Table of contents for Vol 40 in LOSE IT! The Handbook

Boschendal farm-fresh online store offers ethical products, the majority of which are produced and sourced locally. The estate’s focus is very much on building a community around the best quality farm produce and sharing the talents of local creators and artisans with the larger Western Cape public. They’re looking forward to expanding their entire range for delivery countrywide soon. Online shoppers can look forward to buying not only the freshest of fresh produce and items from the bakery, butchery, deli and pantry, but also homeware and body products sourced locally. Bring the farm stall to your door! shop.boschendal.com…

BEST GO-TO RECIPE SERVES 2–3 KEEP ON TRACK per serving FAT 38G | CARBS 6 G| PROTEIN 20G 30 ml (2 tbsp) butter1 x 270 g packet Gigi’s Konjac Fettuccine2 garlic cloves, crushed200 g streaky bacon, chopped150 g mushrooms, chopped125 ml (½ cup) sour cream5ml (1 tsp) onion powder handful of fresh herbs60 g mozzarella, shredded 1. Heat a saucepan on the stove, melt butter and fry garlic and fettuccine for 2–3 minutes. Add bacon and fry for another 2–3 minutes. Season with salt and pepper. 2. Add more butter and mushrooms. Close the lid of the pan and cook for 2–3 minutes. 3. Add sour cream. Season with onion powder, herbs, and more salt and pepper to taste. Stir through and turn off the heat. 4. Add mozzarella, stir and…

Creamy. Dark. Melty. Oozy… Everything about chocolate tells a tale of temptation and the ultimate indulgence. But what if all that deliciousness could be found in a healthy product that still delivered a delectable dose of delight, without any of the sugar-related downsides? ‘Our vision was to create a delicious, high-quality, guilt-free chocolate that looked beautiful,’ says Heidi Kerwan, financial director and co-founder of Nova Chocolate. ‘We wanted it to be a real treat that everyone could enjoy, whether they were diabetic, vegan, or gluten-intolerant, or just searching for a healthier indulgence.’ Nova Chocolate has definitely surpassed that vision. The mouth-watering range of artisanal goodies has something for everyone, including chocolate slabs in a plethora of flavours, hot chocolate powder, baking buttons, and chocolate balsamic drizzle that packs a major…

You probably have a go-to list of scapegoats you blame when you’re feeling tired – long hours at work, the kids waking you up too early and that never-ending carousel of lockdown washing/tidying/ironing/cooking. But the latest research has found that there are other forces at work that might be sapping your precious energy levels. And these (unlike your boss and the kids) are ones you can control. Here’s how. GARNER YOUR EMOTIONAL ENERGY There are days when you bounce out of the house, ready for whatever life throws at you, and there are days when you really don’t. According to therapist Mira Kirshenbaum, author of The Emotional Energy Factor, the difference is often down to emotional energy, which she believes accounts for up to two-thirds of your va-va-voom. ‘Emotional energy…

Confession: I’ve never really been into spinning. The classes at the gym always seemed to have a cult-like feel, and just 5 minutes on a bicycle leaves my lady parts in pain. As a ‘geriatric’ millennial, I just didn’t have time for that. Spending a lot of time lying down and stretching and toning, on the other hand? Sign me up. So, when Suzette Louw Olivier arrived at my house to drop off the Keiser M3i indoor bike for my monthlong Singletrack experience, I was concerned. As luck would have it, however, that very evening the president announced our move to level 4 on 28 June (and therefore no more dining in restaurants, making a booze run or going to the gym), so I wasn’t left with many options other…

SPICY TOMATO AND PEPPER DIP WITH NUT AND SEED CRACKERS SERVES 6; MAKES 30 CRACKERS KEEP ON TRACK per serving FAT 26G | CARBS 13G | PROTEIN 9G FOR THE DIP 45ml (3 tbsp) olive oil2 red sweet peppers, seeded and chopped coarsely salt300 g ripe cocktail tomatoes2 garlic cloves, chopped finely1 green chilli, seeded and chopped finely5ml (1 tsp) cumin seeds10ml (2 tsp) smoked paprika small handful of fresh basil leaves FOR THE CRACKERS 20 g almond flour30g pecan nuts30 g pumpkin seeds60 g sunflower seeds40 g golden linseeds40g chia seeds20 g psyllium husks salt1 egg125 ml (½ cup) warm water 1. Heat the olive oil in a medium pan over medium-high heat. Season the sweet pepper with salt and cook in the oil for 10–15 minutes until starting to…

COCONUT AND BERRY POPSICLES SERVES 6 KEEP ON TRACK per serving FAT 10G | CARBS 6G | PROTEIN 3G 142 g cream cheese45 ml (3 tbsp) double-cream plain yoghurt60ml (¼ cup) full-fat coconut cream30 g erythritol30 ml (2 tbsp) fine desiccated coconut5ml (1 tsp) chia seeds2.5ml (½ tsp) MCT oil375 ml (1½ cups) mixed frozen berries 1. Combine all the ingredients except the berries in a blender and process until smooth. 2. Add the berries and continue to process until they are broken into small pieces. 3. Pour into popsicle moulds, insert a stick in each one, and freeze for at least 3 hours or overnight until set. 4. Hold the moulds under warm water for a few seconds to loosen the popsicles to remove them. They’ll keep in an airtight…

This plan includes foods most likely to have been eaten by early humans, obtained by hunting and gathering, like those listed here. 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 processed or crumbed fish SWEET THINGS • Dark chocolate•…

Super Soul is a personal selection of Oprah’s conversations with spiritual leaders, best-selling authors, health and wellness experts, and other global stars. Oprah does what Oprah does best: draw out valuable and interesting insights from inspiring people. Motivating, uplifting and generally just an enjoyable listen, each episode offers a different learning opportunity in everything from mindfulness to how you can work towards realising your life goals. It’s available on Google Podcasts, Apple Podcasts and Spotify.…

‘I always feel the need to snack mid-afternoon! What should I eat?’ Q My elderly parents live with me and I worry about not taking enough precautions against Covid-19. Should I be disinfecting every item of shopping before it enters my home? A Although I cannot make recommendations on the degree of disinfecting you should do, because every family is unique and people must decide for themselves based on their situation, there are two things I’m compelled to speak about as it directly pertains to my work as a nutritionist: these are the function of the immune system, which should be boosted; and inflammation, which should be suppressed. Several things contribute to bodily inflammation, including smoking, not managing your stress, excess fat tissue, and a lack of sleep and exercise.…

SERVES 4 KEEP ON TRACK per sandwich FAT 23G | CARBS 4G | PROTEIN 13G FOR THE CLOUD EGGS 4 large eggs60ml (4 tbsp) grated Parmesan60 ml (4 tbsp) chopped flat-leaf parsley3 cooked bacon rashers, chopped and crumbled salt and ground black pepper to taste FOR THE SALAD 60ml (¼ cup) olive oil15ml (1 tbsp) white wine vinegar or a squeeze of fresh lemon juice salt and ground black pepper to taste1 packet mixed spinach leaf salad, washed and patted dry 1. Preheat the oven to 230°C. Line a baking sheet with baking paper and spray with cooking spray. 2. Separate the eggs whites from the yolks. Place the egg whites in a large bowl and the 4 egg yolks in separate small bowls. 3. Whisk the egg white until stiff…

For years, those of us who followed a Western diet didn’t think twice about fibre and how it fitted into the food pyramid. We were told that eating it daily was essential; that eating enough whole-grains, wheat-based bakes, fruit and vegetables (forming the broader base of that pyramid, and therefore realised as more servings than other food groups) would provide roughage to keep us regular, along with a host of other health benefits. Eating foods rich in soluble fibre on a Western diet was and still is considered the smart choice for regulating blood sugar levels, especially pertinent in a country with one of the highest type 2 diabetes statistics on the continent. It is also still a favourite with heart doctors, credited with helping lower cholesterol levels and, in…

Starter GRILLED SEAFOOD IN ANCHOVY BUTTER SERVES 6 KEEP ON TRACK per serving FAT 20G | CARBS 10G | PROTEIN 23G FOR THE ANCHOVY BUTTER 125 g softened butter2 garlic cloves, peeled and chopped finely grated zest of 1 lemon4 anchovy fillets, chopped finely handful of flat-leaf parsley, chopped finely salt FOR THE SEAFOOD 18 shelled mussels (this means they’ll be precooked)12 squid heads12 calamari rings (we sliced2 calamari tubes into 12 rings)6 prawns, cleaned and shelled lemon wedges, to serve 1. Combine all the ingredients for the anchovy butter in a small bowl, season lightly (the anchovies are already quite salty) and set aside until needed. 2. Make a braai fire with medium-hot coals. Use 6 cleaned scallop shells (you can buy them at kitchen stores) or just stir-fry the…

NATALIE ANDERS’ BERRY PAVLOVA SERVES 8 KEEP ON TRACK per serving FAT 20G | CARBS 8G | PROTEIN 6G 6 large eggs7.5 ml (½ tbsp) cream of tartar150 g erythritol (divided into½ cup and ¼ cup)375 ml (1½ cups) whipping cream15ml (1 tbsp) vanilla extract500 g fresh raspberries, blackberries, blueberries and sliced strawberries15 g 85% dark chocolate, grated 1. Preheat the oven to 155°C and line a baking sheet with baking paper. 2. Separate the egg whites from the egg yolks. Place the egg whites in the bowl of a stand mixer with the whisk attachment, and whisk on a medium-low speed until foamy. Add the cream of tartar. Then add ½ cup erythritol, 1 tablespoon at a time. Keep whisking the egg white until stiff peaks form. 3. Turn the…

Fermentation here specifically refers to the natural process of lacto-fermentation, which uses lactic-acid-producing bacteria (mostly from the Lactobacillus genus) and yeast to break down the sugars and starches naturally present in vegetables and fruits. The living bacteria in fermented foods increase the nutrient availability of foods and support your gut and immune system. Pickling uses a pickling solution containing vinegar to preserve food. The vinegar kills the bacteria (both good and bad), making this an excellent preservative, but it’s not as beneficial for your gut biome as natural fermentation. Using apple cider vinegar with the mother will increase the health benefits. BASIC LACTO-FERMENTATION The lacto-fermentation process works because of the fact that bacteria that could be harmful to us cannot tolerate much salt, whereas healthy bacteria can. Lacto-fermentation wipes out…

THE ELEKTRA ULTRASONIC COOL & WARM STEAM HUMIDIFIER adds moisture to the air in your home and could help to relieve sinus congestion symptoms and ease dryness of the skin, nose, throat and lips. This model features a detachable 7.5-litre tank and an ionise and aromatherapy function. R1 300; Dis-Chem LE NATUREL NATURAL BUCHU BALM contains a soothing blend of natural oils and other indigenous plant-based ingredients that have both antibacterial and anti-inflammatory properties. The balm is formulated to moisturise dry skin, relieve itchiness and soothe skin irritations. Applying it to bruised or scratched skin will aid recovery. R95 (30 g) and R265 (100 g); lenaturel.co.za HAPPY CULTURE ZESTY ENERGY KOMBUCHA is made from fermented organic green tea and mineral water, and infused with citrus, guarana and ginseng extracts. It’s a naturally effervescent…

All my life, my weight has been up and down,’ says Zane Rinke. ‘Growing up, I wasn’t the slimmest kid. I lost all the weight in my early 20s and then gained it all back, which seemed to be a recurrent pattern. During 2009 and 2010, I committed myself to a healthy lifestyle, which happened to be very gym-orientated. I built a lot of muscle and lost a lot of weight. And then life began to spiral out of control.’ Working, travelling and completing his MBA all at once led Zane down the destructive path of mostly eating fast food and shop-bought meals. When lockdown hit, the situation quickly worsened. ‘Any physical movement I had been doing before was no longer necessary. I could take just five steps from my…

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SERVES 4 AS A SIDE DISH KEEP ON TRACK per serving FAT 27G | CARBS 7 G | PROTEIN 10G 1 head of cauliflower, cut into florets150 ml (⅗ cup) double-thick cream or sour cream handful of chives, chopped, plus extra to garnish120 g Cheddar, grated5ml (1 tsp) salt5ml (1 tsp) ground black pepper or paprika 1. Preheat the oven to 180°C. 2. Bring water to the boil in a large saucepan and cook the cauliflower until slightly soft. Drain and mash the cauliflower. Add the cream, the chives, half of the grated Cheddar cheese and the seasoning. 3. Spoon the mixture into an oven-proof dish, sprinkle the remaining cheese on top, and bake until golden and heated through. Sprinkle with chives and serve hot. BEST GO-TO RECIPE…

There’s no better time to work on yourself than now! Most of us have been trapped inside for too long with only our pets for company, so we haven’t really needed to do much on that score (dogs love you no matter whether you’ve spent an entire week in the same tracksuit pants). But that’s not going to last forever *knocks on wood*, so let’s use the time we have left to become the well-rounded social beings we know we can be. Here are six great resources to start with. Books 1 BOOK YOU SHOULDN’T HAVE READ: A MOTIVATIONAL/INSPIRATIONAL BOOK by Pheng Taing The perfect book for the person who doesn’t read self-care books, The Book You Shouldn’t Have Read is just 38 pages long! Reason being, you should be spending…

MEXICAN PRAWN COCKTAIL SERVES 4 KEEP ON TRACK per serving FAT 21G | CARBS 15G | PROTEIN 11G FOR THE SALSA 120 g cocktail tomatoes, chopped coarsely½ red onion, peeled and chopped finely2 jalapeño peppers, 1 chopped and 1 sliced thinly2 garlic cloves, peeled and chopped finely handful of coriander leaves, chopped30 ml (2 tbsp) lime juice salt FOR THE PRAWN COCKTAIL 45 ml (3 tbsp) crème fraiche45 ml (3 tbsp) mayonnaise2.5ml (½ tsp) cayenne pepper1 small head of cos lettuce, leaves separated2 avocados, halved, peeled and drizzled with lime juice salt12 prawns, cleaned and cooked TO SERVE coriander leaves mint leaves lime wedges 1. Combine all the ingredients for the salsa in a medium bowl and season with salt. Set aside. 2. Combine the crème fraiche, mayonnaise and cayenne pepper…

AMERICAN BURGERS SERVES 6 KEEP ON TRACK per serving FAT 46G | CARBS 13G | PROTEIN 50G FOR THE BURGER BUNS 375 g grated mozzarella60 g medium-fat cream cheese150 g almond flour2 large eggs salt1 egg, whisked with a small pinch of salt for eggwash30 ml (2 tbsp) sesame seeds FOR THE BURGER PATTIES 600 g beef brisket, cubed2 garlic cloves, chopped coarsely1 jalapeño pepper, chopped coarsely15 ml (1 tbsp) Dijon mustard salt6 thin slices of mature Cheddar TO SERVE 1 small head of cos lettuce, leaves separated2 large ripe tomatoes, sliced thickly1 red onion, peeled and sliced Quick burger pickle (recipe on page 81) 1. For the burger buns: Preheat the oven to 200°C. Line a large baking tray with baking paper. 2. Place the mozzarella and cream cheese in…