Tabla de contenidos para Volume 26 -Jul-18 en LOSE IT! The Handbook

1. You mustn’t 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. Both the LOSE IT! website and the magazine (which we sometimes refer to as LOSE IT!) provide educational information on weight-loss management and are 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 on the LOSE IT! website and in this magazine 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…

ON TRACK per serving fat 46g carbs 10g protein 11g THE WONDER OF CHIA SEEDS Many people on a low-carb diet have found comfort in this ‘quinoa replacement’ – and no wonder: it’s ideal for baking, adding to smoothies, sprinkling on yoghurt or for making into porridge. Don’t be fooled by its diminutive size – these tiny seeds not only swell up but are also highly nutritious. CHIA SEED PUDDING SERVES 2 • 1½ cups (375ml) dairy-free milk (coconut milk works best)• ½ cup (100g) chia seeds• stevia, to taste (or 1–2 tbsp (15–30ml) erythritol)• 1 tsp vanilla extract TO SERVE • strawberries (or other berries)• fresh mint leaves 1. Whisk the dairy-free milk, chia seeds, stevia and vanilla well in a mixing bowl. 2. Cover the bowl and refrigerate…

IN the US they’re called bell peppers due to their church bell shape; here in South Africa we sometimes call them robot peppers when the red, yellow and green ones are packaged at the supermarket – but all these names endearingly describe what is actually the world’s least offensive chilli. The reason they don’t burn hot in your mouth like other chillis is because they have a recessive gene that causes them to lack capsaicin, the compound that causes the burning sensation. The different colours occur during various stages of maturation. They’re all the same fruit but the colour is an indication of flavour, as well as sugar content in the form of fructose and glucose. Green peppers, which are immature, are slightly more bitter, while red peppers, which have…

Before Caren Parkinson started her low-carb journey she weighed 177kg and was suffering from some serious health issues. She had been rushed to the hospital five times and even suffered heart failure – twice. After her second heart failure, her sister was frantically researching the best diets to help her get back on track and found out about LCHF. ‘I started the very next day,’ says Caren, ‘but I didn’t know enough about it, so I kept falling off the wagon.’ By the end of December 2016 she was back in hospital, this time because of kidney failure. ‘After that, I decided to see a specialist. In January 2017 the specialist told me that if I followed low-carb eating and lost 25kg, everything would change for me. And he was…

ON TRACK per serving fat 138g carbs 5g protein 25g CRISPY PORK BELLY ROAST SERVES 6 • 1 x 1.5kg pork belly, deboned and scored• 2 tbsp coarse salt• 2 tbsp coconut oil• 4 long red ‘pimento’ peppers• fresh sage, to garnish FOR THE RUB • 2 tbsp coriander seeds• 2 tbsp aniseed• 2 tbsp cumin seeds 1. Place the pork on a surface and sprinkle the coarse salt on it. Refrigerate the pork uncovered for at least 2–3 hours, although overnight is best. 2. Preheat the oven to 190°C. Remove the pork from the fridge, wipe off all the salt and pat it dry using paper towels. Rub the coconut oil into the scored pork. 3. For the rub: Mix the rub ingredients and sprinkle it all over the…

‘I love serving these with drinks as they are so filling and moreish.’ ON TRACK per bite fat 22g carbs 3g protein 6g CALLING ALL READERS: Submit your favourite low-carb recipe to info@loseit.co.za – it could be featured in the next issue! ANNÉNE MARÉ’S CHEESY SALAMI BITES MAKES 10 • 70g pecorino, grated• 20g almonds, finely chopped• 80g desiccated coconut• Himalayan salt and black pepper• 120g cream cheese, at room temperature• 2 fresh green jalapeño peppers, finely chopped• 20 salami slices• 2 jumbo eggs• ghee, for shallow frying• fresh bay leaves, to decorate 1. Combine the pecorino, almonds and coconut in a bowl and season it. In another bowl, combine the cream cheese and chopped jalapeño. Spread the cream cheese mixture onto 10 of the salami slices, then sandwich them…

ON TRACK per serving fat 55g carbs 16g protein 34g BEETROOT, PORK AND CELERY SOUP SERVES 4 • 4 beetroot bulbs, well scrubbed and quartered• 1 red onion, halved• 2 pork chops, on the bone• 2 celery stalks, chopped• 3 cups home-made beef stock• Himalayan salt and black pepper• 1 cup coconut cream• micro herbs, to garnish• celery sprigs, to garnish• double cream yoghurt, to garnish• low-carb crackers, to serve• plain butter, to serve 1. Preheat the oven to 190°C. Place the beetroot, onion, pork chops and celery in a roasting dish, add 1 cup of beef stock and season. Cover the dish with foil and roast the ingredients for 1 hour or until the beetroot has softened. 2. Remove the pork chops from the roasting dish and set them…

Following a low-carb, healthy fat way of life is easy: the food is delicious, the healthy fats and protein make sure we’re rarely – if ever – hungry, and it’s pretty similar to how South Africans usually eat, just minus the bread and pap! There’s just one issue – fighting the fear of fat. Years of shocking dietary advice have trained us to think that fat is bad for us, but it’s reassuring to know that things are changing globally. In a meta-analysis conducted by Dr Zoë Harcombe and others last year, involving 89 801 participants across seven studies, they concluded: ‘Epidemiological evidence…found no significant difference in CHD (coronary heart disease) mortality and total fat or saturated fat intake and thus does not support the present dietary fat guidelines. The…

Yes – but don’t let the grass-fed vs grain-fed debate stress you out. Rather stay focused on eating a diet rich in healthy fats from both animal and non-animal based sources. When it comes to choosing beef, aim to eat the highest-quality meat that you can afford. Grass-fed beef contains higher amounts of certain nutrients, such as vitamins A and E, but the important factor to focus on is that both grain-fed and grass-fed beef are highly concentrated sources of nutrients. Beef contains high amounts of vitamins B12, B3 and B6 and is rich in highly bio-available iron, selenium and zinc. It also contains high-quality protein and a host of lesser-known nutrients – among them creatine and carnosine, which are both very important for muscle and brain development.…

Q: I’ve been eating low carb for 12 weeks and I’m 8kg lighter, no longer hypertensive and feeling a lot more energetic. But I checked my blood glucose level and was sure it would have improved. It hasn’t. My fasting blood glucose (FBG) is higher than before I started low carb, and I’m not eating sugar! What’s going on? A: This is a common question in the low-carb community; one that has caused much distress for a lot of people experiencing an increase in their FBG levels. If you fall into this category, fear not! Leading medical experts in the field consider this to be perfectly ‘normal’ for some individuals. Here’s why: the scientific term for this rise in FBG is physiologic insulin resistance, and it is actually a sign…

1. Strive for hormonal balance as this plays a massive role in female fat loss. 2. Eat more fibre-rich vegetables to help the body excrete used oestrogen to avoid having undesirable levels which block fat burning. 3. Manage stress and prioritise sleep. 4. Include resistance/weight training into your activity schedule to build more lean muscle and rev up your metabolism. 5. Eat sufficient amounts of protein to help the body build lean muscle. Protein is also the most satiating of the three macronutrients which help to control appetite. 6. Find daily ways to increase your NEAT (non-exercise activity thermogenesis). 7. Identify the triggers that cause you to overeat/cheat so they can be avoided. 8. Seek professional help if you suspect your relationship towards food is unhealthy. 9. Moderate your carbohydrate…

ON TRACK per serving fat 72g carbs 14g protein 10g COCONUT MILK HOT CHOCOLATE SERVES 2 • 1 x 400ml tin coconut milk• 2 tsp cocoa powder, dissolved in a little warm water, plus extra for dusting• 1 tsp vanilla extract• 60g 85% dark chocolate, broken into chunks• ½ tsp ground cinnamon• pinch of stevia (optional)• ¼ cup coconut cream, whipped 1. Place the coconut milk, dissolved cocoa powder, vanilla extract, chocolate, cinnamon and stevia in a small pot. 2. Heat the mixture over a gentle heat, stirring until the chocolate has melted and the mixture is hot. 3. Pour the hot chocolate into 2 mugs. 4. To serve: Top the hot chocolate with whipped coconut cream, dust it with cocoa powder and serve it hot.…

HEARTY PORK SHANK STEW SERVES 4–6 • 3 tbsp coconut oil• Himalayan salt and black pepper• 2kg pork shanks, sliced into thick slices• 3 large leeks, chopped• 2 garlic cloves, minced• 1 red pepper, chopped• 3 celery stalks, finely chopped• ½ tsp smoked paprika• 70g tomato paste• 2 x 400g tins cherry tomatoes• 1½ cups home-made chicken stock• 100g sliced green beans• fresh micro herbs, to garnish 1. Heat 2 tbsp coconut oil in a large, heavy based pot and season the pork shank slices well. 2. Add the shank slices in batches, browning them well on all sides, then place them on paper towel. 3. Wipe out the pot. Add the remaining coconut oil, as well as the leeks, garlic, red pepper and celery. Sauté until the vegetables have…

ON TRACK per serving fat 57g carbs 12g protein 34g ANGELFISH, ROASTED TOMATO & MACADAMIA NUT SALAD SERVES 4 • 600g angelfish fillet• 3 tbsp coconut oil• 3 tbsp capers, rinsed and drained• 2 fennel bulbs, shaved• 350g vine tomatoes• 100g baby spinach leaves• ½ cup macadamia nut oil• 2 tbsp apple cider vinegar FOR THE RUB • 2 tsp smoked chilli flakes• 2 tsp dried thyme• 30g macadamia nuts, toasted and finely chopped• 1 tsp sea salt 1. Place the angelfish on a board. Mix the rub ingredients and sprinkle them over the fish. 2. Heat a pan and add 2 tbsp coconut oil. Fry the fish for 3–5 minutes or until it is cooked through. Remove it from the heat, set it aside and keep it warm. Add…

ON TRACK per square fat 23g carbs 7g protein 3g BLUEBERRY & ALMOND CRUMBLE SQUARES MAKES 16 FOR THE BASE • 150g macadamia meal• 90g desiccated coconut• 50g ghee• 1 jumbo egg yolk FOR THE FILLING • 200g blueberries• 100g blackberries• 1 tbsp ground ginger• 2 tbsp honey• 1 tbsp lime juice FOR THE TOPPING • 100g whole almonds, roughly chopped• 50g ghee, melted• 50g desiccated coconut TO SERVE • honey, to drizzle• lemon or lime leaves, to decorate 1. Preheat the oven to 170°C. 2. For the base: Pulse to combine all the ingredients for the base in a food processor. Line a deep 20x20cm baking tin with baking paper. Press the base mixture firmly into the tin. Bake the base for 10 minutes, then remove it from the…

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 and so on)• 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•…

CLINICAL NUTRITIONIST RUTH MARCUS  has a Bachelor’s degree in clinical nutrition and a Master’s in obesity and weight management. ‘Eating low carb is the best way to find food freedom!’ she says. Call 083 307 8036 or email your questions to ruthmmarcus@gmail.com DR GERHARD SCHOONBEE, GP, has over 40 years’ medical experience, and personal experience of living the low-carb lifestyle. He also has a deep scientific and medical interest in the subject. BLOG AUTHOR NICKY PERKS (WWW.PRIMALPERKS.COM) is 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 via info@loseit.co.za, @loseitmag (Twitter and Instagram) and facebook.com/Loseitmag. We look forward to hearing your insights and experiences!…

Troy’s journey started five years ago, when he had a slight heart attack. ‘I woke up one morning with a strange feeling in my left arm. I knew I didn’t feel normal but with my check-up coming up I didn’t see the need to rush to the doctor. The next day, my cardiologist told me to go to the hospital immediately and a few hours later I was operated on. In the blink of an eye my life went from spending the day with my family and friends to waking up in the ICU. His doctors couldn’t tell him what the exact cause of his heart attack was but speculated that it might be genetic, or related to stress or weight. ‘After my heart attack I was immediately put on…

IT’s important, when talking about protein, to distinguish between animal and plant proteins simply because of their relative carbohydrate content. Plant-based proteins such as beans and legumes have a relatively high carb content and are therefore difficult to incorporate into a low-carb diet – so let’s ignore those for the moment and focus on beef, chicken, lamb, fish, pork and eggs. Protein is a macronutrient, which means we have to consume a lot of it and it is able to provide bulk energy. Our bodies need the amino acids in proteins to produce enzymes, hormones and neurotransmitters. Protein also plays an important role in immune function and body tissue repair, metabolism and weight management. Protein has courted some controversy, however. Some experts advise against eating too much as it’s been…

Q: My friend – who is vegan – claims the low-carb lifestyle is being overtaken by veganism. Is she right? A: Not at all! In my view, the low-carb, healthy fat lifestyle is really gaining momentum, and I’ll give you just two examples: The outcome of the drawn-out hearings and accusations against Professor Tim Noakes is a major victory that proves the scientific foundation on which this lifestyle is based. We hope this translates into action, with it being recognised as an option in the fight against the growing obesity epidemic. Recent results of a peer-reviewed clinical trial published by Virta Health prove that it is possible to quickly reverse type 2 diabetes on a low-carb diet: Results cited were: • 94% of insulin users reduced or eliminated their insulin…

IN addition to insulin imbalances, lack of energy and weight gain, eating too many carbs can also take its toll on your immune system. Numerous studies have shown that even a moderate dose of sugar suppresses your immune system for about 5–6 hours, lowering your body’s ability to fight off infection – definitely something to consider next time you come down with a cold or flu-like symptoms. The natural response is to soothe scratchy throats with fruit lollies, tubs of ice cream and sugary lo- zenges, but this will only hinder your body’s ability to fight off infection. Try to maintain good nutrition practices and give your body the best chance to heal itself. Your future self will thank you! IMMUNE-BOOSTING STRATEGIES Flip-flops are off and scarves are on: winter…

The integumentary system – your skin, hair, nails and glands – all work in conjunction with your body’s immune system, acting as a barrier to protect it from the outside world. Your skin protects against invasive bacteria, regulates your body temperature and picks up information about your environment from the stimulation of touch, pressure, pain, heat, and cold. It makes perfect sense, then, that when there’s something wrong, your skin will often fire the first warning flare – but you need to be paying enough attention to pick it up! Type 2 diabetes, for example, can go undetected for a significant period of time. But before it progresses, you may notice distinct changes in your skin, like darkening in the folds at the back of your neck, groin and armpits.…

ON TRACK per serving fat 15g carbs 5g protein 13g ROAST BRUSSELS SPROUTS WITH CHORIZO SERVES 4 • 500g Brussels sprouts• 50g chorizo, sliced• 1 tbsp dried thyme• 2 tbsp ghee• Himalayan salt and black pepper• 30g Parmesan, grated, to serve 1. Preheat the oven to 190°C. Place the sprouts and chorizo on a baking tray, sprinkle the thyme on top, spoon the ghee all over and season well. 2. Roast the sprouts and chorizo for 30–35 minutes or until it is all golden and crispy. Occasionally toss the sprouts and chorizo during the roasting process. 3. To serve: Grate Parmesan on the sprouts and chorizo and serve it warm. ON TRACK per serving fat 18g carbs 8g protein 12g CRISPY ROAST BRUSSELS SPROUTS WITH YOGHURT DIP SERVES 4 •…

ON TRACK per serving fat 76g carbs 11g protein 52g TINNED SALMON BAKE SERVES 4 FOR THE CREPES • 200g baby marrow, grated• 3 jumbo eggs, beaten• 1 tbsp psyllium-husk powder• 1 tbsp coconut flour• ⅔ cup milk• Himalayan salt and black pepper• 1 tbsp coconut oil FOR THE FILLING • 415g tin salmon, well drained and mashed• 300g broccoli rice, dry fried• 10g fresh dill, chopped• 2 eggs, beaten• Himalayan salt and black pepper FOR THE SAUCE • 1 cup double cream• ½ cup vegetable stock• 1 cup Cheddar cheese, grated TO SERVE • fresh parsley, to garnish 1. Preheat the oven to 170°C. 2. For the crêpes: Place the baby marrow in a tea towel and squeeze out the excess moisture. Transfer it to a bowl, add the…