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Golfing Heathly: Smarter Golf Course Snacks

Golfing Healthy - Smarter Golf Course Snacks

Smarter Golf Course Snacks

Do you often find yourself running out of gas and making a lot of bogeys over the final few holes? If so, you might be snacking on the wrong foods during your round of golf.

The right, healthy snacks provide energy and nutrients needed to keep your brain sharp and body fueled to play your best. They’re also helpful for preventing post-round overeating. Although many golfers reach for convenient snacks, such as an energy bar, pretzels or bag of chips, these processed products are often filled with exactly the kinds of ingredients you want to avoid to fuel your performance on and off the course.

The good news is, you can spare your belly and save your score by learning what snacks to pack or grab at the turn. Here are a few tips to snack healthy.

READ FOOD LABELS

Keep it simple by snacking on single-ingredient foods, such as fruit, nuts, veggies, etc. The less refined, the better. For example: Instead of eating a candy bar, grab some dark chocolate and almonds. Swap the sugar-filled snack bars for walnuts and a banana or any other nut and fruit combos. Listed below are some healthy snack suggestions to keep you refreshed, energized and satisfied.

ENJOY BALANCED SNACKS

You’ll make more birdies by balancing out carbs with high quality protein and natural fat whenever possible. Natural fats, such as avocado, walnuts and almond butter, are especially helpful for providing sustainable energy, reducing sugar cravings, and increasing satiation. In other words, playing your best is not about going “low-fat,” but selecting healthy fats that keep your energy high so you can focus on shooting low.

PLAN AND PACK

Lastly, it’s important to plan snacks ahead of time. Waiting to find food until you’re “starving” on the 6th hole is right on target for making poor nutrition decisions. Be proactive by preparing some of the suggestions below before your tee time or opt for healthier snack shack selections.

DO’S & DON’TS

WHAT TO PACK FOR THE COURSE

• Energy enhancer: apple and walnuts or banana and cashew squeeze pack
• Power performance: hard-cooked eggs and avocado sprinkled with sea salt
• Eat your veggies: hummus with carrots, cucumber and olives
• Conquer cravings: plain Greek yogurt with frozen cherries/berries, cinnamon and stevia
• Sweet-tooth treat: cashew butter squeeze pack with a banana and dark chocolate
• Something substantial: Tanka Bar Wild Bison Jerky
• Tasty treat: “PB&J” peanut butter and sliced banana sandwich

WHAT TO GRAB AT THE TURN

• Apple and almonds
• Hard-cooked eggs and fresh fruit
• Sausage with a couple slices of cheese
• Jerky with a mini bag of nuts and a banana
• Tuna with tomato and avocado on a slice of sourdough
• Lettuce-wrapped burger with avocado and tomato
• Sliced turkey rolled with alfalfa sprouts and avocado
• Chicken salad 1/2 sandwich on sourdough bread
• Ham with sliced cheese, green apple and mustard

WHAT TO AVOID AT THE TURN

• Hotdog, Chips
• Most bars: candy, energy, granola, etc.
• Baked goods: muffins, cookies, croissants, etc.

Cate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA.
For more info visit: mttperformance.com
MTT Performance
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Golfing Healthy – 4 Tips to Set-Up 2016 for Success!

4 Tips to Set-Up 2016 for Success!

Golfing Healthy: Set-Up 2016 For Success!

Seeing as though I have already broken every single New Year’s Resolution for 2016, I thought it best we and I really mean me to dust myself off and revisit some of the things I should really focus on being a healthier me.  If you’re in the same boat, well then fine, check out some wonderful tips from Cate of Cate’s Kitchen and MTT Performance.

The start of the new year is a time when people commit to doing all kinds of things to be their best. When it comes to feeling better, they often set lofty and even unhealthy resolutions, especially related to weight loss. This time around, I challenge you to ditch the fleeting nature associated with hollow resolutions. Commit to a long-term game plan to make every year your best on and off the course! Whether you’re trying to slim down or shave a few strokes, the key to success is focusing on the small changes that provide the biggest upgrades. Keep your swing simple and your approach to eating delicious and doable and you’ll have the essentials for a lifetime of success.

Here are 4 essential tips to look and feel your best!

4 Daily Practice Tips

  1. Hydrate With Water

Hydration increases metabolism, supports detoxification, promotes healthy digestion and benefits overall health. Hydrate each morning with a large glass of water and pack a BPA-free bottle to refill for work or on the course. Fresh/frozen berries are a delicious way to infuse your water with flavor. You can also add lemon to water (and even food) for flavor and health benefits.

 

  1. Choose Whole Foods

Choose natural, whole foods (veggies and fruits) over man-made, processed products (baked goods). Whole foods, a.k.a. one ingredient foods, naturally contain more nutrients including fiber that support blood sugar levels and digestion. In general, the less refined a food is the more nutrients it contains. Set-up your round for success by packing some nuts and fresh fruit to enjoy after the front nine.

 

  1. Find Healthier Alternatives

Rather then forgetting your favorite foods, find healthier alternatives by getting in the routine of reading food labels. Look for minimal ingredients. Avoid labels with refined sugars, flours, and any ingredients you can’t pronounce. Aim for less than 5 grams of sugar per serving. Make some smart swaps at the course by opting for a lettuce-wrapped burger with a side of fruit salad and unsweetened iced tea. Swap your candy bar for decadent dark chocolate bar and nuts. Again, it’s not about depriving yourself but finding healthier versions of food that you enjoy. If it’s not enjoyable, then experiment with other options or make it a “cheat” meal.

 

  1. Strategize Your Splurges

Whether is be the clubhouse french fries, a giant bowl of mac-and-cheese or a slice of chocolate cake with vanilla bean ice cream, plan two “cheat” meals per week to indulge. It’s not good to feel deprived or overly strict with your nutrition, but you want to plan these meals ahead of time so you don’t make every meal a cheat meal. With that in mind, if you don’t want to eat something, then don’t keep it in the house. Many people do best when their cheat meals are outside their home.

 

Cate Ritter - Director of Nutrition MTT PerformanceCate RitterMake The Turn Performance www.mttperformance.com
Nutritionist, Speaker & Kitchen Coach

Cate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

MTT Performance

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Golfing Healthy – 5 Tips For a Healthier Holiday

Golfing Healthy with Cate Ritter

5 Tips For a Healthier Holiday

Water is the optimal beverage but tea is a close second
Water is the optimal beverage but tea is a close second

The Holidays are a nutritionally challenging time of year for most people. How do you partake in all of the wonderful festivities without packing on the pounds? Yes, you could just wait until New Year’s resolutions roll around and kill yourself on the “dreadmill” at the gym. But, losing weight really doesn’t need to be that painful or difficult. Spare your belly and save your golf game by following these 5 tips for staying slim this season.

  1. Drink Herbal Tea

Avoid sugary and artificially sweetened beverages and limit your alcohol intake by enjoying some soothing herbal tea. Although

water is the optimal beverage of choice, herbal tea provides an excellent source of hydration during the cold winter months. Available in many delicious flavors, some teas can even taste like dessert with stevia. Try peppermint tea with stevia for a candy cane in a cup!

  1. Enjoy Protein-Rich Breakfasts

Start your day with more protein-rich, fat-burning foods such as eggs, leftover “roast beast” or wild salmon. Wild salmon is a great source of muscle-building protein, anti-inflammatory omega-3s and immune-boosting nutrients.

  1. Grab a Handful of Nuts

Nuts are rich in healthy fats that support weight loss, prevent overeating and reduce sugar cravings. Include a handful of nuts daily. Try them roasted with coconut flakes, cinnamon and honey to satisfy a sweet tooth.

  1. Slow Down & Chew

With a busy schedule most of the year, now is a great, “no excuses” time to slow down and savor your food. Practice putting your utensils down in between bites. By slowing down and chewing more you’ll improve your digestion and might even find meal time to be more relaxing.

  1. Go Green at Every Meal

The more whole foods you eat, the less room you have for processed products. Green leafy and cabbage family vegetables such as kale, collards, cabbage, broccoli, brussels sprouts and spinach, provide maximum nutrients for minimal effort. Prep and cook them in batches so they’re always available to enjoy.

 

Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  golf healthy lifestyle, happy holidays, 5 tips for healthy holiday season

MTT Performance

 

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Golfing Healthy – 12 Reasons to Enjoy Pumpkin Seeds

Golfing Healthy with Cate Ritter

A Dozen Reasons to Enjoy Pumpkin Seeds

Pumpkin seeds are an excellent source of the essential mineral and powerful antioxidant zinc. Also called pepitas, pumpkin seeds are a “super” seed packed with nutrients. Did I mention, they’re also perfect for packing in your golf bag?

Nutritional Benefits

  1. Rich in zinc to strengthen the immune system.

    Pumpkin seeds super packed with nutrients
    Pumpkin seeds are super packed with nutrients
  2. Excellent for prostate health and hormone balance.
  3. Boosts reproductive health, fertility and sex drive.
  4. Packed with 10 grams of protein per 1/4 cup of pumpkin seeds.
  5. Contains anti-inflammatory omega-3s.
  6. Abundant in antioxidants that reduce inflammation throughout the body and help prevent cancer.
  7. Good source of magnesium to promote heart and nervous system health.
  8. Great balance of nutrients that reduce cravings and support blood sugar levels (anti-diabetic).
  9. Filled with fiber that aids detoxification, especially of the brain (prevent Alzheimer’s).
  10. Decent source of tryptophan that improves sleep, elevates mood and increasesbrain function.
  11. Supports healthy hair and stops hair loss.
  12. Helps kills parasites and support digestive health.

How to Enjoy Pumpkin Seeds

Best enjoyed raw, toasted, roasted or dehydrated, pumpkin seeds are delicious enjoyed by the handful, sprinkled on steel cut oatmeal for breakfast, added to a protein shake or green drink for a snack, tossed into salads for lunch, or mixed into baked goods for dessert.

Quickly Toasted Sweet and Spicy Pepitas

Ingredients

  • 1 tablespoon coconut oil
  • 1 pound raw pumpkin seeds
  • 1/2 teaspoon cayenne powder
  • 1/2 teaspoon cinnamon
  • 2 teaspoons maple syrup

Instructions

  • Preheat a large skillet over medium heat. Add oil and swirl to coat the skillet. Add pepitas and sauté until golden brown, about 3 minutes.
  • Stir in cayenne, cinnamon and maple syrup. Transfer to a large bowl and let cool before enjoying.
  • Once completely cooled, store in an airtight container in the freezer for up to 1 year.

 

Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  golf healthy lifestyle, pumpkin seeds, 12 reasons

MTT Performance

 

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Golfing Healthy – Oatmeal, a Healthier Alternative to Cereal

Golfing Healthy with Cate Ritter

Oatmeal, a Healthier Alternative to Cereal

Golfing Healthy - Oatmeal, a Healthier Alternative to Cereal
Oatmeal is high in carbs, balance your meal with healthy fat and a side of protein

There’s nothing like starting your day with a piping hot breakfast. A great alternative to those highly processed boxed cereals, breakfast bars, and baked goods, these healthy oatmeal recipes are filled with nutrients to start your day and your round with success.

Oats are rich in fiber, antioxidants, phytonutrients, minerals and vitamins. These nutrients work together to help lower blood cholesterol, fight free radicals, stabilize blood sugar levels, and reduce the risk of cardiovascular disease, type 2 diabetes, and even cancer.

When selecting oats, it’s best to get the actual “whole grain,” not a product “made from whole grains.” There’s a big difference. When a product is made from whole grains, it’s processed and refined, resulting in a much higher glycemic load (GL). The higher the GL, the greater the spike in insulin, a.k.a. your fat storage hormone. For a lower GL with nutty flavor and creamy texture, select steel cut oats. Although they can take a long time to prepare, the recipes below reduce cooking time greatly with a simple pre-night prep technique.

Oatmeal is high in carbs, so be sure to balance your morning meal with some healthy fat and a side of protein, such as cottage cheese, yogurt with whey, eggs, or smoked salmon.

Lastly, beware adding too much sugar to oatmeal by selecting fresh fruit over dried fruit. For healthier sweeteners try in this order: cinnamon, stevia, fresh fruit, dried fruit, raw local honey or grade B maple syrup.

Try these great tasting recipes and start your day or your round of golf right.

 

Berry Coconut Oatmeal

 Serves 4

Ingredients

  • 3 cups water
  • 1 cup gluten-free steel-cut oats
  • 1/2 teaspoon sea salt
  • 1 cup canned full-fat coconut milk
  • To taste, vanilla flavored stevia
  • 1 teaspoon cinnamon
  • 4 cups fresh/frozen berries
  • 2 teaspoons maple syrup

Instructions

  • Bring water to boil in large saucepan over high heat. Remove pan from heat; stir in oats and salt. Cover pan and let stand overnight.
  • The next morning,stir remaining ingredients into oats and bring to a boil over medium-high heat.
  • Reduce heat to medium and cook, stirring occasionally, until mixture thickens, about 5
  • Remove pan from heat and let stand for 5 minutes. The oatmeal will thicken as it cools.

 For a quick pre-round breakfast the next day, store 1 cup of leftover oatmeal with 1/4 cup full-fat plain Greek yogurt and 1/4 cup frozen cherries overnight. Stir with a spoon and enjoy cold.

 

A Twist on “PB&J” Oatmeal

 Serves 4

Ingredients

  • 3 cups water
  • 1 cup gluten-free steel-cut oats
  • 1/2 teaspoon sea salt
  • 1 cup almond milk
  • 2 teaspoons raw honey
  • To taste, vanilla flavored stevia
  • 1 teaspoon cinnamon
  • 1/2 cup almond butter
  • 2 bananas, sliced thin

Instructions

  • Bring 3 cups water to boil in large saucepan over high heat. Remove pan from heat; stir in oats and salt. Cover pan and let stand overnight.
  • The next morning, stir almond milk, honey, and stevia into oats and bring to boil over medium-high heat.
  • Reduce heat to medium and cook, stirring occasionally, until mixture thickens, about 5
  • Remove pan from heat. Stir in cinnamon, almond butter, and bananas and let stand for 5 minutes. The oatmeal will thicken as it cools.

Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  golf healthy lifestyle, oatmeal, alternative berry coconut oatmeal, twist on PB&J Oatmeal

MTT Performance