7 Days: 7 Breakfasts

By Joe Wilkes

It's hard to work good nutrition into our days. We're working longer and longer hours and still trying to fit in 30 to 60 minutes of exercise, not to mention all the studies coming out that say we're not getting nearly enough sleep. The hours run out. The snooze button gets pushed. Breakfast often turns into eating last night's leftover takeout during the morning commute. Or worse, it turns into no breakfast at all.

People often skip breakfast in hopes of getting more sleep or losing more weight, but in fact, people who replace breakfast with extra sleep end up having less energy. Breakfast skippers also tend to gain more weight. They start the day with a slow metabolism and then overeat at lunch because they're hungry. You're much better off trying to eat something nutritious in the morning so your brain and body rev up and you don't start the day with cravings that often get relieved by donuts in the break room. Here are seven breakfasts that you can squeeze into the busiest schedule.

Note: Some of the recipes call for eggs. You can use egg substitutes like Egg Beaters^® (1/4 cup per egg), two egg whites per whole egg, or tofu, depending on the recipe and your dietary concerns. Additionally, some recipes call for whole wheat ingredients. Gluten-free versions can be substituted in every case (but no white-flour substitutes!). All nutritional information is per serving. Recipes are for one serving unless otherwise noted.

Sunday: Mom's Pancake Recipe

Like so many of my family's "secret" recipes, this one began life on the side of a package of food. In this case, it was a carton of eggs (no surprise when you see the second ingredient). But this is a pretty good way of sneaking extra protein to your kids—it'll definitely get a better reaction than a boiled egg and a scoop of cottage cheese. For the grown-ups who are watching their cholesterol, my brother came up with an alternative; substituting six egg whites and half an avocado for the six eggs. The pancakes turn out a bit green, but if you can get past that, they're quite tasty. You can top them with your favorite fresh fruit. If you can't live without maple syrup, go for grade B or grade C. Those syrups contain more of the natural minerals that are filtered out of the grade A syrup. And they're cheaper!

• 1 cup fat-free cottage cheese
• 6 eggs
• 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
• 1/4 cup canola oil
• Pinch of salt
• Dash of vanilla extract
• 1/4 cup milk

Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
225	15 grams	9 grams	1.5 grams	13 grams

Monday: Power Oatmeal

Oatmeal is one of the healthiest grains around. The Mayo Clinic even includes it in its list of the top five foods to lower your cholesterol numbers. It has a high soluble fiber content that helps reduce cholesterol and slows sugar digestion, a benefit for people living with diabetes. It also has a high insoluble fiber content, which has been linked to cancer prevention. It's a good source of protein, as well as vitamin E, zinc, manganese, magnesium, and iron, among other nutrients. While it is a little on the bland side flavor-wise, it's easy to liven it up with some healthy ingredients, including seasonal or thawed frozen berries, nuts, and flaxseed.

There are a lot of schools of thought on the best way to prepare oatmeal. Purists will choose unrolled oats, either whole or steel-cut, and cook them forever (all right, 30 to 40 minutes). Those of us who don't live on "Martha Stewart time" are more apt to select rolled or quick-cooking oats, which can cook in about 5 to 10 minutes. And those of us truly strapped for time enjoy the convenience of instant oatmeal. For this recipe, use the plain oatmeal of your choice; just choose one that doesn't include sugary flavorings like maple brown sugar, apple cinnamon, etc. We're going to flavor it ourselves with high-antioxidant blueberries and heart-healthy fats from walnuts and flaxseed. For extra protein, add half a scoop of Beachbody's Whey Protein Powder.

• 1 cup prepared oatmeal (see above)
• 1 Tbsp. flaxseed
• 1/2 cup blueberries
• 1/4 cup walnuts, chopped
• Mix all ingredients in a bowl (or a to-go cup).

Preparation time: 10 minutes

Nutritional information (per serving); without and with Whey Protein Powder:

Calories	Fat	Carbs	Fiber	Protein
436	26 grams	48 grams	10 grams	12 grams
491 (w/ Whey Protein Powder)	27 grams	50 grams	11 grams	21 grams

Tuesday: Carl's Chocolate Almond Shakeology^®

I was able to get my hands on Beachbody^® CEO Carl Daikeler's favorite Shakeology recipe. And anyone who has been fortunate enough to spend time in the company of our energetic boss, you'll join me in saying, "I'll have what he's having." For hard-to-find ingredients like almond butter or almond milk, you could substitute peanut butter or soy, rice, or skim milk. For hard-to-stomach ingredients like the raw egg, you could use protein powder.

• 1 cup almond milk
• 1 tsp. almond butter
• 1 whole banana
• 1 whole egg, raw
• 1 scoop chocolate Shakeology
• 1 scoop Shakeology Boost: The Fiber
• 1 cup ice

Mix all ingredients in a blender until creamy.

Preparation time: 10 minutes

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
443	12 grams	62 grams	13 grams	27 grams

Wednesday: Healthy Breakfast Burrito

Going to college in Southern California, I gained a lot of sustenance from burritos of all kinds. I also gained a lot of weight. Stuffed full of cheese, fried potatoes, and larded-up refried beans, the breakfast burritos were delicious and filling to a fault. But breakfast burritos don't have to be unhealthy. Fillings like veggies and eggs that were often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. You'll create a quick, healthy breakfast that can be eaten on the move (although the police department would discourage trying to eat while driving).

By the way, here's a tip for easy-peasy scrambled eggs or egg substitutes I learned from a "restaurant" in our last office building that prepared a wide variety of hot dishes using only a microwave. Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà, scrambled eggs perfect for a sandwich or a burrito.

• 1 scrambled egg or egg substitute (or tofu)
• 1 6-inch whole-grain tortilla
• 2 Tbsp. black beans, canned
• 2 Tbsp. low-fat cheddar cheese (or soy cheese)
• 2 Tbsp. chopped tomato
• 2 Tbsp. chopped onion
• Hot sauce to taste

What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.

Microwave scrambled egg or egg substitute until cooked (see above for alternate cooking method). While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they'll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don't have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)

Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
304	10 grams	35 grams	6 grams	20 grams

Thursday: Fruit Parfait

The Harvard School of Public Health recommends that most people should have at least NINE half-cup servings of fruits and vegetables per day. So you can see that if you skip breakfast, you're really putting the pressure on the rest of your meals. A diet high in fruits and veggies lowers the risk of high blood pressure, stroke, heart disease, cancer, and blood sugar problems, as well as offering many other health benefits. This recipe layers yogurt with three different types of fresh fruit. You can substitute any other fruit (preferably seasonal) for one of the fruits in this recipe. (For anyone thinking of hitting the drive-thru at McDonald's^® for its version of this recipe, you could do worse in an emergency, but this is way healthier.)

• 1-1/2 cups plain low-fat yogurt (or soy yogurt)
• 1 Tbsp. almonds, chopped fine
• 1 Tbsp. flaxseed, ground
• 1/2 cup blueberries
• 1/2 cup apple, diced
• 1/2 cup cantaloupe, diced

In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn't that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one's watching.)

Preparation time: 10 minutes (more or less depending on what needs chopping)

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
453	16 grams	57 grams	9 grams	27 grams

Friday: Tuna Salad Surprise

Have you ever noticed that some mornings the cat has a healthier breakfast than you do? Tuna's not just for lunch anymore. In fact, when we have our big, healthy employee breakfast at Beachbody, a big bowl of this tuna recipe is usually the star of the buffet. Tuna is really high in protein and a great source of vitamin D and healthy omega-3 fatty acids. You could mix it up by substituting canned salmon once in a while. This recipe replaces fattening mayonnaise with healthy veggies and lemon juice for a refreshing, high-energy breakfast (although we might suggest an after-breakfast mint).

• 5 oz. canned tuna in water (if in oil, skip olive oil)
• 1 Tbsp. olive oil
• 2 Tbsp. lemon juice (or to taste)
• 1 tomato, diced
• 1/4 cup green onions, diced
• 2 Tbsp. parsley and/or cilantro (or more to taste)
• Salt and pepper to taste
• Raw jalapeño (if desired)

Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!

Preparation time: 10 minutes

Nutritional information (per serving):

Calories	Fat	Carbs	Fiber	Protein
356	15 grams	12 grams	2 grams	43 grams

Saturday: Vegetable Frittata

Since it's the weekend, it might be nice to make something you don't have to eat in the car. Frittatas are like omelets for the oven. All the flavor, but you don't have to try to flip it on the stove top (or onto the floor as the case may be.) It's a crowd-pleaser! Feel free to experiment with other favorite veggies like broccoli, cauliflower, mushrooms, zucchini, etc.

• 6 eggs, beaten
• 1 cup fresh spinach, torn
• 1 tsp. garlic, crushed
• 2 medium plum tomatoes, chopped
• 1/4 cup onion, chopped
• 1 red bell pepper, chopped
• 2 Tbsp. fresh basil, chopped
• 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
• 1 oz. Parmesan cheese (or soy cheese), grated
• Cooking spray

Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).

Preparation time: 15 to 20 minutes

Nutritional information (per serving; 1/2 frittata):

Calories	Fat	Carbs	Fiber	Protein
414	23 grams	14 grams	4 grams	33 grams

Of course, you should feel free to eat any of these breakfasts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan. Come back next week for part two of our five-part series, and get recipes for 7 Days: 7 Lunches. Bon appétit!

The Birth of Shakeology®

By Darin Olien, The Ingredient Hunter

Sometime in the middle of 2006, I was well into traveling, hunting, and discovering many plants, nuts, fruits, and other superfoods around the planet. I was heading to the source and meeting the people in the fields, rainforests, and mountaintops of places like Peru, Costa Rica, Bhutan, Australia, Tahiti, and places in between-drawn by an insatiable curiosity of what is out there. The places I have been are some of the most abundant and ecologically diverse places in the world and home to an amazing display of vibrant, health-filled plants. With the herbal discoveries I was making, I was passionately formulating many concoctions—testing, eating, experimenting, importing these miracles of earth. I fueled myself as well as friends and some extreme athletes and celebrity peeps.

One day in 2006, I got a call from my Argentine friend, Miguel, who had met a woman at our local vitamin shop who was doing some similar things on the nutrition front. I met and had an amazing, synchronistic conversation with the vibrant and brilliant Isabelle Daikeler! We had very similar points of view and many synergies on nutrition, wellness, and life, really. It is rare that I find someone who is living, demonstrating, and traveling on a path of true commitment to vibrant living like Isabelle is. She told me she had heard of and even tried some of my formulas and thought there might be an opportunity for me to work with her husband's company. A week or so later, I was back at their home, out by the pool, and met Carl Daikeler for the first time.

Carl, too, was very open, caring, and willing to share where he was coming from. He shared with me his vision of the company, where they are now and where he really would like to go and his desire to impact the lives of millions of people and crank up the company's nutritional division! He said he was thinking about a meal replacement called "The Healthiest Meal of the Day." He says to me, "I know you have formulated these other things but could you take us in this direction and formulate a top-notch, incredibly nutritious, yummy meal replacement?" The first thought was: Of course I could do that, it’s what I love to do! You see, I have so many ideas in my head for developing avant-garde formulas and using exotic ingredients that of course I want to get them out there to people, millions of people. And here is this guy, giving me an opportunity to do my thing—to take the ball and run with this vision—well, I am in! And I know without a doubt nothing would have happened if it hadn't been for Isabelle trailblazing her knowledge and understanding to Carl, slowly downloading him information about this world of Super-Functional nutrition! And she was such a blessing and hugely instrumental for me then and now, even being able to have this groundbreaking opportunity by the ground she forged with the company well before I arrived. And I have to tell ya, the thing that sealed the deal for me was who Carl and Isabelle were as people, the caring they had and the large vision, rooted in creating a rewarding impact for millions of people.

I have never set out to work for a big company or a corporation or other people, for that matter. I have always been an entrepreneur, doing my own thing . . . traveling around, formulating, discovering, adventuring, answering to no one . . . doing exactly what I wanted to do. So, to even consider working with a big company was a big deal for me . . . probably because I am a control freak and didn't want to have to compromise or cut corners like so many companies end up doing. I have had my experiences with other very large nutrition companies saying they wanted the latest and the greatest, and when it came down to it they were not really willing to do what it takes, not willing to take the risk of giving the customer something extraordinary without cutting corners. That is gonna be a deal breaker for me because I don't cut corners so I naturally turned away from them and continued to do my own thing. It always came down to $$, margins, and their lack of vision from my point of view. It's like when Ferrari made their car . . . they put the very best parts in it and said, "We are not skimping on quality and if people want the best they will pay for it," so they did it! Well, I knew I wasn't gonna skimp and Carl proved he wasn't gonna either, so we were able to put the Ferrari of shakes together in Shakeology®. Now, Carl knows better than me, but I remember the tension in those meetings at Beachbody when I told them how much it would cost to put something like this together and there were more than a few business dudes in that room who thought I was nuts and it probably couldn't and wouldn't work! Well, the big boss man, Carl, always pulled through and saw it and believed in it even when others didn't . . . he knew we had to do it no matter what it takes, even if it was more expensive than the average swag product on market. All of that and the invitation from Carl and Isabelle made the difference for me. And from my point of view, Carl basically said in the beginning, "I trust you can do this, so go do your thing!" He supported me in being me and gave me the freedom to create what is best for the product and people. So we had a deal, and with a smile and a handshake we started rollin'!

How do I put a formula—this formula—together? I first had to start from scratch, a clean slate! I didn't want to start with a point of view of something or someone else's ideas. My first question was . . . what is "Shakeology"? (Of course, we were not calling it that at the time. Carl came up with that brilliant name later.) When Carl asked me to create "The Healthiest Meal of the Day," I was beyond stoked! Because I have seen, smelled, tasted, discovered, and experienced some very amazing superfoods in my life and in my travels, the opportunity to start getting that potency and vibrant nutrition into as many BODIES as possible was and is exciting. And given where some of the plants are from and how they are grown, there is no way most people would be able to experience these superfoods otherwise.

It can be quite a daunting task to formulate something that is for everybody when every body is different! However, there are things that are universal when you start to look at what is missing in most people's diets in our society today. That is where I started to formulate from—by filling in the gaps of what people's bodies require, what the typical Beachbody customer's body requires. I asked myself, what are the nutrients that are not being delivered in "normal" eating conditions today? In addition, one of the biggest keys was using ingredients that are as close to their natural, whole-food state as possible. And last, I know firsthand that it doesn't matter how good it is nutritionally if it doesn't taste good. If it's not convenient and good-tasting, it will not work and no one is going to consume it. But, I knew it was possible to make it taste good . . . it hadn't been done before, but I knew I could do it while not making the fatal mistakes others make, like cutting corners and using synthetic, artificial sweeteners and lower-quality ingredients . . . not this one, not a chance! With all those potent herbs, grasses, and exotics in there . . . whew, it took some time but we pulled it off! Hats off to all the guys in the lab . . . we spent many hours, days, and months playing with the formula and ingredients to get it to not only deliver super nutrition but to taste delicious!

It is an exciting thing because even though there are thousands upon thousands of supplements, foods, herbs, and perceived miracles out there, there are so very few that are any good. One of my philosophies when I put formulas together (and, really, how I approach all of life) is to treat others as if they already KNOW even if they don't know! So, even if they don't know cognitively on some level their body does! Meaning, I put the best product together I can at the time with the highest-quality ingredients, testing, sourcing, using sustainable means, period. The selling will come from that integrity, quality, and nurturing we put into the entire process and product. People know when they are being told the truth or a lie. Long story short, that golden rule thing is something that naturally comes out in what I do and formulate . . . because for me, that's what I would want in a supplement, myself. Have I told you that I am selfish? I don't do anything I don't want to do especially when it comes to quality eating and supplementation. My friends certainly know this! I think of myself when putting together supplements and I only put the things in that I would myself consume. I have never understood why people would do things or promote things that they do not do or believe in themselves. So, of all formulas I produce, foods I consume, recommendations I give, chances are I have lived it and am living it! I certainly did with Shakeology. (And, by the way, I drink it every day!)

Stay Fit This Holiday Season

By Ben Kallen

The holidays shouldn't leave you looking like a bowlful of jelly. As fun as the holiday season is, it can be rough on your fitness program. Bad weather, stress, and lack of time can sap your motivation, while parties, visitors, and vacations can distract you from your workouts. It's no wonder so many people gain weight in November and December, only to regret it on January 2nd.

But it doesn't have to be that way. You can keep up or even improve your fitness level, stave off weight gain, and enjoy the holidays as much as ever. Just stick with the following guidelines.

1. Manage your time.

   Scheduling your workouts in advance, either with a printed workout calendar or online with WOWY Supergym®, is always a good idea. But it's especially important over the holidays, when just saying "I'll do it when I have time" can be a recipe for failure. Your free time is sure to get filled up with other activities, and it's easier than ever to forget about working out. On the other hand, if you schedule your workouts just like any appointments, you're much more likely to do them when the time comes. (Better still, invite some Workout Buddies to join you for extra motivation.)

   If you absolutely can't find time on a particular day, mark it as a recovery period, and make sure you have a workout scheduled for the day afterward. It'll prevent you from losing the fitness gains you've built, and ensure that you keep your exercise habit intact.

2. Keep up your energy.

   If your holiday period is marked by flurries of frantic activity followed by a worn-out feeling, you're not alone. But you can shorten those "dragging" periods with these healthy habits:

   • Stick to your food plan. Loading up on high-carb holiday treats can cause blood sugar fluctuations that leave you feeling tired, while subsisting on rushed snacks or skipping meals entirely prevents you from getting the fuel you need. But regular, high-quality meals and snacks will keep you running at top speed, whether you're working out or fighting over the last Dora the Explorer doll in the toy store.
   • Take time to relax. A meditation session, a round of yoga, or just a few minutes sitting with a hot drink or your favorite music will go a long way toward recharging your batteries.
   • See the light. If your energy takes a nosedive in the wintertime, you may be suffering from seasonal affective disorder, a mood-dampening condition caused by too little light exposure. See if you perk up after getting more rays (either by spending more time outside on sunny days, or by using a full-spectrum light box). If that doesn't help, see your doctor.
   • No skipping. If you feel a little tired before a planned workout, don't take that as a signal to skip it. Chances are your energy levels will pick up once you start moving. And when you exercise regularly, you're much less likely to experience those lulls during the rest of the day.
3. Travel right.

   This is a great time of year to take a vacation or visit family—but without advance planning, those trips can bring your fitness program to a screeching halt. Here's how to avoid that:

   • Protect yourself on the plane. Since there's no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you're worried about catching something on the flight, boost your disease-fighting ability with Herbal Immune Boost.
   • Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that's not possible, order the best of what is on the menu. (Even the IHOP® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you're not getting one of those 2,000-calorie salads.
   • Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you're traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you're staying with family members who prefer life on the couch, suggest some outdoor games—or, if the weather isn't cooperative, healthy indoor activities. Even a post-meal walk will get everyone's blood pumping and prevent total lethargy from setting in.
   • Take your workout with you. One of the many benefits of a DVD workout program is that it's portable. Decide which workouts you'll want to do during your trip, and pack those DVDs, along with a resistance band. If you don't have one, see if the place you're staying has basic gym equipment, or stick to exercises that don't require any.
4. Take care of your health.

   Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:

   • Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn't matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)
   • Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.
   • Get plenty of sleep—less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.
   • Drink plenty of water. It's easy to forget when it's cold outside, but staying hydrated helps keep your immune system in top working order.
   • Get a flu shot. Remember, there are different strains of the flu virus every year, so last year's shot won't keep you protected.
   • Maintain your healthy eating habits, and get a complete supply of vitamins every day. (To make sure, supplement with ActiVit® Multivitamins or Shakeology®.)

If you do come down with a mild cold, it's okay to keep working out—moderate exercise can actually boost your immunity. (Though if you're following a high-powered program such as P90X® or INSANITY®, you should ramp down the intensity for a while.) But if you have a fever, chest congestion, or can barely get out of bed, that's a sign that you need to rest up and recover. When in doubt, ask your doctor.

8 Fantastic Fibrous Foods

By Joe Wilkes

How much fiber should we be getting? If you believe the television commercials that run during the nightly news, we're not even coming close to getting what we need.

First off, let's look at why fiber is such a big deal. I used to think of fiber as stringy, ropy stuff, like the threads in celery or cabbage. But fiber has actually become a catchall term for any indigestible material that we consume, not all of which is actually fibrous. Cellulose, the building block of much of the fleshy part of fruits and veggies, is an example of non-fibrous fiber. There is soluble fiber, which dissolves in water and helps stabilize blood sugar by slowing the rate of digestion. There is also insoluble fiber, which, as its name would suggest, does not dissolve in water—although it does attract water in the intestinal tract and, well, without getting too graphic, is responsible for the trains running on time, keeping the mail moving, releasing the payload, etc. Most importantly, more and more studies are linking a high-fiber diet to a decreased risk of heart disease and diabetes.

For optimal health, nutritionists recommend 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women. You can find the fiber content of labeled food as a subcategory under carbohydrates. If you're counting carbs, you can always subtract the amount of fiber from the total number of carbs, because the fiber will only be visiting your body for a little while, unlike the sugars, which, if not burned for fuel, will likely end up stored as fat.

Most studies indicate that Americans don't get nearly enough fiber, especially with the proliferation of processed foods filled with white flour, which is made only from the fiber-less endosperm of the grain and none of the bran and germ parts that provide the fiber. In fact, if you read labels, it's pretty rare to find any prepared food that has more than a gram or two of fiber. It can make you despair if you think about having to get to the 21 to 38 grams you need every day. So how can you get your daily dose of fiber without eating yourself into a coma? There are some fiber-rich superfoods that can help get you to your daily recommended allowance, without the coma.

1. Legumes. The humble bean (and also chickpea, lentil, and pea) is chock-full of nutritious fiber. A cup of black beans or lentils contains a whopping 15 grams of fiber—half the daily minimum supply required for a man and more than half the minimum required for a woman. Chickpeas, or garbanzo beans, have 13 grams of fiber. A cup of peas has 9 grams of fiber. The big winner is the cranberry bean with 18 grams of fiber and 17 grams of protein. Cranberry beans have a creamy texture and a chestnut-like flavor.
2. Bran. While not as great a source of fiber as beans, they're still pretty fiber rich, and may not have the unpleasant auditory and olfactory effects associated with excessive bean consumption. A cup of bran flakes has about 7 grams of fiber, and a cup of oatmeal has 4 grams of fiber. Substituting whole-wheat products for their traditional white-flour counterparts is an easy way to work some fiber into your diet without much hassle. A cup of whole-wheat spaghetti has over 6 grams of fiber, and whole-wheat bread has about 2 grams of fiber per slice.
3. Prunes. Not just for old people anymore. Grandpa and Grandma knew what they were doing when they were suffering from constipation. A cup of prunes contains 8 grams of fiber, and the prune's hydrated counterpart, the plum, is also an excellent source of fiber—prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp. That's a two-for-one special!
4. Artichokes. One medium artichoke contains 6.5 grams of fiber. One cup of artichoke hearts contains 14 grams of fiber and only 90 calories. I like to get one of those little jars of marinated artichokes (in vinegar, not oil) and treat myself to eating the whole jar as an afternoon snack or hors d'oeuvre before dinner. Tasty and filling, you'll eat less at dinner and put a serious dent in your daily fiber tally.
5. Brussels sprouts. Yes, they look like the alien heads from Mars Attacks!, but these little powerhouses pack almost 7 grams of fiber into a 1-cup serving and only about 60 calories. Not everyone is enamored with their slightly chalky taste. I recommend a generous spritz of lemon juice and maybe a dash of soy sauce or Tabasco to enhance the flavor. A sprinkle of Parmesan cheese is delicious too.
6. Asian pear. According to the Micronutrient Center of the Linus Pauling Institute at Oregon State University, the Asian pear is one of their five fiber-rich superfoods (legumes, bran, prunes, and quinoa are the others). One Asian pear, about 3 inches in diameter, contains a whopping 10 grams of fiber, the most of any similarly sized fruit. And because it has a higher water content than its European brethren, it only contains around 100 calories. So you can crunch your way to a cleaner colon.
7. Quinoa. Relatively new to the U.S., quinoa has been a South American staple for over 6,000 years. In a 1-cup serving, the edible seeds of the quinoa plant have 10 grams of fiber and 8 grams of protein—in fact, quinoa seeds contain many essential amino acids that are missing from rice, proving to be a good substitute for rice. If you check your local health food store, and even some supermarkets, you can find quinoa plain and as a main ingredient in many cereals, breads, and salads.
8. Nuts. Not just filling, heart-healthy snacks, nuts are great sources of fiber (but highly caloric, so nosh carefully). A quarter-cup of almonds has 4 grams of fiber and about 200 calories. It's another great snack for between meals. Watch out for the salt content in the hickory-smoked varieties. Also, it's a good idea to portion out a serving size beforehand, so you don't absentmindedly munch a thousand or so calories from a big bag.

Now, thanks to The Fiber from Shakeology, you can take some of the guesswork out of getting enough fiber in your diet. With five different kinds of fiber, The Fiber gives you a full 10 grams per serving, so you can still have a fiber-rich diet even if you don’t have the time to eat right.