Posts Tagged ‘nutrition’

Junior Golf: 4 Steps For Tournament Prep

In this Friday Flop Shot, we’ll take a look at 4 things to do to be prepared for an upcoming tournament. This is about inventory prep, not physical prep.

There’s no worse feeling than driving to an event and someone blurts out, “Oh no, we forgot the xxxxx!” In all of S3’s tournaments, I think the only times we had to really scramble was to buy an extra glove 🧤 or two at the course. No biggie other than you’re paying a bit more.

Here’s the routine that we followed to insure that when we left the house we had all the essentials to have a successful day on the golf course.

1. Golf Bag-inspect it and everything in it a week or at least several days beforehand. This allows time for minor repairs and purchases. Count the clubs. Make sure there are at least 3 gloves that fit and are without holes. Have at least 2 dozen tees and 6 to 8 golf balls, more if you deem it necessary. Put 2 ball markers, quarters are good, and a divot repair tool in a ziplock bag. If it’s a stand bag, do the legs work? Are the carry strap and handle in tact? Is the bag hood/top in it? Are 2 towels on the bag, one for clubs and one for the player?

2. Clothing-check the weather and select what he/she wants to wear. Make sure it meets all dress codes, course and event. Is rain gear or a jacket required? Yes, they add weight and bulk, but if you need them and don’t have them, the chances for having a competitive round are poor. What about headgear? There’s a reason the pros wear caps, visors or hats. S3 always had a cap. When you need one because of the angle of the sun or some moisture getting in you eyes, there’s no substitute.

3. Snacks and drinks-your kiddo needs to have 3 or 4 snack items and a full bottle of water or Gatorade to start the round. Depending on the heat, 3 or 4 bottles may be needed during the 18 holes. Check with the tournament director to see if they’re allowing parents to give their kids water during the round. Here in our Texas heat it’s a common practice but does vary among the sponsoring entities. You want your child hydrated, but you don’t want a DQ either.

4. Optional items-this includes sunscreen, insect repellent, umbrella and extra towels. The first 2, in small packaging add little weight or bulk. The umbrella is a pain if it’s not really needed, but extra towels are always a good thing.

Parents, it’s your persistence and responsibility that gets this done. It’s unrealistic to expect your young one to keep up with all this until they reach a certain age of understanding. Be sure to include your son/daughter in the process. Their input is valuable. Pay attention and offer constructive words. You have every reason to arrive at the golf course and know your inventory matches the needs of the day.

See you on #1 tee with everything you need… Sam

Junior Golf: Best Performance-Enhancing Breakfast

In this Wednesday Waggle we will adventure into the world of nutrition. This is an ever-changing area with new data being released daily. There are some very solid guidelines for a nutritional breakfast that will support your junior golfer and give him a chance for a good round of golf, at least nutritionally speaking.img_0102

Every child is unique and has their own favorite breakfast items. Details are different depending on whether you have a son or daughter. Things and tastes, including quantity, change often depending on the sex and age of your kiddo. Without getting into too much science here, there are some definite do’s and don’ts for the first meal of the day, and this is even more important on a tournament day and of course, everyday.(Dufner photo golfdigest.com)

Researchers found, I don’t know maybe 10 or 20 years ago that protein was absolutely essential as part of a healthy breakfast. It activates certain cognitive cells in the brain which means that your youngster will be sharper, and have more recall and clarity than without any protein to start the day. Kids who ate protein before school consistently had higher test scores than those who did not consume any protein. Ok, bacon and eggs, anyone? How about some yogurt or a glass of milk? Please consider avoiding the junk cereals and the temptation to just have a couple of slices of toast. If you don’t have time to cook, keep some full fat yogurt on hand and put some fruit in it. We prefer organic dairy products for our family.image

Here’s what was easy for S3. Being in South Texas, we will love good breakfast tacos and they are everywhere. So before tournament day, we would locate a good taco place that was near our route to the course. This accomplished several goals. It gave us a timetable for when to leave the house in order to make a stop for tacos and eat them in the car while driving to the course, it provided good nutrition and it checked breakfast off the list. Parents, remember that teenage boys can have big appetites, but I don’t think I ever saw S3 or 1 of his teammates eat more than 2 tacos before teeing off. They needed the food, but were wise enough to know they didn’t want to be miserable either. (image Alonti catering)

Proper nutrition at the right time puts your son in a position to succeed, sets him up for success. Mom and Dad, that is always a top priority. Remember, you’ve got to include protein in breakfast! Don’t worry about carbs, they’re everywhere, they’ll show up on their own.

See you on #1 tee looking alert… Sam

Junior Golf: Parents Who Do This Will Advance Their Golfer’s Success

In this Monday Mulligan we will look at a major factor involved in advancing your junior golfer’s career. This should be the 1st step parents should take when considering the possibility of your daughter/son entering the wonderful world of junior golf. (image jennleforge.com)image

What Linda and I are offering here is being on the same page, being of like minds, being a unified team and working in tandem to achieve the desired goals.

3 Points To Keep In Mind:
Why both Mom and Dad need to be on the same page. Simply put, common strategies and goals keep your daughter on track and reduce or eliminate the chance for confusion. It enhances her ability to focus! Your girl will already have plenty on her mind and conflicting input from Dad and Mom is not helpful.
What happens when you are on the same page. Working together as the management team for your daughter produces a clear path for her junior golf career. Everyone knows what’s going on. Workouts, range time, putting and chipping drills, on-course/playing time and upcoming tournaments are all scheduled and everybody knows the who, what, when and where of all her commitments.
Why Dad and Mom must stay on the same page. Kids need structure. They actually like structure even though at times, they may complain about it. Once you establish an initial structure, stay with it. Your girl will like the security of knowing her complete junior golf schedule. The family can plan around the golf calendar. This planning can act as a baseline for the complete calendar of all family events. (image ottowa citizen)

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Here’s a real-life example of what happens when parents are not on the same page. This occurred a couple of years ago in 1 of our parenting classes and the topic was healthy eating. We were going over some basics like eating less processed foods and adding more fruits and veggies to the family’s meal plans. A young mom raised her hand and said, “My 7 year old son will not eat any green vegetables. What can I do?”

Linda then asked 1 of the great questions in the history of our parenting classes, “Does your husband eat green vegetables?”
Wow! The look on the young Mom’s face and the silence that briefly followed told the story. Finally she was able to say, “No, he won’t touch them.” The approach to address the issue as Linda immediately offered, was for the Mom and her husband to have a private conversation to see if they could get on the same page, a better page for their young son and family. Hubby, will you please make an effort to eat some green veggies, without whining and complaining and set a healthy example for your son? That’s how easy it is! Just ask your spouse for some help. Ask them to come alongside you.

Our kid’s brains are sponges they are soaking up everything we say and do. We are setting examples, good and not so good, every minute. Let’s leave a positive legacy for our junior golfers. Parents, have that meeting today and get on the same page. It works!

See you on #1 tee with like minds… Sam

Junior Golf: 5 Tips For Better Sleep

In today’s Wednesday Waggle we will continue our look at the serious importance of quality sleep and how to set your daughter and the rest of the family up with the best possibility of having a restful night’s sleep.img_0102

We’re offering 5 tips today and while there are more steps that can help with good sleep, these will get you off to a great start. Oh, and we’re not even talking about diet and food today! (Dufner photo golfdigest.com)

Cooler room equals better sleep. This has been known for many years and we put high importance on the temperature in our house. A solid rule of thumb is the best sleep occurs when the bedroom is 70-degrees F or below. Please, before you mention your utility bill, understand that we live in Texas and it’s hot more often than not. We consciously budget the increase in our electric bill to have our thermostat at 70 degrees several hours before bedtime and keep it there overnight. When we do need our heater, it’s set at 65-degrees so we wear more clothes. For many folks this is a budgeting issue. Please consider that good sleep, which means better health, is not cheap, but is doable with proper planning.

The bedroom should be dark, dark and dark. Ambient light of any kind can be detected by the subconscious and disrupt sleep. Also NO blue light numbers on clocks or electronic devices. Only red numerals are allowed.

No electronic devices within 3 feet of your/your daughter’s head. This includes everything, cell phones, iPads, radios, TVs, clocks, etc. The emissions from these items are not conducive to quality sleep. Do NOT let anyone fall asleep with the radio or TV on. The mind locks into the songs or programming and does not allow a good night’s sleep.

No adrenaline-producing activities within 2 hours of bedtime. This would include playing video games, watching/reading exciting shows or books, no office work/homework, and so on. You get my point. Winding down before going to bed is what we are striving for.

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Engage in regular exercise. This is likely not an issue with your junior golfer, but it may be with the rest of the family. Be certain to end all exercise, particularly strenuous exercise, at least 3 hours prior to bedtime. Make exercise a habit. Get into the structure of regular exercise and you will start seeing some sleep benefits in a month or so. And outside exercise where you can get some vitamin D is exceptionally good! Exercise is extremely important for everyone! (photo Omni Hotels)

The overriding principle here is that the bedroom should be a sanctuary, a place of peace and rest. Treat it as such. Help your daughter and the whole family incorporate habits that will help lead to a wonderful night’s sleep.

See you on #1 tee looking very well rested… Sam

Junior Golf: Better Sleep/Better Golf

In this Monday Mulligan we will look at how lack of enough quality sleep negatively impacts your son. Sleep deprivation and poor quality of sleep are widespread health issues among all ages all over the world. The facts are that better sleep equals better golf, better student and better overall health.image

In today’s fast-paced and exciting world it’s common to run across someone who wants to get by with 3 or 4 hours of sleep. They love life and have so many things they want to enjoy! Well, the studies show that only a very small percentage of the population can perform well on minimal sleep, usually meaning averaging less than 8 hours per night and I’ll tell you right now, it’s highly unlikely anyone in your family is included in this minuscule group. (photo jennleforge.com)

While the hours of sleep necessary can vary from infants to
pre-teens to teens to adults, a solid starting point is basically 8 to 9 hours of good sleep per night. Certainly right now some of you are saying, “No way! I don’t see that happening in our house.” (photo Trovati Faceplant Dreams)

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May I offer some data? Sleep deprivation may be associated with poor athletic performance, poor grades, decreased ability to learn and create, slowed reaction time, increased risk of depression, increased susceptibility to any number of health issues including diabetes, weight gain and blood pressure issues, a reduced ability to control emotions and responses and many many more. Folks this is real! (photo Phoenix, Tucson, Arizona golf images)

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Where do Mom and Dad start? Modifying your own sleep habits sets a good example. Your junior golfer will more likely do what you do and your proper example sets the standard for the whole family. Schedule a brief family meeting to review the new sleep times and how all will benefit. Be excited about it! Enough beneficial sleep is every bit as important as clean water, healthy food and exercise. It’s a big deal!

Back out the necessary times. When does everyone need to get up? If it’s 7:00am, have the kids in bed by 10:00pm for 9 hours of sleep. Grade schoolers were in bed by 8:30pm in our house and we worked our way up to 10:00pm for high school. Younger kids need more sleep. Parents, you’ll benefit too.

See you on #1 tee wide awake and rested… Sam

Junior Golf: No Artificial Sweeteners

In this Friday Flop Shot we will continue our look at the world of sweets. Congratulations on wanting to take control of your family’s health. This process is a marathon, not a sprint. It requires constant vigilance and a desire for more education. A critical step is controlling everyone’s sweet tooth and in our family part of that process is avoiding artificial sweeteners. No artificial sweeteners. (photo offcoursegolf.com)img_0106

The 3 most common are saccharin, aspartame and sucralose (Splenda). These are found in 1,000’s of food items, even in some canned vegetables and can be very difficult to find on the label because a number of different names are used to confuse us, the consumers. To help with the confusion factor, consider buying only products that have ingredients that you can pronounce or at least have some idea what they are and are fewer in number. When you see sugar or cane sugar on the label, it’s pretty clear where the “sweet” comes from. In the USA beet sugar is mostly made from genetically modified beets, GMO’s, so we never knowingly consume sugar from USA sugar beets.

Saccharin has been around forever, perhaps even 100 years. There was a time it received little negative press, but as research has become more sophisticated and our understanding of our body’s functions has increased, it has led our family to avoid it and other artificial items, especially artificial sweeteners.

Aspartame is everywhere, or at least it can seem like it! The 1st time I heard something negative about it was in the late 1980’s when an article in a Pilot’s magazine talked about an increasing number of pilots having headaches and other head issues. What they all had in common was they each drank 4 or more diet sodas per day. There are now 100’s of studies pointing out the potential harmful effects of consuming aspartame, including the possibility of pregnant women giving birth to an autistic child because of drinking diet sodas loaded with aspartame. (photo rawforbeauty.com)

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Splenda-sucralose is in 4,500 products so read labels carefully. While the clever advertising makes it sound relatively healthy, we do not consume it!

Mom and Dad please remember that we do not necessarily believe FDA guidelines. In fact, this agency may have changed classifications on these 3 items from safe to cancer causing, back to safe or even to another category. The best way we have found to deal with all this is to just avoid the products completely and read some informative articles as we are led.

It is all controversial! As you grow in your steps of taking control of your family’s health, you will begin to feel more confident and more at peace with your decisions and your family’s health will improve!

See you on #1 tee looking genuine… Sam

Junior Golf: Leave A Healthy Legacy

In today’s Wednesday Waggle we will look at how our actions are influencing our junior golfers and everyone around us. Dad and Mom, you are leaving a legacy so let’s leave a healthy legacy. (photo golfdigest.com)img_0102

My Mom was an amazing person. She passed away in 2012 at the age of 102 years and was extremely active for 100 of those years. She was, like all of us, a creature of habits and hers contributed to her excellent mental and physical health.

Mom loved to walk and growing up she always went at least 8 blocks every day, usually with a big dog on a leash. These were big blocks, long and straight. She walked fast. Most folks couldn’t keep up so she never really invited anyone to join her. And she loved her yard work. She mowed, trimmed, swept, did it all unless I was around to help. Dad was usually at work and frankly Mom loved the exercise. It wasn’t a chore for her.

She had an absolute aversion to being overweight. Her line was, “If I gain 3 pounds, I’m going on a diet!” And she did. Mom drank water with her meals and had some tea or a Coke made with sugar once in a while. She had a few guidelines as to what she ate. Her family was way ahead of the curve, using common sense for eating advice. “It’s the sugary things like desserts, breads, cookies and white potatoes that make you fat. Stay away from them.” And she did. Mom are whatever she wanted but controlled her portions. She quit eating when she started feeling full and pretty much never had second helpings. Ahead of the curve, way to go, Mom! (photo dailymail.co.uk)

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She was also not a fan of putting anything in her body that was not absolutely essential. So she stayed away from prescription drugs and all she took for those many years was one baby aspirin daily and a calcium supplement for occasional leg cramps.

I had to always check her inventory of her crossword puzzles and WordSearch and WordSeek books. She loved doing these and sometimes it was hard to find enough books to help her supplied. Her mind was always razor sharp! (photo net-thrift.com)

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Once I came to realize that Mom’s fabulous health was a product of a lifetime of healthy habits, I decided to emulate these habits. So I began changing my nutrition and exercise routine in college. Linda came along side me in these endeavors and we have made a concerted effort to be examples of healthy habits, mental and physical, for our kids and grandkids.

What can you do today to initiate or increase healthy habits in your home. Better habits, better golf, better everything!

See you on #1 tee with healthy habits… Sam

Junior Golf: Minimize These For Better Health

For this Monday Mulligan we will continue our introduction to better health with some followup from our previous post.image (photo jennleforge.com)

Did you have an opportunity to see what your family is eating and drinking? Did you read the ingredients on the labels? What did you see? A great guideline is if there are words you cannot pronounce, what is in the package is likely highly processed and contains things that should not be consumed. For example, look at what’s in a loaf of the commercial brands of breads. Man there’s a million items. Now I’m looking at a loaf of rosemary garlic bread fresh made at a local store. 9 main ingredients with another 9 of 2% or less and I have heard of all of them and can pronounce all of them, sounds like real bread to me! Breads made with absolutely no preservatives will have even less ingredients but need to be eaten within several days of purchase. We’ll take a more in-depth look into food items in future posts. This is an example to set up today’s big picture view.

The foundation here of our family philosophy is that we believe our bodies are under constant assault, 24/7 by undesirable things like viruses, bacteria, parasites, chemicals, pollen, food additives and more. So we do everything we can to minimize our exposure. Some things are beyond our control but there is action we take.

Inside the house we use very few chemicals. Cut lemons or essential oils provide a wonderful healthy fragrance. The store-bought air fresheners are nothing but chemicals which we do not want in our home. Carpets are gone. They are dust traps/allergy inducers. We have tile and wood floors. Throw rugs are great. Buy inexpensive ones and throw them away when they get really dirty. No pest control companies spraying inside or outside our house. Roach traps and mouse traps work really well inside and there are some good organic products for outside application both for pest control and a nice lawn. Fragrance-free laundry detergent for our sensitive noses and wool or rubber balls for the dryer. Fabric softener is not your friend.

Awareness is what we’re going for. Now that you are reading some food labels please be aware that ingredients are listed in the order of largest content 1st. In other words the 1st item listed as an ingredient has the most volume in the formula. So if sugar is the 1st listed then there is more sugar than anything else in the product…items are in descending order, so the last item has the least volume in the product. Some labels will really get your attention! (photo golf-info-guide.com)

The benefits of taking these small steps of eliminating undesirable products are wonderful. Your family spends considerable time in your home and yard and the less exposure all of you have to any single potentially harmful item is beneficial. Take a moment. Look around your house and yard. Look under the sink and in the garage. What do you see that could be replaced with a healthier product?

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Go ahead switch out some things for healthier alternatives, there are plenty of them. It shouldn’t cost very much and it may save you some money in the long run. Our wool dryer balls and the rubber ones also, last for years so we save money and improve our health because we don’t buy fabric softener or the sheets.

Please remember that billionaire Sam Walton, founder of Wal-Mart could not buy back his health when he became ill. Better health means better golf/better everything really. Please take some action, however small, today.

See you on #1 tee, looking healthy… Sam

Junior Golf: Better Health Better Golf

Wow! After all the intense golf news of the past few weeks, in today’s Friday Flop Shot we will get back to focusing on helping junior golfers and their families. Let’s see how to begin the process of Better Health=Better Golf in your family.img_0106-1

Parents, I am usually hesitant to tell you that you must take some action. Today however, Linda and I believe taking control of your family’s health is so important, so readily available and so critical for all your family members and of course, your athletes, that we encourage you in the strongest terms to have the conversation we reference below. (photo offcoursegolf.com)

The 1st step is: Dad and Mom must have a discussion to decide if you want to address the taking control of your health issue. If the answer is no, then the status quo remains. If the answer is yes, congratulations, and the next step is to have another meeting and include your kids and inform them of your decision. Tell them that the family will be making changes in the areas of food, drink and exercise. Be positive, be excited. Your family is embarking on a life-changing journey! Mom and Dad must be united in this decision. Single parents, you may wish to discuss this with close friends and mentors, just be staunch in your decision.

If your answer is No, nothing changes. We sincerely hope you will reconsider your decision. Why did you choose No?

If you said Yes, here’s your next step after informing the rest of your family. Put together an action plan. Start simple because this can be a bit overwhelming. Frankly we could spend years on this topic and never cover everything so we are going to give you input to make this process as seamless as possible.

Linda and I have been serious amateur students of health, fitness, nutrition and supplementation for a long time. In fact Linda once held 2 certifications from The Cooper Institute in Dallas, Texas, 1 as a Certified Fitness Specialist (precursor to Personal Trainer Certification) and 1 in wellness. Individually we had already taken control of our own health even before we met and have emphasized and maintained this philosophy continuously in our family. And it works. Our rare visits to the doctor ar almost always from sports/activity-based injuries. Taking control of your family’s health works! (photo pbase.com)

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Action Plan Step 1: Take a look at what your family is eating. Write it down. It may shock you when you see it on a piece of paper. Awareness is the 1st step in this process. People are always asking us for 1 sentence on health and nutrition. Over these many years what we have come up with is, “Take a look at what you are going to put in your mouth and ask yourself, “How close is this to the way God put it on this planet?” In other words, start cutting back on processed foods. Fresh fruits and veggies and quality meats are where we should be spending our food dollars. Get your awareness factor up! You may be surprised or even shocked by what your family is eating! We’ll stay on this for a few posts, so more great tips Monday.

See you on #1 tee looking healthy… Sam

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