Table of contents for Vol 47 in LOSE IT! The Handbook

The best definition of being open-minded is not having an anything-goes attitude; it’s being able to change your mind about something after weighing up contradictory evidence. That’s exactly what our brilliant food editor Vickie de Beer did. In 2010, when her then-8-year-old son Lucca was diagnosed with type 1 diabetes, she read up on all the current literature and was determined to handle his diabetes exactly the way his doctors advised her to do, which was to follow a high-carbohydrate diet, focusing on low-GI foods. While Lucca’s overall condition improved a bit, his blood sugar levels continued to fluctuate wildly. The endocrinologist could never give her a clear blueprint on how to control these terrifying fluctuations. We met Vickie at a lunch in November 2013 to celebrate the launch of…

‘My favourite pastime used to be watching TV and eating – eating everything that was available!’ says 39-year-old Yvette de Beer. ‘It was mostly takeaways, and, of course, bread, because it’s so easy to make an unhealthy sandwich. And let’s be honest, nothing beats a big packet of crisps and a large glass of Coke while watching TV.’ For years, Yvette managed to convince herself that she was content with her weight. Growing up, she was always a little bigger than her friends, but it was after finishing high school that she really started to pile on the kilos. And then, after an abusive relationship, her weight spiralled out of control. ‘I told myself I was happy and comfortable in my own skin, but silently it was killing me inside,’…

Q I’ve been struggling with low mood and occasional anxiety. My GP did some blood tests and told me I have a vitamin D deficiency. Is this a problem? A Vitamin D is an essential vitamin for bone and muscle development and maintenance, and it plays a role in regulating the immune and nervous systems. A vitamin D deficiency can cause a decline in calcium and phosphorus absorption by the intestines, which can lead to hypocalcaemia (low calcium levels in the blood). Hypocalcaemia can then result in a condition known as secondary hyperparathyroidism, when the parathyroid glands become overactive in an attempt to keep blood calcium levels within a normal range. Both conditions, if severe, can cause symptoms such as muscle weakness, cramps, fatigue and depression. If your results are…

Happy 2024! You crushed it last year, and you’re ready to keep that motivation into the new year. But after a holiday spent relaxing and enjoying yourself you may need some help in that department. In which case, we have a list of resources for you to help you achieve your health and wellness goals. TIKTOK CORNER @JANELLEROHNER Janelle Rohner is a health and wellness blogger who has harnessed the power of TikTok to share her brand of keto and low-carb tips and recipes. Janelle’s goal is to make healthy eating easy and enjoyable, and to spread a message of self-love. She started her keto journey to lose weight, but also to overcome postpartum depression. Dive into Janelle’s videos to discover why she’s a TikTok sensation with more than 5.2…

Trampolines aren’t just for kids; it turns out that there are significant benefits to spending some time jumping for joy. Rebounding is a workout trend that’s been gaining momentum and winning the hearts of fitness enthusiasts everywhere. This dynamic form of exercise, done on a mini trampoline, offers a blend of fun, efficiency and health benefits. Trampolines go way back; historians have found evidence of trampoline-like devices in ancient China, Egypt and Iran. The modern trampoline was designed in the 1930s, primarily for gymnastics training and military pilot training. Over time it developed into the rebounding we know and love today. Susan McAlpine is a passionate advocate for this innovative fitness regimen. Her journey into the world of rebounding began a decade ago, when she was living in Amsterdam. Her…

KEEP ON TRACK (per serving) KEEP ON TRACK (per serving) GREEK LAMB BURGERS SERVES 6 TZATZIKI • 4 baby cucumbers, grated, sprinkled with salt and drained in a colander for 15 minutes; plus 3 more baby cucumbers, sliced thinly, to serve • 125 ml (½ cup) Greek-style yogurt • 1 garlic clove, crushed • grated zest of 1 lemon LAMB PATTIES • 600 g lamb mince • 1 egg • 70 g feta, crumbled • 10 Kalamata olives, pitted and chopped • 2 garlic cloves, peeled and chopped finely • grated zest of 1 lemon • a few sprigs of oregano, leaves picked and chopped finely • salt • 30 ml (2 tbsp) olive oil BRINJAL ‘BUNS’ • 2 large brinjals,…

KEEP ON TRACK (per slice) KEEP ON TRACK (per slice) RED VELVET CAKE SERVES 10 KEEP ON TRACK (per serving) • 400 g almond flour • 10 ml (2 tsp) baking powder • 5 ml (1 tsp) salt • 8 large eggs • 180 g erythritol or xylitol • 60 g butter, melted • 10 ml (2 tsp) vanilla extract • 5 drops of red food colouring • 500 ml (2 cups) basic cream cheese icing (recipe on page 80) 1. Preheat the oven to 180°C. Line two 20 cm cake pans with baking paper and grease with butter. 2. Place the almond flour, baking powder and salt in a medium mixing bowl. 3. Break the eggs into another mixing bowl, add the erythritol or…

FASHION DOWN TO EARTH The activewear brand N3YH uses recycled and sustainable materials such as organic bamboo, and prides itself on a zero-waste philosophy – fabric waste is used to create matching scrunchies, for example. The Plain Colours collection of leggings, biker shorts, bra crop top and jacket – available in Cinnamon Roast Brown, Crème and Charcoal – is not only form-fitting and comfortable but also bang on trend. n3yh.com OUTSHINE THE SUN Under Armour’s Iso-Chill technical fabric takes your performance to the next level: the ribbon-shaped nylon fibre disperses body heat, and titanium dioxide in the fabric absorbs UV energy, resulting in a refreshing cooling effect. The collection features both womenswear and menswear. underarmour.co.za WELLBEING SWEET DREAMS Dream On has created aromatherapy pillow patches with a blend of essential…

Ilse, an HR professional who lives in Hillcrest, KwaZulu-Natal, credits her transformation to the late Dr André Postma, a general practitioner with a special interest in obesity and weight management. In 2020, she weighed 126 kg and had a number of health issues. ‘I went for all sorts of tests,’ she says. Eventually, we found out that my thyroid was the culprit and I was diagnosed with Hashimoto’s disease. As a result of it, I had high cholesterol. I was also menopausal and prediabetic.’ It also explained why her weight had always been difficult to manage. She was referred to an endocrinologist, who told her she was a candidate for bariatric surgery. ‘This just did not sit well with me,’ Ilse says. But her only alternative, the endocrinologist said, was…

1 WEARING TRAINERS: Rebounding is best enjoyed barefoot. ‘While some places may teach rebounding in shoes, going barefoot allows you to engage the muscles in your feet and toes, improving balance and overall foot health.’ 2 JUMPING TOO HIGH: You may be tempted to relive your childhood and try to jump as high as you can, but don’t! ‘Instead, focus on pushing down into the trampoline’s surface. This controlled motion minimises the impact on your joints and ensures a safer workout.’ 3 LOCKING YOUR KNEES: Keep your knees slightly bent during your bounce to prevent unnecessary strain on your joints. ‘Locking your knees can lead to discomfort and potentially to injury.’ 4 OVERUSE OF THE T-BAR: While many rebounders come with a T-bar for balance, avoid relying on it excessively.…

DAIRY • Ghee No other dairy such as milk, cream or cheese EGGS • Free-range, organic eggs FATS • Avocado oil • Coconut oil • Macadamia nut oil • Olive oil No refined vegetable oils such as canola or sunflower FLOURS • Almond flour • Coconut flour • Macadamia nut flour No wheat flours, grain cereals, oats or rice FRUIT • Most fresh (preferably organic) fruit in moderation MEAT • Free-range, grass-fed, organic meat No processed meats NUTS • Most nuts No beans, lentils, peas or other pulses, either fresh or dried, except peanuts SEAFOOD • Most (sustainably caught) fish and other seafood No crumbed or processed fish SWEET THINGS • Dark chocolate • Maple syrup • Raw honey No sugar or artificial…

THE CROCS SPLASH COLLECTION features various styles, including Flip (R699), Slide (R699), Glossy Fisherman (R999) and Strappy Sandal (R699, below). crocssa.co.za THE WELLNESS BLEND has two new sparkling herbal tea blends with added collagen, beauty-boosting herbs and vitamin C to support whole-body wellness and promote radiant hair, skin and nails. The loose-leaf tea comes in two flavours: Elderflower & Lemongrass and Hibiscus & Rose. They are GMO-free and contain no artificial additives. R100 (pack of four); wellnessblog.co.za BUCHULIFE DERM-ACTIVE MOISTURISING CREAM is a rich yet non-greasy moisturiser that helps to soften and nourish dry skin, and to lock in moisture for a natural glow. It contains buchu extract, which has proven anti-inflammatory, antibacterial and antifungal properties. Available in Buchu & Rose Geranium and Buchu & Lemongrass. R114.95 (150 ml); Takealot…

• WHY DOES MY BLOOD SUGAR LEVEL GO UP WHEN I’VE BEEN FASTING? You’d probably expect your blood sugar level to be lower than usual after fasting, but sometimes the opposite can happen: your blood sugar can spike after a fast, or even when you wake up in the morning after not eating all night. The process whereby blood sugar or blood glucose levels increase is rather counterintuitive. When you fast, your blood glucose concentration obviously decreases. This triggers your pancreas to make and release more glucagon, a hormone that keeps your glucose level from dropping too low. Glucagon does this by causing your liver to break down glycogen, aka stored glucose. Once it’s broken down, it releases that glucose back into your bloodstream. Glucagon also stops your liver from…

KEEP ON TRACK (per serving) KEEP ON TRACK (per serving) EASY CHICKEN BAKE SERVES 6–8 • 4 chicken thighs • 4 chicken drumsticks • salt • 4 bay leaves • 30 ml (2 tbsp) olive oil • 1 lemon, sliced into wedges • 100 g Kalamata olives, pitted • 150 g feta, crumbled coarsely • 150 g tomatoes on the vine • a handful of basil leaves 1. Preheat the oven to 200°C. 2. Place the chicken pieces in a roasting tin and season all over with salt. Drizzle olive oil over, scatter lemon wedges and bay leaves over, and cook in the oven for 40 minutes. 3. Remove from the oven and scatter olives and feta cheese over. Add the tomatoes. Return…