✸ LOSE IT! ‘MY HUSBAND AND I LOST 32KG IN 5 MONTHS’
6
The LCHF way
CAN I EVER EAT ROOT VEGETABLES? AND OTHER BURNING QUESTIONS
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SMART DRINKING
ALL ABOUT ALCOHOL AND LCHF
HOW TO BEAT EMOTIONAL EATING
KETOGENIC DIET AND EPILEPSY
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THE PROS – AND PROS
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THE ICE QUEEN
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42 brand
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contents
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to change your life! 3 4 5 6 8 9 10
12 14 16
22 25 26 28
ED’S LETTER THE 10 RULES OF BANTING Our quick guide to the ground rules LCHF NEWS What’s new in the world of LCHF BEST IDEA THIS MONTH What makes cauliflower a miracle ingredient? GREAT READS A selection of LCHF recipe books to inspire you EAT THIS NOT THAT Forgot sushi – try these prawn and noodle nori rolls instead! ‘BANTING HAS IMPROVED OUR MARRIAGE’ One couple’s successful weight loss story WHY SOME WOMEN BATTLE TO LOSE WEIGHT And how LTL can help SALLY-ANN CREED ANSWERS 4 READER QUESTIONS BOOK EXTRACT: LOW CARB IS LEKKER Inè Reynierse has adapted traditional SA recipes for LCHF-ers THE PROBLEM WITH ALCOHOL Is there a place for it in an LCHF lifestyle? READER’S RECIPE Sandy Marwick’s courgette fritters FABULOUS LCHF SNACKS & HORS D’OEUVRES Q&A WITH CLINICAL THERAPIST LORI SHIFRIN Your relationship with food
32 USING A KETOGENIC DIET TO TREAT EPILEPSY 36 THE PROOF IS IN THE PUDDING How Cold Gold came to develop over 30 delicious LCHF ice cream flavours 38 WEIGHTLIFTING FOR WOMEN Rushda Ebrahim tells us why women need to include this in their exercise regime 40 LIFTING WEIGHTS 6 body-sculpting, core-strengthening moves for women 42 YOUR MONTHLY SHOPPING LIST 43 9 FAMILIAR LCHF STAPLES – in 31 clever new ways 44 TAKE 5 FABULOUS TOMATO RECIPES 50 5 REALLY EGG-CELLENT CONCOCTIONS 56 BRILLIANT THINGS TO DO WITH AUBERGINE, CAULIFLOWER AND COURGETTES 60 GAME-CHANGING CHICKEN RECIPES 66 MINCE IN 5 DELICIOUS NEW WAYS 74 5 GREAT IDEAS WITH ALMONDS 78 WHAT CAN I EAT? An easy-to-use reference guide 80 RECIPE INDEX Your index to all the recipes in Lose It! magazine, volumes 1– 6
PHOTOGRAPHS: ANÈL VAN DER MERWE (MAIN COVER PIC), CHELSEA MACLACHLAN, SEAN CALITZ, SUPPLIED
Lose It!
NEWS, VIEWS & REVIEWS Our expert panel
PHOTOGRAPHS: ANÈL VAN DER MERWE, SUPPLIED. HAIR & MAKEUP: LIZ KAPLAN
NUTRITIONAL THERAPIST SALLY-ANN CREED – the foremost and most experienced LCHF practitioner in South Africa DR GERHARD SCHOONBEE – GP has over 40 years of experience, and personal experience of living LCHF, as well as a deep scientific and medical curiosity about the subject NICKY PERKS – BLOG AUTHOR OF WWW. PRIMALPERKS.COM AND CO-FOUNDER OF BANTING BUDDIES which offers personalised coaching to those wanting to lose weight and get healthy Please share your success stories, recipes, banting restaurant reviews, tips, questions and concerns with us on info@loseit.co.za, @loseitmag (Twitter and Instagram) and facebook.com/Loseitmag. We look forward to sharing our insights and experiences!
The LOSE IT! team were out in full force at the LCHF
Health Summit 2015 in February, and we managed to spend one-on-one time with some of the biggest LCHF authorities in the world. It was great! Prof Tim Noakes gets a hard time in the local press, which is completely unfair, because actually, LCHF was recognised in the rest of the world long before he started to speak about it here in South Africa. International names like Gary Taubes, Dr Steve Phinney, Dr Eric Westman, Christine Cronau, Zoë Harcombe, Dr Jay Wortman, Dr Andreas Eenfeldt and numerous other scientists, doctors and nutritionists have all been advocating this way of life for decades – and they had such inspiring results and stories to share. Our very own Dr Gerhard Schoonbee was also there, of course, as was our expert nutritional therapist, Sally-Ann Creed – whose depth of knowledge is so great that she should definitely have been up on that stage too. Marli Meyer, our Digital Project Manager, got a great interview with Dr Gary Fettke about LCHF as a possible treatment for some cancers – really interesting information that we know you’ll find fascinating too: Dr Fettke is himself a cancer survivor. ‘I think we have overlooked the Metabolic Model of Cancer,’ he says on his Facebook page. ‘The Genetic model falls over all the time. Modifying the diet, and particularly sugar intake, can play a major role in cancer management – nutritional ketosis has to be considered in every cancer management (and prevention).’ Look out for Dr Schoonbee’s in-depth story on this essential topic in the next issue of LOSE IT! (in stores 27 May). In other news, the first group to start our specially designed 6-week online meal plan, Ladies That LCHF (LTL) are halfway through as we speak, and are reporting really great results: some women have lost up to 6kg in four weeks! We’re so proud of them all – their support for each other, and their commitment to LTL, are really inspiring. We’re also delighted to welcome Banting Buddies co-founder Nicky Perks to our panel of experts. Also the blog author of www.primalperks.com, Nicky has a huge knowledge (and personal experience) of living LCHF, and we’re lucky to have her. She will be monitoring our online forums, as well as writing for the magazine. On those forums, our LTL-ers use a phrase that we love so much we’re going to end with it here:
!’
‘Let’s do this Until next time
THE LOSE IT! TEAM PS: This month, on the suggestion of LOSE IT! reader Ivanna Granelli, we’re also including a recipe index to help you find every single recipe we’ve ever published in all six issues of LOSE IT! to date. Great idea, Ivanna – thank you!
VOLUME 6 2015 LOSE IT! | 3
10 RULES of LCHF
REMEMBER this is not a high protein diet. It’s a high fat, medium protein, low carb way of eating.
1
CHOOSE real foods that 2 look like what they are, and cook them from scratch. SUGAR – it’s best to 3 NO go cold turkey. But if you need to make a transition, substitute with stevia, xylitol or erythritol – NOT artificial sweeteners.
LOSE IT! DISCLAIMER
1. You mustn’t use the content in Lose It! as a substitute for medical advice from a healthcare professional. You should seek medical advice from a qualified professional before starting any weight loss programme. 2. Both the Lose It! website and the magazine (which we sometimes refer to as Lose It!) provide educational information on weight loss management and are intended to assist users in weight loss. Lose It! is not a medical organisation and cannot give medical advice or a diagnosis. 3. The information and material on the Lose It! website and in this magazine are intended as a general guide to assist weight loss and do not take into account individual circumstances. Lose It! will not provide any form of assistance or support on individual cases nor feedback on any information you submit or post to the website and magazine. 4. You use the Lose It! website and magazine and the information contained in both entirely at your own risk and you assume full responsibility and risk of loss resulting from such use. 5. Lose It! and its affiliates, their shareholders, office bearers, employees, agents and consultants will not be liable for any damages that arise in any way from the content of Lose It!. This limitation of liability includes but is not limited to any direct or indirect loss, damages and/or consequential damages. 6. We’ve taken all reasonable steps to ensure the correctness of the information provided on the Lose it! website and in this magazine.
To pre-order issues of LOSE IT! email Julian Padua at julian.padua@media24.com or call him on (021) 408 1291. To download a digital version of LOSE IT! to your tablet or smartphone, go to www.mysubs.co.za/magazine/lose-it-the-banting-way To subscribe to LOSE IT! call 0861 00 06 06 (office hours); email loseitsubs@media24.com; SMS the word LOSEIT to 32361 (SMSes cost R1). SUBSCRIPTIONS, RENEWALS AND ENQUIRIES 087 740 1029
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4 | LOSE IT! VOLUME 6 2015
4
NO GRAINS of any kind.
5
FAT is not the enemy. Enjoy it!
6
STOP snacking. You won’t need to – it’s just a habit.
EAT only when you are hungry; eat until you are satisfied – then stop.
7
EAT EGGS – they’re healthy, satisfying and very good for you.
8
NO (or very, very little) FRUIT Think of it as a sweet rather than a healthy snack.
9
DON’T eat when you’re not hungry. You won’t die if you occasionally skip a meal you don’t feel like eating.
10
THE EDITORIAL TEAM FAIRLADY EDITORIAL TEAM Editorial Head Office: ABSA Centre, 4 Adderley Street, Cape Town, 8001 Postal address: Box 1802, Cape Town, 8000 Tel (021) 408 3898 Fax (021) 408 3959 EDITOR Suzy Brokensha Office manager Deidre de Bruyn (021) 408 3898 Deputy editor: Creative Caryn McArthy Managing editor Crystal Matthews Senior editor: Departments Anna Rich Fashion editor Cara-Lee Ruditzky Fashion intern Kirstin Gerber Beauty editor Kelli Clifton Beauty assistant Jana Wessels Food editor Justine Kiggen Food assistant Pia-Alexa Duarte Senior features writer Liesl Robertson Photojournalist Chelsea Maclachlan Content manager/Consumer Test House editor Tasneem Larney (021) 408 3854 Promotions manager Washiefa Larney (021) 408 3910 Senior designer Janine Nortjé Chief subeditor Sameena Amien (021) 408 3834 Lose It! acting features editor Caryn Gootkin Lose It! subeditor Ethne Withers Picture editor Anèl van der Merwe Digital project manager Marli Meyer Retoucher Johan Alberts Intern Sandra Parmee
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health
BY: ANNA RICH
LCHF NEWS What people
look out for ...
That Sugar Film
are talking about right now…
TEXT: THE GUARDIAN, NHS CHOICES & SCIENCEDAILY.COM. PHOTOGRAPHS: GALLO IMAGES/GETTY IMAGES, SUPPLIED
THE SIXTH TASTE
Sweet, salty, bitter, sour and umami – we’re all familiar with the five tastes we experience. Now scientists at Deakin University, Melbourne, say there’s compelling evidence that fat should be added to that list. In a journal article, Professor Russell Keast writes that the tongue has taste buds that detect the presence of fatty acids. About the drive to reduce fat in foods, he says: ‘When we think about those foods that were put out in the 1990s – low-fat foods that were often failures – maybe it’s as simple as not understanding the role of fat. You just can’t remove the fat from a food, replace the textural components and the flavour release and expect it to be successful – because you haven’t matched the taste component, which has all of these other physiological and psychological effects that will affect the liking and acceptance of the food.’
Where’s the evidence?
‘Dietary advice not merely needs review; it should not have been introduced,’ says a recently published article in online journal Open Heart. They’re talking about the standard advice that fat consumption be limited to lower the risk of heart disease. In their meta-analysis, they found that the available randomised controlled trials did not support these recommendations.
88cm
Three years ago, Aussie actor Damon Gameau cut out refined sugar from his diet. Then he went back on it, and documented the results in That Sugar Film. No surprises here: fatty liver disease, 10cm extra fat round his waist, mood swings and signs of coronary problems developing. But what might surprise most people (LCHF community aside!) is that he ate foods generally thought to be healthy – muesli bars, cereal, smoothies and low-fat yoghurt. Which amounted to 40 teaspoons of sugar a day, the average daily sugar intake in Australia. ‘If I’d gone and consumed Mars bars and Cokes the whole time I think we all would know I’d have had ill effects. We get that,’ he says. ‘Where people have been duped is around the lack of integrity and accountability in labelling. You see some of these products in the supermarket with a sunset on them. Or words like Mother Nature and a bee and a flower or something. And people believe it.’ He’s also written a book, That Sugar Book, available on amazon.co.uk.
If your waist measurement is more than this (if you’re a woman), your risk of developing heart disease, type 2 diabetes and cancer is high. In fact, there’s still some risk if that number is over 80cm. (For men, these figures are 102cm and 94cm.) The reason is that when fat is stored around the waist, rather than the thighs or butt, you’re far more likely to run into health problems.
HOW TO MEASURE UP:
1. Find the top of your hips and the bottom of your ribs. 2. Breathe out naturally. 3. Wrap a tape measure around your waist midway between these points to find your measurement.
VOLUME 6 2015 LOSE IT! | 5
THIS MONTH’S MIRACLE INGREDIENT
cauliflower If you’re following an LCHF diet, cauliflower is most likely a permanent fixture on your shopping list. But the benefits of this cruciferous veg go far beyond using it to make cauli-rice, cauli-mash and low-carb pizzas.
C
auliflower is often overshadowed by its green cousin broccoli, but this underrated vegetable contains an impressive array of nutrients. Here are just some of its health benefits:
1
IT HELPS FIGHT CANCER
For the past 30 years, cruciferous vegetables have been lauded for their cancer-fighting properties. The slightly bitter taste of cauliflower comes from sulforaphane, a molecule that has been shown to kill cancer stem cells and slow down tumour growth. Cauliflower
6 | LOSE IT! VOLUME 6 2015
TIP
also contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. One of these is a plant sterol called indole3-carbinol, which has been shown to reduce the risk of prostate, breast, cervical, colon and ovarian cancers.
2
IT BOOSTS HEART HEALTH
Sulforaphane serves another function too – it significantly
When selecting a head of cauliflower from the supermarket shelf, look for one that is creamy-white (with no brown or soft yellow spots), compact and firm to the touch. Avoid ones in which small flowers appear. If it’s surrounded by green leaves, that’s a good sign that it is fresh. STORAGE If stored properly, uncooked cauliflower should last for about a week in the fridge. Put it in a paper or plastic bag, stem side down, to prevent moisture from developing in the floret clusters. Pre-cut florets should be consumed within a day or two, and cooked cauliflower within two to three days.
best idea this month BY: LIESL ROBERTSON
improves blood pressure and kidney function. And it may also be able to help prevent (and even possibly help reverse) blood vessel damage.
PHOTOGRAPHS: ANÈL VAN DER MERWE, GALLO IMAGES/GETTY IMAGES/GREGG DEGUIRE, STYLING: JUSTINE KIGGEN
3
IT HAS ANTIINFLAMMATORY BENEFITS
Cauliflower is an excellent source of the anti-inflammatory nutrient, vitamin K. And, on top of that, one of the glucosinolates found in cauliflower, namely glucobrassicin, can be readily converted into indole-3-carbinol, which is an anti-inflammatory compound. Because of this, researchers are exploring the possible benefits that cauliflower could have on inflammation-related health issues such as Crohn's Disease, ulcerative colitis, insulin resistance, irritable bowel syndrome, metabolic syndrome, rheumatoid arthritis and type 2 diabetes.
4
IT HELPS YOUR BODY DETOX
Failing to give your body’s detoxification system sufficient support can put it at risk of toxin-related damage, eventually increasing the risk that cells could become cancerous. Cauliflower provides detox support in the form of antioxidant nutrients to boost Phase 1 detoxification activities, as well as sulfur-containing nutrients to boost Phase 2 activities. Plus, it contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity.
5
IT AIDS DIGESTION
Cauliflower has a high water content and has more than
9g of fibre for every 100 calories, making it a great choice for digestive support, as it helps to prevent constipation, aids weight loss, keeps you sated and lowers the risk of colon cancer. Increased fibre intake has also been shown to lower blood pressure and improve insulin sensitivity. Sulforaphane also helps protect the lining of your stomach by preventing bacterial overgrowth of Helicobacter pylori.
6
IT’S PACKED WITH VITAMINS AND MINERALS
One serving of cauliflower has 77 percent of the recommended daily value of vitamin C, a proven antioxidant that helps fight harmful free radicals, boosts immunity and prevents infections. Vitamin C is needed for the growth and repair of tissues in all parts of your body, and is necessary for the formation of the important protein collagen, used to make skin, scar tissue, tendons, ligaments and blood vessels. Cauliflower is also a great source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, vitamin B6, folate, pantothenic acid, potassium, copper, calcium and manganese. The B-complex group of vitamins is vital for fat, protein and carbohydrate metabolism.
7
IT’S A BRAIN BOOSTER
Gwyneth Paltrow may have strange views on steaming, but her recipe for cauliflower fried rice is delicious! Find it at...
http://goop.com/ recipes/cauliflower-fried-rice/
that it may boost cognitive function, and improve learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
8
IT HAS A HIGH ANDI SCORE
Cauliflower ranks among the top 20 foods in terms of its Aggregate Nutrient Density Index score, which measures vitamin, mineral and phytonutrient content in relation to calorie content. In short: it has lots of nutrients and few calories. ■
Choline, a B-vitamin lauded for its role in brain development, is abundant in cauliflower. Choline intake during pregnancy ‘supercharged’ the brain activity of animals in utero, which indicates
VOLUME 6 2015 LOSE IT! | 7
books
BY: SANDRA PARMEE AND ANNA RICH
GREAT READS A SELECTION OF LCHF RECIPE BOOKS TO INSPIRE YOU!
AGAINST ALL GRAIN: DELECTABLE PALEO RECIPES TO EAT WELL & FEEL GREAT
BY DANIELLE WALKER
(Victory Belt Publishing)
Danielle was diagnosed with the autoimmune disease ulcerative colitis (similar to Crohn’s Disease) at the age of 22. After multiple hospital stays and various prescription drugs that seemed to worsen her symptoms, she decided to heal herself with food. Her solution was a grain-free diet. Since she began, she has documented recipes and experiences on her blog (www.againstallgrain.com). Now the recipes, plus many others that aren’t featured on the blog, are available in this gorgeous cookbook. You’ll just need to leave out the maple syrup and honey, or replace them with an LCHF-acceptable equivalent like xylitol, erythritol or stevia.
THE PALEO SLOW COOKER
BY ARSY VARTANIAN
(Race Point Publishing)
Why a slow cooker? Well, writer and blogger (rubiesandradishes. com) Arsy says she found that it was her greatest help in sticking to the paleo way. After a demanding
8 | LOSE IT! VOLUME 6 2015
day’s work, she has a lengthy commute, so she couldn’t cook a meal from scratch every night. Her solution? Cook meat in bulk, with a slow cooker, then just do the veggies in the evening. Some other pluses to the slow cooker are that it tenderises those inexpensive but tough cuts, and cooks at low temperatures, which is healthier. There are lots of lovely recipes here – from brisket in espresso bean bbq sauce to pecan-crusted rack of lamb, apple cider pork with rosemary, Persian chicken with pomegranate and walnut, and shredded roast duck. The recipes are great, the styling not so much, but persevere in spite of the not-so-great pics – it’s worth it!
PALEO GRILLING: A MODERN CAVEMAN’S GUIDE TO COOKING WITH FIRE BY TONY FEDERICO AND CHEF JAMES PHELAN
(Fair Winds Press)
This book is a meat-lover’s utopia. It’s about how best to cook – specifically, grill – meat. It’s based
on the paleo diet but would be useful for LCHF-ers as well. It first offers a history of cooking meat, and then delves into what type of grill you should use (Tony chooses charcoal) and the tools you’ll need. Tony has great ideas for marinades and spice blends too. There’s a small section for chicken and fish, but red meat is the primary focus. A useful book to have if you enjoy your Sunday afternoon braai and want more inventive ways to enjoy your protein.
200 LOW-CARB, HIGH-FAT RECIPES: JUMPSTART YOUR LOW-CARB WEIGHT LOSS BY DANA CARPENDER
(Fair Winds Press)
When Dana Carpender (a writer at www.carbsmart.com) started limiting carbs, she found it helped her control her weight. Besides that, she marvelled at the vitality she gained. Some people told her she’d never be able to sustain the LCHF diet, but 15 years into it, she’s still loving it. Through this book, she’ll help you embrace cooking with duck fat, lard, bacon fat and coconut milk. The book’s strength is that it’s practical – the recipes are simple and tasty, making the daily food production run that much easier. One reader says, ‘With recipes like these I certainly don’t feel like I am missing anything, like carbs.’ If you’re just starting out, this is a great place to begin. ■
sound advice BY: JUSTINE KIGGEN
Eat this, not that!
NOT THAT sushi
Sushi? Forget it! Enjoy these moreish nori rolls instead.
PRAWN & NOODLE-STUFFED NORI ROLLS SERVES 4
PHOTOGRAPH: ANÈL VAN DER MERWE. FOOD ASSISTANT: PIA-ALEXA DUARTE
4 nori sheets, halved FOR THE FILLING • 6 spring onions, finely sliced • 1 small cucumber, seeds removed, cut into batons • 1–2 red peppers, cut into thin strips • 320g superlite noodles, cooked according to packet instructions • 300g prawns, peeled and cooked • 10g coriander leaves • 5g sesame seeds, toasted • 50g almonds, toasted and chopped, to serve (optional)
EAT THIS
stuffed nori rolls
FOR THE DIPPING SAUCE • 1 x 5cm knob ginger, crushed • 1 small garlic clove, crushed • 1 green chilli, deseeded and finely chopped • 1 tbsp rice wine vinegar/ lime juice • 1 tbsp xylitol • splash of fish sauce • 1 tbsp finely sliced spring onion • 10g fresh coriander, finely chopped
1. Place the nori sheets on a surface. At one end of each sheet, place some spring onion, cucumber, red pepper strips, noodles, 3 prawns, a couple of coriander leaves and a sprinkling of sesame seeds. 2. Tightly roll up the nori sheets and slice into four rolls. 3. For the dipping sauce: Place all the ingredients, except for the coriander, in a small pot. Add ½ cup water, bring to a boil and simmer for 5 minutes. Remove from the heat, allow to cool and add chopped coriander. 4. To serve: Serve rolls sprinkled with toasted almonds, with dipping sauce in a bowl.
VOLUME MONTH 6 2015 2014 LOSE IT! | 9
inspiration
AS TOLD TO: CHELSEA JOHNSTONE
‘Banting
has turned our
MARRIAGE AROUND
’
BRIAN AND DELALL SANDERS HAVE FOUND THAT LOSING WEIGHT TOGETHER HAS PUT THE SENSE OF PARTNERSHIP BACK INTO THEIR MARRIAGE.
STRAP: INSPIRATION HEADER: ‘BANTING HAS TURNED OUR MARRIAGE AROUND FOR THE BETTER’ BYLINE: AS TOLD TO
DELALL IN COPENHAGEN, DENMARK, ON THE HOLIDAY THAT MADE HER AND BRIAN DECIDE IT WAS TIME FOR A CHANGE OF LIFESTYLE.
10 | LOSE IT! VOLUME 5 2015
‘L
SINCE BRIAN AND DELALL SANDERS STARTED EATING LCHF, DELALL SAYS, NOT ONLY THEIR HEALTH – BUT ALSO THEIR RELATIONSHIP – HAS IMPROVED.
ast September we went on a cruise and – as people do – we ate a lot. But two weeks later we arrived back home and took a good look at ourselves – it was time for a change. We were both unhappy with our weight and lifestyle. We just couldn’t do that to ourselves any more. I weighed 91kg and my husband weighed 127kg… now I weigh 77kg, and he weighs 109kg. We see each other every day, so we didn’t really notice the difference in our weight. But recently we looked back at photos from our cruise, and that made us see just how much weight we’ve lost. We were blown away! It’s not like we’ve lost 50kg each, but we celebrate every
kilogram lost as success – we’re not stopping now. Once we put our minds to something, we are quite good at sticking to it. And what makes us want to keep going is each other. We’ve found that you really need to support each other through the process, and it’s great doing it as a couple because you start seeing one another in a different light. The conversation changes to include: “Well done, you look great!” and “I’m so proud of you!” It’s changed our marriage for the better, because we share the goal of wanting to be healthier and fitter. It’s built a sense of partnership back into our marriage. Eating better and feeling energetic has a knock-on effect – we want to be more active because we have more energy. It’s great