Eat.Fit.TruePDF-Issue.15.pdf

FIT F FOR BLOOOKDE S

FOOD AS FUEL

BUILD MUSCLE New rules for big gains

YOUR DINNER TONIGHT? SORTED! p22

LEAN FOR LIFE

TURN OFF YOUR FAT GENES

BEEF UP YOUR BBQ WHAT TO EAT AFTER A WORKOUT FUEL UP LIKE AN ATHLETE

ISSUE 15 $8.50

A 6-PACK IN 6 WEEKS

GOBSMACKINGLY GOOD PIZZA p76

DRINK GREEN, BE SUPER p32

EAT CLEAN, LEAN AND MEAN p102

117

82

REGULARS 8 Deputy editor’s letter

FEATURES

While the cat’s away...

10 FYI Up-to-date food news you can use

34

47 Ask Eat Fit We answer your nagging nutritional FAQs

14 WTF?

53 You can do better than this

The newest superfood kids on the block

Get more bang out of your barbie this summer

16 Bulk up

61 Under the spotlight Our man puts four diets to the test

Should you take a pre-workout supp?

66 Zero belly diet

18 Knowledge Yes, Bozo, you can eat bread

Lose the spare tyre and stay lean for life

53

20 Recovery

76 Don’t fear the pizza Four clean and lean pizzas that satisfy

Mix up your post-workout shake

82 Nice to meat you 22 Eat smart

Why you need to start eating game meats

Double-baked sweet potato wedges

88 Eating to build muscle Your new dietary guidelines

24 Health Quick ixes for nagging health problems

28 Get lean

92 This could save your life

47

Nature’s fat-burners, plus lean lunches

Why a healthy gut means a healthy body

97 Ultimate muscle stir fries The title says it all – dig in!

32 Supps It is easy being green ater all

102 Clean and mean We have a yarn with clean-living Luke Hines

34 Perform

106 Best of the best

Take a pro’s approach to race prep

Combine top fitness trends for a killer workout

38 Sex Foods to boost the mood

40 Books We tear through the latest tomes

42 Booze

42

112 Payback time Reward your body after a hard workout

116 The goods Products and services we freakin’ love

117 A 6-pack in 6 weeks

Diet-friendly drinks for party season

Get ripped abs in no time – easy

44 Gear

122 The EF glossary

Stuf you want, stuf you need 6 | EAT FIT

What all those foodie terms really mean

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

SL DEP’

ETTE

R

EAT FIT ODYSSEUS PUBLISHING PTY LIMITED

W

e’re all still reeling here at EF HQ after the horrifying news from the World Health Organisation that bacon is basically the devil and will kill you and your family in your sleep. The boss was so shook up, he’s headed overseas for some R&R, so I’m here in his stead, trying to keep it together as visions of bacon and egg rolls dance in my head. Look, we all know that bacon isn’t that bad. (How could anything that delicious be “bad”?) It’s only a concern if you’re cramming the stuff down your gob on a daily basis. Just like any other “sometimes” food, you should be enjoying it on occasion, or your life will be nothing more than a (very) long and lonely existence that consists mainly of green tea and a strange nervous tic that flares up whenever you drive past a McDonald’s. That’s what Eat Fit is all about – celebrating food. Food is not just something awesome to cook, eat and maybe roll around in a little. It’s also a powerful force. Not just the bad stuff that can make you sick, fat and dead. No, we’re talking the good stuff that can build a healthier, stronger and happier body. And we’ve got your good-food blueprint right here. If you can tear yourself away from the mind-bogglingly delicious-looking pizza pics on page 76, you’ll find plenty of juicy info to keep you looking and feeling awesome. For instance, did you know that the health of your gut can affect the health of your entire body? (See page 92.) And here we were thinking that all it was good for was digesting bacon and making gross gurgly noises when you’re out on a first date. Enjoy this issue. And enjoy your bacon. In moderation. *burp*

EAT FI

FOOD AS FUEL

BUILD MUSCLE New rules for big gains

F T FOOD OR LOKES

LEAN FOR LIFE

YOUR DINNER ON GHT? SORTED! p 2

TURN OFF YOUR FAT GENES

Editor Todd Cole

BEEF UP YOUR BBQ

[email protected]

WHAT TO EAT AFTER A WORKOUT FUEL UP L KE AN ATHLETE

SSUE 5 $8 0

GOBSMACKINGLY GOOD PIZZA p76

A 6 PACK IN 6 WEEKS

DRINK GREEN BE SUPER p32

FOUR ISSUES FOR JUST $25 ph: 02 9439 1955 eatfitmagazine.com

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www.eatfitmagazine.com Published 4 times per year. Printed by Ofset 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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EAT FI

MUSCLE

FT O D O B OKES

ON HE AMB SP C UP D N ER 24

MEALS Foods for size, strength and power

29

H GH PROTEIN RECIPE IDEAS

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BURN FAT ALL DAY LONG

Chairman, President & Chief Executive Ofice David Pecker Executive Vice President, Chief Marketing Oficer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President, Chief Financial Oficer, Treasurer Chris Polimeni Vice President, International Business Director Marianna Gapanovich Syndication Manager Maribel Dato Sr. International Marketing Director Tiphaine Perrier Web Producer Maxime Menant Production Assistant Paul Miller Director, Rights & Permissions Fiona Maynard

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LE RN TO AT H FO D & WI E p 9

SS E 4 $8 0

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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 our ed an email at [email protected] and tell him 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.

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A big thanks to Julie Hughes for her foodie wisdom and assistance

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Deputy Editor Alison Turner [email protected]

EAT C EAN LEAN AND MEAN p102

ALISON TURNER, DEPUTY EDITOR

TALK TO US

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Founding Chairman Joe Weider Founding IFBB Chairman Ben Weider The nutritional advice and exercise instructions in this magazine are designed for people who are in good health and physically fit. 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.

Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC™). Please recycle this magazine – or give it to a mate.

Cover image: Beef and lamb.com.au

GOOD, BAD & BACON

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F.Y.

According to research conducted at Newcastle University, UK, organic fruit and veg contains as much as 69 per cent more antioxidants than non-organic. In addition to reducing muscle soreness, high antioxidant levels can also ward off a variety of illnesses, including heart disease.

Nutritionalnewsyoucan usetoinetuneyour health and wellbeing

Failure to lunch

Happy days

Don’t rely on packaged fruit bars or juices for your five a day: a University of Sydney study found that 33 per cent of them failed a basic nutrition test based on sugar, salt and fat levels.

Yoghurt is good for your gut, and the same stuf you put on your morning muesli may also put a smile on your dial. The Institute of Brain and Cognition found that people who took probiotics had a significantly reduced focus on recurrent negative thoughts compared to those who didn’t. Rescue

2-3

How many alcohol-free days to have each week

Heat ’em lean While modern diet dogma has it that white pasta creates too great a bloodsugar spike for anything but a pre-marathon carb-load, help is at hand in the form of your microwave. According to recent research, cooled-down pasta creates a slightly smaller blood-sugar surge because it’s more resistant to the gut enzymes that break down carbs. And it doesn’t end there: another UK study found that if you eat reheated pasta, the body treats it like ibre, reducing the bloodglucose spike by up to 50 per cent and even absorbing fewer calories.

For best results, nuke your pasta

mouse surveying de Brie

Bottoms up A month of alcohol won’t undo the damage caused by bingeing the rest of the year – but if you’re smart, you can drink without serious harm. Liver cells take two or three days to recover from dealing with alcohol, so the Royal College of Physicians says it’s best to have two or three consecutive alcohol-free days a week and stay under three to four units on the other days. You’ll avoid the stress of giving up something you enjoy and still get alcohol’s health benefits.

Reinvent the wheel Researchers studying the French Paradox – France’s long-life expectancy despite a diet high in wine and saturated fats – say the amount of cheese they eat could be the key to avoiding heart disease. The average French person consumes 23.9kg a year (we in Oz eat 13.4kg) – yet we have twice the levels of heart disease. The study found more cheese correlated to higher levels of butyric acid, which helps reduce obesity and lower LDL cholesterol, which promotes a healthy heart.

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F.Y.I. Diet wars A study in the Journal of the American Medical Association analysed data from 7300 people and 50 diferent diets and the results showed that no one plan was better than any other. Bottom line – get your ratio of clean protein, carbs and fat right, train hard and rest well and you’ll quickly achieve the leanness you crave.

Egg’s benefits Carotenoids are thought to prevent some forms of cancer and heart disease, as well as boosting your immune system, and brightly coloured vegetables including tomatoes, leafy greens and peppers are simply brimming with them. However, a new study found that a large proportion will go unabsorbed unless you have a side serving of eggs – eggs can raise the absorption rate by up to three times. Just make sure the vegetables are raw for best results. Don’t worry – you can cook the eggs, though.

Bacon. The reason you’re not a vegetarian

Worst news ever

Into the blue The debate rages on over exactly how super some “superfoods” are, but blueberries have once again proven their health credentials. We already know they’re high in antioxidants and are associated with improved memory and a ruthless immune system – now we can add heart health to the growing list. In blind tests, researchers from Florida State University, US, found a handful daily could reduce blood pressure and stifening of arteries, which have strong links to heart attacks and strokes.

The World Health Organisation has spoken: processed meats – like bacon, sausages and hot dogs – can cause cancer. And the cancer risk goes up with the more of the stuf you eat. While we’re happy to give up snags, the day we completely renounce bacon will be a cold day in hell. It’s all about moderation, people.

Snot happening A Spanish study found that those who drank eight to 10 glasses of wine per week, particularly red wine, saw a 60 per cent reduction in the risk of developing a cold.

Poaching the subject

Demon drink A new study in the journal Circulation claims sugary drinks could be responsible for up to 184,000 adult deaths each year worldwide. The British Medical Association reacted by saying a 20 per cent tax should be added to all sugarilled beverages and used to subsidise fresh fruit and veg. Not a bad idea, but an even better one is to not drink the stuf.

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HIP HOORAY THE NEW KIDS ON THE SUPERFOOD BLOCK

How did the hipster burn his tongue? He ate his food before it was cool...

BAOBAB

SACHA INCHI

GUBINGE

LUCUMA

TEFF

PRONOUNCED:

PRONOUNCED:

PRONOUNCED:

PRONOUNCED:

PRONOUNCED:

Bey-oh-bab

Sa-cha in-chi

Gub-in

LU-cu-ma

Uh... teff?

In the barren regions of Africa where the Baobab tree grows, the tree’s water is a valuable resource which is locally known as the “tree of life”. This green fruit is said to have excellent nutritional and probiotic qualities, and is used as a soluble fibre to stimulate your gut.

This Incan snack was used as a food source by the natives for thousands of years. The plant itself is inedible; instead you eat the seed that lives within its star shaped pods. These nut-like seeds are rich in omega-3 acids and proteins. The seeds are lightly roasted to give a crunchy nutty flavour

An indigenous Australian pear that grows in remote areas across the Kimberley region, this tangy fruit has been a traditional healing remedy for thousands of years and can be beneficial for the immune system, due to its high content of vitamin C. Can be eaten raw, or added to smoothies or cereal.

This fruit, native to the

Teff is a gluten-free grain (ironically gluten-free hipsters rejoice!) that’s usually ground into a flour, and has more protein than wheat, along with calcium, iron and fibre. Teff is the smallest grain in the world, and is perfect for thickening stews and soups or making polenta dishes.

Andean valleys of Peru, was used as a central ingredient in traditional Incan food. The “Gold of the Incas” has a natural mellow sweetness that will satisfy a sweet tooth. Rich in antioxidants and beneficial for supporting cardiovascular and skin health.

SHUTTERSTOCK

● The hipsters are getting restless. Eating kale chips and drinking single origin cofee while wearing Buddy Holly glasses is just not cool enough anymore. It's time for a fresh wave of superfoods that can be added to obeat café menus across the land so that trendy 20-something waiters with twirly moustaches can continue to look down on all us regular folk. Expect to see things like cricket protein powders, birch and maple water, acai bowls, aloe juice and Asian tonic herbs. And everything will be sprinkled with turmeric. Turmeric is so hip right now. You can also expect to encounter one or more of the below. Brush up on your pronunciations now and impress a bearded barista or two in 2016.

Raw fermented paleo protein For those who go against the grain

Raw fermented paleo protein is a delicious wholefood formula combining a nourishing sprouted base with fermented seeds and greens. This blend contains superfoods such as Peruvian sacha inc fermented spirulina, quinoa and chia, creating a comprehensive paleo-friendly protein. Vegan and grain-free, Raw fermented pale protein provides high levels of amino acids essential for muscle development and body function.

For paleo friendly recipes follow us @amazoniaco

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K UP

PREP OR PROP? SHOULD YOU TAKE A PRE-WORKOUT SUPP?

YES says Ross Edgley, S&C coach

NO says Ben Coomber, performance nutritionist ● For most gym-goers, the desired efect is oten just the pick-me-up efect of cafeine. In my view, most people who use preworkout products do so for the wrong reasons, and 90% of people who train would beneit from not using them in the long term. It’s easy to become reliant on them, they’re oten loaded with additives, they create a mindset where you’re only happy training ater you have taken one – and many contain enough cafeine to 16 | EAT FIT

“OPTIMAL ENERGY COMES FROM NAILING THE BASICS, NOT A MAGIC DRINK”

leave your adrenal glands in a state of shock for the rest of the week. You don’t need magic ingredients for your body to perform at its best. Efective sessions in the gym result from good sleep and a balanced diet with varied natural sources of protein (for muscle gain) and carbs to match your energy output. You can have a bit of cafeine as a boost, but only when you really need it. If you struggle for energy without cafeine, it’s because you’re not getting your diet, recovery and lifestyle on point. Optimal energy comes from nailing the basics, not a magic drink.

SHUTTERSTOCK

● Once you know what to look for on a label, you can tailor your pre-workout supp to your needs. If you struggle to get to the end of a session because of discomfort caused by lactate build-up, take beta-alanine, which has been shown to delay its accumulation in your blood. If you’re aiming to pack on muscle, look for a product containing arginine, which has demonstrated the capacity to increase muscle size by encouraging protein synthesis during and ater a session. Cafeine will improve fat-burning and boost energy, while citrulline malate improves stamina. No, your body doesn’t need pre-workout supps in the same way it needs protein to get results. But if you’re stuck on a plateau, they can be valuable and efective.

YOU

STINK Muscle-building foods could be putting you on the nose

R E D M E AT

A large portion of red meat is harder to digest in the GI tract, leaving residue behind that, when released through sweat, will mix with bacteria and intensify BO. This proved to be true in a study where women rated the body odour of meat-eaters and vegetarians and found vegos had a significantly more attractive smell overall.

The wrong food preworkout can see you crash and burn. Or poop your pants

FISH

Fish is filled with choline, which gives it a strong fishy odour, and when eaten, can give you a bad aroma, too. Dermatologist Debra Jailmain notes, “Some people don’t metabolise fish properly and they develop a fishy odour because they release a compound called trimethylamine through their sweat; this is an inherited genetic disorder.”

L OW- C A R B D I E T S

We use carbs as a primary source of energy, so when they’re cut out, it forces the body to produce ketone bodies as an alternative way to obtain fuel. However, one of the three ketone bodies produced is acetone, and this gives off a distinct smell, especially on the breath.

S O LU T I O N

Avoid all the above before a date. Alternatively, Jailman suggests this trick: eat foods rich in chlorophyll – like a fresh sprig of parsley or coriander – after a meal since they’re known to counteract odour.

Fuel vs. fizzer You could be sabotaging your workout with the wrong pre-session foods. Avoid these five at all costs: 1. LEGUMES Skip the pre-workout hummus or lentil soup. Though both of these options are high in protein, the amount of fibre found in legumes can cause uncomfortable bloating and indigestion during your workout.

2. PROTEIN BARS …unlessthey’remoderate/ high-carb.Nowadays, men are choosing lower-carb bars, but before a workout your muscles need energy to burn. And depending on how intense your workout is, you’ll need more or less carbs in your bar. Protein itself is a slower-burning source than carbs so it might not give you the immediate jolt you need to power through a demanding lifting session.

3. CARBONATED DRINKS

4. SIMPLE SUGARS

Energy drinks might seem like a good idea at the time, but unfortunately they can have some nasty sideeffects like bloating and diarrhoea because of the excessive sugar – neither of which you want in the middle of a workout. Certified personal trainer Nate Miyaki says, “I either have people eat nothing pre-workout if they’ve eaten a mixed meal within the past 2-5 hours or so, there are plenty of circulating nutrients to fuel the workout, or some simple carbs like one or two pieces of fruit. If the workout is going to be longer than 60-90 minutes, that’s where sipping on a sports drink may be applicable.”

While carbs are good to fuel up with pre-workout, “simple carbs” like lollies or cereal could have a negative effect by causing your blood sugar to drop. “If it’s one or two hours before, I’d avoid high-glycaemic carbs eaten alone. This can trigger rebound hypoglycaemia in some [blood-sugar spikes and crashes] which can lead to fatigue, light headedness, energy crashes and poor performance,” Miyaki says.

5. CHEESE/PEANUT BUTTER Though fats have their place in a balanced diet, they’re extremely slow burning and can slow down absorption of nutrients to muscles during workouts. Go a protein-carb combo.

EAT FIT | 17

EDG

E

You don’t need to be leaven loaves out of your diet

BETTER OFF BREAD? Can you eat bread and still have a six-pack? Yep – if you’re smart, there’s room in your stomach for bread and abs

O

bvious things first – it’s not as simple as opting for brown over white bread. Being able to eat bread and avoid getting a doughy mid-section depends on your metabolic condition, the type and amount of training you do and whether you’re hitting your ideal calorie and macronutrient targets.

DOS AND DOUGHN’TS Are you overweight or living a sedentary

life? If so, bad news. Such people tend to have poor insulin sensitivity, bloodsugar control and nutrient-partitioning abilities. That’s a scientific way of saying carbs have a harder time getting into the muscle cells and are likely to be stored as fat. If this is you, a lower-carb diet is better for improving body composition and health, so a daily breaking of bread is less advisable.

Training frequently at high intensity changes everything. If you strength train, cross-train or compete in intermittent sprint sports, you need carbs. They’re the best way to fuel training sessions and recover from them. But if you also want to walk around with a six-pack, you need to consider total calories and food quality, too. To lose fat and get lean, you need to be in a calorie deficit (see box below). And if you train hard and maintain a consistent calorie deficit, you can include bread and other starchy carbs in your diet. Emphasising good food choices – whole, natural foods instead of highly processed foods – improves the health benefits of your diet, improves nutrient density and reduces hunger, which makes staying in a calorie deficit easier. With that in mind, foods that are less refined

such as potatoes and rice are better sources of starchy carbs .

ROLL WITH IT So if you do decide to have bread on occasion, which is best? It depends. Assuming you’re in calorie deficit, training hard and eating it alongside protein, the glycaemic load matters less than it would for sedentary people. So your choice of dough doesn’t need to be significantly influenced by that. The main consideration is tolerance. Some grains can affect digestion and mineral absorption. Find out what you can and can’t tolerate by trial and error. Perhaps due to the fermentation process, sourdough seems to be the least problematic. That doesn’t mean you can gorge daily on sourdough-base pizzas, but as a cheat meal, you could do worse.

SLICE OF LIFE Eat bread while staying in calorie deficit to earn a six-pack 1. Work out your daily calorie requirement for fat loss. This is around 27.5 per kilo of lean body mass, so 2200 for an 80kg man.

2. You also need around 2g of protein per kilo (160g for an 80kg man) and 25% of calories should come from fat (60g).

3. The rest should come from carbs, which adds up to 380g (adjust this amount based on your fat-loss results). Here’s a guide to how:

● Slice of

wholemeal toast 12g

● ¼ of a sourdough

loaf 56g

● ¼ of a baguette

35g

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NOT THE ONLY WHEY HEAD TO THE PICK-AND-MIX POST WORKOUT 20 | EAT FIT

● A whey protein shake might be the most common ater-gym beverage for people looking to build muscle, but that doesn’t mean it’s the most efective. To maximise your mass-building potential, you need to take the pick and mix approach and combine whey, casein and soy proteins, according to a new study published in the Journal Of Applied Physiology. Researchers from the University of Texas, US, found that using this protein blend prolonged the delivery of select amino acids to muscle tissue for an hour longer than using whey by itself. It also caused an extended spike in amino acid net balance during the early post-workout recovery phase. Both these efects lead to increased muscle building. For the perfect blend, mix 20g of casein, 10g of whey and 10g of soy.

BARRY DOWNARD@DEBUT ART

REC

BLACK MAGIC: TIME FOR A CUPPA?

POST-WORKOUT

MENU

Top athletes share the foods they can’t resist after a workout

RO N DA RO U S E Y

UFC Women’s Bantamweight Champion “After my fights, I indulge in buffalo wings with blue cheese on the side. But when training, I follow the Dolce Diet. My favourite post-workout Dolce meal is the Farmer’s Scramble – a mix of eggs, vegies, turkey bacon, avocado and toast.”

ALEX RANIERI

Aussie CrossFit Champion

WORDS BEN INCE ILLUSTRATION BARRY DOWNARD@DEBUT ART

“Post-workout, I usually crave coconut water. Sometimes I want a protein shake or a smoothie with banana and berries. Sometimes after workouts if I’ve trained fasted, I eat a meal straight away - usually a good blend of protein, carbs and fats.”

J O H N O RO Z C O

Olympic gymnast “I usually eat lots of protein after a competition. I like to go to a Brazilian steakhouse and get all kinds of different meats until I’m full. I think I crave those meats because my body has just gone through an intense physically challenging day and it’s always good to get some protein in your system after a physically exhausting day.”

Thank your barista A pre-workout coffee won’t just help performance during – it can also speed recovery afterwards There’s an undeniable sense of pride and satisfaction attached to the achy muscles that follow a killer workout. But when soreness gets in the way of your next gym session, it can throw off your entire training schedule. Enter the pre-gym java. A 2013 study published in the Journal of Strength Conditioning and Research found muscle soreness was significantly reduced following strength training in participants who ingested caffeine an hour before hitting the weights. Coffee can also help

your muscles refuel after a workout. An Australian study in the JournalofApplied Physiologyfound that athletes who ingested caffeine with carbohydrates after exercise had 66 per cent more glycogen (your muscle’s primary fuel source during exercise) in their muscles four hours after finishing intense, glycogendepleting exercise, compared to when they consumed carbohydrate alone. You might also want to try adding some cinnamon to your coffee – half a teaspoon in coffee twice a day can

help reduce muscle inflammation. And a study of female martial artists found that 3g cinnamon powder reduced delayed onset muscle sorness after intense eccentric training. Just make sure you don’t overdose on coffee, as too much caffeine can make you jittery and unable to sleep, which will kybosh any recovery you might have otherwise seen. And stick to unsweetened – sugar can hamper your recovery efforts and add unwanted extra calories. Can’t handle the taste? Use a natural sweetener like stevia.

EAT FIT | 21

SMA E AT

RT

SWEET AS, BRO WHY YOU NEED MORE SWEET POTATO IN YOUR DIET

Carotenoids Plant compounds that squelch cell damage caused by everyday living – and challenging workouts.

Copper Assists in the production of collagen, which is responsible for keeping muscles healthy and skin taut.

Potassium Necessary for muscle contraction, nerve transmission, bone health, water balance and normal blood pressure.

A lot of us know the trick of baking “fries”, but if the same-old routine of olive oil and salt is getting old, try this new twist from Michelin-starred chef Brandon Sharp. His secret? The chef mixes up his vitamin A-packed sweet potato wedges with a sweetand-salty mixture, then double-bakes them in the oven. The result: an extracrispy – yet still healthy – side that perfectly complements your steak.

22 | EAT FIT

YOU’LL NEED

INSTRUCTIONS

— 3 sweet potatoes — 2 tsp smoked Spanish paprika — 2 tsp brown sugar — 1 tsp salt — ½ tsp ground cumin — ¼ tsp cayenne pepper — 3 tbsp canola or vegetable oil — 425g rump steak

> Preheat your oven to 160˚C. > Peel potatoes and cut into wedges. Mix salt, sugar and spices with oil, then toss potatoes in mixture. Spread wedges in single layer and bake till tender when pierced with tip

of a knife (about 12 to 15 minutes). > Let wedges cool on pan, then transfer to wax paper on a second pan. Put in freezer until frozen. > Raise oven temp to 230˚C. Spread frozen wedges in single layer and bake until golden brown and crisp,

about 8 minutes. > While wedges are cooking, cook steak on a hot grill or pan to your liking. Rest in foil while taking wedges out of the oven. > Rest wedges on a brown paper bag and serve with steak, salad and tomato sauce or lime-spiked aioli.

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LT H

Having someone else feed sushi to you increases its health benefits by 347 per cent*

SUPER SEAFOOD ● Seaweed is usually associated with Asian food, but evidence suggests that Britons have been eating it since the Vikings came to stay more than 1000 years ago. Introducing our Pommy ancestors to edible seaweed might not seem a fair cultural exchange in return for all that pillaging, but it turns out that they were on to a winner. Gram for gram the green stuf contains more iron than sirloin steak, more calcium than cheese and more ibre than prunes. It has a high proportion of protein and is a good source of bodybuilding minerals such as potassium. It’s also the only plant-based source of vitamin B12, which is needed to make red blood cells. Added to this, seaweed is a great source of iodine, which is not easy to get from food. Iodine is important for maintinaing a healthy thyroid gland. Have too little iodine and you’ll end up rockin’ a goiter to rival Grandma’s.

SHUTTERSTOCK; *THIS IS ACTUALLY A COMPLETE LOAD OF BOLLOCKS

WATCH OUT KALE – SEAWEED COULD STEAL YOUR CROWN

KILLER

WEED

From harm to able Quick natural food fixes for six nagging health problems

Chef Paul Greening suggests the best ways to prepare and eat these seaweed varieties

JA PA N E S E H I J I K I

“Rich in calcium, magnesium and dietary fibre,” says Greening. “Soak the dry stuff for 20 minutes and add it to a noodle soup for a subtle caramel flavour.”

RED DULSE

BLOATING You need to take in more water and consume natural diuretics to flush your system out and restore balance. Try eating vegetables like cucumber, asparagus, celery, fennel or eggplant, which act as natural diuretics and flush excess water and toxins out of the body.

ACNE Nearly half of adults have acne in some form, and stress and inflammation are largely to blame. Look for ways to reduce stress, and zap those zits from the inside with inflammationfighting foods. Complex carbs decrease frequency intensity of breakouts by keeping blood sugar and insulin levels stable. Also, a report published in the journal Lipids in Health

and Disease found that foods that are rich in omega-3s can help control acne.

THE COMMON COLD New research suggests that certain natural remedies may be the best way to beat your cold or at least ofer temporary relief. Elderberry syrup has been found to reduce mucus production and has anti-inflammatory and antiviral efects— all of which help alleviate cold and flulike symptoms.

MINOR DEPRESSION Certain foods can help boost blues-busting brain chemicals and reduce inflammation in the body (which is another common cause of mood disorders). A study published in Archives of General Psychiatry found that following an anti-inflammatory

diet rich in foods like salmon, mackerel, sardines, dark leafy greens, beans, nuts, and olive oil can help lower depressionrisk

EXCESSIVE BO Did you know that hard-to-digest foods like gluten, dairy and red meat can actually increase body odour? Cut back on those, add more fibre-rich foods to your diet and increase water consumption to stay consistently hydrated and you’ll promote healthy bowel movements and rid your body of BO-causing nasty, stinky toxins.

30

PERCENTAGE BY WHICH FOODS LIKE MACKEREL CAN LOWER DEPRESSION RISK

“This seaweed is up to 25% protein,” says Greening. “It has four times as much iron as spinach, plus musclebuilding amino acids. Eat it in dried form as a snack.”

CRACK YOURSELF A LITTLE CAN OF HAPPY

NORI

ISTOCK

“Buy it fresh, chop it very finely, then dry it to form sheets and use them to make homemade sushi,” says Greening. “It’s a great source of vitamins A and C.”

EAT FIT | 25

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NAME THAT TUNA

Fishing for better health? There’s plenty of goodness under the sea Calvin Harris eats lunch at his desk

TURN THE TABLES

TUNA

SALMON

SARDINES

MACKEREL

ANCHOVIES

CHEAP & EASY Yes, we know. Canned tuna is a completely easy, so-cheap-it’s-crazy source of protein. But it’s also moderately high in mercury, so you should only have it about six times a month. Generally, the bigger the fish, the more mercury in it.

SUPER FISH When it comes to fish that’s both highest in omega-3s and lowest in mercury, fresh salmon is up there. It’s pretty easy to prepare, so experiment in the kitchen and try to work it into your diet at dinner once a week.

THIS LITTLE FISHY Salty,

HAVE A BIG MACK Mackerel

slippery and crammed with omega-3s (in fact, they’re one of the most concentrated sources), sardines are an optimal pick if you like them. We know: they’re not for everybody.

ADDED BENEFITS Salmon also

WHAT TO DO? Grill them

provides good amounts of the antioxidant amino acid taurine. It’s also an excellent source of vitamin B12 and D, and selenium, and a good source of niacin, protein, phosphorus and vitamin B6.

up with slices of fresh fennel, then toss with sundried tomatoes, chopped parsley, salt, pepper and lemon zest. Serve over grilled crusty bread or baguette for an extrahealthy appetiser.

is a solid seafood option to keep you alert. It’s high in vitamin B12, a watersoluble vitamin involved in energy production. In fact, an 85g piece of mackerel contains up to 123% of your B12 RDI. This vitamin is your friend when it comes to focus because a deficiency can lead to fatigue, which negatively afects concentration.

TIN TIME When it comes to canned protein, these little guys pack a punch in the form of essential fatty acids, protein and nutrients that promote strong bones, a healthy heart and blood vessels. They’re also incredibly potent in flavour (and great on pizza).

THE SOLUTION What’s a guy

to do? Try subbing canned salmon once a week or so. It has much less mercury – and is an even more potent source of those crucial fatty acids. 26 | EAT FIT

SERVE IT UP Try it as a paté,

in a salad, with eggs on toast or in a mack and mushroom risotto.

TONE IT DOWN To make them more palatable, soak them in water for half an hour, drain, and pat dry. When cooked, anchovies dissolve so eat them straight from the can.

SHUTTERSTOCK

Fish is lower in saturated fat than red meat. Replace one or two red meat meals with seafood each week for healthier cholesterol levels.

Ready to eat meals. 9Omega oils 9Vitamins and minerals 9Delicious Introducing NEW Rea

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CRIME & PUNISHMENT IS THAT SPLURGE WORTH THE AFTERMATH? ● Though it’s been shown that posting calorie counts on fast-food menus doesn’t always persuade people to reject junk and eat healthier fare, a new American Journal of Public Health study did ind that posting the distance it will take to run of that junk food will signiicantly lower the likelihood that a customer will buy it. Now, we’re not suggesting you eat this stuf, but if you ind yourself pulled inexorably towards your local McCrap Hut, here are the calorie counts for six high- and low-cal fast-food selections, and the kays or minutes it would take an 85-kilo 25-year-old to run/weight-train them of. Bon appétit!

Eat this garbage then run like hell CALORIES

KM TO RUN IT OFF (9.5 KMPH)

MIN. OF WEIGHT TRAINING TO WORK IT OFF (INTENSE, CIRCUIT)

McDonald’s Big Mac & Small Fries

750

8.2

62

McDonald’s Sausage & Egg White McMuffin

370

4

32

Pizza Hut Stuffed Crust Pepperoni Lovers Pizza (2 slices)

880

9.5

75

Pizza Hut Large Cheese Thin Crust Pizza (2 slices)

520

5.5

44

KFC Kentucky Burger Boxed Meal

1150

13

102

KFC Large Chips

495

5.2

42

GETTY

FAST FOOD

2

This box of goodies will provide a sustained source of energy

BURN MORE

FAT

Red and blue fruits, like berries, kick your body’s fat furnace into overdrive

T H E W H AT

Piling on the grapes and berries could help you lose weight, says a new study in the International Journal of Obesity. In it, mice that ate the equivalent of 340g fruit a day (two to three human servings) gained 40 per cent less weight than those who didn’t.

3

THE WHY

In layman’s terms, it works like this: resveratrol – an antioxidant found in most fruit – screams “Hurry!” to your body, kicking its arse and telling it to speed up its conversion of white (“bad”) fat into calorie-burning brown (“good”) fat. This then jump-starts the fat-burning process that keeps you from gaining weight.

T H E H OW

SAM KAPL

“The browning of white fat oxidises fatty acids, generating heat in the cells, which leads to a ‘leaning’ effect in the body,” says researcher Dr Min Du. To fire up your own fat incinerator, get in about four cups a day of resveratrol-rich (mostly red and blue) fruits, like blueberries, strawberries, raspberries, red grapes and apples.

1 Black beans aren’t just great for your colon – they’re high in phytonutrients

4

Packyour own Wave goodbye to the 3pm munchies with these satisfying, steady energy producers that’ll make lunchtime even better For the best energy- and mind-boosting desk lunch, you need the following things: good carbohydrates, lean protein, vegetables and healthy fats. Oh yeah, and a desk. “Think of foods like sweet potatoes, beans and quinoa,” says dietitian Lori Zanini. “With enough of those, there’s no need to count calories or stick to a certain ratio.” Here are four delicious idiot-proof DIY lunches to work into your weekly repertoire, which hopefully already comprises of more than just a devon and tomato sauce sambo with the crusts cut of.

LUNCH NO. 1

LUNCH NO. 2

LUNCH NO. 3

LUNCH NO. 4

The power burrito

The right sandwich

The highprotein salad

Tuna and crispbreads

“Pack two wholemeal tortillas and top with black beans or turkey mince. Pack a separate bag of tomato, avocado and lettuce. Heat up the tortilla and protein, then add your toppings. It’ll help you stay focused for several hours afterwards.”

“Stuff a wholemeal pita with rocket, turkey, avocado and Dijon mustard. Add a fruit salad on the side. This has high fibre, carbs, healthy fats and protein. This balance prevents overeating and gives you energy to offset the afternoon office slump.”

“Just throw two cups of greens, 1½ cups chickpeas, ¼ cup walnuts and a sliced apple into a container and drizzle with redwine vinegar. This meal will help keep blood-sugar levels stable and lower cholesterol.”

“Take a can of tuna in water (drained), add sliced cucumber, celery, tomato and capsicum, and eat it on wholegrain crackers. This can fight chronic disease — tuna’s omega-3 fatty acids help lower blood pressure.”

EAT FIT | 29

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LEAN

NATURE’S FAT BURNERS How three common foods can help you lose that gut

● Look at the fat-burner supplements out there and you’ll quickly see some similarities on their labels: the ingredients include cafeine with a side of cafeine, topped of with more cafeine. While cofee’s special kicker has been shown to aid fat loss, it’s not the only food compound that can. There are plenty of options that exist in nature that help reduce body fat by other mechanisms than speeding up your heart rate. Prepare to meet three common foods with fat-burning properties. Are you eating enough of them to lose weight?

HERRING IS A POTENT SOURCE OF VITAMIN D, WHICH MAY HELP YOU BURN FAT WITHOUT EXERCISE

NAVY BEANS

■ These white legumes contain resistant starch,

a type of fibre that both contributes to feeling full and controls blood sugar. Resistant starch makes it through most of the digestive system intact until it’s broken down in the large intestine and converted to energy. A study at the University of Colorado in the US found that subjects who ate 5g of resistant starch in a single meal (equivalent to about one-half cup navy beans) versus various other amounts burnt 23 per cent more fat. Use them in just about any recipe that calls for beans. Want to pass on the bean gas? You can take supplemental resistant starch, which gives you the best of the bean in a broken-down, non-farty form.

HERRINGS

■ A 2012 study in Nutrition Journal found

that overweight and obese subjects taking 25 micrograms of vitamin D a day lost “statistically significant” body fat over 12 weeks. Silvery, iridescent herring is one of the world’s best sources of vitamin D, containing more than 100 per cent of the recommended daily value in a 30g serving. Grill it and dress with a mixture of mustard, lemon juice and its own oil for a dinner packed with protein and healthy fats. Or, if you’re not a fish lover, you can get your vitamin D in a pill. Vitamin D3 supplements (the technical term for the good stuff) are available at gnclivewell.com.au.

GREEN TEA

■ Teas may be seen as a lighter coffee alternative,

Fish food Need a herring aid? Read on...

30 | EAT FIT

A herring is basically a slightly bigger sardine – they both belong to the same family, but only one of them is old enough to stay up past 8:30pm on a school night. Herrings are super-rich in omega-3 fatty acids for heart, nerve and joint health. The iron and vitamin B12 found in herring also helps to keep your blood healthy. This little fishy is also high in calcium, magnesium and phosphorus, which help to keep your bones strong. While most people associate herrings with stinky canned fish, you can actually buy Australian herring fresh. Scale and gut them, then grill them over charcoal.

but in the case of green tea, it’s not the caffeine content alone that makes it an effective fat burner. Catechins, antioxidants in green tea, appear to have a fat-reducing effect on their own. The journal Obesity found that subjects who consumed two servings of catechins (totalling 886 milligrams) in green tea (the equivalent of about 11 cups) reduced their waist circumference and lost more than 1.1kg of fat over 90 days — no workout required — relative to the control group. Try Green Tea X50 for a healthy cuppa. It gives an instant energy boost and is useful for detoxing as it helps cleanse the liver and kidneys and fortify the immune system. greenteax50.com.au

SUP

PS

YES, A POWDER CAN HELP, BUT YOU STILL NEED TO EAT YOUR GREENS... OR NO DESSERT FOR YOU

Vital Greens provides you with a total supplement boost in just 2 tsp daily. vitalgreens.com

I’VE GOT THE POWDER They’re a quick and easy way to get lots of nutrients – but do they make broccoli redundant?

E

veryone agrees: five a day is barely enough. In Denmark, the recommended dose of fruit and veg is six, in France it’s 10, in Japan it’s a staggering (though smaller-portioned) 17 – and yet here you are, struggling to manage a portion of broccoli and an apple. So if one supp could offer you all the nutrients you need, you should go for it – right?

SUPERHERO Enter supergreens. These are essentially nutrient-dense fruit and veg, dried, processed, filtered and refined into a powder that’s easy to

32 | EAT FIT

consume. Typically, they contain wellresearched vegetables such as spirulina, wheatgrass, spinach, kale and broccoli. Recently, though, more exotic additions have included acerola berries and matcha. The key effect supergreens have is on your immune system, which is weakened when exposed to periods of heavy, hard training. Studies at the University of Queensland, for instance, found that intensive exercise altered a number of immune factors including white blood cells, which help to protect the

body against microorganisms causing disease. Supergreens will support this, as well as providing other micronutrients needed by the body – not just vitamins and minerals, but enzymes, phytonutrients and more.

to cycle their usage (take them for a while, then take a break), as some experts say you should with, say, creatine. Supergreens can and should be a regular fixture in your diet. But can they ever replace vegetables altogether? Short answer: no. Research and experience shows that we should eat our nutrients as nature packaged them. For instance, a study published in the American Journal of Clinical Nutrition

found that having fruit in liquid form can dramatically change how your body processes it. But we all know it’s hard to consume enough fruit and veg to get all the micronutrients we need, so why ignore something that would help? Ultimately, it’s about having a measured approach to your consumption of both. In other words, it’s worth supplementing with supergreens – but you still have to eat your broccoli.

Now you’re cookin’ Getting five a day doesn’t need to be hard – fill up on nutrients with these simple recipes

FRESH START Research has not shown any specific nutrient window for supergreens. Many people swear by taking them in the morning, which is fine, though evidence suggests any benefit of a morning dose is psychological. It’s also fine to take them daily – you don’t have

Broccoli

High in antioxidants and vitamins, and guards against cancer and heart disease according to a US study. Part-fry it in butter, then throw in a splash of water and cover the pan to steam it the rest of the way.

Kale

Rich in lutein, which fights age-related disease, and vitamin E, which protects against pro-inflammatory molecules called cytokines. Sprinkle with lemon juice and bake it for kale “chips”.

Sweet potato

Technically not green, but high in vitamin C, which can stop the release of a cytokine called inter-leukine IL 6. Chop into wedges, sprinkle with paprika and olive oil and roast for 20 minutes.

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FUEL UP LIKE A PRO YOU DON’T NEED TO RIDE THE TOUR TO BENEFIT FROMA PROFESSIONAL APPROACH TO RACE NUTRITION, SAYS TEAM SKY’S NIGEL MITCHELL

t British Cycling, we have an education program in place. Its primary aim? To get the team to understand what their bodies need – what the protein, fat and carb requirements are. People think nutrition products boost performance better than food – but actually, if you’re leaving out basic nutrients from your diet, it doesn’t matter what supps you take. You need to get your food right irst.

A

BEING DENSE We keep it basic: red meat once or twice a week; getting omega-3s from ish, not just supplements; and cutting sugar. I also tell my guys to think about nutritional density. That might mean they have a banana instead of a chocolate bar, so they still get the glycogen hit but also

FINANCIAL SENSE I emphasise getting the best-quality nutrients your budget allows. I work with riders making six or seven grand a year up to the top pros, who are multimillionaires, and I get each of them to work with what they have. For the Team Sky guys, this means going for freerange organic food and even looking at the quality of grass used as feed. If you’re on a tight budget, though, it’s about being practical. For our young academy guys, that means going for natural rather than processed food. I teach them to use chickpeas and onions to bulk out their meals, and I get them to bring down the quantities of meat and go more for quality. They can also go for two-for-one ofers and stock up on carbs like quinoa. It isn’t complicated. As long as you’re getting good-quality protein, enough carbs to fuel your eforts, and enough vitamins from veg, that’ll make a big diference to your performance.

SHUTTERSTOCK

Aussie cyclist Michael Rogers during stage 19 of the Tour de France

get vitamins and minerals. We use rice cakes as a race food – they’re a clean source of energy and you can add things to them for extra nutrients.

34 | EAT FIT

BOOSTER

SUPP

Fruits and grains supply fast and slow carbs for all-day energy

The right ingredients can help you push harder – here’s what you need to know

T H E W H AT

As legendary NFL coach Vince Lombardi liked to say, “Fatigue makes cowards of us all.” In the weights room, if you regularly feel that you run out of gas in your sets before reaching your target number of reps (and end up dropping the bar before you’re done), a supplement may be in order.

T H E R E S E A RC H

Research has found glycerol monostearate, a powdered version of a compound commonly found in cough syrups, counters dehydration by promoting water retention, which should improve performance as well as make for a better muscle pump.

T H E R E S U LT S

Securinega suffruticosa leaf and root extract can block the body’s inhibitory neurotransmitters — the chemical signals that make your muscles want to quit on a set before your ego does. As a result, it acts as a stimulant on your nervous system. 1.M.R Vortex (the initials stand for One More Rep) from BPI is a preworkout powder that contains both compounds, and it comes in a tasty “snow cone” flavour.

Get charged What to eat and drink to maintain steady energy and focus – not just in the morning, but all day long ENERGY FROM A FIBRE FIX

ENERGY FROM THE POWER OF PROTEIN

ENERGY FROM HYDRATION

FRUITS AND GRAINS

EDAMAME

WATER

A study in the International Journal of Food Sciences and Nutrition found that subjects who ate a breakfast high in carbs and fibre reported greater alertness between meals than those who ate high-fat foods or carbs alone in the morning. Carbs raise blood sugar, while fibre regulates it, preventing a quick burst of energy followed by a sharp drop-off. Fruits and grains provide a great combination of quickand slow-burning carbs and plenty of fibre. Make oats with blueberries for breakfast.

The word “protein” evokes images of meat or supplement powders in most people’s minds, but there’s another source that requires no prep and is available on the cheap. Soybeans, or edamame, pack 17g of complete protein per cup, along with B vitamins, copper and phosphorus, which help convert food to fuel and support oxygen transport in the body. You can buy big bags of frozen edamame for less than nicks from your local supermarket.

The truth is, you have access to the ultimate form of natural energy almost any time you want – just find a tap. A 2012 study in the Journal of Nutrition found that subjects who were dehydrated — even by as little as one per cent — experienced greater difficulty performing tasks, lower levels of concentration, headache symptoms and low mood. Consuming eight 250ml glasses of water – and up to 3.5L if you sweat a lot – helps regulate body functions, supporting energy.

EAT FIT | 35

PERF

ORM PARMESAN provides vitamin A, which boosts immunity

EGGS provide biotin, which stabilises blood sugar

EF QUICK MEALS

SADDLE SNACKS

LEAVE THE ENERGY GELS BEHIND AND POWER UP WITH REAL FOOD ● Amid the pro peloton, real food is replacing bars and gels – nutritionists suggest that it’s more digestible and less likely to cause mid-race rumbles. This snack cooks in less than 15 minutes, and wrapping it in foil means you’ve got a portable hit of protein and fat. Not planning to cycle anywhere? Just have it for breakfast.

36 | EAT FIT

Baked eggs with cheese and bacon (SERVES 4)

12 eggs 2 rashers bacon 60g grated parmesan 2 tbsp rapeseed oil

1) Preheat the oven to 180°C.

NUTRITION

2) Grill the bacon until crisp and set to one side.

Calories: 446

3) Grease every cup of a 12-cup muffin tray, then crack an egg into each one. Place in the centre of your oven and cook for ten minutes, rotating the tray halfway through cooking.

Protein: 33g

4) Break up the bacon into tiny pieces. Remove the eggs from the oven, cover the tray with the bacon pieces and cheese and return to the oven for a few minutes until set. 5) Remove from the tray using a small spoon and serve.

(PER SERVING)

Carbs: 0g Fat: 31g

PHOTOGRAPHY LAUREN MCLEAN FOOD STYLING KAROL GLADKI

BACON provides zinc, which aids muscle growth

SEX

FOOD OF LOVE

Enhance your sex life with these lesser-known libido-boosters ● Great sex starts long before you step foot in the bedroom. No, we're not talking about foreplay; we're talking about food. Filling your plate with the right kind could pay off big during after-dinner activities.

MACK DADDY It might not have the same sex appeal as dark chocolate or red wine, but if you want to spice up your love life, mackerel should be your aphrodisiac of choice. Mackerel is rich in omega 3 fatty acids, which help improve blood flow to key parts of the anatomy, as well as iron, which boosts your energy levels. Result: you’ll perform better… for longer.

FEELIN’ SEEDY You’re revved up and ready to go, but her engine is stalled. Offer her some pumpkin seeds, or suggest that she add them to her salads throughout the week. The seeds are packed with zinc, which is believed to increase female sex drive. They’ll also keep your spirits up. According to research from Wayne State

University, US, young men who restricted zinc intake for 20 weeks experienced a drop in testosterone, which causes libido to sink as well.

POM POWER Pomegranates contain big doses of antioxidants that prevent free radicals from restricting circulation to your nether regions. More blood flow means more time spent between the sheets. What’s more, researchers at Queen Margaret University in the UK found that men who drank a glass of pomegranate juice daily for 15 days experienced a major surge in testosterone, which caused their sex drives to skyrocket.

"SORRY I WAS LATE... I'M A LITTLE BEHIND"

REHYDRATE

REA

D IT

BOOKS FOR BLOKES READ IT. COOK IT. EAT IT

BEN’S MEAT BIBLE By Ben O’Donoghue Pavilion Books , $39.95

Now this is the kind of bible we could get all fervent about. This book is an ode to animal protein in all its delicious forms – beef and veal, lamb, poultry, pork, roo, rabbit, venison duck... And think cuisines from around the world, from Mexican and Mongolian to Korean, Thai and true blue Aussie. One hundred and thirty meaty recipes that’ll stir up that inner carnivore and get him roaring incoherently like a caveman at a dinosaur park . Feel free to wave an old woolly mammoth jawbone around as well. We do it all the time.

2

3

4

5

DUDE FOOD

BEER BITES

EVERYDAY SUPERFOOD

THUG KITCHEN PARTY

By Dan Churchill Simon & Schuster, $29.99

By Christian DeBenedetti and Andrea Slonecker Hardie Grant , $45

By Jamie Oliver Penguin, $55

By Thug Kitchen Hachette, $39.99

Our mate Dan Churchill reckons the way to a woman’s heart is through her stomach. And no, we’re not talking about surgery here. He’s put this book together to help all those blokes out there who are maybe a wee bit intimidated by cooking anything more complex than a cheese toastie, but would like to rustle up a roolly noice meal for the missus. Dude Food will give you all the basics, like what kind of stuff you should have in your kitchen (an oven would be a good start, BTW). The book also has a whole bunch of damn tasty recipes that are genuinely easy to make, but also fancy-pants enough to dish up to your mates or even – gasp! – a girl you’re trying to woo. Go get ‘em, tiger. 40 | EAT FIT

Fact: beer is good. Another fact: the only thing better than beer is beer with food. This book celebrates that and then some. It starts off with a quick rundown on the different styles and flavours of beer. Then it explains how the five tastes work with the differing styles. We’re drooling already and it’s only page 18. But it gets better. Page 20 shows you how to taste beer “properly”. (We spent a fair bit of time on this. You know, for research purposes.) Then the feast begins. Recipes are broken up into beer styles and the foods that complement them. And we’re not talking salads and smoothies here. It’s a snacker’s delight. You’ll never need to buy salt and vinegar chips again.

Oh, Jamie. You are just unstoppable, aren’t you? This latest Oliver offering, which must be about his millionth book, is all about balanced eating – basically getting the right amounts of all the good stuff throughout the week. All the recipes are low-calorie and low-fat, have been developed in conjunction with nutritionists and follow UK national nutritional guidelines, which are pretty much the same as ours. So if you’re looking for something decadent to whip up, this isn’t the book for you. (Try his last one which was all about comfort food.) But if you need a little inspiration to make eating clean that little bit less boring, you might want to take a look.

Those vegan fuckers are back, just in time for party season. Thug Kitchen Party is all about kicking back and enjoying yourself without eating loads of crap. Whether you’re hosting your own shindig or going to someone else’s this book has loads of recipes for any occasion – from civilised brunches or picnics and pre-party nibbles to stuff you can eat with your hands, all-out dinner dishes, desserts and drinks. Lots of drinks. And it all comes with a delightfully liberal sprinkling of foul language. Yes, it’s vegan food, but a helpful section on “How to deal with haters” provides you with a handy guide to shutting those whingeing bastards up, pronto.

DRIN

K

150 CALORIES OR LESS GREEN-TEA ICE CUBES, GINGER VODKAAND OTHER SMART WAYS TO BUILD TASTY, AB-FRIENDLY COCKTAILS FOR THE FESTIVE SEASON

BUY A FLAVOURED VODKA — OR INFUSE YOUR OWN A good flavoured vodka — think wasabi, ginger or grapefruit — really takes the guesswork out of making a drink, says Rios. “Just add soft drink and a garnish.” You can also infuse your own. Just get some fresh herbs, fruit or vegetables, prep them (clean, peel, cut into large cubes), then use them to fill a large jar halfway full. Top it off with vodka, cover and let it sit in a cool, dark place for a few hours to two weeks, depending on the ingredients. TRY IT OUT BY MIXING…

45ml pepper-flavoured vodka 60ml lemon juice Fresh jalapeño slices 25ml agave syrup (diluted 1:1 with water) 120ml water Shake and serve over ice.

42 | EAT FIT

Claire Benoist / Food st yling by Brian Preston - Campbell

● Every shot you down is at least 100 calories. Knowing that, the last thing you should ever do is add sugar to your drink and make it even more fattening. Good thing, then, that many top mixologists have begun swapping lazy syrups and sugar-laden mixers for more interesting, healthier, natural ingredients. At this time of year, when the booze flows more freely, it’s good to know that you can indulge a little without being wracked with postparty guilt. To help you elevate your own cocktail repertoire, we went behind the bar with Carlos Rios, vodka brand ambassador. Pick up some jugs on your way home – you’re gonna need them, because we know where you live and we’re coming over for happy hour.

THERE ARE 125 CALORIES IN A 45ML SHOT OF 100 PROOF VODKA

SPLASH IN SOME BITTERS Originally sold as a form of medicine at the turn of the century, bitters — concentrated alcohol infused with a potent blend of über-flavourful plants and herbs — are an ideal way to add zing to a drink without too many additional calories, says Rios. “There are literally hundreds of different varieties out there, like celery, rhubarb, chicory and pecan, and you only need to add a couple of drops to really change a drink,” he says. TRY IT OUT BY MIXING…

30ml vodka 30ml blue curaçao 120ml diet lemon-lime soft drink Dash of citrus bitters

MUDDLE! Think “press” not “pulverise” when you toss that fresh fruit or sprig of herbs into the cocktail shaker and whip out your muddler. “The goal is to gently extract the essential oils or juices from whatever you’re crushing,” says Rios. Over-muddle mint, for example, and you break the veins in the leaf, releasing chlorophyll and making the drink bitter. You can muddle everything from melon to cucumbers — each yields tons of flavour with minimal calories. TRY IT OUT BY MIXING...

ADD A JOLT OF FLAVOUR “You want to boost your cocktail’s flavour, not define it,” Rios says. Stick with basic flavour enhancers – citrus, berries, tea – and remember, a little goes a long way. TRY IT OUT BY MIXING…

45ml vodka 60ml orange juice 60ml soda water 2-4 drops lemon cordial

GET CREATIVE Most store-bought, zero-calorie flavoured waters and teas taste great with liquor. You can also make your own. Just soak fruit or vegetables, like cucumber or red capsicum, in water and refrigerate for 24–48 hours. Strain the liquid and pair in a 2:1 ratio with vodka, says Rios. You can also pour any of these into an icecube tray and freeze for later use. T R Y I T O U T B Y…

Filling a glass with greentea ice cubes. Top with 45ml vodka, a splash of diet ginger ale and a twist of lime.

Fresh raspberries 2–3 slices lime 1

sprig fresh basil

45ml vodka 120ml soda water Muddle berries, lime and basil. Add vodka and soda, shake, strain and serve.

EAT FIT | 43

GEA

R UP

BETTER BBQ-ING

IT’S SUMMERTIME, AND THE LIVING IS EASY WITH THESE Vitamix S-SERIES S30 Mix up some killer BBQ sauces with this powerful but compact blender, which has variable speeds and pulse control. Plus, the whole thing is dishwasher safe. vitamix.com.au

Weber SMOKEY JOE This portable option is ideal for sticking in the car for a day out. Incredibly, this cute little barbecue has nearly 1000cm2 of cooking area. A porcelain enamelled finish stops rust and makes cleaning easy. weberbbq.com.au

George Foreman MIX & GO XL BLAST Whip up a refreshing batch of margaritas in this powerful blender, and keep things cool with the special chill sleeve. Also comes with jug, bottle and chill stick. georgeforeman. com.au

Outback 6 BURNER BBQ This easy-store, collapsible and manoeuvrable barbecue has 6 cast iron burners with grill and griddle, a hefty 780 x 420mm cooking area, 2 foldable side tables and Piezo ignition. outback barbecues.net

Beyond Cool WHISKEY WEDGE The artful way to perfectly chill but not water down your favourite spirits, the Whiskey Wedge lets you enjoy that “on the rocks” experience for longer, without fastmelting ice cubes. beyondcool.com.au

George Foreman INDOOR/ OUTDOOR BBQ Cook up a barbie anywhere with this portable grill that can be used indoors or out. Comes with a removable stand and a dishwashersafe grill – no more scrubbing! georgeforeman. com.au

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 variey of foods

legendairy.com.au/sport

Wise up: we answer your food and nutrition questions

AskEat Fit Are berries really that “super”? JAMES H.

JUICY NEWS Resveratrol – found in berries – might help prevent damage to blood vessels, as well as lower your LDL, or bad, cholesterol levels.

Very much so. For years, we’ve been told that antioxidantrich foods like berries are vital to health. But fans of HIIT might want to take note: a study from the University of Copenhagen in Denmark found that a daily dose of 250mg of resveratrol, found in berries, nuts and red wine, reduced the benefits of high-intensity exercise. Researchers concluded that a degree of exericse-induced oxidative stress – an imbalance between antioxidants and free radicals – may be good for the body. Don’t freak out, though: a 250mg dose is much more than you’d find in a typical diet, so a handful of berries, which contain less resveratrol than a glass of wine (one standard glass contains around 1.5mg) won’t mess up your training goals. Phew.

■

ASK EAT FIT TRAINING

I’m pretty active – always working out, playing sports… What will happen if I don’t drink enough water? D AV I D L .

Whether you’re active or not, water is one nutrient you really have to make sure you’re getting enough of. Exactly how much water you need in order to perform at your best – especially if you’re super-active – has been hotly debated in recent years. Previous guidelines suggested proactively drinking more water than you’re thirsty for to stave of a possible performancesapping deficit. But a 2013 BritishJournal ofSportsMedicine analysis of 15 published studies suggests that simply drinking to satisfy thirst could be the best way for the active person to stay ideally hydrated. The body is remarkably efficient at figuring out how and where to shuttle excess water to support its functions and how to handle the kind of stress it experiences during a hard workout. Keeping up with your thirst is a simple way to be certain you’re staying amply watered-up.

Is lifting on an empty stomach a bad idea? I forget to eat breakfast now and then – does it matter? JAMES E.

When’s the best time to lift weights? TIM F.

■ If your aim is hypertrophy, a midmorning pump session could be the secret to muscle growth. That’s when blood testosterone levels are at their highest. And make sure you fuel up: research says a pre- and post-workout snack of around 30g protein each may have the best efect on muscle gains.

48 | EAT FIT

Nigel was so stoked with his new shorts, he gave them a round of applause

It’s not going to hurt I your gains, as long as you aren’t eating two breakfasts’ worth of food for lunch and are generally eating healthy otherwise, says Melody Schoenfeld, a nutrition specialist. Schoenfeld, who confesses to “almost always lifting in a fasted state” because of her schedule, says she hasn’t seen any dropoff. “If it works for you, keep doing what you’re doing.” In terms of research, she points to a 2013 study by theJournalof theInternationalSocietyofSports Nutrition on bodybuilders who were fasting for Ramadan and found that fasted training did not affect body mass or composition. And another study noted that heavy lifting in a fasted state seems to increase the muscle-building response to a post-training meal including carbs, protein, and leucine. “Fasted training is probably not going to hurt you and might have some benefit,” says Schoenfeld.

ASK EAT FIT NUTRITION

I started a diet and dropped five kilos the first month — but since then the loss has slowed to a crawl. What am I doing wrong? ASHLEY G.

■ Most people believe the popular circa-1950s “rule” that when you cut 3500 calories from your diet over time, you lose a pound (0.45kg). In fact, as The Washington Post recently reported, that’s a fallacy – the body fights weight loss with all its might, so the longer you diet, the more stubborn your metabolism gets. (“Oh, you’re feeding me fewer calories? Then I’ll burn fewer calories.”) “As time goes on, it gets harder to drop weight,” says nutritionist Elizabeth Ward. “The less you weigh, the less you get to eat. A 110-kilo guy with a lot of fat can eat much more than a 70-kilo guy just trying to drop the last five and he’ll still lose weight.” To beat the body at its own game, try using a weight-loss app like MyFitness Pal, which helps you keep track of your food intake and physical activity

I love avocado and eat it all the time. Is this healthy or will I get high cholesterol? KIT N

In a recent study from I Penn State Univserity, US, 45 overweight subjects were given three cholesterol-lowering diets with the same number of calories: one diet that was low in fat and two that were moderately high in fat and included either avocado or nuts and oils. After five weeks, the avocado diet was most effective in lowering “bad” cholesterol, or LDL. The study suggests that it’s the compounds in avocado – not just its healthy fat content – that make it so successful in lowering LDL. “Avocados house more phytosterols [half an avocado has 57mg], a plant compound linked with cholesterol reduction, than any other fruit,” it states. Study subjects ate two healthy meals a day, like chicken salad and turkey tacos, each with half an avocado.

output, plus you can set exercise and weight-loss goals. How many eggs can I safely eat? IAN B.

■ Eggs are a fantastic source of protein and a whole shedload of other nutrients – more than 20 vitamins and minerals including essential fats and powerful antioxidants. They’re also fine to enjoy with abandon. Well, within reason. As always, moderation is the key to good health. The Heart Foundation has confirmed that we can eat up to six eggs a week as part of a healthy, balanced diet.

Will drinking alcohol destroy my fitness? KYLE H.

■ Ethanol, the type of alcohol found in drinks, has toxic metabolic by-products called acetaldehyde and acetate. Both by-products help create that queasy, nauseous feeling you get when you’ve put a few too many back. Chronic ingestion of alcohol can also mess with your digestion,

making it difficult for your body to absorb nutrients like amino acids and B vitamins, and it impairs protein synthesis. One study also suggests that 2-3 beers per day can lower one’s testosterone levels. Alcohol consumption can also mess with a carefully planned-out diet. However, if users are able to practise some moderation, a drink or two on occasion will not efectively poison

your body and make you irreparably fat. There are some studies that suggest moderate alcohol consumption can provide some health benefits. All in all, alcohol is harmful when overdone. It can mess with your digestive system, liver and diet. But if done within moderation and with clear judgment, it can be beneficial, and of course a ton of fun.

What supps should I be using?

your protein muscle growth. If strength is your goal, look to find some creatine monohydrate. Creatine helps turbocharge your body’s production of ATP (adenosine triphosphate), which drives your muscles to contract. Creatine is easy and it works. The thing to avoid when purchasing creatine is contaminated products. Tons of no-name brands ofer creatine contaminated with nasty chemicals. Avoid no-name brands, read customer reviews and find some high-quality stuf that will work best for you.

GREG J.

ASK EAT FIT SUPPS

■ Before taking any sort of supp, you should understand what you hope to achieve by taking them. If muscle growth is your goal, look for supps that feature BCAAs. These ingredients will not only metabolise in your muscle tissue, giving your muscles energy, but they may also positively afect your hormonal levels, particularly testosterone. Usually, high-quality protein like whey is chock full of BCAAs and is a great way to kickstart

EAT FIT | 49

“Who the fuck ordered anchovies?”

ASK EAT FIT HEALTH So is red meat really going to kill me? CRAIG S.

■ Red meat is an excellent source of protein and iron,” says dietitian Helen West. However, “while moderate amounts of lean red meat have been shown to be fine to include in your diet,” she adds, “eating lots of it has been associated with shorter life spans,” so best to stick to three to four times a week. A 2012 study published in the American Journal of Clinical Nutrition found that people who incorporated lean beef into their diet experienced a 10 per cent reduction in their LDL (bad) cholesterol. And not all meat is created equal. “There’s now strong evidence that eating large amounts of processed meats can be quite harmful,” she says, because of the potentially cancer-causing nitrites and nitrates they contain, and should be limited to a card-deck-size portion once or twice a week.

I’m suffering from, uh, “occasional irregularities”. Are there stretches or exercises I can do to help with digestion? JOE E.

■ Absolutely. Regular exercise of any kind improves your body’s ability to digest food, as long as the workouts aren’t too extreme, according to nutritionist, exinternational sports competitor and best-selling author

Amanda Hamilton. Yoga is a huge help for gasrointestinal issues, she says, as the twisting postures compress the colon and aid digestion. She advises a simple spinal twist: “Lie on your back, hugging your knees in gently, inhale, and on the exhale, drop the knees to the left, compressing the right side of the body, then vice versa. Stay for at least five breaths at each side.”

Whatarethemost effectiveworkouts for fat loss? NEIL G.

■ Increased muscle density improves metabolism. When you do strength training, the body goes through Excess Post-Exercise Oxygen Consumption (EPOC). This is a state that helps the body restore, which requires processes like cell replenishment and hormone balancing. Also, as a result of an elevated consumption of your body’s fuel, fat stores and free fatty acids are broken down. As far as cardio exercises, most people default to a long form, rhythmic cardio exercise like jogging. However, this is both time consuming and not as efective as another form of cardio: sprinting. Sprints, and other short anaerobic exercises, promote fat loss by keeping the individual’s body going through EPOC, which we know helps the body burn its fat.

I love pizza and burgers and never seem to put on any weight. Does that mean it’s fine to keep eating them?

KIT N.

Eating lots of junk foods can result in E listless workouts, a labby belly and a shorter life span. But lurking behind those buckets of inger-lickin’ goodness is a catastrophic consequence you may not have considered: it could be softening your sausage, and a lot sooner than you think. “Sexual function depends on the cardiovascular system, the heart and blood vessels and the nervous system – the body’s electrical wiring,” says scientist and exercise physiologist Dr Shari Lieberman. “Good food choices can keep these sexually crucial systems functioning at their best, but bad ones can poison them.” The occasional food splurge won’t destroy your mojo overnight, but consuming too many of the worst nutritional offenders is likely to sap your function sooner or later.

YOU CAN

DO

BETTER THAN THIS GET MORE BANG AND FEWER BANGERS FROM YOUR BARBIE THIS SUMMER

TOP TIPS Perfectly barbecued beef and lamb

Step 1 Coat the meat in oil instead of adding oil to the barbecue grill or hotplate. If the meat has been marinated, lightly pat it dry with absorbent paper (this helps the meat brown rather than stew).

Step 2 Ensure the barbecue is hot before you cook; the meat should sizzle as it makes contact with the plate or grill.

Step 3 Cook one side until the first sign of moisture appears on the upper side; turn and cook other side. Turn once only for rare and medium. For well-done turn a second time once moisture re-appears and reduce temperature until cooked. Use tongs rather than a barbecue fork to turn the meat.

MAKE SURE YOUR BIKINI IS NOT FLAMMABLE BEFORE YOU FIRE UP THE GRILL

Step 4 Test for doneness with tongs. Rare is soft when pressed, medium is springy but soft and well done is very firm. Remove steak, cover it loosely in foil and rest it in a warm place for few minutes before serving.

Extra tip

GET YOUR BASICS What every bloke should know before donning his apron

Make sure your barbecue is HOT before you start to cook. The hand test can give you a good sense of how hot the grill or barbecue plate is. Hold your outstretched palm about 6cm from the heat. If you can only hold it above the heat for around a second it means it’s too hot. If you can hold your hand above the heat for 3 to 4 seconds it’s at a moderately high temperature, which is perfect for barbecuing. Any longer, then the heat is too low. The barbie should be hot enough to sizzle the meat as it makes contact with the grill. MOIST MAKER

Marinated meat needs to be treated differently. Don’t pour marinade over the meat while it’s cooking – this makes the meat stew and causes flare-ups. To keep meat moist you can brush the meat with a little of

54 | EAT FIT

the marinade as it cooks. Don’t brush it on the meat during the last minutes of cooking time. I NEED SOME SPACE

Don’t crowd the grill plate when you barbecue. This reduces heat and the meat will then release juices and begin to stew. TURNING POINT

Don’t turn meat too often, the rule is: turn meat once only. Use tongs to turn meat, not a fork, as piercing the meat will drain the juices onto the grill or plate. And never test for “doneness” by cutting the meat. REST EASY

Always rest meat after it comes off the heat. This allows the juices, which have been driven to the centre of the meat by the heat, to return to the surface. If given time to rest, meat will lose less juice when you cut it and will be juicier and tastier when you eat it.

SHUTTERSTOCK

FEEL THE HEAT

Cook the perfect steak every time – get the SteakMate app for iPhone and Android.

RUMPY PUMPY Rump steaks are a lean and fullflavoured cut that is good value for $$.

LOVE ME TENDER Scotch fillet/ boneless rib eye steaks are tender, tasty and good for sambos or with a salad.

EYE SEE Beef rib eye is a popular beef cut to roast in the barbie, with or without the bone.

STOCKFOOD

HEALTHY MEAT MARINADES It’s hard to imagine summer without the sweet aroma of barbecue sauce-smothered meat cooking on a backyard grill. While marinades definitely make protein taste great, the packaged varieties are typically void of any healthy nutrients. This summer, toss the bottled steak sauce, put on your chef’s hat (or “Kiss the Cook” apron), and mix up the homemade variety. Not only will a sauce made from scratch add flavour without excess calories or fat, but the right recipe may also cut down on the potentially cancer-causing substances that form in meat cooked over an open flame. Previous research found that marinades that contain herbs such as rosemary, oregano, thyme, mint and sage help minimise the number of potentially carcinogenic compounds that form in meat when it’s grilled. Now, more recent research published in the Journal of Agricultural and Food Chemistry reveals that marinating meat in beer before throwing it on the grill can also reduce cancer-causing chemicals called polycyclic aromatic hydrocarbons. Beer: it just keeps getting better, doesn’t it?

A FEW SAFETY TIPS Always keep your meat in the fridge until you’re just about ready to put it on the barbie. Steaks can be taken from fridge to lose a little of their chill before cooking. Be mindful of the temperature of the kitchen or the heat of day. Around 10 minutes out of the fridge is enough. But never stand meat (cooked or uncooked) in direct sunlight for any length of time, and keep it covered so the flies leave the meat alone and go and hassle the neighbour’s snags instead. Once you’re finished cooking, always use a clean plate to rest the barbecued meat on, not the one you used to carry it out from the kitchen beforehand. If meat has been out of the fridge or cooked and left standing for more than four hours, throw it away or you’re risking a highly unpleasant bout of food poisoning.

FRESHEN UP Don’t use the same utensils or plate to handle raw and cooked meat.

WATCH THE CLOCK If meat has been out for less than two hours, chuck it back in the fridge or cook it immediately.

EVEN STEVEN Whatever cut you choose, only buy steaks of an even thickness, not wedge shaped – this way they’ll cook evenly.

RUB THE RIGHT WAY

Forget tomato sauce – flavour your meat like the legend you are

The flavour of grilled or smoked beef and lamb can be further enhanced with the addition of dry rubs, marinades, spices and even beer basting. RUBS

Dry rubs are a blend of herbs and spices, rubbed into the meat before cooking. The best bit? There are no “rules” so you can pretty much go nuts mixing up your favourite combinations to transform your cut of beef or lamb. Try a Cajun, Indian, Mexican or even Korean spice blend. Simply add the rub to your meat about 30 minutes before cooking, or leave it on overnight for a more intense flavour.

MARINADES

Sure, you can buy ready-made marinades at your local supermarket, but they can be high in sugar. Instead, you can easily create your own with any ingredients you have to hand, such as lemon, oil and herbs. For ideal results, leave your meat marinating in the fridge overnight to let the flavours further develop.

THAT’S SMOKIN’

Top tips from the experts at beefandlamb.com.au

Pick your chips

Get ready

Ensure your chips are safe for use with food. Don’t use pine, cedar or green wood for smoking and ensure you soak chips for a minimum of 30 minutes to ensure they smoulder and not burn.

Remove your beef or lamb from the fridge at least 15 minutes before smoking.

Be bold & experiment BEER BASTING

Yes, beer has more than one use. Replicate the stickily delicious classic Memphis beef ribs by combining beer, brown sugar, garlic powder, oregano and sweet paprika. Marinate overnight for the best flavour.

There are a variety of wood chip flavours out there, such as sweet and nutty almond, the light mesquite (best suited for lamb) and the powerful yet not overpowering oak. If you’re new to smoking, start with a small amount and experiment with different chips.

Check your temps Meat can appear pinker when it’s smoked using rubs and marinades so make sure you use a meat thermometer.

Mix it up a little Fresh herbs really bring out the flavour of all smoked cuts. Mint and rosemary pair beautifully with lamb, while smoked beef loves parsley and oregano.

3 SIMPLE SALADS It’s not just about the meat – get some veg in there, too

1. CLEAN CAESAR

2. SUPER LEAN ’SLAW

3. TASTY TRIPLE TOMATO

Make your dressing with a mix of half a cup of low fat Greek yoghurt and 2 tbsp low-fat mayo to keep the calorie count down. Add a splash of lemon juice, garlic and Dijon mustard and you’ve got a winner of a dressing. Skip the croutons if you want to keep your carbs down, and add a hardboiled egg to up the protein.

Get the fresh, tangy crunch of coleslaw without the added fat. Shred some carrot, red and white cabbage and onion and toss it with a low-fat mayonaise, white vinegar, mustard and black pepper dressing. To add a bit more crunch and nutrient value, add other vegies like cucumber and capsicum.

Head to your nearest fancy-pants supermarket and check out their tomato selection. Red has lots of lycopene, while orange and yellow have more carotene. The darker red-black variety have lots of anthocyanins – pigments with potent antioxidant effects. Slice and top with bocconcini, basil, olive oil, oregano and pepper. EAT FIT | 57

VEG OUT Grilling your veg brings out their natural flavour without stripping nutrients

AUSSIE, OI! VEGIES AREN’T JUST FOR VEGOS – ADD SOME COLOUR TO YOUR GRILL

Mushies Brush with oil and garlic and grill on both sides.

Cherry tomato Drizzle in olive oil and grill for 10 minutes. Perfect with steak.

Red onion Cut into rounds and cook briefly – about six minutes.

James Smith shares his favourite Aussie breweries – try ’em out for yourself

Pirate Life, SA

“They typically make very hoppy, American-inspired beers and have exploded onto the scene. The Pale is probably the best starting point, but the 8.8 percent ABV Imperial IPA in 500ml black cans is dangerously awesome.”

Feral Brewing, WA

“Just awarded Champion Australian Beer at the Craft Beer Awards for a sour beer based on Watermelon Warheads, they’ve been at the top of the game for years.” Zucchini Slice them or cut them into quarters lengthwise.

Beans Toss with oil and garlic and cook wrapped in foil.

Burleigh Brewing, QLD

Capsicum Grilling capsicum brings out their natural sweetness.

MATCH MAKER Beer and meat matching tips from author James Smith of The Crafty Pint (craftypint.com) AK

oppy red, amber rown ale should e a bitterness can cut through fat, while the , malty flavours complement se of the cut. ther option porter – full k chocolate roasted flavours an equal to the meat.

58 | EAT FIT

CHICKEN

SEAFOOD

GRILLED VEG

Assuming we’re not talking spicy wings (in which case you might pick a hoppy India Pale Ale to enhance the spice), look for something lighter. A Vienna/dark lager or golden ale/kolsch should complement chicken without overpowering.

Belgian style witbiers (cloudy white in colour with soft spice and fruity citrus characters) are a good option (as they are with some spicy Thai dishes), but you could also opt for a pale lager or pilsner (a more aromatic, more bitter style of lager), too.

You’ve got room to play with here, so the witbiers and lagers could work. You could also try one of my favourite beer styles – the French/Belgian farmhouse style, saison. Spicy, often fruity, dry and refreshingly tart, they tick a lot of boxes.

“Burleigh is the biggest of the state’s microbreweries and beers like its 28 Pale, Figjam IPA and Hef wheat beer should go down well in the hot weather.”

4 Pines, NSW

“Manly’s 4 Pines have a fantastic, widely available range of fine beers worth exploring.” 4 Pines Kolsch is a German-style golden ale with refreshing hints of spice and citrus.

Boatrocker, Vic

“Founder Matt Houghton’s passion is for Belgian ales and barrel-ageing beers and he does it very well. But the brewery’s core range of more sessionable beers is well worth hunting down for summer.”

SHUTTERSTOCK

Corn Brush with olive oil and grill, turning often.

BUY BIRDIE Score yourself a good bird. Quality chooks taste better. Go local and organic if possible. SKINNY TIP Skin-on, bone-in meat stays moist and flavourful, even over smoky heat.

LIVING ON THE EDGE Cook your butterflied chook weighted down with a brick wrapped in foil for more delicious crispy edges.

BY HOOK OR BY CHOOK What’s worse than overcooked chook? Undercooked chook. The last thing you want is for your barbie guests (or yourself) to spend the afternoon hurling into a bucket. But don’t cut the bird open to check if it’s cooked - use a meat thermometer. Seventy-five degrees Celsius is your magic number. Once it’s done, let it rest – just like red meat, letting the chook rest in loosely tented foil will give you a moister, more tender meat. Also remember that if you add sauce to the bird too early during cooking, it’ll caramelise and scorch. Wait until the last five minutes of cooking. Or, for a stronger flavour, use a rub before cooking. And if it sticks to the grill plate? Don’t yank it off. In a minute or two it will lift off easily. Remember to keep raw chook away from other ingredients you’re using. And if you have to store your chook for more than two to three days before using, you should freeze that thing. EF

100% Organic Coconut Oil. Nothing else. 4LSYVZL