Gezondheid & Fitness
LOSE IT! The Low Carb & Paleo Way

LOSE IT! The Low Carb & Paleo Way Vol 31 - Jul 2019

On Sale Mailer – Lose It! V35 With lockdown in full swing, it can feel difficult to still make healthy decisions. Everyone has taken up baking, and that banana bread is calling your name! But now that we’re spending less time going out for dinner and more time preparing our own meals, it might also be the perfect time to review, recommit, and get your life on track. This volume of LOSE IT! has you covered with motivation, fresh ideas, and meal inspiration. This month’s power ingredient is an ancient seed the Mayans named ‘strength’: chia seeds have become the latest craze, and we find out exactly why. Get to know our top lockdown pick, Buyfresh – the organic, online grocery store that will deliver straight to your doorstep. Meet an inspiring power couple who lost 110kg in total with an LCHF diet – you’ll never believe what they look like now! We discuss the ins and outs of insulin resistance, if peanuts should stay or go, and how fasting can rid your body of toxins. Try something new with Hotpod yoga: yoga inside a 37°C cocoon pod to keep warm in the chilly season (and don’t worry, they still have classes online With 47 new recipes, you’ll be able to whip up indulgent guilt-free pleasures as well as succulent comfort foods. We perfect an easy-peasy pie recipe – crusty and flaky, just the way you like it! Take a walk on the greener side with some plant-based low-carb meals, keep things fresh with some tasty Greek food or opt for a spicy low-carb curry. And for dessert, we’ve snuck in a few decadent chocolate dishes, just for you. Top it all off with the perfect roast and you’ve got this season sorted! LCHF is about more than just weight loss; it’s about your health and your happiness. Stick with it, you’ve got this!

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in deze editie

1 min.

You have a copy of LOSE IT in your hands because you know that eating low-carb will change your life for the better. You’re right! You’ll feel satiated, satisfied and full of energy. You’ll sleep better, have fewer mood swings and your brain will feel razor sharp. But eating properly is just part of the solution – you also need to really take care of yourself, which means your mental and spiritual wellbeing too. Reaching a balance with food also means achieving balance in other areas in your life, and that starts with self-care. Experts agree that there are a few very simple things you can do to get there. Here are five that we swear by and try to do every morning: • When you wake up, stretch. Just lie in your…

4 min.
what’s new…

CAN I EXERCISE WHILE FASTING? The short answer is, YES! It’s a lovely time to exercise, specially if your fast is between 36 and 48 hours. Your body feels fast and light; your head is clear and focused … it’s great. Having said that, there are a few things to bear in mind: • Listen to your body. If you’re feeling flat and exhausted, do a few simple stretches instead of cardio. • Drink water – but not just before you exercise. Your body must be properly hydrated (remember you’re not getting any water from your food in this time). • Remember your electrolytes! Add a pinch of salt to your water, drink a cup of bone broth or drink a quarter cup of brine (take it from your gherkin jar – yes, seriously!)…

5 min.
60kg down and pedalling on!

After 16 years in an abusive relationship, Heidi Cilliers had all but given up on life. ‘I was in a very bad marriage and just wasn’t interested in anything any more. I was abused and had to look after my four kids all alone. My only pleasure in life was eating. I had to look after the kids, go to work, eat – that was it.’ A typical day included a pie for breakfast, hamburgers and chips for lunch, takeaways for dinner, and chips and chocolates as snacks in between meals. As a result, Heidi’s weight climbed to 121kg. ‘I just sat in front of the TV. That was my life. My version of fun was doing grocery shopping. We lived on junk food.’ After divorcing her ex-husband, Heidi met James,…

1 min.
creamy chicken and mushroom casserole with bacon and spinach

SERVES 4–6 KEEP ON TRACK per serving FAT 40G | CARBS 14G | PROTEIN 32G 8 chicken thighs, on the bonesalt and pepper2 tbsp butter for frying100g bacon, diced1 onion, finely chopped2 leeks, halved1 stalk celery, finely chopped2 cloves garlic, crushed250g button mushrooms, halved2 cups chicken stock1 bay leaf2 tsp chopped fresh thyme250ml creamthe juice and zest of 1 lemon3 cups baby spinach 1. Season the chicken thighs well with salt and pepper. 2. Melt the butter in a medium-sized casserole dish, and brown the chicken pieces in the butter, a few at a time, until they are golden on both sides. Remove from the casserole dish and set aside. 3. Add the bacon, and fry until crispy. 4. Add the onion, leeks, celery, garlic and mushrooms, and fry until soft. 5. Return the chicken to the casserole…

1 min.
easy ways to use lemon balm at home

SIP LEMON BALM TEA Add two teaspoons of lemon balm leaves to a cup of boiling water. Let the tea brew for five to 15 minutes, strain and enjoy. RELAX IN AN ESSENTIAL OIL BATH Add six to eight drops of Melissa essential oil to your bathwater. You can also use it in a massage oil, cream or aromatically in an oil burner. FLAVOUR FOODS Marinate chicken breasts in olive oil, garlic, chopped lemon balm leaves, salt and pepper. Heat coconut oil in a frying pan, cook the chicken breasts and garnish with fresh lemon balm leaves. MAKE A HOME-MADE CLEANER Its antiviral and antibacterial properties make lemon balm a great all-purpose cleaner. Mix equal parts water and white vinegar in a glass spray bottle with a few drops of lemon balm essential oil. The essential oil…

4 min.
lemon balm

TO this day, traditional healers and herbalists use lemon balm to enhance mood, reduce anxiety, promote wound healing and ease insomnia – and that’s the short list! Lemon balm is available as tinctures, salves, capsules, medicinal teas and essential oils. You can apply a lemon balm ointment to your lips to treat cold sores or consume lemon balm in a more concentrated capsule to ease anxiety. Besides its healing properties, lemon balm can also be used in foods and beverages. The citrusy leaves work well for a herbal tea, to infuse water and enhance the flavour of foods such as fish, chicken, vegetables and salads. 8 benefits of LEMON BALM 1 FIGHTS AGAINST INFECTIONS Rosmarinic acid, a compound in lemon balm, appears to have potent antioxidant and antimicrobial properties, which are very effective…