Ladies Who Launch

Why I Chose To Study Ayurveda

Earlier this year, I earned my Diploma in Ayurvedic Sciences. Wait, before you roll your eyes and click away dismissing this as another health fanatic blog, I'd like to tell you how Ayurveda is changing my life and assure you that this is not just another "New Age" or "yoga-nazi" voice.

I first experienced the benefits of Ayurveda when I traveled to India and stayed at an Ayurvedic Resort. I chose that type of vacation at the time because I was in dire need of a fresh start in my life - my job, personal life and physical body all needed some TLC. Physically, I suffered from chronic back pain, which, I typically treated with a cocktail or glass of wine at the end of the day. Yes, I exercised and went to yoga (good yoga studios on LA's Westside) and no, it never completely eradicated the pain.

After two weeks of eating freshly prepared Ayurvedic food and receiving medicated oil massages on my knee injury (chondromalacia patella) and aching back, I felt revived. The chondromalacia patella cleared up after 5 months of constant nagging pain that worsened over time and had been locking up at night. My back pain was markedly better. You might be thinking that anyone would feel great after two solid weeks of pampering and may be right. In any case, this turn around in how I felt caused me to be curious about what was in those massage oils and what was it about that "vata balancing" food that helped me. I took up the formal study of Ayurveda so that I could learn to make myself feel that good all of the time, not just while on vacation.

Two years and one diploma later, I am still learning and still implementing changes to my life. I'm not one for diving into to the ice cold sea. I put a half of a pinky toe in, then sit under the sun umbrella and think about why I should bother to put my foot in. I'd say I'm about hip deep at the moment. I want to share with you what my feet are experiencing down below the water's surface. Maybe you'll want to put a toe in, too.

Health and Wellness—A Smart Investment

Have you seen the cover article for the June issue of Smart Money magazine? Live Longer… and Healthier: Yes! $100,000 Can Add 10 Years To Your Life? It certainly caught my eye. Asa health writer and wellness coach, I was thrilled to see that people are investing in their health. I guess it’s a “pay now or pay later” approach. But, I must say, $100,000 is a lot of money. Is that a smart investment?  I’m certain that people can improve their health and wellness and maybe even prolong their lives with a much smaller financial investment.

The article begins by profiling a 55-year-old man who lives his life like it it’s an Iron Man event: biking, swimming and working out in his home gym. He watches his cholesterol carefully, making dietary changes to keep it under control. These are great lifestyle changes (on the zealous end of the spectrum, I admit), but he also has a $3000 executive physical once a year at the Cooper Clinic. 

Others profiled in this article exchange thousands, even tens of thousands of dollars for genetic tests that might reveal their risk of not-entirely preventable diseases such as Alzheimer’s Disease, memberships at high-end health resorts, truly personal trainers and chefs, and treatments such as Vitamin C infusions.

I think the majority of us want to live longer, especially if we can stay physically and mentally fit. Who wouldn’t want the added time to fit in what we don’t have time in our busy lives to do now? Vacations, travel, finally pursuing interests set aside, spending time with friends and family. But do we need to spend our life’s earning to do so?  I was cheered to see that one woman profiles, a farm wife, is making some easy, basic, inexpensive lifestyle changes that could add years to her life, following the advice of Drs Mehmet Oz and Michael Roizen, in their book, You: Staying Young, The Owner’s Manual for Extending Your Warranty. ($26.00)  By making simple changes like eating less, adding flax seeds to her diet and taking omega-3 capsules, exercising with handheld weights, and using her treadmill, this former champion oreo-eater has lost 120 pounds and now has great optimism that she will live well past 100 years.

Recent scientific articles tout the growing evidence for the value of lifestyle changes for preventing or delaying disease and increasing longevity. These changes can be made by through a variety of investments, including, time, energy, emotional commitment, strategic planning to actually make the healthy changes you set out to make actually happen, and yes, some reasonable financial investments for the rest of us who can’t afford the $100,000 Smart Money says it might take to add another ten years to our lives. Put on your $100 walking shoes and start walking to your 100^th birthday party. Pick out some beautiful produce at the farmer’s market; create your own home gym on a budget.

What are you willing and eager to spend on improving your health and wellness? There’s an investment plan for every budget. You just have to make the decision on how much you want to budget for your health.

I wish you well!

Beth

Beth Tansey Peller, RN, BS is a health writer and wellness coach certified by Wellcoaches Corporation. Beth focuses on helping women dealing with the multiple responsibilities of midlife amid the hormonal shifts of perimenopause to achieve long-desired positive changes in fitness, nutrition, stress management and overall wellness.

Beth offers affordable coaching services and e-booklets in her series, Make It Happen in Midlife!, as well as a range of individual and group coaching services for all budgets. You can find out more about Beth by visiting www.bewellwithbeth.com. Register to receive your free e-booklet, This Change Will Do You Good.

Well?

Well, I was going to write about weather and its impact on wellness because we’ve had some beautiful days lately, but when I read the New York Times last night, I had to make a shift in my plan. In addition to my favorite part of the newspaper, The Science Times, which is published on Tuesdays, I discovered a special section, Well, a collection of articles on what we might need to know about staying well as we age. As a wellness coach, I am always interested in what we can do to take better care of ourselves.

Don’t get me wrong, I believe that there is a place for medications, used appropriately. After working as a nurse in pediatric oncology and as a medical advertising copywriter and creative director, I’ve seen the benefits of pharmaceuticals. But, lifestyle changes are a huge part of the equation when seeking better health and wellness. An integrated approach is best, but not one where you think taking cholesterol-lowering medications is a license to eat with abandon, let’s say. Several articles in Well address the magical effects of positive, healthy lifestyle changes on different structures and organs of the body. I won’t review all of them, but the one about having a healthier heart speaks volumes.

In the Well piece on the heart, Eating Your Way to a Sturdy Heart, Tara Parker-Pope writes that “simple and even pleasurable changes in the foods you eat can rival medication in terms of the benefit to your heart”—an organ you’ll need for the rest of your life. She mentions that there is a lot of data to show that just a few small changes, including eating more fish, nuts, vegetables, and fiber, can make a huge difference in heart health. So, why aren’t people making those changes? Are you eating more of these foods lately?  If not, what steps could you take to move closer to that way of eating? When will you start? Speaking of steps, Gina Kolata’s Well article on exercise, More Than An Exercise In Vanity” focused on functional fitness, endurance and strength as key to aging well. If you happen to fall when you’re older, you do want to be able to get up. If exercise isn’t a regular part of your routine, how could you make that happen? What would happen if you don’t exercise?

Do you want to change your diet? A diet rich in fish-derived omega fatty acids can lower the risk of death by almost 25%. Send the grilled salmon right over here, please. She went on to mention that some studies show that a diet high in omega-3 fatty acids from fish, nuts and other sources can lower cardiovascular risk by 60%. Adding a salad to your day isn’t difficult these days, with the wide variety of bagged greens and produce available. I don’t know about you, but I want my heart to hold out for as long as possible.

Another enormous contributor to heart disease is smoking. The good news is that fewer people are smoking these days, helping to reduce the rate of cardiovascular disease.  Interestingly, as I finished reading Well and The Science Times section, I reached for the first section of the paper, and right on the top left was the headline, Cigarette Bill Treats Menthol With Leniency.  What’s that about, I wondered? It turns out that Congress wants to give the FDA the right to regulate tobacco for the first time, but menthol would be exempt from regulation. Lobbyists for the tobacco industry are protecting mentholated brands, which make up 25% of the $70 billion dollar industry, probably because these brands seem to help new smokers tolerate the taste of tobacco and likely encourage addiction. It seems that they are heavily marketed to African-Americans; about 75% of African Americans smoke mentholated brands, a fact I didn’t know before reading this article. But, because of the way our legislative system works, the exemption for menthol must be tolerated in order to pass the larger issue of tobacco regulation. This is very unfortunate, as African-Americans, who are generally under served medically in this country are often diagnosed late when they develop lung cancer, which places them at a distinct treatment disadvantage.

I’m not sure that regulating tobacco is the answer, as it seems there is infighting within the industry, with some, such as Philip Morris, supporting regulation and others not. This may give cigarette makers the ability to say that the FDA has approved their brands as less harmful. Is that a benefit?  I guess that’s in line with how the FDA operates, approving certain drugs that are less harmful than others…  My personal preference would be to engage tobacco industry executives and workers in purposeful work other than making cigarettes, which would eliminate a major source of many medical conditions (not just lung cancer) and out-of-control health care costs.

Let’s turn the page to Tuesday’s obituaries, where I came upon the life of Murray Jarvik, uncle of Dr. Robert Jarvik, who developed the first artificial heart implanted into a human. Murray Jarvik was a psychopharmacologist who contributed to development of the first nicotine patch.  The quote chosen to close his obituary, words he wrote in 1977, is telling:  “It is strange that people should go to such lengths to burn and then inhale some vegetable matter. We must find out what is rewarding about it."

So, eating our vegetables is better for us than smoking them, but grilling and eating fish is good, too. And, it’s better to never start smoking.  What healthy lifestyle changes will you make—or think about making—today? You can find more ideas on www.nytimes.com/wellguide. I wish you well.

Beth Tansey Peller, RN, BS is a health writer and wellness coach certified by Wellcoaches Corporation. Beth focuses on helping women dealing with the multiple responsibilities of midlife amid the hormonal shifts of perimenopause to achieve long-desired positive changes in fitness, nutrition, stress management and overall wellness.Beth offers affordable e-booklets in her series, Make It Happen in Midlife!, as well as a range of individual and group coaching services. You can find out more about Beth by visiting www.bewellwithbeth.com. Register to receive your free e-booklet, This Change Will Do You Good.

 

 

 

 

Being Well Is Not The Absence Of Illness

From Felice Rhiannon of the Los Angeles Incubator.

Every day we automatically assess our well-being. Does my back ache? Did I catch a cold from my office-mate? Has yesterday’s computer headache dissipated? How are my hamstrings today?

Most of us, most of the time, can easily respond to those questions. But many people know their illness will not go away with an ibuprofen or a visit to the chiropractor or acupuncturist. They’ve seen all the wonderful healers, and countless doctors. They live with invisible illness or chronic conditions that won’t go away. And lots of them are well.

How can that be? If you’ve got an illness, invisible or not, how can you be well at the same time? Easy. Wellness is not synonymous with the absence of illness. Wellness is synonymous with manifesting our being-ness and manifesting it well.

Being well is about the quality of how we are, not the state of our body. To be well is to live life to the fullest extent possible, whatever that extent might be. It is to be in the present moment, rather than living as if the past or future were present now. We might ask ourselves is “How well am I being, right here, right now?”

 

Being well is about uncovering our true self. That self does not change when we’re ill. However, when we are in dis-ease we are separated from our true self, whether ill or not. Dis-ease is not the same as living with an illness. Being well is the first step to being our self.

Being well demands rigorous work, internal work. Finding the willingness to look inside, to see all the wonders and all the ugliness, is not always easy. Nor is it always a pleasant task to deal with what lies within. But, oh, how it changes our ability to be and to be well. While actually living in the present we relax into whatever we are creating. We focus fully on the moment, whether we are working or making love, taking a stroll on the shore or sitting in grid-lock.

Being well creates joy, even in a body that might not function optimally. We have equated well-being with the results of blood tests, MRIs, electrocardiograms and blood pressure readings. While these indicators give us valuable information, they are not a measure of how well we are. Joy at seeing a child light up with wonder, or hearing bird song, or loving for its own sake are hallmarks of well- being. Our ability to respond with an openhearted caring tells us we are well.

Having lived an entire year lying in bed or on the couch, I marked the beginning of my wellness not from the first yoga pose I joyfully practiced, but from the moment I stopped thinking about my condition and truly listened to another person. I knew I was well again though it took another six months to become physically able.

While I was ill I counted it a good day when I washed the dishes. On a bad day I crawled to the restroom. Somewhere, in the stillness of my mind, a small voice spoke to me and told me I could be well exactly as I was. I smiled and the healing began. While I was ill I learned some things about being well.

 

• Sing, chant or listen to music daily

• Say “I love you” at least once a day, to yourself or someone else

• Move your body as much and as often as you can

• Eat delicious food

• Laugh as much and as often as you can

• Love the little ones inside

• Play as much and as often as you can

• Listen to your still, small voice every day

• Do what it tells you 

It was a glorious day when my inner wellness took me to a spotless tattoo parlor to have my nose pierced! After all the cleansing and twirling I inserted a diamond. Now, every time I look in the mirror I see it sparkle and remember to be well in each moment. It is the only time I have.

Women Entrepreneurs Keep A Close Eye On Candidates' Health Care Proposal

By Jen Schonborn, www.ladieswholaunch.com

Katie McCaskey, owner of graphic design company Bee Cre8tive, has what she likes to call "CYF" health insurance--as in, "Cross Your Fingers." It was a great plan for Katie. As she explains, "The most serious medical situation in our household thus far was on a trip to Cincinnati, when my boyfriend was bitten by a police-mounted horse."

But we all know what happens eventually with the CYF plan. In Katie's case, her luck ran out when she suddenly lost her vision. And while her condition ended up being temporary, her trip to the emergency clinic left her with a daunting pile of out-of-pocket medical bills.

Katie's story, of course, isn't unique--we all know someone like her. Which is why it's perhaps not surprising that, in a survey of Ladies Who Launch members, 93 percent of respondents said that they believe there is a health-care crisis in this country. And 84 percent of our members said they're paying attention to the presidential candidates' stances on health care because of it.

Hillary Clinton, Barack Obama, and John McCain may want to take note of what these entrepreneurs have to say on this issue, given that 99.7 percent of all employers in the U.S. are small businesses, according to the U.S. Small Business Administration, and that women are starting businesses in this country at twice the rate of men, according to the Center for Women's Business Research. Many of these women are the employers that workers turn to in hopes of getting health insurance--but our survey showed that 76 percent of respondents don't provide coverage to their employees, primarily due to the prohibitive cost. Fourteen percent don't even have insurance for themselves.

"Working in the spa industry over the last 10 years I have been offered health care once. Once!" says Sarah Russell, owner of the Simply Esthetics spa in Cleveland. "When I started my business, health care was a non-issue for me. After all, other salons and spas didn't offer it. But now that I approach 31 my relaxed attitude about health insurance has tightened up a bit and I no longer feel safe without it. I am closely watching the candidates and my vote will in part be determined by the health-care issues."

86 percent of respondents feel that the process of finding health insurance is either difficult or impossible. No wonder, then, that 47 percent believe that a new government policy on health care might help their business. It might even help them grow -- 25 percent said that the cost of health insurance has prevented them from either hiring more people or has forced them to hire only freelancers whom they don't have to insure.

"I'm mad at the health-care industry right now," says Leslie Jacobs, professional organizer and creator of Les Mess Organizing Cards. "I could quit my full-time job and work at something I love called my own business if I had access to the quality health care I receive at my full-time job." Leslie isn't alone: 45 percent of our members who would like to start their own businesses stay at their old corporate jobs just for the insurance.

Many other women end up having to depend on the men in their lives for health-care coverage. Thirty-one percent of the women we surveyed who do have insurance are covered through their husbands. Others can only wish for such an arrangement.

"Health insurance has forced me to request a shotgun wedding of my fiance, who is insured with the Directors Guild of America," says Katie Hellmuth, a Web site and accessories designer in New York. "My fiance politely declined my request to visit the justice of the peace, and my mother almost fainted."

So come November, if a candidate with a proposal for sweeping change in the health-care industry is voted in, perhaps we'll see a lot more ladies launching, and more jobs that come with full benefits. But perhaps most importantly--fewer swooning mothers.

Making Wellness And Self-Care A Priority

As we move into Women's History Month, we get great information from  New York Incubator member Yolanda Smith.  You can find her at her website, Self Care Just For Me and her email is Holisticself–care@ix.netcom.com

As women we are excellent care providers, we are dedicated, committed, compassionate, determined, and conscientious while giving care to our friends, family, children, colleagues, significant others but find it extremely difficult to give the same loving unconditional care to ourselves. Women often take care of the needs of others at their own expense. We are constantly putting the oxygen mask on others while leaving ourselves deprived of vital energy thereby not having enough energy to holistically care for ourselves – mind – body & soul/spirit. It is considered altruistic when caring for others and selfish when taking care of you first. 

I was forced to make a decision to start taking better care of myself when my mind body & spirit “Stopped Me” and said “I cannot allow you to continue this day”.  It was August 6, 2004 when my life all changed in a flash!  While teaching a Critical Thinking Workshop with 25 nurses and role playing – I became acutely confused, disoriented with a subsequent loss of memory. I was emergently hospitalized at the facility I was lecturing. After four days of extensive neurological testing, laboratory work, medication therapy and sleep – I was diagnosed with sensory overload. All the testing results were negative. While growing my first business (YGS Medical–Legal Consulting) – I did not have balance in my life. I was working 15-hours days – six days per week. I focused my attention on fulfilling the needs of others and running my successful business – ultimately losing my identity to my business. I did not practice self–care activities nor nurture – cherish & love myself first.

 

 

Feeling Stuck Ladies? Take Action!

How to jumpstart your energy and creativity in the middle of the winter grays.

By Coach Joelle Prochera, professional life coach and fellow launcher!  To hear more from Coach Joelle subscribe to the Livloud! Newsletter or read the coach joelle blog.   

Hello ladies!

The shorter days, encroaching darkness, and cold invite us to rest, to wrap ourselves in blankets and read books with cats in our lap, to watch tv and to hibernate.   In many ways this can be a welcome reprieve and as with everything, life comes in cycles as much as the seasons, so there is nothing wrong with this quiet time. 

With that being said, for us launchers, being quiet is only fun for so long before we are just itching to see some movement.  A new contract, a new insight, some small success…. Anything!  Sometimes quiet can be too quiet, and life can feel a little stagnant, especially for those of us up here in the north. This is why I wanted to write to you today about how to get an energy and creativity boost when things just don’t seem to be moving the way you are used to.

1) Get out of the house!

Ladies, one of the beautiful things about creating a life and business that you love is that for many of you, you get to choose your environment.  I know for me one of my favorite things about being self employed is that the typical day’s attire is a jogging suite and fuzzy slippers.  The challenge is that when we can run our businesses over the phone and the internet there can sometimes be a distancing from the world. 

Do some work at the local coffee shop or coordinate with a friend to share office space a couple of times a week.  For those of you in cold climates, visit the tropical house at the zoo or a hotel with an indoor garden.  Just getting out and getting a change of scenery and being out in the world can spur renewed motivation and a fresh point of view.

2) Learn something… anything!

I have noticed that when you are feeling stuck, lost or uninspired one of the best things you can do is to expose yourself to something new.  Is there a tele-seminar you can listen to on your lunch…a guest speaker coming to town …a special interest class you could take….or maybe a book that you have been meaning to read? 

The beautiful thing about our well designed minds is that they will take any new information and put it to work in your life.  I find it amazing how attending a riding lesson suddenly spurs an article I need to write or how listening to a speaker about architecture can create new inspiration about the way I want to structure my business.  Don’t think too much about it, just open your email or the local paper and ask yourself, “where can I learn something new today?” and run with it.  You may be surprised by what comes up.

3) Get with your girls!

We have all heard of the emotional and even physical benefits of being with our girlfriends.  I have found that few things get me more inspired than a little wine, some chocolate and good friends.   Invite a girlfriend out to lunch.  Start a mastermind group.  Attend your local Ladies Who Launch monthly meetings.  Creating this space to talk and share company is one of the greatest joys there is and it is always sure to lead you to some new action or inspiration.

4) Take action!

Whether you have the winter blues or a creativity block, inspiration and energy are just moments away.  Action, any action will move you forward.  Get a change of scenery, expose yourself to something new, or share the comfort of friends, it is inevitable that something new will present itself, something new that will lead you to a next step and then another and next thing you know you are well on your way to furthering your dreams and living and working inside a life that you love.

Carpe Diem ladies!

Coach Joelle

SHARE YOUR SELF IN THE COMMENTS BELOW: Do you have a special way that you get your juices flowing?  Share your brilliance with the ladies in the comments below.

DO YOU HAVE A QUESTION FOR COACH JOELLE?:  I am looking for the opportunity to fully serve each of you on your personal adventure.  If you have a life or business challenge that you would like a coaching perspective on, please share your comments below or email me at [email protected].

Make your life a work of art, a joyful dance, a grand adventure!

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Fitness Trends for 2008

By Sahar Aker, FatFighterTV.com - Fitness. Food. Fun.

When it comes to exercise, I like to try new things and mix it up so I don’t get bored. And as the new year gets underway, it looks like there will be plenty of interesting choices to get us all moving. From Latin dancing to water aerobics, the American Council on Exercise (ACE) predicts 2008 will be filled with fitness that focuses on fun.

Here is ACE’s list of the top 10 fitness trends for 2008:

1. Out of the Box Workouts – Gyms are not for everyone. The popularity of TV shows like Dancing With The Stars has dance studios popping up across the country. Hip hop, ballroom, Latin and country line dancing combine high energy music with unique moves that let you get your groove on as you get fit. Outdoor boot camps are also getting more popular. And local boxing clubs have classes filled with people of all ages. These fun activities can make you forget you are really exercising.

2. Body Weight and Equipment-Free Workouts – Equipment can intimidate some people. Others want to add options and flexibility to their workouts. These full-body exercises focus on movement patterns, repetitions, and Plyometrics to target multiple muscle groups. They are perfect for traveling - you don’t need any equipment so you can do them anywhere.

3. Event or Sports-Specific Programming – Millions of Americans participate in charity runs and walks every year, and even train for months to get ready. For many people it is a great social event and a chance to help their favorite charity. Health clubs are offering training for surfboarding, golf, football, etc. and at the same time helping members build the strength, endurance, and stamina they need for real-life activities and sports.

4. Boomer Fitness Focus – The 50+ age group is redefining our expectations about age, vitality, and the importance of physical activity as we get older. For the aging population, regular exercise is critical in keeping the body limber, injury-free, and more youthful. The nonprofit group, AARP, launched a major fitness initiative in September of 2007 aimed at providing a wide range of affordable fitness services to its 39 million members.

5. Focused Express Workouts– These are group classes lasting 30 minutes or less that focus on one element of fitness or training a specific part of the body - for example, core training, upper-body strength, balance and agility, aerobics/fat burning. You can target a specific goal with little time commitment. Many gyms piggy-back these classes so you can go to two in a row.

6. Total Wellness Programming – More and more people will focus on injury and disease prevention and understanding how food, exercise, weight and a healthier mindset must interact for the body to have balance and total wellness. Maintaining a healthy mind and body from the inside with less focus on physical appearance is steadily becoming a new ideal.

7. Hybrid Programming – Fusion of mind-body techniques like breath work and meditation into traditional exercise continues to be popular. Workouts like Spin-Yoga and Pilates Fusion combine strength, flexibility and endurance - an all-in-one exercise experience.

8. Personal Training - 93% of ACE fitness professionals surveyed say personal training will be more accessible in 2008. Consumers are demanding competent personal trainers to offer them expert guidance and motivation. Many clients view it as a wise investment in their long-term health.

9. Technology-Based Workouts - Consumers are downloading exercise programs that feature illustrations and/or video to their iPods, PDAs etc. And advances in technology makes it possible to more precisely measure your performance and keep track of your results. This helps improve weight management.

10. Functional Strength Training – Whether it’s walking, hiking or lifting weights, you need functional strength. More people will be looking for workout programs to help improve their endurance, balance, and coordination. This will in turn help them more safely and effectively perform their daily living activities, work-related tasks, and recreational or sports-specific exercises. Health clubs and trainers offer functional training programs and classes for virtually all levels and types of participants.

I definitely like the focus on fun in the 2008 predictions. Sounds like my kind of workout!

Change ONE Thing: Fill up on fiber

By Sahar Aker, FatFighterTV.com/blog - Fitness. Food. Fun

As I continue to detox from all the calories I had over the holidays, I am getting back to my healthy eating routine which includes lots of fiber. It takes some effort to get enough, but it's definitely worth it. Fiber helps with digestion and adds bulk to your diet which can help control your weight. It can also help to prevent heart disease and some cancers, as well as help control diabetes.

Fiber fan, June Lehmann, is a believer. She switched to whole wheat bread, eats fiber at every meal, and has one more strategy.

"I try to eat nuts before a meal - before lunch and dinner - because they do say that will curb your appetite," explains Lehmann.

Fiber may help you lose weight because you will feel fuller longer. The Institute of Medicine recommends you get between 21-38 grams a day, depending on your age and gender. Basically, you should have 14 grams of fiber for every 1,000 calories you have each day.

Here are 10 tips to help you boost your fiber intake:

• Eat lots of fruits and veggies
• Choose brown rice over white
• Eat whole grain pasta, bread, and cereal
• Sprinkle granola on yogurt
• Add beans to soups
• Top cereal with fruit or nuts
• Add bran or oatmeal to casseroles
• Use ground flaxseeds in baked goods
• Choose whole fruit more often than juice
• Substitute legumes for meat in chili and soups

If you really want to keep track of how much you're getting, try writing down what you eat along with the fiber content. That's always an eye opener for me. You may be surprised to find you need to add much more fiber to your diet. The average American only gets 15 grams a day.

See the video here