Innholdsfortegnelse for Vol 45 i LOSE IT! The Handbook

We have a very good feeling about 2023. We all spent last year finding our feet after Covid rocked the world, so this is the year you take back control – of your physical and mental wellbeing, and of your sanity. It’s tough living in a state of uncertainty all the time, and it takes its toll. We’ve prepared this issue of LOSE IT! with all that in mind, starting with the incredibly inspirational stories of Amy and Karien, who each lost 74kg! It’s an extraordinary achievement, and they take us through exactly how they did it, and share their favourite go-to recipes with us. If you feel too tired to take charge of your life, let alone your weight, turn to page 18 before you do anything else. Did…

I’ve always had a love affair with food. My love of food and cooking was fuelled by the days I spent in the kitchen with my late grandmother, who was an exceptional cook. Some of my favourite childhood memories are centred on food, and over the years I learnt to use it to comfort myself. Binge-eating slowly crept in. I used to joke with friends about ‘eating my feelings’. I ate when I was happy, sad, disappointed, frustrated or unable to have a difficult conversation with someone. Food, especially sugary food, was always there to comfort me, no questions asked. The long-term damage caused by these binge-eating episodes never crossed my mind. I was eating myself into an early grave; my health was in pretty bad shape. I sweated buckets…

Q I’ve been told I have an underactive thyroid, which may be affecting my weight. Please explain what this means. A Hypothyroidism, or an underactive thyroid, develops when the thyroid gland fails to produce or secrete as much thyroxine (T4) as the body needs. T4 is a hormone that’s responsible for the regulation of essential functions such as heart rate and digestion. There are three known types of hypothyroidism: primary, secondary and tertiary. The most common is primary hypothyroidism, in which the thyroid doesn’t produce an adequate amount of T4. The most common cause of hypothyroidism is Hashimoto’s thyroiditis, an auto-immune disorder characterised by thyroid inflammation caused by attacks from the body’s own immune system on the thyroid gland. This causes the thyroid tissue to decay gradually, which directly impacts…

➊ Have realistic expectations. Don’t expect to lose weight at the same rate each week. If you weigh yourself daily, track the numbers and then take an average for the week or the month for a more accurate picture. A 2kg loss over a month is a healthy and achievable target. ➋ View weight loss as a marathon, not a sprint. If you don’t adopt your eating and exercise plan as a lifestyle change, results will be disappointing and fleeting. ➌ Track your waist circumference with a fabric tape measure. This is an important metric of health and will quickly highlight whether your dieting efforts are paying off. ➍ Weigh yourself in the morning without clothes or shoes, before breakfast and after emptying your bowels. If you’re weighing yourself weekly, research…

After a break filled with food, bubbles and very little physical activity, we’re back to juggling work commitments and family demands, and managing our health and wellness goals for the year. If, like us, you need a little help, here are a few sources we’ve found useful. REDUCING STRESS & PROMOTING WELLNESS HEALING THROUGH WORDS by Rupi Kaur Poet, artist and performer Rupi Kaur has written the only journal you need for 2023. These guided writing exercises are for anyone who has ‘feeling more connected’ as one of their 2023 New Year’s resolutions. It’ll help you explore trauma, heartache, love and healing while letting you into Rupi Kaur’s world of writing and creativity – and you don’t need to be a writer to find it rewarding. You’ll find quotes and…

KEEP ON TRACK (per serving) FAT 34G CARBS 4G PROTEIN 4G COCONUT AND LEMON PUDDINGS SERVES 6 FOR THE LEMON CURD • 5 egg yolks• grated zest of 1 lemon• 125ml (½ cup) lemon juice• 60ml (4tbsp) erythritol• 90g butter FOR THE COCONUT CREAM • 1 x 400g tin coconut milk, chilled in the fridge overnight• 30ml (2tbsp) erythritol TO SERVE • 50g coconut flakes, toasted lightly• 1 lemon, sliced thinly• a few sprigs of mint 1. TO MAKE THE LEMON CURD: Combine the egg yolks, lemon zest, lemon juice and erythritol in a heatproof glass bowl. Beat until well mixed. 2. To make a double boiler, fill a medium saucepan halfway up the side with water and heat over medium heat. Place the glass bowl over the saucepan and…

According to a new study published in Cell Metabolism, eating a big breakfast and a small supper – instead of the other way around – could help to suppress your appetite. When the study participants skipped breakfast and ate their biggest meal in the evening, they had increased food cravings, and significantly lower levels of the hormone leptin, which signals satiety. They also burnt 5% fewer calories during the day than they did when they ate their biggest meal early in the day.…

KEEP ON TRACK (per serving) FAT 19G CARBS 11G PROTEIN 38G SERVES 3–4 Serve the butter chicken on its own or with cauli rice. FOR THE MARINADE • 450g–500g chicken breasts or thighs, boneless and skinless• 115g full-cream plain yoghurt• 5ml (1 tsp) grated fresh ginger• 2 garlic cloves, crushed• 5ml (1 tsp) turmeric• 10ml (2 tsp) garam masala• 2.5ml (½ tsp) chili powder• 5ml (1 tsp) ground cumin• 5ml (1 tsp) paprika FOR THE CURRY • 30ml (2tbsp) butter or olive oil• 1 large onion, chopped• 3 garlic cloves, minced• 3.75ml (¾ tsp) ground cumin• 3.75ml (¾ tsp) garam masala• 2.5ml (½ tsp) curry powder or toasted masala• 250ml (1 cup) tomato purée• salt to taste• 100ml (⅖ cup) cream• coriander leaves, to serve 1. TO MARINATE THE CHICKEN: Cut…

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 RECIPES ONLY R499! SIGN UP NOW! loseit.co.za…

There’s nothing better than sitting around a table with friends, sharing a casual, easy feast. The best thing about tacos is that you choose exactly what you want on yours! KEEP ON TRACK (per serving) FAT 48G CARBS 13G PROTEIN 47G KEEP ON TRACK (per serving) FAT 15G CARBS 5G PROTEIN 5G KEEP ON TRACK (per serving) FAT 33G CARBS 25G PROTEIN 41G ◗ MEXICAN BARBECUE PORK TACOS SERVES 6 FOR THE PORK • 1kg deboned pork neck, sliced into 6 thick steaks• 30ml (2 tbsp) smoked paprika• 5ml (1tsp) coriander seeds• 5ml (1 tsp) cumin seeds• 10ml (2tsp) sea salt flakes• 5ml (1 tsp) black peppercorns• 30ml (2 tbsp) olive oil FOR THE BARBECUE BASTING SAUCE • 30ml (2 tbsp) olive oil• 1 small onion, peeled and chopped roughly•…

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…

LIVING ECO REUSABLE BEESWAX WRAPS are an eco-friendly alternative to cling wrap. They’re made by hand from cotton infused with beeswax. You can use and reuse them to wrap lunches, fresh produce and leftovers, or any other food you want to keep fresh for longer. R199 for a pack of 3 wraps; tapenade.co.za PANIER DES SENS is a luxury French natural-cosmetic brand that’s now available in SA. The eco-friendly and vegan-friendly products include fragrances and luxurious creams and oils, as well as soaps and scented candles. za.panierdessens.com/en MILKTEDS offers a comfortable, stylish take on compression socks for sport, travel and everyday wear. Compression socks apply pressure to your lower legs, thus helping to maintain blood flow and prevent swelling, blood clots and spider veins. Milkteds socks feature a soft…

Nuts and seeds play an important role in low-carb eating, not only because they’re a satiating alternative to sugary snacks but also because they have an impressive list of health benefits. Pumpkin seeds are full of dietary fibre, omega-3 and omega-6 fatty acids, amino acids and other vital nutrients. Eating just a small amount can provide a healthy dose of magnesium, zinc, iron and vitamin K. It’s easy to incorporate pumpkin seeds into your low-carb diet. Zinc is most commonly linked to immune support, but it is also important for male hormone health. SIX KEY BENEFITS OF PUMPKIN SEEDS 1 HELP YOU MANAGE STRESS AND SLEEP BETTER As an excellent source of magnesium, pumpkin seeds can help your body regulate stress and promote deep, uninterrupted sleep. Magnesium is the mineral responsible…

A bathroom scale can be an exceptionally useful tool for keeping tabs on your weight-loss progress. The number staring back at you will tell a story and help you decide on your next step: If you’ve let things slide, it can motivate you to get back on track. If you’d like to see better or quicker results, it might inspire you to tweak your diet. But weighing yourself can be discouraging if the numbers move in the wrong direction, or if they keep yo-yoing. This is especially true if you place a great deal of value on scale weight. ◗ THE SCALE DOESN’T TELL THE WHOLE STORY Ever wondered how it’s possible to gain a kilogram or more in 24 hours? Rest assured, fat doesn’t pile on overnight. Our weight…

‘I’ve struggled with my weight my entire life,’ says 54-year-old Karien van der Westhuizen. ‘I was overweight as a teenager and as a young woman, and my weight just seemed to snowball as time went on. I would eat all the wrong foods and get fatter and fatter. Then I would go on the latest fad diet and lose the weight – only to gain it all back, and then some.’ Before she knew it, Karien was unable to fit into her largest clothing item: a size 52 pair of jeans. ‘My husband and son were both quite overweight as well. But then my son went off to study, and he lost 40 kg on the low-carb lifestyle. He kept asking me to join him, but I always said I…

KEEP ON TRACK (per serving) FAT 32 G CARBS 7G PROTEIN 24G KEEP ON TRACK (per serving) FAT 32G CARBS 9G PROTEIN 38G Pho is a noodle soup usually consisting of chicken or beef broth served hot with leafy greens. KEEP ON TRACK (per serving) FAT 8G CARBS 4G PROTEIN 29G KEEP ON TRACK (per serving) FAT 45 G CARBS 9G PROTEIN 23G KEEP ON TRACK (per serving) FAT 29G CARBS 10G PROTEIN 32G KEEP ON TRACK (per lolly) FAT 39G CARBS 8G PROTEIN 14 G BANG-BANG PRAWNS SERVES 6 AS A STARTER OR A SNACK FOR THE PRAWN MARINADE • 125ml (½ cup) buttermilk• grated zest of 1 lime• 1 garlic clove, chopped finely• 4cm-piece ginger root, peeled and grated finely• 500g prawns, peeled and deveined FOR COOKING THE…

KEEP ON TRACK (per lunchbox) FAT 56G CARBS 11G PROTEIN 38 G KEEP ON TRACK (per lunchbox) FAT 17G CARBS 12 G PROTEIN 12G SPEEDY SALMON CURRY MAKES ENOUGH FOR 4 LUNCHBOXES FOR THE SALMON CURRY • 45ml (3 tbsp) olive oil• 4 salmon fillets (about 150 g each), skin on• 1 onion, peeled and chopped finely• 6cm-piece ginger root, peeled and chopped finely• 2 garlic cloves, peeled and chopped finely• 1red chili, chopped• 30ml (2 tbsp) mild curry powder• 1 x 400ml tin coconut cream FOR THE LUNCHBOX • 300g cauli rice, cooked• 400g broccoli florets, steamed• 8 cos lettuce leaves• 1 lemon, sliced into wedges 1. TO MAKE THE SALMON CURRY: Heat 1½ tbsp olive oil in a large non-stick frying pan over medium-high heat. Season the salmon…