When it comes to nutrition these days, fiber is IT!

Fiber is a nutrient that every one of you needs to include in your diet each day. According to the American Dietetic Association, most healthy adults should aim for 20 to 35 grams of fiber a day.

Does that sound like a lot? Don't worry— it's not as hard to include in your diet as you might think!

Fiber is found in all the fresh and delicious foods I love: fruits, vegetables, beans, legumes, and whole grains.

There are two types of fiber:
Soluble fiber is found in oats, barley, apples, pears, edamame and other soy products, dried beans and peas, and citrus fruit.

This type of fiber may help reduce your cholesterol levels, which will protect you from heart disease.

Insoluble fiber is found in wheat bran, whole-wheat products, and most vegetables. This type of fiber may alleviate constipation by helping wastes move through your system faster.

Fiber is also fantastic because it fills you up so you eat fewer calories and lose weight!

Research suggests that diets high in fiber may also reduce the risk of developing diabetes.

Additionally, fiber may offer some protection against colon cancer, although studies have not produced consistent results.

Feeling pumped to get more fiber?

Here are simple ways to add fiber:

Eat fruit with breakfast every morning try berries with your cereal, or slice a banana into yogurt.

Add lettuce, tomatoes, and onions to your sandwiches and swap white bread for whole wheat.

Throw a bag of mixed frozen veggies in the microwave for a veggie side dish that's ready in minutes!

Add vegetables to casseroles, soups, rice dishes almost anything is better with more vegetables!

Drink plenty of water as you work on increasing your fiber intake.

Challenge yourself to try at least one of these tips every day in the coming week — before you know it, you'll be full of fiber, healthier, and feeling fabulous!

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.

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A Few Low Point Foods

• Vegetables: 0 pts

• 1/2 cup fruit: 1 pt
• 3 cups light popcorn: 1 pt
• I can fat-free refried beans and salsa: 6 pts
• 2 slices Orowheat Light Whole Wheat bread: 1pt
• 18 Trader Joe's Baked Blue Corn Tortilla Chips: 2 pts
• 1 halibut filet: 4 pts
• 1 cup rice: 4 pts
• Salad with no dressing: 0 pts
• 1 Skinny Cow: 2 pts
• 1 York peppermint patty small: 1 pt
• 45 pretzel sticks: 2 pts.
• 1 3 oz. boneless, skinless chicken breast: 3 pts
• Veggie burger with whole wheat bun, tomato, lettuce, onion, mustard, catsup (no mayo or special sauce): 5 pts

Good luck to you.