MULTISPORT CHALLENGE:
4 WEEKS WITH... VEGGIES!

TAKE PART IN THE AUTUMN EDITION OF THE CHALLENGE

Cooked Brussels sprouts forced on you at preschool, tasteless spinach as the basis of yet another failed fitness recipe, green cocktails pretending to be dessert... One could go on and on about why eating vegetables is not associated with pleasure. Our goal is simple: bring the pleasure back!

RULES OF THE CHALLENGE

For the next four weeks, you’ll receive emails with daily menus and tips to help you increase your vegetable intake.

Once you’ve signed up for the challenge, we’ll send you a complete menu for the whole week, along with a shopping list (all products available in ordinary shops). In the following week, you’ll get a menu for the next seven days, and so on for a whole month.

Also, once a week you can expect to receive short, useful tips:

  • Veggies’ “bad PR” – why so many people dislike vegetables, and how this can be changed
  • 8 ways to eat veggies – how to increase our daily intake of vegetables
  • Veggies we fail to appreciate – at your nearest bazaar you’ll find some real superfoods!
  • Why pickles are your friends – in the last article you’ll learn all about the benefits of pickling vegetables.

We’ll send you messages twice a week – one with the menu, the other with tips. We’ll be there with you along the road to a healthy (or healthier) lifestyle!

ASSUMPTIONS OF THE MENUS

  • A large amount of seasonal vegetables, which translates into high fibre content – an average of 40 grams a day which, according to the WHO, is the amount you need to protect yourself from cancer of the large intestine, diseases of civilization, and obesity.
  • Recipes for 1800 kcal, the amount needed for a reduction diet. For example, for a woman who works sitting down, walks at least 5,000 steps during the day and spends 60 minutes a day being active.
  • Some menus will feature a greater amount of repetitive meals – so you can decide whether it’s easier for you to follow a diet with a variety of dishes or prefer to cook less often, eating the same dishes in various forms. Look on it as an experiment from which you can draw conclusions for the future.
  • A ratio of omega-3 to omega-6 acids of 1:5, which is not only in accordance with the recommendations of various institutions associated with healthy eating and the prevention of cardiovascular disease, but in practice helps reduce inflammation in your body.

That’s why there’s so much fish on the menus. If you plan to cut fish out, make sure you make up for it by taking cod-liver oil rich in omega-3 (EPA and DHA).

HOW TO USE THE MENUS

  • If your diet is too high or low in calories, use the calorie tables to customise your menu.
  • The menus are rich in raw vegetables as well, which means more dietary fibre – remember to drink enough liquids to avoid constipation.
  • Every menu is accompanied by a shopping list. When out shopping, pay attention most of all to the weight of dishes, and treat the descriptions by number of packages as indications (they vary among different producers).
  • Can you make substitutions? Of course you can! Don’t expect to find a universal diet that meets all your needs and all your taste preferences. Instead, treat our menus as suggestions, and find a compromise between what you like and healthy nutrition.

ARE YOU IN?

Over the next four weeks you will receive everything you need to start eating healthier and with greater awareness – with an increased intake of vegetables in your diet. But even the best of intentions is not enough. We need you to engage. Try it, and see what happens!

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