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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.

Orange-Apricot Compote

Dried fruit compotes make quick, simple fruit desserts. You can eat them warm or chilled, by themselves or with yogurt or frozen yogurt. They also make a great substitute for jam on toast or pancakes. If you prefer tart fruit, do not add the sugar until step 2, after you’ve cooked the apricots. Then add half the sugar, stir to dissolve, and taste again before adding any more sugar.

Orange-Broiled Snapper

Serve this broiled fish with a squeeze of fresh lemon juice-or even a splash of fat-free salad dressing.

Beef, Shiitake & Pasta Stir-Fry

If you have leftover pasta or rice on hand (you’ll need about 3 cups), use it here in place of the fresh cooked ditalini.

Ginger-Grilled Sirloin Salad with Watercress

A rainbow of colors in this salad is a sure sign that you are getting a healthy helping of vitamins, minerals, and phytochemicals. And by using a relatively lean cut of beef, you can have a meat dish that has a modest amount of saturated fat. To get the most mileage out of the grilled steak, slice it as thin as possible.

Multi-Grain Blueberry Pancake Mix

Here's a favorite that has been given a healthy upgrade. <b>To make 8 pancakes:</b> Scoop out 1 cup of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk, 3/4 cup cold water, and 2 teaspoons mild olive oil. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter. For each pancake, use a generous 1/3 cup of batter. (For a quicker version, you can omit the whipping of the egg whites and just stir 1 whole egg and 1 egg white into the pancake mix. The resulting pancakes will be flatter; and the yield will be about 7 pancakes.)

Cauliflower, Potato & Cheese Puree

Vegetable purees are vastly underrated side dishes. They are easy to make and have an extremely comforting texture. This mixture of cauliflower and mashed potatoes is rich with two cheeses and garlic.

Fresh Grape Gelatin

There are plenty of reasons to make your own gelatin desserts: fresher flavors, no additives, less sugar. Consider the fact that you can’t buy a gelatin dessert made with red grape juice, and you’ll be convinced.

Fat-Free Balsamic Vinaigrette

Although as far as labeling laws go this vinaigrette is fat-free, it actually has a little bit of fat (less than half a gram), which comes from the mustard. However, it has absolutely no saturated fat.