Table of contents for Vol 43 in LOSE IT! The Handbook

Brrrr! Don’t know about you, but winter always makes us a bit hungrier. Clinical nutritionist Ruth Marcus explains the physical reasons that happens on page 12, but there’s also a psychological component, and that’s because when it’s cold outside we tend to spend more time at home and less time being active. And, as anyone who picked up an extra kilo or two during lockdown will attest, it’s much harder to resist the allure of the fridge and its contents when it’s right there calling to you, isn’t it? We have a few suggestions that may help, starting with taking up skipping (page 36)! It’s one of the few cardio exercises you can do right inside your own house – in fact, almost anywhere – so if there’s rain bucketing…

IS there any better feeling than your warm bed on a cold morning? The problem comes when you need to leave to start your day. Can we not just hibernate like the other smart mammals? Just saying… Although hibernating isn’t on the cards (not yet, anyway!), science tells us it’s completely normal to feel this way when starting your day in winter. Dr Dale Rae, director of Sleep Science and a senior researcher at the University of Cape Town, explains why, and offers some expert tips that will have you bounding out of bed like a champ! WHY IS IT TOUGHER TO GET OUT OF BED IN WINTER? ‘There are two reasons: one is sleep-related and the other isn’t,’ Dr Rae says. ‘Leaving a warm, cosy bed and getting into…

FASHION STYLE MEETS SUBSTANCE Puma is going all-out luxury with its new performance line, Forever Luxe, with Winnie Harlow starring in the launch campaign. The collection comprises five pieces that blend fashion and activewear, and includes a racerback mid-impact sports bra (R999) and high-waisted tights (R1499) with flatlock stitching to ease friction during training. All the garments incorporate Puma’s dryCELL technology to wick sweat away from the skin. Available at Puma stores and from Superbalist and za.puma.com…

A FRIDA KAHLO RAINCOAT FROM AUTHENTIC will not only keep you dry in a downpour but will also make you look effortlessly cool! It is completely waterproof and lined with a soft T-shirt material. Authentic is based in Kimberley. R980–R1 080; authenticfashions.co.za FITKICKS FOOTWEAR with flexible soles and stretchy uppers is great for low-impact indoor and outdoor workouts. The shoes come in a range of funky designs and colours. R599; belefit.co.za THE TRULY GOOD PRODUCT RANGE offers healthy alternatives to favourite staples. The products are low-carb, gluten-free and grain-free, and contain no added sugar, salt or artificial sweeteners, flavours or colours. The range includes vegetable-based wraps, pizza bases, noodles, tagliatelle, lasagne sheets and rice. trulygoodfood.co Next issue! Look for the next issue of LOSE IT! on shelves in store from 28…

Clinical nutritionist Ruth Marcus answers readers’ questions. Q I find I’m a lot hungrier in winter. Can I eat more carbs to help curb my appetite? A Many people struggle with an increased appetite during winter. This is because the colder weather leads to a drop in body temperature and, as a result, stimulates the appetite. Eating helps our bodies generate internal heat, which leaves us feeling comfortable and content. Naturally, during winter the body spends more energy trying to keep us warm enough and metabolically stable. The desire to eat comes from the body’s natural increase in energy use. But although you may feel the need to eat a whole lot more, it is likely that you don’t actually need to. In other words, your body probably doesn’t need…

‘I started dancing about seven years ago, which some would say is rather late in life,’ says Penelope Putzel. ‘But I discovered that ballroom and Latin dance is something I’m truly passionate about. I’m also a great dog lover, and used to partake in dog dancing shows to raise funds for charity. But because I was overweight, my confidence was really at its lowest.’ Penelope had begun to withdraw, limiting her social interactions and putting her love of dancing on the back burner while she struggled to lose weight. She had attempted multiple diets, but with little to no success. ‘I had done everything from Weigh-Less to Weight Watchers, and I always felt hungry. It wasn’t a sustainable solution for me – I would lose 1 kg at best. I…

❶ PICKLED AVO MAKES 1 X 500ML JAR; SERVES 6 KEEP ON TRACK (per serving) FAT 8G CARBS 5G PROTEIN 2G I was sceptical about pickled avo, but I am a convert. Pickling is a great way to use unripe avocados; the flesh turns soft in the pickle after only one day. The longer it’s in the pickle the softer it will get, so eat it within three days. Use it in salads or on low-carb tacos. I tried the recipe with two different vinegars: The apple cider vinegar was delicious, but the pickle looked cloudy and the avo discoloured quickly. The white vinegar was stronger, but the avo did not discolour. 125ml (½ cup) white wine vinegar or apple cider vinegar125ml (½ cup) water1 garlic clove, crushed15ml (1 tbsp)…

Top tips for bone broth • Use bones like shin, shank, marrow or knuckles for bone broth. Bone broths can have meat in them, so you can combine meaty cuts such as shin with bone marrow. • Brown the meat and bones thoroughly, as this will add flavour and a deep colour to the broth. • Season the meat and bones beforehand, but only season the broth at the end of the cooking time. Adding a lot of salt early in the cooking process might leave you with a broth that is too salty. • Add apple cider vinegar to help break down the collagen in the bones. Collagen turns into jelly-like gelatine, which is filled with amino acids like glucosamine and chondroitin, both of which play an important role…

PEANUT BUTTER SWIRL BROWNIES MAKES 10–12 DRY INGREDIENTS 200 g almond flour5ml (1 tsp) salt5ml (1 tsp) baking powder5ml (1 tsp) bicarbonate of soda WET INGREDIENTS 100 g unsweetened cocoa powder100 g erythritol75 ml (about 4 heaped tbsp) unsweetened pure peanut butter50 ml (about 3 heaped tbsp) salted butter45 ml (3 tbsp) strong espresso coffee125 ml (½ cup) buttermilk3 eggs5ml (1 tsp) quality vanilla extract TOPPING 120 ml (about 4 heaped tbsp) unsweetened pure peanut butter for swirling on top 1. Preheat the oven to 170°C. Grease and line a 17cm x 17cm brownie pan with baking paper. 2. Combine the almond flour, salt, baking powder and bicarbonate of soda in a medium bowl and mix. Set aside. 3. In a medium saucepan over low heat, combine the cocoa powder,…

LCHF YES DAIRY* Choose full-cream dairy products. But while you are trying to lose weight it might be better to cut out all dairy other than butter. • Blue cheese • Butter • Cream (preferably double-thick) • Cream cheese • Feta cheese • Ghee • Parmesan cheese • Yoghurt (double cream) • All other high-fat cheeses DRINKS • All teas (no milk) • Coffee (with cream or butter, not milk) • Sparkling water • Still water EGGS Eat eggs any way you prefer, for breakfast, lunch and dinner. Real organic eggs are definitely the best if you can find them. FATS • Animal fats • Avocado oil • Butter • Coconut cream • Coconut milk • Coconut oil • Dripping • Duck fat • Extra-virgin olive oil • Ghee •…

The KnowItWorld app – created to provide consumers with accurate information about South African food products – helps you find foods that suit your nutritional needs. The app allows you to search through products from retailers and restaurants so you can compare prices and look up ingredients, nutritional information and allergens. It even has a calorie calculator and the option to share a shopping list. Available on Google Play. @knowit.world; knowit.world…

‘I’ve always loved food, and I have a very healthy appetite!’ says 42-year-old Bhauna ‘I’ve Hansjee. ‘Eating and socialising around meals was, and still is, a big part of my family’s love language. I love cooking and have always been interested in creating my own recipes, replicating delicious things I enjoyed on my travels and while I was growing up. In fact, one of the things I’m interested in is turning childhood and family favourites into low carb versions so I can continue to enjoy the food I’ve always loved.’ Bhauna was active as a teen. She went to high school on a sports and academic scholarship, and excelled at squash. Her active lifestyle and youthful metabolism ensured that she burnt all the calories she consumed. At university she found…

Good health isn’t just about what you eat – exercise and wellness also factor into a healthier and happier you. So whether you’ve just started your low-carb journey or you’re looking for motivation, here are some sources of inspiration for you. LIVE IT BOOKS WHO DO WE BECOME? by John Sanei In his latest book, futurist John Sanei maps out our strange new world and lays down a path to reframe our thinking, recognise our discomfort, and survive and thrive. Divided into three sections, the book focuses on a post-pandemic world: ‘Anguish’, where he explores how to mourn the loss of our ‘normal’ pre-Covid world; ‘Abnormal’, which shows us how to understand this new environment; and ‘Adventure’, which provides a toolkit for us to forge our way forward. If you’re…

LAMB CHOPS WITH MINT PESTO SERVES 4 KEEP ON TRACK (per serving) FAT 61G CARBS 2G PROTEIN 21G FOR THE PESTO 30 g mint leaves30 g basil leaves20 g pine nuts or walnuts2 garlic clovespinch of salt125 ml (½ cup) olive oil50 g Parmesan, grated finely FOR THE LAMB 4 lamb chopssalt30 ml (2 tbsp) olive oil30 g butter1 garlic clove, crushed3 sprigs of thyme 1. FOR THE PESTO: Place the mint, basil, garlic and salt in the bowl of a food processor and start to process. Add the olive oil in a thin stream while the machine is running until you have a smooth and well-emulsified mixture. 2. Add the Parmesan and process once or twice by using the pulse action until just combined. Spoon the pesto into a…