Innholdsfortegnelse for Volume 8 - July 2015 i LOSE IT! The Handbook

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 CARYN ZINN – senior lecturer and researcher at the Auckland University of Technology School of Sport & Recreation in New Zealand – was awarded a PhD in 2012 for her work on sustained weight loss 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 look forward to…

READ MORE: Serve to Win: The 14-Day Gluten-Free Plan for Physical and Mental Excellence Advantage DJOKOVIC Did you know that Novak Djokovic doesn’t eat gluten? Dr William Davis (yes, the Wheat Belly guy) contrasts Djokovic’s defeat in the 2010 Australian Open quarterfinal with his excellent performance in the final of the same tournament two years later. What happened? ‘Djokovic removed the barriers to peak mental and physical performance by doing precisely the opposite of what conventional nutritional advice repeatedly tells us,’ says Davis. ‘He removed “healthy whole grains” from his diet.’ Here’s what Djokovic says about the results of his new diet: ‘I was lighter, quicker, clearer in mind and spirit...I could tell the moment I woke up each morning that I was different than I had been, maybe since…

Our expert: DR WESTMAN has 15 years of clinical experience treating lifestyle diseases with a lowcarb high-fat diet and is the director of the Duke Lifestyle Medicine Clinic, president of the American Society of Bariatric Physicians and coauthor of two seminal books on the LCHF lifestyle – The New Atkins for a New You and Cholesterol Clarity Q: How did you get involved in the clinical care and lifestyle treatment of obesity and diabetes using the LCHF diet? A: Two of my patients came to me about 15 years ago, already following this kind of diet. So I was very curious. It went against everything I was taught. Being naturally sceptical, I was sure that it wouldn’t be good for them and that their cholesterol was going to go up. ‘Why…

KEEP ON TRACK PER SERVING Fat 51g Carbs 8g Protein 32g ZELDA THERON’S SAVOURY TARTS SERVES 4 • coconut oil, for greasing • 250g bacon, chopped • 1 onion, finely chopped • 8 mushrooms, finely sliced • 5 eggs • 1 cup cream • ½ tsp dried garlic powder • himalayan salt and black pepper • 250 ml cheddar cheese, grated • 10g fresh thyme and parsley, chopped 1. Preheat oven to 180ºC. Grease 4 small individual baking dishes or a 20cm tart dish with a little coconut oil. 2. Heat a frying pan and fry bacon until golden and fat has rendered out. Add onion and mushroom and cook for 5 minutes until golden. Remove from heat. 3. Beat together eggs, cream and garlic powder until well mixed. Season…

‘It took me 32 years to figure this out. I was diagnosed as insulin-resistant – it runs in my family and my grandmother had type 2 diabetes. I didn’t want to end up like her – at my heaviest I weighed about 87kg. I went to a dietician and was put on a strict fat-free, wholegrain, wholewheat diet. Although I stuck to the plan 100 percent, I sat in tears at my weigh-ins having lost 100g or gained 500g – I’d done everything right and stuck to a hectic exercise regime. The dietician would ask, “Are you sure you didn’t cheat?” Figuring out what works for your body is like peeling back the layers of an onion. The first layer or stepping stone to LCHF came in 2012 when I…

high Intensity Interval Training (HIIT) involves short bursts of physical exertion at a high intensity level followed by recovery periods. In other words, you can get in a great workout and still have time to seize the rest of your day! HIIT has crept steadily into many forms of training since the mid-1990s, and its popularity continues to grow, with fitness enthusiasts like Kayla Itsines blowing up on social media sites like Instagram and Facebook. But what is it about HIIT that has the exercise world so excited? Aside from being a fantastic way to get in a speedy workout, intervals are an extremely effective way to transform your body. ‘High intensity interval training is possibly one of the best forms of cardio,’ says fitness and strength training expert David…

EAT THIS banting wraps NOT THAT regular wraps & rotis BANTING WRAPS MAKES ABOUT 6 X 20CM WRAPS • 300g cauli rice • 20g psyllium husks • 2 tbsp flaxseeds • 40g almond flour • 1 tsp himalayan salt • pinch white pepper • ½ tsp each ground cumin and coriander (optional) • 1 extra-large egg white 1. Place all the ingredients in a blender and pulse until well combined. 2. Transfer mixture to a bowl, cover with a damp tea towel and leave to stand for 20–30 minutes. 3. Lightly knead the mixture until smooth, then divide into 6 balls of about 65g each. 4. Carefully roll each ball out into a circle between two sheets of parchment paper. To get a perfect circle, use a side plate as…

Pork loin chops are tasty yet cost-effective cuts of meat and are perfect for LCHF cooking: protein, tick; healthy fat, tick; versatile, double tick. Stuffed pork chops are especially delicious and may be filled with almost any low carb filling you prefer. These simple steps will have you putting a scrumptious LCHF meal on the table in no time at all… tips for cooking pork chops TIP 1: Make sure you order the chops in advance from your butcher, and ask for thick-cut pork loin chops ( about 3cm thick) as this allows space for the stuffing. TIP 2: Different stuffings can be used: for example, grated gruyère, sun-dried tomatoes and toasted walnuts mixed with cream cheese, fresh chopped herbs and a teaspoon of Dijon mustard. TIP 3: A sauce…

KEEP ON TRACK PER SERVING Fat 36g Carbs 16g Protein 29g GREEN CHILLI PORK MINCE SERVES 4 • 2 tbsp pork lard • 600g pork mince • 1 tbsp ground cumin • 1 tbsp ground coriander • 2 red onions, finely chopped • 3 cloves garlic, chopped • 2 green chillies, chopped • 1 green pepper, seeded and chopped • 2 tbsp tomato paste • 2–3 cups homemade beef stock • 1 tbsp balsamic vinegar • himalayan salt and black pepper TO SERVE • 12 baby savoy cabbage leaves, blanched • 2 large tomatoes, chopped • fresh coriander • sour cream 1. Heat the lard in a pot, add the mince and cook until browned. Add the spices, onion, garlic, chilli and pepper and cook for 10 minutes, or until…

LOW CARB REVOLUTION: COMFORT EATING FOR GOOD HEALTH BY ANNIE BELL (KYLE BOOKS) ‘Comfort eating’ generally connotes starchy, greasy food, but food writer Annie Bell reinvents the idea with her stunning new cookbook. The recipes you’ll find here are low carb, fresh, delicious and quite sophisticated, too. Think aubergine-wrapped Greek sausages; slow-roast salt and pepper duck; red wine steak casserole with crispy onions; cod, beetroot and mint bake; guinea fowl braised with saffron and black olives… And for dessert? Bell throws in a few sneaky low-carb pud recipes, such as a crustless mango cheesecake. Big, bold flavours and wholesome ingredients are the theme here – in fact, she describes ‘thin slices of rare beef and a river of golden gravy’ as a ‘kitchen essential’. Some recipes are accompanied by gorgeously…

the past few months in the banting world have been very interesting. First off, Jen Elliot, an Australian dietician, was expelled from the Dietitians Association of Australia (DAA) for recommending LCHF diets to people with insulin resistance and type 2 diabetes. The charge was later changed to ‘confusing a patient’. As Caryn Zinn, a South African-born dietician living in New Zealand (interviewed on page 16 in this issue) commented on her Facebook page, ‘This is the reality of what happens if you go against mainstream nutrition guidelines, despite strong evidence that low-carb eating is most beneficial for the insulin-resistant population… There are many registered dieticians around the globe practising low-carb, healthy fat nutrition and achieving overwhelming success. You [the DAA] want to control dieticians so that they will follow your…

BULLETPROOF COFFEE SERVES 2 (INSPIRED BY DAVE ASPREY) • 2 cups freshly brewed organic coffee • 2 tbsp grass-fed unsalted butter • 1 tbsp MCT oil 1. Pour the hot coffee into a Nutribullet cup, add the butter and MCT oil and blitz until smooth and frothy. 2. Serve hot. WHAT ARE MCTs? Okay, we’re going to have to get technical here, but bear with us. Medium-chain triglycerides (MCTs) are also known as medium-chain fatty acids (MCFAs). These are unique fatty acids that are ‘medium’ in length, as opposed to short-chain triglycerides (SCTs) or long-chain triglycerides (LCTs). The length refers to the number of carbons they contain, which affects how they are processed by the body. The shorter the carbon chain, the better. MCTs contain between six and 12 carbons…

Q: How did you move on from recommending the traditional food pyramid and become ‘low-carb Caryn’? Two years ago my colleague, Professor Grant Schofield, started getting excited about the LCHF diet. Being loyal to the standard food pyramid, I attempted to silence him by delving into both the LCHF literature and the evidence for the development of the current nutrition guidance system. I was surprised to uncover a complete lack of robust evidence for the way of eating we had advocated – and really good evidence for the low-carb argument. I then discovered the ‘underground movement’ of low-carb academics, practitioners and successful consumers. One of the greatest influencers on my change of heart was Prof Tim Noakes –I regard him as one of the smartest academics I know, and incredibly…

resistant starch (RS) is a form of starch that is not digested in the upper digestive tract. It arrives in the colon, providing food for the gut flora, which is good for the body. Because it escapes the usual digestive process, it is said to be resistant to digestion. Those with gut issues like IBS, ulcerative colitis and constipation may find that eating RS helps alleviate these conditions as it normalises bowel function. Some think of RS as a type of super prebiotic. Prebiotics feed our healthy bacteria and although not technically a prebiotic, RS does have similar characteristics – it acts like a fermentable fibre, supplying food to the healthy flora and improving health. Others liken it to a type of fibre that is neither digested nor absorbed, while…

My own experience was nothing short of a living hell – asthma from when I was a tiny baby, not being able to play sport at school, regular prolonged stays in hospital for the first 35 years of my life and a long list of medications. I’ve been in and out of ICU in every hospital you can name more times than I can count, and yet, while the dedicated medics saved my life on many occasions – for which I am eternally grateful – they seemed to be helpless when it came to chronic care. I had to stumble across a nutritionally aware doctor to find resolution for my asthma. While I believe God alone heals, the doctor played an integral part in my healing by introducing me to…

‘I started at 95.2kg four weeks ago, and this morning I weighed 90kg. I cannot remember ever losing 5kg in one month as an adult, never mind as an insulin-resistant one. This eating plan definitely is the bomb!’ Marcli ‘The shopping lists, recipes and meal planners have taken me to a new level. I don’t have to think it up – it’s done for me. I just shop, cook, eat and enjoy. Most useful information and very well executed!’ Debbie ‘I have lost a total of 7kg and have achieved my goal weight. I love the food and I have no cravings! My daughters and my friend were so impressed with my weight loss that all three of them are now converted. I will for sure remain on this for life. Thank…

store cupboard 80% chocolate Almond flour Almonds – chopped, flaked and whole Baking powder Black olives in brine Caper berries Cocoa powder Coconut cream Coconut milk Dijon mustard Fine desiccated coconut Grain mustard Green olives in brine Honey Macadamia nuts Marinated red peppers Orange blossom water Red curry paste Tinned artichokes Tinned cherry tomatoes Tinned chopped tomatoes Tamarind pulp Tomato paste White wine Xylitol oils, sauces & vinegars Balsamic vinegar Coconut oil Extra virgin olive oil Fish sauce fresh fruit, veg & herbs Baby brinjals Baby fennel bulbs Baby leaf salad Baby leeks Baby mushrooms Baby red cabbages Baby savoy cabbages Baby spinach Basil leaves Bay leaves Brinjals Broccoli Brussels sprouts Button mushrooms Cauliflower Celeriac Celery Chives Coconut Coriander Courgettes Exotic mushrooms Fennel bulbs Fine green beans Flat-leaf parsley Frozen…

KEEP ON TRACK PER SERVING Fat 61g Carbs 21g Protein 112g ROAST STUFFED SNOEK WITH LEMON BUTTER SAUCE SERVES 4 • 1 whole lightly smoked snoek, butterflied FOR THE STUFFING • 1 tbsp ghee • 2 cloves garlic • 1 head broccoli, blitzed • 50g whole almonds, toasted • 200g ricotta cheese, crumbled • 1 tbsp dijon mustard • 1 pinch dried chilli flakes • himalayan salt and black pepper FOR THE LEMON BUTTER SAUCE • 100g butter • juice of 1 lemon • 5g fresh parsley, chopped • extra lemon, to garnish • tenderstem broccoli, to serve 1. Preheat oven to 180ºC. Place snoek on a lined baking tray. 2. For the stuffing: Heat a frying pan, add the ghee and sauté the garlic until golden. Toss in the…

‘My doctor told me that if I didn’t lose 70kg, I would die. ‘ ‘I remember the day I decided I’d finally had it. I was either going to kill myself, or I was going to find answers. I chose the latter. I didn’t have a scale big enough to measure myself, so my doctor sent me to be weighed at the hospital. The scale read 164.2kg without my shoes. I turned to my doctor and said, “What do I have to do?” He told me that if I didn’t lose 70kg, I would die. That was a turning point for me; I had to deal with it once and for all. I did a bit of research and decided low carb was the way to go. I told my…

Q: What is the banting policy on tinned fish? Sardines are one of the best banting foods but they usually come in vegetable oil in a tin – the same goes for tuna and salmon. Tinned fish is also convenient and delicious. Is it okay to eat fish kept in vegetable oil if you drain the oil off first? What is the alternative? Fresh/frozen fish is expensive and I haven’t found fresh sardines. A: The policy is to avoid all seed oils and buy in either olive oil or brine – or not at all. Never in vegetable oil. Draining doesn’t help because there is still residual oil. Buy fish in brine, drain off the water and add extra-virgin olive oil to get the valuable nutrients from the fish and the…

Q: I take warfarin and I would like to try eating LCHF. What should I look out for? A: There are many things that can influence the working of warfarin on the body. Both losing weight and eating certain foods high in vitamin K can decrease the effectiveness of warfarin, causing it not to thin the blood correctly or sufficiently. Foods high in vitamin K include: kale, spinach, broccoli, brussels sprouts, parsley, cabbage, greenleaf lettuce, green tea and liver. Foods with medium levels of vitamin K include: asparagus, green beans and red-leaf lettuce. My advice is to stay consistent in your diet by trying to eat the same amount of vitamin K-rich food every day. Have your INR checked more frequently at the start and adjust your warfarin dose accordingly. Q: We…

Twelve years ago Denise Glezer-Jones was put on a sugar-free, wheat-free and dairy-free diet because of her allergies. ‘I suffered on that diet,’ says Denise, ‘I craved something sweet but couldn’t eat any of the sugar-free products in stores as they were full of artificial ingredients, which made me feel terrible.’ So she and husband Neil took matters into their own hands. ‘We wanted to make our own sweet treats that were healthy, affordable and delicious,’ explains Denise. ‘We checked the ingredients of sugar-free candy and replaced the bad stuff with healthier ingredients,’ she says. The couple ended up with a product that was sugarfree, had no artificial colorants or sweeteners, no preservatives and no food allergens. And the candy was also carb-free – they’ve got the lab tests to…

ASTHMA, ECZEMA AND ALLERGIES RESPOND PARTICULARLY WELL TO LCHF DUE TO: THE INCLUSION OF THE FOLLOWING: • Good quality animal protein • Good quality saturated animal fat • Real, fresh, single-ingredient foods • Lots of vegetables • Bone broths • Eggs • Fish, for the essential fatty acids DHA and EPA • Enough water (30ml per kg body weight per day) THE EXCLUSION OF THE FOLLOWING: • Pulses, which can be problematic • Grains, especially gluten-containing grains • Seed oils • Excessive fruit intake • Soy products • Processed foods of every kind • All forms of sugar, agave, fructose, malt and anything else resembling sugar • Dairy products other than grass-fed butter and ghee • Fizzy drinks and aspartame • MSG and sulphur dioxide keep in mind ... Fermented…

‘From the time that the book The Real Meal Revolution came out, LCHF always spoke to me. I love the high fat and the real-food approach because in our home, we source organic food anyway. We went to a book signing and Tim Noakes took one look at my husband, Guy, and said, “You are the perfect picture of health!” He didn’t know that Guy is naturally a banter. From when I first met him he had cream in his coffee and fat on his meat. Then, when LOSE IT! came out, I bought the first copy and loved it. I thought the recipes were amazing! So I ate LCHF but got kind of distracted when I went overseas. Then I saw the Ladies That LCHF six-week online programme advertised…

COCONUT EGG NOG SERVES 4 • 2 x 400g tins coconut milk • 1 vanilla pod • 3 egg yolks • 1 tbsp xylitol • fresh berries, to serve (or frozen berries, defrosted) 1. Pour the coconut milk into a small pot, add the vanilla pod and warm over a medium heat. 2. Meanwhile, beat the egg yolks and xylitol in a bowl until pale. 3. Remove the vanilla pod from the coconut milk, then slowly add the coconut milk to the egg mixture, beating all the time. 4. Return mixture to the pot and warm over a medium heat, stirring until thickened. 5. Pour the warm mixture into 4 glasses and top each with a few berries, such as cranberries. KEEP ON TRACK PER SERVING Fat 7g Carbs 4g…

KEEP ON TRACK PER SERVING Fat 25g Carbs 17g Protein 34g DUCK WITH GINGER, RASPBERRY AND STAR ANISE SERVES 4 • 4 duck quarters • himalayan salt and black pepper • 4 shallots, peeled and halved • 7cm knob fresh ginger, peeled and grated • 1 tbsp xylitol • 2 star anise • 100g fresh or frozen raspberries, defrosted • 1½ cups homemade chicken stock • juice of ½ lemon • pumpkin mash, to serve • 5g fresh thyme, to garnish 1. Place the duck pieces on a plate and allow to come to room temperature. Season well. 2. Heat a heavy-based pot with a lid, add the duck quarters skin-side down and cook for 5 minutes or until golden, then remove from the pan and pour off most of…

KEEP ON TRACK PER SERVING Fat 20g Carbs 7g Protein 43g CHICKEN AND MUSHROOM SOUP SERVES 4 • 1 tsp ghee • 1 leek, sliced • ½ red onion, sliced • 1 long stalk celery, sliced • 100g exotic mushrooms and 100g button mushrooms, larger ones sliced • 2 bay leaves • 3 sprigs thyme or parsley • 2 chicken breasts • 3½ cups homemade chicken stock • ¼ tsp dried chilli flakes (optional) • ¼ cup cream • himalayan salt and black pepper 1. Melt the ghee in a frying pan and fry the leek, onion, celery and mushrooms until golden. 2. Tip the vegetables into the slow cooker, add the remaining ingredients and stir. 3. Cook on a high setting for about 5 hours, or until chicken is…

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 • 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 the SASSI green list, of…

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…