preferred level of anxiety which performance is optimal, and the performance would suffer if the anxiety went above or below this level.
The Catastrophe model, for example, shows that cognitive anxiety is not necessarily an enemy, but under certain circumstances it is beneficial. The most accepted theory called Individual Zone of Optimal Functioning (IZOF), says that each athlete has an individual better or preferred level of anxiety which performance is optimal, and the performance would suffer if the anxiety went above or below this level.
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Techniques for regulating arousal and anxiety
The techniques can be separated into three groups such as Relaxation, Cognitive-behavioural and Imagery. These methods are used to control the physiological and psychological behaviours and ensure that the athlete is in the best conditions to train and compete on his best results.
The techniques groups can still be divided into Biofeedback, Progressive muscle relaxation, Goal-setting and Mental rehearsal, all of them are used to monitor and regulate the arousal and anxiety to the appropriated level of the Individual zone of optimal functioning. Once the athlete has mastered these self-control techniques, he can take advantage of our emotions and bodily changes to improve his sporting performance to the next level and thus set the final score.
The techniques groups can still be divided into Biofeedback, Progressive muscle relaxation, Goal-setting and Mental rehearsal, all of them are used to monitor and regulate the arousal and anxiety to the appropriated level of the Individual zone of optimal functioning. Once the athlete has mastered these self-control techniques, he can take advantage of our emotions and bodily changes to improve his sporting performance to the next level and thus set the final score.
Failure Will Never Overtake Me, If My Determination To Succeed Is Strong Enough
Some quotes were taken from:
Gould & Krane, 1992 Weinberg & Gould 1995
Sport Psychology - A Student’s Handbook
Matt Jarvis
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Pushing until Rhabdo. Seriously ?
After the Covid pandemic, gyms will reopen soon and many of you will restart physical activity. Health clubs will offer fun and dynamic exercises, such as full-body exercises, functional training, high-intensity interval training and trainers whose job is to take you to an upper level. Increasing the intensity of a workout will have significant health benefits for some who are already well trained. However, for those who are not, later on, we may see cases of a potentially life-threatening disease as a result of these activities...
It's called Rhabdo!
What is RHABDO?
Rhabdo is short for rhabdomyolysis. This rare condition occurs when muscle cells burst and leak their contents into the bloodstream. The muscles damage can be so severe that it may lead to kidney injury and can cause an array of symptoms including weakness, muscle soreness and brown or very dark urine. If you experience muscle pain or weakness in one muscle that seems out of proportion to the workout, it could be rhabdo. Swelling or a cramp-like sensation that won’t go away, especially in one muscle group. Fortunately, most people who have rhabdo do not get sick enough to require hospitalization. But if you develop any of these symptoms after a hard workout and it persists for a few days, it’s a good idea to set up an appointment with your doctor.
It can take days to set in
Sometimes it can be hard to differentiate between DOMS and Rhabdo. Thinking about Delayed-Onset Muscle Soreness (DOMS), which can be positive and if well planned, will lead to a Specific Adaptation to Imposed Demands (SAID) to improve the muscles fibres thickness and strength. Usually, it shows the soreness effects shortly after or even during a workout and will relief into 24 to 48 hours. Instead, Rhabdo usually peaks at 24 to 72 hours after a workout or injury and can last for longer, if your muscle pain gets worse instead of better, your muscles start to swell and become stiff and you feel overall tired, it's a sign of a far more serious condition and needs your total attention. Rhabdo is the result of the degradation of muscle tissues, which creates waste in the bloodstream that can overwhelm the kidneys.
Rhabdomyolysis treatment
If you experience intense pain and fatigue after your workout, you should call your doctor. Most cases of rhabdo are treated at home simply by resting and increasing fluid intake. Simple blood and urine test could help establish the diagnosis and If the muscle enzyme levels are high, or if there are signs of the kidneys are compromised. In some cases, the patient must go to the hospital for close monitoring and further treatment like intravenous fluids. Depending on the extent of toxins released, IV fluids are usually given for two to five days. The Doctor will recommend patient take an exercise break. This could be a couple of weeks to a couple of months but will depend on many factors, including the severity of the condition and a person’s fitness level. If you think you may have rhabdomyolysis, get yourself to an emergency room right away. Rhabdo can be fatal if left untreated. Apart from the total degeneration of your muscles, the main goal of the treatment is to prevent the kidneys from being damaged.
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Climbing safely
I know you are excited about going back to your exercise program, and you want to excel. And that’s great. But take it easy if you are returning after a long time break. Drink lots of water to keep you hydrated and help flush your kidneys.
Avoid using anti-inflammatory medications, these drugs may worsen kidney function and that is the sore point.Be smart, train your muscles slowly to adapt to a new activity and make sure that you listen to your body. A good trainer will tailor the exercise routine to your level of fitness. Adding a new workout each day, increasing gradually the intensity is the healthiest habits you can incorporate.Definitely don't “push until rhabdo”, instead, push it slowly and consistently.Challenge your body to well-being by prioritizing the quality of movement.
FOR SAFETY
IS NOT A GADGET
BUT A STATE OF MIND.
Some quotes were taken from:
Marcelo Campos, MD primary care doctor at Harvard Vanguard.
Lecturer at Harvard Medical School.
Clinical assistant professor at Tufts University School of Medicine.
Nayan Arora, MD Nephrology fellow at the University of Washington.
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Eat well get better
Fruits and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of many chronic diseases.
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Why ?
As cholesterol doesn’t exist in fruits and veggies at all, they can help to reduce the risk of heart disease, stroke and some types of cancer. Although Fruit and vegetables are also usually low in fat and calories, the vegetal oils contribute to reducing the LDL cholesterol by the properties of the omega 6 and 9.
Fruits and veggies provide the fibre that helps fill you up and delay the digestive process by reducing the glycemic index which is the time of the sugar takes to reach the bloodstream. protecting the liver and the pancreas which could lead to a diabetic condition.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Fruit and vegetables contribute to an overall healthy and balanced diet, that's why eating them can help you maintain a healthy weight and keep your heart healthy.
Fruits and veggies provide the fibre that helps fill you up and delay the digestive process by reducing the glycemic index which is the time of the sugar takes to reach the bloodstream. protecting the liver and the pancreas which could lead to a diabetic condition.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Fruit and vegetables contribute to an overall healthy and balanced diet, that's why eating them can help you maintain a healthy weight and keep your heart healthy.
How ?
You can eat fruits and veggies in many ways, from uncooked, cooked, roasted, boiled, fried, adding in smoothies, mashes, soups, creams, greek yoghurt, salads, porridge and 100% juice.
It can be fresh, frozen, canned, dried, they’re all nutritious, there’s not much different from a nutrition standpoint when you compare frozen, canned or dehydrated products. In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.
If you struggle to have right now the amount of 600 g or more a day, you can start from where you feel comfortable and day by day increasing the quantity.
After shopping, spread them for the weekdays and choose for using perishable produce at the beginning of the week and frozen or canned selections at the end.
Don’t feel guilty… You can perfectly mix them with wholegrain rice or pasta!
Don’t forget that the fats burn on the carbohydrate's fire and our brain works basically with the energy which comes from the carbs. On this case, just don’t forget to include some protein of your preference to balance all macronutrients (Fats, Carbs and Proteins) and have balanced nutrition.
If you struggle to have right now the amount of 600 g or more a day, you can start from where you feel comfortable and day by day increasing the quantity.
After shopping, spread them for the weekdays and choose for using perishable produce at the beginning of the week and frozen or canned selections at the end.
Don’t feel guilty… You can perfectly mix them with wholegrain rice or pasta!
Don’t forget that the fats burn on the carbohydrate's fire and our brain works basically with the energy which comes from the carbs. On this case, just don’t forget to include some protein of your preference to balance all macronutrients (Fats, Carbs and Proteins) and have balanced nutrition.
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The benefits in the timeline
In one day After one day of increased fruits and vegetables, a person might feel a bit filled from the high fibre consumption, this is likely to occur but it’s definitely a positive thing and you can expect to feel less hungry between meals due to the extra fibre and water weight.
In one week After one week adding fruits and veggies in every day, you’ll really start to notice the difference, you can expect to feel more energised, due to the blood glucose regulating effects and the enhanced vitamins and minerals supplemented. You’ll naturally feel less inclined to crave foods high in sugar and refined carbohydrates, especially if you’re getting some fruit. The natural sugars can settle cravings for sweet things such as biscuits. You will feel lighter, more satiated and want to eat less processed food. You will find that you are having a smooth bowel motion and you can also expect your time in the bathroom to be easier. In one month With a month of upping your vegetable intake and hopefully reducing the number of refined carbohydrates and processed food in your diet, is enough time to notice significant changes in your body. With the improved changes to diet, there might be a bit of weight loss. Clothes might feel more comfortable around the waist Combine an improved diet with an increase in physical activity, you’ll almost certainly be looking and feeling lighter.When you look in the mirror, you’ll probably notice your skin looks clearer and your eyes whiter, that’s the result of all those nutrients doing their job. These awesome side effects will continue and intensify with every month you continue on your fruit and veggie eating streak. In one year Within a year you can expect to see improvements in many of the biomarkers for lifestyle diseases such as diabetes, obesity and bowel cancer. Clear improvements in blood cholesterol, enhanced blood sugar regulation and decreases in inflammatory markers are all likely. You’ll be experiencing health benefits all over your body and overall better health. Regular and easy bowel motions, healthy gums, soft skin, shiny hair and you will feel lighter to move your body on a daily basis.
In one week After one week adding fruits and veggies in every day, you’ll really start to notice the difference, you can expect to feel more energised, due to the blood glucose regulating effects and the enhanced vitamins and minerals supplemented. You’ll naturally feel less inclined to crave foods high in sugar and refined carbohydrates, especially if you’re getting some fruit. The natural sugars can settle cravings for sweet things such as biscuits. You will feel lighter, more satiated and want to eat less processed food. You will find that you are having a smooth bowel motion and you can also expect your time in the bathroom to be easier. In one month With a month of upping your vegetable intake and hopefully reducing the number of refined carbohydrates and processed food in your diet, is enough time to notice significant changes in your body. With the improved changes to diet, there might be a bit of weight loss. Clothes might feel more comfortable around the waist Combine an improved diet with an increase in physical activity, you’ll almost certainly be looking and feeling lighter.When you look in the mirror, you’ll probably notice your skin looks clearer and your eyes whiter, that’s the result of all those nutrients doing their job. These awesome side effects will continue and intensify with every month you continue on your fruit and veggie eating streak. In one year Within a year you can expect to see improvements in many of the biomarkers for lifestyle diseases such as diabetes, obesity and bowel cancer. Clear improvements in blood cholesterol, enhanced blood sugar regulation and decreases in inflammatory markers are all likely. You’ll be experiencing health benefits all over your body and overall better health. Regular and easy bowel motions, healthy gums, soft skin, shiny hair and you will feel lighter to move your body on a daily basis.
The choice is always yours and that makes you the only one responsible for yourself
some Citations were taken from:
Dr Magdalena Simonis from the Royal Australian College of General Practitioners.
Kara Landau, gut health expert, dietitian and founder of Travelling Dietitian.
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