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It's time to man up
7:00am Saturday 19th January 2013 in Lifestyle
James Duigan, whose diet principles have been embraced by many A-list celebs, is now helping banish 'moobs' and paunches with a healthy-eating book aimed specifically at men. Diana Pilkington takes a look at Clean And Lean Warrior and shares some of Duigan's man-friendly recipes.
By Diana Pilkington
Modern man may be image-conscious, family-oriented and not afraid to shed a tear or two, but how many males want to start the year mainlining cabbage soup or gossiping at a weekly weigh-in?
If you find the idea of channelling your inner warrior more appealing than counting calories, the latest book by James Duigan could be right up your street.
In Clean and Lean Warrior, the Australian personal trainer declares that today's man is becoming "weaker and less manly", addicted to a sedentary lifestyle and relying on coffee to get through the day.
"I see the results of this type of lifestyle on the streets and in my gym all the time," writes Duigan.
"Men walk in for the first time beaten down by modern life, with protruding bellies, rounded shoulders, grey complexions, slim arms and legs and man boobs."
In contrast, he says, our cavemen ancestors led active, outdoorsy lives, slept and ate well and sported Tarzan-like bodies as a result. "Times may have moved on, but biology hasn't," he adds.
As part of his Clean and Lean approach, Duigan urges men and women alike to cut down on caffeine, refined sugar, alcohol and processed foods (or 'C.R.A.P.' for short), which he says are the four main toxins that cause the body to cling to fat.
Duigan, whose clients have included Elle MacPherson, Rosie Huntington-Whiteley, Hugh Grant and David Gandy, wants us to eat 'clean' foods that are as close as possible to how nature made them and to embrace the 'good' fat found in the likes of nuts and oily fish.
Packed with photos of muscle-bound men scaling rocks, boxing and hefting wood in the great outdoors, the book contains tips on achieving a six-pack and working out like a warrior as well as easy recipes for busy people. You don't even strictly need to be a man to enjoy them!
Duigan's top 10 foods 1. Blueberries: Packed with antioxidants, which help the body deal with stress 2. Alfalfa sprouts: Rich in nutrients and high in fibre, they help digestion 3. Organic salmon: The omega fatty acids help protect the heart. It also contains choline, which is good for memory and concentration 4. Organic chicken: One of Duigan's favourite Clean and Lean proteins 5. Kale and asparagus: Both vegetables have antioxidant properties 6. Homemade hummus: A great snack when eaten with crudities 7. Avocado: A source of good fat and potassium and the creaminess of avocado can satisfy a sweet tooth 8. Tomatoes: Contain lots of vitamin C and reduce the risk of heart disease 9. Chilli: Adds flavour and, according to studies, can speed up your metabolism 10. Quinoa: Its health benefits include aiding digestion and lowering blood pressure Here are five of Duigan's recipes to try at home...
Haddock, eggs and asparagus on rye (Serves 1) 1 x 200g fillet undyed smoked haddock 2 organic eggs 70g asparagus 2 slices rye bread, toasted if you like Sea salt and freshly ground black pepper Heat a medium frying pan of water until boiling. Add the haddock fillet, cover with a lid then turn off the heat and leave for 5 minutes.
Poach the eggs in a separate pan in simmering water for about 4 minutes or until the whites are set but the yolks are still soft. Steam the asparagus at the same time.
To serve, divide the haddock between the rye bread slices. Top each with a poached egg and asparagus spears and season to taste.
David Gandy's super salad (Serves 4) 100g Greek yoghurt 2tbsp Dijon mustard A dash of Tabasco Juice of 1 lemon Sea salt and freshly ground black pepper 4 x 150g skinless organic chicken breasts 3tbsp extra-virgin olive oil 4 medium beetroots, trimmed 75g quinoa 1 small broccoli, cut into florets 50g toasted sunflower seeds ½ bunch fresh flat-leaf parsley, roughly chopped ½ bunch fresh basil, roughly chopped Preheat the oven to 200ºC/400ºF/gas mark 6.
In a large bowl, mix the yogurt, mustard, Tabasco and a squeeze of lemon and season to taste. Add the chicken to the bowl and turn to coat.
Rub 1 tablespoon of the oil over the beetroot and season to taste. Wrap each in foil and roast for 45 minutes or until tender when pierced with a skewer. Cool, then peel and roughly chop.
Transfer the chicken to a non-stick baking tray and bake in the oven for 15-20 minutes.
Meanwhile, cook the quinoa according to the packet instructions. Steam the broccoli.
Mix all the broccoli, beetroots, sunflower seeds, quinoa and herbs in a large bowl. Mix in the remaining 2 tablespoons of the oil and the remaining lemon juice and season to taste.
Arrange the quinoa salad in 4 bowls and top each with a sliced chicken breast.
Grilled rib-eye steak with sweet potato mash and chilli broccoli (Serves 4) 2 small sweet potatoes, peeled and roughly chopped 2tbsp organic Greek yogurt 3tbsp pomegranate seeds Sea salt and freshly ground black pepper 4 x 200g grass-fed rib-eye steaks 35ml sesame oil 1 large broccoli, broken into florets 1 small red chilli, finely chopped Place the sweet potato in a medium saucepan and just cover with water. Bring to the boil and cook, uncovered, for about 8 minutes or until very soft. Drain and transfer to a large bowl and mash with the yogurt. Stir in the pomegranate seeds and season to taste.
Meanwhile, heat a grill pan until very hot. Rub the steaks with 2 tablespoons of the sesame oil and season. Cook for about 3 minutes on each side for medium rare. Rest for 5-10 minutes.
Steam the broccoli, then transfer to a bowl. Drizzle with the remaining sesame oil and sprinkle with the chilli.
Serve the steak with the mash and broccoli on the side.
Greek lamb salad (Serves 2) ½ lemon, zest and juice 2 stalks rosemary, leaves finely crushed 1 clove garlic, peeled and crushed 1tbsp extra-virgin olive oil 1 x 300g lamb steak Sea salt 1 little gem lettuce, leaves torn 200g baby spinach leaves 1 large ripe tomato, roughly chopped 1 small green cucumber, roughly chopped 80g black olives, pitted 100g feta cheese, crumbled For the dressing: 45ml extra-virgin olive oil 45ml lemon juice 1 clove garlic, peeled and crushed In a bowl, mix the zest, juice, rosemary, garlic and oil. Add the lamb and turn to coat. Refrigerate for an hour or so.
Preheat a grill or grill pan. Season the lamb with salt and grill over a high heat for 4 minutes on each side or until cooked to your liking. Remove from the heat and rest for 5 minutes.
Meanwhile, in a small bowl, whisk the dressing ingredients together. In a medium serving bowl, mix the lettuce, spinach, tomato, cucumber, olives and cheese and toss with the dressing.
Slice the lamb across the grain and serve with the salad.
Ceviche (Serves 4) 400g sashimi-grade sea bass fillet, skin removed, thinly sliced Juice of 2 limes Juice of 1½ lemons ½ medium red onion, peeled and chopped 4 medium ripe tomatoes, peeled and deseeded 1 small red chilli, finely chopped Sea salt and freshly ground black pepper 1 avocado, sliced In a bowl, mix all the ingredients except the avocado and leave to marinate in the fridge for about 15 minutes or up to 1 hour.
Drain the juice and discard. Serve with freshly sliced avocado and an extra squeeze of lemon.
:: Clean And Lean Warrior by James Duigan is published by Kyle Books, priced £12.99. Available now