golfing healthy lifestyle – Blog.Greenskeeper.Org

Posted on July 14, 2015September 9, 2015 by Cate R

Golfing Healthy – Summertime Score: Berries for Birdies

A great way to stay cool on the links while partaking in the season’s colorful bounty is to enjoy fresh berries. Blackberries, blueberries, raspberries and strawberries are the most nutritionally-dense fruits. Packed with antioxidants, vitamin C and fiber, berries help decrease inflammation, support weight loss, and improve overall health. They’re also an excellent, low-sugar alternative to processed snacks and sweets. The next time you’re at the course, grab a basket of berries to go along with your bucket of balls. Your belly and scorecard are sure to show the many benefits of of these summer superfoods.

Blueberries: A Fresh Snack Before, During and After your Round.

Antioxidants & Fiber

The combination of antioxidants and fiber make berries ideal for weight loss. With their high antioxidant content, berries protect against oxidative damage by neutralizing free-radicals that cause inflammation, pre-mature aging, and disease. The fiber in berries helps to support digestion and lower the glycemic load or the rate at which carbs are digested. Enjoying food with a low glycemic load is essential for maintaining consistent energy and mental focus throughout your round.

Healthier Snack or Sweet

Choosing natural whole foods over man-made processed products is a healthy habit for improving your eating game. An excellent alternative to processed snacks, such as fruit bars, baked goods and candy, berries are a naturally sweet, low-carb option for those looking to satisfy a sweet tooth without packing on the pounds.

Edible Examples

Listed below are delicious ways to enjoy berries to support your health and shed strokes off your scorecard. For maximum nutritional benefits, aim for 1/2-2 cups of fresh or frozen berries daily. Opt for “organic” whenever possible to reduce your risk of pesticides.

Pre-Round

Blueberries cooked in gluten-free pancakes
Raspberries mixed with oatmeal and walnuts
Blackberries layered in a vanilla almond parfait
Strawberries blended in a chocolate protein shake

Mid-Round

Blueberries with a handful of walnuts
Raspberries with cottage cheese
Blackberries with a handful of pecans
Strawberries with Greek yogurt and cinnamon

Post-Round

Wild salmon salad with berries, walnuts, spinach and lime vinaigrette
Swap out 19^th hole french fries, potato salad or chips for a side of berries
Indulge in berries with dark chocolate or serve dipped in creme fraiche

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.

Keywords: healthy golf snacks, berries

Posted on June 9, 2015September 9, 2015 by Cate R

Golfing Healthy Lifestyle- The Power of Protein

How 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!

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

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.

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

Instructions
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’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.

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

Posted on June 2, 2015September 9, 2015 by Cate R

Golfing Healthy Lifestyle – Snacks to Attack the Back Nine

Leaving 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!

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.

Pack 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’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 Course, Santa Lucia Preserve, Carmel Valley Athletic Club, Om Studios, Method 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 athttp://www.catesnutrition.com/about-cate/

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