Indice dei contenuti per Vol 31 - Jul 2019 in LOSE IT! The Handbook

You have a copy of LOSE IT in your hands because you know that eating low-carb will change your life for the better. You’re right! You’ll feel satiated, satisfied and full of energy. You’ll sleep better, have fewer mood swings and your brain will feel razor sharp. But eating properly is just part of the solution – you also need to really take care of yourself, which means your mental and spiritual wellbeing too. Reaching a balance with food also means achieving balance in other areas in your life, and that starts with self-care. Experts agree that there are a few very simple things you can do to get there. Here are five that we swear by and try to do every morning: • When you wake up, stretch. Just…

SERVES 4–6 KEEP ON TRACK per serving FAT 40G | CARBS 14G | PROTEIN 32G 8 chicken thighs, on the bonesalt and pepper2 tbsp butter for frying100g bacon, diced1 onion, finely chopped2 leeks, halved1 stalk celery, finely chopped2 cloves garlic, crushed250g button mushrooms, halved2 cups chicken stock1 bay leaf2 tsp chopped fresh thyme250ml creamthe juice and zest of 1 lemon3 cups baby spinach 1. Season the chicken thighs well with salt and pepper. 2. Melt the butter in a medium-sized casserole dish, and brown the chicken pieces in the butter, a few at a time, until they are golden on both sides. Remove from the casserole dish and set aside. 3. Add the bacon, and fry until crispy. 4. Add the onion, leeks, celery, garlic and mushrooms, and fry until…

What are nightshades? These colourful vegetables are all members of the Solanaceae family. Common nightshades include regular potatoes, eggplant, tomatoes, bell peppers and chillies. The list of edible nightshade plants also includes any spices made from peppers, such as paprika, red pepper flakes and cayenne pepper. Black pepper is not in this category as it comes from a different plant. Apart from this shortlist of edible nightshades, most are toxic to humans. And for some of us, even the edible nightshades can cause health issues if we’re nightshade-sensitive or allergic to them. What causes nightshades to have such a negative effect on certain people? Let’s look at a few possibilities… VITAMIN D METABOLISM There is anecdotal evidence linking nightshades with arthritis and, in particular, rheumatoid arthritis, an autoimmune condition. A…

SERVES 8 1 cup fresh cream3 tbsp xylitol (or to your own taste)2 slabs Lindt 85% dark chocolate, chopped (200g)1 tbsp cocoa4 eggs, beaten KEEP ON TRACK per serving FAT 19G | CARBS 9G | PROTEIN 7G 1. Heat cream and xylitol in the microwave until warm, but not hot. 2. Add the chocolate to the cream mixture until melted, then add the cocoa. Leave to cool. 3. Add eggs, beat for 1 minute with an electric beater until mixture is glossy and a thick mousse consistency. 4. Place into round silicone moulds (or a greased muffin pan) and bake at 150°C for 20 minutes or until cooked. 5. Remove from oven (it should still have a slight wobble). Allow to cool. COLD: Place it in the fridge for a…

Everything in my home has been made with my own two hands,’ says author, speaker and nutritional therapist Sally-Ann Creed. ‘Even down to the almond milk.’ For her, there’s no greater show of love than to serve whole, real food. She’s authored 10 books on the importance of what we put in our bodies, but she wasn’t always the picture of health. ‘As a child, I suffered from debilitating asthma and the older I got, the worse it seemed to get,’ she recalls. She spent most of her formative years in bed or hospital. ‘By the time I was 40, I had been in and out of ICU and I even had to be revived several times in my life.’ At one stage she was taking 17 scripted drugs, which,…

There is a large body of evidence linking exposure to the chemicals used in food production with an elevated risk of chronic diseases such as different types of cancers, diabetes, neurodegenerative disorders like Parkinson’s, Alzheimer’s, Amyotrophic Lateral Sclerosis (ALS), birth defects and reproductive disorders. Conversely, eating a diet rich in organic foods is associated with a decreased risk of cancer. A 2018 study published in JAMA Internal Medicine analysed the diets of nearly 70 000 French adults and found that those who ate organic foods were 25% less likely to develop cancers of any kind. Opting for organic fresh produce seems like the logical solution to the pesticide issue, but this isn’t always realistic – or affordable. Wouldn’t it be great if there were a list of the worst and…

Camphill Village founder Renate Sleigh is often described as ‘the heartbeat of Camphill’. Now 88 and retired, Renate still lives on the Malmesbury farm, reading to the elderly and mentoring Camphill’s volunteers. Her son James has taken over as CEO of Camphill Village. And it’s quite an operation: the farm produces dairy products, baked goods and cosmetics; but it is also home to 95 adults with intellectual development disorders. Camphill’s residents all live and work on the farm to create the products you find on the shelves. The concept, however, didn’t actually start with Renate; it was her father’s: Karl König was fleeing what was soon to be war-torn Austria when he originally came up with the idea. ‘My father was a refugee from Vienna,’ explains Renate. ‘When Hitler marched…

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CARAMELISED LIME, CAULIFLOWER AND COCONUT SOUP SERVES 4 KEEP ON TRACK per serving FAT 28G | CARBS 26G | PROTEIN 7G FOR THE CARAMELISED LIMES 1 tbsp honey,2 tsp ghee2 limes, sliced FOR THE SOUP 1 tbsp ghee1 onion or 2 shallots, chopped2 garlic cloves, minced1 tsp fresh ginger, minced1 carrot, finely chopped2 small heads cauliflower, broken into florets3 cups home-made vegetable stock1 x 400g tin coconut milkHimalayan salt and black peppersmoked chilli flakes to garnish 1. Heat a small frying pan, add the honey and ghee and toss in the limes. Cook gently until golden and caramelised. Set aside. 2. For the soup: Heat the ghee in a pot, add the onion, garlic, ginger and carrot, and sauté until golden. 3. Add the cauliflower florets and cook until just…

In all honesty, the biggest foodie trend of 2019 is convenience. And what’s more convenient than an avo? It provides a quick and easy mobile meal – it’s no wonder we can’t get enough of them! All of the top diets, from paleo to pegan, keto to LCHF, have one thing in common: healthy fats. Avos provide high amounts of heart-healthy fats, are naturally cholesterol free, and help with gut health and cognitive function. Not only are avos nutritious, but the extra perk is that they’re so tasty! Most of us are constantly on the go, so hassle-free snacks are a must-have. Avos are perfect for packing in a lunchbox, serving in a salad for supper or mashing onto a slice of toast for a nutrient-dense snack. Nutritious and delicious!…

BÉARNAISE SAUCE SERVES 4 KEEP ON TRACK per serving FAT 47G | CARBS 9G | PROTEIN 36G 3 tbsp white wine vinegar2 tbsp dry white wine¼ tsp black peppercorns½ onion, chopped2g tarragon or 1 tsp fennel seeds3 egg yolks, extra large180g butter chilled, in small cubesHimalayan salt and black pepper TO SERVE 600g fillet steak, cooked250g fine green beans, cooked 1. Pour the vinegar, wine, peppercorns, onion and tarragon (or fennel seeds) into a small pot. Bring to a simmer and cook gently until reduced by half, then strain and set aside to cool. 2. Add the egg yolks to a heatproof bowl set on a pot of simmering water, add the strained vinegar mixture and whisk until light and foamy. 3. Slowly add the butter cubes, whisking constantly until…

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 except peanuts No legumes or dried beans 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 eaten in moderation. No…

If you suspect you may be intolerant to nightshades: • Avoid green and unripe tomatoes as they have a higher alkaloid content. • Peel your veggies. The skins of nightshade vegetables normally contain the highest alkaloid content, except for eggplant. • Eliminate certain foods. Red and green bell peppers contain less than 10mg of glycoalkaloid per kg – a very small amount. If you have a bad reaction to peppers, you’re likely to be highly intolerant and possibly allergic to nightshades. In such cases, eliminating these foods is a necessity.…

Q I have a history of kidney stones. My most recent blood results indicated that my kidneys are no longer in distress and functioning optimally, but I am still concerned that eating low-carb is not advisable for anyone with a history of kidney problems. A The development of kidney stones is certainly a concern if you’re switching to a diet in which you’re eating more protein than you usually would. But eating low-carb does NOT mean high protein and therefore should not place any extra strain on the kidneys. As a precaution, it is very important that you stay well hydrated (at least 2L of water per day) and replenish your electrolyte levels (sodium, potassium, magnesium and calcium). Being in a dehydrated state and possibly hyponatremic (having low sodium levels)…

• leftover bones• veggies: carrots, onions, celery, leeks• bunch of fresh parsley• salt and freshly ground black pepper• water• ½ cup apple cider vinegar If the bones are raw, roast them in the oven at 180°C until you can’t stand the delicious smell any longer. If you’re using bones from a cooked roast, begin the recipe from step 2. 1. Place the bones in a large soup pot and add any of the veggies, and the parsley. 2. Season with salt and pepper and any spices and herbs you like. Pour enough water in to cover all ingredients, then a little more – go by ‘feel’. 3. Pour in the apple cider vinegar and allow to stand, covered, for about half an hour. 4. Bring the broth to the boil,…

• Use a vegetable brush when washing produce with thick skin and throw away the outer leaves of leafy green vegetables such as cabbage and lettuce before washing. Peeling produce reduces toxin exposure. • While avoiding pesticides completely is a daunting (if not impossible) task, being armed with information helps guide our choices. This is what the Clean 15 and Dirty Dozen lists aim to achieve. Awareness of the issues and potential risks involved is key. • The next time you’re in the grocery store to pick up a punnet of strawberries, remember they’re at the top of the Dirty Dozen list. Look around for organic ones. It might mean foregoing the purchase of something else.…

millions of people take sports supplements hoping for a range of health benefits, from weight loss to muscle building. Sports supplements have become increasingly popular, not just among dedicated gymgoers, but less active folk as well. Who wouldn’t be drawn to supplements that can enhance your muscle growth and deplete your fat stores when combined with minimal exercise? A lot of these supplements are listed as ‘health items’ and claim to be effective for fat burning, slimming, improved energy levels and the like. No wonder it’s a million-dollar industry. But how do exercise supplements affect your body? Let’s take a deeper look at the mechanisms involved. BUILDING MUSCLE Protein is an important part of our diet and key to building and maintaining all types of body tissue, including muscle. It…

Nothing quite beats a roast chicken with crispy skin and caramalised garlic - delicious! OREGANO CHICKEN AND CAULI RICE SERVES 4–6 KEEP ON TRACK per serving FAT 43G | CARBS 10G | PROTEIN 34G 2 tbsp oregano, dried6 chicken thighsHimalayan salt and black pepper2 tbsp coconut oil2 shallots, finely chopped50g bacon, chopped2 tbsp tarragon vinegar1 cup home-made chicken stock2 bay leaves FOR THE CAULI RICE 1 tbsp ghee250g cauli rice30g almond flakes, toasted100g fine beans, cooked60g home-made basil pesto 1. Sprinkle oregano over the chicken and season very well. Heat a heavy-based frying pan, add the coconut oil and brown the chicken, skin-side down first, until golden. Remove from the pan, toss in the shallots and bacon and sauté until golden. 2. Add the vinegar to the pan to deglaze…

HEARTY PORK & PAPRIKA GOULASH SERVES 4 700g pork fillet, cubedHimalayan salt and black pepper½ tsp smoked paprika2 tbsp coconut oil1 onion, sliced2 stalks celery, finely chopped1 red & yellow pepper, diced1 tbsp tomato paste2½ cups home-made pork or chicken stock2 tbsp sour creamparsley to garnish extra sour cream to serve 1. Season the cubed pork and sprinkle with paprika. Heat the coconut oil in a pan and fry the pork in batches until browned, then remove from the pan. 2. Add the onion and celery and sauté until golden, toss in the peppers and cook for another 2 minutes, stirring. 3. Add the tomato paste, stirring well to coat then add ½ cup stock to deglaze the pan and allow to bubble for 10 seconds. Pour in the remaining…

MINT AND YOGHURT LAMB KEBABS WITH POMEGRANATE RUBIES SERVES 6 KEEP ON TRACK per serving FAT 5G | CARBS 2G | PROTEIN 18G FOR THE MARINADE 5g mint, finely chopped⅓ cup double cream yoghurt2 cloves garlic, minced1 tbsp oregano, dried1 green chilli, chopped grated zest and juice of½ a lemonHimalayan salt and black pepper 500g lamb cubes8 bay leaveslemon wedges to servepomegranate rubies and fresh mint to garnish 1. Place the marinade ingredients into a bowl, season and stir well to combine. Add the lamb cubes, cover and allow to stand for 20 minutes. 2. Thread the lamb cubes and bay leaves onto presoaked wooden kebab sticks. 3. Heat a griddle pan and cook the kebabs for 2–3 minutes on each side or until cooked to your liking. 4. To…

After 16 years in an abusive relationship, Heidi Cilliers had all but given up on life. ‘I was in a very bad marriage and just wasn’t interested in anything any more. I was abused and had to look after my four kids all alone. My only pleasure in life was eating. I had to look after the kids, go to work, eat – that was it.’ A typical day included a pie for breakfast, hamburgers and chips for lunch, takeaways for dinner, and chips and chocolates as snacks in between meals. As a result, Heidi’s weight climbed to 121kg. ‘I just sat in front of the TV. That was my life. My version of fun was doing grocery shopping. We lived on junk food.’ After divorcing her ex-husband, Heidi met…

SIP LEMON BALM TEA Add two teaspoons of lemon balm leaves to a cup of boiling water. Let the tea brew for five to 15 minutes, strain and enjoy. RELAX IN AN ESSENTIAL OIL BATH Add six to eight drops of Melissa essential oil to your bathwater. You can also use it in a massage oil, cream or aromatically in an oil burner. FLAVOUR FOODS Marinate chicken breasts in olive oil, garlic, chopped lemon balm leaves, salt and pepper. Heat coconut oil in a frying pan, cook the chicken breasts and garnish with fresh lemon balm leaves. MAKE A HOME-MADE CLEANER Its antiviral and antibacterial properties make lemon balm a great all-purpose cleaner. Mix equal parts water and white vinegar in a glass spray bottle with a few drops of…

If she lost control of her weight, the doctor warned, her organs would shut down and she would die before she reached the age of 55. When she was diagnosed with Polycystic Ovarian Syndrome (PCOS) 10 years ago, Andrea Hendrick (47) says it was like receiving a death sentence. She learned that this hormonal disorder would affect the way her body reacted to insulin and cause her to gain weight if she wasn’t careful. If she lost control of her weight, the doctor warned, her organs would shut down and she would die before she turned 55. ‘Afraid is an understatement. I crumbled, and cried for days. I was eating everything in sight because I felt I couldn’t control any of this,’ she recalls. Within a year, Andrea had packed…

While many are prepared to give up their favourite foods to go into ketosis, the side effects can be more than they bargained for – even with the excellent weight-loss results. These range from the usual suspects you’d expect when adjusting to a new lifestyle, such as the most common: keto flu (probably the first side effect), food cravings and constipation; to a few other somewhat embarrassing ones. But these are mostly easily resolved and short-lived, says registered dietician Kirby Hendricks from Alex Royal Dietetics in Cape Town. Here’s how to get over those minor hurdles faster than you can say KETOGENIC! KETO FLU Keto flu is called that because the symptoms feel similar to flu. Your body is still adjusting to burning ketones for energy instead of glucose. During…

‘Over the past six years I’ve been steadily gaining weight. When I waitressed, I spent a lot of time on my feet, but once that ended, I became lazy and ate badly. Potatoes were life and there was nothing better than a slice (or slices) of buttered toast. When I got engaged, I started exercising, cut out carbs and lost quite a bit of weight, but as soon as we said, “I do”, I slipped back into bad habits. I just wasn’t feeling comfortable in my own body, I felt tired all the time, I had terrible anxiety and my blood pressure was high.’ WHAT WORKED FOR ME ‘63 Days to Optimum Health covers a lot of information, so at first I was a little intimidated. Your first week is…

Washing your fruit and veggies under water doesn’t necessarily get rid of all pesticides and chemicals, but it can reduce your exposure. Even better is to go one step further and use the following washes to remove more pesticide residue. Vinegar Add one part vinegar to three to four parts water and let them soak for about 20 minutes to remove as much of the pesticides and bacteria as possible. Bicarbonate of soda If you don’t like the smell or lingering taste of vinegar, use a solution of bicarbonate of soda instead. One to two teaspoons of bicarb in a bowl of water should do the trick. Commercial fruit and veg washes These can be bought from most health stores and work very effectively.…

‘Kickboxing is more intense, because with boxing you use your legs when you move, but with kickboxing you have to raise your legs and kick, which requires a lot more energy.’ I’ve never been good with cardio and am quite intimidated by team sports – so it’s safe to say that my (normally quite flexible) yogi body went stiff with anxiety at the thought of heading into a gym to kick and punch people. I never suspected kickboxing would be something I’d love. Erick Kaboja, fitness, conditioning and boxing trainer at Pride Fighting Academy, gave me the lowdown. ‘Kickboxing is a combination of boxing and some technical karate as well,’ he explained. This stand-up combat sport is similar to boxing … except that you use a lot more energy and…

The chicken carcass can be used to make a delicious stock. Simply add onions, a few celery stalks and a chopped carrot to a pot with the carcass, cover with water and simmer for an hour. Strain and either use immediately or freeze.…

SUN IS SHINING AND IT’S A BRAND NEW DAY COCONUT PORRIDGE WITH BERRIES SERVES 4 KEEP ON TRACK per serving FAT 39G | CARBS 10G | PROTEIN 5G 100g desiccated coconut1 tbsp coconut flour2 tbsp flax seeds2 tbsp chia seeds½ tsp vanilla extract1 x 400g tin coconut milk FOR THE TOPPING 50g raspberry, pureed30 walnuts, chopped1 tbsp gheeextra raspberries to garnish 1. Place all the dry ingredients into a pot, add the coconut milk and ¼ cup water, and stir well to combine. 2. Gently heat, stirring until the mixture has thickened and cooked (about 5 minutes). Add a little more water if the mixture is starting to thicken too much. 3. To serve: Divide the porridge into 4 bowls and top with the puree, walnuts and ghee. Garnish with…

LCHF YES MEAT As far as possible, choose grass-fed or organic meat. Enjoy the fat and the skin! • Bacon (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 meat (If buying cured meat, 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, etc.)• Turkey FRUIT* • Avocado• Berries• Coconut SWEET THINGS • Erythritol• Stevia• Xylitol (good quality) SEAFOOD The oilier the better! (To check the sustainability status of the seafood you choose, SMS the species name – e.g. mackerel – to FishMS 079 499 8795) • Anchovies• Angelfish• Calamari…