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   Fiber for the win
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           Tuesday, February 20
           <hr/>
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           <p>
            Are you hitting your calorie and macro goals, but still not seeing the pounds drop? Or maybe you're faithfully munching on greens and lean proteins, but not feeling the energy benefits you expected? The culprit could be closer than you think: your digestive system.
            <b>
             Keep on reading to learn more about the relationship between nutrition, digestion, and achieving your goals.
             <b>
              <br/>
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                <b>
                 The digestive system: your nutritional gatekeeper
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               The digestive tract is where your body breaks down food and absorbs the nutrients that fuel every cell, muscle, and organ.
               <b>
                Without proper digestion, even the most balanced diet can leave you deprived of essential nutrients, affecting everything from your energy levels to muscle repair.
               </b>
               <br/>
               <br/>
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               <b>
                Tips for sneaking more fiber into your diet
               </b>
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               <ul>
                <li>
                 <b>
                  Start with breakfast:
                 </b>
                 Opt for whole-grain cereals or bread and fruit. Load up your oats or yogurt with fruit and nuts, or add black beans or veggies to your egg omelet!
                </li>
                <br/>
                <li>
                 <b>
                  Smart snacking:
                 </b>
                 Choose raw vegetables, nuts, or fruits over processed snacks.
                </li>
                <br/>
                <li>
                 <b>
                  Read labels:
                 </b>
                 Look for high-fiber percentages in nutritional information. Choose foods with 5 grams of fiber (or more) per serving.
                </li>
                <br/>
                <li>
                 <b>
                  Switch to whole grains:
                 </b>
                 Rather than choosing white, refined grains, opt for whole grains like brown rice or whole wheat bread, which contain more fiber. For instance, you can replace regular pasta with whole grain pasta or white rice with brown rice.
                </li>
               </ul>
               <b>
                And don’t forget to stay hydrated!
               </b>
               Water after a meal helps your body break down and process food. Proper hydration also helps soften stool,
               <a style="color: #0066ee; text-decoration: none;">
                <strong>
                 increasing motility
                </strong>
               </a>
               through your digestive tract.
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               <a style="color: #0066ee; text-decoration: none;">
                <strong>
                 Essential guide to fiber for healthy digestion
                </strong>
               </a>
               <br/>
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               <a style="color: #0066ee; text-decoration: none;">
                <strong>
                 Are you eating enough fiber? Get your fiber score
                </strong>
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                <strong>
                 Can the skin pinch test indicate dehydration?
                </strong>
               </a>
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                  <strong>
                   #ProTip
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                  Did you know that only 5%
                  <a style="color: #FFFFFF;">
                   <strong>
                    of Americans actually eat enough fiber
                   </strong>
                  </a>
                  ? It's recommended that women consume 25 grams of fiber daily and men consume 38 grams daily, according to the
                  <a style="color: #FFFFFF;">
                   <strong>
                    Institute of Medicine
                   </strong>
                  </a>
                  . Use MyFitnessPal to track your daily fiber intake in real-time!
                  <strong>
                  </strong>
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                        TRACK FIBER
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