LowCarbDirect.net Issue 03

issue 3 - October 2016
Directory
LowcarbDirect
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Coconut ketones
Can
prevent & treat
Alzheimer’s?
10 Ways to
reduce stress
6 pages: Low Carb
Pizza & Pasta
Mouthwatering recipes
Tim
Noakes
A Modern day Moses
Insulin Resistance: where it all begins to go wrong by Dr Peter Hill

LOWCARBDIRECT
your complete low carb guide
May this edition bring you many hours
of happy reading. Feel welcome to
share this with your family and friends.
Be inspired to change your life forever.
THE TEAM
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Esther Möller
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Page 26: Low Carb Pizza & Pasta Recipes
Page 8: Ashleigh Tutt
3 Editor’s Note
Page 6: Tim Noakes
Page 20: Ketones & Alzheimers
4 Low Carb Snippets - News & Events
6 Low Carb Pioneer - Prof Tim Noakes
8 Low Carb Entrepreneur - Ashleigh Tutt: BizziB
10 Insulin Resistance: Where it all begins to go wrong
- By Dr Peter Hill
12 Dietary management of insulin resistance
- By Catriona Walsh
14 Low Carb Success Stories
16 Fit Families have more fun together
- Sharon Jessop
20 Can coconut ketones prevent & treat
Alzheimer's? – By Judy Baker
24 Banting is nie 'n hoë proteïen dieet nie
- Deur Madele Burger
26 Low Carb Pizza & Pasta Recipes
32 When what you eat is just not enough to lose weight
- By Nicky Perks
34 Low Carb Toolkit
35 Low Carb Classifieds
Contents

Editor's Note
Late 2014 when I first heard of something called banting, I was completely
clueless regarding nutrition. I was confident in us eating quite
healthy – I mean whole-wheat breads, brown rice and pastas, homecooked
meals, low fat dairy, margarine and seed oils. Not too much fast
food or soda drinks –better than most households I would say!
But then people started talking about a man called Tim Noakes – some professor
in sport science from Cape Town – and his very controversial advice
on eating fat. At first I didn’t take much notice; nutrition surely wasn’t one
of my fields of interest, although I was morbidly obese for most part of my
life. I inherited my grandmother’s genes. I was named after her – looked like
her! It’s my fate and I accepted it long since.
But something triggered my inquisitive nature. What if what Tim Noakes is
proclaiming is true? What if conventional advice is wrong? What if…?
Nearly 2 years passed since then. Three of us are now close to 100 kg lighter.
Most of my extended family are now all convicted low carbers. Friends and
strangers alike want to know: How?
Prof Tim Noakes: You contributed to the biggest accomplishment I could
ever dream for. Thank you for not turning a blind eye when you stumbled
on the truth, regardless of the ridicule and persecution you knew would
follow.
Your legacy is changing nations – your dream is coming true.
#ImWithTim
Esther Möller, Editor
A Gentle breeze of
change is starting
to blow
Issue 3 - October 2016 - LowcarbDirect Directory | 3
CONTRIBUTORS
Many thanks to our panel of experts:
NUTRITION
Catriona Walsh, a
conventionally trained
paediatrician who lives
a low carb lifestyle
since 2010 and realised
that conventional drug
treatment seldom cures
chronic ill health
HEALTH
Dr Peter Hill, expert on
Type 2 Diabetes Mellitus,
management of Metabolic
Syndrome through selfcare
and member of
the American College of
Nutrition
LOW CARB CUISINE
Judy Barnes Baker, author
of Carb Wars; Sugar is the
New Fat and Nourished;
a Cookbook of Health,
Weight Loss and Metabolic
Balance.
Madele Burger,
author of Toortsie se
Bantingboerekos/ Toortsie’s
Banting Bash
FITNESS
Sharon Jessop, Director of
Boot Camp Academy, is a
fitness trainer and wellness
expert living “la vida low
carb”!
LIFESTYLE
Nicky Perks, Training and
Development specialist and
owner of Banting Buddies
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with us: Please share your stories,
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recipes, books, authors, bloggers, events,
and anything else promoting the low
carb lifestyle.
Write an letter or ask your questions to
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4
| LowcarbDirect Directory
Low Carb snippets
In the News
Noakes hearing resumes :
“Nutrition Trial Of The
21st century.”
The Health Professions Council
of SA’s (HPCSA) cross-examination
on the evidence delivered
by Prof Tim Noakes in February 2016 is set to resume on
October, 17 in Cape Town. Two high profile international
experts on LCHF are flying in for this event to give expert
witness and support to Noakes.
Dr Zoë Harcombe, a British public health nutritionist
and Nina Teicholz, an US science journalist, will join Tim
Noakes and his heavy calibre legal team in their fight for
the truth to prevail.
Read more on this excellent article by Marika
Sboros, seasoned low carb journalist at
Foodmet.net. Marika Sboros will be tweeting
live from the trial – follow her on Twitter.
Another doctor silenced down under
Dr Gary Fettke, popular Tasmanian orthopaedic surgeon
has been silenced in early August by the Australian Health
Practitioner Registration Agency from giving nutrition advice
to his patients. He was warned to not use any platform
to advocate nutrition advice. He advocated a low
carb healthy fat approach to diet to combat diabetes and
ill-health for more than 10 years already, saving many
lives and limbs in the process. Due to this gag order, his
wife, Belinda Fettke took over all their social media and
online platforms. A massive outpour of support followed
from across the globe. To read more follow this article.
Meanwhile Pete Evans, Paleo chef and international
author from Australia, who openly supported Dr Gary
Fettke, coached one of three candidates in a public show
down between 3 different diets in an attempt to reverse
Type 2 diabetes. Read more on the outcome of this
challenge here.
Dr Gary Fettke
Upcoming
events
Low Carb Kansas City
Keynote speakers; Dr Eric Westman, Dr Adam Nally,
Dr Tracey King, author and speaker, Jimmy Moore
plus local experts from the Kansas City area in the
medical and fitness world.
DATE AND TIME
Fri, September 30, 2016 (9:00 AM – 7:00 PM)
LOCATION
Ritz Charles
9000 West 137th Street
Overland Park, KS, United States
BOOK NOW
Banting Market
Pretoria
Be adventurous and do
the park run at 8:00 (you
can walk if you want to!)
... a good way to start your
banting shopping for the
month.
DATE AND TIME
Sa, October 01, 2016 (9:00–13:00)
LOCATION
Pretoria National Botanical Garden
2 Cussonia Ave, Brummeria, Pretoria, 0001,
South Africa
FOLLOW
KetoGains Las Vegas Seminar
Featured presentations: Robb Wolf, Peter Defty,
Jacob Wilson & Ryan Lowery, Shawn Wells, Craig
Preisendorf, Luis Villasenor & Tyler Cartwright,
Michael Trinchitella and many more.
DATE AND TIME
8 October - 10 October
LOCATION
The Palace Station Hotel & Casino
2411 W Sahara Ave, Las Vegas, NV 89102
BOOK NOW | MORE INFO

6
| LowcarbDirect Directory - Issue 3 - October 2016
Prof
Timothy
Noakes
By Esther Moller
Prof Tim gives a good report
on how he got
convicted to the
low carb lifestyle
for good
A modern-day
Moses
in the nutritional desert
Prof Tim Noakes, internationally well-known South African
scientist and emeritus professor in Exercise Science and
Sports Medicine at the University of Cape Town, needs
no introduction to the low carb community. Most of his
academic career was spent on research and teaching on the topic
of exercise and diet. He had an ongoing quest for research to improve
sport performance and coaching of professional athletes of
all disciplines.
Up to date he has published more than 750
scientific books and articles and is rated
an A1 scientist by the National Research
Foundation of South Africa. Earlier in
September this rating was once again
renewed in recognition of his outstanding
scientific contributions and international
standing over the preceding 5 year period.
Personal experience outweighs conventional wisdom
For him, being an avid athlete with more than 70 marathons and
ultra-marathons behind his name, his personal gradual decline
in performance and speed, as well as being diagnosed with Type
2 diabetes, made him question everything he knew and taught
about sport and nutrition. In his search for answers he stumbled
upon research denouncing the international dietary guidelines as
fallacy. This triggered him into further searching for the truth and
thus more research followed upon the effects of carbohydrates,
proteins and fats on mankind.
After applying this newfound wisdom to his personal diet and
experiencing the positive effects thereof on his health and performance
as runner, he was convinced that a low carb high fat diet
is the healthiest option for many. He made it his personal mission
to get this message out and reverse the global trend of Type 2 diabetes
by founding The Noakes Foundation to act as catalyst for
change “to reveal what genuine healthy nutrition looks like and,
in doing so, make a difference in the lives of millions of people.”
A Real food revolution in the making
He co-authored the international best-seller red book, Real Meal
Revolution, in which the low carbohydrate healthy fat way of eating
was described as banting and soon also became known as
the ‘Tim Noakes diet’. Social media caught on with various member
groups advocating this lifestyle and guiding members to better
health and weight loss according to the guidelines set out in
the book. The anecdotes from these groups speak for itself, and
thousands of people believe they owe their weight loss, regained

health and new zest for life to Tim Noakes personally,
who choose to publicly denounce his previous teachings
on a high carb diet, regardless of the possible consequences
and harm to his public image.
Banting for Babies – trial of the century
Internationally the South African term banting, named
after an English undertaker, William Banting, who lost a
substantial amount of weight on a similar lifestyle, was
not so well-known at first. This soon changed when Prof
Noakes found himself in the midst of a ‘perfect storm in
a teacup’ for his tweet to a mother on a general question
about weaning babies on a low carb diet. This led to him
being reported in February 2014 and charged by the
Health Professions Council of SA (HPCSA) with unprofessional
conduct “for tweeting ‘unconventional advice’ to
a breastfeeding mother: that low-carb, high-fat foods,
meat and veg, are good first foods for infant weaning.
That’s the same advice given by the Johannesburg dietitian,
Claire Julsing Strydom, who first reported him to
the HPCSA. It’s the same advice given by the Association
for Dietetics in SA (ADSA), of which Strydom was president
when she made the complaint.”
This charge led to The HPCSA hearing against Noakes
which has been called the “Nutrition Trial of the
Century”, costing both parties millions, with hopefully a
verdict being given at last when it resumes once again
in October in Cape Town.
Will fairness and truth prevail?
It is close to impossible to predict the outcome of this
trial – not because of the evidence delivered by Tim
Noakes and his team, which clearly states the scientific
proof behind low carb diets - but unfortunately the potential
impact on both the credibility, as well as financial
implications on ADSA, HPCSA and their sponsors from
the processed food industry.
Marika Sboros, a seasoned journalist, well known for
her reporting on matters regarding low carb, will once
again give live feedback from the trial. Her continuous
and well documented report on the trial in various articles
can be followed at www.foodmed.net.
Watch a series of YouTube
videos on the Tim Noakes
HPCSA deposition
The Noakes Foundation is a Non-Profit Corporation
founded for public benefit which aims to advance
medical science’s understanding of the benefits of a
low-carb high-fat (LCHF) diet by providing evidence-based information
on optimum nutrition that is free from commercial
agenda.
New Sugar Barometer
proposed: The
Eat Better South Africa
programme initiated by
The Noakes Foundation
to inspire and educate communities
to eat healthier proposes a new Sugar Barometer TM
on all food and beverage along with or instead of beverage
taxation.
The Foundation “realized that it’s not the cost of
sugar that’s the problem, the real issue boils down
to the fact that most people are unaware of the
hidden sugar contents in food and are still unsure
of how to read food labels. This lead us to ask the
question of how we can educate all South Africans,
most importantly the poorest and youngest, about
the dangers of too much hidden sugar in the diet.”
The Sugar Barometer is a simple label that clearly indicates
the sugar and carb content of the food item – the purpose is for
children and illiterate people to be able to identify the number
of teaspoons of sugar a product contains, equipping them to
make an educated decision on whether to purchase the item
or not.
Read more on how
EAT BETTER SOUTH AFRICA
proposes the implementation
of this labelling system
to empower every South
African in their decision to
cut back on sugar.
www.thenoakesfoundation.org

8
| LowcarbDirect Directory - Issue 3 - October 2016
Ashleigh
Tutt
~ Just an ordinary girl with a
burning passion
By Esther Möller
LOW CARB
Entrepreneur
There’s no quick fix for success in the world of business.
Yes, you do need the right mix of ‘ingredients’
to go into business for yourself, but most of all you
need passion and the dire will to succeed – no matter
what! If you don’t have the will power to push
through, even when the odds are so high against
you, the chances of succeeding are slim.
Ashleigh Tutt is one of those entrepreneurs
who doesn't only live her dream, but she pushed
through all the hardships most entrepreneurs face
in the early days. We asked her to share her story
with us – one which many entrepreneurs can relate
to.
Ever since I can remember I have had a passion for
cooking, learning most of my skills from my late
grandmother. As such, you would always find me
cooking or baking up a storm on the weekends, which my
friends absolutely loved. I come from a corporate
background far removed from
the food industry, and cooking
and baking became my ‘Happy
Place’, a place where I could
experiment and be creative.
My son, Cameron, was my
guiney pig – much to the
envy of his friends.
I was
extremely
frustrated, as there was
so much more I wanted to
produce, but simply did not
have the time or space to do
so. My stock sold out almost
as quickly as I produced
it, so I was doing an
imitation of a hamster
on a treadmill.
When passion meets
an entrepreneurial
mindset
After stepping off the corporate
treadmill, and moving to
Kwa-Zulu Natal (KZN), 4 years
ago, that is when BizziB began to
take shape. Familiar to local farmer’s
market shoppers in KZN, the BizziB range of
foods and condiments are firmly entrenched in the pantries
of KZN. I have had no formal training so-to-speak, I
am self-taught and watch far too many cooking shows,
as well as read, and own far too many cookbooks! I took
part in the Coastal Living Bru “So You Think You Can Cook”
competition over the Ballito Pro event.
I was approached by customers and clients alike to offer
gluten free, sugar free, diabetic friendly products. Based on
this request, I went and did a whole lot of research, spoke
to experts in these fields and begun producing healthy
foods that did not compromise on taste or flavour. It was
then that my BizziB Banting Range was launched.
Working from my small kitchen in Westbrook, I would
produce, bottle, label and dispatch batches of stock to
Gauteng, Cape Town and throughout Natal, as well as sell
at various markets. I was extremely frustrated, as there was
so much more I wanted to produce, but simply did not
have the time or space to do so. My stock sold out almost
as quickly as I produced it, so I was doing an imitation of a
hamster on a treadmill.
Taking the next big step
The breakthrough occurred when I finally made
the nerve wracking move into a much needed
factory with a shop front. I finally had the
kitchen space to produce in much larger
quantities, and together with the most
amazing staff, who are as passionate
about the BizziB Banting Brand as I
am! They do sometimes think that
I have lost my mind when I come in
and show them a new recipe, which
inevitably becomes a best seller.

The best advice I can give anyone is; you
need passion, you need to believe in
your product, to believe in yourself and
go for it! It is a hard and very lonely road, you
have to take the good with the bad and when
you get knocked down you simply get up, dust
yourself off, put a smile on your face and face
the day! Another very important part of the
journey is to have enough cash flow to see your
dream succeed, and a very supportive partner
– makes all the difference!
We are constantly evolving, purely due to the economy,
customer needs and changing trends. We are looking
at opening stores in both Gauteng and Cape Town in
the not too distant future. Our new dairy free, egg free
range will be launching very soon.......
watch this space!
Below: Agnes, Ashleigh, Fikile, Tim
(Fiancé) and Sne - these ladies are
my family and I am so very proud of
each one of them :)
more information
Do you want to become a BizziB distributor,
wholesaler or agent or purely want
to order some of the delicious products?
Mail Ashleigh Tutt at:
bizzib@mwebbiz.co.za
or visit www.bizzib.co.za

10 | LowcarbDirect Directory - Issue 3 - October 2016
By Dr Peter Hill
from UpforIt
(www.upforit.co.za)
Insulin
Resistance:
where it all begins to go wrong
If you are one of those unfortunate people who happens
to have a spare tire for a tummy or if your rearend
resembles a large bagel – or both – then there is a
good chance that it’s NOT YOUR FAULT! That’s right - being
overweight or obese is most often not the result of a lack of
willpower and because you eat too much and don’t exercise
enough. It is primarily the result of the metabolic dysfunction
called ‘insulin resistance’.
Are you always hungry and often too tired to
exercise?
Now, you may eat too much (of the wrong foods, especially
carbs) and don’t exercise enough, but that’s because you are
forced to do so by your underlying insulin resistance. Don’t
beat yourself up. You are always hungry and often too tired
to exercise because of physiological reasons and not because
of psychology. And guess what? If you are an overweight or
obese woman then you find yourself in the majority. Almost
70% of all adult females in South Africa are overweight or
obese.
The hormone insulin is secreted by your pancreas in
response to blood sugar (glucose), which is mainly derived
from carbohydrate in your diet. If you are insulin resistant,
which is defined as “ the diminished ability of a given
concentration of insulin to exert is normal biological
effect”, then you may have higher than normal insulin
levels over extended periods of time and, as a result, your
cells will have lost some of their sensitivity to insulin.
Foods high in starch and sugar drive insulin
levels
Starch and sugar are refined carbohydrates and they drive
insulin levels. Bread, pasta, biscuits, cakes, breakfast cereals,
sweets and chocolate, sugar sweetened beverages,
Insulin
Driving
Foods

fruit juice as well as
some fruits and vegetables
are just some of
the products that drive
our insulin levels. High
levels of insulin means
three important things:
Fat storage imbalance,
hunger and inflammation.
That’s right – extended
and high levels
of insulin means that
you are really good at
storing fat and conversely,
you are probably
pretty lousy at
burning it.
High levels of insulin
means hunger – you are always hungry (especially for carbs) because that’s
the only way your body knows to get your high insulin level down (i.e. use up
some of the excess insulin), but consume more carbs and then your pancreas
secretes even more insulin. Oh dear – the vicious carb-insulin-fat circle raises
its ugly fat head once again!
Chronic inflammation which could lead to serious diseases
High levels of insulin lead to chronic inflammation arising from proinflammatory
compounds secreted by cells known as macrophages in overexpanded
fat cells. This type of harmful inflammation is implicated in serious
chronic diseases such as diabetes, heart disease, cancer and dementia.
Getting rid of your ‘Insulin Role’ or ‘Bagel Bum’ can mean much more to you
in the long-term than simply being able to fit into a
tight pair of jeans.
Put a ‘coach in
your pocket’
At UpForIt we realise that losing
weight and getting healthy is not easy –
just ask anyone who has ever been
on a diet!
Would you like to
• be paired with a personal health coach to
guide you on your journey?
• become a health coach and generate some extra income while
helping others?
• learn more about effecting health-related behavioural change
in your existing health coaching practice?
• be able to broaden your client base and reach more people
who need your coaching help?
Please email me at askdrhill@lowcarbdirect.net for
more information and guidance or visit www.upforit.co.za

12 | LowcarbDirect Directory - Issue 3 - October 2016
Dietary management
of insulin resistance
By Catriona Walsh
Insulin resistance is an increasing concern
in most of the world. It occurs when cells
stop responding properly to the signals
from the hormone insulin to increase absorption
of glucose, amino acids and fats from
the bloodstream. Insulin resistance appears
to occur as a result of oxidative stress due
to highly unstable molecules, and dysfunctional
mitochondria (the powerhouses of our
cells), and it is likely that chronic inflammation
and stress play key roles in setting up this
condition.
Once insulin resistance is established, a diet
that is high in carbohydrates has been demonstrated
to result in abnormally elevated
blood glucose levels and an abnormal pattern
of blood lipids. Digestible carbohydrates
are one of the three macronutrients in the
diet and include sugars and starches. Fibre is
an indigestible carbohydrate.
The good news is that we actually have a lot
of control over our exposures to inflammatory
agents. By very closely monitoring what
we deliberately put into our mouths, onto our
skins, and by limiting the amount of toxicity
we are exposed to in our environments we
can come up with a strategy to wrestle back
control of our internal milieu.
in women), and can be combined with a LCHF diet.
Clinical trials indicate that foods high in cholesterol and fats of animal
origin, as well as some fats of plant origin such as coconut oil, olive oil,
macadamia nut oil, and plant sources of fats such as avocados, nuts and
seeds, play an important part in a LCHF diet.
On the other hand some plant based oils called vegetable oils (which
include soybean oil, sunflower oil, safflower oil and rapeseed oil) have
been shown in trials to reduce LDL and total cholesterol, but actually also
reduce life expectancy when used to replace animal fats. These vegetable
oils are best avoided.
Are all carbohydrates created equal?
Probably not, at least for most people. However, individual responses
to specific foods vary greatly and are multifactorial in origin.
Which dietary strategies have
been shown to be effective in
improving insulin sensitivity,
managing metabolic syndrome,
type 2 diabetes and obesity?
A low carbohydrate high (healthy) fat (LCHF)
diet has been shown to have the best success
in managing and sometimes even reversing
metabolic syndrome, insulin resistance, and
related conditions. In particular, variations
which focus on real whole foods instead of
processed foods, including the paleo and primal
diets, and a higher fat Mediterranean diet
with nuts and olive oil, have been shown to
be very effective. Calorie restriction and intermittent
fasting have also been shown to be
helpful (although results may vary, especially

Issue 3 - October 2016 - LowcarbDirect Directory | 13
Are there any patterns of eating which may
either worsen or improve insulin resistance?
Generally poorly tolerated high carbohydrate food
sources
Sugars, especially containing fructose, but also lactose and glucose.
Sugars are not limited to table sugar and high fructose corn
syrup, but also include honey, molasses, maple syrup, agave nectar,
evaporated cane sugar, etc.
Grains, especially refined, and in particular modern wheat and
other gluten containing grains (rye and barley), but also maize,
sometimes oats and other cereal grains.
Legumes, particularly processed soy, but also other legumes are
high in carbohydrates and anti-nutrients. Legumes are encouraged
on a Mediterranean style diet.
Milk. The main sugar source is lactose, which may not be well tolerated
by some.
Healthier carbohydrate food sources which are often
better tolerated (but may still cause issues in some
insulin resistant people)
Fruits have variable tolerability, but some people manage even
very sweet tropical fruits, while others may just be able to consume
occasional low sugar fruit such as berries, or no fruit at all.
Root vegetables have been part of the human diet for much longer
than grains, and may be well tolerated by some.
The squash and pumpkin family often provide a reasonable source
of carbohydrates, and may also be well tolerated.
Low carbohydrate vegetables like leaves, cruciferous vegetables
and fruits like bell peppers, avocado and tomatoes are usually very
well tolerated and are encouraged, as are nuts and seeds.
High fat and fermented sources of dairy, such as ghee, butter,
cheeses, yogurts and kefir may be better tolerated due to their
lower lactose content.
Other lifestyle modifications which appear to be beneficial in treating the
metabolic syndrome and insulin resistance, and which may both improve
quality of life and extend life expectancy, include stress management, exercise,
smoking cessation, getting adequate sleep, having good social supports, engaging
in play regularly, spending time outdoors in nature, limiting alcohol consumption,
and enjoying short periods of unprotected time in the sun without getting sunburnt.
Catriona Walsh - Biography
Catriona Walsh is a conventionally trained paediatrician living in the small state of
Northern Ireland in the United Kingdom. She discovered the Paleo diet and low carb
living in 2010, following an almost lifelong search for a way to manage her acne. She
realised that a nutrient dense paleo diet including organ meats, bone broths, raw
fermented foods and foods from the sea, combined with a paleo approach to lifestyle
in general, which included exercise, stress management, getting into nature, sun
exposure, sleep, play, and socialisation could help improve overall health. She
cautiously started to advocate the same diet and lifestyle approaches to a few
of her paediatric patients, usually with excellent results.
Her life changed in 2014 when illness resulted in having to take time off
work. Her search for answers eventually led to a diagnosis of Ehlers Danlos
Syndrome, a rare incurable genetic condition which causes abnormal
production of collagen, the most abundant protein in the human body.
Catriona continues to scour the scientific literature for natural ways
to improve health, having realised that conventional drug treatment
seldom cures chronic ill health. She enjoys reading about diet, the human
microbiome, mitochondria and epigenetics. In her spare time she loves
hanging out with her family and friends, cooking elaborate meals, and
listening to her favourite band, Muse.

14 | LowcarbDirect Directory - Issue 3 - October 2016
Low Carb
Success stories
Claire Swainston Harrison -
Type 1 diabetic
I developed gestational diabetes with
my first pregnancy at the age of 37
in 2002. When my daughter was 10
months old I was diagnosed with Type
1 diabetes. I was given the usual poor
nutritional advice from all the associated
diabetic professionals - low fat, high
carb. My life journey continued on and off every diet
known to man, losing weight for a short period of time,
while then picking it all up again and always a bit more
and feeling like a failure with uncontrollable sugars.
After another diet failure about 6 years ago I decided
I'd had it, no more diets ever again - I would just accept
myself as I was and that would be that.
In January 2015 a friend handed me her Real Meal
Revolution (RMR) red book, which she had been given
as she wasn't interested in it and she knew I loved recipe
books. Nearing 50 and with chaotic blood sugars, high
blood pressure, aches and pains developing more and
more and weight ballooning, I decided to give one last
blast with this Banting way of eating. I wanted to get my
diabetes and health under control and this way of eating
seemed to make sense.
Wow! I felt like I had arrived and it all made sense. I
was eating delicious food and not feeling deprived (and I
LOVE my food), I was losing weight easily for the first time
in my life - after the initial 6 weeks of carb flu I felt marvelous
- energetic and awake with glowing skin which people
were commenting on. I had my intense sugar cravings
under control too. Banting stopped my yo-yoing sugar
readings and I could reduce my insulin requirements by
two thirds! For the first time as a diabetic I felt in control
and empowered. It was simple too!
Through trial and error I have realised after 18 months
that being a T1 means Banting at 100% effort every day
and Merle Westcott, my Banting Buddies coach, has
been my guiding force in 2016. It is the only way of eating
to keep sugars stable and low and keep my weight
down. My health markers are excellent and I continue to
improve my HBA1C. My one frustration currently is trying
to find an endocrinologist in Durban who realises the
sense of LCHF eating - I need to find the Durban equivalent
of Dr Richard K Bernstein, an American endocrinologist
who is himself T1 and a low carb proponent.
Reyhana Thumbran - Type 2 diabetic
(Banting Buddies coach based in Pretoria)
I was generally quite healthy. Apart from that common
afternoon slump and an insatiable thirst for water, I
thought I was doing okay. The fact that I was morbidly
obese was of slight concern. That was, however, easily
shrugged off, knowing that come “Monday” I would try
to eat healthier. But until then, I would indulge richly in
eating just about anything that was easy or convenient.
When “Monday” did come, it was easily dismissed until
the following week due to a tough day or not being prepared
with the correct healthy foods. “Just one more
week” would be the constant battle of conscience…until
my body almost lost the battle.
After a week of feeling very dizzy to the point of not
being able to walk, I went to bed and slept for almost
three days! When I woke from that state, I realized something
was very wrong. I was shocked to hear the doctor
tell me that my blood sugar had measured at 16.9 mmol.
He diagnosed me with type 2 diabetes and explained
all the many tests I would have to undergo. It was horrible.
When I read about the effects of the disease I was
determined to get rid of it! I frantically searched the internet
for “natural” cures, and every road I tried lead to
BANTING!
So, in spite of my concerns about this “high fat” diet,
I finally succumbed and decided to give it a try, feeling
like I had no options. With much determination, I adhered
strictly to the guidelines. In under two weeks, my
blood sugar dropped to 6.8 mmol. In fact, all my blood
readings were looking healthier. It was then that I fully
embraced the LCHF lifestyle.
Today, it’s been just over a year of being a happy banter
and 20kg lighter. My blood sugar averages around
3.8 mmol and the very same doctor who initially diagnosed
me, and who is not a banter, has been happy to
declare me free from the effects of diabetes! The Banting
Lifestyle has completely
revolutionized my health
and it is the only solution
for diabetics.
I am now passionate
about helping others regain
their health and am
a coach for the Banting
Buddies coaching network.
www.bantingbuddies.com

The UpForIt Academy Coaching Platform
The UpForIt (‘UFI’) Academy online training and ongoing support
is designed to train, equip and support those who would like
to become effective health coaches. Equally, health coaches with established
practices will find that our course material supports the aims
and objectives of continuing professional development, especially in
the area of client self-care behaviours.
Every one of us is much more than just our weight, blood sugar and
cholesterol levels. Our health coach training is unique in that it encourages
the coach to collaboratively address self-care behaviour in
the context of the ‘whole person’. This mean addressing self-care behaviours
within the integrated Physical, Intellectual, Emotional, Social
and Spiritual domains, across the 4 key lifestyle modification fundamentals
of: Diet, Medication Use (improved adherence to prescribed
therapy), Exercise and Psychosocial Support (involvement of family
and or friends). Coaches are trained and encouraged to foster empowered
self-care by regularly engaging with clients in order to identify
and resolve barriers to care, collaboratively set health-related goals
and monitor key disease-risk and behavioural indicators.
People wanting to lose weight and or improve their metabolic health
are faced with the reality of having to change behaviour whether this
means changing their diet, getting more exercise, adhering to prescribed
therapy or even getting their family and friends involved in
their self-care.
UFI has as its tagline ‘Get Healthy Together’, and to this end we are
committed to supporting the UFI personal health coach initiative by
making our unique App available to existing health coaches, and to
training and supporting anyone who would like to become a personal
health coach.
Get
Healthy
Together
UpForIt Coach
Training for new and
established health
coaches
the UFI App is agnostic , i.e. it will support
whatever nutritional or other healthcare
position a coach wishes to take.
Assessment & Cost
As we encourage coaches to ‘preach’ self-care,
we do likewise when it comes to assessing
coaches using UFI course material. The courses
are, at this stage, designed to be self-assessed.
Competency has less to do with being
theoretically proficient, than it has to do with
being able to apply the theoretical framework
in a practical and value-added way. The client
may be the coach’s toughest examiner and
accountability the most qualified moderator.
Online courses available
We currently have the following online courses
available which are designed to equip you to
effectively coach your clients to be able to make
informed and evidence-based lifestyle choices:
1. An introduction to UFI
2. UpForIt App: how to get the most out of it
3. Nutrition: a basic nutritional guide for
weightloss and the metabolic syndrome
4. Self-Care: a solution to a chronic
problem
With regard to our course material, we
recognise that there are those, including
fellow healthcare professionals, who
do not necessarily subscribe to the
UFI house view on nutrition or
any other aspect of healthcare.
And we respect their right
to differ. To this end,
Limited offer
Get your training
free of charge
In order to encourage the practice of health
coaching, and to improve self-care capabilities
in the community, we have decided that the ‘Get
Healthy Together’ training courses are currently made
available free of charge for registered users.
Become a Health Coach or
expand your current coach service
To take up this FREE OFFER or if you would like further
information on the UFI Academy or our ‘Get Healthy
Together’ platform for health coaches, please contact me
at askdrhill@lowcarbdirect.net.
www.upforit.co.za

16 | LowcarbDirect Directory - Issue 3 - October 2016
Fit Families
have more fun together
By Sharon Jessop
Summer is on its way in the
southern hemisphere, the
weather is getting warmer and we all want
to shape up; get fit; look good and feel great!
What better way to achieve this than by exercising
with your family?
Now firstly, we know that a gym membership for the entire
family can cost you a pretty penny so why not make use
of the great outdoors, the increasingly good weather and
let nature be your gym. By making use of what is available
outside such as hills, trees, rocks, park benches, playground
equipment, etcetera you can really exercise to your
heart’s content!
Functional fitness training – what does it mean?
Let’s have a look at the benefits you and your family can
expect from functional fitness training. Firstly, what is
functional training? This merely refers to mostly body
weight exercises or calisthenics which
involve you using your body
weight to perform certain
movements. It prepares
you for your day to day
living, builds strength
and endurance, and
gives you a metabolic
boost of note; this is great news if you need to shed some
unwanted winter “fluff”, especially around the waistline.
Because this training is mainly done using your
own body weight, minimal to no equipment is
required which makes it both cost effective and safe
for all ages and abilities.
Due to the wide range of exercises you can do involving the
outdoors one is seldom bored as you might be with more
traditional types of training. Not one single day needs
to be the same; always aim for interesting and boredom
busting workouts.
Use your body the way nature intended
Forget the treadmills and bicycles going nowhere, forget
the complicated equipment that will confuse you and possibly
lead to injuries. With functional training you use your
body the way nature intended it to be used; this in turn
will ensure that you become fit, lean and strong.
You can work in groups or pairs; creating a sense
of camaraderie which is great for some family
bonding time. All members of your family
will gain self-confidence, self-discipline is
Sharon Jessop is Director of Boot Camp
Academy SA and a fitness trainer and wellness expert
from Port Elizabeth living “la vida low carb”! She has tremendous
successes with her clients on the LCHF lifestyle combined with fitness
training. Contact her at sharon@bcasa.co for more information.

Issue 3 - October 2016 - LowcarbDirect Directory | 17
instilled as the family will train together even when you might not feel
like training; concentration levels will improve; immune systems will get
stronger; you will be more healthy as a family physically, emotionally and
intellectually; and your family bond will get stronger as you continue training
together as a family.
Great exercises to do are all different variations of squats, lunges, pushups,
pull ups, burpees, step ups, planks and mountain climbers and some
shuttle sprints and jumping jacks. Keep the workouts varied, involve your
environment, use the grass, sand on the beach, rocks and logs, the hills
and the flats to make sure that you never have a boring moment. You
could even use your toddler or small child as a “weight” for doing squats
and deadlifts.
Just get out and do it!
Always start with a warm up involving a jog and some dynamic movements
such as squats, lunges, pushups and planks either counted or short
timed intervals. Remember your caps, sunscreen and water to hydrate.
Your workouts need not be longer than 30 – 40 minutes 3 – 4 times per
week. Mash it up between back yard sessions, walks and hikes, off road
cycling, beach training sessions, playground equipment sessions, hill
sprints… This list goes on into near infinity; use your imagination or simply
consult your kids! Beach volleyball, soccer or touch rugby are great options
when you have enough people to fill teams, it can really get the competitive
spirit going amongst family and friends.
You can really do anything that will keep your family active, fit
and healthy – just get out there and do it.
Always remember:
Families who
play together
stay together!

18 | LowcarbDirect Directory - Issue 3 - October 2016
A guide to healthy
low-carb living
by Dr Eric Westman
The cornerstone behind the ADAPT
program and nutritional products
begins with the overwhelming science
supporting the ADAPT Program. Dr Eric
Westman, Associate Professor of Medicine
at Duke University has written
over 90 pier reviewed articles, written
bestselling books and has treated over
8 000 patients with Obesity, Diabetes,
Metabolic Syndrome and other related
conditions. He says:
“The science is overwhelming,
more and more evidence showing
the benefits of a low sugar, low
carbohydrate program continues
to support our beliefs”.
Dr Westman has spent the last 20
years developing and refining the
ADAPT program. The Nutritional
product range is a direct result of this
refinement and will continue to evolve.
THE ADAPT PROGRAM
What is Ketosis?
The body uses what you eat for energy. On a typical American
diet, when someone eats carbohydrates, the body burns glucose
and carbohydrates for energy. If someone doesn’t eat carbohydrates,
for example on a ketogenic diet, the body begins burning
fat to produce energy, including its own body fat. This fat burning
produces an organic compound called ketones in the blood
– thus the name, ketosis. Because the body is using its own fat,
a ketogenic diet results in rapid weight loss without significant
hunger.
Here are 7 tips for low-carb living that
can help you lose weight…and keep
the weight off!
1
Avoid Sugar and Starch
Sugars and starches are also known as carbohydrates
and can be measured in “grams.” Try to limit your carbohydrate
intake to 20 grams a day by avoiding sugar, bread,
fruit, flour, pasta or any other sugary/starchy food that has
a lot of carbs. Read the labels!
2
Eat “Real Foods” That Have No Carbs
When hungry, you can have as much as you want of
meats (beef, pork, lamb, veal, sausage, hot dogs), poultry,
fish and shellfish, and eggs. The amount of cream, oil, and
butter is limited—be careful not to drink too much of these!
3
Eat Fat to Lose Fat
Oils and butter have no carbs. You do not have to limit
quantities, but you should stop eating when you’re full.
Dr Eric Westman

4
Eat Greens Every Day
Enjoy 2 cups of salad greens and 1 cup of non-starchy vegetables (measured uncooked) every day.
Veggies can include: artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber,
eggplant, green beans, jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas,
sprouts, summer squash, tomatoes, rhubarb, wax beans, zucchini.
A Word about Veggies
Always remember that fruits and vegetables are healthy but they do contain significant carbohydrates and can
slow down ketosis and weight loss. While you are targeting about 20 grams of carbohydrates per day, weigh
yourself every day as you add small portions vegetables to your diet. If your weight begins to increase, you may
need to reduce the amount of vegetables you are consuming.
5
Drink Lots of Liquids
In addition to water, drink bouillon as needed to minimize headache or fatigue (unless you have high
blood pressure or a history of heart failure, in which case bouillon is not recommended). You may have up
to three servings of coffee, tea or caffeinated diet soda per day (cream and/or non-sugar sweeteners are
allowed).
6
Increase Activity/Reduce Stress
Inactivity and stress can negatively impact your health and even make it more difficult to lose weight.
Stress management techniques may improve your ability to handle dietary temptations, such as sugar
cravings. Increasing your activity level helps reduce stress, build muscle, decrease appetite and improve
bone density.
7
Eat When You’re Hungry, Stop When You’re Full
Listen to your body…if you are not hungry you don’t have to eat. A low-carb diet has a natural appetite
reduction effect to ease you into smaller portions comfortably. You are not counting calories…you do not
have to eat everything on your plate because it’s there!
Always consult your family physician or a obesity medicine specialist before starting any new diet or exercise
plan to ensure that it is appropriate for your individual circumstance.
The author disclaims responsibility for any adverse effects that may result from the use or application of the
information contained in this article.
www.adaptyourlife.co.za | www.adaptyourlife.com

20 | LowcarbDirect Directory - Issue 3 - October 2016
By Judy Barnes Baker,
www.carbwarscookbooks.com
Coconut
Can
ketones
prevent & treat
Alzheimer’s?
A personal story
A close relative called me
recently to tell me that her
husband had been diagnosed
with Alzheimer’s disease and
was rapidly getting worse. His
doctor told them there was
no cure and recommended he
take Aricept, a drug that he said
would not stop the progression
of the disease, but might help
him function slightly better
than he would without it. The
prescription was very expensive
and she asked if I knew anything
about it and if I thought it was
worth trying. After repeating my
usual litany (I’m not a doctor; I
am not allowed to give medical
advice; etc.), I suggested some
other options they might want
to explore and sent her some
articles on the subject, including
one about encouraging new
research that showed ketones
from fasting, a low-carb diet,
or medium-chain triglycerides
(MCTs) could help Alzheimer’s
and mild cognitive impairment
“within hours to days.”

Here's a quote from the article: "...However, two points
are clear – (1) AD (Alzheimer's Disease) is at least in
part exacerbated by (if not actually caused by) chronic,
progressive brain fuel starvation due specifically to brain
glucose deficit, and (2) attempting to treat the cognitive
deficit early in AD using ketogenic interventions in clinical
trials is safe, ethical, and scientifically well-founded..."
I also mailed her a package containing some supplements
that support brain function and a bottle of Brain Octane Oil,
the kind of MCT oil I use in my butter coffee every morning.
The package was delivered to her PO address on Monday,
August 29. On Tuesday, August 30, at 8:30 PM, I got the following
e-mail from my cousin: “JUDY, (husband’s name)
IS SHOWING IMPROVEMENT!!!! THANKS FOR YOUR
INTEREST & HELP!!!”!
The Body’s Preferred Fuel
You may have heard that sugar is the body’s preferred fuel,
because whenever it is available, it is the first thing to be
burned. Dr. Jay Wortman explains that this does not mean
sugar is the best fuel for the body. It is burned first, because
the body does not like it and needs to get rid of it as quickly
as possible, either by metabolizing it for energy or converting
it to body fat and putting it in storage to be used if and
when food becomes scarce. But for most of us, the hard
times never come and we live, year in and year out, with a
high level of sugar and the large amount of insulin necessary
to deal with it.
Metabolic Syndrome, the inability of the body to properly
metabolize glucose, is to blame for many of our
modern plagues, including type 2 diabetes, obesity,
Alzheimer’s Disease, and Parkinson’s, among others.
Alzheimer’s is now often called “diabetes type 3” because
it is characterized by the brain’s inability to access
glucose for fuel.
Sugar industry bought scientists to
blame saturated fat
Fat phobia altered our Western diet to be lower in natural
fats, especially saturated fats, and higher in inflammatory,
polyunsaturated fats and sugar than any
ever documented in the whole of human history.
The recent disclosure of historical documents from
the 1960s has exposed how the sugar industry paid
three Harvard scientists to conduct a review of research
on sugar, fat, and heart disease. Their report,
published in the New England Journal of Medicine in
1967, minimized the known links between sugar and
heart disease and shifted the blame to dietary saturated
fat and cholesterol, a belief that shaped the first
set of nutrition guidelines and continues to dominate
medical practice to this day.
(www.archinte.jamanetwork.com)
Everything that has gotten worse in the past 50 years can
be traced back to the time when the U.S. government and
health agencies first instructed us to cut down on fat and
eat more vegetable oils and carbohydrates. In addition, the
widespread use of statin drugs that artificially reduce cholesterol
has, no doubt, exacerbated the problem.
The brain is made up mostly of fat and contains
more cholesterol than any organ in the body.
The brains of people suffering from Alzheimer’s
disease have become insulin resistant making
them unable to access glucose for fuel so the
neurons start to die of starvation.
Luckily, the brain has an alternate energy source, one
that actually makes it function better. Even a brain that
has lost its ability to utilize glucose retains the capacity to
use ketones, a byproduct of burning fat. The neurons start
to regenerate once they are given this alternate source of
energy, the one that is truly the brain’s preferred fuel.
(www.ncbi.nlm.nih.gov)
Super fuel for the brain
Ketones
are a more efficient source
of energy especially for the
brain
Ketosis -
Healthy or Deadly?
Watch to learn more
about ketones and the
ketogenic lifestyle.
By Dr Eric Berg
Published on May 2, 2015
(to page 22)

22 | LowcarbDirect Directory - Issue 3 - October 2016
Ketones are naturally increased by fasting or by eating
a low-carb/high-fat diet, but there is another way to deliver
ketones to the brain that works even when carbohydrates
are not severely restricted. This brings us to the
subject of medium chain triglycerides or MCTs.
About MCTs
Fat molecules are classified as short, medium, or
long chain, depending on the number of carbon
atoms they contain. The shorter the chain, the
more easily it can be converted into energy. MCTs are
saturated fats that may contain 4, 6, 8, or 12 carbon
atoms. Coconut oil and palm kernel oil are especially
rich in MCTs. Caprylic Acid, an 8-carbon fatty acid from
coconut oil, is the primary one used for ketone production.
(The 4- and 6-chain fats also break down quickly,
but they taste terrible and can cause unpleasant side effects.
Lauric acid, with 12 carbon atoms, has antibacterial,
antimicrobial, and antiviral properties that can be
beneficial, but Caprylic acid is the best one for ketone
production.)
Most fats require bile from the gall bladder before they
can be digested, but MCTs go directly to the liver where
they are converted into ketones. The ketones are immediately
released into the blood stream where they cross
the blood/brain barrier and become available to nourish
the brain cells. (www.ncbi.nlm.nih.gov) Ketones power
the mitochondria in cells, speed up metabolism, facilitate
digestion, promote fat burning, reduce hunger, and
improve focus and mental clarity.
"Further, this is a potential
treatment for Parkinson's disease,
Huntington's disease, multiple
sclerosis and amyotrophic lateral
sclerosis (ALS or Lou Gehrig's
disease), drug resistant epilepsy,
brittle type I diabetes, and diabetes
type II, where there is insulin
resistance….Ketone bodies may
help the brain recover after a loss of
oxygen in newborns through adults,
may help the heart re cover after
an acute attack, and may shrink
cancerous tumors."
– Dr. Mary Newport
(www.coconutketones.com)
Notice: Whole coconut oil is less potent than the extracted
MCT oils. Individuals tolerate MCTs differently and brands
of products may vary from one to another, with some
being more concentrated than others. It is generally recommended
that you start with a small amount when taking
extracts and increase it over a few days until you reach
the therapeutic dose of one to two tablespoons per day or
the amount recommended for the product you are using.
Consult a health care provider for additional information.
MCT oil is colorless and neutral in taste and since it is
liquid at room temperature, it can be used as cooking oil
(up to 325 degrees). It can also be used in salad dressings,
dips, mayonnaise, soups, ice cream, desserts, and many
other recipes. One of my favorites is the simple chocolate
pudding on the next page.
The only foolproof way I’ve discovered
to convince the people I care about to eat
things that are good for them is to turn
them into foods they can’t resist!
- Judy Barnes Baker
Order MCT oil
Order your MCT oil from:
Elain Steinberg
Cell: 082 888 0652 or
elain@tiscali.co.za
Available in
South Africa

By Judy Barnes Baker
Chocolate
Yogurt
Pudding
I
call this the “pudding of happiness” because it can lift your spirits, fill
you with energy, make you look and feel younger, and possibly change
your life. It is probiotic and rich in anti-oxidants. It is a super-food, tonic,
and supplement disguised as a simple, homey dessert. Make it with the best
For more
recipes with
MCT oil read
full article
here
quality ingredients you can find. My recipe makes sure that the nutrients remain whole, alive, and active. (I have a
list of some of my favorite brands on my website here (www.carbwarscookbooks.com/the-pudding-of-happiness)
but any brand of good quality ingredients can be used.)
Ingredients
• 1 tablespoon gelatin, Great Lakes Unflavored,
preferred
• ½ cup hot coffee or water
• 2 cups yogurt or kefir, from pastured goat milk,
preferred
• ¼ cup cocoa powder
• 2 tablespoons collagen, Great Lakes or Upgraded,
preferred
• Sugar substitute with bulk equal to 6 tablespoons
of sugar, such as xylitol or an erythritol or
oligofructose blend
• A pinch of salt
• Zero-carb liquid sugar substitute equal to 3
tablespoons sugar or to taste
• ½ to 1 whole vanilla bean* or ½ to 1 teaspoon
alcohol-free vanilla extract*
• 2 tablespoons medium chain triglycerides (MCT oil
or 8-chain caprylic acid)
Directions
Place gelatin in a medium bowl or Pyrex pitcher, add the
hot coffee or water, and stir until completely dissolved.
Let stand until just warm. Stir yogurt or kefir into gelatin
mixture until smooth. (If the mixture is too hot, it will
kill the beneficial microbes.) Blend liquid sweetener into
gelatin and yogurt mixture.
In a second bowl, whisk cocoa powder, collagen, sugar
substitute with bulk, and salt together until well blended.
Add dry ingredients to wet and whisk until smooth.
Split vanilla bean and scrape seeds into mixture or add
vanilla extract, if using. Whisk in MCT oil. Pour into serving
dishes or leave in mixing bowl. Refrigerate until firm
and serve. This sets up very quickly.
Recipe inspired by Dave Asprey’s Bulletproof® coffee.
www.bulletproofexec.com
Makes 1 and ½ cups or 3 servings of ½ cup.
(Picture shows ¼ cup servings.)
Calories: 143; Fat: 11.4g; Fiber: 2.4g; Protein: 9.4g;
Carbs: 6.1; Net Carbs: 3.7g
Data counts will vary with sweetener choice: the sugar
in yogurt that has been eaten by live cultures is not included
in count; the remaining amount is estimated to
be 4 grams of carbs per cup of yogurt.)
NOTES: * To preserve the beneficial living organisms in
the yogurt, don’t use a vanilla that contains alcohol and
don’t heat the pudding after adding the yogurt.
Disclaimer: I am not affiliated with any company and
have not received free samples of any of the products
mentioned above.
The recipes
and menus
in Nourished
will promote
effortless
weight loss
without hunger
or deprivation.
Available in
print or e-book
format at
Amazon.com
Order here

Banting
is nie ‘n hoë
proteïen dieet nie
24 | LowcarbDirect Directory - Issue 3 - October 2016
Deur Madele Burger
Selfs nadat daar al soveel oor LCHF, of, in my geval,
banting, geskryf is, is daar steeds mense wat dink
dat as jy van banting praat, jy van ‘n hoë proteïen
dieet praat. As dit dan nie ‘n hoë proteïen dieet is nie, hoe
kry jy meer vet in sonder om meer proteïene in te neem?
Die geheim is dat ‘n mens nie noodwendig meer proteïene
inneem nie, maar wel proteïene met ‘n hoër vetinhoud.
Ons eet nie hompe vet nie, maar konsentreer net op vetter
kosse. Die maklikste manier hoe ek dit onthou, is om
te konsentreer op die kosse wat vir so lank taboé was, die
kosse met die hoë ‘cholesterol’!
In die verlede sou ons die droë hoenderborsies sonder
die vel verkies, nou eet ons eerder die heerlike, sappige
hoenderdye en -boudjies, met die vel en stukkie vet aan.
Die proteïen het dus nie meer geword nie, net die vet.
Voorheen is verkondig: Eet eerder net die eierwit, los die
geel. Dít kon ek natuurlik nooit regkry nie. Nou eet jy die
hele eier, met geel en al, en nie net drie eiers per week nie,
maar soveel soos jou liggaam vra!
Hoekom sal ‘n mens afgewaterde 2% melk gebruik as jy
alias Toortsie
(https://toortsie.com)
lieflike volroommelk kan gebruik? Of sommer net room?
Dieselfde geld vir laevet joghurt, fetakaas, roomkaas en
margarien, wat vervang word deur dubbelroom joghurt,
normale fetakaas, volroom roomkaas en natuurlik, botter!
Hoe moeilik kan dit nou wees?
Die stukkie vet aan die vleis wat jy voorheen sou afsny, of
die vet wat jy sou afgooi as jy ‘n bredie kook, word nou
behou en heerlik aan gesmul. Dis immers die vet wat die
heerlike geur aan die kos gee!
Ag, en dan is daar afval, lewer in netvet (skilpadjies),
niertjies, beesstert en -tong, alles kosse wat ons net
op ekstra spesiale geleenthede kon eet omdat dit so
‘ongesond’ is, wat ons nou na hartelus mag geniet sonder
om een oomblik skuldig te voel daaroor.
Moenie die avokado’s, neute, kaas, biltong en droëwors
vergeet nie!
Eet daardie vet, dis daar gesit vir ons eie gesondheid.
Maar die heel belangrikste, geniet dit!
Toortsie
Groetnis

Issue 3 - October 2016 - LowcarbDirect Directory | 25
Toortsie se
Gebakte Kool
English recipe
Bestanddele
• 1 klein kopkool
• 200 g spek
• 1 gekapte ui
• 1 knoffelhuisie, in skywe gesny
• 250 ml gerasperde
cheddarkaas
• 250 ml room
• Knippie swart peper
Metode
Verhit oond tot 180 °C.
Sny die kopkool in repies en
stoom tot sag.
Sny die spek in stukkies.
Braai die spek, ui en knoffel
saam tot gaar.
Skep gaar kool onderin ‘n ronde
bak, 20 cm in deursnee. Skep speken
uiemengsel oor die kool. Help
dit met ‘n lepel dat dit tussen die
kool insak. Strooi peper en kaas
oor.
Gooi room oor en bak in oond
tot die kaas gesmelt is.
LEES MEER
facebook.com/bantingboerekos
Persverklaring oor LCHF
Resepteboek – Jan Greyling
Toortsie
Bestel jou kopie vandag
nog - English version
out now!
ORDER
NOW

26 | LowcarbDirect Directory - Issue 3 - October 2016
Low Carb
Pizza &
Pasta
Guilt free
living
T
here is absolutely no reason for anyone
following a low carb lifestyle to feel
deprived of their favourite dishes. On the contrary,
conventional pizza and pasta looks quite boring
now! A Big shout out to our generous contributors
for sharing their delicious recipes with us.

By Jeanette Auret
Perfect
PizzaBase
Ingredients
• 3 cups grated mozzarella
• 3 eggs
• 6 tablespoons almond flour
• Pinch of salt
Directions
Heat oven to 220 ̊C. Using baking paper, line the bases of two spring form pans roughly 22cm in diameter.
Spray with cooking spray.
Beat the eggs with the salt and add the almond flour. Add the grated mozzarella and stir to combine.
Divide the mixture between the two pan bases. Use your hands to flatten and spread out the mixture to reach
the edges of the pan.
Bake for 10 minutes. Remove from the oven.
(Keep an eye on it as ovens vary. Just bake until it starts to turn golden)
Loosen the pizza base from the baking paper with a spatula. Flip it over and place directly onto the pan base.
Bake for another 5 minutes on the second side.
Yields two x 22cm round bases
Toppings
Spread a layer of your favourite tomato and Basil sauce over the base. Next, add any pizza toppings you like.
I use salami or bacon to start with, followed by chopped onion, peppers, mushrooms, creamed spinach and
feta, olives and sundried tomatoes. The choice is up to you.
Top with more grated cheese and bake until the cheese has melted.
Use a pizza slicer to cut into wedges. This pizza holds its shape nicely and can be picked up in your hand to
eat.
Acknowledgement: Source credit
photographs by Jeanette Auret

28 | LowcarbDirect Directory - Issue 3 - October 2016
By Jeanette Auret
Chicken
Tikka Lasagne
serves 8
Ingredients
• 6 large chicken breasts with skin on and deboned
Tikka Marinade
• 1 +1/2 cups full fat yoghurt
• 2 teaspoons minced garlic
• 2 teaspoons minced ginger
• 2 teaspoons salt
• The Juice of 2 lemons
• 2 tablespoons garam masala
• 3 tablespoons paprika (not smoked paprika)
• 3 teaspoons minced fresh green chilli
• Melted butter or oil for grilling
For the sauce
• 3 cups crushed tomatoes / passata
• 3 tablespoons tomato paste
• 2 teaspoons each, ground turmeric, coriander, cumin
and chilli powder/flakes
• Salt to taste
• 1 cup cream
• Xylitol syrup or granules to sweeten and which helps
with the acidity of the tomato
• 4 cloves garlic, minced – 4 teaspoons
• Butter or oil for frying the garlic
Topping
• 2 – 3 cups grated mozzarella
• 2 – 3 cups grated mature cheddar
PLEASE NOTE
There is a second option for a more luxurious topping,
which is what I used, and is also my Bobotie topping.
*second topping*
• 2 cups full fat yoghurt
• 4 eggs
• Salt and pepper
Whisk the ingredients together and pour over the top of
the lasagne, followed by the cheese. This topping can be
baked uncovered for 45-60 minutes.
Directions
Make the tikka marinade first.
Cut the chicken breasts in half lengthwise, so you will
have 12 pieces.
Combine all the ingredients for the Tikka marinade in a
bowl and add the chicken pieces, coating them with the
marinade. Place in a flat glass dish, so it’s a single layer, and
cover with cling wrap. Refrigerate overnight if possible or
for two hours minimum.
Make the sauce
Heat the butter or oil in a pot and sauté the minced garlic.
Add the spices and cook for a minute to release their
flavours. Add the tomato, tomato paste, and simmer for a
few minutes. Add the cream and once blended, taste to adjust
seasoning and sweetness. Simmer for about 5 minutes
then switch off the stove.
Grilling the chicken
Heat the oven’s grill setting on the highest temperature
your oven will go. Cover the grill of the oven rack with foil
(this is to help with the cleaning afterwards!) brush the foil
with oil or melted butter.
Lay the chicken strips in a single layer onto the greased foil,
keeping the marinade on the meat. The remaining marinade
in the dish can be discarded.
Brush with more melted butter or oil and place directly under
the grill element, as close as you can get it.
Grill the chicken for about 5 minutes until you see some
colour develop. A little charring is good. You don’t want to
cook the chicken too long, because it might become tough.
Remove the oven rack and cut up the chicken into small
bite sized pieces. Add this to the sauce and stir to combine.
photographs by Jeanette Auret

Issue 3 - October 2016 - LowcarbDirect Directory | 29
Lasagne sheets
photograph by Jeanette Auret
This is a more luxurious and slightly more expensive lasagne
sheet. Delicious and light, and holds its shape without breaking.
I made this the day before and stored it in the fridge to assemble
the next day. It stores very well. For this size lasagne
sheets, double the quantity of the ingredients and bake it in
a large biscuit pan or oven roasting pan of at least 30x40cm.
It will be cut in half to give you two lasagne sheets.
Ingredients
• 125g cream cheese, at room temperature
• 2 eggs
• A pinch of each, Garlic salt or garlic flakes and Italian
herbs OR
• Garlic and herb seasoning
• 1/2 teaspoon onion powder (available at spice shops
or Woolworths) – optional
• 1/2 cup grated Parmesan
• 1 cup grated mozzarella
Directions
Heat your oven to 190 ̊C.
Beat the eggs and cream cheese together until all the lumps
have gone. Add the seasonings and Parmesan and beat to
combine. Add the mozzarella and fold through the mixture.
Grease and line a 33x25cm rectangle pan or dish. Bake for
20-25 minutes. Cool before cutting. Depending on the size
of your dish, you will either cut it into two halves, thereby
providing two lasagne sheets, or into three, so that it will fit
into a loaf pan.
Assembling the Lasagne
Use a large deep casserole dish at least 28x19cm (interior
base measurement).
Grease the dish.
Start with the first lasagne sheet, followed by a layer of the
chicken tikka. Add a generous amount of grated mozzarella
as well as mature cheddar cheese.
Add the second lasagne sheet. Add more chicken tikka
filling.
You can top it with more cheese and bake, covered in foil
for 30 minutes, then for another 15 minutes without the foil.
Acknowledgement: Source credit

By Jeanette Auret
Pizzalette
(pizza omelette) serves 1-2
Toppings
Tomato sauce | Mozzarella | Parma ham
Fresh rocket (arugula) | Rosa tomatoes
Grated mozzarella
*This is just an example of what you can add on
the Pizzalette, but pretty much anything goes…
Ingredients
• 6 eggs
• Salt and pepper
• 1/2 teaspoon dried origanum
• 1/4 teaspoon garlic powder (optional)
Directions
Heat your grill element.
Beat the eggs and seasoning with a whisk until
frothy.
Heat an ovenproof pan on the hob.
*If you don’t have a pan that can go into the oven, just
transfer the omelette to a baking sheet once the bottom
is cooked*
Heat some oil in your pan and add the beaten eggs
to this. Cook the omelette by pulling in the sides of
the omelette and tilting the pan so that the liquid egg
can go to the bottom. Once the omelette is cooked
at the bottom, but still partially runny on top, place
the pan under the grill for a few seconds to cook the
top. The omelette will puff up. At this point, remove it
from the oven.
Cover the omelette with the tomato sauce. Make sure
you use a decent amount so that you get enough of
the flavour. Any leftover sauce can be frozen.
Cover the base with mozzarella and pop back under
the grill to melt the cheese.
Remove from the oven and add your favourite pizza
toppings….
Acknowledgement: Source credit
Making the tomato sauce
• 1 can crushed tomatoes (passata)
• 2 cloves garlic, crushed
• 1 small onion, grated or finely diced
• 1 teaspoon dried origanum
• A pinch of sweetener (optional)
• Olive oil
Directions
Heat oil in a small pot. Over a low heat, sauté the
onion and garlic until softened. Add the crushed
tomatoes, origanum and salt, pepper. Cook for a few
minutes to allow the flavours to blend.
Some canned tomatoes are more acidic than others,
so just check if the sweetener is needed.
photographs by Jeanette Auret

Eat your out yourself your body
By Leandi Strydom WE LOW CARB
Seeded
PizzaBase
Ingredients
• 200g seeds and nuts of your choice
• 5 eggs, beaten
• 5ml baking powder
• Pinch of salt and pepper
Directions
Grind nuts and seeds together, add rest of dry ingredients
and mix through. Add eggs with dry ingredients and
mix properly. Spread out on wax paper to the size of the
pizza you want.
Microwave for 2 and half minutes on high or bake in
oven for 20-30 mins on 180 ̊C. Add tomato paste, cheese
and any toppings of your choice and bake in a baking
pan on medium heat until cheese has melted.
Acknowledgement: Source credit
Breads|Buns|Bagels|Rolls|Pitas|Pizzas
No Seed
Hein & Leandi
+27 (0)74 521 4086
Cape Town &
Surrounds
PizzaBase
Ingredients
• 100g parmesan or any other hard cheese - grated
• 100g mozzarella grated
• 100g cheddar grated
• I tub of full fat cream cheese
• 4 eggs
• Pinch of salt & pepper, cayenne pepper, garlic salt,
oregano or Italian spice
Directions
In an oven pan evenly spread out all three cheeses
combined. In a separate bowl mix together
the cream cheese and eggs with pinch of herbs and
spices. Spread the cream cheese mixture thinly over the
cheese mix in the pan. Bake for 30 mins on 180 ̊C.
Add your choice of toppings. Bake till cheese has melted
and enjoy!

When what you eat
is just not enough to
lose weight
By Nicky Perks
Stressed out?
Are you eating LCHF, yet not losing weight? It could be
that your weight loss struggles have its roots in your stress
levels. The problem is that in today’s fast-paced modern
world stress has become our new normal. Sometimes we
aren’t even aware that we are stressed, but trust me, if you
work – you have stress, if you have kids – you have stress,
if you are married – you have stress, if you have sick and
aging parents – you have stress. So, if you are confident
that your LCHF diet is spot on, yet you aren’t losing weight,
it might be time to pay more attention to effective stress
management.
How exactly does stress impact weight loss?
Stress raises the hormone in your body called cortisol.
Raised cortisol pushes up blood sugar. When blood sugar
becomes elevated, insulin levels rise as well. Raised insulin
puts the body into fat storage mode. Picture someone
closing and locking the door on your fat cells, and throwing
away the key. It now becomes almost impossible to
burn fat and slim down. Therefore, an effective weight loss
programme should always include stress management, so
that blood sugar and insulin can be kept as low as possible
to facilitate fat loss.
10 Ways to reduce stress
1. Take time out for yourself and recharge
your batteries doing what you enjoy.
2. Go to bed by 10 pm and get at least 7 to 8
hours of sleep a night.
3. Stop intermittent fasting as it can stress
your body.
4. Rethink your exercise routine and perhaps
take it down a notch.
5. Forgive others and stop holding on to
negative emotions.
6. Set boundaries and know when to
disconnect from social media.
7. Breathe, breathe, breathe – long and
deep.
8. Take a bath before bed and add some
essentials oils for stress relief.
9. Cut the caffeine and alcohol.
10. Laugh more.
This article is
contributed by
Banting Buddies.
Find a coach
near you.
www.bantingbuddies.com

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34 | LowcarbDirect Directory
Low Carb Movie Night
FIXING DAD
One family's fight to beat type 2 diabetes
Watch free now
Low Carb Toolkit
The Big Fat Fix
"Exceptional. The best
health movie ever"
- Prof Tim Noakes
What’s with
wheat?
Why have we become
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Low carb
Self Study
Nutritional Model of Modern Disease
Stop being fooled. If you eat by the Food
Pyramid you will die by the Food Pyramid.
Inflammation is behind all modern
disease. This is the presentation that puts
the evidence and the science together for
everyone to understand in one talk one talk
by Dr Gary Fettke.
Published on Apr 1, 2014 - Gary Fettke
'Nutrition and Cancer - Time to Rethink'
Dr. Gary Fettke is an Orthopaedic Surgeon and
Senior Lecturer at the University of Tasmania
practising in Launceston, Tasmania. He has also
opened and mentors the 'Nutrition for Life –
Diabetes and Health Research Centre' based in Launceston
which provides nutritional care around Tasmania and Australia.
Published on Jan 15, 2016 - Low Carb Down Under
I Knew Sugar Was Bad, But This
Blew Me Away!
Dr. Michael Farley offers a great description of the
steps your body goes through to deal with sugar. Find out just
how damaging it is when it comes to cancer and even heart
disease! Find out the role sugar plays in the cyclical damage
that occurs in both of these issues.
Published on Mar 28, 2014 - www.ihealthtube.com
Low Carb
Social Media
FACEBOOK
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Closed Group (230 000+ members)
Founder: Rita Fernandes Venter
This group is to support all Banters, beginners
and veterans. Our meal plans are based on
controlled calories whilst strictly adhering to
the Banting ideology of LCHF.
TWITTER
twitter.com/
xeyedmess
Rita Fernandes
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can see the difference he's made in people’s
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Low Carb Classifieds
Issue 2 - September 2016 - LowcarbDirect Directory | 35
Eat your out yourself your body
WE
LOW CARB
Passionate about LCHF?
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Breads|Buns|Bagels|Rolls|Pitas|Pizzas
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