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It's the dieter's worst enemy — that gnawing hunger when you're trying to eat less and lose weight.
But fighting off those feelings of hunger could be as simple as a walk to the nearest soup and salad bar for lunch. Here's how you can make food choices that will keep you feeling full and help prevent the hunger pangs that lead to diet-busting snacks or binges.
Food Strategies For Losing Weight
If you want to feel full all day on less food, focus on these eating strategies:
Get enough lean protein and fiber. A study of 22 men who changed the amount of protein in their diets for 18-day periods showed that those who ate the least protein were the most likely to report being hungry. "Protein is the number one thing to help you feel full," says Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. "The second thing is fiber."
Eat a rainbow of fruits and vegetables. Researchers tracked the weight-loss success of 71 obese women between 20 and 60 years of age on a low-fat diet. Half of the women were also told to increase their fruit and vegetable intake. At the end of one year, both groups of women had lost weight, but the women who ate the most fruits and veggies reported the greatest weight loss and were less likely to say they felt hungry on any given day. In fact, when the researchers crunched the data, they found that whether the women reported feeling hungry frequently predicted their ability to lose weight. Other studies have shown that changing your eating habits to focus on these water- and fiber-rich foods will help you maintain weight loss for up to six years.
Sip soup. Adding two low-calorie soups to your diet every day could stave off hunger pangs and keep you satisfied longer. Choose soups that are broth-based, not cream-based, to reduce the calorie count; also look for soups that are low in sodium. Consider chunky, pureed vegetable soups, as they have been shown to produce the most lasting full feeling. Timing your soup so that you have it before a meal also reduces the amount you eat at that meal by about 20 percent, according to a study of 53 overweight adults.
Eat whole grains. A serving of whole grains will stick with you longer than a serving of refined wheat bread or any other refined flour product, for that matter. Most refined flour is white and often bleached.
Pick "airy" snacks. If you must snack and you don't have a piece of fruit or a veggie tray on hand, choose the snack food that has more air in it — think cheese puffs instead of potato chips, rice cakes instead of cookies. You will feel just as full as you would if you ate the same serving size of another snack, but you will consume fewer calories on average.
Another way to fight off hunger is to develop a "low-energy density" eating plan. This means that you can eat a large quantity of foods that do not have a high calorie count. Learning about portion sizes and counting calories is one way to approach this, but you can also try the plate method, which dictates that half your plate be full of veggies, one-quarter dedicated to a starch (preferably whole grain), and one-quarter to a lean protein.
And speaking of plates, it's worth noting that a study of 45 adults demonstrated that the oft-repeated advice to eat on a smaller plate if you want to feel like you have more food in front of you actually has no effect on the amount you eat at a meal (if you are serving yourself) or your feeling of being full.
So, if you prefer, you can go back to eating on your good china — just make sure to emphasize lean proteins, fruits, and veggies.
U.S. Sen. Rand Paul, R-Ky., is joining forces with two Democratic senators – Kirsten Gillibrand of New York and Cory Booker of New Jersey – to introduce legislation that would allow easier access to legal medical marijuana.
Speaking Tuesday alongside Gillibrand, Booker and patients who have used and advocate the use of medical marijuana, Paul said society is becoming more accepting of medical marijuana.
“I think society is changing their attitudes on it,” he said at a news conference in Washington, D.C.
The Compassionate Access, Research Expansion and Respect States Act, or CARERS ACT, would allow people in states that have already passed medical marijuana laws to participate in those programs without the threat of federal prosecution, according to a news release from Paul’s office.
But Tommy Loving, director of the Bowling Green-Warren County Drug Task Force, said the Kentucky Narcotic Officers’ Association continues to oppose “so-called medical marijuana.” Loving is a past president of the association.
He said the association’s counterparts in other states have said legalization of medical marijuana ends up essentially being “de-facto legalization.”
The bill would also reclassify marijuana as a Schedule II drug, which would allow medical marijuana to be prescribed and researched more easily, Paul said.
“We know of many instances where people have gotten palliative help with this, and I’m proud to be part of this effort,” he said.
The legislation, if approved in Congress, would amend the Controlled Substances Act to allow states to set their own medical marijuana policies, allow doctors in Department of Veterans Affairs facilities to recommend medical marijuana to military veterans and remove some hurdles for researchers to gain government approval to do research on marijuana, among other measures, according to a news release.
Sandy Faiola, a New Jersey resident who has multiple sclerosis, described at the news conference how her illness left her unable to sleep well. Treatment with marijuana helped her to do so.
Faiola said the bill could help patients access medical marijuana by removing the barriers of fear and higher costs.
“There is an urgent need for this change,” Faiola said.
Booker said the legislation “seeks to right decades of wrong and end unnecessary marijuana laws.”
Gillibrand said the bill would allow patients and their families to take medicine recommended by their doctors without fear. “This is clearly a case of ideology getting in the way of scientific progress,” she said.
Research is already being conducted about medical uses for marijuana, Loving said.
The Food and Drug Administration is already involved in research on a marijuana derivative in the treatment of seizures, he said.
“To me, this is something that should be played out in the scientific community by the FDA, rather than by legislators,” Loving said.
By Katie Brandenburg
Bowling Green Daily News
February 25, 2015;
Louisa, Ky -- If you are looking for Three Rivers Gastroenterology and Thomas H. Frazier, M.D., in Louisa, the office has moved. But not too far! The new facility is located at 40 Professional Park Drive, Louisa and is adjacent to our former office. The first day in the new office will be Thursday, February 26.
As a reminder, Lynn Hill, APRN is on staff, to better serve you.
As always, Dr. Frazier is here to work with you closely to improve your health and quality of life.
If you need to schedule an appointment, you can still call us at 606-638-4656.
Dr. Frazier has served as a staff physician/gastroenterologist at Three Rivers Medical Center since July 2011. In addition to treating liver disorders such as hepatitis C and performing endoscopic procedures such as a colonoscopy, Dr. Frazier’s specialty areas include enteral stenting and ERCP. His research focuses on nutrition and obesity and nutrition for the critically ill obese patient. His work in the area of obesity-induced inflammation has led to the development of a tube feeding formula designed for critically ill obese patients.
In addition to his two practice locations, Dr. Frazier also serves as Assistant Clinical Professor of Medicine at the University of Louisville for the Department of Gastroenterology, Hepatology and Nutrition; and Adjunct Professor of Internal Medicine and Gastroenterology, University of Pikeville, KY, College of Osteopathic Medicine. He is board certified in internal medicine and gastroenterology, and is a member of the American Society of Gastrointestinal Endoscopy, American Association for the Study of Liver Disease and the American Society for Parenteral and Enteral Nutrition.
March 3, 2015
By Jennifer Ferguson
Though lifetime Lawrence County resident Monica Hickey appears to have her fitness life all in order by not only participating in Cross Fit, but actually owning her own box (Cross Fit business), she’s the first to admit she hasn’t always led the healthy, active lifestyle that she does today.
It was in a dressing room in June 2007 that Hickey had her, what she refers to as an “Ah Ha Breakdown.”
“I locked in after being in that fitting room and realizing my waist size was expanding from a women’s size 20 to a 22 in pants. I had walked around for years feeling miserable and finally that day, in that fitting room, I realized I had to take charge and do something about it.”
Though Hickey says she’s always “felt fat,” it was the moment in that dressing room that changed her way of thinking
I had no idea that in high school being a size 10 or 12 wasn’t as big as I thought. Just a couple of years out of high school was when I started having real weight issues. I worked my way up to a size 14…16…18…20 and when I discovered I had made it to a size 22, that was my breaking point.
Participating in workouts such as CrossFit and Yoga, Hickey has lost 95lbs and completely turned her lifestyle around.
Losing weight has helped me improve at life. I can do things now that I never imagined possible! Fun adventures such as biking, hiking and swimming. I most certainly would be in a different place today and I not walked the path I have over the last eight years. I have went from working multiple jobs to owning multiple businesses and exploring community growth and creation. None of this would have happened had I still been eating out of drive-thru restaurants for every meal and “sleep walking” 24/7. My energy level, mood and the simple strength to face each day had increased greatly! I give all the glory to God for leading me down this path and giving me the strength to continue on it.
Hickey also follows a Paleo-ish diet, she says she’s had to put in lots of work to discover what foods she is intolerant to and those that she’s not affected by. She also supplements with Omega 3, Vitamin D and Magnesium Zinc which she says helps with her levels of soreness, her mood and also rest and recovery from an intense workout or CrossFit competition.
Though she has traveled and even moved away a couple of times for school and to explore the world, Hickey says she always finds coming back to Louisa which she refers to as “home.” However, she never planned to actually open her own business there.
When I moved back to Louisa I didn’t plan on opening up a box, but realizing the amount of people that wanted a CrossFit Affiliate here it was a no brainer for my husband and I that we had to do whatever it took to keep it going. Seeing that within six months our group had grown from five members to thirty, we knew we had to do it.
Though CrossFIt Louisa is a full time commitment for Hickey, she also has recently learned to quilt, a passion of her late mothers, and also recently renewed her license as a massage therapist. Hickey credits her mother and the fellow coaches and athletes at the box with keeping her motivated.
Every person that walks through the door at CrossFit Louisa, along with every person that may possibly walk through the doors in the future keeps me going when I feel like giving up. How can I expect them to believe a word I say if I’m not fully living the lifestyle myself? Also, my mothers’ precious spirit will forever remain in my heart urging me to get back up when I fall. She was ill the majority of my life and the experiences I had with her have always inspired me to (now in honor of her life more than ever) become the healthiest I could possibly become. It is truly my greatest blessing to live each day doing what I dearly and passionately love in my hometown with my family and all the while feeling better than I ever have in my life!
Hickey advises others to always seek prayer and support when wanting to take control of their health.
“Change your lifestyle, not your diet! That’s very difficult to do alone and without others that live the healthy lifestyle you with to live. Find a coach and/or mentor who has already achieved what it is you wish to achieve. Remember, you must be coachable (it took me a long time to learn this one!) Set goals and make them public. 3,2,1…GO!!
For more information on CrossFit Louisa visit www.CrossFitLouisa.com. To coneect with Hickey and learn more about her journey, you can find her on Facebook at www.facebook.com/urgelife
February 26, 2015
Three Rivers Medical Center can help
Louisa, Ky -- If you’re in the process of filing your 2014 taxes and learn you’re going to be penalized for not having health insurance in 2014, you may qualify for a special enrollment period to obtain coverage for 2015. From March 15 until April 30, the government will open a special enrollment period. By obtaining 2015 coverage before April 30, you may avoid paying a tax penalty in 2015 – and you will have health insurance that will help cover your family in the event of injury or illness. Just as it did for the most recent open enrollment period, Three Rivers Medical Center can help with enrollment.
For individuals who were unaware or didn’t understand the implications of the tax penalty for not enrolling in coverage, this special enrollment period will provide an extended opportunity to purchase health insurance coverage for 2015. To qualify, an uninsured individual must meet these qualifications:
The uninsured individual will need to state they had to pay a penalty for not having coverage in the 2014 tax year.
The uninsured individual cannot be currently enrolled in a plan on HealthCare.gov.
The uninsured individual only found out they were going to have to pay a tax penalty when they were preparing their 2014 tax return.
Those who did not qualify for an exemption and went without health coverage in 2014 will pay a tax penalty of $95 per adult or 1 percent of their income, whichever is greater – when they file their taxes for 2014. Unless uninsured consumers take advantage of this special enrollment period, they may have to pay a tax penalty when filing their 2015 income taxes. The penalty will increase to $325 per adult or 2% of income for 2015.
“The good news is based on household income and dependents, some individuals may qualify for financial assistance from the government – or subsidies – towards the cost of the premium and other financial obligations like co-pays or deductibles,” explains Greg Kiser, CEO.
The application counselors at Three Rivers Medical Center stand ready to assist the still uninsured in our community. “We can help individuals and their families evaluate the available health plans and determine if they’re eligible for Medicaid or other insurance options.”
It’s not too late, but the deadline is April 30 and individuals must meet certain qualifications. “Let us help take the frustration out of the enrollment process. Call us at 606-638-7494 before April 30 to avoid the tax penalty in 2015,” says Kiser.
Three Rivers Medical Center has been awarded Joint Commission Top Performer distinction four years in a row. The Emergency Department is an Accredited Chest Pain Center. TRMC is a 90-bed, acute care facility. It is accredited by The Joint Commission. With over 80 medical staff members, TRMC offers cardiology, general surgery, nephrology, orthopedics, urology, gynecology, ophthalmology, otolaryngology, gastroenterology, podiatry, 24-hour emergency care, diagnostic radiation, rehabilitative services and mental health.