About the Author
----------------
JULIE LORIA is the author of Diamond Dishes: From
the Kitchens of Baseball's Biggest Stars (Lyons Press, 2011), an
official Major League Baseball publication in which she showcased
stories and recipes from twenty top players, including Derek
Jeter, Albert Pujols, and Alex Rodriguez. Born and raised a
baseball fan with a passion for food and cooking, her former
career as a marketing and advertising executive in Boston gave
way to watching baseball games and immersing herself in cooking
courses in her spare time. While living in Europe she honed her
culinary interests at the French cooking school La Cuisine de
Marie-Blanche.
ALLEN CAMPBELL started embracing and and adopted
a primarily -based diet in 2009 after working as a chef in
high-end hotels for years, which soon redirected his professional
trajectory. In 2013, he took a position as personal chef for New
England Patriots' star quarterback Tom Brady and his wife Gisele
Bundchen. Campbell now holds a certificate in -based
tion from Cornell's Center for tion Studies and
undertook a study of the ancient food philosophies embraced by
Chinese medicine and Ayurveda, and shares his message about
and in speaking engagements, workshops, and other
programs. He lives in Boston.
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Excerpt. © Reprinted by permission. All rights reserved.
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Chapter 1
José Altuve
Second Baseman — Houston Astros
José Altuve
5' 6" // 165 lbs.
Full Name: José Carlos Altuve
Nickname: Tuve
Born: May 6, 1990, in Puerto Cabello, Venezuela
Position: Second baseman
Signed: As an undrafted free agent on March 6, 2007
Awards and Re: 2017 World Series Champion; 6x AL
All-Star; 4x AL Silver Slugger; 3x AL Batting Title; 2017 AL MVP,
Hank Aaron Award
My motivation for eating smart comes from my family. We are a
y family that likes to eat right. Also, my dad noticed some
of the big league players eating well and playing well, so he
recommended that I improve my diet. Since I changed my diet a few
years ago, I’ve noticed a big difference in my performance.
I’ve noticed a connection between my eating habits and
performance because when I eat right, I not only go out there and
play well, I also feel well. I feel better on and off the field,
and my recovery is much faster. Once I started eating better, I
noticed a 100 percent change. Now I can play all season and I
still feel great after it’s over. After the season, I want to
still go out there and play baseball. I feel faster, and after a
game I better. I feel very y.
My breakfast routine starts at about 7:00 a.m. with an omelet of
spinach, onions, and tomatoes, and two pieces of wheat bread. I
eat some fruit, too, usually pineapple. I also eat bananas and
watermelon, and occasionally an apple. I like a mixed fruit salad
with strawberries.
In my refrigerator you’ll always find fruit and yogurt. For a
midmorning snack, I will eat yogurt and granola. Then later in
the day I eat a protein bar or a smoothie for energy—especially
on really active days when I need to keep my calories high. My
favorite smoothie has a mix of vegetables and fruit. I like
spinach with banana and unflavored protein powder. I just add
water, mix, and drink.
My biggest meal is lunch and it’s usually two pieces of grilled
chicken , a cup or half a cup of brown rice, and
vegetables. I also eat big salads with lettuce, tomatoes, and all
kinds of vegetables. And then for dinner, I usually have more
protein and vegetables, but fewer carbohydrates than at breakfast
or lunch. I find that eating this way works best for my body and
helps my performance on the field. I feel strong and energized.
But I also know that I need to maintain a certain level of body
and not get too lean because it can affect my power. I know
when I’m hitting well and I know when I’m not, and sometimes it
is as simple as needing to balance my intake of carbohydrates.
I recently discovered that I like fish, and will usually choose
salmon and sea bass. Yesterday I had red snapper. I put it in the
oven with just a little olive oil. But once a week I just eat
whatever I feel like eating. A once-a-week treat is good for my
mind and my body.
I got some great advice from my teammate Carlos Correa.
He showed up to training camp one year in really good physical
shape. At the time, I was trying to get to the same place because
I wanted to become a better player. So Carlos gave me some great
advice: “You have to eat well. If you eat well, you’re going to
look good and feel good, and you’re going to go out there and
play well.” Even though it seems like obvious advice, I always
remembered it.
Simple Scrambled Eggs
with Veggies
Serves: 1 // Prep: 15 minutes // Cook: 5 minutes
This is a no-fuss alternative to José Altuve’s everyday omelet
that is reminiscent of his Venezuelan roots. The added vegetables
give these eggs a delicious and y boost.
2 large eggs
11/2 teaspoons coconut oil
1 tablespoon finely diced onion
1/2 teaspoon minced garlic
1/2 cup chopped tomatoes
2 cups chopped baby spinach
Salt and freshly ground pepper
1.In a small , whisk the eggs. In a small skillet, heat the
oil over medium-high heat and cook the onion and garlic, stirring
frequently, until softened, about 2 minutes. Add the tomatoes and
cook, stirring frequently, for about 30 seconds.
2.Pour in the eggs and continue to stir the mixture with a rubber
spatula until the eggs begin to scramble, about 1 minute. Turn
off the heat and add the spinach. Cover to allow the spinach to
wilt, about 30 seconds. Fold in the spinach and season with salt
and pepper to taste.
Snapper
with Baked Acorn Squash and Eole
Serves: 2 // Prep: 20 minutes // Cook: 1 hour 10 minutes
José Altuve knows a thing or two about big hits on the field—now
here is one off the field! The roasted spiced acorn squash is
what makes this entire recipe sing. Sometimes snapper is hard to
find; striped bass works really well too.
2 snapper or striped bass fillets (4 ounces each), with skin
1 small (about 11/4 pounds) acorn squash, halved and
removed
3 teaspoons coconut oil, melted
4 small garlic cloves, smashed
1/4 teaspoon ground cumin
1/4 teaspoon cayenne
Salt and freshly ground pepper
4 small shallots, peeled and quartered
4 cups chopped eole or watercress
1.Preheat the oven to 400°F.
2.Holding a sharp at a 45-degree angle, score just the skin
of the snapper, making a crosshatch pattern to prevent curling
while cooking. Set aside.
3.Rub the side of the acorn squash with 1 teaspoon of the
oil and place it on a large baking sheet, cut-side up. Bake for
30 minutes. Place 2 of the garlic cloves in each squash half and
season with the cumin, cayenne, and salt and pepper to taste.
Continue baking for 30 to 40 minutes, until the squash and the
garlic are fork tender and can be easily mashed.
4.While the squash is still baking, toss the shallots in a small
with salt and pepper and 1/2 teaspoon of the coconut oil.
Lay the shallots cut-side down on the baking sheet and bake for
about 20 minutes, until carmelized. Reserve the shallots.
5.Scoop the from the squash into a large , diding
the skin, and mash it with the garlic until almost smooth. Season
with salt and pepper to taste and cover to keep warm.
6.In a nonstick medium skillet, heat the remaining 11/2 teaspoons
oil over medium-high heat, until hot but not smoking. Place the
fish in the pan skin-side down. Using an offset spatula to hold
the fish flat for a few minutes to further prevent curling, cook
for 3 to 4 minutes, until the skin is golden brown. Flip the fish
and continue to cook about 2 minutes more, until the fish is just
cooked through.
7.Transfer the fish to a plate and cover to keep warm. Add the
eole to the same skillet with a couple drops of water and
cook, stirring, for about 30 seconds, until just wilted. Remove
from the heat and stir in the reserved shallots. Season with salt
and pepper to taste. Serve the fish with the squash and eole
alongside.
Coconut Mango Protein Bars
Serves: 12 // Prep: 10 minutes
The chewy goodness of all-natural sweetness in every bite is why
you won’t be able to eat just one bar. Make a big batch and
refrigerate in an airtight container for up to three months so
you can enjoy them to your heart’s content.
1 cup raw cashews
1/2 cup raw whole almonds
1 cup pitted dates
1 cup chopped dried apricots
1/2 cup chopped dried mango
1/2 cup unsweetened shredded coconut
1.In a food processor, blend all ingredients for 2 to 3 minutes,
until well combined and sticky. On a baking sheet, shape the
mixture into a rectangle 81/2 x 4 x 3/4 inches and refrigerate,
covered, for at least 1 hour.
2.Cut into 12 bars. The bars will keep in the refrigerator,
wrapped in wax paper in a sealed plastic bag or airtight
container, for about 3 months.
Granola Bites
Serves: 8 (2 per serving) // Prep: 5 minutes // Cook: 20 minutes
Granola is a go-to topping for coconut yogurt or gluten-free
oatmeal, but it also makes for a great snack on its own. These
super-tasty and fuss-free granola bars are easy to make and the
perfect pick-me-ups for any time of day. Keep a jarful on hand
for a quick snack. Rotating the pan halfway through the baking
time is key to achieving a crunchy texture.
1/3 cup rolled oats
1/3 cup unsweetened coconut flakes
2 tablespoons sunflower
2 tablespoons pumpkin
2 tablespoons sesame
2 tablespoons mini dark chocolate chips
3 tablespoons almond butter
3 tablespoons honey
1.Preheat the oven to 350°F.
2.In a medium , combine the oats, coconut, , and
chocolate chips. In a medium saucepan over medium heat, melt the
almond butter and honey. Remove from the heat and fold the dry
ingredients into the wet.
3.Scrape the mixture onto a sheet pan lined with a nonstick
silicone mat. Using a rubber spatula, shape into a 5-inch square.
4.Bake for 16 to 20 minutes, rotating the pan halfway through
baking, until golden brown. Let cool before cutting into 16
pieces. Granola bites will keep in an airtight container in the
refrigerator for up to 6 weeks.
Chris Archer
Starting Pitcher — Pittsburgh Pirates
Chris Archer
6' 2" // 195 lbs.
Full Name: Christopher Alan Archer
Born: September 26, 1988, Raleigh, NC
Position: Pitcher
Draft: Drafted by the Cleveland Indians in the 5th round of the
2006 MLB Draft
High School: Clayton High School (Clayton, NC)
Awards and Re: 2x All-Star; AL Most Starts in 2015,
2017; on-air talent for ESPN’s Baseball Tonight
The person who motivated me to eat smart was my assistant
football coach when I was a senior in high school. He was a
former NFL player and knew more about y eating than anyone
I have ever met. At the time, fast food was a big part of my
diet. So when my coach noticed my car parked every day at a
fast-food restaurant, he decided to teach me how to eat like a
professional athlete. Back then I didn’t have any money, and my
small-town grocery store didn’t have products, but my
coach ed the seed in my mind. Two years later, I started
researching tion and began to think of ways I could maximize
my abilities and distinguish myself from other athletes with
similar talent and potential. I began to look at the connections
between proper , working out, and tion.
I between eight and ten hours a night. My goal is ten, but
I’ll never less than eight hours. Our schedules are
demanding, but there’s always enough time to get adequate .
Working out without allowing yourself to get enough and
without putting the proper ents back in your body is
counterproductive because your body needs to recover from
exercise. I think proper tion and quality of are often
overlooked.
When it comes to tion I’m conscious of what I put in my
body, but I’m not perfect by any means. I still like pizza and
chicken wings, but I’m very selective. I like to read and educate
myself on a variety of ways to keep me y, including how
proper tion can help prevent illness and reduce the need for
taking a lot of medications.
My breakfast this morning consisted of three scrambled
free-range eggs. But if I’m on the road, I always get poached
eggs. It’s the ier way to eat eggs when you don’t cook them
yourself, and you don’t know how they’re being prepared. I also
had some of yesterday’s leftover green beans because I needed
some greens, along with a handful of blueberries and raspberries.
Usually, I have a carbohydrate in the morning, but I knew I was
going to be eating carbs for lunch in four hours, and I didn’t
want to overload on them.
For lunch today, I had a six-ounce grilled salmon fillet with a
brown rice and quinoa blend and sautéed kale. I have a variation
of the same breakfast and lunch every day. And I always try to
eat wild fish, produce, free-range chicken, and
grass-fed meat. I try to avoid dairy and gluten because they can
cause inflammation in the body.
During games, I always have a bag of mixed nuts and
berries on hand for an energy boost. The nuts have good s you
can burn off quickly after a lot of intense physical activity.
And when I need help speeding muscle recovery after a tough
workout I’ll just eat a handful of berries—I love blackberries,
blueberries, and raspberries.
My favorite green vegetables are spinach, broccoli, kale,
Brussels sprouts, asparagus, and zucchini. I go through phases,
though. I prefer eating my vegetables steamed and plain with
maybe a little bit of Himalayan salt, but no butter. I know
grass-fed butter and ghee are considered y right now, but I
don’t like the taste of butter at all.
My favorite smoothie is one with almond butter and half a banana.
Usually, I don’t eat dairy because it is inflammatory, but
occasionally I add in a little Greek yogurt for extra calories
when I have a hard time maintaining weight. I’ll also add a
vegetable protein, so I am not consuming so much dairy or animal
product.
When I am on the road with the team I find a food store
and get some basic things to eat like fish, chicken, quinoa, and
kale salads. I always try to make the best possible choices since
I can’t prepare anything myself. You’ll always find water, almond
milk, fruit, maybe some guacamole, and nuts in my refrigerator at
home.
Eating smart is definitely a process of changing your palate,
especially when you’re used to the richness of certain foods.
I’ve started adding coconut oil to a lot of meals and snacks. A
decent snack for me is almond butter and coconut oil on
gluten-free bread. It’s a y treat, but you have good s,
and you have a more sustainable carbohydrate.
Playing professional baseball motivates me to eat well, but the
main reason I’m so conscious of tion is for long-term
quality of life. I just try to make the best possible choices I
can about eating well. I want to delay taking any medications for
as long as I can. If I live eighty years, I want to live eighty
quality years.
The same way we feed our bodies, we should be feeding our minds,
which is why I always try to read and educate myself. I’m
extremely spiritual in the sense that I believe everything is
happening for you; not to you or against you. You just have to
open your eyes and recognize that the world is not out to get
you. It’s especially important to remember that during tough
moments. I try to learn from every situation and understand what
the universe is trying to teach me about myself so I can become
the best human being possible.
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