Eat Fit

EAT FIT
FIT F
FOR BLOOOKDE
S
EAT CLEAN, GET LEAN...
BURN
MORE
FAT
COOK OUR COVER

BULK UP ON THE CHEAP
p20
MUSCLE
MENU
EAT YOUR
WAY TO ABS
MAN UP:
EAT CHILLI
EAT LIKE THE COMMANDO
MEALS FOR HIM

AND HER p49
BOOST STAMINA
NATURALLY p12
WE HELP YOU FIT

YOUR MACROS p42
ISSUE 13 / $8.50
COOK LIKE
A PRO
BE A PASTA
MASTER
2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
BUILD YOUR
LEGACY
ARNOLD:
BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.

Never before has Arnold Schwarzenegger attached his name to
a sports nutrition company. Arnold is working side by side with
MusclePharms world-renowned scientific team to create a
monumental line of new products that are revolutionary,
safeand above alleffective.
So if you plan to train like youre building a legacy,
just follow in Arnolds footsteps.
DISTRIBUTED BY:
30
84
20
61
41
REGULARS
8 Editors letter
FEATURES
22
42 Finding the right fit
Chow down with the EF big cheese
10 FYI
Up-to-date food news you can use
We scope out If It Fits Your Macros
28
49 Muscle pastas
Nutrtitious dinners for you... and her
14 Good or bad?
54 One plus one equals three
The secret lurking in your grated cheese
Pair the right foods for massive health benefits
16 WTF?
61 Eat your way to abs
18 Bulk up
67 Set and forget
The ultimate guide to a better middle
Omega-6 fatty acids and you
Your muscle menu
86
22 Eat smart
79 Best packaged foods
24 Get lean
Stock your kitchen with these mighty foods
Clean up your diet, plus smart swaps
We bust some health myths, EF-style
28 Perform
A surprising race-day booster
32
74
92 Cook like a pro
Wise advice from professional chefs
98 No excuses
We meet the Commando and live to tell
32 Recovery
115
36 Gear
106
38 Books for blokes

Read em and eat
40 Supps
The best multivitamin for you

6 | EAT FIT
103 Breakfast of champions
79
Our pick of the best protein bars
Stuff you want, stuff you need
Welcome to Thug Kitchen, FFS

You dont need to break the law to beef up
24
50
Do you like spicy foods? Read on...
34 Snack smart
86 The thugs life
90 Make your own drugs
30 Sex
A super soup the legends are loving
73 Food court
Navigate your way safely through lunch
Theres more to pasta than flabby white carbs
26 Health
Get cooking! Slooooow cooking, that is
New ways to start your day right
105
98
115 The goods
Products and services we totally dig
109 The EF workouts
Get bigger, lose fat and see results in just one rep
122 The EF glossary
What all those foodie terms really mean
ED
TT
S LE
ER
EAT FIT
ODYSSEUS PUBLISHING PTY LIMITED
STAYING STRONG
SUBSCRIBE TO EAT FIT
eat fit
FIT FOOD
FOR BLOKES
eat your
way to abs
t always amazes me how hard it can be

to eat clean when, in theory at least, it
should be easy. You know the feeling:
you prepare good, healthy, whole food.
You devour it, relishing its nutritious flavor.
You feel your body growing stronger and
healthier with each mouthful. And after its
finished, youre sated and happy, and you
think, Im going to eat like this all the time.
Then a few days later, youre scarfing hot chips and a burger,
thinking, This is bloody delicious. Why is it so? Why does your
body crave such crap when your mind knows its bad for you?
Id hazard a guess and say because youve strayed from the
narrow path of good living. You might have had a few beers,
missed a meal or two or under-slept. Maybe you let stress get the
better of you, or maybe all of the above are the case one often
leads to another. And so there you are the victim of hormones,
emotion, exhaustion and maybe a hangover. All of these
factors can lead you to crave the wrong foods. Salty, greasy,
evilly toothsome comfort foods.
To paraphrase several scholars, the price of freedom is eternal
vigilance. The same applies to eating fit. Keeping your body
in balance requires almost constant attention to what goes
in your gob. Have you had a decent breakfast (p103)? Enough
water (p29)? Enough protein, carbs and fats (p42)? To succeed,
you need to plan ahead (p79), expect the unexpected and be
prepared in case of sudden temptation.
This vigilance is a discipline not dissimilar to a regular exercise
routine. It requires sacrifice, planning and even a level of
discomfort. Do it, though, and youll be rewarded with not only
good health, but a level of self-satisfaction only a relatively small
percentage of the population know. You are the master of your
domain. Stay strong. Eat fit.
eat clean, get lean...
MUSCLE
MEnU
cook our cover

bulk up on the cheap
bUrn
MOrE
fat
p20
eat your
way to abs
Man up:
eat chilli
cook like
a pro
meals for him

and her p49
eat lIKe tHe cOMManDO
boost stamina
naturally p12
issue 13 / autumn $8.50
be a pasta
Master
we help you fit

your macros p42
EF13_Cover_2.indd 1
ph: 02 9439 1955

eatfitmagazine.com
Art Director Tania Simanowsky

Advertising Director David Lee
david@eatfitmagazine.com.au; 0410 485 700
Subscriptions (02) 9439 1955
Publishers
Todd Cole, Ian Brooks
www.eatfitmagazine.com
Published 4 times per year. Printed by Offset Alpine.
Australian distribution by Network Services. Tel: 1300 131 169.
Copyright 2015 Odysseus Publishing Pty Ltd and Weider
Publications, LLC. Australian Mens Fitness is published under
licence from Weider Publications, LLC. All rights reserved.
Reprinted with permission. No part of this publication may
be reproduced, translated or converted into machinereadable form or language without the written consent of the
publisher. Mens Fitness is a trademark of Weider Publications,
Eat Fit magazine is a trademark of Odysseus Publishing Pty
Ltd and may not be used or reproduced without permission
from Odysseus Publishing Pty Ltd. Articles express the
opinions of the authors and are not necessarily those of the
Publisher, Editor or Odysseus Publishing Pty Limited.
ISSN 1836-0114.
Weider Publications, LLC a subsidiary

of American Media, Inc.
EAT FIT IS DIGITAL
Search in iTunes
or go to Google Play
for Android
eat fit
FIT FOOD
FOR BLOKES
healthy burgers
for hungry blokes
p45
new rules to
get
lean
feed your body

what it needs
Yes, You Can

eat Carbs
NEEd To kNow
the right
time to eat
protein
fight
fatigue
with food
raCe daY
super foods
whY fit guYs
Can eat pizza
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
therefore you keep buying it, we sell more copies and we all live long happy
lives. So shoot me an email at todd@eatfitmagazine.com.au and tell
me what you think what you like, what you hate, even what you ate for
breakfast. We want to know. Its your mag, after all. Help make it even better.
20
top tips to
get shredded
SUPER FAST MUSCLE PLAN
EF12_Cover_v2.indd 1
fire up your bbq

skills p51
your new supp

guide p94
meat-eater vs.
vego p18
issue 12 $8.50
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The nutritional advice and exercise instructions in this magazine

are designed for people who are in good health and physically fit.
They are not intended to substitute for medical counselling.
The creators, producers, participants and distributors of Eat Fit
disclaim any liability for loss or injury in connection with the
exercises shown or instruction and advice expressed herein.
Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement
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8 | EAT FIT
Cover image: Beef and lamb.com.au
tasty
MUsCLE
MEaLs
PEFC/xx-xx-xx
Deputy Editor Alison Turner

al@eatfitmagazine.com.au
24/04/2015 1:37:41 PM
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Tel: (02) 9439 1955 / Fax: (02) 9439 1977
COMPRESSION TECHNOLOGY FOR ENDURANCE
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F.Y.I
Being a vegetarian might make you

an annoying dinner guest, but you
could get the last laugh a vego diet
has been associated with a lower
risk of colorectal cancer. The study
from Loma Linda University, US,
found that compared with
non-vegos, vegetarians had
a 22 per cent lower risk for
all colorectal cancers.
Nutritional news you can

use to finetune your
health and wellbeing
Eat green, stay lean
Acid trip
Adding more green, leafy

veg to your diet can help
keep your brain sharp. So
says research from Rush
University Medical Center,
US, which found that foods
like spinach and kale can
help slow cognitive decline.
Omega-3 fatty acids

may inhibit the growth
and spread of prostate
cancer cells, according
to researchers from
Washington State
University, US. While its not
certain whether this effect
can be created by taking
supplements, it may lead
the way to more effective
anti-cancer drugs.
An absorbing mix
Eating your eggs with raw vegetables
may help your body absorb more
carotenoids. Researchers at Purdue
University, US, conducted a study to
assess the effects of egg consumption on
carotenoid absorption from a raw mixedveg salad. Even better news? The more
eggs you eat with your veg, the greater
the carotenoid absorption.
200
Average number
of types of bacteria
found on a beerpong ball
A chemists
worst
mightmare?
Playing dirty
Beware the game of beer

pong, says the International
Journal of Food Safety,
Nutrition and Public Health.
Not because it could get
xxxxx
you pissed, but because
of the exposure to
germs from the ball
in your beer. Yep, the
study found that during
a game, the ball isnt just
held in dirty hands, it also
lands on floors. Worse, in
the outdoor barbie version
the ball may come into
contact not only with
uncooked meat, but with
the ground and perhaps
Soaking up the
even animal faecal particles
goodness, one
egg at a
in the soil or on lawn. Gross...
time...
10 | EAT FIT
Itll be apples
We all know the tired old adage, An
apple a day keeps the doctor away.
Turns out the apple has been living a lie all
this time. Researchers from the University
of Michigan School of Nursing in the US
analysed data from the US National Health
and Nutrition Examination Survey and
found that apple eaters were no less likely
than non-apple eaters to visit a doctor.
However, they were more likely to avoid
the chemist and prescription medications.
LEGENDAIRY
PROTEIN
FOR MUSCLE
BUILDING
LEGENDAIRY
PROTEIN
FOR MUSCLE
REPAIR
START AND END

YOUR DAY WITH DAIRY.
As part of a balanced diet with a variety of foods
legendairy.com.au/sport
F.Y.I.
A drink thats
hard to beet
Drinking beetroot juice has been
shown to significantly lower blood
pressure, according to a study from the
Queen Mary University of London, UK.
Patients with high blood pressure who
drank a 250ml glass of beetroot juice daily
experienced an average decrease in blood
pressure of about 8/4 mmHg, bringing their
blood pressure levels back to the normal
range. This is due to beetroot juice naturally
containing high levels of dietary nitrates.
These nitrates can also boost stamina and
endurance, helping you to work out harder
and for longer. Its also a great source of
vitamins, minerals and antioxidants.
The more, the

murkier
Eat more cheese

toasties get laid
A new US survey has
revealed that people who
love cheese toasties are
more likely to have sex.
The survey found that
73 per cent of grilledcheese lovers had sex
at least once a month,
compared to 63 per cent
of people who dont love
a good toasted cheese
sambo. Plus, 32 per cent of
cheesy-goodness fans were
getting busy at least six
times a month compared
with only 27 per cent of
lonely toastie haters. Pass
the Breville, please.
Post-race party!
Just smashed a half marathon?
Go smash a Big Mac into your face.
A study in the International Journal of
Sport Nutrition and Exercise Metabolism
has found that there was no
significant difference in
glycogen recovery
between when cyclists
ate fast food after a
workout and
when they
ate sports
supplements
like Gatorade
or a PowerBar.
12 | EAT FIT
Being a Nigel No-Friends

might be good for your
liver. A study in the journal
Addiction claims that the
more friends you drink
with, the more you drink.
Researchers found that the
more people there were
present at a drinking session,
the more drinks people
consumed per hour. This is
more so the case for men
than for women, so if youre
heading out for a night with
the boys, watch your intake.
Another day,
another study
Just when one study comes out
saying low-carb diets are the way to
go, another one comes along saying a lowfat approach is better. The new study, from
the US National Institutes of Health, found
that for adults with obesity, lowering
dietary fat may lead to greater body fat loss
than lowering dietary carbohydrates. Stay
tuned for next week, when another study
will come out saying that low-carb diets are
the best thing ever and anyone who says
otherwise is totes stupid and stuff.
Carbs:
terrible one
day, perfect
the next
Cooking
Instructions:
Open pack.
Cooked and sliced chicken and turkey that you can enjoy
cold or hot, straight out of the pack. New from Steggles.
#justateit
D
G O OA D ?
OR B
Ah, the convenience
WHO CUT
THE CHEESE?
Its convenient, but pre-shredded cheese

also contains a mystery ingredient...
of pre-grated cheese.
All bagged up and ready
to be be grabbed by the
handful and scattered
over pizza and pasta (or
shoved straight in your
gob). Nothing wrong with
a little convenience. Gee,
it's just cheese, right? A
good source of protein
and calcium that makes
everything better...
We hate to shatter your
cheesy illusions, but it's
more than just cheese
in those pre-grated bags.
To stop the grated bits
from clumping together
in one big, yellow blob,
anti-caking or anticlumping agents are
generally added, along
with preservatives to
stop mould from growing.
Many use anti-caking
agent 460, or "microcrystalline cellulose".
To the lay folk out there,
this is basically wood pulp.

Food manufacturers use
it not just as an anti-caking
agent, but to add bulk or
fibre and lower the fat
content of foods. Yup.
Someone's put some
powdered-up wood in
that bag of shredded
mozzarella. Not quite so
tasty-looking now, is it?
As well as stopping it
from clumping, 460 also
makes it harder for the
cheese to melt together
in a nice, gooey fashion,
which is the whole point
of adding cheese, really.
If you want some
grated cheese, here's a
revolutionary method:
get yourself a grater and
a block of good-quality
cheese and shred it
yourself. Keep that bag of
sawdust for soaking up oil
under your car, cleaning
up vomit on aisle 3 or as
kitty litter for Mrs Puss.
200
ISTOCK
A PRESERVATIVE ADDED TO
MANY PROCESSED CHEESES
THAT HAS BEEN LINKED
WITH INTOLERANCES
14 | EAT FIT
ek
e
w
a4
ut
ko
wor d fully
an
plan strated
illu cipes
re
or
f
d
g ne
desi timum
op lth
he a
OUT NOW. NO EXCUSES.
get the whole story at:
www.hachette.com.au
/HachetteAustralia
WTF
KING
OF THE SEAS
Salmon is one of the best
food sources of omega-3
fatty acids, with anywhere
from 500mg to more
than 1500mg per
85g serve.
THE OTHER OMEGA

We all know about the benefits of
omega-3 fatty acids. Everywhere you
turn there's an article in a magazine or an
ad on TV spruiking their many benefits.
But there is another fatty acid that you
need to know about, which has been
lurking darkly in the wings omega-6.
We need essential omega fatty acids
in our diets (theyre essential as our
bodies can't make them and so must
16 | EAT FIT
come from our diet). In moderation,

omega-6 fatty acids can be good for the
heart. But the problem with the modern
Western diet is that it contains far too
many omega-6 fatty acids (mostly from
highly processed vegetable oils) and
omega-6 has a pro-inflammatory effect,
while omega-3 is anti-inflammatory. For
optimum health, you need to get the
right balance between the two. Research
suggests the omega 6:3 ratio should

range from 1:1 to 5:1 (the average Western
diet is anywhere from 20 to 50:1).
So what can you do? You don't need
a fancy supplement. Just cut down on
vegetable oils and use more unprocessed
fats such as extra-virgin olive oil, coconut
oil and avocado; eat high-quality, omega-3
-rich seafood and grass-fed meat; and
eat more raw nuts and seeds. Easy as.
SHUTTERSTOCK
You've heard of omega-3 fatty acids, but what about omega-6?
ENDURANCE
A delicious sports rehydration formula coconut water with an isotonic

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BROAD SPECTRUM OF
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ULTRAMAG MAGNESIUM
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BASE FOR NATURAL
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I S O W H E Y S P O RT S . C O M . AU
UP
ALL IN
YOUR HEAD?
HOW IMAGINING AN EXERCISE

CAN TANGIBLY AFFECT YOUR BODY
Its all in your head. Muscle
mass, that is, not neuroticism.

Researchers at Ohio Uni, US,
have found that muscle strength
is largely based on brain activity,
not just hours logged at the gym.
In the study, volunteers had
their non-dominant arm placed
in a cast for four weeks. Half
were asked to perform mentalimagery exercises in which they
imagined themselves flexing
and resting their immobilised
wrist for five-second intervals;
the other half did not. In the end,
both groups had lost strength
in their restrained arm, but the
individuals who completed
mental-imagery exercises
were only 25 per cent weaker,
18 | EAT FIT
compared to a 45 per cent loss in

strength among those who didnt.
Typically, people think
muscle strength depends on
muscle size, but it has more to
do with muscle memory, the
researchers say. If you swing
a golf club for the first time,
youll likely miss the golf ball.
But if you do it a hundred times,
youll learn how to hit that ball,
Dr Brian Clark, the studys lead
author, says. The same thing
happens when we go through
periods where we dont do tasks
we kind of forget how to do it.
Mental imagery prevented
participants from losing as much
because our muscles act as
puppets to the nervous system.
NO, YOU CANT

JUST DREAM
UP A SIX-PACK,
BUT A LITTLE
EXTRA MENTAL
EFFORT COULD
BOOST YOUR
GYM RESULTS
SHUTTERSTOCK
K
BUL
BREAKING
RECORDS
P O P E Y E E AT YO U R H E A RT O U T
The worlds biggest biceps

belong to Moustafa Ismail
(above) from Egypt, whose guns
measure a staggering 78.4cm.
T H E T H I G H S H AV E I T
The biggest legs in bodybuilding

are shared between Tom The
Quadfather Platz, Branch
Quadrasaurus Warren
and Mustafa Mohammad,
who have all boasted thighs
of more than 81cm.
Your muscle menu

What to eat before and after you lift
ts an age-old
question whens
the best time to
eat before and after a
workout? Also, what
kinds of foods and in
what quantities? There
are a lot of variables
based on body type,
experience level, etc,
but its safe to give
some general rules of
thumb for anyone doing
regular lifting.
PRE-WORKOUT:
DIGESTIBILITY
Avoid foods high in fat
or fibre, says strength
and conditioning
specialist Holly Perkins.
Ideally, youll want
a carb-protein-fat
breakdown of about
40-40-20. Grabbing a
meal 90 to 120 minutes
prior to a workout is
a solid timetable for
most people, although
digestion rates vary from
person to person. A snack
of 200 to 250 calories in
the last hour before
a workout is also helpful

to satisfy cravings and
keep hunger at bay
during exercise.
DONT GO IN ON EMPTY
A lot of guys go into
workouts empty or on
salad, or theyre going
for a protein bar thats
just pure protein, but
you really have to have
some carbs in there for
the workouts, Perkins
says. To be at their best,
your muscles need
to already be in the
process of refuelling
and rebuilding. If you
go into a workout
hungry, your muscles
arent ready to work
theyre clamouring
for more nutrients.
POST-WORKOUT:
EAT CARBS FIRST
A misconception
about benefiting from
post-exercise eating
is the need to pound
the protein as soon as
possible. Its important,
FUEL YOUR
BODY
You dont need to hide
from carbs and pound
your body with protein.
The right muscle diet
includes a healthy
balance of all
the macros.
but the body actually

has some time to settle
down after the workout
before needing the
repairing qualities of a
fast-digesting protein
like a whey protein
shake. I recommend
people grab some form
of a fast carbohydrate
to spike their insulin
right after working out,
Perkins says. It could be
fruit, half a sports drink
or anything like that.
Post-workout, your
muscles are spent and
need to be kicked into
the recovery process
quickly carbs are your
top priority here, but
protein is right behind.
W E I G H T I N G GA M E
The heaviest competitive

male bodybuilder is Italian
Daniele Seccarecci, whose
competition weight was 135kg
in August 2010.
SLIM PICKINGS
The lightest competitive male

bodybuilder is Thomas Campion
from the UK, who weighed a
mere 55.5kg in August 2009.
Playing with your

protein wont help
build muscle, but it
sure looks pretty
DEAD SET
UK strongman Eddie Hall broke

the world deadlift record
at the recent Arnold Classic
in Melbourne. The big fella
hoisted 462.2kg.
EAT FIT | 19
K
BUL
UP
ROUND HERE
GET BULKED ON A BUDGET WITH OUR TASTY COVER MEAL

Sweet as
Corn isnt just

bursting with flavour
its chockas full of
antioxidants. Just
check your teeth
after eating...
Iron man
Pairing your steak

with cooked
tomatoes can
increase the amount
of iron you absorb
from the meat.
Up and away
Sweet potato has

twice the fibre and
calcium of and over
1300 times more
vitamin A than
white potato.
You dont need to spend a

fortune on meat to get a
decent protein fix. Round
steak is one of the cheaper
cuts, but it packs an
impressive 31.5g protein per
100g serve. Ask your butcher
to chop 800g beef round
steak into 1-2cm cubes and
try this Texas Round Steak.
20 | EAT FIT
FOR THE MARINADE

Lime, zested and
juiced
2 tbsp extra-virgin
olive oil
2 tsp smoked
paprika
1 tbsp brown sugar
tsp sea salt
tsp ground pepper
FOR THE SALAD

2 corn on the cob
2 jalapeo peppers,
seeds and stem
removed, sliced
200g tomatoes
2 tbsp extra-virgin
olive oil
350g sweet potato,
sliced into rounds
50g feta cheese
> Combine marinade

ingredients in a dish.
Add meat to marinade
and rub all over, cover
in cling film, marinate
for at least 30 mins.
> Preheat oven to 180C.
> Preheat a char grill on
high. Brush corn and
jalapeos in 1 tbsp oil
and cook, turning
frequently, for 15-20

minutes or until
tender, remove and
cover in foil, set aside.
> Remove meat from
marinade. Cook steak
pieces 2 minutes
on each side.
Remove, cover in
foil and set aside.
> Brush the other
veg in remaining oil,

sprinkle with salt and
pepper. Place on a
baking paper-lined
tray, roast in oven for
12 minutes.
> On a platter, place
sweet potato, corn
kernels and remaining
veg, top with slices
of steak and feta.
MA
S
T
EA
RT
RICE NOODLES
Okay, theyre not going to

win any awards for nutrition,
but rice noodles are lower
in calories and fat than
regular pasta. Theyre also
gluten-free, which is handy
for coeliacs or those on
the current anti-gluten
bandwagon. Giddy-up!
UDON NOODLES
Low in calories, udon

noodles are a good source
of complex carbs and contain
more protein than normal
wheat pasta. Udon noodles
are also highly digestible
meaning your body gets
its energy quicker.
PASTA MASTER
WHOLEMEAL PASTA
Meet white pastas more

honourable brother.
Wholemeal pasta is a great
source of fibre, and it contains
more vitamins and minerals
than its over-processed sibling.
Have trouble with the texture?
Mix brown and white and up
the brown a little each time.
BUCKWHEAT PASTA
The gold standard buckwheat

pasta is rich in flavonoids
that help boost your bodys
antioxidant absorption and
lower cholesterol levels. Super
source of fibre, too, so theyre
very good for those bowels
of yours. Isnt that nice?
SOBA NOODLES
KONJAC NOODLES
KAMUT PASTA
ZUCCHINI NOODLES
Soba noodles are also made

from buckwheat and are rich in
phytonutrients, including lignans,
which researchers have found
can help protect against heart
disease. Buckwheat can also
help control blood sugar levels
and lower the risk of diabetes.
Made from the Japanese

root vegkonjac, these are
super-duper low in calories
but an excellent source of
fibre, so they fill you up quick.
This is probably a good thing,
as the texture of this pasta
wont make you want to linger.
Its time you stopped avoiding this awesome

source of energy dig into these!
If you think of pasta you
probably also think bad carb.
While it's true most pastas you
see on shelves and in restaurants
are the white, flabby wheat
flour variety, there are plenty of
other pasta varieties out there
that are great sources of healthy
carbohydrates and fibre. It's also
worth remembering that it's not so
much the pasta itself that's usually
22 | EAT FIT
the problem when it comes to this

Italian favourite it's the creamy,
cheesy sauces that you slather
it with that's the real problem.
A healthy, veg-filled sauce with
low GI, high-fibre pasta makes for
a great healthy meal.
Stock your cupboard with these
healthy pasta varieties and you'll
never have to quake in fear at the
sight of a noodle again.
Made from an ancient

Egyptian grain, kamut pasta
is a great source of dietary
fibre and is higher in protein
(almost 10g per cooked cup),
selenium, zinc and magnesium
than regular pasta. Can also
help lower cholesterol and
blood sugar levels.
Okay, so its not a pasta, but

slicing your veg into noodles
is a good way to satisfy pasta
cravings if youre trying to go
super low carb. Its also a great
way to boost the vitamin and
mineral content of your dinner,
or to trick your kid into eating
his vegetables. Sucker.
EAN
L
T
GE
EAT CLEAN,
GET LEAN
SHAKE STUBBORN
FAT BY EATING LEAN,
GREEN AND CLEAN
Clean eating is gaining

steam as a nutritional trend
because of its weight-loss
potential. Although clean
eating puts no restrictions
on how much you eat,
anecdotal evidence sees
clean eaters taking in fewer
calories. Ive had male
clients struggle to hit the
2000-calorie mark when
theyve cut out all refined
foods, says nutrition
consultant Nate Miyaki.
CLEAN UP YOUR ACT
Eating clean means eating
natural foods that dont have
added sugars, chemicals or
unhealthy fats. Processed
foods, on the other hand,
are stripped of valuable
nutrients as theyre
manufactured. Grains, for
example, go through an
intensive procedure to
make them into bread or
pasta the milling removes
layers that contain the
majority of their beneficial
fibre, antioxidants, minerals
and vitamins. Similarly, the
heat involved in canning
foods can destroy vitamins,
and chemicals are often
added to low-fat products
to compensate for loss of
flavour and texture.
Fake foods like this are
just empty calories with no
functional nutrients, Miyaki
says. They have no effect
on satiety or hormones that
regulate appetite and energy
intake. They leave you feeling
deprived and miserable.
GET BIG, NOT FAT
The body has no idea how
to metabolise some of the
ingredients in processed
foods, says dietitian
24 | EAT FIT
Jonathan Wright. For

example, many of them
act like oestrogens and
reduce the production
of testosterone.
When you cut out the
fake foods filled with sugar,
sodium, trans fats, chemical
preservatives, artificial
sweeteners and colouring
agents, and replace them
with whole foods, youll
start to notice it in the gym
and in the mirror.
Of course, not everything
you eat has to be 100 per
cent clean. If you regularly
use protein powder, for
instance, switching
over to an unsweetened
plant-based version with
fewer ingredients can
give you more energy
with fewer calories.
ARE YOU
NUTS?
Nuts positive effect on energy
balance, metabolism and
satiety mean this high-fat
snack can actually keep your
weight in check. The key is
portion size.
P I S TAC H I O S
Serving size: 49 nuts

160 calories, 6g protein, 8g
carbs, 13g fat, 3g fibre
47
ALMONDS

carbs, 14g fat, 3.5g fibre
Greek is good
GRAMS OF FAT YOULL SAVE

IF YOU USE 1 CUP GREEK
YOGHURT INSTEAD OF 1 CUP
SOUR CREAM
Greek yoghurt adds texture and flavour, plus it can boost

protein and cut calories and fat from your favourite foods
BRAZIL NUTS
SHUTTERSTOCK / CLAIRE BENOIST

CASHEWS

Go Greek
One 170g tub of
plain Chobani
Greek yoghurt
contains 16.7g
protein and only
3.4g fat
A CREAMY KICK
DIPS AND DRESSINGS
SMOOTHIES
Thicken up soups
this works wonders for
tomato or butternut
pumpkin soup by
whisking in a quartercup of non-fat Greek
yoghurt, or blend
it into chilled cucumber
soup or gazpacho for
a creamy kick.
Top off tacos or
burritos with Greek
yoghurt instead of
sour cream to save
on calories and fat.
You can also use
Greek yoghurt in
marinades it helps
make meat tender. It
also tempers heat if
youre using lots of
spices or hot sauce like
Sriracha or Tabasco.
Substitute Greek
yoghurt for mayo or
cream when making
dips and dressings.
Try this quick and
simple, crowd-pleasing
dip: add four parts
low-fat Greek yoghurt
to one part BBQ sauce,
and add a dash of
Worcestershire sauce.
Or mix 1 cup Greek
yoghurt with
1 cup chopped rocket,
cup diced tomato,
cup chopped bacon and
2 tbsp crumbled blue
cheese for a delicious
dip, sandwich spread or
sauce for grilled meats.
Greek yoghurt also
works well as a sauce
for sweet desserts.
Add protein, probiotics

and thickness to
your smoothies with
just one cup of Greek
yoghurt. Try this
recipe for our clean,
green, immunitybooster smoothie:
combine cup
coconut water, 1 cup
frozen strawberries,
2 peeled oranges, 1
cup low-fat Greek
yoghurt, a tablespoon
of bee pollen (available
from health food and
organic food stores),
1 tsp probiotics (try
Amazonias raw preprobiotics) and a cup
of ice in a blender.
Blend until smooth
and serve immediately.
EAT FIT | 25
HEA
LT H
ONCE
UPON
A TIME...
Busting some health
myths weve come to
believe over the years
If youve gone to a party and

been forced to play the game Two
Truths and a Lie, you know the gist:
someone youve just met reveals
three personal facts, with a catch:
one is bogus. Were putting a spin
on this classic icebreaker to find
out how well you can tell health
fact from fiction. Check out each
trio of truths below and see if
you can spot the lie.
Food court
TRUE OR
FALSE: YOUR
BODY KNOWS
WHEN YOU ATE
THAT MEATLOVERS SLICE
Thanks, Mum
A. Rubbing your
eyes is bad for you.
B. Chicken soup can
help fend off the flu.
C. Cold weather will
make you sick.
THE TRUTHS: (B) An egg

THE LIE: (C) Colds
arent caused by
THE TRUTHS: (A) Mum was
the weather, Carroll
right keep your fingers
says. Rhinoviruses,
out of there. Prolonged
not degrees Celsius,
pressure on your
are behind colds.
peepers may ultimately
And for sceptics who
affect your eyesight.
think plunging temps
(B) Soup hasnt been
compromise immunity,
clinically proven to fight
the opposite may be
the flu, but it has been
true. Researchers
shown to boost hydration
found that the immune
and help clear mucus,
system was stimulated
says Aaron Carroll,
when people were
co-author of Dont Cross
exposed to the cold,
Your Eyes... Theyll Get
says Carroll.
Stuck That Way!
26
Number of heart attacks,

on average, suffered in
Australia every day
source: Heart Foundation
26 | EAT FIT
A. Devouring a
pizza late at night
is worse than
eating one
during the day.
B. Eggs wont raise
your cholesterol.
C. Beer is just as
heart healthy as
red wine.
Home remedies
A. Hydrogen peroxide
is a good antiseptic.
B. Aloe vera
heals burns.
C. You dont have to
drink eight glasses
of water a day.
Heart smarts
A. Younger guys can
suffer heart attacks.
B. Brushing your teeth
regularly reduces the
risk of heart attack.
C. You should work out
after a heart attack.
THE TRUTHS : (B) Aloe
THE TRUTHS: (A) What
vera heals burns

nearly nine times
faster, on average.
used to be an old
mans disease is
now affecting younger
guys. Youre at risk
if you have high
cholesterol or a family
history of heart disease.
(C) While its certainly

important to stay
hydrated, there isnt
any scientific evidence
to warrant downing
that much H0.
THE LIE: (A) A 2009
study found that
hydrogen peroxide
actually prolonged
the healing process
by inhibiting
fibroblasts, types
of cells essential for
tissue formation.
(C) Studies say

survivors who remain
active live longer than
those who dont.
(B) The US
Heart Association
says poor oral health
hasnt been proven to
cause heart disease.
Treating gum disease
hasnt been shown to
reduce risk, either.
THE LIE:
Dietary dos and donts

A. Avoid spicy foods
if you get ulcers.
B. An apple a day
keeps the doctor away.
C. The hair of the dog
is a hangover cure.
THE TRUTHS: (B) A study
in the British Journal of

Medicine found that if
people over 50 in the
UK ate just one apple
per day, they could
prevent or delay
8500 heart attacks
and strokes a year.
(C) Technically, yes.
Small doses of
alcohol can help ease
withdrawals. But we
wouldnt recommend
it, as youre really just
prolonging your agony.
THE LIE: (A) Hot peppers
contain capsaicin
which may help to heal
ulcers by stimulating
bloodflow to the area.
contains 212mg of
cholesterol (the
daily recommended
limit is 300mg),
but eggs are also
packed with protein
and other nutrients;
plus, they havent
been shown to raise
bad cholesterol by
much in otherwise
healthy guys.
(C) Go ahead and
pick your poison.
Moderate alcohol
consumption can
reduce heartdisease risk by 25
per cent, whether
its two 150ml
glasses of wine or
two 350ml beers.
THE LIE: (A) Theres
little to no evidence
that eating late at
night causes weight
gain, says dietitian
Jim White. Its what
you eat, not when
you eat it.
FO
PER
RM
SEASONED ATHLETES
ONE SIMPLE INGREDIENT COULD UP YOUR RACE TIME
Salt makes everything taste

better (except maybe ice cream),
but most health-conscious
people avoid it because of its
associated health risks.
However, if youre into
triathlons, you might want to
reconsider passing on the salt
shaker. Spanish researchers from
the Camilo Jos Cela University
have found that triathletes
who added salt to their usual
hydration methods during a Half
Ironman took around 26 minutes
less to complete the mediumdistance course than those
who only used sports drinks.
Hard races like triathlons can
see a bloke lose lots of sweat.
And this can compromise
the regulation of water and
electrolytes, says study author

Juan del Coso Garrigs.
In the study, the researchers
found that triathletes taking 12
salt capsules during the race, on
top of their usual rehydration
drinks, replaced around 70 per
cent of sodium lost through
sweat. Their times were better
than another similar group
of athletes who were given a
placebo capsule. The salted
athletes running and cycling
speeds improved most of all.
The improved performance
was due to the fact that the
capsules not only made the
triathletes drink more fluids (as
salt makes you thirsty), it also
improved the balance of water
and electrolytes in their blood.
SALT: NOT
JUST GOOD ON
HOT CHIPS IT
CAN ALSO
BOOST YOUR
RACE TIME
SWEAT
SESSION
ISTOCK
Sweat contains between

2.25-3.4 grams of salt per
litre. In a long, hot race
you can sweat up to
1 litre per hour.
28 | EAT FIT
SNACK
SCIENCE
Keep these four researchbacked snacks handy to
muscle through your workouts
and make the best of your
sweat session:
Thirsty work
Being dehydrated during exericse doesnt just make you

thirsty it puts extra strain on your heart
3-5
BEATS PER MINUTE YOUR

HEART RATE INCREASES FOR
EVERY ONE PER CENT OF
BODY WEIGHT LOST DUE
TO DEHYDRATION
ALMONDS
A Journal of the International

Society of Sports Nutrition study
found that 10 weeks of almond
consumption increased cycling
distance compared with cookies.
ou know
how it feels
to exercise
in 30-degree heat
if you skimped on
water beforehand.
Now, new research
has quantified
dehydrations
actual physical
effect on
performance
and led to a new
way to think about
watering up
pre-workout.
HEART MATTERS
According to the
Journal of Strength
and Conditioning
Research, for every
one per cent body
mass you lose

through sweat,
your heart rate
ticks up three beats
a minute which
means it has to
work harder. Not
good. On the flip
side, staying
hydrated helps
hold in more water,
so your heart has
to work less to
pump the blood
to muscles, says
study author
William Adams, an
exercise scientist,
so keeping your
heart rate low
allows you to
exercise with a
higher intensity.
DRINK UP!
The key is to
hydrate before
your workout, not
just during, Adams
says. By preparing
COFFEE
A study in Circulation found that the

caffeine in a cup of coffee improves
blood circulation essential to
properly get muscle fibres firing.
Caption here rovidedi

bea verum nossi
sum quis
for training or
competition
by hydrating
beforehand, youll
have less hydrating
to do during the
event compared
to those who are
dehydrated. Try
hydrating around
two or three hours
before a big event
or workout, to give
the body time to
absorb it all and for
your urine output to
return to normal.
As for how much
to drink, use your
next workout to
figure it out: weigh
yourself before and
after exercise, and
note how much
sweat weight
you lost then,
before your next
workout, be sure
to take in that
weight in liquid.
WATER WORKS
Water is your
number one choice
when it comes to
staying hydrated,
of course, but
for extra variety,
try coconut water,
which is low in
calries and high
in potassium.
B LU E B E R R I E S
This fruit was shown in a Journal

of the International Society of
Sports Nutrition to aid in muscle
damage repair.
B A NA NA S
Nanas are a better antioxidant than

a carb drink and serve as a great
fuel source, according to a 2012
study in PLOS ONE.
EAT FIT | 29
Low carb electrolyte formula. High magnesium.

Replenish your body with a refreshingly low carb electrolyte formula containing
sodium and potassium to assist rehydration and Meta Mag Magnesium to
relieve muscular cramping, aches and pain.
Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.
endura.com.au
Available in Lemon Lime, Coconut,

Tropical Punch and Grapeberry flavours.
END4868 - 02/15 CHC53346 - 06/14
REFRESHINGLY
LOW CARB REHYDRATION
SEX
SOME LIKE
IT HOT
Science links spicy food
and manhood
Yes, that one time
IT'S BACKED
BY SCIENCE:
PEOPLE WHO
LIKE SPICY
FOOD ARE MORE
ADVENTUROUS
you sucked back three

Habanero peppers to
prove your manhood
may actually prove
your manhood if you
enjoyed it, at least.
A study published in
the journal Physiology
& Behavior found a
correlation between
men who like spicy
food and the amount
of testosterone they
carry. Researchers
brought 114 males
between 18 and 44
into a lab, measured
their testosterone
levels, and then fed
them a meal. The men
were asked to indicate
their tastes in spicy
food and were then
asked to season a
sample of mashed
potatoes with pepper
sauce. The amount
each man poured onto
his mash correlated
with the amount
of endogenous
testosterone in
his system.
A BURNING ISSUE
How much capsaicin
the chilli pepper
compound that
makes them spicy
a man likes has
been linked to
social dominance,
aggression and
daring behaviours,
the study authors
write. Conversely,
low testosterone
levels have been
associated with
lethargy or depressive
mood. The study,
from the University
of Grenoble in France,
also found that
regular consumption
31 | EAT FIT
of chilli peppers
may raise levels
of testosterone.
Of course, the guys
using loads of hot
sauce could have just
been showing off, or
competing with the
bloke next to them.
In fact, another study
suggests this is so:
Penn State University,
US, researchers found
that while women eat
chilli to enjoy the heat,
men are seeking a
social reward due
to the the macho
associations that go
with being able to
withstand the burn.
ANOTHER GAME PLAN

Not a fan of hot food?
never mind we're not
going to kick sand in
your face for that. And
you don't even need
to eat anything to give
your testosterone
a boost just watch
some football.
Researchers from
Georgia State
University in the US
who studied fans
during the 2014 World
Cup found that men
who watched their
team play experienced
a 28 per cent increase
in testosterone levels.
Aussie, Aussie, Aussie!
THE WORLD'S HOTTEST

PEPPER IS THE CAROLINA
REAPER, WHICH IS MORE
THAN 100 TIMES HOTTER
THAN A JALAPEO
VE
ECO
RY
CHOCOLATE
SURPRISE
THIS SIMPLE DRINK
COULD BE YOUR BEST
RECOVERY BET
For a post-workout chug,
your best bet could be good
old-fashioned chocolate
milk. So say a number of
studies, including one in
the International Journal of
Sport Nutrition and Exercise
Metabolism, which found that
endurance-trained cyclists
who drank low-fat chocolate
milk after an intense period
of cycling were able to work
out longer and with more
power during a second
period compared to athletes
who drank a regular carbreplacement drink.
After your workout, your

body is at its most receptive
to using amino acids to
repair muscle tissue, and
also using carbohydrates
to restore muscle glycogen.
Chocolate milk contains the
ideal ratio of carbs to protein
to enhance your recovery.
Plus, it also contains the
essential nutrients calcium,
phosphorus, potassium and
B vitamins for energy, bone
strength and reduced risk of
injury. Chockie milk is also
a hell of a lot cheaper than
your average sports drink.
CHUGA-LUG
A 200ml glass of your
average chockie milk
contains 172 calories,
8g protein, 7.4g fat,
19g carbs and
220mg calcium.
32 | EAT FIT
SHAKE
IT UP
HANDS UP
WHO WANTS
SOUP FOR
DINNER?
PEANUT BUTTER
Just 2 tablespoons pack 8 grams

of protein. Plus, peanut butter adds
great thickness and texture.
G R E E K YO G H U RT
At 17 grams of protein per one small

container (170g), Greek yoghurt is
a protein-packed powerhouse.
SKIM MILK
One cup of skim milk yields 8.4 grams

of protein and you get the added
benefit of calcium.
HEMP SEEDS
This plant-based protein is loaded

with amino acids and protein
5 grams in just 2 tablespoons.
Q U I N OA
One cooked cup adds 8 grams

of protein a game changer for
reimagining the protein shake.
Soup for you
A soupy paleo concoction is gaining fans in the

big leagues heres how to get your own fix
The paleo pandemic
isnt going anywhere
just yet. The latest
development
from this dietary
juggernaut? Bone
broth aka cuppa
soup on steroids.
valuable nutrients
which help with
joint and muscle
recovery, as well
as boosting energy
levels and reducing
inflammation.
Uh, what?
Youll need a couple

of chicken carcasses,
or a big meaty beef
bone, plus any joint
bones you can get
from your butcher.
Roast your body
parts at 180C
for around 30
minutes, then
transfer them to
a big-arse slow
cooker, crockpot
or soup pot. Fill
with filtered
water and add
2 tablespoons
of apple cider
vinegar, plus some
veg (we recommend
onions, carrots and
celery). Cook on a
slow setting for 12-20
Bone broth is
basically just your
average stock, made
by simmering
meat, poultry or
fish bones and joint
material with some
vegies in water for
several hours to
days. This particular
broth also contains
apple cider vinegar,
and professional
atheletes have
started to swear by
it, including Aussie
rugby league stars
and US basketball
pros. Fans of the
magic soup say the
soup preparation
method draws out
The recipe
hours for chook and

from 24 up to 48
hours for beef.
Once its done, let it
cool slightly, then
strain to remove all
the bones, bits and
vegetable matter,
which you should
throw away. You can
store your superbroth in the fridge
for up to five days,
or freeze for later use.
Got a bone to
pick? Make
broth out of it!
EAT FIT | 33
CK
SNA RT
SMA
BAR
EXAM
Nutrition bars have their

time and place we
explain when and where
Like ready-to-drink shakes,

energy and protein bars can
provide nutrition on the go,
although in a more filling,
chocolate bar-like form. The
trouble is that some of them
actually are just chocolate bars
dressed up in fancy gym gear,
or featuring in gimmicky ads
with Alf from Home & Away.
But there are bars available
that are suited for post-workout
consumption, a snack in place
of a meal or a pick-me-up when
your energy is low and youre on
the run. We surveyed whats out
there and identified which bars
you should buy.
Eat this tasty, fruity bar (kind

of like a Cherry Ripe, without
the chocolate) before a race
as part of a carb-loading
strategy and to ensure
sufficient levels of muscle
and liver glycogen; during
to stablise blood sugar; or
after to replace nutrients.
Contains 10g protein,
20.6g carbs and 8.1g fat
34 | EAT FIT
The wrapper might look

healthy, but the nutritional
label cannot lie. Check the
fat, sugar and carb levels
before you buy.
2 AUSSIE BODIES
HPLC BAR
E AT IT: after a workout
3 QUEST BARS
E AT I T: when youre craving
something sweet
4 BODY SCIENCE
PROTEIN BAR
E AT I T: as a snack
5 BLUE DINOSAUR
PALEO BARS
E AT IT: if youre into paleo
This bar contains a mega

45g protein in a single 100g
serve, and only a teeny 4.1g
carbs. Xince HPLC stands for
High Protein Low Carb, wed
be worried if it didnt. Carry
one in your gym bag for when
youve got to rush back to
work after the gym and dont
have time to faff about with
chicken breasts. Also glutenfree, if youre into that.
The problem with most

protein bars is they all taste
pretty much the same. Not
Quest. They have more
flavours than you can poke
a dumbbell at (our favourite
is Chocolate Chip Cookie
Dough) and all of them
contain 20g protein. Theyre
also all low in carbs and fat.
Perfect for when you want
to cheat clean.
These bars have been

formulated to stimulate
muscle anabolism, plus the
low carb and fat content
helps to limit the conversion
of nutrients to stored
fat and so increase lean
muscle gains. A great way
to keep your protein intake
up throughout the day. No
added nasties, no gluten
and no added sugar.
Now available in five

different flavours, these
bars are made from only
five real-food ingredients.
Packed with good fats and
lots of energy, Paleo Bars
are also high in antioxidants
and a rich source of
magnesium, which is
essential for boosting
testosterone levels and
muscle development.
SAM KAPLAN/ FOOD STYLING BY BRIAN PRESTON-CAMPBELL
1 ISOWHEY SPORTS
ENERGY BAR
E AT I T: before, during
or after a workout
CHECK
YOUR LABELS
Formulated
s
e
t
e
l
h
t
a
for
Bulgarian Tribulus
Complex
Herbs of Gold Bulgarian Tribulus Complex is a high strength Tribulus formula
standardised to contain over 300mg of protodioscin, which is a key component of Tribulus.
Traditionally used in European folk medicine for increasing muscle strength,
Bulgarian Tribulus Complex balances and supports normal physiology and function in men.
Available exclusively in health food stores Australia wide.

herbsofgold
1800 852 222 | herbsofgold.com.au |
Always read the label. Use only as directed.
CHC-43229 09/13
R
GEA
UP
GIZMOS
& GADGETS
THE LATEST & GREATEST
APPLIANCES FOR
YOUR KITCHEN
Breville
KITCHEN WIZZ
A 1000 watt electric
motor lets you chop
even the densest
foods. It has a 2 litre
capacity and a safety
lock, to stop the kids
from using it to play
Lets Put Barbie in the
Blender. Dishwasher
safe parts, too, so no
annoying washing up
afterwards. If youre
lucky enough to have
a dishwasher...
DeLonghi
MULTIFRY CLASSIC
A low oil fryer
and multicooker
equipped with
double independent
heating elements
and an automatic
mixing process.
Has a maximum
food capacity of 1.5
kg of fresh peeled
potatoes. Chippies,
anyone?
Tefal
10 CUP RICE
COOKER
This rice cookers
warming and cooking
programs let you
prepare porridges,
soups and steamed veg.
It has a 10 cup capacity,
so youll have enough
for leftovers. Bonus.
George Foreman
MANUAL FOOD
STEAMER
George Foreman is
branching out from
grills. This steamer
will let you retain all
the colours, textures
and flavours of your
vegies for supernutritious meals.
Tefal
INFINY COLD
PRESS JUICER
It has a 300 watt electric
motor, so you can whip
up healthy fruit and
veg drinks whenever
the mood strikes you.
Also kind of looks like
a spaceship, which is
pretty cool.
All these products are available at The Good Guys (thegoodguys.com.au)
REA
D IT
BOOKS
FOR BLOKES
READ IT. COOK IT. EAT IT
FOOD UNWRAPPED
By Daniel Tapper
Bantam Press , $39.99
While your cruising the supermarket, chucking things into your

trolley as you go, do you spare much of a thought for where that
food came from, or how it was made? This book will really get you
thinking it answers important questions, like what really goes
into your beer? Yep, its certainly got our attention now. It also looks
at processed foods and addresses that age-old quandary thats
been bugging you since you were a kid: is swallowing your chewing
gum bad for you? A must read for anyone who really cares about
where their food comes from, or if youve just swallowed your gum.
SLOW COOK ITALIAN

By Gennaro Contaldo
New Holland, $35
This guy taught Jamie Oliver

everything he knows about
Italian food. Hes kind of like
the Godfather of Italian food.
Hes run restaurants, done foodie
TV shows with fellow Italian
food legend Antonio Carluccio
and written a bunch of
cookbooks. This is his latest,
just in time for winter its all
about slow cooking. Not the
bung everything in a slow cooker,
set and forget kind. No, its
more about preparing simple
ingredients from scratch to
create fragrant, delectable
dinners, desserts, breads and
sides. Definitely a book for the
more serious chefs among you.
So if you still havent mastered the
boiling water stage, you probably
wont get much use out of it.
38 | EAT FIT
HOW TO COOK LIKE A MAN
FITNESS GOURMET
AFTER TOAST
By Christian Coates
Murdoch Books, $49.99
By Kate Gibbs
Allen & Unwin , $29.99
Real men know their way around

a kitchen. Or should start
learning to, pronto. Author Daniel
Duane found out the hard way.
When he became a father, he
found himself trapped at home
with not a single clue how to help
out. In order to avoid nappy duty,
he volunteered to take on the
cooking. But after a while his
standard fare of stir fries and
pasta began to get bloody boring,
so he started making his way
through every cookbook he
could get his hands on. Eight
years later and Duane is a total
kitchen pro, even butchering
whole beasts at home. Not a
cookbook but an inspiring foodie
memoir that will have you tying
on an apron and shooing the
wife out of the kitchen.
Not another bloody diet book,

you groan. We thought so too,
at first, but this one is worth a
second look. Rather than your
one-size-fits-all approach, this
dude has come up with a system
that can be adapted for people
with a wide variety of goals
from losing weight to building
muscle; from keeping healthy
to toughening up. It all works
around Burn, Balance and Build:
three variations on eating that
you can tailor for every day of the
week, depending on your goals
and activity levels. The best thing
about this method is that, once
youve reached one goal, you can
continue to tweak your foods to
help you reach that next goal. The
recipes are easy and tasty, and the
meal plans are straightforward.
This one is much more suited to

those of you who still struggle
with the basics of cooking. Like,
what the hell is a colander when
its at home? Or, oh my god where
do you keep the fire extinguisher?
This is the tome for you if you
want to start brushing up your
kitchen skills. Oh, and youve
managed to make toast without
burning it. Food columnist Gibbs is
the grand-daughter of cook book
queen Margaret Fulton,
and she dispenses her knowledge
in a no-nonsense style thatll soon
see you roasting your own chook,
making salads with more than
two ingredients and maybe even
hosting your own dinner party.
(Dont worry if it all goes
completely pear-shaped
you can always serve toast.)
By Daniel Duane
Bloomsbury USA , $19.99
FEATURES
Ready to Eat
Fresh quality ingredients
BENEFITS
No heating required
Fork included
Just open and enjoy
a delicious healthy snack
Source of Protein
Low in Saturated Fat
All natural ingredients
SUP
PS
VITA MIX
UNLESS YOU EAT PERFECTLY

EVERY DAY, YOU MAY BENEFIT
FROM A MULTIVITAMIN
Most nutritionists will tell you that you dont need
to take a vitamin supplement. That is, not if youre following
a balanced diet consistently. Now does that sound like
you? Doesnt sound like us, either, despite our best efforts.
Multivitamins not only provide insurance that youre
covering your nutritional bases, but they can also be
specially formulated for individual needs, such as if
youre an active man, an older man or just a man in
general. We sampled whats out there to help you
decide which formulation best suits your lifestyle.
MEGA MEN SPORT
OPTI-MEN
BEST FOR: THE WEEKEND
BEST FOR: MA XIMISING
WARRIOR
WORKOUTS
Touch football and hoops in

your driveway can result in
unexpected injuries even
if youre just playing your
kids. This GNC product
contains collagen and
hyaluronic acid, which
support strong joints, and
twice as much vitamin D3 as
competing brands, which
promotes colon health and
a robust immune system.
On top of 25 vitamins and

minerals, Optimum Nutritions
multi blend contains eight
amino acids the building
blocks of protein and muscle
mass. These include arginine,
glutamine, and BCAAs. A
serving consists of three pills,
which youre supposed to
take separately, so take one
at breakfast, one at dinner,
and one post-workout.
NUTRA-LIFE MENS
MULTI COMPLETE
BLACKMORES MENS
PERFORMANCE MULTI
BEST FOR: LOSING
BEST FOR: EXERCISING,
THE STRESS
OPTIMISING YOUR DAY
Perpetually overworked
and under-appreciated?
This one-a-day formula is
the answer. Its chocka with
Korean ginseng, Siberian
ginseng and Damiana to
support health and vitality;
plus zinc, selenium, saw
palmetto and pumpkin seed
to aid with healthy prostate
and sexual function.
Contains zinc, B-group

vitamins, ginkgo and milk
thistle to sustain energy
production, aid in muscle
repair and relieve stress.
It also has ingredients used
in Chinese and Ayurvedic
medicine to increase sexual
performance. (Not that
you need any help in that
department, right?)
HERBS OF GOLD
MENS MULTI
ACTIVE
STRENGTH MINIs
BEST FOR: WHEN YOURE
BEST FOR: IF YOU HATE
FEELING RUN DOWN
SWALLOWING BIG PILLS
A one-a-day nutrition
and herbal mulitvitamin
that contains tribulus
traditionally used in
Ayurvedic medicine as a
tonic and aphrodisiac. Also
contains sitosterols to help
maintain prostate health
and water and fat soluble
antioxidants that helps
protect the body from
free radical damage.
Natures Way brings you a

small but strong dose of key
nutrients in the smallest
sized tablet possible.
Chromium helps move sugar
from the blood to cells to
produce energy; manganese
is used to produce enzymes
for metabolism, strong
bones and healthy skin;
zinc supports immunity
and reproductive health.
40 | EAT FIT
29
PERCENTAGE OF
AUSSIES WHO TAKE
AT LEAST ONE DIETARY
SUPPLEMENT
REGULARLY
If your diet is out

of whack, a multi
might help
If it means you
can eat this, who
wouldnt love
IIFYM?
E
H
T
G
N
I
D
FIN
IIFYM IT MIGHT FIT
42 | EAT FIT
IF
L
R
U
O
Y
IT
F
IT
L
IL
W
T
YO U R M AC R O S , B U
E?
Fresh whole
foods are your
best bet
T
I
F
T
RIGH
DI E T S
SMART
H
C
A
O
R
P
P
A
Y
R
A
T
IE
D
U LA R
P
O
P
IS
H
T
T
A
K
O
O
L
A
WE TAKE
{ By ALISON TURNER }
GRAMS OF PROTEIN IN ONE

LARGE T-BONE STEAK
Youll need a digital

scale. You should
weigh your food for
at least the first few
months. This will help
you to learn about
portion sizes.
Set up a (free)
account with an app
like myfitnesspal.com
or calorieking.com.au.
Use these to log
everything you eat.
Go to iifym.com/
iifym-calculator to get
your exact macros
based on your specific
body and energy levels.
If youre trying
to lose weight, eat
between 15-20 per
cent calories fewer
than your total daily
energy expenditure
(TDEE), every day (use
the IIFYM calculator
to work this out).
If you want to gain
weight, eat between
5-10 per cent and
more calories than
your TDEE, every day
preferably from carbs
and protein rather
than fat.
SHUTTERSTOCK
SHUTTERSTOCK
GETTING
STARTED
s far as diets go, If It Fits

Your Macros (IIFYM) is
a pretty simple idea in
theory you eat your
allotted protein, carbohydrates and
fat each day, then sit back and watch
the weight fall off. But is it that
simple in practice?
Its a no-brainer that all weight
loss is dependent on the number
of calories burned outnumbering
the number of calories consumed.
But IIFYM goes one step further and
breaks the calories to be consumed
up into macronutrients protein,
carbs and fat. (Alcohol is also a
macronutrient, but sadly it doesnt
count here.) Based on your height,
weight and weight-loss/gain goals,
the diet allots you a certain number
of calories and amount of macros
to be eaten each day.
Calculating your calorie burn is
worked out using the Harris Benedict
equation, explains sports exercise
physiologist and dietitian Caitlin
Reid (healthandthecity.com.au).
The Harris Benedict equation uses
gender, height, weight and age to
determine basal metabolic weight,
and then takes into account activity
levels to work out your energy burn
for the day, or your total daily energy
expenditure (TDEE).
This total calorie intake is then
divided to 40 per cent carbs, 40 per
cent protein and 20 per cent fats.
Using these percentages you can
work out how many calories comes
from carbohydrates, protein and fat
and therefore how many grams of
each you can eat each day. (It will
help if youre a bit of a maths nerd,
or at least enjoy using a calculator
for something other than spelling
out the word boobies.)
Unlike other diets, IIFYM doesnt
take into account when or what you
eat, says Reid. As long as youre
hitting the prescribed amounts of
protein, carbohydrates and fat, you
can eat whatever you like, when

you like. IIFYM believes that the
types of foods you eat and the
number of meals you consume
each day dont matter as much
as sticking to your individualised
macronutrient breakdown.
So, in theory, if a Big Mac fits
your macros, you can eat it?
While technically you can
eat whatever you like, IIFYM
should really be about eating goodquality food that will nourish your
body, Reid says. It should be
about ensuring youre getting the
most nutrients per bite.
If you do eat crap every day, but
stick to your macros, you may see
some change on the scales, but your
results at the gym and your health
Dont skimp on
the good stuff
While you can
theoretically eat
whatever you want,
try to eat a wide
variety of foods
will suffer. A diet is not just about

calories, its about the nutritional
composition of the diet. The
healthiest and most effective meal
plan is one that includes the largest
variety of food possible. (This is good
news for those of you stuck on the
interminable chicken breast and
broccoli diet freedom is at hand!)
For the average Aussie bloke
180cm tall, weighing in at 80kg
whos looking to lose some weight,
Reid recommends a daily meal plan
IIFYM should be about

eating good food that
will nourish your body
SHUTTERSTOCK / ISTOCK
SAMPLE MEAL PLAN
Breakfast
2 large eggs, 2 slices
of bacon.
Snack
1 medium-sized apple,
cup grapes, cup
strawberries.
Lunch
Chicken Caesar salad
with one chicken breast.
Snack
1 x 95g can tuna in
spring water or 1 tub
low-fat Greek yoghurt.
Dinner
Steak, cup potato,
cup sweet potato, 1 cup
broccoli, 1 cob of corn
EAT FIT | 45
The benefits of IIFYM include

that it teaches you about
portion sizes and ensures
you eat only what you need
like the following example.

Breakfast: 1 cup oats with
1 tablespoon whey protein,
cup low-fat Greek yoghurt
and 1 cup blueberries.
Snack: 20 almonds with
4 dried apricot halves.
Lunch: medium tin of tuna
with 3 cups of salad greens with
cup brown rice and avocado.
Snack: banana and peanut
butter smoothie (made with
1 cup of skim milk).
Dinner: roasted vegetables with
200g grilled chicken breast and
vinaigrette dressing.
This will give you roughly
2000 calories, 205g carbs, 65g fat
and 190g protein per day, Reid says.
How a Big Mac

FYM
Calories: 492
Fat: 26.9g
Carbs: 35.3g
Protein: 25.2g
For weight gain, you would be

looking to increase carbohydrates
and protein portions by five to 10
per cent, depending on the rate of
weight gain. So, for instance, increase
the chicken serve to about 220g and
brown rice to cup.
As well as carbohydrates, protein
and fat, a good IIFYM diet should
also contain plenty of fibre.
The Australian NRV (nutrient
reference values) recommends
adult men eat 30g of fibre per day,
says Reid. Increasing this by 8g per
day (a daily intake of 38g of fibre) is
recommended if youre looking to
reduce your risk of chronic disease.
Which we presume most people are.
Of course, like any eating plan,
IIFYM has its downfalls. As Reid says,

It can make you think you can have
your cake and eat it too. For instance,
there is no distinction between good
and bad fats and carbohydrates.
Also, theres an awful lot of fiddling
about with numbers and calculating
and recording every single thing you
eat, which can be a real pain. It can
also turn you into a really tedious
food-obsessive who people wont
invite over for dinner parties.
You might also get fed up with
having to measure everything and
simply end up eating the same old
thing every single day (chicken
breast and broccoli, anyone?) just to
avoid having to figure out the macros
of anything new. This can mean you
miss out on a lot of essential vitamins
and minerals. And get really bored.
But if youre willing to put in the
work, especially at the beginning,
IIFYM can be a sustainable, longterm dietary lifestyle that can help
you reach your goals and stay there.
The benefits of IIFYM include that
it teaches you about portion sizes
and ensures you eat only what you
need, says Reid. Anything that makes
you more aware of what food youre
eating has to be a good thing. EF
Neil Gillett, Vision NSW Personal

Trainer of the Year in 2014, provides
macronutrient guidelines for his
clients and encourages them to
reach their targets with good,
nutritious whole foods.
A dietary approach such as IIFYM
helps boost results, as these macros
are based on a persons individual
goals, where they are currently
(weight/body fat percentage),
their body type and the amount of
incidental/general activity they have
on a daily basis, he says. It helps
46 | EAT FIT
to prevent falling into the trap of

consuming too much or consuming
the wrong foods because you feel
youve done some exercise and
therefore earned it. Ideally IIFYM
creates discipline with nutrition and
educates people on food choices.
This increases results as nutrition
is 70 per cent of the ratio.
At Vision Personal Training
Neutral Bay we encourage our
clients to follow a few guidelines
on timing and types of food
throughout the day and at the right
times prior to and post-exercise.

We encourage more carbohydrate
intake in the morning/earlier part of
the day, higher protein at night and
striving for five to six meals a day.
By keeping track of your food,
planning ahead and recording
everything in a food diary,you are
going to start to educate yourself
on how many carbs and how
much protein and fat is in different
foods. Youre going to learn about
portion size and what is enough.
Accountability is key!
SHUTTERSTOCK
VIEW FROM THE TOP
As well as bursting
with omega-3s,
fish is an excellent
source of protein
SHUTTERSTOCK
GRAMS PROTEIN IN ONE 100G

SERVE OF BREAM
EAT FIT | 47
Health & Nutrition
GLUTEN
FREE
Australias BIGGEST
range of alternative
grain nutrition
The nutritionists at ORGRAN have been developing alternative grain foods for 30 years.
Add variety to your diet with over 20 varieties of pasta including Quinoa, Buckwheat,
Amaranth and Millet blends. With the biggest range of alternative grain foods in
Australia, including Australias original Buckwheat Pasta, no other brand offers you so
much choice or nutritional variety.
All ORGRAN products are Gluten Free, supporting increasing demand from high
performance athletes.
www.ORGRAN.com
The brand behind a healthier Australia.
Available in independent supermarkets and health food stores. SuperGrains Pastas available in Coles.
All in one
Wholemeal pasta, lean
protein and vegies
make the perfect
healthy meal
muscle
pastas
his (and her)
{ By DEVIN ALEXANDER }
These protein-packed dishes are tasty enough for date night

EAT FIT | 49
F O R M O S T F I T N E S S B U F F S , pasta is too low in protein

and too high in carbs to be a physique-friendly meal choice but thats
shortsighted. For starters, its one of the few foods nearly every man
can make. And if you substitute a more nutrient-rich noodle such as
wholemeal in place of traditional semolina you get a lower-carb, ultralow-fat and higher-fibre meal that even allows you to sneak in all the
vegetables you forgot to eat during the day. Weve added protein, too,
with various lean meats and seafood, to give you five delicious options
that will support your workouts and make a nice dinner for two (just
double the ingredients). In case you forgot, women love pasta, too, so
now youve finally got some muscle meals you can both eat. Its better
than cutting her in on another serving of chicken and rice.
PASTA &
CHEESE
WITH
PRAWNS,
KALE
& BACON
MAKES: 1 SERVING
INGREDIENTS
1 tsp flour
cup skim milk
Olive oil spray
120g large, peeled, raw
prawns (ideally 2025)
1 bunch kale, cut into
ribbons
Garlic powder, to taste
60g light or low-fat
cheddar cheese,
shredded
1 cup cooked (60g dry)
wholemeal pasta shells
1 tbsp bacon pieces
DIRECTIONS
1) In a small bowl, using
a whisk, mix the flour
with 1 tbsp milk until
smooth. Gradually add

the remaining milk
and then transfer
to a small saucepan
and set aside.
2) Place a medium
non-stick frying pan
over medium-high
heat. Mist with cooking
spray. When pan is hot,
add prawns and kale in
a single layer. Sprinkle
lightly with garlic
powder. Cook prawns
12 minutes per
side until no longer
pink; stir kale
occasionally.
3) While the prawns and
kale cook, place the
milk mixture over
medium heat. Add
cheese and stir
constantly until the
cheese is melted and
the mixture is smooth.
Stir in the cooked
shells, prawns and
kale and transfer to
a serving bowl. Top
with bacon bits and
enjoy immediately.
NUTRITION
ALL IMAGES SAM KAPLAN/ FOOD STYLING BY KAREN EVANS/APOSTROPHE
521 calories, 55g protein,

55g carbs, 10g fat
50 | EAT FIT
ZUCCHINI
IS HIGH IN
POTASSIUM,
WHICH
LOWERS
BLOOD
PRESSURE
CHICKEN
RICOTTA
BOW TIE
PASTA
MAKES: 1 SERVING
INGREDIENTS
cup low-fat ricotta
cheese
2 tbsp skim milk
tsp olive oil
3 tsp parmesan cheese,
grated, divided
1 tsp fresh garlic, minced
120g trimmed boneless,
skinless chicken breast,
cut into strips
cup yellow squash
rounds
cup zucchini rounds
Garlic powder, to taste
Sea salt and freshly ground
black pepper
Olive oil spray
wholemeal bow tie pasta
Crushed red pepper flakes
to taste
DIRECTIONS
1) Mix the ricotta,
milk, olive oil, 2 tsp
parmesan and minced
garlic in a glass
measuring cup or
microwave-safe bowl
and set aside.
2) Sprinkle the chicken,
squash and zucchini
with garlic powder,
salt and pepper.
3) Place a large frying

pan over medium-high
heat. Mist with spray.
Add chicken, squash
and zucchini in a
single layer. Cook the
chicken 12 minutes
per side until no
longer pink inside.
4) While the chicken
cooks, heat the
cheese mixture in the
microwave until just
hot. Transfer the

chicken and squash to
a medium bowl and add
the cooked bow ties
and cheese mixture.
Toss. Season with
additional salt, pepper,
parmesan and pepper
flakes, and serve.
NUTRITION
48g carbs, 10g fat
EAT FIT | 51
MAKES: 1 SERVING
INGREDIENTS
120g top-round steak,
cut into strips
Chilli flakes
Sea salt
Olive oil spray
1 cup broccoli florets,
broken into bite-size
pieces
1 cup cherry or grape
tomatoes
cup cheese sauce
wholemeal penne
pasta
Fresh coriander leaves
to taste
JALAPEOS
HELP FIGHT
HEADACHES,
INFLAMMATION,
AND EVEN
CANCER (THEY
BURN FAT, TOO)
52 | EAT FIT
jalapeo or chilli
to taste
DIRECTIONS
1) Sprinkle the steak with
seasoning and salt.
Place a large nonstick frying pan over
medium-high heat.
When hot, mist with
cooking spray. Add the
broccoli and tomatoes
in a single layer.
2) Cook about 2 minutes,
stirring occasionally,
then add the steak in a
single layer. Cook steak
1 minute per side or
until pink inside; stir
broccoli and tomatoes
until broccoli is bright

green, crisp-tender
and warm.
3) While the steak cooks,
heat the cheese sauce
in the microwave until
just hot. Transfer the
steak and vegies to a
medium bowl. Add the
cooked penne and
cheese. Toss. Top with
fresh coriander and
jalapeos or chillies.
Enjoy immediately.
NUTRITION
58g carbs, 10g fat
SHUTTERSTOCK
STEAK &
BROCCOLI
NACHO
PENNE
GRILLED
CHICKEN
PASTA SALAD
WITH CHILLI
MAYO
MAKES: 1 SERVING
INGREDIENTS
cup low-fat mayonnaise
1 tsp chilli garlic sauce,
or to taste
180g lean grilled chicken
breast, cut into strips
wholemeal spiral pasta
1 cup spinach, chopped
cup yellow or red cherry
or grape tomatoes, cut
in half
cup roasted red
capsicums, cut into
strips (drained, if jarred)
8 fresh basil leaves,
slivered
DIRECTIONS
1) Mix the mayo and
chilli sauce until
well combined.
2) Add the chicken, pasta,
spinach, tomatoes, red
capsicums and basil
to a salad bowl. Toss
with the mayo. Serve
immediately or
refrigerate until
ready to enjoy.
NUTRITION
62g carbs, 10g fat
Lotsa pasta
If you dont like the taste of

wholemeal pasta or cant
digest it well, you can substitute
quinoa or rice pasta into
these recipes. The nutritional
difference is minimal and
theyre prepared the same way.
EAT FIT | 53
C OMBO 1
TOMATOES
& BROCCOLI
PROSTATE CANCER
These are each loaded with

cancer-fighting compounds:
tomatoes, with antioxidants
such as lycopene, vitamin C
and vitamin A; and broccoli,
with the phytochemicals
beta-carotene, indoles
and isothiocyanates. A
University of Illinois (UI)
study in the US also found
that eating them together is
like a one-two punch against
prostate cancer.
We think its because the
bioactive compounds in each
food have different actions
on anti-cancer pathways,
says UI food science and
human nutrition professor
John Erdman. In the study,
the tomato and broccoli
combination out-performed
other diets in slowing the
growth of cancer tumours in
rats. So try to add about 1
cups of broccoli and 3 cups
of cooked tomatoes to your
diet at least three times a week.
Your prostate will thank you.
54 | EAT FIT
One plus one equals
S O M E TA L E N T S J U S T W O R K B E T T E R A S A T E A M
ISHUTTERSTOCK
Cameron Smith and Cooper Cronk. Roy and HG. Tina Fey and Amy
Poehler. They bring out the best in each other. Food can work that
way, too. Although researchers tend to isolate foods, nutrients or
phytochemicals and study their effects on health, theres growing
interest among nutrition scientists in examining the relationships
between them. The foods in this feature can do more for your health
together than they ever could alone.
EAT FIT | 55
COMBO 2
APPLES &
APPLE SKIN
ASTHMA, CANCER,
DIABETES, HEART DISEASE
A (whole) apple a day is one of

natures best prescriptions and
a perfect example of synergy
within a single food. Apples
are a great source of polyphenols,
flavonoids, vitamin C, fibre
and potassium; numerous
population studies have linked
eating apples with a reduced risk
of some cancers, cardiovascular
disease, asthma and diabetes.
In lab studies, researchers
at Cornell University in the US
found that eating frozen apple
slurry (aka a slushie) with
skin worked five times better
to prevent the oxidation of free
radicals than apple slush alone.
The phenolic phytochemicals
in apple peel account for the
majority of the antioxidant
and anti-proliferating activity
in apples, says dietitian
Elaine Magee.
Food synergy is when
components within or
between foods work
together in the body
for maximum
health benefits, says
dietitian Elaine Magee,
the author of 25 books,
including Food Synergy.
By eating foods that
have a synergistic effect,
you can absorb more
nutrients, gain control of
your appetite and lower
your risk of cancer, heart
disease, stroke and weightrelated diseases such as
type-2 diabetes.
Studies have linked

eating apples with a
reduced risk of some
cancers, cardiovascular
disease, asthma and
diabetes
COMBO 3
SALAD GREENS
& ALMONDS
CATARACTS, CANCER, HEART DISEASE
Brightly coloured vegetables are

rich in plant pigments that can
reduce your risk of heart disease,
cataracts and cancer. However,
they need to be eaten with a small
amount of absorption-boosting
monounsaturated fat, such as that
found in almonds or avocados.
An Ohio State University,
US, study measured how well
phytochemicals from a mixed green
salad were absorbed when eaten
with or without 3 tbsp of avocado.
The avos fatty acids helped subjects
absorb 8.3 times more alphacarotene, 13.6 times more betacarotene and 4.3 times more lutein
than those who ate their salads plain.
This is a great argument against
fat-free salad dressings, says
Magee, who also suggests adding
sliced almonds to salads. When
plant sterols are combined with
almonds, the LDL cholesterollowering effect is greater than
with plant sterols alone.
56 | EAT FIT
ROCKET
AND
QUINOA
SALAD
WITH
ALMONDS
INGREDIENTS
cup quinoa
2 peaches,
quartered
2 tbsp extra-virgin
olive oil
1 cup rocket
cup almonds
Black pepper
to taste
DIRECTIONS
> Add cup quinoa

and 1 cup water to
a saucepan over
high heat. Bring to
a boil, then cover
and reduce heat.

Allow to simmer
for 15 minutes.
> Coat peaches in
1 tbsp olive oil and
cook in grill pan over
medium-high heat
until fruit begins to
caramelise.
> Toss quinoa,
peaches, rocket and
almonds in a bowl.
Drizzleremaining
olive oil, sprinkle
pepper and serve.
C OMBO 4
RED BEANS
& BROWN RICE
CANCER, DIABETES,
HEART DISEASE
BROWN
RICE AND
BEAN BOWL
WITH
CHILLI
INGREDIENTS
cup brown rice

can red kidney
beans
2 tsp olive oil
Pinch chilli powder
2 tbsp parsley,
chopped
tsp garlic powder
DIRECTIONS
> Cook rice in a

saucepan according
to package
instructions, then
transfer to a bowl.
> Put beans into a
small bowl and mix
with the olive oil,
then transfer to the
saucepan used to
cook the rice. Add
seasoning, then
cook over medium
heat for 5 minutes.
> Mix all ingredients
together and serve
immediately.
Packed with protein, fibre,

vitamin B12, magnesium and
potassium, red kidney beans
can help prevent colorectal
cancers and heart disease, as
well as reduce blood cholesterol
and stabilise blood sugar levels.
Brown rice, on the other hand, is
a whole grain (meaning that both
the germ and the bran parts of the
grain have been preserved) and
is high in magnesium and fibre.
Rice and beans are usually
inexpensive, readily available,
and, when eaten together, form
a complete protein. A protein
is complete if it contains an
adequate proportion of all nine
of the essential amino acids
(those that cant be made by our
bodies and therefore must be
ingested). A cup of red beans with
half a cup of brown rice provides
327 calories, 1g of fat, 42.5g of
carbohydrates, 18g of fibre and
18.5g of muscle-building protein.
C OMBO 5
OATMEAL &
BLUEBERRIES
ISTOCKPHOTO / SHUTTERSTOCK
HEART DISEASE, CANCER
Snacking on blueberries
provides a massive hit
of antioxidants, which
nullify free radicals and
protect against
Alzheimers disease
Whole grains such as

oatmeal house an arsenal
of phytochemicals to fight
inflammation and disease.
Theyre also uniquely rich in the
compounds avenanthramides,
which help prevent free radicals
from damaging LDL cholesterol
(oxidised LDL is more likely to
encourage plaque build-up in
the arteries), thereby reducing
the risk of cardiovascular
disease, Magee says.
Blueberries are an excellent
source of manganese and
vitamins C and K, and a good
source of dietary fibre. While
oatmeal and blueberries are each
powerful on their own, a study
conducted by Tufts University
in the US observed that when
vitamin C was added to oat
phytochemicals, the amount
of time LDL was protected from
oxidation increased from
137 to 216 minutes.
EAT FIT | 57
COMBO 6
ONIONS
& GRAPES
ALLERGIES, CANCER, WEIGHT GAIN
Quercetin is a powerful plantderived antioxidant found in

many fruits and vegetables,
but its especially concentrated
in onions. Its been shown to help
relieve allergy symptoms and
offer significant cardiovascular
protection by improving
circulation which, by extension,
also supports erectile function.
Meanwhile, the polyphenol
antioxidant catechin, found in
high doses in black grapes, can
help prevent cardiovascular
disease, cancer and neurological
disorders, and may even help
you lose weight.
Together, these foods may
inhibit blood clots and boost
overall heart health. Add sliced
red grapes and diced onion
to chicken salad, or combine
them with a few other healthy
ingredients to make chutney
as a perfect complement to
grilled chicken.
Skip the juice most of

the phytochemicals in
fresh grapes are found
in their skin
58 | MF | JUNE
COMBO 7
GARLIC & FISH

Fish and seafood are the
major sources of long-chain
omega-3 fats. Theyre also rich
in other nutrients (such as
vitamin D and selenium), high
in protein and low in saturated
fat. The omega-3 fatty acids
help lower blood pressure,
heart rate and triglycerides,
improve blood-vessel function
and reduce inflammation.
Government dietary guidelines
for Australians recommend
eating two 100g servings of fatty
fish (salmon, herring, mackerel,
anchovies or sardines) a week.
Cook your fish with garlic
to make an even bigger impact
on your blood chemistry,
says Magee. Researchers at the
University of Guelph in Canada
tested the effects of garlic and
fish oil supplements, and found
the combo helped to reduce
LDL (bad) cholesterol levels . EF
58 | EAT FIT
GARLIC
SARDINES
WITH
PARSLEY
INGREDIENTS
8 large sardines
cleaned, rinsed
and dried
Extra-virgin olive
oil for brushing
on fish
Salt and black
pepper to taste
tsp minced garlic

cup fresh,
chopped parsley,
for garnish
DIRECTIONS
> Pre-heat grill.

Lightly brush fish
inside and out with
extra-virgin olive
oil. Season with salt
and pepper.
> Lay fish on a
baking tray without
overcrowding keep
them at least 3cm
apart. Cook for about
23 minutes, then
turn over and repeat
on other side.
> Drizzle with more oil
if desired and sprinkle
with garlic.
> Garnish with parsley
and serve.
ISTOCKPHOTO / SHUTTERSTOCK
INFLAMMATION, BLOOD
PRESSURE, CHOLESTEROL
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Nothing else.
Melrose Unrefined Organic Coconut Oil is made from virgin cold pressed
coconuts, which maximises the nutritional benefits and properties.
Coconut oil does not contain any cholesterol and is quickly metabolised
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Coconut oil can also be massaged into the skin for external applications.
Visit our website for more information at www.melrosehealth.com.au
ET
T RIGHT
RIPPE
EA
EAT
YOUR WAY
TO ABS
CONSIDER THE FOLLOWING YOUR ULTIMATE DIET HANDBOOK
FOR ACHIEVING A HIGH-DEFINITION BODY
{ By SEAN HYSON }
Theres a layer of flab over your abs. Yes, you do have abs. Its just time to get your
diet in check if you want them to make an appearance at the beach next summer.
First: a wake-up call. The only way you will ever lose fat and see your abs is if you eat
fewer calories than youre eating now. Nothing else not lifting weights, not cardio, not
supplements can offset failing to adhere to this simple rule. Period. So if you can put
your pizza and beer days on hold for the next six weeks, read on, and well show you
how to get a six-pack before winter is over.
60 | EAT FIT
BENITO MARTIN
Ultimate abs
Yours are in there
somewhere, too
EAT FIT | 61
THE ROLE OF
TRAINING
Dont look to burn
fat in your workouts;
build muscle
Working out doesnt

burn enough calories
to unload serious
fat, but it does make
you more muscular,
which increases your
metabolism and will
help you stay lean once
youve dieted down
to where you want to
be. Standard weight
training works fine, says
personal trainer Bryan
Krahn. Do a heavy upper
and lower day, and then
two light days later in the
week. Your heavy days
can limit reps to 5-8 and
lighter workouts can
be done in the range
of 815. Or you can do
three full-body workouts
per week, Krahn says.
Since visible abs are
primarily the result of
clean eating, exercises
that isolate them are not
absolutely necessary,
but feel free to include
one to three abdominal
moves per session.
Cardio is not essential
for fat loss. However,
it is required for
optimal heart health
and conditioning, so
perform some kind of
cardiovascular exercise
at least three to five
times per week.
62 | EAT FIT
Smart source
Prawns are high in
protein and almost
devoid of fat
1 IT COMES DOWN
TO CALORIES
CLAIRE BENOIST/ FOOD STYLING BY SUZANNE LENZER
To lose fat, you

have to burn more
calories than you
take in but that
doesnt mean you
can burn them with
exercise. As Dr
Eric Ravussin, a
weight-loss expert
and professor at
the Pennington
Biomedical Research
Center in the US
famously told The
New York Times ,
Exercise by itself
is pretty useless
for weight loss. He
ultimately made the
point not only that
people consume
more calories than
they can burn, but
also that the extra
strain of exercise
stimulates appetite,
making it even
easier to replace
the calories theyve
worked off.
According to recent
US research, a 72kg
person performing
high-impact aerobic
exercise will burn
only 533 calories in
one hour. (Note that
most people arent
capable of sustaining
an intense pace
anywhere near that
long.) Now consider
that a healthy
dinner of just 120g
of skinless chicken
breast and one cup
of rice contains 385
calories. Thats right.
Eat one light meal and
youre a stones throw
from breaking even
with the calories you
burned in that days
workout assuming
that the workout
was long and
extremely vigorous
in the first place.
So if you cant
create a caloric deficit
with exercise (at least
not without a ton of
it, marathon runners
notwithstanding),
you must do it with
your diet. Multiply
your current body
weight by 28 thats
how many calories
you should consume
per day to start
with. If youre very
overweight, base
your diet on the body
weight youre aiming
for. So if youre 100kg
but remember looking
and feeling your best
when you were 85kg,
start taking in 2400
calories a day (85 x
28), rounded up for
simplicity).
MIND YOUR MACROS

Its true that working out doesnt
burn enough calories to influence
fat loss by itself, but it does support
muscle mass, which allows for a leaner
body. To maximise results from your
weight training, you need to eat the
right combination of macronutrients.
As protein is the main component of
muscle tissue, it must be high aim
for 2g per kilo of your body weight
(or target weight, as explained above).
Fat, although calorically dense,
plays a crucial role in supporting the
production of hormones such as
testosterone, so while it must be kept
fairly low to help create the caloric
deficit were aiming for, you cant cut it
out completely. Get 0.9g of fat per kilo
of your body weight so a 90kg man
would consume 80g daily. Most of your
fat intake should come as a byproduct
of the protein-rich foods you eat.
Now were left with carbs, and

while theres been much controversy
over their role in a fat-loss diet in
recent years, there shouldnt be. You
need a moderate amount of carbs
to support the fuelling and recovery
demands of high-intensity, anaerobicbased training, says Nate Miyaki,
nutrition coach and author. Extreme
low-carb diets, especially those that
substitute bacon, cheese and other
fatty foods in place of carbs, dont
work long-term and (surprise!) dont
support optimal health. Training
suffers when youre on low carbs,
says Krahn. If your carbs are really
low, you can lower your metabolic
rate. Its a sledgehammer approach to
weight loss and its unnecessary; you
can just lower your calories.
As with protein, aim to eat 2g of
carbs for every kilo you weigh.
Understand that these numbers are

just a starting point. They should allow
you to lose 500g to 1kg per week initially
(more if youre heavier), but if your
weight loss stops dead for more than
one week, cut your cals and re-adjust
your numbers. Drop to 22 calories
per kilo first and, later, 20. Note that
losing more than 1kg per week does not
equate to greater fat loss. Losses that are
extreme are more likely to come from
water or, worse, muscle mass. [See our
article on If It Fits Your Macros on p42.]
CARBS ARE EATEN FOR ENERGY

AND RECOVERY. GET YOUR
VITAMINS AND MINERALS FROM
MEAT, FRUIT AND VEGETABLES
EAT FIT | 63
3 EAT CLEAN
4
64 | EAT FIT
to replenish the
glucose stores that
fuel your training. Its
true that brown rice
packs more vitamins
and minerals, but
thats what vegetables
are for. Your intake of
green vegies should
be high theres no
limit on how many
youre allowed.
You can have one
piece of whole fruit
after your weight
workouts, says
Miyaki. Fruit is a fastdigesting carb source
that can provide your
body with immediate
recovery fuel. Its a
better choice than a
carb powder, which
Miyaki says can spike
your insulin and cause
rebound hypoglycaemia
that crash you get
after a sugary meal
that can sap your
energy for hours.
An apple or banana
works perfectly and
comes out to about
30g of carbs total.
Dairy, grains and
processed foods are
not good diet choices.
While they do provide
useful nutrition,
most people have an
intolerance to them
that causes digestive
distress. If you feel
fine eating some
dairy or grains, go
ahead and enjoy them
sparingly, but youll
get faster and better
results sticking to the
foods on our list.
Back in black
Antioxidant-rich
blackberries are permitted
on this plan, but limit your
fruit intake overall
FAT-LOSS MENU
How a 90kg man could
eat to get lean
ALL IN THE TIMING

Despite compelling info arguing
to the contrary, many people still
consume most of their food in two
or three large meals every day, often
going for hours at a time eating
nothing in between. Sure, you can
lose weight, and fat, on a reducedcalorie trio of meals, but you cant
train your body to burn fat efficiently,
which is key to maintaining weight
loss. A nutritious meal or snack
every three hours or so stabilises
your blood-sugar levels, ensures
adequate nutrients are constantly
on hand and helps control hungerinduced cravings. It also leads to
more effective glycogen storage in

the liver and muscle tissues; thus,
your body wont cannibalise muscle
as an energy source during training.
So break your meals in half and
spread them out. If you have trouble
fitting in extra eating times at work,
prepare food ahead of time that you
can zap in the microwave or eat cold.
If youre pressed for time, consider
this: a meal can consist of a 115g
chicken breast, a small baked potato
and a salad, all of which require little
prep time and can be made the night
before. It can also be as simple as a
small protein shake and a banana. EF
BREAKFAST
250g black coffee
3 eggs made into omelette w/
capsicum and onions
LUNCH
300g boiled prawns
300g boiled or steamed asparagus
w/ lemon juice
2 cups sweet potato (cooked)
POST-WORKOUT
1 banana
50g whey protein
DINNER
350g grass-fed sirloin steak
2 cups rice (cooked)
Spinach salad w/ 2 tbsp olive oil
and red wine vinegar
DESSERT
2 tbsp almond butter
CLAIRE BENOIST/ FOOD STYLING BY SUZANNE LENZER
Animal foods are

the best sources
of protein because
they contain all the
amino acids the body
needs to perform
all its functions,
including building
muscle. Chicken,
fish, eggs, lean beef
and turkey should be
your dietary staples.
Protein powder
supplements are also
an acceptable source.
A 120g portion of lean
meat is about the size
and thickness of your
palm and contains
2025g of protein
and 5g of fat or fewer
(look up nutrition facts
at calorieking.com.au
if youre not sure).
Remember that
the fats in your diet
will come mainly by
way of your protein
foods, but you can
have fattier fare
such as avocados,
nuts, nut butter and
cooking oils such as
olive and coconut
to make up the rest.
Your carbohydrates
should come mainly
from white rice,
potatoes and sweet
potatoes. Why white
rice over brown? The
brown stuff contains
compounds that can
block the absorption
of nutrients. White
rice has had its hull
removed, says
Miyaki, leaving only
the starch, which is
all your body needs

RESEARCH & DEVELOPMENT
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ingredient that can support your weight-loss goals.
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Contains caffeine to help support
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All ingredient amounts above are per 2 Hydroxycut Hardcore Elite capsules.
ALWAYS READ THE LABEL. USE ONLY AS DIRECTED.
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SET
AND
FORGET
Before
During
After
WANT DELICIOUS, HIGH-PROTEIN MEALS ALL WEEK? A SLOW COOKER WILL MAKE IT HAPPEN FAST
{ By ELIZABETH WARD }
The workday ends and youre still working. Wouldnt it be great if a big pot of comfort food
was ready and waiting in your kitchen when you got home? This can be your daily reality.
A slow cooker is the best appliance youve probably never used. Throw your ingredients
inside before work, turn it on as you head out the door and forget about dinner for the rest
of the day. Moisture from water or broth gradually heats your food to around 100C, leaving
you with a tender, flavour-infused meal. Its that easy.
EAT FIT | 67
Beef pho
(SERVESAT LEAST 2)
68 | EAT FIT
2 thick slices ginger

1 onion, thinly sliced
2 garlic cloves, sliced
3 star anise
2 cinnamon quills, lightly
bruised
2 tablespoons caster sugar
cup fish sauce
2kg beef bones (pre-boiled
for 10 minutes and rinsed)
400g flat rice noodles

400g beef eye fillet, very thinly
sliced
1 carrot, julienned
1 cup bean sprouts
1 long red chilli, seeds removed,
thinly sliced
Basil, mint and coriander leaves,
to serve
1) Place 2 litres water in a slow cooker with ginger,

onion, garlic, star anise, cinnamon, sugar and fish
sauce. Add bones. Cover, cook on low for 8 hours.
NUTRITION
2) Strain and retain soup, discard solids. Prepare

noodles. Drain well.
Protein: 17.5g
3) Divide the noodles among warmed soup bowls,

then top with the sliced beef fillet. Pour over the hot
soup mixture (the heat will gently cook the meat) and
top with the carrot, bean sprouts. Serve garnished
with chilli and fresh herbs.
Fat: 4g
(PER CUP)
Calories: 176
Carbs: 17g
Fibre: 2g
Chicken
with peas,
carrots
and potato
(SERVES 6)
1.5kg boneless, skinless

chicken breast halves
2 tbsp paprika
Salt and pepper to taste
6 brown onions, diced
1 tsp chicken or vegetable
stock powder
12 baby potatoes, halved
2 carrots, diced
1 cup green peas
(frozen is fine)
1) Rinse chicken under cold water and pat dry with

paper towels. Season with paprika, salt and pepper.
2) Place all vegetables on the bottom of the slow
cooker, potatoes first, then put chook on top.
3) Season with stock powder. Cover and cook
until vegetables are tender and the chicken is
done 7 to 10 hours on low or 3 to 4 hours on high.
NUTRITION
(PER SERVING)
Calories: 487
Protein: 74g
Carbs: 21g
Fat: 9.5g
Fibre: 8.5g
Winter warmer
This time of year is
perfect for cranking
up the crockpot
EAT FIT | 69
Classic
beefy stew
(SERVES6)
1kg beef (chuck is fine),

cut into 2.5cm cubes
cup plain flour
1 clove garlic, minced
1 bay leaf
1 tsp paprika
1 tsp Worcestershire sauce
1 onion, chopped
1 cups beef stock
3 potatoes, diced
4 carrots, sliced thickly
1 stalk celery, chopped
NUTRITION
1) Toss beef cubes with flour, salt and pepper;

put in slow cooker.
Carbs: 14g
2) Add remaining ingredients and give it a good stir.
Fibre: 3g
(PER SERVING)
Calories: 325
Protein: 35g
Fat:15g
3) Cover, cook on low for 10-12 hours or high

for 4- 6 hours.
Easy peasy
Chuck everything in
the slow cooker, head
off to work and come
home to a fragrant,
nourishing meal
70 | EAT FIT
Ridiculously
easy chilli
(SERVES 4)
2 cans red kidney beans,

drained
1 can corn kernels, drained
500g lean beef mince
400g diced tomatoes
100g tomato paste
brown onion, chopped
1 green capsicum, chopped
2 tbsp chilli powder
tbsp paprika
1 tsp each cumin & oregeno
1) Place ingredients in slow cooker.
NUTRITION
2) Stir well.
Calories: 920
3) Cover and cook on low for 6-8 hours.
Protein: 75g
(PER SERVING)
Carbs: 140g
Fat: 9g
Fibre: 36g
BACHELORS
BEST FRIEND
The affordable
Breville Smart
Temp six-litre slow
cooker employs
a deep oval design
to evenly wrap
heat around
the crockpots
contents, which
could be anything
from a whole 2kg
chicken to two
1kg roasts. Four
settings high,
medium, low and
keep-warm let
you tackle a variety
of recipes, from
chicken soup to
chilli to spare ribs,
and a dishwashersafe, removable
cooking bowl allows
you to go from
kitchen to table
without dirtying an
extra serving dish.
$99.95, www.
breville.com.au.
EAT FIT | 71
D
O
FO
T
R
COU
Y
L
E
F
A
S
Y
A
W
R
NAVIGATE YOUGH LUNCH
THROU
STOCK FOOD
STOCKFOOD
Doggie style
A plainWendys hotdog
contains around 550
calories and 28g fat
EAT FIT | 73
DO THE SUSHI SHUFFLE

Sushi can be the perfect healthy lunchtime meal but its not without its risks and downfalls
ROLL UP, ROLL UP

A few facts that you can wow your friends
with next time you head to Sushi Train
Number
of years a
Japanese sushi
chef must
train for
Highest price
ever paid for
a sushi grade
Bluefin Tuna
$396,000
74 | EAT FIT
10
BROWN OR WHITE?
Of course you should

always go for brown
its a fantastic
source of fibre,
plus manganese,
selenium and
magnesium. But if
you cant find brown
rice sushi, dont give
up. White sushi rice
is basically fat-free,
plus the quantities
are portion-controlled
so you wont have
the option of going
all-out. The Japanese
have been eating
white rice for yonks,
and theyre one of
the healthiest,
leanest, longest living
nations in the world.
OTHER BENEFITS
The seaweed that

sushi rolls are
wrapped in nori
is super-low in
calories but very
high in nutrients. Its
packed with vitamins
A, B and C, plus
minerals like iodine.
A study published
in the Journal of
Agricultural and
Food Chemistry
also found that the
proteins in seaweed
can reduce high
blood pressure
and improve heart
health. Also, pickled
ginger in sushi is an
anti-microbial and
anti-viral agent.
STEER CLEAR OF...
Anything crunchy
and fried. Well,
obviously, but
for anyone who
still doesnt know,
anything called
tempura has been
dipped in batter and
deep-fried in fat.
Thats why it tastes
so damn good.
Also, go easy
on the soy sauce.
While its made
from soy beans,
it doesnt contain
any beneficial soy
isoflavones, and
contains pretty
much zero mineral
content. Except for
sodium, of course.
AUSSIES LOVE
THEIR SUSHI
Between July 2009
and July 2014, the
number of Aussies
who say they like
sushi has increased
from 36 per cent
to 40 per cent,
according to Roy
Morgan research.
This is spelling
the death knell for
another former
Asian favourite
- the spring roll
has dropped in
popularity from
37 per cent to 35
per cent. A good
thing, really.
SHUTTERSTOCK
For a lunch on the

run, you cant go past
sushi as a healthy
option. Lean protein
and vegies how
much more saintly
can you get? Well,
theres good sushi
and then theres bad
sushi. What you need
to do is learn the
difference.
First off, make
sure you choose the
optimum protein
source. Salmon, tuna
and mackerel are
rich in heart-healthy
omega-3s, plus
theyre low in fat
and calories and can
give you a vitamin
D boost, so they tick
all your boxes. If you
cant handle raw
fish, go for steamed
or grilled.
There are also
plenty of vegetarian
sushi options,
which gives you the
opportunity to get
in some of your five
recommended daily
serves of veg.
Also, dont be
scared of wasabi.
This hot-to-trot
radish packs a
punch both in
Know your lingo
flavour and in
Sushi means vinegared
cancer-fighting
rice; sashimi means
thinly sliced raw fish
antioxidants.
ONCE UPON A THAI
While this Asian favourite has much in its favour, there are some potential bergs that can sink the Thai-tanic
Fresh, tasty and

cheap, a Thai midday
meal can do a body
good. Its not just the
ingredients used,
its also the cooking
methods that can
make this cuisine
a lunchtime star.
Science is even
sniffing around
the local Thai
joint a joint study
by researchers at
Thailands Kasetsart
University and
Japans Kyoto and
Kinki Universities
found that the
ingredients in Tom
Yum Gung soup
(a classic Thai
soup made with
lemongrass, kaffir
lime leaves, Thai
ginger (galangal),
lime juice and red
chilli peppers
modern versions
have prawns and
mushrooms) may
help to inhibit
cancerous tumour
growth. Now thats
a big accolade for a
little bowl of soup.
A HEALTHY MIX
Good and bad

Thai food has plenty of
healthy, fresh options,
but watch out for sugar,
fat and carb traps
Its the herbs and

spices used in Thai
food that make it so
healthy. Turmeric,
galangal, coriander,
lemongrass, Thai
holy basil, garlic and
fresh chillies all have
immune-boosting,
anti-inflammatory
and disease-fighting
powers. Galangal
purportedly can even
cure the hiccups!
Coconut milk,
another Thai
standard, may
also help lower
bad cholesterol
and boost the good.
Of course, you
never really know
whats in food that
you buy over a
counter. Try asking
for the ingredients if
you can, but beware:
they may think

youre trying to steal
their family recipe.
WATCH OUT FOR...
Like any cuisine,

Thai food has its bad
dishes. Anything
fried, of course, is not
going to do you any
favours. Hankering
for a spring roll? Stick
with the fresh ones
theyre full of vegies
but dont drown
them in soy sauce.
One tablespoon of the
salty stuff has 1379g
sodium, or more
than half of your
daily recommended
sodium intake.
As for that
delicious peanut
sauce? One cup
has more than 700
calories, as well as
a bucket load of
WALK THE THAI-T ROPE

Not all Thai food is saintly. Watch out
for these calorie and fat bombs...
Grams of fat
in one serve
of Pad Thai
22.8
Calories in a
single fried
spring roll
400
fat and sodium. If
youre after rice, ask
if they offer brown,
otherwise youll end
up with a post-lunch
blood sugar crash
from high GI white.
What about
everyones favourite,
pad Thai? Well, its
basically just carbs,

sugar and fat. Go
for a stir fry with
oyster sauce rather
than sweet and sour
or anything creamy.
And ask for your
sauce on the side, so
you can limit how
much of it you eat.
WASTE NOT
OR ELSE
Dont throw your
leftover Thai food
away. This really
pisses off Mae Pho
Sop, the Thai God
of Rice. She wants
everyone to have
enough to eat, so
when someone
throws away
uneaten food, its
said shell curse
you with bad luck
or famine. If you
dont want to risk
Maes wrath, save
your leftover Thai
for dinner, or lunch
the next day.
EAT FIT | 75
CRANKIN THE CARVERY

This food court standard is packed with pitfalls, but you can still scrounge up a decent meal
GIVE THEM A WIDE BERTH

Some carvery classics are so chockas full of fat, salt
and calories, youd be better off going to Maccas
Calories in
a small 150g
chicken schnitzel
Grams of fat
in one 30g
serve
of crackling
12.6
76 | EAT FIT
315
DO THE SAMBO
It should go without
saying that any
sandwich or roll you
order should be on
brown, wholemeal
bread, with no butter.
If they dont have
any, ask for rye or
sour dough. Stay
well away from those
big foccacia slices
theyre usually
twice the size
(and therefore the
calories) of regular
bread, and are a low
GI processed flour
white bread, which
means it will lead to
a blood sugar crash
an hour or two after
lunch is over.
ON THE SIDE
Dont be tempted
to add an order of
hot chips on the side,
no matter how much
the grumpy old lady
in the blue apron tries
to win you over with
her snaggle-toothed
charm. One small
150g serve has a
whopping 20g fat,
as well as 369
calories and 39g
carbs . Also avoid
buying a drink. Sure,
it may come as part
of a deal, but the
sugar in soft drink or
juice will screw your
arvo. If you just cant
resist a deal, take a
bottle of water.
HOT OPTIONS
On a cold winters
day, your body might
be crying out for
a hot meal. Tread
carefully here. Find
out what the soup
of the day is. If its
cream-based, politely
decline. And if you do
get soup, dont take
the bread roll on the
side. You dont need
it. The pre-prepared
pastas and curries
will be full of fat, and
as for that pan of
suss-looking gravy?
God only knows
whats in there. But
if they can grill you
a chicken breast,
we say go for it.
HEY, BIG
SPENDERS
Australians are
spending more
than $7.16 billion
on fast food every
year, according to
findings from the
Heart Foundation.
That levels out to
us all spending
$311 a year on fast
food. In 2013,
Aussies bought
1.2 billion fast food
meals. Thats 3.3
million fast food
meals a day, or
52 a year one
a week. Scary
numbers indeed.
SHUTTERSTOCK
Step away from the

pork crackling! Land
yourself in pretty
much any shopping
centre food court and
youll find a carvery
replete with roasted
meats, creamy
potato dishes, gooey
pastas, deep fried
everything and
grumpy old ladies
in blue aprons.
But you dont
have to steer clear
of the carvery
completely. Just
head down to the
other end of the
counter and youll
find a whole bunch
of healthy options,
usually in the form
of make-your-own
sandwiches, as
well as salads
both fruit and
vegetable varieties.
So long as you
keep yourself at
the safe end, away
from the temptation
of that huge slab
of crackling thats
calling your name,
you should be able
to buy yourself a
satisfying, healthy
and cheap meal
Buyer beware
thatll keep you
Pre-prepared pastas like
going through
this one are usually loaded
the afternoon.
with fat, plus bad carbs
SALAD DAYS
Hear the name salad bar and you picture a host of healthy options true, but also false...
What could be
more saintly than
a salad bar? While
its true that this
is probably one of
the best options
for the discerning
hungry bloke out on
a lunchtime wander,
there are still some
traps to look out for.
Unless the store
provides nutritional
information for
them, stay away
from the preprepared salads.
You dont know how
much fat, sugar and
sodium has been
added to them to
amp up the flavour.
(Oh, and you dont
know how long
theyve been sitting
there for, either...)
The smart choice
is to make your own
salad to order. Follow
our no-fail guide to
building your best
salad, and you can
cruise off into your
afternoon feeling
virtuous (and quite
satisfied too, thank
you very much).
THE BASE
Spot the imposter

Fried chicken, cheese
and iceberg lettuce do not
a healthy salad make
Forget about the

standard salad
option of iceberg
lettuce. While it is
low in calories, its
also low in nutrients.
Instead, go for dark
leafy greens like
baby spinach, endive.
Theyre also low in
calories, but they
contain folate and
vitamin C as well
as eye-healthy
antioxidants lutein
and zeaxanthin.
If you want to add
carbs, stick with
brown rice or quinoa.
For dressing, stick
with something
simple like lemon
juice or vinegar.
Pre-mixed dressings
even non-creamy
versions pack loads
of fat and sugar.
THE FILLERS
Go for as much
colour as you can
red capsicum
and tomato, purple
cabbage, orange
carrots, yellow corn,
green cucumber
and broccoli. The
more colour you add,
the wider variety
of nutrients youll
get. Avoid anything
thats in a marinade
(fat trap) or looks to
have come from a
can (sodium trap).
Consider tossing in
some beans too half
a cup of chickpeas
or kidney beans add
about five grams
of fibre and seven
grams of protein
to your salad. Plus,
theyll help to fill
you up and keep you
satisfied for longer.
DRESSED FOR EXCESS

Dont let a dodgy dressing ruin your otherwise
unsullied salad. Here are some scary fat facts:
Grams of fat
in 1 tbsp
Italian dressing
6.5
Grams of
fat in 1 tbsp
mayonnaise
19
THE PROTEIN
Choose lean meats or

fish such as chicken
or turkey breast that
looks grilled avoid
anything in a batter
or that looks fried.
Try tuna without
mayonnaise, or
prawns. Hard boiled
eggs also work

well, or you could
try tofu as a vego
option. If you must
have cheese, go
for a sprinkling of
parmesan, which
packs maximum
flavour; or low fat feta
or cottage cheese. EF
LIVE TO
THR1VE
If youre lucky
enough to have a
Thr1ve store near
you, your lunch
time is sorted.
Thr1ve offers
super-healthy,
paleo-based,
gluten-free meals,
smoothies and
snacks that cover
all your macro
bases, without
added sugars or
preservatives. And
they taste great.
To find a Thr1ve
store near you,
head to thr1ve.me.
EAT FIT | 77
NOTHING
BUT
Puregg Simply Egg Whites are made from farm fresh egg whites. You simply need to
crack open the carton and pour.
Since weve excluded the yolk, they contain absolutely no fat or cholesterol. Instead,
theyre just packed with high quality protein and are a source of 6 vitamins and minerals.
GOODNESS
JUST SHAKE & POUR
PERFECT FOR
PROTEIN SHAKES
(OR A CHEEKY
PAVLOVA...)
amba3385mf
Find us in Woolworths and Coles nationally
D FOO
D
OO
EAT
FIT
2015
AW
ARDS
STOCK A
SMARTER
KITCHEN
SHUTTERSTOCK
The 30 best packaged foods for blokes
Serving suggestion.
Not a very good
one, though...
64
Recommended grams of
protein you should be
consuming every day
PROTEIN
Mix things up for better results

healthy skin, hair
and nails; and helps
your body produce
enzymes, which help
maintain energy
and stamina, among
other things.
The best sources
of protein are ones
that contain all 9
essential amino acids.
These include animal
products meat, fish,
poultry, dairy and
eggs. But vegos can
still get their amino
acids, they just have
to choose carefully
from the right
legumes, seeds, grains
and vegies. Weve
included some of the
best sources for you
here. Give that shaker
a break and dig into
some of these.
Dip your rod in

Salmon is not just an
excellent source of
protein, its also a good
source of omega-3
fatty acids.
THE SLICE IS RIGHT
GOOD GREEK!
HOP TO IT
GOOD TO GOBBLE
FROM THE DEEP
GOOGS TO GO
Kraft high
protein cheese
Chobani
Greek yoghurt
Kanga Bangas
Steggles turkey
breast fillets
Coles frozen
baby octopus
Puregg
This is the highest

protein cheese
available, with 9.7
grams of protein per
25g serve. Its also the
lowest fat cheese on
the market, with only 1.4
grams of fat per serve.
Kraft uses a unique
manufacturing process
which reduces fat at the
same time as enhancing
protein content.
A 170g tub of Chobani
Gluten free and

98 per cent fat free,
Kanga Bangas carry
the Heart Foundation
Tick of Approval. A
single 100g serve has
only one gram of fat
and 20 grams of protein.
A perfect healthy
alternative to your
regular mystery meat
bangas. Available in
plain and bush tomato.
A tasty alternative
If youre not
to chicken, turkey
breast meat is super
lean (only 3.3 grams
of fat and almost no
saturated fat per
100g serve) and a
great source of protein,
at more than 20 per
cent protein. A good
source of riboflavin,
phosphorus and
selenium.
squeamish, this is a
great staple to add to
your diet. One tiny 100g
serve contains more
than 25 grams of protein
If youre worried about
chewy tentacles, dont
frozen octopus actually
has an advantage over
fresh because the subzero process helps to
tenderise the meat.
80 | EAT FIT
plain low-fat Greek

yoghurt contains almost
17 grams of protein
about twice as much as
other versions. It also
contains gut-friendly
probiotic bacteria and
calcium for strong
bones. Just stick to plain
flavoured versions
have about three times
more sugar in them.
Whats that, Skip?
Could it get any more

simple? Not only have
these guys cracked the
eggs for you, theyve
even separated the
yolks and whites. So
you can make yourself a
super-healthy omelette
in about two seconds
flat. Toss in some
veg and lean protein,
maybe some cheese.
Breakfast, lunch and/
or dinner is served!
SHUTTERSTOCK
Too many blokes

rely on too few
sources for their daily
protein fix. Living a
life of protein shakes
is not just going to
bore you sh*tless, it
also means youre
missing out on lots of
essential good stuff.
Protein comes in a
variety of sources,
including meat, milk,
fish, soy, and eggs, as
well beans, legumes
and nut butters.
The wider variety
of proteins you
consume on a regular
basis, the more your
body will benefit.
See, its not just about
muscle protein also
keeps your immune
system functioning
properly; maintains
CARBS
Boo! Stop being scared of them

If youre still
avoiding carbs like
the plague its time
to get over yourself
and start getting the
good stuff back into
your diet.
Your body needs
carbs and not just
for energy. Carbs
also help to regulate
your mood and
keep your intestines
healthy. Plus your
brain needs carbs to
function properly,
which is why you
might have found
yourself feeling a bit
stupid in the head
on low carb days.
Increasing the
amount of fibre
in your diet can
also keep your
heart healthy, by
helping to lower bad
33%
All carbs are not equal

The more processed
the ingredients, the
worse the food is for
you. Always read the
label and go for whole
grain carbs.
One 150g cup of wholmeal

pasta gives you this much of
your daily fibre requirement
GET YOUR FREEKEH ON
BROWN IS BEST
FOR BUCKS SAKE
MORNING GLORY
SUPER SAMBO
KEEN FOR KEEN-WAH
Goodness
Superfoods
freekeh
Sunrice low
GI brown rice
Vetta Gluten
Free Buckwheat
Pasta
Uncle Tobys
Multigrain Oats
Helgas Lower
Carb bread
Ceres Organics
red quinoa
Start the day with

some slow-release
energy thatll have you
powering through to
lunch. Low in fat and
calories and high in
fibre, these oats also
contain almost five
grams of protein per
serve. Bung a sachet
in the microwave and
youll have a warm,
satisfying breakfast.
Helgas makes this

bread lower carb by
using more deeds and
fewer grains. A slice of
lower carb bread has
around half the carbs
of a traditioanl white
loaf. Comes in four
varities five seeds;
soy and toasted
sesame; sunflower
and golden linseed; and
wholemeal and seed.
The mother of
all grains, quinoa
(pron. keen-wah) is
a complete protein,
meaning it has all nine
essential amino acids in
the correct proportions.
And one cup contains
more than eight grams
of protein. Quinoa can
be substituted for
pretty much any grain
in almost any recipe.
A great alternative to
SHUTTERSTOCK
cholesterol levels.
Of course, there
are bad carbs, but
were not suggesting
you eat them. No,
were talking about
unprocessed,
whole-grain, high
fibre, low GI carbs
that wont mess
with your blood
sugar levels or
turn you into a
pre-diabetic blob.
Australian and New
Zealand Nutrient
Reference Values
recommend that
carbs should make
up about 45 per
cent of your daily
intake. Try some
of the products we
recommend below
to keep your body
and brain running
at their best.
rice or pasta, freekeh is

a delicious roasted grain
from highly nutritious
young green wheat. A
good source of fibre
(almost a quarter of your
fibre RDI in one serve),
a source of protein (with
more than seven grams
of protein per serve) and
low in fat and calories.
Combines the benefits

of a wholegrain brown
rice with the advantages
of being a low GI food,
which means its digested
more slowly by the body
to provide a sustained
energy release. Brown
rice is unmilled and has
retained its bran layer,
which is the most fibreand nutrient-rich part of
the grain.
Made
from 100 per

cent super-healthy
buckwheat, this pasta
is gluten free and
contains more protein
than rice, wheat, millet
and corn. Part of the
Vetta Smart Pasta
range, which also
includes cholesterollowering and high
protein low carb pastas.
EAT FIT | 81
5C
Keep meat, dairy, egg and

seafood at or below this
temperature for safety
FRIDGE
Not just for keeping your beer cold

meal options. And if
your fridge is stocked
with good stuff, youre
more likely to come
home from work or
the gym and make
yourself something
decent to eat, rather
than logging onto to
Menulog and ordering
something you really
shouldnt. Like, pretty
much anything on
Menulog.
The key here is
to keep it simple. If
youre hungry and
tired, youre not going
to want to screw
around with lots of
prep work. You need
quick meal solutions
thatll keep you
happy and your body
healthy. Try some of
these. Youre welcome.
Subhead here
Beefy
inDiogoodness
ipis que
A single 100g
servesit
of
endipsae
nonsequi
lean beef mince
nets
ommolupisti
sequide
you 21g proteinquia
and
mporitempore
only 6.8g
sitatem
netfat.
mint
eaquund istiundam,
COTTAGE INDUSTRY
FAST AND FRESH
GONE FISHIN
BERRY HEALTHY
EIGHT IN ONE BLOW
DIP IN!
Dairy Farmers
cottage cheese
Heinz
SteamFresh
Birds Eye
fish fillets
McCain frozen
berries
V8 vegetable
juice
Yalla hummus
Cottage cheese is
A genius way to get
Get your omega-3s
Give your shake
Containing eight
full of casein protein

a slow-digesting
protein that supplies
your muscles with a
steady supply of vital
amino acids. Low in fat
and calories, cottage
cheese is great to use
as a substitute for
higher fat cheeses in
recipes, and also goes
great on crackers.
more veg into your

diet, Heinz SteamFresh
vegies are individual
serves that steam in
your microwave in
under three minutes.
Keep some in the fridge
at work as well as at
home, and youll always
have some healthy
vegies to add to your
lunch or dinner.
in a flash with Birds

Eye Ocean Selections.
Available in salmon,
hoki, dory, barramundi,
tuna and whiting, these
fillets are snap frozen
and unflavoured, which
means there are no
hidden added sugars,
salts or fat. Perfect for
steaming, baking or
pan frying.
or smoothie an
antioxidant blast
with McCains frozen
berries strawberries,
blackberries,
blueberries and
raspberries, with
no added sugar or
preservatoives or
anything else. Just pure
fruit, ready to go at a
moments notice.
different vegies,
including lycopene-rich
tomato and superfood
spinach, V8 is an easy
way to get two serves
of vegies into your day
in a single glass. If you
cant stand the thought
of drinking it, you can
also use V8 vegetable
juice in recipes like pasta
sauces and chilli.
82 | EAT FIT
Made from chickpeas,

hummus is rich in both
soluble and insoluble
fibre, so it can help
you maintain healthy
cholesterol levels
and healthy bowels.
Huzzah! Hummus is
also a great source of
molybdenum, a trace
mineral that helps your
body detox the nasties
like sulphites. A good
source of protein, too.
SHUTTERSTOCK
Go and open
your fridge right
now. Whats in it?
Were guessing a few
shrivelled apples,
half a six pack of beer
and some milk that
went off last Tuesday.
Maybe you should
throw that out...
Look, youre paying
the power bill to run
this thing its time
you started making
better use of your
fridge and freezer.
Apart from being
a great way to store
meals thats youve
prepared in bulk and
keeping your vegies
crisp (note to self: go
out and buy some
vegies), your fridge is
perfect for housing a
whole host of healthy
PANTRY
Time for a spring clean
Things can linger
in here forgotten for
years. So the best
thing you can do,
before you stock your
pantry with virtuous
fare, is to give it a good
old-fashioned clean
out. Throw away all
those 10-year-old
cans of baked beans.
While theoreticaly
they would still be
safe to eat, we really
dont want you taking
the chance. We like to
keep our readership
alive. Literally.
Toss everything
thats out of date
(youll be surprised
how much inedible
crap youve
accumulated over
the years). Next,
turf (or donate, if its
edible) anything
20
Because you can

A mere 100g sardines
packs an impressive
(albeit a bit smelly)
21g protein.
ISTOCK
youre unlikely to
or shouldnt eat,
or that youre never
going to use because
youre too darn lazy.
Next, make a list
of what you should
have . Make a start
with the products we
have listed below.
While youre
shoping, make sure
you check out the
nutritional info
panel on packaging.
Jiust because it says
its healthy on the
front, doesnt mean
that its actually an
evil super-villain
in disguise. Pay
particular attention
to serving size and
calories per serve,
and make sure its
low in fat, sugar
and sodium.
Percentage of food the

average Aussie discards
after purchasing
SPREAD EM
GOOD GERMS
LENTIL AS ANYTHING
FISHY BUSINESS
SWEET DISPOSITION
A POTENT BREW
Mayvers
peanut butter
Nature First
wheatgerm
McKenzies
SuperBlend
Safcol
Tuna Meals
Well Naturally
Chocolate
Green Tea X50
Mayvers peanut
The wheat grain
Super-charge your
Safcols tuna meals
This no-added sugar,
butter is made from just

pure natural Australian
peanuts and a little sea
salt. Unlike other brands,
Mayvers has no added
oil, sugar or hardened
fats. A good source of
niacin and antioxidants.
Very low in salt and
saturated fat and a rich
source of dairy-free
protein and fibre.
is made up of three
components
endosperm, bran and
germ. The germ is the
most nutrient-dense
part and includes plantbased protein. Use it
to add a protein boost
to oatmeal, pancakes,
smoothies and protein
shakes. Also a fantastic
source of dietary fibre.
meals with these

protein-packed blends.
Available in freekeh,
lentils and beans; lentils,
quinoa and beans; and
pearl and black barley.
Chuck them in soups,
stews and sauces for
a powerful protein and
fibre hit thatll help you
hit your RDIs without
even trying.
are an easy way

to get your protein
and omega-3 hit
anywhere. Perfect for
a last-minute idea for
lunch at the office or
for adding into salads
or pastas. Available in
four different flavours,
theyre a convenient
source of lean protein
and B vitamins.
stevia-sweetened range
comes in an array of
delicious flavours and is
available in milk and 70%
cocoa dark. A bunch of
studies have found dark
choc can ease stress,
lower blood pressure
and increase insulin
senstivity. It may also
help lower your risk of
heart disease.
Green tea contains

two potent flavonoids
anthocyanin and
proanthocyanidin
as well as catechin.
These are all powerful
flavonols that have
antioxidant and
anti-inflammatory
properties. So it can
help lower your risk of
pretty much anything
nasty. It may also help
your body burn fat.
EAT FIT | 83
0.8
Grams of protein you need per

kilo of bodyweight, says the
World Health Organisation
SUPPS
Handy helpers for that extra boost

top things up with a
shake. Your body can
only use aaround
50g of protein at one
time consume any
more than that and
it just goes straight
to your fat stores
(protein has four
calories per gram)
not your muscles,
as some powder
purveyors and gym
meatheads would
have you believe.
Balance out your
protein throughout
the day, aiming for
about 20g protein
per meal. Try to
eat as much whole
food as possible, but
keep these products
in mind for when
you need a protein,
energy or vitamin
and mineral hit.
A little help from

your blends
While whole foods are
always best, a quality
supplement can help
you hit your RDIs
HEAR ME RAW!
SWEET AS
A BURNING ISSUE
YOUR HYDRATE MATE
MUSCLE MAKER
POWDER POWER
Amazonia Raw
Isowhey Sports
energy bar
Horleys Bioburn
Endura
Rehydratiom
INC. Creatine
Isowhey Sports
BCAA powder
Eat one of these bars
fat oxidation, increases

metabolic rate,
enhances mental focus,
boosts energy levels
and enhances your
mood. Contains caffeine
from three natural
sources (green coffee,
green tea and guarana)
to deliver a long lasting
energy without the
jitters or crash. Just
dont drink after 4pm.
Raw Greens is the

perfect, completely
natural supplement to
bump up the nutritional
value of your morning
smoothie or shake.
Its one of the most
comprehensive
superfood supplements
on the market and is
packed with nutrient
dense greens. Also free
from gluten, dairy, eggs,
soy, GMOs and nuts.
84 | EAT FIT
before an event as part

of a carbohydrateloading strategy and
to ensure sufficient
levels of muscle and
liver glycogen, during
an event to stabilise
blood sugar levels and
provide ongoing fuel,
or after to replace
expended nutrients and
to maximise recovery.
Bioburn promotes
New Endura
Rehydration
Performance Fuel
features a specialised
electrolyte profile and
contains sodium and
potassium at levels
recommended for
athletes. It also contains
20 g of carbohydrates
to assist energy
production when
you need it most.
A micronised form
of creatine for a more
advanced format
to support better
absorption and
utilisation in the body.
Creatine supports
strength, power and
energy production. This
is a single ingredient
product in a versatile
format that you can
add to juice, shakes
and other drinks.
This powder provides

therapeutic amounts of
three essential amino
acids involved in building
and maintaining lean,
dense muscle mass;
leucine, isoleucine and
valine. Take it in water
or a shake before,
during and/or after
exercise to promote
protein balance in
skeletal muscle.
SHUTTERSTOCK
No matter how
well youve stocked
your pantry, fridge
and freezer, there
will always be times
when youre in too
much of a rush to
muck about with
cooking, and need a
protein or energy hit
fast. Thats why its
smart to always
have an arsenal of
supps on hand that
you can grab when
youre in a rush.
A quick note
for shake fans: its
important that you
dont overdo it with
your protein shakes.
If youre already
eating enough
protein (an 80kg
man needs around
64g protein per day),
you dont need to
RV
INTE
IEW
YOU CAN BE A NORMAL
PERSON AND BE VEGAN...
YOU DON'T NEED TO BE SOME
HIPPIE ON A COMMUNE
THE THUGS LIFE

An unconventional approach to veganism:
eat clean and swear like a trooper
hen you
hear the
word
vegan, it probably
conjures up an image
of a weedy-looking
dude with dreads
twirling a firestick.
Or a holier-thanthou yogi who says
Namaste too much.
Thats why its such a
refreshing surprise to
meet Matt Holloway
and Michelle Davis (at
left) a smooth-looking
vegan couple from LA
who swear like sailors
86 | EAT FIT
and create the kind of

food your fire-twirling
buddy would have wet
dreams about. The
pair is behind the viral
vegan food blog Thug
Kitchen a recipe
site that verbally
abuses people into
eating more fruit and
veg, encouraging its
readers to do things
like eat a goddamn
salad and drink one
of these nutritious
sons of bitches.
Its hilarious, and
surprisingly effective.
Even squeaky-clean
Gwyneth Paltrow took
time out from being
an insufferable pain to
give the book a shoutout on her own blog.
The site has been
so successful its led
to a cookbook: Thug
Kitchen: Eat Like You
Give A F*ck. It aims
to prove you can eat
well and still be a total
badass in the kitchen.
We kicked around
the idea of a book, but
we never thought
it would happen, let
alone be as successful
as it has been, says
Matt. He and Michelle
started the blog back in
2012, and it went viral
about two years ago.
Some people started
sharing it on Reddit
and I think everyone
was so taken aback,
Matt says. No-one had
seen anything like it
nice food photography
with a giant swear
word through it.
The idea behind
Thug Kitchen came
from Michelles efforts
to get Matt to start
eating better. I started
showing him other
food blogs and he
f**king hated it, she
says. He thought they
were so pretentious.
Matt chimes in:
Yeah, Michelle was
showing me a lot of
websites and food
blogs and I couldnt
relate to them. And it
was just kind of, dude,
f**k that lets write
something that I would
want to read. There
was no website or food
blog I could relate to,
so we created Thug
Kitchen as something
we would want to read.
While shes had
no formal cooking
training, Michelle
(who creates all the
recipes) has always
been a passionate
home cook. I worked
in a shoe store for
eight years and I didnt
have a lot of money
so I always cooked
at home and just got
really good at it by
default, Michelle says.
And Matt was such a
skilled photographer,
so we decided to start
a website so we could
have an escape from
our sh*tty regular lives.
The blog, and
book, are certainly
a revelation, and not
just because of the
liberal sprinkling
of profanities. The
recipes are inspired,
and the photography
is so appealing it
could make Ronald
McDonald turn vegan.
And thats one of the
ideas behind Thug
Kitchen that you
can eat well and really
healthily without
animal products.
I was an omnivore,
then I was vegetarian
and then I went
vegan, Matt says.
I think when people
try to make that
transition, they try
to replace food that
theyre used to, and
thats a really big
mistake, because
youll be focusing
on the things that
youre missing. People
should be using it
as an opportunity to
expand their horizon
and try new things
that theyve never
had before. And who
the fuck doesnt love
a good burrito?
Yep, theres burritos.
Also cake and cookies;
fried rice and chilli;
even chips and dip.
You can be a normal
person and be vegan,
Michelle says. You
dont have to be some
hippie on a commune.
Although if thats
what you want, thats
totally fu**ing okay.
A bonus, the recipes
are cheap and easy
to make. Theyre also
crammed full of good
stuff. Weve included
a few here. Talk about
recipes to swear by.
ROASTED BEER AND

LIME CAULIFLOWER
TACOS WITH
CORIANDER COLESLAW
INGREDIENTS
1 head cauliflower (about 500g)

3/4 cup beer
1/4 cup vegetable stock
1 tablespoon lime juice
1 teaspoons soy sauce
or tamari
1 tablespoons of your go-to
chipotle hot sauce
1 to 2 cloves garlic, sliced
1 teaspoons chilli powder
1 teaspoon smoked paprika
teaspoon ground cumin
teaspoon garlic powder
Pinch of salt
1 tablespoon olive oil
brown onion, chopped
6 corn tortillas
1 avocado, sliced
MAKE IT
1) Crank your oven to 200C.

Grab a rimmed baking tray.
2) Chop the cauliflower into small
florets. In a saucepan, warm
the beer, stock, lime juice,
tamari, hot sauce and garlic
over medium heat. Add the
cauliflower and simmer for
about 1 minutes. Drain.
3) Toss the spices, salt and olive
oil together in a large bowl.
Add the cauliflower and
onion and stir til those f**kers
are coated. Dump it on the
baking tray and bake until
browned, stirring halfway,
about 20 minutes.
4) To make the tacos, warm
the tortillas in the oven or
microwave for a hot minute
and then pile them high with
the cauliflower filling, slices
of avocado, some of the slaw
and top with plenty of salsa.
QUICK LIME AND
CORIANDER COLESLAW
head of green cabbage

(about 250g)
1 small carrot
2 tablespoons lime juice
2 tablespoons rice vinegar
1 teaspoon olive oil
teaspoon salt
cup chopped coriander
Cut the cabbage into the thinnest
strips you can and make sure those
pieces are no longer than 5cm.
This is a great time to get good
with your knife if you are looking
for a silver fu**ing lining in all that
chopping. Chop the carrot into thin
matchsticks of the same length.
Got that sh*t down now, right? In
a small glass, mix together the lime
juice, vinegar, oil and salt. Add the
dressing right before you are going
to eat and toss that sh*t well. Add
the coriander and serve.
Makes about 6 tacos
EAT FIT | 87
BLACK BEAN TORTAS

WITH COCONUT
CHIPOTLE MAYO
INGREDIENTS
Coconut chipotle mayo

1 cup canned coconut milk
cup of your favourite
chipotle hot sauce
cup olive oil
1 tablespoon ground chia seeds
1 teaspoon lemon juice
teaspoon garlic powder
Pinch of salt
Creamy black beans
1 teaspoon oil
1 brown onion, chopped
3 cloves garlic, minced
1 tablespoon chilli powder
teaspoon ground cumin
3 cups cooked black beans
1 cups vegetable stock
Juice of 1 lime
Salt to taste
Torta trimmings
4 crusty rolls, split and toasted
Lettuce
Sliced tomatoes
Sliced red onion
Sliced avocado
MAKE IT
1) First, make the mayo. Throw all

those mayo ingredients in your
blender or food processor and
run that mother**ker on high for
about a minute so everything is
good and mixed. Taste and see
if you want more hot sauce. Pour
this all in a cup or bowl and store
it in the fridge until you need it.
It will thicken in there, just fu**ing
be patient.
2) Next, make the beans. Heat the oil
in a large soup pot over medium
heat. Throw in the onion and saut;
it until it starts to look golden
brown, about 5 minutes. Add the
garlic, chilli powder and cumin and
cook for another 30 seconds. Add
the beans and stock and stir that
sh*t up. Let it come to a simmer
and then turn down the heat real
low. Using a potato masher or
big-ass spoon, smash up all those
beans as best you can. Think
chunky guacamole. Add the lime
juice and then taste. Add some
salt or more spices if thats the
kinda sh*t youre into. Now turn
off the heat and make a torta.
3) Grab a toasted roll and smear with
a bunch of the coconut chipotle
mayo. Pile a f**kton of the beans
on the bottom half. In between,
add whateverthef**k you want.
Lettuce, tomatoes, red onion and
some avocado are some timetested choices, but be creative and
sh*t. Serve right away with some
extra hot sauce.
Makes 4 tortas
88 | EAT FIT
THUG KITCHEN:
THE OFFICIAL COOKBOOK
By Thug Kitchen. Copyright
(C) 2014 by Thug Kitchen,
LLC. Published by Hachette
Australia, available now. EF
sports
drugs
prepare your own
By harnessing the power of your weekly shop and with a bit of kitchen prep,
you can boost your fitness by making your own performance-enhancing
drugs all completely legal and with no nasty side effects { By JOEL SNAPE }
THE DRUG
ANABOLICS
This, of course, is what most people mean

when they say steroids the muscleboosting drugs used by everyone from
sprinters to bodybuilders. They do boost
muscle growth, but they can also cause
infertility, baldness and excess body hair.
As well as being illegal, of course.
THE SUBSTITUTE
KANGAROO
This super-lean meat is high in omega-3 fats

which enhance anabolic signalling after
training and energy-giving iron to get you
back in the gym again. Its also 12 per cent
richer in protein than beef, containing
22g against 19.6g per 100g and much
cheaper to buy in the supermarket.
90 | EAT FIT
THE DRUG
HUMAN GROWTH HORMONE
Your body produces growth hormone

naturally, but thats not enough for some
athletes, who use the synthetic version
to boost muscle. Side effects include
unexpected facial growth, which makes it
hard for dopers to deny theyve been using it.
THE SUBSTITUTE
GREEK YOGHURT
AND PINEAPPLE
This works best as a pre-bed snack.

Research in the Journal Of Clinical
Endocrinology found pineapple boosts
night-time serotonin and melatonin
production, which assists the production of
HGH. Yoghurt is full of L-glutamine, which
has been linked to HGH-boosting effects.
INSTEAD OF TRT, EAT

BROCCOLI. IT CONTAINS
INDOLE-3-CARBINOL,
A PHYTOCHEMICAL
THAT STRENGTHENS
TESTOSTERONES
MUSCLE-BUILDING
EFFECTS
THE DRUG
EPO
Theres a reason every crooked Tour de

France team kept a synthetic version of the
naturally occurring hormone erythropoietin
(EPO) in their saddlebags it regulates red
blood cell production, allowing more oxygen
to be carried to the muscles, which improves
endurance. The downside? Overdo it and
your blood turns to sludge.
THE SUBSTITUTE
THE DRUG
TRT
The bad news: once you hit your 30s,

your testosterone levels start their
inevitable decline, affecting muscle
mass, body-fat levels and virility in
ways you wont like. Ifits causing you
a medical problem, doctors can prescribe
testosterone replacement therapy (TRT),
but theres a downside if your body gets
too much T from therapy, itll downgrade
production even further.
THE SUBSTITUTE
DANNY BIRD
VENISON AND BROCCOLI
Meat is great for testosterone, but

a University of Utah study in the US
suggests that too much of the saturated
fat found in beef can reduce its effects.
Venison, however, sits right in the
sweet spot. The broccoli contains
indole-3-carbinol, a phytochemical
that strengthens testosterones musclebuilding effects and reduces the damage
caused by oestrogen. For added flavour,
cook both in butter and sprinkle
parmesan on the broccoli.
SCRAMBLED EGGS
AND CAPSICUM
The most common dietary intervention

for increasing red blood cell production
in athletes is similar to the one for treating
anaemia, and that means getting the form
of iron known as haem (or heme) from
egg yolks or red meat. For an extra boost,
improve your bodys ability to absorb it
with vitamin C-rich capsicum.
THE DRUG
ADDERALL
Initially prescribed to ADHD-afflicted

children, this smart drug is now the
secret weapon of overachieving highschoolers and executives. But theres a
chance the effect is all placebo in a US
study, users did no better in cognitive tests.
THE SUBSTITUTE
BLUEBERRIES AND ALMONDS
Blueberries are the fruit highest in

anthocyanins, flavonoids that can enhance
memory, help rejuvenate brain cells and
reduce the risk of dementia. Almonds are
high in tyrosine, an amino acid that helps
production of dopamine the feelgood
chemical produced by Adderall. EF
EAT FIT | 91
cook
like a
pro
1)
Expert chefs walk you
through nine essential
cooking skills that every
man should master
{ By LINDSAY FUNSTON }
(the secret playbook)
PAN-ROAST A STEAK
A favourite among chefs, this technique creates a gorgeous sear. For the most flavourful
steak, start with a rib eye and make sure the cut is at least 4cm thick.
Before searing, bring your meat to room temperature. I take mine out of the fridge
an hour before cooking so that the thermal trip to doneness will be as short as possible,
says Brown. Be sure to season both sides with salt to pull water- soluble proteins out
of the meat. When these proteins hit the pan, they will help create a flavourful crust.
While the steak comes to room temperature, heat the oven to 250C the faster the
roast takes place, the juicier the meat will remain and place a 25-30cm cast-iron frypan
inside the oven. A great sear is created most efficiently by conduction direct contact
with a very hot surface, notes Brown.
Once the oven reaches 250C, remove the pan and place it on the stove over high heat
for 5 minutes. Coat the steak lightly with oil and place it in the hot, dry pan. Allow the
meat to sit in the pan for 30 seconds without being touched, then flip it with tongs and
cook for 30 seconds more. Transfer it to the oven and cook for 2 minutes. Flip and cook
for 2 more minutes for medium-rare; remove from oven. Dont forget to let it rest,
Brown stresses. Always let a steak sit off the heat for 3-5 minutes before cutting so that
more juices will be retained in the meat.
92 | EAT FIT
CLAIRE BENOIST
Alton Brown, chef and author
SEASON BOTH
SIDES WITH
SALT TO
CREATE A
FLAVOURSOME
CRUST
EAT FIT | 93
BRAISE
FISH
Marc Forgione,
Iron Chef and
restaurateur
When you cook fish it releases

some of its own juices, Forgione
says, which is why cooking it in
a broth is smart.
Take a couple of fillets of
snapper or cod, season them
with salt and place them in an
ovenproof saut pan.
For broth, you need just three
ingredients: clam stock (1 cup),
lemon juice ( cup) and white wine
( cup). Mix those together and
add whatever herbs you happen
to have on hand fresh bay leaves,
a sprig of oregano, some basil
or parsley.
Pour broth into the pan until it
reaches halfway up the fillets.
Leave the tops showing so
you get colour, says Forgione.
Bring liquid to a simmer on the
stove top, then transfer to a 200C
oven for 5 minutes. Transfer to
plates and squeeze with lemon.
COOKBOOK
STARTER KIT
(PLUS: SOME APPS)
Stock your shelf and your

phone with these five musthave reference guides
FOR MAKING
BASICS BETTER
How to Cook Everything
by Mark Bittman
With more than 2000 recipes, this
behemoth from the The New York
Times food columnist teaches
straightforward techniques
aimed to empower new cooks.
FOR ENTERTAINING
The Barefoot Contessa
Cookbook by Ina Garten
The sophisticated American
cook makes no-fuss, seasonally
driven dishes that are great for
guests or for feeding yourself.
FOR GRILLING OUT
The Barbecue! Bible
by Steven Raichlen
Rule the summer cookout
with this encyclopaedia for
grilling fish, ribs, vegetables
even dessert.
FOR SLICING AND DICING
Culinary Knife Skills
by StellaCulinary.com
With video tutorials on how to
chop up every ingredient from
onion and avocado to turkey
and prime rib, this app, which
is free on iTunes, will turn you
into a blade runner.
FOR FISH KNOW-HOW
Seafood Watch
by Monterey Bay Aquarium
This free digital pocket guide
breaks down each species
with a sustainability rating.
Its available on iTunes and
Google Play.
94 | EAT FIT
DO GUAC
THE RIGHT
WAY
Ivy Stark, chef and
author of Dos
Caminos Tacos
This beloved dip is all about

texture: creamy but still a
tad chunky. The best way to
achieve that? Perfectly ripe
avocados. Three things to look
for: Always choose one that
has shiny, pebbly dark skin and
a stem intact, and yields slightly
to gentle pressure, says Stark.
To make a batch, use the
back of a spoon to mash
1 tbsp chopped coriander,
1 tsp finely chopped white
onion, 1 tsp minced jalapeo
and tsp salt in a bowl.
You want the ingredients to
become a paste so that they
release their oils, Stark says.
Add 2 ripe avocados and
gently mash with a fork until
chunky-smooth. Fold in another
1 tbsp chopped coriander, 1 tsp
finely chopped white onion
and 1 tsp minced jalapeo,
then stir in 2 tbsp finely
chopped tomatoes (cored
and seeded) and 2 tsp lime
juice and adjust salt.
Salt is really important here
to develop the flavour, Stark
says. If you want to cut back,
she recommends an extra
squeeze of lime for more zing.
ROAST
VEGETABLES
Carla Hall, chef and
author of Carlas
Comfort Foods
My two mottos for roasting

vegetables: the hotter, the quicker,
the better; and theres flavour in
the brown, says Hall. A hot oven
makes a big difference: preheat
to 200C or up to 230C.
Cut the vegetables into
uniform pieces to ensure theyll
cook evenly, then dress them.
I prefer tossing them in a bowl
rather than drizzling on a baking
sheet to make sure they get plenty
coated, Hall says. Season your
vegies with salt and pepper, then
add some smashed garlic and fresh
herbs and spread in a single layer
on a baking sheet.
Place pan on the middle oven
rack and cook until vegetables
are blistered, brown and crisptender, flipping halfway through
if necessary. Finish with a squeeze
of lemon for brightness.
MAKE
A MIXED
GREEN
SALAD
Curtis Stone,
Melbourne
celebrity chef
Sounds easy enough, but

perfecting a simple salad
can actually be tricky. Think
about a mix of textures and
flavours, says Stone. You want
something crunchy like romaine,
something peppery like rocket,
and maybe something frizzy like
endive. Then wash your greens
and properly dry them a
waterlogged salad looks sad!
says Stone with the help of
a salad spinner.
The key to any salad is
not to dress or toss it with
other ingredients until youre
ready to serve it, or else the
textures collapse, says
Stone. Have your lettuces and
toppings prepped and your
vinaigrette made, but wait to
combine them.
As for toppings, Stone opts
for nuts (toasted walnuts,
pecans or pine nuts) and
homemade croutons. Memorise
a back-pocket basic vinaigrette:
Stone prefers equal parts
vinegar to oil for a real
sharpness. He adds: Always
toss your vinaigrette into your
greens and not the other way
around to avoid overdoing it.
Opening spread: Food st yling by Suzanne Lenzer; Opposite page:

F o o d s t y l i n g b y J a m i e K i m m ; C u r t i s S t o n e : R a y K a c h a t o r i a n ; B o o k : b o h o r q u e z . o r g ; I l l u s t r a t i o n s b y L- D o p a
Dont overthink it
Curtis Stones cooking
philosophy: keep ingredients
local and seasonal and
treat them simply
PULL OFF
PERFECT PASTA
Michael White, chef and author
of Classico e Moderno
FOR SAUCE
THAT STICKS,
DONT COAT
YOUR PASTA
WITH OIL
Avoid gummy, tasteless

noodles by following the
lead of chef White. First,
decide which pasta will
pair best with your sauce.
Not every sauce goes with
every pasta shape, White
says. Flat pastas go best
with rags or any sauce
with texture and cream.
For stuffed pastas (ravioli,
tortellini), stick with butter
and sage sauces anything
light that will complement
the stuffing. Rigatoni,
macaroni and penne go
well with really any sauce.
Resist the urge to simply
fill a pot with water and
dump in noodles. For
500g of pasta (about four
servings), add 4-5 litres
of water. Not enough
water and it will become
too starchy, warns
White. Your pasta needs
ample cooking space to
move around.
Next, salt the water with
a heavy hand: It should
taste like the sea, says
White. Go by the time on
the package instructions,
and 2 minutes before your
pasta is done, reserve
cup of cooking water
this will help loosen
up your sauce. Drain
and transfer the pasta to
a frying pan (heated over
low heat) with your sauce
so the two can finish
cooking together. One
old wives tale to avoid:
never add oil to pasta
water, warns White
the sauce wont stick!
EAT FIT | 95
GEAR UP
Youre set with
measuring
cups and
mixing bowls.
Now make
sure you have
these five
trusty tools.
All are
available
at williamssonoma.
com.au .
A) TONGS
Once you start using these
to finish off pasta in a skillet,
toss vegetables and turn
meats, youll never go back.
OXO Locking
23cm Tongs, $16
OUR PICK:
B) VEGETABLE PEELER
Eat your vegies more often
with an easy-to-grip peeler
that removes skin in a breeze.
OUR PICK:
Kuhn Rikon Straight
Peeler, $5
Cooking with a conscience Outside his two kitchens,

Bill Telepan promotes healthier food for school kids
C) CAST-IRON FRYING PAN

While this endlessly versatile,
sturdy pan is excellent for
sauting, frying and baking,
its the ultimate companion
for searing meat before
heading into a hot oven.
D) GRATER
Razor-sharp edges make
this stainless-steel gadget
a workhorse; use it to finely
shred hard cheeses (parmesan,
pecorino); garlic; ginger;
citrus zest; spices (cinnamon,
nutmeg); and even chocolate.
Microplane
Rasp Grater, $19
OUR PICK:
E) CHEFS KNIFE
Be sure to take one for a
test drive: you want a knife
that feels like an extension
of your hand. A 20cm blade
is most popular and works
well for common chopping
tasks: onions, fresh herbs and
sturdier produce like melons
and pumpkin.
Zwilling
J.A. Henckels 20cm
Pro Chefs Knife, $199
OUR PICK:
96 | EAT FIT
Bill Telepan, chef and owner of Telepan

and Telepan Local in New York, US
A little foresight goes a long way: brining the bird

overnight is key. The salt will penetrate the meat so
it comes out juicier, says Telepan.
Rinse the bird, pat it dry, lightly salt the skin and the
cavity and keep it in your fridge. When youre ready
to roast, preheat the oven to 210. Pat the bird dry
with a paper towel and season with more salt. (I dont
like to use pepper it tends to burn, says Telepan.)
Tie the legs together with kitchen twine and place
the bird on a rack, roasting pan or cast-iron skillet.
Take a couple of tablespoons of soft butter or olive
oil and rub it on the breast to help it brown, says
Telepan. Roast for 45 minutes to an hour, basting the
breast halfway. To test for doneness, use a small knife
to pierce the fattiest part of the leg. If juices run clear,
the meat is cooked. If the juices look red or muddled,
it needs more time. Once its finished cooking, let it
rest. As it cools, the juices start to reabsorb back
into the meat, says Telepan.
ROAST A CHICKEN
MAXIMISE PAN DRIPPINGS

Mark Bittman, author of
How to Cook Everything Fast
After you sear a steak, dont even think about

tossing out the flavourful bits left over in the pan.
In 3-5 minutes, you can have a pan sauce. The
whole idea is that you combine water, wine or
stock with whats left in the pan after cooking
something usually meat or fish, says Bittman.
To make one, brown whatever youre cooking
so you get a nice caramelisation on the bottom of
the pan. Once your meat or fish is almost done
cooking, remove from the pan and let it rest, then
turn the heat to high. At this point, add some extra
seasonings to the pan, Bittman says. Butter and
shallots are classic, but it could be olive oil and
garlic or anything similar.
Then, splash in some liquid and scrape the bottom
of the pan until the mixture is uniform and the liquid
reduces to a sauce. (For a thicker texture, Bittman
recommends whisking in a little butter.) Return the
meat or fish to the sauce for a minute or so just to
reheat, and youre done.
F o o d s t y l i n g b y S u z a n n e L e n z e r ; C o o k i n g g e a r : S a m K a p l a n ; Te l e p a n : N e v i l l e E l d e r / C o r b i s
Lodge 25cm
Round Fry Pan, $70
OUR PICK:
POACH
AN EGG
Greg Marchand, Paris chef and
author of the cookbook Frenchie:
New Bistro Cooking
A poached egg is
much healthier than
a fried one and much
more pleasurable to
eat, says Marchand.
But you must follow
a few very important
rules. Use the
freshest eggs you can
find as the egg gets
old, the white begins
to liquefy and
make sure theyre
at or close to room
temperature when
they hit the water.
Otherwise, the egg
will stay too cold.
Bring a pot of water
to a simmer (not
a boil) and add a
dash of white wine
vinegar, but no salt:
It will break the egg,
Marchand says, but
vinegar will help it
stay nice and round.
Carefully crack
the egg into a small
ramekin or bowl,
making sure not to
break the yolk, then
take a whisk and
create a whirlpool
before pouring in
the egg.
Simmer for 1 to
2 minutes and use
a slotted spoon to
transfer the egg to
a paper towel. Serve
on salads, in soups
or with a piece of
toast and a drizzle
of olive oil.
WHITE WINE
VINEGAR
HELPS YOUR
POACHED
EGGS STAY IN
ONE PIECE
EAT FIT | 97
RV
INTE
IEW
MY CONCERN AROUND CHEAT

MEALS IS PEOPLE USE THEM
TO EAT LIKE ITS THEIR LAST
DAY ON EARTH
my profession to
become a trainer
that I really started to
understand the finer
details of nutrition, and
developed the skills
I've honed over the
past decade.
EF: What did the
army teach you
about discipline?
SW: The army
taught me that life
is stewardship, not
ownership to be
responsible for
everything down
to the last detail.
Teamwork and the
bigger picture always
play the leading role, so
being the best you can
possibly be is always
at the forefront of your
mind. It takes a lot of
training, commitment
and repetition to
ingrain these skills
and have them as
second nature.
NO EXCUSES
Heads up: the Commando is coming to your kitchen...

(make sure you hide all the sharp objects)
teve
Commando
Willis has
become a household
name, mostly due
to his ability to be
really mean to fat
people while wearing
sunglasses on
television. But while
that tough guy
persona is obviously
partly for show, Willis
is as strict about his
own nutrition and
exercise regimen as
98 | EAT FIT
he is about his
tubby charges.
Now his sights are
set on you, with
the release of a
new cookbook and
online program,
Get Commando Fit
(getcommandofit.
com.au). We chatted
with the big fella
(while sitting
nervously at a safe
distance) to find out
what the Commando
can teach you.
EF: Have you always

eaten well?
SW: My own personal
nutrition journey
has been a bit of a
roller coaster. In my
younger years it was
great; throughout
my army career it
got a little tough,
especially when we
were deployed in the
field and the only food
on hand was ration
packs. It was postarmy when I changed
EF: Any strategies

you can recommend
for people needing
more discipline?
SW: Firstly, youve got
to have the desire to
want to change. Next,
commit to the goal.
Construct a plan and
prepare. Finally, take
action! Nothing will
change if you don't
take the first step.
EF: Whats the biggest
diet mistake most
Aussie men make?
SW: Our attitudes
towards food! We
either don't care, have
an it'll be right, mate
approach or lack the
knowledge to make
informed choices.
EF: If you could get
someone to change
one thing about their
diet, what would it be?
SW: Remove as much
sugar as possible.
EF: You dont believe
in cheat meals?
SW: I don't believe in
rewarding ourselves
with food. Granted,
we are going to have a
night out with friends,
a birthday or wedding
and we'll let our hair
down and indulge
in foods we may not
normally eat and
have a few drinks. My
concern around cheat
meals is that people
use them to eat like it's
their last day on earth
and somehow justify
that it's okay!
EF: Surely the
Commando must
have one weak spot?
SW: I'm human like
anyone else. I enjoy
my food and from
time to time eat foods
I may not normally
eat. I'm a savoury
kinda guy, so things
like hot chips or a
chicken schnitzel
are things I'm more
inclined to indulge in.
EF: Tell me about
your approach to
health and fitness.
SW: Its one of No
Excuses, however
I have over the years
identified that it takes
so much more than
a military mindset
to help people. So,
a No Excuses
approach combined
with compassion,
empathy and an
understanding that
we're all dependent on
one another to break
through barriers and
accomplish goals.
EF: What has working
on this cookbook
taught you?
SW: That food can
look and taste
fantastic and still be
nourishing to your
body, mind and spirit.
Check out some of
Steves recipes at
right and over the
page. Eat them and
like them, or you'll
be sorry.
ROSEMARY AND
GARLIC BRAISED
LAMB SHOULDER
WITH SWEET
POTATO MASH
INGREDIENTS
2kg lamb shoulder, bone in

Sea salt and cracked black
pepper, to taste
2 medium onions, about
300g, quartered
1 whole head of garlic,
peeled, roughly chopped
1 bunch rosemary
150ml white wine
2 litres beef stock
Sweet potato mash
MAKE IT
1) Preheat oven to 160C.

Season the lamb really well
with salt and pepper. Heat
a heavy-based ovenproof
dish with a tight-fitting lid
over a medium heat. Add
the lamb, fat side down.
After a minimum of 5
minutes, turn the lamb over
and cook on the underside
for a further 5 minutes until
nicely browned.
2) Add the onion, garlic,
rosemary and wine and
allow the wine to cook for
a few minutes and reduce
before adding the stock.
Place the lid on the dish
and put in the centre of the
oven for 3 hours. Remove
the lid to check the meat by
gently pressing the meat
with a pair of tongs it
should fall away from the
bone easily; if not, return
to oven for another 40
minutes or so, check again.
3) Remove the meat from
the pan and place on a
chopping board. Remove
the bones and discard and,
as you do this, remove any
visible fat and connective
tissue. Shred the meat and
place in a bowl.
4) Strain the liquid from the
pan and allow the fat to
settle on the top. Skim
the fat from the liquid and
discard. Pour some of the
juices onto the meat and
stir well.
5) Divide the meat between
each serving plate with 3
tablespoons sweet potato
mash and the remaining
pan juices.
Serves: 4-6
EAT FIT | 99
BEEF MASSAMAN
CURRY
INGREDIENTS
500g stewing beef shank,

gravy or brisket
4 cups beef stock
1 tablespoon coconut oil
10 shallots
2 tablespoons Massaman
curry paste
1 tablespoon grated coconut
sugar
12 tablespoons fish sauce
1 tablespoon tamarind paste
or lemon juice
100ml coconut milk
2 cinnamon sticks
250g sweet potato, peeled
and cut into 3cm cubes
A few sprigs coriander,
for garnish
Sliced spring onions,
for garnish
MAKE IT
1) Trim the meat of any excess

fat and sinew and cut into
5cm cubes. Place in a
medium saucepan with the
stock and bring to the boil.
Simmer the meat on a low
heat for 2 hours.
2) Heat the oil in a heavy-based
pot and fry the shallots until
brown. Add the curry paste,
reduce the heat and cook
gently for about 5 minutes.
Add the sugar, fish sauce,
tamarind, coconut milk,
cinnamon sticks and sweet
potato and bring to the boil.
Reduce the heat to medium
and cook for a further
15 minutes or until the
sweet potato is cooked.
3) Stir in the meat to reheat.
Taste the curry and adjust
seasoning if required.
4) Transfer to a serving dish,
garnish with coriander and
spring onions and serve.
Serves: 4
GET COMMANDO FIT

Get Commando Fit
Cookbook by
Commando Steve Willis
is published by Hachette
Australia ($29.99). EF
100 | EAT FIT
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breakfasts
Morning meals are traditionally
packed with empty calories. But
substitute a few ingredients and
you can enjoy the same tastes and
textures with fewer carbs, more
protein and just as many pancakes.
{ By SEAN HYSON }
Batter up!
Waffles made
with flaxseeds
offer hearthealthy fats and
loads of fibre
David Ark y / Food st yling by Claudia Ficca
of
champions
EAT FIT | 103
Sweet surprise
Just because you cant
eat grains on a Paleo diet,
doesnt mean you cant
indulge in a tasty pancake
PALEO
PANCAKES
MAKES: 8 SMALL CAKES
INGREDIENTS
35g coconut flour
3
eggs
tbsp honey
tbsp coconut oil,

melted (plus extra
for pan frying)
tbsp Vitasoy
unsweetened
coconut milk
tsp bicarb soda

tsp apple cider vinegar
Fresh strawberries
DIRECTIONS
1) Place coconut flour,
eggs,honey, coconut
oil and coconut milk into
a bowl and whisk until
combined.
2) Mix vinegar and bicarb
soda in a bowl until it
fizzes. Quickly pour
it into the coconut
mixture and whisk well.
3) Heat frying pan on low
heat. Add coconut oil to
coat pan, then ladle in
small amount of batter.
4) Cook for 1 min or until
bubbles appear on
surface. Flip, cook for a
further 10-20 seconds.
Add strawberries.
NUTRITION
60g carbs, 52g fat
104 | EAT FIT
FLAXSEED WAFFLES WITH SAUSAGE SEE P R EV IOU S PAG E
MAKES: 3 WAFFLES AND 3 SAUSAGE PATTIES
INGREDIENTS
tbsp canola oil
DIRECTIONS
WAFFLES
tbsp flaxseeds
tsp vanilla extract
TO PREPARE WAFFLES
Cooking spray
1) Place flaxseeds in a
blender and process
until ground. Set the
flaxseed meal aside.
cup plain flour

1/
8
cup wholemeal
plain flour
tbsp wheat germ
tbsp sugar
tsp baking powder
Dash salt
cup low-fat milk
cup whisked eggs
(about 1 eggs)
Sugar-free syrup
SAUSAGES
tsp sea salt
tsp sage
tsp thyme
tsp paprika
tsp black pepper
Dash cayenne pepper
450g pork mince
2) Combine the flaxseed

meal, flours, wheat
germ, sugar, baking
powder and salt in
a large bowl. Make
a well in the centre.
3) In another bowl,
combine milk, eggs,
oil and vanilla, and
then add to flour

mixture, stirring
until moist.
5) Coat a waffle iron
with cooking spray;
preheat. Spoon
cup of batter per
waffle onto the hot
iron, spreading
batter to edges.
Cook 6 minutes
or until steaming
stops. Repeat with
remaining batter.
5) Serve waffles with
sugar-free syrup.
TO PREPARE
SAUSAGES
1) Mix spices in a bowl,
then mix into the
pork with hands.
Form 3 patties.
2) Place a frying pan over
medium heat. When
hot, add the pork
and pan-fry for 34
minutes per side
or until no longer
pink in the centre.
NUTRITION
56g carbs, 25g fat
EGGS BENEDICT WITH CRAB

MAKES: 2 SERVINGS
INGREDIENTS
DIRECTIONS
cup grass-fed
whole milk
1) To make the sauce,

combine first 5
ingredients in a small
saucepan over low
heat, stirring with
a whisk. Add butter
and stir until it melts.
Keep warm.
cup light mayo

tbsp fresh lemon juice
1
tsp Dijon mustard
tsp black pepper

1
tsp organic butter
tbsp white wine

vinegar
4
large eggs
English muffins,
toasted
120g fresh crab meat,

shell pieces removed
Cracked black pepper
1
tbsp chopped fresh

chives (optional)
2) To make eggs, add

water to a large
pan, filling it two-thirds
full. Bring the water
to a boil, reduce heat
and simmer.
3) Add white wine vinegar
to the water. Break
each egg into a cup and
then pour it gently into
pan. Cook for 3 minutes
or until your preferred
doneness.
4) Place 1 muffin, cut
sides up, on each of
2 plates and divide
crab among muffins.
Remove eggs from pan
using a slotted spoon.
Brunch approved
Chefs tip: to avoid
unwanted shards of
shell in your food, be
sure to crack your eggs
on a flat surface rather
than against an edge
5) Gently place 1 egg on

each muffin half. Top
each serving with
about 3 tbsp sauce.
Sprinkle with cracked
pepper. Garnish with
chives, if desired.
NUTRITION
27g carbs, 12g fat
POACHING EGGS
REMOVES THE
NEED TO COOK
THEM IN OIL OR
BUTTER, SPARING
YOU CALORIES
EAT FIT | 105
YOGHURT
PARFAIT MAKES: 1 SERVING
INGREDIENTS
1
tbsp apricot jam
cup sliced strawberries
cup low-fat Greek yoghurt

cup low-fat muesli
1
tbsp slivered almonds
DIRECTIONS
1) Place apricot jam in a bowl
and microwave on high for 15
seconds or until jam melts. Add
strawberries and toss to coat.
2) Spoon some yoghurt into
a glass; top with straw berry
mixture. Repeat these
layers, then top with museli
and almonds. Serve.
NUTRITION
47g carbs, 5g fat
PESTO BURRITO
MAKES: 1 SERVING
INGREDIENTS
2 whole eggs
1 tsp low-fat Greek yoghurt
cup shredded low-fat
cheddar cheese
Cooking spray
2 tbsp finely chopped onion
1 tsp pesto sauce
3 grape tomatoes, sliced
1
slice bacon
25cm wholemeal tortilla

cup grapes
DIRECTIONS
1) Beat the eggs in a bowl with
the yoghurt until blended,
then stir in the cheddar.
2) Spray a frying pan with
cooking spray and place over
medium heat. Add the onion
and pesto sauce and cook
until the onion is translucent.
3) Add the tomatoes to the
pesto and onion and stir. Now
pour the egg mixture into the
pan. Cook and stir until the
eggs are cooked, about 3
minutes. Transfer everything
from the pan and set aside.
MADE WITH
WHOLE FRUIT
AND LOW-FAT
YOGHURT, OUR
PARFAIT CUTS
SUGAR AND FAT
4) Place the bacon in the pan and

fry until thoroughly cooked
and starting to crisp. When the
bacon is done, remove from
the pan.
5) Respray the pan and place the
tortilla onto it. Heat until
its warm. Remove to a plate.
6) Spoon the eggs and bacon
into the tortillas centre and
season with salt and pepper.
Fold the bottom 5cm of the
tortilla up to enclose the filling
and wrap tightly. Serve with
grapes on the side.
NUTRITION
70g carbs, 32g fat
106 | EAT FIT
crack open something new for breakfast

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Coconut Milk, made from real coconut cream, offers you a
refreshing, authentic coconut taste. And with a third less
calories than lite dairy milk*, its a great way to enjoy breakfast.
*Based on dairy milk with 1% fat containing 51 calories and 6.1g total sugars per 100mL (NUTTAB 2010)
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MF 01.2012
mensfitnessmagazine.com.au
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EF13_Cover_2.indd 1
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EF WORKOUTS
GETBIGGER
hold
your
position
Building the size you want can be as
simple as making your sets last longer.
Heres the right way to strike a pose
By Ben Bruno
EAT FIT | 109
EF WORKOUTS
GETBIGGER
HOW IT WORKS
The problem with doing

high reps (12 or more,
typically) is that your form
tends to break down,
increasing your risk of injury.
It also forces you to use
lighter weights, sacrificing
muscular tension. With
countdown sets, you can
fatigue your muscles while
keeping your reps low by
interspersing isometric
holds (pausing a movement),
effectively creating a longlasting (high TUT) set. For
instance, you could perform
six lateral raises and then
hold your arms at 90 degrees
for six seconds, then repeat,
dropping the reps and holds
to five, four and so on down
to one. Try this program for
six weeks and youll see how
more tension in your life can
actually be a good thing.
DIRECTIONS
Perform each workout
(Days I, II and III) once
per week, resting a day
between each session.
Perform exercises
marked with a letter (A, B
and sometimes C or even
D) in sequence, resting as
needed in between. So youll
do a set of A, rest, then
B, rest again and repeat
until all the prescribed
sets are done. Perform
the remaining exercises as
straight sets.
110 | EAT FIT
Day I
1A
DEADLIFT
Sets: 4 Reps: 5
KEEP YOUR EYES FOCUSED

ON SOMETHING ON THE
FLOOR IN FRONT OF YOU
Stand with your feet

about hip-width apart
and bend your hips
back to reach down and
grasp the bar so your
hands are just outside
your knees. Keeping
your lower back in its
natural arch, drive your
heels into the floor and
pull the bar up until
youre standing with
hips fully extended.
1B
PUSH-UP
Sets: 3 Reps: Count
down from 6
Lower your body until

your chest is about 3cm
above the floor and
then push back up.
Perform six reps, then
lower to the bottom
position and hold six
seconds. Immediately
perform five more
reps, and then hold
five seconds. Continue
counting down until you
complete one rep with
a one-second hold.
2A
LAT
PULL-DOWN
Sets: 3 Reps: Count
down from 5
Sit at a lat-pull-down
station and use the lat
bar with the angled
handles. Grasp the
bar outside shoulder
width and pull it to your
collarbone. Perform
five reps, then hold the
bar at your collarbone
for five seconds.
Continue counting
down to one.
2B
TRICEPS
PUSH-DOWN
Sets: 3 Reps: 15
Attach a rope handle

to the top pulley of a
cable station and grasp
an end in each hand.
Keeping your upper
arms by your sides,
extend your elbows
and hold the end
position for a second.
S t y l i n g b y E r i n Tu r o n ; G r o o m i n g b y J e s s i B u t t e r f i e l d / E x c l u s i v e
Artists using Oribe and Chanel
One muscle-building
strategy is a concept
known as time under tension
(TUT). The idea is that the
longer you can keep tension
in your muscles during a set,
the more youll exhaust them,
forcing them to grow to
adapt. One way to increase
TUT is by doing more reps
(duh). The other is to pause
an exercise at a point in its
range of motion and hold it
for time. With countdown
sets, you accomplish both
simultaneously, delivering
the maximum stimulus.
2C
BARBELL
ROLLOUT
3
GOBLET
SQUAT
Sets: 3 Reps: 12
Sets: 1 Reps: Count down

from 6
Load 5kg plates onto

a bar and kneel behind
it with your shoulders
over the bar. Brace
your abs and roll the
bar in front of you
until youre about to
collapse. Roll back.
Hold a dumbbell in front

of your chest with both
hands on one of the ends.
Stand with feet shoulderwidth apart and toes
turned slightly out. Bend
your hips back, lowering
your body into a squat.
Perform six reps and then
hold the bottom position
for six seconds. Continue
counting down to one rep.
DONT LET YOUR BUTT

COME OFF THE BENCH
WHEN YOU PRESS THE BAR
Day II
1A
BENCH
PRESS
Sets: 4 Reps: 5
Grasp the bar just

outside shoulder width
and arch your back so
theres space between
your lower back and the
bench. Pull the bar out
of the rack and lower
it to your sternum,
tucking your elbows
about 45 degrees to
your sides. When the
bar touches your body,
drive your feet hard into
the floor and press the
bar back up.
1B
2A
BULGARIAN CHIN-UP
3 Reps: As many
SPLIT SQUAT Sets:
as possible
Sets: 4 Reps: Count
down from 5
Stand lunge length in

front of a bench. Hold
dumbbells at your sides
and rest the top of your
right foot on the bench
behind you. Lower your
body until your rear
knee nearly touches
the floor and your front
thigh is parallel with the
floor. Perform five reps,
then lower yourself into
the bottom position and
hold for five seconds.
Continue counting
down to one rep.
Hang from a chin-up bar

with hands shoulderwidth apart and palms
facing you. Pull yourself
up until your chin is over
the bar.
EAT FIT | 111
EF WORKOUTS
GETBIGGER
3A ALTERNATING DUMBBELL CURL
2B
LATERAL
RAISE
Sets: 3 Reps: 10 (each side)
Stand holding a dumbbell in each hand. Keeping your upper arm at your
side, curl one dumbbell. Lower it and curl the other.
Sets: 3 Reps: Count

down from 6
Raise dumbbells out

to your sides, just
above 90 degrees.
Do six reps, then hold
the up position for six
seconds. Continue
counting down to
one rep.
2C
SIDE PLANK
Sets: 3 Reps: Hold for 30
sec. (each side)
Lie on your right side

and rest your weight
on your right forearm.
Stack your feet. Brace
your abs and raise your
hips off the floor. Hold
the position. Repeat on
the other side.
BRACE YOUR
ABS AND
GLUTES
DURING ANY
EXERCISE
FOR MORE
STABILITY
3B LYING TRICEPS EXTENSION

Sets: 3 Reps: 10
Lie on a bench holding an EZ-curl bar. Raise the bar over and slightly behind
your head so you feel a stretch in your triceps when you bend your elbows.
Lower the weight behind your head and, without moving your upper arms,
extend your elbows to lockout.
Day III
1A
FRONT
SQUAT
Sets: 4 Reps: 5
Set a barbell on a power

rack at about shoulder
height. Grasp the bar
at shoulder width and
raise your elbows until
your upper arms are
parallel with the floor.
Take the bar out of the
rack and let it rest on
your fingertips as
long as your elbows
stay up, youll be able
to balance the bar.
Step back and set your
feet at shoulder width
with your toes turned
out. Squat as low as
you can.
112 | EAT FIT
1B
DIP
Sets: 3 Reps: Count
down from 5
Use parallel bars and

lower yourself until
your upper arms are
parallel with the floor.
Perform five reps and
then hold five seconds
in the bottom position.
Count down to one.
PUSH
THROUGH
YOUR HEELS
AS YOU COME
OUT OF THE
SQUAT
2A
CHESTSUPPORTED
ROW
Sets: 3 Reps: Count
down from 5
Set an adjustable
bench to an incline
and lie down with your
chest against it. Grasp
a dumbbell in each
hand with palms facing
each other. Retract
your shoulder blades
and row the weights
to your sides for
five reps. Hold the
top position for five
seconds. Count
down to one.
2B
LEG CURL
Sets: 3 Reps: 10
Make sure your knees

are lined up with the
axis of rotation on
the machine. Flex
your ankles so your
toes are closer to
your shins. Bend
your knees fully.
2D
HAMMER
CURL
Sets: 3 Reps: 12
Hold a dumbbell in
each hand with palms
facing each other.
Keeping your upper
arms at your sides,
curl the weights.
2C
HANGING
LEG RAISE
Sets: 3 Reps: 10
Hang from a pull-up

bar with hands at a
comfortable width.
Contract your abs
and raise your legs
as high as you can.
KEEP YOUR
UPPER ARMS
STATIC AND
TIGHT
AGAINST
YOUR SIDES
EAT FIT | 113
EF WORKOUTS
GET SHREDDED
Learn the ropes
Alternating arms
creates imbalance and
challenges the core
as well as the heart
Melt your gut with a circuit that strengthens

your heart along with your muscles
By Sean Hyson
airing up exercises that work opposite muscle groups (so
they dont compete with one another for recovery) burns
more calories than traditional training with straight sets.
For example, doing multiple sets of a chest exercise paired
with sets of a back exercise shuttles blood back and forth between
the working muscles, making your heart work harder. Increased
heart rate means more calories burned, and training multiple areas
of the body at once also leads to shorter, more intense and more
efficient workouts. Science backs it up. A 2010 study in the Journal
of Strength and Conditioning Research found that noncompeting
supersets led to greater energy expenditure relative to training time
and subjects burned calories at an accelerated rate.
Want to take it up another notch? Pair up exercises that work the
upper and lower body. Now youre forcing the heart to pump blood
from the legs back up to the torso and down again, intensifying
caloric expenditure even more. The following workout is a circuit
routine made up of noncompeting exercises you can do mostly with
body weight alone. Remember to eat right, and watch the kilos fall off.
114 | EAT FIT
1ALTERNATING
REVERSE LUNGE
Step backwards with

your right foot and lower
your body until your
left thigh is parallel with
the floor and your rear
knee nearly touches
down. Keep your torso
upright and your front
shin vertical.
2
CLOSE-GRIP PUSH-UP
Get into push-up position
and place your hands
inside shoulder width.
Lower your body, tucking
your elbows into your
sides, until your chest is
just above your hands.
3
SINGLE-LEG
HIP THRUST
ALTERNATING
UPPER- AND
LOWER-BODY
MOVES BURNS
MORE FAT
Rest your upper back

on the middle of a bench,
perpendicular to its
length, and set your feet
on the floor, shoulderwidth apart. Extend your
right leg in the air and
brace your abs. Drive
through the heel of your
left foot to raise your hips
into the air. Dont let your
lower back extend.
4
INVERTED ROW
Set a barbell in a rack
at hip level. Grasp
the bar just outside
shoulder width and
hang underneath it. Pull
yourself up until your
sternum touches the bar.
5
BODY SAW
Get into push-up
position and then rest
your forearms on the
floor. Rest your feet
on furniture sliders, a
towel or a paper plate
so they can slide. Brace
your core and use your
forearms to push your
body back, then pull
it forward in a sawing
motion. Back and forth
one time is one rep.
6
BATTLING ROPE SLAM
Secure a rope around
a fixed object and grab
an end in each hand. Get
into an athletic stance
with hips and knees bent.
Raise one end at a time,
then slam them hard
into the floor. Keep
alternating the slams.
Continue for time.
M a r i u s B u g g e / O n - s e t s t y l i n g b y M i n d y S a a d / C e l e s t i n e A g e n c y ; G r o o m i n g b y A d a m M a c l a y/A B T P. c o m
THE NO. 1
FAT-LOSS
WORKOUT
DIRECTIONS
Perform one set
of 812 reps for
each exercise in
sequence (for the
battling ropes,
perform reps for
1530 seconds).
Afterwards, rest
60 seconds
thats one circuit.
Repeat for three to
five circuits. For
the leg exercises,
perform all reps on
one leg and then
immediately on
the other before
moving on to the
next move.
THE GOODS
EF PROMOTION
STUFF WE LIKE TO EAT, DRINK, USE AND TAKE BUBBLE BATHS WITH
FARM PRIDE
Farm Pride Fresh Pasteurised Egg White
is just that separated albumen from
fresh hen eggs, pasteurised and packed.
Theres no added salt, preservatives,
additives, colours or flavours. A fantastic
source of protein (23.5g per serve) thats
low in fat. Ideal for using in omelettes like
this high protein egg white omelette:
ENDURA REHYDRATION
PERFORMANCE FUEL
New Endura Rehydration Performance
Fuel features a specialised electrolyte
profile and contains sodium and
potassium at levels recommended for
athletes in endurance events. It also
contains 20 g of carbohydrates to assist
energy production when you need it most.
endura.com.au
HERBS OF GOLD
Add more nutritional value to your
protein shake! Omega Pure Concentrate
provides a concentrated form of
omega-3 fatty acids that contribute
to heart health. Proud sponsors of
CrossFit champion and current Pacific
Regionals finalist Alex Ranieri.
herbsofgold.com.au
Youll need:
cup Farm Pride Egg Whites
cup low fat milk
cup low fat cheese
1 cup diced mixed vegetables (eg, corn,
green and red capsicum)
Method:
> Lightly beat egg whites and milk. Mix in
cheese and vegetables. Season with salt
and pepper to taste.
> Pour into a hot frying pan, cook until set
4-5 minutes. Flip over to lightly brown the
top and serve.
Serves 6
farmpride.com.au
MCKENZIES SUPERBLEND
ORGRAN BUCKWHEAT PASTA
McKenzies SuperBlend range combines

lentils and beans with ancient grains
to give you a protein, energy or fibre
boost. Available in three blends
SuperBlend Protein, SuperBlend Fibre
and SuperBlend Energy, these blends are
a great way to get added nutrition into
your soups, casseroles, salads and sides.
mckenziesfoods.com.au
ORGRAN have been specialising in

alternative grain nutrition for 30 years.
Pioneering innovation in alternative grain
nutrition, ORGRAN believe in leading, not
following, and were the first in Australia
to manufacture buckwheat pasta. Since
then they have grown their range to over
80 gluten free products, the biggest of its
kind in Australia. ORGRAN.com
EAT FIT | 115
EF WORKOUTS
GET STRONGER
one
rep
the
Get stronger than ever

with as little work as possible
By Sean Hyson
workout
Youve heard it your whole life. To get in shape,

burn fat and build muscle, you have to feel the
burn. This means doing lots of reps and cutting your
rest between sets very short so you feel your muscles
ache. This approach has its value, but its lacking in
one key area it will never get you strong. Instead,
follow this program for the next six weeks: youll break
all your records on lifts and add slabs of muscle, and
youll do it, mostly, with sets of only one rep.
H O W I T W O R K S Getting bull strong isnt just
good for the ego. Stronger muscles are generally
bigger muscles with a greater capacity for work.
Maximum-strength training also thickens your bones
and connective tissues, making them less susceptible
116 | EAT FIT
to common injuries, especially as you get older.

The best and quickest way to get superstrong is to
lift the heaviest weights possible loads that you can
only manage about one rep with. It may not sound like
much work, but heavy training is exhausting, just in a
different way from the higher-volume pump training
youre probably accustomed to. Doing sets of one
rep wont cause the burning you feel doing 812 reps
on curls, but it will take your full concentration. Still,
because the sets are short and you need to rest fully
between them to recover, its a relatively comfortable
and fun way to train, and the satisfaction youll get
from seeing your lifts improve dramatically over time
will be a powerful motivator to keep going.
GET BIG,
STRONG
AND FAST
WITH
MINIMAL
EFFORT
G r o o m i n g b y L i n d s e y W i l l i a m s u s i n g D r. P e r r i c o n e S k i n c a r e
James Michelfelder & Therese Sommerseth/ St yling by Micah Johnson/See Management;
Incline
dumbbell row
The bench
makes rowing
easier on your
lower back
DIRECTIONS
Perform each
workout (Day I,
II, III and IV) once
per week. For the
paired exercises
(marked A and
B), complete one
set of A, rest as
prescribed then
do a set of B, rest
again and repeat
for all sets.
For the first
exercise on Days
I and II, work up
to the heaviest
weight you can
handle for one
rep with perfect
form. This should
take at least seven
sets. Begin with
an empty bar
and complete 10
reps. Then add
weight gradually,
performing sets of
35 reps until the
load feels heavy.
Then perform sets
of one rep until
you reach a weight
thats very near
your max. Be sure
to use a spotter or
perform your sets
in a power rack
with spotter bars
in place.
Change the main
lift you perform
each week to
something similar.
For example, you
can switch the
bench press to
an incline bench
press or floor
press; you can
substitute a squat
or box squat for
the deadlift.
Skip the main lift in
Week 4. Repeat the
bench press and
deadlift after five
weeks and note
the improvement.
The remaining
exercises are
performed for
higher reps to
build muscle and
conditioning
and support the
main lifts. You can
experiment with
the number of
sets and reps you
perform (hence the
ranges) as well as
the weight you use.
CHANGE
THE FIRST
LIFT YOU
PERFORM
EVERY
WEEK TO
PREVENT
BURNOUT
Day I
1
BENCH
PRESS
Sets and Reps: See
directions
Rest: As needed
Grasp the bar just

out side shoulder width
and arch your back.
Squeeze the bar hard
and pull it out of the
rack and lower it to
your sternum, tucking
your elbows about 45
degrees to your sides.
When the bar touches
your body, drive your
feet into the floor and
press the bar back up.
2A
OVERHEAD
PRESS
Sets: See below Reps: 5
Rest: 60 sec.
Grasp the bar just

outside shoulder
width and hold it at
shoulder level with your
forearms perpendicular
to the floor. Brace your
abs and glutes. Press
the bar overhead,
pushing your head
through once the bar
clears it. Do sets of
5 until you reach the
heaviest load you can
use for 5 strict reps.
2B
CHIN-UP
Sets: 35 Reps: 815
Rest: 60 sec.
Grasp a chin-up bar

underhand at shoulder
width. Hang from the
bar, then pull yourself
up. If you cant perform
the reps, do lat pulldowns instead.
3
INCLINE
DUMBBELL
LATERAL
RAISE
Sets: 35 Reps: 815
Rest: 60 sec.
Set an adjustable bench

to a 30- to 45-degree
incline and lie on it
chest down. Grasp a
light dumbbell in each
hand and raise your
arms out 90 degrees.
4
EZ-BAR
CURL
Sets: 35 Reps: 815
Rest: 60 sec.
Hold an EZ-bar with

hands shoulder-width
apart. Keep your upper
arms still and curl.
EAT FIT | 117
EF WORKOUTS
GET STRONGER
Day II
1
DEADLIFT
Sets and Reps: See
directions
Rest: As needed
Stand with feet about

hip-width apart. Bend
your hips back and
bend your knees to
reach down and grasp
the bar so your hands
are just outside your
knees. Keeping your
lower back arched,
drive your heels into
the floor and pull the
bar up along your
shins until youre
standing with hips
extended and the bar
in front of your thighs.
2
3
BARBELL
SINGLEHIP THRUST LEG RDL
Sets: 35 Reps: 58
Rest: 6090 sec.
Rest your upper back

on a bench and sit on
the floor with your
legs extended. Roll a
loaded barbell up your
thighs until the bar sits
on your lap. Bend your
knees, brace your abs
and drive your heels
into the floor to extend
your hips and raise
them until your back
and butt are parallel
with the floor.
GRADUALLY WORK UP
TO USING THE HEAVIEST
WEIGHTS POSSIBLE
118 | EAT FIT
Sets: 35 Reps:
815 (each side)
Rest: 60 sec.
Stand on your right leg

and hold a dumbbell in
each hand. Push your
hips back as far as you
can and let your left
leg drift behind you.
Keep your lower back
arched and let your
knee bend as needed
while you allow your
torso to move towards
the floor. Go as low as
you can and hold for
one second.
4
ONE-ARM
DUMBBELL
ROW
5
AB ROLLOUT
Sets: 35 Reps:
815 (each side)
Rest: 60 sec.
Use an ab wheel or
load a barbell with 5kg
plates and kneel on the
floor behind it. Your
shoulders should be
over the bar. Brace
your abs and roll the
bar forward, reaching
in front of you until
you feel your hips
are about to sag. Roll
yourself back.
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. On the
second set, choose
a heavy weight and
lift it up quickly.
Sets: 3 Reps: As
many as possible
Rest: 60 sec.
Day III
1A
INCLINE
DUMBBELL
PRESS
1B
INCLINE
DUMBBELL
ROW
Sets: 35 Reps: 815

Rest: 60 sec.
Sets: 35 Reps: 815

Rest: 60 sec.
Lie on an incline
bench holding a dumbbell in each hand at
shoulder level. Press
the weights directly
over your chest.
Set an adjustable bench

to a 30- to 45-degree
angle and lie on it chest
down. Grasp a dumbbell
in each hand and draw
back and together as
you row the weights
to your sides.
2
LEANING
LATERAL
RAISE
3A
CROSSBODY
HAMMER
CURL
Sets: 35 Reps: 815

Rest: 60 sec.
Hold onto a sturdy

object for support with
your left hand. Hold a
dumbbell in your right
hand and lean away
from your anchor point.
Raise the weight until
your arm is parallel with
the floor.
Sets: 35 Reps: 815

Rest: 0 sec.
Hold a dumbbell in each

hand with palms facing
your sides. Curl one
arm in front of your
body and towards the
opposite shoulder
so your palm ends up
facing your chest at the
top of the movement.
3B
TRICEPS
PUSH-DOWN
Sets: 35 Reps: 815
Rest: 60 sec.
Attach a rope handle

to the top pulley of
a cable station and
grasp an end in each
hand. Keeping your
elbows tight against
your sides, extend
your arms downward.
One and
done
Low reps are safer

than high reps
HIGH AND LOW

REPS DIVERSIFY
YOUR RANGE OF
MUSCLE GAINS
Conventional
training wisdom
states that higherrep sets are safer
because the
weights you use
are lighter. But this
isnt always true.
The more reps
you perform, the
more fatigue you
accumulate, and
that compromises
exercise form. By
keeping your reps
low, or performing
just one, you can
give the set your
best focus when
youre fresh. Just
use a spotter!
EAT FIT | 119
EF WORKOUTS
GET STRONGER
Day IV
1
BOX JUMP
Sets: 3 Reps: 5
Rest: 90 sec.
Set up a box or
other platform thats
challenging to jump
onto. Stand behind the
box with feet hip-width
apart and swing your
arms back as you bend
your hips to gather
momentum. Jump up
onto the box and land as
softly as possible. Step
down from the box and
begin the next rep.
REST AS NEEDED
BETWEEN YOUR
HEAVIEST SETS
2
BARBELL
BULGARIAN
SPLIT SQUAT
Sets: 35 Reps: 815
Stand lunge length in

front of a bench and
hold a barbell across
the back of your
shoulders. Rest the
top of your left foot on
the bench behind you.
Lower your body
until your rear knee
nearly touches the
floor and your front
thigh is horizontal.
3
LEG CURL
Sets: 35 Reps: 815
Lie chest down on a

leg-curl machine and
line your knees up with
the axis of rotation.
Bend your knees and
curl the pad until
your hamstrings are
fully contracted.
120 | EAT FIT
4
INVERTED
ROW
Sets: 35 Reps: 815
Set a barbell in a power

rack (or use a Smith
machine) at about hip
height. Lie underneath
it and grab it with hands
about shoulder-width
apart. Hang from the
bar so your body forms
a straight line. Squeeze
together and pull
yourself up until your
back is fully contracted.
5
PALLOF
PRESS
ISO HOLD
Sets: 3 Reps: Hold
for 30 sec.
Attach a single-grip
handle to a shoulderheight cable pulley.
Grasp the handle with
both hands and stand
sideways with feet
shoulder-width apart.
Extend your arms in
front of you. The cable
will try to twist your
body towards it. Resist.
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CASHEW
CHILLI
The sound of a nut

sneezing
Winters settling in
HORS DOEUVRES
A sandwich cut into
20 pieces
PIGS IN
BLANKETS
Naptime at
the farm
CANTALOUPE
Have to get
married in
church
SOBA
NOODLES
Spaghetti
in AA
LETTUCE
Things that come

in the mail
THE
EAT FIT
GLOSSARY
What all those
foodie terms
really mean
SRIRACHA
CELERY
100% not pizza
HOT
CHOCOLATE
LEMONADE
Something noone knows how

to pronounce
WINE
What you do
when your goon
bag runs out
122 | EAT FIT
SLOW FOOD
Snails
CHEESES
Religious leader
for food fanatics
SHUTTERSTOCK
Stolen Cadbury
CPR for
lemons

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EAT CLEAN, GET LEAN...

COOK OUR COVER

EAT LIKE THE COMMANDO

MEALS FOR HIM

WE HELP YOU FIT

BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.

42 Finding the right fit

Chow down with the EF big cheese

Up-to-date food news you can use

We scope out If It Fits Your Macros

Nutrtitious dinners for you... and her

54 One plus one equals three

The secret lurking in your grated cheese

Pair the right foods for massive health benefits

61 Eat your way to abs

67 Set and forget

The ultimate guide to a better middle

Omega-6 fatty acids and you

Your muscle menu

79 Best packaged foods

Stock your kitchen with these mighty foods

Clean up your diet, plus smart swaps

We bust some health myths, EF-style

A surprising race-day booster

92 Cook like a pro

Wise advice from professional chefs

We meet the Commando and live to tell

38 Books for blokes

The best multivitamin for you

103 Breakfast of champions

Our pick of the best protein bars

Stuff you want, stuff you need

Welcome to Thug Kitchen, FFS

Do you like spicy foods? Read on...

86 The thugs life

90 Make your own drugs

A super soup the legends are loving

Navigate your way safely through lunch

Theres more to pasta than flabby white carbs

Get cooking! Slooooow cooking, that is

New ways to start your day right

115 The goods

Products and services we totally dig

109 The EF workouts

122 The EF glossary

What all those foodie terms really mean

SUBSCRIBE TO EAT FIT

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eat clean, get lean...

cook our cover

meals for him

eat lIKe tHe cOMManDO

issue 13 / autumn $8.50

we help you fit

ph: 02 9439 1955

Art Director Tania Simanowsky

Weider Publications, LLC a subsidiary

EAT FIT IS DIGITAL

feed your body

Yes, You Can

SUPER FAST MUSCLE PLAN

fire up your bbq