Table of contents for Vol 37 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…

Fitbit’s latest smartwatch, the FitBit Sense, features ECG heart monitoring, skin temperature sensing and, most headline-worthy, a stres-stracking electrodermal activity (EDA) sensor. The watch detects small electrical changes in the sweat level of your skin using its EDA sensor, Fitbit says. The Sense will come with a dedicated EDA Scan app for taking your measurements, which can be done by placing your hand over the watch’s face. After using the app, you’ll be able to see a graph of your responses both on the watch and in the Fitbit app to keep track of your stress levels over time. R7 999; Cape Union Mart…

According to a recent study at UCLA, green tea is not the only healthy option – black tea may also help shed extra kilos. The study found that both teas had a positive effect on gut bacteria and were prebiotics (substances that induce the growth of good micro-organisms). One important distinction between green and black tea is the effect on the liver, said lead researcher Susanne Henning. Molecules in green tea are smaller and therefore easier for the body to absorb and reach the liver. Black tea has larger molecules that stay in the intestinal tract to enhance the growth of good bacteria and the formation of microbial metabolites, contributing to metabolism regulation.…

‘Focusing on what I eat has finally made me start prioritising myself.’ Cheryl Moodley, a successful attorney, prided herself on being a strong woman in a high-powered position. But her on-the-go lifestyle meant that she was neglecting herself. ‘My job is to solve everyone else’s problems, so it was easy for me to forget that I also have to worry about myself.’ She never had weight issues. In fact, for most of her life, Cheryl’s weight comfortably sat in the mid-50s. But when she hit her 40s, all her bad habits started catching up with her: she wasn’t exercising, eating well or taking time for her own wellbeing. Like so many other women balancing a big career with a husband and kids at home, taking care of herself was the…

THAI BEEF SALAD SERVES 4 KEEP ON TRACK per serving FAT 26G CARBS 19G PROTEIN 44G FOR THE LIME AND SESAME DRESSING 1 garlic clove, peeled and finely chopped6cm ginger, peeled and finely grated1 red chilli, finely chopped45ml lime juice45ml fish sauce10ml erythritol10ml sesame oil30ml sesame seeds, lightly toasted FOR THE SALAD 600g beef rump steak30ml coconut oil250g cherry tomatoes, halved3 baby cucumbers, quartered lengthways2 red chillies, halved, deseeded, sliced diagonally10g fresh mint leaves10g fresh coriander leaves10g fresh basil leaves125ml roasted unsalted peanuts, roughly chopped 1. Combine all the ingredients for the dressing in a small jug and whisk until combined. 2. Place the beef in a glass or ceramic dish. Drizzle half of the lime and sesame dressing over. Turn to coat. Cover and keep at room temperature for…

SUGAR-FREE BLUEBERRY CHIA SEED JAM SERVES 16 KEEP ON TRACK per serving FAT 1G CARBS 7G PROTEIN 1G 500g frozen blueberriesjuice of ½ limezest of 1 lime1 tbsp water½ cup xylitol2 tbsp chia seeds 1. Combine the blueberries, lime juice and zest, water and xylitol in a pot. Allow to simmer for 15 minutes. 2. Turn the heat off and blend with a stick or stand blender. Once smooth mix in chia seeds and pour mixture into jam jars. It will thicken overnight, but will be thinner than regular jam. The jam will keep for 2–3 weeks in the fridge.…

Puma is not new to the sustainable foorprint movement and has been one of the leading sports brands to provide consumers with apparel and shoes made in a more eco-conscious way. Puma’s X First Mile Extreme has been added to the collection to help reduce the impact of plastic on our environment. All the products in the range – which include training shoes, jackets, tights and more are made from sustainable yarn sourced from First Mile. In one year, the PUMA XFirst Mile collection on diverted more than 1.9 million plastic bottles from landfills to be reused. Visit https://za.puma.com/ Knitting can decrease your average heart rate (80 bpm) by 18.75%. Soothe the burn To relieve the pain of sunburn, soak a washcloth in a 50/50 solution of distilled white vinegar…

VEG OUT! Cleaning and chopping vegetables can be a drag, but Nutribullet’s veggie bullet electric spiralizer and food processor turns nutrientrich whole ingredients into healthy meals. Spiralize veggies such as zucchini into delicious zoodles or, with the food processor, you can shred cauliflower to create a healthy rice alternative. About R2 499; Takealot THE PRESSURE IS ON! The iHealth track wireless upper arm blood pressure monitor can accurately provide readings of your blood pressure from the comfort of your home. The monitor is Bluetooth compatible so you can manage and track readings on your smartphone with the iHealth app. The device also detects heart rhythm disturbances. About R2 000; wantitall.co.za…

SUPER GREEN SMOOTHIE SERVES 4 This smoothie will boost your energy levels and strengthen your immune system. It’s packed with fibre, vitamin B and magnesium. Thin the smoothie out with water if it’s too thick to pour. KEEP ON TRACK per serving FAT 8G CARBS 9G PROTEIN 3G 1 avocado small handful baby spinach leaves¼ green apple½ English cucumber½ small celery stickzest and juice of 1 limesmall handful mintsmall handful basil125ml full fat plain yoghurt250ml milk or nut milk handful ice 1. Combine all the ingredients in a food processor and process until very smooth. Serve immediately. LOW-CARB FRAPPUCCINO SERVES 4 KEEP ON TRACK per serving FAT13G CARBS 2G PROTEIN 1G 125ml strong espresso coffee, slightly cooled30ml coconut oil, melted in the warm coffee250ml almond milk125ml cream handful ice erythritol,…

FISH BAKED IN COCONUT CREAM SERVES 4 KEEP ON TRACK per serving FAT 29G CARBS 12G PROTEIN 25G 30ml coconut oil2 red chillies, finely sliced2 garlic cloves, peeled and finely chopped6cm ginger, peeled and finely grated1 red onion, thinly sliced1 leek, washed and thinly sliced¼ baby cabbage, thinly sliced4 salad onions, thinly sliced100g baby spinach, washed4 white fish fillets400ml tin coconut cream 1. Heat coconut oil in a medium pan over medium heat and cook the chillies, garlic, ginger and onion for 1 minute. Add the rest of the vegetables and stir-fry for 5–7 minutes until lightly cooked. Transfer vegetable mixture to a large roasting tray or oven pan. Add baby spinach, stir through. 2. Place the fish fillets on top of the vegetables and pour the coconut cream around…

HAPPY CULTURE LIVE SPARKLING WATER KEFIR APPLE GINGER is a fermented probiotic sparkling water. Made using a base of mineral water and apple juice that is 100% sugar-free. Water kefir contains probiotics (or ‘good bacteria’) that are believed to aid digestion. Enjoy subtle notes of green apples and cold-pressed ginger with this thirst-quenching kefir water. About R25 (340ml); Faithful to Nature MACRO MIXES CARROT CAKE PREMIX. Nothing beats a sweet and spicy carrot cake for afternoon tea. Try Macro Mixes carrot cake premix. About R150 (300g); Faithful to Nature MARCEL’S DRINKING YOGHURT is ideal for when you’re on the go and in need of a deliciously healthy fruity fix on a hot day. These drinks are made of natural fruit, are preservative-free and packed with Bb2 probiotics. They’re smooth and…

Knitting is the most relaxing thing we can do, according to a new study by Psychological Science Professor, Matthew J Zawadzki at the University of California. He found that engaging in a mentally stimulating hobby reduces stress levels – and data indicated that knitting sits at an average of 65 heart beats per minute (the normal resting heart is between 60 and 100 bpm). Knitting can decrease your average heart rate (80 bpm) by 18.75%. In the study, knitting was followed by fishing, blogging, painting, candle-making, flower-arranging, photography, baking and pottery.…

‘When I was about 17, I was in a really unhealthy relationship and developed an equally unhealthy relationship with food. I became dependant on carbs to give me a feeling of fulfilment. In the blink of an eye, I had gained 30kg,’ says Rebekah. In a bid to lose the weight and regain her self-confidence, she tried a number of quick-fix diets, which failed. ‘I had become so lost and overwhelmed by a feeling of failure. I was constantly indoors, overeating, chain-smoking and internalising everything I was going through,’ she says. When her father turned to the low-carb lifestyle after struggling with an inflammatory disorder, Rebekah was intrigued by his remarkable results. ‘My dad’s an orthopaedic surgeon and actually attended medical school with Professor Tim Noakes, so I had a…

For decades we were told saturated fat clogged our arteries and lead to heart attacks. In the 1970s, low-fat products, cholesterol-free margarines and vegetable oils started flooding the market as the ‘better and healthier choice’. Fortunately, we know better now. Improved scientific methods support the fact that saturated fat is good for you and that sugar, processed carbs, inflammatory seed oils and trans fats are often to blame for heart disease. Foods high in saturated fat can be enjoyed as part of a healthy diet. This, of course, excludes poor quality fast and fried foods, which are associated with a higher risk of obesity, heart disease and numerous other health conditions. FATS ARE TYPICALLY GROUPED INTO THREE MAJOR CATEGORIES: • Saturated fats• Monounsaturated fats• Polyunsaturated fats Foods containing fats have…

Amino acids are known as the ‘building blocks’ of protein in both plants and animals. Because protein is crucial to almost all biological processes, it’s considered an essential macronutrient. A large proportion of our cells, muscles and tissue is made up of amino acids. They carry out many important bodily functions, such as giving cells their structure, transporting and storing nutrients, healing wounds and repairing tissue, especially in the muscles, bones, skin and hair. There are 20 amino acids, grouped into three categories: Essential, Nonessential, and Conditional. (The group to which a specific amino acid belongs depends on where your body gets it from). ESSENTIAL AMINO ACIDS As the name suggests, these are the most important to us. They include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.…

SPICY ROASTED PUMPKIN SERVES 10 (AS A SIDE) KEEP ON TRACK per serving FAT 4G CARBS 11G PROTEIN 2G You do not have to peel the pumpkin; the skin becomes soft and edible when roasted. You can easily scoop the cooked flesh out of the skin if you really don’t like eating it. 1.5kg pumpkin, cut into wedges and seeds cleaned out salt45ml olive oil2 garlic cloves, peeled and chopped finely1 red chilli, chopped finely5ml ground coriander5ml cumin seeds5ml fennel seeds10ml garam masala10g fresh coriander, for serving; 1. Preheat the oven to 200°C. Place the pumpkin wedges in a large oven pan. Salt the pumpkin. 2. In a small bowl, combine the olive oil, garlic, spices and garam masala. Brush the spice mixture all over the pumpkin wedges and roast…

GINGER AND PECAN LOAF CAKE SERVES 12 KEEP ON TRACK per serving FAT42G CARBS 11G PROTEIN 10G 250g medium fat cream cheese125g butter, softened125ml erythritol4 large eggs, at room temperature5ml vanilla extract grated zest of 1 orange300g almond flour20ml ground ginger15ml baking powder10ml ground cinnamon2.5ml salt2.5ml ground cloves2.5ml ground nutmeg100g pecan nuts, roughly chopped FOR THE TOPPING 100g cream cheese100g cream30ml erythritol50g pecan nuts 1. Preheat the oven to 180°C. Grease a medium-sized (about 24cm) loaf tin with butter. 2. Combine the cream cheese and butter in the bowl of an electric mixer and whisk together until combined. Add the erythritol and mix well. 3. Add the eggs one at a time, beating after each addition. Add the vanilla extract and orange zest. Mix well. 4. Combine all the dry ingredients,…