“You can enjoy the sun and get fit at the same time,” says Karin Muskopf, senior product manager, MSN division of Microsoft. “And it’s easy to get the same results without the added cost of a gym. With MSN you can create a training program tailored just for you that doesn’t cost an arm and a leg — though they may be sore when you are done.”

The key to losing weight — and keeping it off — is to find the exercise and meal plan that fits your personality and lifestyle. For help, try these top tools and tips from MSN Health & Fitness at health.msn.com.

* Train by Type: Tone up and trim down anywhere. Why wait in line at the gym when you can get the same results online? Train by Type is an interactive feature that creates a personalized workout for your activity level and personality type. All you have to do is take a short quiz and you are presented with a series of six workout videos, motivational articles and tips tailored for your type. Whatever you are looking to firm, you can find a video for it online.

* Weight Loss Calculators. Three calculators that can help assess current body shape and how long it will take to reach a healthy weight-loss goal. The tools include a body mass index calculator, a metabolic calculator and a weight-loss calculator.

* Fit Zone. An interactive body map that helps find the right exercise for toning specific muscles. It can be used by anyone, from beginning to advanced exercisers, providing detailed, visual instructions for 128 exercises, as well as 25 end-to-end workouts.

* My Wellness Center. A free, personalized online wellness tool that helps set weight-loss and fitness goals. People are able to easily track their daily progress and create custom meal and exercise plans unique to their interest and goals. Wellness Center gives everyone access to the tools of a professional trainer, without the cost.

* Interactive Health Screening Tool: Measures your health history, asking you questions regarding your age, gender, cholesterol, lifestyle, etc. It creates a printable list of screening tests you may need. This makes it easy to take to your doctor to see what screenings are best for you and how often you may need them.

By combing technology as your trainer with the below tips, you will be feeling energized for summer in no time flat.

* Track your progress. By knowing where you are starting from, you can plan where you want to go. Set a workout routine and keep a journal to track your fitness progress — including training time, exercises performed, weight loss and food intake. Review the journal on a weekly basis to ensure you are on the right track. If you are slipping into old habits in one particular area, readjust and try again. By monitoring your progress, you will be able to maintain you motivation.

* Go outdoors. Research shows that taking your workout outside can rev up the intensity without making it feel more difficult. Avoid slipping into slow-paced walks — instead, walk fast and insert sprints into the long walk. Also, don’t jog the entire workout, instead vary the intensity. Focus on something ahead and sprint towards it, then run or walk at a slower pace, then sprint again.

* Pay attention to portions. It’s simple — when the amount of calories you consume matches the amount of calories you expend, your body weight is maintained. Consume fewer calories than you burn and you’ll shed pounds. The best tip for maintaining portion control is to serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you’ll eat and go for seconds, if really necessary.

For additional tips and tricks on using technology as a trainer, check out MSN Health & Fitness.

Courtesy of ARAcontent

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The 2008 Physical Activity Guidelines for Americans released by HHS states that adults can gain substantial health benefits from physical activity by doing two hours and 30 minutes (150 minutes) a week of moderate-intensity aerobic physical activity coupled with strength training activities. A review by the American College of Sports Medicine states that a greater level of activity is needed to prevent weight gain, produce weight loss, or maintain a weight loss. Maintenance of a weight loss takes the most activity — 250 minutes a week. Starting slow and maintaining motivation are key to staying active for the long term. A great way to get started is to join a walking team and set a goal such as walking a 5K. The camaraderie and team spirit will help you stay motivated and keep you on track.

To boost your weight-loss efforts, Weight Watchers has engaged the Active Network, a leading online community that promotes exercise, to help encourage the importance of physical activity and support efforts to get more active. Active.com trainer Jenny Hadfield suggests the following tips to start moving more:

Go for the goal
Whether it’s to walk in a 5K, or simply set up a course in the neighborhood to walk with friends, set a tangible goal. Write that goal on paper and mark a date to reach it to stay accountable. Keep in mind that trainers estimate it takes an average of three weeks to form a new habit and eight weeks to prepare for a 5K (3.1 miles).

Evolution versus revolution
Evolve into a fitness routine; don’t give your body a reason to revolt. Start where you are instead of where you want to be to prevent injury or burn out. To determine your level of activity, get a pedometer and see how many steps you take in a day. Each week, try to increase the number of steps by 500 to 1,000 with a long-term goal of walking 10,000 steps per day.

Switch to manual
Bypassing everyday conveniences can help a person move more. Take the stairs. Climb the escalator. Keep your car parked at a large strip mall and trek from store to store. Walk to your coworker’s office instead of calling or e-mailing them. These small changes can add up to big results.

Get fit with friends and family
Gather a group of friends and set a time to walk or run each week. The commitment provides a built-in source of accountability and can make it more fun. Make activity a family event as well, by adding a sense of variety and adventure on the weekends. Whether it’s organizing a hike with your spouse or a treasure hunt with the kids, getting the buy-in from family with help you reach your goal.

Fitness checking account
Think of the food you eat as money spent, and the activity burned as a deposit, similar to a checking account. For those with busy schedules challenged to find a slot of 30 minutes to exercise, break it up throughout the day. Ten minutes at lunch walking the parking lot; 10 minutes power shopping at the grocery store; and adding 10 minutes to the walk to get the mail. Just like money, whether it’s one big deposit or three small deposits, all denominations add up. If you’re following the Weight Watchers program, adding up activity POINTS values can translate into extra POINTS values for food.

Visit a Weight Watchers meeting for additional support. To find a meeting location near you visit www.weightwatchers.comor call (800) 651-6000.

Courtesy of ARAcontent

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At some point during the day — and often, multiple points — most people crave a snack. It’s easy to grab a snack that’s gratifying but high in fat, calories, cholesterol or sodium — and low on nutritional value.

The desire for healthy snacks (or at least less unhealthy snacks) is not a new one. What is new, however, is the emerging mindset that packing more for the punch, or doing more with less, can allow people to have their snacks and eat them, too. With a few lifestyle adjustments, the 3 p.m. snack — or the mid-morning or late night snack, for that matter — can continue.

Get Dense

To gain more from your snacking experience, go for nutrient-dense snacks that are enhanced with a greater amount of better-for-you ingredients. If you have an extra apple or some celery stalks on hand, take advantage of built-in nutrients and pull them out of the refrigerator.

If you are in the mood for a bag of munchies to satisfy your cravings, remember that today’s bagged snacks come in a wide range of better-for-you varieties. Snyder’s of Hanover, for instance, offers products like multigrain pretzels, chips, and puffs, and recently developed a dedicated EatSmart line of better-for-you snacks that fall into the nutrient-dense category.

Indeed, beyond traditional salty snacks made with whole grains, many bagged snacks today are made with non-traditional snack food ingredients. You can actually increase your intake of vegetables with products like vegetable-based crisps. EatSmart Veggie Crisps and Soy Crisps, for example, are made from real potatoes, tomatoes, spinach and soy.

Make Bold Choices

Nutritionists and foodies alike can attest to the fact that eating more flavorful food lends a certain satisfaction to the eating experience. Those who eat boldly flavored snacks may be less likely to over-consume and can take their time to enjoy how the food tastes.

Recognizing that bold flavors enhance the eating experience, manufacturers are responding with more intense and gourmet flavor profiles for snacks, such as pesto, parmesan, chipotle peppers and fire-roasted tomatoes, among many others.

A quick glance at a supermarket shelf in the snacking section supports the notion that consumers are seeking more unique flavors for snacks. Even the most popular chips come in a broader range of flavors beyond traditional cheese, ranch or sour cream and onion, while crackers are also topped with everything from cracked black pepper to bits of rosemary. Snyder’s EatSmart All Natural CheddAirs and Veggie Crisps include a variety of bold flavors you’re sure to enjoy.

Go Natural

For those looking to maximize their snacking experience, all-natural snacks offer an added benefit of “clean” labels, namely, with fewer preservatives and artificial ingredients. Again, supermarkets and restaurants are offering more natural and organic products, in response to growing customer demand.

Looking for “all natural” or “organic” wording on packaged snacks and taking a few seconds to read the label is an assurance that what goes into snacks doesn’t have to be unpronounceable.

Realize that Size Matters

Mindless eating, particularly snacking with little thought of controlling intake, is where a lot of people get into trouble. It may not seem like it when we’re eating while working, texting or watching TV, but it’s very quick and easy to overdo it.

To make it easier on consumers, snack food providers continue to introduce portion-controlled packaging, through 100-calorie packs and snack size products. Those items, ranging from chips to pretzels to snack cakes, are specifically designed to help people keep track of their snacking and stick to a pre-planned intake.

Pretty soon there won’t be an excuse not to snack, given all of the available options. Better-for-you snacking fits into just about any lifestyle – and, in turn, can help ensure a better fit into that swimsuit.

For more information on Snyder’s of Hanover full line of “Better-for-you” snacks, call (800) 233-7125 or visit the company Web site, www.snydersofhanover.com.

Courtesy of ARAcontent

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Many overweight individuals try to lose those extra pounds on their own, instead of finding help that can teach them how to get and stay healthy. Interestingly, recent studies show that not only does the likelihood of being overweight increase among friends and family members, but also the opposite holds true.

When people joined a group based weight-loss program with friends and family, they lost more weight and kept it off better than those who joined the same program alone, according to research published in the Journal of Consulting Clinical Psychology.

“Obesity isn’t a problem that occurs in a vacuum,” says Karen Miller-Kovach, chief scientific officer of Weight Watchers International. “It should be no surprise, then, that the solution also doesn’t occur in one either.”

Whether simply working to lose weight and exercising with a friend, or attending group meetings through an organized weight loss program, people find better success with support, studies show. Witness the Weight Watchers phenomenon: those who attend meetings lose, on average, three times more weight than those who try to lose weight on their own, according to research published in the Journal of the American Medical Association.

Still not convinced that group support will work for you? Consider these tips when evaluating a weight loss support group.

* Look for a group that offers nonjudgmental support. “Few of us respond well to pressure and embarrassment,” says Liz Josefsberg, Weight Watchers Leader. Find a group, like Weight Watchers, where your progress is praised but not necessarily shared – unless you want it to be. “No one shouts out your weight or shares it with anyone but you,” Josefsberg says. “And if you don’t want to know it, we won’t tell you either. We’ll note it in the computer for later so you can track your progress.”

* Seek a setting where the emphasis is on total health and how your progress makes you feel, rather than on the numbers. Most of us have enough stressful goals to achieve at work and home; a weight loss goal should be something that makes you feel positive, not stressed. A gathering where you are able – but not required – to speak up and share will create a supportive, positive and stress-free experience.

* Both sexes need – and succeed with – support. Weight isn’t just a woman’s issue; both sexes struggle with obesity and the health ramifications of excess weight. Cardiovascular disease, which includes weight-related problems like heart disease, hypertension and stroke, is the number one killer of women, according to the American Heart Association. Losing 10 percent of your body weight is not only the first big step toward your ultimate goal weight, but it can also reduce your risk for many diseases and increase your self-esteem.

* Programs that advocate a specific quick-fix diet may be successful for some people for a period of time, but are difficult to sustain in the long run. Seek a weight loss program that emphasizes healthful variety and portion control, rather than a restrictive diet that may make you feel deprived. This allows you to fit your weight loss program into real life, including special occasions like birthdays, weddings and get-togethers.

* Meetings should be dynamic, diverse and fun. For example, Weight Watchers meetings not only include weigh-ins, but information on a weekly weight-loss topic, as well as support, tips, strategies from others sharing your weight loss journey.

* It is helpful if group leaders have gone through the program themselves and successfully lost weight as a result. “You wouldn’t take your car to a mechanic who’d never driven one,” says Josefsberg. “You’ll benefit more practically and emotionally from guidance delivered by someone who’s successfully lost weight following the same program you’re following.”

* Look for a weight loss program incorporating support that fits conveniently into your life. Most of us find weight loss challenging enough without compounding the difficulty. Programs like Weight Watchers now offer many meeting sites and online tools to help you stay on track between meetings.

You can find a Weight Watchers meeting by logging on to www.weightwatchers.com, or by calling (800) 651-6000.

Courtesy of ARAcontent

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The results would be life-altering, predicts Joe Dillon, an inspirational speaker and fitness expert who has coached Fortune 500 CEOs, billionaires, health care professionals, record-holding athletes, and the U.S Navy and Marine Corps. At 63 years old with just 7 percent body fat, Dillon walks his talk.

“Health and fitness are attainable at any age, no matter how busy you are,” says Sandy Terrien, Dillon’s business partner and a nationally recognized speaker and certified personal trainer and fitness consultant.

“Improving our health – and in direct correlation, our lives – is a prime objective for many of us,” Dillon says. “Occasional diets and sporadic exercise, fads or ignoring the problem, won’t get the job done. What’s needed is a whole-life approach.”

If you’re considering taking steps to alter your health and change your life, evaluate any fitness plan on the following points, Dillon advises:

Sustainability

“There’s no quick fix,” Dillon says. “We live and teach a sustainable lifestyle.” That means your fitness and nutritional plan should not only be something you can live with, but should benefit and involve those around you as well. “There’s no value in a regimen you can’t follow or that leaves your loved ones behind. Your lifestyle change should also work to make your world a better, healthier place for you and your loved ones.”

Safety

Is your fitness plan safe for your current level of health and your lifestyle? “As the Greek physician Hippocrates said, ‘First do no harm,’ ” Dillon notes. A truly healthy lifestyle is one that is safe. Fad diets, overly aggressive exercise plans and supplements of questionable value are unsafe tactics ultimately doomed to failure.

Scientific

Is your new plan based on consensus science and the most current research available? Programs like The Joe Dillon Difference, that are based on empirical research and proven science, provide maximum opportunity for success and also allow flexibility to evolve as new information becomes available. Apply empirical principles to your own progress, as well with an annual blood test and physical to measure and substantiate your results.

Simplicity

“We all have busy lives,” Terrien says. “We believe a healthy lifestyle should be simple and practical enough to work in the real world.” Complicated systems and unrealistic goals make it harder to achieve life-changing results.

Responsibility

While support groups associated with some diet and lifestyle plans can have value, ultimately the self-improvement buck stops with you and you alone, Dillon says. “Your health is your choice. Actions, like the food you put in your mouth, have consequences.” Your health improvement plan should emphasize personal responsibility.

To learn more about Joe Dillon and his empowering weight-loss and health-improvement techniques, visit www.TheJoeDillonDifference.com. On Dillon’s Web site, you’ll find a wealth of information on how to successfully take control of your health, weight and life, as well as an online store of supplements and tools. Members also have access to Dillon’s acclaimed video coaching series through the Web site.

Courtesy of ARAcontent

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Fitness nutrition is important to the general public.  Almost everyone could improve their diets with better nutritional choices.  Many people do not eat the grains, fruits and vegetables that are necessary to optimum health.  Too many people probably eat junk food because they are busy or they prefer the taste.  Everyone can benefit from the advice of someone who is knowledgeable about fitness nutrition.  Those individuals who follow the advice of the experts will look and feel better.

Fitness Nutrition Can Bring Specific Improvements

Fitness nutrition can be very helpful to people who want to gain or lose weight.  Believe it or not, there are some people who are too lean, and these people often have a difficult time gaining weight.  Other people constantly struggle to keep the pounds off.  Experts in fitness nutrition should be able to help all of these people.  They will probably recommend a specific diet or at least additions or subtractions from the current diet of the client.  Most people who listen to the experts will succeed toward their goals.  There are stories of people who lost more than a hundred pounds.  The before and after pictures are amazing.  Most of these people combine good nutrition with appropriate exercise for the best results.

Bodybuilders are usually very knowledgeable about fitness nutrition.  Some of these people work closely with the experts on fitness nutrition.  They want their muscles to be perfectly toned so they will look great during a competition.  Some of these people add to their normal diets so they can build muscle.  Others use specially prepared nutritional food that is designed to help people build up their muscles.  At the gym, bodybuilders are usually quite distinguishable from the rest of the people.  They have beautifully toned bodies with well defined muscles.  They usually display many muscles that other people have only read about during an anatomy class.

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With all of the gimmicks out there trying to help or make a profit off of our countries weight problem and image issues, there is no wonder that so many people are rushing to the gyms and clubs, such as ballys total fitness. For a pretty standard membership fee, their clients can have access to a wide variety of equipment and classes in order to lose those unwanted pounds. And it seems that ballys total fitness is always running some sort of special or discount so if you pay attention long enough, you may be able to get a better price on the membership.

What Ballys Total Fitness Offers

The ballys total fitness company has been offering so much more t hen any other clubs or gyms. They not only offer up memberships to the ballys total fitness center, but they are also always releasing another item on their line of ballys total fitness products. There are workout tapes and different exercise equipment that can be bought and used. These products are an excellent way to bring the gym home with you or if you cannot join one of their gyms, you can still get a little taste of the ballys total fitness brand.

And let’s not forget popularity, as being a member of the best gym, seems to make people think that they will receive a better workout and they will get fit a lot quicker then by doing it alone. And while those who attend a ballys total fitness center may be on to something, it has nothing to do with the gym itself but the person’s drive to be there and to make them a success. Either way, it is best for everyone to make their own personal opinion of ballys total fitness and what they have to offer, as there is something out there for everyone. Now, if just more of the nation would focus on getting in shape, we would have a lot less problems.

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However, women need to be cautious as they start a fitness program, because as many studies indicate, a woman’s biomechanics make her more vulnerable than men to certain conditions such as a variety of knee problems, ankle sprains and Carpal Tunnel Syndrome. According to physical therapist Megan Barclay, this increased vulnerability is exacerbated in overweight women because for every extra 10 pounds a woman carries on her bone structure, the force on her knees increases by 30 to 60 pounds per step. So, it is important to consider the following tips to prevent injury and keep your weight lose on the right track:

1.) Discuss with your doctor: Before beginning any new fitness routine, it’s imperative to speak with a physician. Barclay suggests, “it’s a good idea to have your doctor take readings of your heart rate, blood pressure and other vital statistics to not only get a benchmark, but also determine what types of exercises are safe for you to do.” Once this is established, the physician can help design a personalized plan that allows for incremental increases in intensity. “The doctor may also recommend working with a professional, like a physical therapist or certified personal trainer to make sure risk-free habits are established,” says Barclay.

2.) Get Ultra Support: Not surprisingly, overweight women tend to experience a higher incidence of mechanical knee problems and are four times more likely to have osteoarthritis of the knee. “It’s important for overweight women to have proper knee support while they are working out to help prevent injury,” says Barclay. She recommends Wellgate for Women’s new Queen Sized Ultra Knee Support, which is the first and only over-the-counter knee brace made to fit plus-size women weighing more than 160 pounds. “Now women can get the support they need from a knee brace that fits them properly, is made of a soft, breathable fabric and even comes with a patent-pending control top,” she says. The Wellgate for Women brace, which is only $13.99, is available at most mass market retailers such as Kmart and Wal-Mart and fits women sizes 16 – 3XL.

3.) Baby steps: The most common mistake made when beginning an exercise regimen is overdoing it. Luckily, one of the most effective exercises for starting down the path to fitness is also one of the simplest — walking. “Walking is low-impact so it won’t strain knees or joints. It also helps strengthen your heart and lungs and improves circulation,” says Barclay. “Start today and work your way up to 30 to 60 minutes of relatively vigorous walking, three to five times a week.” Taking a different route each day can help to keep this workout new and exciting.

4.) Make it mental: “Don’t forget that your mind is a muscle, too,” says Barclay. “Keeping your mind healthy and focused and your self-esteem high is just as important as keeping the rest of the body in shape.” Find a workout buddy, enlist your spouse or take along the dog — anything to motivate you mentally will help you stay on track with your new program.

Achieving health, fitness and weight-loss goals may seem harder for those with more weight to lose, but small steps now can help build momentum for the rest of the year and prevent larger health problems down the line.

Courtesy of ARAcontent

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Awareness of sugar’s caloric impact has fueled demands for sweeping reforms – including the recent trend of removing regular soda and sugary fruit juices from school vending machines. For health-conscious consumers looking to cut calories, reducing their sugar consumption can be a good start. Just one level teaspoon of sugar contains about 15 calories.

Unfortunately, concerns over the long-term health impact of non-sugar sweeteners have kept some consumers from replacing the added sugar in their diet with healthier alternatives. “Controlling calorie consumption is critical to weight maintenance,” says Chef Stephanie Green, a registered dietitian and owner of Nutrition Studios, a nutritional consulting firm. “Erythritol, which is used in the new zero-calorie sweetener Sweet Simplicity, gives Americans an all-natural way to guiltlessly indulge in the foods they love.”

Part of the human diet for thousands of years and found in grapes, melons, mushrooms and fermented foods such as wine, soy sauce and cheese, erythritol has been used in foods and beverages in Japan since the late 1980s. It was recently approved for use in both the U.S. and Canada.

Chef Green offers the following tips to lower daily caloric intake with zero-calorie sweeteners that won’t compromise taste:

* Homemade salad dressing can pack a lot of calories. Replace the sugar in your secret recipe with an all-natural, zero-calorie sweetener.

* When you barbecue, use an all-natural sugar alternative instead of brown sugar in your baked beans or barbecue rub.

* The sugar on the rim of a cocktail glass can add 15 calories or more. Instead, sweeten your favorite summer cocktail by rubbing a wedge of lemon, lime or orange around the rim of the glass, then dipping the rim onto a plate of all-natural sweetener.

For a natural way to indulge, Chef Green recommends the following recipe:

Pomegranate Peach Spritzer

Makes 4

4 small ripe peaches (about 1/2 pound)
14 packets Sweet Simplicity sweetener
1 teaspoon orange zest
1 tablespoon lemon zest
1/4cup 100 percent pomegranate juice, chilled
24 ounces club soda, chilled
6 packets Sweet Simplicity sweetener for garnish

Directions:
1. Wash and peel the peaches. Cut in half, remove the pit and discard.
2. Transfer peaches, 10 packets of Sweet Simplicity sweetener, orange zest, and lemon zest to a food processor or blender and puree for 1 to 2 minutes.
3. Pour peach puree into an ice cube tray. Distribute evenly into 12 ice cubes and freeze until hard.
4. Rub the rim of each serving glass with an orange. Turn the glass upside down; dip the moist rim onto a plate of Sweet Simplicity sweetener for garnish.
5. To each glass add 1 packet of Sweet Simplicity, 1 tablespoon of pomegranate juice, 3 peach ice cubes and 6 ounces of club soda.

Nutritional Analysis Per serving:

Calories: 35
Fat: 0
Sodium: 0 mg
Carbohydrates: 29 grams
Protein: 1 gram
Fiber: 1 gram

Erythritol-based sugar replacements such as Sweet Simplicity sweetener are now available at stores such as Whole Foods and Wild Oats, and online at www.sweetsimplicitysweetener.com.

Courtesy of ARA Content

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By improving the solidity and bulk of solid waste it also helps to keep those who are aging more regular, less constipated. The result, supported by many studies, is (among other benefits) a reduction in the odds of colon cancer.

Insoluble fiber, so-called because it doesn’t dissolve readily in water, can be found in nuts, wheat bran, whole grains and many vegetables. But there’s another kind called, not surprisingly, soluble fiber. As the name suggests it does dissolve readily in water. It, too, has benefits.

Soluble fiber is found in citrus fruit like oranges and lemons, apples, beans, oats and barley grain. Among its other virtues, studies strongly suggest that some soluble fibers (beta glucan) can help reduce cholesterol.

But, as with every other aspect of diet, it’s best to have everything in the proper proportion. What is that, in the case of fiber? The recommended consumption for the average adult over 50 years of age is 21g for women and 30g for men. For those under 50 the amounts are 25g for women, 38g for men.

Of course, that’s only an average (for men about 170lbs, women around 120lbs). You’ll want to consult tables to find out the needed amounts for your weight. There are those rare individuals who are sensitive to certain foods and they will need to seek out sources of fiber that suit their particular circumstances.

But, as a rough starting point, there are several common foods that will be right for most.

A cup of raisin bran cereal has 7g of fiber, and is usually manufactured with helpful vitamins as well. A cup of oatmeal is a good source, even though it only contains 4g. A half-cup of cooked black beans contains about 7.5g. A half-cup of tomato paste has nearly 6g, while a half-cup of cooked Lima beans has nearly 7g.

Bran muffins have been touted as a good source of fiber, and that’s true, they are. But many also are high in fat and sugar, so exercise moderation and seek out a low-fat type. A couple dozen peanuts can also be a good source of fiber, but here again they are high in fat. Control the urge to get large amounts of fiber from them. You don’t want to pile on the calories when getting needed nutrients.

Many fruits are a good source of fiber, including raspberries (1/2 cup contains 5.5g), blackberries (1/2 cup has 3.8g) and apples (3.3g per apple). Even pumpkin is a good source (3.5g in 1/2 cup), but this too can be a source high in fat and sugar, if it’s in the form of pumpkin pie.

A slice of bread has 2g, so the average sandwich will supply 4g. But be sure to get whole grain bread, not the ultra-processed white.

Put both soluble and insoluble fiber in your diet and be good to yourself.

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