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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

 

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Golfing Healthy – Champion’s Choice: Coconut Oil

Golfing Healthy with Cate Ritter

TheLEAN18green - Cate''s Nutrition KitchenTheLEAN18green - Cate''s Nutrition KitchenCoconut oil is a unique metabolism boosting fat that can help shed pounds off your body and strokes off your scorecard! A favorite among athletes, this nutrient-dense, saturated fat also supports the immune system, and reduces aging. With coconut oil included in your daily diet, you’ll be able to take your game, and your health, to the next level!

Four Big Fat Facts

1. Boosts Metabolism
Reap the benefits of coconuts oil’s thermic effect as your Camilo Villegas like muscles intimidate the competition with a deep drive straight down the middle of the fairway! Similar to lean protein, the medium-chain fats in coconuts actually increase metabolism to support muscle mass and aid fat loss.

2. Nutrient Dense
Stay strong and maximize course management skills with some nourishing pre-round coconut oil to fuel your body and brain. Coconut oil is rich in lauric acid, capric acid, manganese, molybdenum, and copper, while also containing adequate calcium, magnesium, iron, zinc, potassium and vitamins B, C and E.

3. Supports Immunity
Now you’re “sick days” can be spent on the course instead of the couch! Rich in lauric acid, coconut oil has antimicrobial, antifungal, and antiviral properties that strengthen the immune system, keeping you eligible for the course record all year long!

4. Reduces Aging
Shooting your age is easier with coconut oil! Although most people think of extra virgin olive oil as a good oil for cooking, coconut would be a much healthier choice. Unlike olive oil, coconut oil has a high heat point, making it much less susceptible to harmful oxidation that can advance aging and promote cancer.

Sample Day to Go Coconuts!
Breakfast: 3 eggs, spinach & red pepper (cooked in coconut oil)
Lunch: lettuce-wrapped burger (cooked in coconut oil), avocado & tomatoes
Snack: chocolate protein shake with coconut oil & strawberries
Dinner: wild salmon, asparagus, mushrooms & red potatoes (cooked in coconut oil)

Select: Unrefined, organic, virgin coconut oil with no other ingredients listed
Avoid: Refined, hydrogenated, non-organic, bleached or deodorized
Storage: Keep at room temperature for up to 2 years



Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter
MTT (Make The Turn) Performance
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 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 athttp://www.catesnutrition.com/about-cate/

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