Posted on

Golfing Healthy Lifestyle- The Power of Protein

Golfing Healthy with Cate Ritter


TheLEAN18green - Cate''s Nutrition KitchenTheLEAN18green - Cate''s Nutrition KitchenHow do you look as good and play as well as a pro without spending hours at the gym or your life-savings on the range? Eat the right foods! That’s right desk-jockeys and cart-riders, you can increase your metabolism by 30% just by consuming more protein. Protein is a vital component to building the lean muscle mass needed for longer drives off the tee and provides the strongest hunger-reducing effect, keeping you full throughout the round. Grass-fed beef and wild salmon are especially good sources of protein and contain high amounts of vitamins, minerals and omega-3 fatty acid.

Go For Grass-fed Beef!

Beef = Protien
Beef = Protein

Go for grass-fed animal products to improve your health and aid weight loss! Why should you eat grass-fed instead of grain-fed beef?

  • Excellent source of complete protein
  • Lower in total fat
  • 60% higher in Omega-3s (better ratio to Omega-6s)
  • 10x higher in beta-carotene
  • 4x higher in vitamin E
  • 5x higher in CLA, cancer fighter
  • Higher in B-vitamins, folic acid, calcium, magnesium & potassium
  • Increase CLA (conjugated linoleic acid) content
  • Decreased risk of Ecoli
  • 40% decrease in greenhouse gases
  • Use 85% less energy
  • Restores soil fertility

Try this recipe for Juicy Broiled Grass-fed Beef Burgers!

Quick & Easy Wild Salmon Recipe

Fish & Poultry = Protein
Fish & Poultry = Protein

Broiled Wild Salmon is a simple and easy way to enjoy this exceptional “brain food.” Not only is wild salmon an excellent source of protein, but it is also high in omega-3 essential fatty acids, potassium, selenium and vitamin B12. Always go wild when selecting salmon. Wild salmon has 20% more protein, 20% less fat and far more omega-3s than farmed salmon.

1 pound Wild Salmon fillets
1 tablespoon Pastured butter
Salt and pepper

Preheat broiler. Pat salmon dry with a paper towel. Sprinkle with salt and pepper. Lay fillets skin-side up on a rimmed baking sheet 4-inches (or top rack) from the broiler. Broil for 4-6 minutes a side (depending on thickness) or until a fork can easily peel away flakes from the flesh. Remove from broiler. Top each fillet evenly with butter. Cover and let rest for 5 minutes before serving.

Serving Suggestions
Lemon drizzled asparagus & red pepper
Spinach & garlic mashed potatoes
Pear, pecan & goat cheese salad with balsamic

Cate Ritter - Director of Nutrition MTT PerformanceCate’s Bio
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
MTT Performance






Keywords:  golf, golf course, nutrition, heath, golfing healthy lifestyle


Posted on

Golfing Healthy Lifestyle – Snacks to Attack the Back Nine

Cate Ritter of Cate's Nutrition Kitchen

Cate Ritter: Cate's Nutrition KitchenLeaving the house with a healthy meal under your belt, doesn’t mean your work is done! A day on the course requires that you keep your body fueled and your mind sharp for the long haul.

Too often golfers think of snacks as something they throw in their bag or grab at the turn. Unfortunately, many snack choices are processed foods high in sugar and or refined carbs, such as pretzels, crackers, cookies, granola bars, etc. In addition, they’re usually low in quality protein and natural fats. Consuming such nutritionally inadequate foods will give you a good chance of riding the bogey train on the back nine!

Eating Right is our Responsibility
Eating Right is our Responsibility

Make a commitment to consuming more nutritionally balanced, whole foods. Failure to prepare is preparing to fail. Plan ahead and enjoy delicious treats that provide consistent energy and maximum focus. Start by replacing refined carbs such as pretzels with simple whole foods like walnuts. Stop focusing on calories and start focusing on nutrients. Make it your goal to consistently choose whole foods over processed products. Always read labels and, although it might seem obvious, avoid foods containing words you can’t pronounce.

Enjoy snacks with natural fats, like avocado, nuts, nut butters, seeds, etc. Sustainable energy is NOT about eating low-fat, but rather finding low-sugar alternatives. If you like something that has a bit of a sweetness, try including some fresh fruit. Always balance carbs with protein and fat when possible. Fat lowers the glycemic load of any type of carbohydrate, meaning the sugar from that food enters the blood at a much slower rate. The lower the glycemic load of the food, the better. Fat also provides high satiation, keeping you full long after you eat so you can focus on the shot at hand instead of your growling stomach.

Eating Healthy doesn't mean starving.  Just focus on better foodsPack From Home
Almond Butter with Apple, Cucumber or Celery
Beef Jerky + Walnuts + Pear
Cheese + Apple + Ham
Chicken + Olives + Hummus + Carrots
Hardboiled Eggs + Guacamole + Tomato
Organic Peanut Butter + Celery
Red Pepper + Carrots Sticks + Olive Oil + Balsamic
Yogurt + Blueberries + Pecans

At The Turn
Beef jerky, mini bag of walnuts and a pear
Sausage, couple slices of cheese & an apple
Tuna on 1 slice of sourdough with tomato & avocado

Keep Golf Healthy!

Cate Ritter of Cate's Nutrician KitchenCate’s Bio
Cate Ritter is a Primal Nutrition and Kitchen Coach for Cate’s Nutrition Kitchen 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. Previously a Resident Nutritionist at the Staley Performance Institute, part of the Performance Team at the ASU Karsten Golf Course Ping Learning Center and an active Nutrition Coach at The Raven Golf Club Academy in Phoenix.   Cate’s success in Scottsdale and Phoenix, AZ have allowed her to expand Cate’s Nutrition Kitchen (CNK) to Monterey, Santa Cruz, San Jose, the San Francisco Bay Area and surrounding areas of Northern California. Cate’s coaching services are part of Make The Turn Performance at Poppy Hills Golf Course, NCGA (Northern California Golf Association), Youth On CourseSanta Lucia Preserve, Carmel Valley Athletic ClubOm StudiosMethod Athlete, and Nike Junior Golf Schools. Her work has been featured on ABC15 News, U.S. News and World Report, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.  Read more at

Keywords:  golf, golf course, nutrition, heath, golfing healthy lifestyle