HEALTHY BODY

healthy body THE SECRET TO FEELING FULLER AND LOSING WEIGHT

By Dr. Kristie Persons

Do you get food cravings and feel famished just a few hours after you take that last delicious bite of a meal? If that's the case, it's time to take a closer look at the composition of your diet and what's on your plate. If it's mostly carbohydrates your plate may benefit from more protein.

Why protein? Adding protein to a meal increases satiety and is satisfying in a way that leads to less calorie consumption later in the day, according to a study. Of the three macronutrients (protein, carbohydrates and fat), protein is the most satiating, meaning it fills you up and keeps you feeling full longer.

If you're trying to lose weight, start early and add protein to your morning meal. Some research shows eating breakfast increases feelings of fullness and reduces intake later in the day in overweight women. However, protein works for satiety at other meals too. Research shows that increasing the protein content of meals–as opposed to either fats or carbohydrates–reduces calorie consumption during subsequent meals. Moreover, protein produces the greatest reduction in calories consumed. Breakfast or Not?

Studies are conflicting as to whether eating breakfast is helpful for weight control or whether skipping breakfast and the calories it contains is more beneficial. However, several studies show eating breakfast is better for your waistline than not eating breakfast at all, and having a morning meal may reduce calorie consumption later in the day.

In fact, a study found that breakfast eaters ate less at dinner, while those who skipped breakfast consumed an extra 250 calories–for a total day's intake of 500 calories. When people skip meals, they tend to overeat later on–decreasing the amount of energy available to burn, and that can lead to weight gain. Choose the Content of Your Meals Wisely

If you eat breakfast, choose wisely. Start the day off right with a proteinrich breakfast rather than an ultra-processed meal, like a bagel, or worse a trip through the drive-thru for coffee and coffee cake. A tasty option is eggs or yogurt and some fruit instead of that bagel. Eating a breakfast high in protein and low in processed carbohydrates will also give you more sustainable energy throughout the day by stabilizing your blood sugar level. Skip the sugar in your coffee too!

When you consume meals high in protein and low in carbohydrates, particularly processed ones, your pancreas produces less insulin in response to that meal and your insulin level doesn't rise as much. That matters! As long as insulin is hanging out in your system, it's harder for your body to break down fat and easier to store it. So, those insulin surges after a meal of processed carbohydrates can end up on your waistline. Another Dietary Component to Reduce Your Appetite

Protein has met its match with another dietary component, fiber. To further maximize how full you feel after a meal, add more fiber to your plate. Fiber in food helps you feel full and is linked with reduced calorie intake. Studies also show that people who eat a lot of fiber tend to have higher levels of good bacteria in their gut, which makes them feel less hungry.

Which foods should you choose? The most common sources of fiber are fruits, vegetables, seeds and whole grains. You'll be doing your body a favor if you do. Most people only get about half the recommended amount of fiber in their diet, 38 grams for men daily and 25 grams for women.

Adding fiber to you diet has a number of benefits beyond satiety. Doing so may lower the risk of developing a coronary heart disease and support healthy digestion. You can find fiber in a variety of foods including whole grains, fruit and vegetables. It's best to gradually add more fiber to your diet since increasing your fiber intake too quickly can cause digestive symptoms such as gas and bloating. The Bottom Line

The breakfast debate is still on. It's not clear whether eating breakfast helps with weight control or not, but if you eat breakfast, make sure it's high in protein and fiber. These are the two dietary components that keep you feeling full and getting both is better, so plan your meals accordingly.

Seahorses? SEEKING

By Kai Bragg

FOLLOW THESE SIMPLE TIPS TO KEEP ONE WITH CONFIDENCE

You've seen them before floating around saltwater aquariums, but maybe their unique charm scared you away from the idea of keeping one yourself. These adorable creatures may be more simple to care for than you thought, and yes, you can keep them in your home aquarium. Did you know that seahorses also mate for life? As if that didn't make them cute enough, they have an adorable habit of wrapping their tails around anything they can use as an anchor. To start your new journey with seahorses, here are some simple tips to help you add these amazing creatures to your aquarium. FEEDING YOUR NEW FRIEND

First and foremost is the matter of feeding; Seahorses don't have a true stomach, so they need more food than your average aquarium occupant. While most wild seahorses prefer live food, to sustain your new pet the best option is to train them to eat frozen food. Luckily, most stores sell captive bred seahorses that already know how to eat in this way. The best option is frozen Mysis shrimp, which are the perfect size for your seahorse's mouth. They will need between six and eight shrimp, twice daily. A PERFECT HOME

A single pair of seahorses can be housed properly in a 30-gallon tank. For additional pairs, just add 10 gallons each. Here's where the cute tail anchoring comes into play; seahorses are weak swimmers. They do best with a gentle current, so stay away from pumps and filtration systems that may create tumultuous waters. It is also a good idea to add some live rock or decorations for them to grab onto. Their PH should be kept around 8.0 to 8.3, and temperature around 71 to 74 degrees Fahrenheit. THE RIGHT TANKMATES

Your new seahorses can be in a tank all by themselves, but if you prefer variety there are some options. As seahorses are non-aggressive, docile creatures, you will want to stay away from any fish that could bully your seahorse. Shyer fish such as small gobies, dragonets, or certain firefish will make good buddies. Stay away from crabs or small crustaceans; the former may pinch your seahorse and the latter may be eaten by it.

Keeping these adorable creatures is a fantastic way to add a bit of nature and intrigue into your home. Taking away the potential worries of difficult care should pave the way to success in giving these little ones a great home.