Earlier this month, we asked you to tell us something low-cal you reach for to satisfy your sweet tooth. Fitness blogger, Mark Salinas, submitted his recipe for homemade protein bars. They sound so yummy, I thought I would share:

Mark says, “I have a batch of Protein Bars sitting in the fridge. They always do the trick!”

1 cup Protein Powder
1 cup Oatmeal
1 cup Krispies
3/4 cup Organic Peanut Butter
1/4 cup honey

Put all the ingredients in a bowl, mix it up and put it all out in a pan about 8′x11′(no need for wax paper)…cut ‘em up, makes about 8 squares. Add drops of water to keep consistency.

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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

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