issue 2 - September 2016
Directory
LowcarbDirect
8
Karen Thomson: Driving a Sugar Free Revolution
www.lowcarbdirect.net
d d A 10
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The battle against Obesity By Dr Peter Hill
? t ic
Are you addicted to food? - Azza Motara
If not potatoes, what? Judy Baker
T Kar en
on s m o h
LOWCARBDIRECT
Page 8:
your complete low carb guide
May this edition bring you many hours of happy reading. Feel welcome to share this with your family and friends. Be inspired to change your life forever.
THE TEAM Editor
Esther Möller Designer
Adell du Plessis from Adell Designs
ty i s e b O : Dr Peter H
il
l
6 ge a P
Advertising Sales
Pag e
Stefan Koekemoer from Grey Pebbles Design Studio
12 :
Web support
Esther Möller - Media Kit Editorail Office
Low Carb Direct (Pty) Ltd Editorial Office Reg no: 2016/041628/07 26 Kreupelhout Avenue, Bredasdorp, Western Cape, South Africa, 7280 Phone: +27 72 705 9150 E-mail: support@lowcarbdirect.net
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This e-magazine may contain information that is intended to help the readers be better informed consumers of health care, nutrition and fitness. It is presented as general advice. Always consult your doctor, nutritional advisor or fitness consultant for your individual needs. Please read the full Low Carb Direct Terms & Conditions and Privacy Statement
Contents 3 Editor’s Note 4 Low Carb Snippets - News & Events
6 Low Carb Pioneer - Peter Hill : Up for It
8 Low Carb Entrepreneur - Karen Thomson: Sugar Free Revolution 10 Are you a food addict? - By Azza Motara
12 Obesity - By Dr Peter Hill 14 Low Carb Success Stories 16 Fitness: Quantum training - By John Mason
Designs adell
logo, print & web
solutions
072 252 4953 facebook.com/adelldesigns adelldesigns@outlook.com
16 Fitness: A traditional diet - By Yael Finkel 20 After potatoes – By Judy Baker 22 LCHF Waar begin ek? - Deur Madele Burger
26 Low Carb Toolkit 27 5 Tips to be successful on LCHF - By Nicky Perks
welcome
28 Low Carb Classifieds
Issue 2 - September 2016 - LowcarbDirect Directory | 3
Editor's Note
W
A journey of overcoming
e are greatly humbled by our readers’ reactions on the first edition. The outpour of congratulations and best wishes was beyond our wildest dreams. It is so heart-warming to know that this publication is welcomed and enjoyed. We’ll always strive to offer you credible and balanced information to enable you to make informed decisions regarding your low carb lifestyle. In this edition we focus on two subjects very close to my heart: Obesity and Food addiction. At long last I can admit: It was absolute hell to be morbidly obese. Only now that I’m in the process of overcoming it, I can honestly say that it affected me in so many ways. I was in denial and made myself believe that I’m happy in my own skin and I wear my fat with pride. Bollocks! Those behind-the-hand-comments, looks of disgust and fat shaming jokes in front of you (as if you are earless) hurt – they burn scars deep in your soul. This is a journey of overcoming – one step at a time. I soon realised I'm severely addicted to sugar and carbs – I’m still not completely rid of my addiction. Fruit, crisps and even some sweet treats have mental conversations with me when I’m confronted with it in an uncontrolled environment. Only now that I’ve recognised and acknowledged I have an addiction, I have some understanding to what a rehabilitated alcoholic or drug addict must endure. I’m empowered to fight this for some more time, and it does get easier. I see joyous victory in so many lives every day. So there is a lot of hope! Come join me on this journey of victory and overcoming. Happy low carb reading,
Esther Möller, Editor
Enjoy the full functionality of this e-magazine Every article and advert is optimised for your enjoyment. Please click on the links and adverts for more information, read fuller version articles on the website and watch the videos Sign Up for your monthly edition FREE OF CHARGE See our website & Facebook page for more information.
CONTRIBUTORS
Many thanks to our panel of experts: NUTRITION Azza Motara, registered dietician, special interest in functional medicine HEALTH Dr Peter Hill, expert on Type 2 Diabetes Mellitus, management of Metabolic Syndrome through selfcare and member of the American College of Nutrition LOW CARB CUISINE Judy Barnes Baker, author of Carb Wars; Sugar is the New Fat and Nourished; a Cookbook of Health, Weight Loss and Metabolic Balance. Madele Burger, author of Toortsie se Bantingboerekos/ Toortsie’s Banting Bash FITNESS John Mason, fitness coach on Quantum Training and nutrition advisor at Ketogenic Generation. Yael Finkel from the Adapt Your Life team LIFESTYLE Nicky Perks and coaches from Banting Buddies Contributors welcome Would you love to contribute? Send an email to esther@lowcarbdirect.net
OPEN INVITATION
Our readers are invited to interact with us: Please share with us your stories, experiences, favourite low carb heroes, recipes, books, authors, bloggers, events, and anything else promoting the low carb lifestyle. Write us a letter or ask your questions to our expert panel of contributors. Send an e-mail to: support@lowcarbdirect.net
4 | LowcarbDirect Directory
Low Carb snippets
Celebrating the women in business M
argaret Hirsch & the Ilembe Chamber of Commerce Women in Business both recognizes and celebrates the leadership potential of Women Entrepreneurs. The Award was presented to Ashleigh Tutt, founder and Owner of BizziB Banting
H
uge congratulations to Banting Blvd. Their product HEBA was awarded a Global Food Award (first place) in Product and/ or process innovation including industrialization of traditional foods category at the IUFoST World Congress in Dublin!
Upcoming
events Low Carb Epworth Meeting 2016
11 September at 16:00–21:00 An evening of presentations on the topic of low carbohydrate nutrition for optimising weight, health and performance. More info
Wheat Belly Caribbean Cruise
with Dr William Davis, MD December 4th - 11th, 2016 Lose the wheat, lose the weight & take back your health! Watch the video or visit their website
Low Carb Breckenridge 2017
Friday, 24 February - Sunday, 26 February 2017 Following on from the great Low Carb Vail 2016 meeting, Dr Jeff Gerber (Denver’s Diet Doctor) and Dr Rod Tayler (Low Carb Down Under) are organising a Low Carb conference in Breckenridge. Colorado. For more information or to buy your tickets: click here
More than 350 people attended the resent low carb conference in San Diego, USA.
L
ow Carb USA took place at the end of July in San Diego, uniting 25 of the world's top medical and scientific minds to discuss how nutrition can treat and prevent serious disease. According to a press release this largestever low-carb conference has “achieved its aim of creating a stir and initiating momentum toward change in the perceptions of what we should eat and the government guidelines that shape those perceptions.” The date for next year’s event is already announced, July 27 – July 30 2017. Read the full press release Karen Thomson was one of the speakers at the event and commented as follows: It was an amazing event which cemented in my mind and heart once again that what we are doing, is the right thing. Apart from seeing my low carb ‘family’ (the Eades, Taubes, Emily Maguire, Andreas Eenfeldt etc) I also got to meet the young, dynamic and mind-blowing researchers leading the research into ketogenic diets and cancer, neurological disorders etc. Their presentations blew me away and left me feeling a newfound sense of hope. Check out Dr Dominic D’Agostino, Dr Jacob Wilson, Ryan Lowery, Dr Angela Poff and Kevin Waggoner- The Keto Advocate.
Crafted the Swiss way
Anja’s Pantry
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Choose between 7 different flavours Enjoy your favourite chocolate guilt free Only the best quality and finest ingredients No preservatives & No hidden ingredients used Order today online or Visit your nearest Anja’s Pantry store Read more on MALTITOL used in the Anja’s chocolate range.
www.anjaspantry.co.za
6 | LowcarbDirect Directory - Issue 2 - September 2016
meet
Dr Peter Hill
By Lona Boshoff Dr Peter Hill with Dr Richard Bernstein during his time spent at Dr Bernstein’s Diabetes Centre in New York.
Turning new soil on
diabesity D
through self-care
r Peter Hill (PhD, Dip Pharm) is the founder and director of the Caleb Centre for Therapeutic Lifestyle Change and director and a founding member of Met-S Care Corporation (Pty) Ltd, as well as Up-For-It (Pty) Ltd. He qualified as a pharmacist at the Wits School of Pharmacy in 1971 and then worked in hospitals and private practice for many years before starting a managed health care company in 1992.
Trading retirement for further education From 1992 - 2002 he began to take an interest in chronic diseases from a patient behavioural perspective. Peter was particularly interested in why some people took medicines as prescribed, while others didn’t. This health behaviour interest took him back to university as senior student – first at Rhodes University in Grahamstown, where he earned a doctorate in patient behaviour in Type 2 diabetes and then on to the medical school at Stanford University in the USA for post-graduate training in chronic disease self-care, with a focus on the metabolic syndrome. Peter has also pursued post-doctoral research and practice in metabolic syndrome- related nutrition and was elected a member of the American College of Nutrition in 2014. Peter is a dyed-in-the-wool supporter of a LCHF (low carb healthy fat) lifestyle, especially after having spent time at Dr Richard K Bernstein’s clinic, The Diabetes Center, in New York. Dr Bernstein, an endocrinologist, has for the past 40 years devoted his life to helping people with diabetes care for themselves, largely by following a LCHF meal planning approach to diet. Peter learnt that obesity and Type 2 diabetes are ‘kissing cousins’ and this reality has shaped much of Peter’s whole-person approach to what is now being called ‘diabesity’.
Emphasis on whole-person model of care The training material and courses that he has helped develop is based on a whole-person model of care that he calls the PIES2 Model. P = Physical; I= Intellectual; E= Emotions; S2= Social & Spiritual. He maintains that being overweight or obese and or having Type 2 diabetes is not the result of eating too much and exercising too little, but that eating too much (and even exercising too little) is the direct result of a metabolic dysfunction called insulin resistance. “Fix the insulin resistance and you fix the problem – 9 times out of 10”, says Peter. Years in practice, together with his studies, both at Rhodes and Stanford, highlighted the lack of attention being paid to self-care capacity in people who have chronic conditions. Peter explained, “Research shows that almost all (often more than 95%) of the care that a person with a chronic condition or disease needs is self-care and not just medical care. And yet very few people with chronic conditions are empowered – trained, taught and encouraged – to care for themselves. I’ve made it my mission in life to help people with chronic conditions of the metabolic syndrome improve their self-care. In a nutshell, that’s why Up-For-It exists: to help you control your condition and not let it control you.” Ongoing development of health coach training Peter, as a Visiting Fellow at Rhodes University, is committed to evidence-based research and as such is an advocate of life-long learning. Crossing the chasm between research and real-life is another of Peter’s passions. To this end he has written extensively on lifestyle modification in social media, as well as in the lay press on the metabolic syndrome, especially obesity and Type 2 diabetes, as well as on other features of this world-wide pandemic. He has played a major role in the development of health coach training material for Caleb, Met-S Care, and now continues to do so for UpForIt and the Low Carb Direct family. For more info on becoming a health coach or adding self-care coaching to your existing training, please contact Dr Peter Hill at askdrhill@lowcarbdirect.net
Get Healthy Together
The UpForIt Academy Coaching Platform The UpForIt (‘UFI’) Academy online training and ongoing support is designed to train, equip and support those who would like to become effective health coaches. Equally, health coaches with established practices will find that our course material supports the aims and objectives of continuing professional development, especially in the area of client self-care behaviours. Every one of us is much more than just our weight, blood sugar and cholesterol levels. Our health coach training is unique in that it encourages the coach to collaboratively address self-care behaviour in the context of the ‘whole person’. This mean addressing self-care behaviours within the integrated Physical, Intellectual, Emotional, Social and Spiritual domains, across the 4 key lifestyle modification fundamentals of: Diet, Medication Use (improved adherence to prescribed therapy), Exercise and Psychosocial Support (involvement of family and or friends). Coaches are trained and encouraged to foster empowered self-care by regularly engaging with clients in order to identify and resolve barriers to care, collaboratively set health-related goals and monitor key disease-risk and behavioural indicators. People wanting to lose weight and or improve their metabolic health are faced with the reality of having to change behaviour whether this means changing their diet, getting more exercise, adhering to prescribed therapy or even getting their family and friends involved in their self-care. UFI has as its tagline ‘Get Healthy Together’, and to this end we are committed to supporting the UFI personal health coach initiative by making our unique App available to existing health coaches, and to training and supporting anyone who would like to become a personal health coach. Online courses available We currently have the following online courses available which are designed to equip you to effectively coach your clients to be able to make informed and evidence-based lifestyle choices: 1. An introduction to UFI 2. UpForIt App: how to get the most out of it 3. Nutrition: a basic nutritional guide for weightloss and the metabolic syndrome 4. Self-Care: a solution to a chronic problem With regard to our course material, we recognise that there are those, including fellow healthcare professionals, who do not necessarily subscribe to the UFI house view on nutrition or any other aspect of healthcare. And we respect their right to differ. To this end,
UpForIt Coach Training for new and established health coaches the UFI App is agnostic , i.e. it will support whatever nutritional or other healthcare position a coach wishes to take. Assessment & Cost As we encourage coaches to ‘preach’ self-care, we do likewise when it comes to assessing coaches using UFI course material. The courses are, at this stage, designed to be self-assessed. Competency has less to do with being theoretically proficient, than it has to do with being able to apply the theoretical framework in a practical and value-added way. The client may be the coach’s toughest examiner and accountability the most qualified moderator.
L
offer d e t i im Get your training
free of charge In order to encourage the practice of health coaching, and to improve self-care capabilities in the community, we have decided that the ‘Get Healthy Together’ training courses are currently made available free of charge for registered users. Become a Health Coach or expand your current coach service To take up this FREE OFFER or if you would like further information on the UFI Academy or our ‘Get Healthy Together’ platform for health coaches, please contact me at askdrhill@lowcarbdirect.net. www.upforit.co.za
8 | LowcarbDirect Directory - Issue 2 - September 2016
Entrepreneur LOW CARB
By Esther Möller
K
aren Thomson is not only an inspiring woman, overcoming a serious drug addiction that came with her earlier career as a top model, but she is a captivating public speaker and has a brilliant entrepreneurial mind. Her boldness about her addiction to sugar, and passion to help others overcome this debilitating, yet officially unrecognised addiction, is what makes her story unique. Being the granddaughter of the world renowned heart surgeon, Dr Chris Barnard, Karen, through her action against sugar and carb addiction, is now fulfilling one of his most fervent wishes: that had he focused on preventive medicine earlier he would have saved 150 million lives, rather than the 150 patients via heart transplantation.
Karen Thomson
empowering themselves in body, mind and spirit. I’m also the author of the bestselling book Sugar Free: 8 weeks to freedom from sugar and carb addiction which was published by Jonathan Ball Publishers in February 2015, and by the Hachette Group worldwide in June 2016. The success of HELP and my background in food addiction inspired me to initiate the inaugural Old Mutual Health Convention in Cape Town, in February 2015. The Convention sought to bring healthy eating habits to the forefront of global nutrition. How did you end up becoming a crusader for a sugar free revolution? My personal experience with drug addiction and alcoholism led me to investigate the underlying issues related to my disease. Through my own therapeutic process and investigating the research into this area, I realised that sugar addiction is very real and even though not yet formally recognised by main stream medicine, is following the same ‘playbook’ as the tobacco industry played years ago.
Who is Karen Thomson? I have 10 years of experience working at addiction treatment centres in Cape Town. I founded HELP: Healthy Eating & Lifestyle Program, the first sugar and carb inpatient addiction program using Low Carb Healthy Fat nutritional approach, with Prof Tim Noakes in 2013. “It’s her My passion lies in identiunfailing enthusiasm As a rehabilitated sugar addict, does it fying the deep-seated and profound optimism for have any stronghold in your life anyinterest in the relationthe future in the face of logic more and how do you manage it? ship between peothat makes her such a special Not anymore, but it has taken me four years ple’s self-belief and of attempts at abstinence from sugar and individual. She was the star of the their addictions and refined carbs to get to a point where I don’t Convention. Her courage to standassisting them in enjoy it any more. I find my sweetness in other up for her insights into sugar things in my life such as surfing with my boys addiction, despite criticism, is or running in the forest. I have stopped looking what gave the Convention its to fill my internal void by using food and have initial impetus.” found meaningful experiences and relationships ~Prof Tim Noakes which do that for me.
You are a mom of two active young boys – how do you keep them from falling in the same trap? I am very far from perfect. We live in a toxic food environment and the best that I can do is insure that their home
Order your copy now: UK | USA | New Zealand | Australia
Karen Thomson and Nutritionist Emily Maguire introduce you to their next Sugar September Free September Challenge Challenge We ran a Sugar Free September challenge last year with over 10 000 people signing up from all over the world. The program follows the principles laid out in my bestselling book Sugar Free: 8 weeks to freedom from sugar and carb addiction which was written to help you break addictions to sugar and processed foods, lose weight and feel fantastic!
Sugar Free 2016
Emily MaGuire
environment is sugar and refined carb free. We grow veggies and cook together and they understand what excess sugar and carbs do to their brains and bodies. Whilst our home environment is ‘clean’ they are allowed sweets etc. when they attend birthday parties or have a dessert when we go out occasionally. I also don’t reward with food, but rather with experiences. What are your dreams for the future driving this revolution? I would love to open sugar addiction treatment centres all around the world to help people understand that they do not have to carry the burden of shame associated with addiction, being overweight or obese alone and that there IS a solution to these problems which we have been taught do not have solutions. Watch this video by Stu’s Kitchen where Karen tells you more about her book Sugar Free: 8 weeks to freedom from sugar and carb addiction. More info facebook.com/ karenthomsonsugarfree www.youtube.com www.thesugarfreerevolution.com
During the challenge we support you by providing • Meal plans & Recipes • Webinars with the most inspirational people we know • Food diary checks & so much more! We will also throw in
TWO free e-books
to help you supercharge your sugar free journey. When you sign up you will receive: The Beginner’s Guide to Sugar Free Living, as well as The Sugar Free Revolution Training Guide
ABSOLUTELY FREE!
Want to know what previous participants had to say? “I am so very thankful to you Karen and Emily. Wow. What a journey. And thank you to Farahnaaz too!! So grateful for the very valuable tools and info given/ shared.” “I have learnt so much and feel kind of in a good space but still have some battles. We have such a wonderful group of people here and two awesome leaders in Karen and Em. I will definitely continue with the work I have started.” “I am now happier and healthier, and soooo much more confidence!!”
PLAY
Watch the video to find out more Take the first step to break FREE
Register Now
Are you a
By Azza Motara, Registered Dietician
FOOD ADDICT? A
s a self-confessed sugar addict, I know the power of addiction only too well. Bless the man who can eat a single bite of that chocolate bar/cookie/piece of cake and leave the rest. I cannot. Now perhaps some feel that the word addiction is too harsh a term, after all don’t we all love something sweet with a cup of tea and feel the holidays just aren’t festive without sugar? Addiction, and hence management, to specific foods and sugar is no different to any other ‘hard drug’ as the very same area of the brain is engaged. Of course the latter hold more serious life-altering consequences, but at the root of both lay addiction. Powerful. Debilitating. Relentless. Addiction.
You can win the battle
When we eat, dopamine is naturally released in the brain, hence the ‘feel good factor’. But ingesting sugar and typically high GI foods, creates overstimulation of dopamine to the point that it functions less, and we therefore need to eat more of the refined carbs and sugar for those original feelings of pleasure to be achieved. This explains the withdrawal or ‘hangover’ one feels when you try to omit these foods and the aggressive cravings from our brains for its return.
Some strategies for winning the food addiction battle include: • The first step to breaking the vicious cycle of addiction is realizing and acknowledging it. • Eat low carb, healthy fat whole foods (veggies, fish and seafood, chicken, eggs, meat, some fruit, nuts, seeds and healthy fats) rather than processed foods. • Go cold turkey on sugars and hyper palatable high-carb foods completely as they encourage appetite, even once satiety is reached. • Never go hungry or binge. Ensure that you are eating adequately from a whole food, low carb diet so that you do not crave other sources later on. • Always eat something before attending a function where processed foods may be your only option. • There is no such thing as cheat days or ‘just one bite’ for an addict. • Planning is the key to success, so ensure your meals for the week are mapped out so that you can grocery shop accordingly. Carry low-carb snacks in your bag or keep them at the office so that you are not tempted to get something else. • Make a decision – commit by writing it down and take it one day at a time. • Seek professional help and support from a friend, social networking group or support center. • Make YOU a priority. Take the first step and know that your health is worth it.
In turn we gain weight and become ill, without even realizing it. My experience with patients prove time and again that the success of low-carb/ketogenic diets lie in breaking this vicious addiction cycle, whereas moderate diets simply continue to feed it.
In my opinion addiction is never overcome, but simply managed for the rest of one’s life and in that lays the reward. I’m not saying it’s going to be easy. Just that it’s going to be worth it.
The key role of leptin and dopamine Our forefathers possessed the most finely tuned mechanism for eating till they were full thanks to the wondrous hormones, leptin and dopamine. They ate, leptin was released, and they felt full so they STOPPED. Our bodies are no less marvelous, but today, thanks to diets rich in sugars, processed foods, high fructose corn syrup (a known leptin inhibitor), leptin release is directly stifled, so we eat MORE. The food industry spends millions in marketing, hiring ‘craving specialists’ trained to encourage addiction to ingredients like sugars, salt and refined carbohydrate designed to best hijack your brain chemicals, taste buds and hormones. So it is no surprise obesity, diabetes and other diseases of lifestyle are on the rise and it has shockingly little to do with the will power we were constantly told we didn’t have enough of. Dopamine, the neurotransmitter responsible for providing feelings of pleasure, functions in our brain’s reward center (nucleus accumbens).
Photo credit: Sandra Cohen-Rose & Colin Rose
10 | LowcarbDirect Directory - Issue 2 - September 2016
Test yourself for possible
food addiction symptoms
There is no blood test to confirm food addiction and it is strongly based on some of the listed behavioral symptoms. How many of these can you relate to?
You crave certain foods despite feeling full or if you have just completed a meal? When you give in to a craving you end up eating more than you first intended to? When you eat a food you were craving, you often eat to the point of feeling excessively ‘stuffed’? You feel guilty after eating certain foods, but find yourself craving them again soon after. You make excuses in your head about why you should eat something you are craving. You have repeatedly tried to quit eating or setting rules about certain foods, but have been unsuccessful. You often hide your consumption of certain foods from others, despite being aware of the consequences (weight gain, poor health etc.) You feel unable to control your consumption of these foods. If you see yourself in 5 or more of these statements it is likely that you are a food addict. The good news is that it hasn’t been entirely your fault. Sure, you made the choices to buy and eat these foods, but when one is fighting against one of the most powerful biochemical processes in your brain, it truly is an uphill battle. The solution lies in not starting the battle in the first place.
Azza Motara
is a registered dietician with special interest in functional medicine and operates in private practice. She has worked in the public, NGO and private sectors for over 12 years. She endeavours to promote the whole food LCHF (low carb healthy fat as she prefers to see it) approach to overall health and wellness, practicing the ancient philosophy of food as medicine. Like most health workers she regularly meets resistance to the LCHF approach, but feels the tide is slowly turning, particularly amongst doctors. "I recall a doctor telling me that bread and grains were a staple for most patients and that removing it was unsustainable. Today, more patients are successfully adopting a real food lifestyle and hence decreasing their need for insulin, diabetic and other drugs." Follow her journey to making real food good facebook.com/ The-Dietician-Mom twitter.com/ thedieticianmom thedieticianmom .wordpress.com
Obesity:
12 | LowcarbDirect Directory - Issue 2 - September 2016
how fares the battle and who needs to lead the charge?
M
y previous article provided an introduction to the cluster of diseases we call the Metabolic Syndrome, which is ‘anchored’ by obesity, especially central or visceral obesity – in other words excess tummy fat. In this article we are going to take a brief look at obesity: just how prevalent is it, and what to do about it? The Global Burden of Diseases Study 2013, published in the prestigious medical journal The Lancet, revealed that the rates of obesity continue to soar worldwide and that the developing world leads the way. The following is a direct quotation from the article: “In 2010, overweight and obesity were estimated to cause 3•4 million deaths, 3•9% of years of life lost, and 3•8% of disability-adjusted life-years (DALYs) worldwide….” The article goes on to say that over 60% of the world’s obese people live in developing countries; that in developed countries more men than women are obese and that in developing countries the reverse is true. In South Africa almost 70% of women and 40% of men are overweight or obese. And the problem does not end with adults. In developed countries, obesity prevalence for boys and girls increased by about 40 % over the past 30 years while in developing counties obesity prevalence in children increased by over 60% during the same period.
Are we at the tipping point or have we gone beyond?
These data are now in the public domain and we can see plenty of reallife evidence to back up the study data when walking around the mall on a Saturday morning. These disturbing facts beg the question: what must we do to stop ourselves from sailing off into a horizon clouded by obesity, diabetes, cardiovascular disease, some cancers and dementia? Time magazine of 23 June 2014 revealed what many scientists have been telling us for some time: it’s not the fat in our diet that’s making us fat and sick – it’s the sugar and other refined carbohydrates that are behind the metabolic dysfunction that drives obesity and the fellow travellers of the metabolic syndrome.
“You can’t outrun a bad diet”
The research is telling those of us who will listen that people are not fat because they eat too much or exercise too little – they eat too much and don’t exercise, because they are fat. The key then is to treat, or better still prevent, insulin resistance – the main driver of the metabolic dysfunction associated with obesity. What we eat and drink holds most of the cards. The fact that you are reading this article probably means that you are interested in the subject under discussion. And so what do you think: should we begin to focus on preventing weight gain as adults, teenagers, children, infants or even before birth? Now, a clue as to who needs to lead the obesity prevention charge may well lie in The Lancet article mentioned earlier in this post: ‘…almost 70% of women…’
Issue 2 - September 2016 - LowcarbDirect Directory | 13 Dr Hill UpForIt (Pty) Ltd
Biography
Dr Peter Hill is a founding partner and the Chief Scientific Officer (CSO) of UpForIt (Pty) Ltd. He earned a doctorate in patient behaviour in Type 2 diabetes mellitus at Rhodes University in South Africa, where he was subsequently appointed to the position of Visiting Fellow. Part of his doctoral studies included undergoing training in chronic disease self-care at the Patient Education Centre at the medical school at Stanford University in the USA. His post-doctoral studies focused on the role of nutrition in the metabolic syndrome, with special emphasis on selfcare, and in 2014 Dr Hill was elected a Member of the American College of Nutrition. Today much of his research and practice remains focused on helping people with metabolic syndrome improve their self-care capabilities as very few people with, or at risk of developing the syndrome, are adequately empowered, i.e. trained, taught and encouraged, to change key healthrelated behaviours.
Mommy-to-be: You can make the difference
“How Early Should Obesity Prevention Start?” is the title of a December 2013 article published in the New England Journal of Medicine. The article maintains that the evidence is clear and sobering: the majority of women of childbearing age are either overweight or obese, i.e. they will have a body mass index (BMI) greater than 25 kg/m2, and it is these women who “are likely to gain excessive weight when they’re pregnant, making it harder for them to return to their pre-pregnancy weight after delivery”. Retaining the excess weight of pregnancy not only puts women at significant risk for obesity related health problems, but also for increased weight at the commencement of future pregnancies. Being overweight or obese during pregnancy not only increases the risk of developing gestational diabetes, but it can also impact negatively on foetal growth and metabolism, which means that babies born to overweight or obese women are themselves at significant risk of becoming overweight or obese children. My thesis is that a mother-to-be is our primary weapon of mass prevention when it comes to If you would like reducing obesity prevalence.
Get help for yourself or become an enabling agent in the fight against obesity and metabolic syndrome
more information on the metabolic syndrome and what to do about it, please feel free to email me at askdrhill@lowcarbdirect.net
UpForIt has launched an online health coach training programme and if you are interested in being trained as a health coach (or even if already coaching and would like support) or if you would like to be coached by a trained health coach, please email me at: askdrhill@lowcarbdirect.net or visit www.upforit.co.za
14 | LowcarbDirect Directory - Issue 2 - September 2016
Low Carb
Success stories By Esther Moller
Jenny Butler Start weight: approx. 78 kg | Current weight: 55 kg Prof Noakes is my hero! I started by "trying" this way of eating in February 2014, after my daughter showed me a video by Prof Tim Noakes. As I said to my husband, "what do I have to lose?" Haha, famous last words! People started noticing my weight loss soon after, before I even did. And the kilos just kept dropping until I stabilised at about 55 kg. Besides the improvement in my self-image, some of the great benefits of Banting were that I don't suffer from IBS any more (and terrible bouts of diarrhoea that kept me from even leaving the house), no more snoring or apnoea, no outbreaks of boils any more, no headaches, and much clearer sinuses. I keep thinking this is a MIRACLE - that at my age (66 years) I escaped my inherited genes (I looked just like my mother and grandmother before I lost the weight), and I'm once again a size 32 (pre-babies size!) Hearn Family Start weight: 648 kg | Current weight: 470 kg LCHF has saved our family Our family’s struggle with weight is a long and complicated battle. I’ve always been the fat little girl in the family. My parents took me to a doctor around the age of 10 as they were worried about my weight and that’s when my first diet started. Mom was always strict and wanted the best for me, so I ate what she gave me and what the doctor said. Read full story here >>
Carl Woerner Start weight: 130 kg | Current weight: 70 kg Low carb forever baby! About 18 months ago I had pre diabetes, high blood pressure, fatty liver, plantar fasciitis, and could hardly function at my job. I had constant acid reflux and lived on antacids. Today I take no medications and have a cardiac calcium score of zero artery blockages. I cannot begin to tell you how this lifestyle changed my life.
Helena Phelan Start weight: 68 kg Current weight: 54.8 kg Devine fat I was always fit and healthy but over the last 10 years my weight kept going up and up. I did everything full on from diet to exercise, paid personal trainers and starved. I only ever managed to lose 3 kg, but it always crept on again. I heard about the low carb healthy fat diet, but I couldn't get this thought process into my head as it is against everything I have ever been taught about a healthy diet. !
Read full stories and more here >>
1
lucky person will win the value of the course in ingredients Banting Cooking Demo Course Want to try Banting, but don't know where to start? Is your knowledge of Banting recipes limited to Bulletproof Coffee? • Learn about portion control and how to stay in ketosis by balancing your protein, fat and carbohydrate intake. • Learn how to draw up your menu and what ingredients to keep in your pantry. • Learn how to prepare delicious banting meals, make muesli, rusks and other snacks. Join us for a LIVE COOKING DEMO with tastings in our home kitchen. We will show you how to make a starter, main meal and dessert.
Date: Saturday, 17 Sept. 2016 Time: 10:00 - 13:00 Venue: 16 Oost Road, 0157 Centurion, South Africa (Located 16kms from Fourways and Centurion, near Copperleaf Golf Estate) Cost: R500 per person Donovan is a Certified Banting Coach, and has lost 30kgs so far while Banting
Contact Donovan on Cell: 076 817 7973 or thebantingbutterfly@gmail.com www.thebantingbutterfly.com Book now to avoid disappointment
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16 | LowcarbDirect Directory - Issue 2 - September 2016
By John Mason, from Ketogenic Generation
How
Quantum training helps you combat inflammation
P
eptides are made up of amino acids, like protein, but are usually made up of fewer amino acids than proteins. For our purposes, peptides control and influence how our bodies react to diet and physical exercise. There is a growing market in the fitness and bodybuilding communities for exogenous peptides, but I am writing about the effect of particular peptides produced by the body that can be either inflammatory or anti-inflammatory, namely cytokines and myokines. Excess cytokine activity to combat acute inflammation, if left unchecked, can lead to chronic inflammation. Unlike acute inflammation, chronic inflammation is closely associated with allergies, atherosclerosis, cancer, arthritis, and Alzheimer’s disease, as well as autoimmune diseases. A way to prevent such chronic inflammation is to increase the activity of the anti-inflammatory cytokines, known as myokines, as well as stimulating fat loss and muscle gain. And here's where exercise comes in. According to Doug McGuff “accumulating data shows that myokines play an important role in restoring a healthy cellular environment,
reducing low-grade inflammation and thereby preventing metabolic related diseases like insulin resistance and cancer”. All muscle fibre types (slow, intermediate and fast twitch, for simplicity) release different myokines. Therefore all types of exercise will play a role in releasing beneficial myokines. However, Quantum Training, involving high intensity strength and interval training, guarantees that all muscle fibres are engaged 'in sequence' - slow to fatigue, then intermediate to fatigue, and then fast twitch to fatigue (orderly recruitment), thus obtaining the John Mason & Zoe Melvin are benefits of a whole nutrition and fitness coaches range of anti-inflamfrom Nottingham, Mansfield; matory myokines. Woodhouse and started Ketogenic Generation at For more informawww.ketogenicgeneration.co.uk tion or guidance on where they advise clients on Quantum Training, nutrition and fitness training contact John through a ketogenic lifestyle. Mason
How
correcting a traditional diet
By Yael Finkel
impacts health and sport performance
M
y husband and I have always led an active lifestyle. It has always been important for us to eat healthily, exercise regularly and have our kids do the same. Unfortunately for me, things weren’t always so easy. By following the traditional dogma of a high carb, low fat way of eating it led to health complications which left me feeling lethargic and continuously “out of sorts”. During this struggle, I started looking for answers. Three years ago, whilst competing in the lady’s cycling category, I discovered the work of Steve Phinney, Jeff Volek and Eric Westman, much the same way Professor Tim Noakes has also publicly accounted. I started educating myself, read their books and obsessively delved into the "Science of Nutritional Ketosis" and its many benefits. These benefits include Improved Sport & Endurance, Improved Health and Weight Loss. The more I learned, the more it became apparent to me that many of the problems I had been experiencing were directly related to my diet. The same diet that had been recommended for years by nutritionists and doctors - the “LOW FAT, HIGH CARB” diet.
Issue 2 - September 2016 - LowcarbDirect Directory | 17
My health and weight were deteriorating despite my training and clean eating
D
uring my 10 years of diligently having my annual full blood panel done, I noticed that my HbA1c (three month blood glucose average) had been rising year after year, and it was now at a point where I was pre diabetic. My weight had also steadily increased despite the 15 hours of weekly training and clean eating I was doing. The more I delved, the more I knew that something wasn’t right. It was impossible to have such bad markers when I was doing everything I was supposed to do. After months and months of research, all the articles, blogs, books and literature were pointing in the same direction. My so called “clean” diet was the very reason for my bad markers. I knew that if I wanted to see improvement I had to drastically change the way I was eating. The magic of burning fat This is when I embarked on my own personal journey and figured out very quickly that my body (like so many others) functioned After several months optimally as a fat burning of feeling great, I wanted machine (Ketogenic). I to check my bloodwork immediately started my Ketogenic lifestyle again. I could feel that and this is where the I was on the right track magic happened! but I needed to know for Not only did I start sure. When I received feeling better, but I the results, I couldn’t had more energy than believe my eyes; my HbA1c ever before. My weight started to stabilize, my had dropped to normal cravings went away and I levels. I was no longer pre hardly felt hungry. diabetic! The relief that I As time went on, other felt at that moment was health markers continued to immeasurable! improve, such as my asthma, acne and inflammatory conditions. It has now been three years of following the ADAPT lifestyle, and I have never felt better! I continue to check my bloodwork and my markers continue to be stable. During the above quest, I was lucky enough to meet Dr. Westman in person. A brilliant man who changed my life! Not only was I privileged to work with him one on one, but Doc Westman and our family developed a strong bond and a close friendship. After many discussions and long nights chatting about this lifestyle with Dr. Westman, my husband and I knew that we wanted to be involved. We also wanted to educate as many people as we could. We also wanted to be a part of this revolution and we wanted to take as many people as we could with us. This is when together with Dr. Westman, “Adapt Your Life” was born.
adapt
"The science" Dr Eric Westman
T
he cornerstone behind the ADAPT program and nutritional products begins with the overwhelming science supporting the ADAPT Program. Dr. Eric Westman, Associate Professor of Medicine at Duke University has written over 90 pier reviewed articles, written bestselling books and has treated over 8 000 patients with Obesity, Diabetes, Metabolic Syndrome and other related conditions. He says “The science is overwhelming, more and more evidence showing the benefits of a low sugar, low carbohydrate program continues to support our beliefs”. Dr. Westman has spent the last 20 years developing and refining the ADAPT program. The Nutritional product range is a direct result of this refinement and will continue to evolve." www.adaptyourlife.co.za
18 | LowcarbDirect Directory - Issue 2 - September 2016 | ADVERTORIAL
ADAPT MEAL
5-in-1
The Adapt Meal is great for quite a few reasons. This isn't a simple packaged and processed product.
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r Eric Westman is instrumental in creating all the Adapt Products, so that you can implement them along with Real Food with confidence. Our products are meant to be safe, convenient and comply with a low carb lifestyle. They are not meant to replace real food. He is Co-Founder of Adapt Your Life and Chief Medical Officer and Co-Founder of Heal Clinics. He is also the associate Professor of Medicine at Duke University Health System and Director of the Duke Lifestyle Medical Clinic; currently the Chairman of the Board of the Obesity Medicine Association (formerly the American Society of Bariatric Physicians) and a Fellow of the Obesity Society and the Society of General Internal Medicine. www.adaptyourlife.com
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Issue 2 - September 2016 - LowcarbDirect Directory | 19
Crumbing for Fish or Chicken Ingredients
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20 | LowcarbDirect Directory - Issue 2 - September 2016
AFTER
By Judy Barnes Baker, www.carbwarscookbooks.com
POTATOES
Close your eyes and tell me what you see when I say comfort food. Did you see potatoes? Chances are they were mashed with a pool of butter or gravy on top. Or perhaps the spuds in your mind’s eye were deep-fried, crispy and brown, and cozied up to a little paper cup of ketchup.
T
he USDA reported that potatoes are the most commonly eaten vegetable in America. Tomatoes, another member of the nightshade family, came in a distant second. Our rocky love affair with potatoes started a long time ago (7,000 years at least) in the rugged Andes mountains of South America where the soil was poor and thin and the climate was harsh. The indigenous people had already domesticated the potato when Francisco Pizarro and his band landed in Peru in 1532. The Spanish Conquistadors took a few of the tenacious tubers back home to Europe with them, probably ones left over from their own provisions for the voyage. The new food, reportedly called the devil’s root, by the clergy, was viewed with fear and revulsion at first, but was eventually planted on a massive scale that fueled a population boom among the poor. It became a staple food, especially in Ireland, where roughly 40 percent of the population ate no other solid food. (The combination of potatoes and milk are capable of sustaining life.)
Since all Europe’s potatoes were grown from pieces of the original tubers, not seeds, they were all clones, making them the world’s first mono-crop. The dangers of planting thousands of acres of identical plants did not become apparent until the great famine of 1845 to 1852. Their lack of diversity made them an easy target for disease. A million Irish people starved to death and two million more emigrated to America due to the potato blight. Wild potatoes contain solanine and tomatine, toxic compounds whose purpose is to defend the plants against attacks from their enemies, such as fungi, bacteria, and humans. (To this day, we are told to avoid eating any part of a potato that has turned green.) Defensive plant chemicals such as these can often be neutralized by cooking,
www.public-domain-image.com
but heat has no effect on solanine and tomatine. Wild guanaco and vicuña (relatives of the llama), who share the potato’s natural habitat, lick clay before eating poisonous plants to absorb the toxins. Native people mimicked the animals’ behavior by dipping potatoes in a sauce made of clay mixed with water. Over time, they domesticated potatoes to be less-toxic, but some poisonous varieties continue to be grown, because they are more resistant to frost. Clay dust is still sold in Peruvian and Bolivian markets to accompany them.
We get most of our 50+ pounds of potatoes per person per year as french fries, fried at high temperatures in polyunsaturated oil (PUFAs), the most fragile and easily oxidized kind of fat. McDonald’s used almost pure beef fat for their fries until 1990, when fear of saturated fat led them to switch to hydrogenated trans fats. Oops. When trans fats proved to be much worse, rather than going back to natural, saturated fat, they opted for a frying medium made mostly of PUFAs. Their current label lists canola, corn, soybean, and hydrogenated soybean oils with TBHQ and citric acid as preservatives and dimethylpolysiloxane to reduce splattering and make clean up easier. In addition to potatoes, the actual fries contain canola and hydrogenated soybean oil, natural beef flavor (derived from wheat and milk), citric acid (a preservative), dextrose (i.e., sugar), sodium acid pyrophosphate (to maintain color), and salt. Vats of unstable fats kept at high temperatures, often for days at a time, can react with everything they contact, producing an unknown and unknowable slurry of potentially toxic new chemicals. The food industry went, as Nina Teicholz says, from the fat to the fire. Although McDonald’s recently announced some improvements to their menu, the fries and frying oil have not changed. When we place an order for a burger and fries, perhaps the server should ask, Want clay with that?
If not potatoes, what?
E
liminating potatoes leaves a big hole on our plates. What can we eat instead? Quite a lot, actually. And you may be surprised to find that they are better than the high-carb potatoes they replace. On the next page is one of my favorite alternatives for french fries and I’ve listed some of the most popular potato substitutes from my books and blog at the end of this article. You can also find many more online. Read more links www.carbwarscookbooks.com A list of some of the most popular potato subs from my books and blog
Nourished is available in print or e-book format www.amazon.com
Notes on fat
All fats contain a combination of saturated, monounsaturated, and polyunsaturated fatty acids. Beef and lamb tallow, cocoa butter, and palm kernel oil are the most saturated and therefore the most stable to use for frying. Coconut oil is the most saturated fat of all, but some brands list a smoke point of 350º F and set a limit of medium-high heat. Monounsaturated fats, like lard, schmaltz (poultry fat), avocado oil, and olive oil are next. Olive oil is mostly monounsaturated. Virgin or light olive oil can tolerate more heat without breaking down, but it will have lost some of its health benefits. Extra-virgin olive oil is best reserved to use raw on salads. Don’t throw away the most flavorful and healthful part of your food! You can purchase good fat, but why buy it if you can get it for free? When you cook good quality meat or poultry, strain the pan drippings into a container. Chill them so the solid fat rises to the top and can be lifted off. Refrigerate and use for frying, baking, and making salad dressings and sauces.
22 | LowcarbDirect Directory - Issue 2 - September 2016
LCHF
S
Waar begin ek?
o, jy het nou hierdie punt bereik wat jy besef jy wil lekker vet varktjoppie, graag die LCHF leefstyl probeer. Daar is baie vorms avokado, neute en Deur Madele Burger van hierdie leefstyl, soos Banting, Ketogenies, ‘Zero groente. Slaai. Carb’, diabeties, glutenvry, suikervry, Paleo, elkeen met Maak jou kosse eenvoudig. Moenie dit ingewikkeld maak sy eie interpretasie. Ekself volg die ‘Banting dieet’ soos nie. Moenie heeltyd plaasvervangers soek vir dit wat jy nie beskryf deur Prof Tim Noakes in sy boek, The Real Meal meer mag eet nie, dink nuut! Dink in terme van dit wat Revolution, en ek skryf oor my eie interpretasie jy mág eet. Geniet elke happie wat jy eet voluit. daarvan en wat vir my werk. Verhoog jou vetinname en eet groente by Die verandering na ‘n LCHF leefstyl elke ete. Ek sal nog meer oor verhoogde vra ‘n kopskuif, ‘n totale ommeswaai Die verandering vetinname skryf in die toekoms. van dit wat jy vir soveel jare oor dieet Eet wanneer jy honger is, nie wanna ‘n LCHF leefstyl geleer het. neer die horlosie sê nie. vra ‘n kopskuif, ‘n As eerste stap beveel ek aan dat jy Sluit aan by ‘n faceboekgroep vir totale ommeswaai van Prof Noakes se boek vinnig deurlees LCHF en geniet die ondersteuning wat dit wat jy vir soveel sodat jy die konsep kan verstaan en jy daar kan kry. die reëls kan leer ken. Sodoende weet jare oor dieet Leer ken die drie lyste kosse: Groen, jy waaroor dit gaan en hoekom dit werk Oranje en Rooi. Van die groen lys mag geleer het. en word jy nie maklik verwar deur enige jy eet soveel jy benodig, glad nie van die opmerkings wat jy van oningeligdes kry nie. rooi lys nie en van die oranje in beperkte Maar wat eet ek as ek begin met LCHF? Ek mag hoeveelhede. dan omtrent NIKS MEER eet nie! Ja, dis hoe dit voel, want Eet regte kos wat jy self maak. Vermy verwerkte kosse jy kyk vas teen die aartappels en die rys en die brood wat wat jy in boksies koop. jy nie meer mag eet nie. Daar is omtrent meel in elke liewe Lees soveel hieroor as wat jy enigsins kan. Boeke wat ek dis wat jy maak, so hoe nou gemaak? Gelukkig is daar kan aanbeveel, is Nina Teicholtz se The big, fat surprise soveel kosse wat jy nou MAG eet wat voorheen taboe was. en natuurlik my eie Toortsie se Bantingboerekosboek. Lekker kos. Kos waarvoor jy altyd lus was. Groetnis Sny onmiddelik alle grane, meel, suiker, stysel uit. Dink Madelé Burger, oftewel, aan eiers, kaas, vleis met vet aan, hoender met die vel, ‘n
LEES MEER
Toortsie
facebook.com/bantingboerekos Persverklaring oor LCHF Resepteboek – Jan Greyling
Toortsie Bestel jou kopie vandag nog - English version out now!
ORDER NOW
Issue 2 - September 2016 - LowcarbDirect Directory | 23
Beesvleisroerbraai Bestanddele • 500 g beesvleisrepies • 50 g botter • 2 uie, in skywe gesny • 500 g bevrore roerbraaigroente van jou keuse • Geurmiddels soos verkies, soos sout peper en ander • 250 ml room
English recipe
Metode
Gebruik die beste gehalte beesvleis. Swakker beesvleis sal taai wees. Die Beesvleisrepies en groente moet heeltemal ontdooi wees. Smelt botter in ‘n groot pan. Braai die uie en beesvleisrepies vinnig in die botter. Moenie dit te gaar maak nie. Voeg die roerbraaigroente by en roerbraai vinnig. Geur soos verkies en gooi room oor. Bedien dadelik.
Fried artichoke hearts (continued from page 21) French fries are the most popular side dish in America. They were probably the first solid food you ate as a baby, especially if you were born after the fast food explosion that started in the ‘50s when a burger and fries became the iconic American food for our newly mobile society. (The Merriam-Webster dictionary included the term, fast food for the first time in 1951) After reading The Big, Fat Surprise, I swore off fried foods, except the ones I cook myself. Even under the best of circumstances, frying is not the most healthful way of cooking, but if you use fresh, heat-stable fat, it can be done more safely for an occasional indulgence.
Ingredients
• 12 fresh baby artichokes or about 14 ounces of prepared artichoke hearts from a jar • (2 tablespoons lemon juice and a bowl of water if using fresh artichokes) • High heat oil or fat for deep frying • Salt
Note
To make with fresh baby artichokes Wash and cut off the stems from fresh baby artichokes. Cut off and discard the top third of each artichoke. Peel away the green outer leaves until only a yellowcolored cone remains. Trim the remaining leaves with kitchen shears to remove any tough tips or thorns. Drop the fresh artichokes into a bowl of water with two tablespoons of lemon juice to prevent browning. To make with artichoke hearts from a jar (This is by far the easiest way!) Drain artichoke hearts and trim away any tough outer leaves or leaf tips if necessary.
Directions
Cut fresh or prepared artichoke hearts vertically into eight narrow wedges. The jarred ones may be available already quartered so you only need one additional cut per piece. You want narrow wedges with the leaves intact so they will fan out and crisp up. Drain and gently blot them between paper towels to get out as much of the liquid as you can, so they won’t splatter. Prepared artichokes will be soggier than fresh, so upend them on paper towels and let them air dry for several hours or overnight. Heat the fat to 360º F and fry the artichokes in several batches until brown and crisp. Dip out with a spider or slotted spoon and drain on paper towels. Place in a warm oven until all are cooked. Sprinkle with salt and serve hot. Servings: about 3 (I really don’t know how to figure serving sizes for something this good–we just eat them till they’re gone!) Nutrition Data per serving of about 32 pieces (each whole heart makes 8 pieces) Calories: 35; Fat: 2g; Protein: 2.4g; Total Carbs: 6g; Fiber: 3g; Net Carbs: 3g Fat content of drained artichokes is estimated.
24 | LowcarbDirect Directory - Issue 2 - September 2016 | ADVERTORIAL
The Effects of
Carbs and Sugar By Elain Steinberg
on Gut Microbes
O
ur digestive systems, with healthy microbia, are designed to have a symbiotic relationship with the food we eat. After years of eating food products manufactured in factories or genetically modified, the digestive system no longer recognises what passes through the colon as a food source. Is our average western diet the culprit? Modern humans on an average western diet of “health foods” including cereals, grains, sugar, low fat, low sugar health drinks with sugar substitutes, fizzy drinks, flavoured waters, and loads of fruit are often walking around with digestive issues. This is expressed as pain, with food matter fermenting, flatulence, bloating, inflammation, indigestion, reflux and extreme discomfort. Antacids are a regular addition to a family’s grocery lists and really do little to nothing to calm people’s tummies. People no longer have a wholesome relationship with their bodies either as they do not recognise that certain habitual well-advertised products passed off as food, cause this immense discomfort, often resulting in cancers, other diseases or even simply a fundamental lack of energy and ‘life-force’.
Back to basics If we go back to basic foods as were creatively bred over centuries, then our digestive systems have no problems digesting and our microbia remain healthy, balanced and efficient, and as a result we remain painless. By starting a LCHF eating plan we aim to restore our microbia back to their efficient way of working. By eliminating sugar and grains, seed oils and legumes we start and maintain this process. Unfortunately most low carbers do go through a period of ‘carb withdrawal flu’ in which the symptoms can range from headaches to migraines, sinus, post nasal drips, sore throats and bronchitis through to pneumonia. The second these symptoms pass, health, vitality and energy is restored, telling you that LCHF eating really does start healing your entire body. The longer you continue eating real healthy foods the longer you feel fantastic, as the accumulated weight melts off over-weight bodies, acne clears, digestive problems all but disappear and sinus and postnasal drips and bronchitis end.
T
he human gut contains 100 trillion bacteria, or 10 times as many bacteria as cells in the human body. These microbes, or gut flora, influence health in many ways, from helping to extract energy/nourishment from food to building the body's immune system, to protecting against infection from harmful, disease-causing bacteria. Are you already experiencing some signs that your intestinal bacterial content is being out of balance? Such as: • Gas, bloating, acid reflux and indigestion • Constipation and/or diarrhoea • Crohn’s disease, intestinal, celiac and IBS • Skin problems, itchiness, dryness acne and wrinkles • Autism, epilepsy, ADHD and Tourette’s syndrome • Headaches and migraines, loss of memory and lack of focus • Urinary tract infections • Trouble sleeping, fatigue, frustration, depression, anxiety and panic attacks • An inability to lose weight • Sugar cravings, especially for heavily refined carbs
Proactive measures Modern urban man is of course prone to the ‘outside’ influences and it is almost certain that your gut flora balance is suffering, and will continue to suffer, unless you do something to proactively to correct it on a daily basis. Solutions4 Probiotic is a consortium of diverse microbes that will balance your gut biome together with a low carb way of eating. It kick-starts a healthy balance and keeps your gut microbes healthy, even when eating food that contains pesticides, fungicides, herbicides and insecticides. To order: Elain Steinberg, Cell: 082 888 0652 or mail elain@tiscali.co.za
Your one-stop low-carb shop on the North Coast! Gluten-free, Wheat-free, Sugar-free, Diabetic-friendly and Low-carb goodness for the whole family
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26 | LowcarbDirect Directory
Low Carb Toolkit
Low Carb Book Bin The Low Carb Creed A long-awaited new book by Sally-Ann Creed, co-author of “The Real Meal Revolution”, as well as Merle Westcott and Janita Bold. Here are a few things you can expect from the book: • New updated food lists • Affordable delicious recipes • More detailed explanation about LCHF • Simple meal plans • Cooking techniques Pre-order for R350 (excl. courier cost) directly from the authors at Email: kznadmin@bantingbuddies.com
Tasty WasteNOTS introduces a new era in cooking where everything is used and nothing gets wasted. By Sally-Ann Creed & Jason Whitehead Pre-order your copy now Understanding LCHF “Why do we get fat and what can we do about it?” By Martina Johansson (Published in 2016 by Struik Lifestyle) Book review: Nicky Perks Buy now
Low carb
Self Study Tim Noakes HPCSA deposition
Many thanks go to the Noakes Foundation and photographer Glen Thomas, for the footage from the hearing made available in short video clips - absolutely free of charge
Introduction Part 1: My motivation for choosing this journey Part 2: Hyperinsulinaemia & Disseminated Arterial Disease Part 3: My ‘Damascus moment' Part 4: Ketones Part 5: The ketone concept Part 6: Insulin Resistance Part 7: The importance of understanding the evolution of the human diet Part 8: Where do humans come from? Part 9: The introduction of Agriculture, & how maize became the South African food staple Part 10: Genetic Adaption Part 11: The relationship between diet & coronary heart disease Part 12: What are Association Studies? Part 13: Diet-heart model of Coronary Atherosclerosis Part 14: The relationship between fat and cholesterol Part 15: The Lyon Diet Heart StudyPart Part 16: The 1977 United States Department of Agriculture Food Pyramid Part 17: The Food Pyramid part 2 Part 18: The Physiology of Taste For more future episodes visit here or follow Glen Thomas on his YouTube Channel CAPE TOWN LIVE
Low carb
cooking Stuart Dawes
PLAY
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Low Carb
Social Media Groups Low Carb Healthy Fat (LCHF Lifestyle) Founder Stuart Dawes
Please note that this group is dedicated to assisting members who have chosen to follow the Low Carb Healthy Fat (LCHF) lifestyle, to achieve optimal health by following LCHF principles, and by making the best food choices possible.
Keto Saved Me Group Founder Jamie Moskowitz
The group was started as a way to allow people to come together and discuss, ask questions, seek advice, or learn about all things Keto. Keto Saved Me is about saving lives, one at a time.
Issue 2 - September 2016 - LowcarbDirect Directory | 27
Sauerkraut & its benefits By Merle Westcott
As a Banting Buddies coach, I often recommend that my clients take a good probiotic to help repair the beneficial bacteria in their gut, which can have a very positive effect on health and weight loss. However, long before we could buy probiotics, people were reaping the benefits of a microbe rich diet by eating fermented foods. Sauerkraut is one such food that is packed with beneficial microorganisms. Making your own fermented food is very satisfying and not at all difficult. To make a batch of sauerkraut you need a nice big head of cabbage, finely shredded ( just reserve one leaf), 15ml of fine pink Himalayan salt and a glass jar with a lid. Place your shredded cabbage and salt into a bowl, massage and pound the cabbage until it starts to break down and produce liquid in the bowl. You can stir in 5ml of chilli flakes, dill or caraway seed to your sauerkraut for extra flavour. Once this is done pack your cabbage into the glass jar and pour over all the liquid. From the remaining leaf cut a circle of cabbage to cover the contents of your jar. Now screw on the lid, your sauerkraut should take 4 – 5 weeks to ferment, for the first week burp your bottle daily.
5 tips to be successful on LCHF LOW CARB HEALTHY LIVING: HELPFUL TIPS
1
Get over your fat phobia Fat is essential to our bodies and our brains. It helps us to feel satiated and energised. Choose healthy natural fats and stay away from margarines, canola/sunflower oils and shortenings – they are poison.
2
Don’t be shy to ask for what you want If you don’t ask, you don’t get. When eating out in restaurants request low carb vegetables/salad instead of the usual “chips, rice or baked potato.” Even if it is not on the menu, most restaurants are willing to oblige.
3
Focus on the best quality you can afford When buying food opt for free-range, grass-fed and organic as far as your budget will allow. This way you will avoid the pesticides, antibiotics and hormones that aren’t good for your health.
4
Think “lifestyle” instead of “quick-fix” LCHF is healthy, easy, nutritious, satiating and delicious. It is what your body has been designed to eat. Be patient, be consistent and you will reach and maintain your health and weight loss goals.
5
Plan and prepare Keep your fridge well stocked and cook in advance and freeze. Have pantry snacks on hand such as nuts, biltong, tins of tuna, salmon and pilchards – no junk! Cook a little extra at supper to have as lunch the next day. This article is contributed by the experienced coaches at Banting Buddies. Visit their website to find a coach near you. By Nicky Perks
www.bantingbuddies.com
28 | LowcarbDirect Directory
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Issue 2 - September 2016 - LowcarbDirect Directory | 29
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