January 2013 Session

Make TIFF-FIT 

a part of YOUR revolution! 

New session of boot camp and small group personal training starts 

January 7. 

TIFF-FIT BOOT CAMP & Training

JANUARY SESSION
JAN. 7 - FEB. 1 

Boot Camp located in Greatwood - Sugar Land

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

Class Times:

Monday--5:00 am boot camp (parking lot @ Greatwood Training Center)

             6:00 am boot camp (parking lot @ Greatwood Training Center)

             8:00 am boot camp (Sugar Land Memorial Park)

Tuesday--5:00 am small group training (Greatwood Training Center gym)

              6:00 am small group training (Greatwood Training Center gym)
              8:00 am small group training (Greatwood Training Center gym)

            

Wednesday--5:00 am boot camp (parking lot @ Greatwood Training Center)

                   6:00 am boot camp (parking lot @ Greatwood Training Center)

                   8:00 am boot camp (Sugar Land Memorial Park)


Thursday--5:00 am small group training (Greatwood Training Center)
                8:00 am small group training (Greatwood Training Center)

Friday--5:00 am boot camp (parking lot @ Greatwood Training Center)

            6:00 am boot camp (parking lot @ Greatwood Training Center)

            8:00 am boot camp (Sugar Land Memorial Park)


**Saturday--7:30 am (Sugar Land Memorial Park and Macy's or Town Center parking garage, alternating weeks)

**Two Saturday classes a month will be held as makeups or extra classes.

Can start anytime -- will pro-rate session

If you have travel plans, no worries! You can still join us at a pro-rated price. Contact me to discuss. 

• Cash, check, or credit card accepted. 
• Payment due by first class of the session. 
• Checks made out to Tiffany Nuno.

Payment options: (Pricing is per 4 week session.)

• BOOT CAMP ONLY--
• 2x/week: $120
• 3x/week: $150

• Pay with cash and receive discounted price.
• 2x/week: $110
• 3x/week: $135

• TRAINING ONLY--must have gym membership
• 2x/week: $130 (cash $120)

• BOOT CAMP WITH TRAINING--Many options to choose from! Ask me about gym membership! Cash discount available! First price listed is for check payment.

• 1x/week Boot Camp, 2x/week strength training: 
• $204 non-GTC member (cash-$185)
• $180 GTC member (cash-$165)

• 2x/week Boot Camp, 1x/week strength training: 
• $192 non-GTC member (cash-$175)
• $180 GTC member (cash-$165)

• 2x/week Boot Camp, 2x/week strength training:
• $264 non-GTC member (cash-$235)
• $240 GTC member (cash-$215)

• 3x/week Boot Camp, 1x/week strength training:
• $222 non-GTC member (cash-$200)
• $210 GTC member (cash-$190)

• 3x/week Boot Camp, 2x/week strength training:
• $294 non-GTC member (cash-$265)
• $270 GTC member (cash-$245)

• Other PAYMENT OPTIONS--

1. Paypal (small fee applied) Check the top of the website for this payment method.
2. Pay via credit card on site.

What you can expect from Tiff-Fit:

Physical fitness assessment

Workouts catered to your fitness level

Cardiovascular endurance

Strength training

Speed and Agility

Circuit training

Core Strengthening

Plyometrics

Body fat percentage testing (upon request)

You will need:

• Yoga Mat (thicker is better)
• Dumbbells (one or two pairs ranging from 5-10 pounds)
• Workout gloves
• Jumprope
• Water,water, water 
• Towel 
• Appropriate clothing for weather
• A Great Attitude!

Come join us! I promise you'll get hooked!

Sign up today! If there is an interest for a different time or location please let me know. If there are enough requests for a particular time or area I will start another camp to accommodate your fitness needs and schedule. 

Avoid These Popular Thanksgiving Sides For Optimal Weight Loss

Today is Thanksgiving!

A day to give thanks for all the wonderful blessings in your life! It also means the holiday season is in full swing. Which also means your weight loss goals MIGHT be in JEOPARDY. The holidays are filled with cookies, pies, and calorie-laden treats, which may put a damper on your weight loss.

A typical Thanksgiving meal can supply you with a day’s worth of calories - all in ONE sitting!

The average Thanksgiving meal can top 2,000 calories or more, depending on the choices you make. This can really side track your weight loss goals! But your Thanksgiving meal does not have to be a weight loss nightmare. Limiting or avoiding high-calorie sides and treats, can keep your weight loss on track.

Here is a list of the WORST holiday sides or toppings which may increase calories, leading to weight gain.

1. Stuffing

Traditional stuffing is made from white bread and sometimes “stuffed” into the turkey. White bread is absent of the good qualities found in whole wheat bread or sprouted breads, due to the processing of the wheat into flour. Stuffing can also include different items, such as giblets or sausage, which may increase your calorie intake. Stuffing the bird and cooking it, allows for juices and fat to run into the stuffing, filling it with EVEN MORE calories.

Healthy tip: If you can’t resist the temptation of having stuffing, opt for a smaller portion. A smaller portion will keep your calories in check, helping you keep your weight in check.

2. Candied Yams

This might be a great tasting side dish, but it is FULL of unwanted calories. Sweet potatoes are naturally sweet, which are then made sweeter by unhealthy doses of brown sugar and marshmallows. The brown sugar and marshmallows lead to unwanted calories. And those unwanted calories may lead to increased fat stores.

Healthy tip: Opt for the naked sweet potato. Sweet potatoes are loaded with plenty of fat burning vitamins, minerals, and fiber, which help keep extra weight off your thighs and butt!

3. Mashed Potatoes

Potatoes can be a great Thanksgiving option. Potatoes are filled with vitamins and minerals, which may help support and enhance your health. The problem with mashed potatoes is the “stuff” that goes into them! People add many different ingredients to mashed potatoes which increase the calorie content. LOADS of butter and heavy doses of milk can make mashed potatoes taste better, but can also pack a lot of extra calories.

Healthy tip: Stick with the regular potato, or spice it up with a sweet potato. Keep the condiments like butter and gravy on the side, which allows more control over what goes on your food.

4. Gravy

Nothing tastes better on turkey, stuffing, or potatoes than gravy. Gravy can either be homemade by using the natural juices and dripping from the turkey as it cooks, or you have the easier way by purchasing it in a can or a powdered packet. Whatever the way gravy is prepared, you may find higher calories and fat content.

Healthy Tip: Keep gravy on the side and dip your turkey, potatoes, or other things into it. This saves on calories, preventing extra fat and calories from entering your body. You might also try low calorie toppings which may bring out added flavor to meats and other side dishes.

5. White vs. Dark

The age old debate: Which is the better option, white or dark meat? Historically, white meat always wins the battle, because it is LOWER in CALORIES and FAT. Dark meat can pack up to 220 calories and 11 grams of fat in a one cup serving! Not good if you are looking to lose weight. Dark meat is not all that bad for you! With high amounts of iron, dark meat can be a good option if you are looking to increase your iron.

Healthy Tip: Opt for the white meat. White meat contains less calories and fat than dark meat. Try to limit the skin as well. Depending on how it is prepared, the skin can be loaded with extra calories and sodium. If you LOVE the skin and can’t live without it, have it, but try not to go overboard. You can still enjoy the skin in HEALTHY and MODERATE amounts.

6. Cranberry Sauce

An all time favorite Thanksgiving side dish! But it’s SO bad for weight loss! Why? Canned cranberry sauce is full of sugar and preservatives, possibly leading to weight gain.

Healthy Tip: Make your own cranberry sauce with low calorie sweeteners, fresh cranberries, and fruits and nuts providing you with healthy calories and plenty of essential fatty acids, protein, and fiber.

Enjoy Yourself--

Thanksgiving does not have to be a train wreck for your weight loss goals. Making smarter choices at the dinner table can reduce your calories, preventing the extra calories being stored as fat.

Limiting or avoiding these high calorie sides and toppings, may help you monitor the calorie intake and save you from gaining extra weight.

Another important key at Thanksgiving: Stay away from seconds and thirds. Going back for more can guarantee you increased calorie intake, possibly resulting in weight gain.

Try a quick and easy workout the morning of, which will help burn extra calories and get your body ready for the meal to come--good day to get up and do a 100 Burpee Challenge!

Also, eat breakfast in the morning. A small, healthy breakfast with high quality protein and some carbohydrates may help prevent you from overeating when you get to the dinner table.

2012 Holiday Session

TIFF-FIT BOOT CAMP & Training

HOLIDAY SESSION
NOV. 8 - DEC. 21 

Boot Camp located in Greatwood - Sugar Land

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

This is a 6 week session.
We WILL have classes Mon. - Wed. of Thanksgiving.

Class Times:

Monday--5:00 am boot camp (parking lot @ Greatwood Training Center)

             6:00 am boot camp (parking lot @ Greatwood Training Center)

             8:00 am boot camp (Sugar Land Memorial Park)

Tuesday--5:00 am group training (Greatwood Training Center gym)

              6:00 am group training (Greatwood Training Center gym)
              8:00 am group training (Greatwood Training Center gym)

            

Wednesday--5:00 am boot camp (parking lot @ Greatwood Training Center)

                   6:00 am boot camp (parking lot @ Greatwood Training Center)

                   8:00 am boot camp (Sugar Land Memorial Park)


Thursday--5:00 am group training (Greatwood Training Center)
                8:00 am group training (Greatwood Training Center)

Friday--5:00 am boot camp (parking lot @ Greatwood Training Center)

            6:00 am boot camp (parking lot @ Greatwood Training Center)

            8:00 am boot camp (Sugar Land Memorial Park)


**Saturday--7:00 am (Sugar Land Memorial Park & Macy's or Town Center parking garage, alternating weeks)

**WIll not be held every Saturday of this session.

Can start anytime -- will pro-rate session

If you have travel plans, no worries! You can still join us at a pro-rated price. Contact me to discuss. 

• Cash, check, or credit card accepted. 
• Payment due by first class of the session. 
• Checks made out to Tiffany Nuno.

Payment options: (Pricing is for the entire 6 week session.)

• BOOT CAMP ONLY--
• 2x/week: $180
• 3x/week: $225

• Pay with cash and receive discounted price.
• 2x/week: $160
• 3x/week: $205

• BOOT CAMP WITH TRAINING--Many options to choose from! Ask me about gym membership! Cash discount available! First price listed is for check payment.

• 1x/week Boot Camp, 2x/week strength training: 
• $306 non-GTC member (cash-$275)
• $270 GTC member (cash-$245)

• 2x/week Boot Camp, 1x/week strength training: 
• $288 non-GTC member (cash-$260)
• $270 GTC member (cash-$245)

• 2x/week Boot Camp, 2x/week strength training:
• $396 non-GTC member (cash-$355)
• $360 GTC member (cash-$325

• 3x/week Boot Camp, 1x/week strength training:
• $333 non-GTC member (cash-$300)
• $315 GTC member (cash-$285)

• 3x/week Boot Camp, 2x/week strength training:
• $441 non-GTC member (cash-$395)
• $405 GTC member (cash-$365)

• Other PAYMENT OPTIONS--

1. Paypal (small fee applied) Check the top of the website for this payment method.
2. Pay via credit card on site.

What you can expect from Tiff-Fit:

Physical fitness assessment

Workouts catered to your fitness level

Cardiovascular endurance

Strength training

Speed and Agility

Circuit training

Core Strengthening

Plyometrics

Body fat percentage testing (upon request)

You will need:

• Yoga Mat (thicker is better)
• Dumbbells (one or two pairs ranging from 5-10 pounds)
• Workout gloves
• Jumprope
• Water,water, water 
• Towel 
• Appropriate clothing for weather
• A Great Attitude!

Come join us! I promise you'll get hooked!

Sign up today! If there is an interest for a different time or location please let me know. If there are enough requests for a particular time or area I will start another camp to accommodate your fitness needs and schedule. 

3 Steps to Revolutionize Your Diet

Everyone you talk to has some advice for you when it comes to weight loss. You may hear things like: “low carb is the way to go,” or “you need to exercise in order to burn fat.”

While these two statements may be true, there are plenty of other things that you need to consider if you want to be successful at losing weight and keeping it off. There are some simple keys that you need to understand first, before you can engage in a weight-loss program.

First, let's talk dieting. The fact is dieting is a short-term change that could stimulate weight loss. More importantly, however, you need to make small steps and changes to your lifestyle that will stimulate weight loss and improve diet, physical activity, or stress relief aspects in your life.  This is simply called lifestyle changes.

Secondly,  more diet or weight-loss plans out on the market may ask you to cut calories to low levels, and restrict more nutritious foods that could boost weight loss. This could just be bad advice and stimulate overall weight gain. In order for you to prime your body for ultimate weight loss, there are three key components that you need to include in your program in order to be successful.

If you have tried one of the hundreds of diets on the market, then you know the concept of calories, fat, and carbohydrate restriction. Granted, these practices may stimulate weight loss, however, they may not be the best choices for overall weight-loss maintenance.

In fact, coming off some of these plans may lead to increased weight gain (sometimes more than you lost), fatigue, and other health-related issues.

However, if you incorporate these three changes to your overall diet plan, then you may lose more weight and keep your slim, sexy body for a much longer period of time.

The Top Three Diet Makeover Tips

Makeover Tip #1:  Drink, Drink, Drink (water and green tea)

One common mistake made by most dieters falls in the liquid category. Most people opt for a diet soda, fruit juice, or soda for the caffeine and the pick-me-up that it provides. However, what most people do not know is that soda, in and of itself, has the same amount of calories in a 12 oz. can as a tall glass of juice (around 150 calories). Plus, the majority of those calories come from sugar, therefore making you crave more carbohydrates throughout the day.

Think diet soda is a better option?  Face value, diet soda seems like a good option: low or zero calories and artificial sweeteners designed to give it that nice sweet kick. Here is the problem: artificial sweeteners have been shown to increase insulin levels in your body, which could lead to fatigue and cravings (nutrient-dense, high-calorie carbohydrates) which could spell trouble for your waistline.

Opt for water or green tea as your beverage of choice. Water has zero calories, hydrates you more effectively, and fills you up throughout the day.  This means you could eat less, due to the increased liquid in your stomach.

Green tea, on the other hand, is full of antioxidants and nutrients that have been shown effective at boosting weight loss.

The best advice is to switch out your soda or diet soda with a cool glass of water or a cup of green tea to boost your fat-burning potential.

Makeover Tip #2: Start Your Day the Right Way

A good majority of dieters feel that avoiding certain meals, like for instance breakfast, is one of the best ways to lose weight. However, what they do not understand is that this choice is wrong and could end up resulting in weight gain.

Breakfast, which is the most important meal of the day, is often skipped due to the fear of eating breakfast and feeling hungry all day. The fact is: eating breakfast will boost your metabolism, helping you burn more fat throughout the day. Also, eating breakfast will prevent you from overeating at lunch or beyond.

A healthy breakfast to eat: include complex carbohydrates (like a whole wheat bagel, slice of sprouted grain bread, or oatmeal), high-quality proteins (eggs), essential fats (flaxseed, omega-3 fats, or olive oil), and a fruit and vegetable serving. This will keep you full throughout the morning and may promote healthy eating habits throughout the day.

Makeover Tip #3: Eat Fat - The Good Kind of Course

There is a very common misconception in the diet- and weight-loss industry: F-A-T is a bad word. The fact is: Fat is a vital nutrient that could boost your overall weight loss. Long ago, people were warned that excess fat in their diet could lead to heart disease and weight gain.

However, today you know that fat is an important nutrient for many chemical processes and is vital for hormone production. The best fats to have: essential fatty acids, like omega-3 fatty acids, have been shown beneficial to shrinking your waistline. These essential fats, found in olive oil, some nuts, flaxseed and flaxseed oil, and fish and krill oil, are extremely important for the health of the cells in your body. Sprinkle some flaxseed on your salad or oatmeal in the morning, or make your own heart-healthy olive oil-based salad dressing in order to boost your intake of essential fatty acids and weight loss.

As simple as these diet makeover tips are, many people avoid these common steps, which could slow or halt their weight loss. Including these makeover tips could boost your metabolism, shred fat, and leave you feeling lean and fit for years to come.

Eating Healthy When Eating Out

More and more people are eating out. If you are one of them, you can still eat well, if you make the right choices. Here's a checklist to make sure you eat healthy - anywhere.

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Watch alcohol consumption. It adds "empty" calories and can be dehydrating. If you choose to drink, remember that spritzers and light beers are the best choices.
• Ask for whole wheat bread for sandwiches.
• Start your meal with a salad packed with veggies to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Choose a "small" or "medium" portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the "all-you-can-eat" buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating: Order an appetizer or side dish instead of an entrée; Share a main dish with a friend; when you've eaten enough, leave the rest; When your food arrives, ask for a box to take half home and only eat half.
• To keep your meal moderate in calories, fat, and sugars: Ask for salad dressing to be served "on the side"; Order foods that do not have creamy sauces or gravies; Add little or no butter to your food; Choose fruits for dessert.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Check out the link below for more information on portion control and how to make healthy choices when eating out. It's got a great slide show with excellent images and tips.

http://www.medicinenet.com/healthy_eating_pictures_slideshow_portion_control/article.htm

The Truth About Carbs

First of all, carbs are not necessarily the enemy. They can actually be your best fat burning friends - IF you use them strategically.

And, if you really want to control fat loss once and for all, it's crucial for you to understand the pros and cons of carb intake. Trust me, it can be a love-hate relationship.

The Pros of Carbs

1.Carbs are muscle sparing. In other words, they preserve and prevent the breakdown of lean calorie burning muscle tissue.

2.They provide energy to the brain and the body.

3.They help spark our metabolism and keep it elevated to prevent metabolic slowdown and keep hormones in check.

4.They stimulate insulin, which leads to a very anabolic/muscle building environment (this is kind of a catch 22 as you'll read in a second).

The Cons of Carbs

1.Carbs spike insulin levels and elevate blood sugar. It's almost impossible to burn body fat in the presence of high insulin levels. (hence - the catch 22 above)

2.Consuming too many carbs over lengthy periods of time can lead to a lot of fat spillover (see chart below), which leads to excess fat storage. Think obesity, heart disease, diabetes, etc.

3.Carbs (especially processed carbs) are the most abused nutrient from both a health and fat loss perspective.

4.Excess carb intake creates a lot of water retention, which leads to a soft look so it makes you look and feel bloated.

5.Processed carbs hide nasty fillers and chemicals that can potentially lead to severe health challenges. We call these obesity additives.

Additionally, processed carbs like grains contain "anti-nutrients" and gluten that can block fat-loss and potentially cause various types of autoimmune diseases.

Now you can see why people think you can just cut out carbs to lose weight. But there's obviously a lot more to it because we need carbs to stay healthy and keep our metabolism happy and burning fat.

Additionally, low carb diets only work for 4 to 7 days at a time before your thyroid and leptin levels react negatively to slow metabolic rate and suppress fat burning hormones.

Now you can see the crux of carb intake. It can be a double-edged sword. That's why you gotta get "sneaky" and cycle your carb intake to maximize both your health and long term fat-loss.

Let me know if you're interested in learning more about carb cycling...

Eating Clean

A typical American diet is loaded with sugar, fat, and sodium, which often leads to high blood pressure, low energy, and an unhealthy digestive system. And that's just for starters. The best way to reduce your risk for many diseases and health issues is to choose natural and minimally processed foods. We call it eating clean, and it's one of the fundamentals of nutrition.

What Does It Mean to Eat Clean?

Eating clean is about choosing the least processed, most nutrient dense foods available to you. This means stepping away from the fast food, shopping in the outer aisles of the grocery store, and choosing fresh foods over boxed alternatives.

A clean diet focuses on choosing foods that are low in fat, high in fiber, and loaded with essential vitamins and minerals. Eating the least processed foods helps control blood sugar, stabilizes energy, and provides your body with sufficient amounts of fiber to help with digestion.

Benefits of Eating Clean

Improved Digestion

Clean foods, unlike processed foods, are loaded with natural enzymes that help with digestion. They help decrease inflammation and improve circulation, which helps the body remove waste. These foods are also high in fiber, which is needed to maintain a healthy digestive system.

Increased Energy

The high-fiber, less-processed carbohydrates found in whole grains, vegetables, and fruits are referred to as low glycemic index carbohydrates. The sugar (glucose) in this type of carbohydrate is released slowly, which helps you regulate blood sugar levels and maintain energy.

Weight Loss

Eating a clean, healthy diet can boost your metabolism and help you lose weight. A combination of high-fiber whole grains, vegetables, and fruits will help you feel fuller longer. Replacing unhealthy, processed foods can help you eat less calories overall and increase your fiber intake. Researchers found that people who consumed an additional 14 grams of fiber per day ate 10 percent less throughout the day.

The 80/20 Rule

The 80/20 rule is a key part of the clean eating lifestyle. While it would be ideal to eat the freshest foods all the time, no one has a perfect diet. Adopting the 80/20 rule gives you guidelines for how to eat your healthiest while leaving room to indulge on occasion.

• 80 percent of the time: Eat healthy, nutrient-dense foods like fresh fruits, vegetables, and whole grains.
• 20 percent of time: Eat the foods you enjoy that may not be good for your body—a drink with friends, a sweet treat, or your favorite takeout.

Following the 80/20 rule is a great way to establish habits for a healthier lifestyle. By allowing yourself to enjoy the foods you crave, you're less likely to have major cravings that send you on an unhealthy eating binge.

Simple Tips for Eating Clean

Shop Smarter

Going into the grocery store without a plan can lead to a diet disaster. Create a plan before you go to the store and you'll be more likely to fill your cart with healthy, nutrient-dense foods. Use these tips to shop smarter.

• Eat a healthy snack before you go shopping. Going to the grocery store on an empty stomach can lead you right to the junk food aisle.
• Make a list. Planning your meals for the week and making a healthy food list can help you get in and out of the store without getting distracted by unhealthy food options.
• Shop the outer aisles. Most healthy, fresh foods are located along the walls of the store, although there are exceptions for dairy, natural foods, and bread/grain aisles.

Buy Local

Shopping at the farmer's market is a great way to find locally-grown, in-season foods. You won't have the temptation of packaged grocery store products, plus you'll be supporting local farmers and helping the environment.

Keep it Simple

Many packaged products are loaded with chemicals and hard-to-pronounce ingredients. If you can't decipher the ingredients, why put it in your body?

Decode Food Labels

Trying to eat clean can be tricky, especially when it comes to reading food labels (healthy, organic, lite, reduced). Food packaging is a company's advertisement. It's an attempt to lure you into buying their product. So while a product might claim to be healthy, it may be loaded with unhealthy ingredients. 

Have a Plan for Eating Out

While you can control what you eat at home, eating out makes it more challenging to eat clean. For simple strategies to make eating out healthier and easier, check out this link:
http://tiff-fit.blogspot.com/2010/11/plan-prepare-when-dining-out.html

Track What You Eat

Tracking what you eat will keep you motivated to eat well and you'll see better results. One way to make this process easier: keep a food journal or use a digital tracking tool. 

Clean Foods

You should never feel deprived of food just because you're trying to do what's healthy. Here's a short list of healthy foods to help you start eating clean:

Bread, Cereal, and Grains

• 100% whole wheat bread (stone-ground or crushed wheat)
• Ezekiel bread, muffins
• Pumpernickel, rye, and sourdough
• Quinoa
• Oatmeal
• High-fiber cereal (Kashi or Cheerios)
• Couscous

Fruits and Vegetables

• Leafy greens (collard, spinach, kale)
• Beans (pinto, kidney, black, lima)
• Lentils
• Avocados
• Apples, Bananas, Berries, Kiwis, Oranges
• Dried fruit (raisins, apricots, figs) 

Meat, Fish, Nuts, and Dairy

• Nuts: Almonds, walnuts, macadamias, pecans, cashews
• Lean meats: chicken, turkey, beef
• Fish: salmon, tuna
• Dairy: Low-Fat Greek yogurt, fat-free milk, eggs

Eating Clean and Fiber

Fiber is a necessary part of any healthy diet. Loading up on high-fiber, clean foods can keep your heart healthy by lowering cholesterol levels, regulating blood sugar levels, and improving digestion, which can help prevent colon cancer.

So how much do you need? Experts recommend 32 grams of fiber a day. A good way to get enough fiber into your diet is by choosing foods that have at least 3 grams of fiber per serving. If your food of choice doesn't have 3 grams of fiber, then choose something else. Here's a quick list of foods that have roughly 3 grams of fiber: a banana, one slice of whole wheat bread, 1/3 of an avocado, 3 cups of romaine lettuce, an apple, or a medium baked potato.