Indholdsfortegnelse for Volume 7 - May 2015 i LOSE IT! The Handbook

NUTRITIONAL THERAPIST SALLY-ANN CREED – the foremost and most experienced LCHF practitioner in South Africa DR GERHARD SCHOONBEE – GP has over 40 years of experience, and personal experience of living LCHF, as well as a deep scientific and medical curiosity about the subject NICKY PERKS – BLOG AUTHOR OF WWW. PRIMALPERKS.COM AND 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 sharing our 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. To download a digital version of LOSE IT! to your…

Dr Robert Cywes shares his insights. Our expert: DR ROBERT CYWES specialises in paediatric and adult bariatric surgery. He has been practising for 15 years, and has performed around 6 000 surgeries. He completed his medical degree at the University of Cape Town, after which he furthered his studies and expertise in North America. The experience he gained while running the Palm Beach Metabolic Center’s weight-loss support programme, plus the surgery he performs, have given him a unique insight into the physical – and psychological – aspects of obesity in kids and adolescents. emma can’t do sport at school. She shops in the plus-size adult section. The words ‘pool party’ make her toes curl. At school, she swaps apples and yoghurt for fizzy drinks. Her calmest, safest place is alone…

We live in a society that’s hardwired to believe that fruit juices are a staple and healthy part of any diet. Likewise, artificially sweetened fizzy drinks (sold as ‘zero’, ‘lite’ or sugar-free) are believed to be harmless and a better alternative to the sugar-laced variety. But in both cases, nothing could be further from the truth. If you are drinking the sugary variety of fizzy drinks, get ready for a serious reality check – other than the sugar (and there’s plenty of it), these drinks may also contain corn syrup, together with a chemical concoction that would frighten a biochemist. These are not harmless beverages if you drink them regularly: they have enormous side effects that cannot be ignored. BUSTING THE FRUIT JUICE MYTH So how does fruit juice compare…

best value PICK N PAY DOUBLE CREAM YOGHURT R22,49 (1kg) Appearance: It looks lovely and thick. Taste: The flavour is great and well balanced, without being acidic or sweet. It’s rich without being too heavy – we couldn’t get enough of this yoghurt, especially at the price per kilogram! Texture: Creamy and smooth, with a thick consistency. OUR RATING: best for lunchbox FAIRVIEW FULL FAT YOGHURT STRAINED R15,99 (150g) Appearance: Beautifully thick and buttery – a great size, but pricey! Taste: The tasters found the flavour very pleasing as it is not at all sweet, just lovely and tart. Texture: It has a thick and pleasantly chalky texture. OUR RATING: WOOLWORTHS DOUBLE CREAM YOGHURT R17,95 (500g) Appearance: It’s thick and creamy. Taste: It tastes great; we couldn’t fault it on…

Our expert: DR GERHARD SCHOONBEE is a GP and advocate of the LCHF diet as a treatment for metabolic syndrome. despite ongoing medical advances and a multi-billion dollar research industry, scientists have still not found a cure for most cancers, which are caused by the uncontrolled multiplication of abnormal cancer cells in the body. According to The Cancer Association of South Africa (CANSA), one in six South African men and one in seven South African women will get it. Interestingly, the World Health Organization (WHO) says that at least one third of all cancers are preventable, while a British study puts this at 40%. Before we can think about how to prevent cancer, though, we need to understand what causes it. Broadly speaking, there are six categories of causes of…

It’s estimated that 10 – 46% of the US population has fatty liver disease, and worldwide prevalence is estimated at between six and 35%. This covers all forms of fatty liver disease, both alcoholic and nonalcoholic, with the nonalcoholic form subdivided into nonalcoholic fatty liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH). Fatty liver is a growing problem… and even children are now diagnosed with it. So how does it develop? One of the main culprits is thought to be fructose. In the USA, highfructose corn syrup (HFCS) seems to be found in nearly every food that has more than one ingredient. Sugar (or sucrose) is made up of 50% glucose and 50% fructose, whereas HFCS is 55% fructose and 45% glucose. Then there’s pure crystalline fructose (sold as a ‘healthy’…

marinades MINTED GREEK YOGHURT MARINADE MAKES ABOUT 1 CUP • 1 cup greek yoghurt • 10g fresh mint, chopped • 1 garlic clove, crushed • zest of 1 lemon • himalayan salt • black pepper Combine all the ingredients and spread over meat. Marinate for at least 30 minutes before cooking. ZESTY HERB AND LIME MARINADE MAKES ABOUT ¾ CUP • 3 tbsp olive oil • 10g each fresh rosemary and parsley, finely chopped • 1 garlic clove, crushed • zest and juice of 1 lime or ½ a lemon • 1 tsp himalayan salt • ½ tsp black pepper Combine all the ingredients in a small bowl. Pour over meat or fish and marinate for 30 minutes before cooking. SPICY SUNDRIED TOMATO MARINADE MAKES ABOUT 1 CUP • 1…

BAKED LEEK AND VINE TOMATO GRATIN SERVES 4 • 2 tbsp ghee • 200g baby leeks, blanched • 300g vine tomatoes • ½ cup cream • 30g parmesan cheese, grated • himalayan salt and black pepper • fresh thyme, to serve 1. Preheat oven to 190ºC. 2. Spread the ghee on the base of a small roasting dish. Top with the leeks, then the vine tomatoes. Pour in cream and sprinkle with cheese. Season to taste. 3. Bake for 20 minutes, then turn on the grill and grill until golden on top. 4. To serve: Garnish with thyme and serve hot. ROAST SQUASH WITH TALEGGIO AND PECANS SERVES 4 • 4 gem squash, boiled for 15 minutes • 1 tbsp ghee • 120g taleggio cheese, sliced • 100g pecan nuts,…

COCONUT MACAROONS MAKES 20 MACAROONS • 4 large egg whites • 70g xylitol • 2 tsp vanilla extract • pinch himalayan salt • 160g fine desiccated coconut • dried blueberries for garnish (optional) 1. Preheat oven to 180ºC. 2. Whisk together the egg whites, xylitol, vanilla extract and salt until foamy. 3. Add the coconut and stir until well combined. 4. Roll spoonfuls of the mixture into balls and place them on a baking tray. 5. Stud each macaroon with a dried blueberry and bake for 25 – 30 minutes or until golden brown. 6. To serve: Allow to cool and serve with tea or coffee. Store in an airtight container. ‘These all-time favourite cookies taste even better made with almonds and 85% dark chocolate.’ CHOCOLATE CHIP COOKIES MAKES 20…

‘I’m a commercial pilot. We have to go for regular health checks once a year or, after a certain age, twice a year. I was on a fire-fighting contract, which means you don’t get much exercise – you sit a lot and wait for fires. We were also staying at a lodge and the food was just really good and we were eating a lot – big portions of everything. At my age, 65, I have a medical check every six months. I was approaching this and the weight had crept up on me. I said to my colleague, “Paddy, I think we’d better stop having bacon and eggs every morning; we should have cereal and porridge and that type of thing instead – something a bit healthier.” That’s exactly…

1. YOU CAN’T DECIDE FOR YOUR KIDS ‘If parents bring an adolescent to me against their will, I can’t help them. I can tell them my story, but I can’t help them. If they come in of their own accord saying, “I’m fat, I’m miserable, I can’t play school sports, please help me!” I can give them guidance. Until they hate being fat more than they love carbohydrates, no one can help them make a lasting change.’ 2. NEGATIVITY AND JUDGEMENT WON’T HELP – ENGAGEMENT WILL ‘As a practitioner, I have to be able to identify problems without making my patients feel judged. I do this by treating mistakes as learning opportunities. So when they admit a mistake, I say, “Okay, let’s learn from it; it happened, it’s not that…

BANTING SEED CRACKERS MAKES ABOUT 50 CRACKERS • 225g sunflower seeds • 150g pumpkin seeds • 110g sesame seeds • 80g flax seeds • 1 tbsp dried oregano • 1 tbsp paprika • ½ tbsp ground coriander • 1 tsp ground cumin • ¼ tsp white pepper • ½ tbsp himalayan salt • 1 garlic clove, crushed • 1 tbsp vinegar • 1 large egg white • 1 cup water • 2 tbsp melted butter • ¼ cup almond flour 1. Preheat the oven to 160ºC. Line 2 baking trays with foil, then lightly grease them with ghee. 2. Blitz all the ingredients in a food processer for 1–2 minutes or until well combined. 3. Divide the mixture between the 2 trays and spread evenly into a thin layer about…

Irish-born Donal O’Neill was puzzled when his dad – a seemingly fit and healthy man – suffered a heart attack. At the same time, his uncle, also a sporty man, was diagnosed with type 2 diabetes. ‘It was completely out of the blue. We are a family of athletes, so I couldn’t understand how this could have happened,’ he says. Motivated by his many unanswered questions, as well as the fear of it happening to him too, Donal started researching ‘the right kind’ of diet and exercise, as he puts it. ‘The mistake so many people make is that they think because they’re thin, they’re safe. But the truth is that about 40% of people who develop metabolic syndrome – diabetes, heart disease and so forth – are lean. That’s…

THAT SUGAR BOOK BY DAMON GAMEAU (Pan Macmillan) The book is based on Gameau’s 2014 documentary, That Sugar Film. Damon Gameau is a reasonably healthy guy; he eats a diet rich in nutrients and healthy fats and free of refined sugar, and exercises regularly. All that changes when he decides to conduct an experiment on his own body; he will consume 40 teaspoons of sugar a day for 60 days – but not in the obvious way; they must be ‘hidden’ sugars found in socalled healthy foods and drinks, for example breakfast cereals, muesli bars and juices. The point of all this? Well, the harsh truth is that 5,5 million Australians have fatty liver disease that is directly linked to their sugar consumption (the figures are similar elsewhere in the…

DON’T MISS OUR VERY OWN LOSE IT! BANTING BAZAAR 14 HOPE STREET, GARDENS, CAPE TOWN WHEN: OPEN FROM 10AM – 2PM ON SUNDAY 7 JUNE & SUNDAY 5 JULY 2015 DURBAN MARKET ... WHAT: KLOOF BANTING MARKET – suppliers sell eggs, banting ice cream, biltong, bacon, pre-mixed and frozen banting goodies, veggies, mayonnaise, muffins, jams, banting lemonade, pesto, gym gear and more. Nutritionists who specialise in the banting lifestyle are also on site. WHERE: Kloof Town Hall, 31 Old Main Road, Kloof WHEN: Visit their Facebook page (www.facebook.com/bantingmarket/timeline) for details PRETORIA MARKET... WHAT: A market full of strictly LCHF goods, from freshly prepared food you can eat there, to all sorts of products to take home: wraps, breads, muesli, cupcakes, coffee, free-range chicken, coconut water, grass-fed meat, sausages, biltong and…

store cupboard 85% dark chocolate, whole or chips Almond flour Baking powder Banting seed crackers Black sesame seeds Cocoa Caper berries Capers Chopped, peeled tomatoes Coconut cream Coconut flour Coconut milk Dried blueberries Fine desiccated coconut Flaked almonds Flax seeds Ground almonds LCHF ice cream Macadamia nuts Pecan nuts Pickled vegetables Psyllium husks Powdered gelatine Raw almonds Red wine Sesame seeds Sunflower seeds Superlite noodles Tomato paste Tomato purée Vanilla extract White wine Xylitol (good quality) oils, sauces & vinegars Almond nut butter Balsamic vinegar Coconut oil Dijon mustard Extra virgin olive oil Grain mustard Homemade mayonnaise Organic soy sauce Prepared horseradish Sesame oil White wine vinegar fresh fruit, veg & herbs Baby fennel bulbs Baby gem lettuce Baby leeks Baby red cabbage Baby spinach Bok choy Broccoli florets Brussels…

For the meat lovers out there, pulled pork is a must-try! And if you’re not sure what it is or how to cook it – we’ve got a mouthwatering recipe and expert tips to help. It may take a while to whip up – but we guarantee, it’s definitely worth it! When it comes to the perfect pulled pork, it’s all in the technique. Typically, a bone-in pork shoulder is carefully slowcooked until it’s so delicate that the meat can be teased away from the bone. The meaty goodness that comes from it will simply melt on your palate. Add some trimmings and it will make a flavoursome filling for LCHF wraps. Or if you prefer, serve it on its own with something on the side for a wholesome meal.…

CLASSIC BROWN ONION SOUP SERVES 4 • 2 tbsp beef tallow • 5g fresh thyme, plus extra for garnish • 3 garlic cloves, finely crushed • 6 onions, finely sliced • 2 tsp xylitol • 1 cup white wine • 3 cups homemade beef stock • himalayan salt and black pepper FOR THE CROUTONS • 8 banting seed crackers • 40g gruyère cheese, grated 1. Heat the tallow in a heavy-bottomed pot, add the leaves of the thyme, garlic, onion and xylitol and cook over a low, slow heat for about 20 minutes, or until the onions are golden and caramelised. 2. Add the wine, increase the heat and bring to a boil, then boil for 5 minutes. Add the stock, bring back to a boil and simmer for 20…

Calling all readers: Submit your favourite LCHF recipes to info@loseit.co.za – they could be featured in the next issue! Tip: For a fruity flavour, stir ¼ cup mixed fresh berries or defrosted frozen berries into the batter before baking. KATHY WHITE’S COCONUT PIE SERVES 8 • 1 cup coconut milk • 40g desiccated coconut • 2 eggs • 1 tsp vanilla extract • 25g coconut flour • 4 tbsp butter • ¼ cup xylitol • ¼ tsp ground nutmeg • mascarpone, to serve 1. Preheat oven to 180ºC. 2. Place coconut milk, coconut, eggs, vanilla extract, flour, butter and xylitol in a blender. Blitz until well combined. The mixture may appear to curdle, but this is normal. 3. Pour into a greased pie dish. Sprinkle nutmeg on top and bake…

1 REMEMBER this is not a high protein diet. It’s a high fat, medium protein, low carb way of eating. 2 CHOOSE real foods that look like what they are, and cook them from scratch. 3 NO SUGAR – it’s best to go cold turkey. But if you need to make a transition, substitute with stevia, xylitol or erythritol – NOT artificial sweeteners. 4 NO GRAINS of any kind. 5 FAT is not the enemy. Enjoy it! 6 STOP snacking. You won’t need to – it’s just a habit. 7 EAT only when you are hungry; eat until you are satisfied – then stop. 8 EAT EGGS – they’re healthy, satisfying and very good for you. 9 NO (or very, very little) FRUIT Think of it as a sweet rather…

Five-a-day? Health organisations count up the fruits and veg we should be eating per day – but the number varies from country to country. This has never been the subject of an evidence-based scientific investigation, says UK public nutrition researcher Zoë Harcombe, but rather the result of a marketing campaign. She says the best providers of the essential macronutrients are animal foods – meat, fish, eggs and dairy. But what about the best providers of vitamins and minerals? Surely that prize goes to veggies? Nope. Animal foods again! (Though she concedes that seeds and a few non-animal foods – kelp and peppers – are useful.) ‘The most nutritious foods on the planet, therefore, are animal foods,’ says Harcombe. ‘I went back to the USDA [United States Department of Agriculture] nutrition…

‘People are usually put off when they see how much LCHF-friendly products cost in the shops,’ Steven van der Merwe says, ‘but that’s because these big retailers have simply jumped on the bandwagon, hoping to make a quick buck.’ After doing some homework, Steven and his partner Bernard Maher found they could supply these products for far less than the big retail stores. ‘A kilogram of nuts is about R300 in the shops, but we found we could sell it for half of that,’ says Steven. The pair set up shop in their Table View home and called themselves The Banting Boys. They stock nuts, seeds, almond flour, coconut flour, coconut oil, nut butters and raw organic cacao – everything you need to live the perfect LCHF lifestyle. And the…

Q: Can I use amasi or maas while on an LCHF diet? I drain the water from it and use it as cheese. Does it then still have the same benefits? A: Yes! Just the same caveat as with all dairy products: don’t overdo it. Fermenting food is a lost art, and something we really need to cultivate (forgive the pun!) due to the dramatic health benefits offered by fermented foods. I really think fermented foods are the future. There are many different kinds of fermented milk, but amasi is a truly African one, and it is catching on all over the place. It’s best to make your own, using organic milk. The way it’s made is similar to yoghurt, just with a different culture – you use a culture from…

If you’ve been on the LOSE IT! journey from the outset, you might just be a bit of an expert by now. And in that case, you might be equipped to engage with Peter Attia’s complex posts. He’s a US-based medical doctor who found that LCHF worked well for him. It all began because he was mystified that he had hit 25% fat despite exercising for three or four hours a day – fit but fat, he says. His lab numbers suggested he had metabolic syndrome. So over 20 months, he tried some dietary interventions, starting by eliminating most sources of sugar six days a week, and finally entering nutritional ketosis by cutting the carbs to less than 50g per day and protein to 120g per day. And yes, he…

I started the LOSE IT! LTL course at 84kg. After six weeks I now weigh 70,1kg! I’ve been overweight for as long as I can remember, and although I was very active growing up, I never lost any weight. In 2007, I was told about a diet that would help me with my epilepsy. It was very similar to the Atkins diet – no sugar, no starch and no fats. The diet did help with my epilepsy – and I did lose weight. But I had no physical energy and I slept poorly. Even though there were these negative effects, I stayed on the diet just because I was losing weight. Then my whole world was turned upside down in 2008. I was involved in a terrible accident while having…

PRIME RIB ROAST WITH HORSERADISH CREAM SERVES 6 – 8 • 2kg prime rib of beef on the bone, tied with string • 1 tsp paprika • 1 tbsp dried thyme • 2 tbsp grain mustard • 1 tbsp coconut oil, melted • himalayan salt and black pepper • 4 red onions, halved • 2 heads garlic, halved • 4 sticks celery • 1 – 2 cups homemade beef stock FOR THE HORSERADISH CREAM • ½ cup cream, whipped • 5g chives, chopped • 2 tsp prepared horseradish • fresh rosemary, to garnish • cauliflower mash, to serve 1. Place the prime rib on a chopping board and allow to come to room temperature. 2. Mix together the paprika, thyme, mustard and coconut oil, and season well. Spread this mixture…

CRISPY FISH WITH SWEET POTATO FRIES SERVES 4 FOR THE FRIES • 2 sweet potatoes, thinly sliced into chips • 3 tbsp coconut oil, melted • himalayan salt • black pepper FOR THE FISH • 4 x 200g hake fillets • 150g almond flour • 2 large eggs, beaten • 1 cup coconut oil, for frying • homemade mayonnaise, to serve 1. For the fries: Preheat oven to 180ºC. 2. Toss sweet potato chips in coconut oil. Season and bake for 20 – 30 minutes or until golden and cooked through. Remove from the oven and keep warm. 3. For the fish: Dip the hake fillets into the almond flour, then into the beaten egg and then again into the almond flour until well coated. 4. Heat oil in a…

DELUXE CHOCOLATE FUDGE TRUFFLES MAKES 20 • 3 tbsp coconut oil • ¼ cup cream • 50g 85% dark chocolate • 3 tbsp xylitol • 3 tbsp cocoa • 100g cream cheese • pinch himalayan salt 1. Line a 21x21cm square baking tin with foil. 2. Place coconut oil, cream, dark chocolate, xylitol and cocoa in a saucepan. Stir over a medium heat until chocolate is melted and mixture is smooth. 3. Remove from heat and leave mixture to cool slightly. 4. Whisk cream cheese and salt into the warm chocolate mixture until well combined and pour into the prepared tin. Refrigerate for 2 – 3 hours or until set. 5. Shape spoonfuls of the set mixture into balls and roll in extra cocoa to make truffles. 6. If making…

YES MEAT As far as possible, choose grass-fed or organic meats. Enjoy the fat and the skin! • Bacon Try to find charcuterie bacon, if possible without nitrates and nitrites, and with the lowest carb content (which means the least sugar) • Biltong • Beef • Chicken • Duck • Game • Lamb • Offal • Pork • Turkey • All cured meats (cured with the least amount of sugar and without strange chemicals you don’t recognise) • All sausages (containing only meat and spices – avoid sausages with fillers like gluten, rusk, soya, sugar and so on) EGGS Any which 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 (on the…