FIT FOOD
FOR BLOKES
YOUR DINNER
TONIGHT? SORTED!
p22 GOBSMACKINGLY GOOD PIZZA p76 DRINK GREEN, BE SUPERp32EAT CLEAN, LEAN AND MEANp102
A 6-PACK IN 6 WEEKS
BEEF UP
YOUR BBQ
FUEL UP LIKE
AN ATHLETE
WHAT TO EAT
AFTER A
WORKOUT
LEAN
FOR LIFE
TURN OFF YOUR
FAT GENES
FOOD AS FUEL
BUILD
MUSCLE
New rules for big gains
8
Deputy editor’s letter
While the cat’s away...
16
Bulk up
Should you take a pre-workout supp?
32
Supps
It is easy being green ater all
22
Eat smart
Double-baked sweet potato wedges
10
FYI
Up-to-date food news you can use
24
Health
Quick ixes for nagging health problems
18
Knowledge
Yes, Bozo, you can eat bread
14
WTF?
The newest superfood kids on the block
28
Get lean
Nature’s fat-burners, plus lean lunches
20
Recovery
Mix up your post-workout shake
FEATURES
47
Ask Eat Fit
We answer your nagging nutritional FAQs
53
You can do better than this
Get more bang out of your barbie this summer
61
Under the spotlight
Our man puts four diets to the test66
Zero belly diet
Lose the spare tyre and stay lean for life
76
Don’t fear the pizza
Four clean and lean pizzas that satisfy82
Nice to meat you
Why you need to start eating game meats
88
Eating to build muscle
Your new dietary guidelines
92
This could save your life
Why a healthy gut means a healthy body97
Ultimate muscle stir fries
The title says it all – dig in!102
Clean and mean
We have a yarn with clean-living Luke Hines
106
Best of the best
Combine top fitness trends for a killer workout
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
Get ripped abs in no time – easy
122
The EF glossary
What all those foodie terms really mean
34
Perform
Take a pro’s approach to race prep
REGULARS
38
Sex
Foods to boost the mood
40
Books
We tear through the latest tomes
42
Booze
Diet-friendly drinks for party season
44
Gear
Stuf you want, stuf you need
117
47
34
82
42
53
For recipes visit www.steggles.com.au
Steggles offers something new, from tasty fi llets to
the fi nest roasts or mince for bolognaise and burgers.
For healthy, tasty meals that your family will love
every day of the week, let’s talk turkey.
Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certifi ed under the Programme for Endorsement of Forest Certification scheme (PEFC™). Please recycle this magazine – or give it to a mate.
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W
e’re all still reeling here at EF HQ after the horrifying news from the World Health Organisation that bacon is basically the devil and will kill you and your family in your sleep. The boss was so shook up, he’s headed overseas for some R&R, so I’m here in his stead, trying to keep it together as visions of bacon and egg rolls dance in my head.Look, we all know that bacon isn’t that bad. (How could anything that delicious be “bad”?) It’s only a concern if you’re cramming the stuff down your gob on a daily basis. Just like any other “sometimes” food, you should be enjoying it on occasion, or your life will be nothing more than a (very) long and lonely existence that consists mainly of green tea and a strange nervous tic that flares up whenever you drive past a McDonald’s.
That’s what Eat Fit is all about – celebrating food. Food is not just something awesome to cook, eat and maybe roll around in a little. It’s also a powerful force. Not just the bad stuff that can make you sick, fat and dead. No, we’re talking the good stuff that can build a healthier, stronger and happier body. And we’ve got your good-food blueprint right here.
If you can tear yourself away from the mind-bogglingly delicious-looking pizza pics on page 76, you’ll find plenty of juicy info to keep you looking and feeling awesome. For instance, did you know that the health of your gut can affect the health of your entire body? (See page 92.) And here we were thinking that all it was good for was digesting bacon and making gross gurgly noises when you’re out on a first date.
Enjoy this issue. And enjoy your bacon. In moderation. *burp*
ALISON TURNER, DEPUTY EDITOR
al@eatfitmagazine.com.au
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 ofEat Fit
disclaim any liability for loss or injury in connection with the exercises shown or instruction and advice expressed herein.
ODYSSEUS PUBLISHING PTY LIMITED
ABN 39 122 001 665 Level 2, 174 Willoughby Road,
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Editor Todd Cole
todd@eatfitmagazine.com.au
Deputy Editor Alison Turner
al@eatfitmagazine.com.au
Art Director Tania Simanowsky Advertising Director David Lee
david@eatfitmagazine.com.au; 0410 485 700
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A big thanks to Julie Hughes for her foodie wisdom and assistance
Publishers Todd Cole, Ian Brooks
www.eatfitmagazine.com
Published 4 times per year. Printed by Of set Alpine. Australian distribution by Network Services. Tel: 1300 131 169.
Copyright © 2015 Odysseus Publishing Pty Ltd and Weider Publications, LLC. Australian Men’s Fitness is published under
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Eat Fit magazine is a trademark of Odysseus Publishing Pty Ltd and may not be used or reproduced without permission from Odysseus Publishing Pty Ltd. Articles express the opinions of the authors and are not necessarily those of the
Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
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F T O DO B OKES ON HE AMB SP C UP D N ER24 MUSCLE MEALS S PR MAL L VING GET STRONGER HARNESS YOUR HORMONES WICKED NEW WAYS WITH VEG+BURN FAT ALL DAY LONG
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We want to know what you think of Eat Fit. Feedback is very important to us – see, if enough of you tell us about something you don’t like or something you want to see more of, we’ll change the magazine. You get a better mag and therefore you keep buying it, we sell more copies and we all live long happy lives. So shoot our ed an email at todd@eatfitmagazine.com.au and tell him what you think – what you like, what you hate, even what you ate for breakfast. We want to know. It’s your mag, after all. Help make it even better.
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F T FOOD OR LOKES YOUR DINNER ON GHT? SORTED!p 2 GOBSMACKINGLY GOOD PIZZAp76 DRINK GREEN BE SUPERp32 EAT C EAN LEAN AND MEANp102 A 6 PACK IN 6 WEEKS BEEF UP YOUR BBQ FUEL UP L KE AN ATHLETE WHAT TO EAT AFTER A WORKOUT LEAN FOR LIFETURN OFF YOUR FAT GENES FOOD AS FUEL
BUILD MUSCLE New rules for big gains
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F.Y.
Nutritionalnewsyoucan
usetoinetuneyour health
and wellbeing
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.
Reinvent
the wheel
Researchers studying the French Paradox – France’s long-life expectancy despite a diet high in wine and saturated fats – say the amount of cheese they eat could be the key to avoiding heart disease. The average French person consumes 23.9kg a year (we in Oz eat 13.4kg) – yet we have twice the levels of heart disease. The study found more cheese correlated to higher levels of butyric acid, which helps reduce obesity and lower LDL cholesterol, which promotes a healthy heart.
Failure to lunch
Don’t rely on packaged fruit
bars or juices for your five a
day: a University of Sydney
study found that 33 per
cent of them failed a basic
nutrition test based on
sugar, salt and fat levels.
Happy days
Yoghurt is good for your
gut, and the same stuf you
put on your morning muesli
may also put a smile on your
dial. The Institute of Brain
and Cognition found that
people who took probiotics
had a significantly reduced
focus on recurrent negative
thoughts compared
to those who didn’t.
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 blood-sugar spike for anything but a pre-marathon carb-load, help is at hand in the form of your microwave. According to recent research, cooled-down pasta creates a slightly smaller blood-sugar surge because it’s more resistant to the gut enzymes that break down carbs. And it doesn’t end there: another UK study found that if you eat reheated pasta, the body treats it like ibre, reducing the blood-glucose spike by up to 50 per cent and even absorbing fewer calories.
Bottoms up
A month of alcohol won’t
undo the damage caused
by bingeing the rest of the
year – but if you’re smart,
you can drink without
serious harm. Liver cells
take two or three days
to recover from
dealing with alcohol,
so the Royal College of
Physicians says it’s best
to have two or three
consecutive alcohol-free
days a week and stay
under three to four
units on the other days.
You’ll avoid the stress
of giving up something
you enjoy and still get
alcohol’s health benefits.
For best results, nuke your pasta Rescue mouse surveying de Brie
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Worst news ever
The World Health
Organisation has spoken:
processed meats – like
bacon, sausages and hot
dogs – can cause cancer.
And the cancer risk goes
up with the more of the
stuf you eat. While we’re
happy to give up snags,
the day we completely
renounce bacon will be
a cold day in hell. It’s all
about moderation, people.
Egg’s benefits
Carotenoids are thought to prevent some forms of cancer and heart disease, as well as boosting your immune system, and brightly coloured vegetables including tomatoes, leafy greens and peppers are simply brimming with them. However, a new study found that a large proportion will go unabsorbed unless you have a side serving of eggs – eggs can raise the absorption rate by up to three
times. Just make sure the vegetables are raw for best results. Don’t worry
– you can cook the eggs, though.
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.
Into the blue
The debate rages on over exactly how super some “superfoods” are, but blueberries have once again proven their health credentials. We already know they’re high in antioxidants and are associated with improved memory and a ruthless immune system – now we can add heart health to the growing list. In blind tests, researchers from Florida State University, US, found a handful daily could reduce blood pressure and stifening of arteries, which have strong links to heart attacks and strokes.
Diet wars
A study in the Journal of
the American Medical
Association
analysed data
from 7300 people and 50
diferent diets and the results
showed that no one plan
was better than any other.
Bottom line – get your ratio
of clean protein, carbs and fat
right, train hard and rest well
and you’ll quickly achieve
the leanness you crave.
Poaching the subject Bacon. The reason you’re not a vegetarian
Demon drink
A new study in the journalCirculation 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 sugar-illed beverages and used to subsidise fresh fruit and veg. Not a bad idea, but an even better one is to not drink the stuf.
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SHUTTERS T OCK BAOBAB P R O N O U N C E D : Bey-oh-babIn the barren regions of Africa where the Baobab tree grows, the tree’s water is a valuable resource which is locally known as the “tree of life”. This green fruit is said to have excellent nutritional and probiotic qualities, and is used as a soluble fibre to stimulate your gut.
GUBINGE P R O N O U N C E D : Gub-in
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.
TEFF P R O N O U N C E D : Uh... teff?
Teff is a gluten-free grain (ironically gluten-free hipsters rejoice!) that’s usually ground into a flour, and has more protein than wheat, along with calcium, iron and fibre. Teff is the smallest grain in the world, and is perfect for thickening stews and soups or making polenta dishes.
SACHA INCHI P R O N O U N C E D : Sa-cha in-chi
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
LUCUMA P R O N O U N C E D : LU-cu-ma
This fruit, native to the 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 cardio-vascular and skin health.
THE NEW KIDS ON THE
SUPERFOOD BLOCK
HIP
HOORAY
● The hipsters are gettingrestless. Eating kale chips and drinking single origin cof ee 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 ob eat café menus across the land so that trendy 20-something waiters with twirly moustaches can continue to look down on all us regular folk.
Expect to see things like cricket protein powders, birch and maple water, acai bowls, aloe juice and Asian tonic herbs. And everything will be sprinkled with turmeric. Turmeric is so hip right now.
You can also expect to encounter one or more of the below. Brush up on your pronunciations now and impress a bearded barista or two in 2016.
How did the hipster burn his tongue? He ate his food before
fermented
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For those who
go against
B U L
K U P
PREP OR PROP?
SHOULD YOU TAKE A
PRE-WORKOUT SUPP?
SHUTTERS
T
OCK
●Once you know what to look for on a label, you can tailor your pre-workout supp to your needs. If you struggle to get to the end of a session because of discomfort caused by lactate build-up, take beta-alanine, which has been shown to delay its accumulation in your blood. If you’re aiming to pack on muscle, look for a product containing arginine, which has demonstrated the capacity to increase muscle size by encouraging protein synthesis during and at er a session. Caf eine will improve fat-burning and boost energy, while citrulline malate improves stamina. No, your body doesn’t need pre-workout supps in the same way it needs protein to get results. But if you’re stuck on a plateau, they can be valuable and efective. YESsays Ross Edgley, S&C coach
NO says Ben Coomber, performance nutritionist ● For most gym-goers, the desired ef ect is ot en just the pick-me-up ef ect of caf eine. In my view, most people who use pre-workout products do so for the wrong reasons, and 90% of people who train would benei t from not using them in the long term. It’s easy to become reliant on them, they’re ot en loaded with additives, they create a mindset where you’re only happy training at er you have taken one – and many contain enough caf eine to
“OPTIMAL ENERGY
COMES FROM NAILING
THE BASICS, NOT
A MAGIC DRINK”
leave your adrenal glands in a state of shock for the rest of the week. You don’t need magic ingredients for your body to perform at its best. Ef ective 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 caf eine as a boost, but only when you really need it. If you struggle for energy without caf eine, it’s because you’re not getting your diet, recovery and lifestyle on point. Optimal energy comes from nailing the basics, not a magic drink.
EAT FIT | 17
You could be sabotaging your workout with the wrong
pre-session foods. Avoid these five at all costs:
1. LEGUMES
Skip the pre-workout hummus or lentil soup. Though both of these options are high in protein, the amount of fibre found in legumes can cause uncomfortable bloating and indigestion during your workout.
2. PROTEIN BARS …unlessthey’remoderate/ high-carb.Nowadays, men
are choosing lower-carb bars, but before a workout your muscles need energy to burn. And depending on how intense your workout is, you’ll need more or less carbs in your bar. Protein itself is a slower-burning source than carbs so it might not give you the immediate jolt you need to power through a demanding lifting session.
Muscle-building foods could be putting you on the nose
STINK
YOU
R E D M E AT
A large portion of red meat is harder to digest in the GI tract, leaving residue behind that, when
released through sweat, will mix with bacteria and intensify BO. This
proved to be true in a study where women rated the body odour of meat-eaters and vegetarians and
found vegos had a significantly more attractive smell overall.
F I S H
Fish is filled with choline, which gives it a strong fishy odour, and when eaten, can give you a bad aroma, too. Dermatologist Debra Jailmain notes, “Some people don’t
metabolise fish properly and they develop a fishy odour because they release a compound called trimethylamine through their sweat;
this is an inherited genetic disorder.”
Fuel
vs. fizzer
3. CARBONATED DRINKS
Energy drinks might seem like a good idea at the time, but unfortunately they can have some nasty side-effects like bloating and diarrhoea because of the excessive sugar – neither of which you want in the middle of a workout. Certified personal trainer Nate Miyaki says, “I either have people eat nothing pre-workout if they’ve eaten a mixed meal within the past 2-5 hours or so, there are plenty of circulating nutrients to fuel the workout, or some simple carbs like one or two pieces of fruit. If the workout is going to be longer than 60-90 minutes, that’s where sipping on a sports drink may be applicable.”
4. SIMPLE SUGARS
While carbs are good to fuel up with pre-workout, “simple carbs” like lollies or cereal could have a negative effect by causing your blood sugar to drop. “If it’s one or two hours before, I’d avoid high-glycaemic carbs eaten alone. This can trigger rebound hypoglycaemia in some [blood-sugar spikes and crashes] which can lead to fatigue, light headedness, energy crashes and poor performance,” Miyaki says.
5. CHEESE/PEANUT BUTTER
Though fats have their place in a balanced diet, they’re extremely slow burning and can slow down absorption of nutrients to muscles during workouts. Go a protein-carb combo.
The wrong food pre-workout can see you crash and burn. Or poop your pants
L OW- C A R B D I E T S
We use carbs as a primary source of energy, so when they’re cut out, it forces the body to produce ketone bodies as an alternative way
to obtain fuel. However, one of the three ketone bodies produced is acetone, and this gives off a distinct
smell, especially on the breath.
S O L U T I O N
Avoid all the above before a date. Alternatively, Jailman suggests this
trick: eat foods rich in chlorophyll – like a fresh sprig of parsley or
coriander – after a meal since they’re known to counteract odour.
K N O
W L E
D G E
BETTER
OFF BREAD?
O
bvious thingsfirst – it’s not as simple as opting for brown over white bread. Being able to eat bread and avoid getting a doughy mid-section depends on your metabolic condition, the type and amount of training you do and whether you’re hitting your ideal calorie and macronutrient targets.
DOS AND DOUGHN’TS
Are you overweight or living a sedentary
life? If so, bad news. Such people tend to have poor insulin sensitivity, blood-sugar control and nutrient-partitioning abilities. That’s a scientific way of saying carbs have a harder time getting into the muscle cells and are likely to be stored as fat. If this is you, a lower-carb diet is better for improving body composition and health, so a daily breaking of bread is less advisable.
Training frequently at high intensity changes everything. If you strength train, cross-train or compete in intermittent sprint sports, you need carbs. They’re the best way to fuel training sessions and recover from them. But if you also want to walk around with a six-pack, you need to consider total calories and food quality, too.
To lose fat and get lean, you need to be in a calorie deficit (see box below). And if you train hard and maintain a consistent calorie deficit, you can include bread and other starchy carbs in your diet.
Emphasising good food choices – whole, natural foods instead of highly processed foods – improves the health benefits of your diet, improves nutrient density and reduces hunger, which makes staying in a calorie deficit easier. With that in mind, foods that are less refined
Can you eat bread and still have a
six-pack? Yep – if you’re smart, there’s
room in your stomach for bread
and abs
IS
T
OCK
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).
such as potatoes and rice are better sources of starchy carbs . ROLL WITH IT So if you do decide to have bread on occasion, which is best? It depends. Assuming you’re in calorie deficit, training hard and eating it alongside protein, the glycaemic load matters less than it would for sedentary people. So your choice of dough doesn’t need to be significantly influenced by that.
The main consideration is tolerance. Some grains can affect digestion and mineral absorption. Find out what you can and can’t tolerate by trial and error. Perhaps due to the fermentation process, sourdough seems to be the least problematic. That doesn’t mean you can gorge daily on sourdough-base pizzas, but as a cheat meal, you could do worse. ● Slice of wholemeal toast 12g ● ¼ of a sourdough loaf 56g ● ¼ of a baguette 35g
3. The rest should come from carbs, which adds up to 380g (adjust this amount based on your fat-loss results). Here’s a guide to how:
You don’t need to be leaven loaves out
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20 |EAT FIT
R E C
O V E
R Y
B ARR Y DO WNARD @ DEBUT AR THEAD TO THE PICK-AND-MIX
POST WORKOUT
●A whey protein shake might be the most common at er-gym beverage for people looking to build muscle, but that doesn’t mean it’s the most ef ective. 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 ef ects lead to increased muscle building. For the perfect blend, mix 20g of casein, 10g of whey and 10g of soy.
NOT THE
ONLY WHEY
EAT FIT | 21
MENU
POST-WORKOUT
A pre-workout coffee won’t just help performance
during – it can also speed recovery afterwards
Top athletes share the foods they can’t resist
after a workout
Thank your barista
There’s an undeniable sense of pride and satisfaction attached to the achy muscles that follow a killer workout. But when soreness gets in the way of your next gym session, it can throw off your entire training schedule.
Enter the pre-gym java. A 2013 study published in the Journal of Strength Conditioning and Researchfound muscle soreness was significantly reduced following strength training in participants who ingested caffeine an hour before hitting the weights.
Coffee can also help
your muscles refuel after a workout. An Australian study in the JournalofApplied
Physiologyfound that athletes who ingested caffeine with carbohydrates after exercise had 66 per cent more glycogen (your muscle’s primary fuel source during exercise) in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone.
You might also want to try adding some cinnamon to your coffee – half a teaspoon in coffee twice a day can
help reduce muscle inflammation. And a study of female martial artists found that 3g cinnamon powder reduced delayed onset muscle sorness after intense eccentric training.
Just make sure you don’t overdose on coffee, as too much caffeine can make you jittery and unable to sleep, which will kybosh any recovery you might have otherwise seen. And stick to unsweetened – sugar can hamper
your recovery efforts and add unwanted extra calories. Can’t handle the taste? Use a natural sweetener like stevia. W ORDS BEN INCE ILL US TRA TION B ARR Y DO WNARD @ DEBUT AR T
BLACK MAGIC:
TIME FOR
A CUPPA?
R O N DA R O U S E Y UFC Women’s Bantamweight Champion“After my fights, I indulge in buffalo wings with blue cheese on the side. But when training, I follow the Dolce Diet. My favourite post-workout Dolce meal is the Farmer’s Scramble – a mix of eggs, vegies, turkey bacon,
avocado and toast.”
J O H N O R O Z C O
Olympic gymnast
“I usually eat lots of protein after a competition. I like to go to a Brazilian
steakhouse and get all kinds of different meats until I’m full. I think
I crave those meats because my body has just gone through an intense
physically challenging day and it’s always good to get some protein in your system after a physically
exhausting day.”
A L E X R A N I E R I
Aussie CrossFit Champion
“Post-workout, I usually crave coconut water. Sometimes I want a protein shake or a smoothie with banana and berries. Sometimes after workouts if I’ve trained fasted, I eat a meal straight away - usually a good blend of protein,
YOU’LL NEED 3 sweet potatoes 2 tsp smoked Spanish paprika 2 tsp brown sugar 1 tsp salt ½ tsp ground cumin ¼ tsp cayenne pepper 3 tbsp canola or vegetable oil 425g rump steak INSTRUCTIONS
>Preheat your oven to 160˚C.
>Peel potatoes and cut into wedges. Mix salt, sugar and spices with oil, then toss potatoes in mixture. Spread wedges in single layer and bake till tender when pierced with tip
SWEET AS, BRO
WHY YOU NEED MORE SWEET
POTATO IN YOUR DIET
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.
Carotenoids
Plant compounds that squelch cell damage caused by everyday living – and challenging workouts.
E AT
S M A
R T
of a knife (about 12 to 15 minutes).> Let wedges cool on pan, then transfer to wax paper on a second pan. Put in freezer until frozen.
> Raise oven temp to 230˚C. Spread frozen wedges in single layer and bake until golden brown and crisp,
about 8 minutes.
> While wedges are cooking, cook steak on a hot grill or pan to your liking. Rest in foil while taking wedges out of the oven.
> Rest wedges on a brown paper bag and serve with steak, salad and tomato sauce or lime-spiked aioli. 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 sweet-and-salty mixture, then double-bakes them in the oven. The result: an extra-crispy – yet still healthy – side that perfectly complements your steak.
NEW
FLAVOURS
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Use in conjunction with an appropriate food and resistance training programme. I Use in conjunction with an appropriate food and resistance training programme. In
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WATCH OUT KALE
– SEAWEED COULD
STEAL YOUR CROWN
SUPER
SEAFOOD
●Seaweed is usuallyassociated 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 i bre than prunes. It has a high proportion of protein and is a good source of bodybuilding minerals such as potassium. It’s also the only plant-based source of vitamin B12, which is needed to make red blood cells. Added to this, seaweed is a great source of iodine, which is not easy to get from food. Iodine is important for maintinaing a healthy thyroid gland. Have too little iodine and you’ll end up rockin’
a goiter to rival Grandma’s. SHUTTERS
T OCK; * THIS IS A C TU ALL Y A COMPLETE L O AD OF BOLL OCKS Having someone else feed sushi to you increases its health benefits by 347 per cent*
H E A
LT H
EAT FIT | 25
WEED
KILLER
IS T OCK N O R I“Buy it fresh, chop it very fi nely, then dry it to form sheets and use
them to make homemade sushi,” says Greening. “It’s a great source of vitamins A and C.”
R E D D U L S E
“This seaweed is up to 25% protein,” says Greening. “It has four times as much iron
as spinach, plus muscle-building amino acids. Eat it
in dried form as a snack.” 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 fi bre,” says Greening. “Soak the dry stuff for 20 minutes
and add it to a noodle soup for a subtle caramel fl avour.”
Quick natural food fi xes for six nagging health problems
From harm to able
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 inflammation-fighting 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 of er temporary relief. Elderberry syrup has been found to reduce mucus production and has anti-inflammatory and antiviral ef ects— all of which help alleviate cold and flulike symptoms.
MINOR DEPRESSION
Certain foods can help boost blues-busting brain chemicals and reduce inflammation in the body (which is another common cause of mood disorders). A study published in Archives
of General Psychiatry
found that following an anti-inflammatory
diet rich in foods like salmon, mackerel, sardines, dark leafy greens, beans, nuts, and olive oil can help lower depressionrisk
EXCESSIVE BO
Did you know that hard-to-digest foods like gluten, dairy and red meat can actually increase body odour? Cut back on those, add more fibre-rich foods to your diet and increase water consumption to stay consistently hydrated and you’ll promote healthy bowel movements and rid your body of BO-causing nasty, stinky toxins.
30
PERCENTAGE BY WHICH FOODS LIKE MACKEREL CAN LOWER DEPRESSION
RISK
CRACK YOURSELF
A LITTLE CAN
H E A
LT H
Fishing for better health? There’s plenty of goodness under the sea
NAME THAT TUNA
MACKEREL
HAVE A BIG MACKMackerel is a solid seafood option to keep you alert. It’s high in vitamin B12, a water-soluble 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.
SERVE IT UPTry it as a paté, in a salad, with eggs on toast or in a mack and mushroom risotto.
ANCHOVIES
TIN TIMEWhen it comes to canned protein, these little guys pack a punch in the form of essential fatty acids, protein and nutrients that promote strong bones, a healthy heart and blood vessels. They’re also incredibly potent in flavour (and great on pizza).
TONE IT DOWNTo 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.
SARDINES
THIS LITTLE FISHY Salty, slippery and crammed with omega-3s (in fact, they’re one of the most concentrated sources), sardines are an optimal pick if you like them. We know: they’re not for everybody.
WHAT TO DO? Grill them up with slices of fresh fennel, then toss with sun-dried tomatoes, chopped parsley, salt, pepper and lemon zest. Serve over grilled crusty bread or baguette for an extra-healthy appetiser.
SALMON
SUPER FISH When it comes to fish that’s both highest in omega-3s and lowest in mercury, fresh salmon is up there. It’s pretty easy to prepare, so experiment in the kitchen and try to work it into your diet at dinner once a week.
ADDED BENEFITS Salmon also provides good amounts of the antioxidant amino acid taurine. It’s also an excellent source of vitamin B12 and D, and selenium, and a good source of niacin, protein, phosphorus and vitamin B6.
TUNA
CHEAP & EASY Yes, we know. Canned tuna is a completely easy, so-cheap-it’s-crazy source of protein. But it’s also moderately high in mercury, so you should only have it about six times a month. Generally, the bigger the fish, the more mercury in it.
THE SOLUTION What’s a guy to do? Try subbing canned salmon once a week or so. It has much less mercury – and is an even more potent source of those crucial fatty acids.
TURN THE TABLES
Fish is lower in saturated fat than red meat. Replace one or two red meat meals with seafood each week for
healthier cholesterol levels. Calvin Harris eats
lunch at his desk
SHUTTERS
T
9Omega oils
9Vitamins and minerals
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Ready to eat meals.
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G E T
L E A
N
GETT YCRIME &
PUNISHMENT
● Though it’s been shown that posting calorie counts on fast-food menus doesn’t always persuade people to reject junk and eat healthier fare, a new American
Journal of Public Health study did
i nd that posting the distance it will take to run of that junk food will signii cantly lower the likelihood that a customer will buy it. Now, we’re not suggesting you eat this stuf , but if you i nd yourself pulled inexorably towards your local McCrap Hut, here are the calorie counts for six high- and low-cal fast-food selections, and the kays or minutes it would take an 85-kilo 25-year-old to run/weight-train them of . Bon appétit!
IS THAT SPLURGE
WORTH THE
AFTERMATH?
Eat this garbage then run like hell
FAST FOOD CALORIES KM TO MIN. OF WEIGHT
RUN IT OFF TRAINING TO WORK IT (9.5 KMPH) OFF (INTENSE, CIRCUIT)
McDonald’s Big Mac & Small Fries 750 8.2 62 McDonald’s Sausage & Egg 370 4 32 White McMuffin
Pizza Hut Stuffed Crust Pepperoni 880 9.5 75 Lovers Pizza (2 slices)
Pizza Hut Large Cheese Thin 520 5.5 44 Crust Pizza (2 slices)
KFC Kentucky Burger Boxed Meal 1150 13 102 KFC Large Chips 495 5.2 42
2
3
4 1
Red and blue fruits, like berries, kick your body’s fat
furnace into overdrive
FAT
BURN MORE
EAT FIT | 29 SAM KAPL T H E W H ATPiling on the grapes and berries could help you lose weight, says a new study in theInternational Journal of Obesity. In it, mice that
ate the equivalent of 340g fruit a day (two to three human servings)
gained 40 per cent less weight than those who didn’t.
T H E W H Y
In layman’s terms, it works like this: resveratrol – an antioxidant found in most fruit – screams “Hurry!” to your body, kicking its arse and telling it to speed up its conversion of white (“bad”) fat into calorie-burning brown
(“good”) fat. This then jump-starts the fat-burning process that keeps
you from gaining weight.
For the best energy- and mind-boosting desk lunch, you need the following things: good carbohydrates, lean protein, vegetables and healthy fats. Oh yeah, and a desk. “Think of foods like sweet potatoes, beans and quinoa,” says dietitian Lori Zanini. “With enough of those, there’s no need to count calories or stick to a certain ratio.” Here are four delicious idiot-proof DIY lunches to work into your weekly repertoire, which hopefully already comprises of more than just a devon and tomato sauce sambo with the crusts cut of.
L U N C H N O . 1
The power burrito
“Pack two wholemeal tortillas and top with black beans or turkey mince. Pack a separate bag of tomato, avocado and lettuce. Heat up the tortilla and protein, then add your toppings. It’ll help you stay focused for several hours afterwards.”
L U N C H N O . 3
The high-protein salad
“Just throw two cups of greens, 1½ cups chickpeas, ¼ cup walnuts and a sliced apple into a container and drizzle with red-wine vinegar. This meal will help keep blood-sugar levels stable and lower cholesterol.”
L U N C H N O . 2
The right sandwich
“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.”
L U N C H N O . 4
Tuna and crispbreads
“Take a can of tuna in water (drained), add sliced cucumber, celery, tomato and capsicum, and eat it on wholegrain crackers. This can fight chronic disease — tuna’s omega-3 fatty acids help lower blood pressure.”
Wave goodbye to the 3pm munchies with
these satisfying, steady energy producers
that’ll make lunchtime even better
Packyour own
This box of goodies will provide a sustained
source of energy
Black beans aren’t just great for your colon –
they’re high in phytonutrients
T H E H OW
“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.
HERRING IS A POTENT SOURCE OF
VITAMIN D, WHICH MAY HELP YOU BURN
FAT WITHOUT EXERCISE
● Look at the fat-burner supplements out there and you’ll quickly see some similarities on their labels: the ingredients include caf eine with a side of caf eine, topped of with more caf eine. While cof ee’s special kicker has been shown to aid fat loss, it’s not the only food compound that can. There are plenty of options that exist in nature that help reduce body fat by other mechanisms than speeding up your heart rate. Prepare to meet three common foods with fat-burning properties. Are you eating enough of them to lose weight?
NATURE’S
FAT BURNERS
How three common foods can
help you lose that gut
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.
Fish food
Need a herring aid? Read on...
G E T
L E A
N
NAVY BEANS
■ These white legumes contain resistant starch, a type of fibre that both contributes to feeling full and controls blood sugar. Resistant starch makes it through most of the digestive system intact until it’s broken down in the large intestine and converted to energy. A study at the University of Colorado in the US found that subjects who ate 5g of resistant starch in a single meal (equivalent to about one-half cup navy beans) versus various other amounts burnt 23 per cent more fat. Use them in just about any recipe that calls for beans.
Want to pass on the bean gas? You can take supplemental resistant starch, which gives you the best of the bean in a broken-down, non-farty form.
HERRINGS
■ A 2012 study in Nutrition Journal found that overweight and obese subjects taking 25 micrograms of vitamin D a day lost “statistically significant” body fat over 12 weeks. Silvery, iridescent herring is one of the world’s best sources of vitamin D, containing more than 100 per cent of the recommended daily value in a 30g serving.
Grill it and dress with a mixture of mustard, lemon juice and its own oil for a dinner packed with protein and healthy fats. Or, if you’re not a fish lover, you can get your vitamin D in a pill. Vitamin D3 supplements (the technical term for the good stuff) are available at gnclivewell.com.au.
GREEN TEA
■ Teas may be seen as a lighter coffee alternative, but in the case of green tea, it’s not the caffeine content alone that makes it an effective fat burner. Catechins, antioxidants in green tea, appear to have a fat-reducing effect on their own. The journal Obesity found that subjects who consumed two servings of catechins (totalling 886 milligrams) in green tea (the equivalent of about 11 cups) reduced their waist circumference and lost more than 1.1kg of fat over 90 days — no workout required — relative to the control group.
Try Green Tea X50 for a healthy cuppa. It gives an instant energy boost and is useful for detoxing as it helps cleanse the liver and kidneys and fortify the immune system. greenteax50.com.au
S U P
P S
E
veryone agrees: five a day is barely enough. In Denmark, the recommended dose of fruit and veg is six, in France it’s 10, in Japan it’s a staggering (though smaller-portioned) 17 – and yet here you are, struggling to manage a portion of broccoli and an apple. So if one supp could offer you all the nutrients you need, you should go for it – right?SUPERHERO
Enter supergreens. These are essentially nutrient-dense fruit and veg, dried, processed, filtered and refined into a powder that’s easy to
consume. Typically, they contain well-researched 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 micro-organisms 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.
FRESH START
Research has not shown any specific nutrient window for supergreens. Many people swear by taking them in the morning, which is fine, though evidence suggests any benefit of a morning dose is psychological. It’s also fine to take them daily – you don’t have
They’re a quick and easy way to get lots of
nutrients – but do they make broccoli redundant?
YES, A POWDER CAN HELP, BUT YOU STILL NEED
TO EAT YOUR GREENS... OR NO DESSERT
FOR YOU
to cycle their usage (take them for a while, then take a break), as some experts say you should with, say, creatine. Supergreens can and should be a regular fixture in your diet. But can they ever replace vegetables altogether? Short answer: no. Research and experience shows that we should eat our nutrients as nature packaged them. For instance, a study published in the American Journal
of Clinical Nutrition
found that having fruit in liquid form can dramatically change how your body processes it. But we all know it’s hard to consume enough fruit and veg to get all the micronutrients we need, so why ignore something that would help?
Ultimately, it’s about having a measured approach to your consumption of both. In other words, it’s worth supplementing with supergreens – but you still have to eat your broccoli.
Broccoli Kale Sweet potato
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.
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”.
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.
Now you’re cookin’
Getting five a day doesn’t need to be hard – fill up on nutrients with these simple recipes
I’VE GOT
THE POWDER
Vital Greens provides you with a total supplement boost in just 2 tsp daily.
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SHUTTERS T OCKFUEL UP
LIKE A PRO
YOU DON’T NEED TO RIDE THE TOUR TO BENEFIT
FROMA PROFESSIONAL APPROACH TO RACE
NUTRITION, SAYS TEAM SKY’S NIGEL MITCHELL
A
t British Cycling, we have an education program in place. Its primary aim? To get the team to understand what their bodies need – what the protein, fat and carb requirements are. People think nutrition products boost performance better than food – but actually, if you’re leaving out basic nutrients from your diet, it doesn’t matter what supps you take. You need to get yourfood right i rst.
BEING DENSE
We keep it basic: red meat once or twice a week; getting omega-3s from i sh, 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
get vitamins and minerals. We use rice cakes as a race food – they’re a clean source of energy and you can add things to them for extra nutrients.
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 free-range organic food and even looking at the quality of grass used as feed.
If you’re on a tight budget, though, it’s about being practical. For our young academy guys, that means going for natural rather than processed food. I teach them to use chickpeas and onions to bulk out their meals, and I get them to bring down the quantities of meat and go more for quality. They can also go for two-for-one of ers and stock up on carbs like quinoa.
It isn’t complicated. As long as you’re getting good-quality protein, enough carbs to fuel your ef orts, and enough vitamins from veg, that’ll make a big dif erence to your performance. Aussie cyclist
Michael Rogers during stage 19 of the Tour de France
EAT FIT | 35
SUPP
BOOSTER
T H E R E S E A R C H
Research has found glycerol monostearate, a powdered version of a compound commonly found in cough syrups, counters dehydration by promoting water retention, which should improve performance as well as make for a better muscle pump.
T H E R E S U LT S
Securinega suffruticosa leaf and root extract can block the body’s inhibitory neurotransmitters — the chemical signals that make your muscles want to quit on a set before your ego does. As a result, it acts as a stimulant
on your nervous system. 1.M.R Vortex (the initials stand for One More Rep) from BPI is a pre-workout powder that contains both compounds, and it comes in a tasty
“snow cone” flavour.
T H E W H AT
As legendary NFL coach Vince Lombardi liked to say, “Fatigue makes cowards of us all.” In the weights room, if you regularly feel that you run out of gas in your sets before reaching your target number
of reps (and end up dropping the bar before you’re done), a supplement may be in order. The right ingredients can help you push harder – here’s what
you need to know
ENERGY FROM HYDRATION
WATER
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 theJournal 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.
ENERGY FROM THE POWER OF PROTEIN
EDAMAME
The word “protein” evokes images of meat or supplement powders in most people’s minds, but there’s another source that requires no prep and is available on the cheap.
Soybeans, or edamame, pack 17g of complete protein per cup, along with B vitamins, copper and phosphorus, which help convert food to fuel and support oxygen transport in the body. You can buy big bags of frozen edamame for less than nicks from your local supermarket.
What to eat and drink to maintain steady
energy and focus – not just in the morning,
but all day long
Get charged
ENERGY FROM A FIBRE FIX
FRUITS AND GRAINS
A study in theInternational 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 quick-and slow-burning carbs and plenty of fibre. Make oats with blueberries for breakfast.
Fruits and grains supply fast and slow carbs for all-day energy
PHO T OGRAPHY LA UREN MCLEAN F OOD S T YLING KAR OL GLADKI
SADDLE SNACKS
LEAVE THE ENERGY GELS BEHIND AND POWER UP WITH REAL FOOD
PERFORM
Baked eggs with cheese and bacon (SERVES 4) NUTRITION (PER SERVING) Calories: 446 Protein: 33g Carbs: 0g Fat: 31g 12 eggs 2 rashers bacon 60g grated parmesan 2 tbsp rapeseed oil1) Preheat the oven to 180°C.
2) Grill the bacon until crisp and set to one side.
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. 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.
QUICK MEALS
EF
● Amid the pro peloton, real food is replacing bars and gels – nutritionists suggest that it’s more digestible and less likely to cause mid-race rumbles. This snack cooks in less than 15 minutes, and wrapping it in foil means you’ve got a portable hit of protein and fat. Not planning to cycle anywhere? Just have it for breakfast.
PARMESAN provides vitamin A, which boosts immunity BACON provides zinc, which aids muscle growth EGGS provide biotin, which stabilises blood sugar
"SORRY I
WAS LATE...
I'M A LITTLE
BEHIND"
S E X
Enhance your sex life with these
lesser-known libido-boosters
FOOD
OF LOVE
● Great sex starts
long before you step foot in the bedroom. No, we're not talking about foreplay; we're talking about food. Filling your plate with the right kind could pay off big during after-dinner activities.
MACK DADDY
It might not have the same sex appeal as dark chocolate or red wine, but if you want to spice up your love life, mackerel should be your aphrodisiac of choice. Mackerel is rich in omega 3 fatty acids, which help improve blood flow to key parts of the anatomy, as well as iron, which boosts your energy levels. Result: you’ll perform better… for longer.
FEELIN’ SEEDY
You’re revved up and ready to go, but her engine is stalled. Offer her some pumpkin seeds, or suggest that she add them to her salads throughout the week. The seeds are packed with zinc, which is believed to increase female sex drive. They’ll also keep your spirits up. According to research from Wayne State
University, US, young men who restricted zinc intake for 20 weeks experienced a drop in testosterone, which causes libido to sink as well.
POM POWER
Pomegranates contain big doses of antioxidants that prevent free radicals from restricting circulation to your nether regions. More blood flow means more time spent between the sheets. What’s more, researchers at Queen Margaret University in the UK found that men who drank a glass of pomegranate juice daily for 15 days experienced a major surge in testosterone, which caused their sex drives to skyrocket.
BOOKS
FOR BLOKES
READ IT. COOK IT. EAT IT
R E A
D I T
DUDE FOOD
By Dan Churchill
Simon & Schuster, $29.99
Our mate Dan Churchill reckons the way to a woman’s heart is through her stomach. And no, we’re not talking about surgery here. He’s put this book together to help all those blokes out there who are maybe a wee bit intimidated by cooking anything more complex than a cheese toastie, but would like to rustle up a roolly noice meal for the missus. Dude Food will give you all the basics, like what kind of stuff you should have in your kitchen (an oven would be a good start, BTW). The book also has a whole bunch of damn tasty recipes that are genuinely easy to make, but also fancy-pants enough to dish up to your mates or even – gasp! – a girl you’re trying to woo. Go get ‘em, tiger.
EVERYDAY SUPERFOOD
By Jamie Oliver
Penguin, $55
Oh, Jamie. You are just unstoppable, aren’t you? This latest Oliver offering, which must be about his millionth book, is all about balanced eating – basically getting the right amounts of all the good stuff throughout the week. All the recipes are low-calorie and low-fat, have been developed in conjunction with nutritionists and follow UK national nutritional guidelines, which are pretty much the same as ours. So if you’re looking for something decadent to whip up, this isn’t the book for you. (Try his last one which was all about comfort food.) But if you need a little inspiration to make eating clean that little bit less boring, you might want to take a look.
2
3
4
5
THUG KITCHEN PARTY
By Thug Kitchen
Hachette, $39.99
Those vegan fuckers are back, just in time for party season. Thug
Kitchen Party is all about kicking
back and enjoying yourself without eating loads of crap. Whether you’re hosting your own shindig or going to someone else’s this book has loads of recipes for any occasion – from civilised brunches or picnics and pre-party nibbles to stuff you can eat with your hands, all-out dinner dishes, desserts and drinks. Lots of drinks. And it all comes with a delightfully liberal sprinkling of foul language. Yes, it’s vegan food, but a helpful section on “How to deal with haters” provides you with a handy guide to shutting those whingeing bastards up, pronto.
BEN’S MEAT BIBLE
By Ben O’Donoghue
Pavilion Books , $39.95
Now this is the kind of bible we could get all fervent about. This book is an ode to animal protein in all its delicious forms – beef and veal, lamb, poultry, pork, roo, rabbit, venison duck... And think cuisines from around the world, from Mexican and Mongolian to Korean, Thai and true blue Aussie. One hundred and thirty meaty recipes that’ll stir up that inner carnivore and get him roaring incoherently like a caveman at a dinosaur park . Feel free to wave an old woolly mammoth jawbone around as well. We do it all the time.
BEER BITES
By Christian DeBenedetti and Andrea Slonecker
Hardie Grant , $45
Fact: beer is good. Another fact: the only thing better than beer is beer with food. This book celebrates that and then some. It starts off with a quick rundown on the different styles and flavours of beer. Then it explains how the five tastes work with the differing styles. We’re drooling already and it’s only page 18. But it gets better. Page 20 shows you how to taste beer “properly”. (We spent a fair bit of time on this. You know, for research purposes.) Then the feast begins. Recipes are broken up into beer styles and the foods that complement them. And we’re not talking salads and smoothies here. It’s a snacker’s delight. You’ll never need to buy salt and vinegar chips again.
