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Health24.com | SEE: Brain fluid leaking from man’s ear

The information on Health24 is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional. See additional information.

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Health24.com | 3 ways to eat less carbs at lunch

The choices you make for lunch can make or break your “bottom line”. Picking smart carb and kilojoule options will keep your weight loss efforts on track.

What’s the deal with carbs?

When it comes to carbohydrates, no macronutrient has ever been under scrutiny quite so much. According to a Health24 article, many people have a misconception about what exactly counts as carbohydrates. Different forms of carbohydrates include:

  • Sugars like glucose, fructose, sucrose (table sugar) and lactose – as found in honey, sweets, milk products, cold drinks, fruit and fruit juices.
  • Starches such as cereals, flours, starchy vegetables (potatoes, sweet potatoes, corn) and legumes (beans, lentils).

While carbohydrates are vital for energy and a great source of dietary fibre, some people maintain that carbs aren’t good for us. South African scientists Prof Tim Noakes is a fierce critic of carbohydrates and believes a low carbohydrate diet is key to good health.

Lighten your lunch

While it’s up to you whether you choose to ditch the carbs completely or not, there are some smart ways to reduce unnecessary carbs and calories:

1. Skip the sugary drinks

First, ditch the soda. It contains a lot of sugar without providing any nutrients, says Rachel Begun, a registered dietitian and nutrition consultant. A 500ml bottle has more than 800 carb-laden kilojoules while water has none. Kick your H2O up a notch with a squeeze of lemon or lime. If you’re a fan of flavoured bottled water, be sure to pick a sugar-free brand – otherwise you end up drinking your calories instead of eating them.

2. Pack your own lunch

Pack your own lunch at least three days a week so you can better control sugar, salt and fat intake. Cut down on the carbs in bread by having chicken, turkey or tuna on open-faced sandwiches or tucked into lettuce roll-ups. You can also opt for salads.

packed lunch at desk

3. Include fruit and veggies

Pack pre-cut fruit and veggies as your sides. A whole green, red or yellow pepper, cut into strips, will save you almost 500 kilojoules over a 30g bag of chips, not to mention all the nutrients you’ll be getting in the veggies. A half-cup of pineapple instead of three small cookies cuts your dessert calories in half without missing out on a sweet finish. Another advantage to packing fruits and vegetables is that they’re loaded with water and fibre, which means you’ll feel fuller longer. What it boils down to is a lunch that will help keep you satisfied throughout the afternoon on far fewer calories.

fresh fruit at office desk

Image credits: iStock

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Health24.com | 6 reasons to become a flexitarian

Since the mid-nineties the term flexitarian was used to describe people who were vegetarians, meaning they ate a plant based diet but occasionally would eat meat as well.  The name was derived from the words “flexible” and “vegetarian”.

The daunting thought of committing to a strict meat free diet can be very intimidating for many people who are interested in eating a more plant-based diet.

Dietician Dawn Jackson Blathner advocates the flexitarian lifestyle. She says that there are benefits to a plant based diet that also periodically incorporates meat. She has created a rough guide to clarify what she feels would constitute a beginner flexitarian, advanced flexitarian and an expert flexitarian:

  • Beginner: two meatless days a week
  • Advanced: three or four meatless days a week
  • Experts: five meatless days a week

1. Having a number of meat-free days a week will assist in encouraging a more balanced diet. 

2. Choosing a more plant-based diet can help with weight-loss, if accompanied with regular exercise. 

3. When selecting a healthier diet it is easier to commit to being a flexitarian than committing to being a vegetarian as it allows you more flexibility, and the gradual change can be easier to incorporate and maintain in your lifestyle.

4. Being a flexitarian could help you save money. Meat and poultry can be very expensive.

5. When there is a mix of diets in one household, it allows for a more inclusive household. For a family with vegetarian individuals, it is easier to cook and eat meals together.

6. According to Economist.com plant farming has less impact on the environment as livestock farming uses a lot more food, water, energy than plant farming.

     Image credit: iStock 

    This article is provided through a sponsorship from Pfizer in the interests of continuous medical education. Notwithstanding Pfizer’s sponsorship of this publication, neither Pfizer nor its subsidiary or affiliated companies shall be liable for any damages, claims, liabilities, costs or obligations arising from the misuse of the information provided in this publication. Readers are advised to consult their health care practitioner for specific information on personal health matters as this is not the intention or purpose of the publication. Specific medical advice or recommendations on the clinical management of patients will not be provided by Pfizer. In this regard Pfizer does not support the use of products for off label indications, nor dosing which falls outside the approved label recommendations and readers must refer to the Package Insert of any product for full prescribing guidelines

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Anti-inflammatory drug ‘cuts heart attack risk’

Canakinumab could herald a “new frontier” in treatment, but questions remain about its side-effects.

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