Fore Your Health!

Posted on: September 8th, 2010 by Jeff Ritter 7 Comments

Scottsdale Arizona Nutrition Coach, Cate Munroe

The current health condition in the United States is in crisis with 1 in 3 Americans considered obese. In the last 100 years the rate of disease has drastically increased in correlation with the consumption of processed foods. The problem with these foods is that they are not only nutritionally inadequate, but contain high amounts of additives, artificial flavors and sugars. As surprising as it may seem, most of the foods you eat have a direct effect on your health. With a more natural, nutrient-dense diet you will experience drastic improvements in your appearance, sleep, daily performance, overall health, and golf game. Begin by eating a better breakfast, consuming more vegetables and avoiding sugary beverages. Even these simple changes can make a tremendous difference in the way you look and feel. Check out these simple tips to jump-start your “eating game,” supplied top nutrition coach, Cate Munroe!

Set-up For Success

While you’re on the golf course you want to focus on your game. Start improving your health and increasing your performance by eating a better breakfast–high in protein and healthy fat. Natural foods such as wild fish, grass-fed beef, free-range poultry and eggs are excellent sources of protein, omega-3 essential fatty acids, vitamins and minerals. Protein is essential for building the lean muscle mass needed for longer drives off the tee. In addition, protein provides the most post-meal satiation and increases the body’s metabolic rate by 30%. Fats are also great to include before a long day on the links. Eat more nuts, coconut milk, eggs, nut butter, avocado, olive oil, and coconut oil.  Walnuts are a great source of fat and are considered “food for the brain.” Containing high amounts of nutrients, antioxidants, vitamin E, manganese, copper, phosphorous and magnesium, they are perfect for high levels of mental concentration.

On the Green

The next step to better health and lower scores is to consume more vegetables. Even a starchy vegetable like a potato is a much healthier choice than cereals, grains, pasta and processed foods. Potatoes contain more potassium, more bioavailable nutrients, and less carbohydrates. The best sources of nutrients are green leafy vegetables such as cabbage, broccoli, kale, bok choy, collards, and mustard greens. Vegetables are not always favorites on the menu, but you can make them more delicious, as well as nutritious, by cooking them and eating them with healthy fat. Yes, the good news is you can and should eat nearly all vegetables cooked and with a healthy fat. Both will increase your ability to digest the food and absorb its nutrients. For example, eating raw carrots allows you to absorb 3% of the beta carotene available. Eating cooked carrots with butter allows you to absorb 39% of the beta carotene available.

Avoid the Sugar Shanks

Less sugar means consistent energy for a more focused performance. Keep sugar consumption to a minimum in order to prevent fluctuations in blood sugar. Try to eliminate soft drinks, lemonade, sports drinks and other sugar-laden beverages. Water is the optimal choice, but unsweetened tea and coffee are acceptable too. If you need something sweet or you are a soda-drinker, try adding Stevia, an all-natural sweetener to carbonated water, tea or coffee. Not only is it incredibly sweet, but it has zero sugar, zero carbs and zero calories. Stevia is non-toxic and contains no aspartame. Grocery stores sell it in “health food” sections in the form of liquid, powder or packets, which are perfect for storing in your golf bag. Stevia also comes in such flavors as orange, lemon, root beer, vanilla, chocolate, raspberry, and toffee.

Cate Munroe is a Top Nutrition Coach whose articles have appeared in Golf Tips Magazine, Golfpunk Magazine UK, Golf Digest and the Arizona Republic. In addition, she has also been featured on ABC TV. Her business Cate’s Nutrition Kitchen operates out of Scottsdale Arizona. For more about Cate, visit

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7 Responses

  1. Your articles are very inspiring indeed. I keep coming back! There are so many things I agree on. I hope we can exhange ideas in the future.

  2. Helen says:

    Hey, thanks for the great post. Honestly, about seven months ago I started using the internet and there is so much crap out there. I appreciate that you put excellent content out that is clear and well-written. Good luck and thank you for the great article.

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  4. Hip Hop says:

    I wasn’t aware of some of the information that you wrote about so I want to just say thank you.

  5. Insightful post no doubt

  6. Sometimes I just think that people write and dont really have much to say. Not so here. You definitely have something to say and you say it with style, my man! You sure do have an interesting way of drawing people in, what with your videos and your words. Youve got quite a one-two punch for a blog

  7. Albert says:

    Not only are so many Americans obese but the same is unfortunately true for PGA golfers. I am sure the same ratio obtains, i.e. 1 in 3 being clearly overweight. To me that places a question mark behind golf being a “sport”.

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