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issue 1 - august 2016<br />
Directory<br />
LowcarbDirect<br />
6<br />
Jennifer Elliott -<br />
Eat to beat diabetes<br />
www.lowcarbdirect.<strong>net</strong><br />
Free<br />
sign up Now<br />
14<br />
Banting leads to<br />
success, Ilze Czubora<br />
21<br />
Toortsie se Bantingreis<br />
deur Madele Burger<br />
Introduction to the Metabolic syndrome By Dr Peter Hill
Issue 1 - August 2016 - LowcarbDirect Directory | 3<br />
Contents<br />
May this very first edition bring you many<br />
hours of happy reading. Feel welcome to<br />
share this with your family and friends.<br />
Be inspired to change your life forever.<br />
3 Editorial<br />
4 News, Events & Snippets<br />
6 Jennifer Elliott<br />
Low Carb Pioneer<br />
8 Annora Mostert – Anja’s Pantry<br />
Low Carb Entrepreneur<br />
12 The Metabolic Syndrome<br />
An Introduction<br />
14 Elain Steinberg – Gut Health<br />
Your gut - origin of a healthy immune system<br />
16 Low Carb Success Stories<br />
18 Fitness & Exercise<br />
Quantum Training<br />
20 Cuisine – Judy Baker<br />
23 Toortsie – Madele Burger<br />
THE TEAM<br />
Editor: Esther Möller<br />
Designer: Adell du Plessis from Adell Designs<br />
Web support: Stefan Koekemoer from<br />
Grey Pebbles Design Studio<br />
Advertising Sales: Esther Möller - Media Kit<br />
LOW CARB DIRECT DISCLAIMER<br />
This e-magazine may contain information that is intended<br />
to help the readers be better informed consumers of<br />
health care, nutrition and fitness. It is presented as general<br />
advice. Always consult your doctor, nutritional advisor or<br />
fitness consultant for your individual needs. Please read<br />
the full Low Carb Direct Terms & Conditions and Privacy<br />
Statement<br />
6<br />
LowcarbDirect Editorail Office<br />
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Reg no: 2016/041628/07<br />
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Logo, Print & Web Design solutions<br />
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8<br />
20<br />
16<br />
There is nothing more precious, than an unexpected gift. The richness received,<br />
through stumbling on a lifestyle I did not even know existed, far surpasses<br />
earthly wealth. Health cannot be measured in mo<strong>net</strong>ary value, or the transformation<br />
from a lifetime being morbidly obese.<br />
Low Carb Direct is the result of searching for a way to share this free gift to<br />
as many people as possible. This will serve as platform to get the message of<br />
truth out. It is an ode to the frontrunners and pioneers in this real food movement.<br />
Your courage is setting us free - it is spreading like an avalanche over<br />
the nations. Crowds are empowered with knowledge which no-one can take<br />
back from them!<br />
This is paying it forward together with the thousands out there who share<br />
this common goal to see people set free from the shackles of metabolic syndrome<br />
and obesity. There is nothing more freeing than learning the truth.<br />
We are destined for this time. Join me on this incredible journey!<br />
Live low carb and be transformed.<br />
Low carb forever,<br />
Esther Möller, Editor<br />
The richness of<br />
a free gift<br />
LowcarbDirect<br />
Follow us on our Facebook page<br />
for all the latest news, events, articles,<br />
recipes, competitions, etc.<br />
Like the page and share with family and friends.<br />
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Editorial<br />
CONTRIBUTORS<br />
Without the help of an expert panel of<br />
contributors, this magazine would not<br />
be possible. Thank you to each one for<br />
sharing your expertise and knowledge<br />
with the readers.<br />
HEALTH & NUTRITION<br />
Dr Peter Hill, expert on Type 2 Diabetes<br />
Mellitus, management of Metabolic<br />
Syndrome through self-care and<br />
member of the American College of<br />
Nutrition<br />
LOW CARB CUISINE<br />
Judy Barnes Baker, author of Carb<br />
Wars; Sugar is the New Fat and<br />
Nourished; a Cookbook of Health,<br />
Weight Loss and Metabolic Balance.<br />
Madele Burger, author of Toortsie se<br />
Bantingboerekos/ Toortsie’s Banting<br />
Bash<br />
FITNESS<br />
John Mason, fitness coach on<br />
Quantum Training and nutrition<br />
advisor at Ketogenic Generation<br />
Contributors welcome<br />
Would you love to contribute? Send an<br />
email to esther@lowcarbdirect.<strong>net</strong><br />
OPEN INVITATION<br />
Our readers are invited to interact<br />
with us:<br />
Please share with us your stories,<br />
experiences, favourite low carb heroes,<br />
recipes, books, authors, bloggers,<br />
events, and anything else promoting<br />
the low carb lifestyle.<br />
Ask your questions to our expert panel<br />
of contributors.<br />
Send an e-mail to<br />
support@lowcarbdirect.<strong>net</strong><br />
Share your low carb success story<br />
We look forward to hearing from you.<br />
welcome
4<br />
| LowcarbDirect Directory - Issue 1 - August 2016<br />
Low Carb Snippets<br />
5th International Union of Food Science &<br />
Technology Global Food Industry Awards<br />
A Brand new revolutionary product, Heba Pap, developed by<br />
a South African company, Banting Blvd. was nominated as<br />
finalist in the category Product and/or process innovation at<br />
IUFoST 2016 Global Food Industry Awards in Dublin, Ireland,<br />
taking place August 21-25, 2016. These awards reward “excellence<br />
in food production, packaging and communication<br />
by nominating members of the food industry from around<br />
the world”. Our congratulations and best wishes accompany<br />
Banting Blvd to this prestigious event!<br />
Fifth Global<br />
Symposium<br />
for Ketogenic<br />
Dietary Therapies<br />
2016<br />
An event by the<br />
Charlie Foundation for<br />
Ketogenic Therapies<br />
Professional Meeting –<br />
September 20-24, 2016<br />
Banff Springs Hotel,<br />
Banff, Alberta, Canada<br />
Treating Epilepsy,<br />
Brain Cancer, Autism &<br />
Cognitive Disorders<br />
More info:<br />
www.ketoconnect.org<br />
www.bantingblvd.co.za<br />
World’s most prestigious low carb<br />
speakers at one event<br />
Low Carb USA – San Diego 2016 from<br />
July, 29 – July 31, brings together 25 of<br />
the world’s brightest medical and scientific<br />
speakers on “How Nutrition can<br />
treat and prevent serious disease” at,<br />
what are believed<br />
to be the<br />
world’s largest<br />
ever low carb<br />
conference.<br />
The speaker<br />
list includes renowned<br />
names like: Gary Taubes, Jeff<br />
Volek, Dr Jeffry N. Gerber, Dr Michael<br />
Eades, Dr Jason Fung, Jimmy Moore,<br />
Karen Thomson, Dr Eric C. Westman and<br />
many more. For more information visit<br />
www.lowcarbusa.org<br />
Low Carb<br />
Markets<br />
The Johannesburg Banting<br />
& Health Foods Markets<br />
Johannesburg, South Africa<br />
CEDAR SQUARE<br />
Saturday 30th July<br />
Saturday 27th August<br />
Saturday 24th September<br />
MODDERFONTEIN<br />
Sunday 31st July<br />
Sunday 28th August<br />
Sunday 25th September<br />
More info: www.bantingmarketsjhb.com<br />
Blaauwklippen<br />
Family Market<br />
Stellenbosch, South Africa. Every last Sunday<br />
of the month: 10:00 -15:00. More info: www.<br />
facebook.com/Blaauwklippenfamilymarket<br />
Banting Market Pretoria<br />
Botanical Garden, Pretoria, South Africa<br />
Saturday, August 6 from 09:00 – 13:00<br />
Saturday, September 3 from 09:00 – 13:00<br />
More info: www.bantingmarketpretoria.co.za<br />
Paardevlei Farmers Market<br />
Stellenbosch, South Africa<br />
Every first and last Saturday of the month:<br />
09:00 - 14:00. More info: www.facebook.com/<br />
PaardevleiFarmersMarket<br />
Book NOW in this E-Magazine<br />
& receive<br />
a FREE website advert<br />
www.lowcarbdirect.<strong>net</strong><br />
ADVERTISING SPECIALS<br />
(September Edition)<br />
1/8 page Classified Advert (Business Directory)<br />
@ R400/month for a 3-month contract<br />
+ FREE<br />
Rectangle banner (below the fold) worth<br />
R405/month/3 months on web-page<br />
FREE Value: R1 215<br />
or<br />
Half page advertorial (advert + editorial)<br />
@ R1 415/month for a 3-month contract<br />
+ FREE<br />
Rectangle banner (below the fold) worth<br />
R405/month/3 months on 3 prominent web-pages<br />
FREE Value: R3 645<br />
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& reach a focussed target market<br />
Advertising Agreement<br />
More info<br />
esther@lowcarbdirect.<strong>net</strong> or<br />
phone +27 72 705 9150<br />
Extended booking deadline<br />
5 August 2016<br />
To see your Low Carb Snippets (events, news, markets, vacancies, etc.)<br />
published, please send it to support@lowcarbdirect.<strong>net</strong>. We reserve the<br />
right of random selection for publication purposes.
6<br />
| LowcarbDirect Directory - Issue 1 - August 2016<br />
Jennifer Elliott<br />
Die-hard dietitian makes a come-back<br />
W<br />
e have some of the most<br />
amazing low carb pioneers<br />
who act as front-runners<br />
in this real food movement. People<br />
who refuse to lay down; even when<br />
their lives are turned upside down by<br />
their persistence to keep true to what<br />
they believe is the best practise in their<br />
professions.<br />
One of those pioneers is Jennifer<br />
Elliott, dietitian and author of Baby<br />
Boomers, Bellies & Blood Sugars,<br />
from New South Wales, Australia. She<br />
found herself expelled by the Dietitians<br />
Association of Australia (DAA), because<br />
she made recommendations that were<br />
"inconsistent with Evidence-Based<br />
Practice." I asked Jennifer to tell us<br />
more about herself and her journey up<br />
to now:<br />
“I have been a dietitian for 35 years<br />
and for over 10 years have recommended<br />
carbohydrate restriction to clients<br />
with type 2 diabetes and insulin resistance.<br />
This was not my practice in the<br />
early days. When I graduated in 1979,<br />
the Australian Dietary Guidelines had<br />
just been released.<br />
I was part of the new generation of<br />
dietitians who were spreading the<br />
word about healthy “complex carbohydrates”,<br />
as they were then known.<br />
Jennifer Elliott<br />
When I started a family, I took it a step<br />
further by moving to the country for the<br />
best lifestyle possible for my children;<br />
home grown/ home cooked vegetarian<br />
meals, little processed foods, plenty<br />
of outside play and TV time limited to<br />
what my now adult children refer to as<br />
deprivation levels.<br />
Two of my children thrived in this environment<br />
– healthy, energetic and lean<br />
– but my middle daughter, Jeanne, was<br />
different. She gained weight around<br />
the tummy at an early age, seemed to<br />
have less energy than her siblings, was<br />
a mouth-breather, suffered with reflux<br />
and could be moody at times. All signs<br />
I now recognise as relating to insulin resistance<br />
(IR).<br />
The research begins<br />
I started with a Google search of IR,<br />
which brought up 1.3 million entries<br />
and the accompanying question of why<br />
hadn’t I been taught any of this? This<br />
was finding out what was happening<br />
biochemically to my daughter, as well<br />
as five million other people in Australia<br />
with this condition. It was fascinating.<br />
Answers to all the pieces of the puzzle<br />
were in the literature and I found explanations<br />
for Jeanne’s mouth breathing<br />
and snoring; why the weight went on<br />
FEATURED LOW CARB PIONEERS<br />
By Esther Möller<br />
predominantly around her tummy; why<br />
she seemed not to have an off-switch<br />
when it came to eating at times; her<br />
mood swings, reflux and lack of energy.<br />
Carbs and insulin<br />
It was clear that higher than normal<br />
insulin levels were to blame and that a<br />
diet designed to reduce these levels is<br />
what was needed. It was also clear that<br />
a reduced carbohydrate diet was the<br />
way to go. The diet we settled on was<br />
very low carb during the day, but allowing<br />
some carbs in the evening meal.<br />
This worked well: no excessive hunger,<br />
good energy levels, even moods, no<br />
reflux and easily maintained healthy<br />
weight.<br />
Advising clients on low carb (LC)<br />
diets<br />
To be fully confident in recommending<br />
my new LC diet approach to clients, I<br />
started researching what I, and I believe<br />
all dietitians who have qualified since,<br />
have never been taught: the basis for<br />
the diet/heart hypothesis.<br />
The end result was the publication<br />
of my paper: Flaws, Fallacies and<br />
Facts: Reviewing the Early History of<br />
the Lipid and Diet/Heart Hypotheses<br />
and confidence that the diet/heart<br />
hypothesis is so flawed that it should not be used as the basis<br />
of diet recommendations. I cautiously introduced the idea of<br />
my new approach to GPs in my area. I explained that I would<br />
be trialing restricted carbs to people who fit the diagnostic<br />
criteria of Metabolic Syndrome and were therefore likely to be<br />
IR (high triglycerides, elevated BGLs, central weight, low High<br />
Density Lipoprotein and high Blood Pressure). The results<br />
were as expected; weight loss, improved BGLs and reduction<br />
in medications.<br />
One example of the benefits of carb reduction was seen in<br />
a man with T2D, who after 7 weeks on a LC diet stopped taking<br />
insulin, lost 13 kg and reduced his HbA1c from 10.7 to 7.7<br />
mmol/l.<br />
Charged with Using a “Non-Evidence-Based” Dietary<br />
Approach<br />
That all changed in 2014 when a dietitian initiated an inquiry<br />
into my use of LC diets, alleging that they were not evidence<br />
based. My work places and the Dietitians Association of<br />
Australia (DAA) conducted investigations into the allegation.<br />
I was deregistered by the DAA in 2015 and based entirely on<br />
that, the Southern New South Wales Local Health District (LHD)<br />
dismissed me and have instructed that dietitians in the LHD<br />
must follow DAA’s recommendations for diabetic diets, and are<br />
prohibited from advising clients on low carb approaches.<br />
What now?<br />
Franziska Spritzler, another LC dietitian, and I have recently<br />
launched a 12-week online program for people with T2D using<br />
a low carb, healthy fat approach. Our combined experience of<br />
helping hundreds of people make the change to a LC way of<br />
eating, including avoiding the pitfalls and dealing with challenging<br />
situations, has been invaluable.<br />
Read the full article here >><br />
More information about the program can be found<br />
at: www.eattobeatdiabetes.com.au<br />
Jennifer and her daughter, Jeanne, on cooking day.<br />
eat to beat<br />
Diabetes<br />
12 -week<br />
online program<br />
By Jennifer Elliott<br />
This program is designed to<br />
help people with diabetes<br />
Franziska Spritzler and pre-diabetes improve<br />
their health through a lowercarbohydrate<br />
approach. The idea for the program<br />
started 2 years ago when I was having difficulties with<br />
the DAA (Dietitians Association of Australia) and my<br />
workplace for recommending a low carb approach for<br />
diabetes management. I was unable to practice during<br />
this time, because I could not in good conscience advise<br />
people with I.R. and T2D to follow DAA guidelines to<br />
eat carbohydrates at every meal.<br />
This gave me an opportunity to focus on a way to get<br />
the low carb (LC) message out. I knew of Franziska, and<br />
greatly admired her work. I contacted her and asked<br />
if she was interested in putting together an on-line<br />
program using a LC approach.<br />
The third person involved is my daughter Jeanne,<br />
who is a qualified cook and has eaten LC for over 10<br />
years. Her diagnosis of I.R. at age 14 was the start<br />
of my research into this condition. It became clear<br />
that I.R. and T2D are metabolic problems involving<br />
carbohydrate intolerance and that a lower carb intake<br />
is by far the best treatment approach. Without her<br />
100+ low carb recipes, the program wouldn’t be quite<br />
as good!<br />
Franzi and I wanted to go further than other lower carb<br />
programs that only provide meals and recipes. We<br />
have plenty of delicious recipes of course, but equally<br />
important is that our experience has allowed us to<br />
anticipate and offer solutions to challenges people may<br />
face along the way. Things like how to get back on track<br />
after a lapse, recognizing the signs of carbohydrate<br />
addiction along with strategies to avoid it and finding<br />
the place at which a lower carb way of eating becomes<br />
a pleasure rather than a “life sentence”.<br />
We recognise that there is no one-size-fits-all. We took<br />
these differences into account in our program so that<br />
people can choose their own path for the long-term.<br />
But most importantly, is our advice on how to deal<br />
with “challenging” situations (e.g. wedding, family<br />
celebrations), so that if we make the decision to enjoy<br />
a higher carb meal, we do not feel that we have blown<br />
it and the only option is to give up.<br />
Something that we’re proud of with our program is that<br />
although it is lower in carbohydrates overall, people<br />
can still enjoy the foods they love once they learn how<br />
to consume them in a way that works for their body.<br />
It's not just about blood sugar levels and 'beating'<br />
diabetes – equally important is our enjoyment of<br />
food and quality of life. Find more information on the<br />
program at: www.eattobeatdiabetes.com.au
8<br />
| LowcarbDirect Directory - Issue 1 - August 2016<br />
Annora<br />
Mostert<br />
Living in the country, far from the<br />
luxury of availability and variety which<br />
the metro-poles offer, Annora Mostert<br />
saw an opportunity to make life easier.<br />
We had a chat on her amazing journey<br />
as entrepreneur.<br />
Tell us a bit about yourself?<br />
I was actually forced into entrepreneurship at the age of 34<br />
when my first husband died and I had small children to raise.<br />
I started my first business which was a national marketing<br />
company specializing in fundraising for welfare. One of my<br />
national campaigns is still on the go, namely Casual Day,<br />
benefiting persons with disabilities.<br />
Creating wealth through<br />
her passion for low carb<br />
Left: Low Carb Entrepreneur, Annora Mostert<br />
By Esther Möller<br />
How and why did Anja’s Pantry originate?<br />
Like others, I was intrigued by the whole idea of banting.<br />
My problem was that I live in a small community. It was<br />
difficult to get hold of banting products. I also had to go<br />
to several different stores to get products. One day I drove<br />
to Cape Town to buy a specific brand product. I could not<br />
find any. I called the company and asked if I can buy directly<br />
from them. They said no, they only sell to stores.<br />
I decided right there - then I open my own store. I used<br />
some of the space for a banting store in my existing business.<br />
I contacted all the banting food providers I knew of,<br />
and put together what was then the first store where you<br />
could buy all the banting products in one place. To my<br />
surprise I found that many people shared the same frustration<br />
I had. Soon I had people coming from far and wide<br />
just to buy all their banting products in one go.<br />
What differentiates Anja’s Pantry from other<br />
health convenience shops<br />
I realised that the market of people following a low carb,<br />
sugar free lifestyle is more than just “banting” – it is all<br />
about health! The major supermarket groups and pharmacies<br />
only devote limited shelf space to a few quick moving<br />
products suitable for a low carb, sugar free lifestyle.<br />
There is a need in the market place for a dedicated store<br />
group that can provide a wide range of food items that<br />
support this lifestyle, with the focus on high quality, good<br />
tasting food products. Good enough to enable anyone following<br />
this lifestyle, to change their pantries.<br />
You are a firm believer of wealth creation – why and how do<br />
you implement it?<br />
I believe very strongly that making money on a sustainable basis is nothing<br />
more than a by-product of creating wealth. We assist anyone willing<br />
and able to open a store. We assist suppliers to successfully showcase<br />
and introduce their amazing products to our market – even the smallest<br />
of suppliers can knock on our door. But quality comes first. Although we<br />
are collectively the biggest suppliers of low carb and sugar free supplies<br />
in South Africa, we are not about “big business” – we are about creating<br />
a footprint that will make the difference.<br />
We have now started exporting overseas and have great expectations<br />
for the UK market. Prof Tim Noakes started a food revolution in South<br />
Africa, long before low carb became widely known overseas. The result is<br />
that our food product list for low carb and sugar free items are from the<br />
largest in the world. Today in our range we have over 200 product items<br />
and growing. We have an advantage moving into overseas markets with<br />
products not currently available there.<br />
Please give us a sneak peek at what the future holds?<br />
Our future approach is to move more into the diabetic and pre-diabetic<br />
market. All research shows that the world is suffering from a diabetes epidemic.<br />
Some research shows that among adults, 50% of people are either<br />
diabetic or pre-diabetic. That is our future long term growth market.<br />
To reflect this new trend we are also redesigning our identity: "Anja's<br />
Food Farmacy". The idea here is that you can eat yourself healthy by<br />
cutting back on the enormous amount of added sugar products in your<br />
diet, as well as other well-known allergens, like gluten. We want to be<br />
your healthy food alternative; food that not only tastes wonderful, but<br />
will heal you from a lot of unnecessary diseases.<br />
Another great move has been to move into ready-to-eat prepared<br />
foods, which we are now investing a lot of capital and development into.<br />
We cater for people who use our pre-mixes and specialty ingredients,<br />
and those with very busy schedules who want to pick up ready-to-eat<br />
healthy meals or baked goods.<br />
What are your 3 favourite business tips for new entrepreneurs?<br />
1. Identify your market and the need of this market – is the need large<br />
enough to justify a business venture?<br />
2. Develop a business model according to the needs of your market;<br />
make sure you’re able to execute this business model. Remember<br />
an idea never belongs to you, unless you can successfully execute it.<br />
3. Believe enough in what you are doing, so not to be swayed by “quick<br />
money” or other enticements. Form your own ideas, after all the vision<br />
is yours. Do not “down” your competition or perceived competition,<br />
success cannot be gotten at the expense of someone else.<br />
Read the full article here >><br />
Find more information on<br />
Anja’s Pantry at: www.anjaspantry.co.za<br />
FEATURED LOW CARB Entrepreneur
10 | LowcarbDirect Directory - Issue 1 - August 2016 | ADVERTORIAL<br />
Issue 1 - August 2016 - LowcarbDirect Directory | 11<br />
ADAPT<br />
MEAL5-in-1<br />
A WORLD FIRST -it’s a Low-Carb, Grain-Free,<br />
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1<br />
What is the Adapt Meal and how does it<br />
distinguish itself from similar kinds of<br />
products on the market?<br />
The Adapt Meal is a versatile product that can be used<br />
many ways. The Macro Nutrient breakdown has the<br />
right ratios of protein, fat and carbs. The product was<br />
originally intended to help users with a cereal type of<br />
meal. Most people following Low Carb really miss cereals<br />
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and extremely low in <strong>net</strong> carbs, separates this product<br />
from the rest. Another factor is the real ingredients used<br />
to make the product wholesome and nutritious.<br />
2<br />
What makes Adapt products different?<br />
The Adapt Product Line is low in TOTAL carbs and<br />
not just NET Carbs. Many people are not aware that<br />
total carbs should be counted, especially for metabolic<br />
issues, as well as weight loss stalls. This means keeping<br />
blood sugar stable and keeping the user in ketosis. The<br />
macros mean it is a full meal, and very nutrient dense.<br />
3<br />
Who are the ideal consumer market and<br />
will benefit most from using this product?<br />
The Adapt Meal is ideal for people following a low<br />
carb, low sugar lifestyle, people with Diabetes and/or<br />
Metabolic Syndrome, people with gluten sensitivity,<br />
as well as people wanting a chemical and<br />
artificial free product, with no added sugar.<br />
It can be used in at least 5 ways (5-in-1):<br />
- A Cereal<br />
- A Shake / Smoothie ingredient<br />
- A Bread Crumbing alternative<br />
- A Pancake mix<br />
- A Cookie / Biscuit mixture<br />
4<br />
What are the ingredients for the<br />
Adapt Meal, and how do they fit in<br />
with the Low Carb Lifestyle?<br />
The ingredients include whey protein, coconut<br />
flakes, pea protein, almond and macadamias,<br />
MCT oil powder, cinnamon and salt. These ingredients<br />
combined, make the Adapt Meal a perfect<br />
Meal, as each 30g serving contains:<br />
• 11g Protein<br />
• 10g Fat<br />
• 7g Total Carbs<br />
• 2g Net Carbs<br />
We use REAL ingredients, no chemicals, preservatives<br />
or artificial flavours.<br />
5<br />
When and how will I get hold of it?<br />
The Adapt Meal will be launched at the end<br />
of July in the USA and South Africa, with Canada<br />
following shortly after, and the UK and Europe in<br />
2017. It will be available at select stores and affiliates<br />
in South Africa, USA and Canada, as well<br />
as through ordering online. All online sales will<br />
be available at:<br />
• www.adaptyourlife.com (USA)<br />
• www.adaptyourlife.co.za (South Africa)<br />
• www.adaptyourlife.ca (Canada)<br />
Follow our Facebook page at www.facebook.<br />
com/AdaptYourLife to keep up to date with the<br />
latest news and some mouth-watering recipes.<br />
Follow us on our YouTube at "Adapt Your Life".
12 | LowcarbDirect Directory - Issue 1 - August 2016<br />
The Metabolic<br />
Syndrome<br />
By Dr Peter Hill from UpforIt<br />
It is estimated that one in every four South Africans<br />
suffers from Metabolic Syndrome. In this introductory<br />
article, I briefly explore this growing pandemic: what<br />
it is; something on the causes and prevalence; how<br />
to identify it and a bit on the resources available to<br />
manage this condition more effectively.<br />
What is Metabolic Syndrome?<br />
Metabolic Syndrome has become an increasingly common condition<br />
around the world. It is often found to be present in families and the risk<br />
of developing it increases with age. People with Metabolic Syndrome<br />
tend to be overweight. It is considered to be a major risk factor for cardiovascular<br />
diseases and type 2 -diabetes. Research also indicates that<br />
Metabolic Syndrome substantially ups the risk of developing certain cancers,<br />
liver disease and Alzheimer’s disease.<br />
The syndrome is not a disease in itself, but rather a cluster of disorders<br />
related to a particular type of metabolic dysfunction known as insulin<br />
resistance. Other associated disorders include high blood pressure, high<br />
blood sugar, low ‘good’ cholesterol levels, elevated levels of triglycerides<br />
(or blood fat) and excessive abdominal fat. One would have to have at<br />
least three of these disorders to be officially diagnosed with Metabolic<br />
Syndrome.<br />
Causes of the Condition<br />
In addition to insulin resistance,which appears to be the main cause,<br />
obesity, unhealthy lifestyle choices, hormonal imbalances, as well as ge<strong>net</strong>ics,<br />
all influence the development of the syndrome. In people with insulin<br />
resistance, insulin (the hormone that helps the body utilise glucose<br />
as energy) doesn't work efficiently. The body thus secretes more insulin<br />
than it should in an attempt to cope with the rising level of blood sugar<br />
(glucose) and this, in turn, can lead to a person developing diabetes, as<br />
well as the other conditions associated with Metabolic Syndrome.<br />
Insulin resistance is particularly associated with excessive tummy<br />
fat and thus substantially increases the risk of developing Metabolic<br />
Syndrome. About 80% of obese adults are likely to have Metabolic<br />
Syndrome and approximately 40% of normal weight adults may also<br />
have, or be at risk, for Metabolic Syndrome.<br />
A healthy body mass index (BMI), as defined by the World Health<br />
health<br />
Dr Hill<br />
UpForIt (Pty) Ltd<br />
Biography<br />
Dr Peter Hill is a founding partner<br />
and the Chief Scientific Officer (CSO)<br />
of UpForIt (Pty) Ltd. He earned a<br />
doctorate in patient behaviour in<br />
Type 2 diabetes mellitus at Rhodes<br />
University in South Africa, where he<br />
was subsequently appointed to the<br />
position of Visiting Fellow.<br />
Part of his doctoral studies included<br />
undergoing training in chronic<br />
disease self-care at the Patient<br />
Education Centre at the medical<br />
school at Stanford University in the<br />
USA. His post-doctoral studies focused<br />
on the role of nutrition in the<br />
Metabolic Syndrome, with special<br />
emphasis on self-care, and in 2014<br />
Dr Hill was elected a Member of the<br />
American College of Nutrition.<br />
Today much of his research and<br />
practice remains focused on helping<br />
people with Metabolic Syndrome<br />
improve their self-care capabilities<br />
as very few people with, or at risk of<br />
developing the syndrome, are adequately<br />
empowered, i.e. trained,<br />
taught and encouraged, to change<br />
key health-related behaviours.<br />
Organization, is generally accepted to<br />
be around 18.5 to 24.9 kg/m2, while<br />
being overweight lies in the range of<br />
25.9 to 29.9 kg/m2 and obesity any BMI<br />
over 30 kg/m2. BMI may, however, not<br />
be an ideal method of determining the<br />
weight-related risk status of an individual.<br />
A measure known as the Weightto-Height-Ratio<br />
(WtHR) may be more<br />
accurate, with any ratio above 50%<br />
indicating overweight and above 58%<br />
signalling significant risk for the diseases<br />
of the Metabolic Syndrome.<br />
Poor lifestyle choices especially<br />
consuming sugar and other refined<br />
carbohydrate, not exercising, not getting<br />
sufficient sleep and high levels of<br />
psychological stress play a role in the<br />
development of Metabolic Syndrome.<br />
However, poor food choices in the guise<br />
of sugar and refined carbohydrate contribute<br />
between 80% and 90% of the<br />
total effect.<br />
Prevalence of Metabolic<br />
Syndrome<br />
Of growing concern is World Health<br />
Organization (WHO) data that reveals<br />
that the prevalence of obesity has nearly<br />
doubled worldwide since the 1980’s.<br />
A more recent study published in the<br />
prestigious medical journal, Lancet,<br />
confirms that about 70% of women<br />
and 40% of men in South Africa are<br />
overweight or obese. The WHO predicts<br />
a whopping 90.5% increase in the<br />
prevalence of Type 2 diabetes in Africa<br />
by the year 2030!<br />
Are You A Syndrome Sufferer?<br />
If you have at least one Metabolic<br />
Syndrome risk factor – such as excessive<br />
belly fat, high blood pressure, low<br />
good cholesterol, high blood sugar,<br />
high insulin levels or high blood fat<br />
levels - you may also potentially have<br />
other risk factors, without being aware<br />
of it. A consultation with your doctor<br />
(together with the relevant tests)<br />
will help determine whether you have<br />
Metabolic Syndrome and what you can<br />
do to avoid the serious diseases associated<br />
with the syndrome.<br />
Managing This Metabolic Malady<br />
Lifestyle changes may prevent serious<br />
illness in the future. Firstly, it is imperative<br />
that you lose weight as this can<br />
improve every aspect of Metabolic<br />
Syndrome. Begin by adopting a diet<br />
containing healthy fats, moderate<br />
amounts of protein, low in carbohydrate,<br />
especially refined carbohydrates,<br />
avoid processed goods or foods rich<br />
in sugar and hydrogenated vegetable<br />
oils. This will not only help you to lose<br />
weight, but also improve your blood<br />
lipid picture; help to normalise blood<br />
pressure and blood sugar levels, as well<br />
as increase your likelihood of reversing<br />
any underlying insulin resistance.<br />
Do you get sufficient sleep at<br />
night?<br />
On average, we need about 7- 8 hours<br />
of quality sleep per night in order to<br />
maintain energy, mental alertness and<br />
a properly functioning immune system.<br />
Sufficient sleep also helps keep your<br />
weight in check and this has much<br />
to do with the hormones ghrelin and<br />
leptin, which in turn controls hunger<br />
and tells you to stop eating.<br />
An imbalance in either of these hormones,<br />
invariably lead to weight gain.<br />
The key in both prevention and treatment<br />
of Metabolic Syndrome is effective<br />
self-care rather than just relying<br />
on medical care. Very few people with<br />
chronic conditions are empowered,<br />
i.e. trained, taught and encouraged, to<br />
adequately care for themselves. Sadly,<br />
most of the time we simply rely on<br />
some prescription medication, a diet<br />
sheet and a few words of instruction or<br />
advice from a healthcare professional<br />
to do the job.<br />
Read the full article here >><br />
Are you looking for your a<br />
personal health coach to be at<br />
your side 24/7? Please click on<br />
the advert for personal assistance.<br />
Please email me at<br />
askdrhill@lowcarbdirect.<strong>net</strong>
14 | LowcarbDirect Directory - Issue 1 - August 2016 | ADVERTORIAL<br />
Focus on the billions<br />
of "Micro-organisms"<br />
inside you?<br />
By Elain Steinberg<br />
These are to be found in the<br />
inner walls of one of the most<br />
critically important organs of<br />
your body - your gut. Most people think<br />
of their gut solely as the mechanism by<br />
which your body digests food. In reality,<br />
your GI tract (gastrointestinal tract)<br />
is MUCH more than a digestion centre;<br />
it is quite literally your second brain as<br />
well as being “home”, the origin and<br />
source to 80% of your immune system.<br />
And this “brain” functions without intellect,<br />
so you can’t try and fool it or manipulate<br />
it to meet your needs.<br />
You see, within your gut reside roughly<br />
100 TRILLION living micro-organisms,<br />
or 10 times as many bacteria as cells<br />
in the human body. These microbes,<br />
or gut flora, influence health in many<br />
ways, from helping to extract energy/<br />
nourishment from food to building the<br />
body's immune system, to protecting<br />
against infection with harmful, diseasecausing<br />
bacteria.<br />
From what we know so far, here<br />
are five ways gut flora affect<br />
wellness:<br />
1. gut bacteria influence weight<br />
2. the risk of heart disease<br />
3. important role in the development<br />
of a fully-functioning immune<br />
system<br />
4. gut bacteria may have an effect on<br />
the brain<br />
5. abnormal gut bacteria in infants<br />
may be one cause of colic<br />
Could your health be regulated<br />
by the state of your gut?<br />
The ten trillion micro-organisms in<br />
the gut, ideally reflect a ratio of “good<br />
bacteria” (known as probiotics) to<br />
“bad bacteria” (pathogenic organisms),<br />
and is now gaining recognition as perhaps<br />
the single most important step<br />
you can take to protect your health. In<br />
fact, there are more than 200 studies<br />
linking inadequate probiotic levels<br />
to more than 170 different diseases<br />
and health issues; here are just a few:<br />
Celiac disease, leaky gut, and irritable<br />
bowel syndrome, mood, psychological<br />
health, and behavioural disorders, insulin<br />
resistance, metabolic syndrome,<br />
and diabetes, common cold, influenza,<br />
and pneumonia, liver diseases, such as<br />
cirrhosis and cancer, eczema, atopic<br />
dermatitis, and acne, chronic fatigue<br />
syndrome, food and wheat allergies<br />
and weight gain towards obesity.<br />
Gut health and obesity<br />
Virtually every study performed on representatives<br />
of the obese population<br />
analysing gut bacteria found higher<br />
instances of “bad” bacteria and lower<br />
levels of probiotics (again, the “good”<br />
bacteria) within these individuals. Are<br />
you already experiencing some signs<br />
that your intestinal bacterial content<br />
is being out of balance? Such as: Gas<br />
and bloating, constipation and/or diarrhoea,<br />
acid reflux, skin problems, overall<br />
sickness, headaches, urinary tract<br />
infections, trouble sleeping, inability to<br />
lose weight, sugar cravings, especially<br />
for heavily refined carbs.<br />
You see, the ideal healthy ratio of<br />
“good” to “bad” bacteria is 85% to 15%,<br />
or nine to one. And these organisms<br />
live by the “dominance effect” the good<br />
out-competing the bad.<br />
Elain dieted for the most part<br />
of her adult life, but found the<br />
weight just piling up even more<br />
after each apparent loss. In<br />
August of 2014 she ended up<br />
in the 90 kg’s and went to see<br />
a doctor who followed a low<br />
carb lifestyle himself for almost<br />
3 months then. She went home<br />
and cleaned out her fridge and<br />
kitchen. She lost more than 19<br />
kg in the following months, got<br />
her blood sugar back under control<br />
and is now a firm ambassador<br />
for the low carb lifestyle.<br />
Our current lifestyle and environment<br />
is our biggest enemy<br />
Unfortunately, due to current global<br />
agricultural practices, lifestyle and environmental<br />
factors, the vast majority<br />
of the population are severely compromised<br />
when it comes to good probiotic<br />
bacteria, leaving their gut flora ratio<br />
completely out of balance. It’s no wonder<br />
that research is now suggesting that<br />
supplementing with probiotics every<br />
day is even MORE important to your<br />
health than taking a daily multi-vitamin.<br />
But here’s something you may<br />
not know…<br />
93% of the probiotics contained in<br />
traditional probiotic supplements will be DEAD before<br />
they ever reach your gut. One of the greatest challenges<br />
in creating a truly effective probiotic formula, is being able<br />
to actually deliver living probiotic cells to the gastrointestinal<br />
tract, fully intact and alive. Because probiotics are living,<br />
they are also extremely sensitive to even the slightest<br />
change in environmental conditions. Research has shown<br />
that after one year on the shelf, in a sealed bottle at room<br />
temperature, on average only 32% of conventionally produced<br />
probiotics survive. How could they survive if they<br />
are manufactured into a dead pill form?<br />
But it gets worse. Due to the extreme acidic environment<br />
of the stomach, another 80% of the remaining live probiotic<br />
cells will be killed off before reaching the intestine. In<br />
the end, traditional probiotic supplements, while claiming<br />
billions upon billions of active cells per dose, will only<br />
wind up delivering a measly 6.4% of what their label promises,<br />
alive and well to your gut. When it all boils down, not<br />
only are these products a complete waste of your time and<br />
money, but much more importantly they are robbing you<br />
of the critically important health benefits that are the entire<br />
reason you would invest in a probiotic product in the<br />
first place.<br />
A solution for you<br />
There is a solution, and the answer lies in the Lindros produced<br />
Solutions4 Liquid Probiotic, whose pH is between<br />
pH 3.3 and pH 3.7 already adapted to the acidic conditions<br />
in the stomach. Simply put, Lindros truly believes that<br />
EVERYONE should be taking a probiotic daily.<br />
Read the full article here >><br />
To order call Elain 082 888 0652 or for more info see the Lindros<br />
website at www.eminfo.co.za<br />
BRAIN MAKER<br />
The Power of Gut Microbes<br />
to Heal and Protect Your<br />
Brain – for Life<br />
By Dr David Perlmutter with<br />
Kristin Loberg<br />
Debilitating brain disorders<br />
are on the rise-from children<br />
diagnosed with autism and<br />
ADHD to adults developing<br />
dementia at younger ages<br />
than ever before. But a medical revolution is underway<br />
that can solve this problem: Astonishing new research<br />
is revealing that the health of your brain is, to an extraordinary<br />
degree, dictated by the state of your microbiome<br />
– the vast population of organisms that live in<br />
your body and outnumber your own cells ten to one.<br />
What’s taking place in your intestines today is determining<br />
your risk for any number of brain-related conditions.<br />
See more at >>
16 | LowcarbDirect Directory - Issue 1 - August 2016<br />
Low Carb<br />
Success stories<br />
Many people set out on low carb looking for a quick way to lose some weight, but<br />
soon realise that losing weight is merely a very nice side benefit. This is a complete<br />
lifestyle change.<br />
The amazing success stories from people losing very substantial amounts of weight are phenomenal, but are soon overshadowed<br />
by the health benefits gained by this lifestyle. There are thousands of success stories across the globe. We picked<br />
a handful to inspire you into changing your life forever!<br />
Mpho Nefuri<br />
Start weight: 132 kg – Current weight: 110 kg<br />
Health regained<br />
I was huge, I was sick - hospital was my next home. Since<br />
my resolution I have lost so much and am happy. I feel<br />
good every day!<br />
Read full story here >><br />
Danielle Lister<br />
Start weight: 140kg – Current weight: 101 kg<br />
#KetogenicGeneration<br />
I was literally crawling on the floor in pain with sciatica,<br />
wetting myself on the way to the toilet, because I was in<br />
SO much agony that I couldn't make it. After a year of following<br />
a STRICT ketogenic lifestyle and quantum training<br />
with John Mason (which has regained all the muscles<br />
in my back), I AM NO LONGER IN PAIN!<br />
Read full story here >><br />
By Esther Moller<br />
Madelein Uys<br />
Start weight: 112 kg –<br />
Current weight: 82 kg<br />
No cake taste as good<br />
as skinny feels!<br />
I was depressed, severely<br />
overweight, the<br />
heaviest ever and struggling<br />
with IBS and Type<br />
2 Diabetes. I've never been small in my life. I started the<br />
LCHF program and never looked back. I'm on no more<br />
chronic medicine.<br />
Read full story here >><br />
Ilze Czubora<br />
Start weight: 139 kg – Current weight: 78.5 kg<br />
To see your family shine is an amazing feeling.<br />
After a lifetime living a seemingly healthy lifestyle, finding<br />
a teenager son’s personality change to angry and frustrated<br />
all the time, while the weight kept piling up, some<br />
serious questions were raised? After finding low carb, just<br />
about EVERYTHING CHANGED! Collectively the family lost<br />
more than 130 kg and reversed so many illnesses!<br />
Read full story here >><br />
Success<br />
B A N T I N G W I T H<br />
Are you ready<br />
to spread your<br />
wings & fly?<br />
ADVERTORIAL<br />
A<br />
butterfly transforms from a lowly caterpillar to a<br />
beautiful being that takes flight. It is the most perfect<br />
description of the metamorphosis that we can undergo. It<br />
starts with loving yourself as you are now, and I will show<br />
you how it continues into every aspect of your life.<br />
I am Donovan, a 42 year old slowly recovering obese<br />
man, who would be dead if I hadn't discovered Banting. I<br />
hated myself. I could not bear to look in the mirror. I was<br />
flirting with death by diet. In my first week of Banting I lost<br />
7kgs...and since then lost 30kgs. My journey continues. It is<br />
the journey that my "banting butterflies" will take with me.<br />
I am a Real Meal Revolution Certified Banting Coach. You<br />
gain immediate access to all the benefits of being a Real<br />
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My program is developed not to focus on weight loss<br />
alone, but assisting you in every aspect of your well-being<br />
to reach full transformation and get rid of "thinking like a<br />
fat person". Losing the weight is NOT enough ... you have<br />
to have help in transforming your whole being.<br />
The program consists of an 8-week course, as well as a<br />
recommended 6 month maintenance period, where I will<br />
walk your journey with you every step of the way.<br />
8 Week Course<br />
Weekly 4 hour meeting from 9am – 1pm (Wed or Sat)<br />
• Prescribed RMR CBC meeting format<br />
• A cooking demonstration and tasting<br />
• A mindfulness meditation session<br />
• A light exercise module , e.g. tai chi, yoga, walking<br />
• A professional lecture from invited consultant<br />
6 Month Maintenance Period<br />
• Monthly face-to-face group meeting<br />
• Ongoing online support<br />
• Weekly newsletters<br />
Join me on this journey to the new you – let<br />
me assist you in your transformation process.<br />
A unique holistic<br />
approach to health<br />
and wellness<br />
By Donovan Robinson<br />
Certified Banting Coach (CBC)<br />
Real Meal Revolution (RMR)<br />
Banting introduction course<br />
With maintenance support program<br />
Do you feel trapped inside your own body?<br />
Like a beautiful butterfly trapped within a<br />
caterpillar? Then get ready - your<br />
metamorphosis is about to happen…<br />
Be Transformed<br />
Sign up now for our first unique 8-week<br />
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allow for individual attention.<br />
Cost<br />
Only R2000 for an 8-week training<br />
course plus R250/month for a 6-month<br />
maintenance program.<br />
Normal price: R4 000/8-week training and<br />
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Course Date: to be announced soon<br />
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Sign Up Now<br />
To ensure you qualify for the<br />
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Ilze Czubora<br />
Weight loss coach<br />
Certified and trained by<br />
Banting Buddies & Supported<br />
by Sally-Ann Creed; Co-Author<br />
of The Real Meal Revolution<br />
ilze@bantingbuddies.com<br />
facebook.com/Banting-WITH-Success<br />
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18 | LowcarbDirect Directory - Issue 1 - August 2016<br />
By John Mason<br />
Fitness<br />
& Exercise<br />
ADVERTORIAL<br />
Personal Health<br />
Coach:Why Do<br />
I Need One?<br />
New generation thinking?<br />
There are so many myths and misconceptions<br />
regarding fitness and exercise.<br />
Getting toned is one such myth.<br />
You either have more or less body fat.<br />
You either have more or less muscle.<br />
You can't firm up fat! Muscles are either<br />
contracted or relaxed; it can't stay<br />
in a constant state of tension.<br />
Hoping to gain muscle?<br />
When people say they want to get fitter,<br />
they exercise in a way that uses their<br />
cardiovascular system at a level well<br />
below its maximum. Your heart is a<br />
pump, not a little tiny balloon. It needs<br />
filling (not partial filling) with blood,<br />
so it can push out oxygenated blood<br />
throughout the body. Performing sub<br />
maximal sets, in the hope of gaining<br />
muscle is akin to repeatedly switching<br />
on the kettle, but never letting the<br />
water boil.<br />
Traditional training 'sucks'<br />
Once you realize that fitness is about<br />
having energy at your disposal when<br />
you need it, then you will realize it’s<br />
about mitochondrial proliferation, and<br />
greater capillarization. Most traditional<br />
training and exercise advice actually<br />
'sucks'. It is a poor protocol for weight<br />
loss. It is time consuming and can<br />
cause stress on your joints and soft tissues.<br />
Too much exercise can also disrupt<br />
your hormones, especially stress<br />
hormones and even encourage fat storage<br />
around the abdomen.<br />
Exercising to lose body fat?<br />
The longer you exercise, the more your<br />
body slows down its metabolism in<br />
order to compensate for the extra energy<br />
used. This means that you burn<br />
fewer calories than you think when you<br />
exercise and, more importantly, after<br />
you've exercised.<br />
If you want to lose body fat, then exercise,<br />
whatever kind, is a poor choice.<br />
The <strong>net</strong> calories you expend from 'aerobic'<br />
exercise, like jogging, spinning or<br />
Zumba can be quickly replaced by eating<br />
something! And there is no guarantee<br />
that the calories you expend will<br />
come from fat stores. They are more<br />
likely to come from stored glycogen<br />
and muscle breakdown.<br />
The only successful way to lose body<br />
fat is to persuade your body to use it<br />
for energy, instead of sugars and carbs.<br />
This is achieved by eating a low carb,<br />
healthy fat diet, called a ketogenic diet.<br />
Quantum training for greater<br />
energy<br />
Exercise has numerous benefits. The<br />
one which most people say is to get fit.<br />
A recent article on this amazing<br />
couple in their local newspapers.<br />
Gloria Gaynor (second from right),<br />
famous American singer, visited John<br />
Mason (second from left) for a consultation<br />
when she was on a recent tour<br />
in the UK. Together with them are<br />
friends, Zoe Melvin and Danny Owen.<br />
Well, what is being fitter? Being fitter is<br />
the body's ability to create energy when<br />
you need it. This is achieved by choosing<br />
a training protocol that increases<br />
the body's ability to produce energy.<br />
Quantum Training methods are designed<br />
to create greater capillarization<br />
(so more oxygenated blood can reach<br />
the muscles on demand), and increase<br />
the quantity and quality of mitochondria<br />
(the body's energy packs) in our<br />
cells. The body can then produce, via<br />
ATP (adenosine triphosphate) greater<br />
energy output. In order to achieve this<br />
we perform resistance training exercises<br />
at a deliberately slow tempo until<br />
the muscles reach momentary failure.<br />
One set, that's all per exercise.<br />
If you want to exercise efficiently and<br />
effectively and improve your health<br />
with the correct form of nutrition, then<br />
we can help.<br />
Read the full article here >><br />
John Mason and Zoe Melvin<br />
are nutrition and fitness<br />
coaches from Nottingham,<br />
Mansfield; Woodhouse and<br />
started Ketogenic Generation<br />
at www.ketogenicgeneration.<br />
co.uk where they advise clients<br />
on nutrition and fitness<br />
training through a ketogenic<br />
lifestyle.<br />
UpForIt (UFI) is a Personal Health Coaching App<br />
(www.upforit.co.za), designed especially to facilitate<br />
personal health coaches staying in close<br />
contact with their clients. We call our unique empowering<br />
coaching App – ‘A Coach In A Pocket’.<br />
This introductory article takes a look at 5 key benefits<br />
of health coaching using the UFI App.<br />
Benefit No 1: Setting and achieving my health-related<br />
goals. Goal setting is a key element in changing health-related<br />
behaviour, and this means having a plan, actioning it<br />
and measuring the outcomes. The adage of ‘without a plan,<br />
we plan to fail’ is especially true when it comes to lifestyle<br />
modification!<br />
Benefit No 2: Helping to hold me accountable for making<br />
progress in achieving my health-related goals. There<br />
is a big difference between nagging and being held accountable<br />
with the former having a negative connotation while<br />
the latter is all about support. Being held accountable is the<br />
fuel of the self-motivation engine. As the science is increasingly<br />
showing us, while being overweight or obese may not<br />
be your fault, it is almost always down to the choices you<br />
make. And that’s what a good health coach aims to do using<br />
the UFI App: help you to make informed ongoing supported<br />
choices about your health.<br />
Benefit No 3: Helping me to achieve more than I can do<br />
alone. Anyone who has tried to lose weight, manage their<br />
diabetes, high blood pressure etc. knows just how tough<br />
this journey is. It’s tough because it is essentially a long and<br />
lonely journey. Most of us need someone alongside, as poet<br />
Henry van Dyke wrote: “A friend who knows, and dares to<br />
say, the brave, sweet words that cheer the way. Where he<br />
walks a mile with me”. And your personal health coach is “A<br />
friend who…walks a mile with me”.<br />
Benefit No 4: Helping me to focus on the results that I<br />
want to achieve for my health. Here is the key thing about<br />
goals and results: they have to be YOURS and not someone<br />
else’s. Your health goals must be IMPORTANT to you and<br />
you must be CONFIDENT of achieving them…with some<br />
help from your coach and the UFI App, of course!<br />
Benefit No 5: Provides me with multifaceted support<br />
as well as the tools I need. Research shows that advice<br />
giving only works in about 10% of cases. That’s right, advice<br />
giving has a whopping 90% failure rate! Your personal<br />
health coach has a single mandate: to help you turn this<br />
miserable statistic on its head and they do this by being<br />
available to support you with the click of a mouse.<br />
UpForIt has as its tagline ‘Get Healthy Together’, and<br />
to this end we are committed to supporting the UpForIt<br />
Personal Health Coach initiative by making the UFI App<br />
available to health coaches and to anyone who would like<br />
to become a health coach.<br />
More information<br />
Please visit our website www.upforit.co.za<br />
or write to me at askdrhill@lowcarbdirect.<strong>net</strong><br />
Fitness & Exercise
20 | LowcarbDirect Directory - Issue 1 - August 2016<br />
Life After<br />
Bread<br />
Your health and likely your lifespan will be<br />
determined by the proportion of fat versus<br />
sugar you burn over a lifetime.<br />
~ Dr. Ron Rosedale<br />
When Dr. Andreas Eenfeldt (www.dietdoctor.com)<br />
asked his followers what one food they missed<br />
the most while following his low-carb/high-fat regimen,<br />
bread topped the list by a wide margin! Beer, often called<br />
“liquid bread,” came in third, pizza and pasta, which are<br />
just bread by other names, took fourth and fifth place and<br />
chips were number six. Sweets were the second hardest<br />
foods to give up, but we clearly miss our starchy breads,<br />
snacks, and nibbles much more than anything else!<br />
I didn’t really think much about what I was eating when<br />
I first started a low-carb diet 16 years ago. I was so thrilled<br />
to have found the key to staying thin and healthy that<br />
even a food-lover like me could resign herself to a diet<br />
of boiled eggs, sugar-free Jell-O, and pork rinds as long<br />
as I was losing a pound a day without hunger. When my<br />
dramatic results convinced my husband to join me, I realized<br />
this was not going to be a “diet” that lasted for a few<br />
weeks, but a whole new lifestyle. If we were going to stick<br />
to it for the long haul, we needed good, nourishing food<br />
that wouldn’t leave us feeling deprived.<br />
When I talk to people about this way of eating, I tell<br />
them that it is not about vanity or even weight loss; it is<br />
By Judy Barnes Baker,<br />
www.carbwarscookbooks.com<br />
Judy Barnes Baker<br />
is an artist, writer,<br />
and an enthusiastic<br />
home cook who<br />
lives in Snohomish,<br />
WA with her husband<br />
Dean. She has been<br />
writing about health<br />
and nutrition and crusading<br />
for truth in science for over 16 years. She is<br />
the author of Carb Wars; Sugar is the New Fat and<br />
Nourished; a Cookbook for Health, Weight Loss and<br />
Metabolic Balance. Visit her website and blog here:<br />
www.carbwarscookbooks.com<br />
about how long you will live and how healthy you will be.<br />
Often they already know they need to cut the carbs, but<br />
they don’t think they can do it so they won’t even try. The<br />
best argument I can make is this: You don’t have to give up<br />
sweets and breads to give up sugar and starch. Why make<br />
it harder than it needs to be? You just need new recipes.<br />
Almond Crisps<br />
This is one of the most useful of all my recipes, especially<br />
for someone who is new to low-carb and still suffering<br />
from junk food withdrawal. (It gets easier. Honest.) Once<br />
your body adjusts to burning fat for fuel instead of burning<br />
sugar and storing fat, the cravings will diminish.<br />
These versatile little crackers, chips, or cookies taste great, are easy to<br />
make and they provide a handy platform to load up with butter, cheese,<br />
guacamole, and all the other good things that are allowed on this diet<br />
but no other. They are sturdy enough to use with dips and spreads and<br />
the variations are limited only by your imagination.<br />
Ingredients<br />
• 1 egg white from a large egg<br />
• 1 cup (4 ounces) almond flour, almond meal, or other nut or seed<br />
flour<br />
• Sugar substitute, such as stevia or monk fruit* equal to 2 teaspoons<br />
sugar<br />
• A pinch of salt<br />
Directions<br />
Preheat oven to 325º F. Place a piece of parchment paper on a baking<br />
sheet. You will also need something for pressing the crisps, like a flat<br />
meat pounder or a measuring cup with a smooth, flat bottom, and some<br />
plastic wrap.<br />
Whisk egg white until blended. Add remaining ingredients and mix<br />
well. Form dough into 48 small balls. They should be about ½-inch<br />
across. Place balls 3 inches apart (to make room for the tool used to<br />
press the crisps) on parchment-lined pans. Cover with a sheet of plastic<br />
wrap and flatten balls into thin circles, roughly 2 inches across, with a<br />
flat implement. Carefully remove the covering. Place in preheated oven<br />
and bake for about 10 to 12 minutes or until golden brown and crisp.<br />
Repeat with remaining balls. Store in an airtight container.<br />
Makes 48 crisps / Nutrition data per each: Net carbohydrate: 0.2g;<br />
Protein: 0.6g; Fiber: 0.3g; Fat: 1.2 g; Calories: 14<br />
*Sugar Substitutes<br />
There are many good substitutes for<br />
sugar, some with significant health<br />
benefits. Prebiotic plant fibers, like inulin<br />
and oligofructose, promote gut<br />
health. Xylitol, a sugar alcohol, prevents<br />
tooth decay and possibly osteoporosis.<br />
Erythritol may also have a positive effect<br />
on teeth and bones and it does not raise<br />
blood glucose or cause digestive distress<br />
like most sugar alcohols. Tagatose, a less<br />
well known natural sugar substitute, has<br />
a low glycemic index, it browns like sugar,<br />
it does not have the odd cooling taste of<br />
sugar alcohols, and it may be the best one<br />
yet. (I just bought some and plan to start<br />
testing it in recipes.)<br />
Some sweeteners, including the ones<br />
listed above, provide the bulk necessary<br />
for baked goods while some just add<br />
sweetness. A high-intensity sweetener,<br />
like stevia and monk fruit, works well for<br />
the almond crisp recipes above and adds<br />
no calories or carbs. Liquid sucralose is another<br />
option. It tastes good, is heat stable,<br />
and 600 times as sweet as sugar so you<br />
only need a tiny amount, however it has<br />
fallen out of favor with those who prefer<br />
only 100% “natural” products. (Splenda<br />
is the brand name for sucralose that has<br />
been fluffed up to measure like sugar, but<br />
it dissolves when it gets wet so it doesn’t<br />
really have bulk. It contains some real<br />
sugar and is not calorie- or carb-free like<br />
liquid sucralose versions.)<br />
The science is clear—controlling insulin is the key to health and metabolic<br />
balance, and controlled-carbohydrate diets are the natural way to control<br />
insulin. The recipes and menus in Nourished will promote effortless<br />
weight loss without hunger or deprivation. A full day of delicious meals<br />
provides a total of 20 to 50 grams of digestible carbohydrates. Substantial<br />
scientific evidence indicates that this range keeps insulin levels low<br />
enough to provide a metabolic advantage for weight loss, to prevent and<br />
reverse the complications of diabetes and many other disorders, and to<br />
reduce or eliminate the need for medications.<br />
Nourished is available in print or e-book format: www.amazon.com<br />
Variation 1: Almond Parmesan Crisps<br />
Gourmet crackers to serve with soups, dips, and spreads that taste like<br />
Pringles potato chips!<br />
Make basic Almond Crisps, above. Add 3 tablespoons (⅜ ounce) of<br />
finely-grated Parmesan cheese and a dash of freshly-ground black pepper<br />
to mixture. Sprinkle crisps with coarse salt and more fresh pepper<br />
before baking.<br />
Makes 48 crackers / Nutrition data per each: Net carbohydrate: 0.2g;<br />
Protein: 0.7g; Fiber: 0.3g; Fat: 1.3g; Calories: 16<br />
Tip: You will be tempted to eat these like chips. Make a few at a time and<br />
refrigerate the remaining dough to help with portion control.<br />
to page 22
22 | LowcarbDirect Directory - Issue 1 - August 2016<br />
Toortsie se<br />
Bantingboerekos<br />
‘n banting<br />
reisverhaal<br />
Deur Madele Burger<br />
continue from page 21<br />
Variation 2: Almond<br />
Crisp Cookies<br />
A small, crunchy cookie or two can<br />
make a scoop of sugar-free ice cream<br />
or a rich chocolate mousse extra special<br />
while adding almost no carbs.<br />
Ingredients:<br />
• 1 egg white from a large egg<br />
• 1 cup (4 ounces) almond flour or<br />
meal<br />
• Sugar substitute, such as stevia<br />
or monk fruit,* equal to 8 teaspoons<br />
sugar<br />
• A pinch of salt<br />
• 1 teaspoon vanilla, lemon, or<br />
other extract<br />
Directions:<br />
Make according to directions for<br />
Almond Crisps, above. Sprinkle with<br />
cinnamon and granular xylitol before<br />
baking, if desired.<br />
Makes 48 cookies. / Nutrition data<br />
per each: Net carbohydrate: 0.2g;<br />
Protein: 0.6g; Fiber: 0.3g; Fat: 1.2 g;<br />
Calories: 14<br />
(Recipes adapted from, Nourished;<br />
a Cookbook for Health, Weight Loss,<br />
and Metabolic Balance. There are<br />
more variations, both sweet and savory,<br />
for these crisps in the book.)<br />
Toortsie se<br />
Broccolisop<br />
Met die oog op die winter, probeer hierdie heerlike Broccolisop<br />
Bestanddele<br />
• 50 ml botter<br />
• 1 ui<br />
• 3 knoffelhuisies<br />
• 1 soetrissie<br />
• 2 koppe broccoli<br />
• 1 beesvleisblokkie<br />
• 4 takkies vars pietersielie<br />
• 5 ml gemengde kruie<br />
• 3 ml peper<br />
• 250 g spek<br />
• 250 ml room<br />
• 250 ml gerasperde cheddarkaas<br />
Metode<br />
Kap die ui, knoffel en soetrissie fyn.<br />
Breek die broccoli in blommetjies.<br />
Sny die ergste dik stingels af. Kap die<br />
pietersielie fyn.<br />
Gebruik ‘n middelslaggrootte pot en<br />
smelt die botter daarin. Braai die ui,<br />
knoffel en soetrissie in die botter tot<br />
sag. Voeg nog botter by indien nodig.<br />
Voeg die broccoli, beesvleisblokkie,<br />
kruie, speserye en spek by. Voeg 500<br />
ml water by. Kook tot dit alles sag en<br />
gaar is.<br />
Maak dit fyn met ‘n stokmenger. Voeg<br />
die room en gerasperde kaas by. Meng<br />
dit goed en gee die kaas kans om te<br />
smelt. Wanneer bedien, krummel fetakaas<br />
of bloukaas oor.<br />
Toortsie<br />
Groetnis<br />
My naam is Madelé Burger,<br />
maar almal ken my as<br />
Toortsie. In Julie 2014 was ek<br />
moedeloos! Ek het alreeds elke moontlike<br />
gewigsverliesprogram probeer,<br />
baie goed daarmee gedoen, <strong>net</strong> om die<br />
oomblik as ek my doelgewig bereik het,<br />
weer alles en nog meer op te tel. Ken<br />
jy daardie gevoel? ‘n Skaal wat wipplank<br />
ry. Die een oomblik lyk jy mooi<br />
en seksie, <strong>net</strong> om die volgende oomblik<br />
uit jou nate te bars, van die een nommer<br />
na die volgende te spring, sonder<br />
beheer.<br />
Al hoe meer is gepraat van die ‘Tim<br />
Noakes Dieet’ waar jy nie meer stysels<br />
en suiker inneem nie, maar eerder die<br />
vetter kosse, saam met groente natuurlik.<br />
Ek was nog só gekondisioneer deur<br />
die ou skool, ‘n mens moet <strong>net</strong> matig<br />
en gebalanseerd eet, dat ek aanvanklik<br />
nie wou byt aan hierdie nuwe idee nie.<br />
Die probleem is, ek hét gebalanseerd<br />
geëet, <strong>net</strong> om vetter en vetter te word!<br />
Op 27 Julie 2014, met ‘n gewig van<br />
96.7 kg het ek die groot besluit geneem<br />
om hierdie eetplan te volg en sedertdien<br />
het ek nog nooit teruggekyk nie.<br />
Tans weeg ek 81 kg.<br />
Ek besef dat daar baie interpretasies<br />
is van hierdie eetplan, party sê jy<br />
mag vrugte eet, die ander een sê nee.<br />
Sommiges sê, tel jou koolhidrate, die<br />
ander sê dis nie nodig nie. Party ‘skole’<br />
sê dat jy vir die eerste week geen groente<br />
moet eet nie, ander sê eet groente<br />
by elke ete. Ek glo dat ‘n mens moet<br />
‘kies’ watter een van die baie skole jy<br />
gaan volg en dan daarby hou. Op ‘n<br />
blad soos hierdie wat graag vir die wye<br />
groep ‘lowcarbers’ wil diens, kan dit<br />
verwarrend raak as mense van verskillende<br />
skole hulle menings gee. Daarom<br />
is dit so belangrik dat jy die skool wat jy<br />
volg, se reëls goed sal ken. Ekself volg<br />
Banting soos beskryf deur Prof Tim<br />
Noakes in The Real Meal Revolution en<br />
dis met dít in gedagte en hoe ekself dit<br />
interpreteer, wat ek sal skryf.<br />
In die volgende paar maande gaan<br />
ek skryf hoe ekself Banting ervaar<br />
het, wat vir my moeilik was, watter<br />
raad ek voel ek graag vir mense wil<br />
gee. As ek iemand kan inspireer, sal<br />
dit ‘n groot geskenk wees. Ek skryf<br />
ook op my blog, toortsie.com, oor my<br />
Bantingreis. Ek het die boek, Toortsie<br />
se Bantingboerekosboek uitgegee<br />
waarin maklike kos vir gewone kombuise<br />
saamgevat is. My Bantingreis is<br />
ook daarin beskryf. U kan op hierdie<br />
skakel kliek as u dit sou wou bestel:<br />
www.toortsie.com/bestel-toortsie-sebantingboerkos-hier<br />
Met hierdie eerste<br />
uitgawe wil ek graag vir<br />
Esther Möller besonder<br />
geluk toewens met<br />
haar nuwe webblad en<br />
tydskrif. Mag jy groot<br />
hoogtes bereik!<br />
Jy is vir ons<br />
‘n inspirasie!<br />
resepte<br />
leefstyl
24 | LowcarbDirect Directory - Issue 1 - August 2016<br />
Weekly<br />
Winners<br />
From our e-Magazine<br />
subscription competition<br />
Week 1<br />
Kiki<br />
Winner: Toortsie se<br />
Bantingboerekos/<br />
Toortsie’s Banting<br />
Bash<br />
Week 2<br />
Carol Ferreira<br />
Winner: Anja’s<br />
Pantry Gift<br />
hamper worth<br />
R680<br />
Week 3<br />
Andrea Bauling<br />
Winner:<br />
Col’Cacchio voucher<br />
to the value of<br />
R200<br />
A Big Thank you to all the<br />
sponsors for these amazing prizes<br />
Your one-stop low-carb shop on the North Coast!<br />
Low Carb Foodies<br />
Get inspired by some mouth-watering recipes<br />
from low carb food lovers across the globe.<br />
Jea<strong>net</strong>te Auret<br />
From Cape Town South Africa, Recipe<br />
Developer, Food Photographer<br />
www.jea<strong>net</strong>teslowcarbeats.wordpress.com<br />
www.facebook.com/Jea<strong>net</strong>tes-low-carb<br />
Kelly Peterson<br />
Gary Treahy<br />
The Executive Keto Chef from California .<br />
Culinary Institute of America in New York<br />
www.myketochef.com<br />
www.facebook.com/ExecutiveKetoChef<br />
From Jackson, Wyoming, LCHF Keto Food<br />
Ambassador, Author, Speaker, Coach at<br />
Kelly Peterson - Cooking Inspired By Love<br />
www.cookinginspiredbylove.com<br />
Low Carb<br />
Social Media Groups<br />
Joining<br />
others on this journey helps when<br />
you are finding your way. Here you<br />
find the facts, some encouragement,<br />
inspirational testimonies and answers<br />
on your questions.<br />
In Support of Paleo & Low Carb Living<br />
facebook.com/groups/346242988900905<br />
Group Description: The first, to offer real data<br />
that backs the Paleo and LCHF (low carb, high<br />
fat) premises and the second, to provide a<br />
space for open discussion that debates it.<br />
KETOGENIC GENERATION Closed Group<br />
facebook.com/groups/999435493434481<br />
Group Description: Favourably change your<br />
body composition and regain your health<br />
without feeling hungry, counting calories or<br />
being miserable!<br />
TYPEONEGRIT Closed Group<br />
facebook.com/groups/660633730675058<br />
This is a group for type one diabetics and parents<br />
of type one diabetics who are attempting<br />
(and hopefully succeeding) in attaining tight<br />
blood sugar management for them or their<br />
children.<br />
TYPEONEGRIT - A fan page for the group<br />
facebook.com/Type1Grit<br />
We are a group of type 1's and parents who<br />
follow Dr Bernstein.<br />
Gluten-free, Wheat-free, Sugar-free, Diabetic-friendly and Low-carb<br />
goodness for the whole family<br />
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