Table of contents for Vol 39 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 LOSE…

Q I’ve been on several diets over the years that all incorporated ‘cheat days’ or ‘cheat meals’. Am I allowed to have cheat days on a low-carb diet? FROM THE EXPERT A For those unfamiliar with these terms, let’s clarify: cheat days are days when you break the rules throughout the day, as opposed to cheat meals, where you break the rules at a single meal. The idea of planned cheating is that by allowing yourself short periods of indulgence, you’re more likely to stick to the diet over the long term. Having cheat days while following other eating patterns may be beneficial, but when you’re on a low-carb diet, it’s most often not the case: just a single cheat meal can easily exceed your daily carb allowance, and some…

It’s easy to become obsessed with what you’re eating and whether you should be doing straightforward low-carb or trying keto. But research shows that simply chewing your food extra-well so that you digest it efficiently might be the single most powerful habit you can develop to drive major positive change in your body. Slow eating is accessible to everyone. It’s not a new concept: your mom probably told you, when you were a child, to ‘chew your food slowly’. You probably didn’t listen (who did?!), but she was onto something. Now, we call it mindful eating, and it’s solid dietary science. Dietician Judith Johnson says the new health pyramids no longer have food groups at their base: ‘It’s about mental and spiritual health too,’ she says. ‘Choosing what you eat…

South Africa now has the highest number of adult diabetics on the African continent, according to the International Diabetes Federation, and the World Health Organisation rates South Africa’s adult obesity rate of 28.3% as the highest in Sub-Saharan Africa. These staggering statistics are what drove Yusuf Cassim to take action. ‘The scary thing,’ he says, ‘is that I don’t think people know about it. That’s why they call diabetes the “silent killer”.’ Yusuf comes from a long line of entrepreneurs. ‘Business is second nature to me,’ he says. His family’s fabric wholesale business has been operating for 81 years. ‘I always knew I couldn’t work for someone else. I have a knack for turning nothing into something.’ And when he joined the GOLO team, that’s what he did. Being fit…

LOW-CARB GARLIC AND BACON PULL-APART BREAD SERVES 6–8 KEEP ON TRACK per serving FAT 34G | CARBS 8G | PROTEIN 19G butter, for greasing280g mozzarella, grated60 ml (4 tbsp) cream cheese3 eggs, beaten lightly170 g almond flour5 ml (1 tsp) baking powder4 bacon rashers, cooked and chopped finely45 g Parmesan, grated finely5 ml (1 tsp) dried Italian herbs60 g unsalted butter4 garlic cloves, chopped finelyhandful of fresh parsley, chopped finely 1. Grease an ovenproof cast-iron pan with butter. 2. Place mozzarella and cream cheese in a large microwavesafe bowl and melt on high in the microwave oven for 1 minute. Mix with a spatula until smooth. 3. Add beaten egg, almond flour, baking powder and bacon. Mix until smooth. 4. Combine Parmesan and Italian herbs on a plate. 5. Scoop…

Send your favourite low-carb recipe to info@loseit.co.za -it could be featured in the next issue! SAMANTHA SMAY’S CAPRESE STUFFED MUSHROOMS SERVES 4 KEEP ON TRACK per serving FAT 16G | CARBS 6G | PROTEIN 6G 45 ml (3 tbsp) extra-virgin olive oil1 medium garlic clove, crushedsalt and freshly ground black pepper4 portobello mushrooms, stems and gills removed8 cherry tomatoes, halved80 g (½ cup) fresh bocconcini mozzarellaballs, drained and patted dry10 ml (2 tsp) balsamic vinegar12 g (½ cup) fresh basil leaves 1. Preheat the oven to 200ºC and line a large rimmed baking sheet with baking paper. 2. In a small bowl, combine 2 tbsp olive oil, crushed garlic, a pinch of salt and a pinch of pepper. Using a silicone brush, coat the mushrooms all over with the oil…

Recipe on page 78 Recipe on page 78 Roasting the strawberries gives them an intense flavour. This cheesecake is set with gelatine, so it’s not baked. Tips for making the perfect cheesecake • Cheesecake is best made the day before and cooled overnight in the fridge. This makes it easier to remove the cheesecake from the pan.• For a smooth and silky finish, most cheesecakes should be baked at 160°C.• Take care not to over-beat the cream cheese, as it may become grainy and could even split. This is why I rather use a paddle attachment and not a ball whisk attachment when mixing cream cheese in an electric mixer.• Prepare the pan properly: line the base with baking paper and grease the pan with butter.• Use the cream cheese…

BAGS OF BITES has launched Naturally Loaded, a new range that contains no gluten, nuts or added sugar. The range comprises five products: Coconut & Seed Rusks, Oat & Cinnamon Crunchies, Vegan Choc Chip Cookies, Choc & Ginger Clusters and Almond & Seed Granola. R75–R135; bagsofbites.co.za JORDAN GREEN CLEAN TOOTHBRUSHES are made of recycled plastic and come in four colours. The soft and medium brushes are made of a 100% renewable nylon yarn derived from castor beans – and the ultrasoft bristles are also 37% bio-based material. Something to smile about! jordanoralcare.com A LE CREUSET HYDRATION BOTTLE is a chic solution if you want to stop buying bottled water. The 500 ml double-wall vacuum-insulated stainless steel bottle comes in various colours, in either a matt or gloss finish. Reusable bottles…

Did you know that black tea contains tannins that may help to kill bacteria that build up in your shoes? To eliminate bad odours, put two teabags in boiling water for 2–3 minutes, remove and leave to cool. Place them in a pair of shoes for about 1 hour to act as a natural shoe deodoriser. Alternatively, Sof Sole Matrix Sneaker Balls will keep your shoes and gym bag smelling fresh! R99; Sportsmans Warehouse…

‘Because of body dysmorphia, even at my thinnest I felt bigger.’ ‘AT my worst – the lowest point of my eating disorder – I weighed 42 kg,’ Tammy Buitendach says. ‘My sodium levels were so low that my husband, Henk, found me having seizures and I ended up in ICU. I had fallen so low that the only place to go from there was up.’ As often happens, Tammy had fallen victim to diet culture. Since the age of 18 she had tried almost every diet and weight-loss craze. She went fat-free, joined Weight Watchers, and tried the Blood Type Diet. The problem wasn’t that these diets didn’t work, but that they were partially successful. The more weight Tammy lost, the more she wanted to lose. ‘This was the beginning…

1First, check with your doctor to see that your sleep problems aren’t caused by an underlying condition or a sleep disorder 2 Be aware of possible medications that may be affecting your sleep. 3 In the absence of any medication issues, underlying health issues or sleep disorders, the next place to look is depression. If left untreated, sleep will continue to be a problem. Once you’ve ruled these issues out, there are behaviours to avoid and exercises to try. 4 ‘Anxiety is a big problem,’ Dr Baker says. ‘But there are helpful exercises you can try, like deep-breathing exercises.’ This is when you inhale for the count of seven, hold your breath for the count of four, then breathe out for the count of seven. 5 ‘If you’ve tried everything…

Recipe on page 42 Recipe on page 42 Recipe on page 42 Recipe on page 43 BERRY SANGRIA SERVES 8 KEEP ON TRACK per serving FAT 0G | CARBS 7G | PROTEIN 1G 150 g frozen blackberries3 whole star anise60 ml (4 tbsp) erythritol80 ml (⅓ cup) water500 ml (2 cups) crushed ice750 ml (3 cups) rosé wine, chilledhandful of mint sprigs, to servefresh blackberries, to serve 1. Place the blackberries, star anise, erythritol and water in a small saucepan over medium heat. Bring to a simmer. Cook, stirring occasionally, for 5 minutes. Set aside to cool completely, then transfer to a bowl. Place in the fridge for 1 hour or until chilled. 2. Divide the crushed ice evenly among 8 serving glasses. Strain the blackberry mixture into a jug,…

Recipe on page 62 ASPARAGUS WRAPPED IN PROSCIUTTO SERVES 4 KEEP ON TRACK per serving FAT 27G | CARBS 2G | PROTEIN 13G 16 prosciutto slices or streakybacon rashers16 thin green asparagus spears,woody ends trimmed30 ml (2 tbsp) olive oil, for frying15 ml (1 tbsp) balsamic vinegar30 ml (2 tbsp) extra-virginolive oil, to drizzle50 g pine nuts or flaked almonds, toasted lightly 1. Wrap a slice of prosciutto around the length of each asparagus spear. 2. Preheat a griddle pan over high heat. Cook the asparagus, turning occasionally, for 2–3 minutes or until the asparagus is bright green and tender. Transfer to a platter. 3. Drizzle balsamic vinegar and olive oil over, and sprinkle with toasted nuts. Serve immediately. ASPARAGUS AND GOAT’S MILK CHEESE FRITTATA SERVES 8 KEEP ON TRACK…

Celeste Cloete-Carolus has always had a great passion for food. Cooking, baking and entertaining are tied together with moments of joy and memories with family and friends. But when her health was starting to fail and she could no longer keep up with her young daughter, she knew it was time to regain control of her life. ‘I was extremely overweight,’ she says. ‘About nine years ago, I lost some weight because we were having trouble conceiving, and I fell pregnant with my daughter. After her birth, I gained all the weight back and ended up weighing more than 100 kg.’ Celeste struggled with more than just her weight. She took daily medication for severe acid reflux and high blood pressure. ‘In my family, we eat to accompany every emotion.’…

Vitamin E is a potent antioxidant that has been scientifically proven to limit the production and harmful effects of free radicals in the body, which are linked to all sorts of illnesses, from heart disease to cancer. Naturally available in nuts, seeds, fruits, vegetables and plant-based oils, vitamin E can be incorporated easily into a balanced diet – in fact, most people get the required amount from their diet. Vitamin E deficiency is rare, and usually the result of an underlying condition – symptoms include muscle weakness, poor immunity, impaired vision and neuropathy (nerve pain). FOUR KEY BENEFITS OF VITAMIN E 1 Keeps you fighting fit Vitamin E supports T cells (part of the immune system designed to attack specific antigens), so it helps the body resist infection while activating…

Protein is a macronutrient, meaning our bodies need relatively large amounts of it to maintain good health. Made up of 20 types of amino acids that can be combined to make a protein, proteins exist in every single cell of the human body, performing multiple jobs to keep critical processes running smoothly. Proteins are responsible for building, repairing and maintaining muscle tissue, and the specific sequence of amino acids will determine which role a particular protein plays. Proteins transport molecules through the body, protect us from viruses and bacteria, and promote growth and development in babies, teens and pregnant women. A lack of protein in your diet can lead to serious problems, including weakened organs, loss of muscle mass and slow development. 5 REASONS PROTEIN IS KING 1 GROWS AND…

Recipe on page 51 Recipe on page 51 Recipe on page 52 Recipe on page 52 Top anti-inflammatory spices • Garlic contains a compound called allicin, which is released when the cloves are crushed or chewed. Garlic has antiseptic, antibacterial and antifungal properties. • Fresh ginger is rich in gingerol, a chemical compound that has anti-inflammatory and antioxidant properties. • Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Curcumin is poorly absorbed by the body, but combining it with black pepper significantly increases its absorption. • Cinnamon contains potent polyphenol antioxidants and has strong anti-inflammatory properties. It can also reduce insulin resistance, leading to better blood sugar control. • Star anise is rich in a variety of flavonoids and…

Recipe on page 68 Recipe on page 68 Recipe on page 72 Recipe on page 71 SLOW-COOKED LAMB COBBLER SERVES 10 KEEP ON TRACK per serving FAT 31G | CARBS 8G | PROTEIN 74G FOR THE FILLING 2 kg stewing lambsalt30 ml (2 tbsp) extra-virgin olive oil2 onions, peeled and chopped20 ml (4 tsp) crushed garlic2 small celery stalks250 ml (1 cup) red wine2 x 400 g tins whole peeled tomatoes4 sprigs of thyme4 bay leaves FOR THE TOPPING 150 g almond flour5 ml (1 tsp) salt7.5 ml (½ tbsp) baking powder180 ml (¾ cup) buttermilk60 g aged Cheddar, grated45 ml (3 tbsp) grated Parmesan1 egg3–4 sprigs of parsley, chopped finely, plus extra to serve 1. Preheat the oven to 180°C. 2. Season the lamb with salt. Heat half the…

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 –…