Innholdsfortegnelse for Vol 49 i LOSE IT! The Handbook

Mid-January is one of our favourite times of the year: you’ve just got back to work but you’re still in the honeymoon period where job-related stress hasn’t kicked in, and you’re still enjoying the afterglow of a summer holiday. But that’s often accompanied by a bit of a shock about the consequences of just how much fun you had over the festive days. We firmly believe in the benefits, both psychological and physical, of enjoying yourself and occasionally indulging in foods and behaviours you wouldn’t ordinarily. The trick is to get back on track. That’s what this issue of LOSE IT! is all about: a way back to finding your intention to opt for your health and long-term wellness over short-term pleasure. First things first, stop the guilt-tripping. So you…

For many of us, the last time we had any reason to pay attention to magnesium was during high-school science classes when we were studying the periodic table. What wasn’t covered then was the crucial role magnesium plays in regulating a wide range of reactions in our bodies. This mineral’s functions are so diverse that a deficiency can present in many different ways, from muscle spasms to more unexpected symptoms such as personality changes, sleep disturbances and even mental health disorders. Particularly at risk of a severe magnesium deficiency – hypomagnesemia – are type 2 diabetics. According to a study published in Endocrine Reviews in 2023, hypomagnesemia is 10-fold more common in people with type 2 diabetes than in the healthy population. And in South Africa, where about one in…

FUEL YOUR BODY RIGHT ◗ THE SOUTH AFRICAN KETO & INTERMITTENT FASTING COOKBOOK by Rita Venter & Natalie Lawson If you want to switch up your eating habits and embrace a healthier lifestyle, this book is a gold mine of information. It gives you everything you need to embark on your ketogenic journey: whether you're a seasoned keto fan or just curious, Rita and Natalie’s 12-step programme has you covered. They explain the benefits of keto and intermittent fasting, and how to make this lifestyle more accessible, all while keeping it local. ◗ THE 28 DAY KETO HIGH FIBRE PLAN by Dr Thomas Kurscheid Dr Kurscheid’s plan provides about 70 gut-friendly keto recipes that help maintain fibre intake while following a low-carb diet. The book is divided into two phases:…

KEEP ON TRACK (per slice) FAT 15g CARBS 2 g PROTEIN 11g High-protein sandwich bread Recipe on page 54 KEEP ON TRACK (per serving) FAT 34g CARBS 3 g PROTEIN 35g KEEP ON TRACK (per serving) FAT 33g CARBS 7 g PROTEIN 13g YOGHURT ENERGY BALLS MAKES 12 Yoghurt is rich in protein and probiotics. When you feel your energy or concentration levels waning, pop one of these yoghurt balls in your mouth. They will keep for up to a week in the fridge, or you can freeze them for an ice-cold snack. • 60 ml (4 tbsp) unflavoured, sugar-free whey protein isolate powder• 60 ml (4 tbsp) coconut flour• 80 ml (1⁄3 cup) full-cream plain yoghurt• grated zest and juice of 1 lemon• 60 ml (4 tbsp) desiccated coconut 1.…

KEEP ON TRACK (per serving) FAT 34g CARBS 6 g PROTEIN 19 g KEEP ON TRACK (per serving) FAT 31g CARBS 6 g PROTEIN 27g KEEP ON TRACK (per serving) FAT 40g CARBS 5 g PROTEIN 22g KEEP ON TRACK (per serving) FAT 30g CARBS 6 g PROTEIN 32g KEEP ON TRACK (per serving) FAT 24g CARBS 10g PROTEIN 12g ◗ LOW-CARB BISCUITS WITH SUN-DRIED TOMATO AND FETA DIP MAKES 12–14 BISCUITS AND 1 CUP DIP; SERVES 6 AS A STARTER BISCUITS • 170 g Cheddar, grated coarsely• 60g (¼ cup) medium-fat cream cheese• 1 egg• 5ml (1 tsp) apple cider vinegar• 60ml (4 tbsp) coconut flour, plus extra if the dough is too soft to handle• 5ml (1 tsp) paprika• 5ml (1 tsp) baking powder• 2.5ml (½ tsp) salt• 15ml…

ANYTIME MEAT AND FISH We’re not going to list them all – you can eat all meat and fish. Make sure to eat grass-fed and wild-caught where and when you can. Tinned fish is fine, as long as it contains no additives or sauces, but limit tinned or cured meat. Oily fish is excellent, as are the fattier meats, which aid satiety and help to keep your omega-3 and omega-6 fatty acids in balance. EGGS NUTS, SEEDS & FRUIT • All nuts and seeds (Remember that peanuts are not nuts.) • Avocado • Berries • Coconut • Lemon • Lime • Olives VEGETABLES • Artichokes • Asparagus • Baby marrows • Brinjal • Broccoli • Brussels sprouts • Cauliflower • Cabbage • Celery • Garlic • Green beans • Kale…

FASHION PLANET-PERFECT The swim- and resortwear brand BeachCult’s Spellbound collection is all about capturing the essence of nature’s wild beauty and infusing it with a sense of mystery and timeless elegance, says Caitlin Peterson, the artist behind the designs. The flowy dresses, kimonos and swimwear in lush patterns and a gorgeous colour palette are perfect for summer. The fabrics are made of recycled plastic and nylon to ensure durability, UV protection and chlorine resistance, plus Lenzing Ecovero biodegradable fibres. beachcult.co.za COOL CLOGS The Boston Chunky is Birkenstock’s classic Boston clog with a chunky platform sole and extradeep tread lines. The uppers are made of soft suede and there’s the usual anatomically shaped cork-latex footbed. Available in Faded Lime, Berry Crush and Warm Sand. R3599; bashafrica.com GREEN SUNNIES SOEK sunglasses have…

The idea for the Footy’s brand was sparked by a personal quest for healthier living. Christiaan Müller’s interest in physical fitness led to him opening a Body20 fitness studio. Working in this health-focused setting and being married to a dentist and nutritionist, Dr Tersia Müller, deepened his understanding of the connection between health, mind and body. When Christiaan and Tersia became parents, their commitment to wellness grew even stronger, especially regarding the role of diet in overall wellbeing. Frustrated by the limited options for sugar-free drinks on the market, they set out to create a healthy beverage that could benefit children and adults alike. They established Footy’s in Pretoria in 2015. Today, the brand caters for a wide audience, including lowcarbers, diabetics and generally health-conscious people. The company’s goal is…

KEEP ON TRACK (per serving) FAT 20g CARBS 10g PROTEIN 44g KEEP ON TRACK (per serving) FAT 27g CARBS 14g PROTEIN 48g KEEP ON TRACK (per serving) FAT 39g CARBS 5 g PROTEIN 60 g ➀ KOREAN BEEF SALAD SERVES 4 • 500 g thick-cut rump steak• 45 ml (3 tbsp) gochujang (a fermented Korean chilli paste; you’ll find it at delis and selected Checkers and Woolworths stores)• 45 ml (3 tbsp) extra-virgin olive oil• 75 g (¾ cup) kimchi, shredded finely (find this Korean dish of fermented, salted vegetables at speciality Asian stores and delis)• 160g (2 cups) red cabbage, shredded• 160g (2 cups) Napa cabbage (also known as Chinese cabbage), shredded• 70 g (½ cup) unsalted peanuts, toasted• 20 ml (4 tsp) white sesame seeds, toasted• 20 ml…

❛There comes a point in your life where you’ve tried every diet imaginable, and in my case I started lying to myself,’ says Tertia Botha, a 49-year-old business development manager from Krugersdorp. ‘I convinced myself that I was fine and that there was no need to lose weight. As long as I felt “happy” with myself, nothing else mattered. Deep down, I knew this wasn’t true.’ Tertia battled with her weight for many years, cycling through different diets, each offering a glimmer of hope that quickly faded as the weight returned. At one point she gave up on diets altogether. She was diagnosed with a host of health issues, including high blood pressure, depression and IBS. And in June 2021 she contracted Covid-19 and became quite ill. She lost her…

Q I cut all sugar and other carbohydrates from my diet. For more than two weeks I have been suffering with severe migraines. I never had headaches before. Could my diet be the cause of it? A Yes, absolutely! When your body goes through major transitions, such as a change in diet or medication, you will experience some side-effects. If your diet was previously quite high in carbohydrates, such as sugar, these side-effects will be exacerbated. This is because your body was used to burning sugar for fuel, and is now using fat as a source of energy. This often causes a slight imbalance in electrolyte levels and/or possibly dehydration as well. The main electrolyte that is affected is sodium. A low level of sodium in the blood (hyponatremia in…

‘I can now do all the things I love because I’m not embarrassed anymore.’ ‘If you had told me three years ago that I would be doing this, I would have laughed at you.’ ‘I’ve always been on the bigger side, and I always struggled with my weight,’ says Donna Webb, a claims technician from Hillcrest, KwaZulugo Natal. ‘I would lose weight, then put it all back on and become even bigger than before. I always pretended to be happy, but I was so uncomfortable in my own skin. When my husband and I used to to the shops I would stay in the car because I felt so embarrassed about the way I looked. I love the beach, but I would not want to be seen in a costume.…

KEEP ON TRACK (per serving) FAT 50g CARBS 8 g PROTEIN 17 g KEEP ON TRACK (per serving) FAT 42g CARBS 8 g PROTEIN 21g KEEP ON TRACK (per serving) FAT 39g CARBS 6 g PROTEIN 26g KEEP ON TRACK (per serving) FAT 49g CARBS 2 g PROTEIN 24g GRILLED PRAWN AND HALLOUMI SKEWERS SERVES 4 AS A STARTER SKEWERS • 8 bamboo (soaked) or metal skewers• 16 prawns, cleaned• 200 g halloumi, cubed• 12 lemons, quartered• 30ml (2 tbsp) olive oil• juice of 1 lemon• 2 garlic cloves, peeled and chopped finely TOMATO DRESSING • 1 jalapeño, chopped finely• 2–3 vine-ripened tomatoes, diced• salt• zest and juice of 1 lime• 125ml (½ cup) olive oil• a small handful of basil leaves, chopped, plus extra to garnish 1. THREAD THE…

KEEP ON TRACK (per serving) FAT 9 g CARBS 12g PROTEIN 5 g KEEP ON TRACK (per serving) FAT 21g CARBS 10g PROTEIN 40g KEEP ON TRACK (per serving) FAT 4 g CARBS 4 g PROTEIN 3 g Your body needs water to deliver nutrients to your cells, lubricate your joints, regulate body temperature, prevent infection, and keep your organs functioning. Good hydration also helps to improve your mood, sleep and cognition. FROZEN YOGHURT BARK SERVES 4 • 250 ml (2 cups) double-cream plain yoghurt• 30 ml (2 tbsp) erythritol• grated zest of 1 lemon• 100 g raspberries• 100 g pomegranate rubies 1. In a bowl, combine the yoghurt, erythritol and lemon zest. Mix until combined. 2. Line a baking sheet with baking paper. Pour the yoghurt mixture onto the…