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Studies from the American Dietetic Association suggest that most Americans don’t even come close to consuming the recommended 25g-38g of fiber each day. In fact, the average American consumes just 14g of fiber daily with most taking in less than that. Today, we’ll take a look at ways you can increase your fiber intake the natural way!

What is fiber?
Fiber is a carbohydrate that your body is unable to break down and digest. While eating a non-digestible substance may sound strange, eating fiber actually helps promote healthy digestion and prevent constipation.

There are two basic types of dietary fiber: Soluble fiber, which can help lower glucose (sugar) levels in the blood, and insoluble fiber which helps foods move properly through your digestive tract.

Why do we need it?
In addition to the digestive benefits, eating plenty of soluble fiber can reduce the risk of stroke as well as type 2 diabetes. Soluble fiber is also helpful in lowering blood cholesterol levels and controlling blood sugar.

Insoluble fiber can aid in weight loss as well. High-fiber foods generally require more time to chew which, in turn, will give your body a bit more time to register that you’re no longer hungry. High-fiber meals also tend to make a meal feel larger and “stick to your ribs” a bit longer, so you’ll stay full for a greater amount of time.

How do I get more of it?
While supplements can be great resources for adding fiber to your diet, there are plenty of foods that do the job just as well! Here are some fiber-filled foods as well as some quick and easy ways to add fiber to your daily meals:

Almond butter (1g per tablespoon)
Asian pears (4g per pear)
Popcorn (8g per bag)

Breakfast
–Orange it up. A single peeled orange has nearly 3g more fiber than even the pulpiest orange juice.

–Add some flax. Sprinkle a little ground flaxseed over your cold cereal or into a cup of yogurt. Two tablespoons of flaxseed is an extra 2g of fiber.

–Dress up your eggs. Add 1/2 cup of broccoli to an omelet for a 2g fiber boost.

Lunch
–Fiber in the spice rack. Oregano and basil each have 1g of fiber per teaspoon. If you’re having Italian for lunch, mushrooms will add an easy 1g as well.

–Bean there, done that. Half a cup of beans lands you a whopping 6g of fiber! Consider beans as a substitute for meat in Mexican cuisine.

–Don’t skip the sauerkraut. Every 1/4 cup of sauerkraut is good for 1g of fiber.

Dinner
–Chickpeas in the pot. Tossing in 1/2 cup of chickpeas to your soup or stew will add a good 6g of fiber to the dish.

–Potato swap. Sweet potatoes have about 2g more fiber than a regular spud. Eat the skin of either for another 1g fiber boost.

–Oats over crumbs. When you’re making your next meatloaf, use uncooked oatmeal instead of breadcrumbs for an 8g boost to the fiber count.

At Contemporary Health Center, our mission is to help you look and feel your best. We offer a wide array of services and products to help you achieve all of your goals. But a big part of your health and wellness comes from your own life decisions. Today, we’re going to take a look at some practical ways you can manage the stress in your life.

Stress. Even the word looks worrying, doesn’t it? From bills that never stop coming to work responsibilities to balancing your family life and trying to find enough hours in the day, it sometimes feels like there’s nothing you can do about stress. The good news is you might have more control than you think! We’re going to take a look at 4 Keys to coping with stress in healthy ways.

Step 1 – Identify
The reality is many of us don’t slow down enough to take a good look at all the different parts of our lives. It may seem a bit obvious to suggest that we “identify” the stressors, but it’s not always as easy as it sounds. In fact, sometimes the TRUE causes of stress may be just under the surface of a situation or environment.

As you begin to think through and choose the stressors in your life, it’s important that you take an honest look at your habits, excuses and attitudes. A great way to begin and support this process is a stress journal. Make entries daily or multiples times daily. Keep track of what caused you stress (or make a guess if you’re not totally sure), journal how you felt in that situation both physically and emotionally, write down how you acted and what you did to make yourself feel better.

Accept responsibility for the role you play in creating or maintaining stress. Otherwise, your stress level will remain outside your control.

Step 2 – Inventory
Think about the ways you currently manage the stress in your life. While a stress journal is great for identifying stressors, it’s important that your coping strategies are healthy and productive. A personal inventory of your stress “tools” is the next step in the process.

Actions like smoking, use of pills or drugs, oversleeping, drinking too much alcohol, overworking, withdrawing from family and friends or lashing out are all examples of coping strategies that are little more than short-term solutions to a long-term problem.

As you begin to understand the ways in which you’ve been dealing with stress, it’s important that you move toward keeping your reactions healthy. Since every life and stressor is different, there really isn’t a “master key” in handling stress. Instead, you’ll have to decide how best to apply healthy coping strategies.

Step 3 – Manage
In every stressful situation, there are really only two things you’re able to do – either change the situation, or change your reaction to the situation.

If you decide that changing the situation will produce the best results, decide how you will do that. Will you avoid the stressor or will you alter the stressor? Here are some tips for changing your stress situation:

Avoiding
– Learn how to say “no.” Know your limits and stick to them.
-Avoid polarizing conversation. If certain political opinions or religious conversations stress you out, make it a point to not discuss them.
-Be realistic about your to-do list. If there’s too much on your plate, be sure and distinguish between the things you “should” do and the things you “must” do.
-Take control of your environment. If traffic drives you crazy, take the scenic route home. If the mall stresses you out, do some shopping online.
– Avoid situations (or people) that stress you out. Steer clear of environments that consistently cause you stress.

Altering
-Be willing to compromise. This is an extremely valuable life tool. Finding middle ground can take considerable stress out of relationships.
-Manage your time better. The more you’re taking on and the thinner you’re being spread; the harder it is to stay focused and calm. Plan ahead and don’t overextend yourself.
-Be more assertive. Face your problems head on. Do your best to anticipate and prevent them, but don’t take a backseat in your own life.
-Express yourself. Bottling feelings up is never a good idea. Eventually, that pressure just has to explode. If someone or something is bothering you, communicate those feelings in a respectful and open manner.

In the same vein, changing your reaction requires a decision as well. Will you adapt to the stressor or will you accept the stressor? Here are some tips for changing your reaction to stressors:

Adapting
-Focus on the positive. If stress is beating you down, take some time to reflect on all the good things in your life. This is a great first step in gaining perspective.
-Find the ‘Big Picture.’ Ask yourself whether this situation will be important in the long run. Will this matter in a month or a year? Is this worth getting upset over? If the situations don’t merit your concern, focus time and energy elsewhere.
-Adjust your standards. A major source of avoidable stress is perfectionism. Don’t set yourself up for failure by demanding absolute perfection. Be reasonable with your standards.

Acceptance
-Know the uncontrollable. Accept that many things in life are beyond your scope of control, most notable are the behaviors of others. Instead of stressing out over those things, focus on the things you can control.
-Share your feelings. For most people, the simple act of just expressing feelings is the most beneficial. Even if there’s nothing you can do to alter a situation, talk to a trusted friend or family member.
-Look for the upside. Try and think of challenges as opportunities rather than encumbrances. Always be learning from your own mistakes.
-Learn to forgive. The fact is, we live in an imperfect world and people do make mistakes. Free yourself from negativity, anger and resentment by forgiving and moving forward.

Step 4 – Recharge
The value of fun and relaxation really can’t be overstated. After you’ve achieved a take-charge approach and positive attitude, make time to “unplug” and break from the hustle of everyday life.

This doesn’t mean you have to schedule a beach vacation once a month. Take a few minutes to go for a walk, savor a good cup of tea, play with your dog, work in your garden, enjoy a hot bath, watch a funny movie or make time for a long phone call to a good friend.

Set this relaxation time aside. Your daily schedule should include rest and relaxation. Keep this time sacred! Don’t allow any other obligations to push into this time. And during your “recharge” time, do things you enjoy.

In addition to regular exercise, healthy diet, and proper sleeping habits, experiment with different techniques and try to focus in on what makes you feel calm and in-control. Implement these strategies at your own pace and watch as your quality of life soars!

Here at Contemporary Health Center, our mission is to help you look and feel your best. From sunburn and age spots to more serious conditions like melanoma or carcinoma, overexposure to the sun can be detrimental to your body. With summer finally in full-swing, we wanted to look at a few ways you can keep yourself looking and feeling your best as you enjoy the sunny months!

Best Face Forward
Even if you’re not heading out for an all-day adventure in the great outdoors, summertime means higher levels of UV rays that can damage your skin. In fact, short walks to lunch or even running errands can put you at risk for too much sun exposure.

Adding a layer of sunscreen or UV-protecting lotion to your morning routine is a great way to protect your face from getting too much sun. And don’t forget your lips! Pick up a lipstick or lip balm with an SPF rating of 10-15 for an extra measure of protection.

Splish, Splash
The summer months are prime time for water activities. Whether you’re spending time on the water or in it, hydration is especially important when it’s warm outside. In addition to needing a regular daily intake of water, you’ll need to ramp-up your hydration when you’re busy with anything outside.

Remember to bring along a few bottles of water for a long boat trip, or fill a bottle before you head to the pool. Try your best to stay ahead of thirst to avoid the risk of dehydration. Water can come from food, as well. Leafy greens, cucumbers and berries are all high in water content. In fact, watermelon doesn’t get its name from just anywhere. The red, juicy, summertime fruit is actually 91% water so it makes a great addition to your cooler for a refreshing treat that keeps you hydrated.

Protect Yourself
Now, applying sunscreen may sound like a given for protecting your skin from harmful UV rays, but be sure you’re applying it correctly. Like most skin products, sunscreen is most effective when given a chance to be slightly absorbed by your skin. Apply sunscreen at least 15 minutes before you head outdoors. This way, you’re less likely to sweat sunscreen away.

Another important factor to mention is overall sun protection factor (SPF) rating of your sunscreen. If you have fair or sensitive skin, it’s a good idea to get sunscreen with an SPF of 25 or above and remember to reapply at least every two hours.

Decent Exposure
When planning outdoor outings or events, be conscious of when you’ll be out, what you’ll be doing, and for how long you’ll be exposed to the summertime rays. The sun’s most harmful rays come down between 10am and 2pm in most parts of the world. An early morning trip to the beach is a great way to stay ahead of the most intense UV exposure.

Your clothing choices can do a lot to help keep you cool, as well. Lighter colors tend to reflect more of the sun’s rays as darker colors will absorb more UV rays. Choose an outfit with plenty of whites and brighter colors to help you stay cool and sunburn-free.

Here at Contemporary Health Center, our mission is to help you look and feel your best. While we offer a variety of products and services to help achieve that mission, much of your general health and wellness depends on you. From diet and exercise to products and doctor visits, some of the most important contributing factors to your well-being depend on your decision to live a healthy lifestyle.

It’s no secret that 21st-Century culture isn’t as health-conscious as in years past. One of the biggest indicators of our societal health is the rapid rise we’ve seen in obesity rates. Being overweight or obese not only carries physical health issues, but it can take a significant emotional toll as well. Getting to and maintaining a healthy body weight can impact your life in so many ways. Below are a few benefits of making your body weight a health priority.

 

Relieve Discomfort
Extra weight on your joints, muscles and bones can not only lead to damage but can impact your overall comfort level as well. These parts of your body can hurt or ache from carrying around extra weight and because of that, the likelihood of keeping an active lifestyle drops.

This is a cycle that can be hard to break – you’re overweight from not moving around enough, but you can’t move around enough because you’re overweight. The good news is this: you can do something about it! Remember that little exercise is better than no exercise. An active lifestyle doesn’t mean running marathons, it means starting where you are and making small changes to your routine that will grow into lifestyle change.

Try walking a few extra steps a day. If you have access to a pool, take a 20 minute swim a couple times a week. As you begin to implement more physical activity, your body will show it! Not only will you feel less strain on your joints and muscles, you’ll be able to do more!

 

Lower Your Risk for Disease
There are countless studies linking the condition of being overweight or obese to a higher risk for Type II Diabetes. The good news is, even if you’ve already been diagnosed, losing weight may help you control your diabetes. If you’ve not been diagnosed, moving toward a healthy body weight may help you avoid developing diabetes all together.

But diabetes isn’t the only condition linked to obesity. Heart disease, certain types of cancer and even osteoarthritis can be influenced or triggered by a higher body weight. Now, that’s not to say that losing weight will totally prevent any of these conditions, but maintaining a healthy weight will enable your body to better fight the triggers and onset of controllable diseases.

In addition to regular visits to your health professional, a weight journal is a great way to keep track of the impact your weight loss is having on your life. Write down your starting weight and also a good goal weight. Make a plan to get there by implementing a smart diet, an exercise regiment and most of all a positive attitude. Add notes to your journal every day. Write about the effects of switching to certain foods, trying new exercise plans or even about changes you’re feeling in your body and in your ability to get around.

 

Finding Happy
An equally documented but less talked-about factor of obesity is the emotional toll. People who suffer from obesity develop anxiety, depression, and even social fears. Sometimes, it’s a daily battle just to get out of bed. And while it’s easy to judge a person for their looks or for their condition, it’s important to remember that we’re talking about people – real people with real feelings, thoughts and ideas.

Although it’s simply not fair to make snap decisions about someone based upon their conditions or struggles, it happens all the time. If you’re suffering an emotional toll because of obesity – you’re not alone.

Your physical health affects your emotional health. As you begin to think a plan to move toward a healthy weight, it can seem like an overwhelming task. Just as we said above, however, even small changes can have big effects. Choose a positive attitude whenever possible and think long-term in your goals. If you don’t see the effects of your work right away – it’s okay! Remember that progress is more important than perfection.

To bring this back around, a sensible diet, performing regular exercise and advice from your health professional are great ways to move toward a healthier you. But the transformation begins with a single thought – you CAN do this. Start where you are, use what you have and do all you can!

It’s probably safe to say that as a culture, we have never been more health-conscious than we are in this day and age. This is the era of fad diets, gluten-free menus, diet pills and complicated food intake formulas based on everything from your blood type to your hair color. But does good nutrition need to be so convoluted? Below are 6 simple tips for good nutrition.

 

1. Avoid Overeating

While this may sound like a given, there is a difference between calling it quits when you are no longer hungry and calling it quits when you are full. When you’ve reached that “full” feeling, chances are you could’ve quit eating a few forkfuls ago. Overeating can lead to digestive problems and abdominal discomfort. Save yourself the trouble and cut your meals down to sensible portions.

 

2. Remember Why You’re Eating

When we strip away all the cuisine and culinary temptations, food is really just energy for our bodies. Enjoying a good meal or something more than just basic fare can be a good thing, but it’s important to keep in mind that food is fuel. The better the fuel you put in, the better response you will get from your body and your overall energy levels.

 

3. Think Naturally

The best foods on earth come from just that – the earth. Eating fresh fruits, vegetables and meats is vital to a balanced metabolism. Instead of reaching for processed alternatives, try and find more natural items to fill your grocery cart. Remember that we were eating food long before factories came around!

 

4. Organic Isn’t Just a Trend

It’s easy to be critical of some of the stigma and marketing surrounding the organic movement but the reality is that organic products really can make a huge difference in your nutrition. Foods grown, harvested or processed using inorganic means will usually contain tons of preservatives or added chemicals such as pesticides. It’s a great idea to buy organic as often as possible.

 

5. Watch What You Drink

Since the advent of sugary sodas and other drinks, we’ve been searching for “healthier” alternatives. But it’s important to keep in mind that most products that contain the words “diet” or “sugar-free” are full of artificial sweeteners that can cause health problems beyond that of the sugar in a can of cola. Artificial sweeteners can significantly slow down your body’s metabolism. When you’re reaching for a beverage, keep a cool glass of water at the top of your list.

 

6. Take Your Time

Remember that good nutrition is a long-term investment. It’s more a marathon than a sprint. Keep in mind that it’s taken your whole life to develop your current nutrition habits. Don’t try and change your life overnight. Try and make changes a week or two at a time. As those changes develop into habits, evaluate the impact they are having on your life and identify other areas that might need improvement.

 

With special thoughts and prayers to our veterans and their families, Doctor Bloy and the staff of Contemporary Health Center wish you a safe and happy Memorial Day.

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell