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Sausage, Chestnut and Dried Plum Stuffing

Turkey breast and lean pork have the same amount of saturated fat (0.6 grams per ounce of cooked), but when you get into the realm of sausage, turkey is the winner: Pork sausage has more than twice the saturated fat of turkey sausage.

Performance Nutrition Basics

With so many products to choose from in the Sports Nutrition category it can be overwhelming for consumers to determine what to purchase. Always remember the single most important supplement you can take is a high quality multi vitamin. I like to think of multi vitamins as the body’s nutritional insurance policy.

Consider this: the human body is literally a big chemistry set. Although most athletes understand the important role carbohydrates, fats and protein play in our diets, many fail to realize our food choices may lack the quality vitamins and minerals needed to support our metabolism at its highest level.*

For example: Vitamin B1 (Thiamin) is primarily responsible for carbohydrate metabolism along with the function of the nervous system.* Vitamin B2 (Riboflavin) is an important agent in the repair of all cells following rigorous training or competition!* Vitamin B6 (Pyridoxine) is crucial in the metabolism of sugar, fat and protein.* Vitamin B15 (Pangamate or Pangamic Acid) is known for its ability to increase blood and oxygen supplies to tissue.* Magnesium is a mineral essential to muscle contraction.* The lack of this key mineral can result in fatigue, spasms, muscle twitching and muscle weakness (A condition any athlete wants to avoid!).1 These are just a few examples of the role vital nutrients play in the performance of strength and endurance athletes.

Athletes (including active individuals) burn through these micro nutrients at a much faster pace than average people, and that will ultimately play a critical roll in your overall performance.*

If you want to be a successful athlete or simply perform at your peak level, you need to provide your body with everything it needs. Multi vitamins deliver micro nutrients at the cellular level to help maintain a healthy metabolism!* They are involved in thousands of metabolic functions throughout our day from building muscle tissue, to breaking down sugars and fats for energy consumption.*

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References
1. Davis, Paul O. Ph.D & Hatfield, Frederick C. Ph.D. Fitness The Complete Guide. International Sports Sciences Association, Santa Barbara, CA, 2000.

Brownies

No one but the baker will know that extra-light olive oil replaces most of the butter in these intense fudge-like dessert bars.

Baked Bananas

Delicious just as they are, these baked bananas could be converted into a banana split by topping them with a scoop of low-fat frozen yogurt and a sprinkling of toasted almonds or walnuts.

Orange-Currant Waffles

Soy protein powder often comes slightly sweetened and sometimes in flavors, such as vanilla or chocolate. Although this recipe was created with an unflavored soy protein powder, you could certainly use a vanilla-flavored one.

Chocolate-Raspberry Buttermilk Cupcakes

Raspberries and chocolate have a natural affinity, but cherry jam or orange marmalade would work equally well here.

Brussels Sprouts with Chestnuts

Brussels sprouts, in addition to looking like mini heads of cabbage, are in the cabbage family, making them cruciferous vegetables. The earthy, cabbage-y flavor of sprouts is nicely complemented by chestnuts. If you’re not up for cooking and peeling chestnuts, look for cans of whole cooked chestnuts. Thyme is a sweet yet savory herbal underscore for the dish.

Spicy Clams in White Wine

When buying clams, be sure that the shells are tightly closed. Serve the clams in bowls with crusty bread for sopping up the sauce. Or, if you like, remove the clams from their shells and toss with a bowl of spaghetti or linguine.

Tex-Mex Cracked Wheat Salad

Bulgur (which is cracked wheat that’s been precooked with steam) is usually used to make a Middle Eastern salad called tabbouleh. Here, it’s the basis of a salad that includes corn, black beans, and smoky chipotle pepper sauce, giving it a distinctly New World slant. This hearty side dish could easily be converted to a main dish with the addition of 2 cups shredded cooked chicken or cooked shrimp, or 8 ounces of shredded fat-free mozzarella.

Super Heart-Smart Müesli Mix

A Swiss doctor (named Bircher-Benner) who ran a diet clinic in Switzerland in the late 19th century, invented a breakfast dish that included oats, chopped apples, and soured cream. A packaged version of the original Bircher-müesli mix has been marketed for years (and is still a tradition in Switzerland), and usually contains dried fruit instead of the fresh fruit in the original. For our müesli, we’ve chosen high-fiber figs and dates, as well as heart-smart sunflower seeds.