TRAINING TABLE COOK SMART, EAT BETTER | BY JO ELLEN KRUMM EAT IT Why more frequent feeds can save you stress on the scale Who gets fat, the guy who eats frequently, enjoying five meals a day, or the one who eats less often? Depending on how much you know about nutrition science, the answer may surprise you. According to a study of eating patterns and their relationship to body size conducted at the University of Massachusetts, eating more often makes you much less likely to be obese (American Journal of Epidemiology, July 2003). So instead of starving yourself and still ending up fat, do what competitive bodybuilders do: eat 5–6 smaller meals and snacks each day, but generally with fewer calories (unless you’re an athlete in your competitive season). ENERGY EQUATION For many athletes, not just bodybuilders, this eating pattern works well, says Stephanie Smith, a sports nutrition expert and spokesperson for the American National Dairy Council. “Because so many athletes burn so many calories during their competitive season, they couldn’t meet their energy needs with just three meals.” But eating more frequently doesn’t automatically make you leaner. “If you’re going to follow this plan, pay attention to portion size and the size of the meal,” says Smith. “To go from two or three big meals to five meals, you’ll want to make the meals slightly smaller to spread out the calories. “Eating five smaller meals is a nice pattern,” she continues. “You avoid peaks and valleys and keep energy levels more even. You’re not getting too hungry.” It’s not just hunger that’s at work, though — the multitasking hormone insulin also comes into play. Researchers have found that, compared to eating multiple small meals, having fewer larger meals is associated with higher insulin concentrations in the body over a 24-hour period. Higher levels of insulin can inhibit fat breakdown and increase fat storage — the last thing a bodybuilder wants. Insulin pushes nutrients into the cells, so while insulin does help protein (amino acids) get into the muscle, that’s important only after intense bodybuilding training. Other kinds of nutrients, including fat and carbohydrate (sugar, or glucose) also get shoved in, so in general, the goal is to avoid extra-large meals to prevent insulin over production and resulting gains in bodyfat. BREAKFAST BASICS But all meals are not created equal. Which is most important? The first one, say the researchers, echoing another bodybuilding tradition. Subjects who didn’t eat breakfast were 41⁄2 times more likely to be obese. So whether you’re avoiding breakfast to save calories or to save time, it could be killing you. Breakfast-skippers, the study notes, are more likely to be late-day bingers. It could be that they don’t realise how much they’re eating, since hunger distorts their perceptions. Regardless, reports suggest that individuals who don’t eat a morning meal have a greater overall daily calorie intake than those who do. Moreover, it’s not just habitual breakfast-skippers who eat more during the day; missing that meal just once results in higher calorie consumption for the same 24-hour period. Another study, which used data from the U.S. National Weight Control Registry, suggests that dieters who successfully maintain their weight loss regularly eat breakfast, and that the meal may even be a factor in their success. Furthermore, don’t wait too long before scrambling those eggs. “Don’t delay breakfast,” Smith urges. “Be sure to eat within 1–2 hours of rising. If you don’t eat until noon, you’ll have been without food since the night before, your blood sugar will be low and you’ll be very hungry. You’ll eat much more and often many of the wrong foods.” The bottom line is that eating more frequently — but no less healthfully — can have a positive impact on both your health and your physique. Multi-Meal Plan This is a sample multi-meal plan from Stephanie Smith, registered dietician. “You can adjust the foods to suit your preferences, but pay attention to portion sizes,” she states. BREAKFAST (about 500 calories, 4 food groups) 1 packet instant oatmeal made with 2⁄3 cup semi-skimmed milk 1 hard-boiled egg 8 oz. fruit juice SNACK (200-250 calories) 1 bagel, 3-inch diameter 1 Tbsp. peanut butter LUNCH (500-600 calories with basic plan; increase if you need more) Sandwich made with 2 slices wholemeal bread, 3–4 ounces lean meat, 1 ounce cheese, 1 tsp. mustard, 2 slices tomato and lettuce 1 cup semi-skimmed milk Medium piece of fruit (about the size of a fist) SNACK (100-200 calories) 1 cup cut-up vegetables 1⁄4 cup yogurt dip 5 whole grain crackers DINNER (600-700 calories) Stir-fry with 1 cup vegetables and 3 oz. sliced chicken 1 cup brown rice 1 cup tossed salad with 1 Tbsp. dressing 1 cup semi-skimmed milk This weight-control meal plan provides approximately 1,900–2,250 calories. An active man who needs more calories could have additional amounts of foods like lean meats, grains, starchy vegetables, fruit and/or milk products, or he could add an evening snack. TRAINING TABLE RECIPE DOCTOR | CHEF DEVIN ALEXANDER CHEESE SAUCE Dear Recipe Doctor, I’m not getting enough fibre in my diet. Ever since I stopped eating cheese sauce on my vegetables, I just can’t bring myself to eat them on a regular basis. Do you have any suggestions? Hoping to Be Cheesy Again Dear Cheesy, Your wish is our command. You can definitely sauce up your vegetables if you choose your sauce wisely. With my cheese sauce, you’ll add protein to your veggies without adding a lot of fat. The Recipe Doctor Protein-Packed, Low-Fat Cheese Sauce 2 tsp. flour 11⁄3 cups skimmed milk 11 oz. finely grated reduced fat mature cheddar cheese In a small pan, mix flour with just enough milk to form a paste. Slowly stir in remaining milk, making sure to remove any lumps. Place pan over medium heat and add cheese, stirring in gradually. Continue to stir until cheese is completely melted and the mixture starts to thicken. (It may seem like the cheese isn’t going to melt completely, but if you continue to stir it, it will.) When the mixture is smooth and no longer runny, remove from heat. Pour over your favourite steamed veggies. Makes four servings. Nutrition Facts: Each serving of sauce has 160 calories, 26 g protein, 10 g carbohydrate, 10 g fat, 0 g fibre. Traditional cheese sauce has 210 calories, 5 g protein, 21 g carbohydrate, 25 g fat, 0 g fibre. TRAINING TABLE MUSCLE FARE | BY LAURA CREAVALLE BEEF THAT SIZZLES Sophisticated sauce jazzes up simple steak Bodybuilders from as far back as Arnold Schwarzenegger to modern-day giants like Milos Sarcev and Ronnie Coleman understand that a massive physique requires unique nutrition. You can’t skimp. Lots of protein and lots of calories are the foundation for solid increases in bodyweight. In Arnold’s day, bodybuilders turned to beef because it worked. They figured out that red meat — for whatever reason — yielded exceptional gains in mass. These days, nutritionists point to benefits outside of the protein content: conjugated linoleic acid for gains in lean mass, zinc for testosterone support and iron for oxygen delivery. For tissue repair and growth, red meat is a premier source of muscle-building amino acids. On the flip side, dieters continue to ditch beef in favour of extremely low-fat sources of protein such as turkey breast, fish and fat-free cottage cheese. That’s not such a great idea, says pro bodybuilder and nutrition expert Milos Sarcev. “Red meat stays with you longer than fat-free sources of protein, helping to keep your appetite under control.” Milos also links eating meat with feeling more energetic while dieting. “An extremely low-fat diet can negatively affect blood sugar levels, causing them to go up and down like a roller coaster. The drop-off can leave you tired and stimulate cravings for sugar,” he says. He advises eating at least one serving of meat daily while dieting: “Meat slows the digestion of carbohydrates, which can prevent the roller-coaster effect. When you combine lean meat with complex carbohydrates like rice or pasta, you help control blood sugar levels, which is important for energy and staying lean.” While a burger is many people’s first choice for getting their fill of red meat, most are on the greasy side and are too high in fat. Here’s a very easy-to-prepare gourmet dish that uses sirloin steak, a rather lean cut of beef. Ideally the meal should be served warm, though you can refrigerate any leftovers, slice it thin and serve it with wholemeal bread for muscle-building sandwiches. Peppercorn Mustard Steak For Steak 1⁄4 tsp. salt 1⁄4 tsp. coarsely ground cracked black pepper 1 lb. sirloin steak, trimmed of all visible fat For Sauce 1⁄3 cup onion, chopped 1⁄4 cup cognac or brandy 1⁄4 cup beef stock (or 1⁄2 bouillon cube dissolved in 1⁄2 cup water) 1⁄3 cup Dijon mustard Sprinkle salt and pepper over steak. Thoroughly coat a nonstick frying pan with cooking spray. Place over medium-high heat and add steaks. Cook five minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm. Add onions to pan, sauté for one minute. Add cognac or brandy; cook for 10 seconds. Add stock and mustard. Stir well. Reduce heat; cook two minutes, stirring constantly. Spoon sauce over steak. Serves two. Nutrition Facts: Each serving has 426 calories, 39 g protein, 20 g carbohydrate, 14 g fat, 1 g fibre. (The cognac or brandy — which adds quite a distinct flavour — provides calories from alcohol, a fourth source of calories besides carb, fat and protein.) M&F To order Laura’s low-calorie cook books, visit www.nutramedia.com

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