Men's Fitness South Africa MarchApril 2022

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’ Advisory Board PUBLISHER’S NOTE SOMETIMES, EVEN WE NEED ADVICE. HERE’S WHO WE ASK. STRENGTH TRAINING FOOD MOTIVATION CJ Murphy, M.F.S. Danny Boome Celebrity Martin E. Ford, Ph.D. Owner, Total Performance chef, currently on Good Professor of education, Sports, Everett, MA Food America for Veria Living George Mason University Jim Smith, C.P.P.S. Candice Kumai Author, RELATIONSHIPS Owner, Diesel Strength & Clean Green Drinks, Conditioning candicekumai.com Tammy Nelson, Ph.D. Certified sex therapist, Zach Even-Esh Devin Alexander Celebrity New Haven, CT Owner, Underground chef; host, PBS’s America’s Michael Aaron, Ph.D. Strength Gym, Edison, NJ Chefs on Tour; New York Certified sex therapist Times best-selling author and couples counselor, WEIGHT LOSS drmichaelaaronnyc.com SPORTS PERFORMANCE Moushumi Ghose, M.F.T. Bob Harper Fitness expert; Licensed psychotherapist trainer, NBC’s The Biggest Jason Ferruggia, and sex therapist, Loser Fitness expert; owner, New York City jasonferruggia.com Chris Powell, C.S.C.S. WILDERNESS SURVIVAL Trainer; author; transfor- Dan Trink, C.S.C.S. mation specialist, ABC’s Owner, Trink Fitness Thomas Coyne, E.M.T. Extreme Weight Loss President, Survival Training Jon Hinds Owner, Monkey School of California, Frank G. Bottone Jr., Bar Gym, Madison, WI Tehachapi, CA Ph.D., R.D. Author, The Diet Denominator: Fill Your Kevin Lilly Former D1 M A L E H E A LT H Tank for Less football player; trainer of actors and athletes Steven Lamm, M.D., Direc- FINANCE tor, Men’s Health Center, ENDURANCE New York University Medical Roy Cohen Career coun- Center selor; author, The Wall Street Pete Jacobs 2012 Ironman Professional’s Survival world champion, Sydney, FASHION Guide; careercoachny.com Australia Jorge Valls Men’s fashion Chris Bart, Ph.D. Business SPORTS NUTRITION director, Nordstrom consultant; author, A Tale of Michael Gordon Two Employees Shelby Starnes IFBB Store director, Tourneau bodybuilder; owner, TimeMachine, NYC DERMATOLOGY shelbystarnes.com GROOMING Tina West, M.D. Board-cer- Nate Miyaki, C.S.S.N. tified dermatologist; founder Author, The Samurai Diet; Anthony Sosnick Founder, of the West Institute, owner natemiyaki.com Anthony grooming brand westskinlaser.com NUTRITION Israel Leon Master barber, Annet King, Director The Art of Shaving, NYC of global education, the Angela Lemond, R.D.N. International Dermal Institute Owner, Lemond Nutrition; PSYCHIATRY and Dermalogica spokesperson, American Academy of Nutrition and Michael A. Grandner, PHYSICAL THERAPY Dietetics Ph.D., Instructor, Penn Center for Sleep and Jay Dicharry, M.P.T., Elizabeth M. Ward, M.S., Circadian Neurobiology C.S.C.S. Director of R.D.N. Award-winning biomechanics, Rebound writer, nutrition consultant, Physical Therapy spokesperson ADVERTISING SALES PUBLISHER & CEO [email protected] Dirk Steenekamp FOR MORE INFORMATION PHONE: +27 10 006-0051 [email protected] MAIL: PO Box 71450, Bryanston, Johannesburg, South Africa, 2021 MANAGING EDITOR Jason Fleetwood - [email protected] ADDRESS: First Floor Block 6 FOOD EDITOR Izelle Hoffman - [email protected] Fourways Office Park, Cnr Roos Street GROOMING EDITOR Greg Forbes - [email protected] & Fourways Boulevard, 2191 GAMING EDITOR Andre Coetzer - [email protected] EMAIL: [email protected] TECH EDITOR Peter Wolff - [email protected] WEB: www.mensfitness.co.za ILLUSTRATIONS EDITOR Toon53 Prod. - [email protected] FACEBOOK: facebook.com/MensFitness South Africa MOTORING EDITOR John Page - [email protected] TWITTER: @mensfitness_sa SENIOR PHOTOGRAPHER Charlemagne Olivier - [email protected] INSTAGRAM: mensfitnessmagazine SENIOR PHOTO EDITOR Luba V Nel - [email protected] Men’s Fitness South Africa is published by DHS Media Group (Pty) Ltd in South Africa for South Africa. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished, posted, broadcast, or transmitted in any way without written consent of DHS Media Group (Pty) Ltd. The views and opinions expressed in Men’s Fitness South Africa by the contributors may not represent the views of the publishers. DHS Media Group (Pty) Ltd as well as its employees accept no responsibility for any loss that may be suffered by any person who relies totally or partially upon any information, description, or pictures contained herein. DHS Media Group (Pty) Ltd is not liable for any mistake, misprint, or typographic errors. All prices shown are in ZAR. Any submissions to Men’s Fitness South Africa become the property of DHS Media Group (Pty) Ltd. © 2017 American Media, Inc. The name “Men’s Fitness” and the Men’s Fitness logo are registered trademarks of American Media, Inc., and used under license by DHS Media Group (Pty) Ltd. All rights reserved. The United States edition of Men’s Fitness is published monthly by American Media Inc.

Mar/Apr 2022 
YOUR NEW COLOSSAL CHEST 
YOU’RE NOT  THE BORN TO RUN INDESPENSIBLE DOZEN Regulars Game Changers  Your Best Life  A Guy’s Guide to the Farmer’s Breakthroughs Market Hack the outdoor  Top News Lower grocery with these your risk of checking fresh tips out early by checking in with others.  Training For bigger gains add  Nutrition “strategic blood-flow Add a little cocount to your voacabulary. oil to your rice and drastically cut the  Mix It Up calories. Hot weather needs these 5 frosty rum  Health drinks. Exercise won’t just chisel your The Body Book physique, it’ll improve your  New Year, performance in the New You sack as well. From training to nutrition, everything  Brain you need for Trying to remember your New Year’s some things can transformation. make you forget others. MAR/APR 2022 MEN’S FITNESS 7

Your best life What winners know Live smarter, look better, and play harder with tips from Men’s Fitness Biogen Vegetable Boody Men’s briefs Energy Gel with Q The focus is on bamboo, a miracle fibre. Naturally Beetroot and eco-friendly, wonderful to wear, resilient, superbly soft and Pumpkin healthy for even the most sensitive skin. With no seams and a Q Biogen’s first vegetable wide waistband these briefs give you a full range of motion, like energy gel with RedNite, you’re hardly wearing anything at all. It’s a choice, isn’t it, boxers a registered trademark or briefs. We say rotate between them. ingredient with clinical trials to prove ergogenic R169.95, boodywear.co.za benefits in trained athletes with a lower Under Armour Undeniable serving. RedNite is the 3.0 Backpack world’s first proven Q This true backpack has reached beetroot powder its third evolution and it just keeps standardised for nitrates. getting better. Marked with the Beetroot has tested as a classic oversized UA logo and built viable source of dietary with incredibly durable materials, nitrates compared this is your go-to bag for everyday to other vegetables performance. Carry your sports and this more natural equipment or school supplies easily solution is designed to with this Undeniable 3.0 Backpack. support replenishment The soft-lined laptop sleeve holds of glycogen and reduce up to a 15-inch plus the water- electrolyte related repellent front valuables pocket cramps in a healthier ensures your stuff stays safe. way! Available soon from Dis-Chem and Cycle Lab R1200.00, Under Armour stores stores nationwide. USN Bluelab 100% Whey Protein R17.95, biogen.co.za Q Now in Speckled Egg and Buttermilk flavours! BlueLab 100% Whey is an ultra-premium blend of the 8 MEN’S FITNESS MAR/APR 2022 highest quality whey protein isolate for optimal muscle development, support and recovery. BlueLab 100% Whey is developed by the consumer, for the consumer in a range of exciting, delicious flavours. R499.00, usn.co.za

Fitbit Versa New Balance 247 Flavours Pack Q Live your best life with Fitbit Q A unique and versatile New Balance lifestyle shoe designed for your 24/7 life. The 247v2 Versa — an all-day health and takes inspiration from the v1 and updates it for the present. It offers a bootie construction fitness companion that lasts upper for comfort and saddle overlays and heel wrap for support. The innovative REVlite 4+ days and uses personalised midsole provides premium responsiveness and durability at a 30% lighter weight than insights, music and more to other foams with comparable performance with a suede/mesh upper. help you reach your goals. The Versa has a long-lasting battery, R2399.00, www. newbalance.co.za is water-resistant and has interchangeable accessories. It’s JBL Endurance Dive lightweight, comfortable, durable Wireless In-ear and made for any occasion. Run Q When your routine takes place your day with access to popular both in and out of the water, JBL apps, storage for your favourite Endurance DIVE headphones songs, smart notifications, ways are built to keep up. Guaranteed to send quick replies and so never to hurt or fall out, Dive much more. amplifies your workout with an IPX7 waterproof rating. Its sleek R3999.00, incredible.co.za PowerHook design powers on automatically when you slip it behind your ear, while a secure wireless neckband keeps it in place. Leave your device behind with Dive’s 1-gigabyte memory storage (up to 200 music tracks), accessed with touch controls. And with up to 8 hours of battery, Dive is ready to hit the pool, track, and gym all in one day. R1999.00, myistore.co.za Hugo Boss, Man of Paul Mitchel Paul Mitchell Today Mitch Mitch Double Q Boss Bottled is a fragrance Construction Hitter synonymous with aspiration, Paste Q It washes and accomplishment and success. Q Perfect for messy, conditions in one Having won over 100 awards undone styles, step, and leaves globally, including ‘best classic Mitch Construction hair full and fragrance’ and ‘best male Paste forms and healthy-looking. fragrance as a gift’, the timeless separates your hair, Conditioning and iconic scent has been providing a flexible, ingredients inspiring men to achieve their webby texture provide own ideals of success for two while producing a improved decades. Whether gifting a crunch-free finish detangling with a father, brother, son, partner with no flaking. soft, light finish. or friend, Boss Bottled equips This lightweight yet The hearty every man with everything he powerful paste is lather rinses needs to be the best version of suitable for all hair clean leaving a himself every hour of every day. types and won’t fresh scent. make your hair look 50ml, R955.00, Edgars or feel greasy. R285.00, R290.00, available at available at stockists nationwide stockists nationwide MAR/APR 2022 MEN’S FITNESS 9

To live longer, spend Q Good news: To live longer, you just need to spend more time with less time alone other people. What’s the catch? To do it, you’ll have to buck the trend. A new study shows that not only are we becoming more socially isolated, but that this also raises our risk of dying early by 32% which is as much as obesity, substance abuse, or a lack of health care. (The authors’ past research indicated that living alone can be just as deadly as smoking 15 cigs a day, or being an alcoholic.) The study goes on to predict that by 2030, there will be a health-impairing loneliness epidemic among people under 65 (read: You). “All developed countries show increased trends for living alone. The highest in recorded history”, says study co-author Tim Smith, PhD. Though it’s not clear exactly why socially isolated folks are less healthy, Smith speculates they may have poorer self-care, no family to push them to seek treatment, and a lower passion for life. So if you plan to stick around for a while, limit your endless “social” networking (which can actually be pretty unsocial), go out instead of eating or staying in, and keep forging real-life friendships. Other humans need you, and you need them. — A DA M B I B L E 10 MEN’S FITNESS MAR/APR 2022

Nutrition Breakthroughs Rice goes A NEW WAY OF down! COOKING RICE CAN CUT ITS ■  Rice, the staple of peasants CALORIES IN since 2500 B.C (and body- HALF. OH LOOK, builders since Arnold and his pals YOUR ABS JUST started popping their pecs on SMILED. Muscle Beach) still feeds billions around the globe. Now it can do Walnuts Really third, consuming cholesterol, likely eating 100 grams of that with even fewer calories. Come Out of walnuts improved because they’re so peanuts with a high- Preparing rice in a specific way Their Shell the workings rich in unsaturated fat meal prevented using coconut oil and refrigeration of gut bacteria. fatty acids (the the fat-fest from (see below for instructions), cuts QMost nuts contain And in a fourth, walnuts, not the damaging arteries the the number of calories your body heart-healthy eating 40 grams study subjects). Btw, way it usually does, absorbs from it by about 50%, fats and essential of whole walnuts science has also been which can lead to according to research presented minerals, vitamins a day boosted showing peanuts heart disease. to the American Chemical Society. and protein. Walnuts vascular function in some love lately: New Here’s how it works: The 205 may be the real subjects with high research found that SOURCES: EWHA WOMANS U. calories in a cup of cooked white health champs, (KOREA); TUFTS; LSU; UC DAVIS; rice come mostly from starches. several new lab Fast food PENN STATE These are simple sugars that are and animal studies works for digested quickly causing a rapid rise say. In one study, fast recovery. Q Believe it or not, fast food (burgers, fries, Prop styling by Sarah Guido/Halley Resources; Fries: Nick Ferrari in blood sugar. If not exercised off, walnut extract Just don’t these sugars can lead to weight gain. slowed the growth supersize it. soda) can be as good as sports supplements With this new technique, the rice of colon cancer cells, (power bars, energy chews, sports drinks) for is transformed into a starch that’s suggesting the nut post-exercise glycogen recovery and exercise resistant to digestion, lessening could someday performance, the University of Montana (USA) the calories absorbed. How does be used to fight reports. It sounds counterintuitive (and, admit it taste? It’s light and fluffy with a cancer. In another it, pretty fun) right? Would you dare start slight coconut flavour. Team leader study, eating down that golden-arched path to damnation? Sudhair A James, PhD, says, “We walnuts bolstered We asked Men’s Fitness training director chose this project mainly to find memory in the aging Sean Hyson who answered, “While we food-based solutions to world brains of rats. In a don’t endorse fast food, it does stop muscle obesity problems. We used rice breakdown and re-stocks glycogen stores to start, which is a staple for most just like clean food, so it’s a workable option. Asian countries where obesity is a However, don’t get tricked into thinking you growing problem. Next, we’ll target can eat anything in the post-workout window. other starchy foods like wheat, Calories still matter. If you eat too many corn, and potatoes”. Subscribe burgers and fries you’ll get fatter, no matter us to that mailing list, please. when you eat them”. HOW TO CUT RICE CALORIES IN HALF QFollow these steps to get great-tasting rice that’s lower in calories, light and fluffy, and similar to rice perfected by the College of Chemical Sciences in Sri Lanka. 1 . Boil 2½ cups water (an estimate). 2 . Add 1 tsp coconut oil. 3 . Add ½ cup white rice; simmer 40 min. 4 . Place rice in refrigerator for 12 hours. 5 . Warm up to serve. MAR/APR 2022 MEN’S FITNESS 11

Health Breakthroughs FOR WEIGHT AND LOSS, WHO SPEAKING COMES OUT OF SITTING ON TOP— ALL DAY…DO EXERCISE THIS INSTEAD OR DIET? QTo stay active Exercise your in midlife meant …And One health options a reduced chance Thing It Can’t without bolting of getting lung or from your chair   There’s better, and yet our Just eight minutes colorectal cancer; as It can’t fight the eff- and running laps nothing waistlines still before tucking into well as a 32% lower ects of sitting all day. around the office wrong with expand; all because a greasy meal can risk of dying from every hour, try working out to we’re exercising less, prevent the loss of cancer later in life. QWe all know that this amazingly look great. The a study in Medicine blood vessel function easy solution: true benefits of & Science in Sports that happens after It can help you out in sitting for long Work while exercise are the & Exercise found. you stuff your the sack. periods is bad for us. standing on a ways it can So to keep extra face full of fatness, Apple’s Tim Cook has Level from www. make your kilograms away, it’s researchers from QOut of a sample of even dubbed sitting fluidstance. health do a more important to England’s University “the new cancer”. com. A rocker- complete 180. maintain high levels of Exeter found. nearly 300 racially Now, a new study like platform with Here are four of physical activity diverse men, those presented by the a wooden deck ways working than to adjust your It can put the kibosh who reported doing American College of and aluminium out can improve diet, they suggest. on cancer. the equivalent of at Cardiology confirms frame, the your life, and Both are important least two hours of that not even exercise patent-pending one important (duh), but exercise is QKeeping strenuous exercise will negate the Level creates a way it can’t. the key. weekly, three and damage prolonged subtle 3D motion consistent with a half hours of sitting can have on in the sagittal, Four Things It can fight the heart- your cardio offers moderate exercise, your heart. In fact, transverse, and Exercise Can Do… damaging effects of big health bonuses or six hours of light each hour of sitting coronal planes fat-ass food. when you get older, exercise, had higher can up your risk of (read: similar to It can help you new UVM research overall sexual- hardened arteries by walking), shown QPerforming a high- has found. The study function scores 14%, regardless of how to up the heart stay lean better of almost 14 000 than those who much you exercise. rate by 15% over intensity exercise men showed that exercised less, the So work to reduce sitting. than dieting. (like jumping rope for high cardio-fitness Journal of Sexual your sitting time by Medicine recently an hour or so a day We made the QAs we age, our reported. to avoid getting into mistake of letting ticker trouble down a staffer try the diets often get the line. Level and almost had to beat him with the damn thing to get it away from him. His review: “It’s such a simple concept, but man, does it make standing more enjoyable. I was moving around without even thinking.” He ended with a plea: “If we don’t have to return it, I know a guy who’d love to keep it (me).” Rock your world: Standing on a Level is a healthier way to work. 12 MEN’S FITNESS MAR/APR 2022

Curried rats BRAVOCADO! helping cure BEAT BAD PTSD? CHOLESTEROL Q Could an BY EATING AN AVOCADO ingredient in EVERY DAY. curry erase scary memories? An avocado Q In a recent study done in the United States, 45 overweight subjects were given three cholesterol- Scientists at the City University of a day keeps lowering diets with the same number of calories. One diet that New York (USA) was low in fat, and two that were moderately high in fat and gave rats electric jolts, and played a the LDL away included either avocado or nuts and oils. After five weeks, the sound at the same avocado diet was most effective in lowering “bad” cholesterol, time, so they’d link or LDL. The study suggests that it’s the compounds in avocado, the two. After a not just its healthy fat content, that make it so successful in while, they played lowering LDL. “Avocados house more phytosterols (one-half an avocado has 57 the sound without milligram), a plant compound linked with cholesterol reduction, than any other the shocks, and fruit”, it states. Still, this isn’t a free pass to load up on chips and guac: Study subjects the rats still froze, ate two healthy meals a day, like chicken salad and turkey tacos, each with half an frightened, in their avocado. We also suggest this breakfast combo, a slightly scooped-out avocado half little rat tracks. with an egg cracked in it, which is then baked at 220° celsius for 15–20 minutes. The team then KALETTES: “FRANKEN-SPROUTS” Q Brussels sprouts sweeter-tasting we’d have chosen Food styling By Roscoe Betsill; Kalette: Brian Klutch switched up THAT ARE SCARY HEALTHY can be something than you’d guess something more the rats’ food, of an acquired taste; from its parent- memorable, like, feeding one It’s alive! The and who hasn’t left age - yet every bit say...“Ka-sprizzles”) group curcumin, “Kalette,” a new kale in the fridge so as full of vitamins, have 45 calories a compound in Brussels sprout- long it could do dou- minerals, and other perone-and-a-half the Indian spice kale creation. ble-duty as garden nutrients. cups and deliver turmeric, an mulch? 4% of daily vitamin ingredient in curry. “Kalettes”, as C, and 120% of When the sound So it’s big news in Ocean Mist vitamin K. was later played the vegetable world Farms has dubbed again, the rats that a brand new the new fangled Use them in stir- eating regular food Brussels sprouts– cabbage-family frys and salads, or still froze with fear, kale crossbreed food (somewhat steam, sauté, roast, but those eating has been created, unimaginatively, or even grill them curcumin didn’t; and it’s milder and we think - up as a side. ■ a sign that their memory of the earlier experiment had vanished. Speculation is that curcumin may stop the brain from storing fear- related memories and could be used to treat conditions like post-traumatic stress disorder. While the rats consumed mega doses of curcumin, humans would likely need less. “Many curcumin formulations on the market today, like 95% C3 Complex with Bioperine, longvida, or theracurmin, have been modified to increase absorption” and could work at much lower doses, says study head Glenn E. Schafe, Ph.D. We’re bringing some on our next OKCupid date. MAR/APR 2022 MEN’S FITNESS 13

Brain Breakthroughs Learning a new learn has multiple “John running at a GOT MILK? Brain Food language opens names, “you’ll end very brisk pace”, the IF SO, YOUR up new worlds up with more acuity, Swede will notice BRAIN’S This month’s and memory for “John runs toward GOT A GOOD smart-eats QSpeaking more colours”, says Bylund. a tall cliff”. And WAY TO leaderboard: than one language The way a language wouldn’t you want FIGHT OFF doesn’t just jazz up is constructed also both in your arsenal? DEMENTIA. WINNER: your online dating affects how we profile or C.V, it think. “We looked –BRITTANY SMITH Milk also changes how at the progressive you see the world. (‘ing’) verb form used QThe cups of “Language is a in English ‘John is vehicle for thinking running’, but not dairy a day doesn’t and reasoning”, in Swedish, which just help athletes says Emanuel doesn’t distinguish recover properly Bylund, PhD, and between ‘John runs’ after high-intensity author of the study and ‘John is running’”, exercise and in Psychological says Bylund. “The prevent osteo- Science. “The ‘ing’ form describes porosis. It also question is if action, so the English boosts brain levels you learn a new language focuses of the antioxidant language, do you also more on the details glutathione, which acquire a new form of of what’s happening, fights Alzheimer’s, thought?” Answer: Sí, while Swedish Parkinson’s, and ja, da, definitely. focuses more on the other diseases. For example: If your goal or outcome.” language has limited So, while the English SOURCE: names for colours, speaker will notice and the language you U. KANSAS MED. CTR. Scientists have found proof that WINNER: Illustration by Oliver Munday Trying to remember can  ■theveryactofremembering Leafy Greens make you forget somethingsiswhatcausesustoforget QGo with Popeye others, Nature Neuroscience reports. Subjects in a study conducted by the on this one: Vitamin Cognition and Brain Sciences Unit in Cambridge, K–rich spinach, kale, UK, were shown various images and asked to recall and collard greens them several times. Using an MRI to monitor brain can slow cognitive activity each time, researchers found that as certain decline and protect images were repeatedly remembered; the details of your brain against ‘competing’ images were pushed aside and lost. The Alzheimer’s and fact that the brain actively shapes our memory by dementia. forgetting isn’t necessarily a bad thing. “Motivated forgetting”, A.K.A the suppression of conscious or SOURCE: FED. AMER. SOC. unconscious memories, can help a traumatised person get past disturbing recollections and may, FOR EXPER. BIOL. as researchers believe, alleviate depression and PTSD. On the other hand, the mind’s detail-ditching LOSER: syndrome is no help in the courtroom. “Our research has actually shown this to be true in eyewitness Grease accounts of crimes”, says study co-leader Michael Anderson, PhD. “People rehearse their testimony, QAll that fast food practicing their ability to recall certain details”, but if the cross-examination targets other, unrehearsed is shaking up the aspects of the event, those details will be much fuzzier bacteria in your and potentially less accurate. —J A M E S R O S E N T H A L gut; disrupting the healthy relationship 14 MEN’S FITNESS MAR/APR 2022 between you and your micro organisms and increasing anxiety, impaired memory, and repetitive behaviours. SOURCE: BIOL. PSYCH.

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MARKET Swap the produce aisle for farm-to-table and your body will thank you By Will Cockrell 16 MEN’S FITNESS MAR/APR 2022

Eat smartO GameChangers ONE CUP OF FARMERS’ MARKETS CAN BE DAUNTING SLICED FENNEL HAS LESS places, full of foods you can’t pronounce THAN 30 and people who seem to have way too CALORIES. much free time on their hands. But they’re also full of high-impact foods, and ensure fresh seasonal eating. “The Prop styling by Sarah Guido/Halley Resources more variety you pack into your diet”, says nutritionist Saskia Kleinert, “the less chance your body will be missing that one vital nutrient”. Kleinert, who often helps athletes identify the best “power” foods, says that shopping produce aisles at the grocery store (even in places like Woolworths) can actually be more confusing, because they have so many unseasonal (often imported) options on hand at all times. Farmers’ markets, on the other hand, take the guesswork out of eating seasonally. “Plus, most vendors will let you try foods before you buy them and even explain the best ways to cook whatever you get”, Kleinert points out. “It’s a great way to be introduced to new fruits and vegetables.” The field guide Fennel Fennel has a liquorice-like taste. Shave it fine and use it in salad, or cut it into chunks and eat it as a snack. If the flavour’s overpowering, roast it until it’s buttery, then sprinkle with a bit of Parmesan. Why It’s Good for You: It’s Good for You: It’s packed with vitamin C, and one of its phytonutrients, anethole, has strong anti-inflammatory and recovery properties. What to Look For: Healthy fennel is white with some green; the smaller ones are more tender. Carrots Kleinert considers carrots a “sports” food because they provide a low-carb boost before a workout and help replenish energy afterward. Why They’re Good for You: The bunches with greens still attached are perfect for carrying around with you as a snack. Larger, rougher-looking ones are best peeled and then used for cooking or in juices. What to Look For: If you see tiny roots growing from them, they’re old; young, fresh ones will snap when you break them. MAR/APR 2022 MEN’S FITNESS 17

Walnuts: Levi Brown; Smoothie: Nick Ferrari; Prop styling by Rachel Stickley/Bernstein & Andriulli Snap Peas Walnuts have amino Asparagus Strawberries OTHER GREAT acids like L-arginine, FARM FOODS They’re a quick and easy Steam or grill it and eat it Kleinert thinks of snack. Just watch out which helps keep as a side or atop a hearty strawberries as a Honey before a workout, all that your heart healthy. salad. “transition” food for fibre can cause bloating. clients who eat too much QNot only is honey a Artichokes Why It’s Good for You: sugar. “I tell people to eat Why They’re Good for You: them anytime they crave healthier sweetener for Throw them on the grill It’s the ultimate post- sweets”, she says. Eat cereal and many markets Like all legumes, snap peas whole or peel the leaves cardio potassium bump. them alone, with cereal, or have single-serving are high in protein. They’re and char only the hearts. with fresh cooked oatmeal. honey sticks, a great most nutritious served What to Look For: Firm stalks pre-workout energy raw, when the minerals are Why They’re Good for You: with plump, tightly closed Why They’re Good for You: boost. Eating local honey in their most potent state. tips. Faded colour and dry is also thought to reduce The silymarin inside is a ends are signs of aging. Strawberries are low on seasonal allergies. Ask What to Look For: Fresh strong liver detoxifier. the glycaemic index, high in the vendor if they leave peas are crisp and snap What to Look For: Compact, vitamin C and antioxidants, some honey behind for when you break them. uniform leaves and and great for joint health. the bees to feed on (many colouring are good; smaller commercial bee farmers Asian Mushrooms ones are usually sweeter. What to Look For: If a berry’s replace it all with sugar red through to the middle water, which often causes Mushrooms are best and sweet, it’s ripe; a white the bee community to grilled, sautéed, or added ring around the top means become unhealthy and to pasta or a stir-fry. it was harvested too early. require antibiotics) which eventually ends up back in Why They’re Good for You: Tart Cherries our jar of honey. Asian mushrooms have Tart-cherry juice is a Fresh and Dried anti-cancer nutrients common recovery drink. Walnuts and are potent immunity But you can eat tart QNuts are an easy boosters. They’re one of cherries too. The whole the few foods with vitamin cherry is not as tart as the snack to carry and are D. juice. Reach for these as packed with protein and a snack or after a long run omega-3 fatty acids. What to Look For: Avoid any or bike ride. Mix them with dried that appear shrivelled, berries and you’ve slimy, or moist. You want Why They’re Good for You: got the best pre or them to be firm with a post-workout energy woodsy scent. Tart cherries are a super bar available. You anti-inflammation food. can also add walnuts Kale atop everything from What to Look For: Tart cher- oatmeal to salad. The From salads to sautéed ries are yellowish, with a freshest ones come sides and smoothies, kale red cheek (not deep red like out in autumn and fits in every course. the common sweet cherry); usually lose their oomph Why It’s Good for You: It’s avoid brown flecks. by early summer. If good for your heart, fights they taste off, they’re inflammation, and is loaded probably rancid. with vision-protecting K. What to Look For: Opt for Pickled Vegetables smaller leaves when QFermented foods possible. Large ones are bitter. not only boost healthy bacteria to help with The Farmers’ digestion and support Market Power the immune system, Smoothie they’re also a rich addition to hearty Q The easiest and salads and can be most impactful way to eaten on their own or up your veggie intake as a snack with cheese is by throwing every- and crackers. Also thing into a blender. an autumn staple, the This smoothie covers all most common pickled your nutritional bases veggies are cured in a and tastes great: salt-and-herb brine. 1 medium banana BECAUSE YOU’RE NOT 2 cups kale, destemmed LIQUIDISING and chopped YOUR FRUIT AND VEGGIES, 1 cup berries (whatever SMOOTHIES is in season) OFFER MORE FIBER THAN 4 ice cubes JUICE. 1 cup fruit or carrot juice 18 MEN’S FITNESS MAR/APR 2022



TrainingO GameChangers USING AN ELASTIC KNEE aBmnluodsocdle WRAP TO REDUCE BLOOD For muscle growth, restricting FLOW BOOSTS blood flow safely may be MUSCLE GAINS. the next best thing to weight training itself By Sean Hyson, C.S.C.S. Ever since that time you tied your- self up with rubber bands as a kid, you’ve been taught that cutting off the circulation to your arms or legs is a bad thing (fun as it may be). But research shows that mild, strategic blood-flow restriction, or BFR, may promote rapid muscle gains when done with (and even without) weight training. It may be the best thing you’ve never tried to break a plateau or reach a goal. 20 MEN’S FITNESS MAR/APR 2022

THE SCIENCE Loenneke, PhD, stretching muscle 30 reps the first set, with BFR you may weights, it may OF SQUEEZE Assistant Professor pump you get from then three sets of not have to lift at be ideal for older of exercise science doing multiple, 15. Rest 30 seconds all to see gains. trainees or those QBlood-flow at the University of intense sets. In between all the sets. “There’s evidence coming back from restriction has Mississippi, USA. addition, a build-up that applying BFR injuries who can’t been used in rehab “The BFR stimulus of metabolites These rep and walking slowly train heavy. If you’re settings for decades, is very short-term (organic compounds numbers are your may result in small a beefcake who but it is now catching (minutes, not hours). that contribute to goal, says Loenneke, but meaningful just needs a break on with athletes When we compare chemical reactions) “but you may not increases in muscle from maxing out his and bodybuilders it to traditional in the muscle cells always reach it”. If size and strength”, bench press, BFR as a way to both resistance training, may play a role. you’re falling way says Loenneke. “I sets could provide heal faster and it appears just as short, however, the think there may be some variety in your grow muscle mass. safe, if not safer.” WRAP IT UP weight is too heavy something unique training and still (Olympic skiing (Though, of course, if or the wraps are to pooling blood into move you toward medallist Bode you have a vascular QPerform BFR too tight. the muscle. So while your strength goals. Miller reportedly disease or disorder, training with the going till failure used it to recover you should probably biceps curl, leg curl, Do you have to with low loads may For the regular from a back injury skip BFR.) leg extension, bench use wraps? No. replicate one aspect gym-going crowd, last year.) press, leg press, and Using light weights of BFR, it may not Loenneke suggests The process of using A study in the squat; these are and taking sets to replicate the entire that BFR training BFR with weight Scandinavian the exercises it has the point at which stimulus.” can be used at the training is simple: Journal of Medicine been researched you can’t complete end of a normal For upper-body and Science in Sports with the most at another rep creates Because BFR workout, after exercises, an elastic found that subjects this time. a similar effect, training doesn’t more conventional knee wrap or cuff who followed a BFR Loenneke says. require heavy training is done. is placed around lifting protocol for six To start, tie the Styling by Delvin Lugo; Grooming by Megan Lanoux/Exclusive Artists using Malin + Goetz the top of each weeks had muscle wraps (grab some But, incredibly, “I’m making great while injured, will make arm; for the lower gains similar to a at www.wantitall. progress and don’t matters worse and body, it’s wrapped control group doing co.za) on just under HARD want to change my eventually derail your around the top of the traditional lifting, the shoulder, or FACTS workouts, but I have progress entirely. thighs. By applying but they also had under the crease of some injuries…” a gentle squeeze even better strength the hips, depending OUR TRAINING You just have to to the muscles, the gains, a 10% increase, on which area of DIRECTOR, SEAN JAMES T., EL SEGUNDO, CA accept that beyond wraps cut down the versus just 7% for the the body you’re HYSON, SOLVES your first few months amount of blood control group. training. (Note: YOUR WORKOUT Q Stop right there. of training, gains don’t that can run into the Don’t try to train CONUNDRUMS You’re making one of come every week. extremities, which The exact both your upper the easiest and most limits blood being mechanisms BFR and lower body at costly mistakes a So that’s when returned to the training uses to once.) Wrap the young lifter can make; it’s time to add more heart. produce results isn’t limbs up firmly, but trying to push through variety to your clear, but Loenneke don’t go overboard, the pain. Believe me, workouts, listen to Sounds scary, believes increased think “tight” but not I’ve been there. You your body when it tells right? Like your mechanical tension “strangulation”. Now bench 100kgs one you something hurts, limbs will turn in the muscle is a choose a very light week, and next week and think of setting blue and you’ll factor, as well as load, about 30% of you want to try for new PRs on a more die? But that’s not the fact that BFR the most weight you 110kgs, even though long-term basis. so, says Jeremy promotes “cell could lift once. Do your shoulder’s killing swelling”, the skin- you. Lift smarter, not harder, and you’ll lift Don’t do it. Instead, forever. switch to another exercise, lighten Sean Hyson, C.S.C.S., the load, and wait is the Men’s Fitness until you feel better. training director Continuing to push and author of 101 yourself, especially Best Workouts of All Time, available at 101bestworkouts.com. MAR/APR 2022 MEN’S FITNESS 21

Mix it upO GameChangers Make Liquid sun your own Celebrate the return of summer To prepare each with these five modern twists on of the following drinks on the rocks, the classic rum drink combine ingredients in a shaker, shake By Brian Good well, and pour into a glass filled with ice. QRum has been the de facto drink Garnish as needed. of summer for more than 500 years. Nobody knows that better than The Lost City Sean Cartwright, Senior Director • 120ml gold rum of beverages at Atlantis, Paradise • 50ml banana rum Island. Bartenders at the resort serve • 50ml Nassau Royale (a more than 21 000 rum cocktails each week, that’s over 1.1 million rum sweet rum-based drinks (or 68 000 bottles of rum) liqueur. Swap in guzzled annually. In other words, if orange curaçao if you Cartwright and his team don’t know don’t have it) how to make rum taste good, nobody • Pineapple juice does. We asked the king of piña • A splash of grenadine coladas for his three essential rules for making a drink that truly shines, plus Island Dream a few of his favourite recipes. • 50ml pineapple rum 1 shot peach schnapps Drink styling by Chris Lanier/Apostrophe 1 shot orange juice ½ shot lemon juice 1 shot rosemary syrup* The Atlantean 1 shot Nassau Royale 1 shot coconut rum 1 shot blue curaçao 1 shot lime juice • 120ml pineapple juice Paradise Punch 1½ shots coconut rum 1 shot Amaretto ½ shot peach schnapps • 100ml cranberry juice 1½ shots pineapple juice Route 66 1 shot tequila 1 shot 151 rum ½ shot apricot brandy • 180ml fruit juice or punch * To make rosemary-in- fused syrup, combine equal amounts of sugar (or sugar substitute) and water in a saucepan, bring to a boil, and drop in sprigs of rosemary. Remove from heat, let sit for 30 minutes, strain out rosemary, and chill in the fridge. Can’t-miss Don’t be afraid to combine flavors For frozen drinks, hold the ice Prep your station rum tips Q “Most cocktails start with a basic rum Q “Start your blender with just the rum, Q “Keep glasses chilled until you use base”, says Cartwright. “Try building on fruit, and mixers (without any ice) and them for the best-tasting drinks”, says it with other liquor to create an combine the mixture until smooth”, says Cartwright. Douse all fruit garnishes with absolutely unique taste”, he says. “Each Cartwright. Then, once you’re done, lime juice to keep them from turning of our drinks combines up to four other blend in minimal ice, so the drink stays the brown. To keep calories low, feel free to spirits to achieve perfect, pure ideal consistency. “This also keeps your replace regular fruit juice with Caribbean flavour.” drink from ending up too watery.” low-calorie or diet fruit juices. 22 MEN’S FITNESS MAR/APR 2022

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LearnIt! by Mario Armstrong devices release known carcinogens and other toxins like lead, mercury, barium, and other heavy metals into the ground, water, and air. It’s a dirty and dangerous problem that’s growing but unfortunately, regulation isn’t keeping up. WHAT’S BEING DONE ABOUT IT? ALMOST NOTHING. e-Tread lightly Even the EPA (The United States Environmental Protection Agency) is Keep the earth WHEN IT COMES to getting rid of our old behind the times. Its policy is that e-waste Prop Styling by Angela Campos/Stockland Martel; Armstrong: Mangue Banzima/Elias World Media green and save electronics, it’s pretty much a Wild West free- generated by individuals isn’t considered some lives in the for-all, with few laws, lots of bad guys, and “hazardous”. Which means their e-waste everyone out for themselves. Despite a recent can be treated like normal household process, by rise in eco-consciousness seen in bans on plastic garbage, and will end up in solid-waste recycling and bags and regulations phasing out incandescent landfills or incinerators despite the disposing of your light bulbs in favour of more energy-efficient known dangers of e-waste components. bulbs, we haven’t really even begun to address In the absence of their strict local or state electronic the problem. Let’s start fixing that right now. regulations, they’re effectively leaving devices the everyone to do what they will with their responsible way e-waste, damn the consequences. WHAT IS E-WASTE? year, with America alone contributing 3.4 The EPA also states that recyclers are JUST ABOUT E-VERYTHING. million tons annually. Consider this: A full responsible for determining what is waste 75% of all their e-waste gets thrown away. and what isn’t. But lack of regulation “E-waste” is the catch all for discarded That’s an enormous, growing mountain means that even well-intentioned recyclers electronic products, but the term is most of garbage. In total, “it’s spread between might be contributing to the problem. often used in reference to gadgets like dumping, recycling, and exporting”, says E-Stewards (a recycling advocacy initiative cell phones (It’s a fact that Americans Larry Herst, CEO of Triangle Ecycling in from the non-profit Basel Action Network replace their cell phones about every 18 the U.S.A. “But there’s very little current in Seattle, America) estimates that 50–80% months), printers, tablets, televisions, info” about where it all ends up. And that of what’s taken in as recycling actually ends and computers. According to iFixit (more alone is terrifying. up being exported to the developing world. on these guys later), an estimated 20 The U.N. initiated an international treaty million tons of e-waste are generated each High-tech garbage isn’t just a space- to prevent developed countries from sucker, it’s also highly noxious: Dumped simply shipping their hazardous waste materials to poorer nations. Known as the Basel Convention, the treaty took effect in 1992, but has never been ratified by the U.S. That means that over there, recycling efforts from big companies are completely voluntary. Guess how well that works. WHAT’S SO AWFUL ABOUT E-WASTE? YOU’D BE SURPRISED. What happens once e-waste reaches its destination in Africa, China, or India can easily be described as nightmarish. Ghana’s 24 MEN’S FITNESS MAR/APR 2022

Agbogbloshie is the largest e-waste dump MOST OF THESE green without the facts to back it up. Much site in the world, and is commonly referred YOUNG BOYS like claims about “organic” food, there are to as “Sodom and Gomorrah” even by OVERSEAS, a lot of promises that may sound great but its locals, according to a 2011 Newsweek WHO ARE mean very little. Checking in with iFixit and report. At the dumping site, toxic e-waste PROCESSING Greenpeace is a responsible option. is ripped apart by hand and even burned to E-WASTE In addition to showing you how to repair get scrap material. Many of the workers are WITHOUT what you have, iFixit also helps you figure children (usually young boys ) who salvage PROTECTION out which devices are the greenest because raw materials like copper and tin to make FROM ENVIRONMENTAL they’re easiest to repair and recycle. They their living of R33.66 a day. RISKS, WILL call it the “right to repair”, and point out DIE FROM CANCER that corporate bottom lines actually benefit According to Al Jazeera, most of BEFORE AGE 30. from disposability, so many manufacturers these young boys, operating without have taken steps to actually make repair knowledge of, or protection from, these got a Gremlin that will probably end up in harder, such as setting rules about who can environmental risks will die from cancer the scrap heap anyway. repair their products, and how. before age 30. Apple has a similar program, which offers Nikon, for example, will only sell SO WHAT CAN YOU DO? A LOT. 10% off a new iPod if you bring in an old one replacement parts to authorised repair for recycling, and trades an Apple gift card stations. Scott Jarvie, a photographer, Use a certified recycler for a used phone, tablet, or computer that likens Nikon’s repair policies to being still has value. The bad news is that Apple unable to take your car to your favourite The e-Stewards non-profit initiative has makes the decision about how much, if mechanic, and instead being forced to use a certification program for recyclers that anything, your device is worth; but they the car company’s own repair shop. The essentially guarantees what happens to do reuse or recycle it for you regardless. lack of choice favours the company over the their electronics when they’re done, so Samsung, Sony, and Toshiba are just a few consumer, a fact anyone who’s had a car that they can feel confident recycling examples of other manufacturers that have repaired at a questionable dealership can e-waste. Certified recyclers are audited and buy-back, reuse, and recycling programs attest to. It’s a great argument for checking verified to use “best practices”, including in place. out iFixit’s “ repair-ability guides” and provisions that e-waste can’t be put in latest blog posts on new devices at ifixit. landfills or “processed” using harmful Bottom line: If you’re replacing a device org. child labour. They call it “downstream that may still have life in it, check out accountability”. Certified recyclers have third-party sites that focus on refurbishing, Greenpeace publishes a “Guide proven they’re handling electronic waste not recycling, and manufacturer-based to Greener Electronics”, a resource safely and responsibly at every step of the programs that focus on dealing with waste for looking at the big picture of process. responsibly, either through resale or environmentally friendly electronics recycling. manufacturing and recycling. Essentially Recycle, recycle, recycle a manufacturer report card, the guide Learn to fix things gives companies from Nokia to Sony a Many discarded electronics still have 1–10 rating on a whole range of factors, plenty of potential use in them and don’t It’s not just a cliché that modern society including use of hazardous materials and need to be junked just yet. Big brands - doesn’t repair things, they just throw conflict minerals, energy efficiency of the (and some entrepreneurs) have already them away and buy new ones. It’s true final product, and use of clean energy in recognised this and created recycling And the electronic do-it-yourself advocate manufacturing. programs, and even marketplaces for used iFixit has set out to change that mind set gadgets. with a repair-focused mission that’s part Perhaps “detox” is the best way to think advocacy, part how-to. They’ve created an about the problem with tech trash: If Gazelle.com, based in the States, is the open-source site where you can find guides people can get over their cultural mind set biggest of the third-party sites and offers and tutorials for all kinds of electronic that “new” is the gold standard, everything cash for your old devices, especially repairs, from iPads to toasters, or even add is disposable, and the cost of devices is smartphones, tablets, and laptops. They your own repair guide to contribute to the limited to the sticker price; there’s a good refurbish what they can, and have set up knowledge database. They also sell tools chance they can make more educated their own resale shop to let consumers buy and replacement parts to make repair more decisions about what they buy, and hold “certified pre-owned” electronics. This is convenient and help keep the site afloat manufacturers to higher standards. It has a great choice if your device isn’t broken without any advertising or corporate bias. been done with cars (the Prius was just a or too old, like an iPhone from a couple twinkle in someone’s eye during the ’70s generations back that needs a new battery Don’t get “greenwashed” gas crisis) and food (the success of Whole or screen, for example. Think of it like a Foods proves that people do care about used-car dealership. You’re trading in an When it comes time to buy a new product, what goes into thier mouths). old device for credit toward a new one - beware of “greenwashing,” a kind of which is great if you’ve got a gently used marketing that promotes a product as E-waste is the next frontier for real Civic, but might not make sense if you’ve environmental change. ■ MAR/APR 2022 MEN’S FITNESS 25

EarnIt! INVEST AND REST While no investment type can guarantee returns, particularly over the short term, hedge Now almost anyone can invest in a hedge fund funds are great diversification tools and offer advantages that other investments cannot. M ost people have heard about hedge funds, but would struggle to explain what exactly they are. Now, how- The South African retail hedge fund market ever, it might be a good time to brush up on your (the hedge funds which are available to the public) officially opened in February with the hedge fund knowledge; as new regulations have made launch of two products from Novare. them accessible to retail investors. Until recently, So, what does a person who is considering a hedge fund investment for the first time need to only institutional investors such as retirement funds were know about these products? Eugene Visagie, Head of Hedge Fun Investments at Novare says, allowed to invest in hedge funds, but recent legislation changes “All the money invested in a hedge fund goes into a pool, with a fund manager deciding which mean that all investors can now consider hedge funds as part of a assets to invest in. Just like unit trusts that represent the majority of people’s retirement balanced portfolio. investments, fund managers for the most part invest in stocks or bonds. However, hedge funds have other tools at their disposal that unit trusts do not. Probably the most significant of these is that hedge funds are able to make money on an asset even if it declines in value”. “This approach is called taking a short position on an asset. To use a simple example, taking a short position is like borrowing a set of clubs from another person with the undertaking of returning them after a while. Because you think that the price of the clubs is about to go down, you sell it to a third person. The price then goes down and you buy it for a cheaper price. You then give the clubs back to the person who lent it to you and pay a small fee for the privilege of borrowing it, keeping the rest of the profits that you made from the difference in the price of the clubs you borrowed and the new ones you bought”. In contrast to short positions, long positions are the normal asset investments most of us are familiar with, where you purchase items such as shares in the hope that their price will go up in the future. Hedge funds can consist of both long and short positions, to give investors the best of both worlds. “In a hedge fund, the fund manager looks for stocks that are overvalued to take a short position on, and stocks that are undervalued to take a long position on. Together, they make up the hedge fund portfolio,” explains Visagie. Due to the mix between long and short positions, the price movements of hedge funds are usually independent from the movement of 26 MEN’S FITNESS MAR/APR 2022

the general financial market; which is why hedge funds are valued as an important component of a well-diversified portfolio. “Another advantage of hedge funds is that their size allows them to negotiate better investment terms, which can include lower fees”, says Visagie. “As a result, investors benefit from the economies of scale inherent in a hedge fund”. In addition, there are many different hedge funds to suit the many different personalities and goals of investors. Each fund manager has a different mandate, covering the entire spectrum from very risky, to very con- servative. However, the new regulations ensure that the hedge funds that have been made available to the public will not take on excessive risk. In addition to their approach to risk, fund managers are also bound by other conditions in their mandates to tailor the hedge fund to a particular investor need. Some might look more towards long or short positions while look at particular industries, like mining. Others will look at particular markets, like Asia. With so many different hedge funds to choose from, the first-time investor might not know where to start to evaluate the right investment; which is why Visagie recommends looking at a fund of hedge funds. “A fund of hedge funds is a hedge fund that is made up of other hedge funds. You therefore get the benefit of a combination of the different strategies from a couple of fund managers, all rolled into one”. Another trait of hedge funds that distinguishes them from other investments is their ability to make leveraged investments. Leveraging means that growth in an investment is multiplied, sometimes by as much ten times the original percentage. However, it also means that losses are multiplied in the same way. “I would not advise investors to invest in leveraged hedge funds from the start, as they can be very risky”, advises Visagie. “Later, when you have built up a solid portfolio, you could allocate a small percentage to more risky investments that have the potential to maximise returns\". ■ MAR/APR 2022 MEN’S FITNESS 27

THE CLASSIC SEE PAGE 74 2 8 M3 E8 N ’ S FMI TENNE’SSSF I MT NA ER S/ ASP RJ2A0N2U2 A R Y / F E B R U A R Y 2 0 1 9

Can a cheese and sauce covered pie can be healthy? Damn straight it can—and we’ve proved it with these four cleaner, leaner versions that will satisfy your cravings but keep you looking and feeling great. BY CANDICE KUMAI PHOTOGRAPHS BY TRAVIS RATHBONE Great pizza doesn’t G have to be a greasy mess of fatty ingredients and empty calories. In fact, with the right toppings (nutritional powerhouses like kale, sweet potato, rocket, and almonds) you can rest assured that you’re fueling your body with the things it needs to build muscle, boost immunity, improve overall health, and even burn fat. Here we’ve raised the bar, developing healthy, delicious pizzas you can make right at home with minimal hassle, in a matter of minutes: Whip up the protein-packed Kale- Bacon Pizza to refuel after a workout, or bust out the Sweet Potato & Sautéed Mushroom Pizza to really impress at your next date night in. Got leftovers? Pizza holds great overnight, so take it to work the next day. It even freezes well, making it the perfect go-to microwave dinner. You’ll never look at pizza the same way again. M E N ’ S F I T N E S S J A NMUAARR/YA/PFRE 2B0R2U2A RMYE N2 0’ S1 9F I T N E S3 S9 29

THE CLASSIC MAKES 4–6 SERVINGS WHAT ’S HE ALTHY DIRECTIONS 1/8 Sauce and effect ABOUT IT 1) Preheat oven to 200°. Tips for buying (or making) a great, Food styling by Roscoe Betsill This incredibly easy- Set pizza dough out at healthy pizza-topping marinara to-make classic pie has room temp for about less saturated fat and 20 minutes. QStore-bought pizza sauce can still calories than take-out. be healthy (and honestly, very nearly 2) Sprinkle a clean as good as home made). Just go INGREDIENTS work surface with organic and check the jar to be sure flour. Roll dough it’s not loaded with sugar. Excess 1 bag store-bought into a 1cm thick flat, sweeteners can lead to everything pizza dough (regular 25cm - 35cm circle or from type -2 diabetes to obesity. Put or gluten-free) rectangle. Place it on back on the shelf any jar of sauce a baking sheet or in a (or marinade or dressing, for that 1 tbsp extra virgin olive cast iron pan, brush matter) that contains corn syrup, oil with olive oil, and sugar, or anything that ends in “ose”. sprinkle with 1/8 tsp If you want to go clean and fresh this ¼ tsp sea salt to taste salt. year, update your pantry by cleaning out the sugar-processed foods and ¾ cup organic low- 3) Place dough in oven changing up that sauce! sugar marinara and prebake for about sauce 10 minutes, then QIf you’re making your own remove. Top pizza tomato sauce, canned tomatoes, ¾ cup mozzarella with marinara sauce, surprisingly, contain more lycopene— cheese mozzarella, and which has been shown to help oregano, and bake on prevent 2 tsp dried oregano the middle rack for prostate cancer—than fresh 12–15 more minutes. tomatoes. If you’re using store- ¼ tsp chilli flakes bought sauce, always go for a sauce 4) Remove from oven that’s thick and organic. ¼ cup fresh basil leaves and sprinkle with (optional) remaining sea salt and chili flakes, plus 1 cup sun-dried basil and sun-dried tomatoes (optional) tomatoes if desired. 3 0 M4 E0 N ’ S FMI TENNE’SSSF I MT NA ER S/ ASP RJ2A0N2U2 A R Y / F E B R U A R Y 2 0 1 9

SUN-DRIED WHAT ’S HE ALTHY TOMATO & ABOUT IT PROSCIUTTO Antioxidant-packed PESTO sun-dried tomatoes, FLATBREAD plus a megaboost of vitamins A, C, and K in MAKES the form of kale-almond 8 SERVINGS in the pesto; make this superfood pizza a guilt- free comfort food. Enjoy it post workout, and get a natural protein kick from the prosciutto and almond pesto. INGREDIENTS KALE- ALMOND PESTO 1½ cups curly kale ½ cup raw almonds 2 garlic cloves, roughly chopped ½ tsp sea salt 3 tbsp extra virgin olive oil 2 tbsp fresh lemon juice PIZZA 1 bag store-bought pizza dough 1 tbsp extra virgin olive oil ¼ tsp sea salt, to taste ½ cup homemade kale- almond pesto (above) 6 slices high quality prosciutto, torn 2 Roma tomatoes, thinly sliced 1 cup rocket 1 cup mozzarella, finely grated DIRECTIONS FOR THE PESTO 1) Place kale, almonds, garlic, and sea salt into a food processor or blender and pulse to combine until the ingredients are somewhat mealy. 2) Gradually add olive oil in a steady stream until the mixture is finely chopped yet still has texture, for about 1 minute. Pulse in lemon juice and adjust the seasoning to taste. Put aside a ¾ cup to use. Reserve any extra pesto in an airtight container in the fridge for up to a week. FOR THE PIZZA 1) Preheat oven to 200°. 2) Transfer dough to a large sheet tray and brush crust with olive oil and a sprinkle of sea salt. Place in the oven and prebake for about 8 minutes. Remove from oven. 3) Spread ¾ cup of kale pesto on top of crust. Add prosciutto slices, Roma tomatoes, and rocket, and top with mozzarella cheese. Place back in the oven on the middle rack and bake for 10–12 minutes. QPresto pesto. Double your batch of pesto and try tossing it with pasta, using it to top off toast, or mixing in vegetables prior to roasting. M E N ’ S F I T N E S S J A NMUAARR/YA/PFRE 2B0R2U2A RMYE N2 0’ S1 9F I T N E S4S1 31

SWEET KALE- POTATO & BACON SAUTÉED PIZZA MUSHROOM MAKES: PIZZA 4–6 SERVINGS MAKES WHAT ’S HE ALTHY 8 SERVINGS ABOUT IT WHAT ’S HE ALTHY 2 cups cremini or DIRECTIONS minutes or until golden Mouth-watering bacon ABOUT IT button mushrooms, brown; remove from and eggs on a pizza? Hell, thinly sliced 1) Preheat oven to 220°. the oven. yeah! Even with kale With feel-good sautéed in bacon fat and ingredients like vitamin 1 bag store-bought 2) Heat 2 tbsp of olive oil 4) Top crust: mozzarella cheese on A-packed sweet potato; pizza dough in a large skillet over Using a large spoon, top, this homemade pizza juicy immunity-boosting medium heat. Add spread the base of still packs fewer calories mushrooms; and anti- 1 tsp sea salt, to taste onion and cook, pizza with sweet and less fat per serving inflammatory onions, stirring occasionally, potato purée and than takeout. The trick this pizza is a clean and 1½ cups sweet potato until golden, about sautéed onions and to losing weight and inspiring way to change up purée (Use leftover 10 minutes. Add in mushrooms, and top saving calories this year? your menu. A total bonus; mashed sweet sliced mushrooms and with cheese. Place Cooking at home. It’s also vegetarian, so potatoes,or boil two sauté for an additional back in the oven on the invite that cute non-meat- large sweet potatoes— 10 minutes. middle rack for 10–12 INGREDIENTS eating neighbour over for roughly chopped, skin more minutes, until a slice. on, until soft, and blend 3) On a clean work dough is crisp and 1 bag store-bought until smooth.) surface, roll out pizza cooked through. pizza dough INGREDIENTS dough and place it on Remove from oven, 1 100grams mozzarella a large baking sheet sprinkle with arugula 1 tbsp extra-virgin olive 3 tbsp extra virgin olive cheese, shredded or pizza stone. Brush and balsamic vinegar, oil oil, divided dough with remaining and serve hot. 1 cup rocket 1 tbsp olive oil and a ¼ tsp sea salt to taste, 1 medium yellow onion, sprinkle of salt. Pre- divided thinly sliced Balsamic vinegar, to bake for about 5 finish 4 slices organic bacon, cut into 3cm pieces ½ red or yellow onion, finely diced 2 cups curly kale, finely chopped 1 cup organic, low- sugar marinara sauce 1 cup part-skim mozzarella cheese, shredded 1 egg DIRECTIONS 1) Preheat oven to 200° and set pizza dough out at room temperature for about 20 minutes. 2) On a clean work surface with a touch of flour, roll out pizza dough into a 1cm thick, 25cm-35cm round. Place it on a large baking sheet or pizza stone, or in a round cast-iron pan. Brush dough with olive oil and sprinkle with sea salt, then prebake for about 5 minutes. 3) In a large skillet over medium heat, add bacon and cook until crisp; set aside to drain on paper towels. Add diced onion to the pan and cook until softened, stirring occasionally, about 8 minutes. Add chopped kale to the pan and cook until wilted, about 2 minutes. 4) Top pizza with marinara sauce, mozzarella, and sautéed kale and onions. Bake in the oven on the middle rack for 12–14 minutes. 5) Two to 4 minutes before pizza is ready, crack egg on top and bake until crust is crisp and egg is slightly cooked. Remove from the oven, cool slightly, and serve alongside a blond ale brew. 3 2 M4 E2 N ’ S FMI TENNE’SSSF I MT NA ER S/ ASP RJ2A0N2U2 A R Y / F E B R U A R Y 2 0 1 9

ROMANCING While not an absolute essential for cooking, a pizza stone is every chef’s favourite way to achieve a crispy, crusted, evenly THE STONE cooked, restaurant-style pizza. Right at home. All these pies were cooked on one. A few brands to check out are: Alva Pizza Stone 30cm • R299, takealot.com Cadac Pizza Stone 33cm • R199, pricecheck.co.za Yuppiechef Glazed Pizza Stone 33cm • R489, yuppiechef.com M E N ’ S F I T N E S S J A NMUAARR/YA/PFRE 2B0R2U2A RMYE N2 0’ S1 9F I T N E S4 S3 33

34 MEN’S FITNESS MAR/APR 2022

BY WILL COCKRELL QK E E P T H E S E 1 2 F O O D S O N Y O U R PHOTOGRAPHS BY TRAVIS RATHBONE GROCERY LIST AND YOU’LL ALWAYS HAVE AN ARRAY OF SIMPLE, S U R P R I S I N G LY TA S T Y, A N D I M P R E S S I V E LY C R E AT I V E M E A LS RIGHT AT YOUR FINGERTIPS dozenThe indispensable THE SMART CART Imagine being able to cut your grocery shopping time in half and With just these 12 I still eat like a king. You can, and it’s easier than you think. You see, foods (and a few pantry complicated meals don’t necessarily taste any better than simple staples), easy, delicious, ones. And even though buying the same 12 ingredients every and creative meals can be yours. For more time you shop may sound boring, what you cook with them facts about each (and surprising ways to use doesn’t need to taste that way. Take it from two of the best chefs in America, them) see the following pages. Quinn Hatfield and Daniel Humm, who are leading the way in the kind-of-fresh, 1) Whole chicken simple cooking that will transform your kitchen repertoire. “To eat well, you 2) Sweet potatoes 3) Quinoa need to cook for yourself”, Humm says. “The 4) Apples 5) Tri-tip steak more complicated you make it, the less OUR CHEFS 6) Canned sardines 7) Italian parsley likely you’ll do it”. He and Hatfield are just Quinn Hatfield 8) Eggs 9) Kale like the rest of us: short on time but all too QHatfield owns one of LA’s (USA) best 10) Gruyère cheese aware of how important it is to be able to new lunch spots, Sycamore Kitchen, 11) Avocado fuel up quickly after a workout; as well as and has just opened a new restaurant 12) Scallions take it slow and make something great Odys + Penelope, a churrasco-style for a date. And repetition is key. “The way place where fire reigns supreme and meat is taken to the next level. Hatfield, a longtime athlete, still competes in track cycling. I stock my own fridge is highly repetitive”, Daniel Humm Hatfield says. “But men love go-to dishes we know how to make well”. Here’s our QHumm, the executive chef and mega-chefs’ ultimate grocery list and five co-owner of USA-based NYC’s powerful yet simple dishes that’ll keep Eleven Madison Park and NoMad you covered for years to come. (the former has three Michelin stars, the latter, one), is a former professional bike racer and endurance-sport junkie, who runs when he’s not stuck in the kitchen. MAR/APR 2022 MEN’S FITNESS 35

THE INDISPENSABLE DOZEN ROASTED QMost chefs agree that the trickiest thing about cooking INGREDIENTS CHICKEN BREAST a whole chicken is getting the breast just right, without overcooking the legs and wings. To solve that problem, Hatfield 1 whole chicken WITH SWEET likes to cook his whole chickens in a small pot. “I have one where POTATO GRATIN the bird fits sort of snug”, he explains. “The breast ends up way up Olive oil at the top of this pot, so there’s enough heat on it for it to get a nice SERVES: 2 rendering on the skin. And then the juice goes to the bottom, where 2 large sweet potatoes it gets a little steamier, and that helps cook the legs”. (about 450grams) 21 Bird feeder. 22 1 100grams butter Food styling by Michelle Gatton/Stockland Martel; Buying and Previous spread: Hat field: D ylan and Jeni; Humm: Francesco Tonelli WHOLE cooking a whole SWEET Kosher salt, to taste CHICKEN chicken means POTATOES you'll have the 1 400grams grated By learning how to roast makings of more Hatfield considers sweet Gruyère a whole chicken instead than one meal—a potatoes a super-food. of always doing individual real time-saver. Unlike regular potatoes, 2 handful ripped kale breasts, you’ll end up with they sit on the right end either an impressive meal of the glycemic index, Red-wine vinegar and for a group or more than they’re filling, and they pepper, to taste can be made in bulk to one meal for yourself. be used throughout the A few avocado slices “I always go whole bird, week. “I buy bags of them, DIRECTIONS I like the fattier dark roast them whole, skin meat”, Hatfield says. “But on, then keep a bunch 1) Pre-heat oven to in the fridge and just 220°C. Pat chicken dry the truth is, I often just heat them up later”, he and rub with olive oil. pick up one of those pre- says. “They pack a lot of Add 350ml water to a cooked chickens. I’ll heat it punch nutritionally (a lot high-sided pot the bird up and do chicken breasts will fit snugly in; tuck for dinner, and keep the of vitamin C and mineral) the wings underneath dark meat (chicken legs and are a solid fuel source to raise the breast. and the rest) for lunch”. for an athlete”. 2) Place pot on a burner until water boils, then put in oven for about 90 minutes, or until internal temperature of chicken reads 80°C. Remove from oven; let rest for 15 minutes. 3) Peel sweet potatoes and slice to about 2mm. (A mandoline is es- pecially useful for this.) 4) Melt butter in a large sauté pan, then add a third of the potato slices. Season with salt, add another third, season, and add the last third and season. 5) Place pan in oven and cook 15 minutes. Remove and use a spatula to flip the gratin over in sections. (Don’t worry if it falls apart a bit.) Return to oven for 5 minutes, or until potatoes are soft. 6) Sprinkle Gruyère on top and return to oven for a minute to melt it. 7) Place gratin on plates. Remove breasts from chicken, slice, and place on top of gratin. 8) Toss kale with oil, vinegar, salt, pepper, and avocado for a salad. BONUS TIP QWhen the chicken has finished cooking, Hatfield pulls the breasts off for this dish. Then, after it cools, he pulls the rest of the meat off the bone and uses it for a chicken salad with mayo, scallion, avocado, diced-up hard-boiled egg, and apple. 36 MEN’S FITNESS MAR/APR 2022

ROASTED TRI-TIP STEAK WITH HERB SAUCE & SCALLION QUINOA SERVES: 2 QNothing beats the grill for cooking steak, but you can just as easily roast a tri-tip, Hatfield says. “I use a little roasting pan with a rack. I pat the tri-tip dry, rub it with a little olive oil, salt and pepper, and then put it in the oven. Roasting will still give it great colour”. 3 4 Core value. 5 INGREDIENTS Keep apples on QUINOA APPLE hand to add a TRI-TIP 1 bunch Italian parsley real gourmet STEAK (about 30grams), big It cooks just like rice, but Hatfield and Humm touch to meals. stems removed, roughly our chefs like quinoa love apples as a snack Skirt steak is good if chopped because it contains by themselves but also you’re in a hurry, but our 10 tbsp extra-virgin complete protein (usually use them as a high- chefs say that a killer olive oil found only in animal foods) impact ingredient in 900gram tri-tip (a cut salads. “Always have that’s as flavourful as 2 tsp red-wine vinegar and is more versatile. apples on hand”, Hatfield rib-eye but not nearly as Quinoa is technically a insists. “I especially love expensive) is the way to 2 large eggs, hard-boiled seed. Hatfield describes it crisp red apples with a go for a meal that feels and grated as having a “rich, roasted good balance of sweet more like an event. Plus, nutty flavour, and an and tart”. Both chefs also it yields great leftover Kosher salt and freshly interesting texture when like varieties such as options for salads or ground pepper, to taste cooked right”. It works well Braeburn, Pink Lady, Fuji, sandwiches. “When I’m with meat and in a hearty thinking big picture, I do 2 cups cooked quinoa and Honeycrisp. tri-tips”, Hatfield says. “I’ll salad. end up roasting a couple 60grams butter, at once”. Humm suggests separated finding a butcher who’ll Cryovac-seal them. “The 60grams whites of great thing about steak scallion, thinly sliced is that it can hold for (about 6 scallions’ worth) about two weeks in your refrigerator when it’s 1 tri-tip steak vacuum-sealed; which is better than freezing it, DIRECTIONS and it actually benefits the beef because it gets 1) Pre-heat oven to 220°c more tender. It’s basically 2) To make sauce, mix wet-aging”. parsley, oil, vinegar, eggs, salt, and pepper. 3) Cook quinoa per package instructions. 4) Place 30grams butter in a sauté pan over low heat; add scallions and cook gently. When totally cooked, add quinoa and a splash of water. Mix and warm through. Season with salt and pepper. 5) Rub steak with a little olive oil, then season well with salt and pepper. 6) Put steak in a pan with a rack and cook in oven for about an hour, or until the centre reads 55°C on a meat thermometer. (Cooking time will depend on preference and the size of the cut.) 7) Remove from oven; let it cool, leave uncovered for 15 minutes, then loosely cover with foil and let rest for another 15 minutes. 8) Scoop quinoa into the center of two plates. Slice the steak 1cm thick and lay over quinoa. Drizzle sauce on top and around. MAR/APR 2022 MEN’S FITNESS 37

THE INDISPENSABLE DOZEN QUINOA SALAD INGREDIENTS WITH SARDINES & KA L E SERVES: 2 Kosher salt ½ cup quinoa Q“I don’t eat that much meat”, 2 scallions, thinly sliced Humm says; explaining the appeal of this hearty-but-veggie- Olive oil centric salad. “I focus a lot on Lemon and zest vegetables, which I think are more 1 egg interesting, exciting, fresh, and ½ bunch kale, thinly healthy foods”. sliced ½ avocado, halved and pitted Sea salt 16 oil-packed sardine fillets 2 Italian parsley sprigs 6 DIRECTIONS CANNED 1) Bring 3-litres water to SARDINES a simmer and season to taste with 3 tbsp Canned fish (tuna, kosher salt. Add mackerel, salmon, quinoa and simmer sardines) isn’t just handy, until tender, about 40 it also has one of the best minutes. Drain quinoa protein-to-weight ratios and rinse with cold of any food. “Smaller, oily w a t e r. fish like sardines are better than tuna because 2) In a bowl, mix quinoa they have more omega-3 with scallions. Add 1 fatty acids and less tbsp olive oil, 1½ tsp mercury”, Humm says. lemon juice, and 1¼ tsp “But you can use sardines kosher salt; stir. exactly the same way, on salads, or with a 3) Bring 2-litres of water charcuterie platter, with to simmer, and season a little toast or crackers”. to taste with 1½ tbsp Hatfield calls canned kosher salt. Gently sardines an “emergency lower egg into water; meal”, the perfect snack simmer for 10 minutes. Drain egg; cover with after a workout. ice water. When cold, peel and slice in half. The Perfect Pantry 4) Place kale in a bowl and Here are nine COOKING OILS FRE S H LY VINEGARS Mayonnaise. There are massage with hands till essentials that Our chefs agree that you GROUND PEPPER actually 144kJ’s in every slightly wilted. Season should always need two cooking oils on Filling an adjustable (not Two vinegars; balsamic smooth and creamy with 1 tsp lemon juice, have a place in hand at all times: A high- pre-packed) grinder with and red wine, will cover tablespoon (14ml). zest of ½ lemon (using a your kitchen. heat oil like canola for peppercorns will let you most of your needs. Red- microplane), and ¼ tsp sautéing and frying and put finer grains in recipes wine vinegar is the more M U S TA R D kosher salt. an olive oil as a dressing and coarser ones on all-purpose variety, Hatfield loves a whole- or seasoning. (Using prepped dishes or salads. used in typical salad grain sandwich mustard; 5) Scoop out the flesh of olive oil with high heat vinaigrettes or even Humm prefers the kick an avocado-half and can ruin a meal). BUTTER for pickling. Balsamic of Dijon. You can even cut into 2 wedges. Salted butter will is sweeter and works use mustard to make Carefully season each S A LT boost flavour, whereas best on more delicate mayo by mixing it with wedge with olive oil Both chefs use kosher unsalted gives you total vegetables that you don’t egg, lemon juice or and sea salt. salt to season dishes, control of how you salt want to overpower with vinegar, and canola oil. mix in a salad, in cooking your dish. too much acidity. 6) Divide sardine fillets water, and in sauces. and avocado wedges They use a pinch of LEMON M AYO N NA I S E RYE BREAD on two plates. Spoon flaky sea salt to finish a A simple squeeze of Rye bread has a depth quinoa salad on to each dish, on steak, or over an lemon juice makes a Hellman’s Light of flavour most breads plate. Add kale salad, egg, adding flavour and great summer dressing redusced oil mayonaise. lack. More important, it’s near quinoa. Place an crunch. or a seasoning. It less than half the hearty and has a long egg-half on each plate. amount of kilojoules shelf life. Top with parsley. and fat of Original BONUS TIP QFor a salad like this, Humm says, you can combine any number of foods on your shopping list—swap the sardines for steak, for example, or add apple slices—to create a meal that's perfect for when you get home after a long day. 38 MEN’S FITNESS MAR/APR 2022

7 SARDINES ARE PACKED WITH PROTEIN— AND CAN STAY ON YOUR SHELF PRACTICALLY FOREVER. MAR/APR 2022 MEN’S FITNESS 39

THE INDISPENSABLE DOZEN AVOCADO TOAST Q“Sometimes the simplest things are best, and this is a INGREDIENTS WITH FRIED EGG prime example”, says Humm about this breakfast dish. “The freshness of the avocado is really nice against the 2 1cm-thick slices dark & GRUYÈRE richness of the egg”. Humm especially likes this dish after rye bread training. It’s loaded with protein and good fats. To fry the SERVES: 2 perfect egg, always use a non-stick pan; start on high heat, and Butter, to taste use enough oil to have a thin layer on the entire bottom of the pan. As soon as you crack the egg into the pan, turn the heat 1 avocado, halved and down to low and let it cook until the white is set. pitted 1 tbsp olive oil ¾ tsp kosher salt 1½ tsp lemon juice 2 eggs Sea salt to finish Cracked black pepper, to taste 8 Shaves of Gruyère DIRECTIONS 1) Spread each slice of bread lightly with butter, then toast. 2) Halve avocado and discard pit; scoop out flesh and place in a bowl with olive oil, salt, and lemon juice. Mash it all together with a fork to make a chunky spread. Divide the mashed avocado between the pieces of toast. 3) Heat a non-stick pan over medium heat. Fry eggs sunny-side up. Season the eggs with sea salt and cracked black p e p p e r. 4) Just before eggs are finished cooking, use a vegetable peeler to peel several slices of Gruyère onto them; be sure to allow some of the cheese to melt onto the pan and crisp. 5) When the eggs are cooked and the cheese has melted, carefully transfer an egg onto each piece toast. UP YOUR 8 BREAKFAST OR BRUNCH EGGS “WOW” FACTOR “Eggs are especially WITH THIS important if you don’t eat SIMPLE BUT a lot of meat because they ELEGANT DISH. give you similar protein”, Humm says. “And they’re obviously great for breakfast; but I like to use them in all kinds of dishes, especially salads”. Hatfield actually buys a pack of 30 eggs every time he goes shopping. “I’ll boil off a dozen right when I get home from the grocery store so I have hard-boiled eggs in the fridge at all times”, he says. “It’s another go-to snack, a complete protein, full of amino acids”. 40 MEN’S FITNESS MAR/APR 2022

9 TRI-TIP GRUYÈRE KALE M E LT “Kale is the go-to green SERVES: 2 because it has such a great QHatfield’s shelf life, and seasonal favourite way to availability is less use up leftover steak is to put it in a simple important”, Humm says. sandwich. For this Plus, it tastes good raw or one, he slices it all thin cooked, both chefs agree. (the steak, cheese, “You could say the same avocado, and kale) about spinach”, Hatfield and finishes it off in says, “but I find spinach the oven. “Tri-tip is too delicate, especially for also great to eat cold”, a salad. And it gets that he says, “whether weird mouth-feel if you on a sandwich or in a don’t cook it right”. At the salad”. store, look for kale that INGREDIENTS feels crisp and alive, with good bright colour and no 230grams cooked tri-tip wilting. And if the edges steak, cold, thinly sliced with a serrated knife where it’s been cut are 2 tsp mayonnaise browning, avoid it. 2 slices dark rye bread Gruyère, thinly sliced, to taste 1 avocado, thinly sliced 2 handfuls of kale, thinly sliced 2 tsp whole-grain mustard DIRECTIONS Cautiously reheat sliced steak in microwave, using short 15 to 30-second pulses to avoid heating, “which would completely ruin it”, says Hatfield. Spread mayonnaise on each side of bread. Pile the sliced beef on it and add Gruyère, avocado, kale, and mustard. Place open-faced on a pan in a warm oven till cheese is melted. 10 11 12 GRUYÈRE AV O C A D O SCALLIONS CHEESE Our chefs consider Scallions are a flavour Hard cheeses work well the beloved avocado a booster for just about grated over hot or cold breakfast, lunch, or dinner any dish. Plus, they can dishes. Both chefs like ingredient. It’s rich, has be used in more than one Parmesan too, but say great texture, and is high way. “You can use the Gruyère (slightly softer in good fat. Humm likes green part like an herb, and richer) takes dishes it in salads but also on on top of something, and up a level. Hatfield uses its own. “When shopping, use the bottom of the it to liven up everything look for avocados that scallion like an onion”. from sandwiches to an are firm but give slightly Hatfield loves scallions omelette; Humm builds when gently squeezed”, paired with parsley. whole meals around he says. “And avoid those When buying scallions, with super soft spots”. you want white whites it. “Eat it with some Also, he says, keep the and green greens, with kale, apples, and olive unused part in its skin the green part firm and oil drizzled on top for an and wrap to store. cylindrical. easy, light snack”. MAR/APR 2022 MEN’S FITNESS 41

Why do more than 42 million Americans injure themselves every year running? Well, if you believe the world’s top biomechanical experts and elite coaches, it’s not for lack of conditioning. It’s not because we’re wearing the wrong shoes, either. It’s because no-one taught us how to run. See our correspondent gets a crash course in Running 101. (Here’s how to learn…) BY TYLER GRAHAM PHOTOGRAPHS BY RANDI BEREZ Shorts: BROOKS 42 MEN’S FITNESS MAR/APR 2022

SPRING RUNNING GUIDE 2016 MAR/APR 2022 MEN’S FITNESS 43

1 Strike your Pose WHAT’S WRONG WITH THE WAY YOU RUN? THE POSE METHOD was devised by Russian running coach Nicholas Romanov in the • • • “Do you hear that?” asks Pasquale Manocchia, his face contorting 1970s and is widely taught today by elite running coaches and CrossFit instructors into an ugly wince. It’s as if he’s just heard fingernails screeching around the world, as the ideal running form. Like any other skill, it’s much more difficult across a chalkboard. to master than it looks, but here are the standards that every runner, from the ultra- We’re seated in his office high above a 13 000 square metre gym marathoner to the lowliest weekend jogger, needs to work toward. called La Palestra (what the ancient Greeks and Romans called gymnasiums); where my attention strays between the pair of Chinese brass knuckles with spikes sitting on his desk, and other rare fitness artefacts scattered across the glass-encased room. Some of which include old wooden dumbbells, some fencing gear, Indian clubs and a pair of ancient hiking boots. The gym is located in an old ballroom of the former Hotel des Artistes on Manhattan’s Upper West Side; and the office has views of the people working out below us between Roman columns. I give Manocchia a blank stare. All I hear is music and the faint thump thump thump of someone running, out of sight, on a treadmill. “No one should ever be striking the ground that hard”, says Manocchia, shaking his head. “There’s no question that more people are running than ever before, and more people are getting injured than ever before.”. While that may strike you as a touch dramatic, it’s actually not. In fact, each year, up to 80% of America’s 53 million runners get injured. That’s more than 42 million injured runners last year, which is an even more staggering number when IT ISN’T JUST you consider that the figure doesn’t include athletes who get hurt from HARDCORE running while playing other sports. DUDES WHO And by injuries, we’re talking about everything from broken bones to CRANK insidious, slow-forming conditions OUT TOUGH like runner’s knee, Achilles tendinitis, MUDDERS plantar fasciitis, shin splints, WHO ARE iliotibial band syndrome, and stress GETTING IN- fractures - the kind of painful stuff JURED—IT’S that drives runners mad and sends them screaming for the bike saddle in WEEKEND JOG- warmer months. And these aren’t just hardcore GERS TOO. dudes who crank out Tough Mudders and Warrior Races, either. We’re talking about weekend joggers too. For the record: Last year, roughly 20 million people participated in road races, and adventure-race participation is up 211% over the last five years. It all begs the question: What are so many people doing so wrong? For starters, conventional wisdom says that running isn’t something that requires coaching, and that the best way to improve as a runner is to simply run more. And we’re continually recommended any number of remedies for common ailments, usually in the form of a new pair of specialised shoes. Manocchia emphatically disagrees. The gym owner, a former college hockey player who roomed with JFK Jr. at Brown University, is a disciple of Nicholas Romanov, Ph.D., a career coach for the Russian Olympic team whose unique 44 MEN’S FITNESS MAR/APR 2022

Head Back When you’re in proper Focus on a straight back, but be careful of over- Pose form your head tensing your muscles. will stay still without You should have good any up-and-down or posture but also feel relaxed. If your back is side-to-side motion. too tight, it prevents the When your head is still, rest of your body from moving freely. it means that you’re doing everything else Arms Keep your arms at your correctly. sides and don’t worry about pumping them. As long as Legs your back and shoulders Think about pulling are loose, your arms will up your back leg with naturally move back and your hamstrings rather forth to counter balance the than pushing-off with motion of your legs. your quads. This helps you master the art of Hips As you lean forward to fall, falling forward think about dropping versus pushing off your hips over the balls from behind. Think of of your feet. This will each step as catching prevent you from taking your fall rather than too long a stride. Speed is propelling you forward. maintained by how fast you fall forward, not the Knees size of your stride. Maintain a constant slight bend in the knee. It Feet will help you maintain a Keep your body weight on proper forward lean and the balls of your feet. make it easier to quickly Move quickly from change from one foot to one foot to the other to distribute ground forces the other. throughout your joints, ligaments, and tendons. M E N ’ S F I T N E S S J A NMUAARR/YA/PFRE 2B0R2U2A RMYE N2 0’ S1 9F I T N E S6S7 45

thoughts about running, long overlooked of the running industry, including Romanov, MacKenzie met the physical therapist Kelly Styling by Keica Clark/Celestine Agency; Grooming by Nicole Bushnell on the margins of the sport, are finally descended on the University of Calgary to Starrett, one of the biggest names in CrossFit, going mainstream. In short; they firmly celebrate the career of a beloved running at a seminar in San Francisco (USA). “When believe that running is a practiced skill, not biomechanist, Benno Nigg, Ph.D., the head I met Kelly, he hated running”, MacKenzie a natural motion. And though some people of the university’s Human Performance Lab. says. “I taught him how to run, and he was are born with a talent for running, most As the symposium described it, “Dr. Nigg’s like, Whoa!” Together, the two worked are not. Which means that if you haven’t research concentrates on human locomotion on expanding not only Romanov’s Pose suffered through rigorous coaching on your with its main emphasis on mobility and Method but also the Russian coach’s Olympic technique, it’s likely you’re going about it longevity”. In other words: preventing run- strength and conditioning program with a all wrong. ning injuries. The conclusion from such an CrossFit stamp. Today, “CrossFit Endurance” unprecedented gathering? “Nothing we’ve emphasizes running shorter distances at It turns out that I fit squarely in that camp. done over the last 40 years has done anything higher intensity to develop better form. Manocchia walks me down to the gym floor to reduce injuries”, says Sandro Nigg, the For his part, Romanov says, “I was very and puts me through a series of exercises. honouree’s son, who helped organise the happy to see the CrossFit community First, he instructs me to “move”. So I take a event and is an accomplished biomechanist embrace Pose.” And both MacKenzie and step forward, and before I make it two feet himself. All the research and scientific Starrett recently released books that have he says, “Stop! Did you see what you just applications in recent memory (motion- sat atop of the running best-seller lists. did?” Huh? “Move again”, he says. I lift my control shoes, “air” cushioning, orthotics, MacKenzie’s title, Unbreakable Runner, leg. “Stop! Did you see that?” I draw a blank, those wildly popular “barefoot shoes” that is a how-to for beginner and elite athletes and he explains that each time I take a step, have taken the running industry by storm alike, while Starrett’s book, Ready to Run, I’m bracing my forward leg like a brake. since Christopher McDougall’s blockbuster attacks mobility issues that face all athletes To me I’m just walking, but to Manocchia book Born to Run) are all a wash. “Forty who do a lot of running. They’re not the my gait looks like a beat-up Oldsmobile years of effort by doctors, coaches, athletes only big names preaching proper form. clunking down the road. He says that I’m has come to nothing”, Romanov says. (For Dean Karnazes, 52, is one of the most sending excessive force up the leg with the record: The new wisdom says the best famous runners in the world. In 2006, each step, which will eventually lead to shoes are the most comfortable ones; and if when the ultramarathoner trained to run any number of long-term injuries. He then you’re conditioned for it, go minimal.) But 50 marathons in 50 states in 50 consecutive asks me to write down five adjectives to the most important takeaway from the event, days, he did what he considers a precursor to describe how I feel about running. I explain according to the younger Nigg, is that “we’re MacKenzie and Starrett’s running workouts. that I like running while playing tennis but I all now ready to use our resources to look When he wasn’t running, he’d lift so heavy hate running for running’s sake. “Just write at [individual] technique and training” as a that he could only knock off five reps per set. down the words”, he says. I scribble down way to keep runners healthy. Which is why Then he’d lift light with hundreds of reps. “boring”, “redundant”, “jarring”, “unfun”, Romanov is finally getting his due. While Finally, he’d do LSD (long slow distance and “useless”. “Now write down five words teaching biomechanics and training the track running). “I don’t subscribe to the notion of you associate with an elite runner blasting team at a Russian university in the 1970s, any single running motion”, Karnazes says, through the park”, he says. I write down he developed a model for teaching running “but it’s funny - when I ran the 50 marathons, “grace”, “efficiency”, “stamina,” “relaxed”, known as the Pose Method, which didn’t I naturally fell into the Pose Method. My body and “fast”. Manocchia points at my two catch on for years. In fact, when Romanov started to become as efficient as possible”. lists. “It’s about getting from there to ther”. walked into Manocchia’s gym 20 years ago Yeah, this isn’t going to be so easy after all. after emigrating from Russia, Manocchia 3 thought his ideas were so radical that he 2 brushed him off. But not for long. “After a A CRASH COURSE: while I just had to suck it up”, Manocchia says. THE POSE, THE FALL, THE POSE METHOD, “He was right. He had the science. This is how AND THE PULL AND WHY YOU SHOULD force is actualised, and it’s the same for every BE USING IT runner”. Running, according to Romanov, • • • According to Romanov, there are three isn’t a series of jumps or pushes off the basic phases to the Pose Method that every • • • Last August, what was supposed to be ground, it’s an act of continual falling. To run runner needs to master to find his proper a small event, the first-ever International correctly, we need to first fall forward, then form. First, “the pose”, second, “the fall”, Calgary Running Symposium, turned into the we must catch ourselves. Then we fall again, and finally, “the pull.”. Everyone who runs greatest gathering of running physiologists and so forth. In that sense, proper running goes through the Pose, which is simply a under one roof that science has ever seen. is a lot like skiing: a series of controlled falls moment of balance on the supporting foot. More than 200 of the world’s top experts from back and forth down the mountain. It’s the both the academic and the commercial side same with other athletic movements too. To return a serve in tennis, a player must first fall in the proper direction, Romanov says. Even Bruce Lee’s famous “One-inch Punch” is about maximising the leverage of gravity. “This stuff goes all the way back to da Vinci”, Manocchia adds. And if any of this sounds familiar, perhaps that’s because Romanov’s teachings have also become popular in the world of CrossFit, where some of its most popular trainers have begun using the Pose Method along with their strength and conditioning workouts. “Like any runner logging miles, I was broken”, says Brian MacKenzie, an ultradistance runner who found Romanov in 2002. “I’d trained for a triathlon, but I developed plantar fasciitis and IT band syndrome. I saw Romanov for a weekend, and I’m pain free”. In 2007, 46 MEN’S FITNESS MAR/APR 2022

“I’D TRAINED FOR There’s Box Jump lower body and is A TRIATHLON, BUT no arguably the best DEVELOPED PLANTAR weight- QPlace in front of exercise for building training you a box that’s high running speed. FASCIITIS”, ONE exercise enough to make it RUNNER SAYS. “I SAW more somewhat challenging Walking Lunge (PICTURED) sport- to jump up onto. ROMANOV FOR specific Quickly bend your QThere’s no weight- A WEEKEND, AND I’M to hips and knees and training exercise running swing your arms back more sport-specific PAIN FREE”. than a to gather momentum, to running than a proper then jump up onto the walking lunge. It trains In motion, from the side, it looks like a walking box. Land softly in the your body both to figure four. Next, the runner falls forward. lunge. center of the box with accelerate forward And finally, he pulls the supporting leg off hips and knees bent. and decelerate, the floor. Every runner makes these three it is I’m doing right, but it feels more like Step off. That’s one controlling the motions. Some do them efficiently, but gliding than the lumbering I usually force rep. Perform three body’s momentum. most don’t. “There’s an ocean between the myself through on runs. My head stays sets of 5 reps. It builds balance two extremes”, says Romanov. To land on level, which Manocchia tells me is a good and coordination in the efficient side of the spectrum, Romanov thing. “Imagine what we could do with Goblet Squat addition to strength. advises maintaining perfect posture that you over the course of months, or years”, keeps the shoulders, hips, and ankles in says Manocchia, who notes that speed isn’t QHold a dumbbell or Hold a dumbbell in alignment. Runners should then free-fall determined by strength and dexterity, kettlebell by one of the each hand, and stand forward by moving their hips over the balls but by how fast we allow ourselves to fall ends with both hands with feet at hip-width. of their feet. The knees should always be forward. Once you feel that load distributed under your chin. Stand Step forward and bent, and the body weight should always evenly across the joints as nature intended, with feet shoulder- lower your body until be on the balls of the feet, which are ideally it’s easy to understand why a handful of width apart and toes your front thigh is pointed straight forward. As soon as you major European insurance companies now pointed out at about parallel to the floor fall, you pick up your support leg. Don’t accept Pose clinics as preventive medicine. 30 degrees. Take a and your rear knee fixate on landing, he says. Instead, focus “Pose was developed because of necessity”, deep breath and bend nearly touches the your mind on pulling up your support leg. Romanov says. “Good driving skills will save your hips back and floor. Come up and Sound easy? Think again. Imagine learning your life, and the same is true of running. lower into the squat, immediately step to shoot a basketball or how to swing a golf Moving correctly is the base of a healthy life. pushing your knees out forward with the club for the first time. To learn correctly, It means your joints, tendons, ligaments, and keeping your lower opposite leg. Do three you need to be trained for muscle memory. muscles, and insides are moving the way back in its natural sets of 10–12 per leg. The coach prods you to loosen up your they should be. To paraphrase Aristotle: arch. Squeeze your back. “Stand up straight! Push your butt Movement is life, and life is movement. ■ glutes as you come out a little more! Look forward! Elbows in!”. back up. Perform three Chances are you’ve been nudged with this BIGGER, FASTER, sets of 8–12 reps. kind of teaching before, and all of a sudden STRONGER you’ve found in a groove and everything The goblet squat feels great. When you walk away, you The three exercises guaranteed to allows you to perform realise that you probably can’t repeat what make you a better runner a deep squat with little you just did, and you don’t understand why By Sean Hyson, C.S.C.S. risk of injury to your everything started clicking in the first place. lower back. Squatting At La Palestra, I experience this first hand. Even if their goal isn’t getting huge, develops your entire Manocchia asks me to stand in place and runners often make the mistake of jump. I start bouncing up and down. Again, doing no lifting at all (and as big-time from the look on his face, it’s clear that I’m endurance guys like Dean Karnazes doing something wrong. He claims my feet will tell you, that’s not only wrong— and ankles are traveling like a suspension it’s just plain dumb). With these three bridge in an earthquake. He walks me over to the wall and instructs me to put one exercises, combined with Pose hand against the wall and brace the rest of training, you’ll be running farther, and my body. He pulls my index finger back and lets it go. It snaps back against the wall like safer, than ever before. a rubber band. “That’s what your ligaments and tendons are built to do”, he says. “They work like a spring when you let them do their job”. Manocchia then puts me through a series of jumps. He tells me to settle down my knees and ankles and to stop tensing my torso. Instantly my cadence spikes, nearly doubling. More important, the motion feels effortless. Finally, Manocchia coaches me through the transition from jumping in place to running. “Just fall forward”, he says, as I start a slow jog. “Focus on pulling your supporting leg up”. In just a few minutes my form feels transformed. I’m using less muscle, my cadence is incredibly rapid, and the running feels effortless. I can’t exactly pinpoint what MAR/APR 2022 MEN’S FITNESS 47

WISE UP Ask Men’s Fitness COLD FIZZ: I’m tired of mojitos. Food styling: Angela Campos/Stockland Martel WELCOME TO What’s this summer’s new cocktail trend going to be, THE G&T and how can I get in on it? REVOLUTION. TIM B., LOS ANGELES, CA 48 MEN’S FITNESS MAR/APR 2022 eer cocktails may have been all the rage last year, but “this summer’s going to be about gin”, according to Prairie Rose; a USA New York City-based cocktail and spirits blogger, and expert. Why? For starters, everyone’s favourite gin cocktail, the G&T, is undergoing a renaissance. We now have “good-quality gin and artisanal small-batch tonics; that aren’t filled with high-fructose corn syrup, and synthetic flavours that taste like garbage”, Rose says. She prefers brands like Jacky Rudy Cocktail Co, Tomr’s Tonics, and Strong Tonic. To tackle this summer’s big drink trend, try a combo with Rose’s Pear & Sage Gin and Tonic: 2 shots (60ml) of Tanqueray Gin 1 shot (30ml) Tonic 3 shots (90ml) soda 3 thin pear slices 1 bunch fresh sage Add gin, tonic, and soda in a mixing glass with ice. Stir well; strain into a tall glass filled with ice. Garnish with pear slices and sage.