1. OntheCover
MiasvanderWesthuyzen
&Chelsealeroux
0 7 1 8 9
9 771027 687000
R40.00 (R4.91) incl vat
OutsideRSA:R35.09(excl vat)
Namibia:$40.00
JUly 2013
• the •
46 best new
guy gadgets
2 913
X-rated
confessions
the
seX
issue
2. It’s here! Introducing the New Golf GTI from R 368 300!
Take a deep breath as you press down the brushed stainless steel accelerator pedal to unleash the 162kW power-punch from the
2.0 TSI engine, launching you from 0-100 km/h in a mind-blowing 6.5 seconds. Catch your breath as you feel the impeccable
best-in-class handling and driveability at work, manoeuvring corners effortlessly with pin-point precision using the new
progressive steering. Your mind may struggle to keep up, but you can be sure it’ll be the only part of you lagging behind.
The seventh generation GTI has arrived, 42kg lighter, and more fuel efficient than ever before. Visit your nearest Volkswagen
dealership to feel the power of this undisputed performance icon. Often copied. Never equalled.
Because it’s a GTI!
Price correct at the time of going to print and is subject to change at the sole discretion of Volkswagen Group South Africa.
New Golf GTI range includes 2.0 162kW TSI Manual and 2.0 162kW TSI DSG®
OGILVYCAPETOWN57749/E
It’s here! Introducing the New Golf GTI from R 368 300!
Take a deep breath as you press down the brushed stainless steel accelerator pedal to unleash the 162kW power-punch from the
2.0 TSI engine, launching you from 0-100 km/h in a mind-blowing 6.5 seconds. Catch your breath as you feel the impeccable
best-in-class handling and driveability at work, manoeuvring corners effortlessly with pin-point precision using the new
progressive steering. Your mind may struggle to keep up, but you can be sure it’ll be the only part of you lagging behind.
The seventh generation GTI has arrived, 42kg lighter, and more fuel efficient than ever before. Visit your nearest Volkswagen
dealership to feel the power of this undisputed performance icon. Often copied. Never equalled.
Because it’s a GTI!
Price correct at the time of going to print and is subject to change at the sole discretion of Volkswagen Group South Africa.
New Golf GTI range includes 2.0 162kW TSI Manual and 2.0 162kW TSI DSG®
So fast it’s tough to clink thearly.
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reliability and precision. Welcome to the sphere of extremes. Welcome
to the Breitling world.
086 100 1884
info@breitling.co.za
BREITLING.COM
“WELCOME TO OUR WORLD”
SUPER AVENGER II
At the heart of the most extreme missions are the exceptional pilots
who experience daring feats on a daily basis and are prepared to
entrust their security only to the most high-performing instruments.
At the heart of the most extreme missions is the Breitling Avenger.
A concentrated blend of power, precision and functionality, Avenger
models boast an ultra-sturdy construction and water resistance
ranging from 300 to 3,000 meters. These authentic instruments for
professionals are equipped with selfwinding movements chronometer-
certified by the COSC – the highest official benchmark in terms of
reliability and precision. Welcome to the sphere of extremes. Welcome
to the Breitling world.
086 100 1884
info@breitling.co.za
7. W W W. M H . C O . Z A J U LY 2 0 1 3 7
07.13 cover stories
features
128
Our biggest sex survey ever! Results inside,
including South Africa’s sexiest cities.
2 913 x-rated
confessions
W W W. M H . C O . Z A
82Shred Your Abs
Thisfour-week
programmewill
getyouripped
106Unwritten
Rules of
Manhood
Life-changing
moments,make
themostofthem
136Your Winter
Sex Guide
Sexeverydayofthe
month.Guaranteed
94Lust List
Kityourselfoutwith
loadsofawesome
stuff,handpickedby
theexpertsinour
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146Touch Her Here!
17bestsexmoves
she’sneverheardof
152Dress For
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turnsheads
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74Is Monogamy
a Myth?
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120Best. Steak.
Ever.
Thecomplete
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8. 8 j u LY 2 0 1 3 W W W. M H . C O . Z A
Muscle &
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Sex &
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46 Speak Her Sex
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JeannieDtellsushowto
dateoutofyourleague
146 Flick Her Switch
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Style &
Grooming
50 Everyday Good
Hair Days
Findtheperfecthaircut
foryourhead
52 Upgrade
Your Footwear
Theshoesyouneedto
wearthisseason
Guy Wisdom
44 Rake In More
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Maximiseyourrefund
nextyear
48 Fix Up Your Home
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68 Keep Your Cool,
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16 ED’S LETTER
So are you sureyou’re
an expert?
18ASKMH
“What’s the secret to a
perfect shave?”
22 THE GIRL NEXT DOOR
“Is there a non-creepy way to
approach women at the gym?”
25 BULLETINS
Boost your quality of life
with the latest in health
research and fitness advice
32 MALEGRAMS
Use expert advice to build
a faster, fitter, stronger
and richer version of you
65 HOW TO DO
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114
W W W. M H . C O . Z A
photographsLEVONBISS,jamESgaraghty
OnthECOvEr
Photographer Gavin O’neill
Models MiasvanderWesthuyzen
&Chelsealeroux@IceModels
Creative Direction rob Cilliers
regulars
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Pete Goffe-Wood shows you how to prepare three
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chips and whip up the best sauce. With plenty of tips
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photographsGreatstock/corbis,iGorpolzenhaGen
are You MH Fit?
TouchherriGhTWhen a woman’s thoughts turn to skin and sex, you need to
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How to approach a different woman every day
Screwed up? Here’s how to score a second chance
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final and no correspondence will be entered into. Men’sHealth reserves the right to forward the contact details of the readers who’ve expressed interest in that competition to the sponsors of
competitions, and to use the reader details for marketing initiatives related to Media24. Prizes are not transferable, can’t be exchanged for cash, and styles/models and colours of prizes may vary.
Winners will be notified telephonically or via email and must be over 18. Go to www.mh.co.za for more info.
1Lacoste Fragrance
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16. W W W. M H . C O . Z A16 j u ly 2 0 1 3
There are Three areas in which almosT every man considers himself To
beanoutrightexpert:driving,braaingandsex.Andevenifyouwereafewbadgesshortin
anyoftheseparticularmanskills,youprobablywouldn’tadmitit.
Sonosurprisesthenthatonarecentboysweekendupthecoastwithmyoldestmates,each
subjectinvariablycameupandtheusualone-upmanshipensued.There’snoreasoningwitha
coupleofmenstandingaroundafirepitwavingbraaitongsandtalkingovereachother.Butthere
wasonethingthatshutthemup:awildsexfact.Well,morelikeacoupleofstatstheywantedto
believeweretrue.
WehadrecentlyreceivedtheresultsoftheMen’sHealth/Women’sHealth2013SexSurveyand
Istrategicallydroppedafewgemswe’dgleanedfromourbiggestsexsurveyever.Youcan’targue
withnumbers.Thisyearwereceivedover2193confessionstoourannualtell-allpoll,anditmade
forveryinterestingreading…
Idon’tknowifwehavethenewfascinationwitheroticfictiontothank,butitseemsour
respondentsarenotafraidtoexperiment!Herwildestfantasy?SouthAfrica’ssexiest(and
loneliest)city?Whatshereallywantsyoutotry?Considerityourbedsidereading.
Butitwouldn’tquitebetheAmazingSexIssuewithoutsomeaddedspice.Onpage146you’ll
find“The17BestMovesShe’sNeverHeardOf”.Well,okay…Butit’sworthchecking,isn’tit?Then,
ifwinter’sgettingyoudown,ourWinterSexGuideshouldbringtheheatinalltherightplaces.Go
directlytopage136forsomeinspiration.
AndassumingyouareindeedanexpertinatleastoneofthethreekeydisciplinesImentioned
earlier,Idoubtyou’dobjecttosomeaddedinsightandexpertadvice.Youmightverywellbea
mastergrillman,butin“PerfectSteak”(page120)we
celebratethebovineandgiveyouthemanualonevery-
thingyoumightneedtoknowaboutprepping,ordering,
grillingandservingtheultimatemanmeal.Checkout
thecoolhow-tovideosfromtopchefPeteGoffe-Woodat
mh.co.za/videoforsomebonus(andsurprising)tips.
Andwhilewewon’tshowyouhowtobeabetterdriver
thismonth,Idon’tthinkyou’llobjecttotheLustList
(page94)ofthebestwintergearamancanown.
Haveagreatmonth,
PHOTOGRAPHSeanLaurenz
w w w . m h . c o . z a
Email: tellmh@media24.com Twitter: @MensHealthZA Facebook:MensHealthSA
P.S.Remember,youcandownload
Men’sHealth oniPad,MacorPC
(mysubs.co.za/Men’s-Health)
bringtheheat
JULY 2013
WWW.MH.CO.ZA
OntheCoverMIASVANDERWESTHUYZEN&CHELSEALEROUX
46BESTNEW
GADGETSFOR
GUYS
THE
LUST LIST
THE
SEX
ISSUE2 913
X-RATED
CONFESSIONS
w h e r e d o
m e n a n d
w o m e n m e e t ?
77
her
him
And where else?
coffee shops (19%/15%)
Facebook (22%/12%)
weddings (20%/13%)
Bookstores (11%/6%)
Free dating sites (0%/9%)
Paid-for dating sites (0%/5%)
Twitter (0%/1%)
Mutual
Friends
Bars/
Clubs
Work-
place
The
Gym
80
56
35
40
37
31
21
exclusive
third annual
sexsurvey
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18. 18 j u ly 2 0 1 3 W W W. M H . C O . Z A
GOT A QUESTION? DrOp US A lINE AT TEllmh@mEDIA24.cOm AND wE’ll GET ThE ANSwErS
ASKMEN’SHEAlTH
PHOTOGRAPHclairebenoist
WHAT’S THE
SEcrET To A
pErfEcT SHAvE?
BrANdoN, porT ElizABETH
Pretend you don’t know anything about shaving.
Actually, you probably don’t: the techniques
many men bring to the mirror are so crude
that it shouldn’t be called shaving – it’s more
like scraping. And when you scrape, you invite
razor burn and nicked skin. Before you raise
steel to stubble again, read these five rules.
SAve your neck
neck hair grows at a lower angle than facial
hair, so it’s tricky to catch. The fix? Alternate
directions, says Buck Dutton, shaving expert.
Shave with the grain, re-lather, and then
shave against the grain.
orDer A BruSh joB
A shaving brush lifts your hair for a close
shave, says Dutton. Buy a brush that’s soft
but dense, preferably made from badger’s
hair, Azeez jacobs, MH fashion and grooming
editor, recommends the razor MD Black360
Shave Brush (R350, groomlounge.co.za).
use light pressure and brush in small circles.
Don’T Be A Dull Boy
As your blade dulls, you apply more pressure
to your skin, which raises the risk of nicks.
That’s why Dutton suggests changing blades
every five to seven shaves. hang your razor
to drip-dry so bacteria and film don’t build
up on the steel.
SweAr off The Sink
Shave in the shower – heat softens scruff.
Brush on alcohol-free shave gel, like Pure
Beginnings Shave crème (R69, faithfultona-
ture.co.za). let it warm. Then, starting at the
outside, shave in long strokes. Do your chin,
neck, and lip area last.
cAll in The BAlM SquAD
Protect your skin with moisturiser or balm.
jacobs likes l’oréal Men expert vita lift 5
complete Anti-Ageing Daily Moisturiser
(R150, clicks) because it contains age-
fighting antioxidants.
Is gluten really that evil?
dANiEl, uiTENHAGE
it doesn’t even rise to naughty. “People think
‘gluten-free’ means ‘healthy’,” says Dr Mike
roussell, a nutritional consultant and the author
of The 6 Pillars of Nutrition. “But gluten is just a
protein found in wheat; it’s not unhealthy.” what
about all those poor folks who can’t stomach the
stuff, you ask? you may be one of those unlucky
few if eating wheat seems to cause gastrointesti-
nal discomfort, canker sores or a rash. first step:
keep a log of the times these hangovers hit. what
did you eat and when? if gluten is the common
factor, go without it for two weeks while keeping
up with your dietary diary. At the end of this
19.
20. 20 j u ly 2 0 1 3 W W W. M H . C O . Z A
ASKMEN’SHEAlTH
GOT A QUESTION? DrOp US A lINE AT TEllmh@mEDIA24.cOm AND wE’ll GET ThE ANSwErS
photographistockphotoillustrationjamesgraham
washout period, revert to your old eating habits
for two more weeks. “If you feel significantly
worse in that latter two-week period,” says
Roussell, “you might want to rid your diet of
gluten permanently”. For added confirmation,
talk to your doctor about ordering blood tests
that can detect some of the antibodies associated
with coeliac disease. Just be sure to keep eating
foods containing gluten before the test – other-
wise your results may not be accurate.
How should I talk to my
12-year-old son about his
ballooning weight? TIM, CAPE TOWN
Keep the focus off his fat. Start by mentioning
that you’ve noticed the whole family needs to
adopt healthier habits, says Dr Ellen Rome, head
of the Center for Adolescent Medicine at Cleve-
land Clinic. “Kids who feel teased or berated by
their parents about their weight don’t cope with
it well,” she says. “What you say and do matters.”
So here’s your script: outline changes that you’ll
all try to make together, such as eating more
veggies and taking walks after dinner. Next, iden-
tify soft spots in your son’s routine. Does he eat
breakfast? A study in the International Journal
of Obesity found that kids who skipped breakfast
had greater increases in BMI than morning eaters
did. If he’s pressed for time in the morning, stock
up on portable foods, like bananas and small
packages of nuts, that he can eat on his way out
the door. Another red flag: he parks in front of the
TV every day. According to research from the
Netherlands, children who watch 90 minutes or
more of TV a day are 70% more likely to be over-
weight than those who view less. Bottom line: set
limits on everyone’s TV time. If you notice your
son sliding from chubby into truly heavy territory,
ask your paediatrician to help you devise a cus-
tomised diet and exercise plan, or look for a dieti-
cian who specialises in paediatric nutrition.
Should I wash new clothes
before I wear them? BRIAN, jOBuRG
You won’t die if you don’t, but your skin might
suffer: “The dyes, resins and finishes added to
clothing can cause skin problems,” says Dr Mark
Denis P. Davis, a dermatologist at the Mayo Clinic.
For example, synthetic fabrics are often coloured
with disperse dyes, which may trigger allergic
reactions in up to 7% of the population. Natural
I find the dead lift dead
hard. Is there an easier
variation? PIETER, PRETORIA
You bet your barbell there is: it’s called the
Jefferson, after Charles Jefferson, the strong-
man who created the move in the 1800s. The
main difference from the dead lift is that you
straddle the bar so the weight is under you
rather than in front, says Logan Christopher,
owner and head trainer at Legendary Strength
in Santa Cruz, California. “That shifts your
centre of gravity and puts less strain on your
lower back.” Plus, your abs take a more direct
hit than with the dead lift. Here’s how to
become sideshow strong.
THe JefferSon
1. Set a barbell with weight that’s slightly lighter
than what you would usually dead lift. (Dead lift
newb? Practice without weight plates.) Place
one foot over the barbell so that you straddle it.
Face forward. Squat slightly and hinge your hips
to reach the barbell. Grab it using a reverse grip
(your right hand grips from the top, your left
hand from underneath).
2. Stand up slowly. The bar should be comfort-
ably between your legs and under your crotch.
Lower the bar to the ground. That’s one rep.
Do five. Repeat the process with your left foot
in front and switch your grip: left overhand, right
underhand. Rest for 60 seconds and do another
set on both sides.
1
2
fabrics, such as cotton, aren’t necessarily safer
– they often contain irritating formaldehyde resins
added by manufacturers to make the fabric resist
wrinkling. (Formaldehyde is also a carcinogen,
but fortunately, a study from the US Government
Accountability Office suggests that the small
amount present in clothing isn’t enough to raise
your cancer risk.)
I over-indulged over the
December holidays and I put
on almost 10 kilos. I gained the
most weight around my hips
and I’ve got stretch marks as
a result. I’ve managed to lose
most of the weight, but how do
I get rid of the stretch marks?
ZANE, RuSTENBuRG
Stretch marks happen when your skin tears
– either when you gain weight, or lose weight,
says Dr Dagmar Whitaker a Cape Town-based
dermatologist. Initially, they’re pink, but older
scars will turn white. Once they’re white,
there’s not much you can do to get rid of
them – creams or laser treatment won’t work,
so don’t waste your money on expensive treat-
ments, she advises. But, if they’re recent you
may be able to repair the skin using an elastic
fibre concentrate. Whitaker only recommends
Dermastine (r344, iheal.co.za), it has vitamin A
and it should add back some elasticity.
How can I make my voice
sound more authoritative?
ANTHONy, DuRBAN
Put your back into it, man! Good posture
is the secret to a commanding delivery, according
to Aaron Kall, director of the University of Michi-
gan’s championship debate team. When your
spine, shoulders and neck are all aligned, your
diaphragm drops, allowing you to draw more air
into your lungs with each breath. That’s important
because when you send extra air through your
larynx, you produce a stronger, clearer tone. You
also need to stay hydrated, because your vocal
folds (commonly known as your vocal cords)
operate at their peak with proper lubrication. In
fact, if you have your pick of beverages, take a
swig of one Kall swears by: “Over the past 10
years I’ve had a lot of students who had raspy
voices at debate tournaments, and white grape
juice has been the most effective antidote.”
AMI
NORMAL?
I embellish stories I tell my
friends.jOHN, MOSSEl BAy
Do any of these stories happen to involve you,
two varsity girls and some syrup? Totally nor-
mal. And even if you aren’t sensationalising
those sexcapades, some exaggerations make
sense. “At social events, you’re expected to
entertain people – you’re almost on a stage,”
says Dr Keith Sawyer, a professor of psychology
at Washington University. However, if your
buddies call you out on your truth-stretching,
examine your motivations. Are you embellishing
your stories because in reality they’re boring?
Work on adding more oomph to your life,
whether it’s by trying new sports, visiting
new countries, or finding new uses for syrup.
NORMAl WEIRD
21.
22. 22 j u ly 2 0 1 3 W W W. M H . C O . Z A
Q
My wife says
she doesn’t care
about going out
this year for our
anniversary. Is
she serious? janus
Of course she isn’t! The
translation of “I don’t
care” is “I want you to
want to celebrate our
anniversary...” (“… And
I’m tired of planning all
the romantic stunts”
and/or “I’m casually
dismissing it now as a
strategic reminder so you
start planning something
THEGIRlnEXTDOOR AmeliaFrenkel
now.”). She’s actually
doing you a favour by
setting the bar so low. If
you think she really wants
low-key: hint that she
needs to keep the evening
free, then bring home
flowers and preorder
her favourite dish from
her favourite restaurant.
(Don’t forget dessert.)
I’m dating a girl
who is insanely
good in bed… but
that’s it. should I
pull the plug on a
relationship that’s
not going any-
where, or string
her along and
enjoy the ride? GaRy
I say, if the feeling’s mutual
and she’s with you to fulfill
the physical side of things,
let it run its course. But if
you know she wants more
and you don’t see a future
– or through sheer physics
you think the carnal
connection could lead to
an emotional attachment
down the line – let her
know you can’t commit.
She might actually be
okay with that. We’re not
okay with being strung
along, however.
My girlfriend
looks smoking-
hot when she
goes to work, but
wears ratty gear
around me. What
gives? nyIkO
Ah, yes, that “I’m just so
comfortable around you”
(also known as “I don’t
make as much effort any-
more”) relationship rut.
It swings both ways. My
hunch is that you’re seeing
her in her hobo apparel
because you only see her
inside your home. You need
to take this girl out once in
a while. Try that new wine
and tapas bar and I’m sure
she’ll look the part.
My best friend is
dating my ex. I’m
not happy about
this. am I being
petty? sIpHOXOlO
Ouch! Not that it makes
the situation any less
awkward, but how long
were you two together
and was it serious? If the
answers are “long” and
“yes”, then you need to
take your friend out for a
beer and clear the air. Hear
his side of the story and
tell him how the situation
makes you feel. Isn’t there
a bro code that says guys
don’t let girls get in the
way of friendship?
PhotograPhsseanlaurenz,greatstock/corbisimages,istockphoto
Isthereatastefulwaytomeet
womenatthegym?OrdoIjust
looklikeeveryotherbonehead
whenItry?scOTT
FollowtheGirlNextDoor
onTwitter@MH_girlnextdoor
oremailyourquestionsto
girlnextdoor@mh.co.za
I’M CASUALLY
TOUCHING YOU
YES Did you say something
that made me playfully slap
your arm? Or did I brush
your arm to get your atten-
tion, while I lean in to tell
you something arbitrary?
I didn’t have to do that…
but I did.
I’M ASKING
YOU QUESTIONS
NO If this is combined
with other signs of flirta-
tion, that’s one thing. But
just because I’m a good
conversationalist or am
using you as a party buffer
while I scan the room
for options, don’t assume
my next question will be
“your place or mine?”
I’M MAKING MAD
EYE CONTACT
YES Let’s say we’re strang-
ers in a bar. It’s loud, music’s
playing or there’s a game on
TV, my friend’s talking my
ear off and you’re still hold-
ing my attention – that’s
your in. (When we finally
speak and I hold your gaze,
then slide my eyes away, it’s
likely I am finding the inter-
action intense – in a good
way – and am trying to keep
it together. Can’t keep my
focus? Game over.)
I’M PLAYING WITH
MY HAIR
YES Some women do it self-
consciously in an effort to
play up their femininity.
Others do it subconsciously
because they’re excited or
nervous. In either case, it’s
a promising sign.
Am I Flirting
with You?
Ifyoucan’tpickuponmy
subtlecues,you’llnever
scoremynumber.Consider
thisyourcheatsheet
MostwomenIknowprefertosweatinpeace.But,cometothinkofit,mygirl-
friendswhocomplainabouttheseedysweatballsarealreadytakenandjust
wanttobelefttotrain.Somesinglefriendswouldn’tobject(atall)toagood-
lookingguy(genuinely)showingsomeinterest.Knowthis:she’llbefeeling
self-conscious.Timing’simportant.Aimforwhenshe’sbuyingasmoothieor
headingbacktotheoffice,freshlyshowered,orwhenshe’sreplacingher
weights.Bestraightforwardandprefacewith“I’mnottheguywhousually
botherswomenatthegym.”Then,don’tbethatguy.Sayyou’venoticedher
therebefore,andwouldkickyourselfifyoudidn’tmanupandsayhi.Ifshe’s
interested,suggestacoffee,takehernumberandletherexerciseinpeace.
“I have a headache.”
Three out of four male
migraine sufferers say
having sex helps
alleviate their brain
pain, a new study
shows. Source: Cephalalgia
Worst excuse
to miss sex?
The key to asking a
girl out at the gym is
all about timing.
23. Matildas.co.za are South Africa’s fun experts.
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24.
25. Distance runners head for the hills to become
stronger. But that might be a wrong turn
RunYouR
LeveLBest
Serious runners swear by hill training.
But a new South Dakota State Univer-
sity study finds that running intervals
on flat terrain may be more effective
than hill repeats for improving your
distance running. When athletes per-
formed intervals on either level ground
or a 10% incline twice a week for six
weeks, the level-grounders were sub-
sequently able to run longer at maxi-
mum effort before tiring. Why? Level
terrain training more closely mimics
the demands of mostly flat-course
racing. On flat ground, runners were
able to sustain maximum effort for a
longer time than the hill group could,
without any more rest between inter-
vals. Note: uphill trainers in this study
made gains too. If you’re seeking more
speed or prepping for a challenging
course, hill training may be best,
says study author Dr Derek Ferley.
BulletinsThe latest news on health, sex, nutrition, exercise and weight loss
photographlevibrown
j u ly 2 0 1 3 25
26. ®
NUTRITIONBULLETIN
DietAfterburn
Check out this consola-
tion prize: you may
continue to reap the
health benefits of a
diet even if you regain
weight. After study
participants followed
a Mediterranean diet
for two years, Israeli
researchers tracked
them for four more
years. Despite gaining
back weight, the dieters
saw their triglycerides
and total cholesterol
levels remain lower
than they had been at
the start of the study.
MAGiCbeAnS
Can the lowly legume’s
rep rise any higher? Yes:
eating one cup of
legumes each day
for three months can
reduce your blood
pressure, heart rate
and overall cardiovas-
cular disease risk,
according to a study of
people with diabetes
published in the Archives
of Internal Medicine. The
high amounts of potas-
sium and magnesium
found in legumes may
play a role in regulating
blood pressure naturally.
ON Our radar
’Shroom for Improvement?
We may be able to fight cancer with fungi
someday. When scientists at the University of
Pennsylvania fed dogs with a cancer compound
derived from a certain kind of mushroom, they
found that the dogs given the highest amounts
of the compound lived longer than the pooches
given less or none. The mushrooms contained
the compound polysaccharopeptide, which
may suppress tumour growth. More research
is needed to prove an effect in humans.
For
up-to-the-
minute nutrition
tips, go to mh.
co.za/nutrition
Hook,
Line and
THinker
When your mental gears are
spinning, be sure they’re well
oiled: new research reveals
that omega-3 fatty acids
may boost the problem-
solving part of your brain.
In a study published in the
journal PLoS One, people
who consumed two grams
of omega-3 fatty acids
every day for six months
improved their performance
on working memory tests.
The researchers say these
fatty acids may help regulate
dopamine’s role in enhancing
working memory, but they’re
not sure exactly how.
Ja, we know.
Trust us:
omega-rich
anchovies look
tastier when
they’re chopped
and tossed onto
salad, pizza
or pasta.
photographlevibrown
20number of cancer
cases, in THousands,
THaT couLd be
prevenTed annuaLLy if
HaLf of aLL americans
aTe one exTra serving
of produce daiLy
Source: Food and Chemical Toxicology
26 J u ly 2 0 1 3 W W W. M H . C O . Z A
27.
28. 28 j u ly 2 0 1 3 W W W. M H . C O . Z A
13%
FightCholesterol
withFatHold the bun, help your heart.
Cutting carbs can boost your
HDl (good) cholesterol,
according to a new study in
the Annals of Internal Medicine.
Researchers found that dieters
who limited their carbohydrate
intake to vegetable sources –
Reduce
WaistSet the table: using real dinnerware
makes you feel like you’ve eaten a full
meal, so you might snack less at other
times. In a Cornell study, people who
ate from paper plates with plastic utensils
tended to consider their food just a snack.
Though they took in 485kJ fewer kilojoules
than the “real plate” group did, the scien
tists said they’d probably eat another
meal later. “The environment tremendously
influences how much we eat,” says study
coauthor Dr Collin Payne.
foodcourt
Number of
kilojoules in
Spur’s Big
Chief Combo
with chips and
onion rings
The crime
Number of
hours you’d
have to play
five-a-side
soccer to
burn 8 945KJ
The punishment
8 945
but filled up on protein or fat –
had 20% higher levels of HDL
cholesterol after six months.
The scientists speculate that
the change may be due to the
increase in fat consumption,
which can boost HDL levels.
BellyuptotheBarAlcohol contains more kilojoules per gram than protein or carbohydrates do. Know the
kilojoule burden before you flag down the bartender
White Wine
142g
Red Wine
142g
“Lite” beeR
340g
MaRtini
56g
bLOOdY MaRY
113g
RuM and cOke
340g
MaRgaRita
170g
scReWdRiveR
198g
gin and tOnic
198g
beeR
340g
418
439
431
497
502
619
790
869
1
367
1
509
3
Don’t eat
a meal
off a
paper
plate.
Proper
tableware
can help
you lose
weight.
BULLETIN
weightloss
photographsJamiechung,istockphotoFooDCoUrtNUtrItIoNaLINForMatIoNJaDecampBeLL
For
up-to-the-
minute
weight-loss
tips,go to mh.
co.za/weight-
loss
THe number of young
men wHo go on DieT, aT
leasT onCe in a year.
for young women THe
figure is almosT Dou-
ble, 24%. men are also
more likely To go on a
DieT THe Closer THey
geT To 50 years olD.
Source: Eighty20
29.
30. ®
muscleBULLETIN
ON Our radar
Eat Your Greens
Popeye’s secret is out: spinach may improve
muscle strength, say researchers in Sweden.
After seven days of drinking water spiked with
nitrate – a chemical found in high doses in
the leafy vegetable – mice developed stronger
muscles. Why the robust rodents? The nitrate
increased their levels of two proteins that play
a role in muscle contraction. Try to eat about
1½ cups of cooked spinach a day.
19.8Percentage increase in men’s
exPlosive strength after they did
kettlebell workouts for six weeks
Source: The Journal of Strength and Conditioning Research
ShouldYou
ExErciSE
WhilESorE?In case there’s any
confusion, working
out when you have
tender muscles does
not raise your risk of
injury, according to
research presented
at the US National
Strength and Condi-
tioning Association
conference last year.
Highly resistance-
trained weightlifters
had their susceptibility
to injury measured
both before and two
days after an intense
lifting session. The
result: they were no
more likely to be hurt
while lifting with sore
muscles than without.
Still, for best results,
rest your muscles for
at least 48 hours
between workouts.
uSEaBoxto
SquatSafErBanish knee pain:
doing box squats may
teach you proper
squatting form, say
scientists in the UK.
Compared with tradi-
tional squats, box
squats allowed a
group of lifters to
keep their shins more
vertical – and their
knees safer. “The
box squat teaches
you to push back and
hinge your hips as you
squat,” says BJ Gad-
dour, personal trainer.
“That results in better
form and a larger met-
abolic and strength
effect.” For a meta-
bolic jab, do 60 sec-
onds of box squats,
rest for 15 seconds,
and then do 60 sec-
onds of push-ups. Do
that four times total.
photographtravisrathbone
30 j u ly 2 0 1 3 W W W. M H . C O . Z A
For
up-to-the-
minutehealth
tips,go to mh.
co.za/health.
ignorethe
dumbbell
onlineHere’s a shocker: an Internet forum
may not be the best place to find
fitness advice, according to an
Australian study. After analysing
three years of discussions on a
Web-based bodybuilding forum,
researchers determined that the
community encouraged fitness
strategies that were potentially
harmful. “The forum was a mecca
of ‘bro-science’,” says Dr Aaron,
the study’s lead author. “Its recom-
mendations were often extreme
and unhealthy, including steroid
use.” For reliable, study-based
fitness advice and workout plans
updated every day, check out
mh.co.za/fitness.
31.
32. 32 j u ly 2 0 1 3
E d i t E d b y
A r t h u r j o n E s
C o m p i l E d b y
l i n d s E y s C h u t t E r smale
AlonG For thE ridE
Chris Froome sticks
to his gruelling training
schedule in the Cape
West Coast region.
male
33. Sky
CaptainOnly One barrier stands between team
sky’s Chris FrOOme and tOur de FranCe
glOry, and that’s a beautiFul pain
By ANGUS POWERS • PhOtOGRAPhS Nick MUzik
gramsT h e c o m p l e T e s u r v i v a l g u i d e f o r m o d e r n m a n
At 1.85m And 73kg, Chris Froome is six kilogrAms over-
weight. You wouldn’t think it if you saw him, lean and tanned
and tucking into a burger, with mash on the side. But this is two
weeks after Christmas, and while the rest of the world is squeez-
ing its festive season gut behind an office desk, Froome is doing
180km laps in the Western Cape . For the Team Sky captain,
today – like every day until July – is going to be about sacrifice.
Cycling is a beautiful sport when you’re behind the wheel
of the Team Sky Jaguar, watching Froome hammer away at an
average speed of 32km/h, climbing 2 500 vertical metres over
four spectacular mountain passes.
j u ly 2 0 1 3 33
34. 34 j u ly 2 0 1 3
profileMALEGRAMS
A
esthetics aside, cycling is
a sport defined by pain,
underpinned by a cyclist’s
willingness to probe the
limits of his endurance and
stay there, holding on, for as long as is
humanly possible.
“That’s what cycling is about,” Froome
says thoughtfully, between forkfuls of burger.
“It’s about showing that you can suffer more
than the next guy. Can you cope with the
pain? That’s basically what it’s all about:
coping with the pain.
“I’ve got to admit that, when I’m in good
form, I do enjoy the crunch moment of a race:
when you’ve already done a good five or six
hours, you’re tired, and someone turns the
screws just that extra little bit. I’ll be hurting,
but I know that the guys around me are
probably hurting a hell of a lot more. It’s great
seeing that mental switch that says, ‘Okay,
enough now’, and guys falling off the pace. It’s
a horrible, horrible feeling being on the end of
that, and I’ve been there. But I absolutely love
it when I’m the one dishing it out.”
There are no shorT cuTs To The fiTness
required to boss the peloton and lay down the
law in the mountains. The journey to the Tour
de France is all-consuming and uncompro-
mising, and Froome’s began last November.
For three months, he was on his bike (Yes,
Lance, on his bike) busting his ass up to seven
hours a day, establishing a rock-solid base of
endurance by training in a three-days-on, one-
day-off cycle. Consistency was the watchword.
Now an hour’s worth of threshold efforts (rid-
ing at maximum sustainable heart rate for 60
minutes) is thrown in, and more of that kind
of threshold work, plus a 24/7 kilojoule deficit,
will drive Froome’s power-to-weight ratio
to the golden six watts per kilogram mark.
“I felt pretty rough today,” he admits. “I
haven’t done threshold efforts in ages. It’s
extremely daunting knowing I’m six kilos
overweight and my physical fitness is nowhere
near what’s needed. But it’s a lot easier to
cope with if you break the journey down into
building blocks or phases. A few weeks of days
like today, where I go out and hurt myself
within my limits, will mean huge progess.”
The ominous news for froome’s rivals –
which include teammate and defending Tour
de France champion Bradley Wiggins, and
five-time grand tour winner Alberto Contador
– is that his numbers are way ahead of where
When you see how
much winning means,
second definitely
isn’t worth all the
pain and suffering
Beat the Bunch
Chris Froome worked these three tips out the hard way, so you don’t have to
interval training
Intervaltrainingwillgiveyouthe
powernotonlytobringbackthe
break,butalsotokeepthepace
highwhentheroadgoesuphill.
Froome says, “Intheearly
season,dointervalsat60-65%
intensity.Asyourformgets
better,youcantakeitupto70%,
80%,thenrightuptofullTT
thresholdpace.”
Wait to maKe yoUr move
Waituntilthefinalkilometres
tolaunchyourfinalattack.Don’t
attackfrom10kmout–you
probablywon’tstayaway.
Froome says, “Ifthenumbers
you’redoingintrainingmean
youaregoodenoughtobewith
topguyswithtwoorthree
kilometrestogo,don’tmake
yourmoveanyearlier.”
tHe nUmBers
aren’t everytHing
Ifyou’retrainingwithapower
meter,don’tgetdownonyourself
whenyou’renothittingyourgoals.
Froome says, “Remember,
there’sahumanelementthat
can’treallybemeasured.The
diferencebetweenagoodand
abadday…thenumberscan’t
explainthatsometimes.”
35. j u ly 2 0 1 3 35
they were a year ago. In 2012, a lingering
bilharzia infection and two nasty crashes
took the edge off Froome, but didn’t stop
him from sealing a comfortable second in
the Tour de France, snatching a bronze medal
in the Olympic time trial, as well as finishing
fourth in the Vuelta a España (Tour of Spain).
For the Kenya-born, SA-schooled man who
now races under a British licence, it was a
season that delivered loads, yet promised
so much more.
Granted, that Vuelta result was a
disappointment, but defeat can be an
instructive teacher. With his power numbers
down 15% from where they were at the
Tour, Froome’s daily mission was simply
to limit his losses. Captaining a team for
the first time, Froome got to grips with the
added expectations and responsibilities
of leadership. And, most importantly, he
observed Tour danger-man Contador at close
quarters, gathering data on how to withstand
the Spaniard’s surging attacks and getting a
feel for what it will take to catch him in July.
Know your enemy. Box smart. and file the
experience for later reference. “Just keep
pushing on,” says Froome. “It’s not for noth-
ing. Maybe the chips are down now but you
will come right. In the Vuelta, I was down
every day for three weeks and I still managed
to come out with a fourth. That’s definitely
something that’s going to stick with me and
give me motivation when I’m hurting in
the future.”
Froome has always embraced the future,
even when he had no idea how he would
actually get there. From 2002, when he
was a 17-year-old kid in South Africa, Froome
trained Euro-style, logging twice the distances
that his peers trained or raced. To get in the
kays which would make him competitive if
he ever went to Europe, Froome rode an hour
or two to the weekend fun-rides, raced and
then rode back home. To build the strength
required, his coach Robbie Nilsen demanded
intervals 20 or 30 minutes long, almost time
trial efforts, dwarfing the sprint intervals the
other kids were doing.
But Froome was nothing if not a realist.
Really, who was going to notice some talented
guy putting in 100km interval sessions around
Bapsfontein, Bronkhorstspruit and Delmas
on the East Rand? (Great route, by the way.
No traffic lights.) This is Africa, and the real
bike action is in Europe. Everyone knew that,
and everyone was waiting for an opportunity.
But in Africa the doors to Euro cycling are
few and far between. So Froome decided to
build one. Which he did. And then he kicked
it down.
As soon he arrived at his lodgings, Froome
assembled and then jumped on his time
trial bike, in search of the team managers’
meeting. Of course, the printed directions
disintegrated within seconds in the deluge,
and by the time Froome clumped into the
managers’ meeting he was almost half an
hour late. His entrance, inadvertently at the
front of the auditorium, was something of a
show-stopper. Team South Africa manager
Tony Harding, recognising both the hilarity
and the pure ballsy-ness of it all, told Froome
to pack his bags: he’d be rolling with the South
Africans for the rest of the championships.
Froome’s world champs got him noticed
all right, but not as he’d planned. He came
36th in the time trial, which wasn’t bad
considering that he flattened a marshal
200m into the race. Back home, all it took
was at least 15 emails to the manager of local
team Konica-Minolta and Froome finally had
what he came for: his first pro contract.
froome is unfailingly polite, often
charming – a gentleman in any other era
– but like all self-made men, he has a will
of iron, which is sometimes revealed in his
sharky grin. He is also incredibly down to
earth, a quality which not only makes him
impossible to dislike, but which has reliably
informed every major decision he’s had to
make. When he was offered a Tour de France
ride by Team Barloworld in 2008, despite
being woefully under-prepared as well as
still grieving the recent death of his mother,
Froome grabbed the chance and finished
a handy 84th.
When he had to weigh up offers from
rival teams, he chose Sky Pro Cyling. Three
times. Not because the money was good (it
wasn’t – not then), or because they’d let him
race for wins (they wouldn’t – until later), but
because continuing his cycling apprenticeship
at the world’s most cerebral and scrupulously
professional outfit sounded like the best idea.
When you’re at the top of a sport that’s
taken as many knocks as cycling has, there’s
a lot that can get a man down. The haters
and the doubts can drive you crazy, as can
the hysterical scenes at the Tour itself. If
you let it, even a life ruled by numbers, once
a refuge, can become a tyranny of watts and
grams. But Froome is not the kind of guy who
is easily distracted. The lessons handed out
in the high mountains are still way too fresh
for that.
“I’ve seen the difference between winning
and coming second,” he says. “And when you
see how much winning means, second def-
initely isn’t worth all the pain and suffering.
Second is not what it’s about.”
in 2006, while racing on a Kenyan licence,
he was eligible for the world championships
in Stuttgart. The problem was that the Kenyan
Cycling Association couldn’t offer support,
because it basically existed in name only. At
least it did until Froome emailed the UCI from
a kenyacyclingassoc@hotmail account, enqu-
iring how the association might send their
strongest under-23 rider to compete. The
UCI replied with an application form and
after scraping together the airfare with Nil-
sen’s help, he was negotiating the Stuttgart
bus system in the pouring rain with two bike
boxes, a suitcase and a print-out of directions.
Froome on Doping
“Sure,ifIfindout
someone’sbeen
doping,itmakesme
reallyangry.It’ssteal-
ing,inmybooks.It’s
greed.AndIthinkthat
anyonewhodopesin
thisdayandage–and
it’saclear-cutcase
thathewascheat-
ing–shouldhave
absolutelynosecond
chance.Iknowsome
cycliststurnvery
bitterandverynega-
tive,sayingthatthey
can’tcompete.
Theyuseitasan
excuse,basicallyto
giveupthesport.But
tomethat’sdefinitely
notthecase.Getting
theresultsIhavein
mypastthreegrand
tours(beingsecond
twice,andfourth)
saystomethateven
ifguysarecheating,
it’sobviouslynot
helpingthemenough
tobeatus.Cyclingis
leadingthewayinthe
fightagainstdoping–
alotbetterthanmany
othersportsare–
buttherewillalways
beguysbreaking
therulesandtaking
chances.That’sthe
harshreality.”
36. 36 j u ly 2 0 1 3 W W W. M H . C O . Z A
Barbell Row
Grab a barbell with an overhand grip that’s just
beyond shoulder width. Hold it at arm’s length
as you bend at your hips and knees and lower your
torso until it’s almost parallel to the floor. This is
the starting position. Keeping your back naturally
arched, pull the bar to your upper abs by raising
your upper arms, bending your elbows, and squeez-
ing your shoulder blades together. Pause, then
slowly lower the bar and repeat.
Barbell Push-up
Assume a standard push-up position, but place
your hands on a barbell instead of the floor. Your
arms should be straight and your hands slightly
beyond shoulder width, and your body should
form a straight line from your ankles to your head.
Keeping your core braced and elbows close to your
sides, lower your body until your chest is almost
touching the bar; your head should stay in the
same position from start to finish. Push back up.
Barbell High Pull
Load a barbell with a light weight and roll it against
your shins. Bend at your hips and knees and squat,
grabbing the bar with an overhand grip that’s just
beyond shoulder width. Now raise your chest and
hips until your arms are straight, and then pull the
bar as high as you can by explosively standing up
while bending your elbows and raising your upper
arms. You should rise up on your toes. Reverse the
move to return to the starting position.
Barbell Push Press
Using an overhand grip that’s just beyond shoulder
width, grab a barbell and hold it at shoulder level
in front of your body. Stand with your feet shoulder
width apart and your knees slightly bent. Brace your
core, dip your knees and push up explosively with
your legs as you press the weight overhead.
High-knee Run
Stand tall and run in place as fast as you can. Drive
through the balls of your feet and try to bring your
heels up under your backside so your knees go high.
Keep your hands relaxed, elbows bent, chest up,
and shoulders down and back as you swing your
arms back and forth.
CirCuit A
High-knee Run
25 seconds
Barbell
Push Press
8 reps
Barbell Push-up
8 reps
CirCuit b
High-knee Run
25 seconds
Barbell Row
8 reps
Barbell
High Pull
8 reps
CirCuit C
High-knee Run
25 seconds
Barbell
Push-up
8 reps
Barbell Row
8 reps
Focus
Strength, power and
fat loss
Best For
recharging a tired
fitness plan, fitting
in a workout in a
crowded gym, crank-
ing up your metabo-
lism, and packing on
lean mass all over
equipment
barbell, weight plates
kiLoJouLes BurneD*
1 333
* as measured by a fit 1.65m,
80kg man using a Polar
FT7 watch
HOW TO DO IT
Perform three rounds of
each circuit, moving from
one exercise to the next with
no rest. rest 45 seconds
between rounds and two
minutes between circuits.
19MINUTES
TheGut-
Blasting
GauntletBUiLD mUScLe, SHeD KiLoS AND Become
fiGHTiNG fiT iN LeSS THAN 20 miNUTeS A DAY
textmartinrooneyPhotograPhmatthewsalacuseillustrations+ism
quickblastMALEGRAMS
37. They say Blondes are more fun, Redheads are sassy, and Brunettes are discreet. Which ever you
prefer, there’s a La-Z-Boy®
recliner in a range of attractive, modern colours waiting to welcome you for
a test drive. Sit down, lean back and feel the awesomeness of 18 comfort positions with full back and
lumbar support. And as your tension melts away you’ll realise that, while appearances are important,
it’s what’s inside that really matters. Back in South Africa at last, there’s a La-Z-Boy Furniture Gallery®
near you. Call 021 951-7150 or visit www.la-z-boy.co.za to find out where.
BLONDE, REDHEAD, BRUNETTE.
TAKE ONE FOR A TEST DRIVE.
17321
38. 38 j u ly 2 0 1 3 W W W. M H . C O . Z A
textarthurjonesPhotograPhmarcshoul
fitnessnetworkMALEGRAMS
Client’s bio Elan has already
tried group programmes and while
they’ve played an instrumental role
in his lifestyle changes, he’s struggled
with mobility and flexibility issues. These
have held back his progress in both his
goals as well as his CrossFit training.
WeiGHt loss WisDoM (FroM tHe Client)
tHe FounDation oF all
GooD results? nutrition.
Educating yourself about food is impor-
tant and rewarding. Make your goal to
lead a healthy lifestyle, not weight loss.
Anyone can lose weight and get into
shape, but to maintain and keep improv-
ing takes lifelong commitment. Eating
healthy food in the right portions at the
right times, together with training regu-
larly will get you there.
FaVourite eXerCise (FroM tHe CoaCH)
CHin-ups (sternuM)
It’s like the dead lift of the upper body,
working more than just the lats (latissi-
mus dorsi) but also creates an overload
on the scapula retractors, while working
the middle back (rhomboids and teres
major). Start from a dead hang off a pull-
up bar with straight elbows. Keeping
your chest up and your shoulders back,
lean your body away from the bar and
arch your back. Pull yourself up so that
your chest touches the bar. Lower your-
self in a controlled manner and repeat.
WinninG aDViCe (FroM CoaCH)
WHat are tHe tHree biGGest
Mistakes beGinners Make?
1 Don’t expect changes overnight.
There’s no shortcut to strength and
dense muscle. Set realistic goals,
be consistent, work hard, eat well.
2 Ignoring strength as the primary
goal. This should be the foundation
of all training because everything else;
power, endurance, conditioning, hyper-
trophy, is built on top of strength.
3 Spending a fortune on supplements
with the expectation that these will
make up for everything else they’re
doing wrong. You can’t out-train a bad
diet and you can’t out-supplement
mediocre training.
FaVourite eQuipMent (FroM tHe CoaCH)
CuttinG eDGe is For CoMMerCials
I believe in systematic, sound training pro-
gression. Picking up something heavier
this week than last week is still the most
cutting edge way to achieve your goals.
GYM:
ProgressiveEdge
Performance
(progressiveedgeper-
formance.com)
LOCATION:Green
Point,CapeTown
AGE:32
VITALSTATS:
PICP(Poliquin
International
Certification
Program)Level1
(Regional)andLevel2
(State)Strengthand
ConditioningCoach
PrecisionNutrition
Certificationin
ExerciseandSports
Nutrition(currently
studying)
3xSouthAfrican
recordsfordrugfree
powerlifting(2013)
1stPlaceBody
BeautifulMs.Figure
(2012)
1stPlaceNABBA
TonedFigureWestern
Province(2012)
SPECIALITY:
Strengthandcondi-
tioning,butsheworks
predominantlywith
bodytransformation
clients(bothfatloss
andmusclegain).
COACH
Kelly Dessington
AGE:36
OCCUPATION:
self-employed
founder of sleek
Geek – helping
people to achieve
healthy goals and
make sustainable
lifestyle changes.
BEFORE:
•Verylimitedrange
ofmotion
•Unabletoperform
ashoulderpressdue
topoormobility
•Unabletodeadlift
(hexbar)duetopoor
flexibility
•Twochin-ups
AFTER:
SIXWEEkSLATER
•Abletoperform
dumbbellshoulder
pressformultiple
setsof10-12reps
using10kgdumbell
•Canperformdead
lifts(hexbar)(Sixreps
at106kg)
•Sixchin-ups
CLIENT
Elan Lohmann
WorthTheWeight
THETHREE
BIGGESTMISTAKES
These factors
can all lead to
issues such as
imbalances and
injuries:
1 Not learning
correct techniques
2 Ego lifting
(going too heavy
too soon!) in an
attempt to keep
up with the guy
next to you
3 Nottraining
inafullrange
ofmotion
THREE POLIQUIN
PRINCIPLES:
Dessington
studied Charles
Poliquin’s train-
ing methods
and philosophies.
Here are her
three favourite
lessons from him:
1 The use of
exercise order to
achieve success by
taking advantage
of the neuro-
logical system.
Working from the
most complex
movements to the
simplest on each
training day.
2 Tempo. By
controlling the
rhythm of your
workout, you
have more control
over the goals
that you set per
session. You can
have success with-
out it and I don’t
count the tempo
of every rep but it
is a variable that is
often overlooked.
3 The protein-
driven meat and
nut breakfast
to help set up the
brain and the body
for the day. When
I do eat carbs they
never happen
at breakfast.
CoaCH’s
Corner
KELLY DESSIngTon hELPS hEr CLIEnTS, MALE AnD FEMALE,
TrAnSForM ThEIr hEALTh AnD LIFESTYLES. rEAD on For
MorE on ThE Iron MAIDEn oF TrAInIng
FEATURED
GYM
Progressive Edge
Performance
Kelly shows
you how to work
your sexiest muscle
in an exclusive video
on mh.co.za/video
39. HANDS-FREEIN
With the all-new KUGA’s hands-free foot-activated
tailgate, there’s no more fumbling around for keys.
With one wave of your foot under the car, it’s
‘open sesame’.
Just one of the many smart features in the stylish,
capable and tech-savvy Ford KUGA.
AN SUV WITH THIS MUCH
TECHNOLOGYREQUIRESAN
EASIER WAY TO LOAD IT.
NEVER TAKE YOUR KEYS OUT
www.ford.co.za
Visit FordSouthAfrica
JWT62278
INTRODUCINGTHEALL-NEWKUGA.
40. 40 j u ly 2 0 1 3 W W W. M H . C O . Z A
textlindseyschuttersPhotograPhsGreatstock/corbisillustrationsPeterliddiard@suddenimPactmedia
fitnessMALEGRAMS
Hurt
Locker
Have tHese items
at Hand and
banisH muscle
never apply 100%
pure essential oils
directly to the skin
or take them orally
as they can be toxic
if used incorrectly.
there are many
options of already
blended arnica oils
at pharmacy and
health stores.
Foam roll
You know that swollen feeling after an intense leg session?
Boet, you need a foam roller. self-myofascial release is
all about stimulating the fascia (the tissue that encases
muscle fibres) and getting that blood flowing again.
Many trainers will tell you fantastic stories about lactic
acid and it bands, but the bottom line is that your body
is in shock from the trauma of exercise and has routed
blood to your vital organs, now you need to encourage
blood flow to the muscles you
just punished.
When Directly after exercise
and whenever needed
(i.e. when you’re sore)
Go For target big muscles
like quads, glutes, hamstrings,
calves, hip flexors and your
lower and upper back.
massaGe
“thai massage is the perfect massage treatment to get
rid of any tension,” says Lauren Marais, spa specialist at
eye spa. “the technique uses yoga positions, stretching
and massage to manipulate the whole body which
increases blood circulation, relaxes the muscles and
releases toxins.” if you’re not down with being twisted
Marais recommends a thai back massage where the thera-
pist stretches and applies pressure to the tense back areas,
also working along the back of
the legs for the hamstrings. for
a greater release, ask your ther-
apist for a herbal hot compress –
which, according to Marais, has
a similar effect to acupuncture.
When Once or twice a month
Go For Back massage with
a herbal hot compress.
Beatbackpainwithyoga
aweek-longyogacoursecanreducechronicbackpainby49%,
comparedtojust18%fortraditionalphysicaltherapy,according
toanindianstudy.beforeyouhoponthenextflighttoGoa,try
thesethreeeasymoves.aimtoholdeachpositionforoneminute. a Back traction B Fists Forward Fold c child’s pose
Roll youR boat With
the foam roller on the
ground use your body-
weight to add pressure,
rolling back and forward
until you find sore spots
(trigger points), then hit
those for 60 seconds.
Pain and gain
Massage pressure is
completely up to the
individual. If there is pain,
it should be bearable. If
you feel the therapist
is hurting you, then stop
or ask for less pressure.
TheRubonRecoveryYou don’t build muscle during gYm time, but rather in the time
between gYm sessions. here’s how to maximise Your downtime gains
Oils
Arnica oil, camphor
and menthol are
best for muscle
soreness. Blood
circulation is
increased after
a shower due to the
heat, and the prod-
uct will penetrate
the skin better
allowing the oil to
work more effec-
tively. Sleep is the
time your body
regenerates, revit-
alises and gets rid
of the previous
day’s stress. This
is the perfect time
to put on muscle
relaxants such as
arnica oil – before
you get into bed.
A foam roller made
of high-density
foam is the best
gift you can give
yourself. Get rolling
after gym and in
the morning, or any
time you feel a bit
stiff and sore.
soreness
Hardware
A foam roller made
Oils
41. single device like your tablet or
smartphone. You can even do
this all in Afrikaans. Lekker.
Life happens rst, then your
banking. That’s why our App is
perfect for when you have one
of those in-between moments.
It lets you quickly check your
balances, make payments and
link multiple accounts to a
Download it today from your
app store or visit Absa.co.za for
more information.
Absa Bank Ltd Reg No 1986/004794/06 Authorised Financial Services Provider Registered Credit Provider Reg No NCRCP7 TJDR 54752/E
It’s 2 more minutes until
the second half kicks off. Why
not pay for those season tickets?
With our App, it’s done.
42. 42 j u ly 2 0 1 3 W W W. M H . C O . Z A
VicesandPrinciplesWhenRyanBoWlesWantedtoloseWeight,hehadtoschooluponhealthyhaBits
TheChangei was getting tired
easily and had no energy. i was
on holiday in July and decided
that it was now or never and
planned to start a diet and
exercise programme when i
got back to work. i was given
good advice from a few friends
and everybody around me gave
me plenty of support.
TheSTraTegya family mem-
ber who owns a nutritional sup-
plement shop in cape town and
is a competitive body builder,
gave me a high protein/low carb
diet and advised me on what
supplements to take. i stuck to
it and i started riding an exer-
cise bike and an elliptical trainer
for the first couple of weeks.
Marcell le Roux, who runs the
gym at the school i work at,
started helping me with weight
training and he really pushed
me. the more i exercised the
more i started to enjoy it, and
the more weight i lost the more
motivated i became. i started
mountain biking after losing
the first 10kg and after one
week’s riding i competed in the
Kat challenge in Fort Beaufort
and finished third in the 25km in
56 minutes. i set realistic goals
throughout, but my biggest
goal was to break 100kg.
Therewardi have more
energy for work and physical
activities. i’m more confident
and i’m enjoying life socially. i
haven’t been sick since i started
exercising and eating healthy.
i’m more positive about life,
which makes me a lot happier.
i also cook quite well after hav-
ing to make my own food.
ThereSulTMy total weight
loss is just under 40kg and i
have maintained my weight
for the last two months. i have
gone from wearing a XXl shirt
to a medium and a size 40/42
pants to a 32/34.
Thegainafter i finished school, i went to the uK for a working holiday, but because of
the long working hours, no exercise, heavy drinking and unhealthy eating, i put on a lot of
weight. i lost about 20kg a few years ago, but i went back to my unhealthy eating regime
and i put the weight back on. i didn’t think my weight was a big issue until i was getting
sick a lot and the doctor told me that i needed to change my unhealthy lifestyle.
EAT THIS not that!aT woolworThS
622 Kilojoules (kJ)
6g carbs
18.7g protein
5.4g Fat
709mg sodium
ostrich Sausage
ostrich mince with coriander, nutmeg and
cloves. Filled in a lamb casing.
Traditional Thick Boerewors
a traditional south african recipe. spiced with
roasted coriander and cloves. (per 100g)
1 175 Kilojoules (kJ)
2g carbs
13.4g protein
24.6g Fat
322mg sodium
eatthis,notthatMeganpentz-kluytsphotographlindachowles
Ostrich sausage has 78% less saturated fat and this slashes the energy content by 47%, but still offers
1.4 times the protein. But the boerewors cuts the sodium by 55%. High saturated fat and sodium intake
has been linked to high blood pressure and heart disease.
CouldyoubethenextBellyoff!winner?win!
weightlossMALEGRAMS
the next Belly off! winner will become the
proud owner of a Reebok RealFlex apparel
hamper worthr3000, including running
shoes that deliver a “sock-like” feel and
promote natural movement . RealFlex
training apparel is made to flex, with
playdry moisture management and
stretch fabrics for freedom of move-
ment plus ergonomic armholes and
RealVent engineered ventilation for
ventilation without the chafe! For
more info go to reebok.co.za.
WEIGHTBEFORE
127WEIGHTAFTER
88VITAlS
RyanBowles,27,
FortBeaufort
HEIGHT
1.88m
OCCuPATION
Vice-Principal
andHostel
MasteratWings
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TIMETOGOAl
Sixmonths
mh.co.za/weight-loss/
belly-off-club
43. GOJozi is an important part of Joburg’s 2040 GDS strategy,
with the goal of improving the health of its citizens
and creating liveable communities.
Joburg is actively encouraging a healthy lifestyle through the
creation of liveable spaces, such as public parks with sport facilities
and outdoor gym equipment. Our citizens’ well-being is also
ensured through the provision of world-class health care facilities.
Join the GOJozi movement
Help us make Joburg a healthier, more resilient city by exercising for 30
minutes at least 3 times a week, eating lots of fruit and vegetables
and by going to your nearest clinic for regular check-ups.
Visit www.joburg.org.za to find out more
DWFCOLLCOJ/516873
44. 44 j u ly 2 0 1 3 W W W. M H . C O . Z A
wealthMALEGRAMS
textlindseyschutters,marcsevitzIllustratIonadamnickel
with planning, you can use your tax return to put more money into your bank account. the secret:
deductions. the more living expenses you can write off this year, the richer you’ll be next year
TurnTaxDayintoPayday
We’reallentitledtothestandarddeduction. for the tax
year 2013, that’ll be r12 080 for an individual filer. that’s nice, but suppose
you could deduct more. suppose you could deduct, say, five times that.
see, too many guys pinch pennies at the shops but end up giving sars
big bucks at tax time. if you really want your wealth to grow, start planning
your deductions now, says darin pope, chief investment officer at united
advisors. the trick, he says, is to bundle as many write-offs as you can into
one year. so take inventory of your upcoming expenses. if you have to make
them eventually, you might as well make them in 2013. we asked marc
sevitz, director of taxtim.com, for some above-board money-saving tips.
sweatthestationery
doyouuseyourpersonal
laptopforwork?ifso,itispossible
toreduceyourtaxowingtosars
bydeductingor“writingoff”part
ofthevalueofthistypeofasset
everyyearonyourtaxreturn.
smallassetsvaluedatlessthan
r7000canactuallybewritten
offinoneyear,soessentiallyyou
candeductuptothefullr7000
fromyourtaxdue.larger,more
expensiveassetsusedforwork
purposesarewrittenoffovera
periodofyearsresultinginsigni-
ficantsavings.consultthesars
wearandteartablesforthe
relevantperiods.
over-the-counter
kickbacks
whenweighingupwhethertojoin
amedicalaidschemeorjustpay
forallyourmedicationoutofyour
ownpocket,considerthepoten-
tialtaxsavings.bycontributingto
aschemeyouwillautomatically
beallowedataxcreditagainstany
taxowedtosars.ifyoupayfor
medicalcostsoutofyourown
pocketthenitwillbeuptoyouto
proveyourmedicalexpensesand
theresultingtaxbenefit(ifany)
willbehardertocalculate.
thegiftofgiving
ifyouareasociallyresponsible
taxpayerwhowishestocontrib-
utetocharityanddeductthe
donationfromyourtaxpayable,
besuretodonateonlytoregis-
teredpublicbenefitorganisations
(pbos)andgetanofficialdonation
certificate.youwillneedthis
proofwhenclaimingthiscontri-
butiononyourtaxreturn.it’s
alsonicetostickonthefridge.
saveforlater,get
paidnow
responsibletaxpayerswhoplan
andsaveforthefutureareoften
lookingforwaystooptimisetheir
taxduewhenretirementarrives.
byputtingincometowardsa
retirementannuityfund(raf),
youcanenjoyataxdeduction
now,and alsoenjoyincomein
yourlateryearswithabuilt-in
taxdeductionthen.whosaidyou
can’tteachanolddognewtricks?
splitthehouse
fortaxpayerswhoarerequired
toworkfromhomeaspartoftheir
employmentcontract,itmaybe
possibletodeductsomeofyour
rentandassociatedexpenses
asataxdeduction.ifyourboss
requiresyoutoworkfromhome
(insteadofanoffice),oryouwork
morethanhalfofyourworkhours
athome,thenyoucanclaimcer-
tainofficesexpenses.thecatch
isthatyour“office”mustbespe-
cificallydemarcated,usedexclu-
sivelyforworkandnotbepartof
anotherroom(sonodartboards
allowed).youcancalculateyour
taxdeductionbyapportioningany
office-relatedexpense,beitrent,
ratesorelectricityforexample,
astheamountofspaceyour
officetakesuprelativetothe
entirefootprintofyourhome.
officeequipmentcanalsobe
claimedasadeductionusing
thewearandtearmethod.
TOSSYOURRECEIPTS
Gonearethedaysofhoarding
boxesofstatements,onlyto
laboriouslysortandfilethem
later.Asmartsetofnewapps
candothosejobsforyou
22Seven
First30daysfree,thenR70/month
signupat22seven.comandlinkall
youraccountstoseeyourfinances
representedasgraphs.yourcash
hasnowheretohide.
MoneySmart
R59/month(witha30daymoney
backguaranteeifyouaren’thappy)
wanttocheckyourcreditscore?
trackitatmoneysmart.co.za,and
setupbudgetsandtrackspending.
TaxTim
R199/year
haveaprofessionallycompleted
taxreturnbyhavingachatwiththis
awesomeonlinetool.hell,they’ll
evensubmititforyou,nostress.
45. It’s not often you find the ideal gym
partner, or a workout routine that yields
great results right from the start.
Now that’s exactly what you get with
XtraMAX from Old Mutual Max Investments
– an impressive new investment solution
that adds up to 5% extra to your
investment upfront!
Looking to invest a lump sum of R100 000 or more?
If you have a lump sum of R100 000 or more to invest
over a 5-year term, XtraMAX from Max Investments
is undoubtedly the logical choice. A single premium
investment, XtraMAX is a cost-effective, long-
term solution that aims to meet a range of your
investment objectives. You will also benefit from
the peace of mind of knowing that your money will
be invested with a reputable and trusted financial
institution.
XtraMAX offers a range of great features:
• Up to 5% extra is added to your investment upfront
• Market-linked investment returns that are uncapped
• Low charges
• Streamlined fund selection catering for a range of
investment objectives
• The option of a guaranteed fund offering 85% of your
highest unit price
So you’re wondering how it’s possible for XtraMAX
to offer an enhancement of up to 5% extra upfront?
This is achieved through smart fund selection,
negotiated fees and using Old Mutual’s in-depth
knowledge of the financial markets. One of the reasons
Old Mutual is able to generate extra value is because
you commit your money to particular funds for five
years. (A portion of the upfront enhancement will be
recouped if you disinvest funds prior to the end of the
5-year term.)
Call 0860 INVEST or SMS “MH” to 44183 or visit
www.xtramax.co.za for more information. Speak to
an Old Mutual licensed financial adviser or broker today
to help you plan your financial needs.
Keep your money in great
shape with the right
investment solution…
Advertorial
up to 5%
extra upfront
48. 48 j u ly 2 0 1 3 W W W. M H . C O . Z A
Those home projecTs won’T compleTe Themselves. If you want them finished before spring comes, you’d better make plans now. But should you heft
that hammer yourself or hire a pro? This grid can help you decide; it’s based on the analysis and expertise of George Moore, 2012 remodelers chairman of the US
National Association of Home Builders.
AreYouHandymanEnough?
RegRout tiles $$
Grout secures tiles and protects against water damage, so if you
notice deterioration, act quickly. Do it yourself only if you’re confi-
dent; it’s not dangerous, but a sloppy job will bug you forever.
Patch a leaky Roof $$$
Matching roof tiles is tricky enough, but you’ll also
have to lay them without falling. Find a pro with
good references, and insist on proof of insurance.
install new windows $$$
You’ll slash your electricity bill, but during installation you
could cut yourself, fall off a ladder, or drop the new win-
dow. And if you do a poor job, moisture will seep through.
clean gutteRs $
You could fall from the ladder. Some 136 000 ladder-based
injuries occur each year. Secure the ladder, and work slowly.
lay Patio Blocks $$$
Pour a layer of sand and arrange the blocks on top. Then
sweep sand across the surface to fill the gaps. Unless the
blocks are too heavy for you, there’s little risk of injury.
PRune tRees $
For a project involving
chainsaws and ladders,
hire help; for small,
accessible limbs, just
grab the loppers and
do it. But make sure
to wear eye protection.
“No one thinks to do
this, but it’s important
to protect your eyes
from falling branches.”
change aiR
conditioneR
filteRs $
A few bucks is a small
price for clean air. Just
wear a heavy-duty dust
mask. Removing the old
filter will release dust
particles and, poten-
tially, mould spores.
You don’t want to
breathe either in.
stain a deck $$
Use rubber gloves, and avoid skin contact with the stain.
If you live in the more extreme parts of the country, go
oil-based.
SafeDangerous
Easy Difficult
Unlessyou
knowwhat
you’redoing
(orhavea
knowledgeable
friend),
hireapro.
Professionalsonly:
Theriskofinjury
ordamage
isjusttoohigh.
RePaiR wateR
damage $$$
You need an expert
to test the area for
underlying problems,
and that takes extra
professional equipment
that you probably
don’t own. Spend the
money now and you
might avoid serious
structural damage.
sPRay foR Bugs $
Insecticides denote
toxicity with the labels
“caution”, “warning” or
“danger” (from least to
most harmful). Start
with the minimally toxic
“caution” product and
scale up only if it’s nec-
essary. And keep the
mist low so you don’t
breathe fumes.
installing a dRy
wall $$$
Dry wall is cumber-
some and the risk of
injury or property
damage is high. You
can try a small parti-
tioning job yourself, but
if you’re dealing with
large areas of water
and electricity supply,
hire a pro, Moore says.
Littletechnical
skillisrequired,
butexercise
caution.
Noproblem.
You’vegotthis.
TexTHannaHMcWilliaMsillusTraTionscarldetorres
lIvINGMALEGRAMS
Looking to do some home-improvement? Use this decision matrix to save hassLes and cash,
prevent injUries and avoid diY disasters
49.
50. 50 j u ly 2 0 1 3
Receding
HaiRline
Lowis Coetzee –
Marketing Manager
UPDATE YOUR MONTHLY TRIM
Cutting
Edge
A new hAircut or styling product cAn
change your look immediately says New-York based
celebrity hair stylist Francky L’Official. “A textured
cut and a matte styling paste go hand in hand and
it’ll give you the right balance between style and
confidence”. We helped four average guys with
different hair types to get the right cut.
A textured crop cut is what you need,
if you have a receding hairline. This is
a low-maintenance haircut for a
fuss-free guy.
• AT THE BARBER Assuming that
you have the most common face shape
(square or oval), try a medium-length
haircut with a lengthy fringe in front
that covers some of your forehead,
says Brian Oosthuizen, stylist and
owner of Blokes Hair in Cape Town.
Clip off the sides with a number two
setting and blend down towards a
number one. You want to keep the
top textured, but cut all the hair the
same length towards the front and
angle the fringe 45 degrees. This
way you’ll be able to take advantage
of your textured hair on top and stay
trendy. Use a lightweight styling aid
to keep your hair looking structured.
Try: REF Ocean Mist 303
R250 Blokes Hair, Duration:
20 minutes, Price: R150
The latest tweaks on the ever-popular “modern
parting” trend might look easy, but the correct
cut and styling products are crucial.
• AT THE BARBER Keep the sides and back
of the hair short by using the number one or
two setting on the clippers. Add texture to the
top of your hair with thinning scissors – this
will take some of the bulk away and it’s easier
to maintain, says Tenille Cupido, head stylist
at Blue Lemon Hair. The great thing about this
look is its adaptability: it can be worn messy or
pushed to the side for a neater effect, Cupido
adds. A clay-based wax will keep it neat.
Try: Man-U-Clay R150 groomlounge.co.za,
Duration: 40 minutes, Price: R180
dense HaiR
Junaid Buffkins – Student
AFTER
BEFORE
AFTER
BEFORE
GROOMINGMALEGRAMS
TexTAzeezJAcobsphoTographbyronkeulemAnssTylisTsbluelemonHAir0214218550(JunAid),blokesHAir0714024664(lowis),PAllAdiumHAircomPAny0214182242(JoHry),bArnetFAir0214241302(vuyo)
For more
grooming
tips and video
clips, go to
mh.co.za/video.
51. j u ly 2 0 1 3 51
AFTER
AFTER
BEFORE
When in doubt, always turn to the clas-
sics; even when it comes to haircuts. A
buzz cut is both masculine and refined.
• AT THE BARBER This is a scissor-
free cut that’s easy to achieve at the
salon by knowing what to ask for, says
Jodi Black, hairdresser and co-owner of
Barnet Fair. This style is a tapered cut
with a squarer front and shorter sides
to create structure on a rounder face. It
is easy to sharpen this look even more
– just ask your barber to clean up the
hair line around your face. “It’ll either
sharpen your face, if its round or soften
your face, if it’s square,” he says. “Use
products that are rich in moisture and
styling aids that have a slight sheen.”
Try: Jabu Stone Hair Nourisher Lite
R24 Jabu Stone, Duration: 35 minutes,
Price: R150
Thick AND
DRy hAiR
Vuyo Mzini –
Chartered Accountant
The latest take on the classic crop
is slightly longer on top than the
one-length-all-over version – so
get appropriate grading advice.
• AT THE BARBER Use clippers on
a number two setting and blend into
a number three on the back and sides
of the head. Then scissor cut the top
section of the hair with point cutting
to give added texture and grading,
says Delin Naude, creative director
at Palladium Hair Company. Use a
structured styling paste on towel-
dryed hair – this will give your hair
some volume. Don’t use a styling gel,
it’ll separate your hair and make it
look even thinner.
Try: Joico Structure Paste R240
Palladium Hair Company, Duration:
30 minutes, Price: R220
FiNe hAiR
Johry Batt –
Fitness Instructor
and MH Cover Guy
BEFORE
HeadsUp
Consideryour
nogginshape
whenchoosing
ahairlength
SQUARE
Length adds soft-
ness to a strong,
square jawline. Stay
away from a straight
style or a one-length
cut, either of which
can overemphasise
your jaw.
OvAl
You’re in luck. Any
length can flatter
this universal face
shape, which is wide
near the temples
and narrow toward
the chin. Experiment
to find the style you
like best.
ROUnd
You want to add
length and reduce
width. Keep hair
shorter on the sides
than on top. If you go
quite long, keep it as
straight as possible
so it won’t add bulk
to your cheeks.
52. 52 j u ly 2 0 1 3 W W W. M H . C O . Z A
STYLEMALEGRAMS
BestinShoe
A good pair of shoes is an investment you’ll have for a good couple
of years. And these days almost every style is available at multiple
price points. We’ve paired a batch of affordable shoes alongside
some similar, but costlier versions, so no matter what your budget,
you can always walk away in shoes that fit your style and your wallet.
value
a lighter shade
in versatile leather
looks as sharp with
a pair of dark jeans
as it does with a
two-buttoned suit.
R799 Topman
GREAT SHOES DON’T HAVE TO COST AS MUCH
AS A CAR PAYMENT. FIND THE PERFECT PAIR
added value
This urban classic
with a wingtip
design and dist-
ressed suede is
ideal for teaming
with double denim.
R2 250 Superdry
Wingtip
53.
54. 54 j u ly 2 0 1 3 W W W. M H . C O . Z A
PhotograPherJamesgaraghtyFashioneditorazeezJacobsFashionassistantmandisimaboee
STYLEMALEGRAMS
Keep’EmNice
ShoedesignerGeorgeEsquivel
revealshowtokeepyourfancy
newshoeslookinggreat
Heal tHe Heel
On leather-bottomed shoes,
“don’t wait until the soles
and heels are too worn,”
Esquivel says. “This will
affect the structure of the
shoe.” Have a cobbler put
rubber heels and soles on
the bottom where your foot
tends to strike.
Remove witH caRe
“A lot of men tend to take
off one shoe by using the
toe of the other,” Esquivel
says. Removing your shoes
without untying them not
only scuffs the heels but
also may damage their
structure. Take 10 seconds
to untie the laces and
slip your shoes off with
your hands.
Rotate and pReseRve
Avoid wearing shoes two
days in a row to allow the
leather a chance to recover.
(This prevents funky smells
too.) When a pair is on the
sidelines, insert shoe trees
to maintain the shoes’ shape.
add some cHaRacteR
Yes, good shoes should be
polished. But don’t be strict
about colour matching. “An
easy way to add some char-
acter to any pair of shoes is
to use a darker polish,”
Esquivel says. “If the shoes
are brown, polish them with
a darker shade or maybe a
lighter coat of black.”
swop out
tHe laces
Consider trading in
basic brown for
cobalt blue. You can
find new laces for
around R70 a pair on
mysocks.co.za: it may
be the simplest and
least expensive up-
grade you’ll ever make.
Value
The new breed of desert
boots retains the classic
chukka shape, but still looks
fresh with white-trimmed
details. R899 Trenery
Value
The suede inserts and printed
lining along the inside give the
boots a streetwise update.
R1 199 Zara
Value
Suede (plus a flexible
outsole) upgrades both
the look and feel of these
saddle shoes.
R1 299 Aldo
added Value
The rounded toe with contrasting
wrap around laces is the perfect
addition to every weekend.
R1 300 Hudson at Stylemology
added Value
The rugged looking suede,
wooden heels and sturdy rubber
soles make these a favourite with
your denim shirt and chinos.
R1 369 Sebago at Medicus Shoes
added Value
a distinctive pop of blue
orbits the sole (and is picked
up in the stitching) for a
playful contrast against
the grey. R2 300 Stylemology
Oxford
Chukka
Boot
55.
56. 500g ground pork
½ cup rice wine vinegar
(or white wine vinegar)
2 garlic cloves, chopped
1 tbsp chopped ginger
2 spring onions, thinly sliced
2 tbsp mayonnaise
1 tbsp sriracha or chilli
garlic sauce
4 sesame seed buns,
lightly toasted
4 tbsp hoisin sauce
½ English (seedless)
cucumber, thinly sliced
Salt to taste (for the
cucumber) plus 1 tsp
MINUTEs 0-3
Preheat a grill or grill pan
on medium. Combine the
cucumber slices, the vine-
gar, and a few pinches of
salt in a bowl and set aside.
MINUTEs 4-9
In a big mixing bowl, combine
the pork, garlic, ginger, spring
onions and 1 tsp salt. Gently
shape the meat into four
equal-size patties. Then
lightly press a thumb into
the centre of each one to
create a small crater.
MINUTEs 10-22
Grill the burgers until
they’re nicely browned
on the outside and firm to
the touch, about 5 minutes
on each side. Combine the
mayo and sriracha and
spread this on the bottom
buns. Spread the hoisin on
the top buns. Lay a small
pile of cucumbers on each
burger. Makes 4 servings.
AsianPorkBurgerAdd A SweeT-And-Sour kICk To your fAvourITe fAST food
PIcklE yoUrsElf
you don’t have to sterilise canning jars and vacuum-seal lids
to make your own delicious pickles. Instead, use our quick-
pickle combos to give your vegetables an instant flavour kick.
Vegetables
(½ cup)
Vinegar
(½ cup)
Seasoning Use...
Jalapeños,
sliced
Rice wine/
white wine
2 tbsp
soya sauce
asazingyburger
toppingoron
Chinesefood
Carrots,
cut into
matchsticks
Cider 1 pinch red-
pepper flakes
+ dash of salt
added
to rice
Cabbage,
shredded
White 2 crushed
garlic cloves
+ dash of salt
as a braai
side dish
photographLUCASZAREBINSKI
guyFOODMAlEGrAMs
56 j u ly 2 0 1 3 W W W. M H . C O . Z A
22 MINUTES
Per serving
2 090kJ, 24g protein, 34g
carbohydrates, (2g fibre),
29g fat, 1 050mg sodium
Pump up the pork: if hoisin isn’t your
thing, swop in another Asian-style
condiment to enhance the patty.
Try teriyaki, tonkatsu (or Worcestershire
sauce), Thai peanut sauce, or chilli
garlic sauce.
1.5kg red jalalpeños and red
serranos (normal hot chillies).
Adjust the ratio based on
how spicy you like it; the more
serranos the spicier the sauce)
6 cloves of garlic, peeled
4 tbsp light brown sugar
1 tbsp sea salt flakes
½ cup white vinegar
1 Blitz peppers, garlic, sugar
and salt in a food processor until
finely chopped. Transfer mix
to a jar, then cover and let sit at
room temperature in a dark, dry
place for 2-3 days. Check daily for
signs offermentation–bubbles
atthebottomofthejar–andstir
daily,untilthemixtureisnolonger
risingfromthefermentation.
2 Transfermixtoablender,add
vinegarandpuréeuntilcompletely
smooth.Pourthroughafinesieve
intoaheavysaucepan,mashing
untileverylastbitisthrough.
3 Bring the sauce to a boil, then
reduce heat and simmer for 5-10
minutes, or until you’ve achieved
a desirable consistency. Transfer
to an airtight container and store
in the fridge for up to 6 months.
HoMEMAdE HEAT
Sriracha sauce addiction has gone beyond Thailand’s borders.
Chef Jackie Cameron of Hartford House gives it an SA spin
57. The most advanced TV experience ever.
Gesture control performance varies depending on surrounding environment brightness levels. Screen images are simulated.ness levels. Screen images ar
www.samsung.com
Take control with Smart Interaction and effortlessly interact with your
TV using Samsung’s 2013 Voice Control, Motion Control and Facial
Recognition. Browse the web, stream multiple applications and connect
with friends and family, all on your new Smart Hub. And an industry first;
the Smart Evolution Kit will ensure that you stay up-to-date with the
latest Smart TV technology. Amazing starts now.
C1300175
A smarter way to control TV.
58. 58 j u ly 2 0 1 3 W W W. M H . C O . Z A
197 25 28
WinterWatchlistEvErything you should carE about in july, sEriously
worthyourtimeMALEGRAMS
Take iT all in: WhErE to spEnd your prEcious doWntimE this july
thE distancE in kilomEtrEs south african piErrE
cartEr Will travEl across thE alps from salzburg
to monaco WhilE compEting in thE 2013 rEd bull X-alps, start-
ing on 7 july. folloW his racE at rEdbullXalps.com.
1031 /
the number
on our
radar
life-
changing
tunes
from last
month
StRAAtLiGkindERS –
“PEtRuS” more for the
music video with the hot deaf
girl signing the lyrics, which
somehow made an already
powerful song more poignant.
Look it up on youtube.
A$AP Rocky (ft.
SkRiLLEx) – “WiLd foR
thE niGht” with a chorus
that goes “wild for the
night/Fuck being polite”
this blazing track will set
off a few rough evenings.
YeezusWhen Kanye West
achieved a perfect 10
from the ridiculously hard-
to-please hipsters at Pitch-
fork webzine for his 2010
My Beautiful Dark Twisted
Fantasy, he arrived as an
artist. Yeezus is his equally
impressive follow-up.
cassieShe’s prettier than Rihanna
and doesn’t try
to push the bad girl image
too hard, and she can
hold a note! Her mixtape
RockaByeBaby forecasts
an impending heat wave
when her full-length
album eventually breaks
cover. Welcome back to
the limelight Miss Ventura,
the pleasure is all ours.
the cultural brief
Why World War Z iS thE LASt WoRd on zoMbiES
Brad Pitt’s personal project will be brill
iant if it sticks to the original story from
the book of the same name. Max Brooks
started the current undead hysteria with
his bestselling The Zombie Survival
Guide 2003 and upped the ante three
years later with World War Z (granted,
he was helped a little by the mass popu
larity of Zack Snyder’s 2004 Dawn of
the Dead remake). Whereas Zombieland
went high humour using the 2003 book as source material,
trailers suggest director Marc Forster (The Kite Runner,
Quantum of Solace, Machine Gun Preacher) has gone all
action. This flick should be everything The Walking Dead
wishes it was while simultaneously sounding the death
knell for our obsession with an irrational apocalypse
scenario (the Zombieland TV series was shamed out of
existence earlier this year). Here’s hoping.
watch this:
NOt that:
The lone ranger (12 July)
johnny Depp being jack Sparrow as a
Native American, and Armie Hammer’s
impressive chin doing duty under the
black mask. We smell a flop.
The InTernshIp (5 July)
Vince Vaughn and Owen Wilson
combine for some celluloid bromance
as two middle-aged former salesmen
on an internship programme at
Google. Take your man-crush.
SUN enter the
Dunblane winter
Dash and convert
those Strava miles
into a solid finishing
time at this chal
lenging mountain
bike race. enter the
60km, 35km, 10km
or 2km online via
the bicycling.co.za
race calendar.
FRI if you want the inside track on
the South African game industry or
want to kit out your closet with the
latest khakis, then head down to the
hoedspruit wildsfees or visit
hoedspruitwildsfees.co.za.
THURS it’s moral
regeneration
month. Do your
bit for community
building, even if it’s
only for 67 minutes
on mandela Day.
FRI All things dark
and crafty will
be on show at
Joburg’s turbine
hall at the Coffee
& Chocolate expo,
running till 21 July.
Book through
online.compu
ticket.com or visit
coffeechoc.co.za.
THURS the moffett
on main Lifestyle
Centre will have
your wildest interior
decor dreams on
display when it
hosts the Port
elizabeth home
makers expo.
treat yourself or
the missus. tickets
are r30 at the door.
FRI hugh Jackman takes the claws
to the east and does his best Bat
man Begins remake in The Wolverine.
SUN the 19th
edition of the world
transplant Games
games hits Durban
at the end of the
month till 4 August.
Join Chad le Clos
and Gary teichman
in supporting ath
letes in their second
bite at life. Visit
wtg2013.com.
26
12 18
59. Grab an a.m. Oats for 11.90
There’s a breakfast for you
The perfect winter
warm-up
Warm freshly cooked oats, served with
a delicious sweet apple topping.
JHB39645
60. 60 j u ly 2 0 1 3 W W W. M H . C O . Z A
MUSTHAVEMALEGRAMS
1.TheBest
WorkoutSong
LMFAO – “Sexy & I KnOw It”
UsingSpotify’sratingsasaguide,jog.fm
foundthistobethenumberonesweat
songintheworld.Fact:the130bpm
tempoisperfectfora7min/kmrun.
Source: jog.fm
2.TheBestWWE
Match,Ever
ShAwn MIchAeLS vS
the UndertAKer
Wrestlemania25(XXV,ifyoustickto
theUSpay-per-viewnamingconvention,
whichtheyabandonedforthisone)
climaxedwithaTombstonepiledriver
onanairborneShawnMichaels.The
Undertakerputhis(then16-0)undefeated
Wrestlemaniarecordonthelineand
triumphed.Trustus,Youtubeit.Hopefully
thesuperstarscanproducesimilargoods
onSouthAfricansoilfrom30Julyto
3August.Visitbigconcerts.co.zaformore.
Source: beacherreport.com
3.TheBestFitness
Smartphone
IPhOne 5
Thesheerrangeofaccessoriesand
appsmadefortheiPhonearestaggering.
Whateveryoursport/hobbyis,there’sa
dedicatedapp,lifeproofcaseoringenious
strapforit.Themostexpensivemodelwas
pimpedoutbylegendarygadgetsprucer-
upperSteveHughesforaChinesebusi-
nessmannamed“Joe”(whoalsoownsthe
26caratblackdiamondthatdoesservice
asthehomekey),andiscasedin135gof
24ctgoldand600diamonds,including
the53flawlessstonesintheApplelogo.
Price?£10-million.Theworkingbitsare
stillfactoryissue,though.
Source: gsmarena.com
4.TheBest
FitnessWatch
GArMIn FOrerUnner 910xt
Forthefitgeekswhopreferrunning
phone-less,thecurrentgadgetmessiahis
theGarminForerunner.Inpremium910XT
form,theForerunnerisoptimisedfortri-
athlondisciplines,butaddslap-timingfor
poolworkoutsusingsomecleveracceler-
ometersensorytech.NativeANT+recep-
tionandaslewofaccessorieslikeabike
mount,andseamlessStravaintegration
willhelpthiswatchtakeoveryourlife.
Source: gizmodo.com
5.TheSexiest
Golfer
SOPhIe hOrn
Sheisn’tapro,butshehaswonthree
competitions.Andforthoseofuswho
aren’tinclinedtowardsastrollonthe
fairways,she’sagreatdrawcard.
Source: mandatory.com
6.TheBest
BoardGame
cheSS
Stuckwithblack?Noworries,trythis
modernvariationontheSicilianDefence:
(assumingyouropponentopenswitha
King’sGambit)E4,C5,NF3,D6,D3,G2.
Nowdevelopyourbishopandgofora
queen’ssidekill.
Source: ranker.com
7.TheBest
Skateboard
Bearings
BOneS SwISS cerAMIc
Yourdeckgivesyoustyle,thetrucksadd
somesemblanceofcontrol,butaskate-
boardneedsspeedmorethananything
else.Boneseclipsedthelegendaryperfor-
manceoftheoriginalSwissbearingsby
substitutingsteelwithharder,stronger,
lighterandlonger-lastingceramics.
Thesedemonswillsetyoubackover
R1000,butthey’lllastforeverandneed
alotlessmaintenance
Source: windwardboardshop.com
8.TheBestLocal
Stadiumforthe
Springboks
BOet erASMUS, POrt
eLIzABeth
ThetraditionalhomeofEPrugbywas
afavourablehuntinggroundforour
greenandgoldwarriors.From16Tests,
theBoksmanaged14wins,onedraw(vs
BritishLions,theonewherekickinglock
JP“Tiny”Naudescoredavitalpenalty)
andoneinfamousloss–againstthe
99-calling1974Lions.Testsarenow
playedacrossthewayatthefancyNelson
MandelaBayStadiumandtheBoksareoff
toagoodstart(adrawandawinagainst
NewZealand),butwemisstheoldtrain,
andthemadness,likeJamesDalton’s
WorldCupmeltdownagainstCanada.
Source: genslin.us
9.TheBest
BluetoothHeadset
PLAntrOnIcS BAcKBeAt GO
Comfortable,wirelessandgivingbothcall
andmusiccontrolforallsmartphones.
Theonlyfeaturethatcouldmakeitbetter
isifitwerewater-resistant.
Source: pcmag.com
3
5
TheBestListTHE PERFECTIONIST’S GUIDE TO THE ULTIMATE OF EVERYTHING
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