Innholdsfortegnelse for DRUM Best Diets i Drum English

AS SOMEONE who gained excessive weight after the birth of my child, I dreaded every time I had to look at myself in the mirror. I was not happy about how I looked so I tried all sorts of slimming tablets and nothing worked. I would lose the weight for a while only to gain it back again. One day I came across an article that said “You are what you eat” and I realised the problem was that I was lazy to exercise and loved indulging in junk food. I then decided to do something about my weight and adopted a healthy lifestyle programme which included exercising three times a week and cutting out sugar from my diet. As a result the weight began to fall off a kilogram…

TUNA FISHCAKES SERVES 1 Preparation time: 10 min Chilling time: 15 min Cooking time: 15-20 min 5 ml (1 t) olive oil 1 garlic clove, crushed 1 small red onion, chopped 1 can (170 g) tuna in brine, drained 125 ml (½ c) fresh coriander, chopped 1 egg, whisked 125 ml (½ c) brown breadcrumbs 1 medium baked sweet potato to serve 250 ml (1 c) green salad to serve Preheat the oven to 180 °C and grease a baking sheet with nonstick spray. 1 In a pan, heat the oil and fry the garlic and onion until soft. 2 Remove from the heat and add the tuna. Add the coriander and egg and mix well. 3 Shape the mixture into two fishcakes and roll in the breadcrumbs. Chill for…

WE ALL know someone who says they can’t look at a lettuce leaf without gaining weight because of their “slow metabolism”. But how do you know if you have this problem? And, if so, is there anything that can be done about it? Adrian Penzhorn, a sports scientist and dietician at Food for Sport in Cape Town, says metabolism definitely affects our weight but the good news is there are ways to improve it. “Weight management is a balance of energy between the food we eat and how much energy we use daily,” he explains. This is affected by four factors: 1. The amount of energy you use while at rest or not moving. This is called the basal metabolic rate (BMR). 2. Your energy use while moving around every…

SPAGHETTI BOLOGNESEWITHMUSHROOMS SERVES 4 Preparation time: 10 min Cooking time: 25 min MUSHROOMS 250 g mixed mushrooms 15 ml (1 T) canola oil salt and freshly ground pepper BOLOGNESE 360 g lean beef mince 30 ml (2 T) tomato paste 1 can (410 g) tomato and onion mix 15 ml (1 T) dried mixed herbs 2 ml (½ t) ground cinnamon 5-10 ml (1-2 t) xylitol 4 x 250 ml (4 c) cooked wholewheat pasta 1 Mushrooms Slice the larger mushrooms and keep the smaller ones whole. 2 Heat the oil in a pan and fry the mushrooms until done. Season with salt and pepper and set aside. 3 Bolognese Fry the mince until brown in the same pan as the mushrooms. Add the tomato paste and stir-fry for a…

WHETHER you’re familiar with the term “paleo” or not, there’s no denying this way of eating has signalled a new approach to dieting as we know it – a steady move away from super-starchy and processed foods in favour of fresh produce. It’s said to be the way the first people ate when lean meat, nuts and berries were pretty much the only food options. The theory goes that they did not have many of the lifestyle diseases many of us have today – diseases often blamed on processed food. The paleo (or caveman) diet is similar to the low-carb, high-fat banting-style diet – most carbs and legumes are prohibited, and dairy is excluded too. It’s more lighthanded with fat intake and allows for more starchy vegetables and fruit. Dietician…

PORK FILLETWITH BROCCOLI AND YOGHURT DRESSING SERVES 2 Preparation time: 10 min Standing time: 20-30 min Cooking time: 10 min SPICE RUB pinch of chilli powder 2 ml (½ t) ground cinnamon 2 ml (½ t) ground nutmeg 5 ml (1 t) ground coriander 2 ml (½ t) cocoa powder salt and pepper MEAT 1 pork fillet (180 g) oil DRESSING 125 ml (½ c) plain yoghurt juice and zest of 1 lemon salt and pepper TO SERVE 100 g broccoli Preheat the oven to 230 °C. 1 Spice rub Mix all the ingredients. 2 Meat Rub the spice mixture onto the pork fillet and leave to stand for 20-30 minutes. 3 Grease a nonstick pan with oil and brown the fillet on all sides. 4 Transfer to a roasting…

See which habits youcan change or add to your lifestyle to lose weight the no-diet way IT ISN’T necessary to starve yourself or spend hours in the gym to beat the little bulges –smallchangescanmake a huge difference. See which habits you can change to help you cut out about 2 000 kilojoules (kJ) daily, or where you’re taking in an extra 2 000 kJ without being aware of it. All your “kilojoule saving” is bound to add up! 1 kg body fat = ± 37 000 kJ You can lose 1-2 kg a month by reducing your kilojoule intake by 2 000 kJ a day or by burning an extra 2 000 kJ a day 1 Sleep matters A lack of sleep stimulates the excretion of the hunger hormone ghrelin,…

SOME (okay, many) of us need sizable portions to keep our stomachs happy. This can make restrictive diets with small portions nearly impossible to follow. The result is bingeing on everything we can lay our hands on when those gnawing hunger pangs become too much to bear. But what if you could lose weight while eating more? It is actually possible! Registered dieticians Brigitte Leclercq and Fiona Blankenberg of Panorama Dietitians in Cape Town created this diet designed to satisfy a big appetite the healthy way and keep cravings at bay so you can reach your goal weight. If you are strict and follow it properly, you can expect to lose between two and four kilograms a month. HOW ITWORKS THE PRINCIPLES OF THE DIET The problem with some diets…

TOMATO AND HADDOCK BAKE SERVES 4 Preparation time: 15 min Cooking time: 65 min 1 kg tomatoes, chopped ½ onion, sliced 2 ml (½ t) orange peel 2 cloves garlic, crushed 15 ml (1 T) olive oil 80 ml (¹⁄? c) olives, pitted, chopped 15 ml (1 T) chopped rosemary salt and pepper 4 x 180 g haddock fillets TO SERVE handful steamed spinach, 1 gem squash, 2-3 baby corn Preheat the oven to 180 °C and grease a roasting pan. 1 Combine the tomatoes, onion, orange peel and crushed garlic and spoon into the roasting pan. 2 Drizzle with the olive oil and toss to coat. 3 Roast uncovered, stirring occasionally, until the tomatoes and onion are tender and begin to brown at the edges – about 45 minutes.…

DO YOU often feel bloated and uncomfortable – as if you’ve swallowed a balloon? Does your stomach seem to fill out within a matter of hours? “Bloating is a problem that affects many people, especially women,” says registered dietician Jeanie Nel of Cape Dieticians in Cape Town. “I often see patients who get up in the morning with a flat stomach but by the end of the day they look as if they’re a few months pregnant.” There are many causes of bloating, Jeanie says. It can occur, for instance, when you eat gas-forming foods (see next page), drink gassy cooldrinks or by swallowing air when chewing gum. “There are also health conditions that can cause excessive gas such as food intolerances and irritable bowel syndrome,” she says. It can…

POWER YOUR WAY TO FITNESS Sarah Ezzideen, fitness expert at Health & Fitness Professionals Academy in Rivonia, Johannesburg, worked out an exercise routine for DRUM Best Diets based on singer Beyoncé’s all-round power regime. PROGRAMME Warm up for five minutes with a jog at 40-50% intensity on a treadmill, out on a road or on the spot at home. Perform each exercise in the programme for 20 seconds, then rest for 10 seconds. Repeat this cycle seven times. 1 PUSH-UPS 2 BALL SLAMS 3 BURPEES 4 MOUNTAIN CLIMBERS Beyoncécombines herexerciseroutinewith dancing. She hassaid dancingisaway to keep fit and have fun. Sometimes shedancesinheels forup to ninehours aday when sheisgettingready for amusic video.…