Wednesday, May 25, 2016
1012 C Street  •  Floresville, TX 78114  •  Phone: 830-216-4519  •  Fax: 830-393-3219  • 

WCN Site Search


Preview the Paper Preview the Paper

Preview this week's Paper
A limited number of pages are displayed in this preview.
Preview this Week’s Issue ›
Subscribe Today ›

Lost & Found

Reward! Lost: Fox Terrier, white and orange female, named Sara, no collar, went missing May 1, near F.M. 775 and 3432. Call Lindsay at 210-284-0094.

VideoLost: German mix, male, tip of one ear missing, micro chipped, last seen with blue collar and blue bone tag with name and house number. Call if found, 830-779-2512.
*Includes FREE photo online! mywcn.com/lostandfound
More Lost & Found ads ›

Help Wanted

Shuttle Bus drivers needed, full-time and part-time, no experience needed. Good job tenure, clear criminal background/driving record required, $11.50-$12 DOE. Email sunny.myers@lkjordan.com. L.K. Jordan & Associates.
Be skeptical of ads that say you can make lots of money working from the comfort of your home. If this were true, wouldn’t we all be working at home?
More Help Wanted ads ›

Featured Videos





Video Vault ›
You’ve been granted free access to this subscribers only article.

South Texas Living


Healthy Living: 10 smart ways to control your appetite




E-Mail this Story to a Friend
Print this Story
Charles Stuart Platkin, PhD.
The Diet Detective
January 25, 2012 | 2,140 views | Post a comment

Trying to lose a few pounds? A large part of eating too much is about our appetite; if we could only get that under control, the weight would simply fall off. Here are a few strategies.

•Water: Can water help you stay full? Well, I know after I drink several glasses of water I get filled up and eat less. In fact, some studies support this notion. Water can help you lose weight by keeping you feeling full and helping to reduce your consumption of other high-calorie drinks (and foods).

A recent study found that over the course of 12 weeks, dieters who drank water before meals three times per day lost about 5 pounds more than other dieters. Try drinking about two 8-ounce glasses before each meal.

•Nuts: There are many different types of nuts with a plethora of health benefits. In addition to their other benefits, nuts (almonds, pistachios, walnuts, Brazil nuts, etc.) can help fend off hunger. They’re high in fiber and protein, both hunger fighters. Just make sure to limit your portions to about 1 ounce, because nuts are high in calories, too.

•Naturally Occurring Fiber: Foods that are naturally high in fiber (e.g., 100 percent whole grains, fruits, vegetables, legumes) fill you up because they take up room in your stomach and slow digestion.

Why only naturally occurring fiber? According to the journal Nutrition Review, inulin (often added to foods as fiber) may help you go to the bathroom in the same way natural fiber does, but it doesn’t have the same effect on slowing down stomach-emptying (making you feel full longer) or helping to lower cholesterol.

•Sleep: When you’re tired, you’re less likely to make the healthiest food choices. And many sleep-deprived people believe they “deserve” to eat something sugary and fatty. Finally, a few studies have demonstrated that lack of sleep leads to an increase in the hormone ghrelin (which tells the body to eat) and a decrease in the hormone leptin (which tells your body to stop eating). Studies show that you need roughly 7.5 to 8.5 hours of sleep to get the benefits for diet and exercise. You should have a regular bedtime seven days per week.

Also, check your mattress and box spring. When was the last time you replaced them? Make sure your room temperature is comfortable. Get rid of the TV in the bedroom. And make your sleep environment quiet -- aesthetically and in terms of noise.

•Watch a Comedy: According to an article in the journal Appetite, watching a comedy can reduce your appetite. In the study, one group watched a 7.5-minute clip of an animated comedy with a plate of cookies in front of them, while the control group did not watch the film. The comedy group ate about one medium chocolate chip cookie less than the control group.

•Eat More Veggies: Veggies help you lose weight because they’re high in fiber and water (see above), plus you get a lot of food for few calories. For instance, for the same 227 calories in one brownie you could eat 7.5 cups of broccoli.

•Soup: Because soups are water-based, they tend to make you feel less hungry without adding too many calories, so you eat less. Barbara Rolls, Ph.D., a professor of nutrition at Penn State University, has led several studies that show soup can help you lose weight when consumed prior to a meal. One study found that eating soup prior to your meal could reduce your total consumption by as much as 100 calories. There are many great-tasting, low-calorie soups by Campbell’s, Healthy Choice, and Amy’s Kitchen -- just watch out for the sodium, and keep the calories under 100 per cup.

•Limit Alcohol: Alcoholic drinks are like liquid doughnuts. Alcohol impairs judgment, which means that you eat and drink more. To top it off, most people enjoy eating high-calorie, high-sodium snacks when they drink. Alcohol can be especially harmful to dieters because it may cause blood sugar levels to drop, which can stimulate your appetite.

Try some good, lower-calorie drink options: red or white wine, wine spritzers, and drinks made with seltzer or club soda. And steer clear of drinks that are really desserts (e.g., cream or ice cream drinks).

•Reduce Stress: When you’re stressed, your body releases cortisol, a hormone designed to help you either fight or flee. But when the cause is not a lion about to attack but rather a stressful e-mail, the cortisol may trick your body into thinking it has done something active in response to a perceived threat and send a signal to your brain to refuel your body.

The other biological reason why stress can derail your diet is that carbs help you feel better. Judith Wurtman, Ph.D., co-author of The Serotonin Power Diet (Rodale, 2008), was the first to connect food with mood when she found that carbohydrates boosted a potent brain chemical called serotonin, which controls mood, sleep, and appetite and when elevated, helps you to feel more relaxed and calm.

When stressed, we long for comfort foods such as brownies, doughnuts, candy, ice cream, pizza, mashed potatoes, and fried chicken. One reason is that your parents probably gave you an ice cream when you had a bad day at school or when you lost the big game, so these are what you’re used to having in times of discomfort.

•Eat Less Saturated Fat:

A study done at the University of Cincinnati and reported in Brain Research proposes that human beings can learn how much food they should eat to be at a healthy weight. However, the researchers found that diets high in fat impair the function of the hippocampus, which results in less ability to notice the “stop eating” cues.

Bottom line: Lower your intake of saturated fats by eating lean meats and low-fat dairy.

Charles Platkin, Ph.D., M.P.H., is a nutrition and public health advocate and founder of DietDetective.com. Copyright 2012 by Charles Stuart Platkin. All rights reserved.
 

Your Opinions and Comments


Be the first to comment on this story!


You must be logged in to post a comment.




Not a subscriber?
Subscriber, but no password?
Forgot password?

South Texas Living Archives


Full article available to Wilson County News subscribers only. Click here to subscribe. (NOT May 30!) Let your imagination take shape June 30 (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Canine care helps heal community’s most vulnerable (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Divine healing training June 2-4 (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Future collectibles (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Getting past a stroke (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Musical Club tours Helmke home (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Ousley fund-raiser May 28 (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Picnic and memorial service (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Save the date for June 2 Opry Jam (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Small town, big hearts (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. The stuff of which sausage is made (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Unwind, de-stress with coffee and crayons (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. What you can do to prevent asthma (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Witness live wrestling at Retama Park (May 25, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Attend the 38th annual Bluebonnet Fest Parade May 21 (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Baptist church plans Men’s, Women’s Day (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Cocktail dress (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Desperate search for old photo reveals city’s lack of memorabilia (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Learn about gardening practices (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Play golf for Peanut Festival (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Setting forth in search of froth (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Sign up for Summer Reading! (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Sutherland Springs bank bandits sentenced (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Tickets on sale for June 21 Taste of Seguin (May 18, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Boldtville Church Yard Sale is May 14 (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Create interactive games, stories with Scratch (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Enter 2017 Fiesta Poster Contest (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Extraordinary minds teaching our kids (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Healing ADD without medication (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Luffa vase (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. May means dancing in Geronimo (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Meet the Miss La Vernia contestants (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Resurrection UMC plans Fun Fest (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Spring comes to Blue Bonnet Club (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Swing dance in Seguin (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Tracking down a little history in Hobson (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Union Valley meeting set (May 11, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Basketball tournament May 14 (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Boy Scout celebration stirs up memories (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. British Royals (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Celebrating decades of memories and music with the‘Texas Top Hands’ (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Create a yard with bird appeal (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Cruise into Floresville for Lions Car Show (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Find cheap books at Sidewalk Sale (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Hear six pianos in one room May 7 (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Hermann Sons Casino Night to benefit CASA (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Road Runners plan May group runs (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. ‘Battle for Texas’ now open in SA (May 4, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. ‘Lily pads’ for kids (May 4, 2016)
WCN Photo Contest HHF
WWII Clippings HHF
Coupon Q&A HHF-right
coupon home-rght
Allstate & McBride RealtyVoncille Bielefeld homeTriple R DC ExpertsHeavenly Touch home

  Copyright © 2007-2016 Wilson County News. All rights reserved. Web development by Drewa Designs.