Tabla de contenidos para Vol 42 en LOSE IT! The Handbook

It appears the fitness industry is waking up to the MUSHROOM EFFECT. Mushrooms have adaptogenic properties, so they can help to counteract the effects of stress on the body. Chinese and Ayurvedic medicine has long used mushrooms to reduce inflammation, increase energy and support the immune system, brain health and the nervous system. REVERSE RUNNING is awkward, but it’s becoming increasingly popular as a rehabilitation exercise after injuries to the lower back, hamstrings or knees. It increases the range of motion at the hip joint, creating a more aligned posture, and produces greater activation of the quadriceps and calves. It is also thought to create a greater cardiovascular demand, which leads to better endurance. ‘Many believe that one lap on a track backward is the equivalent of eight laps running…

AT the start of her weight-loss journey, 47-year-old Marilyn Beuster from Ballito, KwaZulu-Natal, had one goal in mind: to lose weight fast. Life as a single mom and business owner had caught up with her and, before she knew it, she weighed 120 kg. ‘I always thought maybe I had a weight issue caused by hormones or lack of exercise,’ Marilyn says. ‘But, looking back, I realise that I just didn’t know how to eat with intent.’ Marilyn met her partner Mike in 2015, and the two soon got engaged. With a wedding on the horizon, she committed to losing as much weight as possible to look good in her wedding dress. ‘During that time, I was making an effort in the gym and essentially starving myself to slim down…

Focus on healthy, natural foods and avoid processed foods and saturated fats. Studies have shown that certain supplements can help hormone regulation, insulin resistance and inflammation, such as magnesium, zinc, inositol, calcium, and vitamins B9, D and D3. Consult with your doctor before you start taking any new supplement. Moderate- to high-intensity exercise four times a week while maintaining a low-carb or keto diet will get your body burning fat and will help to lower insulin resistance. Stay hydrated. Water plays an important part for everyone, especially PCOS sufferers, as it is responsible for transporting hormones to different parts of the body, clearing harmful toxins and carrying essential nutrients to reproductive organs. Intermittent fasting can help with fat loss, insulin sensitivity and inflammation. The easiest way to start is by…

Store-bought salad dressings are full of hidden sugars, starch and preservatives. It’s so easy to make your own! You can double this recipe for a French salad dressing and keep the rest in the fridge for up to a week. Just allow it to come to room temperature before serving. BASIC FRENCH SALAD DRESSING MAKES 180 ML; SERVES 6 KEEP ON TRACK per serving FAT 21G CARBS 2G PROTEIN 0G 2 garlic cloves, peeled and chopped finely2 anchovy fillets, chopped finely10 ml (1 tbsp) Dijon mustard125 ml (½ cup) olive oil45 ml (3 tbsp) balsamic vinegar5 ml (1 tsp) erythritolpinch of salt (optional) 1. Place all the ingredients in a bowl and give the mixture a light whisk. Add salt to taste if needed. JAMIE OLIVER’S MAYONNAISE MAKES ABOUT 550…

This dark, rich stew needs time for the flavours to develop. Serve it with creamy cauliflower mash to mop up the sauce. Goulash is a rich stew of Hungarian origin that’s flavoured with paprika and caraway seed. Serve this pork goulash with blanched green beans. BEEF STIFADO SERVES 6 KEEP ON TRACK per serving FAT 13G CARBS 12G PROTEIN 48G FOR MARINADING THE BEEF 1.25 kg stewing beef, such as chuck, cut into 7 cm pieces250 ml (1 cup) dry red wine3 garlic cloves, peeled and chopped finely2–3 fresh bay leaves7.5 ml (1½ tsp) allspice berries3 whole cloves1–2 cinnamon sticks5 ml (1 tsp) dried oregano FOR MAKING THE STEW 30 ml (2 tbsp) olive oil12–14 baby onions, peeledsea salt1 x 400 g tin whole peeled tomatoes, crushed with a fork30…

Mind Pump is a fitness podcast hosted by three former personal trainers with decades of experience: Sal Di Stefano, Adam Schafe and Justin Andrews. They discuss health and nutrition, with a good pinch of well-timed wittiness. They’ll help you navigate your way through conflicting advice what science actually says. It is sometimes shocking, but it makes science entertaining as well as educational. Two of their topics are fitness myths and failing diets. Mind Pump promises ‘raw fitness truth’, and that is exactly what they deliver! mindpumppodcast.com…

Aerial yoga is a fun variation on traditional yoga that involves using a hammock for support as you perform the poses while suspended in the air. Aerial yoga not only improves balance and builds muscle strength, but it may also help with weight loss. A small 2016 study commissioned by the American Council on Exercise that involved 16 women aged between 18 and 45 found that doing three 50minute sessions of aerial yoga per week for six weeks resulted in weight loss of 1.2 kg on average and reduced body fat percentage.…

Q Should I weigh myself every day, or is that considered obsessive? A There is no ‘prescription’ for how often to weigh oneself. Some believe in weighing once a week because day-to-day fluctuations in weight can be frustrating. Others prefer to weigh every day because they find it helpful to see the daily fluctuations and possibly using them as indicators for modifying their eating plan. Women also may experience weight gain a few days prior to their menstrual period. Again, some may choose to avoid the scale at that time, whereas others find it helpful to track their progress. Overall health encompasses so much more than the number on the scale, so don’t obsess over what the scale tells you. Rather focus on decreasing in size than in mass. If…

When you’re watching your weight but you have a sweet tooth, it may be tempting to buy diet cooldrinks and reduced-sugar and sugar-free foods, many of which are sweetened with sucralose. But a US research team now says this artificial sweetener may have an unintended consequence: increasing your appetite. ‘Drinking artificially sweetened drinks may trick the brain into feeling hungry, which may in turn result in more calories being consumed,’ says Dr Kathleen Page, the corresponding author of a recent study done at the Keck School of Medicine of the University of Southern California. The article was published in the medical journal JAMA Network Open. The researchers set out to examine the effects of sucralose on brain activity and appetite responses in different segments of the population. They found that…

SAVOURY FLAPJACKS AND SMOKED SALMON SERVES 8 KEEP ON TRACK per serving FAT 19G CARBS 3G PROTEIN 9G 100 g almond flour10 ml (2 tsp) baking powder2.5 ml (½ tsp) salt2 eggs30 ml (2 tbsp) creamsmall handful of fresh dill, chopped, plus a few sprigs, to servegrated zest of 1 lemon60 ml (4 tbsp) melted butter, for frying100g medium-fat cream cheese100 g smoked salmon or trout 1. Place almond flour, baking powder, salt, eggs, cream, chopped dill and lemon zest in a medium bowl and mix until well combined. The batter should be quite thick but not dry. If it looks too dry, add another 1 tablespoon cream. (Almond flours differ in absorbency depending on the freshness of the flour.) 2. Heat a medium non-stick pan over low to medium…

LANCASHIRE HOTPOT SERVES 6 KEEP ON TRACK per serving FAT 48G CARBS 9G PROTEIN 41G 1.25 kg deboned lamb neck, cut into 3 cm piecessalt30 ml (2 tbsp) olive oil2 small onions, peeled and sliced thickly2 garlic cloves, chopped finely30 ml (2 tbsp) tomato purée1 sprig of fresh thyme2 fresh bay leaves250 ml (1 cup) quality chicken stock1 x 700 g–800 g celeriac50 g butter, cubed 1. Season the lamb with salt. Heat the oil in a large saucepan over medium heat and brown the meat on all sides. Add the onion and garlic, and cook until the onion is soft and golden. Stir in the tomato purée. Add the herbs and chicken stock, and simmer for 1 hour. Take the saucepan off the heat. 2. Preheat the oven to…

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• Maple syrup• Raw honey No sugar or artificial sweeteners VEGGIES • Most fresh (preferably organic) vegetables No potatoes; other starchy vegetables, such…

THE CIVVIO COOLING TOWEL is a lightweight mini towel that comes in a clip-lid canister. With just a little water added, the towel stays chilled for you to use during and after a strenuous workout Once you’ve experienced the cooling sensation, you won’t know how you lived without it! R129; Outdoor Warehouse THE BRAUN EXACTFIT 5CONNECT SMART UPPER-ARM BLOOD PRESSURE MONITOR makes it easy to measure your blood pressure at any time. To monitor your progress, you can access your data on your cellphone through the Braun Healthy Heart app. Features include Bluetooth connection, colour-coded instant data interpretation, soft inflation technology and irregular heartbeat detection. R1599; Clicks If you don’t like the feel of synthetic fabric against your skin, you should try wool. Yes, even wool underwear! Local brand CORE…

GREAT PRINT OFFER 20% DISCOUNT Subscribe for only R256 AND SAVE R64 GREAT DIGITAL OFFER 30% DISCOUNT Subscribe for only R224 AND SAVE R96 GO TO zinio.com OR magzter.com FOUR WAYS TO SUBSCRIBE TO THE PRINTED MAGAZINE • Call 087 353 1300 • SMS the keyword LOSEIT to 32361 (SMSs cost R1.50; free SMSs don’t apply) • WhatsApp 087 353 1333 • Email subs@media24.com SUBSCRIBE TO THE DIGITAL MAGAZINE To read LOSE IT! on a device of your choice, subscribe through Zinio or Magzter: go to zinio.com or magzter.com, search for LOSE IT! and follow the prompts. PRICES VALID FOR DELIVERY IN SOUTH AFRICA ONLY FOR INTERNATIONAL RATES, CALL 021 065 0033 OFFER VALID UNTIL 21 JULY 2022…

1 IMPROVED INSULIN SENSITIVITY AND GLUCOSE TOLERANCE As mentioned, insulin is a key driver of PCOS, so if you can improve your insulin sensitivity and lower your insulin levels, it will have a knock-on effect. ‘Studies have shown that eating low-carb or keto helps because of the low sugar intake,’ Elzette says. ‘It improves your insulin levels and glucose tolerance.’ 2 RESTORED HORMONAL BALANCE ‘Linked to the improvement in insulin levels and glucose tolerance, studies have found that a low-carb or keto diet leads to improved hormonal balance,’ Anri says. This results in improved hair growth and fertility, and a decrease in excessive unwanted hair. 3 MORE REGULAR OVULATION Anri says many women have found that after just two to three months of cutting out carbs, their menstrual cycle normalised…

A low-carb, high-fat (LCHF) diet facilitates fat loss and promotes good metabolic health by reducing blood sugar and insulin levels. But is manipulating the quantities of carbs and fats you consume enough? When people struggle to achieve results on LCHF, the standard advice is often to lower your carbs and/or to eat more fat. These strategies often work well, but sometimes they don’t: reducing carbs too much can upset hormonal balance in certain individuals, and increasing fat indiscriminately can stall weight loss. So how would you go about supercharging fat loss? Increasingly, low-carb experts think it might be about eating more protein. There has been controversy around high-protein diets in the past, but it is clear from scientific research that they are perfectly safe. They are only contraindicated in people…

And this low-carb, healthy-fat lifestyle has the most delicious food. SIGN UP NOW AT loseit.co.za The six-week online low-carb, healthy-fat meal plan • Say goodbye to annoying extra kilos.• Say goodbye to hunger and hello to glowing skin.• Say goodbye to sleepless nights and hello to boundless energy.• Say hello to a new YOU! 6 weeks to LOSE IT! is a specially designed online programme that will help you shed kilos – and change the way you think about food. EACH WEEK YOU GET: • An outline of your week ahead – as well as excellent advice and tips to get you set• A meal plan and recipes• A list of foods to eat and foods to avoid• A shopping list RECIPES ONLY R499! SIGN UP NOW! loseit.co.za…

Celeriac is a root vegetable closely related to celery and parsley. Its taste and texture resemble potato, but what makes it more interesting is the subtle celery flavour combined with a little bit of acidity. It can be eaten either raw or cooked, and it has less than half the carbohydrates of a potato: 9.2 g carbs per 100 g raw and 5.9 g carbs per 100 g cooked celeriac. The vegetable is packed with fibre and vitamin C, K and B6, and is a good source of the minerals potassium and manganese. 1 CURRIED CELERIAC SOUP SERVES 6 KEEP ON TRACK per serving FAT 23G CARBS 10G PROTEIN 6G 30 ml (2 tbsp) butter30 ml (2 tbsp) olive oil1 onion, chopped finely2 garlic cloves, peeled and chopped finely1 leek,…