FOOD TARGET MAGNETS
ANOTHER HELPFUL INNOVATION FROM THE MUSCLE KITCHEN
a lot more to getting a god-like body than eating these four
foods, but they are in particular, tried and true,
absolute staples of
smart muscle, a good food regimen.
Oatmeal pancakes? You'll think you died and went to heaven.)
different from sweet potatoes: better. Fewer calories,
are excellent muscle fuel. If you're trying to bulk
up the smart way (see ectomorphic),
yams can help your goal immensely.
No they're not high in protein but it's
the quality of carbohydrates in yams that make them a
According to most nutritionists and dietitians, active athletes need about
4.5 grams of carbs per day per pound of body weight (or 60-70 percent of total
dietary calories. The Muscle Kitchen© recommends a lower amount in general.
Yams are HUGE on potassium, folate, vitamin C and beta carotene.
First off, it HAS to be organic brown
rice, nothing else will do. White rice has been processed
too much to bother with. NEVER eat that sticky rice
in Chinese restaurants or take-out. That's totally
love handle junk filler, NOT muscle fuel. Short grain
rice is best.
The package directions say to put 1
part rice into 4 parts water, boil for 45-50 minutes
and then rinse before serving. WRONG! This means you'll
loose most of the nutrients into the air by way of
steam and evaporationand down the drain when you rinse
The length of instructed
cooking time will indicate whether the rice has
been washed and flash-par-boiled or whether it's
pure and raw. It's no bother to sort out the occasional
pebble or plant fibre knowing the real deal is
what I've got.
Same proportions but bring water to boil first in a heavy cast-iron
kettle or stewpot, then SLOWLY add in rice, stirring a bit so that
it stays almost boiling. Then COVER and reduce heat to simmer.
Leave covered and simmering on very low for
the same time, 45-50 minutes. Don't open
until time's up. Stir with fork, serve and/or
Almost too good to be true,
but avocados are delicious and good for you, for everyone
actually. High in mono-unsaturated fat (the
good kind for a healthy heart) they're rife with folate (promotes
healthy cell and tissue) and magnesium (important
in muscle contraction and relaxation).
Avocados are higher in potassium than
bananas (vital for proper nerve function and blood
They're high in fiber and vitamin
E (neutralizes free radicals), and lutein (for
prostate and eye health), glutathione (antioxidant
and anti-carcinogenic) AND phytosterol (lowers
Sure there's about 320 calories in one, they're high
in good fat, but the benefits far outweigh NOT eating
them on a regular basis.
Buy 'em dark if possible. When they're squeezable
then they edible (ripe). Slice in half, dig a knife into
the pit, twist to remove, then cut zig zigs into the flesh
to easily scoop out with a spoon or invert the skin inside
out to remove the sections.
Of course, organic is ALL I'll buy. My taste buds go
ballistic if a cheap avocado is laden with chemical
fertilizers and preservatives. Why mess with perfection?
1 cup dry (rolled) or instant oatmeal
6 egg whites
1/2 cup berries, banana, chopped nuts
1 1/4 cups water
canola oil cooking spray
Depends on your body type, your current goals and
Non-pre-contest, I do a nice dab of real salted full
blown creamery butter and 100% organic Canadian Grade
A Amber maple syrup.
To economize the carbs and fat factors, eschew the
butter and NEVER use trans-fatty oleo or butter substitutes.
There are some sugar free syrups out there (Cozy Cottage,
for one), but ALWAYS read the label to avoid CORN SYRUP
based, imitation flavored stuff.
A superb alternative to a hot bowl of oatmeal and a
smart muscular way to fuel the day.
MIX oatmeal and water in a microwave safe bowl
MICROWAVE on high for 1 to 2 minutes.
STIR 6 egg whites into the batter (plus a chopped banana,
frozen unsweetened blueberries
SPRAY a large non-stick skillet with canola oil cooking
HEAT skillet over medium to medium high heat on the stove
POUR batter into skillet making 6 pancakes about 2-3 inches wide
COOK for a minute or 2
TURN with spatula
COOK side two 45 seconds
MAKES six 3" diameter pancakes
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