Table of contents for Vol 17 - 2016 in LOSE IT! The Handbook

Our expert panel NUTRITIONAL THERAPIST SALLY-ANN CREED is the foremost and most experienced LCHF practitioner in South Africa. DR GERHARD SCHOONBEE, GP, has over 40 years of medical experience, and personal experience of living the LCHF lifestyle. He also has a deep scientific and medical interest in the subject. BLOG AUTHOR NICKY PERKS (WWW. PRIMALPERKS.COM) is also the CO-FOUNDER 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 on info@loseit.co.za, @loseitmag (Twitter and Instagram) and facebook.com/Loseitmag. We look forward to hearing your insights and experiences! We love summer: those lovely early mornings, long sunny afternoons and late evenings (perfect for a banting braai!). But we’ve learnt to accept…

“I want to be healthy”. It wasn’t just about weight loss any longer. When I made this mental switch, I made a commitment to myself.” ‘I’VE always been on and off diets – cutting out certain things and then going through a dip again. I’ve also always been very active – exercising and doing outdoor activities – but when it came to healthy eating, I’d go through phases. I had no idea of the effect of sugar and carbs on my body, but once I understood the health conditions they contributed to, the penny dropped. My mom is asthmatic, my dad is diabetic and obesity runs in my family, so doing what I can to avoid these problems became really important to me. I asked myself, “What do I want…

With a background in construction, Stefan Potgieter is often asked how he became the owner of a health store and deli. His response? ‘I was an overweight child who managed to lose a fair amount of weight after making a big change to my diet and lifestyle. Since then, it’s been my mission to make healthy living and exercise an important part of my life.’ And he couldn’t have done this in a more significant way. Stefan’s mother suffered from diabetes for years and was ultimately diagnosed with cancer. When she passed away in December 2014, he finally decided to open the store ‘to create awareness of healthy eating and change the public perception of what healthy food tastes like’. So he opened Fuel Food in Hyde Park, Johannesburg, in…

‘Do high-fat diets raise oestrogen levels?’ Q: Is it true that high-fat diets raise oestrogen levels, which in turn increase the negative side-effects of menstruation? And can this lead to weight gain, specifically if there are high doses of oestrogen during puberty? Don’t high oestrogen levels also increase the risk of breast cancer? A: No, it is not true that high-fat diets cause raised oestrogen levels and these diets will not have a negative effect on menstruation. Although the fat cells in the body produce oestrogen, it is in fact, cholesterol – and not fat – that is the primary building block in the synthesis of oestrogen. It is the case that high oestrogen levels can lead to a higher incidence of breast cancer. Because the fat cells in the…

Q: TWO new books in three months! A: Yes, they’re very different. Tasty WasteNOTS, which I co-wrote with Jason Whitehead, is really about getting back to basics. The focus is on honest food, which really means ‘single ingredient’ foods: foods that look like what they are. In other words, foods your grandmother would recognise. Q: The food in Tasty Waste-NOTS looks absolutely delicious – and we’re happy to see you have included a few recipes for things like lamb neck too. A: Before microwave ovens, there was very little processed food. Your mother did most of the cooking, and she probably used most of the animal. She would have made steak and kidney pie, tripe and trotters, and so on. Offal is so nutritious, and people recognised its value then,…

being hooked up to a machine for 20 minutes might not sound too tough, but Electro Muscle Stimulation (EMS) is not about filing your nails while a machine does the work for you. You’ll be sweating within the first minute or two, and you’ll get an intense full-body workout that leaves your muscles aching for the rest of the week. Boris Leyck discovered the wonders of EMS during a business trip to Munich in 2010. After hearing about the concept from a friend, he gave it a try and was blown away by the effect it had on his muscles. After failing to convince his wife Sandra of its merits, he put her on an 11-hour flight to Frankfurt for a 20-minute session, just so she could experience it for…

fruit, veg & herbs asparagus aubergines/brinjals/ eggplant avocados baby gem lettuces baby red cabbage baby spinach basil leaves bay leaves blackberries blueberries broccoli rice cauliflower cauliflower rice celery chinese cabbage chillies – red & green chives coconut – fresh coriander courgette noodles/ zoodles courgettes cucumber flat-leaf parsley fresh ginger garlic israeli cucumber kale leeks lemongrass lemons limes micro green salad mint leaves mixed salad leaves onions – red & yellow oregano pak choi pomegranate – juice & rubies/seeds pumpkin pumpkin spaghetti radishes raspberries rosemary spring onions strawberries sweet peppers – red & yellow sweet potatoes tenderstem broccoli thyme tomatoes – cherry, rosa & slicing wild rocket store cupboard 85% chocolate almond flour almonds – blanched, chopped, ground & raw arrowroot powder baking powder bicarbonate of soda black olives black sesame…

KEEP ON TRACK PER SERVING Fat 56g Carbs 11g Protein 40g SALAD CHICKEN SESAME SALAD WITH MACADAMIA NUT DRESSING SERVES 4 • 2 tsp thai 7-spice • 2 tbsp sesame seeds • 2 tbsp xylitol syrup • 2 tbsp coconut oil, melted • himalayan salt and black pepper • 4 chicken breast fillets FOR THE SALAD • 100g baby pak choi, blanched • 100g baby spinach • 4 soft-boiled eggs, halved • 150g streaky bacon, cooked and chopped • 5g fresh coriander, chopped • 5g fresh mint, chopped • 4 radishes, finely chopped FOR THE DRESSING • 3 tbsp macadamia nut butter • juice of 1 lime • 1 tsp freshly grated ginger • 3 tbsp macadamia oil • pinch dried chilli flakes 1. Mix together the thai 7-spice, sesame…

KEEP ON TRACK PER SERVING Fat 60g Carbs 10g Protein 7g COFFEE CHOCOLATE ICE CREAM PIE SERVES 10–12 FOR THE BASE • 200g desiccated coconut • 3 tbsp cocoa powder • 2 tbsp xylitol • 3–4 tbsp coconut oil, melted FOR THE FILLING • 6 large egg yolks • 1 x 400ml tin coconut cream • 1 x 400ml tin coconut milk • 50g xylitol • 2 shots strong espresso coffee • 70g walnuts, toasted and chopped • 1½ cups cream, whipped FOR THE TOPPING • 50g 85% dark chocolate • 2 tbsp coffee beans • 1 cup chilled coconut cream, whipped • blueberries, to garnish 1. For the base: Preheat the oven to 180ºC. Place all the ingredients for the base in a food processor and blitz until mixed.…

For centuries, turmeric has been used in India for both culinary and healing purposes. But although its benefits are well documented in traditional medicine, it has only recently been taken more seriously by modern medical practitioners. Turmeric is derived from the aromatic underground stem of a tropical Asian plant called Curcuma longa, which is a member of the ginger family. It’s made up of three main compounds – the curcuminoids – that are the secret to its healing properties. The most active of these compounds, curcumin, can be accessed either by adding turmeric to your food or by taking curcumin itself in the form of a supplement. Which benefits are scientifically sound? 1 IT CAN REDUCE INFLAMMATION Research has shown that turmeric scavenges the free radicals formed in the body…

• Get your thinking right – be willing to change and take action. • Get comfortable with your body as it is right now, because acceptance is key. • Consult a low-carb nutritionist and trainer at a fitness institution. • Look at what you can afford and make a financial commitment to what can work for you. Low-carb can be adapted to fit different budgets. • Don’t limit yourself by calling it a diet – call it a new life because you don’t plan on going back to your old one! • Focus on being present, one day at a time, with your new life and choices. • Eat at home if you know you’re going somewhere! I make sure that I eat at home to avoid scoffing all the…

‘ I’ve heard that eating more carbs is better for some women – is this true?’ Q: I’ve discovered that my thyroid function is suboptimal, but apparently the same goes for my adrenal glands. Which should I tackle first? A: Very often, when the body is under extreme stress (and even eating poorly can exert undue pressure on your system), the adrenal glands don’t cope well and a condition known as ‘adrenal fatigue’ ensues. This is more complicated than it sounds, but let’s just say that once you begin to eat more protein and stop having sugar and refined food, you should be able to restore adrenal function in six months (although this can take longer). The thyroid frequently rectifies itself during this time, so it may be best to…

When her medication for type 2 diabetes didn’t really help, Caroll Dewar Hermann knew she needed to find something that would. She’d dabbled with banting, but it was when she saw herself in photos that she decided to go the whole nine yards. So she signed up to the LOSE IT! 6-week online meal plan. ‘A bout three years ago, I was diagnosed with type 2 diabetes and put on metformin (glucophage). It made me really sick and didn’t work. I’d heard about banting and decided to try cutting out bread, rice, sugar and all the processed food nasties. It never really worked because I think you don’t tend to take all the hidden carbs and sugars into consideration and, to be honest, I didn’t stick to it. I’d get…

Your thyroid gland produces hormones that regulate your metabolic rate, muscle control, bone maintenance as well as heart, brain and digestive functions. Not being able to shift those extra kilos, even when you’re diligently sticking to LCHF, can be a sign of an underactive thyroid. Other signs that your thyroid isn’t working as it should? Fatigue, brain fog, depression, hair loss, achy muscles, painful joints, sensitivity to cold, dry skin and constipation. Unfortunately, when it comes to your thyroid, the road to optimal health can be a long and frustrating one. Many people are told that their blood test results are completely normal and are sent home with a prescription for an antidepressant or instructions to get more sleep, eat less and exercise more. This isn’t helpful when you consider…

To me, Tasty WasteNOTS is all about putting a little thought into why we do what we do in our kitchens, using as much of the animal or plant as we can. And if we can possibly grow our own herbs and veggies, all the better – I included a chapter on that, because most of the fruit, veggies and herbs I used in the recipes are homegrown (if they’re not, they’re sourced from a reliable organic supplier). I’ve also always been a nose-to-tail believer – as English chef Fergus Henderson said, ‘It seems common sense and even polite to the animal to use all of it.’ I hope the recipes in Tasty WasteNOTS encourage you to play with your food – and have fun doing it!…

KEEP ON TRACK PER SERVING Fat 13g Carbs 29g Protein 13g PUMPKIN CHILLI CON CARNE SERVES 4 • 2 tbsp coconut oil • 1 onion, chopped • 2 cloves garlic, chopped • 2 tbsp ground cumin • 2 tbsp ground coriander • 2 tsp paprika • big pinch dried chilli flakes • 700g pumpkin, cubed • 2 tbsp tomato paste • 1 x 400g tin chopped tomatoes • himalayan salt and black pepper • cauli rice, to serve • double cream yoghurt, fresh coriander and red onion slices, to garnish 1. Heat the oil in a large deep pot. Add the onion and sauté for 1 minute or until soft. Add the garlic and spices and cook for another minute. 2. Add the pumpkin and stir until the cubes are…

for you KEEP ON TRACK PER SERVING Fat 36g Carbs 12g Protein 41g for you QUICK THAI PORK & NOODLE SALAD MAKES 2 LUNCH BOXES FOR THE PORK • 1 tbsp coconut oil • 1 tbsp thai 7-spice • 350g pork fillet, sliced • 160ml tinned coconut milk • ¼ cup chicken stock • lemon or lime juice, to taste • himalayan salt and black pepper FOR THE NOODLES • ½ cucumber, cut into strips • ½ baby red cabbage, finely shredded • 200g Superlite noodles, cooked according to packet instructions • 2 tsp rice vinegar • 1 tbsp extra virgin olive oil • ½ tsp thai 7-spice • 10g fresh coriander, chopped 1. For the pork: Heat the coconut oil, toss in the spice and cook for 10 seconds,…

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) • Beef • Biltong (for powdered, grind your own) • Chicken • Duck • Game • Home-cured meats (if buying cured meats, avoid those with sugar and strange chemicals) • Lamb • Offal • Pork • Sausages containing only meat and spices (no MSG or fillers like gluten, rusk, soy, sugar and so on) • Turkey 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…

It’s super easy! Try these: BREAKFAST: Add a teaspoon of turmeric to scrambled eggs or a frittata. LUNCH: Spice up your roast vegetables with a dessertspoon of turmeric. The flavour combines really well with cauliflower and root vegetables. Or sauté greens like kale, cabbage and broccoli with butter and turmeric – delicious! For a more subtle flavour, make an amazing (and healthy) salad dressing using olive oil, lemon juice, turmeric, himalayan salt and black pepper. DINNER: This spice enhances the flavour of most soups. Add it to a creamy, curried cauliflower soup and to standard vegetable and chicken soups. For a more substantial meal, add the spice to cauli rice and top it with curried meat of your choice. DRINKS: You can even incorporate turmeric into smoothies and teas!…

Sometimes the more successful you are, the more likely you are to cheat – and keep on cheating, counterintuitive as it may sound. When you stand on the scale and see you’ve lost five kilos in a month, you are proud and thrilled. Then your colleague brings a delicious chocolate cake to the office, and 10 minutes later, as you wipe the crumbs off your top lip, you think, ‘What just happened?’ One ‘cheat’ leads to another and, before you know it, you’re on a slippery slope – one that leads back into your tracksuit pants with the elasticated waist. Why is it that motivation ebbs and flows like the tides? How can we ensure that this doesn’t impact negatively on reaching our goals? Believe that LCHF is different Your…

This is a question I’m often asked. But when I started researching it, I realised that there isn’t much information on the subject. The reason for this is that no official trial has ever been conducted. At best, you’ll find a few anecdotal testimonies online from women who continued to follow an LCHF lifestyle during pregnancy and who report back on their findings. Medical trials during pregnancy are generally not permitted – or are highly restricted. This is because researchers are unable to monitor the effects on the foetus and, if something does go wrong during the trial, this could result in foetal defects or death, or maternal complications. (Think of the thalidomide disaster of the 1950s.) If you were following an LCHF lifestyle when you fell pregnant, and would…

EAT THIS homemade cauli popcorn NOT THAT store-bought high-carb popcorn KEEP ON TRACK PER SERVING Fat 11g Carbs 9g Protein 4g CAULIFLOWER POPCORN SERVES 4 • 700g cauliflower florets • 3 tbsp coconut oil, melted • 1 tsp paprika • big pinch dried chilli flakes • himalayan salt and black pepper 1. Preheat the oven to 180ºC. Place the cauliflower florets on a lined baking sheet. 2. Drizzle with coconut oil, sprinkle with paprika and chilli flakes and season liberally with salt and pepper. 3. Bake for 30–35 minutes or until golden and crispy. 4. To serve: Serve hot, sprinkled with extra salt. ■…

almost every disease, from asthma, sinusitis, arthritis, psoriasis and eczema, right through to mental illness (in many cases), is rooted in inflammation. An inflamed body weakens the body’s defences and encourages infection. And as a “recovered” asthmatic and sinus sufferer, I have great empathy for anyone struggling with these conditions. However, while some of the most common inflammatory conditions, particularly in the respiratory tract, are thought to be caused by allergies, changing your diet often reduces inflammation and allows recovery. To deal with asthma, cut out mucous-forming foods and any that cause intolerance. The same can be said for arthritis, psoriasis, eczema, IBS, colitis, and inflammation-related disorders. If you have less inflammation, it is easier to withstand environmental triggers. Insulin is one of the inflammatory factors that wreak the most…

CHEESY GARLIC BREAD MAKES 1 LOAF This recipe could not be easier, or tastier. • 375ml (1½ cups) almond flour • 125ml (½ cup) Ultimate Seed Mix (available in health stores) • 7.5ml (1½ tsp) turmeric • 5ml (1 tsp) Herbamare salt • 2.5ml (½ tsp) ground black pepper • 10ml (2 tsp) psyllium husks • 2.5ml (½ tsp) bicarbonate of soda • 100g cheddar cheese, grated • 5ml (1 tsp) minced garlic • 20ml (4 tsp) extra virgin olive oil or organic coconut oil • 3 extra-large egg whites • juice of ½ lemon • 125ml (½ cup) water 1. Preheat the oven to 190°C and butter a bread tin. 2. Combine all the dry ingredients in a bowl, along with 75g of the cheese, the garlic and the…

COCONUT OIL: RECIPES FOR REAL LIFE BY LUCY BEE (Pan Macmillan) Coconut oil is the LCHF community’s wonder ingredient – used for cooking, frying and baking. Or even (true story) for eating directly from the tub! Nature’s perfect, most versatile oil has inspired well-known author Lucy Bee, who suffers from coeliac disease, to create a gorgeous cookbook with over 100 recipes. She values the principles of organic and Fairtrade above all, with the emphasis on raw and naturally sourced products. Some of the recipes have a few sneaky grains in them, but all recipes are gluten-free and mostly low-carb. Her dairy-free banoffee pie looks both decadent and entirely guilt-free! A ROUND-UP OF GREAT LOW CARB READS THE LOW-CARB CREED BY SALLY-ANN CREED (Creed Nutrition) Nutritional therapist Sally-Ann’s latest book is…

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 SERVING Fat 10g Carbs 18g Protein 45g CORNIA VOSLOO’S SEAFOOD PAELLA SERVES 4 • 1½ tbsp coconut oil • 1 onion, chopped • 250g button mushrooms, sliced • 1 green or red sweet pepper, chopped • 3 cloves garlic, finely chopped • 500g cauliflower, chopped • ½ tsp turmeric • himalayan salt and black pepper • 1kg mixed seafood (squid tentacles, calamari, prawns, mussels, fish) • 2 tsp garam masala • ½ tsp ground cumin • ½ tsp chilli powder or chopped fresh chilli • 15g fresh coriander, chopped • 2 tomatoes, chopped • lemon wedges, to serve 1. Melt the coconut oil in a frying pan…