Is your "healthy breakfast" ruining your round? http://www.golfinfuzion.com/Breakfast-Birdie.news

1. ...we’re serious about improving your game!
14 GOLF INFUZION MAGAZINE MAY 2011

2. Is your “healthy” breakfast costing you valuable shots on the course?
Find out how you could be on the “bogey train” even before you get
to the course... Story on page 18 >>
MAY 2011 GOLF INFUZION MAGAZINE 15

3. THE HEALTHY
EATING
BIRDIE BREAKFAST
Is your “healthy” breakfast ruining your metabolic rate by 30%. Fats will also keep BOGIE
round? you satisfied and provide long-lasting,
consistent energy, perfect for high levels Cereal + Low-fat Milk + Banana
Typical “Healthy” Breakfast of mental concentration and physical Oatmeal + Raisins + Brown Sugar
endurance. For maximum nutrients, Granola + Low-fat Yogurt + Mixed Dried
Orange juice (8 oz) = Sugar 21 g, Carbs include vegetables at breakfast, but do Fruit
26 g limit potatoes if you are seeking weight Bagel + Low-fat Cream Cheese
Raisin Bran Crunch (3 cups) = Sugar 60 loss. Fruit is great for dessert, but also Egg Whites + English Muffin/Toast/
g, Carbs 135 g limit if weight loss is your goal. Croissant + Margarine + Jam
Milk (1 cup) low fat 1% = Sugar 13 g, Cereal Bar/Muffin/Pop Tart
Carbs 12 g French Toast, Pancakes or Waffles + Light
Banana (1 large) = Sugar 21 g, Carbs 29 g BREAKFAST SCORECARD Syrup
Sugar 115g, Carbs 202 g
The sugar content is equivalent to 3 Formula for Breakfast Success = Protein +
cans of coke! Fat + Vegetables CLUBHOUSE ORDER
I’ll have an... Eggs Benedict: 2 poached
High performance golf requires a diet BIRDIE eggs, grilled turkey, tomato & avocado
that provides sustainable energy and Hold the... English muffin
maximum focus for long periods of time. Wild Salmon + Cream Cheese + Spinach Add... 2 poached eggs & tomatoes
The problem is, what you likely consider + Tomatoes + Capers
to be a healthy start to your day, could Poached Eggs + Hollandaise Sauce + I’ll have an... Omelet: 3-4 eggs, portobello
very likely be killing your game. Many Artichoke Hearts + Mushrooms mushroom, tomato, & goat cheese
so-called “healthy” breakfasts consist of Omelet + Goat Cheese + Asparagus + Hold the... Toast & jam
refined, “enriched” carbohydrates and Red Pepper Add... Smoked salmon & steamed
low-fat, “fortified” dairy products. These Hard-boiled Eggs + Avocado + Tomato + spinach
are foods like cereal, granola, toast, Cucumber
bagels, low-fat milk, yogurt, cottage Chocolate Whey Protein Smoothie + I’ll have a... Steak Skillet: sirloin steak,
cheese, fruit, etc. Poor breakfasts provide Coconut Milk + Avocado mushrooms, onions, green onions & jack
you with high amounts of carbohydrates cheese
and sugar, without essential nutrients Hold the... Toast & jam
to get you through your round with PAR Add... Spinach & side of fresh berries
consistency and endurance. The first step
you can take to eating like a pro is to set Cheesy Scrambled Eggs + Corn Tortilla + A lot of people underestimate just how
up for breakfast success. Chives + Tomato Salsa much food affects their mood, energy
Scrambled Eggs + Sausage + Green and performance in every area of their
Start improving your physical Peppers + Red Potato lives. Today more than ever top athletes
performance, decision making skills and Plain Yogurt + Walnuts + Strawberries + understand that proper nutrition is a
mental focus by eating a breakfast higher Chocolate Stevia key component to getting a competitive
in protein and healthy fat. Protein is Sprouted Toast + Almond Butter + Apple advantage. Click here to take my CNK
going to help you build the lean muscle Slices Self-Assessment for golfers and start
mass needed for longer drives off the Oatmeal + Coconut Milk + Blueberries + considering how a change in diet can
tee. Protein provides the most post- Vanilla Stevia help you find the winner’s circle more
meal satiation and increases the body’s often!
16 GOLF INFUZION MAGAZINE MAY 2011

4. GAME PLAN BY CATE MUNROE
ON THE COURSE
Just because you were able to leave the increased energy and maximum focus. Sustainable energy is NOT about eating
house with a healthy meal under your It’s really a lot easier than you think. low-fat, but rather finding low-sugar
belt, doesn’t mean your perfect eating Start by replacing refined carbs such alternatives. If you like something that
day is done! A day’s worth of activity on as pretzels with simple whole foods has a bit of a sweetness, try incorporating
the links requires that you keep your like walnuts. Stop focusing on calories fresh fruit into your snacking arsenal.
body fueled and your mind sharp for the and start focusing on nutrients. Make it Also, don’t be fooled with dried fruit
long haul. your goal to consistently choose whole concoctions as they tend to be higher in
foods over processed products every sugar and are easy to over-consume.
Golfers often think of snacks as chance you get. Always read labels and
something they throw in their bag or avoid foods containing words you can’t Failure to prepare is preparing to fail.
grab at the turn. Unfortunately, the pronounce or sound like they come out Grab your lunch box and plan ahead
majority of these snack choices are of a chemistry book. by selecting from this list of delicious
processed foods high in refined carbs options below. You’ll be sure to take
and sugar. In addition, they’re usually low Enjoy snacks with natural fats, like your next round to the clubhouse with a
in quality protein and natural fats. If your avocado, nuts, nut butters, seeds, etc. Fat “health score” that’s under par!
snacks meet that criteria, you’re setting lowers the glycemic load of any type of
yourself up for a super sugar crash carbohydrate, meaning the sugar from Cate Munroe is the Senior Nutrition
leading to wayward drives and shaky that food enters the blood at a much Writer for Golf Infuzion Magazine. For
putting down the stretch. slower rate. The lower the glycemic load more Nutrition articles click here >>
of the food, the better. Fat also provides
What’s the solution? Make a commitment high satiation, keeping you full long after Also, Cate is one of the world’s best
to consuming more nutritionally you eat so you can focus on the shot at Nutrition Coaches. She is located in
balanced, whole foods. Plan ahead hand instead of your grumbling tummy. Scottsdale Arizona. To visit Cate’s website
and enjoy delicious treats that provide click here >>
A SNACKING SUCCESS
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 + Almonds
Snack Shack
Beef jerky, bag of walnuts and a pear
Sausage, a couple slices of cheese & an apple
Tuna on 1 slice of sourdough with tomato & avocado
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