Tabla de contenidos para Vol 34 en 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…

SERVES 6 KEEP ON TRACK per serving FAT 26G CARBS 14G PROTEIN 23G 2 large sweet potatoes, peeled1 cup grated Parmesan1 onion500g beef mince400g tin chopped tomatoes1 tsp paprika salt and pepper, to taste1 bag washed spinach1 clove garlic3 tbsp full-fat cream cheese½ cup grated mozzarella cheesefresh parsley for garnishing 1. Preheat oven to 180°C and line a baking sheet with parchment paper. 2. Cut the sweet potato into 3mm slices. Sprinkle ½ cup of the Parmesan cheese evenly over the paper, then layer the sweet potato over the cheese so they overlap slightly. Continue until the sheet is covered. 3. Sprinkle the remaining Parmesan cheese over the potatoes, and season with salt and pepper. Bake for 30 minutes until golden and the potatoes are flexible and slightly crispy. 4. In…

‘A sense of uniqueness, quality and integrity that is sometimes lacking in products you pick off the retail shelf – that’s what you get out of a Buyfresh product,’ says Asher Stern, founder of the online grocery store that sells fresh, sustainable produce. ‘The disconnect between the source of the product and the consumer has become even more disjointed.’ The store was officially launched in November last year, selling everything from organic veggies, fresh fish and hormone-free meat, poultry and dairy to prepared meals, kombucha and even bone broth. Asher worked in finance and private equity for a small investment firm, where he gained insight into how to successfully fuse the internet and business. Inspired by Flash Meat, his father’s meat distribution business that supplies Cape Town restaurants, Asher tailored…

Over the years, Natalie Joel steadily put on more and more weight, particularly after the birth of each of her five children. ‘People would say to me: “Don’t worry – when you breastfeed, you’ll lose it,” but it only got worse,’ she says. ‘Between pregnancies I would lose a bit of weight, then it would come right back. I struggled for about 43 years. I tried everything I could think of, but nothing worked.’ Natalie threw herself into exercise: she did boxing three times a week, attended spinning class and swam every day, but still failed to see any changes. ‘I was so tired of feeling the way I did. I was wearing a size XXXL. I had to tailor some of my clothing to fit – I was one…

LOW-CARB GRANOLA SERVES 6 KEEP ON TRACK per cup FAT 36G CARBS 19G PROTEIN 10G ½ cup raw almonds½ cup hazelnuts½ cup pecan nuts⅓ cup sunflower seeds¼ cup pumpkin seeds¼ cup flaxseed flour1 egg white, lightly whisked3 tbsp coconut oil or ghee3 tbsp maple syrup ADD 1 OF THE FOLLOWING FOR VARIATION: ⅓ cup coconut flakes2ml cinnamon 1. Preheat the oven to 160°C. Place the almonds and hazelnuts in a food processor and pulse a few times until the nuts are roughly chopped, not fine. 2. Add the pecans and pulse twice more, then add the seeds and pulse until everything is coarsely chopped. 3. Mix the nuts and seeds with the remaining ingredients and stir well. 4. Spread onto a large baking sheet lined with baking paper and bake in…

MOUSSAKA SERVES 6 MAKES 6 INDIVIDUAL MOUSSAKAS OR 1 LARGE MOUSSAKA KEEP ON TRACK per serving FAT 52G CARBS 27G PROTEIN 37G FOR THE BEEF MINCE 3 tbsp extra-virgin olive oil1 onion, peeled and finely chopped2 celery stalks, finely chopped2 garlic cloves, finely chopped½ tsp nutmeg1 cinnamon stick3 cloves1 tbsp tomato paste1 tsp dried oregano1kg beef mince400g tin whole peeled tomatoes FOR THE EGGPLANT LAYER 4 medium eggplants2 tsp salt3 tbsp extra-virgin olive oil FOR THE TOPPING 250ml full cream yoghurt100g feta, crumbled3 egg yolks½ tsp salt GREEK FOOD IS AUTHENTIC AND UNPRETENTIOUS AND SHOULD ALWAYS BE SHARED WITH FAMILY AND FRIENDS. 1. Heat the olive oil in a large saucepan over medium-high heat. 2. Fry the onion and celery for 3–4 minutes. Add the garlic, nutmeg, cinnamon stick, cloves, tomato…

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MORROCAN LAMB SHOULDER SERVES 8 KEEP ON TRACK per serving FAT 43G CARBS 12G PROTEIN 46G 2kg lamb shoulder, with joint attachedsalt and pepper¼ cup olive oiljuice and grated zest of 2 oranges5 garlic cloves, minced40g ginger, minced2 tbsp Moroccan spice mix (we used Nomu’s mixture)500g baby pickling onions, peeled fresh mint, to serve15g pomegranate seeds, to servetoasted flaked almonds, to serve 1. Preheat the oven to 200˚C, place the lamb shoulder in a large oven pan, rub with salt, pepper and olive oil. 2. Place the lamb shoulder in the oven and allow to brown for about 20 minutes. 3. Mix the orange juice and zest, garlic, ginger and 1 tbsp of the Moroccan spice together in a small bowl and set aside. 4. Slice some of the onions in…

If, like many, you found it tricky to stick to a healthy eating regime during lockdown – or even if you just feel the need for a little re-boot – then you’re in the right place! This is an excellent time to review and recommit to getting your life on track. In ‘What Is Insulin Resistance’ on page 24, Nicky Perks lays out the symptoms and causes of this first step towards metabolic syndrome and explains how to combat it. We don’t need Covid-19 to remind us what a serious health risk insulin resistance – and diabetes – can be: so-called ‘carb-creep’ is a real thing, and if there’s anything guaranteed to stop it in its tracks, this story will. But as anyone who has been following the low-carb lifestyle…

SERVES 4 KEEP ON TRACK per serving FAT 9G CARBS 7G PROTEIN 5G Our go-to warmer for chilly winter evenings – and it’s so easy to make. Here’s how: FOR SPICY CHAI black tea (4 teabags or4 tbsp of loose leaves)2 whole star anise1 cinnamon stick3 whole cloves4 black peppercorns10 cardamom pods1 tsp dried ground ginger1 tsp ground cinnamon, plus extra for sprinkling½ tsp ground nutmeg 2 mugs water1 tsp vanilla extract sweetener of choice (optional, you don’t need it)milkwhipping cream 1. Make the spicy chai first. Roughly crush and chop the star anise, cinnamon stick, whole cloves, peppercorns and cardamom pods. 2. Toss into a saucepan; add the powdered spices, water and teabags. Simmer for 10 minutes. Strain and pour into a glass container. 3. Add vanilla (you can keep…

They may be the most diminutive of the superfoods, but don’t underestimate the power of these tiny black seeds that are native to Central America. Whether you prefer them sprinkled over your breakfast, blended into a smoothie or made into a dessert, chia’s subtle taste will have you eating healthily without you even knowing it… TRY ME ORANGE YOGHURT CHIA SEED PUDDING SERVES 4 KEEP ON TRACK per serving FAT 9G CARBS 25G PROTEIN 6G ¼ cup chia seeds½ cup full cream milk½ cup double cream yoghurt2 tbsp honey (orange blossom if you have)1 tsp vanilla extract2 oranges, peeled1 tbsp flaked almonds, toasted 1. Mix the chia seeds with the milk and yoghurt. Chill to set but stir every 5 minutes so that the seeds don’t sink to the bottom. 2. Stir…

‘Here’s the thing about peanuts: they’re not nuts. Peanuts are legumes, which are generally not considered LCHF because they tend to be high in carbs. Additionally, peanuts have a different fat content when compared to ‘real’ nuts. While macadamias, almonds and pecans are high in omega-3 fatty acids, peanuts contain more omega-6 fatty acids, which can be problematic when following a low-carb diet to address conditions where inflammation is an issue. So does this mean you can’t have any peanuts if you follow an LCHF/Paleo lifestyle? Experts in the field differ on this. Some opinions are based on scientific research done in a clinical trial setting, while others are based purely on anecdotal reports. According to Dr Anthony Gustin, a leading low-carb diet expert, many commercially made peanut butters are…

MAKES 20 SERVINGS KEEP ON TRACK per serving FAT 11G CARBS 0G PROTEIN 0G 2 tsp vinegar2 tsp lemon juice1 tsp Dijon mustardsalt and pepper1 cup olive oil or avocado oil1 egg yolk 1. Place vinegar, lemon juice, mustard, salt and pepper in a jug or jar that fits your stick blender. 2. Add the oil. 3. Break the egg in a cup, making sure to keep the yolk whole. Drop the yolk into the jug and let it settle at the bottom. 4. Position the head of a stick blender over the egg yolk and blitz for at least 20 seconds. You will see the oil emulsify. After 20 seconds, start moving the blender around until all the oil is mixed in. The mayo can be stored in the fridge…

Q I have been following an LCHF lifestyle for six weeks and I’ve noticed that I’ve been feeling unusually thirsty throughout the day and night. Is this normal? A When the body enters into a state of ketosis, water loss is one of the first, and main, side effects – which may cause excessive thirst in some people, particularly those who are partaking in moderate-to-high physical activity. Having higher-than-usual levels of ketones in the body could lead to a mild electrolyte imbalance, which in turn can lead to dehydration and excessive thirst. Both of these reactions are considered normal when starting an LCHF lifestyle, but if symptoms persist for more than six weeks, please seek medical attention to prevent any long-term complications such as the formation of kidney stones. To…

COTTAGE PIE SERVES 8 KEEP ON TRACK per serving FAT 44G CARBS 10G PROTEIN 32G FOR THE FILLING 3 tbsp extra-virgin olive oil1½ onions, peeled and finely chopped2 celery stalks, finely chopped2 cloves garlic, finely chopped½ tsp nutmeg1 cinnamon stick3 cloves1 tsp dried oregano1.5kg beef mince1 × 400g tin whole peeled tomatoes FOR THE TOPPING 750g pumpkin, cut into blocks2 tbsp olive oilpinch of salt1 tbsp butter, plus a few knobs for baking2 tbsp crème fraiche 1. Preheat the oven to 200°C. 2. Heat the oil in a large saucepan on medium-high heat. Fry the onion and celery in the oil for 3–4 minutes. Add the garlic, nutmeg, cinnamon stick, cloves and oregano into the saucepan and fry for 1 minute. Add the beef mince and cook until all the meat…

GREEN THAI CURRY SERVES 6 KEEP ON TRACK per serving FAT 29G CARBS 8G PROTEIN 18G FOR THE GREEN CURRY SAUCE 30ml olive oil1 onion, finely chopped2 garlic cloves5 kaffir lime leaves, lightly bruised (optional)2 green chillies, chopped6cm fresh ginger, grated½ lemongrass stalk, finely chopped30ml green curry paste400ml coconut cream1 cup quality chicken stock (preferably homemade) FOR THE CHICKEN 6 chicken thighs½ tsp salt½ tsp pepper30ml olive oil 60g green beans60g tenderstem broccoli TO SERVE handful basilhandful fresh corianderhandful fresh mint3 mini cucumbers, cut lengthways 1. Heat oil in a large saucepan over medium-heat. Sauté the onion, garlic, kaffir lime leaves, green chillies, ginger and lemongrass for 2–3 minutes. Add the green curry paste and cook until aromatic (about 5 minutes). 2. Add the coconut cream and chicken stock and bring…

MAYONNAISE ENOUGH FOR 550ML OR 20 SERVINGS Homemade mayonnaise is a delicious accompaniment to fish and chicken. It is also delicious mixed with a bit of yoghurt if you find it too rich. KEEP ON TRACK per serving FAT 2G CARBS 0G PROTEIN 0G 2 large egg yolks1 tbsp Dijon mustard2 tbsp white wine vinegar salt to taste500ml olive oil1 lemon, juiced 1. In a stand mixer (you can also use a food processor or hand blender) combine the egg yolks, mustard, white wine vinegar and salt together. Mix quickly before adding the oil slowly, in a thin stream, while the motor is running. The mixture will become thicker. Season the mayonnaise. Add the lemon juice and mix through. Pour it into a glass jar with a lid and refrigerate until…

Debra Maritz’s life-changing weight-loss journey started in January 2010 when her sister tagged her in a photo on Facebook. The pic showed Debra and her husband flanking their Grade 1 son in his brand-new school uniform. Although she’s beaming proudly at the camera, Debra (45) was so shocked by her appearance that she removed the tag immediately. She had been struggling with her weight and body image since her teenage years, and despite desperate yo-yo dieting and trying every eating plan she could find, her weight had climbed to 73kg. Nothing seemed to work for her long-term, and her self-confidence had hit an all-time low. She just couldn’t understand why she kept getting bigger – she was eating the same food as the rest of her family, and they weren’t…

1 SUPERFOOD STATUS Chia seeds have a denser nutrient content than most other foods. Along with fibre, omega-3 fatty acids and many essential vitamins, they also contain amino acids, some of which your body can’t produce naturally and can access only through food. (See how nutrient-rich a single tablespoon of chia seeds is in the breakdown on the right.) 2 LOW-CARB FRIENDLY The entire carb content of chia takes the form of fibre, making the seeds a low-carb food. Fibre is beneficial for the maintenance of gut health. With 40% of its weight in fibre, chia seeds are one of the highest sources of fibre on the market! 3 LOADED WITH ANTIOXIDANTS Antioxidants help to fight off free radicals, which damage your cells. This damage leads to visible ageing, diabetes, heart disease or…

BRAZIL NUTS An excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis. One single Brazil nut provides more than 100% of your daily needs, making it an ideal way to get enough of this vital mineral in your diet. HAZELNUTS An excellent source of vitamin E. Vitamin E has been linked to a reduced risk of heart disease as it acts as an antioxidant by neutralising harmful free radical compounds, potentially reducing heart disease risk factors such as high triglyceride levels. PECANS High in healthy fats, low in carbs and may assist in reducing insulin levels. MACADAMIA NUTS Tree nuts packed with healthy fats and containing minimal carbs. Several studies link macadamias to improved cholesterol levels. ALMONDS Almonds and related…

Quick biology lesson: the body’s main source of fuel is glucose, also known as blood sugar. We get glucose from the carbohydrates contained in grains, fruit, vegetables and dairy products. Our livers are also able to make the glucose our bodies need, from glycogen stored in the liver. This process occurs when we’re in a fasted state – for example, when we sleep or skip meals. Insulin is a hormone that helps your body to remove glucose (sugar) from the blood and use it for the production of energy in the cells. Put more simply, insulin is like the chaperone that ‘knocks on the doors’ of muscle and fat cells. The cells hear the knock, open up, and insulin ushers the glucose in. With insulin resistance, the cells stop being…

WHAT TO WEAR It gets sweaty in there, so make sure you’re in an outfit you’re comfortable in and don’t mind getting wet. Shorts or leggings are recommended. Do remember that yoga sometimes has you upside down! To avoid your t-shirt falling over your face, form-fitting clothing is best. For women, a tight vest or just a sports bra; and for men, a t-shirt or no shirt at all are perfectly acceptable options for the pod. WHAT TO BRING Mats are provided at Hotpod, so just remember your reusable water bottle and a large towel to lay over your mat. If you forget it, you could always rent a towel at the studio once you arrive. There are also shower facilities at the studios, so feel free to bring along…

MUSHROOM MEATBALLS WITH ZOODLES AND HOMEMADE TOMATO SAUCE SERVES 8 KEEP ON TRACK per serving FAT 8G CARBS 23G PROTEIN 9G FOR THE MEATBALLS 2 large eggplants, halved lengthways2 tbsp olive oilsalt and pepper, to taste25g dried porcini mushrooms100ml boiling hot water1 onion, finely chopped250g portobellini mushrooms, finely diced2 garlic cloves, minced1 egg, lightly beaten¼ cup Parmesan, grated5 tbsp coconut flour TOMATO SAUCE 1 garlic clove, minced1 onion, finely diced2 carrots, grated1 celery stalk2 800g tins whole tomatoes 400g ready-made zoodles, to servegrated Parmesan, to servefresh basil, to serve 1. For the meatballs: Preheat oven to 200˚C and place eggplants, cut side up, on a baking tray. Drizzle with olive oil and sprinkle with salt and pepper. Roast for 30–40 minutes or until soft. Remove from the oven and use a…

CARAMALISED ONION CAULIRICE SERVES 6 KEEP ON TRACK per serving FAT 4G CARBS 9G PROTEIN 3G 1 cauliflower head30g butter2 onions, sliced thick2 tsp cumin seeds1 tsp fennel seeds1 garlic clove, finely chopped½ tsp salt 1. Break the cauliflower head into florets. Place the florets in a food processor and pulse until it resembles rice. Set aside. 2. Heat a large frying pan over medium heat. Add the butter and onions, caramelise until golden brown. Add the cumin seeds, fennel seeds and garlic. Fry for 2 minutes. 3. Add cauliflower and fry until cooked. Add more butter if needed. Season with salt and serve with any of the curries. SPICY GREENS SERVES 6 KEEP ON TRACK per serving FAT 4G CARBS 4G PROTEIN 1G 1 tsp salt150g fine green beans125g tenderstem broccoli1…

COFFEE TRUFFLES MAKES 20 small truffles KEEP ON TRACK per serving FAT 7G CARBS 3G PROTEIN 2G ½ cup cream½ tbsp quality instant coffee granules225g 85% dark chocolate, roughly chopped1 tbsp butter, softened¼ cup cocoa powder, for dusting 1. In a small saucepan, bring the cream and the coffee granules to a boil, watch it carefully. Remove from the heat and strain. 2. Place the chocolate in a medium bowl and pour the warm cream over the chocolate, stir until all the chocolate is melted. Add the softened butter and mix through. 3. Allow to set in the fridge before rolling the chocolate into truffles, dust with cocoa powder just before serving. ORANGE AND COCONUT DARK CHOCOLATE BITES SERVES 4–6 KEEP ON TRACK per serving FAT 27G CARBS 9G PROTEIN 2G ⅓…

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…