I'm safely back from my long trip spent in Australia and New Zealand for the month of February. Over that time I played in three tournaments, two in Australia and my last one in Christchurch, New Zealand. I loved my trip, I was able to spend a lot of time driving and traveling around to different locations in Australia including Sydney, Canberra, Melbourne, and up the Gulf Coast to a place called Surfer's Paradise. Although the best part is being able to stay with host families where my Father and I were able to learn about the local lifestyles and to just build lasting relationships with some amazing people. I loved the very laid back approach to life that the Aussies and Kiwis shared. It seemed that every one was very welcoming and just went with the flow. Their philosophy is "life is good so No Worries Mate." So I'm trying my best to adopt this into my mindset and daily life. Golf in the tournaments had some really good ups. I have a lot of positives to take away from them. Although the scores weren't telling my whole story I was really playing some good golf, so I'm looking forward to a great season. Although I've been traveling and playing in tournaments for most of my life being professional at this is a little different. Mainly I'm just having to adjust to the schedule of being away from home and having to live on the road at multiple weeks at a time. I'm learning how to better organize my time and the hours of my day so that I can practice smart as well as do all the little things that need to get done. Most of all, as hard as it is, I'm learning that I really need to be patient with myself. As an amateur and college golfer I was able to earn many accomplishments and I was consistently able to be on top in my tournaments. So far golf has been a little more challenging possibly because I demand more from myself. At the moment I'm constantly saying my moto to myself, " one shot at a time, one hole at a time, one day at a time"....and now i can add "one week at a time" if I commit to this focus then who knows what can happen!
until next time!
Candace
So whats next up? This Friday Im on the road again!
-Monday March 21: Monday Qualify for the LPGA Kia in California (so I'm looking to stay in California for that week)
- If for some reason I don't qualify then I play March 24-27 in LPGA Futures Tour Event in Florida
- March 31-3 LPGA Futures Tour Event in Florida
- March 7-10 LPGA Futures Tour Event in Mexico
To follow my day to day scores go to www.lpgafuturestour.com
Tuesday, March 15, 2011
Tuesday, January 11, 2011
What is Eating Clean?
What a better time to be introduced to clean eating then a time of the year where every one is setting new goals for themselves. Being healthier is always a great goal to set. I know I say this statement a lot and maybe many of you are asking what exactly I mean when I say to "eat clean". The definition of eating clean may have different variations but I follow Tosca Reno's version of clean eating (eatcleandiet.com). Eating cleanly is all about fueling your body with what it needs and craves to help you perform your day to day tasks with vibrant energy. You eat with a conscience. This means you listen to your body signals and are constantly aware of what you are eating and how your body reacts to the food. So how do you eat clean?
In a day I try to follow a 40, 40. 20 principle where 40 percent is Carbohydrates and Proteins and 20 percent is from fat. Ideally each of your meals should contain a protein and a carbohydrate. This is because carbohydrates are used in the body for quicker energy and so paired with protein this combination has a more long lasting energy effect and helps stabilize your blood sugar levels. You should eat your carbohydrates from whole grains (oatmeal, wheat bread/wraps, brown rice), fruit, and vegetables. Proteins need to be as lean as possible meaning as little fat as possible. Fat from animal fats are saturated and this is bad! Too much of this fat is what you find around your arteries etc. You want unsaturated/ hydrogenated fats which aren't solid at room temperature. So lean proteins include chicken, pork loin, lean beef, sea food, egg whites, protein powder, and even beans. Good fats are nuts, oils (olive, coconut, sunflower,etc), nut butters, avocados.
Most people I talk to are intimated by eating 5 or more meals a day every 2 to 3 hours. Yes, this is a lot of eating, but its so important to eat smaller meals throughout the day rather than 3 mid-size meals...or worse one big whopper at the end of the day. Eating throughout the day not only stabilizes your blood sugar for long-lasting energy, but it also revs up your metabolism so you are burning more calories during the day. It may also be hard to believe but you will lose more weight eating more food! Clean food is REAL food. It is perfect food you can actually eat more of because of its lower calorie, salt, and fat content. This is a way lifestyle not simply a diet to lose weight quickly. Yet, it does take some planning and organization to get it engraved into your days. For example, I typically plan out a few meals to cook for the week that I can munch on often. Then, I will usually pick a day to get it all done. I will do the grocery shopping, cut up and wash fruit and veggies for quick grabbing, and prepare some meals in one day. Once you get the hang of a routine like this you will be amazed with how easy this all becomes. I hope this helps with some questions on clean eating and maybe this will inspire a few of you to try this out. If you have any questions or simply help with a head start please contact me!
A typical meal plan for me:
meal 1 (6:30/ 7am)- 1/2c oatmeal (or oat bran), 2 tbsp ground flax, 2 tbsp wheat germ, 1/2c berries, 1 c milk (or scoop of protein powder), green tea with lemon
meal 2 (9am) - 3 egg whites, spinach, tomato, 1 small apple
meal 3 (12/1pm)- veggie soup (low sodium) broth based, 4oz grilled chicken
meal 4 (3)- 1 Ezekial bread slice, 1 tbsp peanut (or almond) butter, cucumber
meal 5 (6)- 4 oz salmon with spices and lemon, veggies, small sweet potato with cinnamon
- You eat 5-6 meals a day
- You eat every 2-3 hours
- You do not eat processed, chemical enhanced, or artificially sweetened foods
- You stay away from the white stuff (sugar, flour, salt)
- You eat as organically as possible
- You watch your portion sizes
- Drink a lot of water (at least 2-3 liters)
In a day I try to follow a 40, 40. 20 principle where 40 percent is Carbohydrates and Proteins and 20 percent is from fat. Ideally each of your meals should contain a protein and a carbohydrate. This is because carbohydrates are used in the body for quicker energy and so paired with protein this combination has a more long lasting energy effect and helps stabilize your blood sugar levels. You should eat your carbohydrates from whole grains (oatmeal, wheat bread/wraps, brown rice), fruit, and vegetables. Proteins need to be as lean as possible meaning as little fat as possible. Fat from animal fats are saturated and this is bad! Too much of this fat is what you find around your arteries etc. You want unsaturated/ hydrogenated fats which aren't solid at room temperature. So lean proteins include chicken, pork loin, lean beef, sea food, egg whites, protein powder, and even beans. Good fats are nuts, oils (olive, coconut, sunflower,etc), nut butters, avocados.
Most people I talk to are intimated by eating 5 or more meals a day every 2 to 3 hours. Yes, this is a lot of eating, but its so important to eat smaller meals throughout the day rather than 3 mid-size meals...or worse one big whopper at the end of the day. Eating throughout the day not only stabilizes your blood sugar for long-lasting energy, but it also revs up your metabolism so you are burning more calories during the day. It may also be hard to believe but you will lose more weight eating more food! Clean food is REAL food. It is perfect food you can actually eat more of because of its lower calorie, salt, and fat content. This is a way lifestyle not simply a diet to lose weight quickly. Yet, it does take some planning and organization to get it engraved into your days. For example, I typically plan out a few meals to cook for the week that I can munch on often. Then, I will usually pick a day to get it all done. I will do the grocery shopping, cut up and wash fruit and veggies for quick grabbing, and prepare some meals in one day. Once you get the hang of a routine like this you will be amazed with how easy this all becomes. I hope this helps with some questions on clean eating and maybe this will inspire a few of you to try this out. If you have any questions or simply help with a head start please contact me!
A typical meal plan for me:
meal 1 (6:30/ 7am)- 1/2c oatmeal (or oat bran), 2 tbsp ground flax, 2 tbsp wheat germ, 1/2c berries, 1 c milk (or scoop of protein powder), green tea with lemon
meal 2 (9am) - 3 egg whites, spinach, tomato, 1 small apple
meal 3 (12/1pm)- veggie soup (low sodium) broth based, 4oz grilled chicken
meal 4 (3)- 1 Ezekial bread slice, 1 tbsp peanut (or almond) butter, cucumber
meal 5 (6)- 4 oz salmon with spices and lemon, veggies, small sweet potato with cinnamon
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