The Holiday Splurge Diet for Golfers
But, by the end of the holiday season, do you usually have trouble buttoning your favorite pair of golf pants? Those buffet tables and holiday sweets can be bigger land mines than a pot bunker at the Old Course at St. Andrews links. This weeks article offers some practical strategies that can help you survive the holiday food free-for-all. My name is K.C. Craichy, and I specialize in performance nutrition and super health. Like a swing coach for your diet, Ill tell you how to avoid the Holiday Five and sail through the season fit and trim.
Before you step up to the tee box and start swinging, here is your holiday season pre-shot routine:
Staying hungry isnt always a good thing.
You wouldnt play a round of golf without eating something first, would you? Well, skipping meals during the day and thinking you are saving calories for the big splurge doesnt make much sense either. By the time the evening meal arrives, hunger pangs and low blood sugar can drive you into a feeding frenzy of sweets and carbs.
Chew your food!
Dont gulp down all your meals like you are just grabbing a snack at the turn. Chewing your food thoroughly can greatly assist your digestive system -- with the added bonus of helping you eat less. Savor your foods taste and enjoy!
Consume a nutrient dense whole meal supersmoothie for breakfast and lunch.
A Big Bertha driver may be your secret weapon off the tee, but a supersmoothie is truly the secret weapon in navigating those holiday eating land mines. Enjoy a satisfying and ultra-nutritious supersmoothie for breakfast and even lunch before your holiday meal gathering. You can turn a traditional smoothie into a supersmoothie by starting with your favorite smoothie recipe and using mostly water and ice but cutting the amount of high sugar fruits and juices by 75%. Now, be sure to add at least 25 grams of high quality protein and a fiber supplement. The result will be a low-calorie, low-glycemic, highly-nutritious meal that will stabilize your blood sugar levels and help you control your appetite. There are plenty of other healthy ingredients you can add later, but this is a super healthy start.
Eat the treats but cut the calories.
Cutting strokes off your score can lower your handicap. Likewise, cutting calories and sugar from your holiday meals can lower your chance of weight gain. If you decide that youll be eating holiday treats and desserts, be sure to first load up on salads, vegetables and turkey.
Make a Commitment!
When you stand over a putt, you make a decision about what line to follow and stick to it. Similarly, you should make a decision about what you are willing to consume prior to getting into any eating situation ' and stick to it.
Have a party plan!
If you have a tendency to slice the ball, you can create a plan to deal with that. You can do the same thing with your personal trigger binge foods. Is it chocolate cake, onion dip and chips, or pecan pie that sets you off? Consider bringing along your own healthier alternatives like nuts, seeds, raw veggies, cut fruit, chips that are baked and not fried, and dips made of humus, avocado or yogurt instead of hydrogenated oils.
Youre already nuts about the game of golf. During the holidays you can go nuts about well, nuts. Certain nuts and seeds such as almonds, walnuts, cashews, macadamias, coconut (not a nut but very beneficial), and chia seeds are extremely healthy and often offered as an alternative to chips, breads and sweets.
Think before you drink.
Just like after a round of golf, drink in moderation. Alcoholic drinks contain a surprising number of calories that leave you feeling empty but pack on the pounds. The bottom line: if you are going to drink alcoholic beverages, consider each drink to be a dessert and govern yourself accordingly.
Water, Water Everywhere!
Drinking water makes you a winner on the golf course and everywhere else. You cant beat water for no-calorie, rehydrating refreshment. Water is your bodys favorite drink and your secret weapon in the fight for the right to a low-calorie party.
Avoid Portion Distortion.
Keep your portion sizes small -- just like the number of strokes you use on each hole. If you cant stay away from high sugar/starch foods that make your mouth water until you start to feel full, make your portions smaller so that you take in fewer calories. When eating from a buffet, start with larger portions of greens and non-starch veggies with some hi-protein foods such as turkey. Now, take your time eating before going back for seconds. This time gives your brain the opportunity to let your stomach know that its had enough.
Use the 3-hour/6-hour rule.
Stop eating three hours before bedtime. This allows your body to use precious sleep time to renew, replenish, rebuild and regenerate, rather than digest that second piece of pumpkin pie. You may find your sleep quality improve, too! Allow at least the time it takes to play a full round of golf (4 ' 6 hours) between meals so your metabolism is allowed time to function optimally.
You find a favorable spot to tee up your ball, dont you? Do the same thing at parties. Dont stand right next to the buffet or the snack bowls to socialize ' find a spot thats inconvenient to the food but comfortable. Otherwise, if you start a conversation right next to the chips, before you know it, the bowl may be empty.
Restrict calories on alternate days.
You can still become a better golfer even if you arent able to practice every single day. In fact, it will improve your game if you occasionally take time off. Well, it turns out that the same thing is true with restricting calories. In fact, according to a recent study from the Louisiana State University Medical Center, not only can alternate day calorie restriction help you maintain your weight, it may even help prolong your life. So, plan to eat less on non-splurge days.
Dont take a break from your exercise program.
Just because its the holiday season doesnt mean you should take a holiday from exercise. When the weather outside is frightful, working out indoors is delightful. By keeping up with your workouts, you lower the risk of putting on holiday pounds of body fat. Try to be active every day; this will help you burn off calories and reduce holiday stress. If you arent somewhere warm enough to play a round of golf, you can always swing a club in the garage or basement. In my book Super Health: 7 Golden Keys to Unlock Lifelong Vitality, I write about a wonderful indoor exercise system that requires no equipment and can be finished by just about anyone in about 15-20 minutes.
Manage holiday stress.
The holiday season brings its own special brand of stress. Injected into already busy schedules comes holiday functions, gift buying, family gatherings ' all of which can lead to feelings of panic, anxiety and stress eating. Prayer, meditation, exercise and other forms of relaxation can help alleviate holiday stress and lower your risk of overeating to eliminate stress. Weather permitting; you can always squeeze in a round of golf. Or at least a trip to the driving range!
Focus on faith, family and friends.
Food doesnt have to be the focus of your holidays; it is only one of the many pleasures of the season. The heart of the holidays is family, friends and community. It is a time for gathering in good company, a time to share stories, catch up on family news and be active in community functions. Plus, theres lots of special programming to enjoy on The Golf Channel. So take time to relax, give thanks and remember what the season is all about.
From my family to yours, our Living Fuel Team wishes you love, joy, peace and super health this Thanksgiving and throughout the 2008 holiday season! And, best wishes with your golf game, too!
EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site golffitnessmagazine.com for more information.
Fleetwood flawless en route to Abu Dhabi lead
New year, same results for Tommy Fleetwood.
The reigning Race to Dubai champ picked up where he left off in the opening round of the Abu Dhabi HSBC Championship, carding a bogey-free 66 during which the Englishman found all 18 greens in regulation. At 6 under, he shares the lead with Japan's Hideto Tanihara and sits one shot clear of five other players.
"Very stress-free. Played really well from start to finish," Fleetwood said. "Felt like I did what you need to do around this golf course, which is drive it well, hit your irons solid. You can't really be too greedy a lot of the time, and then sort of my pace putting was really good. So basically just did what you need to do to get a good score around this golf course, and I got one."
Fleetwood shined in a marquee grouping that included world No. 1 Dustin Johnson and Rory McIlroy, as he birdied three holes on each nine. This is his first worldwide start since a T-3 finish at the Hero World Challenge.
It was at this event a year ago that Fleetwood sparked a career campaign, edging Johnson and Pablo Larrazabal for the win. He added another win at the French Open in the summer to go along with a pair of runner-up results and a T-4 finish at the U.S. Open, all of which helped him capture the European Tour's season-long title.
Fleetwood's sudden success in Abu Dhabi serves as a microcosm for his career resurgence. Prior to last year's victory, he had missed the cut in four of his five other trips to this event.
Sergio starts season with 66 in Singapore
SINGAPORE – Sergio Garcia opened his season with a 5-under 66 and a share of the clubhouse lead on Thursday in the first round of the weather-interrupted Singapore Open.
Playing his first tournament of the year, the Masters champion rebounded after making an early bogey to collect four birdies and an eagle at the Sentosa Golf Club.
He was later joined by American qualifier Kurt Kitayama in the clubhouse lead. Still on the course, Tirawat Kaewsiribandit was at 6 under through 16 holes when play was suspended for the day because of the threat of lightning.
Louis Oosthuizen, the 2010 Open champion, was at 5 under through 16 holes when he also had to stop his round because of the weather.
Of the players who did finish their opening rounds, only three were within two strokes of Garcia and Kitayama. One of them was Casey O'Toole, who aced the par-3 second with a 7-iron.
The 38-year-old Garcia dropped his only shot of the day on the par-4 15th, his sixth hole after teeing off on the back nine, when he missed the fairway and was unable to make par. But he made amends when he birdied the par-3 17th and then eagled the par-5 18th to go out in 33.
''I was 1 over after (the) seventh but it didn't feel like I was playing badly,'' said Garcia, who made birdies on each of the two par 5s and one of the par 3s on the second nine. ''But then I hit two greats in a row for holes 17 and 18. I got a birdie-eagle there, so that settled me a little bit and I could play solid in the back nine and it was a great round.''
Garcia made the shortlist for the Laureus Sports Awards in the Breakthrough of the Year category after claiming his first major at Augusta National last year and is hoping for more success this season.
He credits the Singapore Open as having played a part in toughening him up for his Masters win because he opted to start his 2017 campaign in the stifling humidity of Southeast Asia to prepare himself for the bigger tournaments ahead.
Although he finished tied for 11th in Singapore, Garcia won the Dubai Desert Classic the next week and was in peak form when he won the Masters two months later.
Kitayama only secured his place in the $1 million event on Monday by finishing at the top of the qualifying competition, but he made a strong start with birdies on three of his first five holes. The 25-year-old Thai was 6 under through 13 holes but spoiled his otherwise flawless round with a bogey on his last.
''I started with a birdie and I just let it roll from there. I had some good tee shots, which I think, is the biggest thing for this course,'' Kitayama said. ''I'm a little tired, but I'm hanging in there. Whenever I have time off, I'll try not to think too much about golf.''
13-year-old beats DJ in closest-to-the-pin contest
Dustin Johnson didn’t just get beat by Tommy Fleetwood and Rory McIlroy on Day 1 of the Abu Dhabi HSBC Championship.
Even a 13-year-old got the best of the world No. 1.
Oscar Murphy teed off on the 177-yard 15th hole as part of the tournament’s Beat the Pro challenge during the opening round. The Northern Irishman, one of the HSBC’s Future Falcons, carved a 3-wood toward a back-right pin, about 25 feet away, closer than both Johnson and Fleetwood.
“An unbelievable shot,” Fleetwood said afterward, “and me and Rory both said, ‘We don’t have that in our locker.’”
Johnson still made par on the hole, but he mixed four birdies with four bogeys Thursday for an even-par 72 that left him six shots back of Fleetwood and Hideto Tanihara after the opening round.
Johnson, who tied for second here a year ago, is coming off a dominant performance at the Sentry Tournament of Champions, where he won by eight shots to strengthen his lead atop the world rankings.
McIlroy 'really pleased' with opening 69 in Abu Dhabi
It was an auspicious 2018 debut for Rory McIlroy.
Playing alongside world No. 1 Dustin Johnson for his first round since October, McIlroy missed only one green and shot a bogey-free 69 at the Abu Dhabi HSBC Championship. McIlroy is three shots back of reigning Race to Dubai champion Tommy Fleetwood, who played in the same group as McIlroy and Johnson, and Hideto Tanihara.
Starting on the back nine at Abu Dhabi Golf Club, McIlroy began with 11 consecutive pars before birdies on Nos. 3, 7 and 8.
“I was excited to get going,” he told reporters afterward. “The last couple of months have been really nice in terms of being able to concentrate on things I needed to work on in my game and health-wise. I feel like I’m the most prepared for a season that I’ve ever been, but it was nice to get back out there.”
Fleetwood, the defending champion, raced out to another lead while McIlroy and Johnson, who shot 72, just tried to keep pace.
“Tommy played very well and I was just trying to hang onto his coattails for most of the round, so really pleased – bogey-free 69, I can’t really complain,” McIlroy said.
This was his first competitive round in more than three months, since a tie for 63rd at the Dunhill Links. He is outside the top 10 in the world ranking for the first time since 2014.