Posts Tagged ‘hydration’

Junior Golf: 4 Thoughts On Skin Protection

In this Wednesday Waggle we’ll look at some new ways to help protect your family’s skin.

Sunscreen is not on today’s agenda. It will get plenty of discussion in another post. It’s complicated.

Proper sun exposure is essential for good health but for golfers, the issue is perhaps too much sun rather than too little. More very interesting information on sun exposure will be presented in its own future post.

So your skin is your largest organ, let’s look at some ways to protect it.

1. Healthy skin starts with a healthy intestinal tract. A simple way to help your skin from the inside out is to make sure your whole family is getting enough quality omega 3’s. Lean, grass-fed beef, fatty fish such as mackerel or sardines, krill oil, flax seed, coconut oil and cod liver oil are good sources. For convenience, krill oil, coconut oil and cod liver oil are perfect. All are available in capsules most children should be able to swallow and no taste or smell. Fish oil caps are not usually your best choice.

2. Hydrate. Drink extra water starting 3 days before a tournament.

3. Cover up. Adidas, among others makes long-sleeve polo shirts for women and men. The new wicking/cooling technology makes these shirts very comfortable in hot weather. There are also the “sleeve” add-ons you see some LPGA ladies wearing. Collared shirts protect the back of the neck. Long hair and floppy hats can cover the ears, neck and forehead. When in doubt, cover.

4. Make a habit of conditioning your skin regularly, not just the day before a tournament. Mom, you’re likely way more informed than Dad on skin care products, but I’ll help cut through the maze of confusing options and offer some inexpensive, very low risk choices. We use Aveeno Daily Moisturizing Lotion. Costco carries 2-packs. It is extremely clean and we love it. Another very beneficial skin care item is organic unrefined coconut oil. This has so many benefits I can’t begin to list them here. Coconut oil is widely available. Make sure it’s organic and unrefined. For a slightly pricier, but amazing 3rd option try Dr Mercola’s Organic Moisturizing Body Butter. It’s top-quality at a reasonable price. Try any or all of these and choose one for your daily moisturizer. Most experts recommend applying it after a warm shower. You’ll figure it out.

See you on #1 tee protecting your skin… Sam

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Junior Golf: Clean Water-Better Health

In this Friday Flop Shop we will talk about water and how it is getting more difficult to find clean uncontaminated water for everyday use. (photo offcoursegolf.com)img_0106

Water is a high-demand item. Small wars have been fought over it and larger ones may follow. Without water we can’t exist. It’s tougher and tougher to find clean water for personal use. Most municipalities add chlorine as a disinfectant and floride on the false premise that it promotes dental health. Our family philosophy is to avoid these chemicals. They have no known useful metabolic function in our bodies so why ingest them? Other contaminants frequently found are lead, residue from the dumping of prescription medications into water systems/toilets and industrial chemicals. The list keeps growing!

If you and your family have chosen to begin the process of taking control of your health, cleaning up your water at home needs to be addressed. Drinking contaminated water is bad enough, but your skin is your biggest organ and bathing/showering with bad water is likely worse than drinking it.

What to do? Some action is better than no action. Depending on your budget the choices are a portable system or a whole house system. Berkey Filters is a company we have personal experience with. They make excellent products and their filters remove all the bad stuff, including floride, if you buy the floride additional filter, and leave all the good minerals. They only make portable systems, meaning countertop, under counter and even hiking/backpacking/emergency items. (photo berkeyfilters.com)

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Whole house systems are another world. Floride removal is big business and careful research and evaluation is required to wisely spend your money on a system for all the house. These can range from $1,500 up to many thousands of dollars. Be a wise shopper and don’t get ripped off.

Get your water tested. Home test kits may be available from your local water authority or online. If you are on a municipal water system only buy test kits that can measure chlorine and floride in addition to as many additional items as possible. There’s no telling what may be in your water and you should know. If you are on a well, the chlorine and floride tests are probably not necessary but you certainly want to check for everything else.

So here are your action steps. Test your water. Then proceed to your due diligence to find an appropriate water purification system that fits your budget and needs. Clean water is imperative. Every time your junior golfer drinks or bathes with dirty water it just adds more toxins into their bodies, same goes for Dad and Mom. Clean water-better health. Better health-better golf!

See you on #1 tee looking healthy… Sam

Junior Golf: More Stretching=Better Golf

imageIn this Wednesday Waggle we’ll see how more stretching equals better golf. Yes, your daughter is as nimble and flexible as a piece of string, but she will benefit from proper stretching. The best golf is a result of many things including a body that is properly stretched out. Tight muscles just cannot get into the proper positions to execute good swings.

Even with the innate agility that comes with youth, your daughter still needs to start investigating a solid stretching, strength and conditioning program. The easiest to implement is the stretching because it requires no special equipment or clothing. 40 years ago the only guy doing anything remotely resembling these things was Gary Player. Look at him today. He looks great and can allegedly outwalk the young pros on tour! It’s no accident. His years of extra conditioning work have really paid off. (Jason Duffner photo from golfdigest.com)

Where do you start with the stretches? Our family has a series of stretches that have helped 100% of the folks we know have properly used them. These were given to me by an orthopedic surgeon 20 years ago when my lower back was knotted-up. They are designed to stretch pretty much everything on your back side from the base of your skull to your Achilles’ tendon. And with a knotted-up lower back, I was pain-free and better than normal after 16 days of doing these stretches 2x daily. Now they are an integral part of my fitness regimen. And they stretch the quads and calves too!image

Today virtually everyone on the PGA/LPGA has some sort of fitness routine. The competition demands it. Sometimes kids take more readily to new things if they are fun, so here are 2 stretching situations that you can certainly make “fun” to your daughter. It is just plain “fun” to watch Miguel Ángel Jiménez do his brief stretches on the driving range. They are quick and easy, but they may not be the only warmups he does. Find a video and go for it. (photo from i.ytimg.com)

Another great video from The Golf Channel, I’m sorry I don’t remember the specific show: is one of the guest instructors showing quick stretches to do when your daughter is late getting to #1 tee and there is no time for formal routines. It is great and it takes just a minute or 2.

See you on #1 tee…and your daughter better be stretched-out and ready to play… Sam

Junior Golf: Emergency Kit

imageIn this Friday Flop Shot let’s discuss what to put in the Emergency Kit for your son to carry in his golf bag. Unexpected situations happen on the golf course and having just a few items on hand can help keep him in competition. (photo from offcoursegolf.com)

A quart-size zipper-style bag is a perfect size to hold some items that your son probably need during one of his tournaments. The goal here is to provide some relief for weird accidents or illnesses that can show up out on the course. Remember, once your son reaches a certain age, maybe 9 or 10 years old, you can’t give him anything once he puts his ball in play. And verbal communication usually is strictly limited, as well. And if caddies are not allowed and his coach is nowhere to be seen and he gets hurt, he’s pretty much on his own unless he needs EMS.

Things we have seen that are disruptive and inconvenient, but still can be played through by your son are: blisters, headaches, seasonal allergies, stingers, bleeding-usually scratches from bushes and trees and brief periods of just not feeling right. So, please check with your medical professional, but here is what we put in the quart bag: bandaides, gauze pads-small, athletic tape, aspirin/ibuprofen, Alleve, Claritin D, small tube of antibiotic ointment and a small tube of sunscreen. Again, with the exception of coaches and caddies, once your son gets around 10 years old, he’s on his own where minor illness and injury are concerned. So the choices are only play through the discomfort or take something from this bag to help with the discomfort or the dreaded WD-withdrawal, which no youngster really ever wants to do.

Here’s our crazy real-life example: S3 was on his final hole of a high school tournament at the Ram Rock Course at Horseshoe Bay in Central Texas, always one of the Top 5 toughest courses in the state. He was playing well, maybe 2-over through 17-holes and just had this tricky par 3 to finish the round. Linda and I were looking back at the tee box from the green and watched in shock as S3 took a practice swing and collapsed on the ground. We rushed down there to find that his left knee had dislocated, causing the collapse. And it popped right back in as he stood up. I mean nobody had ever seen anything like this on the golf course. And like every true competitor, he said, “Dad, I’m finishing this round. It’s only 1-hole.”image

Well, he wasn’t going to die from a dislocation, but I can’t imagine what was going through his mind as he hit his tee shot! Anyway, he bogied the hole, to complete a pretty good round. Please, at least with golf, don’t ever think you’ve seen everything, because our family can assure you that there is always something new and interesting waiting to show up when you are on the golf course. (photo from hsbresort.com)

The total weight of the golf bag is important, so keep the contents of the emergency bag to a minimum. Your son will appreciate, especially in hot weather during the last few holes.

See you on #1 tee… Sam

Junior Golf: Embrace the Change in Your Child’s Path

imageIn today’s Friday Flop Shot we will look at how to embrace the change in your child’s path. Yes, her path will change and you should expect change, embrace it and adapt to it. (photo by offcoursegolf.com)

Paths in life are not straight lines, so why would we expect a junior golf path to be any different? Curves in the path are inevitable and change is good although at times it is uncomfortable at best. Some curves will be pleasant, some will be difficult to understand and some will test you and your junior golfer’s patience to the extreme.

Having a solid relationship with your child is key to recognizing change, figuring out what is going on and implementing a positive solution in order to move forward. Some change is obvious. She grew 2 inches and the golf shoes don’t fit, her clothes are too small and her clubs are too short.

Emotional change can be tricky to see and complicated to refocus. The causes are many, ranging from hormone/puberty issues, school issues, relationship issues, poor diet and more. Getting back on track in dealing with emotional issues can be really difficult and this is not the time to go deeper into it.image

Physical issues can be more than just growing a few inches taller. Shin splints, ingrown toenails, tendonitis and headaches are common as kids grow up. And athletes tend to downplay these as they want to continue practicing and playing their game and they may not want to seem like a wimp. Side effects from prescription medications can be unhelpful for athletic activity. Proper hydration and nutrition will help maximize results during practice and play.

Have your daughter’s eyes checked regularly. We personally know of several excellent junior golfers who kept making uncharacteristic mistakes, particularly around the green. They all needed some vision correction, amazing! (photo from fit2score.com)

Anticipate curves in the path. Have some idea of action to take depending on what causes the curve. Above all be encouraging and positive. This is all part of junior golf life.

See you on #1 tee…and I expect everyone to have a great attitude… Sam.

Summer Junior Golf: 5 Basics for Skin Protection

imageIn this Friday Flop Shot we will look at 5 basics for skin protection. Whether it’s being at the driving range for 1 hour or on the golf course for 4 hours or longer, it is important to take care of your child’s skin. Correct sun exposure is critical for good health both for you and your kids so let’s see some brief tips for maximizing benefits and minimizing skin damage from sunlight. (photo from offcoursegolfnetwork.com)

1. drink plenty of water. Well-hydrated skin is positioned for minimal harm. Grab the skin on the back of your hand, pull it up and release it. If your skin snaps back into a flat shape, you are properly hydrated, if it stands up and slowly goes down, you need more water.

2. sunscreen. We are not fans of commercial sunscreen as it blocks the sun’s beneficial rays as well as potentially harmful rays and the sunscreen. In most cases contains some harmful ingredients that I don’t want passing through my biggest organ, yes, the skin, into my internal organs. Use the minimum by putting some on the nose, tops of the ears, back of the neck, arms and on the sternum where the shirt falls open. Please do not bathe your kiddo in sunscreen.

3. organic sunscreen. There is some available online at Dr. Mercolas website and at Swanson Vitamins. Buy a small bottle and see how you like it. Does it prevent sunburn and is it ok on your child’s skin?

4. essential oils. These are very popular and gaining well-deserved positive comments. Our family is just starting to use them and the results are wonderful. We have not tried these as sunscreen yet but we will keep you informed. (photo from golfdigest.com)image

5. SPF clothing. Frankly most fabrics offer some sun protection. Please don’t run out and spend a bunch of money on a high-dollar SPF golf shirt when you can likely find a breatheable, wicking golf shirt with the desired amount of skin coverage that does a decent job of protecting your young golfer’s skin for a cheaper price. Finding these just takes cruising the big name websites: Nike, Adidas, Under Armour, Columbia and almost every golf clothing brand you can name.

So let’s get some research going and I don’t want to see any sunburned juniors on #18 green.

See you on #1 tee… Sam

Summer Junior Golf Tournaments: When to Use Sports Drinks

imageIn today’s Monday Mulligan we are looking at when to use sports drinks in summer junior golf tournaments. As we near the end of this hydration series we can narrow the choices for the best liquids for our youngsters. (photo by jenlefforge.com)

Let’s look at what’s available at most golf courses:

1. tea and coffee. Depending on your junior golfer’s age, he may not be drinking any black tea, as compared to green tea, or coffee. Black tea and coffee, while they can be delicious, are not helpful when it comes to hydration. Both have caffeine which can overstimulate the kidneys to make urine and can end up actually speeding dehydration. So no black tea or coffee on game day. Green tea can be very healthy but since there are hundreds of varieties we will not discuss them here. If you must buy green tea we recommend avoiding brands with artificial sweeteners such as sucralose, aspartame, Splenda, etc.

2. sodas. Frankly there are times that an ice cold soda really tastes great! Tournament day on the golf course is not one of those times. Caffeine, phosphoric acid and high fructose corn syrup are not your child’s friends and for now, please, take our word that soda should be avoided during competition.

3. good clean water. This has been addressed in my immediate previous posts and water should be your #1 choice for hydration in most circumstances.

image4. sports drinks. These along with water are your 2 choices for hydration. While we wish more sports drinks would be made with sugar rather than high fructose corn syrup, there are still times that commercially available sports drinks are an extremely good choice for hydration. The general rule is that for normal workouts, conditioning and range time, water is your “go to” hydrater because in these situations sports drinks give you unnecessary calories and carbs and there is really no additional benefit compared to water. In tournaments, however, your kiddo may drink several sports drinks during 18-holes because of the length and severity of the tournament and conditions. While you are reading this, I will be caddying for S3 in a U. S. Amateur Sectional Qualifier, 36-holes walking in really pretty decent weather for this time of year in South Texas. I assure you we will be constantly sipping water and sports drinks and taking in proper  calories. (photo from itsourice.com)

So the bottom line on sports drinks is use them during competition, particularly in warm/hot weather when your kiddo’s body is losing fluids like crazy. Use water for normal workouts to avoid extra and unhelpful calories, carbs and high fructose corn syrup.

That’s is for now… See you on #1 tee… Sam

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