You already know fiber is a necessary part of every diet. It aids in digestion, helps keep cholesterol down, and helps reduce the risk of chronic diseases like cancer, cardiovascular disease, and type 2 diabetes.

You should be getting 25-35 grams every day – but how do you know if you’re getting enough every day? There are a few signs to look for:

Being hungry all the time despite having regular meals. Fiber helps you feel full longer and our bodies don’t break it down the same way as other foods. It’s a good sign to look for.

If you feel more tired, or have low energy and feel sluggish, and coffee doesn’t cut it, you might not be getting enough fiber that works with the carbohydrates in your diet that you need to help with your blood sugar levels to avoid those spikes and crashes.

If your doctor says your cholesterol needs to get in check or your blood pressure is too high, in addition to cutting salt, increasing fiber may help.

And you won’t just get it from whole grain breads – you can find it in foods you already like – avocados are loaded with fiber, as are fresh fruits like strawberries and pears, plus beans, legumes, nuts, and seeds.

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If you feel stressed, the best thing you can do is eat something. But not just anything you find in the fridge – dieticians have a list of the best foods that help alleviate anxiety.

And topping the list is something you’ll probably have a bunch of very soon – pumpkin seed. They’re high in magnesium, which helps to calm down the brain.

Fish like tuna is high in vitamins that help to regulate moods, and salmon has those omega-3 fatty acids which reduces inflammation and increases serotonin.

Orange juice isn’t just for breakfast – the vitamin C also helps with inflammation, just make sure you find 100% fruit juice.

And what do you want to avoid when you feel stressed? Cookies, cakes, ice cream and caffeine can all increase stress and anxiety levels.

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If just the thought of working out sounds exhausting, you might be excited to hear about a new way to work out – just 10 seconds at a time!

A new study shows taking breaks and doing 10 second bursts of cardiovascular exercise actually burns more calories than going non-stop. And not just a little amount – 60% more! They found our bodies burn more calories as you gear up to exercise, once you are underway, things level off.

However, the trick is to still do the same distance as you would normally, so the drawback is that it will take you a lot longer to accomplish the task.

So, while it’s a bit impractical, if you do need to take an extra break while working out, feel free to do so, since you’ll still be burning those calories!

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Lose weight and still have dessert? It can happen! In fact, there are a lot of options for those who want to indulge in something sweet and keep up with their health goals. The trick is to look for treats that make you feel full.

One thing to look for are recipes for energy bites – something that might contain items like cocoa, peanut butter, oats, nuts, and dried fruits. Heart healthy and it tastes great!

You might think cookies and ice cream is a no-no, but there are some that are high fiber, and you’ll feel full faster. And if you’re feeling adventurous, look into ice cream made with avocado to gain nutrients like vitamins, potassium, magnesium and more!

If you’re a chocoholic, dark chocolate is rich in fiber and less added sugars.

Fruit, whether it’s fresh or frozen, with a low calorie whipped cream or Greek yogurt will combine carbs, protein, and a little bit of good fat, and most important – flavor!

There’s a lot of good choices out there – so you can still have fun even when you’re being healthy!

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