Archive for September 2013
How to Start an Exercise Program
Starting a fitness program may be one of the best things you can do for your health. The most common challenge that people I talk to face is how to incorporate fitness into their lives. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. So much that you may not know where to begin.
Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
Your pulse rate before and after you walk 1 mile (1.6 kilometers)How long it takes you to walk 1 mile (1.6 kilometers)How many push-ups you can do at a timeHow far you can reach forward while seated on the floor with your legs in front of youYour waist circumference as measured around your bare abdomen just above your hipboneYour body mass index
Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:
Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.
Step 4: Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
Step 5: Monitor your progressStart slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
It is important to starting an exercise program. But it doesn't have to be an overwhelming one. By planning carefully, you can establish a healthy habit that lasts a lifetime.
Tag :
Exercise
Management Your Weight With Fruit and Vegetable
There have been recent statistical reports about obesity and being overweight. Some people really have a tendency to become overweight especially if being “full-bodied” is a family trait. Genetics play a major role is literally shaping our bodies.
Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one.
Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
Another reason why many people struggle with weight gain is due to the consumption of high-calorie foods. Most of processed food are high in calories and are not actually nutritious. These foods are also high in sugar content and other chemicals that are not good for the body.
One safe way to lose weight is to go natural --- that is, to eat only natural foods that are free from harmful chemicals, preservatives, calories, and other ingredients that cause or contribute to weight gain. A good alternative to consider is to go on a fruit-diet. It is said to be very beneficial since fruits are rich in vitamins and have a lot of components and substances that help fight against various illnesses and diseases.
Fruits are also good for detoxification of harmful substances inside a person's body. Moreover, fruit-dieting does not cause a person to lose the necessary energy to perform daily activities unlike when a person chooses not to take any food because of a lack of appetite. A fruit diet, therefore, is one of the most healthy ways of losing weight which makes it a better option than taking medications.
Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:
Breakfast: Start the Day Right
Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
Lighten Up Your Lunch
Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.
Dinner
Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.
Smart Snacks
Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.
More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan
Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.
Canned or frozen fruits and vegetables are good options when fresh produce is not available.
However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.
Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.
Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.
For those that need medical assistance in losing weight, the use of safe weight loss pills may also be considered. One of the most popular weight loss pills today is Orlistat.
Tag :
Healthy Eating
Tips To Fitness Success (Part 2)
NOTE: This is part two, click here for part one.
Now that you have decided on why you want a fitness plan. Here are a few tips to help you reafine how you are going to do it. Again, it's all about setting goals.
Now & Later
Goals exist in two forms. These are short-term goals, and long term goals. Both short and long term goals are important for your personal success and longevity.
Short Term Goals
Short term goald These may not get you going, but they will definitely keep you going. Short-term goals should not only be reachable but they must be very specific. Just saying, "I want to get in shape", is not being specific enough. In addition, you should try to work these goals into a reasonable time limit. For example, a good short-term goal may be to work out 5 of the next seven days. Or perhaps you could set a goal to lose 1 pound a week over the next month.
Short-term goals can be a little more complex than these mentioned, but generally a short-term goal should take you no longer than three months to complete. Any longer and they can become difficult to adhere to. Always remember the purpose of the short-term goal as well - Motivation. As we mentioned earlier, the best way to gain motivation is to set reachable and realistic goals. Give yourself something to get excited about at first.
These goals can be more general in nature but should once again be realistic and reachable. Long-term goals are typically the things that get people exercising in the first place. For example, after a recent class reunion you may be disappointed by how much you have changed physically, and how little your classmates have. The promises you make to yourself in this situation are typically of the long-term variety.
Unlike their short term counterparts, long term goals don't really need a time table, but most people find it easier to place limits on them in some way. Goals like losing 50 pounds in the next year or decreasing your body fat by 5% in the next five months are good long-term goals. As you can see these are still fairly specific in nature and I feel they should be. Specific goals not only provide your mind with the pinpoint accuracy it needs to reach a goal, but they also furnish a template for effective measurement. One more thing to remember - Most, if not all, of the benefits of exercise come in the long term. So if you're having a hard time setting a long-term goal for yourself, here's a great one to embrace - CONSISTENCY!
Write It Down - Cross It Out
Many people find it beneficial to make a semi-permanent record of their goals and fitness plans. Writing your ambitions down in a journal can serve as both a great motivator and an effective critic as well. For one thing, it's harder to forget your goals if they are actually down on paper. You may find that you are a better at procrastinating than you are at achieving your goals. Both scenarios provide you with positive feedback that can help you to make the necessary adjustments. Make it a point to cross out goals as you achieve them. Some people even enjoy writing the word "ACHIEVED" over a recently accomplished task.
Either of these methods not only provides you with an enormous amount of personal satisfaction, but they give you an accurate, visual record of successful accomplishment.
Keep On Track
There's only one way to know if your exercise program is effective in helping you meet your specific goals. I can sum it up in two words. Fitness and health statistics such as: body weight, blood pressure, resting heart rate, body fat and cholesterol levels, are just a few of the measurements that can provide useful data for you, as well as your doctor. For example, you may find that after 6 weeks of exercise your bodyweight has decreased but your body fat percentage has not.
This, as you may imagine, is a negative characteristic of exercise, but through careful manipulation of your training intensity, can easily be alleviated. By regularly checking your progress, or lack thereof, adjustments can easily be made to put you back on the right track.
Reward Yourself
If you only remember one thing from this article remember this - Life is short! No one should feel like they have to exercise every single day, nor should they dine only on tofu burgers and rice cakes. Give yourself a break now and then. If you've been consistent with your fitness and/or nutritional program, treat yourself to something you really enjoy. For some that may mean a few chocolate chips cookies or a scoop of Rocky Road ice cream.
For others, it may be a couple of days away from the gym or an afternoon at the movies. The bottom line is that you have to reward yourself for being good. That reward should be special to you.
Tag :
Exercise
Tips To Fitness Success
Many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.
Goal setting is more than important; it serves as your road map to fitness success. If instituted properly, effective goal setting can motivate you to reach new personal horizons. Here are a few tips to not only help you become an effective goal setter, but a successful achiever as well.
Do It For You
Your goals will only mean something to you if they are just that - yours. It's not what your wife or husband want for you, it's what you want for you. Don't get wrapped up in others expectations of how your life or body should be. This will only lead to frustration on your part. Take into careful consideration the changes you want to make in your lifestyle.
Get Real
For your goals to truly encourage you, they must not only be specific to your needs and wants, but they must be realistic as well. Far-fetched goals only discourage good effort and add unneeded pressure. It's not realistic to believe you'll look like Arnold Schwarzenegger after six months on your new strength training program. Nor is it feasible to expect to start a professional football career at the age of 40. The bottom line is goals like these are completely unrealistic.
Setting unreachable goals will assure only one thing - Failure. You won't see the results you think you should be seeing, no matter how dedicated you are. The solution is to set goals that you know can actually be achieved if you put forth the effort.
That's not to say that you should throw all of your dreams out of the window. We are all driven by goals that seem a little beyond our reach. That's what keeps us going. Just start off on the simple side at first. Once a pattern of achievement has been established, test yourself by setting your sights a little higher.
Let's Be Honest
Now this is the hard part. Find a nice, quiet place to sit down and do some serious soul searching. Here's something to ponder - The more you put into your fitness program, the more you will get out of it. Exercising at the minimum (3 days per week or less) is going to give you a minimal training effect. That may be okay for some people, but if you are a professional athlete, it just won't give you the improvement you'll need in order to be a success.
Do I really have the time to exercise everyday, or are 3 days more realistic for my schedule? Am I willing to dramatically change my eating habits for the sake of my health? These questions may be hard to answer at first, but realize that you may have to face them eventually. Many first time exercisers start out so gung-ho that within a few months they encounter complete burnout.
Most of the time these people are trying to live up to self-imposed expectations that are completely unreasonable. The solution is to be honest with yourself right from the start. For example, start off exercising 3 days per week and add an extra day if you find that it fits your schedule. Problem solving before the problem presents itself may help you avoid the inevitable pitfalls that face all exercisers at one time or another.
NOTE: This is part one, click here for part two.
Tag :
Exercise
5 components of physical fitness
Physical fitness is the ability to function effectively throughout your workday. Here two major categories are considered: general fitness (a state of health and well-being), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).
The components of physical fitness are:
* Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.* Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.* Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.* Body composition - the percentage of body fat a person has in comparison to his or her total body mass.
Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.
Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.
Principles of Exercise
Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.
These basic principles of exercise must be followed.
Regularity
To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.
Progression
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.
Balance
To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.
Variety
Providing a variety of activities reduces boredom and increases motivation and progress.
Specificity
Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.
Recovery
A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.
Overload
The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
Fitting regular exercise into your daily schedule may seem difficult at first. But even ten minutes at a time is fine. The key is to find the right exercise for you. It should be fun and should match your abilities. Before deciding to undergo fitness testing, make sure you know why they are being done and determine that it is safe for you to participate.
Fitting regular exercise into your daily schedule may seem difficult at first. But even ten minutes at a time is fine. The key is to find the right exercise for you. It should be fun and should match your abilities. Before deciding to undergo fitness testing, make sure you know why they are being done and determine that it is safe for you to participate.
Tag :
Exercise
How to reduce blood pressure and cholesterol levels
What is cholesterol?
Cholesterol is a fatty substance (also called a lipid) that found in your blood and your body needs to work properly. But too much bad cholesterol can increase your chance of getting heart disease, stroke, cardiovascular disease, and other problems.
When cholesterol and proteins are combined, they are called lipoproteins. There are two main types of lipoproteins:
Low-density lipoproteins (LDL) is known as the bad type of cholesterol. LDL carry cholesterol from your liver to the cells that need it.
High-density lipoprotein (HDL) is known as the good type of cholesterol. HDL carry cholesterol away from the cells and back to the liver to be broken down.
For many people, abnormal cholesterol levels are partly due to an unhealthy lifestyle -- most commonly, eating a diet that is high in fat. Other lifestyle factors are:
Being overweightToo much bad cholesterol (LDL) in your blood can cause fatty material to build up in your artery walls. The risk is particularly high if you have a high level of bad cholesterol and a low level of good cholesterol.
Heavy alcohol use
Lack of exercise and leading an inactive lifestyle
If you need to have your cholesterol measured, it will be in units called millimols per litre of blood (mmol/l). You should aim to have a total cholesterol level under 4mmol/l especially if you are at risk of, or already have, heart and circulatory disease. You should also aim to have your LDL under 2 mmol/l and your HDL above 1 mmol/l.
What are triglycerides?
Triglycerides are another type of fatty substance in the blood. Like LDL cholesterol (the bad type), triglycerides are also bad. They're found in foods such as dairy products, meat and cooking oils. They can also be produced in the body, either by the body’s fat stores or in the liver. Ideally, your triglyceride level should be less than 1.7 mmol/l.
If you have high triglyceride levels, you may have a greater risk of developing cardiovascular disease than people with lower levels. If you are very overweight, eat a lot of fatty and sugary foods, or drink too much alcohol, you are more likely to have a high triglyceride level.
What causes high cholesterol?
There is no one single cause for high cholesterol. Many different factors can contribute to high cholesterol such as:
Eating a diet that is high in saturated fatsmokinglack of physical exercisehigh alcohol intake, orkidney or liver disease.Having an inherited condition known as familial hypercholesterolaemia (FH) can also cause exceptionally high cholesterol even if you have a healthy lifestyle.
How you can I reduce my cholesterol level? Eat a healthy balanced diet.
Eating lots of fruit, vegetables, and wholegrain is better than eating foods high in saturated or trans fats. You can replace saturated fats with the healthy monounsaturated and polyunsaturated fats such as olive, rapeseed or sunflower oils and spreads.
You should also try to eat oily fish regularly. Oily fish provides omega-3 fats – the richest source of a particular type of polyunsaturated fat. Omega-3 from oily fish can help to lower blood triglyceride levels and help prevent the blood from clotting. It can also help keep your heart rhythm regular. Aim to have 2 portions of fish a week, one of which should be oily.
Choose foods that are high in soluble fibre such as oats, beans, pulses, lentils, nuts, fruits and vegetables. Soluble fibre can help lower cholesterol.
Do regular exercise
Regular physical activity can help increase your HDL cholesterol (the good type of cholesterol). Staying active is great way to keep your heart healthy.
Quit smoking
Quitting smoking can help to lower your cholesterol and improve your heart health.
Will eating sterol-enriched foods help reduce my cholesterol level?
Although the effect varies between individuals, there is evidence to show that plant sterols and stanols can help to reduce LDL cholesterol by levels up to 10-15% when 2 g per day is regularly consumed as part of a healthy balanced diet. But whilst there is an expectation that this would lead to fewer heart attacks, no clinical trials have been undertaken to show this. Sterols and stanols have been added to certain foods, including margarines, spreads, soft cheeses and yoghurts.
Will eating too many eggs raise my cholesterol?
For most people, the amount of saturated fat they eat has much more of an impact on their cholesterol than eating foods that contain cholesterol, like eggs, liver, kidneys, shellfish. Unless you have been advised otherwise by your doctor or dietician, if you like eggs, they can be included as part of a balanced and varied diet.
Will I need to take medication?
Whether or not you need to take cholesterol-lowering medicine depends on your overall risk of cardiovascular disease.
There are many types of drugs to help lower blood cholesterol-lowering medicines, and they work in different ways. Statins are one kind of drug that lower cholesterol.
Tag :
Healthy Eating
Eating a healthy diet rich in fruits and vegetables
Health Benefits from eating a diet rich in vegetables and fruits
- reduce risk for heart disease, including heart attack and stroke.
- may protect against certain types of cancers.
- Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
- may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Nutrients
- Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
- Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
- Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections.
- Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. The following are some of the fruits and vegetables are recommended Squash and Cruciferous Vegetables
The following are some of the fruits and vegetables are recommended
Squash and Cruciferous Vegetables
Adding pureed squash to soups, sauces and casseroles is a tasty and simple way to increase your fiber intake. One cup of acorn squash has 6 grams of fiber, and the same amount of winter squash contains 7 grams. Cruciferous vegetables are high in fiber and have sulfurous compounds that give them a spicy or bitter flavor. A cup of broccoli, cabbage or Brussels sprouts offers 4 grams of fiber each. Roast them or add them to soups.
Other Vegetables
One cup of cooked spinach or kale contains 3 to 4 grams of fiber. Add either one to egg dishes, lasagna or soups for extra color and fiber. A cup of cooked carrots has 5 grams of fiber. Cut up a large bell pepper for a snack and an added 3 grams of fiber. A cup of corn with dinner offers 4 grams of fiber.
Their tiny seeds make berries an excellent source of fiber. One cup of blackberries has 8 grams of fiber, or about one-third of a woman's daily needs. A cup of blueberries or cranberries will provide 5 grams of fiber. A 1-cup serving of strawberries contains 4 grams of fiber. Choose berries as a snack, add them to salads or have them for dessert with a drizzle of honey and a sprinkle of chopped nuts.
Other Fruits
A medium apple each have 4 grams of fiber and make a convenient snack. A large of mango or kiwi each offer 3 grams of fiber. Eat three small plums or five prunes for an extra 3 grams of fiber. One-half of a medium avocado has 4 grams of fiber and can be used as a sandwich spread or mixed with salsa for a simple dip.
Tag :
Healthy Eating,
Weight Loss
