Fix it With Food

We asked nu­tri­tion ex­perts how to fight back when life goes whack

Men's Health (Australia) - - Contents - BY KATIE MORRELL ILLUSTRATION BY GUY SHIELD

Tweak your diet to solve life’s most com­mon prob­lems.

At 88, Dr Bruce Ames knows a thing or two about the in­gre­di­ents of a long life. Ar­guably the most pro­lific nu­tri­tion ex­pert alive, he’s a se­nior sci­en­tist at a ma­jor hos­pi­tal and has au­thored more than 550 aca­demic pa­pers. He’s sip­ping espresso in his of­fice as he sum­marises decades of re­search. “Hu­man be­ings need about 30 vi­ta­mins and min­er­als in their diet,” he says. “Most of us are starv­ing for some vi­ta­mins and min­er­als due to poor diet, and ag­ing pre­ma­turely as a re­sult.” But it’s hard to eat health­fully in the mod­ern world. Here’s what the nu­tri­tion pros do.

“I have two kids un­der three and work two jobs. I had to learn quickly to rely on ‘con­ve­nience’ meals. These are built on com­plex carbs, veg­eta­bles, lean meats and healthy fats. When I have down­time on week­ends, I’ll prep ev­ery­thing and then put it into bags for the week. In three min­utes I can make a Tex-mex meal, ex­cept it’s cheaper and health­ier.”

Brunelli Burrito Bowl

1 Tbsp olive oil 2 gar­lic cloves, chopped 2 hand­fuls chopped veg­eta­bles, such as onions, cap­sicum and/or squash

1 hand­ful sliced and sea­soned pre­cooked lean meat (wild salmon, grilled chicken) 1 bag mi­crowave­able brown rice 1 Tbsp gua­camole

In a big pan on medium high, heat the oil, gar­lic and veg­eta­bles. Cook un­til the veg­eta­bles are ten­der, 3 min­utes or so. Add the meat and heat through. Nuke the rice, scoop it into bowls and top with the veg­eta­bles and guac. Feeds 2

“I broke my an­kle play­ing rugby a few years back, and I knew that proper nu­tri­tion would help fight the over­load of in­flam­ma­tion that hap­pens as a byproduct of the heal­ing process. Eat­ing a lot of high-fat, high-carb foods while rest­ing af­ter an in­jury can slow re­cov­ery by cre­at­ing more in­flam­ma­tion. So I fo­cused on anti-in­flam­ma­tory fats like nuts and avo­cado, along with nu­tri­ent-rich pro­duce like pineap­ple. I also ate 6-8 palm-size por­tions of pro­tein (like salmon) every day to fill up and pre­vent overeat­ing. From one week af­ter the in­jury, I dou­bled my mul­ti­vi­ta­min and fish oil in­take and took cur­cumin and vi­ta­min D. Yes, I cleared all this with my doc­tor.” St. Pierre’s Su­per Re­cov­ery Shake

240 ml milk 2 scoops whey pro­tein pow­der 2 fist­fuls baby spinach 1 hand­ful pineap­ple

1 hand­ful frozen blue­ber­ries 1 thumb-size por­tion chia seeds 1 thumb-size por­tion shred­ded co­conut

“I travel sev­eral times a month, but I skip the free break­fast buf­fets with their empty carbs. I’ll bring some quick-cook­ing oat­meal and pro­tein pow­der pack­ets. I use hot wa­ter from the cof­feemaker and stir in the pro­tein pow­der for a break­fast of slowdi­gest­ing, fi­bre-filled carbs and stom­ach­fill­ing pro­tein. I also usu­ally carry tuna pack­ets, mi­crowave­able brown rice cups, beef jerky and pro­tein bars. Those are my snacks dur­ing con­fer­ence ses­sions.”

“A few years ago a friend and I were train­ing for an Iron­man. The coach and the di­eti­tian we were work­ing with both rec­om­mended ap­ple sauce to fuel up be­fore early morn­ing work­outs. So I started eat­ing a cup or two of the stuff, cold, and re­alised it was pure gold. It has a re­fresh­ing, clean taste. It isn’t heavy and doesn’t cause a big spike in blood sugar. I buy it by the gi­ant jar now. Be­fore every work­out, it’s cof­fee and ap­ple­sauce.”

I KNEW THAT PROPER NU­TRI­TION WOULD HELP FIGHT THE OVER­LOAD OF IN­FLAM­MA­TION THAT HAP­PENS AS A BYPRODUCT OF THE HEAL­ING PROCESS

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