Innholdsfortegnelse for Volume 9 - September 2015 i LOSE IT! The Handbook

Our expert panel NUTRITIONAL THERAPIST SALLY-ANN CREED – the foremost and most experienced LCHF practitioner in South Africa DR GERHARD SCHOONBEE, GP, has over 40 years of experience, and personal experience of living LCHF as well as a deep scientific and medical curiosity about the subject NICKY PERKS – BLOG AUTHOR OF WWW. PRIMALPERKS.COM AND CO-FOUNDER OF BANTING BUDDIES, which offers personalised coaching to those wanting to lose weight and get healthy REBBETZIN SARAH FELDMAN of the Gardens Shul in Cape Town is famous for her delicious food and wide knowledge of kashrut (keeping kosher). Sarah designed the meal plan for our kosher LTL weight-loss programme. Please share your success stories, recipes, banting restaurant reviews, tips, questions and concerns with us on info@loseit.co.za, @loseitmag (Twitter and Instagram) and facebook.com/Loseitmag. We…

On the chilly night of 26 June 2015, 1200 runners set off from Cortina d’Ampezzo, Italy, to run the Lavaredo Ultra Trail. This challenging endurance event takes runners through the rocky peaks and green valleys of the Dolomite Mountains. The route is gruelling and involves 6000 metres of climbing over a 119km course, as well as dramatic extremes in temperature and terrain. Then there’s the 30-hour time limit: of the 1200 competitors, only 746 actually crossed the finish line. My husband, Greg, was one of them. Greg is not a pro athlete; he runs and trains in his spare time. What makes this feat remarkable is that he ran the event on fat – mostly his own. This is his story of transitioning from being fuelled by carbs to running…

‘ I’ve plateaued but I’m still losing centimetres. Why is that?’ Q: In the Q&A in LOSE IT! 8, you caution against having too much milk because it contains IGF-1 (a hormone that increases body fat), as well as other substances like lactose. Double-cream yoghurt is recommended in the banting diet and while I know there is very little lactose in full-cream products, what about the hormone IGF-1? A: Great question! The problem with dairy is multi-faceted. Here are some ideas that will shed light on the topic: • We consume far too much dairy, to the point that most of us overdose on it. • Feedlot cattle are given hormones, steroids and antibiotics, which remain intact and affect us – causing weight gain and possibly cancers. • Many people…

What part of our body weighs around three kilograms and can affect our emotions? You’d be right if you said it was the bacteria we carry around in our gut. In the past decade there has been increased focus on probiotics, live bacteria and yeasts that are good for us, as a growing number of health professionals have come to recognise the importance of gut flora in many aspects of health – from digestion to less obvious things, such as skin, hormone and brain function. Scientists have even discovered that an imbalance in gut bacteria can play an important part in the development of autoimmune conditions, metabolic syndrome, diabetes, chronic fatigue and non-alcoholic fatty liver disease. We each have our own unique ‘bacterial fingerprint’ or combination of microbial species that…

Rebbetzin Sarah Feldman of the Gardens Shul in Cape Town is well known in the Jewish community for the truly delicious food that comes out of her (strictly kosher) kitchen, her wide knowledge about kashrut (keeping kosher) and her stylish take on the modest dress required by Orthodox Jewish women – check out her beautiful blog, rabbiswife.com, for inspiration. The wife, daughter, sister and sister-in-law of rabbis, Sarah is perfectly placed to advise on all matters Jewish. Which is why LOSE IT! asked Sarah to design our exclusive kosher four-week meal plan for our LTL (Ladies That LCHF) weight-loss programme. (For more info or to sign up, find our contact details overleaf.) GENERAL PRINCIPLES Q: What does the word ‘kosher’ mean? A: The Hebrew word ‘kosher’ means ‘fit’. Kosher laws define…

We know sleep is a necessity and that we would die if we went without it for too long. But what really happens when we sleep – and why is it essential for health? The most compelling theory about the role of sleep is that it’s like a reset button. Think of your body as a factory: during the day, your muscles and brain are working hard to get you from point A to B, you complete complicated tasks, you avoid danger, you handle stressful – and tricky – situations like side-stepping that annoying co-worker, and you constantly learn new things. Your intestines absorb nutrients, your heart pumps blood, your lungs absorb oxygen and expel carbon dioxide, and your hormones regulate growth, emotions and appetite. The list goes on –…

What exactly is Muay Thai? Muay Thai is a striking martial art that originated in Thailand. It incorporates punching and kicking, as well as stand-up grappling, aka ‘the clinch’. It’s a Thai form of kickboxing. Traditional kickboxing is quite flamboyant and you use your fists and feet. Muay Thai is more practical and you use the harder parts of your body: your elbows, knees, shins. It’s a traditional sport in Thailand, so you get kids fighting from the age of five; they get paid for it and can help their family with income. In traditional Muay Thai you don’t wear padding or protective gear. In training here, though, we do. How did you get involved in Muay Thai? I was introduced to it by a martial arts trainer. I started…

What you’ll need in your store cupboard: coconut oil garlic lemons eggs homemade fish stock extra virgin olive oil grain mustard himalayan salt freshly ground black pepper ALL RECIPES SERVE 4 KEEP ON TRACK PER SERVING Fat 37g Carbs 22g Protein 29g Monday: LAMB LOIN CHOPS WITH OLIVES AND SWEET POTATO MASH YOU NEED TO BUY: 8 lamb loin chops weighing 700g 50g green olives, pitted and halved 10g flat-leaf parsley 400g sweet potato FROM YOUR STORE CUPBOARD: zest and juice of 1 lemon 2 cloves garlic, chopped himalayan salt freshly ground black pepper 2 tbsp extra virgin olive oil 2 tbsp coconut oil 1. Place the lamb chops in a shallow bowl, add the lemon juice and garlic, season and allow to stand for 30 minutes. 2. Place the…

YES MEAT As far as possible, choose grass-fed or organic meats. Enjoy the fat and the skin! • Bacon Try to find charcuterie bacon, if possible without nitrates and nitrites, and with the lowest carb content (which means the least sugar) • Biltong (for powdered, grind your own) • Beef • Chicken • Duck • Game • Lamb • Offal • Pork • Turkey • All cured meats (cured with the least amount of sugar and without strange chemicals) • All sausages (containing only meat and spices – avoid sausages with fillers like gluten, rusk, soya, sugar and so on) EGGS Any way you like, for breakfast, lunch and dinner. Real organic eggs are definitely best, if you can find them. FRUIT* • Avocado • Berries • Coconut FISH/SEAFOOD (on…

5 reasons we love cabbage 1 Cabbage is super low in calories. One cup is only 25 calories – great for those who want to lose a few centimetres around the waist. 2 It’s a superfood, packed with vitamin C. Vitamin C boosts your immune system and helps you develop resistance to infection. 3 Cabbage is an excellent source of fibre. One cup of cabbage has about 2,5g of fibre, which is 10 percent of the daily recommended amount. A high fibre intake reduces your risk of cardiovascular disease, diabetes and high blood pressure. 4 Cabbage may cure stomach ulcers. Raw cabbage juice contains vitamin U, which is apparently effective in helping to heal gastric ulcers. 5 The bonus is that fresh cabbage is cheap. Who said a healthy diet…

‘So happy!! Can actually not believe how well it is going... 4.3kg in 2 weeks!!! No hunger, no cravings...’ JACOLIEN ‘Starting weight, 70.5kg. Goal weight, 60. Friday, Week 6 weighin: 65.7kg! I am thrilled; this has been the best eating plan I have ever been on – and I’ve been on many.’ LAURA ‘I have lost 5.2kg in less than 2 weeks! Started on 29 June at 84.3kg and weighed in at 79.1kg this morning...’ NIKKI QUINN ONLY R600! SIGN UP TO LTL TO CHANGE YOUR LIFE AND HEALTH FOREVER – www.loseit.co.za…

you are what you eat, we all know that. But more accurately, you are what (a) you assimilate and (b) what your gut flora eat. If your gut flora are in tip-top condition, you will digest and assimilate your food well. It all comes down to the quality and diversity of the strains of bacteria that live in your digestive tract. We are alive with bacteria – more than 100 trillion of them that live in our mouths, on our skin, in our gut and all over our bodies, outnumbering our cells 10 to one. We depend on these microbes for life itself – for energy, to offer protection from germs and viruses, to improve digestion and to make short-chain fatty acids, some B vitamins and dozens of other beneficial…

‘Just change one thing, like cutting fruit juices, and that will snowball into other changes.’ ‘I’ve always practised on my family before I move to my patients! And as a mum of three, I have hands-on experience of how difficult changing the way you eat can be – it took us over a year. My biggest success was probably with my nine-year-old, who was a sugarholic. If I could get him off sugar, it’s possible for anyone who is willing to give it a try. I started my family on this lifestyle after having lunch with Gary Taubes (author of Why We Get Fat) in the States. We chatted about incorporating low carb into a normal child’s lifestyle and I realised that it’s quite a challenge. I thought, “If I…

Calling all readers: Submit your favourite LCHF recipes to info@loseit.co.za – they could be featured in the next issue! KEEP ON TRACK PER SERVING Fat 50g Carbs 12g Protein 48g DIANNE BIBBY’S FILLET OF BEEF STROGANOFF WITH LEMON-PARSLEY PESTO SERVES 4–6 FOR THE STROGANOFF • 2 tbsp coconut oil • 3 tbsp ghee • 1 onion, finely diced • 1 garlic clove, minced • 250g button mushrooms, sliced • 125g shiitake or porcini mushrooms, sliced • several sprigs fresh thyme • zest of ½ lemon • himalayan salt • freshly ground black pepper • 2 tbsp almond flour • 1 tsp smoked paprika • 600g beef fillet, cut into strips • ¼ cup whisky (optional) • 1 tbsp tomato paste • 1 cup hot water • ²⁄3 cup cultured cream…

Q: What is the ideal amount of sleep? A: The amount that makes you feel your best. If you wake up feeling tired or become sleepy during the day, you’re not sleeping enough or you’re not getting quality sleep. If you sleep a lot, you might need to have your sleep quality checked. All in all, along with regular exercise and a balanced diet, sleep is a necessity for health. Q: How does lack of sleep cause weight gain? A: There are two elements – quantity and quality of sleep. For example, with sleep apnoea, your sleep is interrupted as a result of oxygen deprivation. Several studies show that when sleep is interrupted, the hormones that regulate fat metabolism – the way you burn and store fat – become abnormal, which causes…

starting position Get into fighting stance Stand with your legs shoulder-width apart. Take a step forward so that your left leg is in front of your right. Your weight should be evenly distributed between both legs. Your hands should be up, protecting your face, your right hand behind your left. Keep your elbows pointed down towards the ground, which protects your body. Grip the mat with your toes and bend your back (right) knee slightly. Tuck your chin under – this also helps to protect the face.* COMBINATIONS Combinations are easily set up with a jab. A jab is a spacer, i.e. it allows you to create space between you and your opponent. Combinations are done in one fluid motion, but it may take a while to get there –…

store cupboard Artichoke hearts, canned Banting crackers & bread Biltong Brandy Capers Cashew nuts Cauli pizza bases Cauli wraps Coconut milk Desiccated coconut Harissa paste Hazelnuts Kimchi Olives, green & kalamata Pistachios Red pepper pesto Tahini paste Tomato paste Tomatoes, canned & chopped Vine leaves in brine Walnuts Xylitol oils, sauces & vinegars Apple cider vinegar Balsamic vinegar Coconut oil Dijon mustard Extra virgin olive oil Grain mustard Mayonnaise – homemade fresh fruit, veg & herbs Apple , green Asparagus Baby spinach Basil Bay leaves Blueberries Bok choy Cauliflower Celery Chillies, green, red & jalapeño Chives Coriander Courgettes Cucumber Dill Eggplant Flat-leaf parsley Garlic Ginger Green beans Kale Leeks Lemon Lemongrass Lime Mangetouts Mint Mushrooms, large brown Onions, red & white Orange Oregano Pumpkin Radishes Rocket, wild Rosemary Sage Shallot…

4 CHICKEN RECIPES KEEP ON TRACK PER SERVING Fat 26g Carbs 12g Protein 28g PARSLEY AND COCONUTCRUSTED CHICKEN SERVES 4 • 250g chicken breast fillets, cut into strips • himalayan salt • freshly ground black pepper • 2 eggs • 50g desiccated coconut • 20g fresh parsley, chopped • 50g pecorino cheese, finely grated • 2 tbsp coconut oil FOR THE SAUCE • 1 x 400g can chopped tomatoes • 1 tbsp xylitol • 1 x 50g can tomato paste • 2 tsp balsamic vinegar • ½ cup homemade chicken stock • 50g baby spinach, chopped • 100g (4 slices) mozzarella cheese • fresh basil, to serve 1. Separate the chicken strips and season. 2. Break the eggs into a bowl and beat well. In a second bowl, mix the…

SOMETIMES ALCOHOL • Brandy • Champagne • Dry red wine • Dry white wine • Rum • Sparkling wine • Tequila • Vodka • Whisky SWEET THINGS • Dark chocolate (80% and above cocoa content – and only very occasionally) • Honey (no more than 1 tsp at a time, very occasionally). Use honey strictly for cooking, otherwise it will seduce you back into sugar cravings in no time! NUTS • Cashews FRUIT • All fruit other than berries VEGGIES • Beetroot • Butternut • Carrots • Sweet potato DAIRY • Milk (only full cream and only very occasionally) NEVER ALCOHOL • Anything labelled ‘lite’ • Beer • Cider • Cocktails • Sugary liqueurs VEGGIES & PULSES • Beans • Chickpeas • Dried beans • Lentils • Parsnips • Peas…

ALL SORTS OF SALADS BY CHANTAL LASCARIS (STRUIK LIFESTYLE) The premise of this sumptuous book is that there’s far more to salad than a few lettuce leaves. There are over 70 recipes for mains and sides, and chapters include ‘old favourites’, ‘fish and seafood’, ‘chicken’ and ‘meat’. They’re not difficult to put together, but there’s plenty to inspire even the most adventurous salad creator. The only niggle is that as a banter, you’ll have to tread carefully, as not all the ingredients are appropriate. But flip back to ‘What can I eat?’ on page 80 to navigate your way through what will and won’t work. And, of course, add and take away from the recipes, putting your own twist on them…then share them with us! WHEAT BELLY 30-MINUTE (OR LESS!)…

IN THE MARKET FOR BANTING GOODS If you’re struggling to find foods that fit the lifestyle, here’s where to go: • JOBURG Jackson’s Real Food Market, jacksonsrealfoodmarket.co.za WHERE? Riverside Shopping Centre, 317 Bryanston Drive, Bryanston WHEN? Every day, with limited hours over weekends • PRETORIA Banting Market, bantingmarketpretoria.co.za WHERE? Pretoria National Botanical Garden, 2 Cussonia Avenue, Brummeria WHEN? 9am–1pm, first Saturday every month • DURBAN Kloof Banting Market WHERE? Kloof Town Hall, 36 Village Road WHEN? 9am– 12pm, 27 September, 25 October, 15 November Durban North Banting Market WHERE? Crusaders Sports Club, 10 Ranleigh Crescent WHEN? 9am– 12pm, 18 October, 29 November For the Durban markets, visit www.bantingmarket.co.za WHERE TO BUY... …MACADAMIA NUT OIL Had trouble finding this banting staple? Order it online from mcnutti.co.za. Their home-grown oils are…

COCONUT WATER, MCT OIL AND YOGHURT SHAKE MAKES 1 SHAKE • 1 cup coconut water • 1 tsp MCT oil • 1 cup double cream yoghurt or almond milk, chilled • pinch of ground cinnamon 1. Place all the ingredients in a blender and blitz until combined. 2. Pour into shake container and drink immediately. MIXED SEED BARS MAKES 10 • 125g seed mix (pumpkin, flax, sesame and sunflower) • 50g macadamia nuts, finely chopped • 100g desiccated coconut • 1 tsp mixed spice • 2 tbsp coconut oil, melted • 1 egg white, whisked until firm 1. Preheat the oven to 140°C. Line a 20 x 20cm baking tray with baking paper. Place the dry ingredients in a bowl and stir well to combine. 2. Add the coconut oil…

‘I’m not insulin resistant. Is it important to keep my carbs really low?’ Q: I need to go on Roaccutane for bad acne. My dermatologist warned that it could raise my cholesterol levels and as I follow LCHF my cholesterol is already a little bit higher than average (it’s ‘good’ cholesterol, though, so I’m not worried). What do you advise? A: During treatment of patients with acne using isotretinoin (Roaccutane, Oratane or Acnetane), blood tests show an increase in the total cholesterol, triglycerides and liver enzymes. These elevated numbers should return to normal within three months of stopping the treatment. As we know, LCHF reduces triglycerides and increases HDL (‘good’) cholesterol. Several patients have even found that their acne has improved dramatically just from following the LCHF lifestyle. Dermatologists have…

ALMOND YOGHURT BREAD MAKES 1 SMALL LOAF (12 SLICES) • 3½ cups almond flour • 3 free-range eggs • ¼ cup melted butter, plus extra for greasing • 1 tsp bicarbonate of soda • 1 cup plain, full-fat yoghurt • ¼ tsp salt KEEP ON TRACK PER SLICE energy: 269kcal protein: 10g fat: 23g carbs: 5g ratio: 1.6:1 1. Preheat the oven to 180ºC. 2. Beat together all the ingredients until smooth, then turn into a loaf tin, greased and lined with baking paper. Bake for 40 minutes or until a skewer inserted comes out clean. 3. Allow to cool for 10 minutes before turning out onto a wire rack. For a softer crust, wrap in a tea towel until cooled. CHEESECAKE SERVES 12 • ½ cup ground almonds •…

WHERE TO FIND GRASS-FED BEEF • JOBURG Braeside butchery (011) 788 3613 Fillet: R215/kg Rib eye: R155/kg Rump: R155/kg Sirloin: R155/kg Gourmet Butcher (011) 468 1453 Fillet: R218/kg Rib eye: R98/kg Rump: R100/kg Sirloin: R110/kg • CAPE TOWN Frankie Fenner Meat Market (021) 424 7204 Fillet: R275/kg Rib eye: R175/kg Rump: R190/kg Sirloin: R215/kg Ryan Boon Speciality Butcher Leon: 076 749 4237 Fillet: R249,99/kg Rib eye: R279,99/kg Rump: R169,99/kg Sirloin: R169,99/kg The Braai Revolution (021) 709 0832 Fillet: R229,99/kg Rib eye: R179,99/kg Rump: R149,99/kg Sirloin: R149,99/kg • DURBAN Hope Meat Supplies 082 485 0940 Fillet: R189/kg Rump: R129/kg Sirloin: R125/kg there are myriad benefits to eating beef from an animal that’s been reared on grass or that’s been grass-finished (i.e. it’s been fed grass at least 120 days prior to…

KEEP ON TRACK PER SERVING Fat 60g Carbs 24g Protein 56g LEMONGRASS PORK WITH CASHEW NUTS AND MANGETOUT SERVES 4 FOR THE PATTIES • 1kg pork mince • 1 tbsp garam masala • 1 tsp turmeric • 2 cloves garlic, minced • 2 knobs ginger, grated • 1 stalk lemongrass, chopped • 10g fresh coriander, chopped • 1 egg white • 12 extra stalks lemongrass • lard, for frying FOR THE SALAD • 200g mangetout, blanched • 100g cashew nuts, toasted (optional) • 5g fresh mint • lime juice, to drizzle • extra lime wedges, to serve 1. For the patties: Mix all the ingredients together and shape into 5cm-diameter patties. Thread these onto the whole lemongrass stalks. 2. Heat some lard in a frying pan and cook the patties…

KEEP ON TRACK PER SERVING Fat 6g Carbs 9g Protein 3g RED PEPPER AND TOMATO DIP SERVES 4 • 1 tbsp coconut oil • 1 small onion, chopped • 2 cloves garlic, chopped • 1 tsp paprika • 2 tsp cumin seeds • 1 red pepper, roasted and peeled • 300g cherry tomatoes, deseeded and roasted • himalayan salt • freshly ground black pepper • ½ cup double cream yoghurt 1. Heat the coconut oil in a frying pan, add the onion and garlic and sauté until golden. Stir in the spices, then remove from the pan and allow to cool. 2. Place onion and garlic mixture in a blender with the roasted red pepper and tomatoes, season to taste and blitz to combine. 3. Add the yoghurt, blend until…

1 REMEMBER this is not a high-protein diet. It’s a highfat, medium-protein, low-carb way of eating. 2 CHOOSE real foods that look like what they are, and cook them from scratch. 3 NO SUGAR – it’s best to go cold turkey. But if you need to make a transition, substitute with stevia, xylitol or erythritol – NOT artificial sweeteners. 4 NO GRAINS of any kind. 5 FAT is not the enemy. Enjoy it! 6 STOP SNACKING. You won’t need to – it’s just a habit. 7 EAT ONLY when you are hungry; eat until you are satisfied – then stop. 8 EAT EGGS – they’re healthy, satisfying and very good for you. 9 NO (or very, very little) FRUIT Think of it as a sweet rather than as a healthy…