Lowcarb direct directory issue 3

issue 3 - October 2016

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Can

Coconut ketones

Alzheimer’s? prevent & treat

10

Ways to

reduce stress

6 pages: Low Carb

Pizza & Pasta

Mouthwatering recipes

Tim Noakes A Modern day Moses

Insulin Resistance: where it all begins to go wrong by Dr Peter Hill

your complete low carb guide

&P

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.

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THE TEAM

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Editor

Esther Möller Designer

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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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Web support

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Contents

Tim Page

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LOWCARBDIRECT

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3 Editor’s Note 4 Low Carb Snippets - News & Events

6 Low Carb Pioneer - Prof Tim Noakes

DISCLAIMER

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 medical specialist, nutritional advisor or fitness consultant for your individual needs. Please read the full Low Carb Direct Terms & Conditions and Privacy Statement

8 Low Carb Entrepreneur - Ashleigh Tutt: BizziB 10 Insulin Resistance: Where it all begins to go wrong - By Dr Peter Hill

12 Dietary management of insulin resistance - By Catriona Walsh

14 Low Carb Success Stories 16 Fit Families have more fun together - Sharon Jessop 20 Can coconut ketones prevent & treat Alzheimer's? – By Judy Baker

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24 Banting is nie 'n hoë proteïen dieet nie - Deur Madele Burger 26 Low Carb Pizza & Pasta Recipes

32 When what you eat is just not enough to lose weight - By Nicky Perks 34 Low Carb Toolkit 35 Low Carb Classifieds

Issue 3 - October 2016 - LowcarbDirect Directory | 3

Editor's Note

L

A Gentle breeze of change is starting to blow

ate 2014 when I first heard of something called banting, I was completely clueless regarding nutrition. I was confident in us eating quite healthy – I mean whole-wheat breads, brown rice and pastas, homecooked meals, low fat dairy, margarine and seed oils. Not too much fast food or soda drinks –better than most households I would say!

But then people started talking about a man called Tim Noakes – some professor in sport science from Cape Town – and his very controversial advice on eating fat. At first I didn’t take much notice; nutrition surely wasn’t one of my fields of interest, although I was morbidly obese for most part of my life. I inherited my grandmother’s genes. I was named after her – looked like her! It’s my fate and I accepted it long since.

But something triggered my inquisitive nature. What if what Tim Noakes is proclaiming is true? What if conventional advice is wrong? What if…?

Nearly 2 years passed since then. Three of us are now close to 100 kg lighter.

Most of my extended family are now all convicted low carbers. Friends and strangers alike want to know: How? Prof Tim Noakes: You contributed to the biggest accomplishment I could ever dream for. Thank you for not turning a blind eye when you stumbled on the truth, regardless of the ridicule and persecution you knew would follow.

Your legacy is changing nations – your dream is coming true. #ImWithTim

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

CONTRIBUTORS

Many thanks to our panel of experts: NUTRITION Catriona Walsh, a conventionally trained paediatrician who lives a low carb lifestyle since 2010 and realised that conventional drug treatment seldom cures chronic ill health 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 Sharon Jessop, Director of Boot Camp Academy, is a fitness trainer and wellness expert living “la vida low carb”!

LIFESTYLE Nicky Perks, Training and Development specialist and owner of Banting Buddies Contributors welcome Would you love to contribute? Send an email to esther@lowcarbdirect.net

OPEN INVITATION

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Our readers are invited to interact with us: Please share your stories, experiences, favourite low carb heroes, recipes, books, authors, bloggers, events, and anything else promoting the low carb lifestyle.

Visit our website & Facebook page for more information.

Write an 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

In the News

Upcoming

events Low Carb Kansas City

Noakes hearing resumes :

“Nutrition Trial Of The 21st century.”

T

he Health Professions Council of SA’s (HPCSA) cross-examination on the evidence delivered

by Prof Tim Noakes in February 2016 is set to resume on October, 17 in Cape Town. Two high profile international experts on LCHF are flying in for this event to give expert witness and support to Noakes.

Dr Zoë Harcombe, a British public health nutritionist and Nina Teicholz, an US science journalist, will join Tim Noakes and his heavy calibre legal team in their fight for the truth to prevail.

Read more on this excellent article by Marika Sboros, seasoned low carb journalist at Foodmet.net. Marika Sboros will be tweeting live from the trial – follow her on Twitter.

Another doctor silenced down under

Dr Gary Fettke, popular Tasmanian orthopaedic surgeon has been silenced in early August by the Australian Health Practitioner Registration Agency from giving nutrition advice to his patients. He was warned to not use any platform to advocate nutrition advice. He advocated a low carb healthy fat approach to diet to combat diabetes and ill-health for more than 10 years already, saving many lives and limbs in the process. Due to this gag order, his wife, Belinda Fettke took over all their social media and online platforms. A massive outpour of support followed from across the globe. To read more follow this article.

Meanwhile Pete Evans, Paleo chef and international author from Australia, who openly supported Dr Gary Fettke, coached one of three candidates in a public show down between 3 different diets in an attempt to reverse Type 2 diabetes. Read more on the outcome of this challenge here.

Dr Gary Fettke

Keynote speakers; Dr Eric Westman, Dr Adam Nally, Dr Tracey King, author and speaker, Jimmy Moore plus local experts from the Kansas City area in the medical and fitness world.

DATE AND TIME Fri, September 30, 2016 (9:00 AM – 7:00 PM) LOCATION Ritz Charles 9000 West 137th Street Overland Park, KS, United States BOOK NOW

Banting Market Pretoria

Be adventurous and do the park run at 8:00 (you can walk if you want to!) ... a good way to start your banting shopping for the month.

DATE AND TIME Sa, October 01, 2016 (9:00–13:00) LOCATION Pretoria National Botanical Garden 2 Cussonia Ave, Brummeria, Pretoria, 0001, South Africa FOLLOW

KetoGains Las Vegas Seminar

Featured presentations: Robb Wolf, Peter Defty, Jacob Wilson & Ryan Lowery, Shawn Wells, Craig Preisendorf, Luis Villasenor & Tyler Cartwright, Michael Trinchitella and many more.

DATE AND TIME 8 October - 10 October LOCATION The Palace Station Hotel & Casino 2411 W Sahara Ave, Las Vegas, NV 89102 BOOK NOW | MORE INFO

6 | LowcarbDirect Directory - Issue 3 - October 2016

A modern-day

Moses

in the nutritional desert

P

rof Tim Noakes, internationally well-known South African scientist and emeritus professor in Exercise Science and Sports Medicine at the University of Cape Town, needs no introduction to the low carb community. Most of his academic career was spent on research and teaching on the topic of exercise and diet. He had an ongoing quest for research to improve sport performance and coaching of professional athletes of all disciplines.

Up to date he has published more than 750 scientific books and articles and is rated an A1 scientist by the National Research Foundation of South Africa. Earlier in September this rating was once again renewed in recognition of his outstanding scientific contributions and international standing over the preceding 5 year period.

Personal experience outweighs conventional wisdom

By Esther Moller

Timothy Noakes Prof

For him, being an avid athlete with more than 70 marathons and ultra-marathons behind his name, his personal gradual decline in performance and speed, as well as being diagnosed with Type 2 diabetes, made him question everything he knew and taught about sport and nutrition. In his search for answers he stumbled upon research denouncing the international dietary guidelines as fallacy. This triggered him into further searching for the truth and thus more research followed upon the effects of carbohydrates, proteins and fats on mankind.

After applying this newfound wisdom to his personal diet and experiencing the positive effects thereof on his health and performance as runner, he was convinced that a low carb high fat diet is the healthiest option for many. He made it his personal mission to get this message out and reverse the global trend of Type 2 diabetes by founding The Noakes Foundation to act as catalyst for change “to reveal what genuine healthy nutrition looks like and, in doing so, make a difference in the lives of millions of people.”

A Real food revolution in the making

Prof Tim gives a good report on how he got convicted to the low carb lifestyle for good

He co-authored the international best-seller red book, Real Meal Revolution, in which the low carbohydrate healthy fat way of eating was described as banting and soon also became known as the ‘Tim Noakes diet’. Social media caught on with various member groups advocating this lifestyle and guiding members to better health and weight loss according to the guidelines set out in the book. The anecdotes from these groups speak for itself, and thousands of people believe they owe their weight loss, regained

health and new zest for life to Tim Noakes personally, who choose to publicly denounce his previous teachings on a high carb diet, regardless of the possible consequences and harm to his public image.

Banting for Babies – trial of the century

Internationally the South African term banting, named after an English undertaker, William Banting, who lost a substantial amount of weight on a similar lifestyle, was not so well-known at first. This soon changed when Prof Noakes found himself in the midst of a ‘perfect storm in a teacup’ for his tweet to a mother on a general question about weaning babies on a low carb diet. This led to him being reported in February 2014 and charged by the Health Professions Council of SA (HPCSA) with unprofessional conduct “for tweeting ‘unconventional advice’ to a breastfeeding mother: that low-carb, high-fat foods, meat and veg, are good first foods for infant weaning.

That’s the same advice given by the Johannesburg dietitian, Claire Julsing Strydom, who first reported him to the HPCSA. It’s the same advice given by the Association for Dietetics in SA (ADSA), of which Strydom was president when she made the complaint.”

This charge led to The HPCSA hearing against Noakes which has been called the “Nutrition Trial of the Century”, costing both parties millions, with hopefully a verdict being given at last when it resumes once again in October in Cape Town.

Will fairness and truth prevail?

It is close to impossible to predict the outcome of this trial – not because of the evidence delivered by Tim Noakes and his team, which clearly states the scientific proof behind low carb diets - but unfortunately the potential impact on both the credibility, as well as financial implications on ADSA, HPCSA and their sponsors from the processed food industry.

Marika Sboros, a seasoned journalist, well known for her reporting on matters regarding low carb, will once again give live feedback from the trial. Her continuous and well documented report on the trial in various articles can be followed at www.foodmed.net.

Watch a series of YouTube videos on the Tim Noakes HPCSA deposition

T

he Noakes Foundation is a Non-Profit Corporation founded for public benefit which aims to advance medical science’s understanding of the benefits of a low-carb high-fat (LCHF) diet by providing evidence-based information on optimum nutrition that is free from commercial agenda.

New Sugar Barometer proposed: The

Eat Better South Africa programme initiated by The Noakes Foundation to inspire and educate communities to eat healthier proposes a new Sugar Barometer TM on all food and beverage along with or instead of beverage taxation.

The Foundation “realized that it’s not the cost of sugar that’s the problem, the real issue boils down to the fact that most people are unaware of the hidden sugar contents in food and are still unsure of how to read food labels. This lead us to ask the question of how we can educate all South Africans, most importantly the poorest and youngest, about the dangers of too much hidden sugar in the diet.”

The Sugar Barometer ™ is a simple label that clearly indicates the sugar and carb content of the food item – the purpose is for children and illiterate people to be able to identify the number of teaspoons of sugar a product contains, equipping them to make an educated decision on whether to purchase the item or not.

Read more on how

EAT BETTER SOUTH AFRICA proposes the implementation of this labelling system to empower every South African in their decision to cut back on sugar. www.thenoakesfoundation.org

8 | LowcarbDirect Directory - Issue 3 - October 2016

Ashleigh Tutt

By Esther Möller

Entrepreneur LOW CARB

~ Just an ordinary girl with a

burning passion

T here’s no quick fix for success in the world of busi-

ness. Yes, you do need the right mix of ‘ingredients’ to go into business for yourself, but most of all you need passion and the dire will to succeed – no matter what! If you don’t have the will power to push through, even when the odds are so high against you, the chances of succeeding are slim.

Ashleigh Tutt is one of those entrepreneurs who doesn't only live her dream, but she pushed through all the hardships most entrepreneurs face in the early days. We asked her to share her story with us – one which many entrepreneurs can relate to.

E

am self-taught and watch far too many cooking shows, as well as read, and own far too many cookbooks! I took part in the Coastal Living Bru “So You Think You Can Cook” competition over the Ballito Pro event.

I was approached by customers and clients alike to offer gluten free, sugar free, diabetic friendly products. Based on this request, I went and did a whole lot of research, spoke to experts in these fields and begun producing healthy foods that did not compromise on taste or flavour. It was then that my BizziB Banting Range was launched.

Working from my small kitchen in Westbrook, I would produce, bottle, label and dispatch batches of stock to Gauteng, Cape Town and throughout Natal, as well as sell at various markets. I was extremely frustrated, as there was so much more I wanted to produce, but simply did not have the time or space to do so. My stock sold out almost as quickly as I produced it, so I was doing an imitation of a hamster on a treadmill.

ver since I can remember I have had a passion for cooking, learning most of my skills from my late grandmother. As such, you would always find me cooking or baking up a storm on the weekends, which my Taking the next big step friends absolutely loved. I come from a corThe breakthrough occurred when I finally made porate background far removed from the nerve wracking move into a much needed the food industry, and cooking factory with a shop front. I finally had the I was and baking became my ‘Happy kitchen space to produce in much larger extremely Place’, a place where I could quantities, and together with the most experiment and be creative. frustrated, as there was amazing staff, who are as passionate My son, Cameron, was my so much more I wanted to about the BizziB Banting Brand as I guiney pig – much to the produce, but simply did not am! They do sometimes think that envy of his friends. have the time or space to do I have lost my mind when I come in so. My stock sold out almost and show them a new recipe, which When passion meets inevitably becomes a best seller. an entrepreneurial as quickly as I produced mindset it, so I was doing an After stepping off the corpoimitation of a hamster rate treadmill, and moving to on a treadmill.

Kwa-Zulu Natal (KZN), 4 years ago, that is when BizziB began to take shape. Familiar to local farmer’s market shoppers in KZN, the BizziB range of foods and condiments are firmly entrenched in the pantries of KZN. I have had no formal training so-to-speak, I

T

he best advice I can give anyone is; you need passion, you need to believe in your product, to believe in yourself and go for it! It is a hard and very lonely road, you have to take the good with the bad and when you get knocked down you simply get up, dust yourself off, put a smile on your face and face the day! Another very important part of the journey is to have enough cash flow to see your dream succeed, and a very supportive partner – makes all the difference!

We are constantly evolving, purely due to the economy, customer needs and changing trends. We are looking at opening stores in both Gauteng and Cape Town in the not too distant future. Our new dairy free, egg free range will be launching very soon....... watch this space!

Below: Agnes, Ashleigh, Fikile, Tim (FiancĂŠ) and Sne - these ladies are my family and I am so very proud of each one of them :)

more information Do you want to become a BizziB distributor, wholesaler or agent or purely want to order some of the delicious products? Mail Ashleigh Tutt at: bizzib@mwebbiz.co.za or visit www.bizzib.co.za

10 | LowcarbDirect Directory - Issue 3 - October 2016

Insulin Resistance: where it all begins to go wrong

By Dr Peter Hill from UpforIt (www.upforit.co.za)

I

f you are one of those unfortunate people who happens to have a spare tire for a tummy or if your rearend resembles a large bagel – or both – then there is a good chance that it’s NOT YOUR FAULT! That’s right - being overweight or obese is most often not the result of a lack of willpower and because you eat too much and don’t exercise enough. It is primarily the result of the metabolic dysfunction called ‘insulin resistance’.

Are you always hungry and often too tired to exercise?

which is defined as “ the diminished ability of a given concentration of insulin to exert is normal biological effect”, then you may have higher than normal insulin levels over extended periods of time and, as a result, your cells will have lost some of their sensitivity to insulin.

Foods high in starch and sugar drive insulin levels

Starch and sugar are refined carbohydrates and they drive insulin levels. Bread, pasta, biscuits, cakes, breakfast cereals, sweets and chocolate, sugar sweetened beverages,

Now, you may eat too much (of the wrong foods, especially carbs) and don’t exercise enough, but that’s because you are forced to do so by your underlying insulin resistance. Don’t beat yourself up. You are always hungry and often too tired to exercise because of physiological reasons and not because of psychology. And guess what? If you are an overweight or obese woman then you find yourself in the majority. Almost 70% of all adult females in South Africa are overweight or obese.

The hormone insulin is secreted by your pancreas in response to blood sugar (glucose), which is mainly derived from carbohydrate in your diet. If you are insulin resistant,

Insulin Driving Foods

fruit juice as well as some fruits and vegetables are just some of the products that drive our insulin levels. High levels of insulin means three important things: Fat storage imbalance, hunger and inflammation. That’s right – extended and high levels of insulin means that you are really good at storing fat and conversely, you are probably pretty lousy at burning it.

High levels of insulin means hunger – you are always hungry (especially for carbs) because that’s the only way your body knows to get your high insulin level down (i.e. use up some of the excess insulin), but consume more carbs and then your pancreas secretes even more insulin. Oh dear – the vicious carb-insulin-fat circle raises its ugly fat head once again!

Chronic inflammation which could lead to serious diseases

High levels of insulin lead to chronic inflammation arising from proinflammatory compounds secreted by cells known as macrophages in overexpanded fat cells. This type of harmful inflammation is implicated in serious chronic diseases such as diabetes, heart disease, cancer and dementia.

Getting rid of your ‘Insulin Role’ or ‘Bagel Bum’ can mean much more to you in the long-term than simply being able to fit into a tight pair of jeans.

Put a ‘coach in your pocket’

At UpForIt we realise that losing weight and getting healthy is not easy – just ask anyone who has ever been on a diet!

Would you like to

• be paired with a personal health coach to guide you on your journey?

• become a health coach and generate some extra income while helping others?

• learn more about effecting health-related behavioural change in your existing health coaching practice?

• be able to broaden your client base and reach more people who need your coaching help?

Please email me at askdrhill@lowcarbdirect.net for more information and guidance or visit www.upforit.co.za

12 | LowcarbDirect Directory - Issue 3 - October 2016

Dietary management

I

By Catriona Walsh

of insulin resistance

nsulin resistance is an increasing concern in most of the world. It occurs when cells stop responding properly to the signals from the hormone insulin to increase absorption of glucose, amino acids and fats from the bloodstream. Insulin resistance appears to occur as a result of oxidative stress due to highly unstable molecules, and dysfunctional mitochondria (the powerhouses of our cells), and it is likely that chronic inflammation and stress play key roles in setting up this condition.

Once insulin resistance is established, a diet that is high in carbohydrates has been demonstrated to result in abnormally elevated blood glucose levels and an abnormal pattern of blood lipids. Digestible carbohydrates are one of the three macronutrients in the diet and include sugars and starches. Fibre is an indigestible carbohydrate.

The good news is that we actually have a lot of control over our exposures to inflammatory agents. By very closely monitoring what we deliberately put into our mouths, onto our skins, and by limiting the amount of toxicity we are exposed to in our environments we can come up with a strategy to wrestle back control of our internal milieu.

Which dietary strategies have been shown to be effective in improving insulin sensitivity, managing metabolic syndrome, type 2 diabetes and obesity?

A low carbohydrate high (healthy) fat (LCHF) diet has been shown to have the best success in managing and sometimes even reversing metabolic syndrome, insulin resistance, and related conditions. In particular, variations which focus on real whole foods instead of processed foods, including the paleo and primal diets, and a higher fat Mediterranean diet with nuts and olive oil, have been shown to be very effective. Calorie restriction and intermittent fasting have also been shown to be helpful (although results may vary, especially

in women), and can be combined with a LCHF diet.

Clinical trials indicate that foods high in cholesterol and fats of animal origin, as well as some fats of plant origin such as coconut oil, olive oil, macadamia nut oil, and plant sources of fats such as avocados, nuts and seeds, play an important part in a LCHF diet.

On the other hand some plant based oils called vegetable oils (which include soybean oil, sunflower oil, safflower oil and rapeseed oil) have been shown in trials to reduce LDL and total cholesterol, but actually also reduce life expectancy when used to replace animal fats. These vegetable oils are best avoided.

Are all carbohydrates created equal?

Probably not, at least for most people. However, individual responses to specific foods vary greatly and are multifactorial in origin.

Issue 3 - October 2016 - LowcarbDirect Directory | 13

Are there any patterns of eating which may either worsen or improve insulin resistance?

Generally poorly tolerated high carbohydrate food sources

Healthier carbohydrate food sources which are often better tolerated (but may still cause issues in some insulin resistant people)

Sugars, especially containing fructose, but also lactose and glucose. Sugars are not limited to table sugar and high fructose corn syrup, but also include honey, molasses, maple syrup, agave nectar, evaporated cane sugar, etc.

Fruits have variable tolerability, but some people manage even very sweet tropical fruits, while others may just be able to consume occasional low sugar fruit such as berries, or no fruit at all.

Grains, especially refined, and in particular modern wheat and other gluten containing grains (rye and barley), but also maize, sometimes oats and other cereal grains.

Root vegetables have been part of the human diet for much longer than grains, and may be well tolerated by some.

The squash and pumpkin family often provide a reasonable source of carbohydrates, and may also be well tolerated.

Legumes, particularly processed soy, but also other legumes are Low carbohydrate vegetables like leaves, cruciferous vegetables high in carbohydrates and anti-nutrients. Legumes are encouraged and fruits like bell peppers, avocado and tomatoes are usually very on a Mediterranean style diet. well tolerated and are encouraged, as are nuts and seeds.

Milk. The main sugar source is lactose, which may not be well toler- High fat and fermented sources of dairy, such as ghee, butter, ated by some. cheeses, yogurts and kefir may be better tolerated due to their lower lactose content.

O

ther lifestyle modifications which appear to be beneficial in treating the metabolic syndrome and insulin resistance, and which may both improve quality of life and extend life expectancy, include stress management, exercise, smoking cessation, getting adequate sleep, having good social supports, engaging in play regularly, spending time outdoors in nature, limiting alcohol consumption, and enjoying short periods of unprotected time in the sun without getting sunburnt.

Catriona Walsh - Biography

Catriona Walsh is a conventionally trained paediatrician living in the small state of Northern Ireland in the United Kingdom. She discovered the Paleo diet and low carb living in 2010, following an almost lifelong search for a way to manage her acne. She realised that a nutrient dense paleo diet including organ meats, bone broths, raw fermented foods and foods from the sea, combined with a paleo approach to lifestyle in general, which included exercise, stress management, getting into nature, sun exposure, sleep, play, and socialisation could help improve overall health. She cautiously started to advocate the same diet and lifestyle approaches to a few of her paediatric patients, usually with excellent results.

Her life changed in 2014 when illness resulted in having to take time off work. Her search for answers eventually led to a diagnosis of Ehlers Danlos Syndrome, a rare incurable genetic condition which causes abnormal production of collagen, the most abundant protein in the human body.

Catriona continues to scour the scientific literature for natural ways to improve health, having realised that conventional drug treatment seldom cures chronic ill health. She enjoys reading about diet, the human microbiome, mitochondria and epigenetics. In her spare time she loves hanging out with her family and friends, cooking elaborate meals, and listening to her favourite band, Muse.

Low Carb

Success stories Claire Swainston Harrison Type 1 diabetic I developed gestational diabetes with my first pregnancy at the age of 37 in 2002. When my daughter was 10 months old I was diagnosed with Type 1 diabetes. I was given the usual poor nutritional advice from all the associated diabetic professionals - low fat, high carb. My life journey continued on and off every diet known to man, losing weight for a short period of time, while then picking it all up again and always a bit more and feeling like a failure with uncontrollable sugars.

After another diet failure about 6 years ago I decided I'd had it, no more diets ever again - I would just accept myself as I was and that would be that.

In January 2015 a friend handed me her Real Meal Revolution (RMR) red book, which she had been given as she wasn't interested in it and she knew I loved recipe books. Nearing 50 and with chaotic blood sugars, high blood pressure, aches and pains developing more and more and weight ballooning, I decided to give one last blast with this Banting way of eating. I wanted to get my diabetes and health under control and this way of eating seemed to make sense.

Wow! I felt like I had arrived and it all made sense. I was eating delicious food and not feeling deprived (and I LOVE my food), I was losing weight easily for the first time in my life - after the initial 6 weeks of carb flu I felt marvelous - energetic and awake with glowing skin which people were commenting on. I had my intense sugar cravings under control too. Banting stopped my yo-yoing sugar readings and I could reduce my insulin requirements by two thirds! For the first time as a diabetic I felt in control and empowered. It was simple too!

Through trial and error I have realised after 18 months that being a T1 means Banting at 100% effort every day and Merle Westcott, my Banting Buddies coach, has been my guiding force in 2016. It is the only way of eating to keep sugars stable and low and keep my weight down. My health markers are excellent and I continue to improve my HBA1C. My one frustration currently is trying to find an endocrinologist in Durban who realises the sense of LCHF eating - I need to find the Durban equivalent of Dr Richard K Bernstein, an American endocrinologist who is himself T1 and a low carb proponent.

Reyhana Thumbran - Type 2 diabetic (Banting Buddies coach based in Pretoria) I was generally quite healthy. Apart from that common afternoon slump and an insatiable thirst for water, I thought I was doing okay. The fact that I was morbidly obese was of slight concern. That was, however, easily shrugged off, knowing that come “Monday” I would try to eat healthier. But until then, I would indulge richly in eating just about anything that was easy or convenient.

When “Monday” did come, it was easily dismissed until the following week due to a tough day or not being prepared with the correct healthy foods. “Just one more week” would be the constant battle of conscience…until my body almost lost the battle.

After a week of feeling very dizzy to the point of not being able to walk, I went to bed and slept for almost three days! When I woke from that state, I realized something was very wrong. I was shocked to hear the doctor tell me that my blood sugar had measured at 16.9 mmol.

He diagnosed me with type 2 diabetes and explained all the many tests I would have to undergo. It was horrible. When I read about the effects of the disease I was determined to get rid of it! I frantically searched the internet for “natural” cures, and every road I tried lead to BANTING! So, in spite of my concerns about this “high fat” diet, I finally succumbed and decided to give it a try, feeling like I had no options. With much determination, I adhered strictly to the guidelines. In under two weeks, my blood sugar dropped to 6.8 mmol. In fact, all my blood readings were looking healthier. It was then that I fully embraced the LCHF lifestyle.

Today, it’s been just over a year of being a happy banter and 20kg lighter. My blood sugar averages around 3.8 mmol and the very same doctor who initially diagnosed me, and who is not a banter, has been happy to declare me free from the effects of diabetes! The Banting Lifestyle has completely revolutionized my health and it is the only solution for diabetics.

I am now passionate about helping others regain their health and am a coach for the Banting Buddies coaching network.

www.bantingbuddies.com

14 | LowcarbDirect Directory - Issue 3 - October 2016

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

16 | LowcarbDirect Directory - Issue 3 - October 2016

Fit Families

have more fun together

By Sharon Jessop

S

ummer is on its way in the southern hemisphere, the weather is getting warmer and we all want to shape up; get fit; look good and feel great!

What better way to achieve this than by exercising with your family?

Now firstly, we know that a gym membership for the entire family can cost you a pretty penny so why not make use of the great outdoors, the increasingly good weather and let nature be your gym. By making use of what is available outside such as hills, trees, rocks, park benches, playground equipment, etcetera you can really exercise to your heart’s content!

Functional fitness training – what does it mean?

Let’s have a look at the benefits you and your family can expect from functional fitness training. Firstly, what is functional training? This merely refers to mostly body weight exercises or calisthenics which involve you using your body weight to perform certain movements. It prepares you for your day to day living, builds strength and endurance, and gives you a metabolic

boost of note; this is great news if you need to shed some unwanted winter “fluff”, especially around the waistline.

Because this training is mainly done using your own body weight, minimal to no equipment is required which makes it both cost effective and safe for all ages and abilities.

Due to the wide range of exercises you can do involving the outdoors one is seldom bored as you might be with more traditional types of training. Not one single day needs to be the same; always aim for interesting and boredom busting workouts.

Use your body the way nature intended

Forget the treadmills and bicycles going nowhere, forget the complicated equipment that will confuse you and possibly lead to injuries. With functional training you use your body the way nature intended it to be used; this in turn will ensure that you become fit, lean and strong.

You can work in groups or pairs; creating a sense of camaraderie which is great for some family bonding time. All members of your family will gain self-confidence, self-discipline is

Sharon Jessop is Director of Boot Camp

Academy SA and a fitness trainer and wellness expert from Port Elizabeth living “la vida low carb”! She has tremendous successes with her clients on the LCHF lifestyle combined with fitness training. Contact her at sharon@bcasa.co for more information.

Issue 3 - October 2016 - LowcarbDirect Directory | 17

instilled as the family will train together even when you might not feel like training; concentration levels will improve; immune systems will get stronger; you will be more healthy as a family physically, emotionally and intellectually; and your family bond will get stronger as you continue training together as a family.

Great exercises to do are all different variations of squats, lunges, pushups, pull ups, burpees, step ups, planks and mountain climbers and some shuttle sprints and jumping jacks. Keep the workouts varied, involve your environment, use the grass, sand on the beach, rocks and logs, the hills and the flats to make sure that you never have a boring moment. You could even use your toddler or small child as a “weight” for doing squats and deadlifts.

Just get out and do it!

Always start with a warm up involving a jog and some dynamic movements such as squats, lunges, pushups and planks either counted or short timed intervals. Remember your caps, sunscreen and water to hydrate.

Your workouts need not be longer than 30 – 40 minutes 3 – 4 times per week. Mash it up between back yard sessions, walks and hikes, off road cycling, beach training sessions, playground equipment sessions, hill sprints… This list goes on into near infinity; use your imagination or simply consult your kids! Beach volleyball, soccer or touch rugby are great options when you have enough people to fill teams, it can really get the competitive spirit going amongst family and friends.

You can really do anything that will keep your family active, fit and healthy – just get out there and do it.

Always remember:

Families who play together stay together!

18 | LowcarbDirect Directory - Issue 3 - October 2016

A guide to healthy low-carb living

by 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.

THE ADAPT PROGRAM What is Ketosis?

The body uses what you eat for energy. On a typical American diet, when someone eats carbohydrates, the body burns glucose and carbohydrates for energy. If someone doesn’t eat carbohydrates, for example on a ketogenic diet, the body begins burning fat to produce energy, including its own body fat. This fat burning produces an organic compound called ketones in the blood – thus the name, ketosis. Because the body is using its own fat, a ketogenic diet results in rapid weight loss without significant hunger.

Here are 7 tips for low-carb living that can help you lose weight…and keep the weight off!

1

Avoid Sugar and Starch

Sugars and starches are also known as carbohydrates and can be measured in “grams.” Try to limit your carbohydrate intake to 20 grams a day by avoiding sugar, bread, fruit, flour, pasta or any other sugary/starchy food that has a lot of carbs. Read the labels!

2

Eat “Real Foods” That Have No Carbs

When hungry, you can have as much as you want of meats (beef, pork, lamb, veal, sausage, hot dogs), poultry, fish and shellfish, and eggs. The amount of cream, oil, and butter is limited—be careful not to drink too much of these!

3

Eat Fat to Lose Fat

Oils and butter have no carbs. You do not have to limit quantities, but you should stop eating when you’re full.

Dr Eric Westman

4

Eat Greens Every Day

Enjoy 2 cups of salad greens and 1 cup of non-starchy vegetables (measured uncooked) every day.

Veggies can include: artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans, jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas, sprouts, summer squash, tomatoes, rhubarb, wax beans, zucchini.

A Word about Veggies Always remember that fruits and vegetables are healthy but they do contain significant carbohydrates and can slow down ketosis and weight loss. While you are targeting about 20 grams of carbohydrates per day, weigh yourself every day as you add small portions vegetables to your diet. If your weight begins to increase, you may need to reduce the amount of vegetables you are consuming.

5

Drink Lots of Liquids

In addition to water, drink bouillon as needed to minimize headache or fatigue (unless you have high blood pressure or a history of heart failure, in which case bouillon is not recommended). You may have up to three servings of coffee, tea or caffeinated diet soda per day (cream and/or non-sugar sweeteners are allowed).

6

Increase Activity/Reduce Stress

Inactivity and stress can negatively impact your health and even make it more difficult to lose weight.

Stress management techniques may improve your ability to handle dietary temptations, such as sugar cravings. Increasing your activity level helps reduce stress, build muscle, decrease appetite and improve bone density.

7

Eat When You’re Hungry, Stop When You’re Full

Listen to your body…if you are not hungry you don’t have to eat. A low-carb diet has a natural appetite reduction effect to ease you into smaller portions comfortably. You are not counting calories…you do not have to eat everything on your plate because it’s there!

Always consult your family physician or a obesity medicine specialist before starting any new diet or exercise plan to ensure that it is appropriate for your individual circumstance.

The author disclaims responsibility for any adverse effects that may result from the use or application of the information contained in this article.

www.adaptyourlife.co.za | www.adaptyourlife.com

20 | LowcarbDirect Directory - Issue 3 - October 2016

Can

Coconut ketones

By Judy Barnes Baker, www.carbwarscookbooks.com

Alzheimer’s? prevent & treat

A personal story A close relative called me recently to tell me that her husband had been diagnosed with Alzheimer’s disease and was rapidly getting worse. His doctor told them there was no cure and recommended he take Aricept, a drug that he said would not stop the progression of the disease, but might help him function slightly better than he would without it. The prescription was very expensive and she asked if I knew anything about it and if I thought it was worth trying. After repeating my usual litany (I’m not a doctor; I am not allowed to give medical advice; etc.), I suggested some other options they might want to explore and sent her some articles on the subject, including one about encouraging new research that showed ketones from fasting, a low-carb diet, or medium-chain triglycerides (MCTs) could help Alzheimer’s and mild cognitive impairment “within hours to days.”

Here's a quote from the article: "...However, two points are clear – (1) AD (Alzheimer's Disease) is at least in part exacerbated by (if not actually caused by) chronic, progressive brain fuel starvation due specifically to brain glucose deficit, and (2) attempting to treat the cognitive deficit early in AD using ketogenic interventions in clinical trials is safe, ethical, and scientifically well-founded..."

I also mailed her a package containing some supplements that support brain function and a bottle of Brain Octane Oil, the kind of MCT oil I use in my butter coffee every morning.

The package was delivered to her PO address on Monday, August 29. On Tuesday, August 30, at 8:30 PM, I got the following e-mail from my cousin: “JUDY, (husband’s name) IS SHOWING IMPROVEMENT!!!! THANKS FOR YOUR INTEREST & HELP!!!”!

The Body’s Preferred Fuel

The brain is made up mostly of fat and contains more cholesterol than any organ in the body.

The brains of people suffering from Alzheimer’s disease have become insulin resistant making them unable to access glucose for fuel so the neurons start to die of starvation.

Luckily, the brain has an alternate energy source, one that actually makes it function better. Even a brain that has lost its ability to utilize glucose retains the capacity to use ketones, a byproduct of burning fat. The neurons start to regenerate once they are given this alternate source of energy, the one that is truly the brain’s preferred fuel. (www.ncbi.nlm.nih.gov) (to page 22)

Super fuel f or t

he ain br

You may have heard that sugar is the body’s preferred fuel, because whenever it is available, it is the first thing to be burned. Dr. Jay Wortman explains that this does not mean sugar is the best fuel for the body. It is burned first, because the body does not like it and needs to get rid of it as quickly as possible, either by metabolizing it for energy or converting it to body fat and putting it in storage to be used if and when food becomes scarce. But for most of us, the hard times never come and we live, year in and year out, with a high level of sugar and the large amount of insulin necessary to deal with it.

Metabolic Syndrome, the inability of the body to properly metabolize glucose, is to blame for many of our modern plagues, including type 2 diabetes, obesity, Alzheimer’s Disease, and Parkinson’s, among others.

Alzheimer’s is now often called “diabetes type 3” because it is characterized by the brain’s inability to access glucose for fuel.

Everything that has gotten worse in the past 50 years can be traced back to the time when the U.S. government and health agencies first instructed us to cut down on fat and eat more vegetable oils and carbohydrates. In addition, the widespread use of statin drugs that artificially reduce cholesterol has, no doubt, exacerbated the problem.

Sugar industry bought scientists to blame saturated fat

Fat phobia altered our Western diet to be lower in natural fats, especially saturated fats, and higher in inflammatory, polyunsaturated fats and sugar than any ever documented in the whole of human history.

The recent disclosure of historical documents from the 1960s has exposed how the sugar industry paid three Harvard scientists to conduct a review of research on sugar, fat, and heart disease. Their report, published in the New England Journal of Medicine in 1967, minimized the known links between sugar and heart disease and shifted the blame to dietary saturated fat and cholesterol, a belief that shaped the first set of nutrition guidelines and continues to dominate medical practice to this day. (www.archinte.jamanetwork.com)

Ketones

are a more efficient source of energy especially for the brain Ketosis Healthy or Deadly?

Watch to learn more about ketones and the ketogenic lifestyle.

By Dr Eric Berg Published on May 2, 2015

22 | LowcarbDirect Directory - Issue 3 - October 2016 Ketones are naturally increased by fasting or by eating a low-carb/high-fat diet, but there is another way to deliver ketones to the brain that works even when carbohydrates are not severely restricted. This brings us to the subject of medium chain triglycerides or MCTs.

About MCTs

F

at molecules are classified as short, medium, or long chain, depending on the number of carbon atoms they contain. The shorter the chain, the more easily it can be converted into energy. MCTs are saturated fats that may contain 4, 6, 8, or 12 carbon atoms. Coconut oil and palm kernel oil are especially rich in MCTs. Caprylic Acid, an 8-carbon fatty acid from coconut oil, is the primary one used for ketone production. (The 4- and 6-chain fats also break down quickly, but they taste terrible and can cause unpleasant side effects. Lauric acid, with 12 carbon atoms, has antibacterial, antimicrobial, and antiviral properties that can be beneficial, but Caprylic acid is the best one for ketone production.)

Most fats require bile from the gall bladder before they can be digested, but MCTs go directly to the liver where they are converted into ketones. The ketones are immediately released into the blood stream where they cross the blood/brain barrier and become available to nourish the brain cells. (www.ncbi.nlm.nih.gov) Ketones power the mitochondria in cells, speed up metabolism, facilitate digestion, promote fat burning, reduce hunger, and improve focus and mental clarity.

"Further, this is a potential treatment for Parkinson's disease, Huntington's disease, multiple sclerosis and amyotrophic lateral sclerosis (ALS or Lou Gehrig's disease), drug resistant epilepsy, brittle type I diabetes, and diabetes type II, where there is insulin resistance….Ketone bodies may help the brain recover after a loss of oxygen in newborns through adults, may help the heart re­cover after an acute attack, and may shrink cancerous tumors."

– Dr. Mary Newport (www.coconutketones.com)

Notice: Whole coconut oil is less potent than the extracted MCT oils. Individuals tolerate MCTs differently and brands of products may vary from one to another, with some being more concentrated than others. It is generally recommended that you start with a small amount when taking extracts and increase it over a few days until you reach the therapeutic dose of one to two tablespoons per day or the amount recommended for the product you are using.

Consult a health care provider for additional information.

MCT oil is colorless and neutral in taste and since it is liquid at room temperature, it can be used as cooking oil (up to 325 degrees). It can also be used in salad dressings, dips, mayonnaise, soups, ice cream, desserts, and many other recipes. One of my favorites is the simple chocolate pudding on the next page.

The only foolproof way I’ve discovered to convince the people I care about to eat things that are good for them is to turn them into foods they can’t resist!

- Judy Barnes Baker

Order MCT oil

Order your MCT oil from:

Elain Steinberg Cell: 082 888 0652 or elain@tiscali.co.za Available in South Africa

By Judy Barnes Baker

Chocolate Yogurt

Pudding

I

For more recipes with MCT oil read full article here

call this the “pudding of happiness” because it can lift your spirits, fill you with energy, make you look and feel younger, and possibly change your life. It is probiotic and rich in anti-oxidants. It is a super-food, tonic, and supplement disguised as a simple, homey dessert. Make it with the best quality ingredients you can find. My recipe makes sure that the nutrients remain whole, alive, and active. (I have a list of some of my favorite brands on my website here (www.carbwarscookbooks.com/the-pudding-of-happiness) but any brand of good quality ingredients can be used.)

Ingredients

• 1 tablespoon gelatin, Great Lakes Unflavored, preferred • ½ cup hot coffee or water • 2 cups yogurt or kefir, from pastured goat milk, preferred • ¼ cup cocoa powder • 2 tablespoons collagen, Great Lakes or Upgraded, preferred • Sugar substitute with bulk equal to 6 tablespoons of sugar, such as xylitol or an erythritol or oligofructose blend • A pinch of salt • Zero-carb liquid sugar substitute equal to 3 tablespoons sugar or to taste • ½ to 1 whole vanilla bean* or ½ to 1 teaspoon alcohol-free vanilla extract* • 2 tablespoons medium chain triglycerides (MCT oil or 8-chain caprylic acid)

Makes 1 and ½ cups or 3 servings of ½ cup.

(Picture shows ¼ cup servings.)

Calories: 143; Fat: 11.4g; Fiber: 2.4g; Protein: 9.4g; Carbs: 6.1; Net Carbs: 3.7g Data counts will vary with sweetener choice: the sugar in yogurt that has been eaten by live cultures is not included in count; the remaining amount is estimated to be 4 grams of carbs per cup of yogurt.)

NOTES: * To preserve the beneficial living organisms in the yogurt, don’t use a vanilla that contains alcohol and don’t heat the pudding after adding the yogurt.

Disclaimer: I am not affiliated with any company and have not received free samples of any of the products mentioned above.

Directions

Place gelatin in a medium bowl or Pyrex pitcher, add the hot coffee or water, and stir until completely dissolved.

Let stand until just warm. Stir yogurt or kefir into gelatin mixture until smooth. (If the mixture is too hot, it will kill the beneficial microbes.) Blend liquid sweetener into gelatin and yogurt mixture.

In a second bowl, whisk cocoa powder, collagen, sugar substitute with bulk, and salt together until well blended. Add dry ingredients to wet and whisk until smooth.

Split vanilla bean and scrape seeds into mixture or add vanilla extract, if using. Whisk in MCT oil. Pour into serving dishes or leave in mixing bowl. Refrigerate until firm and serve. This sets up very quickly.

Recipe inspired by Dave Asprey’s Bulletproof® coffee. www.bulletproofexec.com

The recipes and menus in Nourished will promote effortless weight loss without hunger or deprivation.

Available in print or e-book format at Amazon.com Order here

B

24 | LowcarbDirect Directory - Issue 3 - October 2016

anting

is nie ‘n hoë proteïen dieet nie

S

elfs nadat daar al soveel oor LCHF, of, in my geval, banting, geskryf is, is daar steeds mense wat dink dat as jy van banting praat, jy van ‘n hoë proteïen dieet praat. As dit dan nie ‘n hoë proteïen dieet is nie, hoe kry jy meer vet in sonder om meer proteïene in te neem?

Die geheim is dat ‘n mens nie noodwendig meer proteïene inneem nie, maar wel proteïene met ‘n hoër vetinhoud.

Ons eet nie hompe vet nie, maar konsentreer net op vetter kosse. Die maklikste manier hoe ek dit onthou, is om te konsentreer op die kosse wat vir so lank taboé was, die kosse met die hoë ‘cholesterol’!

In die verlede sou ons die droë hoenderborsies sonder die vel verkies, nou eet ons eerder die heerlike, sappige hoenderdye en -boudjies, met die vel en stukkie vet aan.

Die proteïen het dus nie meer geword nie, net die vet.

Voorheen is verkondig: Eet eerder net die eierwit, los die geel. Dít kon ek natuurlik nooit regkry nie. Nou eet jy die hele eier, met geel en al, en nie net drie eiers per week nie, maar soveel soos jou liggaam vra!

Hoekom sal ‘n mens afgewaterde 2% melk gebruik as jy

Deur Madele Burger

alias Toortsie (https://toortsie.com) lieflike volroommelk kan gebruik? Of sommer net room?

Dieselfde geld vir laevet joghurt, fetakaas, roomkaas en margarien, wat vervang word deur dubbelroom joghurt, normale fetakaas, volroom roomkaas en natuurlik, botter! Hoe moeilik kan dit nou wees?

Die stukkie vet aan die vleis wat jy voorheen sou afsny, of die vet wat jy sou afgooi as jy ‘n bredie kook, word nou behou en heerlik aan gesmul. Dis immers die vet wat die heerlike geur aan die kos gee!

Ag, en dan is daar afval, lewer in netvet (skilpadjies), niertjies, beesstert en -tong, alles kosse wat ons net op ekstra spesiale geleenthede kon eet omdat dit so ‘ongesond’ is, wat ons nou na hartelus mag geniet sonder om een oomblik skuldig te voel daaroor.

Moenie die avokado’s, neute, kaas, biltong en droëwors vergeet nie!

Eet daardie vet, dis daar gesit vir ons eie gesondheid.

Maar die heel belangrikste, geniet dit!

Groetnis

Toortsie

Issue 3 - October 2016 - LowcarbDirect Directory | 25

Toortsie se

Gebakte Kool

English recipe

Bestanddele • 1 klein kopkool • 200 g spek • 1 gekapte ui • 1 knoffelhuisie, in skywe gesny • 250 ml gerasperde cheddarkaas • 250 ml room • Knippie swart peper

Metode

Verhit oond tot 180 °C. Sny die kopkool in repies en stoom tot sag.

Sny die spek in stukkies.

Braai die spek, ui en knoffel saam tot gaar.

Skep gaar kool onderin ‘n ronde bak, 20 cm in deursnee. Skep speken uiemengsel oor die kool. Help dit met ‘n lepel dat dit tussen die kool insak. Strooi peper en kaas oor.

Gooi room oor en bak in oond tot die kaas gesmelt is.

LEES MEER facebook.com/bantingboerekos Persverklaring oor LCHF Resepteboek – Jan Greyling

Toortsie Bestel jou kopie vandag nog - English version out now!

ORDER NOW

26 | LowcarbDirect Directory - Issue 3 - October 2016

Low Carb Pizza & Pasta

Guilt free living T

here is absolutely no reason for anyone following a low carb lifestyle to feel deprived of their favourite dishes. On the contrary, conventional pizza and pasta looks quite boring now! A Big shout out to our generous contributors for sharing their delicious recipes with us.

By Jeanette Auret

Perfect

PizzaBase Ingredients

• 3 cups grated mozzarella • 3 eggs • 6 tablespoons almond flour • Pinch of salt

Directions

Heat oven to 220 ̊C. Using baking paper, line the bases of two spring form pans roughly 22cm in diameter.

Spray with cooking spray.

Beat the eggs with the salt and add the almond flour. Add the grated mozzarella and stir to combine.

Divide the mixture between the two pan bases. Use your hands to flatten and spread out the mixture to reach the edges of the pan.

Bake for 10 minutes. Remove from the oven.

(Keep an eye on it as ovens vary. Just bake until it starts to turn golden) Loosen the pizza base from the baking paper with a spatula. Flip it over and place directly onto the pan base.

Bake for another 5 minutes on the second side.

Yields two x 22cm round bases

Toppings

Spread a layer of your favourite tomato and Basil sauce over the base. Next, add any pizza toppings you like.

I use salami or bacon to start with, followed by chopped onion, peppers, mushrooms, creamed spinach and feta, olives and sundried tomatoes. The choice is up to you.

Top with more grated cheese and bake until the cheese has melted.

Use a pizza slicer to cut into wedges. This pizza holds its shape nicely and can be picked up in your hand to eat.

Acknowledgement: Source credit

photographs by Jeanette Auret

28 | LowcarbDirect Directory - Issue 3 - October 2016

By Jeanette Auret

Chicken

Tikka Lasagne serves 8

Ingredients

photographs by Jeanette Auret

• 6 large chicken breasts with skin on and deboned

Tikka Marinade

• 1 +1/2 cups full fat yoghurt • 2 teaspoons minced garlic • 2 teaspoons minced ginger • 2 teaspoons salt • The Juice of 2 lemons • 2 tablespoons garam masala • 3 tablespoons paprika (not smoked paprika) • 3 teaspoons minced fresh green chilli • Melted butter or oil for grilling

For the sauce

• 3 cups crushed tomatoes / passata • 3 tablespoons tomato paste • 2 teaspoons each, ground turmeric, coriander, cumin and chilli powder/flakes • Salt to taste • 1 cup cream • Xylitol syrup or granules to sweeten and which helps with the acidity of the tomato • 4 cloves garlic, minced – 4 teaspoons • Butter or oil for frying the garlic

Topping

• 2 – 3 cups grated mozzarella • 2 – 3 cups grated mature cheddar PLEASE NOTE There is a second option for a more luxurious topping, which is what I used, and is also my Bobotie topping.

*second topping*

• 2 cups full fat yoghurt • 4 eggs • Salt and pepper Whisk the ingredients together and pour over the top of the lasagne, followed by the cheese. This topping can be baked uncovered for 45-60 minutes.

Directions

Make the tikka marinade first.

Cut the chicken breasts in half lengthwise, so you will have 12 pieces.

Combine all the ingredients for the Tikka marinade in a bowl and add the chicken pieces, coating them with the marinade. Place in a flat glass dish, so it’s a single layer, and cover with cling wrap. Refrigerate overnight if possible or for two hours minimum.

Make the sauce

Heat the butter or oil in a pot and sauté the minced garlic. Add the spices and cook for a minute to release their flavours. Add the tomato, tomato paste, and simmer for a few minutes. Add the cream and once blended, taste to adjust seasoning and sweetness. Simmer for about 5 minutes then switch off the stove.

Grilling the chicken

Heat the oven’s grill setting on the highest temperature your oven will go. Cover the grill of the oven rack with foil (this is to help with the cleaning afterwards!) brush the foil with oil or melted butter.

Lay the chicken strips in a single layer onto the greased foil, keeping the marinade on the meat. The remaining marinade in the dish can be discarded.

Brush with more melted butter or oil and place directly under the grill element, as close as you can get it.

Grill the chicken for about 5 minutes until you see some colour develop. A little charring is good. You don’t want to cook the chicken too long, because it might become tough.

Remove the oven rack and cut up the chicken into small bite sized pieces. Add this to the sauce and stir to combine.

Issue 3 - October 2016 - LowcarbDirect Directory | 29

Lasagne sheets

photograph by Jeanette Auret

This is a more luxurious and slightly more expensive lasagne sheet. Delicious and light, and holds its shape without breaking. I made this the day before and stored it in the fridge to assemble the next day. It stores very well. For this size lasagne sheets, double the quantity of the ingredients and bake it in a large biscuit pan or oven roasting pan of at least 30x40cm.

It will be cut in half to give you two lasagne sheets.

Ingredients

• 125g cream cheese, at room temperature • 2 eggs • A pinch of each, Garlic salt or garlic flakes and Italian herbs OR • Garlic and herb seasoning • 1/2 teaspoon onion powder (available at spice shops or Woolworths) – optional • 1/2 cup grated Parmesan • 1 cup grated mozzarella

Directions

Heat your oven to 190 ̊C. Beat the eggs and cream cheese together until all the lumps have gone. Add the seasonings and Parmesan and beat to combine. Add the mozzarella and fold through the mixture.

Grease and line a 33x25cm rectangle pan or dish. Bake for 20-25 minutes. Cool before cutting. Depending on the size of your dish, you will either cut it into two halves, thereby providing two lasagne sheets, or into three, so that it will fit into a loaf pan.

Assembling the Lasagne

Use a large deep casserole dish at least 28x19cm (interior base measurement).

Grease the dish.

Start with the first lasagne sheet, followed by a layer of the chicken tikka. Add a generous amount of grated mozzarella as well as mature cheddar cheese.

Add the second lasagne sheet. Add more chicken tikka filling.

You can top it with more cheese and bake, covered in foil for 30 minutes, then for another 15 minutes without the foil.

Acknowledgement: Source credit

By Jeanette Auret

Pizzalette (pizza omelette) serves 1-2

Toppings

Tomato sauce | Mozzarella | Parma ham Fresh rocket (arugula) | Rosa tomatoes Grated mozzarella *This is just an example of what you can add on the Pizzalette, but pretty much anything goes…

Ingredients

• 6 eggs • Salt and pepper • 1/2 teaspoon dried origanum • 1/4 teaspoon garlic powder (optional)

Directions

Heat your grill element.

Beat the eggs and seasoning with a whisk until frothy.

Heat an ovenproof pan on the hob. *If you don’t have a pan that can go into the oven, just transfer the omelette to a baking sheet once the bottom is cooked* Heat some oil in your pan and add the beaten eggs to this. Cook the omelette by pulling in the sides of the omelette and tilting the pan so that the liquid egg can go to the bottom. Once the omelette is cooked at the bottom, but still partially runny on top, place the pan under the grill for a few seconds to cook the top. The omelette will puff up. At this point, remove it from the oven.

Cover the omelette with the tomato sauce. Make sure you use a decent amount so that you get enough of the flavour. Any leftover sauce can be frozen.

Cover the base with mozzarella and pop back under the grill to melt the cheese.

Remove from the oven and add your favourite pizza toppings….

Acknowledgement: Source credit

Making the tomato sauce • 1 can crushed tomatoes (passata) • 2 cloves garlic, crushed • 1 small onion, grated or finely diced • 1 teaspoon dried origanum • A pinch of sweetener (optional) • Olive oil

Directions

Heat oil in a small pot. Over a low heat, sauté the onion and garlic until softened. Add the crushed tomatoes, origanum and salt, pepper. Cook for a few minutes to allow the flavours to blend.

Some canned tomatoes are more acidic than others, so just check if the sweetener is needed.

photographs by Jeanette Auret

Eat your

By Leandi Strydom

Seeded PizzaBase Ingredients

• 200g seeds and nuts of your choice • 5 eggs, beaten • 5ml baking powder • Pinch of salt and pepper

Directions

Grind nuts and seeds together, add rest of dry ingredients and mix through. Add eggs with dry ingredients and mix properly. Spread out on wax paper to the size of the pizza you want.

Microwave for 2 and half minutes on high or bake in oven for 20-30 mins on 180 ̊C. Add tomato paste, cheese and any toppings of your choice and bake in a baking pan on medium heat until cheese has melted.

Acknowledgement: Source credit

out

WE

yourself

your body

LOW CARB

Breads|Buns|Bagels|Rolls|Pitas|Pizzas

No Seed

Hein & Leandi +27 (0)74 521 4086 Cape Town & Surrounds

PizzaBase Ingredients

• 100g parmesan or any other hard cheese - grated • 100g mozzarella grated • 100g cheddar grated • I tub of full fat cream cheese • 4 eggs • Pinch of salt & pepper, cayenne pepper, garlic salt, oregano or Italian spice

Directions

In an oven pan evenly spread out all three cheeses combined. In a separate bowl mix together the cream cheese and eggs with pinch of herbs and spices. Spread the cream cheese mixture thinly over the cheese mix in the pan. Bake for 30 mins on 180 ̊C. Add your choice of toppings. Bake till cheese has melted and enjoy!

When what you eat is just not enough to lose weight Stressed out?

Are you eating LCHF, yet not losing weight? It could be that your weight loss struggles have its roots in your stress levels. The problem is that in today’s fast-paced modern world stress has become our new normal. Sometimes we aren’t even aware that we are stressed, but trust me, if you work – you have stress, if you have kids – you have stress, if you are married – you have stress, if you have sick and aging parents – you have stress. So, if you are confident that your LCHF diet is spot on, yet you aren’t losing weight, it might be time to pay more attention to effective stress management.

By Nicky Perks

How exactly does stress impact weight loss?

Stress raises the hormone in your body called cortisol.

Raised cortisol pushes up blood sugar. When blood sugar becomes elevated, insulin levels rise as well. Raised insulin puts the body into fat storage mode. Picture someone closing and locking the door on your fat cells, and throwing away the key. It now becomes almost impossible to burn fat and slim down. Therefore, an effective weight loss programme should always include stress management, so that blood sugar and insulin can be kept as low as possible to facilitate fat loss.

10

Ways to reduce stress

1. Take time out for yourself and recharge your batteries doing what you enjoy.

2. Go to bed by 10 pm and get at least 7 to 8 hours of sleep a night.

3. Stop intermittent fasting as it can stress your body.

4. Rethink your exercise routine and perhaps take it down a notch.

5. Forgive others and stop holding on to negative emotions.

6. Set boundaries and know when to disconnect from social media.

7. Breathe, breathe, breathe – long and deep.

8. Take a bath before bed and add some essentials oils for stress relief.

9. Cut the caffeine and alcohol.

10. Laugh more.

This article is contributed by Banting Buddies.

Find a coach near you. www.bantingbuddies.com

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34 | LowcarbDirect Directory

Low Carb Toolkit

Low Carb Movie Night FIXING DAD

One family's fight to beat type 2 diabetes

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Self Study Nutritional Model of Modern Disease

Stop being fooled. If you eat by the Food Pyramid you will die by the Food Pyramid.

Inflammation is behind all modern disease. This is the presentation that puts the evidence and the science together for everyone to understand in one talk one talk

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Published on Apr 1, 2014 - Gary Fettke

'Nutrition and Cancer - Time to Rethink'

Dr. Gary Fettke is an Orthopaedic Surgeon and Senior Lecturer at the University of Tasmania practising in Launceston, Tasmania. He has also opened and mentors the 'Nutrition for Life – Diabetes and Health Research Centre' based in Launceston which provides nutritional care around Tasmania and Australia.

Published on Jan 15, 2016 - Low Carb Down Under

I Knew Sugar Was Bad, But This Blew Me Away!

Dr. Michael Farley offers a great description of the steps your body goes through to deal with sugar. Find out just how damaging it is when it comes to cancer and even heart disease! Find out the role sugar plays in the cyclical damage that occurs in both of these issues.

Published on Mar 28, 2014 - www.ihealthtube.com

Low Carb

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TWITTER twitter.com/ xeyedmess

Rita Fernandes Venter started a hashtag campaign #ImWithTim to show support and solidarity with Prof Tim Noakes when his HPCSA trial starts again on 17 October so that everyone can see the difference he's made in people’s lives. Post your story with #ImWithTim and show your support.

Low Carb Classifieds

Issue 2 - September 2016 - LowcarbDirect Directory | 35

Eat your

out

WE

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LOW CARB

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