By Cate Ritter
With a busy work schedule, long practice sessions and grueling rounds, it can be difficult to get enough nutrients on a daily basis. The good news is that you don’t have to spend hours in the kitchen to improve your nutrition. Start with the four tips below and you’ll greatly benefit your body and game. By enjoying more nutrient-dense vegetables, you’ll feel satisfied and energized, while getting the nutrients you need to look, feel and perform your best.
1. Jump Into Juicing
Homemade juices are a quick and convenient way to include lots of nutrients in little time. Using a juicer or high speed blender, add a bunch of veggies such as spinach or carrots. Then, add a little bit of fruit with cinnamon and stevia for sweetness. Mix in a protein powder and a natural fat to stabilize blood sugar levels and create a balanced meal. Blend until smooth and enjoy.
- Lean Greenie: avocado, kale, celery, cucumber, green apple and parsley
- Java Jumpstart: coffee, coconut, spinach, banana, cinnamon and vanilla
- Choco-Nana-Nut: almond butter, spinach, banana, cocoa and flax
- Blueberry Muffin: almond milk, kale, blueberries, banana and chia seeds
2. Start Steaming
Steaming is one of the best cooking methods for improving the taste and color of veggies, without destroying nutrients. Many vegetables are excellent for steaming, including: leafy greens, broccoli, carrots, asparagus, cauliflower, mushrooms, green beans, squash, sweet potatoes, and artichokes. Steam veggies in batches to save time.
- Kale with chopped bacon and onion
- Spinach with lemon juice and olive oil
- Asparagus with balsamic and parmesan
- Broccoli with coconut oil and garlic
3. Toss It Together
Salads can be a great source of nutrients that keep you satisfied without leaving you feeling fatigued. Spruce up salads by adding fresh vegetables and tossing them with a simple vinaigrette of extra virgin olive oil and vinegar or citrus juice.
- Steak with spinach, bell peppers and guacamole
- Chicken with mixed greens, carrots, celery, apple and walnuts
- Turkey Cobb with romaine, tomato, bacon and eggs
- Salmon with mixed greens, strawberries and pecans
4. Wrap It Up
Enjoy the “good stuff” that’s on the inside of a sandwich, while boosting nutrients with more greens. Switch from bread to veg by choosing wraps made from lettuce, leafy greens, and cabbage family veggies. In general, darker greens such as spinach and kale contain more nutrients than lighter greens.
- Kale wrapped chicken with hummus, red pepper and olives
- Spinach rolled turkey with cheese and tomatoes
- Romaine tacos with pulled pork, green peppers, onions and guacamole
- Lettuce wrapped burger with tomato and onions
Cate Ritter’s road to nutrition was literally born on the links. A top ranked Northern California Junior and standout collegiate athlete, Cate speaks the player’s language, clearly understanding the unique demands of both competitive and recreational players. Her business, Cate’s Nutrition Kitchen, offers nutrition consulting for corporations and individuals looking to feel better and reach their potential through better health. For more information email firstname.lastname@example.org.