"filling" news and stories

The Satiety Index was developed by an Australian researcher who was looking into the relationship between what we eat and how hungry we are afterwards. The testing involved feeding volunteers 240 calorie portions of 38 different foods after which volunteers ranked their appetite (or lack thereof) and had their food choices monitored for a period after eating them. White bread was used as a baseline, with a satiety ranking of 100.

"Roughly speaking," said Dr. Susanna Holt from the University of Sydney, the woman who ran the study, "the more fiber, protein and water a food contains, the longer it will satisfy." Bulky foods, which produced larger portion sizes for the amount of calories consumed, also made eaters feel fuller simply because they had more stuff in their stomachs. The full index scores the following as less satisfying than white bread (ranked 100): croissants (47), peanuts (84), ice cream (94). The following were more satisfying: french fries (116), white rice (138), cheese (146), eggs (150), popcorn (154), beef (176), oranges (202), oatmeal (209) and potatoes (323).

In addition to fiber and protein rich bulky foods, we can also see that white bread is not that filling in the overall scheme of things.

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Not all appetite suppressants come in pill form. After all, food itself is an appetite suppressant. The trick is not to used hamburgers and macaroni and cheese, but to opt for more filling and less fattening alternatives. Fortunately, it is actually easy to incorporate some of these filling foods into your regular diet without totally changing the way you eat and without giving in to temptation too often.

Registered dietitians recommend high fiber, low fat foods as the best ways to fill up without filling out. Some top choices are:

• Pine nuts -- fatty acids in pine nuts trigger the release cholecystokinin (CKK), a hormone that could help suppress appetite.
• Spicy foods -- can boost your metabolism and "dull your taste buds so you're apt to eat less." On the positive side, the spices will taste great even if whatever you're tempted to eat after doesn't.
• Apples -- high fiber, low calorie. They have more fiber per bite than other fruits and one before a meal can help speed satiety.
• Milk -- the research is still up in the air, but some scientists think that the calcium in dairy can help break down fat.
• Light greens -- cabbage, celery and lettuce (as well as cucumbers) are very low in calories and can be added to most meals or salads to bulk them up.

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Maraschino cherries are perserved, sweetened cherries that are dyed red and flavored with a little bit of almond. Sticky sweet, they aren't the most popular of fruits, but there are at least two things that they are perfect for: garnishing cocktails and topping off desserts. These Cherry Vanilla Cupcakes from Cupcake Bakeshop look perfect with their garnish, which seems much more appropriate for their flavor profile than sprinkles would be because it lets a potential cupcake eater (if, for example, these are out on a dessert table) know what kind of cupcake he or she should expect. They probably still won't expect to find cherry pie-like filling in the center of each vanilla cake, but it will help.

If you're interested in using little treat cups for your baking, as show in the picture above, take a look around a craft store, which is where I found mine. Don' fill them quite as high has you might fill regular cupcakes because they are more likely to overflow, but otherwise they should work our just the same as normal cupcake papers.

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Cadbury cream eggs are the favorite chocolates of the Easter season for many. Even with my big sweet tooth, the creamy, ultra-sugary fondant filling is a bit too sweet for me, so I cannot imagine the sugar overload that would follow an attempt to eat the Ultimate Creme Egg. The ultimate creme egg started as 48 individually wrapped Cadbury eggs and a large, hollow milk chocolate eggshell. The fondant fillings were scraped out of the smaller egg and transferred into the large shell, in what must be the coolest Easter egg hack ever.

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