Welcome to April’s newsletter!

An Inspirational Quote

“The number one killer in the world today is neither cancer nor heart disease….it is repressed energy. Unexpressed, repressed or suppressed, this energy becomes toxic…. without release it surfaces in lumps, headaches, back pain, tumours, depression and other symptoms of physical distress.” Gabrielle Roth

Nutrition for Golf

By Patty Bonafede, Golf Biomechanic, Nutrition and Lifestyle Coach III, California

Golf is a game of short bursts of high intensity activity combined with long periods of low-energy-level standing, walking and sitting in a cart. It’s the relatively long duration (over 4 hours) of needed physical and mental sharpness that requires the body and brain to be operating properly. If you add the psychological and weather factors to the demands of the game then your energy needs must be sufficient and effective. Proper foods and liquids provide the fuel for this optimal performance. This means that nutrition is as valuable to your game as properly fitted golf clubs or good flexibility.

One goal of proper nutrition is balanced blood sugar. The brain is one of largest consumers of blood sugar for it to function properly. Poor supply causes sluggishness, poor concentration, slow reaction, and altered communication with the body. Hence, poor golf performance.

Many times bogies or errant shots late in the round can be attributed to low energy and dehydration. The game is tough enough to find yourself running out of gas before you’ve sunk your last putt. Here are some suggestions to keep your edge.

Keys for Optimal Performance.

1. Breakfast the day of your golf match — Eat 45 minutes to 1 hour before play.

Balanced meals: 35 – 45% carbohydrates, 25-30% protein, 20-30% fats.*

Complex carbohydrates Fresh whole vegetables and some fruit (avoid fruit juices), minimal amount of whole grains (Ezekiel Bread & Vogel are good choices for bread).

Protein/Fats Fresh lean meats, fowl, fish, hard or soft-boiled eggs.

Dairy Minimal amount should be used. Most of us cannot digest or assimilate milk, so I suggest you try goat dairy products like yogurt. Use butter never margarine!

Protein/Carbo shake PaleoMeal by Designs for Health Institute.

Vitamins 2 Daily multiple vitamins and Omega 3’s.

2. Eat 4 to 5 meals or snacks per day — Fresh fruit, such as an apple, along with nut butter or raw nuts and seeds are good. Some dried fruit is acceptable (contains large amounts of sugar), and vegetables. Celery with nut butter is another good choice. Avoid sugars, fried fats and hydrogenated (supermarket) oils. Protein bars may be okay occasionally, especially the ones made with nuts and seeds. Those low in sugar are better than the sugar laden and soy based ones. No fake sugars either! Designs for Health carries a good one.

3. On course food — Snacks keep blood sugar balanced and mental & physical energy high. Use the above ideas and remember that preparation is vital! You cannot expect to be on the course early and make your snacks before you leave. It just doesn’t work that way no matter how hard you try! Prepare the night before and have the food stashed in your bag.

4. Water intake — many body tissues are made up of 75 to 80 % water. As a rule of thumb, drink approximately eight 8 oz. (64 0z. min.) of spring water per day. Tap water has high amounts of chlorine added and toxic metals. Drink water on every other hole…more if you are hot. Avoid caffeine, alcohol, fruit drinks or sodas.

5. Sleep — Lack of enough quality rest will lead to poor performance. Get to bed around 10–10:30p.m. and sleep for about 8 hours. Wake up on your own without using an alarm clock because this will lead to a good performance.

* Patty recommends that each person discovers the optimal amount of fat, protein and carbohydrates that suits them at each meal. What is shown here is a general guideline for individuals who wish to begin eating more healthily.

Delicious Food for You

Nut Cracker Recipe by Catherine Carrigan

Ingredients:

• 1 cup almonds
• 1 cup golden flaxseed
• 1 cup pumpkin seeds
• 2 large carrots
• 1 medium onion
• 1 TBSP curry powder
• 1 TBSP fresh chopped garlic
• 1 TBSP sea salt

Prepare the almonds:

Soak the almonds for 24 hours in filtered water, rinsing every 6-12 hours. Rinse and place almonds in a dehydrator or in your oven at the lowest possible temperature to roast slowly for 24 hours.

Chop onion and carrots in your food processor. Place in a bowl and mix with flaxseeds, garlic, curry powder and sea salt. Don’t worry about putting in too many seasonings – the nuts will absorb the flavors.

Coarsely chop the almonds and pumpkin seeds in your food processor. Mix together with flaxseed, vegetable and seasoning mixture until it sticks together.

Line your dehydrator trays or a pan for your oven with parchment paper. Use a large spoon to scoop and shape the cracker mixture, flattening the bottom with a spatula and place the crackers on the paper. Dehydrate for 12-24 hours or place in your oven at the lowest possible temperature for 12-24 hours, or until the crackers are crisp.

Delicious!

Up and coming seminars

Natural Vision Improvement

A Seminar to Improve Your Creativity as You Learn How To See!

When: Saturday and Sunday, April 2 – 3, 2005 from 9 a.m. to 5 p.m.

Where: ATEC Inc. — 4730 Marine Ave — South Bay Los Angeles California (90260)

Cost: $375, or $350 with a $50 nonrefundable deposit by March 25.

Contact: Catherine Carrigan on 404-350-8581

Defy Your Own Expectations — Improve Your Eyesight Naturally!