Now I don’t have help in my kitchen, but if I did, I’d be calling “is dinner ready yet? Can you hurry it up?” The last few minutes of the Columbia vs. Uruguay game are winding down. I’ve learned in these brief weeks of soccer mania that this game is like ice hockey, but without all the senseless fighting. In other words, the scoring tool goes quickly up and down the field of play multiple times, a fact that could lull a viewer into somnolence, except for the fact that it suddenly shoots out into a cage with everyone jumping up to scream GOOOOOOOOOOAAAAAAALLLLLL!!!!!!!!!
Several weeks ago I was eating dinner in a local sports bar, since I was on the way home from taking down an out of town art exhibit. The tv’s were set to basketball playoffs, baseball, and the World Cup games. I must have been the only one watching the FIFA match, for right in the middle of my chicken quesadilla, I threw my arms up in the air and shouted GOALLLLLLLLL! I guess everyone else in that bar was still on workday mode. Or maybe they just don’t pay much attention to anything out beyond their own skin. I was on the bar side, it was early, and perhaps they were not yet relaxed. They gave me a look that said, “what gives?” I just smiled back and said “soccer fever!”
Since Team USA is hanging in and has survived the Group play, my soccer fever will live on for a few more days for sure. I’m thinking that even if the USA gets bounced, now I’m committed to seeing this to the end. After all, these folks have the guts to suspend bad actors (most of us learned not to bite our neighbors in nursery school). In fact, the only biting we should do is in the kitchen, when we are having a good meal!
What makes a good meal, according to U.S. head coach Jurgen Klinsmann? Years and years of scientific study have proven that proper nutrition leads to better performance. During the training camp in Phoenix, the U.S MNT received instruction and advice from Danielle LaFata, the Director of Performance Nutrition at Athletes’ Performance. She even took them shopping!
Even though these are elite athletes being assisted by the best coaches, nutrition experts and training staffs, these rules are easily followed by ordinary folks, for while the science is complex, the guidelines are fairly simple. Like everything else Klinsmann has done so far with the team, it’s an open book. So here you go:
The 10 Nutrition Rules To Live By Courtesy of The USA Soccer Team
1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.
2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.
3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.
4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.
5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.
6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.
7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.
8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.
9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.
10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.
And to finish off …
The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!
Back to CORNIE’S KITCHEN: the help hasn’t yet materialized. The only mumbling I hear is the rumbling of my stomach. Hunger pangs are setting in. Soon hallucinations will set in and then I’m sure I would hear grumbling from the kitchen with maybe a few choice words in an unfamiliar language. Maybe it’s a good thing I have leftovers I can heat up in between FIFA action and NASCAR mayhem! Avoid hunger haints and their angry rants by remembering to stay hydrated in this heat and taking a small snack in between meals. Hope y’all are having a good weekend in your kitchen. Love, Cornie.
TRICOLOR BEEF SOUP. easy to cook & reheat, perfect for game days.
Looking weighed-down – The appearance of a waitress at Fukagawa in the Tempo era
Shared via #WikiArtApp