issue 4 - november 2016
Directory
www.lowcarbdirect.net
LowcarbDirect
Free
SUBSCRIBE NOW
Low carb & the
Holidays
Obesitythe silent thief of a normal childhood
Vitamin D Mushrooms
Rita Venter meet
Multiplying the 'wisdom of the crowds' effect
Reversing Type 2 diabetes by Dr Peter Hill
Page
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.
ms o o
THE TEAM
marketing consultant
Louise van den Dool
marketing@lowcarbdirect.net
e
V 17:
- Media Kit Designer
Pa g
Adell du Plessis from Adell Designs Web support
Pa g
e
drew Czub
or
a
Stefan Koekemoer from Grey Pebbles Design Studio
An 8:
Editorial 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
ks
rinks D &
2: e2 g Pa
Esther Möller
Low carb S na c
itamin D Mus hr
Editor & founder
Contents
Rit a
r
6:
LOWCARBDIRECT
te n Ve
3 Editor’s Note 4 Low Carb - Snippets, News, Events & Toolkit
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
6 Low Carb Pioneer - Rita Venter
8 Low Carb Success Story - Andrew Czubora 10 Reversing Type 2 Diabetes - Dr Peter Hill
12 Too busy to exercise? - Sharon Jessop 14 Low Carb & the holidays
- Azza Motara
16 Vitamin D mushrooms – Judy Baker
Designs adell
logo, print & web
solutions
072 252 4953 facebook.com/adelldesigns adelldesigns@outlook.com
welcome
20 HELP! Die feesseisoen lê voor - Madelé Burger 22 Low Carb Recipes: Snacks & Drinks -Jeanette Auret 25 Low Carb Classifieds
Issue 4 - November 2016 - LowcarbDirect Directory | 3
Editor's Note
I
‘Wisdom of the crowds’ put in motion
CONTRIBUTORS
Many thanks to our panel of experts: NUTRITION Azza Motara, registered dietician; special interest in functional medicine.
firstly want to thank each and every reader for your continuous support and help in spreading this message. The burden rests on us as normal average day people to share the real truth behind nutrition and health to a hopeless and sick society. Our personal success stories are the inspirational anecdotes necessary to change the future landscape of nutrition and health. This is also the message conveyed by Prof Tim Noakes, who is currently being prosecuted in a hearing before the Health Professional Council of South Africa. Social media forever changed the way information is made available. It enables the public to ask questions and search for answers to get to informed decisions. It will forever change the relationship between health care practitioner and patient. The sooner regulatory institutions accept this and adapt to a changing landscape, the better our chances are of turning the tide on ill health lashing against society. Many lay people are turning into the biggest ambassadors for the low carb LCHF lifestyle. Read more about one such person by the name of Rita Venter, who understands the power of social media and are inspiring hundreds of thousands of people to take responsibility for their health by changing the way they eat. She is just one of thousands labouring tirelessly to help their fellow man to improved health and lifestyle. Also be inspired by the inspirational story from the mouth of a 13 year old boy who refused the fate of obesity to predict his future. These are the truths that changes lives forever. Join us on our journey to new health and the freedom from the shackles of obesity.
Catriona Walsh, a conventionally trained paediatrician who lives a low carb lifestyle.
Low carb all the way
FITNESS Sharon Jessop, Director of Boot Camp Academy, is a fitness trainer and wellness expert.
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 Subscribe to for your monthly edition FREE OF CHARGE Visit our website & Facebook page for more information.
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 for Health, Weight Loss and Metabolic Balance. Madelé Burger, author of Toortsie se Bantingboerekos/ Toortsie’s Banting Bash. RECIPES Jeanette Auret, Low carb inspired food blogger at Jeanette’s 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
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 & TOOLKIT
In the News Leaked: Coca-Cola’s Worldwide Political Strategy to Kill Soda Taxes By Kyle Pf ister
I
nternal emails recently leaked to “DCLeaks” give the public new insight into Coca-Cola’s coordinated strategy to defeat public health policies at the local, state, national, and international levels. The leaked emails are exchanges between Coca-Cola VP Michael Goltzman and Capricia Marshall, who is a communications consultant working (the emails disclose) for both Coca-Cola and the Clinton campaign simultaneously. While we didn’t ourselves hack any private emails nor condone that political tactic — this information is now publicly available. Read more
Upcoming
events The Fat Summit 2
Discover what the latest research says about eating fat! Join Dr. Mark Hyman, Dr. Carrie Diulus, and over 30 of the world’s top experts as they dispel the biggest MYTHS about fat, and reveal the latest research about how to eat, move and supplement your diet for improved health and longevity! The Fat Summit 2 is online and FREE from November 7-14, 2016 http://fatsummit.com
Low Carb
Social Media FACEBOOK GROUPS Ketogenic Living
Public Group a hi gh -fa t, ad eq ua te Th e keto ge ni c di et is at e di et th at in dr hy bo ar -c w lo n, ei pr ot ily to treat difficult-tomedicine is used primar n. It also happens re ild ch in y ps ile ep l ro cont imulating weight loss, to be phenomenal at st weight loss advice of d" ar nd ta "s e th if lly cia espe 't worked for you. Low-fat, low calorie hasn
etes Association
The Non-Corrupt Diab
Public Group es Association, as The Non-Corrupt Diabet p for diabetics its name implies, is a grou t regard to type-around the world, withou are attempting and their loved ones--who ing tight blood sugar and succeeding in attain y influence from management, without an benefit from any third-parties that would ol. named treatment protoc
Bookbin
Big Fat Surprise by Nina Teicholz Why Butter, Meat & Cheese Belong in a Healthy Diet. NOW AT AMAZON
The Obesity Epidemic: What caused it? How can we stop it? by Zoe Harcombe Does what it says in the title - it answers those two critical questions. It takes you on the journey that the author, Zoe Harcombe went on to answer those questions and hopefully it will shock you as much as it shocked her. NOW AT AMAZON
Movies & Videos
BBC Panorama -Diabetes: The Hidden Killer
BBC Documentary 2016
Watch now
Fat v Carbs with Jamie Owen BBC Documentary 2016
Britain is in the grip of a health epidemic that's threatening to overwhelm the NHS. More and more of us are being diagnosed with type 2 diabetes. It's a hidden killer which can lead to heart failure, blindness, kidney disease and leg amputations. Now even children are being diagnosed with the condition.
Shared by Northern Soul
Watch now Showing as part of Live Longer Wales. Newsreader Jamie Owen is going on a diet that goes directly against government healthy eating advice - and common sense. For the past 30 years we've been told the key to a healthy lifestyle is cutting out fat. However, as a nation we've got bigger Jamie included.
Shared by IMSummar
Cholesterol Capers: - the
damaging lunacy of the Diet-Heart Hypothesis
Watch now Nice French program on the lunacy of the #cholesterol / dietheart hypothesis - with English subtitles
Shared by: Fat King
Low Carb Snippets & Toolkit sponsored & made possible by
Your one-stop low-carb shop on the North Coast! Year-end functions – We offer Low Carb catering services Perfect Christmas gift - spoil the ones you love with a BizziB gift hamper
Sign Up and get 10% Discount on your first order For all your Banting, Low Carb, Diabetic & Vegan Friendly, Gluten & Sugar Free Goodies
Pop In or Shop online www.bizzib.co.za | www.facebook.com/onestoplowcarbshop Ashleigh: 079 897 0710 or Tim: 084 942 4117
6 | LowcarbDirect Directory - Issue 4 - November 2016
Meet
RitaVenter A real life Facebook head mistress
Multiplying the ‘wisdom of the crowds’ effect
By Esther Möller
being full of it and I sneered ever so slightly, God forgive me. What I did notice was how much weight she and my brother had lost and how energized and healthy they looked. I was jealous; I’m not going to lie. I asked her state agent Rita Venter is the founder of how they had achieved this amazing weight loss and she most probably the largest and fastest growtold me that they were doing the ‘Tim Noakes diet’ and ing low carb Facebook group, Banting 7 Day that they had bought the book. Meal Plans. By the time you read this article the When I got home, I immediately started researching and group should have reached close to 300 000 memthe one thing that stood out for me was that Low Carb bers already. High Fat diets were considered ideal for diabetics. My husShe might have accidently stumbled upon this band, Cobus, is a Type 1 diabetic and he had been struglifestyle, but her legacy is running like a wildfire gling with controlling his glucose for as long as across social media. Through her and her I could remember. No matter what, his admin team’s guidance and support readings were always around 22 and hundreds of thousands of people My vision for we cheered if the readings were across the globe are daily changthe group was that below 19. I decided there and ing their lives around, bettering everyone was going to then that we were going to try their health and dropping tons be treated with kindness, this way of eating. That week of weight collectively. patience and at the same time my daughter gave Cobus The The anecdotes shared by be given hope. This was going Real Meal Revolution book for normal, everyday life people Father’s Day and that was the are just astounding and to be the place where people start of our journey to good many jaw dropping success could ask questions freely and health. stories are shared daily. Rita feel assured that they were Cobus went to China on a believes in guiding members not going to be attacked business trip and I saw that as with love, patience and great for asking “dumb” my chance to clean out the house wisdom, and manages the group questions. of all food that was red listed. I can with a firm, yet gentle hand – lettell you that I nearly had a heart attack ting members debate and apply the when I was left with one measly tin of to‘wisdom of the crowds’ effect. matoes, the only thing in my house that did not contain It is soon evident to anyone reading through sugar, preservatives or wheat. It was a sobering experisome of the posts in the group that her members ence to say the very least. I sat back and realized how adore her and will stand with their leader through badly we ate, even though I thought up to that point that ‘thick and thin’. I wanted to know how this all we were making healthy choices. started? Being that I’m a social network freak, I immediately joined all the Facebook groups. There was not one that Rita's story: “In June 2014, I had not heard about banting. We had a was safe from me. I cannot even remember all of them, gathering at my daughter’s house and I said that I would but I was a member. I saw it as part of my research and make the curry. I didn’t end up making it because I was I was terribly disappointed to see how the admins of the hectically busy at work so there was great disappoint- groups dealt with people. Not all the group of course, but ment. However, that evening my sister-in-law, Rosemary, most were anything from disparaging to very mean. If brought along her own “rice” because she said they no you hadn’t read the book, they weren’t interested in your longer ate basmati rice. To be honest, I thought she was membership. If you were not willing to buy whatever they
E
were flogging, moringa, meal plans etc. etc., you were not welcome either. It was shocking. How many times did I see someone being told to read the book and stop wasting everyone’s time with dumb questions? On one group a pensioner asked for help as she thought she may be eating too much protein. She was told to buy a meal plan. When she explained that she could not afford to buy the meal plan, the group owner told her that if she could afford to stuff her face with protein, she could afford to buy a meal plan. I have been on Facebook since 2006 and I have never in any forum seen anything like how people were being treated by the banting community. The “stuffing your face with protein” comment was the catalyst that set me off on a path to give people free meal plans and help them lose weight. I was determined that people were not going to pay for help and so the group Banting 7 Day Meal Plans was born on 31 August 2014. My vision for the group was that everyone was going to be treated with kindness, patience and at the same time be given hope. This was going to be the place where people could ask questions freely and feel assured that they were not going to be attacked for asking “dumb” questions. The main aim of the group was to provide free meal plans but at the same time get the beginner help we all so desperately need when we start banting. It’s quite a daunting thing because it’s going against convention and everything we have been taught all our live. Fat is bad, it’ll kill you. The group grew really quickly as I realized that I had done something good because so many people were crying out for help to change their lives. I had a slightly different vision to the norm, I believe in banting with calorie control. I know that it’s frowned upon, but fat is very calorie dense and it’s easy to eat more than you need. I started working out how much people needed to eat for their BMI and activity level in order to lose weight. I then designed meal plans for everyone and sent it to them by email. Members started following my meal plans based on portion ratios and by golly, it worked! One member has lost 138kg on this system and another sent me a message recently and she’s lost 68kg. To say that this group is a success is a bit of a euphemism. In the first month we had passed the 10,000 member mark. I really thought when I started the group that the most members we’d ever have would be at most one or two thousand. Boy was I wrong! I believe that the success of the group is the feeling of family and community that is ever present. I have an amazing team of admins who are dedicated and passionate, not only about banting but helping people. We are vigilant and do not allow any attacks on members. It’s hard work, but so satisfying. The biggest compliment I have ever received was when Professor Tim Noakes joined our group and also started referring doctors and people to our group for obesity management. Our membership now stands at 288,000+ and grows every day. It is wonderful to know that so Top: Rita Venter many people are making a change and investiSecond: Rita gating the possibility of living a healthy life. with one of her I am proud and humbled to group members, be a part of this communiDikeledi Mosalo ty of love, patience and Third: Rita dedication to our fel& Honeygirl low man.” Mokoena
8 | LowcarbDirect Directory - Issue 4 - November 2016
OBESITY
the silent thief of a normal childhood A success story from the mouth of a 13 year old By Andrew Czubora
M
ost people say others don’t know what it feels like to be fat or obese. Well, I do. Today me, a 13 year old will tell you about how I felt before banting, how I felt when we began, and how I feel now along with 3 tips to help improve your lifestyle. Before we started I felt like I didn’t fit in. I was fat, I didn’t do a lot of sport, I was grumpy and I didn’t sleep very well. At the time I was 11 years old and I was obese! I had only 3 friends and I was bullied daily. I felt angry, sad, confused and sick. My parents realised that they were doing something wrong. Don’t get me wrong, they were doing their best. It shows you that the so-called ‘healthy’ way of eating is NOT healthy at all. But then banting came along and they also thought: ” This isn’t going to work.” So we watched some videos and read about it, and soon we were throwing everything out. I thought my parents were crazy! When we threw out the things that I liked most I felt confused, sad and mad. I thought that I would starve without my
ProNutro for breakfast. We made a list and went shopping. My dad and I read labels like crazy. I was like – ‘Why?’ The reason I cried ’Why?’ is because everything I once thought was good, has yucky stuff in it. For example: Provitas = Bar One; 1 slice of bread = Doritos Party Pack! Did you know that carbs are as good as eating sugar? (And we all know that sugar is bad for you.) Carbs are in everything! Carbohydrates are what make you fat. (Not fat, fat is good for you!) So don’t eat bread, corn or potatoes! And don’t feel bad if you didn’t know that, neither did we.
Now 18 months later, I feel great! I’ve got more energy, I can do the things I couldn’t do before, my attitude has improved, I do more sporty stuff and I sleep better. And now when I look at donuts, I think to myself: “Don’t eat it, it’s not worth it! You know what is in it!” It’s all just sugar and carbs, nothing more.
Mom’s advice From Ilze Czubora, a working mom and weight loss coach As a working wife and mom, this way of life can and has at times taking its toll. We are all busy with work, running the house, friends and family and to top it off we also do home-school. I have a few tips to help you cope with it all and make life easier. Yes, we tend to take the world on our shoulders and wonder why we break, none of us are a superwoman - we are only human.
O
ur first banting dinner was a total disaster! Charcoal! A chicken and veg fail. But now the food is great. My favourites are meat-ball soup and stirfry. I even cook. Every morning I make omelettes with mushrooms, spinach and chicken. Cooking is pretty easy really. I also enjoy cooking with my mom. We make a sort of A-team in the kitchen, because we ‘love it when a plan comes together.’ We prepare the veg and meat on a Sunday, and then it’s easy to just cook up a delicious stir-fry every day when we come home. We try new recipes every now and then, but we don’t always stick to a recipe 100%. It does work though. I don’t know much about herbs and spices, but I do know that most herbs and spices are good for you. I like to use cayenne pepper, oregano and Himalayan salt. Don’t feel bad about being fat or obese; remember that it is NOT your fault. Now I hope you have a good day and if an 11 year old can do it, then so can you.
Ilze Czubora is a Banting Buddies Weight loss coach. For more information contact her at: ilze@bantingbuddies.com
www.facebook.com/Banting-WITH-Success
When you have made the decision to start your LCHF lifestyle, here’s what you do 1. Be honest with kids. We sat down with our boy and explained that we have been doing the wrong thing. But now that we know better, there will be big changes. 2. Give them the information. We watched videos and read articles on LCHF as much as we could. “That sugar film” is a great tool for information and shows the effects of sugar and processed foods on the body. Kids love knowing something. And they make great police officers to keep you on track! 3. Allow them to choose. Be a mom, not a dictator. Allow the kids to choose what they would eat. That gives them a bit of power and at the same time makes life easier for you. When they decide themselves they will enjoy their food. Teach them to cook; we can all use an extra hand at supper time. 4. Be the example -live what you preach. There will be a time that you will want to go on a binge, think if it is worth it. You are who they look up to and that is how they will treat the LCHF lifestyle. No one is perfect, but there are healthy foods and healthy ways to indulge. 5. Food is never a treat. Treat kids with the joy of being together. Turn off the devices and talk with them, play a game or just go for a walk. Your time means a lot more to them than you think. Reward with toys or allow them to choose. Break that emotional connection with food, and inspire them to make connections with people or animals. We are all so focused on weight loss that we seem to forget that our children will benefit from LCHF even more than us. Give them a better chance to outlive us, and all the healthy benefits that goes with it. Give them a better chance at a healthy happy life. Love, learn and share.
10 | LowcarbDirect Directory - Issue 4 - November 2016
Reversing Type 2 diabetes A
recent BBC programme revealed that in 2014 more than 1 in 3 UK adults were at risk of developing Type 2 Diabetes – obesity’s fellow metabolic syndrome traveller. In South Africa, with 69% of our women and 40% of men either overweight or obese, we may well be at the same or even greater level of risk. About 80% of people who are overweight or obese will have pre-diabetes – a forerunner for full-blown Type 2 diabetes. Now if 80% of people who are overweight or obese are at risk for Type 2 diabetes then this must mean that this serious chronic disease is largely preventable. But the question is: can it be reversed?
By Dr Peter Hill from UpforIt (www.upforit.co.za) Is it reversible?
Can Type 2 diabetes be reversed is the question I posed earlier? In a word – YES. And a number of people have done so including a very recent patient of mine – I’ll call him Oscar. How then did Oscar, and many others like him, manage to reverse their Type 2 diabetes? Some new wonder drug, perhaps? No – what is really interesting is that these people tend to either come off medication altogether or, if not altogether then they are able to significantly reduce their use of medication. In a nutshell they succeed by simply modifying their lifestyles, especially their diets. And this has largely meant getting rid of sugar and other refined or processed carbohydrates.
Traditional dogma: ‘Get it and you’ve got it for life’ Is standard care contributing to the disease? When I was a young student, which was many years ago, we were told that Type 2 diabetes, (or ‘mature onset diabetes as it was called back then) was an incurable chronic disease. In other words ‘get it and you’ve got it for life’. We were also told that Type 2 diabetes is a progressive disease – meaning that it gets worse over time and that people with this condition will inevitably end up having to inject themselves with insulin. Thankfully the picture is very different today and so if you have Type 2 diabetes or pre-diabetes, or if you know someone with either of these conditions, then please continue reading.
People with Type 2 diabetes, who either inject insulin or use other medicines that stimulate the pancreas to produce insulin, find it very difficult, if not impossible, to reverse their diabetes. This is simply because Type 2 diabetes (unlike Type 1 diabetes) is primarily a condition of insulin resistance, which is marked by having high levels of insulin in the blood (hyperinsulinaemia). Injecting insulin for people with Type 2 diabetes may thus compound the underlying insulin resistance and actually exacerbate the very condition the insulin is supposed to treat –truly a vicious cycle. Now it’s important to realise that the high blood sugar accompanying Type 2 diabetes, which most healthcare providers use to define and diagnose the condition, is not
Issue 4 - November 2016 - LowcarbDirect Directory | 11
the cause but a marker of the condition. And so if insulin resistance, which is associated with high blood levels insulin, is the primary cause of Type 2 diabetes then one has to question the logic of injecting insulin or using medicines that stimulate the production of insulin by the body.
Fat is your friend not your foe
Reversing Type 2 diabetes by changing one’s diet is possible as many people have demonstrated. And the diet that does the trick is one based primarily on very low carbohydrate, moderate protein and lots of healthy fats. That’s right – if you have diabetes then fat is your friend not your foe, provided you keep your carb intake nice and low. Now what is very low? Dr Richard Feinman, a medical researcher and nutritional expert, says it’s around 20g – 50g of carbohydrate per day. Dr Richard Bernstein, a world expert on diabetes, recommends no more than 30g per day of carbohydrate in divided ‘doses’ of 6g for breakfast, 12g for lunch and 12g for dinner. Dr Jason Fung, a specialist physician with a special interest in diabetes, on the other hand advocates regular periods of fasting combined with a low carbohydrate diet.
Science is on your side
Sadly many people have been told that a low carb- healthy fat or LCHF diet is unhealthy. But that’s not what the science shows. In fact research clearly shows that the reverse is true, and especially if one has insulin resistance, pre-diabetes or full-blown Type 2 diabetes. Now you may also have been told that your brain needs glucose (a carbohydrate) for energy and that’s true. But there are two things to bear in mind: firstly, your liver can make all the glucose your brain needs without you having to eat any carbohydrate. This means that carbs aren’t essential nutrients. Secondly, your brain can use fat-derived nutrients called ketone bodies for energy. High carbohydrate diets are not recommended for people with Type 2 diabetes because these diets increase insulin resistance and blood sugar levels. This means that over time, more and more medication is needed to control the high blood sugar levels. And even then research showed that very few people (less than 10%) on medication plus high carb diets are able to sustain what are considered to be normal blood sugar levels in terms of most treatment guidelines.
Get help today Type 2 diabetes is a very serious and important member of the cluster of lifestyle-related diseases that go to make up the Metabolic Syndrome. But it is reversible for many people who follow the LCHF way. If you have Type 2 diabetes or pre-diabetes (often marked by abdominal fat) and you would like help in trying to reverse this burgeoning pandemic, then please email me at askdrhill@lowcarbdirect.net. I’m, Dr Peter Hill for LowCarbDirect.
Until next time, stay healthy and safe.
12 | LowcarbDirect Directory - Issue 4 - November 2016
Too busy to exercise?
O
Think again!
By Sharon Jessop
ne of the leading reasons people skip their exercise is because they think they have no time to exercise. But think about it, if you have time to watch TV or scroll through Facebook you have time to exercise. Sometimes it is more about time management and what is more important in the long run, than updating your Facebook status or catching up on that TV series… Lucky for you, you don’t need to spend hours at gym to get a good workout or miss your TV series. Sometimes short intense workouts are better than a long; drawn out one plus you can multi-task your exercise and TV or Facebook time. Here are 7 practical tips of how you can get your 30 – 45 minutes of exercise daily without ever setting a foot inside a gym. Hold on to your smartphones and coffee cups people – it’s time to GET ACTIVE!
1 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.
Work on your time management!
This is an obvious one as treating your body right should be a priority! The key to time management is to work smarter, not harder: • Make a to-do list and complete tasks in order of importance. Make sure you check off each task as you complete them, there’s no better feeling than seeing your entire to-do list checked off! • Schedule time for your workouts in your diary and stick to it! Remember bosses don’t cancel. • Learn to say no. You should always prioritize your time and this includes your health, fitness, wellness and sleep. It’s okay to turn down a party invite once in a while.
2
Get up 30 minutes earlier
When your alarm goes off, jump out of bed immediately and start exercising. Exercising early in the morning is great as it improves your mood, gets your body going, and improves circulation, which will help you stay focused throughout the day. Becoming an early morning exerciser means you get to cross your workout off your to-do list early. We're not telling you to skip out on sleep in favor of a sweat session, but rather to reset your internal clock and go to bed 30 minutes earlier – this way you get the best of both worlds, an early night and time to work out.
3
Turn your commute into a workout
Consider jogging or cycling to work, simply set your alarm 30 minutes earlier to give yourself enough time to run or cycle to work, you’ll save on petrol costs, it’s better for the environment and you will get your much needed exercise – what a bonus!
4
Prepare your gym bag and food the night before
You’re less likely to skip your workout if your bag is packed and ready to go. Preparation is the key to success. This applies to everything, from preparing your breakfast, lunch and snacks the day before to ensure healthy eating, to packing your gym bag to ensure you have everything ready for your workout. Remember folks, failing to plan is planning to fail.
Issue 4 - November 2016 - LowcarbDirect Directory | 13
5
You’re stuck at home looking after the kids? Do some yoga or a home workout and involve the kids!
These days you get so many good quality FREE workouts online. Google a great free yoga or home workout – get the kids together and exercise. This way you get to spend quality time with your kids, have some fun (home workouts can induce great fits of laughter) and you get your exercise. Multitasking deluxe!
6
Sneak in a lunch time workout
Make use of your lunch time by hitting the gym or going for a jog or find a flight of stairs and power up them a couple of times, you’ll be surprised at the intensity and toning ability of a flight of stairs. Not only will it keep your waistline in check, you will be more alert and productive during the day by relaxing your brain for an hour as opposed to eating lunch at your desk.
7
Traveling a lot and missing your workouts?
Pack your running shoes and go for a jog if the area is safe enough. You’ll be surprised what you see while running. If your hotel or guest house has a gym, use it! If all else fails, get a fitness app on your smartphone and work out inside your hotel room. You get superb short but high intensity workouts on your fitness apps. Or book a hotel room on the top floor and take the stairs, better still, run up the stairs as far as you can go – stairs is an excellent workout. Always remember folks, that even though experts recommend 30 – 45 minutes of exercise per day for optimum health and wellness, it was never said that you cannot break this up into smaller “bit size” bouts of exercise during your day. All the opportunistic stolen exercise moments add up to the 45 minutes needed per day and if you are pressed for time like most of us, you have to become creative with your exercise, and just do it!
14 | LowcarbDirect Directory - Issue 4 - November 2016
Low Carb &
the Holidays
By Azza Motara
A
hallmark of the holidays is that it announces that time of the year when even the most ardent low-carbers fall off the dietary bandwagon and abandon their usually discipline lifestyles for the readily available festive treats. I wish I had a penny for every time a patient told me how diligent they were until the holiday season arrived, which ordinarily spells meals filled with copious amounts of sugar and refined carbohydrate ( for my article explaining this addiction click here). Of course, the holidays commemorate all things joyous, where food and family meet but this need not be a reason to quit and hence undo all the hard work of the past year. A couple tips to consider for those holiday dinners or whilst travelling: Fill up beforehand
Eat ENOUGH low carb whole foods before attending that office function/dinner party or boarding a flight so that you are nourished and temptation is minimal.
Take it with
on your cooked vegetables. Skip dessert, or choose a cappuccino and cheese plate or berries with cream. State your preferences to the waiter and be specific. Many restaurants are surprisingly accommodating.
Drink mostly water
Champagne, dry wine, light beer and straight spirits are okay in small amounts.
Why not pack your low carb veggies, healthy fats and some snacks to take along? That way you can still partake in the carvery/protein available.
Try intermittent fasting
Stock up on snacks
Consider mindful eating
Good choices include dark chocolate, celery and cream cheese, nut butters, cruditĂŠs with guacamole, whole yogurt, nuts, berries with cream, hard cheeses, boiled eggs and biltong. These are great in flight options instead of the high-carb snacks usually served. Be creative with containers and packaging for e.g.: a soap dish is great for butters or squeeze bottle for olive oil.
Swop it up when dining
Say no to bread for starters but yes to olives, ask for double veggies instead of the starch with your main course (or order a starter portion with veggies), and choose olive oil and vinegar for your salad. Ask that your veggies be cooked in olive oil or for butter to melt
An excellent option to keep hunger at bay until you are able to source something more suitable.
Rather than simply putting food into your mouth with wild abandon simply because everyone is.
Write it down
Consider keeping a holiday journal with your hopes (AND fears!), goals and tips to keep you inspired and on track and refer to it daily. You didn’t come this far to quit.
Connect to the reason for the season
Share, get involved in charity drives and related projects if it means keeping you out of the kitchen and preparing conventional festive foods.
Azza Motara
Baby Marrow & Cheese Snackers (Makes 20 slices)
Ingredients
• 1 cup mixed seeds (Flax, sunflower, sesame, pumpkin) • ¾ cup full fat cheese (grated, keep a quarter cup for topping) • 1 tbsp. psyllium-seed husk • ½ cup water • 2 eggs • ¾ cup baby marrow (fine grated) • ½ teaspoon salt • Half teaspoon crushed garlic • 1 tbsp. olive oil • Black pepper
Directions
Preheat oven to 180 degrees. Mix all ingredients together except for black pepper and a quarter cup of the grated cheese. Stand for 5 minutes. Spread out on baking paper on a baking sheet. Top with remaining cheese and crush black pepper over. Bake for 20 minutes. Remove from oven and cut into squares. Bake for a further 30 minutes, depending on desired consistency.
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 approach to overall health and wellness, practicing the ancient philosophy of food as medicine. Patients are often surprised that a dietician is advocating for Low Carb High healthy fat, particularly with ADSA (she has never been a member) taking Prof Noakes to trial. “Like most dieticians I was “fed“ the low-fat lie also known as the diet-heart hypothesis throughout university so my first impression of ketogenic diets were very negative. However, my Eureka moment(s) came the further I dug and nothing made more perfect sense from both a nutritional and preventative perspective than LCHF! It is really promising to see more dieticians coming on board daily (I’m far from being the only one) and the berry on top of the (low carb) cake are my amazing patients who are empowered to reverse illness, regain their health, feel a renewed zest for life and lose weight in the process“
I make this recipe both as snackers or as crackers (in which case bake for 30 minutes longer on 140 degrees and enjoy with a dip because of the harder consistency!). Also makes an awesome pizza base when cooked to the first stage.
Follow her journey to making real food good
These are great as take-along snacks to functions or for travel as they hold well in a sealed ziplock bag. Top with avo slices, cream cheese or some olive oil-based basil pesto, carried along in your favourite mini containers.
twitter.com/ thedieticianmom
facebook.com/ The-Dietician-Mom
thedieticianmom .wordpress.com
16 | LowcarbDirect Directory - Issue 4 - November 2016
Mushrooms
VITAMIN D
Why do we need Vitamin D? Vitamin D, which is really more like a hormone than a vitamin, is essential for healthy bones and strong muscles. It helps put calcium into the bones rather than into the arteries, where it causes hardening of the arteries. It plays an important role in metabolism, prevents infections, enhances mood, and reduces the risk of cancer and auto-immune and cardiovascular diseases. Rickets, osteoarthritis, osteoporosis, and fractures are a few of the many problems linked to low vitamin D.
By Judy Barnes Baker, www.carbwarscookbooks.com
we spend outdoors, and how much skin we expose. Being older and having darker skin reduces the amount our bodies can produce, but perhaps the biggest factor contributing to our modern epidemic of vitamin D related conditions is the increased use of sunscreens. The American Cancer Society says, “Ideally, about 1 ounce of sunscreen (about a shot glass or palmful) should be used to cover the arms, legs, neck, and face of the average adult,” and that it needs to be reapplied at least every two hours. The Skin Cancer Foundation recommends using sunscreen every day, even when indoors (www.skincancer.org/prevention), lest, God forbid, reflected light from a window might strike your unHow much Vitamin D do we need? Different organizations recommend different daily intakes protected skin! At the recommended rate, each person (RDIs) for vitamin D. The Vitamin D Council gives the RDI would go through a whole bottle every day or so. as 1,000 international units (IUs) for infants, 1,000 IUs per A Swedish study showed that women who got each 25 pounds of body weight for children, and 5,000 IUs for adults. The U.S. government recommends 400 IUs for the most sun lived the longest. The researchers infants, 600 IUs for children, 600 IUs for adults, and 800 concluded that avoiding sun exposure was as IUs for seniors. (The Vitamin D Council sells an in-home dangerous as smoking! test kit to check your level.) Another downside to our sunscreen addiction: Researchers estimate that 4,000 to 6,000 metric tons of Where do we get Vitamin D? Our primary source for Vitamin D is sunlight. sunscreen wash off swimmers annually into the oceans, The skin of mammals contains cholecalciferol, which and that it is killing the world’s coral reefs. For more in-depth information on vitamin D and sensiis converted to vitamin D3 when exposed to ultraviolet B (UVB) light. D3 is better absorbed and utilized by the ble sun exposure, check out the Vitamin D Council. They body than D2 and it remains useable for weeks instead of advise that we avoid the use of sunscreen altogether and just days. Many things affect our ability to get adequate that we should cover up with clothing or move into the D from the sun, including where we live, how much time shade after getting a little sun.
Issue 4 - November 2016 - LowcarbDirect Directory | 17
‘Research has shown that sunscreen helps prevent squamous cell carcinoma, but has no effect in preventing basal cell carcinoma. For melanoma, research has been contradictory. Some research shows that sunscreen prevents melanoma, while other research shows that it increases your chance of getting melanoma.’ ~Vitamin D Council The second way to get vitamin D is from supplements. Sun-phobia and aggressive marketing by the manufacturers of sun protection products have undoubtedly made alternative sources for vitamin D a necessity for most people, but that is not a viable solution for some of us. Nearly all commercial vitamins and supplements get their vitamin D3 from lanolin (the oil from sheep’s wool) even though they may not tell you that on the label. That makes them off limits for those following plant-based diets and even for me. I’m not a vegan, but I am allergic to lanolin. It is possible to buy vegan supplements that actually contain D3. They come from either fungi or lichen. (Fungi are parasites that cannot produce their own food. Lichens are compound life forms made up of fungi and algae. Lichens have been described as “fungi that learned to farm.”) I found only two brands: A one-ounce bottle of lichen-sourced D3 has a list price of $21.95. At my dose of 5,000 IUs per day, it lasts me two weeks. A second vegan D3, made from several varieties of mushrooms, costs around $15 and lasts me a month. Thankfully, I’m not allergic to mushrooms, but it contains 23 “other ingredients,” including several things that I can’t take. The third source for vitamin D is food, but it is almost impossible to get enough from food alone. Animal foods, such as liver, fatty fish, and egg yolks provide some D. (Cod liver oil contains vitamin D3, however, it is high in vitamin A, which can be harmful if it builds up in stored fat). Fat-soluble vitamins like A, D, E, and K can only be absorbed if there is sufficient fat in the diet. Much of our food supply has been stripped of natural fat and plant-based diets are being heavily promoted as the most beneficial
for health; vegetarians and vegans are especially at risk for vitamin deficiencies. Mushrooms are the exception to the rule that you can’t get vitamin D from plants. Fungi contain the plant sterol, ergosterol, which is converted to vitamin D2 (ergocalciferol) by UVB light in a process similar to the way 7-dehydrocholesterol in human skin is converted to D3 (cholecalciferol). Fungi are the only option for vitamin D from non-animal sources, but they don’t naturally contain very much. However, when mushrooms are exposed to UVB light, their D level skyrockets. A study from Boston University School of Medicine found that mushrooms have the capacity to produce not only D2, but also D3 and D4 if you know the tweak! Read more about vitamin D from mushrooms. To make DIY Vitamin D Mushrooms During the three summer months (or any time if you live in the tropics), buy fresh mushrooms, shitaki or portabella preferred. Remove and discard stems or use to flavor broth because they are too tough to eat. Place mushrooms gill-side-up on a tray and set outside in direct sunlight during the middle of the day for six hours per day on two consecutive days. Cover or bring them inside at night so they don’t get damp. If mushrooms are not completely dry after two days, place them in a warm oven or dehydrator to finish drying. Store air-tight and use within a year. Just one-tenth of a light-treated portabella mushroom can provide a full day’s supply of vitamin D, so use your (to page 18)
18 | LowcarbDirect Directory - Issue 4 - November 2016 treated mushrooms sparingly to get maximum use. They can be mixed with any dried or fresh mushrooms for use in cooking. The only way to know for sure that my super-mushrooms are giving me enough vitamin D is to try them for a while and then get a 25(OH)D serum blood test.
serve as a side dish or stir mushrooms into sauces, soups, or stir-fries.
Makes 4 servings
Nutrition data: Calories: 87; Fat 6.9g; Carbs: 4.1g; Fiber: To reconstitute dried mushrooms 1.1 g; Protein: 4.2g; Net Carbs: Cover dried mushrooms with hot water. Soak for 30 min- 3g utes or until softened. Set a mesh strainer lined with a dou- *One pound (450 grams) of fresh mushrooms will weigh ble layer of cheesecloth or a coffee filter over a bowl. Place about 2½ to 3 ounces (70 to 85 grams) after drying. mushrooms with soaking liquid into the strainer and let the liquid drain into the bowl. Reserve the soaking liquid to Notes: use as broth. Remove the filter from the strainer and rinse Even five minutes of sun can increase the vitamin D conmushrooms to remove debris. Place mushrooms on paper tent in mushrooms substantially! towels and blot dry. Indoor ultraviolet lamps are actually more effective than natural sunlight. Slicing the mushrooms before drying will expose more area to the light and increase the vitamin D content. Dried mushrooms can be ground into a powder and used Sauteed mushrooms to flavor, thicken, and enrich soups and sauces or put into capsules to use as supplements.
with garlic
Ingredients
• 1 pound rehydrated, dried mushrooms and/or fresh mushrooms, including a few vitamin D enriched mushrooms* • 3 tablespoons filtered soaking liquid from mushrooms or bone broth • 2 cloves garlic, peeled and chopped • 2 tablespoons cooking fat, such as bacon fat, lard, butter, or light olive oil • Salt and pepper to taste • 2 to 4 tablespoons fresh herbs, such as parsley, rosemary, oregano, or microgreens • 2 tablespoons crumbled goat cheese or grated Parmesan to garnish
Directions
If using fresh shitakis or portabellas, cut off stems or pinch them out with your thumbnail and discard or use to make broth. Stems of other mushrooms can be eaten. (The dried mushrooms that were exposed to the sun will already have the stems removed.) Rinse mushrooms quickly under cold water. Slice both fresh and rehydrated mushrooms. Heat the fat in a medium skillet. Add garlic and mushrooms and sauté for 2 to 3 minutes or until garlic is softened. Add soaking liquid from mushrooms or broth to skillet and heat until steaming. Cover and steam for 3 minutes. Remove cover and continue to cook for 4 minutes or longer until liquid is absorbed. Sprinkle herbs over mushrooms and top with cheese to
Judy Barnes Baker, ©2016
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
H
20 | LowcarbDirect Directory - Issue 4 - November 2016
elp!
Die feesseisoen lê voor!
W
at maak ek gedurende die feesseisoen met afskeidspartytjies en saamkuier? Dis maklik om enige eetplan tydens jou normale program te volg, maar sodra daar afwykings kom, kan dit soms baie moeilik raak. Wees voorbereid. Dink jou in die situasie in. Beplan wat jy gaan doen. Moenie honger na enige funksie toe gaan nie. Jy het geen beheer oor wat voorgesit word of wanneer dit bedien word nie. As jy honger is, gaan jy swig voor die versoeking van al die southappies en ander lekkernye wat vooraf bedien word. Eet iets voor jy gaan, soos kaas. Kaas is vullend en bevat baie vet wat jou langer versadig hou. Probeer om jou drankies af te wissel met ‘n glas water sodat jy nie soveel alkoholiese drankies inneem nie. Gooi baie ys in jou drankie sodat jy dit stadiger kan drink. Indien moontlik, bestel ‘n koppie tee! Smul aan dit wat jy mag. Leer om vinnig oor die kos te loer en kyk waarvan jy kan eet. Besluit waarvan jy gaan skep voor jy begin skep. Skep genoeg van die toelaatbare kosse. Probeer om so ver as moontlik by die LCHF-reëls te hou. Bly weg van stysels, pasteideeg, ens. As jy nie anders kan nie, skep van die
Deur Madelé Burger
alias Toortsie (https://toortsie.com) pastei, maar eet net die vulsel. Sou daar regtig niks wees wat binne die LCHF-reëls is nie, skep slegs ‘n klein bietjie met baie slaai sodat jou bord vol lyk. Sou jy verkeerd eet, probeer om vir minstens ‘n week 100% reg te eet. Wat van die vakansie waar ‘n mens nie hard wil werk nie? Onsself braai omtrent daagliks, en dis so maklik! Word jy genooi na ander mense, bied aan om iets saam te neem, iets wat jyself kan eet, soos ‘n broccolislaai of mengelslaai. Vir peuselhappies vooraf kan jy ‘n peuselbord saamneem met neute, kaas, salami, komkommerrepies, wortelrepies, klein tamatietjies, gherkins, en dubbelroomjoghurt as doopsous. Neem genoeg sodat ander ook daarvan kan eet, maar jý weet ten minste dat jy wel iets het om te eet. Vermy die poedings sover as moontlik. Ekself gaan sommer badkamer toe solank die poedings bedien word, of sê net vriendelik “nee dankie”. ‘n Verduideliking is nie nodig nie. Geniet die feesseisoen. Groetnis
Toortsie
LEES MEER facebook.com/bantingboerekos Persverklaring oor LCHF Resepteboek – Jan Greyling
Toortsie Bestel jou kopie vandag nog - English version out now!
ORDER NOW
Issue 4 - November 2016 - LowcarbDirect Directory | 21
Toortsie se
English recipe
Wortelstolslaai Bestanddele
• 750 ml gerasperde geelwortels • 1 piesang • 25 ml suurlemoensap • 20 g suikervrye jellie, pynappelgeur • 10 ml gelatien • 1 ml sout • 500 ml room • 375 ml kookwater
Metode
1. Druk piesang met ‘n vurk fyn en gooi suurlemoensap oor. Gooi dit by die wortels en meng. 2. Los jellie en gelatien in kookwater op. Laat vir 5 minute afkoel. 3. Klits jellie tot dit romerig is. Klits die sout by. 4. Vou die room liggies in. 5. Vou die wortelmengsel liggies by die jelliemengsel in. 6. Spoel ‘n jelring uit met koue water. Gooi die mengsel daarin en plaas dit in die yskas. Dop die gestolde wortelring uit in ‘n groot opdienbord net voor opdiening. Nota: Diabete en persone met insulienweerstandigheid: Let asb op die hoër koolhidraatinhoud van hierdie slaai en gebruik dit oordeelkundig.
22 | LowcarbDirect Directory - Issue 4 - November 2016
We are on the brink of the festive
season and summer holidays for many, and although it is a joyous time for most, it could be quite daunting when you are new on the low carb lifestyle. Are you a bit worried on how you will manage to stay on track? Fear not. We put together a few deilicious recipes to help you stay on your chosen path to good health, while you entertain your family and friends with some mouthwatering low carb snacks and drinks.
Pumpkin
Spice Latte
J
By Jeanette Auret
eanette Auret is a passionate food blogger who just loves developing new mouth-watering recipes suitable to the low carb lifestyle. Follow her on her blog Jeanette’s Low Carb for many more inspiring recipes.
1 large latte
*If you enjoy this drink, you can cook pumpkin and freeze it in portion sizes in an ice tray for future use*
Ingredients
• 2 tablespoons cooked, puréed pumpkin • 1 tablespoon xylitol or Erythritol • 1/2 teaspoon mixed spice • 1/4 teaspoon cinnamon • 1/8 teaspoon vanilla extract • 1/2 cup milk or cream • 1/3 cup espresso, or very strong filter coffee • Whipped cream to add on top (optional)
Directions
Place the pumpkin, spices, xylitol syrup and milk into a small pot and bring to almost boiling point. Strain through a fine sieve and return to the pot. Whisk to aerate the milk and create foam. If you have a steamer or milk frother, then by all means use this for additional foam. Pour the coffee into a suitable heat resistant glass. Pour the milk and as much froth as you can fit in to the glass. Finish off with whipped cream. Acknowledgement: Source credit
Rooibos
Lemon & Mint Iced Tea
single serving
Ingredients
• 1 cup water • 2 rooibos teabags • 1+1/2 tablespoons xylitol to taste • 10 mint leaves • 10 ml lemon juice
Directions
Bring all ingredients to the boil and allow infusing. Once it has cooled, strain and serve over ice with a slice of lemon to garnish. Acknowledgement: Source credit
Pizza
Toasties Ingredients
• 12 thin slices of WHITE YOGHURT LOAF • Homemade pizza sauce • 12 slices mozzarella • Grated extra mature cheddar • 12 slices salami, bacon or ham PIZZA SAUCE (Leftovers can be frozen) • 1 tin of good quality diced tomatoes in juice (I get mine from Woolworths) • 1 teaspoon dried origanum • Salt and pepper • 1 teaspoon xylitol (or to taste) – This is to cut through the acidity of the tomatoes. • 1 clove garlic, crushed • A pinch of chilli (optional)
Directions
Bring to the boil and simmer for a few minutes to allow the flavours to blend and the sauce to thicken slightly. Allow the sauce to cool.
Assembly
Heat the grill of your oven. Toast the bread in a toaster. Place the slices on an oven rack with foil to catch the overflow of melting cheese. Place a slice of mozzarella on each slice of toast. Top with 1-2 teaspoons pizza sauce. Add the meat of your choice. Top with grated mature cheddar and place under the grill for a few minutes. Allow cooling a little and for the toast to firm up, then you can pick it up like a regular slice of pizza! Acknowledgement: Source credit
photographs by Jeanette Auret
By Jeanette Auret
Chia
Seed
Crackers Ingredients
• 2 tablespoons chia seeds • 2 x large eggs • 200 ml almond flour • 100 ml coconut flour • 40 g grated Parmesan • 1/2 teaspoon salt • 1/2 teaspoon pepper • 1/2 teaspoon cayenne pepper (optional)
photographs by Jeanette Auret
Some more recipes • • • •
Directions
Be the first to test all the amazing new recipes.
Available in English & Afrikaans
P
Preheat oven to 180 ̊C. Combine all the ingredients together to form a ball. The recipe says to refrigerate it in cling wrap for 30 minutes, I didn’t refrigerate it and it held together perfectly. Place the dough between two sheets of baking paper or cling wrap and flatten the dough with your hand before rolling out to 2mm thickness. You can either, lift up the bottom sheet of baking paper with the rolled out dough and place it on a baking tray and bake, or you can use a cookie cutter, like I did. Bake for 10-12 minutes. If you have baked a solid sheet, then break it apart into pieces. It will probably break if you try and cut it anyway. If you used a cookie cutter, it comes out just like that. Place onto an oven rack to cool. Serve with a dip or with cheese or plain as a snack.
Berrylicious Iced Tea Coffee, Chocolate Frappe Ultimate Seed Crackers Baba Ganoush
DER YOUR C R O OP E Y R
NOW
and have it delivered to your door upon first release.
Acknowledgement: Source credit
www.lowcarbislekker.co.za
Low Carb Classifieds
Issue 2 - September 2016 - LowcarbDirect Directory | 25
Eat your
out
WE
yourself
your body
LOW CARB
Breads|Buns|Bagels|Rolls|Pitas|Pizzas
Passionate about LCHF?
Hein & Leandi +27 (0)74 521 4086 Cape Town & Surrounds
www.bantingbuddies.com
Success BANTING WITH
Delicious range of sugar-free products
Ilze Czubora Weight loss coach
Certified and trained by Banting Buddies & Supported by Sally-Ann Creed; Co-Author of The Real Meal Revolution
BEST PRODUCTS BEST SERVICE BEST VARIETY
ilze@bantingbuddies.com facebook.com/Banting-WITH-Success
SHOP ONLINE
www.delitefoods.co.za | +27 (0)21 702 0721
Grab one of our 2 Special Advertising offers Option 1: 15% off any once off placement
Boost your
SALES this Festive Season
LOWCARBDIRECT your complete low carb guide
Option 2: 10% off any 3 month+ contract Plus a FREE monthly website advert & 1 FREE editorial* (*T&C’s apply)
Contact
Louise van den Dool at marketing@lowcarbdirect.net C: 061 531 7737, www.lowcarbdirect.net , Media Kit & Rate Card
UpForIt – Coach in a pocket OPEN INVITATION
to new and existing health coaches At UpForIt we realise that losing weight and getting healthy is not easy – just ask anyone who has ever been on a diet! To provide the expertise and ongoing support that most people need in order to optimise their health (and if necessary lose weight at the same time) we developed a: Health coaching smartphone App that puts a ‘coach in your pocket’
6 UNIQUE BENEFITS
UpForIt offers: 1. The ability to coach online in real time or respond in an agreed time, which improves frequency of contact and time management for both coach and client 2. Convenience – client carries a coach in their pocket 3. Scalability – able to reach many clients as opposed to 1 on 1 coaching 4. Revenue – ability to increase revenue because its scalable 5. Savings – data cheaper than voice notes – for both client and coach 6. Easy communication medium –coach has ability to create diagrams, images and training material which can be shared with multiple clients
ARE YOU UP FOR IT? Would you like to • 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? • learn more about the basics of nutrition needed to address the metabolic dysfunction of insulin resistance that is at the root of obesity and the other conditions of the metabolic syndrome. • be able to broaden your client base and reach more people who need your coaching help? Then UpforIt is the answer!
Claim your FREE
TRAINING COUPON
Limited free offer
to the value of R10 000 today!
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 claim this FREE OFFER or get further information on the UpForIt Academy and the ‘Get Healthy Together’ platform for health coaches, please contact me, Dr Peter Hill, at askdrhill@lowcarbdirect.net. www.upforit.co.za