Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health. However, many people don't get enough fibre. On average, most people in the UK get less than 18g of fibre a day. You should aim for around 20-30g a day (those who suffer from bowel conditions such as IBS should consult their doctor or dietitian for fibre advice).
Fibre is only found in foods that come from plants. Foods such as meat, fish and dairy products don't contain any fibre. There are two different types of fibre – soluble and insoluble. Each type of fibre helps your body in different ways, so a normal healthy diet should include both types. Eating wholegrain cereals and plenty of fruit and vegetables helps to ensure both adults and children are eating enough fibre.
Soluble fibre dissolves in the water in your digestive system. It may help to reduce the amount of cholesterol in your blood. If you have constipation, gradually increasing sources of soluble fibre, such as fruit and vegetables and oats can help soften your stools and make them easier to pass.
Foods that contain soluble fibre include:
Insoluble fibre doesn't dissolve in water. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. Insoluble fibre keeps your bowels healthy and helps prevent digestive problems. If you have diarrhea, you should limit the amount of insoluble fibre in your diet.
Good sources of insoluble fibre include:
Sleep plays a massive role in general health and well-being throughout your life. Getting enough quality sleep at the right times can help promote mental health, physical health and overall quality of life.
How you feel and perform in day to day activities and during exercise depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.
The damage from sleep deficiency can build up over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and interact on a social level.
IMPORTANCE OF SLEEP TO PHYSICAL HEALTH
Sleep plays an important role in your physical health. For example, sleep is involved in CNS relaxation, muscle damage repair and growth as well as healing and repair of the heart and blood vessels.
Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you're well-rested.
Sleep also has an impact on how your body responds to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency can result in a higher than normal blood sugar level, which may increase your risk for diabetes.
Your immune system also depends on quality sleep to remain functioning optimally. This system defends your body against infections, diseases etc. Ongoing sleep deficiency can alter how this responds. For example, if you're sleep deficient, you may have trouble fighting common infections."
There are a few staple foods I like to include in the supermarket haul that ensures I'll stay on track and keep me fuelled! Of course, your nutrition all comes down to taste but I thought I would share with you what I tend to go for.
My greens come from Spinach, Broccoli and Green Beans for a variety of fiber sources and micronutrients. When it comes to colourful veg, it's mixed peppers, tomatoes and red onion!
My go to fruits for now are bananas (perfect pre or post training if ripe enough) and blueberries or mixed berries (great in oats). These also provide great sources of potassium, antioxidants and micronutrients too!
Main Carb Sources
My main carb sources of choice are Oats, Cereals (frosties or cheerios), White Potato, Basmati Rice, Bagels, Jam and Golden Syrup. Uses of these vary depending on time of day and if pre or post training when my carb intake is higher.
I buy most of my meats from Musclefood but I do pick up free range eggs, lean venison or steak burgers, sirloin steaks and minced turkey burgers from my local supermarket too. Occasionally fish, but went off this after last prep!
Whey protein wise I use "UMF Bio Whey Isolate" from Genetic Supplements.
As well as getting good fats from whole eggs, I also use almonds, olive oil (sometimes a little coconut oil), red meats, dark chocolate and peanut butter. Who doesn't love peanut butter nowadays!