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 How much fiber do you eat each day? Grab a pen and paper and tally it up:
- Beans, one half cup (7)
- Vegetables, one cup (4)
- Salad, one cup (2)
- Fruit, one piece (3)
- Fruit juice, one cup (1)
- White bread (1)
- Whole grain bread (2)
- White rice, one cup (1)
- Brown rice, one cup (3)
- Intact Oatmeal, one cup (4)
- Meat, poultry or fish (0)
- Eggs or dairy (0)
- Sodas or water (0)
If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.
If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
And here is a simple, healthy and delicious recipe to help you get a little more fiber in your diet. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium - a mineral important in controlling blood pressure.
Braised Figs
Yield: 6 servings
Here's what you need... - Non-stick cooking spray
- 1 Tablespoon agave nectar
- 12 figs, sliced in half
Directions - Heat a large non-stick saute pan and spray with cooking spray.
- Add the agave nectar.
- Place the figs, sliced side down in the pan.
- Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
- Remove from pan and place sliced side up on a plate.
- Drizzle with remaining juice from the pan.
Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.
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Adam is the owner/director of Westside Adventure Boot Camp in Santa Monica, California. He recently launched BootCampConnect.com, a free online community where health-conscious women can share information, education and inspiration relating to strength training, nutrition, yoga and overall balanced, healthy living. He is also the creator of TenX Fitness.com, which provides functional strength and conditioning solutions for explosive tennis performance to players of all ages and abilities. Known for his high-energy presentations on fitness, motivation, and inspiration, Adam makes fitness fun and do-able for everyone. Adam is recognized as one of the fittest coaches in the industry, having been featured on the cover of Runner’s World, in the pages of Men’s Fitness, and in numerous ads and commercials for companies such as adidas, Nike, New Balance, Champion and Gatorade. 
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