LowCarbDirect.net Issue 04

issue 4 - november 2016
Directory
LowcarbDirect
Low carb
& the
Holidays
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Obesitythe
silent thief of a
normal childhood
Vitamin D
Mushrooms
Rita
Venter
meet
Multiplying the 'wisdom
of the crowds' effect
Reversing Type 2 diabetes 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
Editor & founder
Esther Möller
marketing consultant
Louise van den Dool
marketing@lowcarbdirect.net
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from Adell Designs
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Page 17: Vitamin D Mushrooms
Page 6: Rita Venter
Page 8: Andrew Czubora
Page 22: Low carb Snacks & Drinks
3 Editor’s Note
4 Low Carb - Snippets, News, Events & Toolkit
6 Low Carb Pioneer - Rita Venter
8 Low Carb Success Story - Andrew Czubora
10 Reversing Type 2 Diabetes - Dr Peter Hill
12 Too busy to exercise? - Sharon Jessop
14 Low Carb & the holidays - Azza Motara
16 Vitamin D mushrooms – Judy Baker
Contents
Designs
logo, print & web
adell
solutions
20 HELP! Die feesseisoen lê voor - Madelé Burger
22 Low Carb Recipes: Snacks & Drinks -Jeanette Auret
25 Low Carb Classifieds
072 252 4953
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adelldesigns@outlook.com
welcome

Editor's Note
‘Wisdom of the
crowds’ put in motion
Issue 4 - November 2016 - LowcarbDirect Directory | 3
CONTRIBUTORS
Many thanks to our panel of experts:
NUTRITION
Azza Motara, registered
dietician; special interest in
functional medicine.
I
firstly want to thank each and every reader for your continuous support
and help in spreading this message. The burden rests on us as normal
average day people to share the real truth behind nutrition and health
to a hopeless and sick society. Our personal success stories are the inspirational
anecdotes necessary to change the future landscape of nutrition
and health.
This is also the message conveyed by Prof Tim Noakes, who is currently
being prosecuted in a hearing before the Health Professional Council of
South Africa. Social media forever changed the way information is made
available. It enables the public to ask questions and search for answers to
get to informed decisions. It will forever change the relationship between
health care practitioner and patient. The sooner regulatory institutions accept
this and adapt to a changing landscape, the better our chances are of
turning the tide on ill health lashing against society.
Many lay people are turning into the biggest ambassadors for the low
carb LCHF lifestyle. Read more about one such person by the name of
Rita Venter, who understands the power of social media and are inspiring
hundreds of thousands of people to take responsibility for their health by
changing the way they eat. She is just one of thousands labouring tirelessly
to help their fellow man to improved health and lifestyle.
Also be inspired by the inspirational story from the mouth of a 13 year
old boy who refused the fate of obesity to predict his future. These are the
truths that changes lives forever.
Join us on our journey to new health and the freedom from the shackles
of obesity.
Low carb all the way
Esther Möller, Editor
Enjoy the full functionality of this e-magazine
Every article and advert is optimised for your enjoyment.
Please click on the links and adverts for more information,
read fuller version articles on the website
and watch the videos
Subscribe to for your monthly
edition FREE OF CHARGE
Visit our website &
Facebook page for more
information.
Catriona Walsh, a
conventionally trained
paediatrician who lives a
low carb lifestyle.
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 for Health,
Weight Loss and Metabolic
Balance.
Madelé Burger,
author of Toortsie se
Bantingboerekos/ Toortsie’s
Banting Bash.
RECIPES
Jeanette Auret, Low carb
inspired food blogger
at Jeanette’s Low Carb.
FITNESS
Sharon Jessop, Director of
Boot Camp Academy, is a
fitness trainer and wellness
expert.
LIFESTYLE
Nicky Perks, Training and
Development specialist and
owner of Banting Buddies.
Contributors welcome
Would you love to contribute? Send an
email to esther@lowcarbdirect.net
OPEN INVITATION
Write an letter or ask your questions to
our expert panel of contributors.
Send an e-mail to:
support@lowcarbdirect.net

4
| LowcarbDirect Directory
In the News
Leaked: Coca-Cola’s
Worldwide Political
Strategy to Kill Soda
Taxes
By Kyle Pfister
Low Carb snippets & TOOLKIT
Internal emails recently leaked to “DCLeaks” give the
public new insight into Coca-Cola’s coordinated strategy
to defeat public health policies at the local, state,
national, and international levels. The leaked emails are
exchanges between Coca-Cola VP Michael Goltzman and
Capricia Marshall, who is a communications consultant
working (the emails disclose) for both Coca-Cola and the
Clinton campaign simultaneously. While we didn’t ourselves
hack any private emails nor condone that political
tactic — this information is now publicly available.
Read more
Upcoming
events
The Fat Summit 2
Discover what the latest research says about eating
fat!
Join Dr. Mark Hyman, Dr. Carrie Diulus, and over 30
of the world’s top experts as they dispel the biggest
MYTHS about fat, and reveal the latest research
about how to eat, move and supplement your diet
for improved health and longevity!
The Fat Summit 2 is online and FREE from
November 7-14, 2016
http://fatsummit.com
Low
Carb
Social Media
FACEBOOK GROUPS
Ketogenic Living
Public Group
The ketogenic diet is a high-fat, adequateprotein,
low-carbohydrate diet that in
medicine is used primarily to treat difficult-tocontrol
epilepsy in children. It also happens
to be phenomenal at stimulating weight loss,
especially if the "standard" weight loss advice of
Low-fat, low calorie hasn't worked for you.
The Non-Corrupt Diabetes Association
Public Group
The Non-Corrupt Diabetes Association, as
its name implies, is a group for diabetics
around the world, without regard to type--
and their loved ones--who are attempting
and succeeding in attaining tight blood sugar
management, without any influence from
third-parties that would benefit from any
named treatment protocol.
Bookbin
Big Fat Surprise
by Nina Teicholz
Why Butter, Meat & Cheese Belong
in a Healthy Diet.
NOW AT AMAZON
The Obesity Epidemic: What
caused it? How can we stop it?
by Zoe Harcombe
Does what it says in the title - it
answers those two critical questions.
It takes you on the journey that the
author, Zoe Harcombe went on to
answer those questions and hopefully it will shock
you as much as it shocked her. NOW AT AMAZON

Movies & Videos
Fat v Carbs with Jamie
Owen BBC Documentary 2016
Watch now
Showing as part of Live Longer Wales.
Newsreader Jamie Owen is going on a
diet that goes directly against government
healthy eating advice - and common sense.
For the past 30 years we've been told the
key to a healthy lifestyle is cutting out fat.
However, as a nation we've got bigger -
Jamie included.
Shared by IMSummar
BBC Panorama
-Diabetes: The Hidden Killer
BBC Documentary 2016
Watch now
Britain is in the grip of a health epidemic that's threatening
to overwhelm the NHS. More and more of us are being
diagnosed with type 2 diabetes. It's a hidden killer which
can lead to heart failure, blindness, kidney disease and leg
amputations. Now even children are being diagnosed with
the condition.
Shared by Northern Soul
Watch now
Cholesterol
Capers: - the
damaging lunacy
of the Diet-Heart
Hypothesis
Nice French program on the lunacy of the #cholesterol / dietheart
hypothesis - with English subtitles
Shared by: Fat King
Low Carb Snippets & Toolkit sponsored & made possible by
Your one-stop low-carb shop on the North Coast!
Year-end functions – We offer Low Carb catering services
Perfect Christmas gift - spoil the ones you love with a BizziB gift hamper
Sign Up and get 10% Discount on your first order
For all your Banting, Low Carb, Diabetic & Vegan Friendly, Gluten & Sugar Free Goodies
Pop In or Shop online
www.bizzib.co.za | www.facebook.com/onestoplowcarbshop
Ashleigh: 079 897 0710 or Tim: 084 942 4117

6
| LowcarbDirect Directory - Issue 4 - November 2016
Meet
RitaVenter
A real life Facebook head mistress
Multiplying the ‘wisdom
of the crowds’ effect
Estate agent Rita Venter is the founder of
most probably the largest and fastest growing
low carb Facebook group, Banting 7 Day
Meal Plans. By the time you read this article the
group should have reached close to 300 000 members
already.
She might have accidently stumbled upon this
lifestyle, but her legacy is running like a wildfire
across social media. Through her and her
admin team’s guidance and support
hundreds of thousands of people
across the globe are daily changing
their lives around, bettering
their health and dropping tons
of weight collectively.
The anecdotes shared by
normal, everyday life people
are just astounding and
many jaw dropping success
stories are shared daily. Rita
believes in guiding members
with love, patience and great
wisdom, and manages the group
with a firm, yet gentle hand – letting
members debate and apply the
‘wisdom of the crowds’ effect.
It is soon evident to anyone reading through
some of the posts in the group that her members
adore her and will stand with their leader through
‘thick and thin’. I wanted to know how this all
started?
Rita's story:
“In June 2014, I had not heard about banting. We had a
gathering at my daughter’s house and I said that I would
make the curry. I didn’t end up making it because I was
hectically busy at work so there was great disappointment.
However, that evening my sister-in-law, Rosemary,
brought along her own “rice” because she said they no
longer ate basmati rice. To be honest, I thought she was
being full of it and I sneered ever so slightly, God forgive
me. What I did notice was how much weight she and my
brother had lost and how energized and healthy they
looked. I was jealous; I’m not going to lie. I asked her
how they had achieved this amazing weight loss and she
told me that they were doing the ‘Tim Noakes diet’ and
that they had bought the book.
When I got home, I immediately started researching and
the one thing that stood out for me was that Low Carb
High Fat diets were considered ideal for diabetics. My husband,
Cobus, is a Type 1 diabetic and he had been struggling
with controlling his glucose for as long as
I could remember. No matter what, his
My vision for
the group was that
everyone was going to
be treated with kindness,
patience and at the same time
be given hope. This was going
to be the place where people
could ask questions freely and
feel assured that they were
not going to be attacked
for asking “dumb”
questions.
By Esther Möller
readings were always around 22 and
we cheered if the readings were
below 19. I decided there and
then that we were going to try
this way of eating. That week
my daughter gave Cobus The
Real Meal Revolution book for
Father’s Day and that was the
start of our journey to good
health.
Cobus went to China on a
business trip and I saw that as
my chance to clean out the house
of all food that was red listed. I can
tell you that I nearly had a heart attack
when I was left with one measly tin of tomatoes,
the only thing in my house that did not contain
sugar, preservatives or wheat. It was a sobering experience
to say the very least. I sat back and realized how
badly we ate, even though I thought up to that point that
we were making healthy choices.
Being that I’m a social network freak, I immediately
joined all the Facebook groups. There was not one that
was safe from me. I cannot even remember all of them,
but I was a member. I saw it as part of my research and
I was terribly disappointed to see how the admins of the
groups dealt with people. Not all the group of course, but
most were anything from disparaging to very mean. If
you hadn’t read the book, they weren’t interested in your
membership. If you were not willing to buy whatever they

were flogging, moringa, meal plans etc. etc., you were not welcome either. It was shocking. How many times did I see
someone being told to read the book and stop wasting everyone’s time with dumb questions? On one group a pensioner
asked for help as she thought she may be eating too much protein. She was told to buy a meal plan. When she explained
that she could not afford to buy the meal plan, the group owner told her that if she could afford to stuff her face with
protein, she could afford to buy a meal plan.
I have been on Facebook since 2006 and I have never in any forum seen anything like how people were being treated
by the banting community. The “stuffing your face with protein” comment was the catalyst that set me off on a path
to give people free meal plans and help them lose weight. I was determined that people were not going to pay for help
and so the group Banting 7 Day Meal Plans was born on 31 August 2014.
My vision for the group was that everyone was going to be treated with kindness,
patience and at the same time be given hope. This was going to be the place where
people could ask questions freely and feel assured that they were not going to be attacked
for asking “dumb” questions. The main aim of the group was to provide free
meal plans but at the same time get the beginner help we all so desperately need
when we start banting. It’s quite a daunting thing because it’s going against convention
and everything we have been taught all our live. Fat is bad, it’ll kill you.
The group grew really quickly as I realized that I had done something good because
so many people were crying out for help to change their lives. I had a slightly different
vision to the norm, I believe in banting with calorie control. I know that it’s frowned
upon, but fat is very calorie dense and it’s easy to eat more than you need. I started
working out how much people needed to eat for their BMI and activity level in order
to lose weight. I then designed meal plans for everyone and sent it to them by email.
Members started following my meal plans based on portion ratios and by golly, it
worked! One member has lost 138kg on this system and another sent me a message
recently and she’s lost 68kg.
To say that this group is a success is a bit of a euphemism. In the first month we
had passed the 10,000 member mark. I really thought when I started the group that
the most members we’d ever have would be at most one or two thousand. Boy was
I wrong!
I believe that the success of the group is the feeling of family
and community that is ever present. I have an amazing team
of admins who are dedicated and passionate, not only
about banting but helping people. We are vigilant and
do not allow any attacks on members. It’s hard work,
but so satisfying. The biggest compliment I have ever
received was when Professor Tim Noakes joined our
group and also started referring doctors and people
to our group for obesity management.
Our membership now stands at 288,000+ and
grows every day. It is wonderful to know that so
many people are making a change and investigating
the possibility of living a healthy life.
I am proud and humbled to
be a part of this community
of love, patience and
dedication to our fellow
man.”
Top: Rita Venter
Second: Rita
with one of her
group members,
Dikeledi Mosalo
Third: Rita
& Honeygirl
Mokoena

8
| LowcarbDirect Directory - Issue 4 - November 2016
OBESITY
the silent thief of a normal childhood
A success story from the mouth of a 13
year old
By Andrew Czubora
Most people say others don’t know what it feels
like to be fat or obese. Well, I do. Today me, a 13
year old will tell you about how I felt before banting,
how I felt when we began, and how I feel now along
with 3 tips to help improve your lifestyle.
Before we started I felt like I didn’t fit in. I was fat,
I didn’t do a lot of sport, I was grumpy and I didn’t
sleep very well. At the time I was 11 years old and I was
obese! I had only 3 friends and I was bullied daily. I
felt angry, sad, confused and sick. My parents realised
that they were doing something wrong. Don’t get me
wrong, they were doing their best. It shows you that
the so-called ‘healthy’ way of eating is NOT healthy at
all.
But then banting came along and they also thought:
” This isn’t going to work.” So we watched some videos
and read about it, and soon we were throwing everything
out. I thought my parents were crazy! When we
threw out the things that I liked most I felt confused,
sad and mad. I thought that I would starve without my
ProNutro for breakfast. We made a list and went shopping.
My dad and I read labels like crazy. I was like –
‘Why?’ The reason I cried ’Why?’ is because everything I
once thought was good, has yucky stuff in it. For example:
Provitas = Bar One; 1 slice of bread = Doritos Party
Pack!
Did you know that carbs are as good as eating sugar?
(And we all know that sugar is bad for you.) Carbs are in
everything! Carbohydrates are what make you fat. (Not
fat, fat is good for you!) So don’t eat bread, corn or potatoes!
And don’t feel bad if you didn’t know that, neither
did we.
Now 18 months later, I feel great! I’ve
got more energy, I can do the things
I couldn’t do before, my attitude has
improved, I do more sporty stuff and
I sleep better. And now when I look
at donuts, I think to myself: “Don’t
eat it, it’s not worth it! You know
what is in it!” It’s all just sugar and
carbs, nothing more.

Mom’s advice
From Ilze Czubora, a working mom and weight loss
coach
As a working wife and mom, this way of life can and has
at times taking its toll. We are all busy with work, running
the house, friends and family and to top it off we also do
home-school. I have a few tips to help you cope with it
all and make life easier. Yes, we tend to take the world on
our shoulders and wonder why we break, none of us are
a superwoman - we are only human.
Our first banting dinner was a total disaster!
Charcoal! A chicken and veg fail. But now the
food is great. My favourites are meat-ball soup and stirfry.
I even cook. Every morning I make omelettes with
mushrooms, spinach and chicken. Cooking is pretty
easy really. I also enjoy cooking with my mom. We
make a sort of A-team in the kitchen, because we ‘love
it when a plan comes together.’ We prepare the veg
and meat on a Sunday, and then it’s easy to just cook
up a delicious stir-fry every day when we come home.
We try new recipes every now and then, but we don’t
always stick to a recipe 100%. It does work though.
I don’t know much about herbs and spices, but I do
know that most herbs and spices are good for you. I
like to use cayenne pepper, oregano and Himalayan
salt.
Don’t feel bad about being fat or obese; remember
that it is NOT your fault. Now I hope you have a good
day and if an 11 year old can do it, then so can you.
Ilze Czubora is a Banting Buddies Weight
loss coach. For more information contact
her at: ilze@bantingbuddies.com
www.facebook.com/Banting-WITH-Success
When you have made the decision to start your
LCHF lifestyle, here’s what you do
1. Be honest with kids. We sat down with our boy
and explained that we have been doing the wrong
thing. But now that we know better, there will be big
changes.
2. Give them the information. We watched videos and
read articles on LCHF as much as we could. “That
sugar film” is a great tool for information and shows
the effects of sugar and processed foods on the body.
Kids love knowing something. And they make great
police officers to keep you on track!
3. Allow them to choose. Be a mom, not a dictator.
Allow the kids to choose what they would eat. That
gives them a bit of power and at the same time
makes life easier for you. When they decide themselves
they will enjoy their food. Teach them to cook;
we can all use an extra hand at supper time.
4. Be the example -live what you preach. There will be
a time that you will want to go on a binge, think if it
is worth it. You are who they look up to and that is
how they will treat the LCHF lifestyle. No one is perfect,
but there are healthy foods and healthy ways to
indulge.
5. Food is never a treat. Treat kids with the joy of being
together. Turn off the devices and talk with them,
play a game or just go for a walk. Your time means a
lot more to them than you think. Reward with toys
or allow them to choose. Break that emotional connection
with food, and inspire them to make connections
with people or animals.
We are all so focused on weight loss that we seem to forget
that our children will benefit from LCHF even more
than us. Give them a better chance to outlive us, and all
the healthy benefits that goes with it. Give them a better
chance at a healthy happy life. Love, learn and share.

10 | LowcarbDirect Directory - Issue 4 - November 2016
Reversing
Type 2 diabetes
Arecent BBC programme revealed that in 2014 more
than 1 in 3 UK adults were at risk of developing Type
2 Diabetes – obesity’s fellow metabolic syndrome
traveller. In South Africa, with 69% of our women and 40%
of men either overweight or obese, we may well be at the
same or even greater level of risk.
About 80% of people who are overweight or obese will
have pre-diabetes – a forerunner for full-blown Type 2 diabetes.
Now if 80% of people who are overweight or obese
are at risk for Type 2 diabetes then this must mean that this
serious chronic disease is largely preventable. But the question
is: can it be reversed?
Traditional dogma: ‘Get it and you’ve got it for
life’
When I was a young student, which was many years ago, we
were told that Type 2 diabetes, (or ‘mature onset diabetes
as it was called back then) was an incurable chronic disease.
In other words ‘get it and you’ve got it for life’. We were also
told that Type 2 diabetes is a progressive disease – meaning
that it gets worse over time and that people with this
condition will inevitably end up having to inject themselves
with insulin. Thankfully the picture is very different today
and so if you have Type 2 diabetes or pre-diabetes, or if you
know someone with either of these conditions, then please
continue reading.
By Dr Peter Hill
from UpforIt
(www.upforit.co.za)
Is it reversible?
Can Type 2 diabetes be reversed is the question I posed earlier?
In a word – YES. And a number of people have done so
including a very recent patient of mine – I’ll call him Oscar.
How then did Oscar, and many others like him, manage to
reverse their Type 2 diabetes? Some new wonder drug, perhaps?
No – what is really interesting is that these people
tend to either come off medication altogether or, if not altogether
then they are able to significantly reduce their use
of medication. In a nutshell they succeed by simply modifying
their lifestyles, especially their diets. And this has largely
meant getting rid of sugar and other refined or processed
carbohydrates.
Is standard care contributing to the disease?
People with Type 2 diabetes, who either inject insulin or use
other medicines that stimulate the pancreas to produce
insulin, find it very difficult, if not impossible, to reverse their
diabetes. This is simply because Type 2 diabetes (unlike
Type 1 diabetes) is primarily a condition of insulin resistance,
which is marked by having high levels of insulin in the blood
(hyperinsulinaemia). Injecting insulin for people with Type
2 diabetes may thus compound the underlying insulin
resistance and actually exacerbate the very condition the
insulin is supposed to treat –truly a vicious cycle.
Now it’s important to realise that the high blood sugar
accompanying Type 2 diabetes, which most healthcare
providers use to define and diagnose the condition, is not

the cause but a marker of the condition. And so if insulin resistance, which
is associated with high blood levels insulin, is the primary cause of Type
2 diabetes then one has to question the logic of injecting insulin or using
medicines that stimulate the production of insulin by the body.
Fat is your friend not your foe
Reversing Type 2 diabetes by changing one’s diet is possible as many
people have demonstrated. And the diet that does the trick is one based
primarily on very low carbohydrate, moderate protein and lots of healthy
fats. That’s right – if you have diabetes then fat is your friend not your foe,
provided you keep your carb intake nice and low. Now what is very low?
Dr Richard Feinman, a medical researcher and nutritional expert, says it’s
around 20g – 50g of carbohydrate per day. Dr Richard Bernstein, a world
expert on diabetes, recommends no more than 30g per day of carbohydrate
in divided ‘doses’ of 6g for breakfast, 12g for lunch and 12g for dinner. Dr
Jason Fung, a specialist physician with a special interest in diabetes, on
the other hand advocates regular periods of fasting combined with a low
carbohydrate diet.
Science is on your side
Sadly many people have been told that a low carb- healthy fat or LCHF diet
is unhealthy. But that’s not what the science shows. In fact research clearly
shows that the reverse is true, and especially if one has insulin resistance,
pre-diabetes or full-blown Type 2 diabetes. Now you may also have been
told that your brain needs glucose (a carbohydrate) for energy and that’s
true. But there are two things to bear in mind: firstly, your liver can make all
the glucose your brain needs without you having to eat any carbohydrate.
This means that carbs aren’t essential nutrients. Secondly, your brain can
use fat-derived nutrients called ketone bodies for energy.
High carbohydrate diets are not recommended for people with Type 2
diabetes because these diets increase insulin resistance and blood sugar
levels. This means that over time, more and more medication is needed to
control the high blood sugar levels. And even then research showed that
very few people (less than 10%) on medication plus
high carb diets are able to sustain what are
considered to be normal blood sugar levels
in terms of most treatment guidelines.
Get help today
Type 2 diabetes is a very serious and
important member of the cluster of lifestyle-related
diseases that go to make up
the Metabolic Syndrome. But it is reversible
for many people who follow the LCHF way.
If you have Type 2 diabetes or pre-diabetes (often marked by abdominal
fat) and you would like help in trying to reverse this burgeoning
pandemic, then please email me at askdrhill@lowcarbdirect.net.
I’m, Dr Peter Hill for LowCarbDirect.
Until next time, stay healthy and safe.
Issue 4 - November 2016 - LowcarbDirect Directory | 11

12 | LowcarbDirect Directory - Issue 4 - November 2016
Too busy to exercise?
Think again!
By Sharon Jessop
One of the leading reasons people skip their exercise is because they think they have no time to exercise. But think
about it, if you have time to watch TV or scroll through Facebook you have time to exercise. Sometimes it is more
about time management and what is more important in the long run, than updating your Facebook status or
catching up on that TV series…
Lucky for you, you don’t need to spend hours at gym to get a good workout or miss your TV series. Sometimes short
intense workouts are better than a long; drawn out one plus you can multi-task your exercise and TV or Facebook time.
Here are 7 practical tips of how you can get your 30 – 45 minutes of exercise daily without ever setting a foot inside a gym.
Hold on to your smartphones and coffee cups people – it’s time to GET ACTIVE!
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.
1Work on your time management!
This is an obvious one as treating your body right should be a priority! The
key to time management is to work smarter, not harder:
• Make a to-do list and complete tasks in order of importance. Make sure
you check off each task as you complete them, there’s no better feeling
than seeing your entire to-do list checked off!
• Schedule time for your workouts in your diary and stick to it! Remember
bosses don’t cancel.
• Learn to say no. You should always prioritize your time and this includes
your health, fitness, wellness and sleep. It’s okay to turn down a party
invite once in a while.
2Get up 30 minutes earlier
When your alarm goes off, jump out of bed immediately and start exercising.
Exercising early in the morning is great as it improves your mood, gets your
body going, and improves circulation, which will help you stay focused throughout
the day.
Becoming an early morning exerciser means you get to cross your workout off
your to-do list early. We're not telling you to skip out on sleep in favor of a sweat
session, but rather to reset your internal clock and go to bed 30 minutes earlier –
this way you get the best of both worlds, an early night and time to work out.
3Turn your commute into a workout
Consider jogging or cycling to work, simply set your alarm 30 minutes
earlier to give yourself enough time to run or cycle to work, you’ll save on
petrol costs, it’s better for the environment and you will get your much needed
exercise – what a bonus!
4Prepare your gym bag and food the night before
You’re less likely to skip your workout if your bag is packed and ready to go.
Preparation is the key to success. This applies to everything, from preparing
your breakfast, lunch and snacks the day before to ensure healthy eating, to
packing your gym bag to ensure you have everything ready for your workout.
Remember folks, failing to plan is planning to fail.

Issue 4 - November 2016 - LowcarbDirect Directory | 13
5You’re stuck at home looking after the kids?
Do some yoga or a home workout and involve
the kids!
These days you get so many good quality FREE workouts
online. Google a great free yoga or home workout – get the
kids together and exercise. This way you get to spend quality
time with your kids, have some fun (home workouts can induce
great fits of laughter) and you get your exercise. Multitasking
deluxe!
6Sneak in a lunch time workout
Make use of your lunch time by hitting the gym
or going for a jog or find a flight of stairs
and power up them a couple of times, you’ll be
surprised at the intensity and toning ability of a
flight of stairs. Not only will it keep your waistline
in check, you will be more alert and productive
during the day by relaxing your brain
for an hour as opposed to eating lunch at your
desk.
7Traveling a lot and missing your
workouts?
Pack your running shoes and go for a jog
if the area is safe enough. You’ll be surprised
what you see while running. If your hotel or
guest house has a gym, use it! If all else fails, get
a fitness app on your smartphone and work out
inside your hotel room. You get superb short but
high intensity workouts on your fitness apps. Or
book a hotel room on the top floor and take the stairs,
better still, run up the stairs as far as you can go –
stairs is an excellent workout.
Always remember folks, that even though experts
recommend 30 – 45 minutes of exercise per day for
optimum health and wellness, it was never said
that you cannot break this up into smaller “bit
size” bouts of exercise during your day.
All the opportunistic stolen exercise moments
add up to the 45 minutes needed per
day and if you are pressed for time like most
of us, you have to become creative with your
exercise, and just do it!

14 | LowcarbDirect Directory - Issue 4 - November 2016
Low Carb &
the Holidays
By Azza Motara
Ahallmark of the holidays is that it announces that time of the year when even the
most ardent low-carbers fall off the dietary bandwagon and abandon their usually
discipline lifestyles for the readily available festive treats. I wish I had a penny for
every time a patient told me how diligent they were until the holiday season arrived, which
ordinarily spells meals filled with copious amounts of sugar and refined carbohydrate (for
my article explaining this addiction click here). Of course, the holidays commemorate all
things joyous, where food and family meet but this need not be a reason to quit and hence
undo all the hard work of the past year.
A couple tips to consider for those holiday
dinners or whilst travelling:
Fill up beforehand
Eat ENOUGH low carb whole foods before attending
that office function/dinner party or boarding a flight
so that you are nourished and temptation is minimal.
Take it with
Why not pack your low carb veggies, healthy fats and
some snacks to take along? That way you can still partake
in the carvery/protein available.
Stock up on snacks
Good choices include dark chocolate, celery and cream
cheese, nut butters, crudités with guacamole, whole
yogurt, nuts, berries with cream, hard cheeses, boiled
eggs and biltong. These are great in flight options instead
of the high-carb snacks usually served. Be creative
with containers and packaging for e.g.: a soap
dish is great for butters or squeeze bottle for olive oil.
Swop it up when dining
Say no to bread for starters but yes to olives, ask for
double veggies instead of the starch with your main
course (or order a starter portion with veggies), and
choose olive oil and vinegar for your salad. Ask that
your veggies be cooked in olive oil or for butter to melt
on your cooked vegetables. Skip dessert, or choose a
cappuccino and cheese plate or berries with cream.
State your preferences to the waiter and be specific.
Many restaurants are surprisingly accommodating.
Drink mostly water
Champagne, dry wine, light beer and straight spirits
are okay in small amounts.
Try intermittent fasting
An excellent option to keep hunger at bay until you
are able to source something more suitable.
Consider mindful eating
Rather than simply putting food into your mouth with
wild abandon simply because everyone is.
Write it down
Consider keeping a holiday journal with your hopes
(AND fears!), goals and tips to keep you inspired and
on track and refer to it daily. You didn’t come this far
to quit.
Connect to the reason for the season
Share, get involved in charity drives and related
projects if it means keeping you out of the kitchen and
preparing conventional festive foods.

Baby Marrow &
Cheese Snackers
(Makes 20 slices)
Ingredients
• 1 cup mixed seeds (Flax, sunflower, sesame, pumpkin)
• ¾ cup full fat cheese (grated, keep a quarter cup for
topping)
• 1 tbsp. psyllium-seed husk
• ½ cup water
• 2 eggs
• ¾ cup baby marrow (fine grated)
• ½ teaspoon salt
• Half teaspoon crushed garlic
• 1 tbsp. olive oil
• Black pepper
Directions
Preheat oven to 180 degrees. Mix all ingredients together
except for black pepper and a quarter cup of the grated
cheese. Stand for 5 minutes. Spread out on baking paper
on a baking sheet. Top with remaining cheese and crush
black pepper over. Bake for 20 minutes. Remove from
oven and cut into squares. Bake for a further 30 minutes,
depending on desired consistency.
I make this recipe both as snackers or as crackers (in which
case bake for 30 minutes longer on 140 degrees and enjoy
with a dip because of the harder consistency!). Also makes
an awesome pizza base when cooked to the first stage.
These are great as take-along snacks to functions or for
travel as they hold well in a sealed ziplock bag. Top with
avo slices, cream cheese or some olive oil-based basil
pesto, carried along in your favourite mini containers.
Azza
Motara
is a Registered
Dietician with
special interest in
functional medicine
and operates in
private practice.
She has worked in
the public, NGO and
private sectors for
over 12 years. She endeavours to promote
the whole food LCHF approach to overall
health and wellness, practicing the ancient
philosophy of food as medicine. Patients
are often surprised that a dietician is
advocating for Low Carb High healthy fat,
particularly with ADSA (she has never been
a member) taking Prof Noakes to trial.
“Like most dieticians I was “fed“ the low-fat
lie also known as the diet-heart hypothesis
throughout university so my first
impression of ketogenic diets were very
negative. However, my Eureka moment(s)
came the further I dug and nothing made
more perfect sense from both a nutritional
and preventative perspective than LCHF!
It is really promising to see more dieticians
coming on board daily (I’m far from being
the only one) and the berry on top of the
(low carb) cake are my amazing patients
who are empowered to reverse illness,
regain their health, feel a renewed zest for
life and lose weight in the process“
Follow her journey to
making real food good
facebook.com/
The-Dietician-Mom
twitter.com/
thedieticianmom
thedieticianmom
.wordpress.com

16 | LowcarbDirect Directory - Issue 4 - November 2016
VITAMIN D
Mushrooms
Why do we need Vitamin D?
Vitamin D, which is really more like a hormone
than a vitamin, is essential for healthy bones
and strong muscles. It helps put calcium into
the bones rather than into the arteries, where
it causes hardening of the arteries. It plays an
important role in metabolism, prevents infections,
enhances mood, and reduces the risk of
cancer and auto-immune and cardiovascular
diseases. Rickets, osteoarthritis, osteoporosis,
and fractures are a few of the many problems
linked to low vitamin D.
How much Vitamin D do we need?
Different organizations recommend different daily intakes
(RDIs) for vitamin D. The Vitamin D Council gives the RDI
as 1,000 international units (IUs) for infants, 1,000 IUs per
each 25 pounds of body weight for children, and 5,000 IUs
for adults. The U.S. government recommends 400 IUs for
infants, 600 IUs for children, 600 IUs for adults, and 800
IUs for seniors. (The Vitamin D Council sells an in-home
test kit to check your level.)
Where do we get Vitamin D?
Our primary source for Vitamin D is sunlight.
The skin of mammals contains cholecalciferol, which
is converted to vitamin D3 when exposed to ultraviolet
B (UVB) light. D3 is better absorbed and utilized by the
body than D2 and it remains useable for weeks instead of
just days. Many things affect our ability to get adequate
D from the sun, including where we live, how much time
By Judy Barnes Baker,
www.carbwarscookbooks.com
we spend outdoors, and how much skin we expose. Being
older and having darker skin reduces the amount our bodies
can produce, but perhaps the biggest factor contributing
to our modern epidemic of vitamin D related conditions
is the increased use of sunscreens. The American Cancer
Society says, “Ideally, about 1 ounce of sunscreen (about
a shot glass or palmful) should be used to cover the arms,
legs, neck, and face of the average adult,” and that it needs
to be reapplied at least every two hours. The Skin Cancer
Foundation recommends using sunscreen every day, even
when indoors (www.skincancer.org/prevention), lest, God
forbid, reflected light from a window might strike your unprotected
skin! At the recommended rate, each person
would go through a whole bottle every day or so.
A Swedish study showed that women who got
the most sun lived the longest. The researchers
concluded that avoiding sun exposure was as
dangerous as smoking!
Another downside to our sunscreen addiction:
Researchers estimate that 4,000 to 6,000 metric tons of
sunscreen wash off swimmers annually into the oceans,
and that it is killing the world’s coral reefs.
For more in-depth information on vitamin D and sensible
sun exposure, check out the Vitamin D Council. They
advise that we avoid the use of sunscreen altogether and
that we should cover up with clothing or move into the
shade after getting a little sun.

Issue 4 - November 2016 - LowcarbDirect Directory | 17
‘Research has shown that sunscreen helps
prevent squamous cell carcinoma, but has no
effect in preventing basal cell carcinoma. For
melanoma, research has been contradictory.
Some research shows that sunscreen prevents
melanoma, while other research shows that it
increases your chance of getting melanoma.’
~Vitamin D Council
The second way to get vitamin D is from supplements.
Sun-phobia and aggressive marketing by the
manufacturers of sun protection products have undoubtedly
made alternative sources for vitamin D a necessity for
most people, but that is not a viable solution for some of
us. Nearly all commercial vitamins and supplements get
their vitamin D3 from lanolin (the oil from sheep’s wool)
even though they may not tell you that on the label. That
makes them off limits for those following plant-based
diets and even for me. I’m not a vegan, but I am allergic to
lanolin.
It is possible to buy vegan supplements that actually contain
D3. They come from either fungi or lichen. (Fungi are
parasites that cannot produce their own food. Lichens are
compound life forms made up of fungi and algae. Lichens
have been described as “fungi that learned to farm.”)
I found only two brands:
A one-ounce bottle of lichen-sourced D3 has a list price
of $21.95. At my dose of 5,000 IUs per day, it lasts me two
weeks.
A second vegan D3, made from several varieties of mushrooms,
costs around $15 and lasts me a month. Thankfully,
I’m not allergic to mushrooms, but it contains 23 “other ingredients,”
including several things that I can’t take.
for health; vegetarians and vegans are especially at risk
for vitamin deficiencies.
Mushrooms are the exception to the rule that you can’t
get vitamin D from plants. Fungi contain the plant sterol,
ergosterol, which is converted to vitamin D2 (ergocalciferol)
by UVB light in a process similar to the way
7-dehydrocholesterol in human skin is converted to D3
(cholecalciferol). Fungi are the only option for vitamin D
from non-animal sources, but they don’t naturally contain
very much. However, when mushrooms are exposed
to UVB light, their D level skyrockets. A study from Boston
University School of Medicine found that mushrooms
have the capacity to produce not only D2, but also D3 and
D4 if you know the tweak!
Read more about vitamin D from mushrooms.
To make DIY Vitamin D Mushrooms
During the three summer months (or any time if you live
in the tropics), buy fresh mushrooms, shitaki or portabella
preferred. Remove and discard stems or use to flavor
broth because they are too tough to eat.
Place mushrooms gill-side-up on a tray and set outside
in direct sunlight during the middle of the day for six hours
per day on two consecutive days. Cover or bring them inside
at night so they don’t get damp. If mushrooms are
not completely dry after two days, place them in a warm
oven or dehydrator to finish drying. Store air-tight and use
within a year.
Just one-tenth of a light-treated portabella mushroom
can provide a full day’s supply of vitamin D, so use your
(to page 18)
The third source for vitamin D is food, but it is
almost impossible to get enough from food alone. Animal
foods, such as liver, fatty fish, and egg yolks provide some
D. (Cod liver oil contains vitamin D3, however, it is high in
vitamin A, which can be harmful if it builds up in stored
fat). Fat-soluble vitamins like A, D, E, and K can only be absorbed
if there is sufficient fat in the diet. Much of our food
supply has been stripped of natural fat and plant-based
diets are being heavily promoted as the most beneficial

18 | LowcarbDirect Directory - Issue 4 - November 2016
treated mushrooms sparingly to get maximum use. They
can be mixed with any dried or fresh mushrooms for use in
cooking.
The only way to know for sure that my super-mushrooms
are giving me enough vitamin D is to try them for a while
and then get a 25(OH)D serum blood test.
To reconstitute dried mushrooms
Cover dried mushrooms with hot water. Soak for 30 minutes
or until softened. Set a mesh strainer lined with a double
layer of cheesecloth or a coffee filter over a bowl. Place
mushrooms with soaking liquid into the strainer and let
the liquid drain into the bowl. Reserve the soaking liquid to
use as broth. Remove the filter from the strainer and rinse
mushrooms to remove debris. Place mushrooms on paper
towels and blot dry.
Sauteed mushrooms
with garlic
Ingredients
• 1 pound rehydrated, dried mushrooms and/or fresh
mushrooms, including a few vitamin D enriched
mushrooms*
• 3 tablespoons filtered soaking liquid from mushrooms
or bone broth
• 2 cloves garlic, peeled and chopped
• 2 tablespoons cooking fat, such as bacon fat, lard,
butter, or light olive oil
• Salt and pepper to taste
• 2 to 4 tablespoons fresh herbs, such as parsley,
rosemary, oregano, or microgreens
• 2 tablespoons crumbled goat cheese or grated
Parmesan to garnish
serve as a side dish or stir
mushrooms into sauces,
soups, or stir-fries.
Makes 4 servings
Nutrition data: Calories: 87;
Fat 6.9g; Carbs: 4.1g; Fiber:
1.1 g; Protein: 4.2g; Net Carbs:
3g
*One pound (450 grams) of fresh mushrooms will weigh
about 2½ to 3 ounces (70 to 85 grams) after drying.
Notes:
Even five minutes of sun can increase the vitamin D content
in mushrooms substantially!
Indoor ultraviolet lamps are actually more effective than
natural sunlight.
Slicing the mushrooms before drying will expose more
area to the light and increase the vitamin D content.
Dried mushrooms can be ground into a powder and used
to flavor, thicken, and enrich soups and sauces or put into
capsules to use as supplements.
Judy Barnes Baker, ©2016
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
Directions
If using fresh shitakis or portabellas, cut off stems or pinch
them out with your thumbnail and discard or use to make
broth. Stems of other mushrooms can be eaten. (The dried
mushrooms that were exposed to the sun will already have
the stems removed.) Rinse mushrooms quickly under cold
water. Slice both fresh and rehydrated mushrooms.
Heat the fat in a medium skillet. Add garlic and mushrooms
and sauté for 2 to 3 minutes or until garlic is softened.
Add soaking liquid from mushrooms or broth to skillet
and heat until steaming. Cover and steam for 3 minutes.
Remove cover and continue to cook for 4 minutes or longer
until liquid is absorbed.
Sprinkle herbs over mushrooms and top with cheese to

Help!
Die feesseisoen lê voor!
20 | LowcarbDirect Directory - Issue 4 - November 2016
Deur Madelé Burger
Wat maak ek gedurende die feesseisoen met
afskeidspartytjies en saamkuier?
Dis maklik om enige eetplan tydens jou normale
program te volg, maar sodra daar afwykings kom,
kan dit soms baie moeilik raak.
Wees voorbereid. Dink jou in die situasie in. Beplan wat
jy gaan doen.
Moenie honger na enige funksie toe gaan nie. Jy het
geen beheer oor wat voorgesit word of wanneer dit bedien
word nie. As jy honger is, gaan jy swig voor die versoeking
van al die southappies en ander lekkernye wat vooraf bedien
word. Eet iets voor jy gaan, soos kaas. Kaas is vullend
en bevat baie vet wat jou langer versadig hou.
Probeer om jou drankies af te wissel met ‘n glas water
sodat jy nie soveel alkoholiese drankies inneem nie. Gooi
baie ys in jou drankie sodat jy dit stadiger kan drink. Indien
moontlik, bestel ‘n koppie tee!
Smul aan dit wat jy mag.
Leer om vinnig oor die kos te loer en kyk waarvan jy kan
eet. Besluit waarvan jy gaan skep voor jy begin skep. Skep
genoeg van die toelaatbare kosse. Probeer om so ver as
moontlik by die LCHF-reëls te hou. Bly weg van stysels,
pasteideeg, ens. As jy nie anders kan nie, skep van die
alias Toortsie
(https://toortsie.com)
pastei, maar eet net die vulsel. Sou daar regtig niks wees
wat binne die LCHF-reëls is nie, skep slegs ‘n klein bietjie
met baie slaai sodat jou bord vol lyk. Sou jy verkeerd eet,
probeer om vir minstens ‘n week 100% reg te eet.
Wat van die vakansie waar ‘n mens nie hard wil werk
nie? Onsself braai omtrent daagliks, en dis so maklik!
Word jy genooi na ander mense, bied aan om iets saam
te neem, iets wat jyself kan eet, soos ‘n broccolislaai of
mengelslaai. Vir peuselhappies vooraf kan jy ‘n peuselbord
saamneem met neute, kaas, salami, komkommerrepies,
wortelrepies, klein tamatietjies, gherkins, en
dubbelroomjoghurt as doopsous. Neem genoeg sodat
ander ook daarvan kan eet, maar jý weet ten minste dat
jy wel iets het om te eet.
Vermy die poedings sover as moontlik. Ekself gaan
sommer badkamer toe solank die poedings bedien word,
of sê net vriendelik “nee dankie”. ‘n Verduideliking is nie
nodig nie.
Geniet die feesseisoen.
Toortsie
Groetnis
LEES MEER
facebook.com/bantingboerekos
Persverklaring oor LCHF
Resepteboek – Jan Greyling
Toortsie
Bestel jou kopie vandag
nog - English version out
now!
ORDER
NOW

Issue 4 - November 2016 - LowcarbDirect Directory | 21
Toortsie se
English recipe
Wortelstolslaai
Bestanddele
• 750 ml gerasperde geelwortels
• 1 piesang
• 25 ml suurlemoensap
• 20 g suikervrye jellie,
pynappelgeur
• 10 ml gelatien
• 1 ml sout
• 500 ml room
• 375 ml kookwater
Metode
1. Druk piesang met ‘n vurk
fyn en gooi suurlemoensap
oor. Gooi dit by die wortels
en meng.
2. Los jellie en gelatien in
kookwater op. Laat vir 5
minute afkoel.
3. Klits jellie tot dit romerig is.
Klits die sout by.
4. Vou die room liggies in.
5. Vou die wortelmengsel liggies
by die jelliemengsel in.
6. Spoel ‘n jelring uit met
koue water. Gooi die mengsel
daarin en plaas dit in
die yskas. Dop die gestolde
wortelring uit in ‘n
groot opdienbord net voor
opdiening.
Nota: Diabete en persone met
insulienweerstandigheid: Let
asb op die hoër koolhidraatinhoud
van hierdie slaai en
gebruik dit oordeelkundig.

22 | LowcarbDirect Directory - Issue 4 - November 2016
We are on the brink of the festive
season and summer holidays for many, and
although it is a joyous time for most, it could
be quite daunting when you are new on the
low carb lifestyle. Are you a bit worried on
how you will manage to stay on track? Fear
not. We put together a few deilicious recipes
to help you stay on your chosen path to
good health, while you entertain your family
and friends with some mouthwatering low
carb snacks and drinks.
Pumpkin
Spice Latte
1 large latte
*If you enjoy this drink, you can cook pumpkin and
freeze it in portion sizes in an ice tray for future use*
Ingredients
• 2 tablespoons cooked, puréed pumpkin
• 1 tablespoon xylitol or Erythritol
• 1/2 teaspoon mixed spice
• 1/4 teaspoon cinnamon
• 1/8 teaspoon vanilla extract
• 1/2 cup milk or cream
• 1/3 cup espresso, or very strong filter coffee
• Whipped cream to add on top (optional)
Directions
Place the pumpkin, spices, xylitol syrup and milk into a
small pot and bring to almost boiling point. Strain through
a fine sieve and return to the pot. Whisk to aerate the milk
and create foam. If you have a steamer or milk frother,
then by all means use this for additional foam.
Pour the coffee into a suitable heat resistant glass. Pour
the milk and as much froth as you can fit in to the glass.
Finish off with whipped cream.
Acknowledgement: Source credit
By Jeanette Auret
Jeanette Auret is a passionate food
blogger who just loves developing
new mouth-watering recipes suitable
to the low carb lifestyle. Follow her on her
blog Jeanette’s Low Carb for many more inspiring recipes.
single serving
Rooibos
Lemon & Mint
Iced Tea
Ingredients
• 1 cup water
• 2 rooibos teabags
• 1+1/2 tablespoons xylitol to taste
• 10 mint leaves
• 10 ml lemon juice
Directions
Bring all ingredients to the boil and
allow infusing. Once it has cooled,
strain and serve over ice with a
slice of lemon to garnish.
Acknowledgement: Source credit

Pizza
Toasties
Ingredients
• 12 thin slices of WHITE YOGHURT LOAF
• Homemade pizza sauce
• 12 slices mozzarella
• Grated extra mature cheddar
• 12 slices salami, bacon or ham
PIZZA SAUCE (Leftovers can be frozen)
• 1 tin of good quality diced tomatoes in juice
(I get mine from Woolworths)
• 1 teaspoon dried origanum
• Salt and pepper
• 1 teaspoon xylitol (or to taste) – This is to cut through the acidity of the tomatoes.
• 1 clove garlic, crushed
• A pinch of chilli (optional)
Directions
Bring to the boil and simmer for a few minutes to allow the flavours to blend and the sauce to thicken
slightly. Allow the sauce to cool.
Assembly
Heat the grill of your oven. Toast the bread in a toaster. Place the slices on an oven rack with foil to catch
the overflow of melting cheese.
Place a slice of mozzarella on each slice of toast. Top with 1-2 teaspoons pizza sauce.
Add the meat of your choice. Top with grated mature cheddar and place under the grill for a few minutes.
Allow cooling a little and for the toast to firm up, then you can pick it up like a regular slice of pizza!
Acknowledgement: Source credit
photographs by Jeanette Auret

By Jeanette Auret
Chia
Seed
Crackers
Ingredients
• 2 tablespoons chia seeds
• 2 x large eggs
• 200 ml almond flour
• 100 ml coconut flour
• 40 g grated Parmesan
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon cayenne pepper (optional)
Directions
Preheat oven to 180 ̊C.
Combine all the ingredients together to form a ball.
The recipe says to refrigerate it in cling wrap for 30
minutes, I didn’t refrigerate it and it held together
perfectly.
Place the dough between two sheets of baking
paper or cling wrap and flatten the dough with your
hand before rolling out to 2mm thickness. You can
either, lift up the bottom sheet of baking paper with
the rolled out dough and place it on a baking tray and
bake, or you can use a cookie cutter, like I did.
Bake for 10-12 minutes. If you have baked a solid
sheet, then break it apart into pieces. It will probably
break if you try and cut it anyway. If you used a cookie
cutter, it comes out just like that. Place onto an oven
rack to cool. Serve with a dip or with cheese or plain
as a snack.
photographs by Jeanette Auret
Some more recipes
• Berrylicious Iced Tea
• Coffee, Chocolate Frappe
• Ultimate Seed Crackers
• Baba Ganoush
Be the first to test all the amazing new recipes.
Available in English & Afrikaans
NOW
PRE - ORDER YOUR COPY
and have it delivered to your
door upon first release.
Acknowledgement: Source credit
www.lowcarbislekker.co.za

Low Carb Classifieds
Issue 2 - September 2016 - LowcarbDirect Directory | 25
Eat your out yourself your body
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• 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?
• learn more about the basics of nutrition needed
to address the metabolic dysfunction of insulin
resistance that is at the root of obesity
and the other conditions of the metabolic
syndrome.
• be able to broaden your client base and reach
more people who need your coaching help?
Then UpforIt is
the answer!
Limited free offer
Claim your
FREE
TRAINING COUPON
to the value of
R10 000
today!
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 claim this FREE OFFER or get further information on the UpForIt Academy
and the ‘Get Healthy Together’ platform for health coaches, please
contact me, Dr Peter Hill, at askdrhill@lowcarbdirect.net.
www.upforit.co.za