eat fit issue 11, 2014
DESCRIPTION
ÂTRANSCRIPT
EAT FITEAT FITEAT FITFIT FOOD FOR BLOKES
EAT, CHEAT AND MEAT, CHIPS, BEER.
OH YEAHp20 LOSE
FAT
SHOULD YOU GO GLUTEN-FREE?
TOP SUPPS FOR BLOKES
SPRUCE UP YOUR CHOOK
NEVER BE HUNGOVER AGAIN
I
EAT LIKE A MANFUEL YOUR BODY
PETE EVANS’ PALEO MEALS p44
BE A BETTER CHEF p84
BLENDER BOOT CAMP p50
TOP SUPPS
10
Power-packed meals for muscle
SHRED FOR SUMMER ISS
UE
11 $
8.50
PALEO – YES OR
NO?
horleys.com
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LEGACYBUILD YOUR
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ARNOLD:BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.Never before has Arnold Schwarzeneggera sports nutrition company. Arnold is working side by side with MusclePharm’s world-renowned scientific team to create a monumental line of new products that are revolutionary, safe—and above all—effective.
So if you plan to train like you’re building a legacy,just follow in Arnold’s footsteps.
LEGACYBUILD YOUR
© 2
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attached his name to
ARNOLD:BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.Never before has Arnold Schwarzeneggera sports nutrition company. Arnold is working side by side with MusclePharm’s world-renowned scientific team to create a monumental line of new products that are revolutionary, safe—and above all—effective.
So if you plan to train like you’re building a legacy,just follow in Arnold’s footsteps.
DISTRIBUTED BY:
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8 Editor’s letterThe latest from the EF chief
16 WTF?The lowdown on sweeteners
30 Snack smartCrush cravings with these
24 Get leanWhy cheaters can prosper
10 FYIUp-to-date food news you can use
26 SexFive foods that’ll turn her on
18 Bulk upMeat for muscle, muscle for health
14 Good or bad?A sandwich can be sinful, or saintly
28 PerformWhat to eat the night before race day
22 Eat smartFermented foods: why you need to eat them
FEATURES
41 Special deliveryWe review meal delivery services
44 Which way?Pete Evans takes on the dietary big guns
50 Lock, stock and one spinning barrelAttention! Your blender boot camp
57 There’s something about glutenThe truth about this much-maligned ingredient
63 Breast intentionsTasty new ways with chicken
68 4-week fixChange your body in just one month
75 Pick your dietWe profile this year’s top diets
79 Dish it upA meal plan to get you lean fast
84 Be a better chefClever tips that’ll make you king of the kitchen
92 Could this be good for you?Beer, ciggies, junk food: why a little might be good
98 The morning afterYour ultimate hangover survival guide
105 Get freshHow to pick the freshest veg every time
108 Jumpstart fat lossLeap into this 42-day workout plan
114 The goodsStuff you need, stuff you want
115 Your 14-day beach bodyA two-week plan for fat loss and muscle gain
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6 | EAT FIT
32 RecoveryA bed-time smoothie for max muscle
REGULARS
34 HealthDIY grooming with what’s in your kitchen
36 SuppsThe 10 best options: choose yours
38 Books for blokesNew books that’ll make you really hungry
122 The EF glossaryWhat all those foodie terms really mean
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8 | EAT FIT
Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certifi ed under the Programme for Endorsement of Forest Certifi cation scheme (PEFC). Please recycle this magazine – or give it to a mate.
PEFC/xx-xx-xx
EnvironmentISO 14001Certification applies toOffset Alpine Printing
Asupermarket aisle is an amazing sight to behold. Garish and gaudy, full of flashing, bright colours and short-sell
statements, it’s easy to forget what’s happened to get your food to that aisle. Animals have been raised, fed and then slaughtered. Seeds have been planted, diligently watered then harvested. Cows are milked, farmers sweat,
trucks laden with produce roar along the highways. Factory production lines hum along day and night, churning out products of all descriptions – mass-produced processed foods created at minimum cost for maximum profit. All behind the scenes.
Beyond the “fresh”, “low-price” marketing picture lies a vast unseen world of organisation and distribution. Considered commonplace by many, the modern supermarket is a collision of logistics, high stakes fiscal logic and consumer psychology. By design, supermarkets want you to buy stuff. Lots of stuff. The more the better. It’s not their right or role to restrict your choices. They follow demand. And right now it seems their shelves are groaning under the weight of “gluten-free” products. But is giving up gluten necessary, or beneficial? (We go beyond the grain and have the final word on gluten on page 57.)
Supermarkets have to cater for a demographic that includes, well, everyone. So they offer the buyer a torrent of food stuff, from pure healthy to frankly harmful. Thankfully, what you choose to eat (and feed the people you care about) is your decision. So when you’re staring down those bedazzling aisles of food, remember that you are in control of what you eat. Shop accordingly and your body (and your family) will thank you. For inspiration, we’ve got plenty ofmeal plans and recipes that can help you bulk up, strip fat or just feel better. Or skip the supermarket altogether, and sign up for a meal delivery service, like the ones we feature on page 41.
I hope you enjoy the issue.
TODD F. COLE, EDITOR [email protected]
trucks laden with produce roar along the highways. Factory
A
The nutritional advice and exercise instructions in this magazine are designed for people who are in good health and physically fi t.
They are not intended to substitute for medical counselling. The creators, producers, participants and distributors of Eat Fit disclaim any liability for loss or injury in connection with the exercises shown or instruction and advice expressed herein.
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seafood and eat it
30 best packaged foods for blokes
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seafood and eat itIssue 5 $7.95and eat itIssue 5 $7.95 and eat it
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booze myths
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your supp planwhat you really need
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We want to know what you think of Eat Fit. Feedback is very important to us – see, if enough of you tell us about something you don’t like or something you want to see more of, we’ll change the magazine. You get a better mag and therefore you keep buying it, we sell more copies and we all live long happy lives. So shoot me an email at [email protected] and tell me what you think – what you like, what you hate, even what you ate for breakfast. We want to know. It’s your mag, after all. Help make it even better.
eat fiteat fiteat fitFIT FOOD FOR BLOKES
eat, cheat and meat, chips, beer.
Oh yeahp20 lose
fat
Should you go gluten-free?
top SuppS for blokeS
Spruce up your chook
never be hungover again
I
EaT LIKE a manfuel your body
pete evans’ paleo meals p44
be a better chef p84
blender boot campp50
top SuppS
10
power-packed meals for muscle
shred for summer Iss
ue
11 $
8.50
paleo – yeS or
no?
EF11_Cover_FINAL2.indd 1 31/10/2014 4:34:01 PM
FOUR ISSUES FOR JUST $25
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F.Y.INutritional news you can use to finetune your health and wellbeing
Don’t forget to eat your chocolate. US research has found that eating it can keep your memory sharp: Columbia University scientists discovered that a naturally-occurring substance in chocolate may improve the function of a part of the brain that’s related to natural memory decline. Sweet.
A moo-ving experience
Drinking too much milk might increase your risk of an early grave,
but a small serve of dairy every day could help prevent heart disease and stroke, says a study from Monash University, Vic. This was even the case in communities where dairy foods had not previously been part of the traditional diet. The 20-year study looked at 4000 people in Taiwan, where cardiovascular disease is one of the leading causes of death.
Toxic milk?New Swedish research has found that drinking lots of milk not only doesn’t reduce the likelihood of broken bones – three glasses a day makes you twice as likely to die early.
Happy fruitEating fruit and veg is good for mental health. A study from the Uni of Warwick, UK, found 33.5 per cent of people with high mental wellbeing ate five or more portions of fruit and veg a day, compared with only 6.8 per cent who ate less than one portion.
Food for smartsCertain foods can help you to think harder and more creatively, according to a study in Psychological Research. Foods such as bananas, peaches, almonds, soybeans, spinach, eggs and cottage cheese contain high levels of the amino acid tyrosine, which Dutch researchers found helped study participants perform better on exams.
Life brewDrinking coffee can promote liver health, even if
it’s decaf, found a study in Hepatology. Researchers found that both coffee and decaf coffee drinkers had lower levels of four key liver enzymes that indicate liver health. Two cups a day reduces the risk of death from liver cirrhosis by 66 per cent.
The myth of comfort food
Eating a big bowl of salad will comfort you just as much as a tub
of ice-cream if you’re feeling blue, according to a study in Health Psychology. Study participants were made to watch sad movies and were served up their favourite comfort food, a “neutral” food or no food. Researchers found that while comfort foods did lead to an improvement in mood, the same improvement was seen when another non-comfort type of food was served.
Comfortably nom nom
nom...
3.1Average number of
cups a coffee drinker has per day*
vitasoy.com.au
Perfect with cereal, smoothies, and even on its own, Vitasoy’s Coconut Milk, made from real coconut cream, offers you a refreshing, authentic coconut taste. And with a third less calories than lite dairy milk*, it’s a great way to enjoy breakfast.
crack open something new for breakfast
*Based on dairy milk with 1% fat containing 51 calories and 6.1g total sugars per 100mL (NUTTAB 2010)
12 | EAT FIT
F.Y.I.
12 | EAT FIT
You light up my brain
Looking at your favourite treat food makes your brain’s reward system
light up. What happens when you look at a carrot? Nothing. But a new study suggests you can train your brain to light up for good foods and quieten down for the bad. Researchers from Tu� s University and Massachusetts General Hospital in the US monitored a bunch of fatties, half of whom could eat all they wanted, while the others were put on a weight-loss program. A� er six months, brain scans showed that the weight-loss group responded more positively to good foods and less so to junk.
Grab a grannyScientists at Washington State University, US, have found that Granny Smith apples may help prevent disorders associated with obesity. Unlike other varieties, they have a high content of non-digestible compounds. which benefits the growth of friendly bacteria in the gut. Obese people tend to have imbalanced bacterial “communities” in their gut. Restoring balance may help improve their health.
An ice cold beer?
Sounds smart to us
Apps = absStay glued to that smartphone. Researchers from Arizona State University, US, found that monitoring your diet and exercise via an app on your phone is more e� ective than a written account.
Salt is enemy #1 Forget spiders – it’s salt you should fear. A study from Harvard Uni in the US, that collated data from 66 countries, has attributed excess salt consumption to 1.65 million deaths annually worldwide. The average Aussie eats almost nine times the amount of salt humans need.
Hooked on tucker Fat and sugar are not addictive substances, according to a study
from the University of Edinburgh, UK. Scientists found that the brain doesn’t respond to these ingredients the way it does to addictive drugs like cocaine or heroin. Instead, “eating addiction” is more of a psychological compulsion like gambling addiction, suggesting that the focus of treating obesity should be moved from food itself towards an individual’s relationship with eating and food.
Drink beer, be smarter
Well, maybe. A study published in Behavioral Brain Research found
that xanthohumol, a type of � avonoid found in hops and beer, improves cognitive function in young mice. Sadly the compound didn’t have the same e� ect on older mice, and the results do not indicate that it’s a good idea to chug a six-pack before a tough day at the o� ce.
Move along, nothing to see here...
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Now you can enjoy a night out and still perform at the gym the next day! Now you can enjoy a night out and still perform at the gym the next day! Revivol is an all natural formula developed for the symptomatic relief of hangovers.
14 | EAT FIT
It's the most common lunchtime meal, but is your sambo saintly or sinful?It's the most common lunchtime meal, but is your sambo saintly or sinful?DEATH BY SANDWICHThe bread
� If you’re using white, you may as well just forget the sambo and head straight to Macca’s. White bread has little to no nutritional value, as it’s made from refined grains which have been stripped of all the good stuff. It’s also high GI. Go for bread that’s made from wholemeal flour (it should be the first ingredient on the list), rye bread or sourdough.
The protein
� You want to keep it lean and as unprocessed as possible. While your devon sambo might bring back fond schoolyard memories, that processed hunk of pink stuff can really up your bowel cancer risk.
The cheese
� Cheese, while high in fat, is a great source of calcium and protein. FYI – hard cheeses have less fat than softer ones. Forget about that floppy slice of plastic cheese – it’s had the beejezus processed out of it, and is really high in salt. Try fresh mozarella, ricotta, goat’s cheese or feta for something a bit different.
The spread
� People slather butter and margarine onto their bread without thinking, but it’s really only there to add a bit of moisture. Skip the nasty fats and go for something like avocado (full of good fats), hummus for protein, or even plain yoghurt. For flavour, try mustard, pesto or tomato salsa. Avoid sauces like tomato and barbecue, unless you want a massive sugar hit.
The vegetables
� And we mean more than one limp leaf of lettuce. Pile your sambo high with vegies – try roasted, pickled or grated veg; or throw on some veg left over from last night's dinner. Leaves and herbs also add crunch, flavour and nutrients. Swipe some from the neighbour’s garden.
The others
� Let your imagination roam free. Try puréed beans, olives, artichoke hearts, hard-boiled egg, jalapeños, radish... the mind boggles. Or go for a sweet angle and try sliced banana and strawberries with yoghurt and a drizzle of honey.
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735mTHE LENGTH OF THE WORLD'S LONGEST
SANDWICH, MADE IN LEBANON IN
MAY 2011
G O O D
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FEATURES BENEFITSReady to Eat • No heating required
• Fork included • Just open and enjoy
a delicious healthy snackFresh quality ingredients • Source of Protein
• Low in Saturated Fat• All natural ingredients
SAFT_3196.1_TunaMeals_ShapeMag_o.indd 1 4/08/2014 6:17 pm
16 | EAT FIT
H E A L T HH E A L T H
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From agave to stevia, here’s the lowdown on sweeteners
HONEYHas natural antibacterial, antiviral and antifungal properties. Some raw honeys have a number on their labels; the higher this number, the higher the antibiotic properties. Local, raw honey might be useful in treating seasonal allergies as well.
(PER 2 TBSP) CALORIES: 128, GI: 55
COCONUT PALM SUGARCoconut palm sugar has gained popularity recently because it is low on the glycaemic index and full of vitamins, minerals and amino acids. It’s naturally rich in potassium, zinc, iron, and vitamins B1, B2, B3 and B6.
(PER 2 TSP)
CALORIES: 30, GI: 35
MAPLE SYRUP
A good source of manganese and zinc,
which supports the immune system. Go for organic
(PER 2 TBSP)CALORIES: 104
GI: 54
STEVIAIn its unprocessed form, stevia provides antioxidants, vitamins and minerals. Because the human body can’t digest the stevia plant, it offers close to zero calories and has a very low glycaemic index. The fructose count also becomes negligible, and it doesn’t affect blood sugar levels.
(PER SERVING)CALORIES: 0, GI: 0
Finding a smart way to indulge a sweet tooth can get confusing when there are so many sugars and sugar alternatives on the
market. An important factor to keep in mind is where the sweetener falls on the glycaemic index. The lower a food’s GI, the less of an e� ect it has on blood sugar and insulin levels. Pure glucose ranks at 100 and sits at the top of the glycaemic index. To give you an idea of where the most popular sweeteners fall on the GI (and how many calories are in each), we’ve compiled the facts on what you’re putting in your body.
DATES/DATE SYRUPDate sugar is the no. 1 sweetener in the antioxidant department, but be careful – though dates are minimally processed, date sugar isn’t one of the lower glycaemic alternatives. It also has a higher fructose percentage, and overconsumption of fructose has been linked
to liver problems and weight gain.
(PER 2 TSP)CALORIES: 22, GI: 42
SPLENDASplenda has gained a reputation as the “healthiest” of the artificial sweeteners. It’s made with sucralose, which the body doesn't break down into calories for energy. However, it has been linked to cancer in some studies.
(PER SERVING)CALORIES: 0, GI: 0
MONK FRUITA round green melon that’s been grown for centuries in central Asia, monk fruit extract is about 150 times sweeter than sugar, non-glycaemic and has zero calories per serve. Industry insiders predict that it will become stevia’s fiercest rival.
(PER SERVING)CALORIES: 0, GI: 0
EQUALMany health experts would advise against using artificial sweeteners such as Equal. It may be tooth-friendly, but it has been linked to brain damage, headaches, nausea and dizziness.
PER SERVING
CALORIES: 0, GI: 0
SHORT & SWEET
SWEET'N LOW That little pink packet contains saccharin. It’s 10 times sweeter than sugar by weight. And while it may be friendlier to your waistline than regular sugar, it’s still artificial. And back in the ’70s there was a study linking saccharin with cancer in lab rats, although later studies claimed there was no evidence to support this.
(PER SERVING)CALORIES: 0, GI:0
AGAVE NECTAR Agave nectar comes from the agave cactus. Some experts question its health value due to its high fructose levels, but because agave nectar has become so popular recently, it’s being mass produced, resulting in some cases of questionable manufacturing processes that may contribute unnecessary chemicals. If you choose to use it, it is important to buy organic agave nectar.
(PER SERVING)CALORIES: 60, GI: 30
18 | EAT FIT
B U L K U P
LIFT TO BEAT DISEASEWARNING: BUILDING MUSCLE CAN SERIOUSLY IMPROVE YOUR HEALTHSH
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Steven was so entranced by his biceps, he forgot to finish his rep
� Working your muscles doesn’t just make them big and strong. Research from Edith Cowan University in Western Australia has revealed that exercising muscle makes it release hormone-like chemicals that have a major in� uence on every system of the body.
The chemicals, known as myokines,
appear to reduce the in� ammation in the body that’s thought to contribute to health problems like heart disease, type 2 diabetes and Alzheimer’s. Myokines may even help to suppress tumour growth, according to several studies.
Exercise like strength training also produces more mitochondria
– basically your cells’ power producers. The more mitochondria you have, the better you perform and the better your body can beat disease and recover from illness and injury.
So next time you grunt out that extra rep, know that you’re not just bulking up, you’re also helping to safeguard your body against disease.
EAT FIT | 19
The time is rightExactly what you should do after your workouts to get maximum gains
There are two simple principles when
it comes to building muscle: overload them frequently and feed them appropriately. It’s great to put in the work, but you won’t reap your labour’s benefits if you don’t rebuild properly.
FEEDING WINDOWSCurrent science indicates that what you eat before, during and after your workouts is extremely important. This means you need to feed your body the right nutrients in the right amounts at the right time. What you eat before prepares your body for your workout, what you eat during (if appropriate) enhances the session itself and what you take in afterwards maximises the work completed while preparing your body for the next session.The longer you wait to refuel, the less efficient the body becomes at putting these nutrients to work. Hence the window metaphor: you have an optimal window of time to take in carbs and protein after each workout.
TIME FOR MASSNutrient timing is key to building quality muscle mass. Consume quality carbs to refuel your glycogen stores in preparation for your next workout while taking in protein to help repair and rebuild your muscles. For muscle building, taking in post-workout protein is essential. The amino acids in protein are the building blocks of muscle, and true growth cannot occur without them. Examples of quality post-workout recovery meals are a protein shake with fruit or tuna on wholemeal
toast. The amount of carbs and protein you refuel with during your post-workout is dependent on a wide variety of factors, but consuming 20-40g protein within the metabolic window will reap huge rewards.
BE CONSISTENTIn life and in fitness, consistency is one of the main secrets to success. You can’t work out once in a while and expect to see real results. The same holds true when it comes to your post-workout nutrition; it’s consistency over time that will bring about major changes. Feed your muscles what they need after every workout within the metabolic window, and you will be amazed at the body you’ll achieve.
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Q U I T E T H E A P P E T I T E
Move over, Dwayne Johnson. There’s a new and very hungry
kid on the block. Eighteen-year-old US bodybuilder
Daveon Hill eats a nausea-inducing 5000 calories a day,
following a strict muscle-building diet that has helped him compete against – and beat – men twice his age.
S TA R T ’ E M YO U N G
The teenager, who gets up at 4am to train, was inspired by his bodybuilding parents and began lifting weights at 12. He entered his first comp at 15, and has already won six gold medals in the Natural Olympia
show and world championships, including first place in the
overall category competing against adults. These days he
can bench press almost 135kg.
A C O S T LY E X E R C I S E
Breakfast for Daveon is 10 egg whites and two packets
of oatmeal. This is followed by 225g steak and sweet potato before noon. Lunch is 225g
chicken with brown rice and dinner is 280g fish. His diet costs his parents more than
$800 extra a month. God only knows how much they have to
spend on toilet paper.
THE TRUTH ABOUT POST-
WORKOUT NUTRITION
Get the most out of your workouts by eating the
right foods at the right time
TEEN
WOLFER
20 | EAT FIT
B U L K U P
Old favourites never die. They just get better for you. Like this steak and chips with healthy bearnaise sauce. And before you gasp in horror at the potato, relax – it’s time we stopped being so scared of this handy tuber. A study in the Journal
of the American College of Nutrition found that “There is no evidence that potatoes, when prepared in a healthful manner, contribute to weight gain”. So welcome back, chippies! You’ve been missed.
YOU’LL NEED
• Your choice of steak cut, trimmed
• 1 potato, cut into chips
• ¼ cup low-fat mayonnaise
• ¼ cup low-fat Greek yoghurt
• 1 tbsp lemon juice• 1 tsp mustard
MAKE IT
> Preheat oven to 250˚C. Spray a baking tray with oil spray. > Put potato in a pan, cover with water. Bring to boil, reduce heat, simmer for 3 minutes. Drain. Toss in a bowl with oil spray and some salt.
> Bake chips in oven, turning once, for 15 minutes or until brown. > Cook steak to your liking, put aside to rest.> Mix mayonnaise, yoghurt, lemon juice and mustard in a bowl. Serve with steak and chips.
Old favourites never die. They just get better for you. Like this steak and chips with healthy bearnaise sauce. And before you gasp in horror at the potato, relax – it’s time we stopped being so scared of this handy tuber. A study in the
of the American College of Nutrition
MINUTEMEAL
30
FEED THEMAN MEATCOOK OUR COVER (BEER OPTIONAL, BUT HIGHLY ADVISABLE)
Bearnaise sauce
Our healthy version leaves out the butter and egg
yolks, but keeps the creamy flavour
Beef The muscle-building master is also a rich
source of B vitamins, iron and zinc, plus
other minerals
ChipsOven-baked, not fried, these are a
delicious way to get fibre and nutrients
into your meal
Also available: Clean Living & Clean Living Cookbook
with AustrAliA’s experts & personAl trAining fAvourites
Luke and Scott
Get the whole story at hachette.com.au
Keep It CLeAN
Available
from 23
December
Available
from 28
october
22 | EAT FIT
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FERMENT-AL AS ANYTHING
Kimchi
What is it: a traditional fermented Korean side dish made of vegetables with a variety of seasonings. Benefits: a study in the Journal of Medicinal Food found the benefits of kimchi include anti-cancer; anti-obesity; colorectal health promotion; probiotic properties, cholesterol reduction; antioxidative and anti-ageing properties; and brain, immunity and skin health promotion”. That’s one talented bowl of red goop.
Kombucha
What is it: a drink made with tea, sugar, bacteria and yeast.Benefits: preliminary studies have shown that kombucha can help heal stomach ulcers and boost immunity, but these studies were only done on rodents. However, fans of the tea claim that it stimulates digestion, boosts the immune system, improves liver function and sleep quality, and even clears the skin and thickens hair. Warning – there have been some cases of poisoning from home-prepared brews.
Kefir
What is it: a fermented milk drink made with kefir “grains” (a fermentation starter).Benefits: kefir is rich in probiotics, and studies have found that it may boost immunity, reduce inflammation and fight bacterial infections. A study in the Journal of the American Dietetic Association found that kefir may help people overcome lactose intolerance, while research in the British Journal of Nutrition suggests it may help reduce cholesterol levels.
FERMENTATION IS NOT JUST GREAT FOR MAKING BOOZE – FERMENTED FOODS ARE CRAZY GOOD FOR YOU
E AT S M A R T
18 KILOGRAMS OF KIMCHI
THE AVERAGE KOREAN EATS IN ONE YEAR
Fermentation is a form of food preservation that’s been used by cultures
across the globe for centuries. Bacteria feed on the natural sugars in foods, and these microorganisms “eat” the food, breaking down sugars and starches and making nutrients easier for the body to absorb. They also create compounds which acidify the environment in the gut, stimulating the growth of good bacteria. Fermented foods are also a great source of probiotics, which help populate and rebalance your gut flora.Here’s four of the best to hoe into.
I want my bibimbap
Sauerkraut
What is it: the same fermented cabbage you turned your nose up at as a kid.Benefits: apart from being a great source of good bacteria, sauerkraut is also a good source of vitamin C, making it a super scurvy-fighting food for all of you hard-bitten sailing types. A study in the Journal of Agricultural and Food Chemistry also found that sauerkraut contains compounds called isothiocyanates, which have been shown in lab studies to prevent the growth of cancer. So yeah, kind of good for you.
www.legendairy.com.au/sport
THE RECOVERY DRINK YOU NEVER KNEW YOU DRANK.It’s true. Your humble glass of milk contains electrolytes for rehydration and proteins to repair muscle.
24 | EAT FIT
G E T L E A N
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FAT-FIGHTING CARBONARAWANT A CREAMY BUT HEALTHY PASTA FEAST? CHOW DOWN ON THIS WAISTLINE-FRIENDLY VARIATION
� Blood sugar-spiking white spaghetti and calori� c double cream do not a lean man make. Luckily, this recipe contains neither, so you can enjoy a mouth-watering carbonara without worrying about your waistline. The lack of white carbs should leave you feeling a lot less bloated too, while the
cheese and pancetta provide a he� y hit of muscle-building protein.The swap: cream for natural yoghurtSaturated fat might not be bad for you in small doses, but double cream is extremely high in it. Natural yoghurt is much lower in fat and calories – plus it’s also a great source
of stress-reducing vitamin B12.The bonus: more energy, less cell damage Eggs o� er plenty of energy-boosting vitamin B2, while wholemeal spaghetti contains more manganese than white, giving you more protection against the cell damage caused by free radicals.
YOU’LL NEED
• 220g wholemeal spaghetti
• 120g smoked pancetta
• 4 egg yolks• 6 tbsp low-fat
natural yoghurt• 6 tbsp cheese,
grated • White wine vinegar • Pepper, to taste
MAKE IT
> Boil a pan of water and cook the spaghetti according to its instructions.
> While the spaghetti is cooking, slice the pancetta and fry – without any oil – until it’s crisp. Place the pancetta on some paper towels and set it aside.
> Whisk the egg yolks and yoghurt in a bowl, season with the pepper and add 4 tbsp of cheese.
> When the spaghetti is ready, drain it into a colander, leaving a little of the moisture clinging to it. Quickly return it to the saucepan and add the pancetta and the egg and yoghurt mixture.
> Stir thoroughly until all the spaghetti is covered.
> Place the pasta in a deep plate and sprinkle with the remaining cheese.
EF-APPROVED
EAT FIT | 25
VIEWCHANGE YOUR
Intermittent cheating
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T H E H Y P O T H E S I S
Turns out it’s not just watching TV that can contribute to an
expanding waistline – it’s what you watch that can make you fat. Research published in the journal
JAMA Internal Medicine found that study subjects ate more
M&Ms, cookies, carrots and grapes while watching an
excerpt from a Hollywood action film than those watching an
interview program.
T H E R E S U LT S
Study subjects ate 65 per cent more calories when watching The Island than they did when watching US talk show Charlie Rose. Researchers believe the
high frequency of visual camera cuts and variations in sound in
action flicks appears to distract viewers more, making it more
likely that they’ll eat more without thinking.
T H E TA K E - H O M E M E S S A G E
We all like to relax in front of the telly from time to time, and there’s not a damn thing wrong
with that. If you do want to spend a lazy arvo on the lounge, just
stick to celery sticks and reruns of Sunday Arts on the ABC, and
you’ll be fine. Bored, but fine.
CHEATING TO LOSECheat days aren’t just a satisfying reprieve from the monotony of a diet, they’re an essential part of its success – when you restrict calories for a few days, leptin levels begin to drop. Leptin is the satiation hormone, and it plays a part in influencing your thyroid, which regulates metabolism. When leptin levels go down, so do the levels of certain thyroid hormones – and that puts the brakes on fat loss. But while leptin falls when calories are low, it rises when calories are high – and it rises even higher if you take in a lot of calories in a short time. Periodically eating calorie-dense, carb-rich food boosts metabolism,
restoring leptin that indirectly controls it. This means that once a week you can spend an entire day gorging on whatever you want. This bumps your leptin levels back up and allows you to lose fat again, especially when followed by a fast.
THE FAST-AND- CHEAT PLANl Follow a low-carb, calorie-restricted diet for five days straight. Eat about 500 calories less than what you need to maintain your weight.
l On day 6, eat as much as you want of any food you like. If possible, make this a day when you’re training in the morning, before you begin your feast. This will help your body use more of the
incoming calories for recovery and muscle growth, and give your metabolism an extra kick.
l The next day, day 7, don’t eat at all, except for some black coffee or tea and plenty of water.
l Feast and fast days don’t need to occur on any particular day of the week. Just make sure the two days are back to back, in that order (feast then fast). When you choose to break the fast is up to you. You can end it the evening of day 7 with dinner, or wait till breakfast, lunch or even dinner the next day. When you’re ready to break the fast, go back to the lower-calorie foods on your normal diet. Experiment and see what amount of fasting feels best to you.
By combining intermittent fasting with a wild cheat day, you can eat whatever you want and still lose fat
Love action flicks? Your waistline might not be
such a big fan...
EAT LIKE A THRESHING
MACHINE ONCE A WEEK
AND LOSE WEIGHT?
26 | EAT FIT
S E X
Chef and author Candice Kumai (that's not her in the pic – sorry guys) shares her favourite sex-boosting foods
TRY A COMBO OF DARK
CHOCOLATE AND PORT-
SOAKED CHERRIES TO DOUBLE YOUR
DESSERT APPEAL
TURN HER ON 5 WAYS
1
2 3
4 5
Red wine
� Red wine can help her relax, smile and enjoy the night. Pour her a glass and pair with a cheese board. Red wine contains resveratrol and antioxidants, and has been linked to heart health and healthy ageing. Two glasses will do the trick.
Lobster
� Don't skip this total turn-on food.Lobster is full of lean protein, vitamin B12 and zinc, which is needed for male reproductive health. Lobster also contains less fat and cholesterol and fewer calories than pork, beef or prawns.
Pasta with herbs
� The Italians just have it right. One of my favourite pasta dishes? A simple linguine or capellini in a delicious white wine, herb and butter sauce – with a touch of circulatory-boosting nutmeg. (May help to improve blood flow.)
Chocolate
� An aphrodisiac, dark chocolate in particular contains a compound that releases the same endorphins triggered by sex, and increases feelings of attraction between two people, according to research published in the Journal of the American Dietetic Association.
Cherries
� Sexy to eat, and full of nutrients like beta-carotene, vitamins C and E, potassium, magnesium, iron and folate. Because of their powerful anti-inflammatory benefits, cherries are said to reduce pain and soreness following a workout... or a night in the sack.
72PERCENTAGE OF CACAO, OR ABOVE, THAT YOUR
DARK CHOCOLATE SHOULD CONTAIN FOR THE BEST
RESULTS
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HornyGoatWeed Press
It’s like BarryWhite
in a box.
Cancel dinner, turn off the phone and chuck some Barry White on, ‘cause things are about to get spicy.
With a little help from Horny Goat Weed libido supplements. They’re specially formulated with herbs and nutrients–traditionally used for their aphrodisiac qualities, to help boost you and your partner’s sex-drive, arousal, stamina and performance.
Horny Goat Weed is available for him and for her, at your local pharmacy and supermarket.
Always read the label. Use only as directed. If symptoms persist, consult your healthcare professional. *Libido boost through traditional aphrodisiacs, herbs and nutrients. CHC53164-01/14
supplements. They’re specially formulated with herbs and nutrients–traditionally used for their aphrodisiac
Always read the label. Use only as directed. If symptoms persist, consult your healthcare professional. *Libido boost through traditional aphrodisiacs, herbs and nutrients. CHC53164-01/14
MF70_Goat weed.indd 45 16/10/2014 12:16:16 PM
28 | EAT FIT
P E R F O R M
BLACK GOLDCOFFEE CAN BE THE FUEL THAT FIRES UP YOUR MUSCLE GAINS
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� For decades endurance athletes have been using co� ee to help them run, cycle and swim further, owing to its ability to increase fatty acid levels in the blood, which in turn helps to boost stamina. But new research suggests it can also improve performance in less aerobic activities such as weight training. A study at Coventry
University, UK, found that men who consumed ca� eine an hour before a li� ing session were able to complete signi� cantly more reps than those who drank a placebo. The secret? It reduces adenosine levels, which delays fatigue and lets you perform more forceful muscular contractions.
Also, a study in the British Journal Of Sports Medicine found that
footballers could dribble, head and kick a ball more accurately a� er having ca� eine, which e� ects the central nervous system and parts of the brain involved in alertness and � ne motor coordination.
A word to the wise: when buying your co� ee, keep it simple and order it black to avoid sugar and nasty trans fats.
EAT FIT | 29
WHAT?THEY ATE
The last supperProper carb-loading is an art form. Create a masterpiece with the ultimate pre-race plan
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M I C H A E L P H E L P S
At the same Olympics, Phelps was rumoured to be eating up to
4000 calories per meal, gorging on things like fried egg sandwiches,
pizza and pasta.
YO H A N B L A K E ,
Jamaican sprinter Blake, who lost out to Usain Bolt by a mere 0.12 seconds in the 100m at the 2012
Olympics, kept himself in top form by eating 16 bananas a day.
N A O K O TA K A H A S H I
The Japanese marathon runner and former Olympian is reputed
to have chowed down on 50 pieces of sushi after every training
session. Sounds fishy to us.
The dietary secrets of top Olympians – it’ll make you
wanna spew
Stocking up on carbs the day before a big race can make all the difference between a glorious finish and a total meltdown – but a mixture of slow and fast energy release is key. That’s why the plan below features plenty of healthy
carbs with every meal and snack to top up your endurance-boosting glycogen levels, including the risotto recipe provided by Michelin-starred chef and duathlon champion Alan Murchison. “Endurance athletes rely heavily on carbs, which can lead to a boring, repetitive diet,” he says. “To mix things up, I’ve used a pasta called risoni instead of rice. It’s shaped like a large grain of rice and has a soft texture that complements the mushrooms – plus it cooks in less than 10 minutes, leaving you plenty of time to train.”
DINNERChicken and mushroom risotto
You need 4 chicken breasts, diced 25g unsalted butter 1 small onion, chopped 2 cloves of garlic, crushed 500g mushrooms, sliced 350g risoni400ml chicken stock 2 tbsp olive oil 2 tbsp Greek yoghurt3 tbsp parmesan, grated 1 small bunch of fresh tarragon, finely chopped
Make it> Heat half the oil in a pan over a medium heat, add
YOUR PRE-RACE MEAL PLAN
BREAKFASTPorridge with milk and honey provides a mixture of slow and fast-release carbs and metabolism-boosting iron.
LUNCHBaked sweet potato with tuna offers high levels of carbs and heart-healthy betacarotene.
SNACKSOranges and blueberries are packed with energy-giving fructose as well as immunity-boosting antioxidants and vitamin A
the chicken. Sauté for 4-5 minutes, set to one side.
> In a separate pan, cook onion and garlic in butter for 3-4 minutes over medium heat until soft, then add mushrooms, cook for a further 5 minutes.
> In another pan, simmer risoni in 400ml of chicken stock over a medium heat for 9 minutes, then drain.
> Mix risoni and chicken with mushroom mix, heat gently over a low heat for 3-4 minutes.
> Stir in yoghurt, parmesan and tarragon, remove from the heat and serve.
Mushroomsare rich in filling
fibre and parmesanis a source of bone-
strengthening calcium
U S A I N B O LT
He might be a gold medal-winning superstar, but Bolt is no dietary
champion – while in Beijing for the 2008 Olympics he ate mountains of McNuggets a day, claiming Chinese
food didn’t agree with him.
THE KEY TO MANAGING CRAVINGS IS TO HAVE A STASH OF SNACKS THAT’LL HELP YOU BURN FAT AND BUILD MUSCLE. HERE’S WHAT TO KEEP IN YOUR DRAWERS – SO YOU CAN CONTINUE TO FIT INTO YOUR DRAWERS
CRAVING CRUSHERS
30 | EAT FIT
TRY:Chobani Greek yoghurtSatisfy that sweet tooth and get a protein hit while you’re at it – each 170g tub contains around 14g protein. Plus it contains five types of live and active cultures, including three strains of probiotics.chobani.com.au
TRY:Aussie Bodies ProteinFX LO CARBThese’ll sort you out. Picture a soft, protein-infused fudge centre coated in real no-added-sugar chocolate. A little under 20g protein and only around 4g carbs. Buy a box and hide ’em in your desk drawer so your workmates don’t steal them. aussiebodies.com.au
TRY:Piranha Chia CrispsOne serve is only around 120 calories, and each 150g pack contains 150 per cent of your omega-3 ALA RDI. No artificial colours or flavours, no preservativespiranhacorp.com.au
TRY:Quest BarsHigh in protein (20g) and low in carbs and fat, these little beauties – which come in a whole bunch of flavours, from banana nut muffin to lemon cream pie – will satisfy the sweetest tooth. nutritionsystems.com.au
TRY:Body Science HydroxyballsSmash your chocky cravings with these. A 70g bag contains 25g protein and only 3.5g carbs. But more importantly, they’ll stop you from climbing the walls with your cocoa-fulled lust. bodyscience.com.au
TRY:Piranha Chicca ChipsLow in fat and calories, these are cooked in premium high oleic sunflower oil. No artificial flavours or colours and no preservatives, with a big crunch factor. Gluten-free, too. piranhacorp.com.au
YOU’RE CRAVING: sweetsWHY: your brain is begging for sugar, either to release endorphins or raise blood sugar levels.But another possible culprit might surprise you. “Caffeinated beverages can increase blood sugar levels, and when those levels come back down you can experience cravings for sweets,” says nutritionist Dr Frank Bottone.
YOU’RE CRAVING: chocolateWHY: a hunger for chocolate is most likely a hunger for sugar. “The cocoa in chocolate also contains low levels of caffeine,” Dr Bottone says, “about 5–25 milligrams, or as much as in ‘caffeine-free’ coffee – which may contribute to cravings.” Yep, the office really is a dietary minefield: even the decaf coffee is a lie!
YOU’RE CRAVING: chipsWHY: your body needs salt; sodium works with potassium to keep cells functioning optimally – but too much will screw up that balance. “Getting enough salt in the diet is not a problem for most of us,” Dr Bottone says. “But this was not always the case, which may explain why our bodies have a mechanism in place to crave it.”
S N A C K
S M A R T
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Dried fruit might seem like a healthy
option, but it’s almost 50 per
cent sugar
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STRENGTH COACH DAN TRINK ON WATERY QUERIES
R E C O V E R Y
HYDRATEMATE
32 | EAT FIT
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� What's the recommended amount of water for training? "Recommendations of water intake for endurance and strength athletes depend upon individual metabolism, sweat rate, climate and level of exertion. A good blanket recommendation for both is to drink 200 to 300ml every 10-20 minutes."
� Are there instances when you should be consuming more water? Eg, with supplements?"Obviously, the longer you're training, the more water you should drink. Also competing in extreme temps or altitudes drives up your body's need for hydration. Since creatine works by drawing more water into muscle cells, you should add extra water while supplementing with it, especially if you're going through a loading phase."
� How does hydration e� ect muscle growth and recovery? “Hydration e� ects both in a big way. As 75 per cent of muscle tissue is water it's not hard to see how critical proper hydration is. Also, a small amount of dehydration a� ects performance. And if you're not performing up to your max potential, you certainly aren't growing to your max potential. Water is used for countless metabolic processes, many of which e� ect recovery. From muscle repair, to protein synthesis to nutrient absorption, water and hydration levels play a huge role. To put it simply, you cannot recovery properly without adequate hydration."
A human can sweat a maximum of 2-4 litres of
water per hour
EAT FIT | 33
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T H E H O W
Acai also contains both fat-soluble antioxidants (vitamin E) and water-soluble antioxidants
(polyphenols) that work synergistically together to o� er optimal antioxidant protection.
And as they’re naturally occurring antioxidants (acai is a fruit as
opposed to synthetically created antioxidants in the lab), they’re
fully absorbed by the body.
Recover like a champ Don’t let your hard work go to waste with poor post-workout nutrition – here’s what to eat and why
T H E W H Y
Ten times higher in natural antioxidants than blueberries (and three times higher than goji berries) acai is great for
promoting recovery after exercise. You can get it in berry,
juice or powder form.
After an intense resistance
training workout, your body needs to be properly replenished for optimal recovery. Consuming a source of fast-acting protein like whey shortly after exercise can increase strength and support muscle growth. Combine that with some rapidly-absorbed, high-glycaemic carbs and you have yourself the ideal post workout meal. The protein will help repair your muscles, while the carbohydrates will replenish glycogen stores.
THE RIGHT MIXA study published in Medicine & Science in Sports & Exercise found that consuming a combination of protein and carbohydrates after a workout not only increased strength in subjects, but also improved their body composition. Whether your goal is to lose fat or gain muscle, after weight training workouts, consume this combo to see results.
FAT CHANCEWhile protein and simple carbs are perfect after a workout, one macronutrient that is important to avoid at that time is dietary fat. When consumed directly after a workout, fat can slow absorption of other nutrients at a time when your body needs them the most. At any other time of the day, unsaturated fat is a necessary component of a healthy diet. Just make sure to steer clear of it after a workout.
DON’T SKIP ITAnother pitfall to avoid is to skip your post-workout meal. If you don’t consume anything after a workout, your body will enter a catabolic state. This means it will be using muscle tissue for energy instead of carbohydrates or fat. And remember, sleep is when you recover and grow – make the most of your shut-eye with this smoothie from nutritional therapist Vicki Edgson.
Dates
High in tryptophan, an amino acid that helps your body to
produce the soothing hormone
serotonin.
Walnuts
A source of calcium, which
relaxes your mind and prepares it
for sleep.
Bananas
Contain vitamin B6, which helps to regulate mood,
calm your mind and relieve stress.
SLEEPY SMOOTHIE
• 1-2 bananas• 2 dates, pitted• 4 walnuts• 500ml almond milk• 50g buckwheat • 1 scoop of casein
T H E W H AT
Acai is grown in Brazil and has some incredible health benefits
due to its rich nutritional profile – it’s high in antioxidants
and essential fatty acids. It’s been praised for its skin and
overall health benefits, but it’s also a fantastic post-workout
supplement.
Go into any vitamin store and the number of pre- and post-
workout supplements available is overwhelming.
You might go straight for the protein powder and vitamin packs, but could be missing
out on a truly e� ective supplement: acai
THATTAKE
38GRAMS OF PROTEIN IN
THIS ONE POWER-PACKED NIGHTTIME DRINK
34 | EAT FIT
H E A L T H
DIY GROOMING
DA
NN
Y B
IRD
Save yourself some cash – everything you need to look great is in your kitchen
AFTER SUN CUCUMBER
“Blend chilled cucumber with a bit of water and apply to your face to soothe sunburn,” says make-up artist Laura Tucker. “Slices chilled in the fridge will also settle puffy eyes.”
COOLING EYE GELHAEMORRHOID CREAM
“A firm favourite of make-up artists. This is still used backstage at Fashion Week to reduce dark bags under the eyes.”
FACE CLEANSER HEMP OIL
“The most effective way of removing dirt and grease on your skin. Massage on and remove using warm water and a hot wash cloth.”
HAIR FIX TOMATO SAUCE
“Chlorine can make bleached hair look green. If you go all The Joker after a swim, apply tomato sauce and leave on until you have to face people.”
FACE MASK YOGURT
“Apply some full-fat live bio yoghurt to dry skin as a mask. Leave for 15 minutes and rinse off. It’s anti-inflammatory, so it helps clear spots and stressed skin.”
LIP SALVE TOOTHBRUSH
“If you’ve got dry lips, just grab an old toothbrush and rub it over them to buff away flaky skin. A rough-textured towel also works well.”
EXFOLIATOR SUGAR
“Granulated sugar in your face wash livens up your complexion by removing dead skin cells. Especially good after a heavy night.”
MOISTURISER COCONUT OIL
“Warm some in your hands and massage it into your stubble. The oil will combat dry skin and help tame unruly hair at the same time.”
SKIN EXFOLIATOR OATS & HONEY
“You can use sugar (see below far left) but oats aren’t as coarse. They’ll gently buff away dead skin cells. Mix with honey and rub on.”
SKIN CLEANSERNAPPY RASH CREAM
“It’s not just for babies’ bums! Apply the nappy rash cream directly to spots at night. It helps to dry them up quickly. Ideal for new dads.”
100% Organic Coconut Oil.Nothing else.Melrose Unrefined Organic Coconut Oil is made from virgin cold pressed coconuts, which maximises the nutritional benefits and properties. Coconut oil does not contain any cholesterol and is quickly metabolised into energy. Melrose Unrefined Organic Coconut Oil retains the natural aroma and flavour of coconut. Perfect for use in cooking, Melrose Coconut Oil is not altered by heat.
Coconut oil can also be massaged into the skin for external applications.
Visit our website for more information at www.melrosehealth.com.au
36 | EAT FIT
S U P P S
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TAKE IT YOUR WAYNutrition researcher Dr Spencer Nadolsky knows the perfect powders and pills to pop
Protein
Whey protein has been proven to help with athletic performance, muscle building and fat loss. The best natural sources are the whey and casein proteins in milk, which have more branched-chain amino acids than vegan sources. The key amino acid you want in your shake is leucine – it’s the most important one for protein synthesis. Some brands will bulk out their powders with other amino acids to keep them cheaper but they aren’t as effective for building muscle, so check the label to see if leucine is the main amino acid used.
Creatine
Pure creatine monohydrate is the most studied and the most beneficial supplement for building strength. It gives you the capacity to get through a few more reps in a workout, boosts your power output and increases water retention in your muscles, called cellular swelling, which can help with muscle growth.
Vitamin D
As with most vitamins, if you’re getting enough vitamin D – from your diet and exposure to sunlight – you don’t need supplementation. It’s worth checking your levels with your doctor. If your levels are low, so is your testosterone. Supps will help this, with the knock-on effect of boosting training performance.
Vitamin K2
Vitamin K1 is what you get from green, leafy veg, but K2 comes from animal sources, especially liver. It can improve bone strength and decrease calcium build-up in your blood vessels. Supplementation will help, especially for vegetarians who miss out on these nutrients from animal foods.
Beta-alanine
This naturally occurring beta amino acid can help with endurance and possibly building muscle, but it’s not as well studied as creatine. It helps you buffer lactic acid to resist fatigue and get through a few more reps.
Berberine
This is one of the most potent supplements there is. It’s a pharmaceutical drug used to treat diabetes because it improves insulin sensitivity. If you have blood sugar issues and put on fat easily, check with your doc to find out if you could benefit from taking it.
Magnesium
If you have plenty of seeds, nuts, leafy green veg, dark choc and co� ee in your diet you should be getting enough, but if you’re defi cient it can a� ect energy, bone strength, the nervous system and blood sugar. Magnesium supplements have been shown to help with recovery and muscle contraction and have a positive infl uence on blood pressure.
ANY WHICH WHEYNot all powders are created equal. Pick one that matches your goals
FOR MUSCLEGLUTAMINE
This amino acid plays an important role in muscle tissue repair. Take it after training to boost recovery.
FOR FAT LOSSCARNITINE
This naturally produced compound aids the breakdown of fatty acids. Put it in your shake to help you shed your gut.
FOR RECOVERYISOLATE
A powder containing more than 90 per cent pure protein, whereas concentrate usually clocks up 75-80 per cent.
4MILLIONS OF AUSSIES WHO ARE VITAMIN D DEFICIENT
SOURCE: ABS
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Protein
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R E A D I T
ADAM’S BIG POTBy Adam LiawHachette Australia, $19.99
You know what they say – big pot, big... stove. This is former MasterChef winner Adam Liaw’s third cookbook, and it’s a corker. These Asian-inspired recipes are healthy and easy to make, and the photos in this book will have you wanting to make every one of them. Just be sure to head to your local Asian supermarket first, to stock up on the basics – soy sauce, sake, mirin, miso, that sort of thing. Plus you’ll need lots of ground spices and fresh herbs – a healthy way to add loads of flavour without mountains of MSG. Good for big families down to single blokes, Adam’s Big Pot gets a big yes from us. Oh, and if you’re worried that your pot isn’t big enough, don’t stress – it’s not size that matters, it’s how you use it.
CANTINABy Paul Wilson
Hardie Grant, $49.95
There’s something about the thought of Mexican food which always gets the mouth watering. The bright colours, the bold flavours, the spice that can take your breath away. It’s enough to make you want a tequila shot with your morning huevos rancheros. This book has all the classics, with traditional recipes for everything from sauces and tortilla dough to vibrant breakfasts, awesome street food and spicy soups, seafood, meats and moles. There’s so much more to Mexican food than tacos and chilli con carne, and this book is a great introduction to a cuisine that feeds all the senses. Crack out the giant sombreros and brush off the poncho, amigos – it’s fiesta time.
BEEF CLUBBy Olivier BonHardie Grant, $45
Love beef? Join The Beef Club. You’ll get one hundred fully-illustrated recipes for steaks, burgers, tartares, meatballs, kebabs, grills, marrowbones and more – including experimental cocktails (Pirate’s Blood, anyone? Aaaarrrh, me hearties), salads, sides and desserts. There’s also info on the different beef cuts and how to prep and cook them. While it’s very meaty, The Beef Club is also a bit more upmarket, with French and British influences, so it’s probably not really suited to beefy beginners. But if you’re confident in the kitchen and great around a grill, you’ll find this book to be right up your alley. There’s some nice pictures of cows, too. If you like that sort of thing.
JAMIE’S COMFORT FOODBy Jamie OliverPenguin, $55
You can’t get rid of him. Mr Lovely Jubbly is back, with a cookbook that’s all about something very dear to our hearts – comfort food. It’s got recipes for all the classic favourites – a lot of it “sometimes” foods, which means this isn’t a book for everyday cooking. No, this is more a special occasion kinda thing. Birthdays, family get-togethers, celebratory meals for when the family get together finally ends and they all go home. Our personal favourite is the aptly named Insanity Burger. It’s so frigging delicious it truly is insane – the picture alone is almost enough to drive you mad with longing. Easy, well-tested recipes with lots of hints and tips. He may be annoyingly ubiquitous, but Jamie Oliver sure knows his tucker.
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PALEO GRILLINGBy Tony Federico and James PhelanFair Winds Press , $29.99
There are almost as many paleo cookbooks out there as there are people on the diet, but we like this one for two reasons: one, it’s written by both a health and fitness specialist and a chef, so it’s got the right mix of food smarts and foodie finesse. Two, it’s all about playing with fire, which is fun. While it’s mostly recipes – with a good mix of meals ranging from the fancy to the fuss-free – there’s also some helpful information on how to grill like a champion, what gear you need and what the modern caveman should have in his kitchen cupboard.
Turkey Minute Steaks
Turkey San Choy Bow
Turkey Bolognese
Moroccan Turkey Filos
Turkey Fillet Steak
Turkey Wontons
Stuff ed Turkey Tomatoes
Turkey Open Fillet Steak Sandwich
Turkey Curry Meatballs
A healthier way every day.New Steggles Turkey Shortcuts.
From tasty fi llets to the fi nest roasts or mince for bolognese and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. www.steggles.com.auAvailable from
We’re Stegglers for quality
Turkey Minute Steaks
Turkey San Choy Bow
Turkey Bolognese
Moroccan Turkey Filos
Turkey Fillet Steak
Turkey Wontons
Stuff ed Turkey Tomatoes
Turkey Open Fillet Steak Sandwich
Turkey Curry Meatballs
A healthier way every day.New Steggles Turkey Shortcuts.
From tasty fi llets to the fi nest roasts or mince for bolognese and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. www.steggles.com.auAvailable from
We’re Stegglers for quality
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SPECIALDELIVERY
You’re so damn busy these days; it can be hard to eat right. Wouldn’t it be nice if someone else could do all the work for you? Enter meal delivery
services – a growing industry born out of the needs of a time-poor world. TH E E AT F IT
R E V I E W
E AT F I T
T O O E A SY
42 | EAT FIT
DON’T LOOK SO WORRIED,
MIFFY. THERE’LL
ALWAYS BE A TIME FOR
PIZZA
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EAT FIT | 43
Eat Fit Food
WHAT: you can order individual meals, or choose from a range of five, 10 or 20 day programs in standard or large (including Cleanse, Detox, Overhaul, X-Celerator and Healthy Eating), with breakfast, lunch and dinner options, as well as healthy snacks. Meals are delivered each day in a special cooler bag, so they’re super fresh. Available in Melbourne, Brisbane and Sydney.BEST FOR: any time-poor person looking to eat healthy, quality food. A caveat: this is one of the pricier options.OUR TESTER SAYS: “It was how I’d like to eat if I had the time to prepare proper lunchtime meals every day: fewer carbs, more protein and no bread or noodles.” Ashley, 46eatfitfood.com.au
Muscle Meals Direct
WHAT: choose between 12, 18 or 24 meals per week, in standard or “lite” sizes. There are also “for her” options. The plans are quite flexible – you can swap proteins in each meal, choose your veg and snacks, and go for sauce or no sauce. Home delivery is available in some areas, and there are also designated pick- up points where you can collect your meals. Available in selected areas across Australia. BEST FOR: health-conscious couples with busy schedules.OUR TESTER SAYS: “Taking the measurements and cooking out of the equation was a big time-saver and incredibly convenient.” Dave, 46.musclemealsdirect.com.au
Lite ‘n Easy
WHAT: probably the best-known of the bunch, Lite n’ Easy is a flexible meal delivery service that offers healthy meal plans which can be adapted to your needs. There’s even a special app on the website that helps you work out exactly the right plan for you. You can choose a full meal plan, dinners only or other options, such as “mini-meals”, soups and desserts. Available everywhere except Tasmania and the Northern Territory.BEST FOR: singles or couples looking to lose weight. Oh, and Toadie from Neighbours. OUR TESTER SAYS: “Lots of variety – you could be on this program for months and not tire of it. The food is delicious.” Julian, 32liteneasy.com.au
Dietlicious
WHAT: this plan offers a variety of plans, including “cleanses” and men’s nutrition. You can even order a romantic dinner for two. The food is a bit more “gourmet” than other services, which means the prices are higher, but you’ll be happy with what you get. Available in Sydney, Melbourne, Brisbane, Canberra and surrounds.BEST FOR: time-poor people who want to lose weight but like their food a bit more fancy.OUR TESTER SAYS: “I enjoyed the food, and wasn’t hungry between meals. I liked the variety, and reckon it could be good as part of a long-term weight-loss program.” Simon, 27dietlicious.com.au
My Muscle Chef
WHAT: Pre-prepped, frozen meals designed for people wanting to build muscle and/or lose fat. You can choose from a set menu of three or four meals for five six or seven days, opting for carbs at all meals, half meals or no meals. There’s also a custom menu. Meals come in large, medium and small sizes. Only available in Greater Sydney, NSW Central Coast, NSW South Coast and ACT regions.BEST FOR: single blokes who want to focus on building muscle rather than faffing about in the kitchen.OUR TESTER SAYS: “It was convenient to not have to cook or shop, and I lost weight.” Tony, 35mymusclechef.com EF
Hello Fresh
WHAT: you get a box of fresh ingredients delivered to your door each week, along with healthy recipes. You then cook the food. You can order three or five meals per week for two to six people. Recipes change each week, and everything is provided, even herbs and spices. Delivery is available in most suburbs in Brisbane, Sydney, Canberra and Melbourne.BEST FOR: couples or singles who love to cook but would like to save time on shopping. OUR TESTER SAYS: “It was so nice not to have to worry about what I was going to eat for dinner or when I was going to get time to shop. Plus, you can adapt the recipe to your own tastes.” Alex, 40hellofresh.com.au
Less time cooking, more
time living
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The gloves are o� : paleo advocate Pete Evans takes on the big dietary guns
I N T E R V I E W
WHICH WAY?
the Paleo Diet. “The ADGs are similar to evidence-based guidelines around the world, across a range of cultures and food systems – but our guidelines are specific to issues and concerns within the Australian population.”
Similarly, the Heart Foundation has come out against the paleo diet, urging people “not to go on any fad diet that eliminates any particular food group”.
The Heart Foundation’s concerns surround the fact that the paleo diet, “in general, appears to encourage people to avoid carbohydrates and dairy and eat large amounts of meat and saturated fats”.
“The key to achieving and maintaining a healthy weight is to enjoy a variety of foods and be physically active every day,” says Heart Foundation’s National CEO Mary Barry. “We encourage all Australians to stay healthy by eating a wide variety of foods from all food groups.”
Evans disagrees that the paleo diet endorses eating lots of red meat: “In fact, it’s the exact opposite,” he says. “It’s about discovering a wide range of nutrient-dense food sources and consuming them in an intelligent way to achieve optimal health and wellbeing. In short, it’s all about moderation and balance. So yes, I eat grass-fed, free-range red meat but at the same time I also consume seafood, wild game and pasture-raised chicken in moderation.”
Pete Evans has made headlines
for slamming leading health organisations and activating his almonds, but the chef, author and TV star is not going to let a little controversy stop him from promoting the lifestyle that he loves.
“I discovered my paleo way over three years ago,” he says.
“It’s about applying principles from the best nutritional research from the Paleolithic period with our knowledge of what foods drive optimal physical and emotional health. It also factors in challenges our ancestors would never have faced, such as the invention of agriculture, the change in the grain
strains and the creation of trans-fats and highly heated polyunsaturated oils. All these things impact gravely on our health.”
Evans made waves on social media and the internet recently when he denounced the National Heart Foundation of Australia and the Dietitians Association of Australia (DAA),
“IT'S ABOUT DISCOVERING A WIDE RANGE OF NUTRIENT-DENSE
FOODS AND CONSUMING THEM IN AN INTELLIGENT WAY”
who both criticise the paleo diet. After a dietitian posted “Pete Evans is a f***wit” in response to a post on his Facebook page that questioned the validity of the Heart Foundations “tick” program, Evans responded with a fiery 2100-word response.
“You all have ignited a spark that has been inside me, which is now a raging fire in my belly,” he posted, going on to question why the DAA and the Heart Foundation support foods that are unhealthy and why they fail to stand up to big business.
“Also my sights are set on the DAA and their continual backing of the ‘healthy eating guide’ which may be the biggest con that has ever been put on a population which influences schools, childcare centres, hospitals, aged care homes,” Evans raged.
THE OTHER SIDEBoth the Heart Foundation and the DAA have made public statements against the paleo diet and about the criticism that has been levelled at them, addressing concerns about diets that don't follow the Commonwealth Department of Health’s Australian Dietary Guidelines (ADGs).
“Independent experts in nutrition, working with the National Health and Medical Research Council, reviewed more than 55,000 studies in developing the latest ADGs, which were released in 2013,” reads the DAA Position Statement: Response to criticism by advocates of continued on page 48
EAT FIT | 45 EAT FIT | 45
PETE EVANS’ WARM BROCCOLI STALK & ZUCCHINI SALAD
INGREDIENTS
4 thick broccoli stalks 1 large carrot, peeled2 red long chillis, deseeded and thinly sliced into matchsticks 2 spring onions, thinly sliced 120g snow peas, tailed and sliced into sticks2 large zucchini2 tbsp coconut oil2 garlic cloves, minced½ tsp fresh ginger, finely grated 2 tbsp tamari soy sauce3 tbsp chicken stock 1 tbsp Sriracha chilli sauce (optional) 2 tsp sesame oil1 tbsp lime juice Toasted sesame seeds and lime wedges, to serve
MAKE IT
1) Prepare the broccoli stalks by cutting off the florets, then trim and discard any leaves or woody layers. Using a vegetable peeler, shave the broccoli stems, carrots and zucchini lengthwise, or finely slice with a sharp knife. Cut each slice again lengthwise into thin, noodle-like strips.
2) Heat a wok over high heat. Add the coconut oil, garlic and ginger and fry for 20 seconds or until just starting to brown. Add the broccoli, zucchini, snow peas, chilli, spring onions and carrot. Toss well and cook for 2 minutes. Add the tamari, chicken stock (or water), Sriracha chilli sauce (if using), and sesame oil, then toss well and continue to cook for a further 2 minutes.
3) Season with salt and freshly cracked pepper, squeeze fresh lime juice through the salad just before serving, then toss again and sprinkle with toasted sesame seeds. Serve with lime wedges on the side.
Serves: 4
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PETE EVANS’ CHOPPED CHICKEN SALAD WITH BACON & SHERRY VINAIGRETTE
INGREDIENTS
1 sprig dill 1 sprig parsley 2 strands chives, snipped into 5cm batons1 sprig chervil 60g pine nuts, toasted½ avocado, sliced 2 hard boiled eggs, halved300g roasted chicken leg meat, shredded1 cucumber, 1 stick celery and 1 carrot, cut into 5cm lengths, julienned 1 handful watercress leaves 5 Brussels sprouts, sliced 80g cultured sauerkraut ( from health food shops), to serve
BACON & SHERRY VINAIGRETTE
½ French shallot, chopped 1 tablespoon coconut oil 80g bacon, finely diced 3 tbsp sherry or apple cider vinegar 1 tsp fermented mustard (or Dijon) 1 tsp chopped chives100ml extra virgin olive oil
MAKE IT
1) Combine parsley leaves, dill, chives and chervil in a small bowl and mix. Set aside. Arrange pine nuts in a straight line on a serving board or platter. Arrange avocado slices in a straight line, followed by a row of mixed herbs. Follow with eggs, chicken, cucumber, celery, carrots, watercress and shaved Brussels spouts.
2) To make vinaigrette, gently cook shallots with a little coconut oil in a small pan over low heat until soft. Remove onions from pan, wipe dry with a paper towel. Return pan to medium heat. Add a little more oil and fry bacon, stirring occasionally, until crispy. Add vinegar and shallots and set aside to cool. Transfer to a bowl, whisk in mustard, chives and olive oil; season with sea salt and pepper. Transfer dressing to a bowl, place on serving board with the salad.
31) Top salad with dressing moments before serving; serve with a bowl of cultured sauerkraut on the side.
Serves: 4
48 | EAT FIT
AGAINST THE GRAINSince switching to a diet of 100 per cent grass-fed meat and organ meats, pasture-raised poultry and game, wild-caught seafood, nuts, seeds, some seasonal fruits and lots of brain-powering leafy greens, Evans claims he immediately noticed a huge increase in his energy levels, his stamina, his ability to focus and even his self-confidence.
Evans avoids grains, legumes, conventional dairy products, non-organic produce, genetically modified and processed foods.
“Our bodies do not need carbohydrates to survive,” he says. “We don’t need grains because the gluten within them breaks down to glucose and sets our bodies up for a tough ride of blood sugar highs and lows and with those crashes come the cravings for grain-heavy foods.”
Evans says that our reaction to the grains in these foods can cause issues from bloating through to migraines, brain fogginess and emotional disorders, including anxiety and depression.
“New scientific research is at the forefront of uncovering the vast adverse health effects of grain consumption, especially in regards to ageing and the onset of Alzheimer’s disease and other memory-related disorders,” he says. “It’s all to do with the fact that we are consuming grain strains that are far and away manipulated
from the grain strains people were eating when agriculture and farming practices first began almost 12,000 years ago.”
This is one of the key bones of contention between Evans and the Heart Foundation: “Demonising carbohydrates or grains is not helpful, as many foods with carbohydrates are a good source of energy, while providing essential nutrients and fibre,” says Barry. “Advice such as ‘avoid all grains or all dairy’ only ensures people will miss out on vital nutrients, and adds confusion to an already noisy world filled with fad diets and empty promises of rapid weight loss.”
BOTH SIDES OF THE COINEvans says that the biggest misconception about the paleo diet is that it’s a “diet”. “Paleo is a way of life and a balanced approach to returning to eating the most natural foods available that come straight from the source,” he says. “In short, scientific research shows that by consuming what our ancestors ate and modern-day hunter-gatherer tribes continue to consume today, we can take back control of our health and live a life of optimal wellness. Research has shown these societies don’t tend to suffer from the modern chronic diseases that plague the developed world.”
In its public statement, the DAA acknowledges that there are some good aspects of the paleo diet. “Like those who
“BY CONSUMING WHAT OUR ANCESTORS ATE, WE CAN
TAKE BACK CONTROL OF OUR HEALTH AND LIVE A LIFE OF
OPTIMAL WELLNESS”
advocate the ‘paleo way’, we support an approach to eating that focuses on nutritious, whole foods, and empowering people to take control of their health.”
However, “DAA is disappointed that our association and our members are being attacked by vocal advocates of the paleo diet. Our members work hard to make a real difference in people’s lives by helping and supporting them to eat better food and be healthier, and working on policy and product development to improve the food supply.”
The DAA points out that Accredited
Practising Dietitians (APDs) have years of university study behind them. “In support of this, the APD credential is the only nutrition credential recognised by the Australian Government. As APDs, we base our decisions and advice on scientific fact. That means that in a world where ‘diets’ have become ‘trendy’ and may come and go, our advice is solid and dependable.”
HE'S A BUSY MAN
Evans is launching The Paleo Way online program and TV show, plus a new book – Family Food. Head to peteevans.com.au and thepaleoway.com for more info and to sign up.
But nothing is going to deter Evans from his paleo way.
“Physically, I’m 40 years old and in the best shape of my life,” he says. “I get outside in the sunshine and surf almost every day and I approach challenges with a far healthier, more positive attitude.
“In short, I’m able to be smarter, faster, fitter and stronger and I put that all down to my diet and the way I choose to live my life.” EF
50 | EAT FIT
Get briefed on the best tactics for choosing and using the most essential
piece of kitchen gear: the blender
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{ By CHRIS CANDER }
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52 | EAT FIT
BLENDER BOOT CAMPTHIS IS MY BLENDER, THERE ARE MANY LIKE IT…� Handheld “stick,” blenders are good for puréeing or blending small batches right in a bowl. However, if you want to be ready for anything, a stand-alone jug blender — ideal for blending smoothies, sauces, dips, batters and more — is the way to go. Lower-end blenders can cost as little as $25, while the luxe models go for as much as $600 and beyond. Features and functions aside, you need to consider motor strength. More wattage behind the blades increases their contact with food and yields the best results. Before you pull the trigger, make sure the blender you’re considering is, in fact, a blender. While there’s some overlap between blenders and food processors, the latter’s main function is to chop, shred, grate and slice, not blend.
FAMOUS LAST WORDS� Use your blender for making smoothies, soups, sauces, dips and cocktails. Keep glow sticks, Rubik’s Cubes and iPhones out. Want to see if your non-edibles will crush? (The answer is yes.) Blendtec founder Tom Dickson hosts a Will It Blend? video series to answer the eponymous question. Send him your suggestions at willitblend.com.
CHOP IT� For the best results, cut dense ingredients such as fruit and vegetables into small cubes before tossing them into the jug. When in doubt, put solids in � rst, then liquids. Let hot items cool before blending and be sure to add enough of whatever liquid (water, milk, stock, etc) you’re using. A mixture that’s too dry will move up and away from the base and stick to the sides of the jug — not hazardous, but not very e� ective either. You can throw in additional ingredients while blending, but just make sure the total volume stays at or below the maximum � ll line.
It crushes, pulses and pulverises
Features and functions aside, you need to consider
sauces, dips and cocktails. Keep glow sticks, Rubik’s
CHECK YOUR PULSE� Most blenders have continuous and pulse – or intermittent, – modes. Use pulse or lower speeds for dense ingredients, then gradually increase the speed once the mixture is able to circulate within the jug. Not blending evenly or completely? You may need to reduce your speed or, if that doesn’t work, remove part of your mix and process it in smaller batches. To protect your motor over the long haul, don’t blend a heavy mixture for more than 10 seconds or mix anything for longer than one minute at a time.
KEEP IT CLEAN� Remove the jug from the base immediately a� er use to rinse it out. (The sooner you do this, the easier it will be to clean.) To make sure nothing is stuck to the blades, � ll the jug about a third of the way with warm, soapy water and run on low speed for � ve to 10 seconds. For stubborn odours or stains, soak the jug for � ve minutes. Lids can be cleaned with a brush or cloth, or washed in the top rack of the dishwasher. And, while it seems obvious, we’ll say it anyway: unplug your blender before you try to clean the base. Wipe it down with a so� , damp cloth and dry completely before storing.
DOCTOR!� Use your blender on a clean, level surface and not too close to the edge of the bench or table. Remember, this is a tool with sharp blades. Keep spatulas, spoons, � ngers and genitals out, unless the blender is turned o� and unplugged. Always blend with the lid on (obviously), and don’t run the motor without food or liquid in the jug. Also, because some loads can cause the base to vibrate and move, never leave a blender running unattended.
It sounds like something that belongs on a battlefield. Behold: the blender. Not a gadget but a tool, and the most masculine one in the kitchen at that. It’s the heavy artillery in your nutritional arsenal — a weapon of mass production. Put to proper use, this blade-wielding mercenary can be your greatest ally in health, whether your mission is attaining peak fitness or winning the Battle of the Bulge. And, since it can whip up everything from hangover-curing smoothies and muscle-building shakes to date-defining guacamole and party-starting cocktails, there’s no better time than now to pick up this essential piece of gear. Of course, a little basic training is in order first: on the pages that follow, we arm you with everything you need to know to get started, plus the recipes you’ll want to have at the ready throughout the season and beyond.
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Straight crush
ustin Martin, co-owner of the US-based Fuel Kitchen & Health Bar, developed
the blender-friendly smoothie and cocktail recipes you’ll find over the page exclusively for EF.
Fuel’s mission is to teach everyone from elite athletes to soccer mums to eat lean, healthy and great-tasting foods, and the recipes here are exemplars of that philosophy.
“I’m always looking for the right combinations of ease, nutrition and taste,” Martin says. “Smoothies and other blended foods are simple to make. And with fresh, healthful ingredients, they become nutrient-dense meals.”
SAUCY SIDEKICKS“I love making dips and sauces in the blender,” says Mike Snyder, author of Rawesomely Vegan! “They’re so easy — and making them at home not only saves you money but also lets you avoid the preservatives that go into the store-bought versions.” Try these with wholemeal pita bread chips.
2GUACAMOLE GUACAMOLE PICANTEPICANTE• 2 avocados, diced2 avocados, diced• Juice of 2 freshJuice of 2 fresh limes limes• 1 tsp sea salt• 2 pinches
black pepper• 1 fresh tomato, diced• ½ cup fresh
coriander leaves, chopped
• ¼ habañero pepper (seeds removed), finely diced
3SUNFLOWER HUMMUS• 1 cup chickpeas • • 2 tbsp extra virgin 2 tbsp extra virgin olive oilolive oil
• 1 tbsp sunflower-1 tbsp sunflower-seed butter (from seed butter (from organic food shops)organic food shops)
• 1 tbsp lime juicejuice
• 1tsp sea salt
1SPINACH-CORIANDER CORIANDER SALSA• 2 cups Greek 2 cups Greek yoghurt yoghurt
• 1 jalapeño (seeds 1 jalapeño (seeds 1 jalapeño (seeds removed), choppedremoved), choppedremoved), chopped
• ½ cup coriander ½ cup coriander leaves
• 2 cups spinach, lightly steamed
• 1 tsp sea salt• 1 tbsp extra virgin olive oil
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54 | EAT FIT
6SUPER SKIN SAVER• 1 cup cucumber, diced
• 1 cup pineapple chunks
• 1 medium green apple, diced
Cucumber is a good source of the trace source of the trace mineral silica, mineral silica, which is essential which is essential for supporting for supporting the health of the health of your body’s connective tissue.
5HANGOVER HANGOVER ERASERERASER• • 1 cup pineapple 1 cup pineapple chunks
• ½ cup papaya• 1 cup coconut water• 1 tsp stevia • ½ cup crushed ice
“Coconut water has electrolytes that let you rehydrate after a night out, and the enzymes in papaya help with recovery,” Martin says.
4ULTIMATE ULTIMATE ANTIOXIDISER ANTIOXIDISER • 1 cup kale1 cup kale• ½ cup spinach½ cup spinach• ⅓ cup beets, diced⅓ cup beets, diced• ⅓ cup blackberries⅓ cup blackberries• 1 tbsp flaxseeds1 tbsp flaxseeds• 1 cup water1 cup water• ½ cup crushed ice½ cup crushed ice
Organic materials Organic materials –including the cellsincluding the cells in your body –break down in the presence of oxygen. “Antioxidants help slow down that process,” Snyder says.
7ENERGY BOOSTER• 1 medium orange, diced
• 1 cup pineapple, 1 cup pineapple, diced
• 1 cup strawberries1 cup strawberries• 1 medium banana, dicedbanana, diced
• 1 cup almond milk1 cup almond milk• 1 cup crushed ice1 cup crushed ice
“Almond milk has “Almond milk has a nice blend of a nice blend of macronutrients,” says Martin. And the carbs in the fruit will jolt you into motion.
8POST-GYM RECHARGER RECHARGER • 1 scoop vanilla-1 scoop vanilla-flavoured whey flavoured whey protein
• 1 cup fresh spinach1 cup fresh spinach• ½ cup blueberries½ cup blueberries• 1 medium banana1 medium banana• 1 cup almond milk1 cup almond milk• 1½ cups crushed ice1½ cups crushed ice
Whey contains the Whey contains the amino acid leucine, amino acid leucine, which improves muscle protein synthesis – crucial for the growth and for the growth and repair of muscles.repair of muscles.
WHEN BUYING INGREDIENTS,CHOOSE FRESH, LOCAL AND ORGANIC WHENEVER POSSIBLE
SMOOTH CRIMINALS“The best thing about making smoothies is that you pulverise these nutritious whole foods down to their cellular level, improving the bioavailability of all the vitamins, phytonutrients and enzymes,” says Snyder. “If you took all these ingredients and made a big salad, it would take half an hour to chew it eff iciently. But toss it in a blender and you get max nutrition in minimum time.”
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1010BLUEBERRY BLUEBERRY MOJITO • ½ cup lemon-flavoured rum
• ¼ cup frozen blueberries
• Juice of ½ fresh lemon
• 2 tbsp agave nectar 2 tbsp agave nectar or maple syrupor maple syrup
• ½ cup soda water• 5 leaves fresh mint• ½ cup crushed ice
1111CRANBERRY CRANBERRY SANGRIA SANGRIA • • ½ bottle dry
red wine • 2 sections fresh
orange• 1 cup light
cranberry juice• 1 can diet lemonade• Juice of 1 fresh lime• 1 cup fresh orange
juice• 2 cups crushed ice
9WATERMELON MARGARITA • ½ cup tequila• 5 tbsp agave nectar
or maple syrup• 4 cups seedless
watermelon, diced• 1 cup crushed ice
PARTY STARTERS
When it comes to blended cocktails, take some creative
license. Think colour and texture, and try mixing
di� erent ingredients for a flavour that surprises.
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For recipes visit www.steggles.com.au
Steggles offers something new, from tasty fi llets tothe fi nest roasts or mince for bolognaise and burgers.For healthy, tasty meals that your family will loveevery day of the week, let’s talk turkey.Available from
ABOUTGLUTEN
THERE’SSOMETHING
EVERYONE’S GOING GLUTEN-FREE THESE DAYS. BUT IF YOU’RE NOT INTOLERANT, ARE THERE ANY BENEFITS?
{ By ALISON TURNER}
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PERCENTAGE OF AUSSIES WHO ARE
FOLLOWING A GLUTEN-FREE DIET*
28
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Since most beers are made from
wheat or barley, glute-o-phobes should avoid it
Pizza chains like Dominos have jumped on the
bandwagon, offering gluten-
free crusts
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A decade or two ago, fat was enemy number one. Then for a while it was carbs. Now,
for the past few years, gluten has been the dietary world’s whipping boy, with people everywhere suddenly shunning this hitherto unknown ingredient like it’s been caught on camera shouting drunken, anti-Semitic insults at a traffic cop.
But ask the average bloke what gluten really is, and he’ll probably scratch himself a bit, shrug and say, “I dunno”. Which begs the question: if most of us don’t really know what gluten is, how can we be so sure that it’s something we should avoid?
● SO WHAT EXACTLY IS GLUTEN?
Gluten is a grain protein found in found in wheat, rye, barley and oats. It’s what gives dough its elasticity and bread that chewy texture. While it offers no nutritional benefits on its own, the foods that contain it are often high in important nutrients.
Not all grains contain gluten. Many – rice, corn, millet, quinoa, buckwheat and amaranth – contain none. Many other foods are naturally gluten-free, including beans, seeds, nuts, eggs, meat, fish, poultry, fruits and veg and most dairy.
Still, gluten is pretty much everywhere. Because it makes foods thicker and tastier, food manufacturers add it to pretty much anything, from canned soup and muesli bars to sauces and ice cream. You can find gluten in lipstick, vitamins – even the sticky part on envelopes and stamps that you lick. This makes eliminating gluten completely pretty damn hard.
● IS GLUTEN REALLY THAT BAD?
If you have coeliac disease, gluten is the devil. “In people with coeliac disease [pronounced ‘seel-ee-ak’ and spelt celiac in some countries] the immune system reacts abnormally to gluten, causing small bowel damage,” says Penny Dellsperger from Coeliac Australia (coeliac.org.au). “The tiny, finger-like projections which line the bowel (villi) become inflamed and flattened. This is referred to as ‘villous
● HOW DO I KNOW IF I’M INTOLERANT?
While there are tests that can determine whether or not you have coeliac disease, there’s no definitive test for gluten intolerance.
“Many people attribute symptoms to gluten intolerance,” says Dellsperger. “Some of these people may in fact be undiagnosed coeliacs.”
For Robinson, people seeking help for food intolerances such as gluten sensitivity make up about 95 per cent of her patients. “It’s becoming so much more common,” she says. “Many people are becoming more health conscious, and paying closer attention to how their body reacts to food. There’s also a lot of information and scare tactics out there to get people to believe they need to cut out things when they don’t – so in general, many people are just plain confused with what to eat and if they can or can’t have certain things.”
If you test negative for coeliac disease and think you might be gluten intolerant, you’ll need to see your doc, who can look at your individual health conditions, lifestyle and symptoms and rule out any other possible conditions, such as irritable bowel syndrome (IBS). You can also try eliminating gluten from your diet for a while to see if you feel better, but this should be done under the supervision of your doc or a dietitian – following a gluten-free diet without being properly informed can also leave you at risk of malnourishment, as cutting out foods
● “Grain foods are the number one source of seven nutrients that are essential for health and wellbeing including fibre, iron, zinc, magnesium and the B vitamins folate, niacin and thiamine, says dietitian Michelle Broom. “These vitamins and minerals are essential for
helping your body metabolise energy and keeping you healthy.
The Grains & Legumes Nutrition Council recommends eating grain foods 3-4 times a day, choosing at least half as whole grain or high fibre foods. “Interestingly, people who eat 3-4 serves of whole grain and
high fibre grain foods a day are less likely to gain weight than people who don’t eat these foods,” says Broom.
If you want to go gluten-free, there are a number of grains you can still eat, including rice, corn, millet, quinoa, buckwheat and amaranth.
atrophy’. Villous atrophy reduces the surface area of the bowel available for nutrient absorption, which can lead to various gastrointestinal and malabsorptive symptoms.”
According to Dellsperger, approximately one in 70 Aussies have coeliac disease (one in 60 women and one in 80 men). “Of concern is that 80 per cent of those with the condition are not diagnosed,” she says.
Then there’s non-coeliac gluten sensitivity. “This is a less severe condition resulting in digestive symptoms similar to those with coeliac disease, but without the potential long-term detrimental effects,” says Larina Robinson, a wholefood dietitian, nutritionist and founder of The Body Dietetics (thebodydietetics.com.au). “Common complaints include abdominal plain, diarrhoea, bloating and excessive wind, as well as lethargy, poor concentration and general aches and pains. Your tolerance level is unique to you, and can be influenced by stress levels and other factors such as illness.”
GRAINS AND YOU
Is it the beans that are making you fart – or is it the gluten in your
bread?
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containing gluten can mean you’re also reducing your intake of fibre, vitamins and minerals.
HAVE WE GOT THE WRONG CULPRIT?
“Evidence now indicates that non-coeliac gluten sensitivity may not actually exist, says Dellsperger. “Emerging research indicates it may not be gluten that is the problem and that the malabsorption of fermentable sugars (Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides and Polyols or FODMAPs) may be the culprit.”
Robinson explains: “FODMAPs are highly fermentable carbohydrates cause excess gas production, bloating, abdominal pain and other symptoms that in people with sensitive digestive systems, which could be interpreted as a gluten intolerance.”
FODMAPs are found in a wide range of foods, from some fruits and veg to dairy foods and legumes. And, as Robinson points out, many foods that contain gluten also contain FODMAPs. “Many people think they’re cutting out gluten, but really they’re just cutting out a lot of processed foods and starchy carbs, which makes them feel better.
This is just because they’re eating better, not because of an intolerance.”
● SO IS THERE ANY BENEFIT TO GOING
GLUTEN-FREE?
A review paper in The New England Journal of Medicine listed 55 conditions that may be linked to eating gluten, including cancer, lupus, multiple sclerosis and many other autoimmune diseases. Gluten has also been linked to psychological and neurological problems such as depression, schizophrenia, dementia and epilepsy. It has also been linked to autism. However, the evidence behind these claims is often scant.
“There are many theories circulating about how gluten and/or grains may be contributing to illnesses such as Alzheimer’s and dementia, but these are still very much just theories. We don’t have enough evidence to say they are definitely a contributing factor,” Robinson says. “For those with coeliac disease and digestive disorders requiring a gluten-free diet, if they don’t avoid gluten, then malnutrition from an inability to digest and absorb the nutrients from the food consumed may result in a range of heath
complications. These can possibly contribute to a more rapid ageing or death. Otherwise, there’s not enough quality evidence to suggest we all need to avoid gluten to prevent premature ageing or increased risk of disease.”
Fad or no, there are still around 30 per cent of the population who restrict gluten intake to some extent, according to Dellsperger. But could it be what we’re eating as a whole – rather than one tiny ingredient in that whole – that’s the real problem?
● THE BIGGER PICTURE
“Most people only really cut out things like bread, cakes, pastries, pizza and pies to go gluten-free, and they feel better,” says Robinson. Many also lose weight, simply because they’ve stopped eating crap.
Conversely, the growing number of gluten-free products on our shelves – many of which are actually highly processed – are misleading people into thinking they’re eating healthy food when they’re really not.
‘Some people even end up gaining weight because they eat large amounts of gluten-free cakes biscuits and other foods thinking they’re a healthy option,” says sports dietitian Caitlin Reid. “They’re not healthier, they are just addressing a special dietary requirement for certain people.”
Robinson agrees: “It’s great to see more variety for those who really truly need it,” she says. “However, it’s a shame that now marketers have noticed the trend, everything from chips and dips to yoghurt and lollies are marked as ‘gluten free’ in an attempt to drive sales. Just because it’s gluten-free doesn’t mean it’s a healthier choice.”
Apart from the enormous hassle that eliminating gluten would be (think of all those new gluten-free lipsticks you’ll have to buy), avoiding all foods containing gluten can put your health at risk.
“Cutting out major food groups increases the risk of vitamin and mineral deficiencies,” explains dietitian Lisa Moskovitz. “When the body doesn’t get the nutrients it needs, immunity and bone density can be compromised and the risk of cancer and nerve damage can increase.”
If you’re simply looking to improve your diet, try reducing your intake of processed foods and upping your intake of wholefoods. Because, whether or not this is just a passing fad or a gluten-free diet actually has any real health benefits – a more conscientious approach to what you eat is definitely a step in the right direction, regardless. EF
Could it be what we’re eating as a whole – rather than one ingredient
– that’s the real problem?
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GLUTEN-FREE: THE FACTS
POTENTIAL DEFICIENCIES Gluten-free dieters cut out fibre-rich whole grains and other breads and cereals enriched with folate.
THE RISKS “When a diet lacks fibre, it raises the risk of weight gain, diabetes, heart disease, and cancer. It can also make you constipated and tired,” warns dietitian Lisa Moskovitz. “Not getting enough folate is also dangerous and can lead to anaemia, fatigue and can even make you sprout grey hair.”
THE SAFEGUARD Most gluten-free breads and cereals are not enriched with folate and aren’t the best sources of whole grains. Instead, eat lentils, beans, quinoa, amaranth, spinach, strawberries and broccoli, which are all rich in folate and fibre.
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SICK TO DEATH OF PLAIN OLD CHICKEN BOOB? ADD SOME VARIETY TO YOUR DIET WITH THESE IDEAS
FACTThe average
Aussie eats about 45.5kg of chicken each year – more than beef
(33kg), pork (25kg) and lamb (9kg)*
SICK TO DEATH OF PLAIN OLD CHICKEN BOOB? ADD SOME VARIETY TO YOUR DIET WITH THESE IDEASBREASTBREASTSICK TO DEATH OF PLAIN OLD CHICKEN BOOB? ADD SOME VARIETY TO YOUR DIET WITH THESE IDEAS
SICK TO DEATH OF PLAIN OLD CHICKEN BOOB? ADD SOME VARIETY TO YOUR DIET WITH THESE IDEAS
INTENTIONSINTENTIONS
*SO
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Grilled chicken breast with avocado and jalapeño(SERVES 1)
NUTRITION
Calories: 512
Protein: 33g
Carbs:58g
Fat: 17g
Fibre: 4g
1 cup brown rice1 tsp seasoning (ground
black pepper, salt, oregano)
1 chicken breast half1 tsp olive oil¼ avocado, diced¼ mango, peeled and diced½ tbsp chopped coriander¼ red onion, sliced1 jalapeño pepper, seeded
and diced¼ lime
1) Cook rice according to package instructions.
2) Rub seasoning onto both sides of chicken.
3) Heat oil over medium heat, add chicken and cook until cooked through, 4 minutes each side or more.
4) Toss avocado, mango, coriander, onion and jalapeño in a small bowl and serve over chicken with a side of rice. Squeeze lime over chicken to taste.
FACTThe chicken in this
recipe is not the only protein source: an avocado contains
4g protein – among the highest amount
coming from a fruit
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Chicken broccoli pizza with pesto(SERVES 2)
NUTRITION(PER SERVING)
Calories: 612
Protein: 43.5g
Carbs: 60g
Fat: 21g
Fibre: 9.5g
1 wholemeal pizza base225g chicken breast, sliced2 cups broccoli, chopped 4 cups rocket, chopped Salt and black pepper
to taste¼ cup pesto¾ cup low-fat cheese
1) Preheat oven to 220°C and coat a baking sheet with cooking spray.
4) Cook chicken over medium-high heat in a non-stick frying pan, stirring frequently, about 12 minutes.
5) Steam broccoli in a covered pan, about 3 minutes, add rocket and steam for another minute until wilted. Season with salt and pepper.
6) Spread pesto over crust, top with chicken, broccoli and rocket, then cheese. Bake until dough is lightly crisped underneath, 8-10 minutes.
Broccoli is packed with fibre, and is a fantastic source of vitamin C, A, K and
B-complex, plus iron and
phytonutrients
27Average grams of
protein in one single chicken breast half
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Chicken penne pasta with vegies(SERVES 1)
NUTRITION
Calories: 294
Protein: 33.7g
Carbs: 19.5g
Fat: 6.4g
Fibre: 7.7g
25g wholemeal penne pasta
80g chicken breast, cubedCooking spray½ cup sliced mushrooms 1 cup broccoli florets½ cup pasta sauce
1) Cook pasta to packet instructions.
2) Meanwhile, cook chicken over medium-high heat in frying pan spraued with cooking spray, stirring frequently, about 12 minutes. Add mushroom slices for the last minute or so, until softened.
3) Steam broccoli in a covered pan, about 3 minutes.
4) Combine chicken in a bowl with pasta, cooked vegetables and the pasta sauce.
Mushrooms are a good source of vitamin D, plus
studies show they help boost immunity
5.1Grams more fibre
a cup of wholemeal pasta has (8.3g)
compared to white (3.2g)
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Chilli chicken skewers with coriander and lime(SERVES 2)
NUTRITION(PER SERVING)
Calories: 458
Protein: 78g
Carbs: 6g
Fat:13g
Fibre: 1g
1 cm ginger, finely chopped2 garlic cloves, finely chopped2 tbsp lime juice1 tbsp soy sauce1 tbsp honey1 long red chilli, finely
chopped2 tsp coriander, finely
chopped500g chicken breast, cubed1 tbsp olive oil
1) Mix ginger, garlic, lime juice, soy sauce, honey, chilli and coriander in a bowl to make a marinade.
2) Add chicken to bowl, coating throroughly. Add entire contents of bowl to a freezer bag and seal. Refrigerate for at least overnight, or up to 48 hours.
3) Half an hour before you cook the chicken, soak wooden skewers in water.
4) Thread chicken onto skewers. Brush a grill pan or BBQ with oil and heat to medium. Cook chicken for 10-12 minutes, turning occasionally, until done.
FACTGinger helps digestion, chilli has up to seven times more vitamin C
than an orange and lime juice has antioxidant
and anti-cancer properties
Results
BODY FATBEFORE 8.6%AFTER 8.8%
MUSCLEBEFORE 39.7kgAFTER 40.3kg
WEIGHTBEFORE 76.3kgAFTER 77.5kg
weekfix
The
If you could alter just one thing about your lifestyle for a month, how would it affect your body composition and overall fitness? We tried five different four-week health fixes to find out
FOUR-WEEK FIX
2G OF PROTEIN PER KILOGRAM OF BODY WEIGHT A DAYSAM RIDERAlmost every nutritionist EF speaks to recommends getting at least 2g of protein for every kilo of body weight if you’re an active adult. For me, this meant 150g a day, which I thought wouldn’t be too much bother. That was until I realised that even with a generous breakfast of eggs, a lunch of chicken and dinner of beef mince I rarely got above 100g.
I continued to do five training sessions a week (three strength, two cardio), and kept track of my protein intake with the MyFitnessPal app. To keep costs down I bought in bulk.
HOW I FOUND IT Even by increasing the amount of meat and shakes I was consuming, I still wasn’t getting enough protein so I had to look for other ways to hit my target.
I swapped toast for porridge and biscuits for bananas slathered in peanut butter, and bulked up stews with high-protein legumes. But I was still short and ended up having to down a litre of milk before bed some nights.
After a week, I was so fed up I switched back to two shakes (BSN Syntha-6, which contains 22g of protein per shake) a day. The amount of food I was consuming meant I went to bed every night feeling horribly bloated.
WHAT THE RESULTS WERE In four weeks I gained 1.2kg of body mass, up from 76.3kg to 77.5kg, half of which was muscle. The good fats in the cashews, almonds and Brazil nuts improved my HDL (“good”) cholesterol from 1.72mmol/L to 1.79mmol/L while cutting my bad LDL from 1.81mmol/L to so low it was unreadable. My body fat rose slightly from 8.6 to 8.8 per cent and bone mineral content also improved. All in all, pretty impressive.
WHAT I LEARNT I’ve always struggled to gain weight regardless of how much I train, and these results clearly show it was my diet rather than my gym efforts that had been letting me down. I don’t want to depend on protein shakes, not least because of the cost, but I’ll certainly include nuts, almond butter and legumes on my shopping list from now on.
HOW WE TESTEDAt the start and end of their 28-day stint, each EFer underwent body scans measuring weight, body fat, visceral fat, muscle mass, cholesterol and other key health indicators.
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FOUR-WEEK FIX
NOTHING BUT WHOLE FOODSNICK HUTCHINGSWhen I asked nutritionist Scott Baptie for advice on how to manage a whole foods diet, he recommended I eat foods made of one ingredient only, which meant they couldn’t have been tampered with. He also advised cutting out man-made protein powders (I could take creatine to boost my ability to handle intense workouts) and suggested taking vitamin D, cod liver oil and a multivitamin so I wasn’t left deficient in essential nutrients.
HOW I FOUND IT A royal pain in the arse. I mainly grab food on the go and discovered that pretty much all packaged cooked meats contain sugar, salt and other extras. I ended up eating only at dedicated whole-food cafés or being restricted to greens and raw salmon or crab when buying from supermarkets. Steering clear of booze wasn’t too bad, though, since I had lots of races on. An average day would
involve three eggs and salmon for breakfast, fruit and nuts for a morning snack, mackerel salad for lunch, porridge with peanut butter and banana for an afternoon snack, chicken breast, spinach and broccoli with olive oil for dinner, and yoghurt with honey and creatine as a late-night snack. Oh, and five coffees a day with honey.
WHAT THE RESULTS WERE I went from 10.1 to 9.4 per cent body fat and 34cm² to 31cm² visceral fat (the nasty kind around your organs that can cause osteoporosis, colon cancer and diabetes) and increased muscle mass from 44.6kg to 45kg while my overall weight dropped slightly. My HDL cholesterol went up from 0.82mmol/L to 1.46 mmol/L, while my LDL cholesterol remained safely low. The only minor negative was that the mineral content of my bones decreased slightly, possibly because my diet wasn’t varied enough.
WHAT I LEARNT I wasn’t eating nearly as healthily as I thought before I started the diet. My training didn’t change, I got the same amount of sleep and my stress levels stayed consistently high, so it’s clear my diet led to the physical changes. If I want to live a long, active life I should more or less stick to this regime, but to do so I need to plan my diet to guarantee I get all the nutrients I need and don’t get bored.
Results
BODY FAT BEFORE 10.1% AFTER 9.4%
MUSCLE BEFORE 44.6kg AFTER 45kg
WEIGHT BEFORE 86.2kg AFTER 86kg
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FOUR-WEEK FIX
NINE PORTIONS OF VEG AND FRUIT A DAYJAMES YOUNGThere’s a common misconception that eating five portions of fruit and veg each day will deliver all the nutrients you need to live a long, healthy life. But dietitian Jacqui London says that’s the bare minimum if you want to stay healthy. “Many studies recommend seven portions for women and nine for men,” she says.
I was pretty sure I could hack nine. Most experts say that at least two-thirds of your daily intake should be from vegetables, with a substantial amount being leafy greens because of their superior heart-protecting, cancer-fighting properties. So that meant six vegetable portions and three pieces of fruit a day.
HOW I FOUND IT After three days of not getting enough fruit and veg during the day
and having to gulp down a mountain of the stuff at 11pm, I realised I couldn’t do this unplanned. I needed to have one portion of veg with breakfast, two with lunch, two with dinner and one as a snack every day. Fruit I did in one go for breakfast. But no matter how I tweaked my diet, munching through six lots of vegetables a day wasn’t easy.
WHAT THE RESULTS WERE Mixed. The bad: my weight increased by a kilogram, my body fat went up by one percentage point and I lost almost half a kilo of muscle. The good: my bone mineral level climbed from 4.31 to 4.35, my glucose level fell from 5.22mmol/L to 4.86mmol/L and my HDL cholesterol rose from 0.81mmol/L to 1mmol/L. I didn’t really change my training much but because of a busy social schedule I was drinking up to nine litres of beer a week, which probably skewed the results. A lot.
WHAT I LEARNT In order to stick to nine portions a day I’d need to hire a chef and nutritionist, neither of which I can afford. But I can definitely get more green veg in by thinking of it as valid snacking fare — raw broccoli with chilli sauce is delicious.
Results
BODY FAT BEFORE 22.3% AFTER 23.3%
MUSCLE BEFORE 35.4kg AFTER 35.1kg
WEIGHT BEFORE 80.1kg AFTER 81.1kg
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FOUR-WEEK FIX
NO ALCOHOLRICHARD JORDANBooze. It’s one of the biggest killers of man on the planet. According to the Australian National Council On Drugs, one in eight deaths of Australians aged under 25 is related to alcohol consumption. So it’s pretty terrifying that we — and I include myself here — are absolutely reliant on it in so many different situations, from oiling the cogs of romance to making Saturday nights in front of The X Factor a trifle less dreary.
So what could I expect if I cut it out for 28 days? “Your body composition should change substantially,” explained physiologist and trainer Luke Copeland. “Alcohol is packed with fattening sugars and decreases testosterone, so by cutting it out you should lose fat and be able to go harder in the gym.” And because it’s a depressant, I should also be happier.
HOW I FOUND IT Being out with a bunch of mates who are all knocking back the beers while you’re on tap water and the occasional Coke is no fun, despite your potential physiological gains. And for four weeks that was the story of my weekends. Nonetheless, I tapped into deep reserves of willpower I wasn’t sure I had and stayed off the beer — and when not around drinkers I did feel happier, cleaner and stronger.
The strangest thing about the challenge was finishing. I thought I’d immediately want to go to the pub but for a few days I stayed booze-free, worrying that if I got back on it I’d immediately turn into a depressed bloater.
WHAT THE RESULTS WERE My muscle mass increased by almost a kilo, from 34.8kg to 35.7kg, without me changing my training. My weight went down by 300g, my body fat dropped by a whopping six percentage points — from 19.1 to 13 per cent — and visceral fat fell from 58.9cm² to 50.3cm². With less boozy sugar in my system, my glucose also dropped (from 6.72mmol/L to 4.71mmol/L), meaning my risk of diabetes also fell. The only less positive stat was that my HDL cholesterol dropped a bit from 0.82 mmol/L to 0.72 mmol/L, which could have been because I had less oily fish and nuts during the fix. Still, ridiculously good results from a relatively minor lifestyle change.
WHAT I LEARNT If my results were anything to go by, anyone who wants to be healthier should swear off alcohol for good. You might find ditching booze impossible but even cutting back a bit will make you stronger, sharper and manlier. Do it now.
Results
BODY FATBEFORE 19.1%AFTER 13%
MUSCLEBEFORE 34.8kgAFTER 35.7kg
WEIGHTBEFORE 76.1kgAFTER 75.8kg
FOUR-WEEK FIX
5:2 INTERMITTENT FASTINGMAX ANDERTON Intermittent fasting, or eating lots for certain periods of the day or week then eating nothing for others, is all the rage. After some research I decided to try the current darling of the dieting world, the 5:2. This meant I could eat what I wanted for five days of the week but had to limit myself to 600 calories on each of the remaining two.
HOW I FOUND IT The first week went OK because I was on holiday and designated the two days I was flying for fasting. All I had on both days was a three-egg omelette with spinach (470 calories), a banana (90 calories) and a white coffee (20 calories). I felt a bit hungry but basically fine. That changed the moment I got back to work. Suddenly a mere 600 calories seemed like hardly any food at all and left me feeling ravenous and virtually delirious. I had to dramatically
change what I was doing on fasting days to cope. I stopped training, stacked up my easiest work tasks, skipped breakfast and snacked on salad throughout the day. This kept some of the pangs at bay and meant I could reward myself with a dinner of smoked mackerel and green veg when I got home.
WHAT THE RESULTS WERE At the start of my challenge my body fat was 13.7 per cent and my visceral fat 41.4cm². I assumed they’d fall, but my body fat increased to 14.2 per cent and visceral fat to 44.3cm², while my weight increased by almost 1kg. I think this was because the only way I could get through the fasting days was to reward myself on the normal days with carby treats. The rules of 5:2 say you can eat what you like on non-fasting days, but it’s clearly best not to take this literally.
WHAT I LEARNT The thinking behind intermittent fasting is that it’s easier to incorporate into your everyday life than traditional diets and eating substantially less for two of every seven days will help you lose weight. But it all falls down if you don’t eat sensibly on the days you aren’t fasting. If you’re anything like me, you’re better off improving your existing diet rather than trying something as radical and pitfall-ridden as this.
Results
BODY FAT BEFORE 13.7% AFTER 14.2%
MUSCLE BEFORE 38.2kg AFTER 38.4kg
WEIGHT BEFORE 78kg AFTER 78.9kg
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OUR TAKE ON THE LATEST DIETS – GO FOR THE ONE THAT WORKS FOR YOU
pickyourdiet
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PRIMAL
Primal is based on paleolithic eating and avoids processed foods, grains and legumes. The di� erence is dairy: while paleo dieters are discouraged from eating or drinking cow juice, primal eaters are allowed some, on the condition it’s high-fat, organic and preferably from grass-fed cows. Another important di� erence is that while paleo is not specific about macronutrients, primal suggests keeping carbs low. The bulk of carb intake is proteins and low-starch veg – strictly rationed so only enough carbs to power training and recovery are eaten.PROS: lots of high-quality foods with more variety than paleo.CONS: still restrictive, and there’s not much evidence of its e� cacy.VERDICT: for anyone looking for a healthy eating plan, especially if you have problems with grains.
OKINAWA DIET
As you might expect from a traditional island-based culture the diet of Okinawans has plenty of whole foods and vegetables. What is a little more surprising is that there isn’t a huge amount of fish. In fact, although the diet is about 10-15 per cent lower in total calories than the standard Japanese diet, it is around 30 per cent lower in total protein and fat. Okinawans’ choices are nutrient-
dense, with the majority of carbs coming from plants such as the phytonutrient-rich purple yams. PROS: it’s been shown to support longevity and general health. CONS: it’s not ideal for most athletes and those looking for muscle gain.VERDICT: if longevity is your number one priority, this is the diet for you. It’s more suited to endurance than power athletes.
16/8
This is fasting, but not as you know it. Rather than spend entire days without food, you simply extend your overnight “fast” to
16 hours. Ideally, towards the end of the 16 hours you hit the gym, chugging a protein shake before training, and eating
your first and biggest meal of the day straight after.
Two more meals follow, a few hours apart, before the eight-
hour eating ‘window’ closes. The problem with all fasting
diets is making sure you hit all your targets nutritionally.PROS: simple set-up and possible health advantages.CONS: it’s tough to hit your nutrition targets in the time available.VERDICT: a good choice if you have a tough time staying lean and don’t mind eating big.
“THE IDEA BEHIND 16/8 IS TO REAP THE
BENEFITS OF REGULAR FASTS BUT
WITHOUT DISRUPTING YOUR PERFORMANCE
IN THE GYM”
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ANABOLIC DIET
This plan consists of a two-week strict low-carb adaptation phase, then a weekly cycle of six days of a high-protein and high-fat diet, and one weekly carb re-feed day. This combo supposedly gives the advantages of strict ketogenic diets – increased fat burning with better muscle retention – but gets around problems that come with not eating carbs, meaning you can train harder and longer. In principle the food choices are very healthy: lean proteins, plenty of good fats and low-starch vegetables through the week, and fruit and healthy starches when carbing up. PROS: the advantages of strict keto, but with carbs for performanceCONS: it’s hard to avoid poor food choices on re-feed days.VERDICT: consider this if resisting temptation isn’t a problem for you. S
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DUMBEST DIETS OF ALL TIME
IIFYM
“If It Fits Your Macros” – you track your intake of macronutrients (protein, carbs and fat), aiming at your specific daily target for each. What makes it so popular is that as long as you hit those targets – typical numbers might be 200g protein, 300g carbs and 80g of fat – you can eat anything you want.
The main problems with it are that tracking the macronutrient numbers at every meal is a pain and that the rules can be used as an excuse to eat junk. PROS: allows you great flexibility in the types of foods you eat, so it’s not socially isolating.CONS: quality of food choices might su� er and it’s not easy to track macronutrients each time you eat.VERDICT: this is best suited to muscle- and number-crunching bodybuilders.
FLEXITARIAN
Flexitarian has no strict definition but essentially it’s a mostly vegan diet with a serving of meat or fish once or twice a week. “Going flexi” means making your diet largely plant-based – you’ll be eating a lot more veg and significantly less meat. That means more fibre, phyto- and micronutrients and less saturated fat. If you’re concerned about animal welfare, make sure you’re eating grass-fed and free-range meat – as a bonus, it’s got a far superior nutritional profile to standard meat as well.PROS: eating more vegetable matter should deliver more phyto- and micronutrients.CONS: it can be constricting at times, and takes some planning.VERDICT: best for those who worry about ethics and their wallet, but you must plan properly to not miss out on essentials.
The Soap Diet
Not actually a diet – more of a complete scam. Apparently the special type of soap used can lather away fat from your hips, thighs, belly and buttocks. Possibly the dumbest thing we’ve ever come across, apart from Redfoo. EF
The Cookie Diet
Cookie dieters have to buy pre-packaged cookies and are supposed to eat six of them a day, plus one “real” meal. This adds up to 800-1000 calories a day – mostly empty calories. Apart from being unsustainable, it’s also just plain bloody stupid.
The Lemon Detox Diet
This expects dieters to survive on a special lemon tea drink and pretty much bugger-all else. Apart from the fact that “detoxing” is a load of bollocks, this is really just a way to waste your money while also wasting away from starvation.
Diet warning #1: some rules are
too easy to bend
The Sleeping Beauty Diet
Knock yourself out with sleeping pills for days on end and lose kilos? What could possibly go wrong here? As well as losing weight, you can also lose your job, your friends and any semblance of a grip on reality. Where can we sign up?
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The Heart Foundation has guaranteed places in a number of the world’s famous marathons.
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HC2012-MultiMarathonsAd-MensFitness_FP205x275-v3.indd 1 11/07/12 6:13 PM
MF70_Heart Challenge.indd 112 16/10/2014 11:59:39 AM
EAT FIT | 79
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● Weight-loss meal plan
DISH IT UPYOUR BODY, CAREER AND GOALS HAVE ADVANCED – SO SHOULD YOUR DINNER
In the same way that your aspirations in life (and the gym) evolve with every goal you reach, so should your ambitions in the kitchen. If you’re trying to lose a few kilos, your diet doesn’t have to be bland and predictable – there’s more to weight-loss than chicken breasts and torturous deprivation. A diet filled with a wide variety of foods is not only essential to your health, it’ll also make it more likely that you’ll stick to your plan, rather than throwing in the tea towel and making a beeline for Macca’s. In fact, these meals are so good, you won’t even notice they’re also good for you.
CAYENNE QUICHE (LEFT)
INGREDIENTS
2 eggs3 egg whites
cup low-fat milk2 tbsp cayenne pepperSalt and black pepper to taste2 tbsp extra-virgin olive oil1 tomato, diced1 cup capsicum, sliced½ red onion2 tbsp choped spring onions
MAKE IT
1) Preheat oven to 190°C.
2) Mix all ingredients in a bowl.
3) Oil a baking dish; pour in egg mixture.
4) Cook in oven until lightly browned on top, about 30 minutes, then serve.
THE NUMBERS
Calories: 581 Protein: 31g Carbs: 30g Fat: 41g Fibre: 7gTotal time: 37 minutes
CHOCOLATE PEANUT BUTTER SWIRL PARFAIT
INGREDIENTS
1 scoop chocolate whey protein powder8 oz low-fat, plain Greek yoghurt2 tbsp natural peanut butter
cup oatmeal
MAKE IT
1) In a small bowl, stir protein powder into yoghurt until thoroughly combined.
2) In a tall glass, layer peanut butter, oatmeal then yoghurt, and serve.
THE NUMBERS
Calories: 583 Protein: 33g Carbs: 69g Fat: 21g Fibre: 5gTotal time: 5 minutes
SALMON EGGS BENEDICT
INGREDIENTS
2 slices wholegrain bread115g smoked salmon2 tbsp red onion, diced2 eggs
MAKE IT
1) Toast bread, then top each slice with salmon and onion.
2) Bring a pot of water to a boil, then reduce to a simmer. Crack in two eggs and allow to cook for 3 minutes.
3) Remove eggs from water, add to toast and add seasoning if desired.
THE NUMBERS
Calories: 405 Protein: 39g Carbs: 26g Fat: 16g Fibre: 4gTotal time: 15 minutes
Breakfast
● Choose omega-3-enriched eggs if they’re available. Some contain up to 150mg of the omega-3 fat DHA, which can help you lose weight. It’s also essential for proper brain function.
80 | EAT FIT
STEAK AND SWEET POTATO SALAD
INGREDIENTS
1 medium sweet potato
170g flank steak3 tsp extra-virgin
olive oil2 heaped tbsp
cottage cheese2 cups spinachSalt and black pepper to taste
MAKE IT
1) Place sweet potato in a saucepan and fill with just enough water to cover it. Place over high heat. When it reaches a boil, reduce to a simmer and leave for 20 minutes or until soft throughout.
2) Let steak come up to room temperature. Heat 2 tsp oil in a non-stick pan over medium-high heat. Cook steak for 4 minutes each side (for medium rare), remove from pan, and allow to rest in foil for 5 minutes.
3) Dice sweet potato, slice steak and toss in a bowl with cottage cheese, spinach, remaining oil and salt and pepper.
THE NUMBERS
Calories: 592 Protein: 55g Carbs: 27g Fat: 30g Fibre: 5gTotal time: 30 minutes
LEAN LOBSTER ROLL
INGREDIENTS
115g cooked lobster meat (1 tail)½ tbsp light
mayonnaise½ tbsp low-fat, plain
Greek yoghurt½ avocado, diced1 tsp lemon juice1 tbsp tomato, dicedSalt and black pepper to taste1 tsp extra-virgin
olive oil1 wholegrain bun
MAKE IT
1) Chop lobster meat into bite- size pieces.
2) In a bowl, combine lobster, mayonnaise, yoghurt, avocado, lemon juice, tomato and seasoning.
3) Heat oil in a non-stick pan over medium heat, place bun facedown and remove when lightly toasted.
4) Plate bun, toasted side up, and fill with lobster mixture.
THE NUMBERS
Calories: 501 Protein: 32g Carbs: 41g Fat: 25g Fibre: 13gTotal time: 12 minutes
1) Buy a live lobster. They’re cheaper than cooked, plus they’ll absorb other flavours better right after cooking.
2) Grab the biggest pot you have. Fill it with water and bring it to a rapid boil.
3) Throw the lobster in and leave it there until it turns a vibrant, bright red and floats to the top, about 13 minutes.
4) Transfer the lobster to a large bowl (or your sink, if it’s clean) of ice water to stop the lobster from cooking.
5) Once it’s cool, put your lobster on a cutting board and use a sharp knife to separate the “arms” (knuckles and claws) and tail from the body.
6) Get the meat out of the claws and knuckles by wrapping them in a cloth and smashing them with something heavy (don’t go too crazy – you don’t want to have to search for shards of shell in the meat).
7) For the tail, cut through the shell lengthwise and the meat will pull out easily.
PRAWN TACOS (ABOVE)
INGREDIENTS
2 tortillas85g low-fat, plain Greek yoghurt1 tbsp cayenne
pepper2 tbsp lime juice¼ cup coriander,
chopped3 tsp extra-virgin
olive oil¼ head cabbage,
thinly sliced115g prawns, peeled and deveinedSalt and black pepper to taste
MAKE IT
1) Heat tortillas over medium heat in a dry pan or in a toaster oven.
2) In a bowl, mix yoghurt, cayenne, lime juice and coriander.
3) Heat olive oil in a non-stick pan over medium-high heat. Add cabbage and cook for 4 minutes or until the cabbage is just barely wilted.
4) Remove cabbage from pan, add prawns and cook for 3–4 minutes. Season with cayenne pepper, and add salt and black pepper to taste.
5) Layer taco with cabbage, prawns and yoghurt mix.
THE NUMBERS
Calories: 474 Protein: 32g Carbs: 50g Fat: 18g Fibre: 8gTotal time: 13 minutes
Lunch
HOW TO COOK AND
SHELL A LOBSTER
LOB
STER
: SAM
KAP
LAN
EAT FIT | 81
DinnerBEER-STEAMED LOBSTER TAIL WITH AVOCADO SLICES (RIGHT)
INGREDIENTS
½ can light beer2 lobster tails½ avocado
MAKE IT
1) Bring beer to a boil in a saucepan, then reduce to medium heat.
2) Split lobster tails and place on top of a steamer basket above the boiling beer for 8–10 minutes.
3) Slice avocado lengthwise and serve next to lobster.
THE NUMBERS
Calories: 415 Protein: 46g Carbs: 12g Fat: 17g Fibre: 7gTotal time: 20 minutes
GRILLED CHICKEN RISOTTO
INGREDIENTS
2 tsp extra-virgin olive oil
225g chicken breast, sliced½ cup brown rice¼ cup zucchini¼ cup shiitake
mushrooms1 tbsp red onion,
chopped1 tbsp Greek yoghurt
MAKE IT
1) Heat 1 tsp oil in a non-stick pan over medium high. Add chicken and sauté, stirring frequently, about 12 minutes. Set aside. Leave pan over medium high.
BARRAMUNDI WITH SWEET POTATO AND BLACK BEANS
INGREDIENTS
1 sweet potato, peeled and diced
¼ red onion, diced1 tsp fresh garlic,
chopped3 tbsp extra-virgin
olive oil½ cup black-eyed peas1 barramundi steakSalt and black pepper to taste1 tsp lemon juice
MAKE IT
1) Preheat oven to 190°C.
2) In a bowl, toss sweet potato with onion, garlic and 1 tbsp olive oil. Spread onto a baking tray, roast for 15 minutes, stir, then roast another 15 minutes.
3) Add black-eyed peas to a saucepan and cover with water. Bring to a boil over high heat and then reduce to a simmer, cover, and cook for 15 minutes.
4) Drain black-eyed peas and toss with sweet potato.
5) Heat 1 tbsp oil in a non-stick pan over medium high.
6) Coat barramundi in
1 tbsp oil and season with salt and pepper.
7) Place barramundi in pan and cook for 4 minutes each side.
8) Plate potato mixture and top with barramundi. Drizzle lemon juice, season with black pepper and serve.
THE NUMBERS
Calories: 792 Protein: 51g Carbs: 44g Fat: 48g Fibre: 8gTotal time: 40 minutes
2) Cook brown rice according to package instructions.
3) Add tsp oil to pan, then throw in zucchini, mushrooms and onion. Stir until tender.
4) Add rice to pan and stir for 3 minutes. Add Greek yoghurt and stir until combined.
5) Add chicken to pan, stir until combined and serve.
THE NUMBERS
Calories: 837 Protein: 80g Carbs: 80g Fat: 20g Fibre: 5gTotal time: 34 minutes
● Lobster is a heart- healthy protein choice with little saturated and no trans fat. It’s also lower in fat and calories than pork, chicken or beef.
7.3Grams of protein
you’ll get from just half a cup of black beans
● Weight-loss meal plan
82 | EAT FIT
BANANA BLUEBERRY SMOOTHIE
INGREDIENTS
1 cup plain, low-fat Greek yoghurt
1 scoop vanilla whey protein powder
1 cup frozen blueberries
½ banana¼ cup low-fat milk1 cup ice1 tbsp honey
MAKE IT
1) Blend all ingredients together and serve
THE NUMBERS
Calories: 582 Protein: 36g Carbs: 103g Fat: 6g Fibre: 5g
BANANA, WALNUT AND BLUEBERRY LOAF
INGREDIENTS
1 banana¾ cup egg whites½ cup low-fat, plain
Greek yoghurt¾ cup oats2 scoops vanilla whey
protein powder½ cup sugar substitute
like stevia1 tsp baking powder1 tsp baking soda½ cup walnuts½ cup blueberries
MAKE IT
1) Preheat oven to 175°C. Spray casserole dish with cooking spray.
2) Blend all ingredients
(except walnuts and berries) until smooth, throw in walnuts and berries, stir, then pour into dish.
3) Bake until you can insert a fork and remove it with no batter sticking, about 17 minutes.
4) Once done, you can eat as-is, or toast a slice and spread Greek yoghurt on top.
Makes 12 servings.
THE NUMBERS*
(PER SLICE)
Calories: 101 Protein: 8g Carbs: 10g Fat: 4g Fibre: 1gTotal time: 31 minutes
● Weight-loss meal plan
Snacks
● Avocados are a rich source of “healthy” fats, mostly monounsaturated fat, in the form of oleic acid, which lowers “bad” cholesterol levels
73Percentage of your daily manganese
RDI in one cup of pineapple
GRILLED AVOCADO WITH TOMATO AND FETA (LEFT)
INGREDIENTS
1 avocado1 tomato, roughly chopped60g feta, crumbled2 tsp fresh chivesSalt, to taste.
MAKE IT
1) Cut avocado in half, remove seed. Drizzle with lemon juice, brush lightly with olive oil. Place halves facedown on grill for 2 minutes.
2) Fill halves with tomato and feta, sprinkle with chives. Season and serve.
THE NUMBERS
(PER HALF)
Calories: 262 Protein: 7.5g Carbs: 2.25g Fat: 24g Fibre: 3gTotal time: 10 minutes
GRILLED TEQUILA- PINEAPPLE SANDWICH
INGREDIENTS
2 slices pineapple120ml tequila½ scoop chocolate
whey protein powder2 tbsp peanut or
almond butter1 slice wholegrain
toast
MAKE IT
1) Place pineapple slices in a shallow bowl with tequila. Allow pineapple to soak in tequila for at least 15 minutes.
2) Mix protein powder and peanut butter together in a bowl.
Spread mixture onto toasted slice of wholegrain bread.
3) Grill tequila-soaked pineapple slices for 30 seconds each side. Let stand for 1 minute and serve on top of peanut butter mix.
THE NUMBERS
Calories: 640 Protein: 12g Carbs: 36g Fat: 19g Fibre: 4gTotal time: 20 minutes
Get your meals delivered for the whole week
Stack in the freezer
Microwave and eat!
Order Online
Get your meals delivered for the whole week
Stack in the freezer
Microwave and eat!
Order Online
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MF56_MyMuscleChef.indd 122 23/08/2013 12:31:40 PM
84 | EAT FIT
HAVE TROUBLE BOILING WATER? THESE TIPS AND TRICKS WILL MAKE COOKS OF ALL LEVELS
BE A BETTER
Kiss that dog turd dinner goodbye
(not literally)
{ By ADAM BIBLE & BRIAN GOOD }
CHEFBETTER AT THEIR GAME. HERE ARE OUR FAVES...
86 | EAT FIT86 | EAT FIT
Lamb burger (serves 4)
Mix 700g lamb mince with 1 large or 2 small eggs, 1 tsp cumin and salt and pepper to taste. If mix is too dry, add another egg; if too runny, add 1 tbsp breadcrumbs. Form into four patties and fire up the barbie. Cook burgers on the hottest part of the grill for 10 minutes, turning as needed. Brush four wholemeal buns with olive oil and toast lightly on the grill while you fry four eggs. On the bottom bun halves, place 1 tbsp of shredded low fat mozzarella cheese and a sprinkling of sliced red onion. Top with lamb burger, a fried egg, slices of tomato and chopped lettuce.
Steak with vine-ripened tomatoes(SERVES 2)
Olive oilSalt and pepper, to taste600g beef (choose your
favourite cut)400g vine-ripened
tomatoes1 whole garlic bulb1 onion2 red chillis
1) Preheat oven to 200°C.
2) Gently rub beef with olive oil and sprinkle with salt and pepper.
3) Halve garlic bulb and onion. Wash tomatoes and place in an oven-proof dish with garlic, onion and whole chillis. Lightly drizzle with oil and add salt and pepper to taste. Bake for 20 minutes.
4) Once tomatoes are done, heat a frypan and cook steak to desired doneness. Rest in foil for a few minutes, then serve with the cooked vegetables.
NUTRITION(PER SERVING)
Calories: 619
Protein: 98.6g
Carbs: 9.6g
Fat: 17.4g
Fibre: 10.7g SHU
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EAT FIT | 87
Beef and pork
always “tent” the meat (rest foil on top without sealing it) for a few minutes to let the juices redistribute.
04 BETTER BURGERS Use your thumb to press about 1cm deep into the centre of your patties. The indentation will promote more even cooking.
05 MAKE A CLEAN CUT When preparing steaks or roasts, always slice each serving of meat off in one complete pass. Don’t saw; pull back all the way through
01 DEFROST FASTER After pulling meat from the freezer, pour a bit of vinegar over it. This helps to tenderise the meat and raises the temp to help it thaw quicker.
02 BROWNING MINCE? Blot the surface dry before you add it to the pan. Excess moisture steams the meat, instead of searing it — costing you that rich brown crust.
03 JUICIER STEAKS Whether you’re pulling them from the grill or the oven,
the cut to make a straight, neat and efficient slice.
06 ELIMINATE TOUGHNESS To tenderise inexpensive cuts, try marinating them in beer, vinegar or fruit juice. Scoring the meat’s surface with a pizza cutter and going against the grain of the meat will also help.
07 ADD FLAVOUR Mix chopped dried cranberries, low-fat cheese crumbles or canned beans into lean burgers for a healthy flavour boost.
WHAT CUTS WHAT… You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
08 COOK WITHOUT MEASURING
Fill a large pot with more water than you think is necessary, add some salt and bring to a boil. Add the rice, turn heat to low and simmer until rice grains are chewy. Drain it, put rice back in the pot and cover with a clean towel until ready to serve.
09 KEEP IT FLUFFY
To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
10 MIX IT UP
Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s tastier but still full of fibre.
11 COOK IN BULK
Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel and microwave until warm.
12 READ AFTER BURNING
Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5-10 minutes to draw out the scorched taste.
TOP TIPSRICE
LET YOUR MEAT STAND AT ROOM TEMP FOR 15-30 MINUTES BEFORE COOKING – IT WILL COOK MORE EVENLY
SHU
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8 8 M e n ’ s F i t n e s s J A n U A R Y 2 0 1 4 J A n U A R Y 2 0 1 4 M e n ’ s F i t n e s s 8 9
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fish and seafood14 a no-stiCk triCk When grilling delicate meat like salmon that sticks easily to your cooking surface, try holding it about an inch in front of a high-heat grill with your hands and then toss it with a swivel slide onto the grate. The fish should slide a few inches and in the process oil the surface, while also developing a bit of a crust. Let it cook until it gets crisp and has color, then flip to the other side.
15 extra flaky A baked fish fillet runs the risk of turning rubbery. Save yours by running a kitchen torch over the surface of the fish to tighten the skin before putting it in the oven. Bake as you would normally and the fillet will come out nice and flaky.
16 even searing Before tossing a fillet in a pan to cook, position your knife blade at a 10-degree angle and then scrape firmly a few times across the skin. This will pull some of the moisture off and allow for more even texture without overcooking.
17 PreP like a Pro Need to slice fish superthin—for homemade sushi, perhaps? Toss your fresh fillet in the freezer for a few minutes. Don’t freeze it…just firm up the flesh a bit so it’s easier to cut.
18 Cook in Pairs Tired of shrimp and scallops flipping around on your skewers every time you grill them? Solving the problem is easy. Just thread them through two parallel skewers instead of using just one.
20 Wet a dish towel, wring it out, and spread it flat under your cutting board. This will help keep the surface in place.
21 Peeling veggies? Trimming fat from meat? Add all scraps to one big bowl. (A colander sitting in your sink is ideal.) It’ll keep your counters clean as you go, making it easier to prepare your meal.
22 Buy a pair (or two) of kitchen shears. They’re faster than cutting food with a knife. Use them to chop herbs, break down a whole chicken, dice dried fruit, and slice tortillas
23 Moving food around your cutting surface with your knife blade down dulls the edge. Instead, just quickly turn the knife over and use the spine to push your chopped pieces aside.
24 To tell if your knife needs sharpening, slash the edge of a piece of paper. Sharp knives will cut cleanly; a dull knife will tear the paper.
25 To deep clean a wood cutting board without chemicals, rinse it, sprinkle salt on top, and scrub with half a lemon. The salt acts as an abrasive, while the acid in the juice sanitizes and deodorizes.
26 Try a bit of rubbing alcohol on a cotton ball to remove spots from stainless-steel pans. To save a pan in which you burned food, sprinkle on a spoonful of baking soda, some salt, and enough water to cover, then let sit overnight.
Paring knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Boning knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
steak knife
Best for: Cutting entrées
and ready- to-eat items at the table
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
serrated knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
santoku
Best for: Chopping fruits and veggies in
cramped spaces or in an up-and-
down motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Carving knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Chef’s knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
utility knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
what Cuts what…You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
Prep & Cleanup
Keep shrimp ice cold before
peeling. The cool temp makes it
easier to remove the head and shell without
destroying the meat.
19
Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
make the Cut
Rough Chop Diced Fine Dice Minced JuliennedRough Chop Diced Fine Dice Minced Juliennedmincing
This is cutting a food into very thin slices, first in one direction, then turning and
cutting again.
Julienning
A French term, it means cutting into matchstick-
like shapes— usually about two
inches long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
Rough Chop Diced Fine Dice Minced Julienned
rough Chopping
Rough Chop Diced Fine Dice Minced Julienned
Dicing
The food should be cut
into cubes, each around ¾
of an inch.
Rough Chop Diced Fine Dice Minced Juliennedfine Dicing
You want cubes here, too,
but much smaller—around
¼ of an inch.
salads
33 Preserve CrisPness Help fresh greens last longer by wrapping them in a damp paper towel and placing in a resealable plastic bag.
34 Drain your greens When making salads, always dry greens well. Invest in a good salad spinner—or, if you don’t have one, try placing a saucer upside down in the bottom of the bowl before adding the salad. Extra water will run under the saucer and help keep the leafy greens fresh.
35 Dress right Make your own salad dressings to avoid additives. One easy recipe: Add 1 chopped shallot, 1 tbsp each honey and Dijon mustard, 1½ cups extra-virgin olive oil, and ½ cup vinegar to a 16 oz jar. Season with salt, pepper, and a fresh herb like basil or cilantro. Shake vigorously and serve.
rice
27 Cook without measuring Fill a large pot with more water than you think is necessary, add some salt, and bring to a boil. Add the rice, turn heat to low, and simmer until rice grains are chewy. Drain it, put rice back in the pot, and cover with a clean towel until ready to serve.
28 keeP it fluffy To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
29 mix it uP Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s delicious and full of fiber.
30 Cook in Bulk Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel, and microwave until warm.
soups/sauces
31 Cut the fat If your soup or sauce starts getting a fatty or greasy sheen on top while you’re cooking, add an ice cube. The ice will attract the fat and make it easier to scoop out. Or try tossing in a large lettuce leaf, which can also help to absorb oil. Remove the leaf once it goes limp.
32 make your own Deglazing a pan after cooking meat creates a great sauce. To do it, remove the meat and add twice the amount of water you want for the sauce. Crank the heat to high, and start scraping and stirring the pan to loosen the browned bits of food left inside. Keep boiling until the sauce starts to thicken.
Pasta
41 PerfeCt al Dente For the best pasta, always boil 1 to 2 minutes less than the package directs.
42 make it stiCk Add a bit of parmesan to your pasta after draining—it’ll help the sauce to adhere.
43 Cook oil-free Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
44 a Better sauCe Mix 1/3 to ¼ cup of the water you cook your pasta in to your sauce of choice before serving. The starch in the water adds body and creaminess.
45 fight Bugs Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
37 Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5–10 minutes to draw out the scorched taste.
38 Oversalt a pot of soup? Drop in some peeled potato slices to absorb the excess sodium. (Apples work as well.) Simmer the soup for 10 minutes, then remove the slices. If the dish contains citrus juice or wine, adding more can also help to balance things out.
39 Burn a dish containing milk? A pinch of salt will hide the scorched smell and taste.
40 Overcooked meat? Slice it thin and top with chopped tomato, onion, and jalapeño—or add olive oil and lime juice. The acid/oil combo will help to restore moisture levels in the abused protein.
4 quick kitchen fixes
Keep cheese from drying out after you slice it by smearing a bit of butter on the cut to seal in moisture.
36
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r/ i
llu
str
ati
on
s b
y l
-d
op
a
fish and seafood14 a no-stiCk triCk When grilling delicate meat like salmon that sticks easily to your cooking surface, try holding it about an inch in front of a high-heat grill with your hands and then toss it with a swivel slide onto the grate. The fish should slide a few inches and in the process oil the surface, while also developing a bit of a crust. Let it cook until it gets crisp and has color, then flip to the other side.
15 extra flaky A baked fish fillet runs the risk of turning rubbery. Save yours by running a kitchen torch over the surface of the fish to tighten the skin before putting it in the oven. Bake as you would normally and the fillet will come out nice and flaky.
16 even searing Before tossing a fillet in a pan to cook, position your knife blade at a 10-degree angle and then scrape firmly a few times across the skin. This will pull some of the moisture off and allow for more even texture without overcooking.
17 PreP like a Pro Need to slice fish superthin—for homemade sushi, perhaps? Toss your fresh fillet in the freezer for a few minutes. Don’t freeze it…just firm up the flesh a bit so it’s easier to cut.
18 Cook in Pairs Tired of shrimp and scallops flipping around on your skewers every time you grill them? Solving the problem is easy. Just thread them through two parallel skewers instead of using just one.
20 Wet a dish towel, wring it out, and spread it flat under your cutting board. This will help keep the surface in place.
21 Peeling veggies? Trimming fat from meat? Add all scraps to one big bowl. (A colander sitting in your sink is ideal.) It’ll keep your counters clean as you go, making it easier to prepare your meal.
22 Buy a pair (or two) of kitchen shears. They’re faster than cutting food with a knife. Use them to chop herbs, break down a whole chicken, dice dried fruit, and slice tortillas
23 Moving food around your cutting surface with your knife blade down dulls the edge. Instead, just quickly turn the knife over and use the spine to push your chopped pieces aside.
24 To tell if your knife needs sharpening, slash the edge of a piece of paper. Sharp knives will cut cleanly; a dull knife will tear the paper.
25 To deep clean a wood cutting board without chemicals, rinse it, sprinkle salt on top, and scrub with half a lemon. The salt acts as an abrasive, while the acid in the juice sanitizes and deodorizes.
26 Try a bit of rubbing alcohol on a cotton ball to remove spots from stainless-steel pans. To save a pan in which you burned food, sprinkle on a spoonful of baking soda, some salt, and enough water to cover, then let sit overnight.
Paring knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Boning knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
steak knife
Best for: Cutting entrées
and ready- to-eat items at the table
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
serrated knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
santoku
Best for: Chopping fruits and veggies in
cramped spaces or in an up-and-
down motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Carving knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Chef’s knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
utility knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
what Cuts what…You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
Prep & Cleanup
Keep shrimp ice cold before
peeling. The cool temp makes it
easier to remove the head and shell without
destroying the meat.
19
Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
make the Cut
Rough Chop Diced Fine Dice Minced JuliennedRough Chop Diced Fine Dice Minced Juliennedmincing
This is cutting a food into very thin slices, first in one direction, then turning and
cutting again.
Julienning
A French term, it means cutting into matchstick-
like shapes— usually about two
inches long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
Rough Chop Diced Fine Dice Minced Julienned
rough Chopping
Rough Chop Diced Fine Dice Minced Julienned
Dicing
The food should be cut
into cubes, each around ¾
of an inch.
Rough Chop Diced Fine Dice Minced Juliennedfine Dicing
You want cubes here, too,
but much smaller—around
¼ of an inch.
salads
33 Preserve CrisPness Help fresh greens last longer by wrapping them in a damp paper towel and placing in a resealable plastic bag.
34 Drain your greens When making salads, always dry greens well. Invest in a good salad spinner—or, if you don’t have one, try placing a saucer upside down in the bottom of the bowl before adding the salad. Extra water will run under the saucer and help keep the leafy greens fresh.
35 Dress right Make your own salad dressings to avoid additives. One easy recipe: Add 1 chopped shallot, 1 tbsp each honey and Dijon mustard, 1½ cups extra-virgin olive oil, and ½ cup vinegar to a 16 oz jar. Season with salt, pepper, and a fresh herb like basil or cilantro. Shake vigorously and serve.
rice
27 Cook without measuring Fill a large pot with more water than you think is necessary, add some salt, and bring to a boil. Add the rice, turn heat to low, and simmer until rice grains are chewy. Drain it, put rice back in the pot, and cover with a clean towel until ready to serve.
28 keeP it fluffy To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
29 mix it uP Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s delicious and full of fiber.
30 Cook in Bulk Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel, and microwave until warm.
soups/sauces
31 Cut the fat If your soup or sauce starts getting a fatty or greasy sheen on top while you’re cooking, add an ice cube. The ice will attract the fat and make it easier to scoop out. Or try tossing in a large lettuce leaf, which can also help to absorb oil. Remove the leaf once it goes limp.
32 make your own Deglazing a pan after cooking meat creates a great sauce. To do it, remove the meat and add twice the amount of water you want for the sauce. Crank the heat to high, and start scraping and stirring the pan to loosen the browned bits of food left inside. Keep boiling until the sauce starts to thicken.
Pasta
41 PerfeCt al Dente For the best pasta, always boil 1 to 2 minutes less than the package directs.
42 make it stiCk Add a bit of parmesan to your pasta after draining—it’ll help the sauce to adhere.
43 Cook oil-free Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
44 a Better sauCe Mix 1/3 to ¼ cup of the water you cook your pasta in to your sauce of choice before serving. The starch in the water adds body and creaminess.
45 fight Bugs Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
37 Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5–10 minutes to draw out the scorched taste.
38 Oversalt a pot of soup? Drop in some peeled potato slices to absorb the excess sodium. (Apples work as well.) Simmer the soup for 10 minutes, then remove the slices. If the dish contains citrus juice or wine, adding more can also help to balance things out.
39 Burn a dish containing milk? A pinch of salt will hide the scorched smell and taste.
40 Overcooked meat? Slice it thin and top with chopped tomato, onion, and jalapeño—or add olive oil and lime juice. The acid/oil combo will help to restore moisture levels in the abused protein.
4 quick kitchen fixes
Keep cheese from drying out after you slice it by smearing a bit of butter on the cut to seal in moisture.
36
Paring Knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
Boning Knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
Steak Knife
Best for: Cutting entrées
and ready- to-eat items at the table
Serrated Knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
Santoku
Best for: Chopping fruits
and vegies in cramped spaces or in an up-and-
down motion
Carving Knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
Chef’s Knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
Utility Knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
88 | EAT FIT
SHU
TT
ER
STO
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Wing
100g (with skin)Calories: 219Protein: 16.1g
Fat: 17.4g
Back
100g (no skin)Calories: 205Protein: 25g
Fat: 12g
Neck
100g (with skin)Calories: 297Protein: 14g
Fat: 26g
100g (no skin)Calories: 105
Protein: 22.3gFat: 1.6g
Breast Drumstick
100g (with skin)Calories: 154Protein: 17.6g
Fat: 9.3g
Thigh
100g (no skin)Calories: 119
Protein: 18.3gFat: 5g
FEELING CLUCKY? The low down on all your favourite chook parts
CH
AR
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RS
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Chicken and poultry
19 SCRAMBLE WITH EASE
Always add eggs to a hot pan. Heat expands the metal and seals off imperfections that the eggs would otherwise stick to.
20 PRECISION CRACKING
Break an egg on a rounded corner and shards of shell are more likely to fall into your food. Instead, use a hard, flat surface like your kitchen counter.
21 DAMAGE CONTROL
If you still manage to get some egg shell in your cracked egg, use one of the broken halves of the eggshell – its jagged edge will cut through the viscous egg white, making it easier to remove pesky shell bits.
22 PERFECT HARD-BOILED
To easily peel eggs, run them under cold water immediately after cooking.
23 ARE YOUR EGGS FRESH?
To find out, put them in a cup of water. Fresh eggs sink; bad ones float.
24 BROWN OR WHITE?
Although some people believe brown eggs are more “natural” than white, there’s really no difference in taste or quality. White eggs are laid by chooks with white feathers; brown eggs are laid by chooks with brown or red feathers.
15 SAUCE LATER To avoid charring your meat – and to guarantee a rich, caramelised exterior – hold off on applying sweet sauces like barbecue, teriyaki and honey glazes until the last 2–3 minutes of cooking.
16 TRY A SALT BATH Brining poultry is a surefire way to maintain moisture. One easy recipe: take equal parts sugar, sea salt and water and fill up a container (a cooler or big zip-top bag works well for whole poultry). Add your protein, making sure it’s fully submerged. Keep the meat cool and leave to soak overnight if
13 BUY IN BULK Especially when there’s a sale. When you get home, break the packages down into single servings, place in resealable plastic bags and freeze. To save even more time, pour your favourite marinades directly into the bag so the chicken is ready to defrost and cook.
14 HOW TO CONQUER TOUGH SKIN Always flip poultry skin side down before taking your knife to it. The pressure of the meat against the skin will give you clean cuts while reducing the risk of you nicking yourself.
you’re doing a big bird or 3-4 hours for small cuts of meat.
17 CRISPY SKIN Before baking a chook, sprinkle sea salt over the bird and leave uncovered in the fridge for a few hours. The salt draws out moisture for optimal crispiness.
18 TENDER BREASTSChook breasts are a great source of lean protein, but can be tough and dry. For more tender breasts, poach them in a pot on the stove, in water or chicken stock. Bring to a boil then simmer for 10 minutes, then switch off stove and leave in pot for a further 15-20 minutes.
TOP TIPSEGGS
SAFETY TIP: A FROZEN CHOOK SHOULD ALWAYS BE COMPLETELY THAWED BEFORE COOKING
EAT FIT | 89
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Spicy yoghurt wings(SERVES 8)
NUTRITION(PER SERVING)
Calories: 566
Protein: 55.9g
Carbs: 14.5g
Fat: 32g
1.5kg chicken wings, joints separated
1 cup plain, low-fat yoghurt1 cup hot sauce
1) In a bowl, mix ¾ cup yoghurt and ¾ cup hot sauce. Toss wings in the mixture and leave in the fridge overnight, covered in cling wrap.
2) Preheat oven to 200°C, then spread wings on a baking sheet and bake for 20 minutes.
3) Remove from oven and place wings under a hot grill, 3-4 minutes per side or until nice and browned.
4) Mix the remaining yoghurt and hot sauce and use as a dipping sauce. Serve with wings and salad.
CH
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90 | EAT FIT90 | EAT FIT
Lamb burger (serves 4)
Mix 700g lamb mince with 1 large or 2 small eggs, 1 tsp cumin and salt and pepper to taste. If mix is too dry, add another egg; if too runny, add 1 tbsp breadcrumbs. Form into four patties and fire up the barbie. Cook burgers on the hottest part of the grill for 10 minutes, turning as needed. Brush four wholemeal buns with olive oil and toast lightly on the grill while you fry four eggs. On the bottom bun halves, place 1 tbsp of shredded low fat mozzarella cheese and a sprinkling of sliced red onion. Top with lamb burger, a fried egg, slices of tomato and chopped lettuce.
Roast potatoes with eggplant and rosemary(SERVES 8)
500g potatoes, chopped
2 Japanese eggplant (the long, thin kind), sliced
1 bunch fresh rosemary, chopped
6 garlic cloves, chopped
¼ cup olive oilSalt and pepper, to taste
240g low-fat feta, cut into chunks
1) Preheat oven to 260°C.
2) Put your potato and eggplant into an open roasting pan and toss with the garlic, rosemary, oil, salt and pepper.
3) Roast for about 45 minutes, or until crisp and tender. Serve with feta chunks on top.
NUTRITION(PER SERVING)
Calories: 210
Protein: 11.1g
Carbs: 13.3g
Fat: 10.9g
Fibre: 4.6g
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EAT FIT | 91
8 8 M e n ’ s F i t n e s s J A n U A R Y 2 0 1 4 J A n U A R Y 2 0 1 4 M e n ’ s F i t n e s s 8 9
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ev
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s P
ag
e:
Fo
od
sty
lin
g b
y s
us
an
Ott
av
ian
o/H
all
ey
Re
so
ur
ce
s;
Ha
nd
to
rc
h c
ou
rte
sy
of
Me
ss
er
me
iste
r/ i
llu
str
ati
on
s b
y l
-d
op
a
fish and seafood14 a no-stiCk triCk When grilling delicate meat like salmon that sticks easily to your cooking surface, try holding it about an inch in front of a high-heat grill with your hands and then toss it with a swivel slide onto the grate. The fish should slide a few inches and in the process oil the surface, while also developing a bit of a crust. Let it cook until it gets crisp and has color, then flip to the other side.
15 extra flaky A baked fish fillet runs the risk of turning rubbery. Save yours by running a kitchen torch over the surface of the fish to tighten the skin before putting it in the oven. Bake as you would normally and the fillet will come out nice and flaky.
16 even searing Before tossing a fillet in a pan to cook, position your knife blade at a 10-degree angle and then scrape firmly a few times across the skin. This will pull some of the moisture off and allow for more even texture without overcooking.
17 PreP like a Pro Need to slice fish superthin—for homemade sushi, perhaps? Toss your fresh fillet in the freezer for a few minutes. Don’t freeze it…just firm up the flesh a bit so it’s easier to cut.
18 Cook in Pairs Tired of shrimp and scallops flipping around on your skewers every time you grill them? Solving the problem is easy. Just thread them through two parallel skewers instead of using just one.
20 Wet a dish towel, wring it out, and spread it flat under your cutting board. This will help keep the surface in place.
21 Peeling veggies? Trimming fat from meat? Add all scraps to one big bowl. (A colander sitting in your sink is ideal.) It’ll keep your counters clean as you go, making it easier to prepare your meal.
22 Buy a pair (or two) of kitchen shears. They’re faster than cutting food with a knife. Use them to chop herbs, break down a whole chicken, dice dried fruit, and slice tortillas
23 Moving food around your cutting surface with your knife blade down dulls the edge. Instead, just quickly turn the knife over and use the spine to push your chopped pieces aside.
24 To tell if your knife needs sharpening, slash the edge of a piece of paper. Sharp knives will cut cleanly; a dull knife will tear the paper.
25 To deep clean a wood cutting board without chemicals, rinse it, sprinkle salt on top, and scrub with half a lemon. The salt acts as an abrasive, while the acid in the juice sanitizes and deodorizes.
26 Try a bit of rubbing alcohol on a cotton ball to remove spots from stainless-steel pans. To save a pan in which you burned food, sprinkle on a spoonful of baking soda, some salt, and enough water to cover, then let sit overnight.
Paring knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Boning knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
steak knife
Best for: Cutting entrées
and ready- to-eat items at the table
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
serrated knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
santoku
Best for: Chopping fruits and veggies in
cramped spaces or in an up-and-
down motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Carving knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Chef’s knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
utility knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
what Cuts what…You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
Prep & Cleanup
Keep shrimp ice cold before
peeling. The cool temp makes it
easier to remove the head and shell without
destroying the meat.
19
Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
make the Cut
Rough Chop Diced Fine Dice Minced JuliennedRough Chop Diced Fine Dice Minced Juliennedmincing
This is cutting a food into very thin slices, first in one direction, then turning and
cutting again.
Julienning
A French term, it means cutting into matchstick-
like shapes— usually about two
inches long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
Rough Chop Diced Fine Dice Minced Julienned
rough Chopping
Rough Chop Diced Fine Dice Minced Julienned
Dicing
The food should be cut
into cubes, each around ¾
of an inch.
Rough Chop Diced Fine Dice Minced Juliennedfine Dicing
You want cubes here, too,
but much smaller—around
¼ of an inch.
salads
33 Preserve CrisPness Help fresh greens last longer by wrapping them in a damp paper towel and placing in a resealable plastic bag.
34 Drain your greens When making salads, always dry greens well. Invest in a good salad spinner—or, if you don’t have one, try placing a saucer upside down in the bottom of the bowl before adding the salad. Extra water will run under the saucer and help keep the leafy greens fresh.
35 Dress right Make your own salad dressings to avoid additives. One easy recipe: Add 1 chopped shallot, 1 tbsp each honey and Dijon mustard, 1½ cups extra-virgin olive oil, and ½ cup vinegar to a 16 oz jar. Season with salt, pepper, and a fresh herb like basil or cilantro. Shake vigorously and serve.
rice
27 Cook without measuring Fill a large pot with more water than you think is necessary, add some salt, and bring to a boil. Add the rice, turn heat to low, and simmer until rice grains are chewy. Drain it, put rice back in the pot, and cover with a clean towel until ready to serve.
28 keeP it fluffy To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
29 mix it uP Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s delicious and full of fiber.
30 Cook in Bulk Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel, and microwave until warm.
soups/sauces
31 Cut the fat If your soup or sauce starts getting a fatty or greasy sheen on top while you’re cooking, add an ice cube. The ice will attract the fat and make it easier to scoop out. Or try tossing in a large lettuce leaf, which can also help to absorb oil. Remove the leaf once it goes limp.
32 make your own Deglazing a pan after cooking meat creates a great sauce. To do it, remove the meat and add twice the amount of water you want for the sauce. Crank the heat to high, and start scraping and stirring the pan to loosen the browned bits of food left inside. Keep boiling until the sauce starts to thicken.
Pasta
41 PerfeCt al Dente For the best pasta, always boil 1 to 2 minutes less than the package directs.
42 make it stiCk Add a bit of parmesan to your pasta after draining—it’ll help the sauce to adhere.
43 Cook oil-free Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
44 a Better sauCe Mix 1/3 to ¼ cup of the water you cook your pasta in to your sauce of choice before serving. The starch in the water adds body and creaminess.
45 fight Bugs Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
37 Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5–10 minutes to draw out the scorched taste.
38 Oversalt a pot of soup? Drop in some peeled potato slices to absorb the excess sodium. (Apples work as well.) Simmer the soup for 10 minutes, then remove the slices. If the dish contains citrus juice or wine, adding more can also help to balance things out.
39 Burn a dish containing milk? A pinch of salt will hide the scorched smell and taste.
40 Overcooked meat? Slice it thin and top with chopped tomato, onion, and jalapeño—or add olive oil and lime juice. The acid/oil combo will help to restore moisture levels in the abused protein.
4 quick kitchen fixes
Keep cheese from drying out after you slice it by smearing a bit of butter on the cut to seal in moisture.
36
8 8 M e n ’ s F i t n e s s J A n U A R Y 2 0 1 4 J A n U A R Y 2 0 1 4 M e n ’ s F i t n e s s 8 9
Pr
ev
iou
s P
ag
e:
Fo
od
sty
lin
g b
y s
us
an
Ott
av
ian
o/H
all
ey
Re
so
ur
ce
s;
Ha
nd
to
rc
h c
ou
rte
sy
of
Me
ss
er
me
iste
r/ i
llu
str
ati
on
s b
y l
-d
op
a
fish and seafood14 a no-stiCk triCk When grilling delicate meat like salmon that sticks easily to your cooking surface, try holding it about an inch in front of a high-heat grill with your hands and then toss it with a swivel slide onto the grate. The fish should slide a few inches and in the process oil the surface, while also developing a bit of a crust. Let it cook until it gets crisp and has color, then flip to the other side.
15 extra flaky A baked fish fillet runs the risk of turning rubbery. Save yours by running a kitchen torch over the surface of the fish to tighten the skin before putting it in the oven. Bake as you would normally and the fillet will come out nice and flaky.
16 even searing Before tossing a fillet in a pan to cook, position your knife blade at a 10-degree angle and then scrape firmly a few times across the skin. This will pull some of the moisture off and allow for more even texture without overcooking.
17 PreP like a Pro Need to slice fish superthin—for homemade sushi, perhaps? Toss your fresh fillet in the freezer for a few minutes. Don’t freeze it…just firm up the flesh a bit so it’s easier to cut.
18 Cook in Pairs Tired of shrimp and scallops flipping around on your skewers every time you grill them? Solving the problem is easy. Just thread them through two parallel skewers instead of using just one.
20 Wet a dish towel, wring it out, and spread it flat under your cutting board. This will help keep the surface in place.
21 Peeling veggies? Trimming fat from meat? Add all scraps to one big bowl. (A colander sitting in your sink is ideal.) It’ll keep your counters clean as you go, making it easier to prepare your meal.
22 Buy a pair (or two) of kitchen shears. They’re faster than cutting food with a knife. Use them to chop herbs, break down a whole chicken, dice dried fruit, and slice tortillas
23 Moving food around your cutting surface with your knife blade down dulls the edge. Instead, just quickly turn the knife over and use the spine to push your chopped pieces aside.
24 To tell if your knife needs sharpening, slash the edge of a piece of paper. Sharp knives will cut cleanly; a dull knife will tear the paper.
25 To deep clean a wood cutting board without chemicals, rinse it, sprinkle salt on top, and scrub with half a lemon. The salt acts as an abrasive, while the acid in the juice sanitizes and deodorizes.
26 Try a bit of rubbing alcohol on a cotton ball to remove spots from stainless-steel pans. To save a pan in which you burned food, sprinkle on a spoonful of baking soda, some salt, and enough water to cover, then let sit overnight.
Paring knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Boning knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
steak knife
Best for: Cutting entrées
and ready- to-eat items at the table
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
serrated knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
santoku
Best for: Chopping fruits and veggies in
cramped spaces or in an up-and-
down motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Carving knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Chef’s knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
utility knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
what Cuts what…You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
Prep & Cleanup
Keep shrimp ice cold before
peeling. The cool temp makes it
easier to remove the head and shell without
destroying the meat.
19
Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
make the Cut
Rough Chop Diced Fine Dice Minced JuliennedRough Chop Diced Fine Dice Minced Juliennedmincing
This is cutting a food into very thin slices, first in one direction, then turning and
cutting again.
Julienning
A French term, it means cutting into matchstick-
like shapes— usually about two
inches long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
Rough Chop Diced Fine Dice Minced Julienned
rough Chopping
Rough Chop Diced Fine Dice Minced Julienned
Dicing
The food should be cut
into cubes, each around ¾
of an inch.
Rough Chop Diced Fine Dice Minced Juliennedfine Dicing
You want cubes here, too,
but much smaller—around
¼ of an inch.
salads
33 Preserve CrisPness Help fresh greens last longer by wrapping them in a damp paper towel and placing in a resealable plastic bag.
34 Drain your greens When making salads, always dry greens well. Invest in a good salad spinner—or, if you don’t have one, try placing a saucer upside down in the bottom of the bowl before adding the salad. Extra water will run under the saucer and help keep the leafy greens fresh.
35 Dress right Make your own salad dressings to avoid additives. One easy recipe: Add 1 chopped shallot, 1 tbsp each honey and Dijon mustard, 1½ cups extra-virgin olive oil, and ½ cup vinegar to a 16 oz jar. Season with salt, pepper, and a fresh herb like basil or cilantro. Shake vigorously and serve.
rice
27 Cook without measuring Fill a large pot with more water than you think is necessary, add some salt, and bring to a boil. Add the rice, turn heat to low, and simmer until rice grains are chewy. Drain it, put rice back in the pot, and cover with a clean towel until ready to serve.
28 keeP it fluffy To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
29 mix it uP Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s delicious and full of fiber.
30 Cook in Bulk Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel, and microwave until warm.
soups/sauces
31 Cut the fat If your soup or sauce starts getting a fatty or greasy sheen on top while you’re cooking, add an ice cube. The ice will attract the fat and make it easier to scoop out. Or try tossing in a large lettuce leaf, which can also help to absorb oil. Remove the leaf once it goes limp.
32 make your own Deglazing a pan after cooking meat creates a great sauce. To do it, remove the meat and add twice the amount of water you want for the sauce. Crank the heat to high, and start scraping and stirring the pan to loosen the browned bits of food left inside. Keep boiling until the sauce starts to thicken.
Pasta
41 PerfeCt al Dente For the best pasta, always boil 1 to 2 minutes less than the package directs.
42 make it stiCk Add a bit of parmesan to your pasta after draining—it’ll help the sauce to adhere.
43 Cook oil-free Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
44 a Better sauCe Mix 1/3 to ¼ cup of the water you cook your pasta in to your sauce of choice before serving. The starch in the water adds body and creaminess.
45 fight Bugs Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
37 Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5–10 minutes to draw out the scorched taste.
38 Oversalt a pot of soup? Drop in some peeled potato slices to absorb the excess sodium. (Apples work as well.) Simmer the soup for 10 minutes, then remove the slices. If the dish contains citrus juice or wine, adding more can also help to balance things out.
39 Burn a dish containing milk? A pinch of salt will hide the scorched smell and taste.
40 Overcooked meat? Slice it thin and top with chopped tomato, onion, and jalapeño—or add olive oil and lime juice. The acid/oil combo will help to restore moisture levels in the abused protein.
4 quick kitchen fixes
Keep cheese from drying out after you slice it by smearing a bit of butter on the cut to seal in moisture.
36
Mincing Julienning
8 8 M e n ’ s F i t n e s s J A n U A R Y 2 0 1 4 J A n U A R Y 2 0 1 4 M e n ’ s F i t n e s s 8 9
Pr
ev
iou
s P
ag
e:
Fo
od
sty
lin
g b
y s
us
an
Ott
av
ian
o/H
all
ey
Re
so
ur
ce
s;
Ha
nd
to
rc
h c
ou
rte
sy
of
Me
ss
er
me
iste
r/ i
llu
str
ati
on
s b
y l
-d
op
a
fish and seafood14 a no-stiCk triCk When grilling delicate meat like salmon that sticks easily to your cooking surface, try holding it about an inch in front of a high-heat grill with your hands and then toss it with a swivel slide onto the grate. The fish should slide a few inches and in the process oil the surface, while also developing a bit of a crust. Let it cook until it gets crisp and has color, then flip to the other side.
15 extra flaky A baked fish fillet runs the risk of turning rubbery. Save yours by running a kitchen torch over the surface of the fish to tighten the skin before putting it in the oven. Bake as you would normally and the fillet will come out nice and flaky.
16 even searing Before tossing a fillet in a pan to cook, position your knife blade at a 10-degree angle and then scrape firmly a few times across the skin. This will pull some of the moisture off and allow for more even texture without overcooking.
17 PreP like a Pro Need to slice fish superthin—for homemade sushi, perhaps? Toss your fresh fillet in the freezer for a few minutes. Don’t freeze it…just firm up the flesh a bit so it’s easier to cut.
18 Cook in Pairs Tired of shrimp and scallops flipping around on your skewers every time you grill them? Solving the problem is easy. Just thread them through two parallel skewers instead of using just one.
20 Wet a dish towel, wring it out, and spread it flat under your cutting board. This will help keep the surface in place.
21 Peeling veggies? Trimming fat from meat? Add all scraps to one big bowl. (A colander sitting in your sink is ideal.) It’ll keep your counters clean as you go, making it easier to prepare your meal.
22 Buy a pair (or two) of kitchen shears. They’re faster than cutting food with a knife. Use them to chop herbs, break down a whole chicken, dice dried fruit, and slice tortillas
23 Moving food around your cutting surface with your knife blade down dulls the edge. Instead, just quickly turn the knife over and use the spine to push your chopped pieces aside.
24 To tell if your knife needs sharpening, slash the edge of a piece of paper. Sharp knives will cut cleanly; a dull knife will tear the paper.
25 To deep clean a wood cutting board without chemicals, rinse it, sprinkle salt on top, and scrub with half a lemon. The salt acts as an abrasive, while the acid in the juice sanitizes and deodorizes.
26 Try a bit of rubbing alcohol on a cotton ball to remove spots from stainless-steel pans. To save a pan in which you burned food, sprinkle on a spoonful of baking soda, some salt, and enough water to cover, then let sit overnight.
Paring knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Boning knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
steak knife
Best for: Cutting entrées
and ready- to-eat items at the table
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
serrated knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
santoku
Best for: Chopping fruits and veggies in
cramped spaces or in an up-and-
down motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Carving knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Chef’s knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
utility knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
what Cuts what…You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
Prep & Cleanup
Keep shrimp ice cold before
peeling. The cool temp makes it
easier to remove the head and shell without
destroying the meat.
19
Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
make the Cut
Rough Chop Diced Fine Dice Minced JuliennedRough Chop Diced Fine Dice Minced Juliennedmincing
This is cutting a food into very thin slices, first in one direction, then turning and
cutting again.
Julienning
A French term, it means cutting into matchstick-
like shapes— usually about two
inches long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
Rough Chop Diced Fine Dice Minced Julienned
rough Chopping
Rough Chop Diced Fine Dice Minced Julienned
Dicing
The food should be cut
into cubes, each around ¾
of an inch.
Rough Chop Diced Fine Dice Minced Juliennedfine Dicing
You want cubes here, too,
but much smaller—around
¼ of an inch.
salads
33 Preserve CrisPness Help fresh greens last longer by wrapping them in a damp paper towel and placing in a resealable plastic bag.
34 Drain your greens When making salads, always dry greens well. Invest in a good salad spinner—or, if you don’t have one, try placing a saucer upside down in the bottom of the bowl before adding the salad. Extra water will run under the saucer and help keep the leafy greens fresh.
35 Dress right Make your own salad dressings to avoid additives. One easy recipe: Add 1 chopped shallot, 1 tbsp each honey and Dijon mustard, 1½ cups extra-virgin olive oil, and ½ cup vinegar to a 16 oz jar. Season with salt, pepper, and a fresh herb like basil or cilantro. Shake vigorously and serve.
rice
27 Cook without measuring Fill a large pot with more water than you think is necessary, add some salt, and bring to a boil. Add the rice, turn heat to low, and simmer until rice grains are chewy. Drain it, put rice back in the pot, and cover with a clean towel until ready to serve.
28 keeP it fluffy To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
29 mix it uP Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s delicious and full of fiber.
30 Cook in Bulk Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel, and microwave until warm.
soups/sauces
31 Cut the fat If your soup or sauce starts getting a fatty or greasy sheen on top while you’re cooking, add an ice cube. The ice will attract the fat and make it easier to scoop out. Or try tossing in a large lettuce leaf, which can also help to absorb oil. Remove the leaf once it goes limp.
32 make your own Deglazing a pan after cooking meat creates a great sauce. To do it, remove the meat and add twice the amount of water you want for the sauce. Crank the heat to high, and start scraping and stirring the pan to loosen the browned bits of food left inside. Keep boiling until the sauce starts to thicken.
Pasta
41 PerfeCt al Dente For the best pasta, always boil 1 to 2 minutes less than the package directs.
42 make it stiCk Add a bit of parmesan to your pasta after draining—it’ll help the sauce to adhere.
43 Cook oil-free Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
44 a Better sauCe Mix 1/3 to ¼ cup of the water you cook your pasta in to your sauce of choice before serving. The starch in the water adds body and creaminess.
45 fight Bugs Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
37 Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5–10 minutes to draw out the scorched taste.
38 Oversalt a pot of soup? Drop in some peeled potato slices to absorb the excess sodium. (Apples work as well.) Simmer the soup for 10 minutes, then remove the slices. If the dish contains citrus juice or wine, adding more can also help to balance things out.
39 Burn a dish containing milk? A pinch of salt will hide the scorched smell and taste.
40 Overcooked meat? Slice it thin and top with chopped tomato, onion, and jalapeño—or add olive oil and lime juice. The acid/oil combo will help to restore moisture levels in the abused protein.
4 quick kitchen fixes
Keep cheese from drying out after you slice it by smearing a bit of butter on the cut to seal in moisture.
36
Rough chopping
8 8 M e n ’ s F i t n e s s J A n U A R Y 2 0 1 4 J A n U A R Y 2 0 1 4 M e n ’ s F i t n e s s 8 9
Pr
ev
iou
s P
ag
e:
Fo
od
sty
lin
g b
y s
us
an
Ott
av
ian
o/H
all
ey
Re
so
ur
ce
s;
Ha
nd
to
rc
h c
ou
rte
sy
of
Me
ss
er
me
iste
r/ i
llu
str
ati
on
s b
y l
-d
op
a
fish and seafood14 a no-stiCk triCk When grilling delicate meat like salmon that sticks easily to your cooking surface, try holding it about an inch in front of a high-heat grill with your hands and then toss it with a swivel slide onto the grate. The fish should slide a few inches and in the process oil the surface, while also developing a bit of a crust. Let it cook until it gets crisp and has color, then flip to the other side.
15 extra flaky A baked fish fillet runs the risk of turning rubbery. Save yours by running a kitchen torch over the surface of the fish to tighten the skin before putting it in the oven. Bake as you would normally and the fillet will come out nice and flaky.
16 even searing Before tossing a fillet in a pan to cook, position your knife blade at a 10-degree angle and then scrape firmly a few times across the skin. This will pull some of the moisture off and allow for more even texture without overcooking.
17 PreP like a Pro Need to slice fish superthin—for homemade sushi, perhaps? Toss your fresh fillet in the freezer for a few minutes. Don’t freeze it…just firm up the flesh a bit so it’s easier to cut.
18 Cook in Pairs Tired of shrimp and scallops flipping around on your skewers every time you grill them? Solving the problem is easy. Just thread them through two parallel skewers instead of using just one.
20 Wet a dish towel, wring it out, and spread it flat under your cutting board. This will help keep the surface in place.
21 Peeling veggies? Trimming fat from meat? Add all scraps to one big bowl. (A colander sitting in your sink is ideal.) It’ll keep your counters clean as you go, making it easier to prepare your meal.
22 Buy a pair (or two) of kitchen shears. They’re faster than cutting food with a knife. Use them to chop herbs, break down a whole chicken, dice dried fruit, and slice tortillas
23 Moving food around your cutting surface with your knife blade down dulls the edge. Instead, just quickly turn the knife over and use the spine to push your chopped pieces aside.
24 To tell if your knife needs sharpening, slash the edge of a piece of paper. Sharp knives will cut cleanly; a dull knife will tear the paper.
25 To deep clean a wood cutting board without chemicals, rinse it, sprinkle salt on top, and scrub with half a lemon. The salt acts as an abrasive, while the acid in the juice sanitizes and deodorizes.
26 Try a bit of rubbing alcohol on a cotton ball to remove spots from stainless-steel pans. To save a pan in which you burned food, sprinkle on a spoonful of baking soda, some salt, and enough water to cover, then let sit overnight.
Paring knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Boning knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
steak knife
Best for: Cutting entrées
and ready- to-eat items at the table
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
serrated knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
santoku
Best for: Chopping fruits and veggies in
cramped spaces or in an up-and-
down motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Carving knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Chef’s knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
utility knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
what Cuts what…You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
Prep & Cleanup
Keep shrimp ice cold before
peeling. The cool temp makes it
easier to remove the head and shell without
destroying the meat.
19
Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
make the Cut
Rough Chop Diced Fine Dice Minced JuliennedRough Chop Diced Fine Dice Minced Juliennedmincing
This is cutting a food into very thin slices, first in one direction, then turning and
cutting again.
Julienning
A French term, it means cutting into matchstick-
like shapes— usually about two
inches long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
Rough Chop Diced Fine Dice Minced Julienned
rough Chopping
Rough Chop Diced Fine Dice Minced Julienned
Dicing
The food should be cut
into cubes, each around ¾
of an inch.
Rough Chop Diced Fine Dice Minced Juliennedfine Dicing
You want cubes here, too,
but much smaller—around
¼ of an inch.
salads
33 Preserve CrisPness Help fresh greens last longer by wrapping them in a damp paper towel and placing in a resealable plastic bag.
34 Drain your greens When making salads, always dry greens well. Invest in a good salad spinner—or, if you don’t have one, try placing a saucer upside down in the bottom of the bowl before adding the salad. Extra water will run under the saucer and help keep the leafy greens fresh.
35 Dress right Make your own salad dressings to avoid additives. One easy recipe: Add 1 chopped shallot, 1 tbsp each honey and Dijon mustard, 1½ cups extra-virgin olive oil, and ½ cup vinegar to a 16 oz jar. Season with salt, pepper, and a fresh herb like basil or cilantro. Shake vigorously and serve.
rice
27 Cook without measuring Fill a large pot with more water than you think is necessary, add some salt, and bring to a boil. Add the rice, turn heat to low, and simmer until rice grains are chewy. Drain it, put rice back in the pot, and cover with a clean towel until ready to serve.
28 keeP it fluffy To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
29 mix it uP Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s delicious and full of fiber.
30 Cook in Bulk Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel, and microwave until warm.
soups/sauces
31 Cut the fat If your soup or sauce starts getting a fatty or greasy sheen on top while you’re cooking, add an ice cube. The ice will attract the fat and make it easier to scoop out. Or try tossing in a large lettuce leaf, which can also help to absorb oil. Remove the leaf once it goes limp.
32 make your own Deglazing a pan after cooking meat creates a great sauce. To do it, remove the meat and add twice the amount of water you want for the sauce. Crank the heat to high, and start scraping and stirring the pan to loosen the browned bits of food left inside. Keep boiling until the sauce starts to thicken.
Pasta
41 PerfeCt al Dente For the best pasta, always boil 1 to 2 minutes less than the package directs.
42 make it stiCk Add a bit of parmesan to your pasta after draining—it’ll help the sauce to adhere.
43 Cook oil-free Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
44 a Better sauCe Mix 1/3 to ¼ cup of the water you cook your pasta in to your sauce of choice before serving. The starch in the water adds body and creaminess.
45 fight Bugs Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
37 Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5–10 minutes to draw out the scorched taste.
38 Oversalt a pot of soup? Drop in some peeled potato slices to absorb the excess sodium. (Apples work as well.) Simmer the soup for 10 minutes, then remove the slices. If the dish contains citrus juice or wine, adding more can also help to balance things out.
39 Burn a dish containing milk? A pinch of salt will hide the scorched smell and taste.
40 Overcooked meat? Slice it thin and top with chopped tomato, onion, and jalapeño—or add olive oil and lime juice. The acid/oil combo will help to restore moisture levels in the abused protein.
4 quick kitchen fixes
Keep cheese from drying out after you slice it by smearing a bit of butter on the cut to seal in moisture.
36
Dicing
8 8 M e n ’ s F i t n e s s J A n U A R Y 2 0 1 4 J A n U A R Y 2 0 1 4 M e n ’ s F i t n e s s 8 9
Pr
ev
iou
s P
ag
e:
Fo
od
sty
lin
g b
y s
us
an
Ott
av
ian
o/H
all
ey
Re
so
ur
ce
s;
Ha
nd
to
rc
h c
ou
rte
sy
of
Me
ss
er
me
iste
r/ i
llu
str
ati
on
s b
y l
-d
op
a
fish and seafood14 a no-stiCk triCk When grilling delicate meat like salmon that sticks easily to your cooking surface, try holding it about an inch in front of a high-heat grill with your hands and then toss it with a swivel slide onto the grate. The fish should slide a few inches and in the process oil the surface, while also developing a bit of a crust. Let it cook until it gets crisp and has color, then flip to the other side.
15 extra flaky A baked fish fillet runs the risk of turning rubbery. Save yours by running a kitchen torch over the surface of the fish to tighten the skin before putting it in the oven. Bake as you would normally and the fillet will come out nice and flaky.
16 even searing Before tossing a fillet in a pan to cook, position your knife blade at a 10-degree angle and then scrape firmly a few times across the skin. This will pull some of the moisture off and allow for more even texture without overcooking.
17 PreP like a Pro Need to slice fish superthin—for homemade sushi, perhaps? Toss your fresh fillet in the freezer for a few minutes. Don’t freeze it…just firm up the flesh a bit so it’s easier to cut.
18 Cook in Pairs Tired of shrimp and scallops flipping around on your skewers every time you grill them? Solving the problem is easy. Just thread them through two parallel skewers instead of using just one.
20 Wet a dish towel, wring it out, and spread it flat under your cutting board. This will help keep the surface in place.
21 Peeling veggies? Trimming fat from meat? Add all scraps to one big bowl. (A colander sitting in your sink is ideal.) It’ll keep your counters clean as you go, making it easier to prepare your meal.
22 Buy a pair (or two) of kitchen shears. They’re faster than cutting food with a knife. Use them to chop herbs, break down a whole chicken, dice dried fruit, and slice tortillas
23 Moving food around your cutting surface with your knife blade down dulls the edge. Instead, just quickly turn the knife over and use the spine to push your chopped pieces aside.
24 To tell if your knife needs sharpening, slash the edge of a piece of paper. Sharp knives will cut cleanly; a dull knife will tear the paper.
25 To deep clean a wood cutting board without chemicals, rinse it, sprinkle salt on top, and scrub with half a lemon. The salt acts as an abrasive, while the acid in the juice sanitizes and deodorizes.
26 Try a bit of rubbing alcohol on a cotton ball to remove spots from stainless-steel pans. To save a pan in which you burned food, sprinkle on a spoonful of baking soda, some salt, and enough water to cover, then let sit overnight.
Paring knife
Best for: Peeling, carving, or coring fresh vegetables and
fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Boning knife
Best for: Making intricate
cuts in tight spaces or
separating raw meat from bone
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
steak knife
Best for: Cutting entrées
and ready- to-eat items at the table
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
serrated knife
Best for: Slicing soft
foods like bread that might be crushed by a regular knife
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
santoku
Best for: Chopping fruits and veggies in
cramped spaces or in an up-and-
down motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Carving knife
Best for: Slicing meat very thin or
cutting through large, boneless pieces of meat
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
Chef’s knife
Best for: Chopping,
especially in a rocking,
back-and-forth motion
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
utility knife
Best for: Cutting and
dicing small to medium-size
vegetables and fruits
PairingBoning
Utility
Steak
SerratedSantoku
CarvingChef’s
what Cuts what…You probably have a butcher’s block with a dozen different knives. But are you using them correctly?
Prep & Cleanup
Keep shrimp ice cold before
peeling. The cool temp makes it
easier to remove the head and shell without
destroying the meat.
19
Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
make the Cut
Rough Chop Diced Fine Dice Minced JuliennedRough Chop Diced Fine Dice Minced Juliennedmincing
This is cutting a food into very thin slices, first in one direction, then turning and
cutting again.
Julienning
A French term, it means cutting into matchstick-
like shapes— usually about two
inches long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
Rough Chop Diced Fine Dice Minced Julienned
rough Chopping
Rough Chop Diced Fine Dice Minced Julienned
Dicing
The food should be cut
into cubes, each around ¾
of an inch.
Rough Chop Diced Fine Dice Minced Juliennedfine Dicing
You want cubes here, too,
but much smaller—around
¼ of an inch.
salads
33 Preserve CrisPness Help fresh greens last longer by wrapping them in a damp paper towel and placing in a resealable plastic bag.
34 Drain your greens When making salads, always dry greens well. Invest in a good salad spinner—or, if you don’t have one, try placing a saucer upside down in the bottom of the bowl before adding the salad. Extra water will run under the saucer and help keep the leafy greens fresh.
35 Dress right Make your own salad dressings to avoid additives. One easy recipe: Add 1 chopped shallot, 1 tbsp each honey and Dijon mustard, 1½ cups extra-virgin olive oil, and ½ cup vinegar to a 16 oz jar. Season with salt, pepper, and a fresh herb like basil or cilantro. Shake vigorously and serve.
rice
27 Cook without measuring Fill a large pot with more water than you think is necessary, add some salt, and bring to a boil. Add the rice, turn heat to low, and simmer until rice grains are chewy. Drain it, put rice back in the pot, and cover with a clean towel until ready to serve.
28 keeP it fluffy To keep your rice nice and airy, add half a teaspoon of lemon juice for every two cups of water used to boil the rice.
29 mix it uP Not so keen on chewy brown rice? Try making a 50/50 mix of brown and white rice. You’ll get a hybrid side dish that’s delicious and full of fiber.
30 Cook in Bulk Make a big batch of rice (or quinoa or beans) and store single servings in freezer- and microwave-safe containers. The sides will keep for up to three months. When you’re ready to defrost, just splash a little water into the bowl, cover with a damp paper towel, and microwave until warm.
soups/sauces
31 Cut the fat If your soup or sauce starts getting a fatty or greasy sheen on top while you’re cooking, add an ice cube. The ice will attract the fat and make it easier to scoop out. Or try tossing in a large lettuce leaf, which can also help to absorb oil. Remove the leaf once it goes limp.
32 make your own Deglazing a pan after cooking meat creates a great sauce. To do it, remove the meat and add twice the amount of water you want for the sauce. Crank the heat to high, and start scraping and stirring the pan to loosen the browned bits of food left inside. Keep boiling until the sauce starts to thicken.
Pasta
41 PerfeCt al Dente For the best pasta, always boil 1 to 2 minutes less than the package directs.
42 make it stiCk Add a bit of parmesan to your pasta after draining—it’ll help the sauce to adhere.
43 Cook oil-free Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
44 a Better sauCe Mix 1/3 to ¼ cup of the water you cook your pasta in to your sauce of choice before serving. The starch in the water adds body and creaminess.
45 fight Bugs Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
37 Next time you burn a pot of rice, lay a slice of bread on top and put the lid back on the pot for 5–10 minutes to draw out the scorched taste.
38 Oversalt a pot of soup? Drop in some peeled potato slices to absorb the excess sodium. (Apples work as well.) Simmer the soup for 10 minutes, then remove the slices. If the dish contains citrus juice or wine, adding more can also help to balance things out.
39 Burn a dish containing milk? A pinch of salt will hide the scorched smell and taste.
40 Overcooked meat? Slice it thin and top with chopped tomato, onion, and jalapeño—or add olive oil and lime juice. The acid/oil combo will help to restore moisture levels in the abused protein.
4 quick kitchen fixes
Keep cheese from drying out after you slice it by smearing a bit of butter on the cut to seal in moisture.
36
Fine dicing
Vegetables
34 PERFECT AL DENTE
For the best pasta, always boil for 1 to 2 minutes less than the package directs. To test the “bite”, literally use your teeth – take a piece of pasta from the pot and take a bite - it should be cooked but still feel slightly firm in the centre.
35 COOK OIL-FREE Avoid adding oil to pasta when you cook it. Oil collects on the outside of the pasta and can repel other toppings.
36 A BETTER SAUCE
Before you drain the pasta, reserve ¼ cup of the water you cooked the pasta in and add it to your sauce of choice before serving. The starch in the water adds body and creaminess.
37 DON’T RINSE
Don’t rinse your pasta after draining. That starch sitting on your heated pasta will help the sauce adhere, and also improves flavour. The only time to rinse pasta after cooking is when you’re using it in a cold dish.
38 FIGHT BUGS
Toss a bay leaf into your pasta canister. It will help to repel insects. (It works for flour, too.)
39 BE CREATIVE
When making a pasta sauce, remember – less is more. Some crushed tomatoes, garlic and fresh basil leaves will give you a healthy sauce with plenty of flavour but almost zero prep. EF
TOP TIPSPASTA
28 SLICE RIGHT Cutting onions lengthwise, with the grain of the plant, ensures the slices hold up better during cooking. Slice an onion crosswise, with the grain, and it will break down more while cooking.
29 TATER TRICKS To kick-start a baked potato, prick it a few times with a fork, nuke it for three to four minutes, and then move to a 220°C oven for an additional 25 to 30 minutes.
30 GUAC BASICS To store half an avocado without it turning brown, refrigerate flesh-side down in a bowl of water with lemon juice.
25 FRESH SPEARS Store fresh asparagus spears in the fridge, standing in water. When you’re ready to cook them, don’t use a knife to trim the ends. Instead, grab the base of the stem and snap it off. It will naturally break right above the point where the flesh of the plant becomes too tough to eat.
26 SANDWICH TOPPERS For faster caramelised onions or mushrooms, nuke diced chunks to help them soften and then finish them in the frypan.
27 AVOID BITTERNESS Never chop onions in a food processor or run your knife over them too many times. Overcutting leads to bitterness.
31 STAR CHAR Rather than sautéeing capsicum or roasting them in the oven, use a hand torch to blacken them. It’s a quick, easy (and kinda fun) way to add texture and flavour to the skins.
32 HERB OVERLOAD? Freeze the excess. Chop them up, put in an ice-cube tray and top with a bit of olive oil or chicken stock. Toss the frozen herb cubes into dishes for a burst of fresh flavour.
33 RIP, DON’T CUT Remove the tough stems on lettuce, silverbeet and greens by simply ripping the leaves off the stem instead of slicing.
MAKE THE CUT… Recipe call for roughly chopped potatoes or julienned carrots? Here’s what that actually means:
This is cutting a food into very thin slices, first in one
direction, then turning and cutting again.
A French term, it means cutting into matchstick-like
shapes —usually about 5cm long.
Appearance doesn’t matter; just get the food
into bite-size pieces.
The food should be cut into cubes, each around 2cm.
You want cubes here, too, but much smaller — around 0.5cm.
SPRINKLE VEGIES WITH A BIT OF SALT BEFORE COOKING. THE SALT DRAWS OUT MOISTURE AND HELPS THEM TO CARAMELISE.
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COULD THIS
EVER BE GOOD FOR
YOU?{By DAVIN SGARGETTA}
For years experts have been telling us to ditch the ciggies, booze and junk food. But what if consuming them on a small scale is actually good for
you? Eat Fit investigates hormesis, the theory that low doses of potentially harmful foods and substances can have a positive effect on human health
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What about 2 and 5?
Australians are eating 30 per cent less fruit and vegetables than 15 years ago, with one in four adults eating no vegetables on an average day and only 7 per cent eating the daily recommended five servings, according to 2014 research from the Australian Bureau of Statistics.
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15NUMBER OF DEATHS PER DAY ALCOHOL
IS RESPONSIBLE FOR IN AUSTRALIA*
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EAT FIT | 95
We are constantly bombarded with reminders of things in our world that can kill us.
Cigarettes, alcohol, foods, drugs, radiation, pollution – the message is that despite being around us constantly, at arm’s reach, in our fridges and cupboards, sold in our shops and filling our nostrils, we must avoid them at all cost.
In the area of public health there have been two accepted graphical models used to explain dose-response outcomes – how our bodies react to exposure to compounds like chemicals, biological agents or radiation.
Initially, scientific attitudes were geared towards a threshold model, where it was thought that exposure to a substance would have no effect on your health if you only took a little bit. Once the dose increased beyond a particular threshold level the effect would shoot up rapidly. So, for example, it was believed that you could consume a certain amount of alcohol over time and see no negative biological impact. Once you hit a certain limit then the negative effects headed for the ceiling.
In the mid 20th century, that line of thinking shifted to a linear, no-threshold model. This line of thinking says that any exposure would have some impact biologically, and it would increase as exposure increased. It’s the “every cigarette is doing you damage” approach. We know it’s bad for you – a little is bad, a lot is worse – so just don’t take it.
When he started generating noise with his research findings in the area of hormesis – a pre-existing, but often ignored model of dose-response – American scientist Dr Edward Calabrese did more than challenge long-held beliefs about how bodies respond to different stressors and toxins. He challenged long-standing organisations and institutions.
The theory behind hormesis
the clutches of these carcinogenic demons that taunt us on a daily basis, have we been robbed of some significant health benefits?
Take the sun, for example. The link between sun exposure and cancer risk is well documented, and considering a linear, non-threshold approach, any exposure to the sun should increase your cancer risk.
What hormesis says is that at small and controlled levels of exposure to sunlight, our skin cells may experience a strengthening response.
There have been studies where organisms have been placed in
(which means to excite) highlights a particular effect at the low end of ingestion or exposure that has surprised, excited and perplexed many people in the scientific community. It claims that not only is there some effect at low doses – opposing the threshold model – it is an opposite effect to what the reaction will be at high doses – opposing the linear model. So, as you take a substance, high doses might give you a negative effect, but at low doses you actually get a positive effect. This is known as a biphasic response – first phase equals positive response, second phase equals negative response.
Imagine that: things that we’ve been told to run away from screaming might actually have a positive effect on us in small doses. Health organisations are taking notice.
When you think about it, though, it makes sense. We know that medications that make us feel well at low doses can kill us at high doses. We know that vitamin supplements at low doses can have health benefits, but at high doses be detrimental to our health, and we know that high-intensity exercise like weight training at the right frequency and intensity – which is itself cell damage – can increase your strength and muscle size over time, whereas overtraining can have the opposite effect. But it seems that this effect is far more widespread and can cover any number of areas and substances, including carcinogens.
In an open lecture, Dr Calabrese said: “The failure to consider hormesis within risk assessment in the area of health is a serious failing. Risk assessment needs to consider the entire dose-response continuum in order to serve the public health,” not just the end where bad stuff happens.
In our never-ending quest to escape
Soft drink:1 can
Alcohol:2 standard glasses
Chocolate: ½ bar
Potato crisps 30g
Meat pie:1 (equals 3 extras)
Pizza:1 slice (equals 2 extras)
Ice cream:2 scoops
Lean meat: 65-100g
GOVERNMENT GUIDELINES: FOOD AND DRINK For men aged 19-60, the Australian Government recommends limiting consumption to 0-3 different “extras” per day. Extras are defined as “food high in fat, salt and sugar we occasionally use for variety”.
Just gotta have some chippies? Keep it to a 30g
serve...
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“It seems counter-intuitive that something can get stronger as you seek to damage it”
96 | EAT FIT
Sunlight
Ten to 15 minutes of unprotected sun exposure of the face, arms and hands before 10am or after 3pm, three to four times a week, will give you enough Vitamin D without skin damage. SH
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environments that are completely free from radiation for extended periods of time. Once exposed to moderate doses of radiation, these organisms struggle to cope compared with those that have been allowed to receive normal levels of radiation that we all experience in daily life. An ongoing and natural exposure to low-dose radiation actually strengthens the organism. Naturally there is a limit to how much radiation one can bear in a single sitting, but that’s the principle and the mechanism of hormesis.
According to Professor of Preventive Cancer Biology, Pamela Sykes, of Flinders University, SA, “If you have the right research protocol you’ll see this effect almost every time. It’s extremely widespread, but you have to have the right doses, and timing and endpoints, to be able to see it.
“The problem is we’re all so genetically different, so it might be slightly different for different people.
enjoy alcohol in a way that’s responsible, so it’s definitely possible.
“But when you look at the health costs associated with alcohol it starts to turn you a little more pessimistic.
“It’s a big burden on the hospital system so I worry that if you market the potential health benefits of alcohol, even though that might be legitimate, that risk might result in a negative outcome overall – it helps people to justify what would otherwise be problematic drinking.”
There are certainly potential social drawbacks to what the science of hormesis is promising, and it explains why Dr Calabrese is getting both backlash and praise for his work. While travelling the States and presenting his findings, there are reports of him being trailed by resistant thinkers who have taken it upon themselves to antagonise him during Q&A sessions. A lot of money is invested in the traditional models of dose-response and so it seems unsurprising that many would be concerned about the Pandora’s Box that might be starting to open. But he continues to push forward because he believes in the science and he is gathering a great deal of support.
The potential at this early stage appears to be dramatic. Could we harness the hormetic response to build up tolerances for carcinogens to prevent cancers from growing in the first place? Could we progressively overload the hormetic response so that our base levels shift and our cells become more resistant? And could we see hormetic effects in areas such as depression and eating disorders?
Nassim Nicholas Taleb, economist, philosopher and author of Antifragile: Things That Gain From Disorder, once wrote that we don’t have a word to describe the opposite of fragile, just different degrees of fragility. Even something that is strong can only become weaker. But what about the idea of a system that gets stronger in the face of stress? It almost seems counter-intuitive – something that gets stronger as you seek to damage it. As we now know, this phenomenon exists widely in nature. Hormesis might be the scientific pursuit that seeks to introduce it into our labs and our hospitals.
We may be at the doorstep of a time where our health goals are to build up to face the health challenges of the future, rather than to seek to avoid them. EF
“The other thing is that with some of the work being done,
for example with radiation, the dose and the timing and the dose rate with which you give it are potentially different for different cancers, so you have to know what you’re doing.”
According to Professor Sykes, the potential is exciting
– we can harness this effect to even strengthen cells, and
there’s potential for benefits to health areas such as diabetes,
cancer, atherosclerosis and even hair loss. The challenge becomes knowing the dose of these particular compounds that give you a positive effect, for different periods of time, for different conditions and for different people – not an easy task.
“We know that all cancers tend to be different, and so the biology tends to be different and the way in which we respond to low doses of different things will be different in different people and for different endpoints,” she says. “So you can’t just say that this is the dose for this type of cancer.”
Perhaps on a more basic level, hormesis may change our perspective on many of the things that ail sections of the population as well, and it raises questions about whether our attitudes towards substances of abuse should shift, as we unlock the specific mechanisms that can elicit a positive result surrounding consumption.
Can we gain an understanding of how to get the health benefits of things such as alcohol, cigarettes or junk food in the right doses, rather than adopting an avoidant style of management, which appears to stem from the linear, no-threshold model?
Dr Ben Richardson, a psychologist from Deakin University, Vic, has his doubts, his concerns surrounding the potential behavioural limitations associated with substances of abuse.
“It’s very substance-specific,” he says. “With something like nicotine smoking – and I think there are unlikely to be any beneficial effects there anyway – it is difficult because it’s addictive, and most people who smoke do so at levels that are unsafe.
“Alcohol is a tricky one, particularly for red wine. There is a particular substance in it, resveratrol, that may be beneficial down the track for heart disease and maybe cognitive function. There are people who manage to
Exercise
The Department of Health says the minimum amount of physical activity
an adult needs to enhance his health is at least “30 minutes of moderate-intensity physical activity on most, preferably all, days”.
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there’s potential for benefits to health areas such as diabetes,
cancer, atherosclerosis and even hair loss. The challenge becomes knowing the dose of these particular compounds that give you a positive effect, for different periods of time, for different conditions and for different people – not an easy task.
“We know that all cancers tend to be different, and so the biology tends
“With nicotine smoking, there are unlikely to be any benefits”
GOVERNMENT GUIDELINES: SUN & EXERCISE
Any more than 2 standard glasses of grog and you’re asking for trouble
EAT FIT | 97
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K 51.5MILLIONS OF VISITS MADE TO AUSSIE FAST FOOD CHAINS EVERY MONTH*
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98 | EAT FIT
THEMORNINGAFTER
YOUR EF HANGOVER SURVIVAL GUIDE
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All in the family
If you’re the type who just can’t keep it together after a few drinks, your genes are at least partly to blame, research suggests. Traits like body sway, poor coordination and slurred speech are all linked to a specific stretch of your DNA, indicates a study published in the Proceedings of the National Academy of Sciences. UK researchers have also identified an “alcoholism gene” that makes some people more likely to hit the booze than others. Ironically, people with this gene can typically drink a lot of alcohol without feeling or showing the effects of intoxication, researchers say.
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Green juice
Alcohol robs your body of electrolytes and nutrients. Juice will flood your body with vitamins and minerals, boosting your defences when you switch over to alcohol. Fit in as many greens, like spinach, kale, bok choy, celery and cucumber as you can. To sweeten it, try apple, lemon or ginger.
Sweet potatoes
“Always drink on a full stomach. Eat a [balanced] meal with some low-glycaemic carbs, like sweet potato or brown rice,” says health coach Kerry Bajaj. A hearty meal before you go out will keep your blood sugar stable and give you energy.
Chicken breast
When combined with low glycaemic-carbs, protein helps keep your blood sugar steady. When your blood sugar drops, “you have spikes and crashes, and you lose energy, feel jittery and can get really shaky, especially when you’re drinking alcohol,” explains Bajaj.
Water
Alcohol is incredibly dehydrating, which causes morning-after shakes and headaches. Ideally, you should be consistently drinking water while you’re boozing.
Cucumber
Cucumbers are 95 per cent water, so munching on a few slices before you go out will not only hydrate you, but also help flush out any toxins lingering in your body. Cucumbers also contain small amounts of sugar, B vitamins and electrolytes, which could help prevent or lessen the intensity of your headache the next day.
Milk thistle
“Certain supplements can be helpful,” says Bajaj. “A herb called milk thistle supports the liver, so taking it before you drink can help your body process alcohol better.” The longer it takes for the toxins from the alcohol to exit your body, the longer your hangover symptoms will last. By supplementing with milk thistle, especially before you drink, you’re prepping your body to expedite this process.
BE PREPAREDPick the right foods and drinks before you booze
BEWARE! THE AFTERMATH...
Most of us are going to tie one on every now and
again. Hell, getting trollied is fun. The after effects, sadly, are not. No matter how epic your night was, the way you feel the next morning can be anything but. The headache, the nausea, the “kill me now” feeling.
“Hangovers are caused by consuming more alcohol than your body can handle,” says alcohol metabolism expert Dr Jim Schaefer. “And unfortunately, especially
during certain times of the year, not everyone is willing to stick to their limit.”
When your body processes alcohol it produces a toxic chemical by-product called acetaldehyde, which is responsible for those awful feelings that come with hangovers. Alcohol also dehydrates you, irritates the lining of your stomach and causes your blood sugar to drop and vessels to expand – all of which are guaranteed to make
you wake up feeling like someone has filled your head with concrete and done a poo in your mouth.
While we can’t offer you a “cure” for that hangover, we can offer you some wise advice on how to lessen your pain, your regret and the hours you might otherwise have spent driving that porcelain bus. So read on, and next time you head out to get plastered, raise a drink to us. You’ll thank us in the morning.
6 THINGS THAT CAUSE KILLER HANGOVERS
Bella won the chugging competition
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Cenosillicaphobia: the fear of an
empty glass
l A HEALTHY DIET
Yes, you may think eating super-clean and low-fat before a night out is a good idea. But it turns out that you might be better off adding some fat to your meal. Fatty foods stick to the stomach lining longer, slowing down absorption of alcohol.
l YOUR MIXER
Mixers put sugar and carbonation into your system, which can lead to bloating, which causes your stomach to empty faster – so you’re absorbing alcohol sooner. This causes a higher alcohol level and amps up dehydration, which means a bad hangover.
l PAIN RELIEVERS
Painkillers like acetaminophen can cause damage to your liver when taken with alcohol. Your liver has to process both pain relief and alcohol, so the process takes longer. In other words, you’ll be feeling the effects of all that alcohol into the next day.
l SKIPPING THE GYM
Exercising can actually benefit you when it comes to alcohol consumption. More muscular men can take in more alcohol than those who aren’t as fit because they have more water in their bodies. A great reason to work out, we say!
l DARK DRINKS
Dark beers, wines and spirits all get their colour from chemicals called congeners. Your body has to process these on top of the alcohol – that means it takes longer to get them out of your system, which equals hangover hell.
QUICK FIX #1
Take Hydrodol while drinking to reduce
hangover symptoms the next day. From $13.95, available at chemists.
hydrodol.com.au
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A sneaky trick to prevent hangovers
Did you know that people in coastal countries like Greece, Spain and Italy often take a spoonful of olive oil before boozing? They swear that it guards against hangovers. But there are more appetising ways to get the stomach-coating effect of olive oil.
“Always eat before drinking,” says dietitian Tammy Lakatos Shames. “Fatty foods in particular stick to the stomach lining longer, slowing down the absorption of alcohol into the bloodstream.” Shames says to incorporate heart-healthy good fats into your pre-party-time meal. Choices include:l Salmon and sautéed veg cooked with olive oill Salad with chicken, olives, artichokes and tomatoes dressed in olive oil and lemonl A chicken sandwich spread with avocado (bonus: one cup of avocado contains 20 per cent of your potassium RDI, so you can get a head-start on replacing the potassium that’s lost due to drinking.)
While these meals might mean it takes longer to feel the alcohol’s effects, it also gives the body more time to process the drink’s by-products, increasing your chances of feeling decent in the morning – and going for round two tomorrow night.
EGGS ARE RICH IN THE AMINO ACID CYSTEINE THAT HELPS BREAK DOWN
ACETALDEHYDE, THE TOXIN RESPONSIBLE FOR HANGOVERS
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6 OF THE BEST HANGOVER HELPERS
Eggs
While you may think the grease used to cook them is what’s easing your pain, something else is at work: eggs are rich in the amino acid cysteine that helps break down acetaldehyde, the toxin responsible for those awful hangovers.
Bananas
If you wake up the next morning with sore or twitching muscles, this is a clear sign your body is craving potassium. Bananas are full of potassium, so if you can’t stomach solid food, break out the blender and make a delicious smoothie.
Tomato juice
Nothing depletes your body of vital nutrients more quickly than a night of drinking, which is why you feel so horrible the morning after. For a quick reboot, pour yourself a glass of tomato juice. It helps your body process alcohol more efficiently and boosts liver function.
Ginger
If your mum gave you ginger ale when you had an upset stomach, she had the right idea – ginger has been a well-known cure for nausea for ages. If the thought of chewing on the food in its original form sparks your gag reflex, try adding grated ginger to fresh juice or hot water.
Asparagus
Compounds found in asparagus help break down alcohol, enabling toxins to exit from your system more quickly. Scientists in Korea discovered that a product found in the shoots and leaves of asparagus boosted levels of enzymes which help digest alcohol.
Coconut water
Coconut water is naturally rich in electrolytes – one serving offers 569mg of potassium – which makes it incredibly hydrating. An added bonus: coconut water has more flavour than regular H²0, which may make it easier to choke down.
FATTY FOODS IN PARTICULAR STICK TO THE STOMACH LINING LONGER,
SLOWING DOWN THE ABSORPTION OF
ALCOHOL INTO THE BLOODSTREAM
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YOU DID WHAT?
Why do some people get all teary when
they’re pissed, while others turn into complete arseholes? There are a lot of factors at play, says alcohol researcher Dr Joshua Gowin.
Factor #1 Your (sober) personality“Alcohol affects your behaviour, but it doesn’t introduce behaviours that aren’t already present,” Dr Gowin says. Translation: if you become mean while drunk, those responses are exaggerated reflections of your usual personality traits. Alcohol dulls the activity in your brain’s prefrontal cortex, which has been linked to self-control and self-reflection, Dr Gowin explains. So the more wasted you get, the more impulsive and unaware you become.
Factor #2 Your environmentDr Gowin says the way you react to external factors while drunk is exaggerated because you’ve lost a lot of your impulse control and awareness. If your
environment makes you feel nervous or threatened, that anxiety could make you act more aggressively or defensively than you normally would, he says. The people you’re with can also trigger strong emotion, which alcohol supercharges. A biting remark from a partner or a friend could send your anger through the roof.
Factor #3 Your experienceAt least part of the way you respond to alcohol is learned. For example, several studies have found people tend to act somewhat intoxicated even if they were secretly given non-alcoholic drinks. Another study indicates you adopt the drunk behaviours of your social cohorts. So if your crew gets loud, you’ll gravitate towards that kind of behaviour.
Factor #4 Your mental stateStress messes with the parts of your brain that manage decision-making and emotion, shows research from Yale
University, US. As a result, drinking while stressed further torpedoes your ability to make smart decisions and manage feelings, Dr Gowin says. The same goes for fatigue, he adds. “Being sleep-deprived is kind of similar to being drunk in that both states affect those frontal parts of the brain that are important for self reflection and impulse control.” So think of drinking while you’re tired as a double-whammy.
Factor #5 Your genderOkay – not much you can do about this one, but it’s interesting to know. Women produce up to 10 times more of a liver enzyme that breaks down alcohol, research has found. That means a woman’s body will usually process booze more quickly and she’ll feel alcohol’s effects more rapidly than a man would.
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Your ex’s FB page
Hangovers are hard enough – no need to add extra sorrow and thoughts of lost love. Hopefully, you avoided your ex’s Facebook page when you were still drunk and impulsive enough to post something stupid. Move on before you become an old alcoholic man filled with regret who writes bad love poetry on the back of beer coasters.
Public transport
Being crowded next to dozens of strangers in a stuffy bus or train with no ability to make an emergency vomit pit-stop as you take a rough, unpredictable ride towards your destination is no place for you to be. Honestly, if you have any inkling of a puke coming on, don’t get on public transport. Vomit will gross everyone out around you, the cleaning staff will hate your guts and you won’t feel any better.
Anything with kids
Hangovers and kids just don’t mix. If you find yourself at an event with lots of children, keep a safe distance. Kids are honest and say the darnedest things, so if you smell like a brewery, they might call you out on it. Hopefully, that comes in the form of “you smell funny”, as opposed to the sadder “you smell like Daddy”.
Church
On the plus side, this doesn’t usually require much physical activity. It’s a lot of sitting around, which is likely what you would’ve done anyway. Still, there’s a big difference between sitting on a lounge in shorts and being dressed in a suit, sitting up earnestly in a pew while paying attention to something painfully boring. Bad news for your immortal soul: your being hungover during a religious service makes you a heathen.
Online banking
If you forget the main parts of last night but remember going to popular nightclubs and/or upscale bars, that’s not a good sign. Cross your fingers, log on to your online banking and hope you didn’t buy drinks for everyone in the bar, set up a tab with your credit card and tell all your mates about it or sign up to a Ponzi scheme.
THE 5 WORST PLACES TO BE HUNGOVER
QUICK FIX #2
Take two or three capsules of Revivol with your first drink,
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LOW FAT DELICIOUSHIGH PROTEIN
PORTION CONTROLLED
NO COOKINGNO CLEANINGNO SHOPPING
MMD_MENSH_MAGAD.FP.OCT 2.indd 1 30/10/2014 10:04 pm
GET FRESH PICK YOUR PRODUCE LIKE A PRO FOR OPTIMUM TASTE AND NUTRITION
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CARROTS
LOOK AT IT Carrots should be a bright orange colour and have a smooth form and shape. Avoid carrots with cracks, discoloured patches or a greenish area around the top. If possible, get carrots with the leafy greens still attached – these greens should be fresh and bright looking, too. (Tip: remove the greens once you get your bunch home, but don’t throw the greens away – chop them up and add them to soups or salads for extra nutrition and so you can feel all smug and non-wasteful.)
SNIFF IT Carrots should smell sweet, fresh and earthy.
FEEL IT Bugs Bunny’s favourite snack should be firm and unbending – if it’s floppy, limp or rubbery in your hands, it’s old.
IN SEASON April – September
CAPSICUM
LOOK AT IT Your capsicum should look smooth, glossy and firm, with no bruises, cracks or shrivelled or sunken areas. The colour should be vibrant and the stem should be fresh, firm and green. (BTW, red capsicum are matured green capsicum. Orange and yellow ones are more mature than green ones, but not as mature as red ones, which means they still find fart jokes funny.)
SNIFF IT A fresh capsicum will smell quite strongly of – no surprises here – capscium. If it doesn’t smell like capsicum at all, it’s no longer fresh.
FEEL IT Your capsicum should feel firm and smooth, with no wrinkles or soft spots. It should also feel quite heavy for its size – this indicates that the “walls” are well-developed, and so will be thick and juicy.
IN SEASON December – April
MUSHROOMS
LOOK AT IT Turn your mushroom upside down. If the cap of the mushroom is still attached to the stem, it’s very fresh. If the cap is not attached to the stem, and you can see the “gills”, it’s not as fresh. But as long as the cap is still curving downwards, it’s okay. Avoid mushrooms that look slimy, bruised, withered or shrivelled.
SNIFF IT Fresh mushies should have an earthy aroma.
FEEL IT Mushrooms should be dry and firm to the touch. Avoid mushies that feel mushy (yep) or soft.
IN SEASON April – May, September
CUCUMBER
LOOK AT IT Fresh cukes should look slender and firm, without any spots or blemishes. Look for ones with a bright, even, dark green colour without any dullness or sweating on the skin.
SNIFF IT A cucumber should smell light and fresh and clean.
FEEL IT A good cuke should feel firm and shouldn’t bend, even at the tips. Avoid cucmbers that have a wet feel to their skin. Smaller cucumbers tend to be crisper and have fewer seeds than big ones.
IN SEASON October – April
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ONION
LOOK AT IT A fresh onion should have a tight and dry-looking “neck”, and the skin should look tissue thin, fresh and glossy, with no dark spots, bruises or blemishes. Avoid onions that are sprouting – this means they’ve been hanging around for a while.
SNIFF IT Despite what you’d expect, a fresh onion should have little to no scent. If they do smell oniony, they’re probably bruised somewhere and so therefore past their best.
FEEL ITAvoid onions with wet spots. Your onion should feel firm, and the skin should feel papery, but not too dehydrated. A fresh onion should also feel heavy for its size.
IN SEASON Year-round
POTATOES
LOOK AT IT A good potato should look well-shaped, firm, smooth and unbruised, without any “eyes”. Avoid ’tatoes that have a greenish tinge to them – potatoes can develop a toxic substance on their skin once exposed to light. Also eschew any that are sprouting – it means they’re old.
SNIFF IT The smell of rotten potato is one of the foulest you’ll ever encounter. Your potato should smell slightly earthy but not really anything else.
FEEL ITRub the skin with your thumb – it should be delicate enough to scrape clean. A fresh potato should also feel firm to the touch – not spongy.
IN SEASON March – September
TOMATO
LOOK AT IT A fresh ’mato should be a deep red colour and have no bruising or blemishes. Many tomatoes are artificially ripened, so look for “vine-ripened” if you want a better flavour. Also, those hideously ugly-looking heirloom tomatoes you occasionally see at the more fancy markets might look scary, but they are usually bursting with flavour, while the uniform-looking supermarket tomatoes can be very bland.
SNIFF IT Smell the stem end. It should still have a fresh, garden scent to it. If it smells like the inside of a truck, that’s probably where it’s spent most of its time.
FEEL ITA fresh tomato should feel firm in your hand, with no squishy bits, but not so firm that it doesn’t yield to your touch. A juicy tomato is a denser tomato, so it should feel heavy, too.
IN SEASON November – May
ZUCCHINI
LOOK AT IT Look for zukes that are small to medium in size (no longer than 15-20cm – the bigger they are the more bitter they become). They should be a rich, bright green colour, firm and free of nicks, cuts and spots. A fresh zucchini should have a stem that’s at least 2.5cm long, and the stem should look fresh, not all dried out.
SNIFF IT A fresh zucchini should smell just that – fresh. If it has a bitter or unpleasant smell, steer clear.
FEEL ITFresh zukes should feel firm in your hand, especially at the stems. Really fresh zucchini will bristle with tiny, spiky hairs. If it’s rubbery, it’s past its best.
IN SEASON November – May EF
If it’s fresh and in season, it’s going to be at its
most nutritious
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108 M E N S F I T N E S S . C O M A P R I L 2 0 1 2
JUMP STARTMinimise the time your foot stays on the ground between jumps. Think “hot lava”, and get off the ground as quickly as you can.
YOUR FAT LOSSPLAY LIKE AN ATHLETE AND GET LEAN IN 42 DAYS!
DU
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{ By BRIAN GRASSO}
EAT FIT | 109
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A P R I L 2 0 1 2 M E N S F I T N E S S . C O M 109
When you grow up, you don’t jump anymore. As kids, we played basketball and other playground games that had us leaping through the air, but it seems like when our school days are over, our whole idea of exercise changes. Fact is, training can still be fun and playful at any age, and it should be if you want to see results. Learning to jump again is part of it, and we’re offering a six-week fat-loss program that’ll have you getting air to get lean and strong.
JUMP START
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HOW IT WORKSExplosive exercises like jumps, throws and plyo push-ups recruit muscle fibres you don’t work with conventional lifts. They also teach your body to produce and absorb force, such as when you land or catch, which prepares you to move more athletically, should you play a sport. If not, these exercises still raise your heart rate and burn calories to deliver the lean body and conditioning of a superstar in his prime (even if you thought yours was behind you).
DIRECTIONSFREQUENCYPerform each workout once per week. Rest a day in between each session.TIME NEEDED30–40 min.HOW TO DO ITAlternate sets of exercises “A” and “B” until you’ve completed three sets for each. Then go to the next pair. Rest 30 seconds after “A” exercises and 60 seconds after “B” moves.
Single-leg tuck jump [NOT SHOWN]
Reps: 8–10 (each leg)
Dip your hips and knees and jump straight up. Tuck one knee in to your chest at the top of the jump, and then land softly on that leg. Complete your reps and repeat on the other leg.
3B
DAY 1
Squat [NOT SHOWN]
Reps: 12–15
Grab the bar and pull your shoulder blades together. Arch your back to take the bar off the rack. Set your feet shoulder-width apart, bend your hips back, and lower your body until your thighs are parallel to the floor.
1A
Reverse lunge [NOT SHOWN]
Reps: 6–8 (each leg)
Hold a dumbbell in each hand and step back with one leg until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Complete your reps and repeat on the other leg.
2A
Squat jump [NOT SHOWN]
Reps: 10–12
Stand with feet at shoulder width and squat until your thighs are parallel to the floor. Jump as high as you can. Land, reset your feet and repeat.
1B
Lunge jumpReps: 6–8 (each leg)
Get into a lunge position and jump straight up. Switch legs in midair, land and immediately begin the next jump.
2B
3A
Pistol squatReps: 10–12 (each leg)
Extend one leg in front of you and squat down as low as you can with your support leg. You can hold on to a power rack or suspension trainer for support. Complete your reps and repeat on the opposite leg.
If you have trouble balancing, attach a suspension trainer like the TRX to a sturdy object and hold the handles to keep you upright
The highest degree of voluntary muscle
contraction the average person can achieve (and the energy equivalent of a TV that refreshes its screen 120 tim
es per second) – m
easured by the impulses sent
from the nervous system
to a muscle fibre.
120 HER
TZ
EAT FIT | 111
DAY 2
Plyo push-up [NOT SHOWN]
Reps: 8–12
Perform a push-up and come up explosively so that your hands leave the fl oor. Land with soft elbows and begin the next rep immediately.
T-push-up [NOT SHOWN]
Reps: 12–15 (each side)
Perform a push-up and then rotate to your right side, reaching your right arm straight overhead so your body forms a T shape. Raise your left arm on the next rep.
Lying med ball chest throwReps: 8–10
Hold a medicine ball at chest level with both hands and lie on the fl oor. Throw the ball straight overhead and catch it on the way down, letting your arms decelerate it back to your chest.
Incline dumbbell press [NOT SHOWN]
Reps: 8–10
Set an adjustable bench to a 30- to 45-degree angle and hold a dumbbell in each hand. Lie back against the bench and position the weights at chest level. Press overhead.
Overhead med ball squat throw [NOT SHOWN]
Reps: 8–10
Hold a medicine ball at your chest and stand with feet shoulder width. Squat down until your thighs are parallel to the fl oor and then jump as high as you can. As you jump, throw the ball overhead. Allow the ball to bounce once, scoop it up and repeat.
Push press [NOT SHOWN]
Reps: 8–10
Hold the bar at shoulder level. Dip your knees as if you were going to jump, and use the momentum to press the bar overhead.
Let the ball fall into your hands and absorb the force – don’t try to stop it with arms extended
Keep your feet rooted into the ground and brace your lower body with your glutes
1A 2A 3A1B 2B 3B
The preferable window in which to perform resistance training, according to a study in the Journal of Strength and Conditioning Research
4–8p.m.
112 | EAT FIT
DAY 3
Dumbbell row [NOT SHOWN]
Reps: 8–10 (each side)
Hold a dumbbell in one hand and rest your opposite hand and knee on a flat bench. Allow the arm with the dumbbell to hang. Pull it to your ribs. Complete your reps and repeat on the opposite side.
3A
Hanging leg raise [NOT SHOWN]
Reps: 12–15
Hang from a chin-up bar. Keeping your legs straight, raise them up until your feet touch the bar.
3B
Dumbbell single-leg deadlift [NOT SHOWN]
Reps: 8–10 (each leg)
Hold a dumbbell in your right hand and balance on your left leg. Bend your hips back and, keeping your lower back arched, lower your torso until you feel a stretch in your hamstrings. Extend your hips to return upright. Complete reps and then switch the arm and leg and repeat.
Double-leg tuck jumpReps: 12–15
Bend forward at the hips and then jump straight up and tuck both legs in to your chest. Land, reset your feet and repeat.
Deadlift [NOT SHOWN]
Reps: 6–8
Stand with your feet hip-width apart. Bend down and grasp the bar just outside your knees. Take a deep breath, then sit back on your heels. Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out.
1A 2A1B
Single- leg 360- degree jumpReps: 8–10 (each leg)
Stand on one leg and jump straight up. Spin 360 degrees in midair and land facing forward again. Complete your reps and repeat on the opposite leg.
2B
0.15The goal time,
in seconds, between when
your foot contacts the floor and you begin the next rep in most jumping
exercises
If you find yourself landing in different places and your form is breaking down, take more time to reset yourself between reps
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� HYDROXYSHED
Nutrients Direct Hydroxyshred isthe ultimate thermogenic protein powder combining whey proteins with a matrixof clinically proven fat burning ingredients in a low carb, low fat formulation that helps to shred fat and build lean muscle mass. nutrientsdirect.com.au
� REVIVOL
Avoid a hangover – take Revivol with your first drink. This 18-ingredient formula certified by the Therapeutic Goods Administration reduces headaches, fatigue and nausea while improving liver function,energy and mental clarity. Perfect for the party season. Cheers!hangoverrevivol.com.au
� VITAMIX
Make your breakfast zing with a healthy smoothie (sorry, that means no vodka – save that for morning tea). A smoothie made from whole fruits and vegies in a high performance Vitamix juicer is better for you than a regular juice because it still contains all the fibre from the ingredients you used. Plus, Vitamix pulverises the whole food fibre, making it easier to digest. vitamix.com.au
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Whether you’re on a paleo diet or you’relooking for a meal replacement or muscle recovery, this blend has you covered. High protein, good fats, low-carb and whole-foods based. Every serve provides 29.5g protein, a broad array of superfoods, nuts, seeds and fibre, and is naturally flavoured with blood sugar-regulating cinnamon and real vanilla and sweetened with the zero carb herb stevia. thr1ve.me
EF PROMOTION
114 | EAT FIT
� HORLEYS CROSSFIRE PROTEIN
The premium protein blend for all training levels. Microfiltered whey protein isolate (47%), ultrafiltered whey protein concentrate (47%) and casein (6%) delivers both fast and slow peptides, so muscles can access all the key factors needed for repair and growth. horleys.com
� STEGGLES TURKEY BREAST
Let’s talk turkey: it’s super-lean (only 3.3 per cent fat) and super-high in protein (21.6g per 100g). Plus it’s also high in B6 and B12 for metabolism, immunity and red blood cell formation; it’s one of the richest meat sources of niacin for converting carbs, fat and alcohol into energy; and it’s a good source of selenium for metabolism and cell health. steggles.com.au
Want a body you’ll be happy with on the beach this summer? This two-week plan, designed to burn fat
and maintain muscle, will deliver results
you’ll love
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{ By JOEL SNAPE }
BEACH BODY
YOUR 14-DAY
S U M M E R
W O R K O U T
E AT F I T
G E T F I T
HOW IT WORKSThe plan is split into mini-cycles.
For three days you’ll minimise your intake of carbs and do high-intensity circuits to burn fat fast. On the fourth day, you’ll refuel with complex carbs and do a recovery workout to avoid losing muscle. The last cycle is a day
shorter and, as a bonus, it actually ends on the first day of your holiday, so hitting the all-you-can-eat buffet
isn’t just allowed — it’s actually recommended.
EAT FIT | 115
How to eat…
low-carbOn your low-carb days, you’ll be reducing carbohydrates to a bare minimum, which is 30g a day. Don’t go below that because it’ll harm your workouts and inhibit hormone release. This will increase your protein and fat levels to compensate. You should aim to eat roughly 400 calories fewer than you burn in a day, which is likely to be 2000-2500 calories.
Low-carb day eating plan> Wake up60g whey protein> BreakfastProtein source, 100g cheese> LunchProtein source, veg, nuts/seeds
> SnackBCAAs, 60g whey protein> DinnerProtein source> Before bed60g casein
The PlanYour day-by-day guide to the entire Beach Body Plan
Day 1 Low-carb Workout 1
Day 2 Low-carb Workout 2
Day 3 Low-carb Workout 3
Day 4 High-carb Recovery workout
Day 5 Low-carb Workout 1
Day 6 Low-carb Workout 2
Day 7 Low-carb Workout 3
Day 8 High-carb Recovery workout
Day 9 Low-carb Workout 1
Day 10 Low-carb Workout 2
Day 11 Low-carb Workout 3
Day 12 High-carb Recovery workout
Day 13 Low-carb Workout 1
Day 14 Low-carb Workout 2
Day 15 Holiday!
If you’ve done the plan correctly you’ll be all set up to recover from the last couple of days’ carb depletion with a tactical re-feed.
The workoutsThe workouts in the Beach Body Plan are based on Tabata-style training. In this system, you’ll do as many reps of an exercise as you can in 20 seconds, rest for 10 seconds, then go straight back to the exercise. You complete a total of eight rounds of this, rest for one minute and go straight on to the next exercise. The key is to pick non-technical compound moves so you don’t have to stop when your muscles fail.
We’ve put three of these workouts together for you. If you haven’t got the gear, you can substitute different exercises, but try to make sure you hit similar muscle groups. And use a weight that lets you maintain a decent pace.
The Menu Make your meals using the best foods in these portion sizes
Protein
3 large eggs240 calories
140g king prawns110 calories
250g salmon515 calories
250g deli ham180 calories
200g chicken330 calories
200g sardines300 calories
200g broccoli103 calories
120g artichoke64 calories
250g spinach60 calories
180g asparagus40 calories
180g sugar snap peas70 calories
200g cabbage45 calories
25g almonds151 calories
50g Brazil nuts171 calories
25g flaxseeds140 calories
Vegetables
Workout 1
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1 Snatch-grip deadlift Hold a bar with your hands roughly double shoulder-width apart. Keeping your back flat, drive your hips forward to lift the bar.
2 Goblet squat
Hold a kettlebell upright against your chest, as if you’re holding a goblet. Squat down until your elbows brush the insides of your knees, then push back up.
5 Dumbbell pull-over Hold a dumbbell above your head with both hands, then lower it behind your head as far as you can without arching your back.
6 Gym ball hyperextension Lie on a gym ball with your feet on the floor, your hands either side of your head. Lower and then raise your torso slowly and smoothly.
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How to eat…
high-carbOn high-carb days, eat regularly and include plenty of carbs from a variety of sources — fruit, grains, supplements and vegetables. You may eat as much as 4000 calories, but you’ll still be in a calorie deficit over the two weeks.
High-carb day eating plan> Wake up60g whey protein, homemade protein bar, fruit> Breakfast100g muesli, 250ml semi-skimmed milk, protein bar> LunchCarb source, protein source
> Snack60g whey protein, homemade protein bar, fruit> DinnerCarb source, protein source, veg> Before bedProtein snack, rice cakes, fruit, 50g peanut butter
The Menu With protein and veg sorted, here are your carb and fruit portions
Carbohydrates
150g lentils180 calories
Fruit
150g quinoa626 calories
200g sweet potatoes 232 calories
200g brown rice220 calories
80g blueberries45 calories
80g blackberries35 calories
1 banana105 calories
1 apple95 calories
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7 Barbell row Bend at the hips, keeping a flat back and slightly bent knees. Pull the barbell in to your sternum by retracting your elbows, then lower.
3 Upright row Hold a barbell with your hands shoulder-width apart, then pull it up towards your chest. Lower it under control.
4 Gym ball hamstring curl
Rest your heels on a gym ball, keeping your hips off the ground and your body straight. Draw the ball in towards you with your heels, raising your hips.
8 Kettlebell swing Bend your knees slightly and let the kettlebell swing backwards between your legs, then snap your hips forward to swing it just above eye level.
SUPPORT YOUR DIET WITH…
Omega-3 fish oil� Omega-3 has been shown to improve body composition, increase protein retention, support the brain, nervous system and eyes and help maintain a healthy heart. It’s not easily obtained from a typical Western diet, unless you eat large amounts of oily fish, so a fish-oil supplement will help. Daily dose 2-4g
IMPROVE YOUR WORKOUTS WITH…
Acetyl-L-CarnitineThis compound helps to metabolise food, boost energy, plus increase stamina and the production of ATP, the body’s main energy source. It may also increase alertness and mood, plus maintain testosterone levels after a workout. The Acetyl makes it more efficient than normal L-Carnitine.Daily dose 100-300mg
ACCELERATE FAT LOSS WITH…
CLAConjugated linoleic acid (CLA) prevents fat accumulation in the body, as well as stimulating the breakdown of stored body fat. It’s found in meat and dairy products, but to ensure that you’re reaching the optimal dosage of CLA, supplement your diet with CLA-fortified bars or shakes.Daily dose 1-2 capsules
MAINTAIN MUSCLE WITH…
Whey proteinDuring carb cycling, you need to keep protein levels high. One of the easiest ways of doing this is by supplementing with a good high-protein, low-carb shake. Two a day is ideal: one just after waking up, and another after a workout. Daily dose 60g
Supplement your trainingFeeling the burn? Give your training a helping hand with the right supplements.
Workout 2
1 Dumbbell chest press
Hold a pair of dumbbells above your head and lower them to chest level with your elbows out to the sides. Drive them back up powerfully.
2 Dumbbell squat Hold a pair of dumbbells at your sides and squat until your thighs are parallel to the floor. Drive back up, keeping your weight on your heels.
6 Lunge jump Start in a lunge position, then explode off the ground, switching legs in the air, and land in a lunge position again. Use your arms to help you jump.
7 Tricep push-up Begin with your body in a straight line, with your arms straight and your hands below your shoulders. Keep your elbows close to your body as you lower to the floor, then push up.
3 Dumbbell fly Hold a pair of dumbbells overhead, keeping palms facing each other. Lower them in an arc, keeping your elbows slightly bent, and bring them back up.
5 Dumbbell shoulder press Start with a pair of dumbbells at shoulder height, and drive them upwards. If you start to get fatigued on the last couple of sets, use a bit of leg drive to get more reps in.
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8 Jump squat Keeping your feet shoulder-width apart, squat down and then explode up, jumping off the floor. Land as softly as possible, then repeat.
4 Seated tricep extension Start with your elbow bent and a dumbbell behind your head, then extend your arm, keeping your upper arm upright throughout. Switch arms with each set.
Top Tip Want a fat-loss boost? Go for a 25-minute walk
before breakfast on low-carb days – it’ll help burn fat
without eating away muscle or compromising
recovery
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2 Lying tricep extension Hold a dumbbell above your head, keeping your arms upright, and bend your elbows to lower it behind you. Keep your head on the bench.
3 Gym-ball crunch Keeping your feet on the floor, lie with your lower back on a gym ball. Use your abs to pull your shoulders up, then lower down. Don’t bounce.
Workout 3
1 Barbell bicep curl Hold a barbell with your hands shoulder-width apart and curl it upward, keeping your elbows at your sides. Stay upright throughout.
4 Dumbbell hammer curl Hold a dumbbell in each hand with your palms turned in towards you. Curl one dumbbell at a time, trying not to cheat by moving your torso.
8 Diamond push-up Start in a push-up position with your hands close together, index fingers and thumbs touching to form a diamond. Lower down until your chest touches your hands, then push up.
7 Zottman curl Holding a pair of dumbbells, curl up with your palms facing upwards, then turn your palms down as you lower the dumbbells.
6 Reverse crunch Lie flat with your arms by your sides, thighs vertical and knees bent. Use your abs to draw your knees in towards your chest, lifting your hips off the floor.
5 Tricep bench dip With your palms on the edge of a bench and upper body straight, lower yourself into a dip position, then push back up. Bring your feet closer to the bench in the later sets, when it gets tougher.
19830_OZMENF_WHEY PLUS_FP.indd 1 2014/07/11 11:05:23 AMMF70_USN.indd 107 16/10/2014 11:53:29 AM
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PORKWhat they eat
in heaven
CHICK PEAIncontinent hen
What they eat in heaven
CHICK PEA
THE EAT FIT
GLOSSARYWhat all those foodie terms really mean
TAPASSpanish for
“still hungry”
FUNGISomeone to
hang out with at parties
FRESHLY BAKED
Still stoned
PULLED PORKCoitus interruptus
GHERKINSomething to
remove from your cheeseburger
NOODLES What you end up
eating on the week before payday
SH
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COOKING WINEOut of beer
RAW FOODThe oven’s
broken
GNOCCHICome inni
(W)HOLE FOODSDoughnuts
SAUERKRAUTA cranky German
BATTERED SAVA sausage under
witness protection
