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Eat yourself thin

Megan Pentz-Kluyts is a registered dietician and has been president of the Association for Dietetics in South Africa.

I’m lactose intolerant. Can I still take whey protein?

“It may depend on the product,” says Arina Prins, registered dietitian from the Little Company of Mary Medical Centre in Pretoria. “Products that are labelled ‘isolates’, are less likely to contain lactose or will only contain minimal amounts, compared to the higher lactose content of so-called ‘concentrates’.” It’s been suggested that people with lactose intolerance should use a pure whey protein isolate, which contains about 0.1g of lactose per 20g, which is less than what you would find in a 250ml cup of yoghurt. Remember, people with lactose intolerance can take small amounts of lactose, however, actual amounts will vary. Hard cheeses and yoghurt have a low lactose content and most people tolerate them. It’s important to include these foods as they provide good sources of protein and calcium and other important nutrients for your body.

What types of chocolate are the healthiest and what benefits do they provide?

Mmm... chocolate. With some intriguing health news now emerging about chocolate, this tasty treat may once again be elevated to medicinal status. Dark chocolate is more commonly known as bittersweet, semi-sweet or plain chocolate. It contains cocoa solids, cocoa butter, a little sugar and vanilla and lecithin. It’s the main chocolate used in cooking to give that smooth, rich chocolate flavour and is referred to as “couverture” in some recipes. Milk chocolate also contains these ingredients as wells as additional milk solids. White chocolate, on the other hand, is a mixture of sugar, full-cream milk, cocoa butter and flavourings. It doesn’t contain any cocoa solids. The verdict? Dark chocolate, with minimal processing, may be better for you. It tends to contain more powerful disease-fighting substances, called flavanols and less saturated fat than others.

I take a tablespoon of cod liver oil every day. Am I overdosing and what are the health risks associated with this?

Being very rich in vitamins A and D, which are both stored in the body when taken in excess, it can cause a variety of negative effects. Look at your supplement label and try to stay within the Recommended Daily Intake (RDI). If you’re taking a multivitamin, include those values of vitamin A and D, too. The RDI of vitamin A is 900 micrograms and the amount in a spoon of cod liver oil is 4 500 micrograms. For vitamin D, the RDI is five micrograms and the amount in a tablespoon of cod liver oil is 37.5 micrograms. As 15ml of cod liver oil is an excessive amount of vitamin A and D, reduce your supplement dose or risk side-effects including brittle nails, and dizziness.

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I’ve heard that food allergies can hinder weight loss. Is this true?
- I’ve heard that food allergies can hinder weight loss. Is this true?
  
  According to allergy researcher Dr Harris Steinman, “there is absolutely no evidence of this being true. It’s true that people with allergies, who are ill, may reduce exercise and therefore put on weight, but it is not due to the allergy, rather the consequences of not feeling well,” he adds. It may also be worthwhile keeping a food and drink diary and consulting a registered dietitian with an interest in sports nutrition. This will help ascertain if your diet is adequate – containing enough carbohydrates, proteins, fats, vitamins and minerals to help support your goal. Go to www.adsa.org.za for the name of a registered dietitian in your area.
Can I keep my hair for longer by changing my diet?
- I’m slowly going bald. Can I keep my hair for longer by changing my diet?
  
  Male pattern hair loss is the most common type of hair loss, occuring when the scalp follicles become inactive and no longer produce new hair. This is mainly caused by hormones called dihydrotestosterone (DHT), family to the male hormone testosterone. Hair loss can also be due to a combination of other factors including genetics, depression, disease and even some medications. Two of the biggest factors that can affect hair loss are stress and a lack of nutrients. People on fad diets may experience temporary hair loss from poor overall nutrition. Studies show that a combination of heavy exercise and an increased fat intake led to greater free testosterone levels in strength trainers. These increasing levels help to build and repair muscle, but may also cause some individuals to lose hair. The good news? Studies show that regular aerobic exercise can help lower free testosterone and stress levels. Here are some nutrients that may help combat hair loss (in conjuction with limiting your saturated and trans fat intake): Protein, omega-3, vitamins B6, B12, D and E, biotin, iron, calcium and zinc.
Is a muffin a healthy snack option?
- Is a muffin a healthy snack option or is it just like eating a piece of cake?
  
  Muffins evoke images of homemade goodness, but most are really cake in disguise, packed with fat and sugar. In theory, One mii-llii-on kilojoules. a muffin should automatically promote portion control. But in recent years, the muffin has mushroomed into something approaching monstrous. A muffin used to weigh about 45 to 60g. Now, some muffins tip the scales at 260g, all the while sold as a single portion. You may think muffins are better because they contain some type of fruit or nuts, without realising the energy (kilojoule) content. It’s good to remember that a 60g bran muffin has the similar amount of kilojoules as two slices of bread. So how do you pick out the better ones? Bake in bulk: Choose a low-GI bran muffin recipe and freeze them once baked.
What's the best cereal to have in a rush?
- I don't have much time in the morning. What is the best breakfast cereal to keep me going till lunch?
  
  Choose fibre-rich cereals, such as high-fibre bran, bran flakes and low GI mueslis. Porridges such as oats, oatbran and maize meal made with low-fat milk are great options. (Oats and oatbran are rich in soluble fibre and help stabilise blood glucose levels.) If you prefer cold cereal, you need to check the label carefully. Look for less than 1.5g of saturated fats, none or less than 0.1g of trans or hydrogenated fats, less than 20mg cholesterol and more than 3g of fibre(per 100g of cereal). Also make sure you choose one with a low glycaemic index and little or no added sugar.
Do you pick more weight up if you eat after 7pm?
- I've heard you'll pick up weight if you eat after 7pm. Is this true?
  
  The determinant of whether you gain weight or not is the amount of kilojoules (energy) you eat in relation to the amount of kilojoules (energy) you burn, regardless of what time of day you eat. Excess kilojoules will be stored as fat – no matter if you overindulge at breakfast or at dinner. The issue with late-night eating is usually that people are either starving because they haven’t eaten anything substantial all day or are eating out of boredom while watching TV. If you’re consuming unhealthy foods such as chips and chocolate you’re likely eating too many kilojoules, but if you’re working late, you’ll need a healthy snack.
Is red wine better than white?
- Does red wine have better nutritional benefits than white wine?
  
  Red wine contains phenolics (potent antioxidants), which protect against bad LDL cholesterol oxidation and reduce blood clotting. More recent studies have found that the protective effect of alcohol is not only found with red wine. Red certainly contains more phenolics, which include fl avonoids, resveratrol, anthocyanins and tannins, which are linked to fighting heart disease and cancer. It has been found, however, that white wines also have a high phenolic content. According to the Internal Medicine Journal 2004 patients demonstrated a lower risk of coronary heart disease with both red and white wine. Just don’t over-do it...
Does frozen fish contain the same nutrients as the fresh stuff?
- Does frozen fish contain the same nutrients as the fresh stuff?
  
  According to the British Frozen Food Federation, fish and seafood begins to decline in quality immediately after catching, so freezing as soon as possible retains quality and seals in freshness. Yolisa Madubula, brand manager of Sea Harvest in Cape Town agrees. “Although freezing is one of the safest forms of food preservation, various important factors come into play – like the method used for freezing and maintaining the correct temperatures throughout the cold chain,” Madubula emphasises. A feature of quick freezing is the formation of a large number of small ice crystals that cause minimal damage to the cells and tissue structures of fish. However, on prolonged frozen storage, and particularly in conditions where temperatures fluctuate, crystals of ice grow in size. This may result in reduced moisture capacity, leading to protein and vitamin B loss. If fish is not sealed well, oxidation occurs resulting in both quality and nutrient loss. Oxidation of food is caused by enzymes in the food reacting with oxygen in the air. Although carbohydrates and protein may undergo limited oxidation, omega-3 fats and vitamin B are particularly susceptible to oxidative damage. Study findings show that if fish is sealed well, kept at a constant temperature and consumed within the recommended period of storage, significant proportions of their original content of omega-3 fats will not have been lost.
Is it true that some foods go from low to high GI once cooked?
- I’ve heard that ’ve some foods (such as potatoes and sweet potatoes) turn from having a low to high GI once cooked. Is this true?
  
  Essentially you’re right. But it’s not as straight forward as one might think. The GI is influenced by awide variety of factors, one of them being cooking. Raw potatoes are, however, difficult to digest. When we boil potatoes, the heat and water expand the hard, compact starch granules in the potato making more digestible, swollen granules. Some granules actually burst, releasing the starch and making them even easier to digest. This is the reason why cooked potatoes have a high GI and are easily and quickly absorbed, making you hungrier quicker. Moral of the story: the longer you cook food, the easier it is to digest and the higher the GI will be, like overcooked pasta for example. You can lower the GI again by cooling down cooked starches (a cold potato salad), as a more resistant and harder-to-digest starch develops. Hot, cooked maize has a higher GI than cooked, cooled maize. If you’re looking for low-GI starch, cooked sweet potatoes are a good choice as well as baby or new potatoes, that have a lower GI than other potatoes.
What are the benefits of replacing meat with chicken or fish?
- I’m trying to replace the red meat in my diet with fish or chicken. What are the benefits and differences between them?
  
  Fish is generally low in fat and saturated fat content, making it a great protein option. The American Heart Association recommends eating fish (preferably oily) at least twice a week. And tinned oily fish gets the thumbs up for omega-3. Skinless chicken offers a great lowfat, low-cholesterol protein option. Fish tends to be higher in vitamin D and calcium, essential for strong bones, while chicken is rich in selenium, which helps boost immunity and protects against heart disease. Nutrients found in both include an array of B-vitamins, which play a role in the nervous and cardiovascular systems, skin and conversion of food to energy. If we compared the two, nutrient for nutrient, we would find that a combination of both offers you a wider spectrum of essential nutrients for better health. Of course, keeping an eye on how big that portion is and choosing low-fat methods of cooking also play a role in giving your body more disease-fighting potential.
How long can I use a plastic bottle before I need to toss it?
- How long can you keep refilling a plastic water bottle before the plastic starts degrading into the water?
  
  “Forever”, says Dr Carl Albrecht, head of research at the Cancer Association of South Africa. “Hard plastic is not the problem,” he adds, “it’s the soft, pliable wrap-like plastic that can cause the problems. Don’t let this type of plastic come into contact with your food, particularly if it contains fat, and don’t heat your food wrapped in it.” So there you have it, use your water bottle over and over – just one word of caution, they are great breeding grounds for bacteria, so wash them out well and regularly.

*Men's Health does not give out contact information for experts featured in our magazine or on our web site, and queries addressed to these individuals cannot be forwarded on your behalf. If you require professional health and lifestyle advice, we strongly recommend that you contact your local service providers.

District 9 and Invictus got stuffed at the Oscars. What other great films were robbed of the Best Picture Oscar over the years?
	Citizen Kane (lost to How Green Was My Valley in 1941)
	Dr Strangelove (lost to My Fair Lady in 1964)
	2001: A Space Odyssey (wasn't even nominated, and lost to Oliver! in 1968)
	Star Wars (lost to Annie Hall in 1977)
	Apocalypse Now (lost to Kramer vs Kramer in 1979)
	Raging Bull (lost to Ordinary People in 1980)
	Raiders of the Lost Ark (lost to Chariots of Fire in 1981)
	ET (lost to Ghandi in 1982)
	Saving Private Ryan (lost to Shakespeare In Love in 1998)
	The Gangs of New York (lost to Chicago in 2002)

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