Innholdsfortegnelse for Volume 6 - March 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 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 sharing our insights and experiences! The LOSE IT! team were out in full force at the LCHF Health Summit 2015 in February, and we managed to spend one-on-one time with some…

THIS MONTH’S MIRACLE INGREDIENT Cauliflower is often overshadowed by its green cousin broccoli, but this underrated vegetable contains an impressive array of nutrients. Here are just some of its health benefits: 1 IT HELPS FIGHT CANCER For the past 30 years, cruciferous vegetables have been lauded for their cancer-fighting properties. The slightly bitter taste of cauliflower comes from sulforaphane, a molecule that has been shown to kill cancer stem cells and slow down tumour growth. Cauliflower also contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. One of these is a plant sterol called indole-3-carbinol, which has been shown to reduce the risk of prostate, breast, cervical, colon and ovarian cancers. 2 IT BOOSTS HEART HEALTH Sulforaphane serves another function too – it significantly improves…

‘Last September we went on a cruise and – as people do – we ate a lot. But two weeks later we arrived back home and took a good look at ourselves – it was time for a change. We were both unhappy with our weight and lifestyle. We just couldn’t do that to ourselves any more. I weighed 91kg and my husband weighed 127kg… now I weigh 77kg, and he weighs 109kg. We see each other every day, so we didn’t really notice the difference in our weight. But recently we looked back at photos from our cruise, and that made us see just how much weight we’ve lost. We were blown away! It’s not like we’ve lost 50kg each, but we celebrate every kilogram lost as success –…

Food is a big part of South African culture. We love our Cape Malay dishes, Ouma brood and mouthwatering malva pudding. The prospect of eating LCHF can seem quite bleak if we think we can never eat these things again. But now Inè Reynierse, author of Low Carb is Lekker (Struik Lifestyle), offers the perfect solution: she has taken local and revamped it into LCHF. Just two years ago, prompted by her husband’s pre-diabetic symptoms, Inè decided it was time for a lifestyle change. Her family had to alter the way they ate and, after thorough research, they decided to ditch the carbs and embrace the fat – something that didn’t sit too well with any of them at first. ‘I started to research ways to achieve stable blood-sugar levels…

MINI PIZZAS MAKES 10 • 4 small banting wraps/cauliflower wraps cut into small rounds • ¼ cup basil pesto, plus extra for serving • 100g bocconcini, sliced • 50g sundried tomatoes, chopped • himalayan salt and black pepper 1. Preheat oven to 200ºC. 2. Place the rounds on a baking tray, spread each one with some basil pesto, top with cheese and tomato and season well. Bake for 10 minutes. 3. To serve: Serve warm, topped with a little extra basil pesto. ROASTED SPICED MACADAMIA NUTS & PUMPKIN SEEDS SERVES 4 • 2 tsp fennel seeds • 1 tsp cumin seeds • 2 tsp coriander seeds • 1 tsp smoked paprika • 1 big pinch cayenne pepper • 1 tsp cinnamon • 2 tsp himalayan salt • 1 tsp white…

Our expert: DR GERHARD SCHOONBEE is a GP and advocate of the LCHF diet as a treatment for metabolic syndrome. epilepsy is a chronic neurological disorder that causes recurrent unpredictable fits or seizures. Medical practitioners have for many years – and with great success – used a strictly controlled ketogenic diet to treat some forms of epilepsy, especially in children. But let’s go back a bit further. The Ancient Greeks discovered that they could suppress the seizures of patients with severe epilepsy by starving them. But the fits would return as soon as the person started eating again. As interesting as this is from a medical point of view, it is obviously not a sustainable solution. In the 1920s, a physician discovered that it was possible to control the seizures…

‘my weightlifting journey started about seven years ago when I decided that I needed a lifestyle change. I was running and doing yoga, but I wasn’t getting fitter or stronger. My body also wasn’t looking the way I wanted it to. But then I was introduced to functional training – which is what weightlifting actually is – and I found out how it could help with performance. I started weightlifting to help me with my running and I immediately noticed the difference it made – I started improving on my times. I found that by focusing on wanting to get stronger and fitter, I automatically started dropping the weight. I saw a definite change in my body, but that was just a bonus compared to how good it made me…

‘Add flavour to fresh and cooked tomato dishes with spices, herbs and garlic.’ WARM TOMATO AND PORK STIR-FRY WITH COURGETTE NOODLES SERVES 4 • 500g pork fillet, sliced • 2 tsp thai seven-spice • 3 tbsp coconut oil • 1 x 5cm knob ginger, chopped • 2 garlic cloves, chopped • 2 spring onions, sliced • 1 stalk lemongrass, finely chopped • 300g mixed cherry tomatoes • 1 x 165ml tin coconut milk • 2 tbsp lime juice • himalayan salt and black pepper • 4 courgettes, cut into julienne strips • fresh coriander and baby gem lettuce, to serve 1. Toss the pork fillet with the thai seven-spice and set aside. 2. Heat 1 tbsp coconut oil in a wok over a high heat, add the pork and stir-fry…

‘Add flavour to roast chicken by stuffing the cavity with lemon quarters and fresh thyme.’ ROLLED STUFFED CHICKEN BREASTS SERVES 4 FOR THE FILLING • 2 tsp coconut oil • 1 onion, finely chopped • 2 garlic cloves, crushed • 1 tsp dried chilli flakes • 2 cups broccoli rice • 50g pine nuts, toasted • 3 tbsp chopped fresh oregano • himalayan salt and black pepper • 4 large chicken breasts, deboned, skin on • 80g thinly sliced gruyère cheese • 1 tbsp ghee • mixed herb salad and red pepper pesto, to serve 1. For the filling: Heat coconut oil in a frying pan. Fry onion until golden, add garlic, chilli and broccoli rice and cook for 5 minutes or until tender. Stir in pine nuts and oregano…

SYRUPY LEMON AND ALMOND CAKE SERVES 10 FOR THE CAKE • 80g xylitol • 150g butter, softened • zest and juice of 1 large lemon • 1 tbsp vanilla extract • 4 extra-large eggs • 200g almond flour • 25g psyllium husks • 1 tbsp baking powder • ½ tsp salt • 1 cup almond milk FOR THE DRIZZLE • zest and juice of 1 lemon • 20g xylitol • double cream yoghurt or cultured cream, toasted flaked almonds, and fresh blueberries, to serve 1. For the cake: Preheat oven to 160ºC. Grease and line a 21cm springform baking tin with baking paper. 2. Cream xylitol, butter, zest, juice and vanilla together until light and fluffy, then beat in eggs until well combined. 3. Combine dry ingredients and fold alternately…

1 REMEMBER this is not a high protein diet. It’s a high fat, 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…

AGAINST ALL GRAIN: DELECTABLE PALEO RECIPES TO EAT WELL & FEEL GREAT BY DANIELLE WALKER (Victory Belt Publishing) Danielle was diagnosed with the autoimmune disease ulcerative colitis (similar to Crohn’s Disease) at the age of 22. After multiple hospital stays and various prescription drugs that seemed to worsen her symptoms, she decided to heal herself with food. Her solution was a grain-free diet. Since she began, she has documented recipes and experiences on her blog (www.againstallgrain.com). Now the recipes, plus many others that aren’t featured on the blog, are available in this gorgeous cookbook. You’ll just need to leave out the maple syrup and honey, or replace them with an LCHF-acceptable equivalent like xylitol, erythritol or stevia. THE PALEO SLOW COOKER BY ARSY VARTANIAN (Race Point Publishing) Why a slow…

and how LTL can help Men certainly seem to drop kilos as soon as they say ‘LCHF’, but with women it’s sometimes slightly trickier. Our hormones – and therefore our appetites – seem to function slightly differently, and there are a host of different theories as to why exactly this is. Here are five reasons you may be battling to lose weight with LCHF, and how Ladies that LCHF (LTL) deals with them. PROBLEM 1: You’re not eating enough fat. We’re all so brainwashed to fear fat – particularly women, because we’ve been ‘dieting’ all our lives. If you eat low carb and low fat, you aren’t providing any fuel for your body to burn. Basically, your body needs either glucose or fat – fat being the preferred fuel –…

the good news is that for most of us, eating LCHF does not mean having to go teetotal. But – and there is always a but – it depends on who you are, and how much and how often you wish to indulge. Some LCHF proponents recommend complete abstinence; others ‘build’ alcohol into their carb intake. Which is the correct route for you depends on many factors, including your age and state of health, how insulin resistant you are, your blood sugar control and whether you are diabetic, your weight and the state of your liver. If you are relatively healthy with no liver disease, have never been a heavy drinker or taken excessive medication, having an occasional drink shouldn’t scupper your eating plan. But if you are very insulin…

Q: What drives emotional eating? A: There are a number of things. First and foremost, we need to look at our emotional connection to food; at how we see food. Often it’s not about the food, it’s about the relationship. Food can symbolise something else. When I started to look at my eating patterns I could see when I tended to get caught in emotional eating. And by patterns, I don’t mean breakfast, lunch and supper, but rather the late-night snacking and the comfort eating, and what was going on emotionally at the time. Questions that helped me were: • Am I feeling exhausted? • Am I bored? • Am I lonely? • Am I stressed? Once you notice the patterns, it’s easier to see what triggers comfort eating. Trying…

The cells in our brains (which are called neurones) interact with each other through electro-chemical impulses that control our glands, thoughts, feelings and movements. Epilepsy causes a part of the brain to send out uncontrolled electrical impulses, which lead to seizures. During an epileptic episode, a person can experience sudden seizures (fits or muscle spasms) and even loss of consciousness. Some patients with uncontrolled epilepsy can have seizures up to 100 times a day. Although roughly half of seizures have no identifiable cause, epilepsy can be caused by the following: Brain damage: Lack of oxygen during birth, a direct head injury with visible brain damage or bleeding, infections and strokes can all cause brain damage, which in turn can cause epilepsy. Metabolic causes: Chemical imbalances or toxic substances in the…

1 HEAVY BAG LIFT STARTING POSITION: Stand with your feet hip distance apart and squat to pick up the bag. Grabbing each end of the bag, raise it to chest height in one swift movement. Keeping your feet firm and abs tightened, lift the bag above your head and hold for a few seconds before putting it down again. REPEAT: 15–20 times WHERE YOU’LL FEEL IT: Quads, glutes, arms, core and back 2 PUSH-UP WITH KNEE TO ELBOW STARTING POSITION: Place the bag in front of you. Bend down and assume a push-up position by placing your hands on the bag. Push your body away from the bag; hold for a second. While maintaining this position, bring your left knee towards your left elbow and hold for a second before…

‘This roulade is easy to make and can be prepared in advance – and it’s bound to impress…’ SALMON EGGS BENEDICT SERVES 4 FOR THE MUFFINS • 1 cup coconut flour, plus extra for dusting • ½ cup psyllium husks • 2 tsp baking powder • 1 tsp salt • 2 large eggs, beaten • 1 cup full cream milk • 40g butter, melted • ½ tsp coconut oil, for cooking FOR THE HOLLANDAISE • 3 large egg yolks • 1 tbsp white balsamic vinegar • ½ cup butter, melted • himalayan salt and black pepper • 100g smoked salmon • 4 eggs, poached • fresh marjoram, to garnish 1. For the muffins: Combine dry ingredients in a bowl. Whisk together eggs, milk and butter and add to the dry…

‘Give a crunchy, colourful and tangy punch to meat patties with a little pickled red onion.’ BEEF BEEF COTTAGE PIE SERVES 4 • 1 tbsp beef tallow • 500g beef mince • 1 onion, chopped • 3 garlic cloves, crushed • 4 celery sticks, finely sliced • 1 tbsp tomato paste • 2 cups homemade beef stock • 200g extra fine green beans, thinly sliced • himalayan salt and black pepper FOR THE TOPPING • 500g cauliflower florets • 1 cup homemade chicken stock • 2 tbsp butter • 2 tsp chopped fresh thyme 1. Heat the tallow in a pot. Add the mince and cook until brown. 2. Add the onion, garlic, celery, tomato paste and beef stock. Simmer for 25–30 minutes. Stir in the green beans, season and…

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 you don’t recognise) • All sausages (containing only meat and spices – avoid sausages with fillers like gluten, rusk, soya, sugar and so on) EGGS Any which 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…

THE SIXTH TASTE Sweet, salty, bitter, sour and umami – we’re all familiar with the five tastes we experience. Now scientists at Deakin University, Melbourne, say there’s compelling evidence that fat should be added to that list. In a journal article, Professor Russell Keast writes that the tongue has taste buds that detect the presence of fatty acids. About the drive to reduce fat in foods, he says: ‘When we think about those foods that were put out in the 1990s – low-fat foods that were often failures – maybe it’s as simple as not understanding the role of fat. You just can’t remove the fat from a food, replace the textural components and the flavour release and expect it to be successful – because you haven’t matched the taste…

PRAWN & NOODLE-STUFFED NORI ROLLS SERVES 4 4 nori sheets, halved FOR THE FILLING • 6 spring onions, finely sliced • 1 small cucumber, seeds removed, cut into batons • 1–2 red peppers, cut into thin strips • 320g superlite noodles, cooked according to packet instructions • 300g prawns, peeled and cooked • 10g coriander leaves • 5g sesame seeds, toasted • 50g almonds, toasted and chopped, to serve (optional) FOR THE DIPPING SAUCE • 1 x 5cm knob ginger, crushed • 1 small garlic clove, crushed • 1 green chilli, deseeded and finely chopped • 1 tbsp rice wine vinegar/lime juice • 1 tbsp xylitol • splash of fish sauce • 1 tbsp finely sliced spring onion • 10g fresh coriander, finely chopped 1. Place the nori sheets on…

‘What’s the deal with eating starchy vegetables?’ Q: What’s the deal with starchy vegetables? Can I eat beetroot, sweet potato and butternut? How much and how often? A: You can eat these if you’re not carrying a lot of extra weight. If you’re trying to lose weight, it’s better to steer clear. Vegetables like these are nutritious, but they’re much higher in carbs than other veggies, so we suggest you have them now and again for their nutritional value and great taste, and for variety. However, don’t include them all in one meal. For example, have half a sweet potato, but don’t have it with beetroot and butternut. If you’re diabetic, however, it’s best to stay away from the higher carb vegetables like beetroot, sweet potato and butternut. Q: At…

MAKES 10 • 2 cups grated courgettes • 2 tbsp chopped fresh basil (more if you like!) • 2 eggs, lightly beaten • 1 disc feta cheese, crumbled • 2 tbsp psyllium husk • himalayan salt and black pepper • coconut oil for frying 1. Mix all the ingredients, except for the coconut oil, together in a bowl and set aside for 5 minutes. Season lightly. 2. Melt coconut oil in a nonstick pan and fry heaped tablespoonfuls of the mixture for about 1 minute on each side or until golden and firm to the touch. 3. To serve: Serve warm with salad. Tip: These are delicious served as part of a burger stack, with a roasted disc of butternut as the ‘bun’. Calling all readers: Submit your favourite LCHF…

1 Stop seeing food as the enemy. People often show love through feeding, and some cultures are big feeders. Food provides nourishment. Stop thinking in terms of, ‘These foods are bad; I’m not allowed them.’ Start saying, ‘Well, on the other hand, these foods are good.’ Many of us are stuck in a culture of food anxiety – we see food as terrifying. 2 Don’t blindly follow diets or eating plans. Just because there’s a new diet doesn’t mean it’s necessarily right for you. Get off the diet rollercoaster, because it makes your head spin. 3 Select an eating plan that is a lifestyle change, not a fad. If your eating plan feels like punishment or deprivation, look into why you’re feeling that way. It’s also very hard if you’re…

‘if you don’t take a chance, it won’t happen,’ says Janine van Zyl. She knows all about taking chances, having started up an artisan ice cream and sorbet shop in 2011. Originally from Namibia, Janine is now based in Stellenbosch, where she has access to quality ingredients from surrounding farms. ‘I wanted to show people what real ice cream is. I use natural ingredients and keep it organic as far as I can. I only use trusted suppliers; I drive all the way to Wellington for cream and milk. It makes such a big difference to the taste and texture.’ Alongside her ice cream range, Janine was producing paleo ice cream for a handful of clients from the very beginning. Having had first-hand experience of autoimmune diseases – including coeliac…

store cupboard 80% dark chocolate Almond flour Almond milk Almond nut butter Almonds – blanched, flaked, ground and in the skin Arrowroot powder Baking powder (gluten-free if possible) Banting crackers Banting wraps Cocoa powder Coconut cream Coconut flour Coconut milk Desiccated coconut Dijon mustard Grain mustard Green olives, in brine or oil Honey Pickled red peppers Pine nuts Pink salmon, tinned Powdered gelatin Psyllium husks Red pepper pesto Rose extract Sundried tomatoes Tomato paste Tomatoes, tinned chopped Vanilla extract White wine Xylitol oils, sauces & vinegars Apple cider vinegar Coconut oil Extra virgin olive oil Fish sauce Herb oil Homemade mayonnaise Macadamia nut oil White balsamic vinegar fresh fruit, veg & herbs Asparagus Aubergines Avocados Baby gem lettuce Basil Bay leaves Blueberries Broccoli Cabbage Cauliflower Celery Chillies – red and…

CREAMY CAULIFLOWER SOUP WITH BACON BITS SERVES 4 • 1 tbsp coconut oil • 2 onions, finely chopped • 2 garlic cloves, crushed • ¾ cup white wine • 600g cauliflower florets • 3 cups homemade vegetable stock • himalayan salt and white pepper FOR THE HERB OIL • 3 tbsp olive oil • 5g of mixed green herbs • 250g streaky bacon, chopped 1. Melt coconut oil in a pot, add onion and cook over a medium heat until soft and golden brown. 2. Increase the heat and add garlic and wine. Cook until most of the liquid has evaporated. 3. Add cauliflower florets and stock, cover with a lid and simmer for 20-25 minutes or until cauliflower is soft. 4. Blend soup until smooth and creamy. Season to…

Got a hankering for the kind of juicy roast pork you get in restaurants? There’s no reason you can’t make it yourself – we’ve got a great recipe for roast pork belly with crisp crackling and a few expert tips to help you get it just right. It’s easier than you think – promise! Pork belly is a great option for banters – it’s a rich source of the best quality protein, and is very high in all the fat soluble vitamins (A,D,E and K), which have countless functions in the body, like the healing and replacement of damaged cells, tissues and wounds. The minerals in pork (zinc, iron and magnesium in abundance) are vital to fight inflammation in the body and keep all essential chemical processes functioning optimally. And,…