Innholdsfortegnelse for Vol 44 i LOSE IT! The Handbook

There’s an interesting book that’s just come out by neuroscientist Dr Julia Jones, titled F-Bomb: Longevity Made Easy. The doctor, who experimented on herself for two years, says the biggest threat to ageing well is inflammation. ‘Biological ageing is an inflammation-related process, and continuous low-grade inflammation is now known to be at the core of pretty much all our health problems. It happens over decades, and is completely invisible until it erupts in physical symptoms that then results in a diagnosis, such as cardio-metabolic conditions, neurodegenerative diseases or cancer.’ Our bodies all need inflammation in the short term – it’s our first response to injury or infection. What’s dangerous is long-term or chronic inflammation, and some of the biggest triggers of that are sugar, refined carbs, processed foods and unhealthy…

Researchers believe they’ve uncovered a simple trick to help banish your desire to comfort-eat: listen to music. Scientist analysed how many snacks women ate after listening to certain types of music to see how food and music could help to combat negative emotions. And they found that women ate about one-third less after listening to music. They don’t know how it works, but experts suggest it could be linked to the release of dopamine and serotonin. Dr Helen Coulthard, an expert in eating behaviour at De Montfort University in Leicester, says listening to music could also help with weight loss.…

Catherine was just 20 when she found out she had Hodgkin’s lymphoma. She underwent conventional treatments, including radiotherapy, but also found herself re-evaluating her life and her perspective on wellness. That led to the realisation that caring for mind, body and soul needed a holistic approach. A chartered accountant by profession, she applied the same meticulous approach to her research. ‘The more I delved into it, the more I realised the products I wanted to include in my diet weren’t available locally,’ she says. ‘I started looking overseas to source products that were free of artificial flavourings, preservatives and other additives. ‘The Harvest Table was born in 2017. It came about from a desire to see not only my own family whole and healthy, but also to see other people…

WORKOUT GEAR WORKS OF ART Puma’s latest collaboration, the Puma x Frida Kahlo Collection, is inspired by the floral crowns seen in many of the Mexican artist’s self-portraits. ‘I paint flowers so they will not die,’ she famously said. She is admired as a model of resilience and someone who fought for her convictions. This collection seeks to represent that spirit. It comprises five pieces: a running cap (R630), a training bra (R1 300), leggings (R2 200), a training jacket (R3 300) and Nitro running shoes (R3 400). za.puma.com EARTH KIND Local brand SA Threads sells the Wolven range of sustainable activewear and swimwear, made from recycled plastic bottles and featuring earth-inspired motifs by artist Kiran Jade. The fabric is comfortable and breathable, and there is no comprise on performance.…

Lynette, who’s an ICU-trained nurse, has experienced challenges with her health for as long as she can remember. She was born with a spine deformity, a genetic condition that causes a great deal of pain. She’s had a neck operation to relieve a pinched nerve. The nerve in my right arm is permanently damaged, and I experience muscle spasms in my neck due to muscle loss in my left arm and hand,’ Lynette says. ‘That’s been going on for many years now.’ In 2019, she underwent an unsuccessful knee operation, another challenge connected to her spine deformity. ‘There’s always some part of my body that’s suffering because I’m overcompensating. I am always compromising and flexing my back and neck – and my knees are under extra pressure, so chronic pain…

Q There seem to be so many different terms for an LCHF diet. Please explain the difference between ‘banting’ and ‘keto’. A banting diet basically focuses on a low-carbohydrate, high-fat (healthy fats) intake. This is not a new concept. It originated in England in the late 1800s, when William Banting, an undertaker, promoted it as a successful way to lose weight after he lost about 17 kg in 38 weeks. Keto is also a low-carb, high-fat diet, but it’s a lot stricter. The ketogenic (keto) diet dates back to the 1920s, when it was used as an in-hospital treatment for patients suffering from epilepsy to help control their seizures. Both diets have kept their main principle, which is the benefits of eating high-fat foods while cutting out carbohydrates. These days,…

Bad eating habits were responsible for Debbi weighing in at 122 kg, the heaviest she’d ever been. It just crept up on her, she says now. That was when she knew it was time to act. ‘I work as a senior operations manager for a business process outsourcing company, a fast-paced and quite stressful work environment,’ she says. ‘Everyone is always eating… There are lots of sweets and snacks going around. It’s very easy to fall into bad habits.’ Though she loves being active and enjoys the outdoors, Debbi found her unhealthy eating habits constantly being reinforced. By December 2021, her relationship with her wife was taking strain, and she knew she had to make a serious lifestyle change. ‘Up to that point, I had tried everything in the book…

The topic doesn’t make for great post-dinner conversation, but the truth is that most of us have experienced the awkward sensation of bloating, which is generally described as having excess gas trapped within the large intestine. Bloating is usually accompanied by abdominal distension, or outward swelling, which many mistake for weight gain after a period of overindulgence. Other signs may include a hardening of the stomach, excessive flatulence, constipation and cramps. ◗ WHY DO WE BLOAT? Bloating may be the result of something as simple as swallowing too much air, or more specific reasons like eating certain foods, general overeating, drinking carbonated drinks, constipation, a sluggish gut, infection in the gastrointestinal tract, or gut sensitivity caused by stress or anxiety. When one, or a combination of these factors, is at…

GREEK PORK CHOPS SERVES 4 KEEP ON TRACK (per serving) • 4 pork chops• salt• 30 ml (2 tbsp) olive oil• ½ onion, peeled and chopped finely• 2 garlic cloves, peeled and chopped finely• 1 x 400 g tin chopped tomatoes• grated zest of 1 lemon• 150 g feta, crumbled• 50 g Kalamata olives, pitted 1. Season the pork chops all over with salt. Heat the oil in a large oven-safe non-stick pan over medium heat and fry the chops on both sides for about 10 minutes, until browned. 2. Add the onion and garlic to the pan with the chops and cook for about 3 minutes, until soft. 3. Preheat the grill of the oven. 4. Add the tomatoes and lemon zest to the pan, and cook for 10 minutes…

Buy fresh sardines that have clear, bulging eyes and shiny skin, with the scales intact. Sardines do not freeze well. GRILLED SARDINES WITH SALMORIGLIO SERVES 6 KEEP ON TRACK (per serving) Salmoriglio is a Sicilian sauce used as a marinade or a dressing that’s traditionally made with olive oil, lemon, garlic and oregano. It’s really good drizzled over fish. FOR THE SALMORIGLIO • 125 ml (½ cup) olive oil• grated zest and juice of 2 lemons• 2 garlic cloves, peeled and chopped finely• 5ml (1 tsp) dried oregano• a few sprigs of flat-leaf parsley, plus extra to serve• sea salt and freshly ground black pepper FOR THE SARDINES • 12 medium-sized fresh sardines, cleaned• 30 ml (2 tbsp) olive oil• salt• lemon wedges, to serve 1. TO MAKE THE SALMORIGLIO: Combine…

CORALBLOOM, known for its beautiful functional art, has collaborated with artist Daleen Roodt on a selection of items that feature her exquisite fine-art illustrations of wild orchids and birds in flight. It comprises scrunchies (R95), clutch bags (R380), dish cover sets (R430), journals (R580) and aprons (R920). coralbloomstudio.com THE CUISINART 3-IN-1 GRILL, OMELETTE MAKER AND WAFFLE MAKER has three interchangeable plates (which are dishwasher-safe) and it allows precise temperature control up to 210°C. You can use it to sear a steak or gently cook fish and vegetables, besides making omelettes, frittatas and waffles, of course. R3 499; Yuppiechef MOROCCANOIL’S NEW BODY COLLECTION comprises six new products containing antioxidant-rich argan oil: Body Soufflé, Hand Wash, Body Lotion, Hair and Body Mist, Shower Gel and Body Butter. They come in the signature…

LOW-CARB CINNAMON ROLLS MAKES 12 ROLLS KEEP ON TRACK (per roll) FOR THE DOUGH • 230 g (2 cups) mozzarella, grated• 90 g (⅓ cup) cream cheese• 2 eggs• 5ml (1 tsp) vanilla extract• 2.5 ml (½ tsp) vanilla-flavoured stevia liquid• 60 g (½ cup) coconut flour• 2.5 ml (½ tsp) xanthan gum• a pinch of salt• 15 ml (1 tbsp) baking powder• 50 g (¼ cup) erythritol or monk-fruit sweetener FOR THE CINNAMON ‘SUGAR’ • 125 ml (½ cup) melted butter• 79 g (1⁄3 cup) erythritol or monk-fruit sweetener• 10 ml (2 tsp) ground cinnamon FOR THE CREAM CHEESE FROSTING • 45 ml (3 tbsp) whipping cream• 90 g (1⁄3 cup) cream cheese• 15 ml (1 tbsp) erythritol or monk-fruit sweetener• 2.5 ml (½ tsp) vanilla extract 1. Preheat…

And this low-carb, healthy-fat lifestyle has the most delicious food. SIGN UP NOW AT loseit.co.za The six-week online low-carb, healthy-fat meal plan • Say goodbye to annoying extra kilos.• Say goodbye to hunger and hello to glowing skin.• Say goodbye to sleepless nights and hello to boundless energy.• Say hello to a new YOU! 6 weeks to LOSE IT! is a specially designed online programme that will help you shed kilos – and change the way you think about food. EACH WEEK YOU GET: • An outline of your week ahead – as well as excellent advice and tips to get you set • A meal plan and recipes• A list of foods to eat and foods to avoid• A shopping list ONLY R499! SIGN UP NOW! loseit.co.za…

CHEESEBURGER SERVES 1 KEEP ON TRACK (per serving) • 1 beef burger patty• 5 ml (1 tsp) coconut oil• 1 bacon rasher• 2–3 Cheddar slices• 1 big tomato slice• 2–3 lettuce leaves 1. Fry the beef burger patty in coconut oil until cooked. Then fry the bacon until crisp. 2. Top the patty with Cheddar, tomato and bacon. Wrap in lettuce leaves. AVOCADO SALAD SERVES 1 KEEP ON TRACK (per serving) • 1 avocado, peeled, pitted and cubed• 1 block of feta, cubed• a handful of biltong• garlic salt and freshly ground black pepper 1. Mix avocado, feta and biltong in a bowl, and season to taste with garlic salt and freshly ground black pepper.…

Here’s something you may not know about your body: it has two brains, and runs an ongoing puppet show. This is according to findings of recent research on the gut. A welcome revelation for those who put their indulgences down to a lack of willpower is that your gut bugs are active and meaningful participants in your cravings too! As the authors of a study investigating whether our gastrointestinal microbiota could manipulate our eating behaviour put it, your microbes are like ‘microscopic puppet masters’. So, how does this work? And how do we put a craving for healthy foods firmly back in the driver’s seat? THE BRAIN-GUT-MICROBIOME AXIS The brain-gut-microbiome (BGM) axis is central to our understanding of the signals that the brain and gut send to one another, and…

1 BABY MARROW ‘APPLE’ TART SERVES 8 KEEP ON TRACK (per serving) FOR THE PASTRY • 100 g almond flour• 40 g coconut flour• 30 ml (2 tbsp) xylitol• 5ml (1 tsp) ground cinnamon• 10 ml (2 tsp) gelatine powder• 2.5 ml (½ tsp) salt• 110 g butter, chilled and cubed• 30 g medium-fat cream cheese, softened• 1 egg• 15 ml (1 tbsp) apple cider vinegar FOR THE FILLING • 3 large baby marrows, peeled and sliced into 5 mm-thick slices• salt• 30 g butter• 60 ml (4 tbsp) xylitol (or to taste)• 30 ml (2 tbsp) lemon juice• 5ml (1 tsp) ground cinnamon• eggwash (1 egg, beaten lightly with a pinch of salt) TO SERVE • 125 ml (½ cup) fresh cream• fresh mint 1. TO MAKE THE PASTRY: Combine…

LAVENDER TEA BISCUITS MAKES 12 BISCUITS KEEP ON TRACK (per biscuit) • 50 g xylitol• 6 sprigs of lavender flowers (or lavender leaves)• 110 g almond flour• 20 g coconut flour• 30 g butter, softened• 1 large egg at room temperature• 15 ml (1 tbsp) freshly squeezed lemon juice• grated zest of 1 lemon• 10 ml (2 tsp) gelatine powder• 5ml (1 tsp) vanilla extract• a pinch of salt 1. Combine the xylitol and lavender flowers in the bowl of a food processor and pulse until the flowers are finely ground. Add the rest of the ingredients to the bowl and pulse until the mixture comes together to form a ball of dough. 2. Flatten the dough into a disc, wrap in baking paper and place in the fridge to chill…

DAIRY • Ghee No other dairy such as milk, cream or cheese EGGS • Free-range, organic eggs FATS • Avocado oil• Coconut oil• Macadamia nut oil• Olive oil No refined vegetable oils such as canola or sunflower FLOURS • Almond flour• Coconut flour• Macadamia nut flour No wheat flours, grain cereals, oats or rice FRUIT • Most fresh (preferably organic) fruit in moderation MEAT • Free-range, grass-fed, organic meat No processed meats NUTS • Most nuts No beans, lentils, peas or other pulses, either fresh or dried, except peanuts SEAFOOD • Most (sustainably caught) fish and other seafood No crumbed or processed fish SWEET THINGS • Dark chocolate• Maple syrup• Raw honey No sugar or artificial sweeteners VEGGIES • Most fresh (preferably organic) vegetables No potatoes; other starchy vegetables, such…