Indholdsfortegnelse for Vol 19 - 2017 i 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. Please share your success stories, recipes, banting restaurant reviews, tips, questions and concerns with us on info@loseit.co.za, @loseitmag (Twitter and Instagram) and facebook.com/Loseitmag. We look forward to hearing your insights and experiences! To pre-order issues of LOSE IT! email Julian Padua at julian.padua@media24.com or call him on (021) 408 1291. Volume 1&2 sold out. To download…

m any of us toss mushrooms into salads, add them to quiches or replace burger buns with the large brown ones (delicious!) – and a good thing, too. These fascinating fungi are a great source of protein; antioxidants such as selenium, which helps to prevent cell damage; and copper, a mineral that aids in red blood cell production. Here are more reasons you should consciously add these four favourites to your diet. WHITE/ BUTTON (INCLUDES PORTOBELLOS AND CREMINIS) Varying in colour from white to light brown, white or button mushrooms boast several benefits. They play a role in reducing inflammation in arterial cells – thereby lowering the risk of heart disease – and have immuneboosting properties that enable the body to better respond to viruses or cancer cells. They’re also high…

‘I’ve been overweight most of my life, but I’ve always had a fairly active lifestyle. Ironically, I used to work in the Sport Development Office for our local municipality in Port Elizabeth, but having a sedentary, office-bound job with a lot of stress caused me to pile on more weight. The only solution was to retire early, and my health improved, but the extra weight remained. My life really changed in March 2015 when my sister surprised me with a rescue puppy that had been left on the side of the road. I named her Lady Blue because she’s a blue-eyed husky. Of course, Lady Blue needed to be walked. I started taking her around the block, and even though my knees and hips ached afterwards, I tried to walk…

I t’s hard to believe, but autoimmune diseases (ADs) are an even bigger problem than cancer in the USA, with over 50 million cases of ADs compared to nine million cases of cancer. Typically, an AD is a condition where the immune system attacks the healthy cells of the body, and though it’s not fully known what causes this, a healthy lifestyle with good food can very often reverse it. There are over 80 different ADs, including the more commonly known ones such as Hashimoto’s disease, Graves’ disease, multiple sclerosis, lupus erythematosus, rheumatoid arthritis, coeliac disease, scleroderma, psoriasis and type 1 diabetes. While there is often a genetic component, the problem almost always begins in the gut with dysbiosis (disruption of the colon ecology) of some sort, most commonly leaky…

PORK, SAGE & APPLE MEATBALLS WITH BROWN BUTTER SAUCE SERVES 4–6 • 600g pork mince • 1 x small green apple, grated • 5g fresh sage, finely chopped • ½ small onion, grated • 50g almonds, finely chopped • ½ tsp ground cloves • himalayan salt and black pepper, to taste • coconut oil, for frying FOR THE SAUCE • 100g butter • 4–6 fresh sage leaves • fresh sage, to garnish 1. Place the pork mince in a bowl, add the remaining meatball ingredients and stir well to combine. Roll the mixture into small balls. 2. Heat the coconut oil in a pan, shallow-fry the meatballs until golden and cooked through; set aside and keep warm. 3. For the sauce: Gently heat the butter until it starts to turn…

LOW-CARB DOUGH BALLS MAKES 20 BALLS • 2/3 cup coconut flour • 3 tbsp milled golden flaxseed • 1 tbsp psyllium husk powder • ½ tsp ground allspice • 1 tbsp baking powder • pinch himalayan salt • ½ cup xylitol • 2 tbsp butter, softened • 2 jumbo eggs • ½ cup coconut milk • coconut oil, for deep-frying • xylitol icing and ground cinnamon, for dusting 1. Sift together all the dry ingredients, except for the xylitol. 2. Place the xylitol and butter in a bowl, whisk until well combined, then whisk in the eggs, one at a time, and stir in the coconut milk. 3. Add the sifted dry ingredients to the egg mixture and stir well to combine. 4. In a small deep pot, heat the…

Calling all readers: Submit your favourite LCHF recipes to info@loseit.co.za – they could be featured in the next issue! LARICA SCHNELL’S GREEN BEAN, FETA & NUT SALAD SERVES 4 • 400g green beans, topped • 3 sprigs fresh rosemary FOR THE DRESSING • 3 cloves garlic, minced • juice of 1 large lemon • 1 tsp honey • 1 tsp dijon mustard • 75ml extra virgin olive oil • 5g fresh parsley, chopped • himalayan salt and black pepper • half an english cucumber, finely sliced • 10g fresh parsley • 120g feta cheese, crumbled • 40g pine nuts, toasted 1. Blanch the green beans with the rosemary in a large pot of boiling water for 3 minutes, remove and place in a bowl of iced water. Allow to cool,…

DELICIOUS LOW CARB SALLY-ANN CREED (Human & Rousseau) Whoever said that on an LCHF diet you can’t have your cake and eat it, too? Sally-Ann Creed has created a tantalising, droolworthy collection of healthy, affordable recipes suitable for both a celebratory five-course dinner or a quick weeknight supper. With chapters on everything from soups to easy and delicious dishes for picky kids, it is hard to decide which section is best. But if we were forced to choose, it would be her chapter on cakes, cookies and treats featuring zero-carb flapjacks, vanilla panna cotta and scrumptious chocolate macaroons – all free of refined sugar, of course. This is a kitchen must-have. REAL MEAL REVOLUTION BANTING 2.0 JONNO PROUDFOOT AND THE REAL MEAL REVOLUTION TEAM (Burnet Media) An update on ‘the…

quality BEEF UP on When you’re choosing the cut of meat for your supper, you’re hoping to hit the mark in terms of tenderness, juiciness and flavour. Some of the measures used to grade meat are its age, the extent of marbling and colour of the fat. And, of course, premium quality meat comes at a premium price. So when you’re weighing it up, you do wonder whether it really makes that much difference. Well, taste and tenderness aside, research from Texas Tech University published in the Meat Science journal showed that there was an increase in connectivity in certain areas of the brain after eating high quality steak. Ups the ‘stakes’ a bit, doesn’t it? GOING GREEN In winter, that steaming cup of coffee becomes even more appealing, but…

Q: I’ve heard vitamin D is very important, not only on an LCHF lifestyle, but for overall good health. Can you tell me more about it? A: Vitamin D isn’t actually a vitamin, it’s a steroid hormone that also acts as an antioxidant. But because it’s a nutrient too, it’s classed as a ‘fatsoluble vitamin’. The body is in fact able to manufacture vitamin D when the cholesterol in the skin is exposed to sunlight. However, most people are deficient in vitamin D because they spend so much time indoors and because they try to keep their cholesterol level down, sabotaging the body’s efforts to make vitamin D. Even if you have enough cholesterol and spend time outdoors, you could be deficient in vitamin D between May and November due…

we live in a world of challenge and change. We grew up fearing various ‘threats’ to our health. First, it was the fear of bugs, like bacteria, viruses and everything invisible. We were warned to clean and sterilise everything we touched, ate out of and sat on. Every so often, a new and stronger detergent landed on supermarket shelves, claiming to kill up to 99.999% of all germs. Our babies’ bottles were soaked in antiseptics and sterilisers. We washed our hands and bodies with the strongest antibacterial soaps. Then we were told to fear fat, so all we ate was ‘low-fat’ foods. How that has all changed! We’ve shifted our fear from fat to sugars and starches. Now we never look at the fat content of foods, but at the amount…

T his sugar-, alcoholand, of course, hangover-free G&T was created for health-conscious individuals who love the taste of the cocktail but want to pass up on the booze. Interested? So were we! It was while travelling in Europe that Johannes le Roux recognised the massive trend towards lower alcohol consumption. Realising how few options there were on the SA market, he set out to create an elegant premium product, free of sugar and alcohol. Round about the same time, gin was becoming a ‘thing’ worldwide, and this prompted Johannes to merge the two trends. Enter The Duchess, a beautifully crafted, sophisticated and refreshing drink. The best part for those of us living the low-carb lifestyle is that The Duchess is also carb-free! Sweetened with xylitol and stevia, it’s the ideal…

Did you know that, owing to poor dietary habits among people who can afford to eat better, there is now an explosion of disease? We’re talking about Alzheimer’s, diabetes and cancers of every description, but particularly of the digestive system. Young people born after 1980 are four times more likely to develop colon cancer than those born before 1950. Three in 10 people under 55 will develop rectal cancers, and double the number of young people will develop tumours in their colon. We’re facing a crisis, and it’s the young who are most at risk. It doesn’t take much to figure out that these digestive diseases are due to the poor quality of food eaten today, in place of the much healthier sustenance of a few decades ago. The fast-food…

fruit, veg & herbs asparagus aubergines avocados baby spinach basil leaves bay leaves berries, mixed butternut noodles celeriac bulb celery chillies – red & green coriander courgette noodles (zoodles) cucumber dill fine green beans garlic ginger green apple kale leeks lemongrass lemons limes mint mushrooms – brown, fresh & dried shiitake, shimeji onions – baby, red & yellow oranges pak choi parsley pomegranate rubies/ seeds & juice pumpkin tagliatelle radishes sage spring onions sweet peppers – green & red sweet potatoes – red & white tenderstem broccoli thyme tomatoes – cherry, rosa, slicing & vine vietnamese mint store cupboard 80% dark chocolate almond flour almond milk almond nut butter almonds – flaked & whole arrowroot powder baking powder cocoa powder coconut cream coconut flour coconut milk coconut shavings desiccated coconut…

PORK LOIN WITH CREAMY MUSHROOM SAUCE SERVES 6–8 • 1.5kg pork loin, deboned • himalayan salt and black pepper • 3 tbsp coconut oil • ½ cup white wine • 3 cups homemade chicken stock • 1 tbsp thyme sprigs • 2 bay leaves • 3 cloves garlic, chopped • 1 cup double cream • 2 tsp dijon mustard • 250g brown mushrooms • fresh sage, to garnish 1. Season the pork loin very well. Heat a deep, heavy-based pot over medium heat, add 2 tbsp coconut oil and brown the pork loin well on all sides. Add the wine and allow to bubble for 30 seconds. 2. Add the chicken stock, thyme sprigs, bay leaves and garlic and simmer gently, covered, for 1½–2 hours, or until the pork is…

CAULI PURÉE WITH PECORINO CHEESE & GARLIC SERVES 4 • 1 whole garlic bulb • 2 tbsp extra virgin olive oil, plus extra to drizzle • himalayan salt • 2 medium heads cauliflower • 60g pecorino cheese, finely grated • white pepper • chopped chives, to garnish • extra shaved pecorino, to garnish 1. Preheat the oven to 180ºC. Cut off the top ¼ of the garlic bulb, drizzle 1 tbsp olive oil over the bottom of the bulb and sprinkle with 1 tsp salt. Wrap the bulb in foil and roast for 30–40 minutes, then allow to cool. Squeeze the bulb to remove all the roast garlic ‘flesh’ and set aside. 2. Meanwhile, steam the cauliflower heads until soft, place in a clean tea towel and squeeze out as…

‘We heard about paleo and the low-carb way from a colleague in 2011. We did some research and it seemed to be the best “diet” for us as it excluded gluten, which causes problems for me. Mark’s Daily Apple was the first blog I read. I thought it was a little extreme but I now realise it was because I didn’t understand the science. After that, we tried to follow a more gluten-free diet, although we didn’t actually commit to paleo. In 2014, everything changed. Our daughter Miela was born prematurely with a high infection count. But we were optimistic, and set out to enjoy our bundle of joy. When we introduced solids, however, she seemed to be constantly sick. She had ongoing fever, with diarrhoea, vomiting, constipation and skin…

Q: Can you explain why my fasting glucose in the morning was higher than my blood glucose in the evening, even though I didn’t eat anything in-between? Where does this glucose come from? A: During the day your liver stores glucose in the form of glycogen. As your glucose level drops during the night, your liver converts glycogen back to glucose and releases it into the bloodstream to supply the glucose needs of your body. Q: I have chronically itchy skin. Could this be caused by leaky gut syndrome? A: An itchy skin can be caused by many different things. For example, something could be triggering the mast cells in your skin to release histamine, which causes itching and, in many cases, an actual rash. Factors that can trigger mast…

Q: You had a health scare that changed your life. Tell us a bit about it. A: I had been living a fairly normal life, not eating excessively and doing moderate exercise, but I just kept on gaining weight and I couldn’t understand why. A friend had a similar story. He had blood tests done, and found out he was insulin resistant/ carbohydrate intolerant. This inspired me to get checked as well. It was the best decision. My insulin levels were through the roof, double the safe limit, and I was on course for a heart attack within the next decade. As a 29-year-old at the time, this was quite a shock. Q: How difficult was it to make the change to an LCHF lifestyle? A: It really wasn’t difficult…

COCONUT PORRIDGE WITH BERRY COMPOTE SERVES 4 • 1/3 cup coconut flour • ½ cup golden flaxseed powder • ½ tsp ground cinnamon • 2 cups coconut milk • 2 tbsp ghee FOR THE BERRY COMPOTE • 180g mixed berries, mashed with a fork • 1 tbsp xylitol • 1 tsp vanilla extract • juice of ½ lemon • coconut shavings, to serve • butter, to serve 1. Place the coconut flour, flaxseed powder and cinnamon in a pot and stir to combine. Place the pot over low heat and gently toast the ingredients, stirring regularly. 2. Add the coconut milk, stir to combine and cook the porridge over gentle heat for 10 minutes. Stir in the ghee. 3. For the berry compote: Place all the ingredients in a pot,…

CHICKEN FILLET SOUP WITH ZOODLES SERVES 4 FOR THE STOCK • 1.4L homemade chicken stock • 3 cloves garlic, minced • 1 green or red chilli, chopped • 2 tsp chinese 5-spice powder • 100g fresh shiitake mushrooms, halved • himalayan salt and black pepper • 350g zoodles, blanched • 4 chicken breast fillets, steamed • 4 eggs, soft boiled, shelled and halved • 3 spring onions, sliced • sliced red chilli, to garnish 1. For the stock: Place all the stock ingredients in a large pot, bring to the boil and simmer for 5 minutes. Keep hot. 2. To assemble: Divide the zoodles between 4 bowls. Finely slice the steamed chicken, arrange it on the zoodles and ladle in the hot stock. Top each bowl with one or two…

STEAMED ORANGE PUDDING WITH RUBY SAUCE SERVES 6–8 FOR THE SPONGE • coconut oil, for greasing • 150g almond flour • 1½ tbsp coconut flour • 2 tsp baking powder • 1 tbsp psyllium husk powder • pinch salt • 100g butter • 80g xylitol • 2 eggs • 2 egg yolks • 1 tsp orange blossom essence • ¼ cup coconut milk FOR THE RUBY SYRUP • 2 tbsp xylitol syrup • 3 tbsp pomegranate juice • 2 tbsp pomegranate rubies, plus extra to garnish 1. Preheat the oven to 170ºC, then grease and line the base of a 750ml pudding basin. 2. For the sponge: Sift the flours, baking powder, psyllium husk powder and salt together. 3. In a separate bowl, cream the butter and xylitol together until…

YES MEAT As far as possible, choose grass-fed or organic meats. Enjoy the fat and the skin! • Bacon (If possible, try to find charcuterie bacon, 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 The oilier…