Innholdsfortegnelse for Vol 23 - 2017 i LOSE IT! The Handbook

Most of us are back at work at this stage – and if you’re not, please tell us what it is that you do because we want to do it too! Still, being back at work also means we’re back into some kind of routine, which is excellent. We don’t know about you, but we like a bit of routine. Part of eating well is planning ahead, and who wants to do that when you’re on holiday? It’s not that eating low carb is difficult in any way – even if the meals weren’t as delicious as they are, we’d want to stick to it solely because of the way it makes us feel: better sleep, more energy, fewer mood swings… the low carb lifestyle is a no-brainer when you…

‘I started getting chubby when I went to school. At first it didn’t bother me at all, but a comment from my friends on sports day really hurt. I’d headed across the field to buy some treats at the tuck shop, and by the time I got back to them, I was sweating quite a lot. “Did we miss the 1200m run?” they asked. It was really upsetting, but if it weren’t for that, I would have just carried on the way I was. I didn’t participate in many school activities; I wasn’t active in any way. Food was my life; I enjoyed eating – and sweet treats most of all. I got to a point when I couldn’t go a day without eating chocolates, cake or dessert. I drank diet…

ON TRACK per ball fat 17g carbs 2g protein 1g • 1kg double cream yoghurt • 1 tsp salt FOR THE MARINATING LIQUID • zest of 1 lemon• 2 tsp peppercorns• 2g fresh thyme sprigs, plus extra for garnishing• 1½ cups avocado oil• 1 dried red chilli, chopped• Himalayan salt and black pepper 1. Combine the yoghurt and salt in a bowl and stir well. Place a large sieve over another bowl, line the sieve with a double layer of muslin cloth and pour the yoghurt into the cloth. Tie the ends of the cloth into a knot. Place this in the fridge for 3 days. Discard any whey (the liquid) that collects in the bowl and squeeze the muslin ball tightly to drain the rest. 2. Unwrap the muslin…

AN adult liver, the largest glandular organ of the body, weighs around 1.36kg and consists of four lobes. It’s located in the upper right-hand section of the abdominal cavity just under the diaphragm, and receives around 1.5 litres of blood to purify every minute via the hepatic artery and portal vein. It’s not only crucial to life but performs a staggering number of critical functions to keep the body free of toxic and harmful substances. It’s also the only organ that can regenerate, as long as it isn’t too badly damaged. The liver produces bile, which is stored in the gall bladder, a little organ under the liver. Bile breaks the fats we eat into tiny pieces so that they can be digested more easily by the enzyme lipase in…

ON TRACK per serving fat 19g carbs 19g protein 8g Try this delicious breakfast packed with all the good stuff for a healthy liver. • 80g cranberries, defrosted• 150g blueberries• 500g double cream yoghurt• pinch of stevia• 3 tbsp chia seeds FOR THE TOPPING• 50g walnuts• extra blueberries and cranberries• 2 coconuts, halved (optional) 1. Blitz to combine the berries, yoghurt and stevia in a blender. Add the chia seeds and blitz to combine. Spoon the mixture into 4 serving bowls or coconut halves. Chill it in the fridge for 1 hour. 2. For the topping: Sprinkle walnuts and extra berries on top of the blitzed berry mixture. 3. To serve: Serve the breakfast bowls chilled.…

ON TRACK per serving fat 12g carbs 2g protein 2g • 2 tbsp medium fat plain cream cheese• 2 tbsp double thick cream• 1 teaspoon xylitol, optional• ¼ cup fresh mixed berries, plus extra for serving• fresh herbs, to garnish 1. Gently mash the cream cheese, cream, xylitol (if using) and berries in a bowl, then roll this into small balls. 2. To serve: Serve the balls garnished with fresh herbs, such as nasturtium (pictured) or mint, and with extra berries on the side.…

Q: ‘Help! When I started eating low carb I lost 5kg immediately but since then I haven’t lost anything. What’s going on?’ A: We are all unique – and our bodies all react differently – but here are some physical factors that seem to be pretty constant: • The more weight you have to lose, the easier it might be. • Men usually find it easier to lose weight than women, which probably has to do with hormones. • The older you are, the slower your weight loss may be. • If you’re a serial dieter your body tends to hold on to its fat resources, which can make weight loss more difficult initially. • Your hormonal status is important: people with an underactive thyroid, or women in menopause, seem…

1 HAKE, FENNEL AND CARROT PURÉE MAKES 2 CUPS This purée is great for babies between 6 and 10 months old. Compounds in fennel have been shown to help sensitive tummies settle. • 1 small hake fillet• 1 fennel bulb, stalks cut off and finely chopped• 2 medium carrots, peeled and finely chopped• 1 tbsp plain cream cheese• 1 tbsp finely chopped fresh dill 1. Steam the hake, fennel and carrot in a stovetop steamer for 10-12 minutes. 2. Transfer the mixture to a blender or food processor, and blend it with the cream cheese and dill until smooth. The rule of thumb is that when food is at its most unprocessed and seasonal, it is good and healthy for your baby. 2 BANANA BREAD MUFFINS MAKES 12 What’s better…

ON TRACK per serving fat 28g carbs 21g protein 6g CRISPY BUTTERNUT RIBBONS SERVES 4 • 1 small butternut, peeled• coconut oil, for deep-frying• Himalayan salt and black pepper• 100g cream cheese, softened• paprika, to sprinkle 1. Use a potato peeler to slice the butternut flesh into long, thin ribbons. 2. Heat the coconut oil in a small, deep pot. To test for the correct temperature, place a small piece of butternut into the oil. It should cook gently to a golden brown colour if the oil is ready. 3. Fry the ribbons in batches until they are golden brown and crispy. Drain them on paper towel. 4. To serve: Serve the butternut ribbons hot, with salt and pepper sprinkled on top and with cream cheese garnished with paprika on…

NUTRITIONAL THERAPIST SALLY-ANN CREED is the foremost and most experienced low carb practitioner in South Africa. DR GERHARD SCHOONBEE, GP, has over 40 years’ medical experience, and personal experience of living the low carb lifestyle. He also has a deep scientific and medical interest in the subject. BLOG AUTHOR NICKY PERKS (WWW.PRIMALPERKS.COM) is also the cofounder 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 via info@loseit.co.za, @ loseitmag (Twitter and Instagram) and facebook.com/Loseitmag. We look forward to hearing your insights and experiences!…

ON TRACK per serving fat 14g carbs 6g protein 34g • 4 pieces skinless chicken• 2 tbsp extra-virgin olive oil• 1 onion, diced• 2 garlic cloves, crushed• 200g button mushrooms, sliced• ½ cup red pepper, diced• 1 tin (400g) chopped tomatoes• ½ cup water• 1 tsp xylitol• 350g baby marrow spaghetti• Himalayan salt and black pepper• pinch of red chilli flakes• flatleaf parsley, chopped 1. Heat a nonstick pan. Fry the chicken in the olive oil until it has browned, then remove the chicken from the pan and set aside. 2. Fry the onion and garlic in the leftover oil in the pan, until translucent. Reduce the heat, return the chicken to the pan and toss in the mushrooms and red pepper. Stir until well combined. 3. Add the tomato…

Q: Could my medication be slowing my weight loss? A: There certainly are medicines that can slow or prevent weight loss. Type-2 diabetics often struggle to lose weight as a result of taking insulin. Perhaps explore this with your diabetic doctor because it’s very rare to have to go onto insulin if you have type-2 diabetes. The change to a low-carb way of eating generally makes all the difference: you are able to lose weight and may no longer need insulin-releasing drugs at all. Insulin is a fat-storing hormone and you may be storing more than you need to due to the drugs. Cortisone also causes weight gain, as might certain asthma inhalers, nasal sprays and other cortisone-containing medications; tablets generally cause weight gain while nasal sprays seldom do. Antidepressants…

Here are some practical tips: • Maintain a steady, healthy weight – your liver doesn’t respond well to yo-yo dieting. If you experience weight fluctuations, bile forms gallstones, so try to keep those kilograms off permanently. • Avoid excess carbohydrates. High consumption of fructose and sucrose (which is 50% fructose), in particular, can lead to non-alcoholic fatty liver disease (NAFLD) – the fastest growing form of liver disease globally. It’s associated with insulin resistance and metabolic syndrome. The fructose is metabolised to free fatty acids, which are stored in the liver to excess and cause it to stop functioning properly. • Remain hydrated – water is important for a healthy liver. • Avoid too much alcohol – aim for four ‘dry’ days a week to allow the liver to recover.…

‘When I first heard about this diet where you could have as much fat as you wanted, I was confused. When I thought of fat, I’d think slaptjips, atchar… all the unhealthy fats. It was only after I read up on low carb that I started to understand why it would work. The low-carb diet nourishes and feeds the body from the inside out. Eating this way has changed my relationship with food. It’s forced me to get into the kitchen and prepare my own whole, fresh food. I realise now that what I put into my body is what I get out of it. I used to feel sluggish and drained. I dreaded working out – I simply didn’t have the energy for it. Now I have so much…

Food is an essential part of life – and as pleasurable as it is necessary. From the moment we are born we start creating emotional connections with eating; we associate it with nurturing, comfort, celebration and reward. Unfortunately, negative associations such as shame and guilt are also quite common. Even though eating should be a simple physical process of hungereat- stop (repeat), for many it’s a daily psychological battle. It is within this emotional space that overeating can become a problem. When we continually miss (or ignore) signals to stop eating once we are full, or we eat without actually being hungry, obesity and all its related health issues are often the result. If you have weight to lose, chances are you have an issue with overeating. Yes, hormonal imbalances,…

‘I was stagnating and lacked direction,’ says Stuart Kirton, yoga instructor and the owner of Yo Yoga studio in Claremont, Cape Town, ‘so I took up yoga, hoping it would help me regain focus and find the self-confidence I didn’t have when I was growing up.’ This was 15 years ago, and at the time, Stuart was working in London. ‘My first experience of a yoga class was hugely intimidating. I walked in and everyone seemed to know what they were doing, but as I eased into it I realised I wanted to practice yoga for the rest of my life!’ Stuart began his training journey in India, spending three months there learning Ashtanga yoga before returning to the UK, where he moved on to other styles such as Flow and…

ON TRACK per serving fat 33g carbs 11g protein 34g ON TRACK per serving fat 99g carbs 11g protein 41g RACK OF LAMB WITH ROASTED VINE TOMATOES SERVES 6 • 3 racks of lamb, approximately 1.5kg, trimmed• Himalayan salt and black pepper• 500g vine tomatoes• 2 tbsp ghee• fresh oregano, to garnishFOR THE RUB• 2 tsp ground cumin• 2 tbsp paprika• 1 tbsp fresh turmeric or 2 tsp ground turmeric powder• 1 tsp ground ginger• 2 tsp dried chilli flakes• 1 tbsp ground corianderFOR THE SAUCE• 10g fresh coriander, finely chopped• 1 garlic clove, minced• 20g desiccated coconut• 1 cup double cream yoghurt• paprika, to garnish• extra-virgin olive oil, to drizzle 1. Preheat the oven to 200°C. Place the racks of lamb on a board and season them well. Heat…

ON TRACK per serving fat 17g carbs 5g protein 3g BERRY AND VANILLA POPSICLES MAKES 10 • 1 cup double cream yoghurt• 1 x 400ml tin coconut cream• pinch of stevia powder• 20g strawberries• 35g raspberries• 2 tbsp pomegranate rubies• coconut shavings, to garnish 1. Whisk to combine the yoghurt, coconut cream and stevia in a bowl. Blitz the strawberries and raspberries with a blender. 2. Combine ¾ cup of the yoghurt mixture and the puréed berry mixture in a jug. Stir well. 3. Divide the pomegranate rubies between 10 popsicle moulds and pour the berry mixture into each one. Freeze the popsicles for 1 hour, then remove them from the freezer and add the yoghurt mixture. Return the popsicles to the freezer and freeze them for at least 4…

What made you choose to follow the low-carb way of life? The science makes sense even though it’s counterintuitive to everything I’ve been taught. I’ve always respected Prof Noakes and if he, as one of the most pre-eminent scientists in his field, is prepared to say that everything he believed had been turned on its head… well, that’s good enough for me. As a chef it must be tricky for you to stick to reduced carbs and healthy fats. How do you manage? Therein lies the challenge! I stick to the 80/20 rule – I can’t force my dietary preferences on my clients so I have to cook starch all the time and obviously I have to taste it before I send it out. When I cook at home, which…

Yes MEAT As far as possible, choose grass-fed or organic meat. Enjoy the fat and the skin! • Bacon (Try to find charcuterie bacon, without nitrates and nitrites, and with the lowest carb content – which means the least sugar.) • Beef • Biltong (for powdered, grind your own) • Chicken • Duck • Game • Home-cured meat (if buying cured meat, avoid those with sugar and strange chemicals) • Lamb • Offal • Pork • Sausages containing only meat and spices (no MSG or fillers such as gluten, rusk, soy, sugar and so on) • Turkey FRUIT* • Avocado • Berries • Coconut SWEET THINGS • Erythritol • Stevia • Xylitol (good quality) SEAFOOD The oilier the better! (To check the sustainability status of the seafood you choose, SMS…

Know your ABCs Which gives you more vitamins: meat, fish and eggs or fruit and veg? That’s easy, you say – fruit and veg, of course. Well, if it’s about vitamin C, yes. But for A and B (and others), things become more nuanced. We checked a couple of favourites on the USDA Nutrient Database. For the sake of simplicity, we narrowed it down to vitamins A, B12 and C. All values are for 100g of each food. Tuna canned in water A = 17μg B12 = 2.55μg C = 0 Ground beef, 80% lean/20% fat,pan-browned A = 3μg B12 = 2.8μg C = 0 Eggs, boiled A = 149μg B12 = 1.11μg C = 0 Cooked broccoli A = 77μg B12 = 0μg vitamin C = 64.9mg Lettuce A…

Until fairly recently, olive oil and coconut oil enjoyed most of the attention but, as health-conscious consumers become more educated, avocado oil has begun to grow steadily in popularity. It is high in the monounsaturated omega-9 fatty acid, oleic acid; several B vitamins and vitamin K, and has a moderate amount of vitamin E, magnesium and potassium. Avocado oil is pressed from the fleshy pulp of the avocado, not the pip. The oil has a smooth, silky texture and mild nutty flavour. In fact, it doesn’t taste much like avocado at all, which is a bonus if you’re one of the unlucky few who don’t like avocados. The addition of avocado oil to a meal boosts the absorption of carotenoids found in the vegetables. Carotenoids are phytonutrients that help fight…

Try these healthy wraps. The vitamin C will help with cravings! ON TRACK per serving fat 32g carbs 8g protein 46g • 2 tbsp dried mixed herbs• 1½ tsp smoked paprika• 1 tbsp Himalayan salt• 1kg pork shoulder, deboned• ½ cup water• 1 cup tomato purée• 8 low-carb wraps, griddled• 200g cream cheese• 40g spinach leaves• 1 lemon, cut into wedges, to serveFOR THE SALSA• 130g strawberries, sliced• 40g curly kale, chopped • 2 tbsp balsamic vinegar• 2 tbsp extra-virgin olive oil 1. Preheat the oven to 170°C. Sprinkle the herbs, paprika and salt on the pork. Place the pork in a deep baking tray, add the water and tomato purée and cover it with foil. Roast the pork for 1½ hours, then remove it from the oven and let…

• Coffee: Amazingly, this is one of the best beverages for promoting liver health. Even those who have liver disease can enjoy a cup: studies have shown that it could lower the risk of cirrhosis in people with chronic liver disease. • Tea: Both black and green tea are excellent for reducing a little of the stored fat in liver and improving liver enzyme levels. There is concern about possible damage due to green-tea supplements, so drink the actual tea instead. • Blueberries and fresh cranberries: These berries are rich in anthocyanins, special antioxidants that give the berries their blue or red colour. Anthocyanins help to decrease the accumulation of fatty acids in the liver. • Beetroot: Beetroot’s betalains, special antioxidants that give beetroot its red or yellow colour, are…

1. How long have you followed the low-carb lifestyle? I started in 2015. I lost a whole bunch of weight, then I found out I was pregnant. I gained all 27 kays back during pregnancy. Oh, that’s one thing about eating low carb – it makes you very fertile! 2. What made you choose low carb? I’d tried so many diets before and none of them worked. I’d do them for three days and fall off the wagon. The tipping point was when I went shopping and couldn’t find anything that fit. 3. Do you have any support systems? Having a blog has made me realise I’m not alone. My blog has also helped other people. 4. What was your initial reaction to your weight loss? Shock! [On other diets],…

Meg Faure and Kath Megaw have co-authored a book on one of the topics that terrify new mothers the most. Type ‘how to wean your baby’ into a search engine and up pops an overwhelming number of conflicting opinions. Some mothers swear by purées, whereas others believe baby-led weaning is the future. Both Meg and Kath work with babies on a daily basis and know first-hand what the concerns of mothers are. Meg is an occupational therapist who specialises in fussy babies, and Kath is South Africa’s leading paediatric dietician. We asked Meg some questions: Q&A Q: What made you write about weaning? A: Kath and I believe there is a huge amount of confusion for parents, partly because as a new parent you are fairly clueless as to what…

‘If someone told you could turn back the clock would you believe it? Well, thats’s exactly what low-carb eating has done for me! I have Loads of energy, feel 20 years younger and have never felt healthier! To me, it’s a lifestyle, not a diet. The best part: weight Loss is a bonus! I will never go back to my old life! Thank you Professor Tim Noakes!’ MARIETJIE WHITE’S LOW-CARB STUFFED PEPPERS SERVES 2 • 1 x 170g tin tuna in water, drained and flaked• 1 medium onion, finely chopped• 1 tomato, chopped into small cubes• 5 x white button mushrooms, chopped into small pieces• ½ cup extra-virgin olive oil• Himalayan salt and black pepper, to taste• 2 red peppers, halved, seeds and white membranes removed• 1 cup Cheddar cheese,…

ON TRACK per serving fat 53g carbs 15g protein 11g BABY MARROW AND GOJI BERRY LOAF WITH CHERRIES SERVES 8 • 4 jumbo eggs• 100g xylitol• ¾ cup macadamia nut oil• 2 tsp ground cinnamon• 140g almond flour• 40g coconut flour• 2 tbsp psyllium husk powder• 2 tsp baking powder• 2 tbsp goji berries• pinch of Himalayan salt• 300g baby marrow, gratedFOR THE TOPPING• 1 x 400ml tin coconut cream, chilled overnight• 120g fresh cherries 1. Preheat the oven to 170°C. Grease and line a 2L capacity loaf tin. Whisk the eggs, xylitol and oil in a bowl until they are very well combined. Sift the cinnamon, flours, psyllium husk powder and baking powder, add the goji berries and salt and stir in the egg mixture and grated baby marrow.…

ON TRACK per serving fat 36g carbs 9g protein 9g CHEESECAKE TART SERVES 8 • 120g desiccated coconut• 1/3 cup coconut oil, melted• 3 tbsp cocoa powder• 1 egg, beaten• 1 shot espresso coffeeFOR THE FILLING• 250g cream cheese, softened• juice and zest of 1 lemon• grated zest of 1 orange• ¼ cup xylitol• 3 eggsFOR THE TOPPING• 1 tbsp gelatine• ½ cup water• 100g strawberries• 30g blackberries• extra strawberries, to serve 1. Preheat the oven to 160°C. Mix the coconut, oil, cocoa powder, egg and espresso in a bowl. Press the mixture into the base and sides of a 12 x 35cm loose based rectangular tart tin. Chill it until it has set. 2. For the filling: Blitz to combine the filling ingredients in a food processor, then pour…

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