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 editors letter

FEATURES

While the cats 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 Dont 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

Natures 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 pros 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 llets to

the nest roasts or mince for bolognaise and burgers.
For healthy, tasty meals that your family will love
every day of the week, lets talk turkey.
Available from
For recipes visit www.steggles.com.au

SL
DEP

ETTE

EAT FIT
ODYSSEUS PUBLISHING PTY LIMITED

ere 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, hes headed overseas for some
R&R, so Im 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 isnt that bad. (How could
anything that delicious be bad?) Its only a concern if youre
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 McDonalds.
Thats what Eat Fit is all about celebrating food. Food is not
just something awesome to cook, eat and maybe roll around in
a little. Its also a powerful force. Not just the bad stuff that can
make you sick, fat and dead. No, were talking the good stuff that
can build a healthier, stronger and happier body. And weve got
your good-food blueprint right here.
If you can tear yourself away from the mind-bogglingly
delicious-looking pizza pics on page 76, youll 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 youre 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

todd@eatfitmagazine.com.au

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
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Published 4 times per year. Printed by Ofset Alpine.
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Copyright 2015 Odysseus Publishing Pty Ltd and Weider
Publications, LLC. Australian Mens Fitness is published under
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Reprinted with permission. No part of this publication may
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FT O D
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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
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Executive Vice President, Consumer Marketing
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Executive Vice President, Chief Financial Oficer,
Treasurer
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Vice President, International Business Director
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Syndication Manager
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Sr. International Marketing Director
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Production Assistant
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Director, Rights & Permissions
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HARNESS YOUR
HORMONES
GET STRONGER

BO US WO KO TS

SA ADS OU LL
W NT TO AT 22

MU CLE B I D NG
MOO H ES p 2

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

SS E 4 $8 0

S
PR MAL L VING

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 dont like or something
you want to see more of, well change the magazine. You get a better mag and
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A big thanks to Julie Hughes for her foodie

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Environment
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Deputy Editor Alison Turner

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EAT C EAN LEAN

AND MEAN p102

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Tel: (02) 9439 1955 / Fax: (02) 9439 1977

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Joe Weider
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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
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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

Dont 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 didnt. 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 its more resistant
to the gut enzymes that break down carbs.
And it doesnt 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 wont
undo the damage caused
by bingeing the rest of the
year but if youre 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 its best
to have two or three
consecutive alcohol-free
days a week and stay
under three to four
units on the other days.
Youll avoid the stress
of giving up something
you enjoy and still get
alcohols health benefits.

Reinvent
the wheel
Researchers studying the
French Paradox Frances 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 youll quickly achieve
the leanness you crave.

Eggs 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. Dont worry
you can cook the eggs, though.

Bacon.
The reason
youre 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 theyre
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 were
happy to give up snags,
the day we completely
renounce bacon will be
a cold day in hell. Its 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.

12 | EAT FIT

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WTF

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 trees 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!) thats
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 caf
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.

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For those who
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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

amazonia.com.au

fermented

BUL

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. Its easy to
become reliant on them,
theyre oten loaded with
additives, they create a
mindset where youre 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 dont 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,
its because youre 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 youre 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
doesnt need pre-workout
supps in the same way
it needs protein to get
results. But if youre 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 signicantly
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 dont
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 theyre 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
theyre 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
unlesstheyremoderate/
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, youll 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 theyve
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, thats 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
its one or two hours before,
Id 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, theyre extremely
slow burning and can
slow down absorption
of nutrients to muscles
during workouts. Go
a protein-carb combo.

EAT FIT | 17

EDG

You dont need to be

leaven loaves out
of your diet

BETTER
OFF BREAD?
Can you eat bread and still have a
six-pack? Yep if youre smart, theres
room in your stomach for bread and abs

bvious things
first its 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 youre hitting
your ideal calorie and
macronutrient targets.

DOS AND DOUGHNTS

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. Thats 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. Theyre
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 youre 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 doesnt 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
cant tolerate by trial
and error. Perhaps due
to the fermentation
process, sourdough
seems to be the least
problematic. That
doesnt 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). Heres
a guide to how:

Slice of

wholemeal
toast 12g

of a sourdough

loaf 56g

of a baguette

35g

ISTOCK

WL
KNO

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OVE

RY

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 doesnt mean
its 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 cant resist
after a workout

RO N DA RO U S E Y

UFC Womens
Bantamweight Champion
After my ghts, 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 Farmers 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
Ive 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 Im full. I think
I crave those meats because my
body has just gone through an intense
physically challenging day and its
always good to get some protein
in your system after a physically
exhausting day.

Thank your barista

A pre-workout coffee wont just help performance
during it can also speed recovery afterwards
Theres 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 muscles
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
dont 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. Cant
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

YOULL NEED

INSTRUCTIONS

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

> Preheat your oven

to 160C.
> 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
230C. 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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HEA

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. Its 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 youll end up rockin
a goiter to rival Grandmas.

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 xes 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 bre, says Greening.
Soak the dry stuff for 20 minutes
and add it to a noodle soup for
a subtle caramel avour.

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 youll
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 nely,

then dry it to form sheets and use
them to make homemade sushi,
says Greening. Its a great
source of vitamins A and C.

EAT FIT | 25

HEA

LT H

NAME THAT TUNA

Fishing for better health? Theres 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-its-crazy
source of protein. But its
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 thats both highest
in omega-3s and lowest in
mercury, fresh salmon is
up there. Its 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,
theyre one of the most
concentrated sources),
sardines are an optimal
pick if you like them. We
know: theyre not
for everybody.

ADDED BENEFITS Salmon also

WHAT TO DO? Grill them

provides good amounts

of the antioxidant amino
acid taurine. Its 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. Its 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.
Theyre also incredibly
potent in flavour (and
great on pizza).

THE SOLUTION Whats 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 pat,

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.

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GET

LEAN

CRIME &
PUNISHMENT
IS THAT SPLURGE
WORTH THE
AFTERMATH?
Though its been shown that
posting calorie counts on fast-food
menus doesnt 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,
were 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 apptit!

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)

McDonalds Big Mac & Small Fries

750

8.2

62

McDonalds Sausage & Egg

White McMuffin

370

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

This box of goodies will

provide a sustained
source of energy

BURN MORE

FAT

Red and blue fruits, like

berries, kick your bodys 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 didnt.

THE WHY

In laymans 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 arent just
great for your colon
theyre high in
phytonutrients

Packyour own
Wave goodbye to the 3pm munchies with
these satisfying, steady energy producers
thatll 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, theres 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.
Itll 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,
1 cups chickpeas,
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 tunas
omega-3 fatty
acids help lower
blood pressure.

EAT FIT | 29

GET

LEAN

NATURES
FAT BURNERS
How three common foods can
help you lose that gut

Look at the fat-burner supplements out there and youll

quickly see some similarities on their labels: the ingredients
include cafeine with a side of cafeine, topped of with more
cafeine. While cofees special kicker has been shown to aid fat
loss, its 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
its 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 worlds 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 youre 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, its 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

IVE GOT
THE POWDER
Theyre a quick and easy way to get lots of
nutrients but do they make broccoli redundant?

veryone
agrees: five a
day is barely
enough. In Denmark,
the recommended
dose of fruit and
veg is six, in France
its 10, in Japan its 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 thats 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 its hard
to consume enough
fruit and veg to get all
the micronutrients
we need, so why
ignore something
that would help?
Ultimately, its about
having a measured
approach to your
consumption of both.
In other words, its
worth supplementing
with supergreens
but you still have to
eat your broccoli.

Now youre cookin

Getting five a day doesnt 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. Its
also fine to take them
daily you dont 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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PER

FOR

FUEL UP
LIKE A PRO
YOU DONT NEED TO RIDE THE TOUR TO BENEFIT
FROMA PROFESSIONAL APPROACH TO RACE
NUTRITION, SAYS TEAM SKYS 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 youre
leaving out basic
nutrients from your
diet, it doesnt matter
what supps you take.
You need to get your
food right irst.

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 youre on a tight
budget, though, its
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 isnt complicated.
As long as youre
getting good-quality
protein, enough carbs
to fuel your eforts,
and enough vitamins
from veg, thatll 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 theyre 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 heres 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 youre 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 bodys 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 avour.

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 peoples minds,
but theres 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 its more
digestible and less likely to cause
mid-race rumbles. This snack
cooks in less than 15 minutes, and
wrapping it in foil means youve 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 180C.

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: youll perform
better for longer.

FEELIN SEEDY
Youre 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. Theyll 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.
Whats 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

BENS MEAT BIBLE

By Ben ODonoghue
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
thatll 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.

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 womans heart is
through her stomach. And no,
were not talking about surgery
here. Hes 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 youre
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. Were drooling
already and its 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 were not talking salads and
smoothies here. Its a snackers
delight. Youll never need to buy
salt and vinegar chips again.

Oh, Jamie. You are just

unstoppable, arent 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 youre looking for
something decadent to whip up,
this isnt 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 youre hosting your own
shindig or going to someone elses
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,
its 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

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 jalapeo 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, its 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
youre gonna need them,
because we know where
you live and were 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 ber-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 curaao
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
youre 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
cocktails 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 2448
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
23 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

ITS 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, weve 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. Dont freak
out, though: a 250mg
dose is much more than
youd 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) wont
mess up your training
goals. Phew.

ASK
EAT FIT
TRAINING

Im pretty active
always working out,
playing sports What
will happen if I dont
drink enough water?
D AV I D L .

Whether youre active

or not, water is one
nutrient you really
have to make sure
youre getting enough
of. Exactly how much
water you need in order
to perform at your best
especially if youre
super-active has
been hotly debated in
recent years. Previous
guidelines suggested
proactively drinking
more water than youre
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 youre 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.

Whens the best time

to lift weights?
TIM F.

If your aim is
hypertrophy, a midmorning pump session
could be the secret
to muscle growth.
Thats 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

Its not going to hurt

I
your gains, as long
as you arent 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 hasnt seen any dropoff. If it works for you, keep
doing what youre 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,
thats a fallacy the
body fights weight
loss with all its might,
so the longer you diet,
the more stubborn
your metabolism
gets. (Oh, youre
feeding me fewer
calories? Then Ill
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 hell
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 its 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. Theyre
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 tness?
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 youve 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 ones
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
bodys 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. Theres 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.

Im 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 bodys ability
to digest food,
as long as the
workouts arent 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 bodys 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 individuals 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 its
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 bodys
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 wont 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 its too hot. If you can hold your
hand above the heat for 3 to 4 seconds its
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. Dont pour marinade over the
meat while its 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. Dont brush it on the

meat during the last minutes of cooking time.
I NEED SOME SPACE

Dont crowd the grill plate when you

barbecue. This reduces heat and the meat
will then release juices and begin to stew.
TURNING POINT

Dont 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

Its hard to imagine summer without the sweet aroma of barbecue sauce-smothered
meat cooking on a backyard grill. While marinades denitely make protein taste great,
the packaged varieties are typically void of any healthy nutrients. This summer, toss
the bottled steak sauce, put on your chefs hat (or Kiss the Cook apron), and mix up the
homemade variety. Not only will a sauce made from scratch add avour 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 ame.
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 its 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, doesnt it?

A FEW SAFETY TIPS

Always keep your meat in the fridge until youre 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 neighbours snags instead.
Once youre 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 youre risking a highly
unpleasant bout of food poisoning.

FRESHEN UP
Dont 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
theyll 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.

THATS SMOKIN

Top tips from the experts at beefandlamb.com.au

Pick your chips

Get ready

Ensure your chips are safe for use with

food. Dont 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 youre new to
smoking, start with a small amount
and experiment with different chips.

Check your temps

Meat can appear pinker when its
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 Its 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 youve 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 ARENT
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, theyve 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 were
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.

Youve 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

states microbreweries and
beers like its 28 Pale, Figjam
IPA and Hef wheat beer
should go down well in
the hot weather.

4 Pines, NSW

Manlys 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 Houghtons

passion is for Belgian ales and
barrel-ageing beers and he
does it very well. But the
brewerys 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
Whats 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 dont cut the bird
open to check if its cooked - use a meat thermometer. Seventy-five degrees Celsius is your magic
number. Once its 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, itll 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? Dont yank it off. In a minute or two it will lift off easily.
Remember to keep raw chook away from other ingredients youre 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.
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=PZP[V\Y^LIZP[LMVYTVYLPUMVYTH[PVUH[www.melrosehealth.com.au

UNDER
THE
SPOTLIGHT
We put four diets to the test

Every month for a year, nutritionist Drew Price followed a different

nutrition strategy. Heres the lowdown on the rst four months

THE WARRIOR DIET

Price taps into his inner warrior with this fasting/feasting combo plan

THE DIET
The Warrior Diet is an
intermittent fasting
plan in which you fast
for most of the day
and night, squeezing
the majority of your
food intake into a
four-hour window
between six and 12
in the evening. It
originated with Ori
Hofmeklers book
The Warrior Diet.

THE CLAIM
Advocates of fasting
say it promotes a
variety of changes in
the body that speed
up fat metabolism,
allowing you to
lose weight without
having to count
calories. The Warrior
Diet also claims
to improve other
aspects of your life,
from increasing
energy levels and
promoting a selfassured Warrior
attitude at work to
enhancing relaxation
and sex drive.

THE METHOD
During the 20-hour
under-eating period,
you can consume
small amounts of
protein and fibrous
veg think broccoli
and kale. You can also
have whey protein
before training so

youre not working

out completely
fasted and to protect
against muscle
wastage. Drinks are
restricted to water,
tea and coffee.
The four-hour
mega-meal that
follows starts with
raw veg followed by
protein-rich foods
with carbs to finish. If
youre trying to build
muscle, this diet lets
you eat more carbs
on a training day.
For fat loss, you limit
carbs and eat more
protein and fat.

THE REALITY
I enjoyed the undereating phases
they were easy to
follow and I noticed
improvements in my
energy levels and
mental clarity. A few
hours after waking
up, I would eat a salad
about the size of a
postage stamp, then
five or six hours later
have 10g of plain
whey protein before
an hour of weight
training. I hit a couple
of PBs during the
month and generally
felt great in the gym,
but towards the
end of each session
my energy levels
nosedived.
The fun ended
during the feasting

Feast or famine
Cramming the bulk of
your daily calories into
four hours is not as fun
as youd think

FAST FOOD
Price had to squeeze 2500 calories into a four-hour window and eat just enough to
keep him going and training outside that time. Heres how he did it

62 | EAT FIT

UNDER-EATING PHASE

FEASTING PHASE

7am-6pm
Breakfast
80g of chicken with green
salad, no dressing
Pre-workout
10g plain whey protein

6pm10pm
Dinner
Green salad with olive oil
Whole large roast chicken
Tarka dhal curry
1 loaf of sourdough bread
2 glasses of red wine

phases. Feasting
sounds great, but
trying to eat 2500
healthy calories every
night is no joke, and
by day three I was
dreading it. I went
to bed feeling sick
and with heartburn
almost every night.

THE RESULTS
Being a Warrior was
tough, but it did yield
results. I dropped over
3kg of bodyweight,
of which 2kg was fat.
Unfortunately a good
part of the remaining
1kg was lost muscle
mass, despite my
weight training,

supplement use and

increased carb intake
in the evenings.
Health-wise, the
results were mixed.
My levels of visceral
fat the dangerous
kind that surrounds
your organs and
increases your risk
of serious illness
decreased, but while
my total cholesterol
stayed the same, my
bad LDL levels went
up while my good
HDL levels dropped.
I felt energised during
the day, but a lot of my
evenings were spent
on the lounge with
food sweats.

THE VERDICT
Sticking to the
Warrior Diet
requires discipline,
but if you can make
it work, it does
deliver fat-loss
results. However,
if youre looking to
build or maintain
muscle mass, or
you prefer training
in the evenings,
youre better of
looking elsewhere.
It also severely
limits your ability
to socialise, as you
need to spend your
evenings stuffing
your face.

IIFYM
It can go so right, but also so wrong Price gets macros on his mind

THE DIET
If It Fits Your Macros
(IIFYM) is a flexible
diet that focuses on
how much youre
eating rather than
the quality of the
food. You work
out a daily target
intake of three
macronutrients
protein, carbs and
fat and as long as
you stick to those
targets, you can eat
whatever you want.

on your goals. Then

the emphasis is on
you to keep track of
what youre eating
throughout the
day. If that sounds
like a pain, well, it is,
although apps such
as MyFitnessPal
can make it more
straightforward. You
can also factor in a
recommended daily
intake of fibre, but this
makes it harder to hit
the targets.

THE CLAIM

THE REALITY

IIFYM promises fat

loss while giving
you flexibility. The
theory is that getting
your macronutrient
ratios right is the key
to optimum body
composition results,
rather than stressing
about how clean
your food intake is.
All you have to do
is work out and stick
to your targets.

THE METHOD
If you like maths,
youll love IIFYM.
First you go to iifym.
com and use its tools
to calculate your
overall calorie target
based on your weight,
height and age, then
work out how those
calories should be
divided between
macros depending

To lose weight,
I calculated Id have
to stick to 205g carbs,
65g fat and 190g
protein a day, with
an optional 35g of
fibre. Tracking my
daily food intake
was a grind and my
enthusiasm soon
dwindled, especially
in situations where
I had to weigh
individual ingredients
no-one should have
to take a pair of scales
on a bucks night!
I also ended up eating
the same, easy-tomeasure meals all the
time to make things
more straightforward,
so my dietary variety
suffered. Having
initially attempted
to include fibre in my
calculations mainly
by having lots of

Spin that wheel

Youll get the most out of
IIFYM if you eat clean

IT ALL ADDS UP

SHUTTERSTOCK

Price tried various food combinations to hit his daily macro targets.
There were virtuous ways to do it and then theres this way

Breakfast Whey
protein shake

without the bun insid

a double cheeseburger

Lunch One Big Mac

without cheese and
one Quarter Pounder
without cheese or sauce

Snack Whey
protein shake

Dinner McChicken burger

190g; carbs 205g; fat 6

IIFYM TARGETS: Protein

low-calorie broccoli
with every meal
I soon caved and went
for the all-junk option.
While it was fun for
a while, it didnt do
my skin or digestive
health any favours,
and I also noticed my
mental and physical
performance take
a nosedive.

THE RESULTS
Having eaten so
much crap, I was
surprised to see
positive changes
in the mirror,
which were backed
up by my body
composition results.

In fact, despite
opting for a weightloss version of IIFYM,
I gained 2kg over
four weeks thanks
to an increase in
muscle mass that
I attributed to my
higher protein
and carbs intake.
I also reduced my
body-fat percentage,
although the results
did flag up a rise in
levels of visceral
fat the nasty stuff
that gathers around
your organs and can
cause heart disease,
diabetes and cancer
which was not a
good sign.

THE VERDICT
Theres nothing
fun about counting
macros, but IIFYM
does ofer two
powerful tools: a
defined guideline
of exactly how
much to eat and
a framework that
allows you to relax
and enjoy yourself
when ideal food
choices arent
available. If youre
planning on using
it over a long period,
though, youre
better of using
mostly clean foods
to hit your targets.

EAT FIT | 63

THE VELOCITY DIET

While results can be impressive, for Price, it was a case of one shake too many

THE DIET

THE METHOD

The promise of
the Velocity Diet
is enticing: rapid
fat loss without
muscle wastage
and no complicated
rules to follow.
The reality is less
pleasant. Almost
all your meals are
actually shakes
you drink five a day,
with a solid meal
just once a week.
Theres also a small
pharmacys worth of
daily supplements
(and optional fatburners). Yummy.

I opted for the

hardcore version,
which means five
protein shakes per
day plus a recovery
shake after training.
Along with these,
you take fish oils,
flax and greens
powders and a fat
metaboliser, then
once a week you
eat a healthy,
protein-rich meal.

THE CLAIM
Shake-based diets
have their roots in
medicine, where
theyre used to treat
extreme obesity, and
while they cause
rapid fat loss, the
usual problem is an
equally rapid loss of
muscle. The Velocity
Diet is billed as an
evolution of these,
quickly cutting fat
but supporting or
even enhancing
muscle mass. Its
also claimed that by
consuming mostly
shakes, youll
reprogram your
food preferences,
leading to better
food choices at the
end of the diet.

Terminal velocity
Living on shakes can work,
but its not sustainable
long-term

THE REALITY
On one hand, its
very simple you
know exactly
what you have to
consume and the
shakes take seconds
to make. On the
other hand, the level
of social isolation,
the monotony and
the physical effects
make this diet the
toughest Ive tried.
Sitting in a pub
with friends whore
enjoying a meal as
you down your 19th
shake of the week
is tiresome. Before
too long, I started
falling off the
wagon, mostly at
night. My selfcontrol was simply
exhausted. After
three weeks and 114
shakes, I replaced
half my shakes with
whole-food meals.

THE RESULTS

SHAKE IT OFF
Heres what Price consumed every day until he couldnt take it any more.
His regular shakes contained 40g protein, 2g fat and 8g carbs
0800 Shake
Along with 1 tbsp
flaxseeds, 3 fishoil tablets, greens
powder, 3g leucine
1100 Shake
Along
with 1 tbsp
flaxseeds, 3 fish-

64 | EAT FIT

oil tablets, 3g leucine

1300 Shake
1600 Postworkout shake
Training days only.
24g protein and
44g carbs, along
with 3g leucine

1900 Shake
Along with 1 tbsp
flaxseeds, 3 fishoil tablets, greens
powder, 3g leucine
2200 Shake
Along with 1 tbsp
peanut butter, fibre
supplement, 3g leucine

The diet was hard,

but the shakes were
filling and I wasnt
hungry very often.
My energy was OK,
possibly due to the
caffeine-laden fat
burners, but my
concentration and
focus were shot. And
if I wasnt great at
work, I was useless
in the gym. Strength
and endurance
dropped off quickly,
I needed more rest
and short sessions
would turn into a
long grind. You get
out what you put in,
though, and even

though I didnt make

it to the fourth week,
I lost 3.5kg of fat.
My muscle mass
increased by half
a kilo as well. The
blood tests werent
so positive. Glucose
and most other
markers of metabolic
health remained
steady, but my HDL,
or good, cholesterol
fell to worryingly
low levels. As for
the claim about the
power to change
preferences... well,
after weeks of
protein shakes,
broccoli never
tasted so good.

THE VERDICT
The Velocity Diet
is a powerful
but extreme and
short-term fat-loss
tool and should be
approached with
caution. For those
looking to lose fat
quickly, it may be
an option, but if
youre thinking
long-term, you
may want to look
elsewhere, even
with its powerful,
though possibly
short-lived, ability
to change food
preferences.

CARB BACKLOADING
There aint no party like a high-carb party. Price is pleasantly surprised by carb backloading

THE DIET
Carb backloading
is a calorie- and
carb-cycling diet
that lets you choose
one of two goals:
more muscle with
minimal fat gain
or less fat with
minimal muscle
loss. It relies on
timing your carb
and calorie intake
to make the most of
anabolic (musclebuilding) and fatburning hormones
but the real
headline-grabber is
that it encourages
eating junk food.

THE CLAIM
The diets creator,
John Kiefer, claims
that by keeping carbs
and calories low but
having very highcarb, high-calorie
feeds in the evening
after training, you
can gain muscle
and lose fat.
High-GI carbs
are preferred so
that you get a short,
sharp spike in
insulin, replenishing
muscle fuel stores
and supporting
muscle gain, but
leave most of the
day insulin-free
so as not to inhibit
your bodys fatburning abilities.

Pizza party
Gorging on carbs at
night? Sounds like
a dream come true...

THE METHOD
The diet begins with
an initial low-carb
preparation phase,
designed to increase
your bodys ability to
metabolise fat and
help you work out
how big your carb
intake should be
based on fat loss.
Once on the diet,
you eat sparingly
during the day,
sticking to lean
protein and low-carb
veg. On training
days, you have whey
before training, and
then in the evening
you backload with
one or two large,
high-GI, carb-heavy
meals. On nontraining days, you
keep carb intake
lower, with a smaller,
lower-carb evening
meal and more
protein and good fats.

THE REALITY
Carb backloading
was, in a word, fun.
I never felt hungry.
The daytime diet
of tuna salads and
whey isolate shakes
was familiar for me,
but the backloads
were new territory.
I felt like a 10-yearold again, consuming
large amounts of
junk carbs such as
pizza and pastries. .

KING OF THE ROAD

Price ate clean during the day and then gorged on high-GI carbs
in the evening after training. Heres how he did it
Wake up
Coffee with
coconut butter

SHUTTERSTOCK

Mid-morning
20g mixed whey isolate
and casein shake
with 5g creatine
Early afternoon
Tuna salad with 30g

tuna, lettuce, onion, 1 tsp

olive oil, 2 tsp vinegar
Pre-training
Black coffee with
15g whey isolate
Post-training
40g mixed whey
isolate and casein
shake with 30g carb

mix and 5g creatine

First evening meal
Half a pizza, salmon
steak, doughnuts
Second evening meal
Steak with potatoes
and asparagus and
three bowls of Crunchy
Nut cornflakes

One downside
is that you have
to train at around
5-6pm for optimal
results, which is
when gyms are
usually busiest.
The second
problem was the
carb intake. Id
calculated during
the prep phase
that I needed 450g
of carbs, which
equates to around
20 Krispy Kreme
glazed doughnuts.
Even using carb
drinks and junk
food, this was a
challenge, and
I often fell short.

THE RESULTS
I found carb
backloading easy
to do. Although
I was going to the
gym having eaten
very little, training
felt good. My lift
numbers went
up, conditioning
sessions were more
intense and my
recovery was great.
My body comp
testing showed
a near 1kg rise in
muscle mass and
a slight loss of fat.
It was my healthoriented results that
were the biggest
eye-opener with

my good cholesterol
levels rising, bad
cholesterol levels
falling, triglyceride
levels improving
and visceral fat
levels dropping. EF

THE VERDICT
Carb backloading
is a fun diet that
could be a great
choice for anyone
looking to gain
lean mass or drop
fat. For the best
results, though,
you may have
to rearrange
your day.

EAT FIT | 65

D y l a n C o u l te r/ S t y l i n g by D e l v i n L u g o. G ro o m i n g by J e s s i B u t te r f i e l d u s i n g Ma l i n+ G o e t z a n d A l te r n a Ha i r c a r e

Sam Kaplan

EAT FIT | 67

As the editorial director of Mens Fitness,

Ive spent my entire career learning about
belly fat: where it comes from, what it
does to us and how we can fight back. Ive
literally travelled the globe reporting on
fat from launching fitness and nutrition
magazines in Europe and Africa to
covering the habits of Olympic athletes in
Beijing. So I might just know more about
your belly than anyone else on the planet.
And what I know is this: there is no
greater threat to you and your family to
your health, your happiness, even your
financial future than the dumpy bit of
fat that has climbed up onto your lap
and nestled itself against your belly. Its a
torpedo aimed at your torso, a missile fired
at your midsection. It s a living, growing
organism whose goal is to ruin your life.
But you can win this war. Thats the goal.
And the Zero Belly Diet is your plan.
A PERSONAL WEIGHT-LOSS JOURNEY

Ive made my career in health and fitness,

but I wasnt always what youd call healthy
or fit. I came of age in the 1980s, just as
the obesity crisis started to expand, and

68 | EAT FIT

I expanded with it. McDonalds started to

ask, Would you like to supersize that?
and every time I said, You bet! By the
time I was 14, I had 96kg of oily adolescent
adiposity on my growing 178cm frame.
I knew I looked bad. I knew I felt bad.
What I didnt know was that if I didnt
change, I was headed towards disaster.
It took a tragedy to wake me up. At the
still-young age of 52, my father passed
away from a sudden, massive stroke.
Always heavy since the time I was born,
he had ballooned into obesity in the 1980s.
I was his son. I carried the same fat genes
that he did. Would this be my fate, too?
My fathers death woke me up to the
fact that excess weight especially excess
belly fat is more than just a vanity issue.
Belly fat is a leading cause of heart disease,
stroke, diabetes and cancer in Australia,
and it contributes mightily to our epidemics
of Alzheimers, depression and even
inflammatory and autoimmune diseases.
Indeed, new studies show that belly fat
is utterly different from other types of fat.
It evolves out of a different set of stem cells
than the fat found in other places on our

THE OL OMELETTE
This protein-packed,
fat-seeking missile
hits fat at the source.
See p73 for recipe
Egg on fat loss
The choline, methionine
and vitamin B12
in eggs can turn off
genes for insulin
resistance, obesity
and liver steatosis

bodies, its actions triggered by fat-storage

genes that get turned on and cranked to
high volume by our fast-food, high-stress
lifestyles. Once those genes get turned
on, visceral (abdominal) fat acts like an
invading force, taking over our bodies.
Some of us carry a number of genes
linked to metabolic disorders like diabetes
and obesity; others have a lower genetic
propensity for these health issues. But
once the on switch is flipped for our fat
genes, we are at risk for weight gain and all
the health issues that surround it and no
amount of exercise or calorie restriction
is going to reverse that completely. (Thats
why so many people who diet and work
out like crazy still cant lose weight! ) And
the No. 1 trigger for our fat genes is diet
especially a lack of certain nutrients.
In just the past few years, weve also

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 .

Imagine taking of your shirt, looking into the mirror and seeing zero
belly. Not a little belly. Not a tiny bit of belly. Not a spare tyre or a gut.
Zero belly. A flat, rippled stomach where the softness used to be. Most
of us have long abandoned that ideal. Weve accepted belly fat as an
inevitable albatross, a companion for life, just a part of being a normal
human being. But thats not true. We dont have to live that way.

Foods that turn off your fat genes

Count on beans
Folate and genistein, two
nutrients found in beans,
help deactivate your
bodys adiposity genes
Better off red
In addition to prostate
cancer-fighting
lycopene, tomatoes pack
resveratrol, known to
help fend off obesity

NUTRIENT

ZERO BELLY
FOOD SOURCE

TURNS OFF
GENES FOR

Betaine

Brown rice, quinoa and oats,

leafy greens, green tea and
brightly coloured vegetables
(spinach, beetroot)

Insulin resistance,
liver steatosis
(fatty liver)

Choline

Eggs and lean protein (prawns,

scallops, chicken, turkey, cod,
tuna, salmon, beef), leafy greens,
green tea and brightly coloured
vegetables (broccoli, spinach)

Liver steatosis

Folate

Legumes (lentils, beans),

leafy greens, green tea and
brightly coloured vegetables
(asparagus, spinach)

Insulin resistance,
adiposity

Methionine

Eggs and lean protein

(halibut, orange roughy,
chicken, tuna, turkey,
freshwater fish)

Insulin resistance,
obesity

Vitamin B12

Eggs and lean protein (beef,

salmon, tuna, cod, lamb,
shellfish, sardines)

Insulin resistance,
obesity

Curcumin

Yellow, black and brown spices

(turmeric)

Inflammation, obesity

Epigallocatechin3-gallate

Leafy greens, green tea

and various brightly
coloured vegetables

Obesity, insulin
resistance, liver
steatosis

Genistein

Legumes (beans, peanut butter)

Obesity

Resveratrol

Red fruits (red grapes,

blueberries), legumes (peanut
butter) and yellow, black and
brown spices (dark chocolate)

Obesity, liver
steatosis

Sulforaphane

Leafy greens, green tea, brightly

coloured vegetables (kohlrabi,
kale) and yellow, black and
brown spices (horseradish)

Adipocyte
differentiation
(basically, turning a
stem cell into a fat cell)

Butyrate

Brown rice, quinoa and oats and

yellow, black and brown spices
(dark chocolate)

Insulin resistance,
inflammation

(a fatty acid produced in

your colon by bacteria
feasting on fibre)

TURN TO PAGE 72 FOR THREE DAYS WORTH OF ZERO BELLY MEALS AND DRINKS

ZERO BELLY
AT A GLANCE
This plan targets the fat that matters most
visceral belly fat through a unique nutritional
approach powered by the latest revolutionary
research in weight loss, digestive health and
anti-inflammatory foods that target, and turn
off, your fat genes.

Lucas Zarabenski

MEALS
Three square meals, one Zero Belly drink
and one additional snack per day.
NUTRIENTS
While Zero Belly is carefully balanced to give you
all the essential nutrients you need to strip away
fat and reveal lean, healthy muscle, youll ask three
important questions before each meal or snack:
Wheres my protein?
Wheres my fibre?
Wheres my healthy fat?

FOODS
These foods have been carefully selected for their
micronutrient content; in fact, most have been
linked to genetic triggers within the human genome
that are associated with weight gain and metabolic
disorders. They will help reset your bodys genetic
destiny while decreasing inflammation and
attacking visceral fat.

MAXIMISE
High-phytonutrient fruits and vegetables
High-fibre, high-protein nuts, legumes
and grains
Monounsaturated and
polyunsaturated fats
Lean meats, fish and eggs
Omega-3 fatty acids

Zero Belly drinks

SPECIAL DIETARY CONCERNS

Zero Belly is not strictly gluten-free, dairyfree or vegan, but this program is built
specifically with those dietary concerns
in mind. Zero Belly dramatically reduces
exposure to gluten and dairy while boosting
intake of plant-based sources of protein.

Eggs
Red fruits
0live oil and other healthy fats
Beans, rice, oats and other healthy fibre
Extra plant protein
Leafy greens, green tea and brightly
coloured vegetables
Lean meats and fish
Your favourite spices and flavours (ginger,
cinnamon, chocolate)

ALCOHOL
Limit alcohol to one drink per day during the initial
six-week program.
DRINKS
One snack a day will be a Zero Belly drink, a
satisfying plant-based, protein-filled smoothie.

EATFIT | 69

learnt more about belly fat how its

formed and how it behaves. As it gains
greater purchase inside you, it spits out
higher and higher levels of adipokines
a series of more than a hundred
biochemical substances that do terrible
things to your health. They include such
nasty compounds as:
Resistin, a hormone that undermines

your bodys ability to metabolise glucose

and leads to high blood sugar;
Angiotensinogen, a compound that
raises blood pressure ;
Interleukin-6, a chemical associated
with arterial inflammation; a nd
Tumour necrosis factor, which is as bad
as it sounds it causes inflammatory issues
such as psoriasis, Crohns disease and
various forms of arthritis
Visceral fat also increases the amount
of oestrogen in your body and interferes
with the functioning of your liver, meaning
your body has a harder time flushing away
toxins including the very toxins that fat is
creating! In fact, visceral fat does the same
thing to your liver that chronic alcoholism
does; a recent study at the Mayo Clinic in
the US found that one in 10 cases of liver
failure resulting in the need for a liver
transplant is now caused by non-alcoholic
steatohepatitis, or NASH a newly coined
term for liver damage caused by visceral fat.
You can think of having belly fat as
being in a state of chronic inflammation:
your body is being irritated and attacked,
24/7, by the substances your belly fat
spews out. For some reason, men are much
more likely than women to store fat in their
mid-sections, although plenty of women

have this apple shape as well. And new

research is showing that children may
be even more vulnerable: 10 per cent of
children in the US may already have liver
damage caused by visceral fat, according
to surveys. This is what visceral fat does.
This is the enemy. And it is not fooling
around. What was clear to me was this:
belly fat killed my dad. And I was going to
find a way to fight back.
TURN OFF YOUR FAT GENES

The new science of nutrigenetics the

study of how food and DNA interact
holds the answer, a way to turn the odds
in your favour. Its this exciting new field
of research that forms the basis of Zero
Belly, the first program to reduce belly
fat dramatically, not through traditional
calorie-restrictive weight-loss methods,
but by actually turning off our fat genes
and putting an end to the inflammation
that causes them to switch back on.
Your genes are your genes, and that
cant be changed. But how those genes
express themselves can be. As Dr Alfredo
Martinez, professor of food sciences and
nutrition at the Department of Physiology
and Nutrition at the University of Navarra
in Spain, most eloquently puts it, your
personal genetic code is like the lyrics
of a song. You cant change the lyrics,
but you can change the way the song
is played the speed, the rhythm
and the volume by changing your diet.
If your fat genes are blasting away like
Metallica, adjusting your diet can turn
them down to Mozart.
This new science is the foundation
of Zero Belly. The Zero Belly foods are
calibrated to disarm your fat genes, alter

OK, but what about exercise?

You dont
absolutely have
to work out to
lose fat, but
youll see better,
faster results if
you do. Follow
these guidelines
to set up an
effective
fat-burning
training plan.

Work out your whole

body during each
training session.
Train with weights
three days a week. To aid
recovery, never work the
same muscles two days
in a row.
Use mostly compound,
multi-joint lifts in your
workouts (squats,
presses) as opposed
to isolation exercises
(such as curls and
leg extensions).
Perform low-intensity
cardiovascular exercise
for 2060 minutes 35
days per week. Walking,
cycling and swimming
are good examples.
Do high-intensity
interval training (HIIT)
two days per week.
Sprint or shadowbox for
1030 seconds, then rest
as needed. Repeat for
1525 minutes.
Sean Hyson

your genetic destiny and reverse the

march of diabetes and obesity. A healthy
combination of fibre, protein, unsaturated
fats and omega-3 fatty acids works in
tandem with foods that provide specific
micronutrients (including betaine, choline
and methionine from animal products;
B vitamins from seafood and greens; and
sulforaphane and resveratrol from brightly
coloured fruits and vegetables) that are
linked directly to the function of our fatstorage genes.

Five ways to neutralise your fat genes

1
Being born with the
genes for fat storage
doesnt lead you to
become fat. Those
genes need help
getting started. Here
are unexpected
ways to throw a
damper on those
genes and keep
them stuck in neutral
for good.

70 | EAT FIT

Go for regular
morning walks

Reduce saturated
fats and sugar

Bizarre but true: recent

research published in
the journal PLOS ONE
found that getting direct
exposure to sunlight
between 8am and noon
reduced risk of weight
gain regardless of
activity level, caloric
intake or age. Its
possible that morning
light synchronises
your metabolism
and undercuts your
fat genes.

Fat and sugar conspire

with your genes to set
you up for weight gain.
Foods high in saturated
fats seem to cause
weight gain even if
calorie intake stays the
same. Researchers
believe theres an
epigenetic factor
at work.

3
Be wary of vitamins
Increased levels of B
vitamins have long been
associated with an
increased incidence of
obesity and diabetes.
Researchers believe
that fortified infant
formula at a young
age may trigger the
fat genes to switch
on. If youre more
comfortable taking
a daily multivitamin,
its probably fine, but
megadosing may do
more harm than good.

Be cautious of
canned foods

Cut down on
antibiotics

The concern here is a

compound called BPA,
or bisphenol-A. Used to
make plastic softer, its
found in some plastic
containers and also in the
thin plastic linings of food
cans. Research shows it
may have an epigenetic
effect on humans. BPA
leaks into foods that
are acidic or fatty, like
tomatoes, tuna and baby
formula. BPA is used by
most manufacturers,
but you can nd health
food stores that sell BPAfree canned goods.

Our gut bacteria play a

big role in keeping our
fat genes in check by
chomping on fibre and
creating short-chain
fatty acids (SCFAs)
such as butyrate, which
help tame our genetic
propensity for weight
gain and diabetes. When
we take antibiotics
for every sniffle that
comes along, we create
disorder in our gut
bacteria and undermine
their ability to create the
SCFAs that keep our fat
genes in check.

FIFTY
SHADES
OF FAT
In the past few years, researchers
have discovered that, like khakis
at the Gap, fat comes in many
different shades each with
unique molecular properties
and health implications. From
reddish brown to beige, fat is more
complicated than we might think.
What does the fat rainbow mean
for you? Heres everything you
need to know:

BROWN FAT: GOOD FAT

Brown adipose tissue (BAT) is found

WHY WE MUST MUSCLE OUT FAT

Dylan Coulter

Every time you take in more energy

than you burn, visceral fat cells inside your
body become larger. The larger the cells, the
more metabolically active they are. And
activated fat cells have one goal: to make
themselves even bigger. So they send out
adipokines to cause more inflammation,
which helps shut down satiation hormones,
which makes you crave more carbs and
saturated fat, which you then eat, causing
more fat storage and giving your belly fat
even more power to wield against you.
Even worse, visceral fat tries to grow
itself by killing off other parts of your
body, particularly you guessed it your
muscles. Muscle burns energy on a regular
basis, so it steals energy from fat cells to
sustain itself. Unlike, say, a sprint through
the airport, which requires an instant burst
of energy, muscle draws on your fat banks
more gradually. In fact, kilo for kilo, muscle
tissue burns about three times as many
calories as fat tissue.
Plus, muscles do something else that
visceral fat hates. Muscles store energy.
When you lift a bag of shopping, go for
a bike ride or flee an invading zombie
apocalypse, your muscles quickly burn up
energy theyve got stored (in the form of
glycogen). After youre done lifting, cycling
or fleeing, your fat-storage hormones are
subdued because your body wants to
use any incoming calories to restore the
depleted glycogen in your muscle that
you burnt up during exercise. So building
ZERO BELLY DIET
is available wherever books are
sold, or online at zerobelly.com

muscle, and working that muscle, robs

visceral fat of the ability to grow larger.
SO, HOW DOES THIS ACTUALLY WORK?

Zero Belly is a unique approach to weight

loss that attacks belly fat in three ways.
First, it lights a fire under your metabolism,
triggering your bodys natural calorieburning mechanism a mechanism
that specifically targets belly fat. Zero
Belly unleashes the power of protein,
fibre and healthy fats to burn calories by
encouraging lean muscle growth and
maximising the thermogenic effects
of eating in effect, burning more
calories by eating more good food. These
macronutrients trigger your brains natural
satiation hormones to keep you feeling full
while you strip junk from your diet.
Second, this plan attacks inflammation
throughout the body by triggering your
digestive systems natural defence system,
shrinking bloat, easing digestion and
flattening your stomach. While Zero Belly
isnt strictly dairy-free or gluten-free, it will
substantially reduce your intake of lactose
(the naturally occurring sugar in dairy),
gluten (the protein found in wheat) and
animal-derived saturated fat, and it will
eliminate inflammation-causing additives.
Third, this program turns off your
fat-storage genes by focusing on nine
powerfood groups that are linked to the
emerging science of nutritional genetics,
the study of how nutrients in food
influence gene expression. By reversing
acceleration of fat-storage genes, Zero
Belly completely remaps your genetic
destiny, allowing your body to return to its
natural, healthful state. See over the page
for recipes and your meal plan. EF

in the back of the neck, and serves to

convert food to heat. It acts like a muscle
when stimulated by cold environments,
burning calories for fuel. An adult
of normal or below-normal weight
naturally stores about 60-85g of
brown fat enough to burn 250 calories
over the course of three hours when
stimulated. As for standing in a cold
shower to lose weight, it could work,
but shivering yourself skinny has yet
to be proven effective.

BEIGE FAT: GOOD FAT

At least in mice, this mix of brown
and white fat shows huge potential for
weight management. According to the
Dana-Farber Cancer Institute in the
US, when mice exercise, their muscle
tissue releases the hormone irsin, which
converts white fat into brown fat. Since
humans have the same hormone in their
blood, researchers suspect that humans
also produce beige fat through exercise.
This fat stores the energy that would
otherwise wind up in your belly.

SUBCUTANEOUS WHITE FAT:

NEUTRAL FAT
Dubbed the inch you can pinch,
this kind of white fat lies directly under
the skin. A study published in the New
England Journal of Medicine in 2004
found that liposuction removal of
subcutaneous fat (up to 10kg of it)
in 15 obese women had no effect after
three months on their blood pressure,
blood sugar or cholesterol. So while
a muffin top might not be on your list
of fashion dos, its not high on the list
of health donts. Its not making your
abs any more visible, though.

ABDOMINAL WHITE FAT:

BAD FAT
This deep fat wraps around the
inner organs and gives off toxins
and fatty acids that are swept up by
the blood and dumped into the liver.
Research suggests that visceral fat
pumps out chemicals that can increase
the risk of cardiovascular disease
by promoting insulin resistance and
chronic inflammation. Because of its
rich blood flow, visceral fat is very
responsive to exercise, far more so
than stubborn subcutaneous fat.

EATFIT | 71

Protein? Check.
Fibre? Yes, sir. Healthy
fat? Yup. This PB
bowl eats belly fat
for breakfast

ZeroBellyrecipes
Jump-start your journey to abs with
three days worth of amazing meals
and drinks scientically proven to
turn off your fat-storage genes
By David Zinczenko

72 | EAT FIT

When people ask me whats so unique about the Zero Belly meal plan, I tell them
this: it involves eating food. By that I mean real food food with the power to
reverse the fat-gene switches that are triggered by our modern processed diets and
set us back on the path to perfect health. In fact, studies show that the more processed
food you eat, the greater your weight even if you eat the same number of calories.
It all goes back to inflammation and why I built Zero Belly to calm the fire and turn off
the fat-storage genes that processed foods turn on. To make sure youre eating a meal
or snack that fits into the Zero Belly meal plan at home or at your favourite restaurant
ask yourself: wheres my protein? Wheres my fibre? Wheres my healthy fat? If
youve got all three covered, chances are youre well on your way to Zero Belly. In the
meantime, here are three days worth of delicious meals and snacks to get you on your
way to your best body ever.

ZERO BELLY RECIPES

Breakfast
Better than green
eggs and ham

Ol omelettes

MAKES 1 SERVING

INGREDIENTS

large portobello
mushroom cap

tbsp olive oil, divided

Salt and pepper,
to taste
1

egg

egg whites

8 avocado, thinly sliced

Herbs and spices of
your choice
DIRECTIONS

1) Preheat a grill or frying

pan. Line large baking
tray with foil.
2) Remove and discard
mushroom stem.
Brush both sides of
mushroom cap with
half the olive oil and
sprinkle with salt, then
place gill-side-up on
the baking tray.

Grill or saut
mushroom until
soft, about 5 minutes
per side.
3) Heat the remaining oil
in a non-stick pan over
medium-low heat.
Whisk the egg and
whites in a bowl, add
to pan and scramble.
When eggs are just set,
remove from heat.
4) Top mushroom cap
with eggs and sliced
avocado. Season
with salt, pepper
and spices of
your choosing.
NUTRITION

226 calories, 14g fat,

2g fibre, 17g protein

PB bowl
MAKES 1 SERVING

MAKES 4 SERVINGS

INGREDIENTS

INGREDIENTS

can black beans,

drained and rinsed

cup water

Juice of one lime

cup quickcooking oats

Dash of hot sauce

tbsp natural
peanut butter

eggs

egg whites

cup strawberries
or raspberries

Salt and pepper,

to taste

DIRECTIONS

tbsp bottled salsa

avocado, sliced
DIRECTIONS

1) Pulse the black

beans, lime juice
and hot sauce in
a food processor.
2) Coat a small non-stick
pan with cooking
spray and heat over
a medium flame.
3) Crack one egg and
combine in a bowl

with egg white, salt

and pepper. Whisk,
then add to the pan.
Use a spatula to stir
and lift the cooked
egg to let the raw egg
slide under.
4) When the eggs have
all but set, spoon a
quarter of the black
bean mixture onto the
omelette. Fold over
a third of the egg to
cover the mixture,

Stacked shake
With 29g of
protein, the
strawberry
banana is a clean
muscle builder

then slide the omelette

onto a plate, using
the spatula to flip
it over at the last
second to form one
fully rolled omelette.
5) Top with salsa and
avocado. Repeat with
the remaining eggs.
NUTRITION

232 calories, 9g fat,

6g fibre, 17g protein

1) Bring the water

to a boil.
2) Stir in the oats and
cook until soft,
about 3 minutes.
3) Just before the oats
are finished, stir in
the peanut butter
and berries.
NUTRITION

269 calories, 11g fat,

7g fibre, 9g protein

Zero Belly drinks

non-dairy milk
(almond, hazelnut,
coconut, hemp, etc.)

STRAWBERRY
BANANA
MAKES 1 SERVING

Water as needed

INGREDIENTS

scoop vanilla
protein powder

3 cup frozen
strawberries
frozen banana
tbsp almond butter
cup unsweetened
non-dairy milk
(almond, hazelnut,
coconut, hemp, etc)
Water as needed

DIRECTIONS

Place ingredients in
a blender and blend
until smooth.
NUTRITION

248 calories, 6g fat,

3g fibre, 29g protein

BLUEBERRY
DAZZLER
MAKES 1 SERVING
INGREDIENTS

DIRECTIONS

Place all ingredients in

a blender and process
until smooth.
NUTRITION

232 calories, 5g fat,

4g fibre, 29g protein

scoop vanilla
protein powder

cup unsweetened
non-dairy milk
(almond, hazelnut,
coconut, hemp, etc.)
cup frozen blueberries
tbsp almond butter

VANILLA
MILKSHAKE
MAKES 1 SERVING

Lucas Zarebinski

INGREDIENTS

scoop vanilla protein

powder

frozen banana
tbsp peanut butter

Water as needed
DIRECTIONS

Add ingredients into

a blender and blend
until smooth.
NUTRITION

232 calories, 6g fat,

3g fibre, 28g protein

cup unsweetened

EATFIT | 73

THIS SALAD
CONTAINS
SEVEN
POWERFUL
NUTRIENTS
THAT SHUT
DOWN FAT
GENES

Mediterranean
mega salad
MAKES 1 SERVING

INGREDIENTS

Lunch
Going lentil soup

MAKES 6 SERVINGS

cup cooked chickpeas

Voodoo chilli

MAKES 4 SERVINGS

DIRECTIONS

INGREDIENTS

DIRECTIONS

tbsp olive oil

tbsp olive oil

medium onion, minced

medium onion, minced

cloves garlic, minced

medium zucchini, diced

tbsp fresh ginger, peeled

and minced

1) Heat olive oil in a

medium-sized pot over
medium heat. Add onion,
garlic, ginger, jalapeo
and carrots, and saut
until the onions are soft
and translucent, about
3 minutes.

1) Heat the oil in a large

saucepan or pot set
over a medium flame.
Add the onion, zucchini,
mushrooms, carrot,
capsicum and garlic and
cook, stirring frequently,
until the vegetables are
soft and lightly browned,
about 10 minutes.

medium carrots, peeled

and diced

cup dried green lentils

tsp cumin
1

bay leaf

can light coconut milk

cups low-sodium
vegetable stock or water

tbsp reduced-sodium
soy sauce
Salt and black pepper,
to taste
Chopped coriander
for garnish

2) Add the lentils, cumin,

bay leaf, coconut milk
and stock (or water).
Turn heat to low and
simmer until the liquid
has reduced and the
lentils are tender, about
30 minutes.
3) Season with the soy
sauce and add salt
and pepper to taste.
If you like, use a hand
blender to gently pure
the soup for a thicker
consistency. Garnish
with coriander.
NUTRITION

300 calories, 12g fat,

9.5g fibre, 11g protein

kalamata olives, pitted,

halved

cup artichoke hearts

(canned in water,
preferably)

INGREDIENTS

jalapeo, minced

74 | EAT FIT

cup cherry tomatoes,

halved

ZERO BELLY RECIPES

220g Swiss brown

mushrooms, diced
1

medium carrot, diced

red or green capsicum,

diced

cloves garlic, minced

can (800g) whole,

peeled tomatoes

canned chipotle
peppers, finely chopped

tsp chilli powder

tsp ground cumin

tsp dried oregano
1

can pinto beans, drained

Salt and black pepper,
to taste

avocado, sliced

2) Add the tomatoes,

crushing lightly between
your fingers to give the
chilli a coarse texture.
Add the chipotle, chilli
powder, cumin, oregano
and beans, plus salt and
pepper to taste. Turn
heat to low and simmer
for 20 minutes. Serve
in bowls and top with
sliced avocado.
NUTRITION

220 calories, 7g fat,

10g fibre, 9g protein

/8

red onion, diced

tbsp walnuts

tbsp cider vinaigrette

Salt and black pepper,
to taste

DIRECTIONS

1) Before making the

salad, spend a few
minutes massaging
and squeezing the
kale. It sounds funny,
but roughing up the
leaves will help break
down the tough fibres,
making the kale
more tender.
2) Combine the kale,
tomatoes, olives,
artichoke hearts,
chickpeas, onion and
walnuts in a mixing
bowl. Toss with the
vinaigrette and season
with salt and black
pepper to taste.
NUTRITION

273 calories, 12g fat,

8g fibre, 10g protein

Lucas Zarebinski

All hail kale

Kale contains
sulforaphane,
which can
prevent stem
cells from
turning into
fat cells

cups kale, ribs

removed
and chopped

ZERO BELLY RECIPES

Dinner
Cashew gesundheit
INGREDIENTS

3 cup coarsely chopped

unsalted cashews
2

tbsp virgin coconut oil

450g boneless, skinless

chicken breast, cut
lengthwise into
thin strips
2

cups red capsicum

(about 1 large),
julienned
tsp garlic, minced

tsp fresh ginger, peeled

and minced
3

tbsp spring onions,

thinly sliced

cup cooked brown rice

DIRECTIONS

1) Heat a large nonstick frying pan over

medium-high heat. Add
cashews to pan; cook
until lightly toasted,
stirring frequently.
Remove from pan.

MAKES 4 SERVINGS

2) Add coconut oil to

pan, swirling to coat.
Add chicken; saut
2 minutes or until lightly
browned. Remove
chicken from pan
and place in a bowl.
3) Add capsicum to
pan; saut 2 minutes,
stirring occasionally.
Add garlic and ginger;
cook 30 seconds. Add
chicken back to pan;
cook 1 minute. Sprinkle
with cashews and
spring onions. Serve
with cup brown rice.
NUTRITION

350 calories, 19g fat,

2g fibre, 28g protein

The M*A*S*H grill

INGREDIENTS

450g flank or skirt steak

cup low-sodium
soy sauce
1

tbsp brown sugar

tbsp sesame oil

3

tbsp rice-wine vinegar

(white-wine vinegar
can be substituted)
cucumber,
thinly sliced
Pinch salt

1
2

head butter lettuce,

leaves separated
cups cooked
brown rice
Sriracha or other Asian
chilli sauce for serving
Hoisin for serving

DIRECTIONS

1) Combine the steak, soy

sauce, brown sugar,
oil and 1 tbsp of the
vinegar in a sealable

MAKES 4 SERVINGS

plastic bag. Marinate

in the refrigerator
for at least 4 hours
before cooking.
2) An hour before
cooking, combine the
sliced cucumber with
a pinch of salt and
remaining vinegar in a
small bowl. Set aside.
3) Preheat a grill orstovetop grill pan over
medium-high heat.
Cook the steak 34
minutes per side, until
a nice crust develops
on the surface and the
meat is firm but yielding
to the touch.
4) Slice steak thinly,
then serve with the
lettuce leaves for
wrapping, plus the rice,
cucumber, Sriracha
and hoisin for topping.
NUTRITION

320 calories, 8g fat,

3g fibre, 29g protein

The ultimate
burger
MAKES 4 SERVINGS

INGREDIENTS

450g lean beef mince

1

tsp salt

tsp freshly cracked

pepper

220g mushrooms, sliced

tsp extra-virgin
olive oil
4

gluten-free
hamburger buns

cups rocket

cup caramelised
onions
Tomato sauce and
mustard (optional)
DIRECTIONS

1) Heat a grill or stovetop grill pan until hot.

Combine the beef, salt
and pepper in a bowl
and gently mix. Form
into 4 patties. Caution:
overworking the meat
or packing your patties
too tight can make
tough burgers.
2) Cook the burgers for
2-3 minutes and flip.
Cook on the other
side for another 2-3
minutes, until nicely
charred on the outside
but still medium-rare
to medium inside. (The
centre should be firm
but easily yielding.)
3) Meanwhile, saut the
sliced mushrooms
in the olive oil until
the mushrooms
soften and release
their liquid.
4) After you remove the
burgers, toast the
buns briefly. Divide
the rocket among the
buns and top with the
burgers, mushrooms
and onions.
NUTRITION

387 calories, 13g fat,

6g fibre, 31g protein

BACK AWAY
FROM
DESTRUCTIVE
FOODS EVEN
A BURGER CAN
BE HEALTHY
EATFIT | 75

THE
CLASSIC
S E E PAG E 7 8

76 | EAT FIT

Dont fear the

A cheese-and-sauce-covered pizza can be healthy ? Damn straight it can

and weve p roved i t w i th th es e fo ur c l ea n er, l ea n er vers i o n s th a t w i l l
s a t i s f y yo u r c rav i n g s b u t ke e p yo u l o o k i n g a n d fe e l i n g g re a t .

{ By CANDICE KUMAI }

Great pizza doesnt have

to be a greasy mess of fatty
ingredients and empty
calories. In fact, with the
right toppings nutritional
powerhouses like kale,
sweet potato, rocket and
almonds you can rest assured that youre
fuelling your body with the things it needs
to build muscle, boost immunity, improve
overall health and even burn fat. Here weve
raised the bar, developing healthy, delicious
pizzas you can make right at home with
minimal hassle in a matter of minutes. Whip
up the protein-packed Kale-Bacon Pizza
to refuel ater a workout or bust out the
Sweet Potato & Sauted Mushroom Pizza to
really impress at your next date night in. Got
letovers? Pizza holds great overnight, so take
it to work the next day. And it even freezes
well, making it the perfect go-to dinner grab.
Youll never look at pizza the same way again.

Travis Rathbone

EAT FIT | 77

THE
CLASSIC
MAKES 46 SERVINGS

DIRECTIONS

This incredibly easyto-make pizza has

less saturated fat and
calories than takeaway.

1) Preheat oven to
200C; set pizza
dough out at room
temp. for about 20
minutes.

INGREDIENTS

450g shop-bought pizza

dough (regular
or gluten-free)
1

tbsp extra-virgin
olive oil

tsp sea salt to taste,

divided
cup organic, lowsugar tomato paste
cup high-quality
mozzarella cheese
2

tsp dried oregano

tsp chilli flakes

cup fresh basil leaves
(optional)
1

cup sun-dried
tomatoes (optional)

78 | EAT FIT

2) Sprinkle a clean
work surface with
flour; roll dough into
a 1cm flat, 25-30cm
round or rectangle.
Place it on a baking
tray or in a castiron pan, brush with
olive oil and sprinkle
with 1/8 tsp salt.
3) Place dough in oven
and pre-bake for
about 10 minutes,
then remove. Top
pizza with tomato
paste, mozzarella
and oregano, bake
on the middle rack
for 12-15 minutes.
4) Remove from oven
and sprinkle with
remaining sea salt
and chilli flakes, plus
basil and sun-dried
tomatoes if desired.

Sauce and effect

Tips for buying or making a great,
healthy pizza-topping tomato sauce.

Shop-bought pizza sauce can still

be healthy (and honestly, very nearly
as good as homemade). Just go
organic and check the jar to be sure
its not loaded with sugar excess
sweeteners can lead to everything
from type 2 diabetes to obesity.
Put back on the shelf any jar of
sauce (or marinade or dressing,
for that matter) that contains sugar
or anything that ends in ose. If
you want to go clean and fresh this
year, update your pantry by cleaning
out the sugar-processed foods and
changing up that sauce.
If youre making your own
tomato sauce, canned tomatoes,
surprisingly, contain more lycopene
which has been shown to help
prevent prostate cancer than fresh
tomatoes. If youre using shopbought sauce, always go for a sauce
thats thick and organic.

Food st yling by Roscoe Betsill

W H AT S H E A LT H Y
ABOUT IT

SUN-DRIED
TOMATO &
PROSCIUTTO
PESTO
FL ATBREAD
MAKES
8 SERVINGS

W H AT S H E A LT H Y
ABOUT IT

Antioxidant-packed
sun-dried tomatoes,
plus a mega boost of
vitamins A, C and K in
the form of kale-almond
in the pesto, make this
superfood pizza a guiltfree comfort food. Enjoy
it post-workout and get
a natural protein kick
from the prosciutto
and almond pesto.
INGREDIENTS

KALE-ALMOND PESTO
1 cups curly kale
cup raw almonds
2

garlic cloves, roughly

chopped

tsp sea salt

3

tbsp extra-virgin
olive oil

tbsp fresh lemon juice

PIZZA
450g pizza dough
1

tbsp extra-virgin
olive oil

tsp sea salt, to taste

cup homemade kalealmond pesto (below)
6

slices high-quality
prosciutto, torn

roma tomatoes,
thinly sliced

cup rocket

cup mozzarella,
finely grated

DIRECTIONS

FOR THE PESTO

1) Place kale, almonds,
garlic and sea salt
into a food processor
or blender and pulse
to combine until
the ingredients are
somewhat mealy.
2) Gradually add olive oil
in a steady stream
until the mixture is
finely chopped yet
still has texture,
about 1 minute. Pulse
in lemon juice and
adjust the seasoning
to taste. Put aside
cup to use. Reserve
any extra pesto in
an airtight container
in the fridge for up
to a week.
FOR THE PIZZA
1) Preheat oven
to 200C.
2) Transfer dough to a
large baking tray and
brush crust with olive
oil and a sprinkle of
sea salt. Place in the
oven and pre-bake
for about 8 minutes.
Remove from oven.
3) Spread cup kale
pesto on top of crust.
Add prosciutto
slices, tomatoes and
rocket and top with
mozzarella cheese.
Place back in the
oven on the middle
rack and bake for
1012 minutes.

Presto pesto Double your batch of pesto and try tossing it with pasta, using it to top off toast or mixing vegetables in it prior to roasting.

EAT FIT | 79

KALEBACON
PIZZA
MAKES:
46 SERVINGS

W H AT S H E A LT H Y
ABOUT IT

Mouth-watering bacon
and eggs on a pizza? Hell,
yeah! Even with kale
sauted in bacon fat and
mozzarella cheese on
top, this homemade pizza
still packs fewer calories
and less fat per serving
than takeaway. The
trick to losing weight
and saving calories?
Cooking at home.
INGREDIENTS

450g pizza dough

1

tbsp extra-virgin
olive oil

tsp sea salt to

taste, divided
4

slices organic bacon,

cut into 3cm pieces

red or brown onion,

finely diced
2

cups curly kale,

finely chopped

cup organic, lowsugar tomato paste

cup low-fat
mozzarella, shredded

egg

DIRECTIONS

1) Preheat oven to
200C and set pizza
dough out at room
temperature for
about 20 minutes.
2) On a clean work
surface with a touch
of flour, roll out pizza
dough into a 2cm
flat, 25-30cm round.
Place it on a large
baking tray or pizza
stone, or in a round
cast-iron pan. Brush
dough with olive oil
and sprinkle with sea
salt, then pre-bake
for about 5 minutes.

SWEET
P O TAT O &
SAUTED
MUSHROOM
PIZZA
MAKES
8 SERVINGS

W H AT S H E A LT H Y
ABOUT IT

With feel-good
ingredients like vitamin
A-packed sweet potato,
juicy, immunity-boosting
mushrooms and antiinflammatory onions,
this pizza is a clean
and inspiring way to
change up your menu.
A total bonus:its also
vegetarian, so invite
that cute non-meateating neighbour over
for a slice.
INGREDIENTS

tbsp extra-virgin
olive oil, divided

onion, thinly sliced

80 | EAT FIT

cups button
mushrooms,
thinly sliced

450g pizza dough

Sea salt, to taste
1 cups sweet potato
pure (Use leftover
mashed sweet
potatoes or boil
2 large sweet
potatoes roughly
chopped, skin on
until soft and blend
until smooth.)
120g mozzarella
cheese, shredded
1

cup rocket
Balsamic vinegar,
to finish

DIRECTIONS

1) Preheat oven
to 210C.
2) Heat 2 tbsp of olive
oil in a large pan over
medium heat. Add
onion and cook,
stirring occasionally,
until golden, about
10 minutes. Add in
sliced mushrooms
and saut for an
additional 10 minutes.
3) On a clean work
surface, roll out pizza
dough and place it on
a large baking tray or
pizza stone. Brush
dough with remaining
1 tbsp olive oil and
a sprinkle of salt.

Pre-bake for about

5 minutes or until
golden brown;
remove from
the oven.
4) To top crust: using
a large spoon,
spread the base of
the pizza with sweet
potato pure and
sauted onions and
mushrooms and top
with cheese. Place
back in the oven on
the middle rack for
1012 more minutes,
until dough is crisp
and cooked through.
Remove from oven,
sprinkle with rocket
and balsamic vinegar
and serve hot.

3) In a large pan over

medium heat, add
bacon and cook
until crisp; set aside
to drain on paper
towels. Add diced
onion to the pan and
cook until softened,
stirring occasionally,
about 8 minutes.
Add chopped
kale to the pan and
cook until wilted,
about 2 minutes.
4) Top pizza with tomato
paste, mozzarella
and sauted kale
and onions. Bake
in the oven on the
middle rack for
1214 minutes.
5) Two to 4 minutes
before pizza is ready,
crack egg on top
and bake until crust
is crisp and egg is
slightly cooked.
Remove from the
oven, cool slightly
and serve alongside
a blonde ale brew.

ROMANCING
THE STONE

While not an absolute essential for cooking, a pizza stone is every chefs favourite way to achieve a crispy-crusted, evenly
cooked, restaurant-style pizza at home. (All these pizzas were cooked on one.) A few brands to check out:
Large Q Pizza Stone and Tray 36.5cm$39.95, weberbbq.com.au
Breville 12-inch (30.5cm) Pizza Stone$24.95, breville.com.au
Davis & Waddel Napoli BBQ Pizza Stone 38cm $39.95, davidjones.com.au

EAT FIT | 81

NICE
MEAT
YOU
THERES A WHOLE WORLD OF FLAVOUR RUNNING WILD IN THE AUSSIE OUTBACK.
AND ITS HEADED YOUR WAY...
{ By ALISON TURNER}

SNAPPER

Snap to it
Do you dare eat the worlds
largest reptile? The average
male saltie can reach five
metres and 450kg, but crocs
up to seven metres long,
weighing 1000 kilograms, are
not uncommon. Definitely not
something youd like to find in
your backyard swimming pool.

CHILLI LIME
CROCODILE SKEWERS
Serves 4
INGREDIENTS

1 kg crocodile fillet
cup lime juice
1 tablespoon lime zest
2 tablespoons olive oil
2 red chillis, deseeded,
chopped finely
2 garlic cloves, chopped finely
1 tablespoon honey
1 teaspoon salt

MAKE IT

1) Cut the crocodile fillet into

2cm cubes and pat dry with
paper towels. Set aside.
2) In a large bowl, mix all marinade
ingredients together. Add
the crocodile cubes to the
marinade, coating evenly. Cover
and refrigerate for 2 hours.
3) Soak bamboo skewers in cold
water for at least 20 minutes.
4) Thread crocodile cubes onto
skewers. BBQ or pan fry on
medium heat until browned on
the outside and just cooked
through. Do not overcook.
Serve immediately.
Nutrition per serve:
380 calories, 12.5g fat, 57g
protein, 6.6g carbohydrates

Smile at this crocodile

Croc steaks
Naturally Wilds crocodile
steak is their best-selling,
and possibly most
delicious item. Get it
from selected Coles
supermarkets and
Harris Farm or online at
naturallywildproduce.com

ere a pretty soft lot, we

Aussie carnivores. Beef,
chicken, lamb, repeat. Not
the most exciting culinary
repertoire. Its time we expanded our
dietary horizons and it might not
be as far as you think. In fact, theres
a whole selection of delicious, lean
and healthy meats available right
here on our own shores.
The best meat in the world is in
our own backyard, says Marnie
Flanagan, founder of Naturally Wild
purveyor of outback Australian
exotic meats, including crocodile,
buffalo, wild boar and wild venison
(naturallywildproduce.com).
Game meat and isolated meats
in remote areas are, in general,
naturally fitter and leaner than
domesticated animals as theyre
constantly on the move and roam
vast outback territory. The fat doesnt
go through the muscle, so the result
is a very lean protein.
The meat itself is also fuller in
flavour, Flanagan explains. This
is due to the vast and varied diets
the animals forage for. For example
our last batch of wild boar had been
feasting on wild blackberries in
western NSW. The result was a
subtle, sweet taste to the meat.
Wild game animals are from
isolated areas of Australia, far from
feedlots. This means theyre not
eating grasses that have been treated
by pesticides, and their diet has no
added hormones or antibiotics. Also,
livestock who are fed on grains tend
to have higher levels of omega-6 fatty
acids, which increase inflammation
markers in the body associated
with health problems, including
obesity, diabetes and cancer.
Our crocodile meat is known as
some of the best in the world, as they
are raised in natural environments
such as the Northern Territory and

You utter boar

Its tastier and
leaner than its
porky counterpart
pig out on wild
boar

Far North Queensland, Flanagan

says. When you source your
meat in the natural habitat of its
preference, the result is superior.
GAME, SET AND MUNCH
Our shopper research has indicated
seven out of 10 Australian shoppers
are open to trying game meat,
Flanagan says. The challenge in
our overall population research
is that very few people know where
to buy it and how to prepare it.
Dont worry. Were not expecting
you to head to the outback and hunt
down a big old croc yourself. Game
meats are now becoming available
in supermarkets and specialty
stores everywhere. And its gaining
in popularity. Naturally Wilds most
popular product is the crocodile tail

steak sweet tasting, with a

soft texture. The tail steak has
less than one per cent fat as its
pure muscle, Flanagan says.
Not sure how to cook your croc?
Download the free Naturally Wild
Crocodile Tail Steak Cooking
Timer from iTunes. The difference
between a good crocodile steak
and a bad one can be less than 60
seconds, Flanagan says. As games
meats are so lean, you should avoid

SHUTTERSTOCK / ISTOCK

THE DEAL WITH YOUR MEAL

Crocodile
Sweet-tasting with a
soft texture, crocodile is
low in fat, a great source
of protein and high in
nutritional value. Tail steak
is the lightest in colour
and fat, and has the best
flavour. Bonus man points
for eating yours live.

Wild boar
Our boar runs wild
in outback Central
Queensland. It has a
sweet, nutty flavour when
compared to pork. Very
lean (about a third of the
fat of regular pork) as the
animal is fit and fierce in
its natural habitat. Raahhh!

Buffalo
Like beef but with a richer,
full-flavour, buffalo has a
higher protein content with
fewer calories as it has
a dense make-up which
satisfies quickly. Has a
low ratio of fat through the
muscle, as they roam free.
Also high in iron and zinc.

Venison
Low in fat and an excellent
source of protein, iron
and B vitamins. Also low
in cholesterol and higher
in omega-3 fatty acids
compared to grain-fed
beef. Just dont show the
kids Bambi before you
plan to serve it up to them.

Kangaroo
Thumbs up on a variety of
nutrition fronts. Its a terrific
source of high-quality
protein, low in total fat (less
than two per cent), low in
saturated fat and a source
of iron and heart-friendly
omega-3s. Whats that,
Skip? Sonnys in the well...?
EAT FIT | 85

over-cooking any of them, as

theyll dry out pretty quickly.
Buffalo mince is perfect for
making burgers (buffalo burgers
are a popular staple in the States),
while wild boar popular in Europe
is delicious when slow-roasted in
the oven at a low temperature, or
barbecued whole or in pieces over
smoky barbecue coals. Kangaroo
is a delicious, lean substitute for
beef in bolognaise, or as a juicy steak
with a garden salad.
The most underrated game meat,
according to Flanagan? Venison
fillet, she says. This meat has a
strong flavour, but its not gamey.
It melts in your mouth when cooked
correctly. Venison works well
marinaded, which can help reduce
the strong taste that some people
dont like. (Check out more cooking
suggestions in Your game plan.)

YOUR GAME PLAN

Try these cooking suggestions from Naturally Wilds Marnie Flanagan

Kangaroo

Crocodile

Buffalo

Wild boar

BBQ raremedium rare

BBQ with lemon

Super-hot pan
fry whole fillet
and serve sliced
rare-medium rare
over salad

Boar ragu over

flat pasta

Roast with garlic

Roast with honey

and plums

Hot pan-fry
in olive oil
Stew with
rosemary
or use in a
homemade pie
Massaman curry
Rare-medium
rare steak with
your favourite
marinade

86 | EAT FIT

Sous vide (cook

vacuum-sealed
in hot water)
Ceviche (cured
raw in citrus juice)
Spring rolls

Good marinated

Green curry
Pan-fry steak for
7 minutes with
your favourite
marinade

Use in a chunky pie

Stew with red
wine and bay
leaves

Slow-cooked
stew with
red wine

Pan fry with

hot chilli

Hes on a roll
Roo mince is
a super lean
substitute
for beef

One of the biggest problems for

many a modern-day meat-eater
is the troubling moral implications
of consuming mass-produced
livestock. But it seems that game
meat animals live a pretty nice life.
Our water buffalo roam free,
grazing on natural grasses, bushes
drinking from springs and rainwater,
Flanagan says. They breed and
roam broad acre land paddocks
approximately 5000 acres in size
(around 20km). Theyre free range
and experience minimal human
handling. Theyre not drenched or
rounded up they just graze stressfree in their natural habitat.
Our crocodiles are from remote
crocodile regions in Northern
Queensland and the Northern
Territory. We assist raising the
crocodiles at an infancy stage.
There are no added hormones.
All our product is CITES
(Convention on International Trade
in Endangered Species of Wild
Fauna and Flora) approved. This is
to ensure that international trade
in specimens of wild animals and
plants doesnt threaten the survival
of the species in the wild.
Basically, game meat tastes
awesome and its bloody good for
you its lean and its packed with
protein and other vital nutrients.
Its impact on the environment is
less than that of industrial meat
production, and the animals live
happy lives roaming in their natural
habitat, eating what nature intended.
So stop being chicken and start being
game. Go wild today. EF

SHUTTERSTOCK

HOME ON THE RANGE

ROO WITH TZATZIKI

AND FLATBREAD
Serves 4
INGREDIENTS

500g kangaroo steak

2 tbsp olive oil
1 garlic clove, crushed
1 tsp oregano
1 tsp thyme
4 flatbreads
200g tzatziki
Cherry tomatoes and
red onion to serve

MAKE IT

1) Slice kangaroo into 5mm slices.

2) Mix 1 tbsp olive oil, garlic,
oregano and thyme together
in a large bowl. Add kangaroo
and marinate for 30 minutes.
3) Drain kangaroo. Heat 1tbsp olive
oil in a wok or large frying pan.
Add kangaroo and cook until
browned and just cooked.
Do not overcook.
4) Heat flatbreads. Spread
of the tzatziki on each of
the flatbreads. place of
the kangaroo on each of the
flatbreads. Top with halved
cherry tomatoes and thinly
sliced red onion.

SHUTTERSTOCK

Nutrition per serve: 422

calories, 12g fat, 35g protein,
39g carbohydrates

-B
GET IG

FUEL

EATING TO

BUILD
Tower of power
Build muscle (and
cool sculptures)
with these supercharged foods

{ By SEAN HYSON }

Most blokes think theyve cracked the dietary code for larger, stronger muscles: protein
with a side of protein. Well, new research especially on the connective tissue that holds
your muscles together and connects them to bone suggests its not that simple. Not
only is all protein not created equal, but not all carbs are evil, liquid egg whites are an
unnecessary evil, while oysters are amazingly good for you. With help from nutrition
coach Brian St Pierre, we ofer the new guidelines for stocking a muscle-building
fridge and eating away. Just remember to keep working out.

88 | EAT FIT

YES YOU CAN

Say hello to your abs

You dont have to live
like a protein shakechugging monk to get
killer abs. While we
might not all be able
to get into the kind
of shape our friend
Dwayne is in here,
if you eat the right
foods in the right
quantities and get
your arse to the gym
regularly, you could
well start to see the
start of a six-pack. Just
stay away from sixpacks of the fun variety.

RULE NO. 1

Not all beef is

created equal

SHUTTERSTOCK

Sure, top sirloin may be

on the expensive side,
but you get what you
pay for at least, in
terms of health. It has
a lot more protein (26g
in an 85g serving) and
far less fat than lesser,
cheaper cuts such as
chuck or round. But
dont worry: the good
stuff retains enough
fat to keep it juicy and
tasty, but not so much
that it outweighs the
protein, says St Pierre.

90 | EAT FIT

TRY THESE, TOO

RULE NO. 2

Eat oats for breakfast

Pre-workout drinks and
caffeine have their place,
but eating the right carbs
can provide consistent, lasting
energy throughout the
day with no crashing.
One cup of oats provides
166 calories, 4g of fibre, 6g of
protein and eight vitamins
and minerals, says St Pierre.
And its a slow-digesting carb,
meaning it wont cause a big
spike in blood sugar and send
your energy crashing later.
Just avoid the flavoured instant
oatmeals, which are crammed
to the gills with sugar. Go for
whole rolled oats, and dont
overcook, to keep the GI low.

RULE NO. 3

RULE NO. 4

Get jigggy with it

Save your yolks

Jelly is great for building

muscles yes, you read that
correctly. And no, we dont think
youre 12. Jelly is composed
of gelatin, which is made
directly from the connective
tissue of animals the slowboiled tendons, ligaments and
sometimes bones of farm
animals. Have we shattered
your green and red wobbly
jelly childhood illusions? Get
over it. Santa isnt real either,
BTW. Anyway, because of what
its made of, eating jelly will
boost your own tendons and
ligaments. To avoid a sugar
hit, simply add a spoonful of
unsweetened gelatin to meals.

Whats with the egg-white

omelette, people? To get the
full benefit out of your egg, you
need to eat all of it. Well, except
for the shell, unless you like
your morning scramble extra
crunchy. Whole eggs are some
of the most nutritionally dense
foods on the planet, says St
Pierre. Real eggs are loaded
with brain-boosting choline and
zeaxanthin for eye health. Plus,
the gram of leucine in each
egg is like throwing petrol on
your muscle-building fire. And
you dont need to worry the
saturated fat and cholesterol
they contain doesnt affect
levels in your blood.

Shell be apples
Apple skin contains ursolic
acid a plant steroid-like
compound that inhibits
cancer cells, but apparently
also helps improve body
composition. In one study,
mice lost fat and gained
muscle tissue when ursolic
acid was added to their
food. No push-ups involved.

Feelin seedy?
Chia seeds might be part
of the latest hipster food
trend, but theyre also made
up of 20 per cent protein.
Plus they contain a type of
omega-3s, called stearidonic
acid, which converts into
EPA to aid muscle recovery
and inflammation.

Popeyes favourite

RULE NO. 5

RULE NO. 6

RULE NO. 7

Embrace the potato

Sea food and eat it

Always have nuts

Forget the full paleo you need

to start loving your spuds
again. Plenty of research
suggests a low-carbohydrate
diet wont build muscle for
long. The energy you need to
train and recover from training
comes from carbohydrates,
and one large potato contains
63g worth and 7g of fibre.
We recommend sweet potatoes,
which are nutritionally dense
and jammed with potassium,
a mineral essential for muscle
health. Keep the skins on to
ensure high fibre levels, plus
sweet potatoes baked with
the skin on are loaded with
beta carotene.

If possible, opt for salmon.

Rich in protein and antiinflammatory omega-3s 4g
per half fillet it also provides
high levels of more than a dozen
different vitamins and minerals,
including vitamin D and
vitamin B12. And dig into those
oysters, too. Theyre a major
source of copper, which not only
helps build collagen for your
connective tissue but also spurs
production of lysyl oxidase,
which in turn stimulates
production of collagen and
elastin. Oh, and mussels really
do give you muscles theyre
rich in muscle-friendly protein,
omega-3s and iron.

Avoiding fats entirely to save

calories is costing you on a
chemical level. Consuming
adequate fats is critical for
maintaining testosterone levels,
says St Pierre. And the more
testosterone you have, the
greater your potential to be big
and strong. (Oh, and be king of
the bedroom of an evening.) One
serving of nuts or nut butter
offers 16g of healthy fat, as well
as a powerful assortment of
phytonutrients and antioxidants
to boost your health and
recovery, St Pierre says. Theyre
also a good source of fibre, so
you can spend less time on the
loo and more time at the gym.

Spinach contains the amino

acid glutamine, which
prevents muscle breakdown
while promoting muscle
growth. Plus its also super
good for you, and looks way
hot when its stuck in your
teeth on a first date.

Do the milkshake
Chockie milk contains
protein and carbs,
which may help prevent
muscle breakdown
while encouraging more
efficient muscle-protein
synthesis. Added benefits
may include a groovy milk
moustache. EF

EAT FIT | 91

THIS
COULD
SAVE
YOUR LIFE
The simplest way to fight cardiovascular disease:
bolster your bodys bacteria
{By GIOVANNI CAMPANILE}

Bean sprouts
Highly nutritious
and good for gut
bugs, sprouts
also improve the
digestive process

Go Gangnam style

Kimchi
This fermented cabbage
dish is high in lactobacilli
the same healthy
bacteria found in yoghurt

Korean food is awesome for

your gut, and not of the beerbelly variety. Koreans eat
lots of fermented and pickled
banchan or side dishes,
which make the healthy
bacteria in your gut do a happy
dance when you eat them.

espite the fact that Im an

integrative cardiologist,
I often look first at a
patients gut to shed light
on the underlying cause of heart
disease. What could the gut possibly
have to do with the heart? Its all about
inflammation. If aliens were to take
a human body and analyse it cell by
cell, theyd come to the conclusion that
were mostly a mass of bacteria with
just a few human cells mixed in. Each
of us has more than 100 trillion bacteria
inside of us 10 times the number of
human cells! This mix of bacteria is
called our microbiome, which begins
to develop at birth and is affected by
many factors, including whether a birth
is vaginal or via C-section and when
we first eat solid food as infants. And
as adults, our lifestyle choices what
we eat, whether were obese, how
much we exercise, how much stress
were under, if we smoke or overuse
antibiotics also significantly affect
the quality and diversity of our
microbiome, for good and for bad.
This is important because in recent
years weve become more and more
aware that an imbalance of the bacteria
in our microbiome, especially in
the gut, can cause chronic low-level
inflammation and, more importantly,
that this inflammation may be the
cause of diseases, such as dementia,
diabetes, cancer and, yes, heart disease.
The most important part of our gut
is its inner lining, a layer of cells called
the epithelium, which keeps all the
outside substances we ingest into
our stomachs then process through
our intestines from leaking out into
the rest of the body. And because the
epithelial cells feed on short-chain
fatty acids that are produced by the
gut bacteria around it, how healthy
and diverse the microbiome is directly
affects how healthy the epithelium is.
This means that any unhealthy
changes in the microbiome can
cause a breakdown of this protective

layer which in turn causes the gut to

leak. Its this leaky gut that causes
inflammation both there in the gut
and in other parts of the body.
And because the surface area of
the epithelium is huge larger than
a tennis court if laid out flat this is a
lot of inflammation that can travel to
vital organs like the heart and arteries,
causing serious illness.
Fortunately, in many instances,
simple lifestyle changes can have
dramatic beneficial effects on the
bacteria inside us. Here, the best ways
to foster a healthy gut:

RAW FERMENTED
SAUERKRAUT RESTORES
GUT BALANCE AND CAN
HELP PREVENT CANCER

EAT A FIBRE-RICH, NUTRIENT-DENSE

DIET THATS HEAVY IN VEGETABLES

A diet high in refined sugar and low

in fibre encourages the overgrowth
of unfriendly bacteria, which then
leads to a leaky gut and uncontrolled
inflammation. Opt instead for a mostly
organic, plant-based diet full of the
colourful phytonutrients and fibre
that help our microbial friends thrive.
We need lots of fibre to feed the
beneficial microorganisms that live
in our gut so that they can continue
to survive and provide the benefits
that they do, says Belinda Reynolds,
a nutritionist and dietitian. As the
bacteria ferment the fibre in our
diet, they produce different healthpromoting chemicals, such as shortchain fatty acids, which maintain
the health of our gut, create an acidic
environment that prevents the
overgrowth of bad bugs and assists in
digestion and nutrient absorption.
EAT FOODS TEEMING WITH
PREBIOTICS AND PROBIOTICS

Some foods called prebiotics, such as

garlic and onions, contain inulin, a fibre
that feeds our good bacteria. Certain
other foods yoghurt, sauerkraut,
kimchi, kefir, kombucha and
supplements known as probiotics
are already full of good bacteria, and
help maintain a healthy microbiome.

TAKE IT EASY WITH THE RED MEAT

Theres a known connection
between excessive consumption of
red meat and heart disease. Weve
assumed this was due to red meats
high concentration of saturated fats;
however, studies now show that it may
not be fat but other chemicals in meat.
Cardiologist Dr Stanley Hazen
published a paper in Nature Medicine
describing his findings that red meat
contains certain chemicals that are
metabolised by gut bacteria to produce
trimethylamine N-oxide, or TMAO;
and that TMAO may go on to cause
atherosclerosis, the fatty build-up in
heart and brain arteries that can lead to
heart attacks, strokes and even death.

SIX GUT HEALTH FOODS

Yoghurt

Garlic

Kefir

Miso soup

Kombucha tea

Banana

Boosts your immune

system and helps
promote a healthy
digestive tract. Stick
to plain yoghurts, as
the avoured stuff is
packed with sugars.

It might not fend off

vampires, but garlic
contains amino acid
precursor chemicals
that help create
enzymes important
for digestion.

A potent probiotic
with twice the
bacteria of yoghurt,
plus it can be eaten by
people with lactose
sensitivity its
99.99% lactose free.

Miso is made from

fermented soy
beans and helps
support digestion
by adding benecial
microorganisms to
your digestive tract.

Beloved by hipsters
everywhere, this
tea is naturally
fermented with
a living colony of
bacteria, so its
great for your gut.

Bananas are gentle

on your gut and
contain healthy
prebiotics, helping
to create a healthy
balance in your
innards.

94 | EAT FIT

WHAT IS A LEAKY GUT?

Leaky gut refers to increased
permeability of the gut barrier, says
dietitian Belinda Reynolds. Normally
the cells that line our gut wall are tightly
packed together, only separating to allow
into the body the nutrients we need. When
we get local inammation from a poor
diet, or if there is bacterial imbalance, this
results in a dysfunction of this selective
barrier and some undesirable products
are granted passage into the body. This
causes inammation and over-reaction
of the immune system. Based on your
genetic susceptibility and other factors,
your risk of chronic disease, and its
severity, is increased. This is why the
health of the gut barrier and microbiome
should always be taken into account.

And heads up, meat eaters: Dr Hazen

also found that vegans didnt even
have the bacteria that made TMAO.
EXERCISE TO GET YOUR GUT GOING
Working out releases beneficial
chemicals that help your arteries
expand, which reduces inflammation.
In a study published in the journal
Gut, Irish athletes were found to have
a much better microbiome than
non-athlete control subjects. But dont
overdo it. Staying active is important,
says Reynolds. However, frequent
intense exercise can actually cause
mild damage to the gut.
KEEP YOUR WEIGHT DOWN
When youre living a healthful lifestyle,
eating a nutrient-rich, mostly plantbased diet and moving on a regular
basis, weight usually stabilises in the
correct range for you.
USE ANTIBIOTICS JUDICIOUSLY
Werebeginningtolearnfroma
numberofleadingresearchersthat
ouroverrelianceonantibioticscan
negativelyaffectourfriendlybacteria
andmayleadtodiseaseslikeasthma,
foodallergies,diabetesandobesity.
CONSIDER GETTING A STOOL TEST
Stool testing may reveal if a patient
has the wrong bacterial mix and is at

risk for heart disease, allowing us to

intervene with measures like probiotics
and/or nutritional interventions that
will optimise gut microflora and reduce
the risk of disease.
But dont rush out there with your
poo in a bag just yet. For most people,
I dont believe a stool test is necessary
especially since our understanding
of what a healthy gut/bacterial
balance looks like is still evolving,
says Reynolds. So too are analytical
techniques used. But if you have signs
of a serious pathogen overgrowth, like
a parasite, or serious and persistent gut
issues, then yes, further investigation is
certainly warranted.
For the rest of you, consider seeking
the advice of an integrative health and
nutrition specialist to help with any
gut health concerns. Says Reynolds:
Generally a list of symptoms,
medication history such as antibiotic
use, diet analysis and possibly certain
functional pathology tests will give a
good idea of the state of your gut health
and the health of your microbiome.
CLEAR YOUR HEAD
Though its not specifically bacteria
related, forgiveness, gratitude and love
powerful, stress-relieving emotions
can, believe it or not, help reduce the
inflammation that leads to serious
health problems. So relax, meditate

do anything you can to calm your

inner mind. Stress can impact gut
health, and poor gut health can also
impact how we cope with stress,
Reynolds says. Also, acute feelings of
stress impact gut function immediately,
as the body is more focused on
dealing with the stress than it is with
digestion. As a result, a great amount
of discomfort can occur. Its important
that you relax while eating and focus
on the act of chewing to ensure your
digestive system is switched back on.
According to Reynolds, stress can
also suppress the production of
beneficial substances produced in the
gut to support immunity, leaving you
more vulnerable to illness.
Finally, theres even evidence that a
healthy microbiome actually signals
our brain to eat healthy foods that
are good for us (and for them), while
a dysfunctional microbiome signals
it to crave unhealthy foods, such
as excessive carbs and sugars a
fascinating possibility that could be a
factor in the Western obesity epidemic.
The balance of bacteria in your
gut certainly isnt the only factor that
will influence your craving of bad
foods, but it can play a part, Reynolds
says. Not only can the bacteria in our
gut influence how we metabolise
food and influence our blood-sugar
control, but they also have an impact
on stress hormone levels and specific
neurotransmitters that can play a role
in our pleasure-seeking behaviours.
In addition, an unhealthy gut can
leave you feeling fatigued, which leads
you to seek out quick fixes for energy
like sugary foods and too much coffee.
We may be on the verge of
discovering the optimal mix of gut
bacteria, and that could help prevent
heart disease and other illnesses.
Its a beautiful thing when we can use
garlic and yoghurt to save lives. EF
EAT FIT | 95

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,
TPULYHSZHTPUVHJPKZHUKIYL[VOLSWQ\TWZ[HY[`V\YKH`
Visit our website for more information at www.melrosehealth.com.au

the
ultimate
muscle
stir-frys

One of the easiest

meals to make
can also be the
healthiest, and
a powerful
muscle builder
BY DEVIN ALEXANDER
{ By DEVIN ALEXANDER }

CHILLI, GARLIC
& BASIL
CHICKEN
MAKES: 1 SERVING

INGREDIENTS
1

cup cooked rice

udon noodles*
1 tsp toasted sesame
oil, divided
2 tsp chilli garlic sauce
tbsp lemon juice,
freshly squeezed
180g chicken breast,
cut into strips

Olive oil spray

cup red onion,
chopped
1 tsp garlic, freshly
minced
1 cup asparagus, cut
into 2cm pieces
8 medium fresh basil
leaves, or to taste,
slivered
*YOU CAN SWAP IN SPELT,
KAMUT OR OTHER WHOLEGRAIN
NOODLES IF YOU PREFER.

DIRECTIONS
1) Cook the noodles

while you prepare the

other ingredients.
2) Mix tsp sesame oil,
2 tsp chilli garlic sauce
and lemon juice in
a small bowl. Set
aside. Toss chicken
in remaining tsp
chilli garlic sauce.
3) When the noodles are
cooked, rinse in cold
water, then in hot.
Drain. Pour 1 tsp
sesame oil into the
bottom of a salad bowl
and spread evenly.
Toss noodles on top.

4) Heat large non-stick

stir-fry pan or wok
over medium-high
heat until hot. Spray
pan with oil spray.
Add onion, garlic and
asparagus. Cook
until onions are
crisp-tender and
asparagus is bright
green and warmed.
Push vegies to
edges of pan.
5) Re-spray centre of
frying pan and add
chicken in a single
layer. Cook until no

longer pink inside,

about 12 minutes per
side. Push vegies
back into centre,
mixing them with
chicken. Toss in sauce
mixture. Spoon the
chicken and vegies
over the noodles and
top with basil. Enjoy
immediately.
NUTRITION
518 calories, 52g protein,
54g carbs, 11g fat
GOAL: Muscle gain

One-stop chop
This chilli, garlic and
basil chicken recipe
allows you to cook
protein, vegetables and
clean carbs all at once

THE MORE
COLOUR YOUR
MEAL HAS,
THE MORE
DIVERSE ITS
NUTRITIONAL
PROFILE

HAWAIIAN
PORK
STIR-FRY
MAKES: 1 SERVING

INGREDIENTS
180g pork tenderloin,
cut into strips
A few pinches Chinese
Five Spice powder
Salt to taste
1 cups red cabbage,
slivered

Olive oil spray

cup red capsicum,
sliced
cup red onion, sliced
1 tsp fresh garlic,
minced
1 cup pineapple, cubed
2 tbsp teriyaki glaze*
*FIND A TERIYAKI GLAZE THAT HAS
AS FEW SUGARS AS POSSIBLE
BUT BE SURE ITS ACTUALLY
A GLAZE. THICK TERIYAKI SAUCE
WONT PROVIDE THE RICHNESS
INTENDED IN THIS DISH.

DIRECTIONS
1) Season pork with
Chinese Five Spice
and salt. Place
cabbage evenly
over dinner plate.
2) Heat large non-stick
stir-fry pan or wok
over medium-high
heat until hot. Spray
pan, then add
capsicum, onion,
garlic and pineapple.
Cook until capsicum

is lightly browned on
outside and almost
tender. Remove
vegies from pan.
Re-spray pan and add
pork in a single layer.
Cook until just barely
pink, about 12
minutes per side.
3) Return vegies and
pineapple mixture to
pan. Spoon glaze on
top and toss. When
warm, serve stir-fry

over cabbage.
Enjoy immediately.
NUTRITION
403 calories, 41g protein,
50g carbs, 5g fat
GOAL: Muscle gain

EAT FIT | 99

STEAK
FAJITAS
MAKES: 1 SERVING

INGREDIENTS
180g trimmed top round
steak, cut into strips
1 tsp salt-free Mexican
seasoning
Salt to taste
Olive oil spray
cup red onion, sliced
cup yellow
capsicum, sliced
cup poblano

pepper, sliced*
tsp fresh garlic,
minced
cup red enchilada
sauce
2 corn tortillas
2 tbsp fat-free Greek
yoghurt
1 tbsp Fresno chillies,
finely chopped, or
to taste**
Fresh coriander leaves
to taste
1

*ITS LIKELY YOULL FIND

POBLANOS IN A SPECIALITY FOOD
STORE. THEYRE A VERY DARK
GREEN PEPPER ABOUT THE SIZE

OF A CAPSICUM AND PRETTY MILD.

IF YOU CANT FIND THEM, SWAP IN
GREEN CAPSICUMS INSTEAD.
**FRESNO CHILLIES LOOK LIKE
JALAPEOS BUT ARE BRIGHT RED.
THEYRE MORE MILD THAN
JALAPEOS. YOU CAN USE ANY
SPICY PEPPERS YOU LIKE. SEED
THEM IF YOU WANT THE DISH TO
BE EVEN MORE MILD; DONT IF YOU
LIKE THE EXTRA KICK.

DIRECTIONS
1) Toss steak in
seasoning and salt.
Heat large non-stick
stir-fry pan or wok
over medium-high
heat until hot.

2) Spray pan then add

onions, yellow
capsicum and
poblano peppers,
and garlic. Cook until
vegies are crisptender. Push to edges
of pan. Re-spray
centre of pan and add
steak in single layer.
Cook until meat is
lightly browned on
outside and pink
inside, about 1 minute
per side. Push vegies
back to centre. Spoon
sauce over the steak
and vegies and toss.

3) Warm tortillas and

place on dinner plate.
Top tortillas with
stir-fry to make
fajitas. Spoon on
yoghurt, then sprinkle
chilli and coriander
over top. Enjoy
immediately.
NUTRITION
282 calories, 45g protein,
45g carbs, 9g fat
GOAL: Fat loss

Gentlemen, start
your engines
Heat from the peppers
will kickstart your
metabolism

All images Sam Kaplan/ Food st yling by Suzanne Lenzer

THIS DISH IS
CRAMMED
TO CAPACITY
WITH SUPER
NUTRIENTS

CHICKEN
PESTO
MAKES: 1 SERVING

INGREDIENTS
2

tbsp jarred pesto

sauce
1 tbsp balsamic vinegar
3 cups mixed
baby greens
170g boneless, skinless
chicken breast, cut
into strips

Salt to taste
Garlic powder to taste
Olive oil spray
1 cup broccoli florets,
chopped
cup grape or cherry
tomatoes
1 tsp fresh garlic, minced
DIRECTIONS
1) Mix pesto with vinegar
and set aside. Place
baby greens in a small

mixing bowl. Season

chicken with salt and
garlic powder.
2) Heat large non-stick
stir-fry pan or wok
over medium-high heat
until hot. Spray pan,
then add chicken in a
single layer. Cook until
chicken is no longer
pink inside, about
12 minutes per side.
Remove chicken from
pan and place on a

plate. Re-spray pan

and add broccoli,
tomatoes and garlic.
Cook until broccoli
is bright green and
crisp-tender, about
23 minutes. Add
chicken back to pan.
Spoon 2 tbsp sauce
over chicken and toss.
Remove from heat.
3) Toss greens in
remaining pesto
balsamic mixture.

Spread tossed greens

along the outer edge of
a dinner plate. Mound
stir-fry in centre of
plate. Serve as is or
toss for a salad-like
presentation. Enjoy
immediately.
NUTRITION
380 calories, 47g protein,
17g carb, 13g fat
GOAL: Fat loss

EAT FIT | 101

RV
INTE

IEW

WE SHOULD BE
CELEBRATING
ETHICAL FOOD
CHOICES

CLEAN & MEAN

We have a yarn with trainer, paleo man and
Clean Living guru Luke Hines
Tell us about your
own personal
food philosophy.
My food philosophy is
simple, based around
my Clean Living
lifestyle mantra.
I believe we should
embrace the most
nutrient-dense foods
on the planet and
eliminate those that
can cause us harm or
inflammation. Food
should be nourishing
for both our body and

102 | EAT FIT

mind, and it should

be simple to prepare
and sustainable to
enjoy long term. It's
incredible the effect
food has on our mind,
body and soul, and
when we understand
the different positive
and negative effects
of certain food
choices, we are able
to make informed
decisions, helping
us be the best version
of ourselves.

Tell us about your

exercise philosophy.
I like to use the
terminology being
active to describe my
exercise philosophy.
You see, the term
exercise has had
such a PR spin put on
it that most people
think it has to be
something to do
with being in a gym,
a boot camp-like
environment, and
generally something

they dread having to

do because it's hard.
I believe exercise can
and should be simply
moving your body in
a way that you enjoy
and that suits your
lifestyle. I would hate
the term exercise ever
scare anyone off from
making the lifestyle
changes they need to
make to be healthy,
happy and active.

are looked down

upon if they eat
processed sugars,
unethical land and
sea animals and fake
foods full of colours
and flavourings. We
should be celebrating
and encouraging
ethical food choices
that are sustainable,
and that is what paleo
is, so heres hoping
it's the new normal.

What are some of

the more common
misconceptions
of the paleo diet?
One that I hear a lot
is that it's restrictive.
Yes, we eliminate
certain foods that can
cause many people
inflammation, but
what many people
forget about is all
the phenomenal
foods we embrace as
alternatives. It isnt
about stopping certain
habits, it is about
swapping. By making
simple swaps with
certain ingredients,
you can still enjoy all
the foods and flavours
you love, but a much
more nourishing
version of them.

Is it easy to prepare
paleo meals at home?
Absolutely! The great
thing about paleo is
it can be as easy or
complicated as you
wish. Considering
the backbone of a
paleo meal is heaps of
vegetables, a moderate
amount of protein
and some good fats,
it can be so quick to
prepare. Simply fry up
some chicken thighs
in coconut oil and add
any fresh herbs and
spices you like to it.
Toss through some
vegetables and serve
with a side of avocado.
Done! And delicious.

Can you still

enjoy treats?
Hell, yeah! Have you
Is paleo here to stay?
seen my Instagram?
Well, paleo has been
I dont recommend
here ever since our early they become a daily
caveman ancestors. We addition to your
are simply encouraging lifestyle, but I do
a modern take on our
encourage people to
traditional way of eating make paleo versions
before the agricultural
of their favourite
revolution. So I believe
treats so they can still
it has always been
indulge from time to
here, and therefore will time without putting
always be around in
any of the foods we
some way or another.
eliminate back into
Will the word be as
their body. EF
popular and widely used
as it is now? Perhaps not
down the track in fact, Check out some of
I hope this way of eating Luke's tasty paleo
becomes more towards recipes opposite
the norm, so that people and over the page.

FIND OUT MORE

Lukes latest offering, Clean
Living: Eat Clean All Year, will
be released December 2015.
Also check out The Paleo
Way 10 Week Program at
thepaleoway.com

ASIAN MUSHROOM
SALAD
INGREDIENTS

4 duck eggs (or regular eggs)

2 tbsp coconut oil
100g wood ear fungus (see
note), torn into pieces
100g shimeji mushrooms
150g oyster mushrooms, sliced
150g shiitake mushrooms, sliced
Sea salt and freshly ground
black pepper
2 handfuls of water spinach
(see note) or other greens
100g enoki mushrooms,
separated
80g water chestnuts,
thinly sliced
3 tbsp finely sliced garlic,
fried until crispy
DRESSING

4 tbsp macadamia oil

or extra-virgin olive oil
1 tablespoon grated ginger
3 tbsp tamari or
coconut aminos
1 tsp grated lemon zest
tsp dried chilli flakes
MAKE IT

1) Fill a saucepan with water

and bring to the boil over high
heat. Turn down to a simmer,
carefully add eggs and simmer
for 7 minutes, or until eggs are
cooked to your liking. Drain,
place the eggs in cold water
and, when cool enough to
handle, peel. Cut the eggs in
half and set aside.
2) To make dressing, combine all
ingredients in a bowl and mix.
3) Heat a wok or large frying pan
over mediumhigh heat. Add
oil and saut wood ear fungus
and shimeji, oyster and shiitake
mushrooms in batches for 23
minutes, or until tender. Season
with salt and pepper. Place
mushroom mix in a large bowl,
mix in the water spinach, enoki
mushrooms, water chestnuts,
crispy garlic and dressing.
4) Arrange the salad on a platter,
top with the eggs and sprinkle
with the sesame seeds.

Note: Brown and ear-shaped,

wood ear fungus is commonly
used in Chinese cuisine. Water
spinach is also known as
morning glory and is popular
in South-East Asia. Both are
available from Asian grocers.

EAT FIT | 103

CHIMMICHURRI BEEF
HEART SKEWERS
INGREDIENTS

1.5-2kg grass-fed beef heart

Coconut oil, for cooking
Sea salt and freshly ground
black pepper
Chilli flakes, to serve (optional)
CHIMMICHURRI SAUCE

6 garlic cloves, peeled

Sea salt
2 jalapeo chillies, chopped
2 very large handfuls of
flat-leaf parsley leaves
2 very large handfuls
of coriander leaves
200ml apple-cider vinegar
Pinch of ground cumin
300ml coconut oil, melted
Freshly ground black pepper

MAKE IT

1) Soak 8 bamboo skewers

in warm water for 20 minutes
before using.
2) Cut fat, vessels, veins and
sinew off the beef heart;
cut into 3cm cubes. Thread
3-4 cubes onto each skewer,
set aside.
3) To make sauce, place garlic
and a little salt in a mortar and
crush with the pestle. Add chilli,
parsley and coriander, pound
to a paste. Stir through vinegar,
cumin and oil, season to taste.
4) Pour half the sauce over
skewers, cover, place in the
fridge to marinate for at least
2 hours, ideally overnight. Place
remaining sauce in the fridge.
5) Heat a barbecue to mediumhot
and grease with a little coconut
oil. Season skewers with salt
and pepper and cook for 2
minutes on each side, or until
cooked to your liking. Remove
from heat, rest for 5 minutes.
6) Serve with the remaining sauce
and some chilli flakes (if using).

XXXXX

TIP: I make this dish with

beef heart, as it is especially
dense with nutrients and I like
the flavour. However, you can
substitute beef, chicken or fish
if you're not keen on beef heart.

104 | EAT FIT

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EF WORKOUTS
FITNESS TRENDS

Combine the best elements

of the top tness trends for
the perfect workout program

By Jim Smith
Bruce Lee created the martial
art of Jeet Kune Do because he
recognised that none of the existing
arts held all the answers. By combining
the most practical components from
various styles, he came up with a more
natural, streamlined fighting system.
Weve applied that thinking to this
program a routine that draws from the
ideas found in yoga, P90X, CrossFit and
strongman. Weve taken the best and
discarded the rest. Now all we need
is an infomercial.

DIRECTIONS
This program runs for six weeks.
Follow the schedule below:
MONDAY

Workout I

TUESDAY

Workout II

WEDNESDAY Rest
THURSDAY

Workout I

FRIDAY

Workout II

SATURDAY

Obstacle course at park (or rest)

SUNDAY

Rest

On one or two of your rest days, you

can perform a modified mud run at
your local playground. Go through
every piece of equipment in the park,
making it an exercise. Hand-walk
across the monkey bars, do pushups on the swing set, walk the
balance beam, run up the slide, etc.
Be creative and have fun. Keep this
up for 2030 m inutes.

106 | EAT FIT

Workout I
1 DUMBBELL
CLEAN AND
PRESS
Sets: 3
Reps: 6
Rest: 60 sec.

Standing, set a pair of

dumbbells on the floor
then push your hips
back to reach down and
grasp them. Keeping
your lower back flat,
drive through your
heels to stand up and
explosively clean the
dumbbells to shoulder
level. From there, turn
your palms to face each
other and press the
weights overhead.

2 SQUAT
Sets: 4
Reps: 5
Rest: 90 sec.

Grasp the bar outside

shoulder width and
squeeze tightly. Step
under it and pull your
shoulder blades
together. Arch your
back to take the bar off
the rack it should rest
on your traps or rear
delts. Step back and
set your feet shoulderwidth apart. Take a
deep breath and sit
back, lowering yourself
as far as you can while
keeping your lower
back in its natural arch.

3A BENTOVER
ROW

3B DUMBBELL
BENCH PRESS

Sets: 3
Reps: 6
Rest: 0 sec.

Sets: 3
Reps: 10
Rest: 0 sec.

Grasp a barbell with

hands shoulder-width
apart and force your
hips back until your
torso is parallel with the
floor. Allow your knees
to bend as needed and
keep your lower back
flat. Squeeze your
shoulder blades
together as you pull
the bar into your belly.

Hold a dumbbell in each

hand and lie back on a
flat bench. Press the
weights from shoulder
level to overhead.

3C DUMBBELL
REVERSE FLYE
Sets: 3
Reps: 8
Rest: 90 sec.

Hold a dumbbell in each

hand and push your
hips back until your
torso is parallel with the
floor and your lower
back is flat. Squeeze
your shoulder blades
together and raise the
weights out to your
sides at 90 degrees.

WEEKLY VARIATIONS
The workouts vary a bit from week to
week to keep your body guessing. See
the chart below and on the following
pages for the changes:
WEEK 2
1 Dumbbell clean and press
SETS: 3 REPS: 6 REST: 60 sec.

2 Squat
SETS: 4 REPS: 6 REST: 90 sec.

3A Bentover row
SETS: 3 REPS: 8 REST: 0 sec.

3B Dumbbell bench press

SETS: 3 REPS: 12 REST: 0 sec.

3C Dumbbell reverse flye

SETS: 3 REPS: 10 REST: 90 sec.

4 Push-up plank
SETS: 5 REPS: Hold 60 sec. REST: 60 sec.

5 Tabata circuit
Perform the following in sequence.
Each exercise is 1 round. Perform 8
rounds total (ending on the push-up):
Dumbbell swing: Perform reps
for 20 sec./rest 10 sec.
Push-up: Perform reps for
20 sec./rest 10 sec.
Bodyweight Squat: Perform
reps for 20 sec./rest 10 sec.

WEEK 3
1 Dumbbell clean and press
SETS: 3 REPS: 8 REST: 60 sec.

2 Squat
SETS: 4 REPS: 8 REST: 90 sec.

3A Bentover row
SETS: 3 REPS: 10 REST: 0 sec.

3B Dumbbell bench press

SETS: 3 REPS: 15 REST: 0 sec.

3C Dumbbell reverse flye

SETS: 3 REPS: 12 REST: 90 sec.

4 Push-up plank
SETS: 6 REPS: Hold 60 sec. REST: 60 sec.

5 HIIT
Get on a treadmill and perform
the following:

James Michelfelder & T

Grooming by Adam Mac

Round 1: jog for 23 min.

Rounds 24: sprint 10 sec./ jog 30 sec.
Rounds 57: sprint 20 sec./ jog 60 sec.
Round 810: sprint 10 sec./ jog 30 sec.
Round 11: jog for 23 min.
Round 12: cool down: 2-3 min. walk

EAT FIT | 107

EF WORKOUTS
FITNESS TRENDS

WEEKLY VARIATIONS
WEEK 4
1 Dumbbell clean and press
SETS: 4 REPS: 8 REST: 60 sec.

Dumbbell Swing

2 Deadlift
SETS: 3 REPS: 8 REST: 120 sec.

Stand with feet hip-width apart and

squat down to grasp the bar outside
your knees. Take a deep breath and
drive through your heels to lift the
bar, keeping your lower back flat.
Come up until youve locked out
your hips and knees.
3A Bentover row
SETS: 3 REPS: 8 REST: 0 sec.

3B Dumbbell bench press

SETS: 3 REPS: 20 REST: 0 sec.

3C Dumbbell reverse flye

SETS: 3 REPS: 10 REST: 90 sec.

4 Ab-wheel rollout
SETS: 4 REPS: 8 REST: 60 sec.

4 PUSH-UP PLANK
Sets: 4
Reps: Hold 60 sec.
Rest: 60 sec.

Get into the top of a

push-up and hold the
position with your arms
and legs straight and
your core braced.

Mountain climber

Get into push-up

position and drive one
knee up to your chest.
Jump the opposite
knee up to your chest
while you bring the first
one back. Keep your
hips level.
**

5 CROSSFIT WOD
Pull-up: 5 reps
Push-up: 10 reps
Mountain Climber*:
10 reps (each leg)
Dumbbell Swing**:
20 reps

Perform the exercises

as a circuit, resting
as little as possible
between sets. At the
top of every two-minute
period, repeat the
circuit (set a timer).
For example, start
your first circuit at
00:00. From the time
you finish until 02:00
is your rest period.
At 02:00, begin the
circuit again. Continue
for 1015 minutes.

Kneel on the floor and hold an ab

wheel under your shoulders. Keeping
your core braced, roll the wheel
forward until you feel youre about
to lose tension in your lower back.
Roll yourself back.
5 CrossFit WOD

WEEK 5
1 Dumbbell clean and press
SETS: 3 REPS: 10 REST: 90 sec.

2 Deadlift

Dumbbell swing

Hold a dumbbell or
kettlebell with both
hands and stand with
feet shoulder-width
apart. Push your hips
back and swing the
weight back between
your legs. Keep your
lower back flat as your
hips bend. Extend your
hips explosively to
swing the weight up
to shoulder height
in front of you.

SETS: 4 REPS: 5 REST: 120 sec.

3A Bentover row
SETS: 5 REPS: 10 REST: 0 sec.

3B Dumbbell bench press

SETS: 3 REPS: 10 REST: 0 sec.

3C Dumbbell reverse flye

SETS: 3 REPS: 12 REST: 90 sec.

4 Ab-wheel rollout
Deadlift

SETS: 4 REPS: 10 REST: 60 sec.

5 Tabata circuit

WEEK 6
1 Dumbbell clean and press
SETS: 4 REPS: 10 REST: 90 sec.

2 Deadlift
SETS: 5 REPS: 5 REST: 120 sec.

3A Bentover row
SETS: 6 REPS: 12 REST: 0 sec.

3B Dumbbell bench press

SETS: 6 REPS: 20 REST: 0 sec.

3C Dumbbell reverse flye

SETS: 6 REPS: 15 REST: 90 sec.

4 Ab-wheel rollout
SETS: 4 REPS: 12 REST: 60 sec.

5 HIIT

108 | EAT FIT

Workout II
1 DUMBBELL
SNATCH
Sets: 3
Reps: 6 (each side)
Rest: 60 sec.

Dumbbell Snatch

Hold a dumbbell with

one hand and push
your hips back until the
weight is below your
knees. Explosively
extend your hips and
pull the weight straight
up in front of your
body. As it passes
chest level, flip your
wrist and let the
momentum carry the
weight until your arm
is extended.

2 BENCH PRESS
Sets: 3
Reps: 6
Rest: 90 sec.

Lie on the bench and

grasp the bar with
your hands outside
shoulder width.
Arch your back and
squeeze your shoulder
blades together.
Lower the bar to your
sternum, tucking your
elbows into your sides
at about a 45-degree
angle. Drive your feet
into the floor as you
press the bar back up.

LET THE
MOMENTUM
GENERATED BY
YOUR HIPS PROPEL
THE WEIGHT
OVERHEAD

WEEKLY VARIATIONS
WEEK 2
1 Dumbbell snatch
SETS: 3 REPS: 6 REST: 60 sec.

2 Bench press
SETS: 3 REPS: 8 REST: 90 sec.

3A Dumbbell overhead press

SETS: 3 REPS: 8 REST: 0 sec.

3B Alternating dumbbell curl

SETS: 3 REPS: 12 REST: 0 sec.

3C Dumbbell triceps extension

SETS: 3 REPS: 10 REST: 90 sec.

4 Inchworm to superman
SETS: 3 REPS: 10 REST: 60 sec.

WEEK 3
1 Dumbbell snatch
SETS: 3 REPS: 8 REST: 60 sec.

2 Bench press
SETS: 3 REPS: 10 REST: 90 sec.

3A Dumbbell overhead press

SETS: 3 REPS: 10 REST: 0 sec.

3B Alternating dumbbell curl

SETS: 3 REPS: 15 REST: 0 sec.

3C Dumbbell triceps extension

SETS: 3 REPS: 12 REST: 90 sec.

4 Inchworm to superman
SETS: 3 REPS: 12 REST: 60 sec.

EAT FIT | 109

EF WORKOUTS
FITNESS TRENDS

Inchworm to
Superman

3A DUMBBELL
OVERHEAD
PRESS
Sets: 3
Reps: 6
Rest: 0 sec.

Hold a dumbbell in each

hand at shoulder level.
Brace your core and
press the weights
straight overhead.

3B ALTERNATING
DUMBBELL CURL
Sets: 3
Reps: 10
Rest: 0 sec.

Hold a dumbbell in each

hand and curl one arm
at a time, keeping your
upper arms stationary
near your sides.

3C DUMBBELL
TRICEPS
EXTENSION
Sets: 3
Reps: 8
Rest: 90 sec.

Hold a dumbbell in each

hand and lie back on
a flat bench with arms
extended above your
chest. Bend your
elbows to lower the
weights behind your
head, then extend
your elbows again.

4 INCHWORM
TO SUPERMAN

THE INCHWORM
TO SUPERMAN
BORROWS FROM
BOTH YOGA
AND P90X

Sets: 3
Reps: 8
Rest: 60 sec.

Bend over at the hips

and place your hands
on the floor. Walk your
hands forward until
your torso is parallel
with the floor and your
arms are a bit in front
of your shoulders so it
almost looks like youre
flying. Thats one rep.
Walk your feet forward
so your hips are bent
again and then walk
your hands out for
the next rep.

WEEKLY VARIATIONS
WEEK 4
1 Dumbbell Snatch
SETS: 4 REPS: 8 REST: 60 sec.

2 Chin-up
SETS: 3 REPS: 6 REST: 90 sec.

3A Dumbbell Overhead Press

SETS: 3 REPS: 8 REST: 0 sec.

3B Alternating Dumbbell Curl

SETS: 3 REPS: 20 REST: 0 sec.

3C Dumbbell Triceps Extension

SETS: 3 REPS: 15 REST: 90 sec.

4 Hanging Leg Raise

SETS: 3 REPS: 12 REST: 60 sec.

Hang from a chin-up bar and

contract your abs to swing your
legs up to the bar.

WEEK 5
Dumbbell
Overhead
Press

1 Dumbbell Snatch
SETS: 3 REPS: 10 REST: 90 sec.

2 Chin-up
SETS: 3 REPS: 8 REST: 90 sec.

3A Dumbbell Overhead Press

SETS: 3 REPS: 10 REST: 0 sec.

3B Alternating Dumbbell Curl

SETS: 3 REPS: 10 REST: 0 sec.

3C Dumbbell Triceps Extension

SETS: 3 REPS: 20 REST: 90 sec.

4 Hanging Leg Raise

SETS: 3 REPS: 12 REST: 60 sec.

WEEK 6
1 Dumbbell Snatch
SETS: 4 REPS: 10 REST: 90 sec.

2 Chin-up
SETS: 3 REPS: 10 REST: 90 sec.

3A Dumbbell Overhead Press

SETS: 3 REPS: 12 REST: 0 sec.

3B Alternating Dumbbell Curl

SETS: 3 REPS: 20 REST: 0 sec .
3C Dumbbell Triceps Extension
SETS: 3 REPS: 15 REST: 90 sec.

4 Hanging Leg Raise

SETS: 3 REPS: 12 REST: 60 sec.

110 | EAT FIT

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FOOD AS FUEL

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New rules for big gains

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EF WORKOUTS
NUTRITION

payback time
Reward your
body and
maximise your
muscle gains
after workouts
with these five
powerful, proteinrich meals
By Tricia Williams
and LC Harrell
Research has
consistently
shown consuming
protein and carbs
after a weight-training
workout can speed
recovery and optimise
muscle gains.
But the so-called
window for this
nutrition doesnt
necessarily close
within an hour (or even
two or three hours, it
turns out), as popular
bro-science would
have you believe.
According to a 2013
review, consuming
a protein-rich,
whole-food meal up
to six hours after a
workout is sufficient
to maximise gains,
the Journal of the
International
Society of Sports
Nutrition reported.
Whip up any of the
following high-protein,
nutrient-dense meals
in the hours following
your workout, and
rest assured youre
getting the most out
of your training. EF

Bar none
Making your
own protein
bars lets
you control
their quality

All food by Sam Kaplan / Food st yling by Suzanne Lenzer

Use your noodle

Pasta made from
brown rice is
gluten-free and
more easily digested

SALMON &
BROWN-RICE
PASTA WITH
KALE PESTO
MAKES: 4 SERVINGS

INGREDIENTS
PESTO
2 cups packed torn kale
leaves, stems removed
Sea salt, to taste
1

tbsp olive oil

tsp miso paste

clove garlic, chopped

tbsp nutritional (AKA

savoury) yeast
Black pepper, to taste

SALMON
2 x 170g skinless salmon
fillets
Sea salt and black
pepper, to taste
1

tbsp lemon zest

tbsp coconut oil

PASTA
225g brown-rice pasta,
spaghetti style
1

cup cherry tomatoes

DIRECTIONS
FOR THE KALE PESTO
1) Bring a pot of water
to a boil and add kale.
Cook 30 seconds, then
transfer kale to a bowl
filled with ice water
and let sit for a minute.
Drain in a colander.
2) In a food processor,
combine kale leaves,
salt and olive oil.
Pulse 1012 times or
until finely chopped.
Scrape down sides
of processor, add
miso, garlic, yeast and
pepper and pulse until
well combined.
FOR THE SALMON
1) Preheat oven to 220C.
Season salmon fillets
with salt, pepper and
lemon zest.
2) Place a non-stick,
oven-safe pan over
high heat and add
coconut oil. Once oil
has begun to shimmer,
place salmon fillets in
pan and cook 1 minute
each side or until
golden brown.

ALMOND BUTTER POWER BARS

3) Move pan to oven and

cook 45 minutes for
medium-rare.

MAKES: 8 SERVINGS

INGREDIENTS
cup almond butter

cup almonds, sliced

Pinch sea salt

cup honey

DIRECTIONS

1) Grease a 20cm square

pan with cooking
spray and line with
parchment paper. In a
small saucepan, heat
the almond butter
and honey together
over low heat for
three minutes or until
thoroughly melted.

cup rolled oats,

toasted

cup puffed brown

rice cereal
cup puffed quinoa
or millet
3 cup dried cranberries,
cut into threads

2) In a medium bowl,
combine oats, cereal,
quinoa or millet, dried
cranberries, almonds
and sea salt. Pour the
honey mixture into
the dry mixture and stir
until well combined.
Transfer mixture
into pan.
3) Wet your hands and
press the cereal bar
mixture down until its
flat and even. Let it set

in the refrigerator
for at least one hour.
4) Remove the mixture
from the pan it should
be a solid sheet and
cut into 5cm-by3cm bars.
NUTRITION (PER SERVING)
263 calories, 7g protein,
34g carbs, 13g fat

FOR THE PASTA

1) Cook pasta according
to package directions.

THE POSTWORKOUT
WINDOW
IS MUCH
WIDER THAN
YOU MAY
THINK

2) Rinse the cherry

tomatoes.
3) When pasta is cooked,
toss with kale pesto
and tomatoes. Serve
pasta with salmon.
NUTRITION (PER SERVING)
375 calories, 15g protein,
10g fat, 59g carbs

EATFIT | 113

EF WORKOUTS
NUTRITION
PACKED WITH
ELECTROLYTES,
COCONUT WATER
IS NATURES
GATORADE

MINT CHIP
SHAKE

MAKES: 2 SERVINGS

INGREDIENTS
1

cup coconut water

cup almond milk

cup ice
1

tbsp cacao nibs

fresh mint leaves

scoops chocolate
whey protein

DIRECTIONS
1) Place coconut water,
almond milk, ice,
cacao nibs and mint in
a blender. Mix on high
speed until smooth.
2) Add the whey
protein and blend for
45 seconds. Drink
immediately.
NUTRITION (PER SERVING)
502 calories, 30g protein,
17g carbs, 36g fat

114 | EAT FIT

Squash your carbs

Spaghetti squash
contains just 10g
of carbs per cup

SPAGHETTI SQUASH EGG BAKE

MAKES: 2 SERVINGS

INGREDIENTS

DIRECTIONS

spaghetti squash

1) Preheat oven to 200C.

Cut spaghetti squash
in half and scoop out
seeds. Place half
squash cut-side down
on a baking sheet. Bake
for 2025 minutes.

tbsp coconut oil

sweet onion, diced

1

cup baby spinach

cup quinoa, cooked

eggs, whisked

2) While the spaghetti

squash is cooking,
place a large saut pan
over medium heat and

add coconut oil. Add

onion and cook until
translucent. Add baby
spinach and cook for
2 minutes. Remove
from heat and let cool.
3) Take spaghetti squash
out of the oven. Use
a fork to remove the
threads of squash and
place them in a bowl.
Add the spinach and
onion mixture and the

quinoa and mix.

Pour in egg mixture.
4) Transfer mixture to
baking tray, spreading
it evenly. Bake 45
minutes.
5) Remove from oven.
Let cool and cut into
two squares.
NUTRITION (PER SERVING)
326 calories, 16g protein,
27g carbs, 18g fat

Branch out
The more colourful your
meal, the more diverse
its nutritional profile

GRILLED
SKIRT STEAK,
COLESLAW
AND BROWNRICE
TORTILLAS
MAKES: 4 SERVINGS

INGREDIENTS
FOR THE COLESLAW
cup fresh lime juice
1

tbsp maple syrup

head red cabbage,

thinly shredded
1

large carrot, julienned

cup coriander leaves

Sea salt and black
pepper, to taste
FOR THE STEAK
900g skirt steak
1

tbsp grapeseed oil

tbsp sea salt

tsp coarse-ground
black pepper

FOR THE TORTILLAS

4 brown-rice tortillas
(or wholemeal)
1

tbsp olive oil

Sea salt, to taste

jar chimichurri sauce

DIRECTIONS
1) Combine all coleslaw
ingredients in a bowl
and season to taste
with salt and pepper.
Let stand 10 minutes.
2) Pat steak dry with
paper towels, then rub
with grapeseed oil.
Rub both sides with
salt and pepper. Place
a cast-iron frying pan
over high heat.
3) Place the steak on the
frying pan and sear
for 3 minutes per side.
Transfer to a cutting
board and let stand
5 minutes. Slice the
steak thinly.
4) Preheat oven to 200C
and place tortillas on
a baking sheet. Brush
tortillas with olive oil
and bake until crispy
(about 5 minutes).
Distribute coleslaw
among tortillas.
Spread chimichurri
sauce over the meat
and place on top.
NUTRITION (PER SERVING)
1,013 calories, 65g protein,
41g carbs, 64g fat

MIXED WHOLE-FOOD
MEALS EATEN AFTER
TRAINING HELP YOU
RECOVER AS WELL
AS SHAKES DO

EATFIT | 115

EF PROMOTION

THE GOODS

STUFF WE LIKE TO EAT, DRINK, USE AND TAKE LONG WALKS ON THE BEACH WITH

GOLDEN NORTH

HYDRODOL

SAFCOL

Staying fit and healthy shouldnt

mean saying no to everything
you love. And nothing should stand
in the way of a man and his ice
cream. South Australias famous ice
cream manufacturer Golden North
understands your dilemma, and so
has created your ultimate guilt-free
treat. Good n Creamy Ice Cream has
no more than three per cent fat, is
gluten-free, low GI and its made
with fresh milk. It has no artificial
sweeteners and, like all Golden North
ice cream, its 100 per cent palm oilfree. Good n Creamy comes in three
flavours Creamy Vanilla, Wild Berries
and Lemoncello and is available from
selected independent supermarkets.
Golden North has been making ice
cream in South Australia for more
than 90 years, and is completely
Australian owned and made.
goldennorth.com.au

Filled with a whole host of body-loving

ingredients such as amino acids, B1 and B2
vitamins, minerals, an antioxidant and a
Chinese herb (pueraria lobata), Hydrodol
enables you to wake up fresh the morning
after a big night, minus the splitting
headache and fried food cravings.
hydrodol.com.au

Safcol ancient grain meals are a proteinrich, healthy, ready-to-eat snack. Try the
Sweet Onion and Tomato, Tuscan Tomato,
and Thai Sweet Chilli flavours. Available
at Woolworths and independent retailers,
Safcol Ancient grain meals combine the
goodness of taste, protein and omega
oils with fibre-rich ancient grains a
tasty, healthy snack thats ready to eat.
safcol.com.au

NATURALLY WILD

MILKY FOOT

Naturally Wild game meats come from

animals raised in natural conditions that
experience minimal human handling.
The animals roam free and eat foods
from their natural habitat. Try crocodile,
wild boar, venison, kangaroo and
buffalo all lean, high protein meats
that taste delicious, just as nature
intended. Sustainably harvested
and no hormones added
naturallywildproduce.com

Got gnarly tootsies? Transform those

neglected feet from rough, tough
and stinky to milky soft and fresh in
less time that it takes to watch your
favourite TV show. Containing ExMilac,
milk ferment filtrate and almond-based
Mandelic Acid, Milky Foot Active safely
exfoliates hardened dead skin in just one
application. Within 5-7 days of using, dead,
rough skin peels away to reveal fresh and
baby-soft feet. milkyfoot.com.au

116 | EAT FIT

EF WORKOUTS
SIX-PACK

Ja me s Mic h e lfe l d e r/ S t y lin g by Sha n d i A l exa n d e r; G ro o min g by Me g a n L a n o u x / E xc lu sive A r tis t s u sin g Ba x te r of CA

IF YOU CHOOSE
THE RIGHT
EXERCISES,
A SET OF
DUMBBELLS
CAN DO THE
WORK OF
A FULL GYM

A SIXPACK
IN SIX
WEEKS

Its been our

stance for years
that anybody, including
you, can get ripped abs,
even if you have lessthan-Herculean genetics
and just a second-rate
space to train in. Well
prove it again with this
program to build six-pack
abs and more muscle
overall in just six weeks.
The only gear youll need
are dumbbells, a pull-up
bar, bands and a bench.

Get ripped abs in no time

By Don Saladino

EATFIT | 117

EF WORKOUTS
SIX-PACK

How it works
You dont need barbells, machines or cardio equipment to get
ripped. A bare-bones home-gym set-up is enough, combined
with careful programming.
Youll start the plan by performing higher reps on your exercises
and taking short rest periods. Every two weeks youll increase the
weights, reduce the reps and lengthen the rest times. This approach
will allow you to peak in six weeks, so time your training to end with
an island getaway or any other excuse you can find to take off your
shirt in public.
Lucky guys with fancy gyms can do it now you can, too.

Day I

Directions
The program runs for six weeks Weeks 1 and 2 are done as shown here;
in Weeks 3 and 4, reduce the number of reps per exercise to 8-10 and
increase the rest to 45-60 seconds. In Weeks 5 and 6, reduce the reps
to 6-8 and increase the rest to 60-90 seconds.
Exercises marked with letters (A, B and so on) are done in
sequence. Perform one set of each exercise in a group, then repeat
until all sets for that group are done. Then move on to the next group.

CHEST, SHOULDERS, TRICEPS

1A INCLINE DUMBBELL BENCH PRESS

Sets: 4 Reps: 1012 Rest: 30 sec.

Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a
dumbbell in each hand at shoulder level. Press the weights over your chest.

1B ALTERNATING
DUMBBELL BENCH PRESS
Sets: 4 Reps: 1012 (each side) Rest: 30 sec.

Lie back on a flat bench with a dumbbell in each

hand. Press both dumbbells over your chest and
then lower one down to shoulder level. Press it
up and then lower the opposite arm.

LOWER THE
WEIGHTS TO
THE POINT
WHERE YOU
FEEL A STRETCH

1C
DUMBBELL
FLYE
Sets: 4 Reps: 1012
Rest: 30 sec.

Lie back on a flat bench

with a dumbbell in each
hand. Keep a slight bend
in your elbows and spread
your arms wide, lowering
the weights until theyre
even with your chest.
Flex your pecs and lift
the weights back to the
starting position.

2A
ALTERNATING
DUMBBELL
OVERHEAD
PRESS
Perform as you did the
alternating dumbbell
bench press but press
the dumbbells overhead
while standing. Keep
your core braced.

118 | EAT FIT

James Michelfelder

Sets: 3 Reps: 1012 (each

side) Rest: 30 sec.

2B
LATERAL
RAISE
Sets: 3 Reps: 1012
Rest: 30 sec.

Hold a dumbbell in
each hand with arms
hanging at your sides.
Raise them out 90
degrees to your sides.

DONT RAISE
YOUR TORSO
AS YOU LIFT
UP THE
WEIGHTS

2C
DUMBBELL
REAR-DELT
RAISE
Sets: 3 Reps: 1012
Rest: 30 sec.

Hold a dumbbell in each

hand and bend your hips
back until your torso is
parallel with the floor.
Keeping your lower
back flat, raise the
dumbbells 90 degrees
out to your sides.

3A DUMBBELL TRICEPS EXTENSION

3B BENCH DIP

Sets: 3 Reps: 10-12 Rest: 30 sec.

Sets: 3 Reps: 1012 Rest: 30 sec.

Hold a dumbbell by one of its bell ends with both hands over and behind your
head. Keep your core tight and extend your elbows to lock the weight out
overhead. If this hurts your elbows, perform the extension while lying on
a flat bench and holding two dumbbells over your face.

Place your hands by your sides on a bench and extend your legs in front of
you. Suspend your body in front of the bench. Keeping your torso vertical,
bend your elbows and lower your body until your upper arms are parallel
with the floor. Press back up.

EATFIT | 119

EF WORKOUTS
SIX-PACK

Day II

LEGS

1A
GOBLET
SQUAT

1B
WALKING
LUNGE

1C
LATERAL
LUNGE

Sets: 4 Reps: 1012

Rest: 30 sec.

Sets: 4 Reps: 1012

(each leg) Rest: 30 sec.

Sets: 4 Reps: 1012

(each leg) Rest: 30 sec.

Hold a dumbbell or
kettlebell under your
chin with both hands as
shown. Stand with feet
shoulder width and
toes turned slightly out.
Bend your hips back
and lower your body
as far as you can; keep
your torso upright.

Hold a dumbbell in each

hand and step forward
with one leg. Lower
your body until your
front thigh is parallel
with the floor and
your rear knee is just
above it. Stand up and
lunge forward with the
opposite foot. Continue
moving forward.

Hold a dumbbell in
each hand and take
a wide step to your
right. Keeping your
torso upright, lower
your body until you
feel a stretch in your
trailing leg.

2A
ROMANIAN
DEADLIFT
Sets: 3 Reps: 1012
Rest: 30 sec.

Hold a barbell with a

shoulder-width grip
and stand with feet hip
width. Bend your hips
back as far as you can.
Allow your knees to
bend as needed while
you lower the bar along
your shins until you
feel a stretch in your
hamstrings. Keep
your lower back
arched throughout.

2B
SINGLELEG GLUTE
BRIDGE
Sets: 3 Reps: 1012
(each leg) Rest: 30 sec.

Lie down on the floor

and extend one leg in
front of you and bend
the other one. Brace
your abs and drive the
heel of the bent leg
into the floor to raise
your hips up. Your
body should be in
a straight line.

120 | EAT FIT

THE HEEL OF
YOUR LEAD
FOOT MUST
REMAIN ON
THE FLOOR

Day III

BACK, BICEPS

1A
PULL-UP
OR BAND
PULL-UP

1B
ONE-ARM
DUMBBELL
ROW

Sets: 4 Reps: 1012

Rest: 30 sec.

Sets: 4 Reps: 1012

(each side) Rest: 30 sec.

Hang from a pull-up

bar with hands outside
shoulder width and
palms facing away. Pull
yourself up until your
chin is over the bar.
If pull-ups are too hard,
use a band to unload
your bodyweight.

Rest your left knee and

hand on a bench and
grasp a dumbbell with
your right hand. Let the
weight hang straight
down. Retract your
shoulder and row the
dumbbell to your side.

1C
FACE-PULL

1D
BACK
EXTENSION
OR COBRA

Sets: 4 Reps: 1012

Rest: 30 sec.

Attach a rope handle to

the top pulley of a cable
station or use a band.
Grasp an end in each
hand with palms facing
each other. Step back
to place tension on the
cable. Pull the handles
to your forehead so your
palms face your ears
and your upper back is
fully contracted.

SQUEEZE
YOUR GLUTES
AND BRACE
YOUR CORE

How to keep your

abs beach-ready

Sets: 4 Reps: 1012

Rest: 30 sec.

Lie facedown on the

floor with hands by your
sides. Raise your torso
off the floor as high as
you can and hold for a
second at the top. If you
have a back-extension
bench, perform back
extensions instead.

2A
ALTERNATING
DUMBBELL
CURL
Sets: 3 Reps: 1012 (each
side) Rest: 30 sec.

Hold a dumbbell in each

hand. Keeping your upper
arms at your sides, curl
one arm, lower it, then
curl the other, twisting
your wrist as you raise
the arm so that your palm
faces up at the top.

DONT SPOIL
YOUR GAINS

2B
INCLINE
DUMBBELL
HAMMER
CURL
Sets: 3 Reps: 1012
Rest: 30 sec.

Set an adjustable
bench to a 45- to
60-degree incline
and lie back against
it with a dumbbell
in each hand. Curl
the weights up
with palms facing
each other.

We wont lie. If you

want to get a sharp
six-pack in a month
and a half, you need
to eat clean and
steer clear of the
hooch. But once you
achieve your goal, we
know all bets are off.
Luckily, you can keep
most of that hardwon definition with
these tips from Steve
Macari, certified
holistic health
practitioner and
founder of health
and lifestyle site
slvrbk.com.
Add 1 tsp of sea
salt to a glass of
water and drink
it pre-party. Itll
help you retain
electrolytes that
are lost through
drinking.
Avoid eating highcalorie foods while
boozing. Alcohol
prevents fat from
burning until its
cleared from your
system, so eating
less garbage will
help you avoid
storing more fat.
Consume bone
broth or gelatin
after to restore your
gut lining, which is
damaged by alcohol.

EATFIT | 121

WHOPPER
WITH CHEESE

ONION RINGS
You answer

RARE
STEAK

Fat person who tells

dad jokes

Cut of meat
thats really
hard to ind

A SQUARE
MEAL

BACON AND
EGG ROLL

Dinner for nerds

Breakfast of

BANGERS
Sausages that
listen to metal

HOT
CROSS BUN
Baked good
ater a hard
day

THE
EAT FIT
GLOSSARY
What all those
foodie terms
really mean

SASHIMI
Cant be arsed
cooking

CRACKERS
Savoury biscuit
with mental
health issues

Someone who
pokes fun at you

HUMBLE PIE
Really modest
pastry

AN APPLE A DAY
Compulsively buying
new iPhones

122 | EAT FIT

RIBS
For her pleasure

SHUTTERSTOCK

MANGO
When a bloke leaves
the room

New low GI, low fat and gluten free

ice cream. Now available at selected
independent supermarkets.

GOLD0021_MF

Weight lifters.