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Healthy foods that can provide a feeling of fullness

Hunger is one of the more common issues individuals encounter when transitioning to a nutritious diet. Many people aspire to eat healthier in an effort to lose weight gained due to overeating. That can make the adjustment more difficult, as individuals are accustomed to eating to a point of fullness. But there’s good news for people in that situation, as a variety of healthy foods can provide a feeling of fullness and put an end to between-meal hunger pangs.

• Water: Water may not be food, but drinking more of it can provide a feeling of fullness that people are accustomed to. The Academy of Nutrition and Dietetics notes that symptoms of mild dehydration often present as feelings of hunger. In addition, the PKD Foundation reports that clinical studies have found that 37 percent of people mistake thirst for hunger because signals that indicate thirst are weak. Dry eyes, feeling sluggish, increased heart, and headache are some potential warning signs of thirst. So when mid-afternoon hunger pangs hit, try drinking some water before reaching for a snack.

• Vegetables: One of the misconceptions concerning food and fullness is

that low-calorie foods are unlikely to fill up the proverbial tank. That’s not true, and vegetables are a testament to how filling certain low-calorie foods can be. According to the Mayo Clinic, most vegetables are low in calories but high in volume or weight. That means they can contribute to feelings of fullness without compromising individuals’ efforts to eat healthy.

• Baked potatoes: Nearly 30 years ago, researchers at the University of Sydney in Australia developed a satiety index in an effort to measure how effective certain foods were at helping people feel full. No food finished with a higher satiety ranking than baked potatoes. That’s good news for individuals looking to transition to a nutritious diet, as baked potatoes without any added butter or other toppings are low in sodium and do not contain any cholesterol. Baked potatoes also are a good source of vitamin C and dietary fiber. Buttering a baked potato can compromise its nutritional value, so consider sprinkling pepper in place of butter if you need some additional flavor.

• Pulses: One thing to look for to overcome hunger pangs while trying to eat healthy is slowly digested foods.

Pulses fit that bill. Carbs that the body does not digest quickly can help individuals avoid hunger pangs, and pulses are slow to digest. Beans, lentils and peas are some examples of pulses. Adding pulses to salads or even using pulses like lentils as the foundation for a salad is a great way to eat healthy

and avoid hunger. Hunger pangs can compromise a healthy diet. Thankfully, many healthy foods pack a nutritional punch and provide a feeling of fullness that can reduce the likelihood of potentially harmful between-meal snacking.

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The brain-boosting benefits of word games

Q: How does flu spread?

P: ¿Cómo se propaga la influenza?

A: Most experts believe that flu viruses spread person to person, mainly by tiny droplets made when people with flu cough, sneeze, or talk.

R: La mayoria de los expertos cree que los virus de la influenza se propagan de persona a persona, principalmente a través de gotitas minúsculas que se forman cuando las personas con influenza tosen, estornudan o hablan.

Word games continue to be popular pastimes and provide a great opportunity to engage in lighthearted competition among family and friends.

Wordle is perhaps the most popular word game to become popular in recent years. Created by software engineer and former Reddit employee Josh Wardle and launched in October 2021, Wordle was devised as a way to pass the time during the pandemic lockdown. Today it is played by millions of people and was even purchased by The New York Times Company in 2022.

For those who are looking for something even newer, Knotwords, a word game created by Zach Gage and Jack Schlesinger, is available on iOS, Android and Steam. It’s a mix between a word scramble, crossword puzzle and sudoku.

There are scores of other word games for people to try. In addition to their entertainment value, these games may provide some benefits that surprise even the most devoted wordsmiths.

• Build your vocabulary: Word games enrich vocabulary and may introduce people to new words. They also may help reinforce spelling skills.

• Improve focus: Nowadays people are pulled in many directions and are

expected to multitask more than ever. Word games in large part require focusing exclusively on the task at hand and employing strategy.

• Stimulate the brain: Word games require critical thinking skills that could stimulate the brain. Word games train the brain in a way that’s similar to how physical activity trains the body.

• Improve memory: According to WebMD, word games may help seniors avoid memory loss and possibly delay the onset of dementia. But seniors are not the only ones to benefit. Word games may improve short-term memory and the cognitive abilities of people of all ages.

• Boosts feel-good substances: When a person is happy, the body releases endorphins, which are feel-good hormones and neurotransmitters. Healthline indicates an “endorphin rush” often occurs after engaging in a fun activity. Endorphins are released by the hypothalamus and pituitary gland. Playing word games may release endorphins, which can improve mood, boost self-esteem and reduce pain and discomfort.

These are just a handful of the many positive ways word games can affect the mind and body. TF227122

FARRELL CHIROPRACTIC CLINIC

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2139 N. Main St. Princeton 800 W. Dakota St. Spring Valley 1503 13th Avenue 2701 E 12th St Mendota Locally Owned and Operated by Paul & Mary Breznay NOW HIRING/EOE SM-LA2103298 526 S. Bureau Valley Pkwy, Suite A Princeton, IL 61356 815.872.5091 220 East High St. Suite 101 Hennepin, IL 61327 815.872.2324 319 6th St. Lacon, IL 61540 309.246.8074
HEALTH MATTERS
Picturedfromleft: Dr.LoriSchultz, Dr.Dennis Farrell,Dr.JarredFarrell
EXPERIENCE& KNOWLEDGE
682E. PeruSt.,Princeton 815-875-4408

Center for Hearing opened in January of 2022 and has quickly become the leading hearing healthcare provider in the Illinois Valley. Wallace Center for Hearing is owned and operated by Audiologist, Beth A. Wallace, M.S. She has 22 years of experience as an Audiologist and has worked in the Illinois Valley area for most of her career. She has the medical background to appropriately diagnose, treat, and manage hearing disorders with a warm and caring personality to make your road to better hearing an enjoyable one.

Wallace Center for Hearing is located at 4127 Progress Blvd. in Peru. Wallace Center for Hearing opened in January of 2022 and has quickly become the leading hearing healthcare provider in the Illinois Valley. Wallace Center for Hearing is owned and operated by Audiologist, Beth A. Wallace, M.S. She has 23 years of experience as an Audiologist and has worked in the Illinois Valley area for most of her career. She has the medical background to appropriately diagnose, treat, and manage hearing disorders with a warm and caring personality to make your road to better hearing an enjoyable one.

heart disease. Hearing loss is twice as common as diabetes and cancer. There are social and emotional effects of hearing loss such as depression, anxiety, self-isolation, and personal conflicts with others. There are physical effects of untreated hearing loss such as dementia and Alzheimer’s. Mild hearing loss doubles your risk of experiencing dementia and moderate hearing loss triples your risk of developing dementia. Severe hearing loss increases your risk of developing dementia 5 times. Patients with untreated hearing loss are also

Hearing loss is the third most chronic health condition behind arthritis and heart disease. Hearing loss is twice as common as diabetes and cancer. There are social and emotional effects of hearing loss such as depression, anxiety, self-isolation, and personal conflicts with others. There are physical effects of untreated hearing loss such as dementia and Alzheimer’s. Mild hearing loss doubles your risk of experiencing dementia and moderate hearing loss triples your risk of developing dementia. Severe hearing loss increases your risk of developing dementia 5 times. Patients with untreated hearing loss

Hear Better to Live Better!

are also 3 times more likely to suffer from falls.

nology and advancements available to effectively treat most hearing losses. No one should be suffering from hearing loss and the effects of hearing loss any longer. By treating your hearing loss, you will be improving your overall health. You will enjoy life again and your relationships with others will improve. You will have regained confidence and independence. Treating your hearing loss allows you to keep your brain stimulated and reduces your risk of developing dementia. You will have more energy at the end

Today, we have the technology and advancements available to effectively treat most hearing losses. No one should be suffering from hearing loss and the effects of hearing loss any longer. By treating your hearing loss, you will be improving your overall health. You will enjoy life again and your relationships with others will improve. You will have regained confidence and independence. Treating your hearing loss allows you to keep your brain stimulated and reduces your risk of developing dementia. You will have more energy at the end of the day for other things.

experience at Wallace Center for Hearing. Beth Wallace, M.S. will guide you every step of the way from diagnosing, treating, and then continually managing and servicing your hearing loss. Treatment plans are individualized and unique to your needs. Wallace Center for Hearing specializes in assisting others to overcome their hearing loss. If you or a loved one is suffering from a hearing loss please contact Wallace Center for Hearing at 815-2233201 for a comprehensive hearing evaluation. Hear better to live better!

Seeking help for your hearing loss will be a positive experience at Wallace Center for Hearing. Beth Wallace, M.S. will guide you every step of the way from diagnosing, treating, and then continually managing and servicing your hearing loss. Treatment plans are individualized and unique to your needs. Wallace Center for Hearing specializes in assisting others to overcome their hearing loss.

If you or a loved one is suffering from a hearing loss, please contact Wallace Center for Hearing at 815 223-3201 for a comprehensive hearing evaluation. Hear better to live better!

16 Bureau County Republican / shawlocal.com/bureau-county-republican • Saturday, September 9, 2023 BUREAU COUNTY REPUBLICAN SM-LA2102933
4127 Progress Boulevard, Peru, IL 61354 • www.wallacecenterforhearing.com
ILLINOIS VALLEY’S TRUSTED AUDIOLOGIST VISIT WALLACE CENTER FOR HEARING FOR ALL OF YOUR HEARING HEATHCARE NEEDS! We service all makes and models of hearing aids. New patients are welcome! We will honor your manufacturer warranty, regardless of where you purchased your hearing aids. CALL TO SCHEDULE YOUR APPOINTMENT TODAY! (815)223-3201 HEARING EVALUATIONS FOR ALL AGES • HEARING AID FITTINGS AND REPAIRS • CERUMEN REMOVAL
BETH WALLACE, M.S., CCC-A AUDIOLOGIST 23 YEARS OF EXPERIENCE

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