Fiber is more important to your diet than you might think, and chances are you're not getting enough of it.

Most Americans only consume about half of the recommended amount of fiber they need, says Nate Favini, MD, an internist and Medical Lead at preventative care practice Forward. That's because the average American diet is high in processed foods, which are often devoid of fiber.

Over the past 10 years, researchers have found fiber can improve your life expectancy and decrease your risk for certain health conditions. Meanwhile, not getting enough fiber can have an adverse impact on your health.

There are two types of fiber: soluble and insoluble.

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The FDA recommends women consume between 21 and 25 grams of fiber soluble or insoluble per day, while men should consume between 30 and 38 grams daily.

Many of fiber's health benefits relate to its ability to slow digestion. This can help with hunger control, stabilizing blood sugar, and much more. Here are six health benefits of eating a high-fiber diet and tips for easily adding it to your diet.

The trillions of naturally-occuring bacteria in your gut feed on fiber as it's digested. In fact, complex carbohydrates like the ones found in whole grains, beans, and legumes are some of your gut bacteria's favorite things to feast on.

Gut bacteria, which collectively make up the "gut microbiome," are important because they extract vitamins and minerals your stomach acid leaves behind. Your colon then absorbs nutritional building blocks such as Vitamin K, B12, thiamin, and folate and puts them to work in your bloodstream.

Researchers are just beginning to understand all that these hungry bacteria do. But a 2011 paper published in Surgical Clinics of North America found the gut microbiome supports metabolism, contributes to your immune system, regulates energy levels, and much more.

Prebiotic foods are especially beneficial for gut health. These foods, like onions and garlic, contain "fermented fiber." As the bacteria in your colon break down fermented fiber, gases are produced.

These gases can cause discomfort in the lower tract of your digestive system as they inflate your colon, and lead to bloating. To get the full benefits of fiber without the discomfort, add fiber to your diet slowly, increasing the amount you consume slightly over the course of weeks or months.

Both insoluble and soluble fiber slow your digestion, which can signal to your body that it's not in a huge hurry to eat again. This helps you feel fuller for longer, and therefore may reduce your caloric intake.

A 2017 study published in Food and Nutrition Research of 40 college-aged women found that inulin fiber a naturally occurring soluble fiber found in foods like bananas, garlic, and onions significantly reduced appetite.

During the study, participants were given either a placebo or water mixed with 16 grams of inulin fiber and told to drink it first thing in the morning. After drinking the mixture for seven days, researchers assessed participants' appetite. The inulin fiber group reported feeling less hunger and consumed an average of 21% fewer calories at lunch than the placebo group.

Many foods rich in fiber can help regulate blood sugar levels thanks to their lower glycemic index. The glycemic index ranks different foods based on their blood sugar level impact. It's important to stabilize your blood sugar levels, as too many spikes over long periods of time can contribute to weight gain and type 2 diabetes.

"Eating more fiber can help with stabilizing blood sugar, because fiber slows the absorption of sugar in your intestines," says Favini. While adding fiber to your diet can help stabilize blood sugar levels, it's also important to decrease sugar consumption. A high sugar diet creates an environment where harmful bacteria thrive.

Results from a 2016 study published in Experimental and Therapeutic Medicine with 117 study participants found that fiber effectively regulated blood sugar levels. Participants were given 0, 10, or 20 grams of supplemental soluble fiber each day for a month. After a month, fasting blood glucose and triglyceride levels significantly improved in the groups who were given fiber.

For some people, consuming fiber can relieve constipation. That's because fiber adds bulk to your stool, helping it to clear out.

A 2016 medical review published in Alimentary Pharmacology and Therapeutics synthesized the results of seven different randomized controlled trials. They found that 77% of adult participants successfully treated some chronic constipation symptoms by consuming more dietary fiber. However, researchers found that flatulence also increased with a higher fiber intake, which could lead to abdominal discomfort.

If you're trying to treat constipation, both soluble and insoluble fiber will help. However, be aware fiber can sometimes make constipation worse, especially if you are dehydrated. Make sure that you are drinking plenty of water as you slowly increase your fiber intake.

Read more about the best ways to get rid of constipation.

Fiber also plays a role in cholesterol management by limiting the amount of cholesterol released into the bloodstream. According to the Mayo Clinic, eating five to 10 additional grams of soluble fiber per day can reduce low-density lipoprotein (LDL) cholesterol, otherwise known as "bad" cholesterol.

High cholesterol levels are closely linked to heart disease. This could explain why individuals who eat a high-fiber diet have a significantly lower risk of developing heart conditions such as hypertension, stroke, and heart disease.

Not only does eating fiber promote overall gut health, but it may also reduce your risk of developing colon and other digestive related cancers.

A 2015 study published in the American Journal of Clinical Nutrition with 33,971 participants found that people who consume high amounts of fiber from cereals and fruits were at a lower risk of developing colon cancer.

The link between fiber and other types of cancer is still unclear. However, a 2009 study published in The American Journal of Clinical Nutrition with 185,000 post-menopausal women found that those who consumed more dietary fiber were at a lower risk of breast cancer.

Eating more fiber is a simple way you can improve your overall health. Getting your daily recommendation can begin with making some easy swaps in your regular meals.

Because whole grains are less processed than white flour, the natural grain fiber stays intact. Favini recommends switching out processed grains for whole grains as a simple way to get more fiber.

For example, swapping brown rice, whole-wheat pasta, and bran cereal in for their processed counterparts is an easy dietary change.

You can also switch out white flour for whole wheat flours in baking. Here are some more tips to make your chocolate chip cookies healthier, for example.

Flaxseed contains 2 grams of fiber per serving, making it an excellent addition to your diet. Ground flaxseed is easily added to yogurt, oatmeal, muffins, and even cookies.

Favini also advocates for adding chia seeds, which have 10 grams of fiber per serving, to meals or drinks as another easy way to boost fiber content.

Fiber-rich snacks are a delicious way to make your diet more fiber-friendly. Some snack options include:

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Start your day with fiber instead of sugar-laden pastries or pancakes to prevent blood sugar spikes.

A great early morning meal option includes yogurt with fruit. Or, if you're craving carbs, choose steel cut oatmeal, 100% whole grain toast, or fiber-rich cereal.

Fiber is crucial for overall gut health and can improve digestion while reducing your risk of developing colon cancer.

With the average American consuming only half of their daily recommended fiber intake, it's important for most people to up their intake. Swapping out processed foods for whole grain alternatives is a simple first step to integrate more fiber into your diet.

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6 health benefits of fiber and how to add more to your diet - Insider - INSIDER

My name is Siani Peterson (@nurse_siani), and I am 26. I live in San Antonio, Texas, and I am a pediatric nurse. After diagnoses for prediabetes and hypertension, I signed up for the Noom app to aid my weight loss effort and lost 50 pounds in seven months.

Growing up, I had always been the "bigger girl." I was the bigger friend, the bigger cheerleaderjust the bigger [fill in the blank]. But things started to spiral out of control with my weight during my divorce in July 2016, and continued as I started nursing school in January 2017.

I was beyond stressed and I turned to food. I ate to cope with my feelings, and out of boredom. Eventually, my weight led to health issues. I was diagnosed with both prediabetes and hypertension.

This led me to try quick-fix ways to lose weight. I had liposuction twice, as well as the lap band procedure. But they both failed for me simply because I was not willing to make the commitment to change my lifestyle. At 24, I had hit my highest weight of 255 pounds.

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I saw an ad for a program called Noom, and they were offering a free two-week trial. I figured, what else did I have to lose besides some weight? I was willing to try anything (other than going at it on my own) at that point. My turning point came when I joined Noom on December 1, 2019. I was 25 at the time.

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I use the app, which has a calorie tracker and a step tracker. Im able to enter in what I eat, and the food log is honestly 90 percent of why I have lost weight. I also like to see how active I am, and it also has a weight tracker that tells me how much progress Ive made. I only eat the number of calories that I need a day to give me adequate energy and still allows me to lose weight. I like to say, This is what works for me. This is what works for Siani.

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So I just recently started exercising in July 2020. Now I cant get enough of it, and I broke my plateau since adding it in. I rotate leg day, an arm and chest day, and a cardio day. If you wanna sweat, do the StairMaster for 20 minutes!

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These three changes helped me see the most noticeable results in my weight loss.

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You have to hold yourself accountable when it comes to weight loss, but its okay to use extra tools. I used Noom to take all the guesswork out of eating. I also purged my house of junk food to set myself up for success.

Although I lost my initial 50 pounds through diet alone, I'm starting to find exercise that I enjoy. I have fallen in love with weightlifting.

I want to encourage other women and remind them of some motivation words that I love: You are that girl, you will forever be that girl, and now you a going to show them you are that girl, period.

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While the coronavirus crisis threw the world into flux, Baltimore Ravens wide receiver Willie Snead didnt have to choose between training with an established football coach and seeing his family. He could do both.

During high school, Snead played under Willie Snead III. So this offseason, with gyms closed and NFL minicamps canceled, the Ravens slot specialist worked out with his father day after day near his home in Florida.

And he noticed the benefits.

I had a great offseason, Snead said Wednesday in a video chat news conference. I got the results I wanted. I feel faster; I feel lighter. I dropped like seven pounds.

Snead, the most experienced member of a young receiving corps brimming with potential, felt an extra urgency this spring and summer. Though hes reeled in 242 passes over the past five seasons for the Saints and Ravens, Sneads never signed a lucrative contract more than two years in length. He joined Baltimore as a restricted free agent in 2018. Last season, he agreed to a one-year extension worth a relatively modest $6 million.

At 27, he enters the 2020 season once again in a contract year.

And he once again finds himself playing a prominent role on a high-powered offense for a title contender. Sneads been on playoff rosters the past three seasons but hasnt advanced past the divisional round.

So on a personal level and within the context of the team, circumstances pulled Snead to attack this 2020 year the best I could.

This is my contract year Im up again and I just want to get the best out of it, Snead said. Im just excited for the opportunity to come out here with these young guys and push this offense to the next level. Thats my expectation for myself. Im here now. I feel great. Im just ready to go, man.

The Ravens in April drafted two receivers, third-rounder Devin Duvernay and sixth-rounder James Proche, who thrived in college running routes out of the slot. Thats where Snead has done most of his work during his five NFL seasons, and Baltimore is well positioned to move on with younger players if one of the rookies impresses in 2020.

This year, though, Sneads place on the Ravens is safe. And to make the most of it, he decided to lose weight. Snead said he played between 200 and 202 pounds in recent years, and he figured if he got lighter, hed add quickness and be able to separate from defenders more regularly.

Thats where a little help from dad came in handy.

Some ways I [dropped weight] was just training in Florida, Snead said. Its hot, its humid. Were sweating every day. My dads got me on the pavement running.

Snead paired those workouts with a stricter diet. He said he focused on eating clean and avoiding carbs or added sugars in his meals.

Seven pounds rolled off in the Florida heat, and Snead hopes that helps his success pile up in Baltimore.

I feel really good at this weight, he said. I havent been this weight since my first year in the league, and Im just feeling pretty good going into the season.

Thanks for visiting PennLive. Quality local journalism has never been more important. We need your support. Not a subscriber yet? Please consider supporting our work.

Aaron Kasinitz covers the Baltimore Ravens for PennLive and can be reached at akasinitz@pennlive.com or on Twitter @AaronKazreports. Follow PennLives Ravens coverage on Facebook and Youtube.

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Out of all of the KarJenners, Kylie Jenner has always been the one to subvert expectations. There was a time when she was simply Kim Kardashians little sister, but now shes just as, if not more, famous than her elder siblings. Rather than follow in her siblings footsteps, Jenner chose to go down her own path which eventually led to tremendous wealth and success.

Jenner was only a teenager when she started building her makeup empire. What started out as lip-kits and her tendency to overline her lips turned into Jenners multimillion-dollar company, Kylie Cosmetics. Today, the Keeping Up with the Kardashians star is worth an astronomical $900 million. Jenners astonishing net worth makes her wealthier than any of her family members.

But money isnt the only way that Jenner differs from her family. Her relationship to food is also drastically different than most of her siblings. Her only full-blood sibling, Kendall Jenner, is a model and thus has to keep to a pretty strict diet whenever shes working. On the other hand, her Kardashian siblings place even more restrictions on themselves. Kourtney Kardashian is known for her gluten-free diet and her aversion to sugar. Meanwhile, Kim Kardashian West is a vegetarian who abstains from drinking alcohol.

RELATED: Khlo Kardashian Fans Are Clowning Her & Her Sisters After a Hypocritical Tweet

Jenner, on the other hand, is far more lax in her diet. She loves all different types of food and is known to get angry if she doesnt have access to food when shes hungry. In an interview with Harpers Bazaar, Jenner came clean about her love of food. She even mentioned that her two-year-old daughter, Stormi Webster, takes after her in terms of appetite.

If there was a face of hangry, it would be me, the Kylie Skin owner shared. I would be the face of angry. And Stormi has it too; because when that little girl is a little hungry she turns into a different baby. So, if you wonder where she gets it from, its me, for sure, Jenner confessed.

Jenner seems to be an equal opportunity foodie. She has a deep love for sushi and also really enjoys donuts. Though her favorite cheat meal is In-N-Out Burger, she typically mixes plenty of healthy food in her diet as well. In fact, she recently shared her own personal recipe for avocado toast on her sister Kourtneys lifestyle site, Poosh. Jenners recipe is pretty standard with the exception of one polarizing ingredient.

Jenners recipe starts off pretty standard, Avocado and sourdough bread make the base of the avocado toast and Jenner also sprinkles the toast with some salt. For added flavor and a bit of a kick, she also adds crushed red pepper, which is also pretty standard as far as avocado toasts go. But, the final ingredient is where things get a little polarizing. The reality TV star tops off the toast with a drizzle of honey for a touch of sweetness.

Adding honey to avocado toast seemed to be a polarizing choice for Jenners fans. Some people on Twitter argued that they loved the recipe and it brought a new dimension to the toast. Others felt that avocado toast was a strictly savory treat and adding honey was bizarre. Personally, we hate the idea of honey and avocado together, but clearly it works for Jenners palette.

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Cover crops are grown to benefit the soil, not for harvest. Examples of cover crops can include peas, winter rye, sorghum and barley. The use of cover crops allows farmers to protect their soil before and after they harvest annual crops so that the ground is always covered. Cover crops are a sustainable technique, as they build healthy soil and conserve water, but could they help fight food insecurity?

According to experts, 26.4 percent of the worlds population faces moderate to severe levels of food insecurity, a percentage that amounts to 2 billion people. Global food insecurity is largely concentrated in Sub-Saharan Africa, Latin America and the Caribbean, and the rates are determined by factors such as income inequality, food prices and food distribution. Many food-insecure places are affected by droughts and dry seasons. The utilization of cover crops in food-insecure areas may help mitigate the effects of climate change, such as drought and extended dry seasons.

Building up organic matter in the soil is an integral part of protecting waterways since nitrogen and phosphorus runoff is the main contributor to water pollution and algal blooms. Utilizing cover crops can provide agricultural communities with long-term protection, building up healthy soil that is more resilient in the future. Additionally, certain types of cover crops do not require tillage, helping keep carbon in the ground. In some climates, farmers may also harvest cover crops without removing the roots, diversifying their operation while also protecting the ecosystem.

Current environmental disasters in food-insecure countries, such as the desert locust in West Africa and parts of India, are a result of climate change. Extractive farming methods, like tilling, only exacerbate the effects of climate change. Many farming methods rely on fossil fuels and technology to operate, a luxury that many communities do not have, and one that is not a sustainable solution. Cover cropping offers significant environmental protection, without reliance on external inputs.

Up to 600 million small farmers and farm laborers in subtropical regions experience seasonal hunger and food insecurity due to extended dry seasons. With a changing climate, natural disasters are becoming more common and more intense. Based on the geography of food insecurity, the use of cover crops and other sustainable farming practices may help lessen the influence of climate change on vulnerable populations. Cover cropping helps store water in the soil rather than letting it runoff into waterways.

While economic instability and high food prices are important factors to food insecurity, drought and conflict are the main causes of food insecurity. Drought-affected areas are much more vulnerable to extreme weather patterns as a result of a changing climate. Human activity has also exacerbated these effects, with population growth forcing low-income communities into less than ideal regions often lacking the proper resources. Cover crops are an easily incorporated technique that does not require costly inputs, making them an accessible solution for areas that may lack essential resources.

Cover crops are most often utilized in conjunction with grain crops or other monocultures. Grains and tubers are the most calorie-dense and affordable food group, and most food-secure countries have diets that heavily rely on these crops. Cover cropping may contribute to higher levels of economic security by improving soil quality that farmers rely on for affordable food crops.

Farmers will need to be financially motivated to engage. Education and economic incentives will drive change for farmers, since many are unaware of the benefits of cover crops, or lack the finances to make the investment.

Cover crops, among other sustainable farming practices, can provide economic security that is much more sustainable than the current industrial system. A chemical-dependent agricultural system will not feed the world. Food-insecure countries dont need more pesticides, genetically modified crops or biotechnology. Farmers in the United States and around the world need an economic system that incentivizes health soil and works to rebuild ecosystems rather than control them.

The solution to greater food security around the globe is not to industrialize agriculture but reinforce techniques like cover cropping that work with nature to find a solution. Cover cropping has a host of benefits, such as water conservation, building organic matter, higher yields and a reduced need for chemicals. Cover crops include a variety of plant species, making them easily applicable to communities all around the world.

Cover crops may help fight food insecurity due to their drought resilience, conserving water during dry seasons. They may also provide economic security and environmental protection, helping vulnerable communities become more resilient and financially stable.

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Golf is one of the only sports that doesnt require athletes to look like Greek gods. You dont have to run fast or have bulging biceps or even tree trunk legs. John Daly is Exhibit A of that. It helps to have some insane calves like Phil Mickelson or some veiny forearms like Tiger Woods in his prime.

It doesnt hurt to have some mass behind a golf swing. Professional golfer Bryson DeChambeau is learning that is truer and truer every day. The 26-year-old from Modesto, California, already has eight professional wins and made history in 2015 when he won both the NCAA and U.S. Amateur titles, joining an exclusive list of Jack Nicklaus, Phil Mickelson, Tiger Woods and Ryan Moore.

DeChambeau has been a staple on the PGA Tour over the last few years. During that time, the 6-foot-1 golfer has hovered around 200 pounds. After quite the transformation since 2019, DeChambeau now stands a beefy 240 pounds after a pretty wild diet and training regimen.

Like most of the American people in quarantine, DeChambeau has gained weight during the coronavirus pandemic in 2020. Big deal, right?

DeChambeau has put on some solid muscle during the PGA Tours lockdown thanks to COVID-19. He turned heads in June when he returned to the golf course some 50 pounds heavier than he was last year. He ripped a 367-yard drive at Colonial Country Clubs Charles Schwab Challenge in June 2020. The five-time PGA Tour winner then won the Rocket Mortgage Classic at the Detroit Golf Club on July 5, 2020, thanks to some booming drives (and a fit of rage directed at a cameraman) that helped him take down Matthew Wolff in the final round.

According to DeChambeau in an interview with Mens Health, improving his driving distance is the reason hes put on all this weight in his body transformation over the offseason.

Eight months ago I said, you know what, I want to try and get stronger, because I know theres an advantage to be gained, DeChambeau told the publication. If I could be like Happy Gilmore or Kyle Berkshire, hitting over 400 yards and hitting it straight? That is a massive, massive advantage. So I set out to do that, and Ive been healthier and stronger ever since.

RELATED: Golfer Rips Massive Fart on Live TV After Tee Shot

Right, so how did the Mad Scientist actually achieve these goals?

According to his trainer, Greg Roskopf, DeChambeau has been eating anywhere from 5,000 to 6,000 calories every day to help gain more than 40 pounds of muscle. Roskopf, who works with the NFLs Denver Broncos, has never seen anything like what the golfer has been able to do with his body.

According to the New York Post, his diet is basically just a bunch of protein shakes. Heres what it looks like on a typical day:

Ive never seen the type of changes in an athlete like the ones hes made in this last six-month period, Roskopf told ESPN while shooting down the notion that DeChambeau was on steroids.

Because weve had the foundation, youre seeing the end result of it happened quick, but the two years of preparation to get him to the point where he could make those changes is really why hes been able to make those changes as fast as hes been able to make it.

DeChambeau hasnt been curling until his biceps hurt or benching a million pounds. His workouts have centered around improving his grip strength.

I actually had to get my wrists stronger, DeChambeau told USA Todays Golf Week in December 2019. I had to train, do farmer walks, 70 pounds in each hand and move them like that when I walk to get my grip strength up. Did a lot of pull ups with just the fingers, holding on with the palm, just doing a couple other things, inflexion, flexion stuff, internal, external rotation of the wrist.

The result has been DeChambeau pummeling some of the longest drives of his career. The World No. 7 has also seen his swing and ball speed increase on his tee shots. He uses a driver with a loft nearly the same degrees as most putters to help him drill fairways.

Other players have taken notice of his transformation.

Hes huge. I was 40 yards behind him, 2013 U.S. Open winner Justin Rose told The Sun.

In an interview with GQ, DeChambeau discussed more in depth how he wanted to seemingly live forever.

I mean, my goal is to live to 130 or 140. I really think thats possible now with todays technology. I think somebodys going to do it in the next 30 or 40 years. I want humans to be better. I want them to succeed. I want to say, Hey, this is all of the stuff Ive experienced that helped me do my best. If it helps you, great. If it doesnt, well, lets keep working on it. Lets keep figuring stuff out. Thats my take on life.

As major golf returns to San Franciscos TPC Harding Park in August for the PGA Championship, expect to see a very bulky Bryson DeChambeau when his tee time rolls around. You can also expect him to be right up next to heavy hitters like Rory McIlroy, Dustin Johnson, Rickie Fowler and Brooks Koepka on the leaderboard.

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Could you imagine a hamburger or chicken sandwich without condiments? Whether its ketchup, mustard, barbecue sauce, or a more creative condiment like hummus or chipotle mayo, condiments add flavor and in some cases moisture to your sandwiches and other dishes and they also add a certain palatability to your meals, making certain diet foods easier to choke down than if they were left plain.

However, not all condiments are equally healthy. Some may cost you as much as 100 calories for just a teaspoon, and are packed with added sugars. Others may only set you back about 5 calories per tablespoon, and be chock-full of vitamins and minerals.

Condiments sometimes get a bad rap, but its all about being smart and finding ones that fit into your lifestyle. It goes without saying, but if you can find a low-fat, zero sugar version of your favorite sandwich topper, then thats the way to go.

Were all for increasing flavor around here, but not at the cost of adding unnecessary calories. Luckily for you, weve decided to run down some of the best (and worst) condiments youre likely to find on the supermarket shelves.

Heres a rundown of which toppings are better choices and which arent so diet-friendly.

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The Best and Worst Condiments for Your Diet - Muscle & Fitness

Madelaine Petsch is truly fascinated by her body. If you've caught an episode of CW's Riverdale, it's not hard to see why. But it goes way beyond the physical.

"The thing I love most about my body is how perplexed I am about all the things it can do," she explained in the latest Body Scan video for Women's Health. "The more I learn about my body the more fascinated I am by it."

Madelaine's also moving that bod a lot. She works out with trainer Stephen Pasterino, creator of Pvolve. Workouts are as much about Madelaine's mental health as they are for her muscles. "The more I move the happier I'll be. I link my mental health to working out."

But still, she's all about the abs, and it shows. "The body part I love exercising the most is my abs. I think that my abs feel the most pain and I love the feeling of being sore."

It doesn't take long for her to Feel. The. Burn. "My trainer does this thing called six-minute abs, which is honestly deathly. They are the hardest thing ever." He doesn't tell me what it is, every minute or 30 seconds he'll switch to a new thing but he'll never tell me because then my brain can't anticipate it."

"I can still feel my workout in my abs and that is *chef's kiss* a beautiful thing."

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One pain she's not a fan of: her feet. "I'm always complaining about how bad my feet hurt," she says. Her usual companions, Camila Mendes and Lili Reinhart, don't suffer the same tootsie torture. "I always ask my stylist for thick heels and platforms."

Madelaine also sticks to a healthy diet. She grew up eating plant-based and continues a vegan lifestyle now. "Protein is something I really have to be aware of in every meal or else my energy levels just go completely down hill."

Surprisingly, Madelaine says she gets her extra protein from pasta. "I really like protein pasta because I'm such a carb fan." Red lentil pasta gets her stamp of approval for protein content and taste. "I need to hit my salivary glands and I also need to hit my protein."

"I always eat breakfast," she says. The rest of the day, when she's on her own, can get away from her. "It'll be 5 p.m. and I haven't had lunch. My energy levels will completely drop. That's where I struggle, making time to eat because I'll forget."

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As she's gotten older, she's also learned to embrace her natural hair color. She was the sole redhead in her school. "Typically the things that you're bullied for make you unique. Children were afraid of things that were different because they didn't understand it. It's helped me embrace all the things that make me feel unique and different and special."

Madelaine is all about taking charge of her health. "One of the ways women can make decisions about their bodies is with birth control," she says. "My mom spoke to me when I was ready about my birth control options." It helped Madelaine feel more comfortable and she hopes to educate others so they can experience that openness and confidence, too.

As a result, she partnered with Lo Loestrin Fe as a spokesperson to encourage young women to have open and honest discussions about their birth control options.

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Nikola Tesla was a genius inventor who created some groundbreaking inventions. Tesla also collaborated with many big names and companies in history.

Because some of his ideas were considered far out there at the time,Tesla is often featured in science fiction television shows and movies. Here we shine a light on some of his most notable works and explore some other commonly asked questions about the man and his life.

RELATED: 7 INVENTIONS OF NIKOLA TESLA THAT WERE NEVER BUILT

Nikola Tesla's education began when he was a young boy in Smiljan, Croatia; then part of the Austro-Hungarian Empire. At a young age, he showed remarkable imagination and creativity and also had some talent as a poet.

He would spend his pre-university days at the Realschule, Karlsdadt, later renamed Johann-Rudolph-Glauber Realschule Karlstadt. After completing his studies there, Tesla decided to pursue a career in engineering.

To this end, Tesla attended the Technical University at Graz, Austria, and the University of Prague. At Graz, Tesla studied mathematics and physics and later studied philosophy at the Unversity of Prague.

While at Graz, he was first introduced to the Gramme dynamo that operated as an electrical generator and, when reversed, could also act as an electrical motor.

This experience influenced him deeply and, so it is said, encouraged him to first conceive of a way to use alternating current advantageously. In the early-1880s, while working at the Central Telephone Exchange in Budapest, Tesla built on his thinking by visualizing the principle of the rotating magnetic field and developed plans for an induction motor that would ultimately become the first-ever utilization of AC.

He would later move to Paris to work on direct current powerplants with the Continental Edison Company. Soon after, he would emigrate to the United States at the age of 28.

Tesla's final years were filled with controversy and an apparent decline in his sanity. He would spend his last decade living alone in the Hotel New Yorker and working on new inventions even as his health and mental condition deteriorated.

Between 1933 and 1943, Tesla occupied a suite in rooms 3327 and 3328 at the Hotel New Yorker and he would rarely receive guests. He also ate an exclusively vegetarian diet and had his meals prepared for him personally by the hotel's chef.

Tesla also apparently developed a fixation with the number three and would obsessively wash his hands and body after developing a form of mysophobia (germophobia). In fact, when the hotel staff was permitted to enter his room, they were asked to remain at least three feet away from him.

On the 8th of January 1943, Tesla's body was found in his hotel room. It was later discovered that he had died at approximately 10:45 pm on the 7th of January 1943.

The visiting physician quickly qualified the cause of death to be coronary thrombosis. A disorder normally caused by a build of cholesterol and fats in the blood vessel walls, primary causes for it are high LDL cholesterol diet, smoking, a sedentary lifestyle, and hypertension.

But this is not the entire story. Tesla also experienced a serious accident a few years before his death that may have contributed to his ultimate demise. In the autumn of 1937, Tesla left his hotel for his regular commute to the local cathedral and library. While crossing the street, he was hit by a taxicab and thrown to the ground.

This accident severely damaged his back and broke several ribs. He never consulted a doctor and apparently learned to cope with his injuries on his own.

Tesla was one of the most prolific and innovative engineers and inventors of the nineteenth and twentieth centuries. As previously mentioned, his illustrious inventive endeavors began in the early-1880s while he was working at the Central Telegraph Office in Budapest.

However, there is little, if any, information about attempts to file any patents for his work at this time. Tesla's first-ever confirmed patent, for the electric arc lamp, was filed after his arrival in the United States, in March of 1884.

The vast majority of his patents were filed after he left Edison's employ and founded his own company, Tesla Electric Light and Manufacturing. Up until 1928, Tesla appears to have protected many of his inventions with patents all across the world.

During this period, his first patent was theUS patent no. 334,823for a commutator for dynamo-electric machines, and according to the Tesla Foundation, his last was thelast US patent no. 1,655,114 for an apparatus for aerial transport.

According to U.S. patent records, Tesla held around 112 registeredU.S. patents for his work. It is known that Tesla filed a number of patents in other countries, but some of these records are harder to definitively quantify with certainty today.

It is believed that Nikola Tesla held somewhere in the order of 196 patents for his tech, across 26 countries worldwide. Of the non-US patents, the largest number appears to have been filed in Great Britain, with 30 patents granted.

Tesla also held about 10 patents in France, 27 in Belgium, 21 in Germany, 19 in Italy, and 15 in Austria. He also appears to have filed a handful of patents in a number of other countries, including Spain, Belgium, Brazil, and Italy.

The Tesla Foundation has estimated that Tesla held a total of over 300 patents across five continents. However, it must be born in mind that many of these patents were for the same inventions rather than unique developments.

Interestingly, according to an analysis of his patents, his most protected invention was his pump and turbine (US patents 1,061,142 and 1,061,206). For these, he was granted 23 patents in 22 countries.

Of all his patents, 54 were granted in the United States. 1889 appears to have been his most prolific year, with a total fo 39 patents filed relating to his polyphase system.

Tesla also either did not file patent protection for a number of other inventions he came up with throughout his career. A prime example being his application of high-frequency current for medical purposes.

So, without further ado, here are ten of Nikola Tesla's most famous inventions. This list is far from exhaustive and is in no particular order.

Chances are that you have already seen this invention. It is a transformerused to produce high-voltage, low-current, high-frequency alternating-current electricity. To observers, it appears as if lightning is being shot into the air.

A Tesla coil consists of a primary coil and secondary coil, each with its own capacitor tostore electrical energy. The two coils and capacitors are connected by a spark gap. A high-voltage source powers the system.

The primary coil's capacitor eventually builds up so much charge that it breaks down the air resistance in the spark gap. Then, the current flows out of the capacitor down the primary coil and creates a magnetic field.

This field collapses quickly and generates an electric current in the secondary coil. The voltage zipping through the air between the two coils creates sparks in the gap and, eventually, the charge in the secondary capacitor becomes so high that it breaks free in a spectacularburst of electric current.

The resulting high-frequency voltage can illuminate fluorescent bulbs several feet away with no wire connection.

Tesla had intended the Tesla Coil to be part of a wireless power system and was a mainstay of many of Teslas other experiments.

By running a wire connected to the resonator around his lab he permeated his lab with electromagnetic energy and was able to light a fluorescent bulb held in his hand because the voltage drop through the air was great enough to cause a sufficient current flow.

Using a magnifying transmitter, he was also reportedly able to light a field of bulbs at a distance of 1 km. The magnifying transmitter was an adaptation of the Tesla coil, only instead of discharging to the earth, the magnifying transmitter created standing waves of electrical energy, which could be harnessed by a tuned receiving circuit.

Tesla saw the rise of the piston engine in the automobile industry as a way to make a change in the world. He developed his own turbine-style engine that used combustion to make disks rotate.

The fuel efficiency of his engine was as high as 90%, a big achievement considering this is similar to the efficiency of some modern turbines.

While Rontgen has been credited with developing the first X-ray films, called shadowgraphs, there is clear evidence that Tesla was also working in this area. The problem is that Tesla lost a lot of his work due to a fire in his lab.

Tesla may well have produced the first x-ray image in the United States when he attempted to use a vacuum tube to obtain an image of Mark Twain. However, instead of Twain, the resulting image showed the screw for adjusting the camera lens.

He did later obtain shadowgraph images of the human body, shortly after Roentgen published his discovery on November 8, 1895. Tesla also described some clinical benefits of x-rays.

Before his lab burned down, Tesla discovered that he could use his coils totransmit and receive powerful radio signals, tuning them to resonate at the same frequency. By early 1895, he was ready to transmit a signal 50 miles from his lab, to West Point, New York. But the fire in Tesla's lab destroyed his work.

While he was rebuilding, a young Italian experimenter named Guglielmo Marconi, who was working in England, took out the first wireless telegraphy patent.

When Marconi later set up long-distance demonstrations, he used a Tesla oscillator to transmit the signals across the English Channel.

Tesla did not invent fluorescent or neon lights, but he did contribute to improving both inventions. He took the lights and created the first neon sign.

At the 1893 Chicago Worlds Fair, he demonstrated neon light signs and how they can make unique designs and even form words. Thanks to Tesla you can identify your favorite bar.

When it came to deciding what company would build a power generator at Niagara Falls, Thomas Edison was the first choice. After reviewing Teslas work for Westinghouse Electric, though, the Niagara Falls commission went with Teslas alternating current power.

Despite doubts, Teslas system worked well and became a standard for hydroelectric power.

The first AC commutator-free three-phase induction motor was invented independently byGalileo FerrarisandNikola Tesla. Although Ferraris presented his engine first, in 1885, it was Tesla who filed for a patent first.

George Westinghouse, who wasdeveloping analternating current powersystem at that time, licensed Tesla's patents in 1888. This type of motoris commonly used in vacuums, blow dryers, and power tools, even today.

The Teleautomaton was the first radio-controlled boat that was designed by Tesla. After being denied a patent because the patent office didnt think it was feasible, he proved them wrong by demonstrating the boat at the Electrical Exhibition in 1898.

Alternating current is considered Teslas crowning achievement. While not the inventor of AC power, he made it easy to use widespread.

AC power allows for electricity to be sent over long distances much more efficiently. Westinghouse bought Teslas AC patents and used them to bid on the lighting of the Chicago Worlds Fair.

They won the contract and were able to provide power at around $150,000, which is less than it would have cost to provide power using direct current.

That's a wrap, as they say.

Tesla's apparent innate skill for invention and unfathomable imagination made him one of the most prolific inventors of our age. While we have selected but a few of his many inventions, it is clear that his genius was unparalleled in his time, and perhaps ours.

And that raises an interesting question. If Tesla was born today, how different would the world be in the future?

We'll let you muse over that.

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10 of the Most Important Inventions of Nikola Tesla - Interesting Engineering

In a rare interview, ex-Dolphins assistant Jim Caldwell did not name the Dolphins but said hes philosophically opposed to teams letting top players get away. He even called it a firing offense.

When Jim Caldwell arrived in Miami, it seemed like a perfect match: a veteran, Super Bowl-winning coach serving directly under Brian Flores, a young, rookie head coach.

Then, on July 13, came the announcement that Caldwell was taking a leave of absence from the Dolphins. What can best be described as stunning at the time has since morphed into a mystery of sorts. Caldwell took time to deal with unspecified health issues, which anyone can understand, but, very quietly, as his health improved, it was decided that he wouldnt be rejoining the Dolphins staff for 2020, even though he put the word out that he was interested in coaching again.

How come?

Caldwell, 65, rarely does interviews, but Thursday, Glover Quin, who played safety under Caldwell with the Detroit Lions, posted a 75-minute interview with Caldwell on his YouTube program The DB Room.

One takeaway is that, thankfully, Caldwell is happy and healthy. Hes on a plant-based diet that helped him shed 32 pounds.

A little different body type than youre used to seeing, Caldwell said from his home in Clemmons, N.C.

As for the Miami mystery? Perhaps midway through the interview, Caldwell sprinkled in a sliver of light. I say perhaps because, before quoting him, its crucial to point out the context. Caldwell was describing to Quin his philosophy in general on rebuilding ailing programs after being hired (key words being in general).

I dont believe in getting rid of good players, he said. I see that happen all over the league. I mean, its crazy. I see guys run guys out of the building that are excellent football players. Im not just talking about Detroit, OK? I talking about all around the league. I could name some places.

Did Caldwell name Miami? He did not.

Was he referring to the Dolphins and the 2019 strip-down, start-from-scratch project? You decide.

Keep in mind that Caldwells leave was announced July 13, 2019. It wasnt until Sept. 1 that left tackle Laremy Tunsil and receiver Kenny Stills were traded to Houston, and not until Sept. 17 that defensive back Minkah Fitzpatrick was dealt to Pittsburgh.

But: It was no secret that the Dolphins were looking at this as a project for the long haul, one that may pan out better than expected since they won five of their final nine games last year yet still landed quarterback Tua Tagovailoa without trading up.

Even if Caldwell didnt have an inkling talent would be traded away before he went on leave, he certainly knows now that the Dolphins traded two players who made last seasons Pro Bowl (Tunsil and Fitzpatrick).

I dont understand that, Caldwell said, again, in general about losing talent. Itd take you four or five years to find another player like that, right? And youre going to run that guy out of the building. Find a way to work with that guy.

Now if it was just somebody who just you cant deal with because hes doing so many things that dont make sense that hes tough to handle, that hes arrogant, that he cant be coached thats different. But for guys that are manageable and they can play? It makes no sense to me. Thats counterproductive.

If I was the GM or the owner of the team, Id fire him, OK? You know, getting rid of good players, thats just ridiculous, right?

One source said Caldwell did not return to Davie for this season simply because he had sights on only a head-coaching job, which he obviously is more than qualified for. But the last hiring cycle came and went with no takers.

Today, hes spending much time in his familys bubble because of the pandemic, keeping in shape by running, cycling and an occasional round of golf.

Maybe that route gets him the job he covets next year. Maybe spending a season as assistant head coach of the Dolphins would have been a surer path. Well never know.

Just as we may never know what really happened behind the scenes of a Dolphins coaching stint that never was.

hhabib@pbpost.com

@gunnerhal

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Habib: Jim Caldwell says 'it's crazy' when teams part with good players. Was he referring to Miami Dolphins? - Palm Beach Post