Table of contents for Vol 32 - Oct 2019 in 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…

Sugar supplements are a problem for two reasons. Firstly, while you use them, you don’t lose your sweet tooth and, secondly, none of them really tastes or performs the way sugar does. Freesweet might change all that. Made with all-natural, GMO-free ingredients and accredited by international food technologists and nutritional certification bodies, it replaces sugar on a 1:1 ratio and is carb-free, low in calories, and has a low GI response. The thing we like most, though, is that you can bake with it because it also caramelises. Deborah Good, creator and chief brand officer of Freesweet, took four years to develop the product. ‘My objective was to create an entirely new offering in the category of natural sweetener,’ she says. ‘One that has health benefits when used responsibly and…

SERVES 4 KEEP ON TRACK per serving FAT 28G CARBS 12G PROTEIN 11G FOR THE SALAD 1 small to medium head cauliflower, chopped into florets1 cup roughly chopped baby spinach leaves1 cup feta cheese, roughly crumbled3 tbsp capers¼ cup crispy bacon bits FOR THE DRESSING ⅓ cup olive oil2½ tbsp lemon juice1 tbsp white wine vinegar salt and pepper for taste1 tbsp snipped fresh chives1 cup strawberries, halved (optional) assorted baby leaves to garnishsunflower seeds or any seeds or nuts you would like to add 1. Cook the cauliflower in a pot of boiling water for a few minutes, it should still be crunchy and not too soft. Drain and set aside to cool. 2. Toss the cauliflower with the spinach, feta, capers and bacon. 3. Whisk together the dressing…

With its mild, slightly sweet flavour and stringy texture, spaghetti squash is a no-fuss, oven-baked option that works well with practically any choice of topping. Although winter squashes aren't usually recommended for low-carb or ketogenic diets, spaghetti squash is an exception - it is nutrient-dense, which means it's low in calories but rich in key vitamins and minerals. NUTRIENT LOW-DOWN • CARBS A one-cup serving of spaghetti squash contains only 10g of carbs compared to a cup of cooked pasta, which contains 170 calories and 30g of carbs. • FATS Squash is a low-fat vegetable that contains only 0.2g of polyunsaturated fat (fatty acids) and 0.1g of saturated fats. The fatty acids are good for heart health and also help to reduce blood pressure. • PROTEIN Squash is very low…

Kirsten Fernandes battled with her weight since her late teens but it was when her father, who passed away earlier this year, went into renal failure in 2013 that the gravity of her situation hit home. ‘Like me, he was diabetic,’ Kirsten says. ‘When I went to see him in ICU, he said to me: “If you don’t do something about your weight, you’re going to land up here, like me, and probably a whole lot sooner.” That was a watershed moment for me.’ Up until then, Kirsten had tried almost everything to shift the weight: from egg diets to juice cleanses to Weight Watchers and Weigh-Less, nothing seemed to work. In 2014, weighing 158kg, she decided to give Banting a go. ‘I watched a colleague in our office over…

There’s nothing really new about the concept of bulletproof coffee (BPC), a latte-like high-fat breakfast substitute that many claim has energy-boosting and weight-loss benefits. Drinking coffee or tea with butter or yak’s milk is an age-old culinary tradition that helps with warmth and energy for those living at high altitudes and in very cold climates, such as in Ethiopia and Tibet. American entrepreneur and biohacker Dave Asprey was introduced to the concept while hiking in Tibet and saw the potential benefits of developing his version of the drink. Asprey, author of The New York Times bestseller The Bulletproof Diet, recommends a concoction of his special brand of mould- and mycotoxin-free coffee beans, his ‘brain octane’ medium-chain triglyceride (MCT) oil, and unsalted butter made from the milk of grass-fed cows. We…

GREEN-LEVEL CLASSES • Wednesday’s EMOM is a calorie-guzzling workout that you can take at your own pace. Do as many repetitions as you can in 60 seconds. • Saturday Shred is classic old-school training that focuses on traditional exercises for body-sculpting. ORANGE-LEVEL CLASSES • Make it Count Monday – a weekly benchmark workout to start the week on the right note. • Thursday Throwdown is a boxing-inspired workout. RED-LEVEL CLASSES • Tabata Tuesday – HIIT: 20 seconds of work; 10 seconds of rest. Repeat. • Get Freak Friday is a mystery workout to end your week. Each round of Thrive’s usual four exercises culminates with a secret fifth exercise to keep you on your toes. • Turf – the outdoor training space offers top equipment for those who want to…

TAKE NOTE You will need a waffle iron or a pizzette pan to make the waffles. The waffle cones will stay crisp in an airtight container. The thinner you make them, the crispier they’ll be. ‘This was one of the first low-carb recipes we ever tried and it is still a favourite! It was first published in my book The Low Carb Solution for Diabetics (Quivertree), which I co-wrote with Kath Megaw.’ TAKE NOTE Bake the biscuits first and allow to cool completely. It is easier to make the sandwiches when the ice cream is not completely frozen but just soft enough to spread. FROZEN BLUEBERRY YOGHURT ICE-CREAM SERVES 10 KEEP ON TRACK per serving FAT 10G CARBS 12G PROTEIN 2G 225g blueberries225g cream cheese juice and zest of1 lemon250ml…

It’s spring! Time for us all to get outside and up our vitamin D exposure. We love winter, but like all of you, we’re sure, we’re always pretty happy to see the back of it. Spring and summer are actually the perfect seasons to live a low-carb life: they’re all about braais, salads and outdoor living. The only downside to a braai can sometimes be trying to come up with new ideas for low-carb side dishes, which is why we’re particularly delighted with Vickie de Beer’s feature on page 60, dealing with exactly that. Her cauliflower potato salad is spectacular, as is her recipe for roasted Greek salad. We’re very happy to welcome Vickie to the team. Not only is she an award-winning food writer and stylist, she is also…

WORKOUT FOR WOMEN BY 7M Cost: Free… but it’s only for Apple. What it’s got: Great workouts for beginners as well as more advanced fitness bunnies. They vary in length and focus so you really can tailor your fitness to your lifestyle and your routine to your needs. We strongly recommend it! SWORKIT Cost: $14.99 per month. It’s not cheap, but when you see the testimonials you’ll know it’s totally worth it. It also offers a seven-day free trial and is available for Apple and Android. What it’s got: You work towards a six-week goal, and you determine what that is: weight-loss, improved flexibility or strength. Choose the length of your workout and the app gives you a routine to match that with your goal.…

‘When I came to Cape Town, I had no intention of starting a business; in the first few years, I didn’t even have a business plan – and any plans I’ve made since keep evolving,’ says Meghan Werner, founder of Theonista. Yet, over a few years, she has built up a booming craft beverage business and is brewing arguably the best brand of kombucha in South Africa. Meghan, who hails from New Mexico in the US, was in her twenties when she learnt of the health benefits of kombucha, a mildly fizzy fermented tea made from a symbiotic culture of bacteria and yeasts (or ‘scoby’). Kombucha is a great energy and immune system booster; it quells pain, helps to relieve digestive issues and can aid in weight loss. ‘Despite my…

1 IMPROVES EYE AND SKIN HEALTH Squash contains 6% of the required dietary intake (RDI) of vitamin A, which promotes healthy vision and helps to repair cellular damage to skin. 2 HIGH IN VITAMIN C The high levels of vitamin C found in squash (9% of the RDI) help to fight free radicals in the body, support the immune system and are important for collagen production – good for wound healing and skin repair. 3 FIGHTS FREE RADICALS Cigarette smoke, sunlight, severe stress and lack of sleep can all generate free radicals, which play a significant role in chronic illness. Squash is a good source of antioxidants, which help to neutralise free radicals and reduce damage to your cells. Research shows that antioxidants help prevent chronic conditions such as heart…

PROTEIN Portions of chicken, beef, pork, lamb and eggs for each meal should be about the size and thickness of the palm of your hand. Portions of fish can be a little larger for both men and women. While fatty meats are approved for an LCHF lifestyle, eating too many could result in excess calories being consumed. On the other hand, don’t eat too little protein, as it’s important for retaining muscle mass and satiety. If you’re very active, pregnant, injured or elderly, you could benefit from a little more protein. FATS AND OILS The easiest way to measure fats and oils is with a tablespoon. Women should add about 1 to 2 tablespoons of fats and oils to each plate of food, while men can add 3 to 4…

SERVES 4–6 KEEP ON TRACK per serving FAT 25G CARBS 3G PROTEIN 37G 8 chicken thighs½ cup homemade mayonnaise½ – ¾ cup low-carb chutney1 – 1½ tbsp curry powder salt and pepper to taste1 – 2 cloves freshly crushed garlic½ – 1 tsp hot English mustard 1. Preheat the oven to 180°C. Mix all the ingredients together, then add the chicken and stir to coat. (It will also work for pork rashers or hake fillets.) 2. Arrange the chicken pieces in an ovenproof dish and top with the rest of the sauce. 3. Bake for 45–55 minutes until golden brown. It works well on the braai too. ‘This is a recipe my mom has had for years. We always used Mrs Balls Chutney, but not any more.’…

For decades, we’ve been told to ‘eat more fibre’. But what exactly is fibre, and is it really essential for optimal health? Dietary fibre is found mainly in whole fruits, vegetables, wholegrains and legumes, and is probably best known for its ability to prevent or relieve constipation (and that in itself is good enough reason to eat it) – but that’s not all it can do. Eating fibre-rich foods is said to assist in weight loss as well as lower your risk of diabetes, heart disease and even certain types of cancer. Also known as roughage, dietary fibre includes the parts of plant-based foods that the body is unable to digest or absorb. Unlike macronutrients – fats, proteins and carbohydrates, which the body breaks down and absorbs – fibre isn’t…

CAULIFLOWER ‘POTATO’ SALAD SERVES 8 KEEP ON TRACK per serving FAT 26G CARBS 11G PROTEIN 16G 2 whole cauliflowers10ml apple cider vinegar3 bay leaves1 cup full cream yoghurt1 cup mayonnaise1 tbsp whole grain mustard2 tsp lemon juice4 gherkins, chopped1 red onion, peeled and chopped a handful of chopped chives and flat-leaf parsley 1. Break the cauliflower into bite-size florets. Fill a medium-size saucepan with water and add the apple cider vinegar and bay leaves. Boil the cauliflower in the water until cooked but not too soft. Drain and set aside to cool down. 2. In a small bowl mix the yoghurt, mayonnaise and mustard together. Add the lemon juice, gherkins and red onion. Mix through. 3. Combine the cauliflower and yoghurt sauce in a big mixing bowl. Ladle into a…

FEELING THE PRESSURE? A new scientific study published in the International Journal of Environmental Research & Public Health in 2019 found that when UK doctor David Unwin’s patients followed a low-carb diet, their blood pressure came down – and stayed down. And 27 of Unwin’s patients were able to go off their blood pressure medication completely. The study was co-authored by three medical professionals and looked at 90 men and 64 women over five years. On average, each person also lost 9.5kg.…

GROWING up, Rozanne Olivier dreamed of becoming a self-assured woman, much like the models she’d seen in the windows of Donna stores. ‘I would daydream about being that confident and having a sense of self-pride,’ says Rozanne, a Bloemfontein-based model. But those dreams had to be put on hold when, as a young girl, she found herself turning to food for comfort. ‘I started experiencing problems with my weight at about the age of 10, when my parents were going through a divorce – that hit me really hard,’ says Rozanne. ‘My mom is an anaesthetist who worked long, irregular hours, so my older brother and I were often home alone,’ she recalls. ‘We’d order takeaways most nights.’ Rozanne’s eating became so compulsive she would order extra food and hide…

Q I am a compulsive eater and a sugar/carb addict. I’ve managed to get my condition under control by following the low-carb lifestyle and I’m a member of Overeaters Anonymous (OA), which recommends strict quantities eaten at regular intervals. Can that be compatible with the LCHF approach, which encourages you to eat when hungry and stop when you’re full? A Yes, it certainly is compatible! Many people struggle with knowing when they’re full and when they aren’t. Their hypothalamus (the part of the brain that regulates appetite) often isn’t functioning properly, which makes it very difficult for them to ‘eat intuitively’. The LCHF plan has shown excellent results with those who struggle with binge-eating. The higher fat content assists with sugar cravings and can improve appetite control. However, ‘food addicts’…

It’s 2am. You’re lying awake, hoping that sharp pain in your chest is not the first sign of a heart attack. When you swallow it feels like there’s a golf ball stuck in your throat. Sound familiar? These symptoms are most often linked to a digestive concern and not signs of a heart attack. So what’s the cause? If not a heart attack it must be heartburn, right? Wrong. Heartburn isn’t classified as a condition on its own but rather a symptom of acid reflux. If you experience ongoing symptoms of acid reflux, you may have gastroesophageal reflux disease (GERD). Distinguishing between heartburn, acid reflux and GERD is difficult because they feel similar, but understanding the differences will help you find the right treatment. ACID TRIP The pH of gastric…

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LOW-CARB FOCACCIA SERVES 4–6 KEEP ON TRACK per serving FAT 28G CARBS 8G PROTEIN 14G 2 tbsp cream cheese1½ cups grated mozzarella1½ cups fine almond flour1 large egg, lightly beaten a handful of pitted Kalamata olives, halved1 sprig of rosemary2 tbsp extra-virgin olive oil2 tsp salt flakes 1. Preheat the oven to 200°C. Melt the cream cheese and mozzarella in the microwave, stirring every 20 seconds. 2. Mix the cheese then add the almond flour and egg. Use your hands to mix the ingredients and press the dough together. 3. Place on a lined baking sheet and flatten it out, pressing your fingertips into the dough to form indentations. 4. Press the olives and rosemary into the dough and drizzle half of the oil over. Sprinkle the salt over and…

long lazy summer lunches, lying under the trees with family and friends-what a life! AUBERGINE SALAD WITH LEMON TAHINI DRESSING SERVES 4 KEEP ON TRACK per serving FAT 49G CARBS 26G PROTEIN 12G ⅓–½ cup extra-virgin olive oil2 medium aubergines, thinly sliced4 plum tomatoes, sliced or roughly chopped1 cucumber, sliced½ red onion, finely sliced2 feta rounds, crumbled30g parsley, chopped 30g mint, chopped FOR THE DRESSING ¼ cup tahini¼ cup water¼ cup olive oil juice of1 small lemon1 garlic clove, crushed¼ tsp ground cumin5ml maple syrup 1. Heat half of the oil in a frying pan over medium to high heat. Fry the aubergine slices in batches until crispy and browned. Top up with oil as necessary as the aubergine will absorb the oil. Drain on paper towel once done. 2.…

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…