Table of contents for Vol 18 - 2017 in LOSE IT! The Handbook

Our expert panel NUTRITIONAL THERAPIST SALLY-ANN CREED is the foremost and most experienced LCHF practitioner in South Africa. DR GERHARD SCHOONBEE, GP, has over 40 years of medical experience, and personal experience of living the LCHF lifestyle. He also has a deep scientific and medical interest in the subject. BLOG AUTHOR NICKY PERKS (WWW.PRIMALPERKS.COM) is also the CO-FOUNDER OF BANTING BUDDIES, which offers personalised coaching to those wanting to lose weight and get healthy. most of us have experienced the positive changes that come after a couple of months of eating LCHF: we sleep better, have more energy and focus, lose weight and generally feel so much better than we did before that we can’t imagine ever being tempted to go back to a carb-soaked life Eating the LCHF way scores…

WITH: NUTRITIONAL THERAPIST SALLY-ANN CREED Q: I’m taking a PPI for my reflux and heartburn – is this safe? A: PPI, which stands for proton pump inhibitor, is the pill you take when you’ve been told you have too much acid. But usually it’s a case of having too little – the symptoms are the same for both hyper- and hypo-acidity. A well-formulated LCHF programme should almost completely eradicate this problem, allowing you to discontinue the medication. There should be no more reflux, bloating or discomfort. But if for some reason you are stuck with PPIs, you need to do damage control. The worst side effect of taking PPIs is poor bone health, often leading to osteoporosis. PPI users are also at risk of impaired absorption of vitamin B12, iron,…

Istarted gaining weight once I’d finished school, and when I had a Mirena IUD inserted for my endometriosis, it only got worse. I tried to follow so many fad diets – Weigh- Less, soup diets, fat burners, diet shakes and supplements – but it was all in vain. After multiple visits to the ER with chest pains, I was diagnosed with arrhythmia and scheduled for surgery to insert a pacemaker in early 2015. My blood pressure was very high, my cholesterol was out of control and my weight had escalated to 89kg. All of this inspired me to look for a change of lifestyle. At that point I was living on fast foods. If I took the time to prepare meals, they were mostly carbs, like cereal with lots of…

Q: I am 32 years old and have bad acne. I’ve been using antibiotics for a month and have been washing my face with a cleanser, but I still have multiple lesions. Do you think an LCHF eating plan will help? A: We know that the LCHF way of eating does have a strong antiinflammatory action and there’s no place where it’s more visible than on the skin. I recently saw a dramatic improvement in a patient’s acne after they had followed the LCHF lifestyle for just one week, so I would strongly recommend that you give it a try. Q: I am 60 years old, overweight and a diabetic. I have areas of rough skin on my elbows, lower legs and heels. I have also noticed a number of…

We’re talking about trying suspension yoga – the newest kid on the block – which, in next to no time at all, has become a popular and unique form of exercise. W Darden Lotz, suspension yoga instructor at the new Virgin Active Collection club near the V&A Waterfront, is now a real advocate of suspension yoga, but just eight years ago, yoga was the furthest thing from her mind. ‘I have been an athletic person all my life. I competed in gymnastics when I was young and I am big on running, but as my training increased, the time I spent stretching decreased and eventually fell away,’ says Darden. ‘One day at gym I decided to stretch and realised I couldn’t even touch my knees – let alone my toes.…

KEEP ON TRACK PER SERVING Fat 37g Carbs 28g Protein 64g SHREDDED LAMB WITH BUTTERNUT SERVES 4–6 • 1 tbsp paprika • 50g sundried tomatoes, reconstituted and finely chopped • 10g fresh thyme • 2 tsp salt flakes • 1 tsp white pepper • 1.2kg shoulder of lamb, bone in • 700g butternut, peeled and sliced • 1–2 tbsp coconut oil • 1 cup lamb or beef stock • extra fresh thyme, to garnish 1. Preheat the oven to 180ºC. 2. Combine the paprika, tomato, thyme and seasoning, spread mixture over the lamb, place in a baking tray and roast for 1 hour. Add the sliced butternut, coconut oil and stock, cover with foil and roast for another hour. 3. To serve: Shred lamb and serve it with butternut, garnished…

KEEP ON TRACK PER SERVING Fat 47g Carbs 22g Protein 45g SMOKED KIPPER FISH CAKES WITH PARSLEY SAUCE SERVES 4 FOR THE FISH CAKES • 500g smoked kippers, poached, bones removed and fish flaked • 200g sweet potato, cooked and mashed • 1 tbsp dijon mustard • 2 spring onions, finely chopped • 5g fresh parsley, chopped • 2 tbsp coconut flour • himalayan salt and black pepper FOR THE CRUST • 40g coconut flour • 30g sesame seeds • coconut oil, for shallow frying FOR THE SAUCE • 70g butter • 10g fresh parsley, finely chopped • juice of ½ lemon • pickled red onion, to serve 1. For the fish cakes: Place all the ingredients in a bowl, season and stir to combine. Shape into patties and refrigerate…

KEEP ON TRACK PER SERVING Fat 25g Carbs 9g Protein 25g CHEESY BILTONG & PECAN NUT MUFFINS MAKES 6 • 2 eggs, beaten • 1 cup double cream yoghurt • ½ cup buttermilk • 120g cheddar cheese, grated • 100g biltong, chopped • 50g pecans nuts, chopped • 1½ tsp baking powder • 50g coconut flour • fresh marjoram, to garnish 1. Preheat the oven to 180ºC. Line a 6-hole muffin tin with paper cases and then grease the cases. 2. In a jug, whisk together the eggs, yoghurt and buttermilk. 3. In a large bowl, combine the remaining ingredients, make a well in the centre, add the egg mixture and stir well to combine. 4. Spoon the mixture into the paper cases and bake for 18–20 minutes, or until…

YES MEAT As far as possible, choose grass-fed or organic meats. Enjoy the fat and the skin! • Bacon (try to find charcuterie bacon, if possible 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 meats (if buying cured meats, avoid those with sugar and strange chemicals) • Lamb • Offal • Pork • Sausages containing only meat and spices (no MSG or fillers like gluten, rusk, soy, sugar and so on) • Turkey EGGS Any way you like, for breakfast, lunch and dinner. Real organic eggs are definitely best, if you can find them. FRUIT* • Avocado • Berries • Coconut FISH/ SEAFOOD (on the…

‘I wasn’t necessarily losing kilos – although that came later – but the inches were disappearing from my waist.’ I have always been an active guy. Though rugby was my main passion, I embraced all things outdoors: mountain biking, swimming, kiteboarding – you name it, I loved it. But after a pretty serious car accident, I stopped exercising for roughly four years, got stuck into work and family, and before I knew it, the number on the scale had shot up. Just shy of 100kg, the only sport I played was golf, and without fail, I would end off the 18 holes with several rounds of beer with the guys. I reached a point where I felt too embarrassed to take off my shirt. But the lowest point was when…

There are very distinct benefits to intermittent fasting (IF) for those who do well on it, including increased energy and improved cognitive ability, memory and insulin sensitivity. The aim is to cut down the amount of food you eat, but carry on living normally without affecting your metabolic rate, by choosing a ‘window’ of time – ranging from eight to 16 hours a day or once a week – during which you don’t eat. The problem is, many women who try IF find they suffer from anxiety, insomnia, irregular or total cessation of periods, or other hormonal problems. When a woman’s calorific intake drops below a certain level, her energy generally declines, her stress levels rise and her hormones are adversely affected. Some men experience this too, but it usually…

• Stick to the basics. • View this as a lifestyle change, not a diet. • Join LCHF groups on Facebook for support. • Don’t weigh yourself every five minutes; the health benefits are more important than the weight loss, which is a bonus. • Eat only when you are hungry, and stop when you are satisfied. • Don’t be overwhelmed by all the lists – start with what is permitted and graduate to the ‘sometimes’ list when you’re at your ideal weight. • Carb flu will pass – so hang in there! • Know and believe you CAN do this. • Be prepared to feel better and lose weight. • Know that you will get negative comments from people who don’t understand. As you lose weight and gain health,…

As a child, were you told, ‘Eat your veggies, they’re good for you’? Perhaps you weren’t allowed to leave the table until every last pea was gone from your plate? For many, mealtimes became a war between child and vegetable. If you still find it challenging to eat veggies, you may be convinced to make a change after reading this. You’ll be missing out on so many amazing benefits if you don’t! The vegetables included in an LCHF eating plan are low in calories and carbs, high in fibre, and offer almost all the vitamins and minerals your body needs for vibrant health. REASONS TO GREEN UP YOUR DIET! 5 1. To help with weight loss Vegetables, especially the leafy green and cruciferous varieties, are very low in calories and…

as a mother of four, Inè has great experience in creating a family-friendly low-carb lifestyle. This time, her cookbook opens with a chapter titled, ‘Dough you still love me?’, which includes LCHF recipes for bagels, cookies, scones, pastry and more. Another chapter takes you round the world in 18 meals, from tacos to sushi. We asked her for her best advice. as Q: How did you come up with eight low-carb doughs? A: I desperately wanted to do ‘normal’ options for my son who has autism spectrum disorder, and for my insulin-resistant husband who doesn’t like flaxseeds. I experimented a lot! I found that sunflower flour has the best texture and a neutral taste – and it’s budget-friendly. But you can’t use baking powder or you end up with green…

Fat 20g Carbs 28g Protein 14g KEEP ON TRACK PER BUN ELIZABETH FERREIRA’S HOT CROSS BUNS MAKES 8 BUNS • 2 cups ground golden flaxseeds • ½ cup ground almonds • 1½ tbsp baking powder • pinch himalayan salt • ½–¾ cup xylitol • 2 tbsp ground cinnamon • 2 tbsp mixed spice • ½ cup mixed dried berries • 6 large eggs • 1 cup double cream yoghurt FOR THE CROSSES • ½ cup double cream yoghurt • 1 tsp psyllium husks • 1 tsp xylitol (optional) 1. Preheat the oven to 180ºC. Grease and line a 23 x 30cm baking tray with baking paper. 2. Combine the dry ingredients and dried berries in a bowl. 3. Beat the eggs and yoghurt together and add to the dry mix.…

BEST EVER LOW CARB-ONARA SERVES 4 In this new take on a classic favourite, the pork meatballs increase the protein content, making this an even more delicious and substantial dinner. • 250g pork mince • 1 clove garlic, crushed • 2 tbsp dried thyme • himalayan salt and black pepper • 400g streaky bacon, diced • 800g zoodles (courgette noodles) • 2 cloves garlic, crushed • ½ cup cream • 3 large egg yolks • 50g parmesan cheese, grated • flatleaf parsley, chopped, to garnish 1. Mix together the pork mince, garlic and thyme in a bowl and season well. Roll teaspoonfuls of the mixture into small balls and refrigerate until needed. 2. Place the bacon in a dry frying pan and cook over medium heat until all the fat…

TROUT FISHCAKES WITH EASY AVOCADO OIL MAYONNAISE SERVES 4 • 500g trout fillet, deboned • 200g orange sweet potato, peeled and cut into small chunks • 2 tbsp Westfalia Lemon-Flavoured Avocado Oil • Himalayan salt and black pepper • 3 cloves garlic, crushed • 4 spring onions, finely chopped • a handful fresh coriander, finely chopped • 1 red chilli, seeded and sliced • 2 tsp psyllium husks • ½ cup sesame seeds, to coat • 100ml Westfalia Plain Avocado Oil, for shallow frying FOR THE MAYONNAISE • 1 large egg • 1 large egg yolk • 1 tsp dijon mustard • 2 tbsp white vinegar • 80ml Westfalia Lemon-Flavoured Avocado Oil • herb salad, sliced avocado and lemon wedges to serve 1. Preheat the oven to 160ºC. 2. Place…

Do teens pay attention to health warnings? When you’re young, you tend to feel immortal. So you’d think any dire warnings about how this or that affects your health might not make much of an impact. Last year, a study published in the American Journal of Preventive Medicine looked at whether teens paid any attention to the labelling on sugar-sweetened beverages: ‘SAFETY WARNING: Drinking beverages with added sugar(s) contributes to obesity, diabetes, and tooth decay.’ (A couple of states and cities in the US have introduced bills that make this labelling mandatory.) And guess what? If teens saw a warning like this on a drink, significantly fewer of them actually went through with the purchase! Let’s hope that as adults, we’re just as responsible about these kinds of choices. And…

most people are unaware of how vital our gut health is to our overall wellbeing. The truth is, what happens in our gut has a huge impact on how we feel on a daily basis – physically, mentally and emotionally. Our digestive system is a microbiome of different bacteria, fungi and other organisms but sometimes, as a result of other health issues or medication, we can develop an overgrowth of a fungus and this causes problems. WHAT IS CANDIDIASIS? If you are diagnosed with candidiasis, it means you have a fungal infection caused by overgrowth of a candida fungus. Several species of candida can cause infections in humans, but the most common one is candida albicans. Candida yeasts are found in our gut and on our skin and mucous membranes,…

there has been a lot of hype about fermented foods and their potential role in maintaining the balance of ‘good’ and ‘bad’ bacteria in our gut. Most people are unaware that their diet and lifestyle choices play a large role in the makeup of their gut bacteria. There are a number of triggers that can lead to an imbalance in the gut, and likewise, there are a number of ways of restoring the healthy bacteria. Enter fermented foods. Popular examples include sauerkraut, apple cider vinegar, kefir, yoghurt and kimchi. But what about the drink the Chinese have called the ‘immortal health elixir’, also known as kombucha? KOMBUCHA: WHAT IS IT? Kombucha is a fermented drink made by adding bacteria and yeast to black or green tea and sugar (either cane…

For the first few years, our deli just provided delicious homemade meals and fresh biscuits,’ says Loafers Deli co-owner Robyn Webster. ‘But one night at a friend’s birthday dinner, of the 14 of us, six were banters and they were complaining about not being able to find LCHF food anywhere. The next day, my husband Tim and I bought The Real Meal Revolution and we immediately started cooking from it.’ F ‘ As fast as Tim and Robyn cooked, the customers bought their meals, so Loafers Deli soon branched out to form Loafers Low Carb Superstore. Their wide range of products from dedicated suppliers, like The Red Basket, Primal Chow, Banting Blvd, Caring Candies and Carbsmart, means that customers can easily do a quick grocery shop while picking up a…

EAT THIS low-carb homemade Easter eggs HOMEMADE CHOCOLATE EASTER EGGS MAKES 4 LARGE OR 10 SMALL EGGS • 200g 80% dark chocolate, broken into chunks • 1 tsp sea salt flakes TO ASSEMBLE AND DECORATE • 60g 80% dark chocolate • coloured ribbons Fat 25g Carbs 13g Protein 6g KEEP ON TRACK PER LARGE EGG 1. Place the 200g of chocolate in a bowl set over a pot of simmering water. Add the salt and allow to melt completely. 2. Scoop the melted chocolate into silicone Easter egg moulds, one at a time, gently working the chocolate up the sides of the mould until each mould is covered in an even thickness of chocolate. Refrigerate until set. 3. To assemble: Gently pop the chocolate egg halves out of the moulds.…

fruit, veg & herbs asparagus aubergines avocados baby red cabbage baby spinach basil leaves bay leaves broccoli broccoli rice butternut cauliflower cauli rice celery chillies – red & green chives coriander courgette noodles (zoodles) cucumber fennel bulb fine green beans flat-leaf parsley garlic ginger kale leeks & baby leeks lemongrass lemons limes mint mushrooms – baby button, portabellini & enoki onions – baby, red & yellow oranges oregano pak choi pomegranate rubies/ seeds pumpkin radishes sage shallots spring onions strawberries sweet peppers – orange & red sweet potatoes thyme tomatoes – cherry, rosa, slicing & vine wild rocket store cupboard 80–85% dark chocolate almonds – flaked & whole baking powder caperberries cashew nuts coconut cream coconut flour coconut milk desiccated coconut dijon mustard fish sauce harissa paste honey mustard powder…

KEEP ON TRACK PER SERVING Fat 42g Carbs 22g Protein 23g KALE & SPINACH CHEESE CURRY SERVES 4 • 2 tbsp ghee or coconut oil • 1 onion, finely chopped • 1 tbsp grated fresh ginger • 2 cloves garlic, grated • 1 tbsp cumin seeds • 2 tsp garam masala • 1 tbsp curry powder • 1 red or green chilli, finely chopped • 300g halloumi cheese, cubed • 3 tomatoes, seeded and chopped • 300g kale leaves • 200g baby spinach leaves • ¾ cup cream • chopped red chilli, to garnish 1. Heat the ghee in a pan, add the onion, ginger, garlic, spices and chilli and cook until onion is soft. 2. Add the cheese and cook briefly on each side until golden, then add the…

KEEP ON TRACK PER SERVING Fat 60g Carbs 30g Protein 57g GREEK BEEF KEBABS WITH AUBERGINE & TOMATO BAKE SERVES 4 • 3 cloves garlic, minced • 1 tbsp dried oregano • juice and grated zest of 1 lemon • 2 tbsp extra virgin olive oil • himalayan salt and black pepper • 800g beef, cubed FOR THE VEGETABLE BAKE • 3 tbsp coconut oil, melted, plus extra for greasing • 1 cup tomato purée • 4 tomatoes, cut into thick slices • 2 medium aubergines, cut into rounds • 100g black olives, drained • 1 tbsp dried oregano TO SERVE • 100g feta cheese, crumbled • double cream yoghurt • low-carb cauli wraps • fresh oregano to garnish 1. Place the garlic, oregano, lemon juice and zest, and olive…