Innholdsfortegnelse for Vol 24 - 2018 i LOSE IT! The Handbook

We hope you’re as amazed and inspired by our cover star’s transformation as we are! We loved Siobion’s story so much that we just had to put her on the cover: she is living, walking, talking, dancing proof of what living low carb can do – a far cry from the overweight, depressed woman hiding away in her bedroom that she once was. It’s amazing what we are capable of when we put our minds to it, isn’t it? We all have a turning point, and Siobhan’s was that she didn’t want her daughter to remember her as a sad person. So she did something about it, with determination and grit – and the results don’t just speak for themselves, they shout! Speaking of turning points, we think South Africa…

5 TAKE-OUTS ON GRAINS FROM HIS BOOK: 1. Yes, there are plenty of vitamins, minerals, nutrients, and fibre contained in whole grains, but you can easily get all those things from other sources including vegetables, fruit, nuts, seeds, and other foods that don’t have the baggage that comes with grains. 2. ‘Whole-grain’ is a marketing term. Any whole-grain flour is just like sugar. Eating two slices of wholewheat bread raises your blood sugar more than eating two tablespoons of table sugar! Whenever you eat something containing wheat flour, you might as well be mainlining sugar. 3. You’re not eating the same grains your grandparents ate. New hybrids have been developed that are much starchier, contain more gluten and have a greater impact on our blood sugar than the traditional kinds…

Ask someone about the cause of depression and chances are their reply will include the words ‘chemical imbalance’, or ‘serotonin deficiency’. Because of this widely held belief, the taking of antidepressant medications to fix the problem appears to be the most obvious solution. Yes, medication may offer some relief, but it will not cure you and it definitely won’t get to the bottom of why you are depressed in the first place. New York-based psychiatrist Dr Kelly Brogan put down her prescription pad years ago after coming to the realisation that nutrition and lifestyle interventions were a far more powerful treatment for depression than medication. She is the author of A Mind of Your Own, which details natural protocols for helping women heal their bodies and reclaim their lives. Depression,…

‘Having written The Low Carb Creed with Sally-Ann Creed as well as being a Banting Buddies coach, the fact that I wasn’t losing any weight myself made many people ask me how I could mentor the lifestyle. I had no answers – I have clients that are hugely successful (one of them has even lost 80kg!), yet my own weight wouldn’t budge. ‘I realised I needed to tweak my Banting diet to suit me.Extreme low carb,which is how i was eating,was detrimental to my thyroid’. I had never been overweight – my weight usually hovered around a size 12. So in 2000, when I gained 13kg in a three-month period, I knew something had to be wrong: I hadn’t done anything to justify this weight gain – I ate the…

NUTRIENT 1 1. Are you losing a lot of hair? 2. Are your nails discoloured? 3. Do you have foggy brain more often than you’d like to admit? 4. Do you often feel fatigued? 5. Do you have fertility problems? 6. Are you suffering from hypothyroidism? 7. If you are asthmatic, is it getting worse? 8. Do you have a poor immune system? NUTRIENT 2 1. Do you have elevated homocysteine levels? 2. Are you anaemic? 3. Are you constantly fatigued? 4. Do you frequently get unexplained pins and needles and ‘shock wave’ feelings? 5. Are you very forgetful? 6. Is dizziness a recurring problem? 7. Do you have vision problems? 8. Is your complexion very pale? Those especially at high risk for this deficiency include: • Vegans and vegetarians…

The 235-hectare Willow Creek estate lies in the beautiful Nuy Valley between Worcester and Robertson. The first trees were planted in 1999 and three styles of extra-virgin olive oil are produced on the farm from a wide range of cultivars, namely Nuy Valley, the medium Estate Blend and the intense Directors’ Reserve. The olives aren’t pressed as such but rather extracted by a centrifuge. ‘The term “cold extracted” is used for olive oil that is pressed with a traditional hydraulic press,’ explains Willow Creek’s marketing manager AC Goodger. ‘However, cold extracted or cold pressed is not what you should be looking for on the label. Extra-virgin olive oil is always cold extracted or pressed, but a cold extracted or pressed olive oil isn’t necessarily extra virgin – just like a…

GOATS’ MILK CHEESE, SMOKED CHICKEN & PUMPKIN FRITTATA SERVES 4 • 2 tbsp coconut oil• 2 leeks, finely chopped• 350g pumpkin, thinly sliced• Himalayan salt and black pepper• 8 jumbo eggs• 150g smoked chicken breast, finely sliced• 5g fresh dill, chopped• 200g goats’ milk cheese, crumbled• 30g pomegranate rubies, to garnish• 10g pea shoots, to garnish 1. Preheat the oven to 180ºC. Grease a 20x20cm ovenproof dish. Heat the coconut oil in a pan over a medium heat and add the leeks and pumpkin. Cook until the pumpkin is golden and has softened. Remove the pan from the heat and let the pumpkin mixture cool. Season well. 2. Whisk the eggs in a large bowl. Add the pumpkin mixture, chicken, dill and goats’ milk cheese. Season and gently stir well…

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!…

‘In 2016, I went for a job interview.I was sitting in the interviewer’s office and he looked at me and said,“I don’t hire fat people”.’ ‘A culmination of factors made me decide to switch to an LCHF lifestyle. My anxiety and depression were so crippling I didn’t recognise myself any more. I decided to take my life and MYSELF back. After the birth of my daughter, I was told that I suffered from post-partum depression. It explained a lot, such as why I found it so difficult to connect to my child and why I felt like I was stuck in a rut. I had so many questions, but my depression was so deep that I didn’t care to find answers. My pregnancy wasn’t the best either: my daughter was…

WHAT THE FAT? HOW TO LIVE THE ULTIMATE LOW-CARB, HEALTHY-FAT LIFESTYLE By Grant Schofield, Caryn Zinn & Craig Rodger (Bookstorm/ Blackwell & Ruth) Once upon a time, you couldn’t find this little treasure of a book locally, but here it is! At the forefront of our real meal revolution we had a professor, a dietician and a chef. Funnily enough, there’s a similar winning combo over the pond in Oz and NZ. Tthat gives you a bit of a clue as to the content: there’s the science-y stuff explaining the rationale behind low-carb eating, great pointers on meal planning and navigating food choices, and then… there are the really yummy cheffy- yetsimple recipes. How does olive-oil poached lamb rump with beetroot, roast pumpkin and cumin labneh sound, or slow-cooked coconut…

1. What has been the most challenging aspect of going LCHF? Losing weight! I know the theory; I’ve studied the science. Luckily, I had access to the top experts in the field to help me figure out that it was because of an undiagnosed thyroid condition. It was only undiagnosed because no one had done the right blood tests. The key to Banting successfully is to adjust the diet if you have health issues. For example, I don’t eat Orange List fruits, but I do eat Orange List vegetables. Most people think you have to keep your carb intake incredibly low, but that can actually be adjusted. 2. What has your support system been like? As a Banting coach, my support system includes top Banting experts. 3. Are you ever…

1 It accelerates fat loss Cardio is great for stamina and will burn up a bunch of carbs, but the moment you stop, so does the burn. However, throw in a few strength training sessions a week and your muscles begin to develop and grow, and the more muscle you have, the more your system uses fatty acids for fuel, even when it’s at rest. This ‘after-burn’ effect of strength training means your body still uses fuel hours after you’ve stopped exercising. Plus, when you build muscle your body becomes more efficient at using carbs for energy, as opposed to storing them as fat. Raising your resting metabolic rate in this way is a significant factor in successfully losing fat and keeping it off. Ironically, long cardio workouts (without weights)…

Husband and wife team Luke Williams and Jessica Merton, both from London, settled in South Africa five years ago. ‘I had just finished a microbiology of cheesemaking course in the north of England, and my plan at the time was to settle in the countryside and make my own cheese,’ says Luke. ‘But then I met Jess, and ended up going over to Bangladesh where she was working as a lawyer for an NGO.’ Luke traveled around the subcontinent and was planning on writing a book about Indian cheesemaking when his plans were derailed: ‘My information was stolen at a political rally in Dakar,’ he says. ‘Then Jess fell pregnant and we were looking for somewhere to raise our child… somewhere new, where there was potential for an emerging cheese…

BABY MARROW ZOODLES WITH STICKY BEEF SHORT RIB SERVES 4 • Himalayan salt and black pepper• 1 kg beef short ribs• 2 tbsp coconut oil• 3 garlic cloves, chopped• 2 red onions, finely chopped• 3 tbsp balsamic vinegar• ¼ cup tomato paste• 3 tbsp xylitol• 1 x 400g tin chopped tomatoes• 2 cups beef stock• 500g baby marrow zoodles, cooked• micro herbs, to garnish 1. Season the short ribs. Heat a heavy based large pan, add the short ribs in batches and cook them until the beef is golden and some of the fat has rendered off. Remove the beef from the pan and set it aside. 2. Add the coconut oil to the pan, add the garlic and onion and sauté until the onion has softened and is golden.…

Broccoli belongs to the cruciferous vegetable family, along with cauliflower, Brussels sprouts, cabbage and kale, and is full of nutrients that boost the immune system and help to heal the body. If your goal is optimal health, you would be sabotaging your efforts if broccoli didn’t feature on your dinner plate a few times a week. The top 6 benefits of broccoli: 1 CANCER PREVENTION The jury’s still out but there has been a lot of research into the role broccoli can play in the prevention of various forms of cancer. There have been promising studies in rats and mice and mixed results in humans that warrant further research. One of the study areas focuses on the isothiocyanates in broccoli as, under certain circumstances, phenethyl isothiocyanate and sulphoraphane are able…

Q: When I started LCHF my blood glucose readings dropped by almost half but my LDL cholesterol shot up. Should I be worried? A: It is normal for a lot of people, and nothing to worry about. Well done on dropping your blood glucose the way you have! But when the body loses a lot of weight, especially rapidly, a lot of body fat (called adipose tissue) is then mobilised and ‘burned up’ as energy. In the process, it will artificially raise LDL levels for the period of time that you are losing weight. My recommendation is to ignore this reading until 3-6 months after reaching your goal weight. At the other end of the spectrum, something often overlooked due to the panic at the raised LDL, your HDL also…

This is something that has long puzzled me in my practice so today I’d like to share what I’ve learned. 1. Motivation: The reason why you are signing up for this lifestyle is very important. Do you want to be healthier – or did your partner feel you needed it? Is it just because it’s a craze and everybody’s doing it? You will be more successful if you want to be healthier and you can accept that you’ll have to make a few sacrifices to achieve that. 2. Information: You aren’t informed. It’s important to understand why low-carb eating works and why you have to abide by the ‘rules’. There are no benefits to doing it half-heartedly. 3. Understanding: Guidelines have to be simple, clear and practical, with no room…

Ever wondered whether you’re getting the right mix of nutrients? You could be eating a lot of food – and be overweight – yet be suffering from malnutrition, as the average ‘supermarket diet’ is deficient in nutrients right across the spectrum. If you’re eating a really healthy lowcarb diet, you’re probably on better footing, but we could probably all use a little help. Our bodies effectively need 13 vitamins and 12 minerals. They also need protein for essential amino acids, essential fatty acids, fibre, water, oxygen and we can toss in some antioxidants, phytochemicals and other special nutritional aids. Specific nutrients meet specific nutritional needs and can be real game changers; adequate nutrition can make the difference between an average existence and great health. So let’s look at six vital…

BEEF FILLET WITH A WARM OLIVE & FETA DRESSING SERVES 8 • 1 tsp paprika• 1 tbsp dried thyme• 1 tbsp wholegrain mustard• 3 tbsp coconut oil• Himalayan salt and black pepper• 1.5 kg beef fillet, secured with string, at room temperature• 1 lemon, cut into wedges, to serve• fresh parsley sprigs, to serve FOR THE DRESSING • 2/3 cup extra-virgin olive oil• 100g pimento-stuffed green olives, roughly chopped• 100g black olives, pitted and roughly chopped• juice of ½ a lemon• 100g feta, crumbled• 10g fresh parsley, finely chopped• Himalayan salt and black pepper 1. Preheat the oven to 200°C. Mix the paprika, thyme, mustard and 1 tbsp coconut oil in a small bowl. Season it. Brush it over the fillet. 2. Heat the remaining coconut oil in a pan,…

TUNA POKE BOWL SERVES 4 • 300g raw sashimi grade tuna, cubed• juice of 1 lime• 2 tbsp xylitol• 1½ tbsp tamari soy sauce (optional)• 2 garlic cloves, minced• 1 green chilli, finely sliced• 2 spring onions, finely chopped• Himalayan salt and black pepper FOR THE SALAD • 4 baby gem lettuces, shredded• 2 avocados, peeled and chopped• ½ cucumber, thinly sliced• 30g macadamia nuts, toasted and chopped• pickled ginger, to garnish 1. Place the tuna in a bowl. Add the lime juice, xylitol, tamari soy sauce, garlic, chilli and spring onion, season well and stir to coat the tuna. 2. For the salad: Divide the shredded lettuce between 4 bowls. 3. Toss together the tuna and chopped avocado. Spoon this over the lettuce, add the cucumber and sprinkle the…

MOIST CHOCOLATE CAKE SERVES 10 • 140g butter• 150g xylitol• 3 jumbo eggs• 130g almond meal• 40g coconut flour• 1 tbsp psyllium-husk powder• 50g cocoa powder• 1½ tsp baking powder• 1 cup double-cream yoghurt• 30g grated 85% dark chocolate, to garnish FOR THE CHOCOLATE ICING • 220g erythritol icing dust• 50g cocoa powder• 200g butter, at room temperature 1. Preheat the oven to 180?C. Grease and line two 20cm round cake tins. Whisk the butter and xylitol in a bowl, then add the eggs one at a time and continue whisking. Add the almond meal, coconut flour, psyllium-husk powder, cocoa and baking powder into another bowl. 2. Add the dry ingredients, alternating with the yoghurt, to the egg mixture and mix well. Pour the batter into the prepared tins and…

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…