Featured

06 January 1:15 pm

You just finished a great workout at the gym.  As you finish up your last “rep” you feel so good about yourself. You made it to the gym today and everything felt great. You were able to keep up with the rest of the group with the workout and you can’t wait to get back to the gym tomorrow. You have decided that this is the year that you are going to fit into your “skinny jeans” or compete in your first adventure race. You have taken the steps that are necessary to get you off to a good start. You have joined the gym and have told all of your friends that this year you are going to improve your lifestyle and change your “bad” habits.  As you drive home you start to think about what you are going to eat for dinner. As you head into your house you open the fridge you notice that all you have is a bottle of hot sauce, a pizza box with two pieces of pizza left over from the weekend and three bottles of sugar filled sports drinks.

Does this sound familiar? I think it is pretty common for people to neglect their nutrition plan when they start a new training program. You have good intentions but you have no idea where to start in terms of your diet. Knowing where and how to start can be confusing. One day you hear from a coworker that you must follow Paleo. The next day your girlfriend/boyfriend says that you need to become a Vegan. You get my point. It can be frustrating to say the least. I am going to make this very simple for you.

Here are TEN (10) foods that you should always have on hand just in case you come home and you need to make a quick nutritious meal.

Because we all know that your nutrition plays a pivotal role in your progress towards a healthier life.

1. Avocado

These should be in every house unless of course you are allergic to them. Why, because they are packed with vitamins and nutrients and can be eaten with breakfast, lunch or dinner.  As we continue to learn fat is vital for optimal health and avocados are at the top of the list in my opinion. Add them to a smoothie or simple eat them solo in order to reap the benefits of this fantastic food.

2. Meat (beef or chicken)

I am not going to get into the difference between corn fed and grass-fed beef in this blog. When I talk about beef however, I am talking about the BEST beef that you can afford. I always recommend grass-fed from a farmer/butcher (I personally do not like store brand grass-fed). Meat offers several nutritional benefits (protein, omega 3 fats, B vitamins, etc.) that are hard to beat.

3. Kale

Kale is packed with Vitamins A and C and offers several   benefits to people who consume it on a daily basis. Personally I like to throw kale in a morning smoothie with coconut oil and some fruit because I do not like the bitter taste of kale. With that being said it offers a host of benefits that I recommend you look into. If possible I would always recommend that you buy organic kale.

4. Coconut oil

Coconut oil has been called by many a true “superfood”.  It can have a positive effect on brain function as well as weight loss.  It’s a medium chain fat that when taken before a workout can provide a tremendous boost of energy.  Also, it is great to cook with since it can be heated to a high temperature. 

5. Frozen berries (raspberry/blueberry)

If you like to make smoothie than berries (frozen or regular) are a must. Berries are high in antioxidants and vitamins. They also taste great so make it a point to add these to your plan. If you have frozen blueberries, leave them out and let them defrost for 15-20 minutes to get added nutritional value when thawed out.

6. Sweet potatoes

Carbohydrates have gotten a bad rap by many people over the past year. If you are looking for a great way to fuel up after a workout add in a sweet potato with your meal.  It will slowly raise your insulin while providing nutritional value. They also provide B6 as well as Vitamin C as well as a host of additional nutrients.

7. Eggs (organic or free range)

Eggs provide 13 essential vitamins. Most people throw away the best part, the yolk. If you want to get lean and feel energized start to add eggs to your weekly plan.

8. Macadamia nuts

When you need a quick snack these work great. They provide Vitamin A, iron as well as zinc and magnesium. They are also easy to digest so they make the perfect snack or an addition to a salad or meal.

9. Kefir

I started to implement Kefir into my plan this last year and I love the way I feel after eating this fermented dairy. It helps strengthen the immune system and is a great way to add probiotics to your diet. Make sure that you purchase this from a trusted source and I would recommend that you buy this from a farmer or a reputable health food store. Most store brands have added sugar that you could do without. It’s a great addition to a post workout or breakfast smoothie.

10. Mixed green salad (organic preferred)

A fantastic way for you to eat some raw food is to make a salad every day. It’s simple. Add some mixed greens, peppers, avocado, cucumbers and olive oil. Make sure that when you eat your salad you stay away from fat free dressings. You want the fat because many of the vitamins are fat soluble so this helps with the absorption of these nutrients.

There you have it, ten foods that should ALWAYS be in your house. In a pinch you can make a great meal with these foods. Good luck with your new plan for 2014!

“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (link: http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: http://www.philly.com/philly/health/ 

30 May 12:12 pm

We finished the month of April with two away games.

The first was in Washington, D.C. and we won 3-2 against D.C. United. I didn't play this game - I was on the bench but I didn't come in. I was happy about the win but a little bit disappointed to not play in the game. The week after, we played New England and we lost 2-0. I was on the bench again for the start of this game, but played the last 30 minutes. However I was not able to help my team win this game.

We came back home at the beginning of May and played against Seattle. Seattle was my first team in America. I spent three years there (two in USL, one in MLS). It's always nice to play your old team and see familiar faces, especially when you had good memories with this club. Unfortunately I was on the bench again and came in the game for the last five minutes. We tied 2-2 with two goals in one minute by Danny Cruz. After this game, we knew that we had a big week coming with three games.

So after losing points at home against Seattle, we needed a win in Chicago. The score was 0-0 when I came in with 30 min left. I played as a right midfielder, and at the 75th minute, Antoine Hoppenot won a free kick in the midfield, very close to where I was. At this moment, I looked up and saw Jack making eye contact with me and I knew he wanted the ball played behind the center defender. I decided to play the free kick quickly because their defense was sleeping and Jack made a good run behind them.

With a little bit of luck, I played the perfect ball and it went in Jack's steps and he did the rest. We won this game 1-0 and it felt good for me to play a part in creating the winning goal. I was hoping that this good performance would get me back in the starting lineup, which it did. Although the loss against LA Galaxy was disappointing, it has added even more fuel to the fire to win the upcoming games. Hopefully by the time you read this blog, we'll have ended this month on a high note.

That's it for this month, I will talk to you again soon.

Merci beaucoup !!

Sebastien Le Toux