Tips and Tools, TipPage, ToolPage, TipsandToolsIntro, TipIntro, Tip, ToolIntro, Tool

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.*

Up for a nutrition Challenge? Click here.

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

Sweet Potato Pancakes Stuffed with Apricot-Ginger Chicken

Just as sweet potatoes can be used in bread dough, so can they be employed in batter for pancakes, which here are rolled to enclose an exceptional filling of chicken in an apricot-ginger sauce.

Upside-Down Spiced Fruit Sundaes

The heat from a small amount of jalapeno pepper adds a subtle kick to these delicious fresh fruit sundaes. If blackberries are not available, substitute blueberries. If nectarines are used in place of mango, be sure they are as ripe as possible.

Fallen Mocha Soufflé Cake

Serve wedges of this delicious, dense (and low-calorie!!) espresso-flavored chocolate cake with a scoop of low-fat coffee frozen yogurt. If you’d like to really gild the lily, drizzle the yogurt with a little bit of chocolate sauce.

Salmon & Dill Pita Pizzas

Instead of serving these as an appetizer, you could serve a whole pita pizza for a light lunch. If you can’t find fresh dill, stir 1 teaspoon of dried dillweed into the yogurt.

Cilantro-Garlic Barbecue Sauce

If you like, make a double batch of this sauce and use it to toss with pasta or to spoon over grilled vegetables.

Chicken and Black Soybean Quesadilla Casserole

Most casseroles are based on pasta or other starches, but not this one, which I surgically remodeled from a high-starch version in Cooking Light. You can make it ahead and refrigerate or freeze until needed. Be sure to use black soybeans, not black beans. Queso blanco is a Mexican cheese that doesn't melt. Or substitute shredded soy Jack cheese.

Creamy Carrot & Rice Soup

Leeks are generally quite sandy and need to be washed before using. Trim the root end and the tough, dark-green leaves from the leeks. Then slice the leeks crosswise and place the slices in a big bowl of lukewarm water. Swish them around vigorously in the water and let stand for several minutes; the dirt will settle to the bottom of the bowl. With your fingers, lift the leeks out of the water. If they are particularly dirty, repeat the process, using fresh water.

Roasted Vegetable Salsa

Mushrooms are an unexpected ingredient in this earthy roasted vegetable salsa. Serve it alongside broiled fish, or serve it as an appetizer with thin whole wheat toasts.