Innholdsfortegnelse for Fairlady: Top Diets i Fairlady

THE BASICS The paleo diet (sometimes called the Caveman Diet) is designed to resemble how Palaeolithic hunter-gatherers ate thousands of years ago. There are many variations of paleo, but the basic idea is to avoid grains, legumes, processed foods and most sources of dairy, and focus on healthy, wholefoods. Your diet will include grass-fed meat, seafood, fresh fruits and vegetables, eggs, nuts and seeds, and certain oils such as coconut, avocado and olive oils. While they’re very similar, paleo is slightly more flexible than the keto diet. While paleo restricts some carbs, it isn’t as low-carb as keto – it allows some carbs in the forms of wholefoods like fruit, vegetables and unrefined sweeteners. Paleo is also more of a lifestyle: one of its pillars is to incorporate short, intense…

1 Breathe2Relax Originally created to help military veterans learn relaxation techniques through diaphragmatic breathing, the app offers scientifically sound breathing exercises to encourage belly breathing. After each exercise you’re given an option to rate your stress level, which can be graphed over time so you can see what’s causing you the most stress during your day. 2 Universal Breathing: Pranayama One of the most popular breathing apps on the market, it features coursework that takes you through how to breathe properly and includes animated videos that will guide you through several levels of deep breathing exercises, slowly ramping up the difficulty. 3 Breathing Zone This app offers a holistic approach to breathing exercises that are informed by science and tradition in equal parts. You can choose from seven different breathing exercises,…

1 Game on, not game over According to a study conducted by Plymouth University in the UK, digital games with a high degree of optical stimulation, like Tetris, distract the visual working memory so that images of food can be erased – and appetite dissipates. 2 Outwalk hunger Studies by the UK’s University of Exeter and Austria’s University of Innsbruck have shown that a 15-minute walk reduces cravings, and prevents them for several hours. 3 Combat water weight with nutrients When our nutrient stores are empty, we feel tired and can retain too much water, which tricks the scales. Having your blood count checked and taking vitamin supplements may help.…

Social triggers Do you eat because everyone else is eating or because of their encouragement, or even a need to fit in? Your emotions may be involved here too, especially if you feel inadequate compared to them or they awaken resentment or jealousy, says Alexander. Consider this, confront it and perhaps take steps to avoid these people if you can’t resolve your issues with them. Situational triggers Do you crave specific food because of past associations with it, or certain situations or people? Be aware of it. Location triggers Do you eat because you have the chance to, because you pass a deli or the work canteen on the way to the office, or your fridge between the telly and the loo? Change your route if you can, but just…

1 OUR CELLS ARE OUTNUMBERED! We’re crawling with bacteria – though perhaps we’d feel better about that if we called them by one of their other names: microbes (which also take in the viruses and fungi present in the gastrointestinal tract). They’re in our guts, in our mouths, on our skin… In 2012, using advanced DNA sequencing, 200 researchers on the Human Microbiome Project concluded that microbes colonise our bodies to use the available sugars. The researchers also catalogued all the bacteria that hang out with us, and found that there are about 500 to 1000 species, most of them in the large intestine. And when you count them cell by cell, the number becomes impossible to pin down to any degree of accuracy. It’s estimated that the number of…

Some beauty claims are easy enough to decipher. Descriptions like ‘100% vegan’ or ‘organic’ are self-explanatory. Other, more vague claims, such as ‘green’, ‘natural’ and ‘hypoallergenic’ have no legal definition, so there is a lot of grey area. Then there are the ‘villainous’ ingredients: artificial colouring may irritate sensitive skin; low grade mineral oil might clog your pores (a cosmetic grade one probably won’t); sulfates can strip moisture from your hair if it’s dry, fine or frizzy. If not, there’s probably no harm in using a product that contains them – in fact, it will give your hair a deeper clean and make your shampoo lather. Parabens (methyl-, ethyl-, butyl- and propylisobutyl- as well as alkyl parahydroxy benzoates) are trickier. These preservatives are used in everything from basics like shampoo,…

What started out as a 100-day keto challenge turned into a major lifestyle shift for Asanda Kwakweni. No more waking up with sore and stiff joints – these days, she wakes up fresh and more alert than ever. In March last year, Asanda Kwakweni was the heaviest she’d ever been: 96kg. Fearing that her weight would inch up to 100kg and she would be unable to turn things around, Asanda decided to commit to 100 days on a ketogenic diet. ‘How I looked and how I felt were two different things: I felt okay until I saw pictures of myself – throughout 2017, I did not like what I saw in pictures,’ she says. She’s been on keto for a year now. ‘It’s like Banting but with a set formula.…

for 24-year-old education content writer Lara Moyles, the biggest drawcard of veganism was its ethos. As a child she’d dreamed of being a marine biologist and had been considering adopting a more environmentally friendly diet for a while. ‘I looked into animal slaughtering and came to realise that meat production isn’t the most humane industry,’ she says. ‘Plus the meat industry produces so much waste and so many harmful substances.’ During her time at university, Lara had succumbed to the dreaded first-year spread. Without high school sport scheduled into her weekly timetable, she had picked up weight, something that knocked her confidence. Also, for the first time in her life, she was suffering from acne. ‘I had never had acne before, even as a teenager,’ Lara says. ‘But in 2014…

VEGAN THE BASICS The vegan lifestyle involves giving up all animal products and adopting a plant-based diet. It usually extends to different areas of life – most vegans also avoid animalderived materials such as leather, products that are tested on animals, and venues or activities that exploit animals for entertainment. 3 top GURUS 1 Dr Michael Greger This physician who wrote the New York Times bestseller How Not to Die is an acclaimed professional speaker on many public health issues. drgreger.org 2 Dr Joel Kahn Author of The Plant-Based Solution Dr Joel Kahn also features in the doccie What the Health. As a cardiologist, his focus is on how plant-based foods can help beat heart disease, cancer and diabetes. drjoelkahn.com 3 Dr Garth Davis This medical and surgical weight loss doctor has a…

THE BASICS Fasting has been practised for millennia, for both spiritual and health reasons. While intermittent fasting (IF) can vary in its execution, it always involves periods of reduced or no food intake at regular intervals. It prompts autophagy, a self-cleaning process that rids the body of damaged cells and toxins. Regular snacking and overeating have become increasingly common in Western society, says Cape Townbased dietician AnnchenWeidemann. After a meal, there is usually a rush of nutrients into the bloodstream, causing inflammation – fasting can minimise this inflammatory effect With intermittent fasting (IF), the body is given time to cope hormonally with the last meal before the next one comes along. The two most popular types are: • 5:2 method: You fast for two out of seven days. On these days…

RESERVE HALF THE PLATE FOR FRUIT & VEGGIES Vegetables supply us with lots of important nutrients without being high in calories. Aim for 400g a day. Note that you shouldn’t eat more than 250g of fruit a day as it’s naturally high in sugar (see ‘Last word’, opposite). A QUARTER OF THE PLATE IS FOR GRAINS & LEGUMES Wholegrain foods high in fibre such as brown bread, rice, lentils, beans, even potatoes are ideal sources of nutrients in this quantity, and keep you feeling full for a long time. As a guide, a side of rice or lentils equates to 50-80g of the uncooked product. THE LAST QUARTER IS FOR PROTEIN Include protein and fat from lean meat, fatty fish or a vegetarian/vegan alternative made from soy, Quorn and the…

A staggering 68 percent of South African women aged 15 and older are obese or overweight, according to the most recent Demographic and Health Survey. And it’s estimated that as much as 75 percent of overeating may be triggered by feelings rather than genuine physical hunger, say researchers at the University of Maryland in the US. Emotional eating is about eating specific foods at specific times for psychological comfort, and there are several reasons for that – but one of the main ones is our past associations with certain foods and situations, which make eating them a way to manage and cope, says East London-based dietician Hanlie Botha. If mom brought us toasted buns in bed on winter weekends, or dad bought us an ice-cream cone when we shone at…

Growing up, Yolandi Smal never had a problem with weight. ‘I was active at school, not particularly sporty, but I earned my colours for judo,’ she says. ‘Then in my gap year, the wheels came off. Later, after getting married and having three boys, my weight continued to climb. It really started getting worse after the birth of my youngest son, Jacques, in 2014.’ Falling pregnant with Jacques came as a bit of a surprise, as Yolandi already had two boys, aged 6 and 10. After Jacques was born, her emotional eating became worse as she tried to lose the extra kilos she had put on while pregnant: she’d starve herself, which would then cause her to binge on unhealthy food, feel guilty, and start the destructive cycle all over…

NATURAL A product made from ingredients sourced from nature – whether plant, mineral or animal – that is minimally modified. ORGANIC The product’s ingredients are produced without harmful pesticides, genetically modified organisms (GMOs) or synthetic fertilisers. NATURALLY DERIVED Natural ingredients in a product have undergone some chemical processing. CHEMICAL-FREE A product that doesn’t contain harmful chemicals such as formaldehyde, toluene or lead. FAIR TRADE Fair Trade addresses the injustices of conventional trade, and refers to the fair terms of trade for farmers and workers in the developing world. VEGAN Vegan products don’t contain any ingredients derived from animals – including honey, collagen, albumen, carmine, cholesterol and gelatin. ECOCERT Ecocert South Africa inspects and certifies organic products, and offers organic inspection in line with the following standards: European Union Organic Regulations,…

Pineapple oatmeal enzyme mask • 100g fresh pineapple, cut into pieces• 2 tbsp oats• 1 tbsp olive oil 1. Put all the ingredients in a blender and mix well to reduce the fruit to a pulp. 2. Apply to a cleansed face and leave for 15 minutes. 3. Rinse off with warm water. This mask lasts for about a week in the fridge. Use some immediately and refrigerate the rest to use one week later. If you had this treatment in a salon, it would be called a fruit acid enzymatic peel – the bromelain in pineapple is what creates the enzymatic peeling effect. Enzymatic peeling is different to exfoliating in that enzymes dissolve dead skin cells, whereas exfoliating removes them by the mechanical action of rubbing them off the…

1 Choose natural childbirth to help protect the next generation’s microbiome, ‘unless there’s a very good reason for a Caesarian section’, urges Dr Peer. 2 Take antibiotics only when necessary (question your doctor) and as prescribed. 3 Avoid antimicrobial soaps, hand sanitisers and cosmetics, which may contribute to skin dysbiosis. Opt for mild cleansers and moisturisers with a pH factor of about five. 4 Avoid products with chemicals that may strip the skin and promote dysbiosis, such as parabens, phthalates and sulphites. ‘Less product is best on the skin, especially harsh cleansers with antiseptics,’ says dermatologist Dr Sian Hartshorne. 5 Take care of your gut – what we eat influences our skin and skin microbiome. Eat a balanced diet with plenty of veggies, fruit, and wholegrains high in non-digestible fibre;…

‘I collect recipes on the internet - this broccoli salad is my favourite.’ Bacon & broccoli salad Serves 2 • ½ broccoli head (raw or lightly steamed)• 4 strips crispy fried bacon (or any preferred meat)• ½ red onion, finely chopped• ½ cup cranberries• ½ cup sunflower seeds (or any preferred nuts)• ½ cup feta cheese, cubed SALAD DRESSING • 2 tbsp mayonnaise• 2 tbsp double-cream yoghurt Toss together all the salad ingredients in a bowl. Combine the salad dressing ingredients, add the dressing to the salad, toss and serve.…

Chickpea coconut curry Serves 4-6 Cooking time: 23-25 minutes • 2 tbsp oil• 2 medium yellow onions, or 1 large red onion, diced (I prefer red onions because they’re sweeter)• 1 x 400g tin chopped tomatoes• 2 x 400g tins chickpeas, drained and rinsed• 3 garlic cloves, minced• 1½ tbsp garam masala• 1 tsp curry powder• ¼ tsp cumin• 1 x 400g tin coconut milk (preferably full fat)• 1 tbsp + 2 tsp coconut flour (you can use ordinary flour if you aren’t gluten-sensitive)• juice of 1 lime• coriander• pickled jalapeños 1. Add the oil to a deep saucepan set over medium-high heat. 2. Sauté the onion for 3 minutes, then add the tinned tomatoes. Lower the heat and allow to cook for 10 minutes until some liquid has evaporated.…

THE BASICS The ketogenic diet, or keto, is a low-carb, high-fat diet with a moderate intake of protein. The sharp reduction of carbs forces your body into a state of ketosis, which means it switches from using glucose (sugar) for energy to running on fat – it becomes ‘fat-adapted’. Healthy fats offer a slow-release, consistent form of energy, which is very different to the sugar roller coaster of most Western diets. While there are many other low-carb diets such Banting, paleo, Atkins or primal, according to Joburg-based nutritionist Chantal van der Merwe, keto is distinguished as being: • Defined by a macronutrient ratio: most low-carb diets don’t clearly define how low-carb your diet needs to be (many settle on 20 to 50g per day). On keto, only about 5% of…

Fragrant pork & broccoli stir-fry Serves 4 (Pegan) 650g pork fillet, cut into strips 2 cloves garlic, minced 1 tsp fresh ginger, crushed 2 tsp honey 2 tbsp reduced salt soy sauce 1 tbsp vegetable oil 2 spring onions, sliced 1 large red pepper, cut into strips 100g sugar snap peas 220g broccoli stems, blanched extra spring onions & coriander to garnish 1. Place the pork strips in a bowl, add the garlic, ginger, honey and 1 tbsp soy sauce and allow to stand for 10 minutes. 2. Add 2 tsp vegetable oil to a hot wok, toss in the pork strips and stir-fry until browned. Remove from the wok and set aside. 3. Add the remaining oil to the wok, toss in the vegetables and stir-fry until wilted…

'Ancient yogis believed that how you breathe determines how you live,’ says Cape Town-based yoga teacher Stevie Hiscock. So if your breathing is shallow, you’ll live a shallow life; if your breathing is deep, you’ll live a full, long life. ‘It’s called pranayama (prana meaning energy or breath and yama meaning control or restraint) – using a breathing practice to control your breath and the energy that comes along with that breath.’ WHY IT’S IMPORTANT Subconsciously, we all know the power of breath. ‘When you’ve had a long day, you end it with a big sigh. And when we’re overwhelmed, we’re told to take a deep breath,’ says Hiscock. But by learning to control our breath we can go further to improve our lives. When you breathe properly, you’re ensuring…

Whether it’s three, 13 or 30 kilos, slimming down is about much more than losing weight – it’s about seeking health, wellbeing and confidence. But if diets boycott this, how can we permanently achieve a healthy weight? We strive to stand out in so many areas of life. But when it comes to weight, we want to fit the mould at all costs, and many of us are willing to put ourselves through the wringer to achieve it. The problem is that the long-term success rates of diets are abysmal, meaning most of us are struggling without success. Why? DITCHING THE DIET LIES The search for answers about why diets don’t work keeps leading scientists back to the brain. We make 35000 decisions a day, many of which affect what…

1 Are our minds being manipulated by toast? White toast is on breakfast plates every morning, but unlike healthier wholemeal bread, it has a high glycaemic index, meaning it causes blood sugar to shoot up. The brain thinks it has lots of energy and orders a large portion of it to be stored as fat. But the rapid rise of blood sugar is followed by a rapid fall, so the body asks for more energy – and hunger returns. 2 Can vegan diets reduce stamina? Vitamin B12 plays a huge role in breaking down fatty acids and forming blood. The problem is that this vitamin is found almost exclusively in animal products like fish, meat and eggs. As a result, many vegans unknowingly suffer from deficiency symptoms. If you’re vegan,…

PHYSICAL HUNGER VS EMOTIONAL HUNGER: ONSET: Emotional hunger usually comes on suddenly, note researchers at the University of Texas Counselling and Mental Health Center; physical hunger grows gradually. SPECIFICITY: With emotional hunger you crave foods like ice cream or pizza, and they alone will satisfy your need. With physical hunger, you’ll settle for other things. URGENCY: When you’re emotionally hungry, you feel compelled to satisfy the craving straightaway. When you’re physically hungry, you can usually wait a while. CONTROL: If you keep eating even when you feel full, you’re eating to satisfy an emotional need. If you’re eating for physical hunger, you’ll likely stop when you feel full. AFTERMATH: If you feel guilty after eating it’s likely to have been emotional eating. If you don’t, you were probably satisfying physical hunger.…

Strawberry, baby spinach and chicken salad Serves 4 • 3 cups baby spinach• 1 cup Portobello mushrooms, halved• ¼ red onion, thinly sliced• 6 strawberries, sliced• ¼ cup tinned chickpeas, rinsed and drained• ⅓ cup skinless chicken breast fillet, cooked and cut into bite-sized pieces FOR THE DRESSING: • 1½ tsp extra-virgin olive oil• 1 heaped tbsp minced shallot• 1 tbsp vinegar• ¼ tsp grated orange zest• ¼ tsp sea salt flakes• pinch of ground black pepper• 1-2 tbsp freshly squeezed orange juice 1. Wash the spinach and spin dry. Place in a large bowl with the remaining salad ingredients. 2. Heat a small frying pan over medium-low heat. Add the olive oil, shallot, vinegar, orange zest, salt and pepper. Cook until the shallot is translucent, 2-3 minutes, then whisk…

1 AVOCADOS Avocados are packed with healthy fats and potent antioxidants. ‘Antioxidants protect the skin against free radicals (pollution), which damage the skin and cause premature ageing,’ says dietician Elienne Horwitz. 2 FATTY FISH Load up on mackerel, salmon and herring – the omega-3 fatty acids (a type of polyunsaturated fat) found in fatty fish act as a moisturiser. ‘They provide the building blocks of healthy cell membranes and produce the skin’s natural oil barrier, keeping it hydrated,’ Horwitz says. 3 PINEAPPLES Pineapples are antioxidants that slow down the ageing process, says cosmetic chemist Conny Oberrauter. ‘Bromelain in pineapples helps fight inflammation, so it’s perfect for skin that’s inflamed with acne,’ she says. ‘They also contain more calcium than milk, making pineapples perfect for healthy cuticles, nails and bones.’ 4…

PEA, FENNEL & SPINACH lasagne Prep + cook time: 1 hour, 10 minutes Serves 6 • ¼ cup (60ml) extra-virgin olive oil• 1 medium bulb fennel (300g), chopped finely• 2 cloves garlic, crushed• 2 shallots (50g), chopped finely• 1 tsp ground fennel• 2 tsp finely grated lemon zest• 500g spinach, trimmed • 1½ cups (240g) fresh peas• 3 x 400g tins chopped tomatoes• 1 cup roughly torn fresh basil leaves• 250g wholemeal lasagne sheets• ¼ cup (60g) soft ricotta• 2 tbsp extra-virgin olive oil, extra• ¼ cup small basil leaves, extra For the ricotta béchamel • 1¾ cups (420g) soft ricotta• 3 free-range eggs• ½ cup (140g) Greek yoghurt• ¼ cup (60ml) lemon juice• 1 cup (200g) crumbled feta• ½ cup (125ml) sparkling mineral water 1. Heat 1½ tablespoons of…