EAT FIT
FIT F FOR BLOOOKDE S
TASTY MUSCLE MEALS
HEALTHY BURGERS FOR HUNGRY BLOKES p45
NEW RULES TO
GET
LEAN
Feed your body what it needs
YES, YOU CAN EAT CARBS
NEED TO KNOW
THE RIGHT TIME TO EAT PROTEIN FIGHT FATIGUE WITH FOOD RACE DAY SUPER FOODS WHY FIT GUYS CAN EAT PIZZA
20
SUPER FAST MUSCLE PLAN
FIRE UP YOUR BBQ SKILLS p51
YOUR NEW SUPP GUIDE p94
MEAT-EATER vs. VEGO p18
TOP TIPS TO GET SHREDDED
scan here to learn more
© 2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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30 18
84
41
REGULARS 8 Editor’s letter
FEATURES
22
41 The EF review
The latest from the EF chief
10 FYI
Up-to-date food news you can use
We head down the frozen pizza aisle
26
45 Better body burgers
Five new takes on the ultimate man meal
14 Good or bad?
51 Licence to grill
The truth about frozen foods
Step up to the next level of BBQ expertise
16 WTF?
56 Chop and change
18 Bulk up
63 The new rules of fat loss
The lesser-known meat cuts and how to use ’em
Why MSG isn’t really bad for you
Yes, you can eat carbs and drink booze!
Do you need to eat meat to build muscle?
51
20 Knowledge
Time your carbs to get ripped fast
What you should know about cholesterol
70 Blokes in the know
22 Get lean
Listen up: these four know their stuff
Lose weight with the help of a virgin
24 Sex
How diet affects testosterone levels
26 Perform
A triathlete shares his race-day secrets
32
74
89 The no-bull guide to bulking What you really need to eat to gain muscle
94 The scoop on supps Part two of our lowdown on supps
30 Health
115
34 Eat smart
106
36 Booze
Meet Mezcal – Tequila’s bigger, bolder brother
38 Books for blokes
New books that’ll make you really hungry 6 | EAT FIT
100 The EF interview
79
Protein timing post-workout
Colour yourself healthy
All about the low-carb, high-fat aproach Lose weight and stay lean forever
24 50
Green eggs and ham!
32 Recovery
77 Fat – less or more?
83 Get it off, keep it off
28 Start smart
Fight fatigue with the right food
67 Watch your carbs
THR1VE founder Josh Sparks on eating fit
105
105 Hops to it
Welcome to the wonderful world of beer
110 The goods
Stuff you need, stuff you want
111 The EF workouts
Abs in six weeks, plus a fast-gain plan for muscle
122 The EF glossary
What all those foodie terms really mean
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FIT FOOD FOR BLOKES
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feed your body what it needs
Yes, You Can eat Carbs
NEEd To kNow
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t never ceases to surprise me how much my diet affects my life. A good diet is the cornerstone of a healthy, happy existence. Food affects your mood, your sex life, your performance at work, your daily routine and of course, your body shape. Ultimately, a shit diet means a shit life.
20
SUPER FAST MUSCLE PLAN
fire up your bbq skills p51
your new supp guide p94
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top tips to get shredded
meat-eater vs. vego p18
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www.eatfitmagazine.com Published 4 times per year. Printed by Offset Alpine. Australian distribution by Network Services. Tel: 1300 131 169. Copyright © 2015 Odysseus Publishing Pty Ltd and Weider Publications, LLC. Australian Men’s Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machinereadable form or language without the written consent of the publisher. Men’s Fitness is a trademark of Weider Publications, Eat Fit magazine is a trademark of Odysseus Publishing Pty Ltd and may not be used or reproduced without permission from Odysseus Publishing Pty Ltd. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
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Spruce up your chook Should you go glutenfree? never be hungover again
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Many people think that a healthy diet is ancillary to physical training when you’re trying to get fit and in shape. It’s not. It’s the key. You simply won’t train well on a bad diet. If you want to start getting fit, start with your diet. You might want to give your favourite bad foods a spin (see “Better body burgers” on p45), control your carb intake (see “Watch your carbs” on p67) or eat to gain maximum muscle (see “The no-bull guide to bulking” on p89). Then work on your sleep patterns. When those two are solid, you can start building up your physical training. Get all three lined up and, after a while, you’ll be happy and healthy, as well as looking a hell of a lot better. The beauty of it all is, a few bad weeks won’t destroy your fitness (and conversely, nor will a couple of good weeks make you fit). If you’ve fallen off the healthy eating wagon, it’s time to get back on the straight and narrow. And this mag is your perfect starting point. Enjoy!
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It would be easy to think that missing my workouts had derailed my diet, but in fact it was the other way around. A bad diet had caused me to miss my workouts. Diet was the offender, not a lack of training. A bad diet took away my motivation, changed my mood and even changed my sleep patterns. No wonder I was being such a grumpy bastard.
TALK TO ME
Editor Todd Cole
[email protected]
fight fatigue with food raCe daY super foods whY fit guYs Can eat pizza
An example: like many people, I suspect, I let my guard down over the Christmas period and things went pear-shaped pretty quickly. A few rum balls, some sugar-laden pastries and some fast food saw me miss a couple of workouts, then a couple more. Then I started taking afternoon naps in front of the TV after ice-cream and leftover pavlova. (Sugar crash!) This, of course, got my sleep patterns all screwed up. Soon, it was pointed out to me that I was getting short with the kids and was none too pleasant to be around.
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F.Y.I Nutritional news you can use to finetune your health and wellbeing
Eye opener If you can’t resist a late-night snack, you’re not alone. A study in Cell Reports says “night-eating syndrome” appears when the genes that synchronise eating patterns with sleep are faulty. Signs include waking in the night and being unable to go back to sleep without eating. Maybe seek help if you’re reaching for a block of choc at midnight.
105
The page you should turn to for a refreshing beer story
A study has found drinking green tea and exercising results in more weight loss than either alone: mice exercised and ate a high-fat diet for 16 weeks; some also got a green tea supp. Mice in the tea group lost 27% of their body weight and cut fat around their little mouse abs by 37% — much more than the no-tea group.
Hearty snack If you don’t eat nuts because they’re high in fat, you’re missing out. They’re full of fats, true, but they’re the healthy kind – as opposed to the waistlineexpanding variety – which means they can cut your risk of heart disease by almost a third, according to research published in the American Journal of Clinical Nutrition. Why did the lobster blush? Because the sea weed
A matter of taste One reason why obese people keep on eating unhealthy foods? They taste better. This ground-breaking finding from research published in the Journal of Public Policy & Marketing reveals that taste is the biggest influence on food choices, with flavour being the main driver behind decision-making when it comes to what we stick in our gobs. The study also found that the least health-conscious eaters were also the least likely to take any new health information into consideration. Which doesn’t really bode Playing hide very well for them.
the sausage has never been so tasty
10 | EAT FIT
Raise your grass If you like your beer, there’s a way to negate some of alcohol’s ill effects – wheatgrass. One study found wheatgrass extract reduces liver cell damage and increases antioxidant levels in rats. Another found it helps prevent the damage alcohol causes to the defensive membrane of rats’ liver cells. Have a shot of the green stuff the morning after.
Kelp is at hand Seaweed may help fatties lose weight, according to a study from Newcastle University in the UK. Scientists found that a compound called alginate – found in sea kelp – can suppress the digestion of fat in the gut, stopping the body absorbing fat. But before you head to the nearest beach to dive in and start gorging yourself stupid on algae, clinical trials still need to be done to test the theory’s efficacy.
ll you a o t e d i T HE g u about w o n k need to ed full k c a P ! aleo living p ts and u o p a sw of tips, to help s e p i c e sr deliciou ibrant v e v e i you ach ain it. t s u s d – an health
Luke and Scott
cLEAN LiviNg
PALEO BAsics IN STORE 24 FEBRUARY Get the whole story at: www.hachette.com.au
/HachetteAustralia
F.Y.I.
Crystal cleared A recent study of 8670 adults found no connection between salt intake and high blood pressure. But just as one white crystalline substance seems to be in the clear, suspicion shifts to another. The American Journal of Cardiology claims sugar speeds up your heart rate, leading to increased blood pressure.
Crave crusher
Compounds in spinach called thylakoids reduced the hankering for unhealthy food in 95 per cent of participants in a study at Lund University in Sweden.
The fifth element The “fifth taste” – umami – could play a big role in health, says research in the journal Flavour. Researchers found that savoury umami can improve the taste of low-fat and healthy foods, making them more appealing to unhealthy eaters, those who need to gain weight or those suffering from a lack of appetite. Umami also appears to help modulate gut health.
Add oomph with umami
Sat-fat goes straight to your paunch
Add an avo for satisfaction
In a gut-busting new Swedish study, 39 normalweight adults ate a 750calorie muffin made with either palm oil (a saturated fat) or sunflower oil (a polyunsaturated fat) daily for seven weeks on top of their regular diet. At study’s end, all had gained the same weight – but the half who’d eaten the palm oil-laced muffins ended up with more of it around their middle. Such fat accumulation increases the risk of both diabetes and cardiovascular diseases later in life.
When a bunch of healthy but overweight adults added half an avocado to their lunch, they experienced 40 per cent less desire to snack during the next three hours, and felt 26 per cent more satisfied, according to a new study. It’s no surprise: “Avocados add volume, fibre and monounsaturated fat, which promote real feelings of fullness,” says study author Dr Michelle Wien. Add half an avo to your lunch and avoid the 3pm witching hour that sees you reaching for the cupcakes.
Hold the plastic! You’ve heard “don’t microwave food in plastic containers”– but that may not be the worst of it. Public health officials recently sounded the alarm in the Journal of Epidemiology and Community Health, saying that the 6000-plus chemicals in plastic wraps, cap and carton linings, synthetic containers — virtually any packaging — are likely leaking into food and posing long-term health risks.
12 | EAT FIT
Try a day on the green
Jump-start your day. Try Melrose Essential Greens.
Melrose Organic Essential Greens is a combination of organic barley grass, wheat grass, chlorella and spirulina. This rich green superfood is packed with phytonutrients such as chlorophyll, betacarotenes, folic acid, vitamins, minerals, amino acids and fibre, to help jump-start your day. Visit our website for more information at www.melrosehealth.com.au
D G O OA D ? OR B
45
PERCENTAGE OF NUTRIENTS POTENTIALLY LOST BY FRESH VEG ON ITS TRIP FROM FARM TO PLATE
➔ There's no denying that
FROZEN ASSETS
That bag of peas in your freezer could be better for you than you think
14 | EAT FIT
frozen vegies are a convenient way to tick off your five serves a day. But most people also see them as a poor substitute for fresh. However, frozen vegies can be just as good, or even better for you than fresh. How? Vegetables destined for the freezer are snap-frozen right after picking, when their ripeness is at its peak, meaning they're at their most nutritious. Fresh vegies, especially in a big country like Australia, have to travel a long distance to get from the farm to your plate, losing nutrients along the way. They're also usually picked before they reach peak ripeness, meaning they miss out on reaching their full nutritional potential. Now, we're not saying you should give up on fresh and stock your freezer ful of frozen peas and carrots. Rather, you should buy fresh fruit and veg when it's in season, and try to buy local produce whenever possible. Head for the freezer aisle when you want to buy off-season produce. If you only shop once a week, buy fresh veg for the first half of the week, and frozen for the second half. And try to cook frozen veg in as short a time as possible – preferably steaming or microwaving rather than boiling – to avoid losing too many nutrients.
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WTF
AGE OF INNOCENCE
Is monosodium glutamate really that bad for you?
SOMETHING TO TAKE AWAY Every day, the average person ingests 20 to 40 times more naturally occuring glutamate than they do MSG.
known as MSG) has long been associated with Chinese food and terrible things. MSG opponents say it causes everything from sweating and headaches to chest pain and the coming of the Four Horsemen of the Apocalypse. But we may have been misled. MSG is actually the sodium salt of glutamic acid. Glutamate is a naturally occurring amino acid that is found in nearly all foods, especially high-protein foods such as dairy, meat and fish, as well as in many vegetables. It’s even produced in your body naturally when you digest food. MSG basically acts as a flavour enhancer for savoury foods – reacting with umami receptors on your tongue. The bad rap for MSG started back in 1968 with an article published in the New England Journal of Medicine. The author claimed he'd experienced something he called "Chinese Restaurant Syndrome” (numbness, shaking, palpitations) after chowing down at his local Golden Dragon. For some reason, the term stuck, even though subsequent research has found that MSG is perfectly safe for the vast majority of us. A select few of us may be sensitive to it, but MSG itself can't cause allergies as it doesn’t create any antibodies that could cause an allergic reaction. Sure, you may get symptoms like sweating and heart palpitations if you stuff yourself stupid with Kung Pao chicken and down a couple of shots of soy sauce, but that's going to happen if you eat too much crap of any description. Eating foods that contain MSG in moderation is fine. Now, pass the wontons. 16 | EAT FIT
ISTOCK
➔ Monosodium glutamate (better
Know your body. Take control.
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Weight
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ANIMAL & VEGETABLE DOES MEAT MATTER FOR MUSCLE?
YES says strength and conditioning coach Nick Mitchell ● If you want to be the strongest you can be, it’s optimal to eat meat and fish. That’s not to say you can’t progress without them – but you’ll be at a distinct disadvantage. Meat and fish aren’t just beneficial for their protein. It’s also the creatine, iron, leucine, zinc, taurine, glycine, vitamin B12, carnosine, carnitine, omega fats and other nutrients they contain. These all help create a better muscle response to exercise and better recovery, resulting in a superior ability to pack on size. In theory it’s possible to replace meat with supplements. But it’s an expensive way to get everything your body needs. If you have ethical beliefs that stop you eating animal products, I respect that. And you’ll still make progress in the gym – it will just be slower.
● There’s not much in animal foods that can’t be found in plants. Whole plant foods contain proteins, complex carbs, healthy fats, fibre, vitamins, minerals and antioxidants. On the flipside, animals contain 18 | EAT FIT
no carbs, no fibre, no antioxidants and few vitamins or minerals. Animal proteins have the advantage of being more concentrated and contain more creatine and leucine. However, it’s still easy to hit your protein quota by eating plenty of legumes, green veg, nuts and seeds. There are also high-quality plantbased protein powders available. As for creatine and leucine, even meat
eaters have to take supps to get the amounts needed for serious muscle growth. Eating plants will provide all the essential nutrients you need to build healthy lean body mass. Also, animal proteins take more time and energy to digest. In my experience, the only people convinced you need meat and fish for optimum muscle growth are those who are too scared to go without it.
SHUTTERSTOCK
NO says vegan pro natural bodybuilder Derek Tresize
“PLANTS PROVIDE ALL THE ESSENTIAL NUTRIENTS YOU NEED TO BUILD MUSCLE”
WHAT’S YOUR
CUT?
New research* has found that different personalities prefer different cuts of meat. What’s your “steaketype”?
RU M P
Favoured by 46 per cent of Aussies, rump lovers are dependable and reliable.
T-B O N E
This steak represents people who are exuberant and humble (and not overly fond of salad).
Feel-good fillers
Cover your key nutritional bases with just three foods HEMP SEEDS These little guys don’t contain THC, the active ingredient in marijuana, but they do have some high-flying properties, including omega-3 fats and protein. At 5g per two tablespoons, the protein content in hemp is much greater than in most other non-animal foods, and it’s also complete (it contains all the necessary amino acids, just as animal foods do). Sprinkle them on yoghurt or salads to add nuttiness, or pick up Nutiva Organic Hemp Protein if you just want a concentrated source of protein to supplement your training.
PSYLLIUM HUSK Yes, most fibre supplements are for the geriatric set, and they contain sugar to make them taste less like dirt.
But psyllium husk, the main ingredient in most of these products, works fine on its own, and you can make up for its dryness by combining it with your protein shake (add two tablespoons for an extra 7g of fibre). You won’t taste it, but you will notice how it helps you digest the protein better, especially if shakes typically leave you bloated or sitting on the throne for longer than average. Optimum Nutrition’s Fitness Fiber, a sugar-free fibre supplement, contains psyllium as well as polydextrose, a form of synthetic fibre that a 2013 study found increased feelings of fullness.
seem to like them a lot, it’s time to get up to speed. Chia packs 5g of heart-healthy omega-3 fats per 30g serve, and 11g of fibre. The seeds are flavourless, so they blend well in any food. You can even make meatballs with them: use two to three tablespoons per 500g of meat (they act as a binder instead of bread crumbs). Prefer to drink them? Knock up a smoothie with chia seeds, passionfruit juice, kale, mangoes and lowfat Greek yoghurt.
CHIA SEEDS If your only knowledge of these brown Mexican seeds is that hippies
FILLET
Preferred by a suave bunch of munchers who like to keep balanced and healthy.
A DIFFERENT KIND OF SHAKE Smash some superpowerful nutrients into your body with a shake made of real foods, not stinky powder.
SCOTCHFILLET
The cut favoured by foodies, Scotch fillet lovers are independent and meticulous.
RIBEYE
This is the steak for adventurous and carefree meat-eaters.
* Research by Meat & Livestock Australia.
EAT FIT | 19
K
LE NOW
DGE
It's the refined sugars and processed carbs in junk food that raise your LDL levels
Avoiding junk food is the key to healthy cholesterol levels so you avoid serious cardiovascular disease What does cholesterol do? “It plays an important role in helping the body to build and repair cell membranes and improving communication between cells,” says nutrition expert Scott Baptie. “It also helps with the production of hormones, including testosterone.”
What are HDL & LDL? “Cholesterol circulates around the body in your bloodstream by
20 | EAT FIT
binding with protein particles and forming lipoproteins. There are two main types of these: high-density lipoproteins – HDL or ‘good’ cholesterol – which contain more protein than cholesterol; and low-density lipoproteins – LDL or ‘bad’ cholesterol – which contain more cholesterol than protein.”
Why is HDL good and LDL bad? “The problem with LDL is that its membranes
are weak and liable to break off. This causes your blood to clot, which increases the risk of developing cardiovascular problems. HDL counteracts this by catching stray LDL and carrying it away from your arteries and back to the liver, where it can be expelled or reused.”
Will eating certain foods raise my LDL? “Eating foods that contain refined sugars and processed
What can I eat to boost my HDL levels?
cholesterol foods raised blood cholesterol levels, but this isn’t the case. Most high-cholesterol foods (such as eggs, butter and pâté) actually offer health benefits and have no significant impact on blood cholesterol.”
“Eating a diet based on lean meats, healthy oils, green vegies and some fruit and dairy will help Can exercise help? you maintain healthy “Exercise has a positive cholesterol levels. For affect on cholesterol an extra boost, increase health because it your intake of omega 3-rich foods such as oily stimulates enzymes in the body that help fish, and eat more food to move LDL to your that contains quercetin, liver, while increasing such as garlic and the size of the protein onions – both will help to reduce inflammation.” particles that form lipoproteins, which improves your ratio What about foods of HDL to LDL.” high in cholesterol? “It used to be thought that eating high-
"IT USED TO BE THOUGHT THAT EATING HIGHCHOLESTEROL FOODS RAISED CHOLESTEROL, BUT THIS ISN'T THE CASE"
How do I maintain good cholesterol health? “It’s a simple strategy really – if you stick to a diet based on whole foods with anti-inflammatory properties, avoid junk food and exercise regularly, you should have nothing to worry about.”
SHUTTERSTOCK
A VERY HEARTY DIET
carbs may lead to inflammation in the body, which means LDL is more likely to clot your blood. Avoiding these foods is crucial for good health.”
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MAXIMUM MEAT
EAT MORE PROTEIN? YEP, IT HELPS YOU BUILD MUSCLE AND STAY SLIM ● Builder of muscle, agent of recovery – and – according to new research – protein is a potential game-changer in the fight against obesity. A study from University College Cork in Ireland found that in addition to soothing and enlarging your muscles after a tough workout, protein also helps to increase microbial diversity in the 22 | EAT FIT
gut, a lack of which makes people far more susceptible to obesity. What’s more, the participants in the study who consumed higher levels of protein also recorded lower levels of inflammation and improved metabolic markers – which means you’ll burn more calories – than the control group. Another study, published in the FASEB
Journal, found that study subjects who doubled their protein intake to twice the RDI lost more fat and maintained more muscle than those eating the recommended daily amount. So even if you’re trying to slim down rather than bulk up, get your teeth into some delicious steak – as if you needed any more enouragement.
ISTOCK; *NATIONAL HEALTH AND MEDICAL RESEARCH COUNCIL
GRAMS OF PROTEIN PER KILO OF BODYWEIGHT A MAN AGED 31-50 SHOULD BE EATING*
HUNGER
BUSTERS Step away from that cupcake here are the best five ways to satisfy your appetite
WAT E R
You might just be thirsty. Our bodies often can’t tell the difference between hunger and thirst. Water also helps you feel full.
Go virgin The classic morning-after Bloody Mary gets a chaste twist that’ll help you lose weight
C
an the Virgin Mary help you lose weight? Yes she can, in a manner of speaking. The tomato juice in a Virgin Mary mocktail is not only a fantastic way to get calcium, vitamin C and iron, it’s also lower in calories (48 calories per 200ml) than orange juice (56 calories per 200ml) and apple juice (86 calories per 200ml).
BUST CRAVINGS
P RO T E I N
Protein causes your body to produce glucose, which sends a message to the brain to stop eating.
FIBRE
Fibre bulks up the volume of food you eat, which means you don’t have to eat as much to feel satisfied.
The sharp, acidic taste of tomato juice “overwhelms” your tastebuds, making you feel more satisfied and less likely to hanker for something else afterwards. The scent of tomato juice can also reduce the appeal of cigarettes, making it a good choice for those of you trying to ditch the ciggies. (The lycopene in tomatoes is also believed to have anti-cancer properties, BTW).
BOOSTER SHOT
FAT
Eating healthy fats is crucial for losing weight, building muscle and feeling full – especially if you’re cutting back on carbohydrates.
The Tabasco in a Virgin Mary gives your tastebuds a good zing, and it also revs up
your metabolism. The heat in Tabasco comes from cayenne peppers, which are believed to boost metabolism and increase fat oxidisation (your body breaking down fat to use as energy). Cayenne peppers also help to stabilise blood sugar levels. Tabasco also contains vinegar, which helps improve insulin sensitivity, according to a study in Diabetes Care. Another study in the Journal of Agricultural and Food Chemistry found that vinegar can increase fat oxidisation.
MIX IT UP A simple Virgin Mary recipe for four: mix 1L tomato juice; 2 tbsp Worcestershire sauce; 1 tsp Tabasco; and juice of 1 lemon. Serve with a celery stick. Cheers!
MARY, MARY, QUITE CONTRARY, WHERE’D THE VODKA GO?
CRUNCH TIME Finally, that stick of celery in your glass. Don’t just use it as a swizzle stick – eat the thing. Celery contains almost zero calories, but is a fantastic source of fibre, to keep those bowels in tiptop shape, which is something every healthy young gentleman should be aspiring to.
Tabasco
Celery
Tomato
Boosts your metabolism and helps to increase fat oxidisation and stablise blood sugar.
A crunchy, low-calorie way to stir your drink and get a good dose of fibre and vitamin K.
The sharp taste beats cravings; plus; a low-calorie way to get essential vitamins and minerals.
SHUTTERSTOCK
E X E RC I S E
As you use your muscles, your body releases a protein that plays a part in managing appetite.
EAT FIT | 23
SEX
MAX YOUR MOJO
Is your diet killing your testosterone? ➔ Testosterone is vital for an active sex drive. Levels don’t drop as you age, but the amount available for use in the body does. Stress, inflammation and toxins from food or cleaning products can all contribute to low testosterone. If you think you have low levels, it’s important to get a test from your GP – the primary cause of low T-levels may be cell dysfunction. Cells, including testicular cells, only need three things to be healthy: 1) fuel and the nutrients to use it; 2) the ability to get rid of free radicals and chemicals that damage cells; and 3) the optimum acidity levels and hydration environment for the cell to function. Micronutrients that we need in small quantities – including amino acids such as taurine, trace minerals such as selenium and vitamins such as B6 – serve in all these cellular processes. Without these, optimal function for building muscle or losing fat isn’t possible because the cells aren’t healthy.
So what’s the solution? Zinc, which is commonly associated with boosting T-levels, will help if you’re deficient. If you’re not, it won’t make a difference. At the very least, ensure you’re hitting the RDA for all your micronutrients, not just those such as zinc that are normally recommended. To do this, eat a varied diet of meat and veg, choosing organic whole foods that haven’t been contaminated by pesticides. Avoid processed foods, too, and as a good insurance take a daily multivitamin. Ticking these nutrition boxes will keep your cells healthy, helping to correct and support their physiological mechanisms and avert any potential dips in performance – in the gym and in the bedroom.
All this talk about cellular processes makes a girl thirsty
REDUCE THE DEFICIT
MICRONUITRIENT
% DEFICIENT
RDI FOR ADULTS
GEIT IT FROM
Vitamin E
86%
15mg
Sunflower seeds, chilli
Folate
75%
0.4mg
Asparagus, broccoli
Calcium
73%
1000mg
Tofu, yoghurt
Magnesium
68%
400mg
Spinach, squash
Vitamin A
55%
0.9mg
Sweet potato, carrots
24 | EAT FIT
SOURCE PRECISION NUTRITION
The five most common micronutrient deficiencies
with Testofen®
FO PER
RM
READY TO RACE
TRIATHLETE BEN HOFFMAN ON RACE-DAY NUTRITION
● What should I eat on the morning of my race? I’ll have a wholemeal muffin with almond butter and some honey, which I’ll eat probably three hours before. Then, about an hour before the race, I’ll have an Almond Coconut Clif Bar. I find that your stomach starts to feel a bit empty by the time you get down to the course, so just having half a muesli bar or whatever it is about an hour before the race fills your stomach, sets you at ease and gets that last little bit of calories in. That’s my race-day plan. I also drink coffee and take some caffeinated salt tabs just to get me going in the morning. I find it breaks that last bit of haziness and gets you going before the race.
leading into the race. You’re doing this training day in and day out and you get into a rhythm that works, and your body expects certain things. When you change that, it can really throw your body for a loop right before the race. The important thing for me is creating a sense of comfort and normalcy that you need before a race. My secret pre-race-day meal, which I eat early in the day, is a thincrust homemade pizza. I make it with yeast and flour, and I do it all from scratch. I like to do one that’s a margherita with fresh mozzarella, basil and tomato,
and then I’ll do one that has maybe some sausage or something with a little bit of protein. It’s not like I chow down an entire pizza. I have a few slices and a small side salad because I don’t like to take too much fibre in the day before a race.
“MY SECRET PRE-RACE MEAL IS A THIN-CRUST PIZZA”
Ben Hoffman Pro triathlete; 1st place, 2013 Ironman Coeur d’Alene; 1st place, 2012 Ironman Wisconsin; 1st place, 2012 Ironman St George
26 | EAT FIT
SHUTTERSTOCK
● What’s my best bet, foodwise, the day before the race? I try not to change much of anything
THEY TOOK
WHAT? Some of the strangest performance-enhancing drugs in sporting history
R AT P O I S O N
At the 1904 Olympics, US distance runner Thomas Hicks took doses of strychnine, raw eggs and brandy while competing in the marathon. Although hallucinating and having to be carried over the finish line, he won gold.
Drop and give me 40 winks
Eating errors
The wrong foods can wreak havoc on your body – and sabotage your exercise routine
BALLS
The ancient Olympians took competition seriously. A popular performance enhancer of the time was raw animal testicles. Others included wine and hallucinogens. Sure would have made for some fun afternoons at the arena.
URINE
Former MMA fighter Luke Cummo was a big fan of urine therapy, drinking a daily dose of his own wee in what he believed to be a great way to preserve his natural hormone and mineral levels.
MISTAKE #1
The sugar high You’ve come up against an arvo energy crash and are hoping that chocolate bar – which has been sitting on your desk all day – will give you a high you can ride straight through your last rep. In reality, though, it’s going to do the opposite. “Anything that sweet and high in refined carbs will spike your blood sugar – and cause you to crash right in the middle of your workout,” says dietitian Jim White.
MISTAKE #2
An empty stomach
You think that going for a run right on the edge of hunger will help you burn off tons of fat? Sucker. All it’s going to do is make your workout feel like hell. “Training hard on an empty stomach starves your muscles of glycogen – which makes them tire faster,” says White. “Even something small, like a piece of fruit and some yoghurt, will give your entire body a muchneeded boost.”
MISTAKE #3
MISTAKE #4
The energy drink
Fast food
This one’s tricky because research has proven that a little pre-workout caffeine can rev you up. The trouble is, monstrous energy drinks also have tons of workoutcrashing sugar. “The high amounts of caffeine in many of these drinks can really wreck your sleeping habits, setting off a vicious cycle,” says White. “Because when you don’t get enough sleep, your workouts and diet suffer, too.”
So you don’t necessarily intend to exercise after a value meal, but as it sits like a brick in your stomach, you feel desperate to work it off. Hey, whatever gets you to the gym, right? Wrong. High-fat meals can take up to four hours to digest, which will seriously slow you down. “All blood is flowing to your stomach to help with digestion, which means it’s moving away from your muscles when they need it most,” says White.
EAT FIT | 27
S TA
MA RT S
RT
GREEN EGGS AND HAM
WATERCRESS Provides vitamin K,which strengthens bones
MAKE YOUR MORNING EGGS EVEN HEALTHIER AND MORE DELICOUS PANCETTA Provides vitamin B6, which boosts energy levels
Avocado baked eggs with pancetta (SERVES 1)
10
MINUTE MEAL
1 large avocado 2 free-range eggs 70g pancetta Small handful of cress Pepper to taste
1) Pre-heat oven to 200°C.
NUTRITION
2) Halve the avocado and remove the stone.
Calories: 566
3) Crack the eggs into the holes where the stone was.
Protein: 21g
4) Place in a casserole dish with the lid on and bake for eight minutes.
Carbs: 18g
5) Meanwhile, lightly fry the pancetta in a non-stick pan over a medium heat for four to five minutes, stirring throughout, until it’s crisp.
Fat: 49g
6) Remove the pancetta from the pan and place it on kitchen roll to remove any excess oil. 7) Sprinkle the cress, pepper and pancetta on the avocados and serve.
28 | EAT FIT
(PER SERVING)
Fibre: 6g
WORDS BEN INCE PHOTOGRAPHY LAUREN MCLEAN FOOD STYLING KAROL GLADKI
AVOCADO Provides fibre, which improves digestion
LT H
NUTS
MILK
OATMEAL
BEANS
CHIA SEEDS
BLACK OR GREEN TEA
EGGS
CRIMINI MUSHROOMS
Nuts pack both protein and fibre, which boost energy and keep it stable. They’re also great for after a workout. Roasted and salted pistachios are a natural way to get back some of the electrolytes you lose during exercise that can leave you feeling fatigued.
When you wake up you’re running low on fuel, so White suggests a bowl of oatmeal first thing in the morning. Oats contain quality carbs that are stored in the body as glycogen and provide fuel for our brains and muscles.
IT'S A KNOCKOUT Fatigue doesn't just make you feel flat, it can also have a detrimental effect on your immune system, making you more susceptible to illness.
FIGHT FATIGUE
Put down that energy drink! Even if you’re dead tired, you’re better off with a healthy snack ● “We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says dietitian Jim White. Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For 30 | EAT FIT
example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets boost energy, but that quickly plummets. Here are 10 healthy foods that can make you feel more alert, ward off muscle fatigue and give you the get-up-and-go you need to power through your day.
Protein and fibre keep blood sugar stable, plus they set you up with magnesium, potassium and iron, as well as the antioxidant quercetin, which has been shown to aid athletic performance and recovery.
“Eggs are a great energy source – they have iron, zinc and a lot of protein,” White says. Science agrees: a 2009 research review found that protein not only helps build muscles and keep you full, but it supplies sustained energy as well.
“Dairy gets a bad rap,” White says. “But you get a lot of bang for your buck with milk.” In addition to supplying your body with water, they help maintain electrolyte balance as you sweat. Dairy also offers protein and energy-revving carbs.
Fibre takes longer to digest and helps extend the energy boost you get from carbs. Beans are jam-packed with the stuff. Fibre also keeps energy levels on an even keel without dips because it helps stabilise blood sugar.
Unlike a cup of coffee, tea contains the amino acid theanine, which may improve alertness. And you’ll still get a little boost from caffeine (about 35 to 50mg per cup compared to the 100 to 140mg in a cup of coffee).
These are a great source of the B vitamins, essential for energy production. Riboflavin (B2) is important in aerobic energy production, while it also protects the cell’s energy production house – mitochondria – from damage.
SHUTTERSTOCK / ISTOCK
HEA
LEGENDAIRY PROTEIN FOR MUSCLE BUILDING
LEGENDAIRY PROTEIN FOR MUSCLE REPAIR
START AND END YOUR DAY WITH DAIRY. As part of a balanced diet with a variety of foods
legendairy.com.au/sport
R
VE ECO
RY
2.6
AFTER THOUGHTS
THE AVERAGE BLOKE SHOULD BE DRINKING THIS MANY LITRES OF WATER A DAY.
● Ask anyone when the best time is to have post-workout protein and they’ll tell you that the sooner you can pound that shake, the better. But new research begs to differ. According to the Journal of the International Society of Sports Nutrition, eating a protein-rich, whole-food meal up to six hours after a workout is enough to help you to maximise your muscle gains. What gives? “The exact period of time after exercise that it would be best to consume protein is not known,” says nutritionist and trainer Michael Ferraro. “Research has shown that eating protein up to 24 hours postexercise is effective.” So is a shake always best? “Proteins containing the amino acid leucine are the most potent when it comes to turning on muscle-building switches,” Ferraro says. “For this reason, dairy proteins are superior. Whey protein shakes are easily and quickly ingested and assimilated, therefore are the best postworkout protein source. Otherwise, other dairy proteins such as yoghurt or cottage cheese are also good.” Ferraro points out that it’s important to keep up your protein intake throughout the day, not just after a workout. “Around 0.3g-0.4g protein per kilo of body weight every three hours throughout the day is sufficient.”
32 | EAT FIT
SHUTTERSTOCK
POST-WORKOUT PROTEIN IS IMPORTANT, TIMING NOT SO MUCH
POST-WORKOUT
DON’TS
Here are some post-workout mistakes you should never make (but probably have)
T O U C H I N G YO U R FAC E
Half the population of Stinky Town has been handling those weights before you. Make sure you wash your hands after a training session before putting your mitts anywhere near your eyes, nose or mouth.
N O T S H OW E R I N G
That sweat won’t just make you stink worse than a boxful of cat poo. Sweat left on the skin is the perfect breeding ground for bacteria, leading to zits, boils and other lovely things.
D R I N K I N G A “ S P O RT S D R I N K ”
These are all sugar and empty calories, cancelling out any energyburning you might have done at the gym. Thinking you should go for the low-cal option? We’ve got two words for you: chemical sh*tstorm. Drink some freaking water, dude.
Say no to something blue
The bird is the word
Roll up, roll up! These soft and delicious tacos will fuel your body after that tough workout you just did. Geez you’re good...
T
urkey is the perfect post-workout food. Not only is it a great (and lean – turkey is the leanest animal protein source you’ll find) source of protein, this big bird also contains selenium, which helps protect against the damaging by-products of exercise that accumulate in your muscles while you’re training. Selenium also helps your body process and use the protein that you eat, making it the ideal recovery nutrient. Turkey also contains the amino acid tryptophan, which will help you fall asleep later on. These tasty turkey tacos are an easy way to get your protein and complex carbs – make them two or three hours after your post-workout shake to help your body recover more quickly. If you’re watching your fat intake, swap the mayonnaise for low-fat Greek yoghurt.
SOFT TURKEY TACOS WITH SALSA AND SPICY DRESSING YOU’LL NEED • 1 pack turkeybreast fillets (2 breasts), cut into strips • 1 tsp cumin • 1 tsp smoked paprika • ¼ cup lime juice • ¾ cup mayonnaise • 1 tsp Mexican seasoning • 1 small red onion, diced • 2 roma tomatoes, diced • 1 small avocado, diced • 2 tbsp chopped coriander • 1 red chilli, finely chopped • 2 tbsp olive oil • 1 packet wholemeal tortillas • 250g fresh coleslaw
MAKE IT > Combine cumin, smoked paprika and 1 tablespoon of the lime juice in a non-metallic bowl. Add turkey and toss to coat. Refrigerate for 10 minutes to marinate. Meanwhile, combine mayonnaise, Mexican seasoning and 1 tablespoon of the lime juice in a bowl. Set aside. > To make the salsa, combine onion, tomatoes, avocado,
(SERVES 4)
coriander and chilli in a bowl. Drizzle with olive oil and remaining lime juice, stir to combine. > Spray a large frying pan with oil and place over medium heat. Cook turkey in two batches for 5-6 minutes, turning frequently, until cooked. Top tortillas with coleslaw, turkey pieces and salsa. Drizzle with mayonnaise dressing. EAT FIT | 33
SMA E AT
RT
Black and blue Beat your biological clock into submission with dark blue fruits and vegetables
COLOUR ME HEALTHY
Use colour to identify fruit and veg that target your health needs RED
GREEN
BLUE/PURPLE
WHITE
ORANGE/YELLOW
PICK UP: Tomatoes,
PICK UP: Kale, spinach, broccoli, broccolini, Brussels sprouts, peas
PICK UP: Blackberries, blueberries, red grapes, plums, red cabbage
PICK UP: Garlic, onions,
PICK UP: Carrots, sweet
leeks, spring onions, cauliflower
potatoes, pumpkin, rockmelon, apricots, mango
THE COLOUR, DECODED:
THE COLOUR, DECODED:
THE COLOUR, DECODED:
THE COLOUR, DECODED:
Loaded with lutein, these greens help keep eyes healthy. Specifically, lutein reduces the risk of cataracts and macular degeneration. What’s more, cruciferous vegies such as broccoli, Brussels sprouts and kale, may also help clear cancer-causing toxins from the body.
If you’re looking for the fountain of youth in your local greengrocer’s, venture to the dark side. Fruit and veg that flaunt a deep blue or purple hue usually contain anthocyanins – antioxidants that boost brain health, improve circulation, and act as anti-ageing agents.
While you wouldn’t let most white foods, such as bread or table sugar, sneak into your shopping basket, make an exception in the vegie aisle. These power foods contain compounds called allicins, which support heart health, help fight cancer and combat viral and bacterial infections.
Orange pigmentation is a dead giveaway that a fruit or veg is brimming with beta-carotene, which has been shown to help protect the eyes as well as bolster the immune system. Leafy greens such as spinach are also good sources of beta-carotene; the pigment just gets overshadowed by chlorophyll.
watermelon, pink grapefruit, guava, red capsicum THE COLOUR, DECODED:
If you’re seeing red, you’re probably looking at lycopene. “Lycopene has been shown to reduce the risk of several types of cancer – especially prostate cancer,” says dietician Manuel Villacorta. The easiest way to acquire the antioxidant: up your intake of tomato products.
34 | EAT FIT
Turkey Minute Steaks
Moroccan Turkey Filos
Stuffed Turkey Tomatoes
Turkey San Choy Bow
Turkey Fillet Steak
Turkey Open Fillet Steak Sandwich
Turkey Bolognese
Turkey Wontons
Turkey Curry Meatballs
A healthier way every day. New Steggles Turkey Shortcuts. From tasty fillets to the finest 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.au Available from
We’re Stegglers for quality
BOO
ZE
MEZCAL MADNESS
Put down the lemon and salt. Tequila’s bigger, bolder brother gets its moment in the sun When it comes to Mexican booze, tequila’s got all the glory. Until recently, if you asked for a margarita made with mezcal at your local watering hole, chances are your request was met with a blank stare. But all that’s changing. The smoky spirit has caught a new wave of popularity and is popping up in more
and more bars around the country.
Ready to give it a try? Odds are you already have. Most people think mezcal is a type of tequila – but it’s actually the other way around. Any alcohol made from distilled agave is technically a mezcal, including tequila. Tequila is produced in a very specific region of Mexico and is made
from 100 per cent blue agave that’s steamcooked in large ovens.
The process Traditional mezcals, on the other hand, are made across Mexico using one of the more than 30 varieties of agave in existence. The pineapple-size hearts of the plants – which resemble but have no relation to cacti or aloe – are slow-roasted in earthen mounds
Mezcal’s rich, smoky flavour eliminates the need for highcalorie mixers
over hot rocks. After cooking for several days, the agave is crushed under giant stone wheels (usually pulled by horses), fermented in wooden vats, then distilled in wood fire-powered copper or clay stills. The whole process takes place outdoors, without electricity – and hasn’t changed in 500 years.
muddling a shot of mezcal with some lime, cucumber, a bit of soda water and a dash of hot sauce.” Want to kick things up a notch further? Try these mezcalinfused monsters:
How to drink it “Mezcal is a lot like a fine wine,” says bar manager Martin Capella. “Each one has a different flavour based on the region where it was produced and the type of agave used. That gives every mezcal its own unique spiciness, earthiness and smokiness.” Building a cocktail around something with so many variables can be challenging, but Capella has some basic tips for even the most novice of bartenders: “For a simple drink, I like to just serve it on the rocks with a splash of soda water and a lime,” he says. “That way, you let the mezcal’s natural flavours take the lead. Another easy combo involves
OAXACA OLD FASHIONED 60ml mezcal 2
fresh orange slices
2
maraschino cherries
15ml diluted agave syrup (1 part syrup, 1 part water) Angostura bitters Soda water DIRECTIONS Muddle mezcal, orange slices, cherries and syrup in a cocktail shaker. Add a dash of bitters. Shake, strain and pour on ice. Top with a splash of soda water.
PINEAPPLE MARGARITA 45ml mezcal 30ml fresh pineapple juice 25ml fresh lime juice 15ml triple sec 15ml diluted agave syrup (1 part syrup, 1 part water) DIRECTIONS Shake and serve over ice.
MEZCAL MULA 15ml pomegranateinfused tequila 60ml mezcal 25ml fresh lime juice 15ml diluted agave syrup (1 part syrup, 1 part water) 60ml ginger beer Angostura bitters DIRECTIONS Combine first four ingredients in a cocktail shaker. Shake well; pour over ice. Top with ginger beer and a dash of bitters.
36 | EAT FIT
SHUTTERSTOCK / CLAIRE BENOIST/ FOOD STYLING BY KAREN EVANS/APOSTROPHE
Time's up, tequila
REA
D IT
BOOKS FOR BLOKES READ IT. COOK IT. EAT IT
SMOKED
By Jeremy Schmid New Holland , $35
There’s something about the taste of smoked foods – that irresistible kinda sweet, kinda salty, kinda charcoal-y flavour. There’s also something primal and manly about mucking around with fire. This book brings all this good stuff together – showing you how to smoke the bejeezus out of everything from red meat, poultry and seafood to vegetables, fruit and nuts... even eggs. And chocolate. Seriously. However, the opportunity to be able to learn how you can make your own bacon should be sufficient enough reason to rush out and buy this book right now.
2
THE OUTBACK CHEF By Jude Mayall New Holland, $35
If you’re anything like us, the most you know about bush tucker is cooking some snags over a fire when you went camping that one time. But there are actually some pretty amazing foods that are indigenous to Australia – herbs, spices, nuts and berries that Aboriginal Australians enjoyed eating for tens of thousands of years, before we came along and ruined everything. This book is a great introduction to some of the key native food plants, their health benefits and how to incorporate them into your cooking. This cookbook has recipes for native-inspired starters, mains, sides and desserts. It will also give you the excuse to use the word “quandong” as much as you want. Awesome. 38 | EAT FIT
3
CLEAN LIVING: FAST FOOD By Luke Hines and Scott Gooding Hachette, $29.99
Those squeaky-clean Bondi boys are back with another book in their Clean Living series. And this time they’re cleaning up an area that’s very dear to our hearts – fast food. Luke and Scott show you how to give your favourite fast foods a healthy, paleo twist – think pizza, chocolate, ice cream, doughnuts, fish and chips... Yep, all the good stuff. All the recipes are free of yeast, wheat, gluten, grains, sugar and dairy (although there is some butter involved). Yes, it all sounds very dull, but if you’re committed to the paleo way, or just want to maintain a healthy lifestyle, these recipes are quite handy for when bad cravings hit but you don’t want to blow all your hard work by inhaling an entire Cadbury’s family block.
4
EXTREME FOOD By Bear Grylls Bantam Press, $45
If you’re lost in the wilderness with no food to speak of, you’d want to be lost with Bear Grylls. A man who can eat raw goat’s testicles and elephant poo without spending the next three weeks retching into a vomit bowl has gotta know a thing or two about surviving through the tough times. But as Bear’s filming schedule is probably going to keep him too busy to spend any time wandering around in a jungle with you, we’ve got the next best thing – his book. It’s like the encyclopaedia of staying alive – you’ll learn how to set traps, stalk animals, recognise poisonous plants, gut reptiles, tie knots and whip yourself up a tasty batch of earthworm jerky. No elephant poo required.
5
THE GOURMET FARMER GOES FISHING By Matthew Evans, Nick Haddow and Ross O’Meara Penguin, $49.99
Although this sounds a bit like the title of a children’s book – along the lines of Mr Tiddlywinks Goes to the Seaside – this is actually a pretty impressive tome that’s perfect for seafood lovers. Not only is it full of really tasty recipes, it’s also a fantastic resource for those of us who would like our fish stocks to be around long enough for the next generation to enjoy. Yep, we’re talking sustainability, people. There’s a huge variety of seafood out there in our rivers, rockpools, estuaries and oceans, and this book will help you discover a wealth of lesser known species and how to prepare them, cook them and eat them.
crack open something new for breakfast 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. *Based on dairy milk with 1% fat containing 51 calories and 6.1g total sugars per 100mL (NUTTAB 2010)
vitasoy.com.au
HE
E AT F I
T
T
“Pizza makes me think that anything is possible” – Henry Rollins
FROZEN PIZZ A
RE
VIEW
GOOD FELLAS WHY FIT GUYS CAN STILL EAT PIZZA
Add extra toppings
No… not more pepperoni or ham – try raw vegies, cut up nice and small, sprinkled on top of the pizza before it hits the oven. Mushrooms, broccoli and capsicum all go really well on pizza.
Watch the serving size
It’s smaller than you think. Even a quarter of the average frozen supreme pizza contains almost 350 calories. Just because there’s a whole pizza there doesn’t mean you need to eat all of it...
Try some dried oregano, chilli flakes or dukka. Herbs and spices can turn an ordinary frozen slab of pizza into something that tastes like it was bought from a pizzeria. Maybe.
1632 CALORIES IN A WHOLE “SUPER SUPREME” HOME-DELIVERED PIZZA
42 | EAT FIT
SHUTTERSTOCK / ISTOCK
Shake on some flavour
Y
ou don’t need a PhD in nutrition to figure out that the pizzas you can get homedelivered aren’t very good for you. So if you’re hankering for a slice and don’t want the guilt (or the calories and cost) that come with being lazy and dialling for food, and you can’t be arsed making your own dough, you may find yourself digging through the freezer for an icy-cold slab of pizza goodness. Be warned – some of these frozen treats are basically cardboard with salty fat on top (see our Frozen Pizza Face-Off, right, for our review). But that doesn’t mean you can’t tart them up a bit before you eat. Before you bung it in the oven, you can boost the nutritional value and taste. How? Buy the best: read the label on the box before you put it in your trolley. Check out the calories per serving as well as the serving size, and try to keep it at 10 grams of total fat or less. See at left for more suggestions that’ll make your frozen pizza better.
McCain Angus Beef
Ristorante Pepperoni
Papa Giuseppi’s Hawaiian
THE LO OK: this looks quite appealing on the box, but open it up and you’ll find far fewer toppings. It’s also smaller than most frozen pizzas – 320g compared with the more common 420-450g frozen offerings. THE TASTE: while this is trying to pass itself off as “gourmet”, the proof is in the tasting: the too-sweet barbecue sauce overpowers everything else. THE NUMBERS: the whole pizza is 746 calories, which is lower than most, but this could also have something to do with the size. THE EF VERDICT: if you split this with your partner you’ll only be eating 373 calories each. Pair it up with a side salad and you should feel pretty satisfied.
THE LO OK: the picture is pretty basic, and the actual product is as well – your bog standard pepperoni pizza. THE TASTE: not particularly exciting, and the meat is heavily processed. The crust is a little too thin. Definitely needs some extra toppings added, otherwise there’s just not enough topping to really satisfy a guy’s hunger. THE NUMBERS: the nutritional panel says one serve is the entire pizza – 310g of pizza at 857 calories, or 41 per cent of the average recommended intake. It’s high in fat, too, at 13.5 per cent. THE EF VERDICT: while this might work in a pinch, probably not the best choice to turf in your shopping basket.
THE LO OK: looks nice enough on the box, and surprisingly the finished product looks quite similar. Lots of toppings evenly distributed, with real ham instead of the processed, rubbery stuff. THE TASTE: thumbs up for flavour – the crust is crunchy and the ingredients are fresh. Not much of a grease factor. THE NUMBERS: one serve is 283 calories, but when you consider that a “serve” is just one quarter of the whole pizza, those numbers could soon creep up if you don’t watch yourself. Split it with someone (or have the selfcontrol to stop halfway). THE EF VERDICT: worth keeping in your freezer for when those pizza cravings strike.
Frozen pizza: also good for a quick game of frisbee
Select Roasted Vegetable
Homebrand Supreme
McCain Supreme
THE LO OK: looks bloody lovely on the box, and the end result is not too shabby either. THE TASTE: not bad at all. In fact, it tastes more like a homemade pizza than a frozen one, which is quite the achievement. Lots of vegies, which is a good thing. The only letdown was the crust, which didn’t crisp up enough and tasted a little doughy. THE NUMBERS: one serve is only 98 calories, but a “serve” is just one eighth of the whole pizza. Still, the whole thing comes in at only 784 calories, so if you share it with someone you won’t be feeling so guilty the next day. THE EF VERDICT: definitely worth it if you’re hankering for a pizza fix. Add even more vegies on top for a healthier twist.
THE LO OK: not bad for a no-frills style offering. What you see on the box is pretty much what you get, although up close the meat looks like it’s been so heavily processed it would even make Ronald McDonald blush. THE TASTE: the crust is sweet, like a biscuit, but it crisps up nicely. On top, the (very sparse) toppings don’t seem too greasy, but the sauce is way too sweet. THE NUMBERS: the whole thing has 848 calories and is only 6.1 per cent fat. High, but not criminal. THE EF VERDICT: fewer calories than some, and if you top this with lots of healthy veg, a few slices should satisfy. If you’ve got a craving and it’s either this or 1250plus calories of Dominos, we say stick with the Home Brand.
THE LO OK: the box shows way more cheese and toppings than the actual product. McCain is probably the best-known brand, so you think they’d try a little harder to maintain their reputation. THE TASTE: again, a disappointment. For a “supreme” pizza there was hardly any veg, just a few token cubes of capsicum. Not enough sauce and the base was too thin. THE NUMBERS: one quarter has 285 calories. Not that high, but considering it’s not that tasty, a bit of a waste of calories, really. THE EF VERDICT: if you want a pizza fix you’re better off buying a different product. EF
EAT FIT | 43
PROTEIN PRE-WORKOUT ENDURANCE POST-WORKOUT I S O W H E YS P O RT S .C O M . AU
burgers better-body
Five new (and healthier) ways to
assemble the ultimate man meal
{ By DEVIN ALEXANDER }
PEPPERONI PIZZA BURGER INGREDIENTS 180g turkey mince 2
tbsp plus ¼ cup tomato-based pasta sauce, heated in microwave Olive oil spray
½ cup green capsicum strips 30g low-fat mozzarella, shredded 6
slices low-fat pepperoni
1
wholemeal hamburger bun (around 8cm in diameter)
DIRECTIONS 1) In a medium bowl, mix mince and 2 tbsp pasta sauce until well combined. Shape mixture into patty with a diameter that’s 1cm larger than the bun. 2) Place a non-stick frying pan over medium-high heat. Mist pan with spray, then add patty to one side of the pan and capsicums to the other. Cook burger about 2–3 minutes per side while rotating capsicums occasionally until they are tender and burger is cooked to desired doneness. About 1 minute before burger and capsicums are done, place cheese and pepperoni on top of patty. 3) Place patty on bun bottom. Top with capsicums. Spoon sauce onto burger. Add bun top and enjoy immediately. NUTRITION
Double down With lean meat, two wrongs – pizza and burgers – can make a right
46 | EAT FIT
C l a i r e B e n o i s t / F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e
421 calories 57g protein 29g carbs 10g fat
Mexi-can Substituting lettuce for a tortilla or bun will spare you up to 300 calories
LETTUCE TACO BURGER
INGREDIENTS
DIRECTIONS
250g extra-lean beef mince
1) Preheat grill to high. 2) In a medium bowl, mix the beef and lime juice until well combined. Shape into an oval patty about 12cm long and 10cm wide. Grill until desired doneness is reached, about 2 minutes per side for medium rare. 3) Place patty on lettuce at stem end of leaf (the firmer end). Top with tomatoes, cheese and jalapeño. Spoon sauce over top. Fold lettuce over filling and enjoy immediately.
1
tsp lime juice
1
large iceberg lettuce leaf
¼ cup fresh red tomatoes, chopped 30g extra-light cheddar cheese 1
tbsp sliced jalapeño chilli pepper, or to taste
1½ tbsp tomato-based pasta sauce, or to taste
NUTRITION 345 calories 54g protein 6g carbs 12g fat
FOR THE PERFECT MEDIUM RARE, THE INTERNAL TEMP SHOULD BE 70° EAT FIT | 47
CHICKEN CORDON BLEU BURGER
BACON CHEDDAR OPEN-FACE TOMATO SLIDERS
INGREDIENTS
DIRECTIONS
NUTRITION
INGREDIENTS
DIRECTIONS
120g chicken mince
1) Preheat grill to high.
325 calories 42g protein 23g carbs 7g fat
2
1) Preheat oven to 230°.
Olive oil spray 30g low-fat deli ham 1
slice light Swiss cheese
1
wholemeal hamburger bun
1
lettuce leaf
3
small tomato slices
1
tsp fresh thyme, or to taste Dijon mustard (optional)
2) Shape chicken into patty; mist oil spray on both sides. Grill until no longer pink inside, about 3 minutes per side. 3) During the last minute of cooking, top patty with ham and cheese. Toast bun by placing insides facing down, away from direct heat. 4) Stack lettuce, tomato, patty and thyme on bottom bun. Spread mustard inside top bun. Close and serve.
medium plum or roma tomatoes
180g lean beef mince 1
tsp minced onion Salt to taste
30g extra-light cheddar cheese, cut into slices 2
strips bacon, cut in half
¼ cup red onion slivers, chopped, or to taste
2) Cut tomatoes in half horizontally and scrape out the seeds and ribs. Place “shells” on non-stick baking sheet, open side up. 3) In a medium bowl, mix beef, dried onion and salt. Spoon beef equally among tomato halves, filling them, then flatten any overflowing meat to resemble patties atop the tomatoes. Top with cheese.
4) Place ½ bacon strip on top of each cheese slice. Top with onion. Bake until bacon is cooked, tomatoes are warm and patties are cooked to desired doneness, about 5 minutes, or longer to preference. Serve immediately. NUTRITION 362 calories 54g protein 9g carbs 12g fat
Meat in the middle For an even leaner burger, substitute kangaroo for beef
TO REDUCE CALORIES AND FAT, ADD SALT FOR FLAVOUR – NOT CONDIMENTS 48 | EAT FIT
THIS BURGER PROVIDES A MASSIVE PROTEIN HIT
Muscle up Use this burger as part of your training diet
JAMBALAYA BURGER
INGREDIENTS 2
tbsp low-sodium tomato sauce
½ tsp salt-free or low sodium Cajun or Creole seasoning, plus extra to taste, divided 120g chicken mince Olive oil spray 4
large prawns (about 60g each), peeled and deveined
1cm slice red onion (full round with rings) ½ green capsicum 60g lean sausage, cut in half to open, keeping the halves connected 1 wholemeal hamburger bun (around 8cm in diameter)
DIRECTIONS 1) Preheat grill to high. 2) Mix tomato sauce and seasoning in a small bowl. Shape chicken into patty with a diameter that’s 1cm larger than the bun. 3) Mist both sides of patty, prawns, onion slice (keeping it intact) and capsicum with spray and then sprinkle
with extra seasoning to taste on both sides. 4) Grill patty (until no longer pink), capsicum and onion (until tender), and sausage (until hot through) about 3 minutes per side, and prawns (until no longer translucent) about 1 minute per side. Toast bun away from direct flame for 1 minute, if desired.
5) Place bun bottom on plate. Top with chicken, onion, capsicum, sausage, then prawns. Spoon sauce on inside of bun top and place top on burger. Eat. NUTRITION 452 calories 57g protein 32g carbs 10g fat EF
EAT FIT | 49
Steggles offers something new, from tasty fillets to the finest roasts or mince for bolognaise and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. Available from For recipes visit www.steggles.com.au
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Grill Advance to the next level of grillmanship with a never-fail technique, crowd-pleasing sides (yup, even for the vegans) and expert craft-beer pairings.
claire benoist
{ By DEVLIN ALEXANDER }
“SPRING FOR SIRLOIN — THE ‘FATTIEST’ LEAN CUT PACKS THE MOST FLAVOUR” EAT FIT | 51
Walk the plank!
Go with the grain on the hottest grilling trend for 2015
■ Ever had cedar salmon? If not, you’re missing out. You can add a ton of flavour and smokiness by cooking salmon (or other proteins) on a slab of wood or “plank”. Just pick one up at the grocery store, soak it in water (you don’t want it — or your entire backyard — going up in flames), then throw it on the grill with your meat on top. Grill planks are easy to find (check out stores like Barbeques Galore) and available in different types of wood (cedar is most common), which can alter the flavour of your food. The basic gist is this: place your plank on the grill at around medium heat (unless your grill doesn’t have variable settings, in which case place it away from direct heat), and cover the grill. Rub half a teaspoon of extra-virgin olive oil over two 120g skinless salmon fillets, then season with salt and pepper. You’ll know your plank is ready for cooking when it’s smoking as you open the grill. The plank may crackle or warp — if this occurs, flip it over and allow it to reset. Place salmon fillets on the plank, not touching each other, and grill for roughly 4-5 minutes per side.
The leanest meats
Pick up these ab-friendly cuts
A LL N U TRI TI O N P E R 18 0G S E RV I N G
Top round steak Grill this 1cm-thick cut on Sunday and you’ll have deli meat all week long. Slice thinly and across the grain. 165 calories, 36g protein, 5g fat
Top sirloin steak The “fattiest” of the lean cuts holds its own with outstanding tenderness.
Never burn or undercook a steak again
T
here are two ways to tell if meat is done. The first is the temperature test, which is good for large roasts but not for steaks; poking steak with a thermometer lets juices escape, making it less tender. The touch test, on the other hand, is what professional chefs most commonly use.
240 calories, 30g protein, 12g fat
■ Grilling vegetables is a smart way to add diversity to your meal along with a healthy dose of nutrients. Try some of our favourites at right. Just toss in about a tablespoon of olive oil per 500g (use a little less if you have a non-stick grill), then season with salt and pepper or your favourite grill seasoning.
Chicken breast
ASPARAGUS Grilling times vary significantly depending on thickness. Really thin spears could be done in as little as two minutes; thicker ones could take up to eight minutes. SWEET POTATO Grill peeled or unpeeled. (Scrub them well if unpeeled.) Slice into 1cm-thick pieces or rounds and grill until tender through. Time will vary depending on size of potato.
Toss in olive oil (use 1 tsp per 500g), then season with salt and pepper before grilling. 187 calories, 40g protein, 2g fat
96 per cent lean beef mince Salt it, sear it — but don’t smash it! (You’re just removing juice and guaranteeing a dry burger.)
Pork tenderloin Choose this versatile, quick-cooking cut when you want to experiment with new seasonings. 185 calories, 36g protein, 4g fat
relaxed hand, palm up. Poke the fleshy part of your palm just under your thumb with the index finger of your opposite hand. That should be similar to what raw meat feels like.
Turkey cutlets or tenders Use the cutlets for a last-minute, no-need-to -marinate dinner, or cube tenders for kebabs. 180 calories, 42g protein,
