Lose It: Handbook

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Disclaimer
1. You must not use the content in The LOSE IT! Handbook as a substitute for medical advice from a health-care professional. You should seek medical advice from a qualified professional before starting any weight-loss programme. 2. The LOSE IT! Handb
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Editor Suzy Brokensha Production manager Liezel Dukes Food editor Vickie de Beer Senior designer Janine Nortjé Features writer Charis Torrance Contributors Copy-editing: Kay-Ann van Rooyen, Ania Rokita Taylor Food styling: Monicia Horne Content and s
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Hello!
People are only just beginning to discover how powerful the gut microbiome really is, but we already know that it has a profound influence on so many areas in our lives. It’s called the ‘second brain’ for a reason: it controls everything from whether
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GOOD to Know!
Your circadian rhythm makes your body start producing more melatonin as night falls because melatonin is the hormone that, among other things, helps you sleep. The problem is, it also stops insulin from working properly. And that, according to nutrit
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Meet Our Experts
VICKIE DE BEER is a writer, photographer, professionally trained chef and food stylist. She knows all about eating low-carb, from experience. When her 8-year-old son Lucca was diagnosed with type 1 diabetes in 2010, she immediately started testing an
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What’s New
The collaboration between the Brazilian brand FARM Rio and adidas is basically dopamine dressing in the form of activewear. The range – which is full of vibrant kaleidoscopic prints inspired by the landscapes of Brazil in mood-lifting colours – inclu
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25 DAYS to a NEW YOU
‘I could never do that,’ Claire says. just couldn’t do without my____.’ Insert your go-to comfort food here. In my neighbour Claire’s case, it was pasta. ‘But it’s only for one month,’ I told her. She shook her head vehemently. ‘I can’t.’ Claire had
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10 (science-backed) WAYS TO HEAL YOUR GUT
Household cleaning products such as bleach and antibacterial cleansers can alter the composition of your gut bacteria. While these chemicals kill harmful bacteria, they also indiscriminately kill beneficial microbes in the gut. They also contain frag
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Your Guide To GUT HEALTH
DR Kate Klaasen believes that the epicentre of our overall health lies in the gut. She practises out of the Hormonal Health & Wellness Centre in Cape Town. After completing her MBBCh degree at the University of the Witwatersrand, her career took an u
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MAXIMISE YOUR FAST BY working with YOUR CYCLE
Poor metabolic health, often referred to as metabolic syndrome, is the root cause of many chronic diseases, including diabetes and heart disease. Symptoms can include hyperglycaemia (high blood sugar), elevated blood pressure, raised triglycerides, i
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Gut feeling
The rush of energy and increased alertness you feel in a stressful situation are powered by cortisol, a hormone that your two adrenal glands produce and release. Its purpose is to prepare you for immediate action in response to a dangerous situation.
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Coming CLEAN
Nicole Sherwin left South Africa at the age of 7 when her family moved to the UK, primarily for her homoeopathic doctor father to study acupuncture. After 15 years of school and performing arts university in the UK, Nicole landed back in Cape Town in
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MICROBIAL MIND GAMES IS YOUR GUT MAKING YOU moody?
Did you know that approximately 95% of your body’s total serotonin – that magical neurotransmitter that helps us feel more focused, more emotionally stable and happier – is made in your gut? This means, essentially, that the health of your gut microb
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Nicole’s GO-TO RECIPE
KEEP ON TRACK per serving Fat 10 g Carbs 20 g Protein 8g SERVES 2 This gut-friendly smoothie is packed with superfoods. Banana, berries, flaxseed and chia seeds provide prebiotic fibre to feed the beneficial bacteria in your gut. Then there’s maca po
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Well, Well, well!
Unlock the secrets to real health with these insightful reads and listens. by Giulia Enders Giulia Enders has a delightful way of explaining the complicated, which shines through in her international best-seller Gut. With wit and insight, she brings
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MAKE GOOD HABITS And Make Them Stick
Habit is a major player in our lives, no matter how free-spirited we may imagine ourselves to be. Experts estimate that 40–45% of everything we do in a day is habit; we just don’t think about it anymore. The way you reverse out of your driveway, for
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Red-flag Symptoms
Symptoms: Heartburn or chest pain (some people think they’re having a heart attack), often worse after eating, and/or a sour liquid in your mouth Your stomach is lined with a mucosal membrane that forms a protective barrier against the strong acids a
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3-week fat-busting, Biome-boosting Meal Plan
This three-week plan is designed to be simple to prepare and easy to follow. Most of the recipes are in our recipe section, starting on page 90. The meal plan includes a variety of foods rich in fibre, probiotics and prebiotics to encourage a diverse
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What Being ‘Metabolically Healthy’ Really Means
Metabolic health is the vibrant foundation of our overall vitality. It’s what drives the body’s ability to convert food into energy, repair cells and balance hormones. This powerful engine behind our wellbeing directly affects how energetic we feel,
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THE Fibre FACTOR
Your gut is like a busy city, teeming with trillions of microbial inhabitants who work tirelessly to keep things running smoothly. But what exactly fuels this thriving microbiome? According to the experts, the answer lies in fibre. ‘Fibre, found in p
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5 great ways TO BUILD RESILIENCE, STRENGTH and MINDFULNESS
A balanced lifestyle is something we all aspire to, and part of that is to form an exercise habit – something active you do regularly, and that you enjoy doing. Choose one or more of these five exercises and start creating a habit. Walking helps you
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The Beginner’s Guide TO FODMAPs
What are FODMAPs? They’re a collection of (and you’ll never have to say these words again, we promise), fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are short-chain carbohydrates that your body finds difficult to dig
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DON’T EAT THAT Eat this!
Just say yes! Meats such as bacon and salami, breakfast cereals, biscuits and microwave meals are foods that have undergone changes to their natural state, like having been cured, milled or frozen, or having had preservatives or flavours added. Nutri
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Managing INFLAMMAGEING
We can’t stop the clock, but we help prevent ageing from undermining our quality of life by managing age-related inflammation and the chronic conditions it causes. Inflammation is the body’s natural response to health threats, from a mozzie bite to a
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EVERYTHING YOU NEED TO KNOW ABOUT postbiotics
A postbiotic is ‘a preparation of inanimate microorganisms and/or their components that confers a health benefit on the host’. That’s how the International Scientific Association for Probiotics and Prebiotics (ISAPP) defined the term last year. It wa
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What’s The Fuss About SEED OILS?
‘Seed oil’ is a blanket term used for all cooking oils. Some are actually extracted from seeds (like sunflower oil),where as others are derived from nuts (like macadamia oil) or fruit (like olive oil and avocado oil). But, unlike traditional oils tha
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Mushrooms and microbial Magic
Mushrooms, those unsung heroes of the culinary world with their unique textures and earthy flavours, have been part of the human diet for centuries. Mushrooms are emerging as nutritional powerhouses with numerous health benefits, particularly for gut
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The Best Mushrooms To Include In Your Diet
Benefits: Rich in dietary fibre, shiitake mushrooms support bowel regularity and provide prebiotics for beneficial gut bacteria. Key compounds: Betaglucans contribute to immune modulation, fostering a resilient gut environment. Benefits: Enoki mushro
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LEAKY GUT syndrome
Imagine the lining of your digestive tract as a net with incredibly tiny holes – tiny enough to allow certain particles through but also to filter out larger particles that shouldn’t pass through. Then imagine a few breaks in this net. These damaged
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Something To Drink?
Relax, it’s not all bad news! Certain wines, beers and spirits contain live microbes – probiotics that can have a positive effect on your gut microbiome. They’re fermented drinks, after all, so some alcoholic drinks might actually be beneficial – but
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Strength In NUMBERS
Did you know there is a vast ecosystem of bacteria, fungi, viruses – and even mites – living on your skin? ‘The skin’s microbiome is a rainforest of diverse organisms that live in and on the skin’s various layers, from the deepdown fat cushion all th
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Glow Guardians
We have to include local brand esse, of course. Its entire range is built on the science of ‘rewilding’ your skin – using biotech to return skin to its balanced and ‘wild’ state, and creating an environment that allows its natural microbes to flouris
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SUPPORT YOUR liver
The active ingredient in turmeric is a polyphenol called curcumin. On its own it is not easily absorbed by the body, but combine it with piperine – the major active component in black pepper – and absorption is increased by up to 2000%! KEEP ON TRACK
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RESET Recipes
A quick recap: Probiotics are foods – such as yoghurt and fermented vegetables – or supplements that contain live microbes intended to increase the number of beneficial microbes in your gut. And prebiotics – types of fibre found in foods such as cabb
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Real Comfort Food
KEEP ON TRACK per serving Fat 53 g Carbs 12 g Protein 35 g Mackerel, salmon and sardines are good sources of omega-3 fatty acids, which are important for a number of functions in the body. Researchers have found that people with higher levels of omeg
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Culture heroes
Here’s how to include more fermented foods in your meals, and get the maximum benefit from them: • Serve naturally fermented foods raw. The bacteria present in them are at their most effective then – it preserves their potency and health benefits.• B
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Make Your Own Probiotic Foods
KEEP ON TRACK per cup Fat 18 g Carbs 12 g Protein 17 g IN a recent study conducted at Stanford University in the US, 36 healthy adults were randomly assigned to a 10-week diet of either fermented foods or higher-fibre foods. The group eating about 40
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How To Eat More Polyphenols
KEEP ON TRACK per serving Fat 32 g Carbs 10 g Protein 20 g Polyphenols, which have excellent antioxidant properties, have been associated with the prevention of heart disease, certain cancers and metabolic diseases. Only about 5% of the polyphenols y

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