As we progress in all areas of life as a nation we are also trying to become healthier as a nation. When it comes to getting our health on track, adding fiber in our dietary intake is important. Fiber is the ultra cool kid on the block because it has many attributes to it. There are two types of Fiber that we need to include in our diet:

• Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barely, some vegetables, and psylluim.
• Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

We listed a few of the healthy characteristic of fiber and ways to incorporate it into you diet below. Have a fiber fantastic day!

The Greatness of Fiber:

• Fiber helps with keeping your colon healthy.  As fiber passes, it absorbs water and helps keep all of the food and waste passing smoothly through the intestines and which aids in having the colon work properly
• Eating a good amount fiber rich fruits and vegetables helps keep you full longer and cuts the urge to snack and hunger pains
• Fiber helps in lower your chances of heart disease, diabetes and high cholesterol
• Fiber rich foods to add in your diet: flax seeds, beans, peas, legumes, fruit and vegetables.

A healthy back equals an healthy you but we often find ourselves with back aches.  Recent studies have identified some minor moves that cause us major back pain such as lugging heavy handbags/computer-bags, hunching over your mobile phone, carrying extra weight.  By making these and few other lifestyle changes you will quickly ditch your back pain.

Tips for a Healthy Back:

• Shed the extra pounds~ Extra weight around your midsection and the evil culprit known as “back fat” makes your pelvis tilt forward and keeps your body off balance. The non-balanced body makes your back work harder to balance your body which creates back aches.
• Be Mindful of Daily Stiletto & Flip Flop Wear~ Wearing stilettos pushes your foot toe-forward vs heel-toe strut which stresses your knees, hips and back. Flip Flops because they are backless allow your heels to move loosely and the instability once again distributes your weight unevenly and prompt back pains. If you limit these shoes to every once in a while rather daily wear it will greatly reduce your back pain
• Take a Break From the Computer and Smart Phone~  In today’s tech savvy world we are always hovering over our mobile phone and computers causing major downward strain of the spine all the way down to our backs. Through out your work day at least once a hour, stand and stretch your back for 80 seconds.

• Try Yoga~ Yoga has long been know for it’s awesome breathing and body stretching  benefits. It’s particularly helpful in stretching our backs and elongating the spine which aids in reduced back stress

Protein Packed Breakfast

If your thinking about lunch at breakfast, dinner at lunch and breakfast at dinner, you are probably needing more protein. One way to curve the hunger pain and stay full longer is to start your day with a protein packed breakfast each morning. Eating items high in protein will jump start your metabolism for the day and keep you full longer. In addition, make sure you are getting in at least 64oz’s of water. A lot of times your hunger pains is actually your body craving some much needed H20. We’ve listed a few breakfast food tips to get you started on a healthy protein packed morning, enjoy!

Protein 101:
1.Toast to Protein: Incorporate a slice of whole wheat toast to your breakfast and spread a little soy nut butter on top which packs 10g protein per 2 Tbsp.
Yolk From Around Here:
2. Egg yolks 3g of protein so you don’t want to skip these yellow bulbs. Scramble two egg whites and add in one yolk to keep cholesterol in check.
Couple Up:
3. One cup of honeydew and one cup of non-fat greek yogurt equals 21g of protein. one pancake and one cup of nonfat plain cottage cheese equals 18g of protein.