Innholdsfortegnelse for Volume 10 - November 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 ZOË HARCOMBE Author of The Obesity Epidemic: What caused it? How can we stop it?, five other books and a nutrition blog (zoeharcombe.com), Zoë is a Cambridge graduate who is fascinated by the factors that cause obesity Come and meet celebrity chef Pete Goffe-Wood at Gallagher Estate from 4–6 March 2016! Pete will prepare and cook all manner of delicious banting meals and goodies, and you’ll be able to meet him and the LOSE IT! team. Join us – we’d love to see you there!…

Starting out on your banting journey is exciting. You’ve read the science, you’re inspired by others’ success stories and pumped with motivation. Then one day you’re walking past Vida e Caffè, and before you know it, you’re sinking your teeth into a soft pastry. What happened to your willpower? Who knows why you ‘gave in’? The list of factors that can sabotage your eating plan is endless. It’s more useful to think about what you can do when temptation strikes, and how to take back control. 1 ALWAYS KEEP YOUR GOALS IN MIND The secret to successfully reaching your objectives starts with establishing your motivation for change and setting yourself clear, attainable and motivating goals, says Roy Baumeister, professor of psychology at Florida State University. So next time you get…

About Zoë Harcombe Author of The Obesity Epidemic: What caused it? How can we stop it?, five other books as well as a nutrition blog (zoeharcombe.com), Zoë is a Cambridge graduate who’s fascinated by the factors that cause obesity. She’s been on many UK TV programmes, including BBC Newsnight and Sky News. Q: You call yourself a ‘real foodie’. What does this mean exactly? A: I’ve lost count of the number of interviews in which I’ve heard the presenter say, ‘Butter is good, then it’s bad. Fat is bad; then sugar is bad. I’m so confused – I don’t know what to believe.’ I tell them it’s really easy – just eat real food. Fish swim in the sea; fish fingers don’t. Cows graze in the field; salami doesn’t. Oranges…

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 CRACKER Fat 4g Carbs 2g Protein 2g BARBARA ROBERTSON’S BANTING SEED CRACKERS MAKES 40 CRACKERS • ½ cup whole raw almonds • 1¾ cups mixed seeds (pumpkin, sunflower, flax, poppy and sesame) • 1 tsp himalayan salt • 2 tbsp psyllium husks • ¼ tsp dried thyme • ¼ tsp dried rosemary • ½ tsp paprika (optional) • ½ tsp crushed dried chilli flakes (optional) • ½ tsp coarsely ground black pepper • about 200mℓ water 1. Line a baking tray about 24x35cm with greased foil or baking paper. 2. Preheat the oven to 150ºC. In a blender, blitz almonds to make a coarse powder. Add the…

KEEP ON TRACK PER SERVING Fat 80g Carbs 5g Protein 101g KEEP ON TRACK PER SERVING Fat 66g Carbs 17g Protein 64g KEEP ON TRACK PER SERVING Fat 37g Carbs 13g Protein 37g PORK RIBS WITH PUMPKIN CRISPS SERVES 6 • 2 large racks pork ribs, about 1.5kg in total • 4 star anise • 2 cinnamon sticks • 2 tbsp allspice berries FOR THE BASTING SAUCE • 150g sundried tomatoes, marinated in olive oil, drained • 1 tsp smoked paprika • 1 tsp ground cinnamon • 2 tbsp balsamic vinegar • 1 tsp honey • himalayan salt and black pepper FOR THE CRISPS • ½ cup coconut oil • 300g pumpkin, thinly sliced 1. Place the ribs and spices in a large pot, cover with cold water, bring to…

One of the best things about banting is that it really doesn’t feel like a hardship – not even when everyone else is out there relaxing and having fun. And that’s a huge relief in holiday season, because that’s when your resolve is really tested. As any ex-serial dieter will know, holidays used, always, to be accompanied by a sense of impending doom – you knew you were going to give in to temptation and ‘break’ your diet some time, the only real question was when it was going to happen. It can be difficult to stick to a particular way of eating (even when you know it really works for your body) when everyone else seems to be piling into typical party food like sweet drinks, chips, pretzels and…

BUYING INTO HEALTH Who would have thought that companies like Coca-Cola and Pepsi would ever consider selling yoghurt? They’re competing to invest in Greek yoghurt maker, Chobani. Why? Well, sales figures for fizzy drinks are, shall we say, fizzling out. A sure sign that we’re all getting the message! Just add water… Half a litre, half an hour before brekkie, lunch and supper is a great prescription for helping your weight loss along. In a small study published recently in the journal Obesity, those who did this lost 4.3kg on average. A sizeable problem A couple of decades ago it was easier to stay slim. According to research published in the Obesity Research & Clinical Practice journal, even when following the same diet and exercise routine, we’ll weigh in at…

Most of us are familiar with the burning sensation that follows a bit of overindulgence, or after eating something that doesn’t agree with us. But when this occurs on a regular basis, or with such severity that you think you might be having a heart attack, you obviously need to do something about it. ‘Acid indigestion’, ‘acid reflux’, ‘gastrooesophageal reflux disease or GORD/GERD’ are different names for the same underlying uncomfortable condition – it just depends on how severely it hits you to determine which label you give it. Essentially, what happens is that stomach acid (hydrochloric acid or HCL) travels from the acidic environment of the stomach to the less acidic medium of the oesophagus, causing a burning sensation. The lining of the stomach is protected from its own…

‘I had been working as a professional chef in restaurants for nearly two decades. Then 15 years ago I hurt my back, which effectively ended my career. On top of the injury, which required spinal fusion surgery, I was diagnosed with fibromyalgia. My joints were sore and stiff most of the time and I also struggled with terrible migraines and stomach problems. Tiredness was part of my everyday life. I had to take naps in the afternoon and at night the pain disturbed my sleep. I suffered from dry eyes and mouth, which led to cavities in my teeth. Physically, I was very debilitated; I struggled to walk and manage my daily life. Mentally, I felt extremely low. I also had brain fog from the pain and medication. I had…

KALE CRISPS WITH ‘SWEET’ CHILLI DIP SERVES 4 FOR THE CRISPS • 300g kale leaves, stems removed and torn into pieces • 2 tbsp coconut oil, melted • 1–2 tsp himalayan salt • ½ tsp smoked paprika FOR THE DIP • 70g cream cheese, softened • ½ cup homemade mayonnaise • big pinch dried chilli flakes, crushed • 1 tsp xylitol • himalayan salt and black pepper, to taste 1. Preheat the oven to 150ºC. Arrange the kale leaves in a single layer on lined baking trays and gently brush with coconut oil. 2. Sprinkle half the salt and paprika over the kale. Bake for 10 minutes, remove from the oven, turn the leaves over and season with remaining salt and paprika. Return to the oven for 10 minutes, or…

‘The day I saw two pink lines on the pregnancy test for the third time, I was elated, but at the back of my mind this pregnancy was also a great concern. With both of my previous pregnancies I had gained 13–17kg, suffered from heartburn and was always in pain. I also had excessive hair loss, started snoring and had major insomnia. In a nutshell, I hated being pregnant. I wondered what would be in store for me this time… Then came the morning sickness – the only thing that had any impact was eating, so that is what I did! The first 12 weeks were hell and I was bracing myself for the next 28 weeks when a friend suggested I try banting. Day one of LCHF went by…

Agrowing niche of consumers looking for quality ingredients not commonly found on supermarket shelves inspired Gary Jackson to set up shop. Gary understood that potential customers would come in search of produce suitable for a particular eating plan or philosophy. That is why Jackson’s is easy to navigate for those on the hunt for something specific, with separate sections for gluten-free, vegetarian and vegan, low-carb and low-sugar products. Apart from constantly sniffing out new products to offer his customers diversity and choice (‘If there’s a low-sugar, low-carb version of something, we’re going to find it,’ says Gary), the store aims to be a one-stop shop for ‘clean, healthy groceries’. Searching for LCHF desserts? You’ll find them here, along with organic chicken, lamb and pretty much anything else you can think…

Lancewood Full Fat Plain Cream Cheese is one of the most delicious and versatile ingredients you can find, and it has a wonderful, velvety texture. Low carb, a great source of protein and full of minerals and nutrients, it’s perfect for banters, making it the tastiest way to stay healthy and get into shape! PARMA HAM AND ROCKET PIZZA SERVES 4 FOR THE BASE • 200g mozzarella, grated • 250g Lancewood Full Fat Plain Cream Cheese • 100g ground almonds • 1 extra-large free-range egg • 1 tsp dried oregano • himalayan salt • freshly ground black pepper FOR THE TOPPING • ¼ cup homemade tomato sauce • ¼ cup grated Lancewood Mozzarella • 6 rosa tomatoes • 35g parma ham • wild rocket • 50g Lancewood Cultured Cream •…

Pork loin is a truly impressive – yet cost-effective and simple – roast to prepare when entertaining. Its thick layer of skin and fat make delicious crackling, while ensuring that the meat remains succulent and flavourful. You can save yourself time in the kitchen by asking your butcher to prepare the joint for you by chining the backbone, scoring the skin and making the incision for the stuffing. tips for cooking pork chops TIP 1: Salting the pork fat for 1 hour before cooking removes excess water from it, allowing for very crispy crackling. TIP 2: To ensure the skin and fat do become crispy, start roasting on a high heat, then reduce the temperature to cook the meat. TIP 3: For the vegetables: Add baby leeks and baby fennel…

KEEP ON TRACK PER SERVING Fat 11g Carbs 5g Protein 9g KEEP ON TRACK PER SERVING Fat 41g Carbs 7g Protein 15g KEEP ON TRACK PER SERVING Fat 19g Carbs 4g Protein 13g EGGS FILLED WITH CREAMY AVOCADO SERVES 6 • 12 eggs, hard-boiled and shelled FOR THE FILLING • ½ avocado, peeled and cubed • ¼ cup homemade mayonnaise • 2g fresh coriander • 1 tsp apple cider vinegar • ½ tsp xylitol • himalayan salt • black pepper • sliced chilli, to serve • chopped red onion, to serve 1. Halve the eggs and remove the yolks. Place the yolks in a blender with the other filling ingredients, blitz until smooth and season well. 2. Place filling in a piping bag and fill the eggs, then refrigerate them…

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 home-cured meats (if buying cured meats, avoid sugar and strange chemicals) • Sausages containing only meat and spices (no MSG or fillers like gluten, rusk, soy, 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…

IN OUR SHOPPING TROLLEY • Lemcke Fine Oils Macadamia Oil (R40 for 250ml), selected retailers • Lemcke Fine Oils Organic Virgin Coconut Oil (R55 for 250ml), selected retailers • Credé Natural Oils Extra Virgin Olive Oil (R95,95 for 500ml), find stockists at www.credeoils.com • Credé Natural Oils Organic Odourless Coconut Oil (R65,95 for 500ml), find stockists at www.credeoils.com • Westfalia Avocado Oil Plain (R36,99 for 250ml), selected retailers • Melfort Lard and Tallow (R66,99 for 250ml), find stockists at www.melfort.co.za • Melfort Duck Fat (R83,99 for 250ml), find stockists at www.melfort.co.za • Kerrygold Unsalted Butter (R39,95 for 250g), selected retailers When it comes to an LCHF diet, canola, sunflower and other seed oils are strictly forbidden. ‘Seed oils are too high in omega-6 fatty acids, which are inflammatory to the…

Q: I’ve been trying to stay in ketosis for a while now, but I’ve recently found that I’m feeling listless and my weight loss has slowed. Can it be dangerous to be in ketosis for too long? A: Personally, I believe it is unnecessary to be in ketosis constantly unless you are a serious diabetic. Being in ketosis for an extended time can interfere with thyroid function, and it may be that you need to get this checked out. It doesn’t happen to everyone, but this may be the cause of your fatigue. Q: In the Q&A in LOSE IT! 9, you talk about IGF-1 and the link to eczema. I’ve had a dry, red rash for the past nine months and also find that I am tired all day.…

Q: What is cholesterol? A: Cholesterol is a unique molecule found in the body and it plays a very important role in the structure and working of all cells. Attached to protein molecules, it forms part of most cell walls and is responsible for maintaining and protecting them from ‘drying out’. Cholesterol is not a fat and it is not derived from fats, but because it isn’t water soluble and needs the same transport system as fats in the blood, it is often mislabelled as a fat. Q: Can our bodies do without it? A: No, the body needs cholesterol to remain healthy. It plays a crucial role in fighting off infections. It also plays an important role in the synthesis of vitamin D, sex hormones, bile and bile salts.…

PALEO EVERY DAY BY PETE EVANS (MACMILLAN) You’ll recognise this Aussie chef and restaurateur from shows like My Restaurant Rules. When Pete Evans stumbled across the paleo way of eating he was won over by the lifestyle changes, and so inspired that he decided to study to become a qualified health coach. Fired up with this new knowledge, Pete dishes up tons of ‘back-to-basics’ recipes based on a bygone era before we began processing food. From almond and berry pancakes to chia seed puddings, Pete’s recipes rely largely on fresh veggies, nuts and seeds, sustainable seafood and meat as ingredients. Yum! RAISING SUPERHEROES BY PROFESSOR TIM NOAKES, JONNO PROUDFOOT, BRIDGET SURTEES (ROBINSON) It’s a fact: childhood obesity is on the rise. So the question is, what should we be feeding…

Today, 26 October 2015, the World Health Organisation declared the consumption of red meat as ‘probably carcinogenic to humans, based on limited evidence that the consumption of red meat causes cancer in humans’ and declared processed meat as ‘carcinogenic to humans, based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer’. The red meat association was observed mainly for colorectal cancer. ‘The experts concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18 percent.’ From the headline ‘carcinogenicity of consumption of red and processed meat’, we’re already down to colorectal (bowel) cancer and ‘probably’. So do we need to stop eating red meat and/or processed meat? Let’s dissect the headline more accurately: bad science 1 WHERE…

What is barre? Barre is an athletic fusion of elements from ballet conditioning, Pilates, light weights and cardio. What makes it a great exercise option? Barre exercises are an entire body workout, while targeting individual body areas to burn fat and sculpt shape. They are safe and low impact, and they target the usual problem areas. The core stability you will gain will also help relieve back pain. Who should do barre? This exercise method is great for anyone looking to burn fat and improve their tone in a fun group setting. Although this technique was inspired by ballet, you don’t have to be a dancer to participate. Instructors offer modifications to meet your current fitness level. Who shouldn’t do barre? It isn’t for people who don’t like sweating or…

store cupboard Almond flour Almonds – chopped, flaked, ground Artichoke hearts, canned Baking powder Banting bread Banting crackers Banting wraps Bottled water, still or sparkling Cocoa powder Coconut cream Coconut milk Dark chocolate, 80% and 85% Desiccated coconut Gelatin Honey Macadamia nuts Mayonnaise, homemade Pistachio nuts Psyllium husks Sundried tomatoes Vanilla extract Walnuts White wine Xylitol oils, sauces & vinegars Apple cider vinegar Avocado oil Balsamic vinegar Coconut oil Dijon mustard Extra virgin olive oil Fish sauce Ghee Macadamia nut oil Peri-peri sauce, homemade White wine vinegar fresh fruit, veg & herbs Apples, green Avocado Baby gem lettuce Baby spinach Basil Bay leaves, fresh Cauliflower Celery Chillies – red, green, jalapeño Chives Coriander Courgettes Cucumber Dill Garlic Gem squash Ginger Green beans, fine Kale – regular, baby Lemons Limes Marjoram…

KEEP ON TRACK PER SERVING Fat 19g Carbs 16g Protein 4g KEEP ON TRACK PER SERVING Fat 28g Carbs 3g Protein 70g CHILLED WATERCRESS AND AVOCADO SOUP WITH RADISH SALT SERVES 6 • 100g watercress, chopped • 2 avocados, peeled and cubed • 4 stalks celery, chopped • 2 cloves garlic, chopped • 4 spring onions, chopped • 10g fresh coriander, chopped • 3½ cups homemade vegetable stock, chilled • ¼ cup extra virgin olive oil • 1 tbsp apple cider vinegar • himalayan salt • black pepper FOR THE RADISH SALT • 100g radishes • 2 tsp sea salt 1. Place the watercress, avocado, celery, garlic, onion and coriander in a blender and blitz until smooth. 2. Put the stock, olive oil and vinegar in a large jug, whisk…

KEEP ON TRACK PER SERVING Fat 21g Carbs 10g Protein 17g KEEP ON TRACK PER SERVING Fat 12g Carbs 26g Protein 9g KEEP ON TRACK PER SERVING Fat 28g Carbs 20g Protein 11g SPICY BREAKFAST WRAPS SERVES 6 • 6 banting wraps, toasted FOR THE FILLING • ½ cup sour cream • 1 tbsp coconut oil • 10 eggs, beaten • 300g cherry tomatoes, chopped • ½ red onion, finely chopped • 1 jalapeño chilli, chopped • 2 avocados, peeled and sliced • himalayan salt and black pepper • 10g fresh coriander • extra jalapeño chilli, sliced, to garnish 1. Place the wraps on a surface and spread a little sour cream on them. 2. Heat the coconut oil in a pan and scramble the eggs to your liking. Top…

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…