Nutrition for a Hole In One

"Nutrition For A Hole In One"
by Lara Veazey, MA, RD/LD,CPT and owner of Healthy Lifestyles of OKC
Golf Nutrition: Are You Fatiguing On The Course?
Do you ever wonder why you lose concentration and energy the last few holes? Do you think you need to just go hit more balls? How about some new clubs?
I am amazed at the lack of food or “fuel” golfers utilize during the round. If you don’t replenish your energy stores you are destined for a loss of energy and strokes.
Fueling Your Golf Game:
Planning is key to fueling up for a successful day on the golf course. Bring a couple of healthy ready to eat snacks and make sure to have plenty of water on hand. Your body needs readily available energy every 2-3 hours. For example: Bring 2 pieces of fruit, a nutrition bar and a bottle of water to the course every time you play.
Make nutrition a habit!
Your water consumption should be very consistent throughout the round. If it’s a 20 oz. bottle of water, you should be filling it up every 4-5 holes at a minimum.
The first few times you do this you may need to visit the course restroom a few times but stick with it. Your body will adjust and the restroom visits will be less frequent. Dehydration occurs much sooner than you think.
Make a mental note of what time you ate your last meal before you got to the course. If you’re like most people I’ll bet 3-4 hours have already gone by at hole number 2.
What’s that mean?
Time for a snack possibly. What if you’re not hungry? Take a quick mental note and access your hunger and thirst level first. A quick snack consisting of lean protein and complex carbohydrates with fiber will provide you with energy and prevent mental fatigue late in your golf game.
Check your watch about every 2 hours to assess your hunger and thirst level. If you get hunger or thirst pangs, eat that last piece of fruit, half of a sandwich, energy bar, etc at the 16th hole. This will keep your blood sugar levels constant and enable you to stay focused those last couple of holes. You’ll have much MORE energy throughout the “whole” round and not waste any shots that will balloon your score.
Golf nutrition is KEY!
***If you would like set up an appointment with a Registered Dietitian to create a personalized nutrition plan to improve your overall health, fitness, and golf game, please contact Lara Veazey, MA,RD/LD, NSCA-CPT at Healthy Lifestyles of OKC.

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Lara Munding Veazey's Weight Loss Tips-Article featured in Tulsa World Newspaper

1. “Stop dieting because DIET means restriction. For sustained weight loss, you must make lifelong behavior changes. Listen to your body’s hunger cues and provide your body with healthy options. Instead of trying to just eat diet foods and low-calorie items, focus on eating healthy nutrie...ntrich food to fuel your body for energy and try to shoot for a protein and fruit or vegetable with fiber every meal.
”2. “Accountability is key for weight loss. Start tracking your calories by keeping a food diary and exercise journal.”
3. “Planning is key. Plan out your meals and snacks at the beginning of each week and make a grocery list with your meal plan. Always eat breakfast every morning and eat smaller, more frequent meals throughout the day to keep your blood sugar in control and to prevent out-of-control hunger and snacking.”
4. “Adding an exercise plan along with eating healthy is very important for weight loss. Exercise should be performed on most if not all days of the week. Include cardiovascular, strength training, and stretching in your exercise plan. Exercise goal should be a minimum of 30 minutes of moderate to vigorous intensity of any cardiovascular activity most days of the week at 50 to 85 percent of your maximum heart rate. Also, get off the couch and get active and increase your nonexercise activity such as cleaning the house, walking the dog, taking the stairs, playing outside with your kids, etc. It all counts.”
5. “Portion control is crucial. Measure out portions frequently and use smaller plates. When dining out, split meals with a friend or ask to have half of your meal bagged up. Also be sure to ask for dressing and other high calorie condiments on the side to save on calories.”Read more from this Tulsa World article at http://www.tulsaworld.com/news/article.aspx?subjectid=17&articleid=20090319_4_D3_Nutrit565433&archive=yesSee MoreTulsa World: Losing is contagious
www.tulsaworld.com
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