Table of contents for Vol 35 in LOSE IT! The Handbook

1. You must not use the content in LOSE IT! as a substitute for medical advice from a healthcare professional. You should seek medical advice from a qualified professional before starting any weight-loss programme. 2. LOSE IT! magazine (which we sometimes refer to as LOSE IT!) provides educational information on weight loss management and is intended to assist users in weight loss. LOSE IT! is not a medical organisation and cannot give medical advice or a diagnosis. 3. The information and material in LOSE IT! are intended as a general guide to assist weight loss and do not take into account individual circumstances. LOSE IT! will not provide any form of assistance or support in individual cases, nor feedback on any information you submit to the magazine. 4. You use…

Spinach and kale tend to get all the glory in the leafy green department, but the lesser known Swiss chard is a highly nutritious option. It belongs to the beet family and has leaves that are large and dark in colour, while the stems are usually red or white. Some Swiss chard stems are multi-coloured (known as rainbow chard) which make for a wholesome and beautiful addition to your daily plate! 6 reason to start eating SWISS CHARD 1 PREVENTS BONE WEAKNESS AND OSTEOPOROSIS Poor bone health can lead to a lifetime of discomfort and often gives way to painful arthritic conditions and osteoporosis. Swiss chard’s high concentration of vitamin K helps strengthen bones and reduces the likelihood of a break or fracture by improving bone mineral density. When it…

Funky Ouma's Products are available from funky-ouma.co.za. Otherwise, keep an eye out in delis, farmstalls, and gift shops. Anneke knows first-hand why steering clear of harmful ingredients is so essential. In 2016, four years after vstarting Funky Ouma, she was diagnosed with cancer. Many of us dream about starting a business with our best friend. For Johannita Eksteen, that dream came true when she brought her mom, Anneke van Rooyen (otherwise known as the funkiest ouma around), on board. Johannita, the youngest of Anneke’s four children, fondly remembers her childhood with her mom tinkering away in the kitchen. ‘My mother has always made salts and spices for family and friends because she’s always said, “I don’t want to use junk in my house!”’ When Johannita left the corporate world behind…

and two other reader questions for our clinical nutritionist, Ruth Marcus. Q I have been following a lowcarb, healthy fat diet for three weeks. I often feel hungry after meals. Should I add more fat to my diet? A It is possible that you are not consuming enough healthy fat, or that you are not consuming enough overall calories. Both instances can affect hunger. Your body has two main sources of readily available energy: fats and carbohydrates. When we remove carbohydrates from the diet, the body is forced to use fat as its main source of energy. This energy can come from the body’s fat stores or from the fat in the food we eat, such as butter or olive oil. When following a low-carb way of eating, it is…

Fats are essential to a healthy, functioning diet. As fans of the low-carb lifestyle, we know that better than anyone. The human body is remarkable in many ways, and, for the most part, provides us with everything we need naturally. When it comes to fatty acids, however, our bodies are able to produce all except two: omega-3 and omega-6 fatty acids. These polyunsaturated fats are referred to as ‘essential fatty acids’. Even though we can’t produce them, our bodies need them to function, so we have to consume healthy amounts of each. These fatty acids are not only stored and used as energy but are biologically active and play different roles in our bodily functions. Omega-3 Omega-3 fatty acids are a vital component of cell membranes in the body. Omega-3s…

CURRIED PUMPKIN SOUP SERVES 4 KEEP ON TRACK per serving FAT 35G CARBS 29G PROTEIN 9G FOR THE SOUP 30ml coconut oil1 onion, peeled and chopped6cm piece of ginger, peeled and grated2 garlic cloves, peeled and finely chopped2 tbsp curry powder or garam masala1kg pumpkin, peeled and cubed3 cups (750ml) chicken stock salt1 tin (410g) coconut milk FOR THE PUMPKIN 200g extra pumpkin, peeled and cut into wedges30ml coconut oilsalt TO SERVE ¼ cup mixed seeds (such as pumpkin, sunflower and linseed), lightly toastedsmall handful fresh coriander 1. For the soup: Heat the oil in a large saucepan over medium heat. 2. Add the onion, ginger and garlic and cook for 5 minutes or until soft and translucent. 3. Add the curry powder and cook for 1 more minute, then…

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First off, it’s important to clarify the term ‘artificial sweeteners’, as it is a broad concept. Simply put, there are two categories: chemical-based and nonchemical (natural) sweeteners. Chemical-based artificial sweeteners include aspartame, acusulphame K and sucralose. These compounds destroy a lot of our healthy gut bacteria, which can result in the development of IBS and leaky gut syndrome. According to a study published in The Journal of Nature, all artificial sweeteners induce glucose intolerance and insulin resistance, which can lead to type 2 diabetes. Ironic to think that a ‘zero calorie food’ could prevent or stall weight loss. Sucralose is a popular sweetener found in foods such as canned fruit, certain dairy products and chewing gum. Like the other chemical-based artificial sweeteners, sucralose can also be detrimental to your health…

PARMESAN CRISPS SERVES 4 KEEP ON TRACK per serving FAT 1G CARBS 0.2G PROTEIN 1G 4 tsp Parmesan cheese, finely grated 1. Preheat the oven to 180°C. 2. Scoop half a teaspoon of the finely grated Parmesan cheese onto baking tray lined with a silicone mat or wellgreased baking paper. Spread the mounds out a little to form circles. 3. Bake for 4–5 minutes or until melted and a light golden colour. 4. Remove from the oven and leave to cool completely. HALLOUMI CROUTONS SERVES 4 KEEP ON TRACK per serving FAT 7G CARBS 0.2G PROTEIN 3G 2 slices (about 50g)halloumi cheese15ml butter 1. Cut the halloumi into slices about 3mm thick, then cut the slices into smaller pieces. 2. Melt 15ml butter over medium heat in a small frying…

1 START YOUR DAY WITH POSITIVE AFFIRMATIONS By including constructive words and thoughts in your morning routine, you’re actively kicking those negative feelings to the curb. Your brain is most receptive when you wake up, so make the most of this time to vocalise the way you’d like your day to go. Say them out loud, repeat them over and over in your mind – and make it a habit. In the long run it will become a way of ensuring you start the day with nothing but positive thoughts. The late motivational author and self-help expert Louise Hay used to start her day with affirmations before she got out of bed. ‘The moment I wake up, I snuggle my body a little deeper into my bed and thank my…

CRASH DIETS Attempting to lose weight with extreme calorie restriction is a major contributor to hormonal imbalances. It significantly reduces leptin and increases ghrelin. It is far better to adopt a more patient and balanced approach to weight loss. TOO LITTLE SLEEP Skimping on sleep is a very bad idea if your goal is fat loss. Sleep deprivation can increase ghrelin and decrease leptin. Just one night of too little sleep can leave you with an increased appetite the next day. Getting insufficient sleep has also been found to increase levels of stress hormones and resistance to insulin, both of which contribute to weight gain. Be sure to get at least seven to eight hours every night. STRESS Another hormone that can affect food intake is cortisol. Cortisol is the…

CHICKEN LIVER PÂTÉ SERVES 6 AS A STARTER KEEP ON TRACK per serving FAT 53G CARBS 4G PROTEIN 15G 30ml olive oil30g butter½ small onion, peeled and finelychopped1 small garlic clove, peeled and finelychopped1 bay leaf4 sprigs thyme350g chicken livers, cleanedpinch of salt60ml balsamic vinegar250g butter, at room temperature2 extra bay leaves for top45g butter, melted, for top 1. Heat a medium pan over high heat and add the olive oil and butter to the pan. Add the onion, garlic, bay leaf and thyme. Add the chicken livers as soon as the butter starts to bubble, season with salt. Quickly fry the livers on all sides until golden brown on the outside but still pink on the inside. 2. Add 30ml (2 tbsp) of the balsamic vinegar to the pan…

THIS HEARTY BREW CONTAINS APPLE CIDER VINEGAR, WHICH IS KNOWN TO IMPROVE INSULIN SENSITIVITY. IT ALSO LOWERS CHOLESTEROL AND BLOOD PRESSURE, AND IMPROVES HEART HEALTH APPLE CIDER BREW SERVES 6 KEEP ON TRACK per serving FAT 0G CARBS 9G PROTEIN 1G 1 orange4 whole cloves750ml (3 cups) strong rooibos tea1 cinnamon stick3cm fresh ginger, thinly sliced6 cardamom pods, crushed pinch of ground allspice pinch of ground nutmeg250ml (1 cup) dry apple cider45ml (3 tbsp) apple cider vinegar1 lemon, sliced into 6 wedges1 red apple, thinly sliced fresh mint, to serve 1. Stud the orange with cloves and place in a large saucepan. Add the rooibos tea, cinnamon, ginger, cardamom, allspice and nutmeg. Bring to the boil over medium-high heat. Switch off the heat and set aside for 30 minutes to…

MEAT • Free range, grass-fed, organic meat No processed meats EGGS • Free range organic eggs SEAFOOD • Most fish No processed or crumbed fish DAIRY • Ghee No other dairy such as milk, cream or cheese SWEET THINGS • Raw honey• Maple syrup• Dark chocolate No sugar or artificial sweeteners FRUIT • Most fresh (preferably organic) fruit in moderation FATS • Coconut oil• Olive oil• Avocado oil• Macadamia nut oil No refined vegetable oil such as sunflower or canola NUTS • Most nuts No legumes or dried beans, unless you choose to include peanuts. FLOURS • Almond flour• Macadamia nut flour• Coconut flour No wheat flours, grain, cereals, rice or oats VEGGIES • Most fresh vegetables – preferably organic Starchy vegetables such as sweet potatoes and beetroot should be…

Vangile Manzini had been through the wringer trying to fall pregnant. After nine traumatic years of negative results, ectopic pregnancies, miscarriages and a stillborn baby, her prayers were answered when, in 2006, she welcomed a healthy baby girl into the world. In 2008 her second daughter was born. The years of struggling had taken their toll: Vangile now found herself 30kg heavier. ‘I used to be a size 32 or 34, but after everything I went through and then my two pregnancies, the last thing on my mind was losing weight. More than the physical weight, I was also carrying emotional weight.’ For an entire year Vangile faced one health concern after another – it seemed there was never a point where she wasn’t ill. ‘It started with the dizzy…

Before her low-carb journey took off, Debi Malherbe recalls a frustrating number of failed attempts at losing weight. From Weigh-Less to Weight Watchers and Slender Wonder, Debi had tried them all. ‘It was always a system where you count points and weigh out your food, and it was absolutely soul-destroying for me. It just became too much. I lost a bit of weight, but it wasn’t sustainable. Some plans allowed about 100g of chicken, a tomato and one shake in a day, so it felt like starvation.’ When her aunt and uncle started following a low-carb lifestyle, Debi noticed the results almost immediately. ‘They bought [The Real Meal Revolution] and they were slimming down pretty quickly. Then my husband started as well, and he lost about 10kg. I was really…

Is your low-carb eating plan failing to deliver the results you were hoping for? Not sure where you might be going wrong? It’s not just about knowing which foods to eat – you also have to keep quantities and ratios in mind. Too many complex carbs and you may be spiking blood sugar and insulin levels too much and promoting fat storage instead of fat loss. Not enough protein and you run the risk of losing muscle mass, which is a big no-no if you want to age well. Overdo the fat and you will probably overshoot on calories, making weight loss very slow and challenging. A super-simple guideline to the ‘perfect plate’ will help you stay on track. All you need to keep in mind are some simple fractions.…

Bodybuilder Thaabiet Domingo walked into his first jiu-jitsu class with all the confidence in the world. He was built like a tank and paired up with a short 16-year-old girl – this was going to be a cake walk, he figured. ‘She put me to sleep in a couple of seconds,’ he says. ‘I woke up with about five or six people crowded around me, slapping me awake. At that point I realised, if this were to happen on the street, I wouldn’t be able to defend myself. After that, I quit the weights and threw myself into jiu-jitsu.’ That was eight years ago. Today, Thaabiet is referred to as ‘Coach’ on the mat – a term of respect for this highly skilled purple belt. He runs his own jiu-jitsu…

Reduce inflammation by avoiding inflammatory foods such as sugar, seed oils and processed carbohydrates. Increase omega-3 intake by supplementing with a goodquality fish oil or eating more fatty fish such as salmon. Eat protein at every meal, especially breakfast, as it reduces ghrelin levels and makes you feel more satisfied throughout the day. Also include foods that have a high water and fibre content, such as salads and vegetables, to promote satiety. For some people, eating on a schedule (say every four to six hours) keeps their hunger hormones on a more even keel and prevents ravenous overeating at their evening meal. Include a mix of macronutrients (carbs, fats and protein) at meals to stimulate the release of all satiety hormones, a few of which are more effectively triggered with…

OXTAIL WITH ASIAN FLAVOURS SERVES 8 KEEP ON TRACK per serving FAT 22G CARBS 6G PROTEIN 41G 1kg oxtail piecessalt2 tbsp coconut oil2 onions, peeled and thickly sliced2 thick slices fresh ginger6 garlic cloves, crushed3–4 whole star anise3 bay leaves6 allspice berries3 pieces of cassia bark2 tbsp soy sauce1 tin (400g) whole peeled tomato 250–375 ml (1–1 ½ cups) homemade beef stock 1. Lightly season oxtail pieces with salt. Heat oil in a large heavybased casserole over mediumhigh heat and fry oxtail in batches until brown on all sides. Remove and set aside on a plate 2. Add the onions and fry until soft. Add the ginger, garlic, star anise, bay leaves, allspice and cassia to the onions and fry for about 2 minutes or until fragrant. 3. Return the…

CHAI MUG CAKES SERVES 4 KEEP ON TRACK per serving FAT 23G CARBS 11G PROTEIN 6G 2 large eggs60ml (4 tbsp) butter, melted90ml (6 tbsp) almond flour20ml (4 tsp) erythritol5ml (1 tsp) baking powderbig pinch of cinnamonbig pinch of ground gingerbig pinch of ground cardamom (optional)grated zest of 1 orangejuice of ½ orange TO SERVE 80ml (⅓ cup) fresh cream, whipped with 5ml (1 tsp) erythritolsmall handful blueberries 1. Combine all the ingredients in a medium mixing bowl and mix thoroughly. Spoon the batter, up to ½ full, into 4 microwaveresistant cups with 125ml (½ cup) capacity each. 2. Cook each cup in the microwave on high for 70 seconds. 3. To serve: Serve the puddings with fresh cream and blueberries. MALVA PUDDING SERVES 6–8 KEEP ON TRACK per serving…