Dr. Mark Hyman says Switching abruptly to a high-fiber diet can cause gas and bloating. Increase your fiber intake slowly until you get up to 50 grams a day. Eat 2 tablespoons of ground flax seeds a day. Sprinkle on salads, grains, or vegetable dishes or mix in a little unsweetened applesauce. Include a few handfuls of almonds, walnuts, pecans, or hazelnuts to your diet every day. If you’re have trouble getting your fill of fiber, choose a supplement that contains both soluble & insoluble fiber,
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I bring Kellogg's Fiber Plus Cinnamon Oats Cereal pre measured in a bag for a healthy snack. I can eat it one piece at a time so it lasts awhile and the cinnamon is satisfying as a "sweet". Ups my fiber for the day!
Wall push-ups are a good way to get more upper-body exercise when you may not have time for floor push-ups, or maybe you're not so great at floor push-ups. They benefit chest, shoulders, arms/triceps, and core muscles. Step back just a little (safely) to "lean into the wall" more, and make the push-ups a bit more challenging. If you need to protect a wall from natural oil from your hands, try wearing non-slip or rubber gloves.
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