Indholdsfortegnelse for Lose It: Handbook 2025 i Fairlady

1. You must not use the content in The LOSE IT! Handbook as a substitute for medical advice from a health-care professional. You should seek medical advice from a qualified professional before starting any weight-loss programme. 2. The LOSE IT! Handbook provides educational information on weight-loss management and is intended to assist users in weight loss. The magazine team cannot give medical advice or a diagnosis. 3. The information and material in The LOSE IT! Handbook are intended as a general guide to assist with weight loss and do not take into account individual circumstances. The magazine team will not provide any form of assistance or support in individual cases, nor give feedback on any information you submit to the magazine. 4. You use The LOSE IT! Handbook and the information…

VICKIE DE BEER is a writer, photographer, professionally trained chef and food stylist. She knows all about eating low-carb, from experience. When her 8-year-old son Lucca was diagnosed with type 1 diabetes in 2010, she immediately started testing and developing low-carb recipes for him, with amazing results for his blood sugar control. With paediatric dietician Kath Megaw, she wrote The Low Carb Solution for Diabetics, which was awarded the Best Cookbook of the Year by the Sunday Times Book Awards. It has sold more than 40000 copies worldwide. Vickie has also written two other cookbooks, My Low Carb Kitchen and Low Carb Express. GLYNIS HORNING is an award-winning freelance writer based in Durban. She is the recipient of the Discovery Health Journalism Award for Best Health Consumer Reporting and Feature Writing,…

Your gut is like a busy city, teeming with trillions of microbial inhabitants who work tirelessly to keep things running smoothly. But what exactly fuels this thriving microbiome? According to the experts, the answer lies in fibre. ‘Fibre, found in plant-based foods such as fruit, vegetables, wholegrains, nuts and seeds, plays an important role in supporting a healthy gut microbiome,’ says Mbali Mapholi, a registered clinical and consultant dietician. Picture fibre as the friendly neighbourhood janitor in your gut. It sweeps through, keeping things tidy and in top-notch shape – but its role goes beyond just cleaning up. ‘Not only does fibre aid digestion and nutrient absorption, but it also serves as a prebiotic, nourishing the beneficial bacteria residing in your gut,’ Mbali explains. The lifeblood of your gut Dr…

What is leaky gut syndrome? Imagine the lining of your digestive tract as a net with incredibly tiny holes – tiny enough to allow certain particles through but also to filter out larger particles that shouldn’t pass through. Then imagine a few breaks in this net. These damaged areas let bigger molecules, which ordinarily wouldn’t fit through the holes, pass through the net. You’re looking at a picture of a leaky gut. Your gut lining is a barrier that keeps large particles from going where they shouldn’t go. Leaky gut syndrome describes a ‘porous’ intestinal tract, or one with a permeable lining, causing the cells lining the gut – ‘tight junctions’, as they are known – to pull apart, which allows material to ‘leak’ into the bloodstream. Increased intestinal permeability,…

1 esse Sensitive Mist (R520) We have to include local brand esse, of course. Its entire range is built on the science of ‘rewilding’ your skin – using biotech to return skin to its balanced and ‘wild’ state, and creating an environment that allows its natural microbes to flourish. This gentle mist contains probiotic extracts and prebiotic nutrients to support a state of equilibrium in the skin’s microbiome. Use it throughout the day to calm and hydrate skin. 2 esse Sensitive Eye Cream (R710) A Lactobacillus extract balances the microbiome by creating an environment that supports the presence of beneficial species. It also contains inulin and alpha-glucan oligosaccharide, prebiotics that selectively feed beneficial microbes, allowing them to outcompete invading species common in sensitive skins. It’s gentle and hydrating. 3 Avène…

KEEP ON TRACK per serving Fat 53 g Carbs 12 g Protein 35 g Oily fish Mackerel, salmon and sardines are good sources of omega-3 fatty acids, which are important for a number of functions in the body. Researchers have found that people with higher levels of omega-3s in their blood had a greater variety of microbes in their gut, a sign of a healthy gut microbiome and lower inflammation levels. Omega-3s also help to strengthen the gut lining and improve the gut barrier function. SARDINE FISH CAKES WITH TZATZIKI SERVES 4 This recipe offers a great way to include oily fish in your diet. I coated the fish cakes with desiccated coconut before frying them because the sardines can make them look greyish. If you don’t mind the colour,…

People are only just beginning to discover how powerful the gut microbiome really is, but we already know that it has a profound influence on so many areas in our lives. It’s called the ‘second brain’ for a reason: it controls everything from whether or not we tend to gain weight to how well we respond to medicines and how likely we are to suffer from obesity, diabetes and some cancers. It controls our moods, our energy and how well we sleep. It determines how well we cope with stress and is a strong indicator of whether we will be depressed or anxious. It controls our cravings: You know how you thought you had a sweet tooth? It’s actually bad bacteria in your gut that are causing you to crave…

fashion Brazilian flair The collaboration between the Brazilian brand FARM Rio and adidas is basically dopamine dressing in the form of activewear. The range – which is full of vibrant kaleidoscopic prints inspired by the landscapes of Brazil in mood-lifting colours – includes a onesie, long-sleeved shirts, sports bras, pacer shorts, leggings and a backpack. It’s exactly what you’d want to wear going from the gym to the streets. adidas.co.za The perfect fit Your whole day can be derailed by bad underwear – it can pinch, pull, tug, and end up in all the wrong places. Enter Seamfree underwear, which is made using seamless circular knitting technology, so it adapts to your body and feels like a second skin. The Seamfree range includes bras, panties, vests, crop tops and shapewear;…

‘Our gut health can significantly influence how our bodies respond to food, and ultimately impact our health outcomes.’ DR Kate Klaasen believes that the epicentre of our overall health lies in the gut. She practises out of the Hormonal Health & Wellness Centre in Cape Town. After completing her MBBCh degree at the University of the Witwatersrand, her career took an unexpected turn. ‘Following my community service period, during which my father passed away, I felt disillusioned with conventional medicine,’ she says. ‘I found it difficult to operate within its constraints, particularly because I tend to engage deeply with my patients.’ She took a break to work outside the medical field. In time, her interest in nutrition led her back to medicine. ‘I did a nutrition course through Stanford University,…

‘Like your brain and your gut, your skin needs nutrients to continually heal itself.' Nicole Sherwin left South Africa at the age of 7 when her family moved to the UK, primarily for her homoeopathic doctor father to study acupuncture. After 15 years of school and performing arts university in the UK, Nicole landed back in Cape Town in 1992 – to shoot a TV series called Tropical Heat – and she instantly fell in love with the country of her birth. ‘Sitting at the top of Chapman’s Peak gazing at the beauty of nature, I thought, “Wow, wow, wow; this is life.” And I ended up staying,’ she says. ‘My career was in film and TV acting, but I also had my own entertainment production company in Cape Town,…

A postbiotic is ‘a preparation of inanimate microorganisms and/or their components that confers a health benefit on the host’. That’s how the International Scientific Association for Probiotics and Prebiotics (ISAPP) defined the term last year. It was about time, too. As scientists gained a better understanding of the inner workings of the gut microbiome, there had been a grey area when it came to defining what it is that postbiotics do. ISAPP added that effective postbiotics have to contain inactivated microbial cells or cell components that contribute to observed health benefits. Which is a bit of a mouthful. So what does it mean to us? The key words to note are ‘inanimate’ and ‘inactivated’. Unlike probiotics, which are live bacteria in the gut, postbiotics are made up of inactivated microbial…

Mushrooms, those unsung heroes of the culinary world with their unique textures and earthy flavours, have been part of the human diet for centuries. Mushrooms are emerging as nutritional powerhouses with numerous health benefits, particularly for gut health – an age-old association that is gaining renewed attention. Antioxidants Mushrooms are a valuable source of antioxidants, such as ergothioneine and glutathione, renowned for their capacity to combat destructive free radicals and safeguard cells against oxidative harm. This antioxidant content plays a crucial role in maintaining the delicate equilibrium of the gastrointestinal system. Rich in vitamins and minerals Mushrooms are also a treasure trove of vitamins and minerals that play a vital role in supporting overall health, including that of the gastrointestinal system. Vitamin D, which mushrooms produce naturally when they are…

The active ingredient in turmeric is a polyphenol called curcumin. On its own it is not easily absorbed by the body, but combine it with piperine – the major active component in black pepper – and absorption is increased by up to 2000%! KEEP ON TRACK per serving Fat 31 g Carbs 4g Protein 16 g KEEP ON TRACK per serving Fat 35 g Carbs 7g Protein 42 g Liver Liver, such as chicken and calf liver, is rich in iron. And your liver requires iron to effectively carry out its detoxification function. PÂTÉ DE CAMPAGNE SERVES 6 AS A STARTER OR FOR A PICNIC • 30g butter• 1 onion, peeled and chopped finely• 2 garlic cloves, peeled and chopped finely• 125ml (½ cup) brandy or rooibos tea• 12 streaky…

KEEP ON TRACK per cup Fat 18 g Carbs 12 g Protein 17 g IN a recent study conducted at Stanford University in the US, 36 healthy adults were randomly assigned to a 10-week diet of either fermented foods or higher-fibre foods. The group eating about 40g fermented foods per day had an increase in overall microbial diversity and a reduction of levels of 19 inflammatory proteins in their blood. Incorporating fermented foods in your diet is crucial for your gut health. Unfortunately, many commercially available fermented foods undergo pasteurisation to prolong their shelf life, in the process not only destroying harmful microbes but also most of the beneficial ones. Making fermented foods at home guarantees maximum probiotic benefits, and it’s very rewarding! KEEP ON TRACK per cup Fat 0g…

‘I could never do that,’ Claire says. just couldn’t do without my____.’ Insert your go-to comfort food here. In my neighbour Claire’s case, it was pasta. ‘But it’s only for one month,’ I told her. She shook her head vehemently. ‘I can’t.’ Claire had just let loose a litany of things that had been plaguing her: gout, bloat, aches and pains, exhaustion, excess weight she just wasn’t able to shift. We hadn’t seen each other for a while, and when she told me I was looking exceptionally well, I told her about the gutrepair regime I was on that had revolutionised my life, and started to outline the basic principles. Instead of leaning in, she looked frightened. It’s amazing how attached people can be to things that are harming them…

Poor metabolic health, often referred to as metabolic syndrome, is the root cause of many chronic diseases, including diabetes and heart disease. Symptoms can include hyperglycaemia (high blood sugar), elevated blood pressure, raised triglycerides, insulin resistance and obesity. One of the most effective strategies for combatting metabolic syndrome is fasting. Scientific evidence has also shown that fasting can help to reset the gut microbiome, reboot the immune system, and even raise the levels of serotonin and dopamine, our feel-good hormones. Dr Mindy Pelz, the author of Fast Like a Girl, is an advocate of fasting, and in her book she details how critical it is for women to fast in a way that keeps their hormones happy. Fasting is a stressor on the body, and therefore women’s sex hormones –…

Gastroesophageal reflux disease (GERD) Symptoms: Heartburn or chest pain (some people think they’re having a heart attack), often worse after eating, and/or a sour liquid in your mouth Your stomach is lined with a mucosal membrane that forms a protective barrier against the strong acids and enzymes inside it. There’s also a sphincter between your oesophagus and your stomach that allows food in and prevents reflux (those same enzymes and acids – plus the food you’ve eaten – coming out again). GERD symptoms happen when this sphincter weakens, or if it relaxes when it shouldn’t. The reflux irritates or ‘burns’ the cells of the oesophagus. Peptic ulcer disease (PUD) Symptoms: A burning, bloated feeling in your stomach Peptic ulcers form as painful sores in your stomach and the upper areas of your…

A quick recap: Probiotics are foods – such as yoghurt and fermented vegetables – or supplements that contain live microbes intended to increase the number of beneficial microbes in your gut. And prebiotics – types of fibre found in foods such as cabbage, leek, onion and garlic – serve as a food source for probiotics, and help them to thrive and multiply in your gut. We’ve also included recipes that contain inflammation-fighting turmeric and ginger, which will help to improve your gut health. KEEP ON TRACK per serving Fat 35 g Carbs 10 g Protein 60 g Buy naturally fermented, unfiltered apple cider vinegar – with the mother – if you can find it. It contains probiotics and beneficial enzymes. KEEP ON TRACK per serving Fat 21 g Carbs 10 g…

KEEP ON TRACK per serving Fat 32 g Carbs 10 g Protein 20 g Polyphenols, which have excellent antioxidant properties, have been associated with the prevention of heart disease, certain cancers and metabolic diseases. Only about 5% of the polyphenols you ingest are absorbed in the small intestine; the rest reach the large intestine, where they interact with the gut microbes in different ways. For example, polyphenols that are metabolised through fermentation in the colon lead to the formation of short-chain fatty acids such as butyrate, which contributes to a healthy gut microbiome. Polyphenols are found in berries, citrus fruit, onions, cabbage and pumpkin, among others. Ginger, cinnamon and turmeric, as well as tea, coffee and cacao, also contain high quantities. KEEP ON TRACK per serving Fat 18 g Carbs…