Table of contents for Vol 20 - 2017 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! ‘why not winter?’ That’s the tag line for Roark Gyms’ annual campaign. It’s asking old and new members, ‘Why not sign up and get…

it was not always so. Because of their inherent bitterness, aubergines were thought, in some cultures, to cause insanity, leprosy and cancer. However we now know that there are multiple nutritional benefits associated with aubergines. They are a source of dietary fibre, manganese, vitamin B1 and copper. They also contain vitamin B6, niacin, potassium, folate and vitamin K. The distinctive benefits come from the phytochemical nasunin in the purple skin, and chlorogenic acid. Nasunin functions as a protective mechanism for the plant against environmental damage, particularly harmful sun’s rays. In humans, nasunin is not only a freeradical scavenger but it also helps to reduce the tendency of excess iron to cause a free-radical chain reaction that damages cells and reduces antioxidants in the body. Animal studies have also demonstrated that nasunin…

KEEP ON TRACK PER SERVING Fat 40g Carbs 21g Protein 34g CHICKEN NUGGETS SERVES 4–6 • himalayan salt and black pepper • 4 chicken breast fillets, cut into large cubes • ¾ cup coconut flour • 2 eggs, beaten • 1 tsp turmeric powder • 2 cups desiccated coconut • coconut oil, for shallow frying • homemade tomato sauce, to serve 1. Season the chicken cubes well. Place the coconut flour in a shallow bowl and the eggs in a separate shallow bowl. In a third bowl, combine the turmeric and desiccated coconut, and season well. 2. Toss the chicken cubes in the coconut flour, then the egg mixture, and finally coat them in the coconut and turmeric mixture. 3. Preheat the oven to 190ºC. 4. Heat the coconut oil…

For Anwyn, the biggest obstacle to weight loss was believing that she was worth it. ‘With banting you don’t feel as if you are being denied anything anyway; the food is delicious.’ ‘O besity runs in my family. My mom’s weight yo-yos; my dad weighed 150kg by the age of 19; my uncle had a gastric bypass… There are weight issues on both sides of the family. When I was in Grade 2 I was molested. That was my weight watershed: after that, I began to put on a lot of weight. I feel as if I have dieted on and off for most of my life: Herbalife, WeightWatchers, even starvation. Still, it comes as a shock when you ‘see’ yourself as really fat for the first time. For me…

w e’re sure Tina Turner and Julie Christie have brilliant genes. They must do: they look natural and young, though they’re both 77 years old. Perhaps they get some highly skilled help but, says Dr Sara Gottfried in her new book, Younger, what’s most likely to be the secret behind their enviable looks and style is that they live well. This is because up to 90% of the signs of ageing and disease are caused by lifestyle choices, not genes. Dr Gottfried is a champion of ‘healthspan’ as opposed to lifespan. Healthspan is the time you are disease free and healthy, able to enjoy life fully irrespective of your age. According to Dr Gottfried it is factors in our diet, lifestyle and environment that influence how many years of good health…

‘You bring the heart and we give you the training and tools to get you in the ring’ ‘The benefits of boxing go beyond the physical,’ says Steve. ‘It has the most benefits mentally – it is a transformational experience of mind-blowing proportions, and a story of adversity; the fears you have to overcome in order to fight are life changing.’ Growing up in the UK, Steve felt he would never meet his father’s expectations that he follow in his boxing footsteps. So he gave up the idea and joined the British army, becoming an officer in Belfast, Northern Ireland. The IRA suddenly called a ceasefire, and we had to withdraw the men to base. They sat around doing nothing for a long time but they had to stay occupied…

BAKED AVOCADO EGGS & SMOKED TROUT SERVES 4 • 2 avocados, halved, stones removed • 4 eggs • himalayan salt and black pepper • smoked trout and chopped chives, to serve 1. Preheat the oven to 200ºC. Place the avocados on a baking tray, crack an egg into each one and season well. Bake the avocados for 10–15 minutes or until the eggs are set. 2. To serve: Serve hot with smoked trout and chives. BROWNIES MAKES 16 • 160g almond flour • 2 tbsp cocoa powder • 1 tbsp psyllium husk powder • 1 tsp baking powder • 4 eggs • 80g xylitol • 200g 80% dark chocolate, melted • 2 avocado pears, peeled and puréed • cocoa powder, for dusting 1. Preheat the oven to 170ºC and line…

KEEP ON TRACK PER SERVING Fat 52g Carbs 10g Protein 37g BREAKFAST BEEF SAUSAGE & EGG WRAP RECIPE ON PAGE 61 KEEP ON TRACK PER SERVING Fat 35g Carbs 16g Protein 29g TOULOUSE PORK SAUSAGE BAKE WITH BRUSSELS SPROUTS RECIPE ON PAGE 61 CHORIZO OMELETTE KEEP ON TRACK PER SERVING Fat 53g Carbs 3g Protein 45g CHORIZO OMELETTE SERVES 4 • 12 jumbo eggs • himalayan salt and white pepper • 200g chorizo, sliced • 1 tsp dried thyme • 5g fresh parsley, chopped • 2 tbsp coconut oil • 200g goat’s cheese, sliced • extra parsley, to garnish 1. Place the eggs in a large bowl, add 2 tbsp water, season and whisk until well combined, then set aside. 2. Heat a frying pan, toss in the chorizo and…

KEEP ON TRACK PER SERVING Fat 9g Carbs 3g Protein 3g ALMOND DOUGHNUTS WITH CINNAMON RECIPE ON PAGE 78 KEEP ON TRACK PER SERVING Fat 35g Carbs 8g Protein 10g VANILLA CUPCAKES RECIPE ON PAGE 78 KEEP ON TRACK PER SERVING Fat 16g Carbs 6g Protein 3g COFFEE CUPCAKES WITH CREAM CHEESE ICING KEEP ON TRACK PER SERVING Fat 27g Carbs 9g Protein 5g POMEGRANATE & COCONUT MUFFINS COFFEE CUPCAKES WITH CREAM CHEESE ICING MAKES 8 • ½ cup coconut oil, melted • 2 jumbo eggs • 1½ cups chopped, cooked pumpkin • 2½ tsp instant green coffee powder (we used 2 sachets Skinny Green coffee) • 80g xylitol • 30g coconut flour • 1 tbsp psyllium husk powder • 1 tbsp cocoa powder, plus extra for dusting • 2…

MEAT MANIFESTO BY ANDY FENNER (Quivertree) What sort of butcher tells you to ‘eat less, but better meat’? The answer is Andy Fenner, who says you can actually taste the flavour of a happy diet – of an animal that is pasture reared – and urges us to take an interest in where our meat comes from. Has the animal led a good, healthy life, and has it been killed humanely? Is it free of hormones and antibiotics? Andy shares how to recognise quality, what to ask your butcher – and why he sells C-grade, not A-grade meat. He also tells us how to cook our carefully sourced cuts. There are how-to sections on topics such as rendering fat, making bone broth and mastering knife skills plus there’s a diverse…

Q: Please tell me about the roles of ghrelin and leptin. A: Ghrelin and leptin are your hunger hormones. They switch your hunger and satiety levels on and off. Ghrelin signals hunger, leptin signals fullness. When it comes to losing weight you are at their mercy. When ghrelin has the upper hand and its level rises you begin to feel hungry so you eat. Once your body’s need for nourishment is taken care of leptin begins to rise, ghrelin drops and your hunger dissipates as your feeling of fullness takes over. Sounds simple enough – but not so fast. You might find it interesting to know that if you restrict your food intake too much your ghrelin level increases and your leptin level drops. In other words you will always…

YOU CAN FIND BUTTER ME UP AT THE FOLLOWING MARKETS IN AND AROUND GAUTENG: First Friday night of the month at the Deep Roots Night Market in Centurion. First Saturday of the month at the Banting Market Pretoria. First Sunday of the month at the Ngwenya Country Market in Muldersdrift. Second Saturday of the month at the Field Market in Parkmore. Neigh-Bours Magical Medieval Fayre 2017 in Kyalami on 2 September. I have loved cooking and entertaining since I worked in restaurants in London in the Nineties,’ says Howard Shenker of Butter Me Up. Howard is an avid traveller and, instead of showing photos to his friends when he gets home, he shares his adventures by designing feasts inspired by his travels and inviting his friends to dinner. In time…

B elly fat. There’s no reason to love it but here’s another downer: it’s a sign that you might have high insulin. Slim, flat-bellied people may also have insulin issues, of course, but if you’re gaining belly fat it’s something to investigate. High insulin is the proverbial ‘canary in the coal mine’ that warns of imminent danger. The build-up of insulin indicates, metabolically speaking, that your system is no longer working as it should. If left untreated high levels of insulin develop into insulin resistance (a pre-diabetic state) and, eventually, could result in full-blown type 2 diabetes. Excess insulin is highly inflammatory to the body and can lead to heart disease and hormonal imbalance. It has, for example, been shown that a high percentage of women with polycystic ovary syndrome (PCOS)…

1 WARM-UP Skipping is a useful warm-up and can be incorporated in interval training to increase the intensity of workouts. It also improves your rhythm and coordination, for faster, lighter feet. SHADOW-BOXING 2 IN THE MIRROR The mirror is the first piece of equipment you’ll use when learning to box because you can assess your technique and posture. You can practise without dumb-bells, but if you have been boxing for a while, the dumb-bells will help to increase shoulder strength and stability. Shadow-boxing also develops your hand-eye coordination before moving on to pads or bags. 3 SPEEDBALL PUNCHING The speedball improves hand-eye coordination and rhythm. Boxers are like dancers, except that we also punch. Without rhythm or flow, you won’t be able to box properly. 4 CONDITIONING & ENDURANCE Working the…

fruit, veg & herbs Asparagus Avocados Baby gem lettuce Baby spinach Basil Broccoli Brussels sprouts Butternut Cabbage, red Cauliflower, broccoli and kale rice Cauliflower Cauli rice Celery Chilli, green and red Chives Coriander Cos lettuce Courgettes Cucumber Dill Fennel bulb Garlic Ginger Green beans Kale Leeks Lemons Limes Micro herbs Mint Mushrooms, button & baby button Onion, red and white Parsley Peppers, red, yellow & green Pomegranate rubies Pumpkin Pumpkin tagliatelle Radishes Raspberries Rocket Rosemary Sage Spring onions Sweet potatoes, orange and white Thyme Tomatoes, rosa, vine, cherry, and slicing Turmeric, fresh Vietnamese mint Zoodles store cupboard Almond flour Arrowroot powder Baking powder Basil pesto Cocoa powder Coconut flour Coconut milk Desiccated coconut Golden flaxseed, milled Green olives Harissa mayonnaise Harissa paste Hazelnuts Instant green coffee (such as Skinny Green…

KEEP ON TRACK PER SERVING Fat 65g Carbs 13g Protein 72g PECORINO CHICKEN WITH VINE TOMATOES RECIPE ON PAGE 66 KEEP ON TRACK PER SERVING Fat 48g Carbs 23g Protein 58g HALLOUMI CHEESE & LAMB PIZZA RECIPE ON PAGE 66 KEEP ON TRACK PER SERVING Fat 59g Carbs 16g Protein 38g BLUE CHEESE, BEEF & BROCCOLI BAKE KEEP ON TRACK PER SERVING Fat 42g Carbs 24g Protein 25g COCONUT PANEER & TOMATO CURRY BLUE CHEESE, BEEF & BROCCOLI BAKE SERVES 4 FOR THE BEEF • 3 tbsp coconut oil • 500g beef mince • 70g tomato paste • 2 tsp dried rosemary • 1 tsp paprika • ½ cup homemade beef stock • himalayan salt and black pepper FOR THE TOPPING • 150g blue cheese, crumbled • 1 cup sour…

YES MEAT As far as possible, choose grass-fed or organic meat. Enjoy the fat and the skin! • Bacon (If possible try to find charcuterie bacon, 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 such as 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 SEAFOOD The oilier…

we now know we have been misled for decades about saturated fat being ‘deadly’ but we have also been misled about polyunsaturated fats (PUFAs). These have been promoted as everything from heart healthy to slimming but it appears nothing could be further from the truth. Shockingly, up to 62% of the Standard American Diet (and probably the standard South African diet!) is made up of PUFAs so we need to look at this. We already know, as low-carbers, that saturated fatty acids (SFAs) from animal fats and coconut oil are not harmful – so where do monounsaturated fatty acids (MUFAs) and PUFAs fit in? Chemically MUFAs and PUFAs are very similar but there’s a slight difference in the structure of their molecules, which changes what they do. You will find MUFAs…

I’ve been thinking back to my days as a young GP in the early Eighties. I remember consultations about morbid obesity in, perhaps, a child. Often, the parents’ explanation was that the child’s condition was due to a ‘gland’ problem and a ‘hormonal imbalance’. In the back of my mind I would wonder: what is the name of this ‘hormone’ or ‘gland’? I believed the child was probably eating too much and exercising too little: the calories-in and calories-out theory. I know now that the parents were right. Obesity, in most cases, is caused by a hormone and a gland: insulin, secreted by the pancreas. Understanding the role of insulin in the development of obesity and metabolic syndrome makes it so much easier to follow a lifestyle in which the…

S o some time ago you decided to go low carb and had fabulous results – you felt better, looked amazing and all your ‘thin’ clothes started fitting you again. Life was beautiful, clothes shopping was a dream and you swore you’d never go back to the old you, ever. Then, life happened. After a time – months, or years – you drifted back into old ways. You could have fallen off the wagon completely or just got a bit lost along the way, and maybe you even gained some weight back. Congratulations, you are human, and you are not alone. For many people events such as holidays, birthdays and weddings ‘get in the way’ and we again take up the habits that made us overweight or sick in the first…

j essica grew up in a health-conscious family, eating well and staying active, but her relationship with food has not always been healthy. ‘I had a turbulent relationship with food and my body after starting a diet – for fun – when I was 16,’ she wrote in her first book, The Healthy Life. ‘I wasn’t particularly overweight but losing weight excited me. So I dieted – and I felt amazing. People were commenting. I could wear a bikini with such confidence. Wow, this was fun!’ Soon everything went wrong. ‘I became a fad dieter, a Calorie counter. I dieted and dieted and became incredibly underweight. I began fearing food. I needed control over every mouthful of food and ounce of body weight. It was exhausting.’ After school Jessica decided to…

KEEP ON TRACK PER SERVING Fat 27g Carbs 37g Protein 14g ROAST BUTTERNUT & AVOCADO BUDDHA BOWL RECIPE ON PAGE 52 KEEP ON TRACK PER SERVING Fat 29g Carbs 31g Protein 12g CRISPY TURMERIC CAULIFLOWER RECIPE ON PAGE 52 KEEP ON TRACK PER SERVING Fat 22g Carbs 30g Protein 8g SPICY, NUTTY STUFFED SWEET PEPPERS RECIPE ON PAGE 54 KEEP ON TRACK PER SERVING Fat 29g Carbs 9g Protein 6g MUSHROOMS MIXED WITH ZOODLES RECIPE ON PAGE 54 BAKED KALE BALLS IN TOMATO SAUCE SERVES 4 FOR THE BALLS • 50g kale, finely chopped • 200g courgettes, finely chopped • 1 small red onion, finely chopped • 3 tbsp golden flaxseed meal • 3 tbsp coconut flour • 40g parmesan cheese, grated • 1 egg, beaten • himalayan salt and…

KEEP ON TRACK PER SERVING Fat 43g Carbs 20g Protein 23g SWEET POTATO ROUNDS WITH TROUT & KIMCHI BUTTER RECIPE ON PAGE 72 KEEP ON TRACK PER SERVING Fat 27g Carbs 35g Protein 32g SWEET POTATOES WITH LAMB MEATBALLS & SALAD RECIPE ON PAGE 72 Take note! If you are following a very low-carb or ketogenic diet for weight loss or medical purposes (such as for type 2 diabetes management), you will need to limit your sweet potato intake. You’ll notice the carb counts per serving are slightly higher in these recipes because they are more suited to a moderate low-carb (20–50g per day) or liberal low-carb (50–100g per day) lifestyle. KEEP ON TRACK PER SERVING Fat 45g Carbs 35g Protein 32g EGG, BILTONG & AVOCADO SWEET POTATOES RECIPE ON…