Yams They're different from sweet potatoes: better. Fewer calories, fewer carbs.Yams 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 bodybuilding staple. 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.

Rice 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 it. 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.

COOKING IT RIGHT: 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 refrigerate the remainder.

Avocados 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 pressure).

What else? 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 cholesterol). 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.

HOW TO: 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?

Oatmeal Pancakes NEEDS: 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

TOPPINGS: Depends on your body type, your current goals and fuel restrictions 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.

HOW TO: 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 spray HEAT skillet over medium to medium high heat on the stove top COOK 'EM: 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 SERVE MAKES six 3" diameter pancakes

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