Table of contents for Vol 46 in LOSE IT! The Handbook

There’s quite a lot of talk internationally at the moment about Ozempic, Wegovy and the other brands that are part of the new generation of weight-loss drugs taking the world by storm. The active ingredient in these drugs is semaglutide, and it works by making you feel full. So far, so good: the results are in, and they’re promising. We’re planning a more in-depth look at these drugs in an upcoming issue, but while we acknowledge that they can be game-changers for type 2 diabetics or dangerously obese people who battle to get a handle on their eating, we think there are downsides: • These drugs will help you lose weight, but won’t change your relationship with food. Eating low-carb is empowering in that it gives you back the power:…

If you’re going to stay committed to keeping your food journal, the key is to find what works for you. Using a notebook is not realistic for everyone. Perhaps you just don’t have time in the day, or you know from experience that it will sit on the coffee table gathering dust (or be there for anyone else to pick up and page through). Give some thought to what you think will be easiest for you – the less onerous it is, the more likely you are to stick to it. Perhaps typing a quick note on your phone is the best way to track your food intake; or keeping a voice journal: just hit the voice record option on your phone when you’re on the go – you can…

STYLE FLORAL INSPIRATION Puma and Liberty have collaborated on a captivating Spring/Summer 2023 collection that straddles the line between activewear and fashion. A harmonious fusion of prints, embroidery and playful graphic elements inject a sense of vibrancy and life into sneakers, flared pants, graphic tees, hoodies and accessories. za.puma.com SUSTAINABLE SUNNIES The Ray-Ban sustainable collection of sunglasses features bio-based material. The frames are made of at least 57% bio-based content, replacing fossil-based sources with renewable sources such as castor oil. Sustainable and fashion-forward – what’s not to love! Styles include the Kilian, Warren and Corrigan – suggested retail prices start at R2160. za.sunglasshut.com BACK IN ACTION A bag serves a purpose, but you’ll also make a statement carrying a Sealand Upcycled Roamer backpack. With a 21-litre capacity and lots of…

Q I enjoy eating eggs, but I’ve been told the yolk is not healthy. Is this true? A Eggs are an excellent source of protein and contain a variety of essential minerals and vitamins. The egg yolk is actually the most nutrient-dense portion of the egg because it’s made up of healthy fats (high-density lipo-protein, aka ‘good’ cholesterol), proteins, and essential minerals and vitamins, including calcium, phosphorus, zinc, and vitamins A, B1, B12, D, E and K. It also contains as much as 60% of your daily allowance of choline, which is beneficial in stabilising blood glucose levels, thus ensuring you stay satiated for longer. Egg yolk is also a rich source of fat-soluble carotenoids like lutein and zeaxanthin, which protect your eyes by reducing the risk of cataracts. Egg…

Elize has always enjoyed eating, but in June 2022, when she weighed 96.8 kg, she realised her love of food was taking a toll on her health. ‘I would eat anything and everything,’ she says. ‘I kept snacks everywhere – at work, in my kitchen, even in a drawer in my bedroom.’ She suffered from constant heartburn; she had to keep a bottle of Gaviscon next to her bed to alleviate the discomfort. Her nails were brittle and broke easily, and her hair was beginning to thin – troubling signs that her body was not getting the nutrients it needed. ‘I’ve been on a diet for most of my life,’ Elize says. ‘It was always those quick diets that are really about starving yourself. I’d lose the weight and then…

Happy spring, everyone! We can all agree there’s something magical about this time of year. As the days are getting longer, it’s a good time to re-look your health and wellness game. Here are our top picks for healthy reading this season. EAT LOW CARB YUM: SIMPLE KETO MEALS FOR BEGINNERS by Lisa MarcAurele Aimed at newbies to the ketogenic diet, this book features more than 125 tasty meals for any time of the day. Each recipe is accompanied by macronutrient data, calories and dietary restrictions, which can be handy. The author, who has been following the keto diet for more than a decade, shares her tips and tricks. The book includes a 14-day meal plan and portioned recipes for two, helping you prevent overindulging. Lisa draws inspiration from global…

KEEP ON TRACK (per serving) FAT 50g CARBS 9 g PROTEIN 70g KEEP ON TRACK (per serving) FAT 44g CARBS 6 g PROTEIN 61g PERI-PERI CHICKEN FLATTIE WITH PEASANT SALAD SERVES 6 • 1 large (about 1.5 kg) chicken• salt FOR THE PERI-PERI SAUCE • 2 red sweet peppers, sliced into large chunks• 2 red onions, chopped into large chunks• 4 garlic cloves, peeled and crushed• salt• 30ml (2 tbsp) olive oil• 5ml (1 tsp) paprika• 5ml (1 tsp) smoked paprika• 10ml (2 tsp) chilli flakes• 5 ml cayenne pepper• 5ml (1 tsp) salt• zest and juice of 1 lemon• 30ml (2 tbsp) red wine vinegar• 30ml (2 tbsp) olive oil FOR THE PEASANT SALAD • 2 large, ripe tomatoes, sliced into thick wedges• 4 snacking cucumbers, sliced thickly• 50…

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 crumbed or processed fish SWEET THINGS • Dark chocolate • Maple syrup • Raw honey No sugar or artificial sweeteners VEGGIES • Most fresh (preferably organic)…

GOOD GUT’S ASSORTMENT OF DELICIOUS WATER KEFIR is crafted through traditional fermentation using a dairy-free water kefir culture. This revitalising beverage is packed with probiotics and beneficial enzymes. Flavours include Sweet Cherry & Hibiscus, Buchu, Honey & Cassia and Pineapple. R42 for 1 litre; Checkers, Fresh Earth, health shops, goodgut.co.za If you swear by an Epsom salt bath to soothe sore muscles and relieve inflammation, you’ll be happy to hear about TREE HUT’S SHEA MOISTURIZING EPSON SALT. It will soften your skin as you enjoy a relaxing, fragrant soak. Available in Tropical Mango and Coconut Lime. R375 for 1.36kg; medhealthsup.com THE COPPA WELLNESS PLAIN COPPER WATER BOTTLE with a carry handle is made by artisans in India. Copper is one of the most recyclable metals. Reduce single-use plastics and boost…

Bone broth – essentially a soup made by simmering animal bones, cartilage and tendons in water for 12 to 24 hours – has been around for centuries. Known for its healing properties, it is rich in nutrients that nourish the skin and joints, and heal the gut. It’s also an immune booster. Whichever fasting protocol you choose – 18, 24 or 48 hours, or sometimes even longer – fasting boosts fat loss, improves blood sugar control, lowers insulin levels, slows down the ageing process and is anti-inflammatory. When bone broth and fasting are combined into a ‘bone broth fast’ it offers unique benefits that can lead to exceptional results. If you want to boost your health, heal your body and lose a few unwanted kilos, bone broth fasting is an…

KEEP ON TRACK (per serving) FAT 52g CARBS 14g PROTEIN 22g KEEP ON TRACK (per serving) FAT 70g CARBS 14g PROTEIN 15g KEEP ON TRACK (per serving) FAT 30g CARBS 10g PROTEIN 23g Adding eggs to your diet is one of the best things you can do for weight loss. Eggs are packed with protein – eating them will help you to feel full for longer. Leafy greens like spinach and kale are not just highly nutritious but also good sources of fibre. KEEP ON TRACK (per serving) FAT 47g CARBS 5g PROTEIN 18g Salmon is an excellent source of protein and omega-3 fatty acids. Your body needs protein to maintain muscle mass, and the more muscle tissue you have, the more calories you burn. Omega-3 fatty acids also help…