Wishing you a Safe and Happy Holiday Season and Happy New Year!

Christmas Tree

My Christmas Tree









As we prepare for the holiday season and  welcome a new year, I would like to take this opportunity to reflect on the tremendous support and love that I have received this year from friends, family and fans from all over the world. From the encouraging messages I got through my injury, to the lift our fans gave us at RFK, I am  constantly reminded of how lucky I am to be playing the sport I loved as a child,  as a profession, and I appreciate that every single day.

I would like to congratulate all those who have won awards this year including some of my old teammates Landon Donovan, Chris Wondolowski and Frank Yallop.

Also, I have to congratulate my fellow Canadian,  Christine Sinclair, for not only winning the awards (Canadian Player of the Year, the Lou Marsh Award and a Diamond Jubilee medal), but for everything you have done for soccer in Canada. It’s so great to see a top player being such a great role model to children all over the country.

Although the holidays are usually for family and friends, I also think its very important to remember those who are less fortunate and be appreciative of what you have. If you can, try to go out and volunteer somewhere over the holidays, it may just be the most rewarding thing you can do.

On behalf of myself, my family and the whole Dero United team , I wish you all a safe and joyful holiday and a happy new year!



Salads Aren’t For Suckers!

Bok Choy, DeRo Salad

Image courtesy of flickr: Gardening Directions

I’ve got a lot of friends that I hang with, from time to time, who like to rag on me for my love of a good, hardy  salad – yes, I said hardy.  What usually happens when the ragging begins, is that I get on my soapbox and start to preach about how my salads aren’t for suckers, but that they’re actually … ‘armour salads’, given all that they protect you from.

So, friends, this salad post is for you. Here is some insight into some of what I do, to make my salads ‘meal worthy’!

Things you can use in salad, besides lettuce

Kale – a heavy source of beta-carotene, which is known to help fight against cancer and heart disease

Cabbage - a heavy source of Vitamin C. One cup of cabbage will actually give you more than 50% of your daily requirement for Vitamin C

Spinach – don’t you remember Popeye? Enough said.

Bok Choy – a great source vitamin A, vitamin C and vitamin K, so much so that one cup of bok choy  is said to give you close to 50% of your daily requirement, for all of the above.  Aside from its nutritious qualities, it actually tastes better raw – trust me.


Proteins that will make your salad ‘meal worthy’

Salmon – 4 oz, per serving

Tofu – 3 oz, per serving

Soybeans – 1/2 a cup, per serving

Cottage Cheese – 1/2 a cup, per serving

– and though I don’t eat them

Steak – 3 oz, per serving

Chicken – one medium sized chicken breast, per serving


Add this to make them think you slaved over it

Fruit – diced apple, strawberry, mandarin orange

Nuts – almonds, pine nuts, walnuts,

DeRo’s ‘So Smooth’ Smoothie

DeRo So Smooth Smoothie

Stuck and looking for a refreshing breakfast smoothie idea?  If so, then you’ll love this one.  Below is Dwayne De Rosario’s ‘So Smooth’, smoothie recipe.


What You’ll Need

Take all of your ingredients and add them to your blender. Depending on the blender type you have, you can simply use the smoothie setting or I also recommend the chop setting, to avoid over liquefaction. Blend your mix of ingredients for 60 seconds, and that’s it!

The Benefits, as DeRo says:

I find it best to eat and use organic produce, as it’s a lot better for you, health wise, and it’s always good to stick with the most natural produce possible, in support of our local farmers.

Bananas are best consumed ripe, but if they get really spotty, you can simply put them in the freezer and use them when it’s smoothie time!!

Can’t go wrong with strawberries in any smoothie mix because they provide a nice natural sweetener, as well as great health benefits.

Coconut is a great source of electrolytes and works excellent in smoothies, but make sure to use the meat inside as well.

Vega Bodacious Berry mix is not only filled with great vitamins and nutrients, but it also tastes great. You can check it out further, by clicking here.

Ice keeps your smoothie cool, especially during the hot days and helps the liquid stay fresh longer.

DeRo Finished Smoothie

Apple & Almond Butter Oats


I often talk about my breakfast selections on Twitter and or Facebook, and if you follow me on either of these platforms, you’ll know that steel cut oats is a regular addition, to the start of my day. Nonetheless, I thought I would take this chance to share one of my special variations and plays on steel cut oats, for the rest of you ingest.

If you get to making my Apple and Almond Butter Oats, drop me a line and let me know how it kick started your day, as it does mine, on a regular basis.



1 tablespoon margarine
1 teaspoon salt
1 apple diced
1 cup steel cut oats
2 cups boiling water
1 cup almond milk
1 tablespoon almond butter
1 tablespoon coconut sugar
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg


In a large sauce-pot, melt the margarine, add the oats and salt, then stir for two minutes to toast. Add the boiling water, diced apples and reduce the heat to a simmer. Keep at a low simmer for 25 minutes, without stirring.

Combine the milk, cinnamon and nutmeg, with the oatmeal. Add the almond butter, and stir gently for an additional 10 minutes. Once finished, it will serve 2 to 3 people.


Header image courtesy of: Bogus Brazillian on Flickr

… De Rosario honored by seventh All-Star nod

Nick Cammarota

Dwayne De Rosario

Photo provided by MLSsoccer.com

WASHINGTON — As the rain clouds from an early-daybreak shower lifted on Monday, giving way to the first sub-90-degree morning in the nation’s capital more than a week, D.C. United’s players executed a footwork drill on wet grass.

And no surprise, Dwayne De Rosario wasn’t about to slip up.

In fact, D.C.’s star playmaker hasn’t slipped up much at all over the past 12 years, evidenced by the seventh MLS All-Star selection of his career, announced on Sunday.

“It gives me an opportunity to play with some of the players I admire in this league, so I still feel very honored when I’m selected,” De Rosario said.

The league’s reigning MVP, De Rosario was selected to the game via fan voting as part of the First XI. The remainder of the All-Star roster for the game against Chelsea on July 25 at PPL Park in Chester, Pa., will be announced on July 15.

“I don’t think anybody was surprised,” D.C. United head coach Ben Olsen said. “People want to see him play. He’s a fun player to watch. A very exciting player.” READ MORE


D.C. United’s Dwayne De Rosario steers teammates to a healthier diet

Dwayne De Rosario – Washington Sports – Steven Goff

Dwayne De Rosario

Victor Decolongon/GETTY IMAGES

Dwayne De Rosario’s influence with D.C. United is measured in goals and assists and in his ability to coordinate the attack. It’s seen in his mentoring of a young roster and in his resolve to steer the club into the MLS playoffs for the first time in five years.

His sway is evident in another area: United is eating more fish.

“If we have salmon kabobs and steak kabobs, people are picking up all the salmon before the steak,” defender Ethan White said. “The way he eats, it’s rubbing off on us.” READ MORE

Who knew Tuna fell into the quick lunch category !


I’m no stranger to a busy schedule; take a look at the DC United game line-up. (chuckle)

I am also no stranger to how important healthy eating is to a well balanced psyche.  So today I’m sharing with you one of my quick lunch ideas.

Grilled Tuna Teriyaki with Spinach salad

First start off with a 4oz tuna steak, some low fat teriyaki sauce. Marinate the tuna in the Teriyaki.  Grill the tuna on both sides until desired result. Next we’ll need some spinach, celery, carrots, red onion and some balsamic vinaigrette.

Now we serve our Teriyaki Tuna and our spinach salad. (You can add some brown rice if you desire)

Tuna is a great source of protein, Omega-3 and Vitamin D. While Spinach is loaded in nutritious vitamins such as Vitamin A, C, Iron all good for the body.

Always remember to keep hydrated!

Enjoy your lunch!



To maintain a healthy weight you have to be physically active everyday. And the food we put into our body helps us refuel and gives us more energy to store for another day. With all the commercials and experts we see everyday on the television telling us what’s good and what’s bad to eat. A simple thing such as eating can become a very confusing and stressful part of your day. Many of us wonder how.


Make time for your food, even if it’s 15 minutes for a sandwich or a piece of fruit.
Sit down to eat. Its not that hard to do.
Put the books and games away when sitting down to eat and best of all, you’ll have more energy.
Eat nutritious snacks such as yogurt or mixed nuts.
Don’t skip Meals.
Don’t eat on the run.
Don’t “snack” all day instead of eating meals.
Always make sure you drink water and stay hydrated.


Make sure to make healthy choices when shopping. Remember, you control what your kids eat. Make smart choices so they will too.

Let your children stop eating when they feel they’ve had enough.

Offer a variety of foods so your child becomes familiar with colours, tastes and textures.

Write your own menu: Kids don’t only eat hot dogs, pizza, burgers and macaroni and cheese. Let them try new foods, you might be surprised with their willingness to try.

Be a positive role model for your children. Set good examples.

Stop the Pop: Pop and other sweetened drinks add extra calories and get in the way of good nutrition.

Sweets are fine sometimes, but don’t make dessert the main reason for eating dinner.

Food is not Love: Find real ways to say I love you.

Turn off the TV: By doing this you turn off the advertising that influences you and your kids.

Its never too late to start: The choices and decisions we make effect our children and leave a lasting
impression. Be a positive role model for your children. Set good examples.


First, take in two cups of warm or room temperature water. If you can add lemon to it, even better!

Follow it up with some oatmeal. Add cranberries, strawberries and some banana. You can also add brown sugar or agave for sweetener.

To seal the deal, take in a banana, strawberry and almond milk smoothie.

Stay hydrated by adding 2 to 3 bottles of 500 ml water until lunch. A breakfast like this ensures you take in the appropriate allotment of fruit in your day and the oatmeal acts as a great way to take in a wide array of vitamins, minerals and antioxidants, first thing in the day

Remember, breakfast should be at least 1.5 hours before your workout!

Have fun and healthy eating all!!