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Why Fiber is so Important and How to Get Enough

Why Fiber is so Important and How to Get Enough

Fiber is a top priority to health that often gets overlooked. If you want to increase your energy, clear up your skin, and achieve your ideal weight, this article is for you.

A lack of fiber is much too common, and leads to constipation—a top complaint brought to physicians. And, if your body is not detoxifying properly you will feel sluggish, lack energy, have skin flare-ups, and be prone to weight gain.

Did you know that you need 25-35 grams of fiber a day ?

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This can seem like an arduous task if you’re not eating the right foods.

This article will give you an easy blueprint to ensure you get your daily fiber intake in a simple and enjoyable way.

1. Check Food Labels

It is imperative to check your food labels to discover how much fiber is in your food. Often people make poor food choices simply due to lack of awareness of the nutritional contents. Luckily, by law, all foods must be labeled, so you can empower your food choices by becoming aware of how much fiber is in the food you eat.  Check bread, rice, pasta, and all grain-products for fiber content per serving. You want to choose grains that have a minimum of 3 grams of fiber per serving, though it is often easy to find high fiber products with 5 grams per serving or more. Anything less and you know you are eating something stripped of its original nutrients. This is why white-flour based foods have no fiber, and these are the foods associated with weight gain. You need fiber to feel full and to promote healthy bowel movements. If you eat carbohydrates void of fiber, you will not feel as full as you would if the food did have fiber. Food void of fiber can lead to overeating and weight gain. Don’t let this happen to you—make an informed choice by reading labels, and choosing high fiber foods all of the time.

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2. Add Raw Fruit

Fruit is a great wholesome source of fiber and every fruit has roughly 3 grams of fiber. Aim for 3 servings of fruit a day.

3. Add Beans as a Diet Staple

Eating a diet rich in beans is imperative to receiving an adequate amount of daily fiber. One cup of beans has 15 grams of fiber! I suggest adding beans to your salads, or you can get creative with beans by turning them into a bean-burger or blending beans to make a dip such as hummus. Beans are one of the healthiest and easiest way to ensure you reach 25 grams of fiber a day.

4. Eat Your Veggies

Vegetables are also high in fiber and should be a priority to your daily diet. I recommend consuming 3-4 cups of greens a day. An easy way to do this is to make a green smoothie by blending about 2 cups of greens(such as spinach) with a banana and water. Adding a salad as a daily staple will ensure that you are getting 5-7 serving of veggies a day which is necessary to receive the fiber you need and the energy you want.

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5. Consume The Right Bread

If bread is part of your daily diet, be sure to get high-fiber bread. This is one of the easiest ways to increase your fiber intake in. Good quality high fiber breads often have added psyllium, flax and chia seeds—all which enhance the fiber count to about 5 grams of fiber per slice. If you are going to choose bread, choose wisely—aim for 5 grams of fiber per slice, and you will easily make your daily fiber quota

With these 5 tips in place, let’s look at a daily menu, and discover how easily you can get 25 grams of fiber in a day through food (no supplements required!)

Start the day with a slice of high fiber bread, an apple, and a tablespoon of pure nut butter. Right there, you have consumed 9 grams of fiber. Have a fruit for a snack ( 3 grams of fiber), add 1/2 cup of beans to your lunch (which can be soup or a salad), and you have another 10 grams of fiber just for lunch. Have a green smoothie as a late afternoon snack ( another 5 grams of fiber) and you are already at 27 grams of fiber, and we haven’t even reached dinner time! If you have a dinner with salad, a high fiber grain such as quinoa with some fish or chicken breast, you are well on your way to reaching 35 grams of fiber!

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As you can see, when you are smart about how you plan your day, it is easy and practical to reach the recommended daily fiber intake without any supplements or pills.

As you increase your fiber intake, be sure to drink plenty of water, which is important for the fiber to be absorbed and released from your system, helping with the detoxification process. When your body is fed right, and has the ability to detoxify on a daily basis, you will have more energy, clearer skin, and reach your ideal weight with ease.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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