by Christie Keith

We all know that fiber helps us stay "regular," but fiber also helps lower risks for cancer, heart attack, and high blood pressure. It can help decrease the total amount of calories we consume by increasing the sensation of fullness.  Fiber also moves fat through our digestive system faster so that less of it is absorbed. Unfortunately, most of us think that getting the recommended 25 grams of fiber a day for women and 38 grams for men means eating cereal that tastes like the box it came in, but that's not the case.  There are many creative ways to sneak in fiber rich foods.  Here are some ways to include more fiber into your meals:

At Breakfast

Add veggies to your eggs. One-third cup of chopped onion and one clove of garlic will add 1 g of fiber to scrambled eggs. 

Skip the juice, and go for the real deal. One peeled orange has nearly 3 g more fiber than even the pulpiest orange juice.

Sprinkle ground flaxseed over your favorite cold cereal, or stir a few spoonfuls into a cup of yogurt. Two tablespoons equals close to an extra 2 g fiber.

Buy spreadable fiber, like almond butter, and add it to whole-wheat toast. Two tablespoons adds 2 g of fiber, along with a healthy dose of heart-protecting fats and vitamins like E.

At Lunch

Stow some microwavable soup in your desk when you need to work through lunch. Lentil, chili with beans, ham and bean, and black bean each have between 6 and 10 g of fiber per cup.

Shower your pizza with oregano or basil. A teaspoon of either spice adds 1 g of fiber. Order it with mushrooms and you'll get 1 g more.

At Dinner

Swap a sweet potato for your standard spud. Sweet potatoes have 2 g more fiber per tuber than the typical Idaho variety. Not a fan? At least eat the skin of the regular potato -- it alone has 1 g of fiber.

Go wild when you make rice. Cup for cup, wild rice has three times the fiber of white.

Essential oils are found in tiny amount in aromatic plants and are great to use for stress-relief.  Try freshening a room in your home and reducing stress by using the five following essential oils in an oil burner or diffuser.

	Chamomile (Anthemis Nobilis) Chamomile is a very pale blue oil that turns yellow as it ages.  It has an herbaceous and fruity aroma.  It is a calming oil and is good for dissolving angry feelings.
	Clergy Sage (Salvia Sclarea) Clergy Sage is a colorless oil that smells of damp paper.  It has a soothing effect on the nervous system.  It can help reduce blood pressure and prevent insomnia.
	Lavender (lavandula Angustifolia) Lavender is a colorless oil with a sweet floral and woody fragrance.  This is probably the most popular essential oil.  Lavender creates a tranquil environment and can help headaches, depression, and muscle tension.
	Lemongrass (Cymbopogon Citratus) Lemongrass is a yellow oil with a sharp smell reminiscent to lemons.  It is a great stress buster can is used for reducing muscle spasms, calming digestive disorders, and soothing the heart.
	Neroli (Citrus Aurantium) Neroli is a pale yellow oil with a light floral scent extracted from the flower of the bitter orange tree.  Neroli is an expensive oil and highly valued as the best stress remedy oil available.  It is used extensively to calm the  mind and relieve anxiety.