1 day ago
9
Michael Shafran is a cafe owner. The 59-year-old shares his day on a plate.
9am I know I should eat oatmeal first thing, but all I have time for is a glass of orange juice.
10am At my cafe, I make myself a large oat cappuccino and have a bite of a cinnamon raisin bagel as a quality-control check.
11.30am A crab omelette infused with deep and oily XO sauce with a fistful of undressed rocket. Sourdough toast so I can enjoy the accompanying French butter. Another oat cap.
1.30pm Two hours of strength training, focusing on super sets for chest, biceps and triceps.
7pm I catch up with a friend and we both get tonkatsu black garlic and chilli ramen and share a pork gyoza.
9.45pm I make myself a New York egg cream, a mix of high-pressure soda water, milk and Fox’s U-Bet chocolate syrup straight from my home city, New York, and nibble on salted sunflower seeds to settle down the rest of my food cravings.
Dr Joanna McMillan says:
Top marks for... That tonkatsu black garlic ramen, not only for flavour but because black garlic is an intriguing product which emerging research suggests might have antioxidant compounds and possible benefits for heart health. You’re also doing brilliantly on exercise and activity, but you could step up your nutrition to better support it.
If you keep eating like this you’ll… Run your energy stores low during the day, which may explain the late-night hunger crash. For an active man of your age, this day is light on vegetables, fruit, nuts, fibre diversity and probably calcium.
Why don’t you try... Bringing the oatmeal idea to life as overnight oats with dairy or calcium-fortified oat milk, Greek yoghurt, berries and nuts. Or you could add a side of veg and wholegrain sourdough to your lunch before training. At night, swap the chocolate syrup egg cream for cocoa made with milk, giving you calcium and protein and a more nutritious runway to bed.
Michael Shafran is the owner of Sydney Bakery Brooklyn Boy Bagels.
Get the best of Sunday Life magazine delivered to your inbox every Sunday morning. Sign up here for our free newsletter.
