Swan League Week 4 2021

Hi All,

Weigh loss to date is 23.6kg well done!

Leaders this week were:

Michael down 1.3kg
Harley down 1.4kg
James down 1.8kg
Rein down 1.20kg

Well done Boys

A topic raised this week was gut health.

Something that you all want to stay on top of is your vegetable intake, I know I’ve mentioned this before but it is very important as its one of the main sources of fibre in our diet. Men need 38grams per day. One cup of vegetables contains 8grams, so getting your recommended 2.5 cups of cooked veggies per day will give you 20grams of fibre.

You can obtain fibre from your two serves of fruit, wholegrains like rice and oats and legumes such as beans, lentils and chickpeas.

Getting adequate fibre will reduce your risk of colon cancer as well as keeping things moving each day.

Our gut is where a large part of our immune system is based and so again, feeding your gut bacteria with fibre will help to keep your immune system strong warding off colds and flus as we head into winter.

Watch out for artificial sweetners in low car sports bars/ products as these can upset your gut as well.

Maintaining adequate hydration throughout the day by getting close to 3 litres of water will also keep things moving and keeping your digestive system happy.

Staying hydrated also has the added benefit of increasing your metabolism :slight_smile: