Indholdsfortegnelse for Vol 22 - 2017 i LOSE IT! The Handbook

The low-carb lifestyle has a very broad base, which includes – among others! – Zero Carb (only fatty meats, eggs, and water), Keto (Ketogenic: very low carb, very high fat), LCHF (low carb, healthy fat), Paleo (eating as our ancestors did before agriculture) and Atkins (some processed foods, grains, dairy). These various ways of eating are all slightly different from one another: some include dairy, others don’t. Some allow a little honey or fruit, others don’t. Some allow occasional low-carb grains, others don’t – and so on. Many low-carb believers actually cycle between one or two of the above: if they reach a plateau in their weight loss, for instance, they might eat Keto or Zero Carb for a while before reverting to the one they find easiest to sustain;…

‘Is it true that there are adverse effects to ketosis?’ AND 2 OTHER READER QUESTIONS FOR SALLY-ANN CREED Q: Should I take omega-3, -6 and -9 fatty acids? A: You only need to worry about omega-3 fatty acids. The source should be fish oil, not flaxseed oil. Even though omega-3 and omega-6 fatty acids are both essential fatty acids, you probably get way more than enough omega-6 fatty acids. Omega-9 fatty acids are found in avocados and olive oil. They’re good fatty acids but not essential, as the body can create them, so there’s no need to take a supplement. In the food industry, virtually one hundred per cent of the oils used are seed oils – and they’re very high in omega-6 fatty acids. This throws out your ratio,…

SEED OILS: These are industrial oils made from seeds (sunflower, safflower, canola, grapeseed, soya, and corn). Vegetable oils are in snacks, ‘health’ food, margarine, mayonnaise, crackers, bread, biscuits, sauces, chips and takeaway meals. They are also loaded with trans fats that inflame and clog arteries. SUGAR: This ubiquitous poison seems to lurk in all processed food. Sodas, snack food, sweets, confectionery and beverages are almost always packed with sugar. ARTIFICIAL SWEETENERS: These are inflammatory and disrupt the ecology of gut flora by decreasing levels of a strain of good bacteria, bacteroides, that release helpful anti-inflammatory compounds. REFINED FLOUR/GRAINS: Grains, especially refined ones, quickly turn to glucose in the bloodstream, spiking insulin levels. They’re in everything: bread, pizza, pasta, thickeners, coatings, batter and breakfast cereals. DAIRY: Milk, in particular, is very…

after before ‘I had health issues such as acid reflux and high blood pressure, so my doctor put me on a handful of pills a day. But my blood test results worried me, and that prompted me to start eating low carb. It’s improved my health exponentially. I feel better than ever. And my pants are falling down! I was astonished, as I really didn’t do this to lose weight. Starting to eat low carb was easy for me. Except for cutting down on carbs, on the whole I usually ate this way anyway. I’d always been told off about the meat and fat I ate, so I felt such relief – a feeling of ‘Oh, at last!’ It is so important to understand the science behind the diet as…

LOW CARB HIGH FAT BARBECUE: 80 Healthy LCHF Recipes for Summer Grilling, Sauces, Salads, and Desserts By Birgitta Höglund (Skyhorse Publishing) After reading the success stories in every issue, you’ve probably noticed that there’s a thread running through many of them: poor health prompts a radical change in diet. The same goes for the author of this beautiful book. Birgitta suffered from fibromyalgia and also injured her back badly, so she tried a low-carb high-fat diet. You know the outcome, of course: her health was restored! One of the things that sets this recipe book apart is the fact that Birgitta has 18 years’ experience as a chef. Reviewer Suzy Gibbs says: ‘Easy recipes we can all make, but restaurant rock star quality results!!! Dy-no-mite! [sic] Your book and easy…

ON TRACK per serving fat 19g carbs 4g protein 7g ON TRACK per serving fat 56g carbs 10g protein 43g ON TRACK per serving fat 41g carbs 3g protein 6g ON TRACK per serving fat 19g carbs 6g protein 34g SMOKED SALMON, MINT & KALE SALAD SERVES 6 FOR THE SALAD • 100g baby kale leaves • 5g fresh mint • ½ small red onion, finely sliced and pickled in vinegar • 4 radishes, finely sliced • 1 tbsp capers FOR THE DRESSING • 2 tsp wholegrain mustard • 1 small garlic clove, minced • juice of ½ a lemon • 5g fresh dill, finely chopped • 1 cup extra-virgin olive oil • Himalayan salt and black pepper • 120g smoked salmon or trout ribbons 1. For the salad: Combine…

ON TRACK per serving fat 36g carbs 16g protein 4g ‘Long, hot, summer days call for cool lunches, much laughter and good friends.’ Gtriepat I find preparing as much as you can ahead of time or the day before is the best way to enjoy a meal and have fun with family and friends. Setting the table, choosing the crockery and cutlery and doing any final decorative touches is much more enjoyable when you have time and are relaxed. ON TRACK per serving fat 46g carbs 27g protein 50g CHILLED TOMATO & WATERMELON GAZPACHO SERVES 4 • ½ red onion, finely chopped • ½ cucumber, peeled and seeds removed • 3 cups pure tomato juice, chilled • 200g fresh watermelon, seeds removed and cubed • 1 mild green chilli, chopped…

before ‘Over the past couple of years, my wife lost weight progressively just by eating more healthily. I started to feel like a whale next to her! I woke up one morning and thought, “Right, let’s do this.” I keep telling people that I’m not on a diet, because that’s something you do for a couple of months. I wanted to make a permanent change to a healthier lifestyle. Potatoes, breads and sugar were the main ingredients I cut out of my diet. I also try to avoid less obvious sources of sugar, like sauces. I have to admit that it was difficult to adjust to a diet without carbs or sugar, but the moment I made the decision, I was committed. I just went cold turkey and avoided temptation.…

ON TRACK per serving fat 37g carbs 14g protein 14g Raw, organic cacao is a super food that’s an exceptional source of antioxidants. Antioxidants protect your DNA against damage from pollution and ageing and also help to decrease inflammation, which is linked to many diseases, such as diabetes, heart disease and cancer. Cacao is also rich in important vitamins and minerals such as magnesium, iron, calcium, selenium, zinc, copper and potassium. Cacao originates from the cacao tree, Theobroma cacao – ‘theobroma’ roughly translates as ‘food of the gods’. The tree produces cacao pods that are cracked open to release cacao beans. From there, cacao beans are sweated, fermented, and dried before being processed a few different ways. The outer lining of the bean is fatty and is turned into cacao…

HERBS AND SPICES: These are powerhouses of antioxidants, phytochemicals, enzymes and nutrients that fight inflammation at a cellular level. Curcumin in turmeric is one of the best known of all anti-inflammatory compounds, but don’t forget ginger, cayenne and cinnamon. Rosemary and thyme are powerful immune stimulants but virtually every herb has something nutritionally unique to offer. GINGER: Use it liberally in its fresh form for its gingerols, powerful compounds with antibacterial, anti-inflammatory and antioxidant properties that are wonderfully healing. PEPPERS: While peppers are part of the deadly nightshade family, which may be inflammatory to arthritics, they are packed with inflammatory-biomarkerreducing vitamin C, bioflavonoids, betacarotene, quercetin and luteolin. The quercetin in red pepper and onion acts as an antihistamine by working on the mast cells that pump out histamine. BLUEBERRIES: These…

‘When you donate blood and you are a ketone burner, do you need to eat the cookie to replace “glucose”?’ AND 3 OTHER READER QUESTIONS FOR DR SCHOONBEE Q: When you donate blood and you are a ketone burner, do you need to eat the cookie to replace ‘glucose’? A: When you are a ketone burner it means you already have low glucose levels in your blood, so your body breaks down fat to form ketones. Our bodies can use ketones as an energy source in the absence of glucose. When you donate blood you don’t need to take in any carbs, such as the cookie, to replace glucose. You can just drink water to replace the lost volume and leave it to your body to regulate itself. Q: My…

IT is one of the great mysteries of the universe that some of us store food as unwanted fat in those double chins, ‘man boobs’ and ‘love handles’ and on our thighs and bums, while others seem to live a far unhealthier lifestyle and eat as much as they like without gaining a gram. Most people think obesity is caused by consuming more calories than your body needs, or by being a total sloth – obese folk just need to stop being so greedy and get exercising, right? Wrong. On both counts. The real reasons some of us tend to become obese: IT’S HEREDITARY Families share genetic characteristics that may lead to obesity. Obese babies born to obese mothers have a much greater chance of becoming obese adults. Fat distribution…

ON TRACK per cup fat 0g carbs 20g protein 1g FESTIVE CRANBERRY JELLY MAKES 1½ CUPS • 200g frozen cranberries, defrosted • 2 tsp ground cinnamon • ½ tsp ground cloves • 1 star anise • 2 tbsp xylitol 1. Place all the ingredients in a small pot and stir to combine. 2. Bring it to a boil, then simmer gently for 3–4 minutes until the mixture has thickened. 3. To serve: Let the jelly cool completely, then serve it chilled with sliced meat. Tip: Use the jelly sparingly due to the higher carb count that comes from the cranberries. POMEGRANATE COOKIES MAKES 14 • 160g butter • 3 tbsp xylitol • 3 jumbo eggs • 2 tbsp psyllium husk powder • 50g flaked almonds, chopped • 170g almond flour…

PAN-FRIED TROUT WITH PECAN HERB PESTO SERVES 2 FOR THE PESTO • 10g flatleaf parsley, roughly chopped • 10g fresh coriander, roughly chopped • 30g pecan nuts, toasted and roughly chopped • 1 small clove garlic, minced • 30g Parmesan cheese, grated • ½ cup Westfalia Plain Avocado Oil FOR THE FISH • 2 tbsp Westfalia Plain Avocado Oil • Himalayan salt and black pepper • 1 x 300g trout fillet, deboned and skin on • To serve: roasted vine tomatoes and asparagus as well as lemon wedges • To garnish: micro herbs and pickled red onion 1. For the pesto: Blitz the herbs and pecans in a food processor, then add the garlic and Parmesan and blitz again. With the motor running slowly, add ½ cup Westfalia Plain Avocado…

ON TRACK per serving fat 1g carbs 3g protein 0g ON TRACK per serving fat 0g carbs 9g protein 1g PROSECCO, BLUEBERRY & POMEGRANATE COCKTAIL SERVES 4 • ¾ cup pomegranate juice • 40g fresh blueberries • 1 x 750ml bottle Prosecco or sparkling wine 1. Freeze the pomegranate juice in a small, shallow, freezer-proof container until it is solid, then scrape it with a fork until the mixture is granulated. Refreeze it until you need it. 2. Spoon a little of the pomegranate mixture into the base of four fluted glasses, add 2–3 blueberries and top with Prosecco. 3. To serve: Serve immediately with extra blueberries and the remaining frozen pomegranate juice. VODKA, CUCUMBER & STRAWBERRY COOLER SERVES 8 • ½ cup vodka • 1 cucumber, cut in half…

Fashion ECO-CONSCIOUS ACTIVEWEAR Spiritgirl’s colourful collection of workout pants and tops are comfortable, breathable, moisture wicking and quick drying. They also help to save the environment. The fabric is manufactured using Coolmax’s EcoMade technology, which uses PET (polyethylene terephthalate) obtained from recycled plastic bottles that is woven with spandex. spiritgirl.co.za Health & Beauty MAKE YOUR OWN TURMERIC OIL Home-made turmeric oil has many health benefits and adds earthy flavours to roasted vegetables and salad dressings. Combine 1 cup coconut oil and a 2cm piece of fresh turmeric in a small saucepan. Simmer over a medium-low heat for 30 minutes or until the oil has a deep orange colour. Cool it to room temperature, strain it, and refrigerate in an airtight container or jar for up to a week. Tech HEADPHONES…

Karin Loots, a self-proclaimed ice cream addict, started producing ice cream at home after switching to low carb three years ago. She got creative when sugar was no longer an option and today produces this guilt-free treat in amazing flavours. ‘When we started eating low carb, it became a major problem because we didn’t want to eat sugar or anything artificial any longer. I experimented with Banting ice cream recipes and bought a small ice cream machine to churn for the family,’ she says. Her family found it so delicious that Karin eventually started selling at the Johannesburg Banting Market, where it was such a hit the first time round that it was sold out by 10am. ‘I needed more outlets, so I became the organiser of the Banting Market…

Inflammation is a biological, protective response that’s designed to tackle damage, pathogens or irritants in a short-term process. But factors in modern lifestyles lead to chronic inflammation, which is the basis for many diseases. Medical researchers have even coined the term ‘inflammaging’ to describe the inflammatory conditions that start to manifest as we age. Risk factors include high stress and lack of stress management; lack of restorative sleep; lack of exercise; bad lifestyle choices, such as drinking, smoking, and destructive behaviours that include recreational drug taking, bad sleep habits, and bad food choices. Chronic inflammation interferes with the body’s natural antiinflammatory mechanisms, such as the stress hormone cortisol, which is designed to stop substances being released in the body that cause inflammation. However, when it is released continually, it raises…

1 Eliminate sugar Sugar harms your metabolism, contributes to inflammation and can hinder weight loss. It leads to tooth decay, insulin resistance and, further down the line, diseases such as type-2 diabetes and cardiovascular disease. Many of us struggle to eliminate it from our diet because sugar triggers a release of dopamine that lights up the brain’s reward centre. The best way to stop is – to stop. Going cold turkey is easier to control and should allow you to lose your taste for it more quickly. 2 Say goodbye to refined grains The most common are wheat, corn, oats and rice. Besides being high in fat-promoting carbohydrates, grains also interfere with enzymes we need for good digestion. The gluten in grains can damage the lining of your small intestine,…

ON TRACK per serving fat 47g carbs 21g protein 61g CUBAN STYLE ROASTED SIDE OF SALMON SERVES 4 FOR THE MARINADE • ½ cup extra-virgin olive oil • juice and zest of 1 orange • ½ cup fresh lemon juice • 2 tbsp honey • 20g fresh coriander, finely chopped • 5g fresh mint, finely chopped • 5 garlic cloves, crushed • 1 tbsp dried oregano • 1 tbsp ground cumin • 1 tbsp paprika • Himalayan salt and black pepper • 1kg side of salmon 1. For the marinade: Combine all the ingredients in a bowl. Set it aside. 2. Place the salmon skin side down in a roasting pan. Spread the marinade on top. 3. Marinate the salmon in the fridge for at least 30 minutes. About 15…

IS OUR MEAT SAFE? When you hear that most men in the US and Europe could be infertile by 2060, you have to wonder what’s going on. There are myriad factors at play (stress, diet, alcohol, smoking…) but another multi-faceted issue is the increased environmental pollution of water, air and food. The Reproductive Biology and Endocrinology journal says many chemicals used everywhere in the world are endocrine disruptors, which means they mimic natural hormones and stop them acting normally. (Of course this applies to women, too.) In Europe, the use of hormones is prohibited. Our local, independent Food Advisory Consumer Service says almost all abbatoir meat in SA is produced with the aid of hormones (which speeds up the rate at which cattle reach slaughter weight) but that these levels…

‘Store-bought often contains lot of added sugar, whereas mine has the natural sweetness of tomatoes. If you prefer, add a small amount of honey or sweetener.’ Birgitta Höglund is the author of Low Carb High Fat Barbecue: 80 Healthy LCHF Recipes for Summer Grilling, Sauces, Salads, and Desserts. Read the review on page 31. BIRGITTA HÖGLUND’S LOW-CARB KETCHUP MAKES 2½ CUPS • 50g butter or extra-virgin olive oil • 250g tomatoes, diced • 5cm white piece of a leek, thinly sliced • 100ml tomato purée • 200ml water • 2 tbsp balsamic vinegar • 2 tsp chilli flakes • 1 tsp Worcestershire sauce • 1 tsp xylitol or low-carb sweetener of your choice • 1 garlic clove, sliced • ¼ organic vegetable stock cube • ¼ tsp ground caraway seeds…

ON TRACK per serving fat 93g carbs 10g protein 70g ON TRACK per serving fat 39g carbs 15g protein 26g SPICY BACON CHICKEN WINGS SERVES 4 • 12 chicken wings • 1 tbsp paprika • 2 tsp dried chilli flakes • 1 tsp dried and ground peri peri spice mix • Himalayan salt and black pepper • 200g streaky bacon • 2 tbsp xylitol syrup • celery sticks, to serve FOR THE DIP • 100g blue cheese, crumbled • ½ cup low-carb mayonnaise • ½ cup double cream yoghurt • 7g fresh parsley, chopped • Himalayan salt and black pepper • extra-virgin olive oil, to garnish • micro herbs, to garnish 1. Preheat the oven to 200?C. Place the wings in a bowl and sprinkle the paprika, chilli flakes and…

ON TRACK per serving fat 40g carbs 10g protein 42g ON TRACK per serving fat 32g carbs 9g protein 50g BILTONG AND SUN-DRIED TOMATO WRAPS SERVES 4 • ¾ cup low-carb mayonnaise, plus ½ cup to serve • 2 tbsp powdered biltong • 4 low-carb wraps • 2 baby gem lettuces, leaves separated • 8 sun-dried tomatoes, marinated in a vinaigrette of extra-virgin olive oil and vinegar and chopped • 130g ham slices • Himalayan salt and black pepper 1. Mix the mayonnaise and biltong and spread it on one side of each wrap. 2. Top with the lettuce, sun-dried tomatoes and ham, and season. Roll each wrap into a tight sausage shape. 3. Cut each wrap into three pieces and secure them with toothpicks. 4. To serve: Keep chilled…

These list are always a work in progress - please feel free to share any new discoveries you make on your low-carb journey with us! Yes MEAT As far as possible, choose grass-fed or organic meat. Enjoy the fat and the skin! • Bacon (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 meat (if buying cured meat avoid those with sugar and strange chemicals) • Lamb • Offal • Pork • Sausages containing only meat and spices (no MSG or fillers such as gluten, rusk, soy, sugar and so on) • Turkey FRUIT* • Avocado • Berries • Coconut SWEET…