To fuel your hard working body throughout a round of golf, find healthy snacks that are both tasty and satisfying. Steer clear of cookies and chips and go nuts…and fruits and cheese. A handful of almonds, or apple and cheddar slices not only fill you up, they add to your nutritional bank account.  Stay the course with these smart tips and recipes from national partner, Cabot Creamery Cooperative!

Start your day by fueling your body. A balanced breakfast is the foundation of any healthy eating plan. Be sure that your breakfast choices will help fuel your activity throughout the day. And remember that eating breakfast stimulates your metabolism. Skipping breakfast can hinder weight loss. http://www.cabotcheese.coop/pages/recipes/recipe.php?id=508&catID=54

Plan ahead. Take time over the weekend to plan meals for the week. Make a list and shop for what you’ll need. Try making larger batches of nutritious meals – then put them in portion-controlled containers for later in the week. Wash and cut up fresh fruits and veggies so they’ll be handy for cooking and snacking. Stock your pantry with whole grain cereals, protein-enriched pasta, and beans. http://www.cabotcheese.coop/pages/recipes/five-day-planner.php

Say Cheese…and Greek yogurt…and lean meat, beans, fish, and nuts. A nutritious diet for most women calls for about 45 grams of protein per day, so it is important to include protein rich, nutrient dense foods into your diet. Lean cuts of meat and poultry are great sources of protein as are beans and nuts. Fish is another excellent source of protein and its oils help protect against heart disease. Using Greek yogurt instead of regular yogurt adds extra protein too. http://www.cabotcheese.coop/pages/recipes/recipe.php?id=448

Lighten up! Just because you’re watching calories and fat intake doesn’t mean you have to give up old favorites. Learn how to make substitutions for high calorie, high fat or high sugar ingredients. You can replace the oil in some cake recipes with applesauce. Even your favorite comfort foods, like Mac & Cheese, can be made a healthier way. http://www.cabotcheese.coop/pages/recipes/recipe.php?id=365

You’ve got to move it, move it! A sensible, balanced diet plays a huge role in maintaining a fit, healthy lifestyle. But diet alone won’t do the whole job. A consistent plan of aerobic exercise and strength training, will add years to your life…and life to your years. Make exercise a priority for you and your family. Find ways of working out that work for you, whether you like to bike, swim, walk, run or go to the gym. Find a fitness buddy to help keep you motivated. Listening to music or an audio book is another way to keep a workout fresh.

Sample the delicious assortment of Cabot Cheddar Cheeses at all of the Women on Course Signature Events!

As a homebuyer in a brand new community which lot would you choose?  The larger lot with beautiful wooded views, or a smaller site on the golf course.  It took some convincing, but Renee Williams’s husband got her to agree to build their home on the golf course – which looking back now was a very wise choice.  Shortly after moving into their new home, Renee and Gary Williams embraced their new community.  They joined the local golf club, took some lessons and Renee’s obsession for the game of golf was born.  Her license plates read: GOLF LDY – need we say more?

Overcoming fear

Used to playing as a twosome with her husband, Renee’s biggest obstacle to overcome was the paralyzing fear of playing with strangers.  She will never forget their first golf vacation to Pinehurst.  It was only minutes before their first round that Gary told her they would most likely be paired with other players.  Her first reaction was to leave the course, but Gary assured her that most golfers are hacking away at the ball so she had nothing to worry about.  Eighteen holes later, after she outplayed the two super nice men that joined them, her fear became history!

Husbands and golf

Renee considers herself blessed because her husband genuinely enjoys playing golf with his wife. Equally matched, Gary and Renee enjoy quality time on the course, often turning a leisurely round into a competitive match, which keeps things interesting and fun.

One of Renee’s favorite golf moments occurred when she and her husband were paired with two men in her hometown of Winchester, VA.  After a few holes one man commented, “You have a wonderful swing” to which she replied, “Thank you very much”.  Gary added, “Yes she does, I paid a lot for it”.  While they all enjoyed a good laugh there lays the key to her golf success.  Renee’s best advice to women who want to play is to invest in lessons right from the start.  “The game will be more enjoyable and less stressful if she takes lessons and course management advice from a professional, not her husband or significant other.”  Just ask her husband.

Golf in business

As an executive assistant in corporate America, Renee has learned that golf is pivotal in everyday business.  She has experienced first hand that golf provides a platform for people, at all levels within a company, to interact.  Renee and her longtime boss recently relocated to a national defense firm and it quickly became known (by Renee’s proud boss) that she was a ‘golfer’.  Not long after, the men came knocking at her door to invite her to play in corporate outings and charity events.   Her confidence to get out there and play has allowed Renee to gain visibility, especially among the higher ranking men.

Women on Course

Renee became a Women on Course member two years ago, and meeting phenomenal ladies at the Signature Events keeps her coming back.  She is particularly excited to attend her first 3-day event at the Homestead this May with a girlfriend.

“WOC is an environment whereby you will be embraced regardless of your golf skill set.  The women who lead the organization are fun and welcome you with open arms.  The women who attend are diverse, come from various backgrounds and most importantly, they are eager to help one another.  There is never any intimidation, which is unfortunately a common complaint among women beginners.  In my opinion, the essence of WOC is to encourage and support women in their quest to take part in the golf lifestyle…a lifestyle that is full of endless personal and professional possibilities.  Networking, socializing, learning, growing and establishing new friendships is the foundation of Women on Course.  The vibe is inspiring and nurturing; you feel empowered and ready to take on the world when you depart a WOC event.  Lastly, you can be assured good fellowship, lots of laughter and wine is what it’s all about at the end of the day!”

What Renee loves about golf

What solidified Renee’s love for the game is the serenity and peace she finds on a golf course, which provides a beautiful escape from the daily hustle and bustle.  But it would be unfair if we didn’t mention her obsession with golf apparel – in that beautiful lot on the golf course, her golf clothes and shoes have their own closet : )

Once you’ve decided that you’d like to play the game, a basic set of golf clubs is all a beginner needs be ready for tee time! So what exactly do you need to have in your golf bag, besides sunscreen and good supply of balls?  It’s perfectly acceptable to start with just a few favorites, but as you gain skills you’ll want a variety of clubs for different situations.

A complete set of women’s golf clubs might include three woods (driver, 3 and 5 wood), eight irons (4,5,6,7,8,9, sand and pitching wedge), two hybrids (5 and 7) and a putter.  Any combination is acceptable, but according to the rules of golf you can’t carry more then 14 clubs in your bag at one time.

The process of buying a golf set can be overwhelming considering the variety of clubs on the market, different technology features, and price tags that vary greatly.  As a beginner, you are looking for equipment that will make it easier to hit the ball so the latest technology and most expensive set may not be for you.  Shopping for equipment should be one of the fun things about golf, so grab a trusted friend and go!

Where to Buy

The best place to decide what to buy is at a location where you can hit a variety of clubs and compare your results.  Many golf stores have indoor hitting bays were you can try before you buy. Look for ‘demo days’ scheduled at a local golf club, where several brands will set up on the driving range for you to try their products.  Online shopping will allow you to quickly compare prices and features.  Look for sites with customer service support to answer questions.

Starter Sets

Starter sets are a perfect option for a beginner.  They include a full set of basic clubs incorporating technology with beginners in mind. These sets generally include a variety of woods, irons, hybrids, wedges, and a putter, and are typically sold in 9 or 14 clubs sets.  New golfers generally gain more confidence using the higher number woods and irons because the loft of the club makes it easier to get the ball in the air. Eventually beginners will improve and move on to the lower number clubs designed for more distance.

Consider a Half Set

Although there is nothing wrong with someone new to the sport buying a full set of clubs, you can save money by starting out with a partial set. If you are testing out the game or don’t want to invest too much up front, consider buying a few of the clubs you are able to hit consistently along with a putter.

Used Clubs

It’s not a good idea to skimp on modern golf technology for the sake of saving a few dollars. While used sets can be less expensive, they are likely years behind the current technology in the market – technology designed to provide golfers more success and enjoyment of the game. Make sure to ask when the set was originally purchased.  When searching for clubs, look for woods with large clubfaces, which are generally more forgiving. Look for irons that have perimeter weighting, which will offer the most forgiveness heel to toe on mis-hits, and help compensate for less accurate swings.  Consider a set that includes a hybrid, which is a smaller faced wood that is generally easier to hit than the lower numbered irons.

Customizing Your Own Set

You may decide to assemble your own set of clubs all at once or over time. A professional club fitter can help you determine the best clubs that suit your physical attributes and skill level.  Customizing the club length, grip and flexibility of the shaft may be more costly, but the better a club ‘fits’, the more chance you will have for success.

Test out the latest clubs from Callaway Golf, featuring a 14 and 9 piece Solaire set for new and learning golfers.  Callaway demo stations will be at most Women on Course Golf Experience Events.  Register for an event near you.  http://www.womenoncourse.com/events.php

As temperatures soar this summer you may be temped to skip a few midday rounds of golf, but don’t miss out until fall.  As you stand over your August tee shot it’s easy to get distracted from your game.  With slippery hands from a fresh application of sunscreen, and those pesky gnats zooming around your head, no wonder the ball is going anywhere but on target.

With a little advance preparation, make your summer golf outing more enjoyable, and save a bundle buying last minute supplies in the pro shop.

Every summer golf bag should be stocked with items to help keep you cool and comfortable during your round.  And speaking of bags, consider swapping out to a lightweight bag with a built in cooler for beverages.

Sunscreen: Never leave home without it!  It is recommended that you apply a sweat-resistant sunscreen for every hour in the sun.  Protected skin will feel cooler then burned skin.  Spray applicators will to keep your hands dry when you reapply.

Spray Bottle/Portable Fan: Create your own ‘beach effect’ with a small spray bottle and a hand-held battery-operated fan.  If you feel overheated, spritz some water into the fan and cool your face, arms and legs.

Hats: It’s amazing how much cooler a hat will make feel without the sun beating into your eyes and face.  For double duty comfort, spray a bit of Bug Repellant on the brim of your hat to ward of insects.

Hydration: Be sure to drink plenty of water, which will be chilled if your golf bag has a handy cooler built in.  Sorry, alcoholic beverages don’t count as a hydration choice.  It is recommended to have at least one bottle of water for each alcoholic drink.

Snacks: Pack some light snacks such as water heavy fruits (grapes, watermelon, peaches) as well as nuts and energy bars to help keep you from feeling sluggish.  Be sure your trail mix is chocolate-free which will quickly melt in your golf bag.

Umbrella: Shady spots can be as much as 15 degrees cooler than the sun, and not all courses are lined with trees.  If you’re spending time walking or waiting on the course in the blazing sun, an umbrella will provide yourself some instant relief.

Grip Lotion: For an alternative to a hot leather glove, pack a bottle of a no sweat grip lotion.  Spray on your hand and it quickly turns powdery to give your hand a nice dry grip on your club.

Some tips for beginners:

Make Your First On Course Experiences Successful

• Prepare and Prepare Again:  Many new players do not realize all the rules, etiquette and skills necessary to have fun on the golf course.   The golf course (and your fellow players) expect you to have mastered a certain degree of knowledge and skill.  Be sure you have the appropriate equipment, basic knowledge of the game and hours logged at the practice range before you venture onto the course.

• Play Golf with a Mentor:  It seems so easy on the driving range, but once you get on the course there are layers of rules and etiquette expected of you.  Bring an experienced golfer to help you navigate the course and keep a proper pace of play.  Look for Women on Course Mentored ‘Nine & Wine’ Events (link to http://www.womenoncourse.com/events.php) which are designed to help golfers become course ready.

• Book a Late Afternoon Tee Time:  Summer means longer days and more available tee times.  Many courses offer lower ‘twilight rates’ when you book tee times in the late afternoon.  Not only will you save a few dollars, but typically courses are not as crowded so you might not have golfers playing right behind you, which can feel intimidating for the new golfer.

• Bring a Dozen Golf Balls:  Not all new golfers realize that this game often requires more than one ball to play a round of golf!  Searching for lost balls and fishing them out of the water takes up valuable time.  Best to bring at least a dozen and hope for the best.

Annika Sorenstam

For centuries, women have been fixtures in the game of golf. As the bruised economy slowly rebounds, the sport is gradually gaining momentum again—and a big part of that is due to the interest, skill, and enthusiasm of female players. Golf is a widely accessible activity, appealing to girls and women of all ages, races, body types, and occupations.

Which female golfers have helped to shape the sport? There are countless examples, but we’ve compiled a list of some of our favorite females to ever dominate the green.

10. Louise Suggs: Winner of the U.S. Open in 1994 with only 14 strokes, Suggs has walked away with 58 tour victories and 11 major championships in the 1940′s and 50′s. She is known for her quote: “Golf is very much like a love affair. If you don’t take it seriously, it’s no fun, but if you do, it breaks your heart. Don’t break your heart, but flirt with the possibility.”

9. Betsy King: After touring for seven years (1977-1983) without a single win, King went on to sweep the Women’s Kemper Open in 1984. Over the next five years, she garnered a total of 20 LGPA events. King is renowned for her position as the first career golfer to break the $5 million and $6 million earning markers.

8. Patty Berg: Winner of the very first Women’s Open in 1946, Berg was a professional golfer even before the founding of the LGPA Tour. She was then victorious in a record 15 major championships.

7. JoAnne Carner: Although Carner got somewhat of a late start—not going pro until her thirties—she went on to become a golf legend and to claim 43 tour victories. In 2004, 64-year-old Carner became the oldest player to make the cut at an LGPA tournament.

6. Karrie Webb: A member of the World Golf Hall of Fame, Web was one of the most famous female golfers of the late 90′s and early 2000′s. She has won seven major championships and holds world records.

5. Babe Didrikson Zaharias: After trying her hand at basketball, baseball, swimming, tennis, and an assortment of other sports, Zaharias took up golf. This sports hero won gold and silver Olympic medals in track and played in four PGA tournaments against men, making the cut in three. Zaharias was a co-founder of the LPGA.

4. Nancy Lopez: The forerunner of her contemporaries, Lopez won 48 tour victories in the 1970′s and 80′s. She’s known for her quote: “The simpler I keep things, the better I play.”

3. Mickey Wright: Winner of 82 tour victories and 13 major championship victories between 1956 and 1969, Wright is unarguably one of the sport’s highest-performing female players. She was quoted as saying, “When I play my best golf, I feel as if I’m in a fog, standing back watching the earth in orbit with a golf club in my hands.”

2. Kathy Whitworth: One of the top female golfers, Whitworth holds the record as winner of the most LGPA Tour events—in fact, she’s snagged more awards than any male golfer has won on any other tour.

1. Annika Sorenstam: Although Sorenstam doesn’t have as many wins as some of the other golfers on this list (she’s won 72 LPGA victories and 10 major championships), she takes our top spot because she earned those victories against some of the sport’s most competitive women players. Sorenstam is also credited with shooting the lowest round in LPGA history, tying Nancy Lopez for the longest LPGA winning streak and Mickey Wright for most wins in two consecutive seasons.

What do you think? Which female golfers would you add to the list?

Post provided by East Coast Golf Sales. We specialize in selling women’s only golf equipment including clubs, gloves, visors, crystal golf balls and all other ladies golf accessories.

Stacy Lewis

June is not only Women’s Golf Month, it’s also Scoliosis Awareness Month and it’s the perfect time to honor Stacy Lewis, who overcame a 45 degree curve in her spine caused by scoliosis to become one of the LPGA’s rising stars.  She’s also the star of this week’s episode of Athlete 360, a new sports medicine show on Fox Sports that says it “lets viewers get to meet their favorite athletes, inside and out – literally.” Let me tell you, no story on this great show has been more inspiring than Stacy’s.

Many of you may be familiar with Stacy.  If you’re not, let me tell you about her.  At 11, Stacy was diagnosed with scoliosis. At 12, she started to play golf.  For 6 years, Stacy wore a back brace 20 hours a day to try to correct her curve.  She continued to play, despite the discomfort of the brace in the sticky Houston heat. Her senior year of high school, Stacy got two pieces of news: 

1. She’d received a full scholarship to play golf from the University of Arkansas

2. She’d need surgery to stop the curve in her spine from growing

Stacy’s doctor performed a complex surgery, implanting five titanium screws and a rod in Stacy’s spine, in such a way that she’d have greater flexibility in her swing.  Stacy spent the first half of her freshman year recovering from the surgery, spending time at competitions with her coaches instead of teeing off – an experience that Stacy later said was invaluable, because she got to learn so much from her coaches.  Her short game also improved dramatically during her recovery, because it was months before she could do anything but chip and put.

Stacy, the little girl with a spinal deformity, went on to become a 4-time All American, won the NCAA Championship, won Q-School in 2009, and recently took second to Ai Mayazato at the Tres Marias Championship in Mexico.  She’s a quickly maturing golfer, and she has a long career ahead of her.  Watch a great video of  one of Stacy’s great approach shots here.

The most fascinating part of the whole story is that Stacy’s spinal curvature may have actually helped her golf swing.  According to the show’s host, Mark Adickes – a former Super Bowl winner turned Harvard-educated orthopedic surgeon – “Sometimes surgery marks the end of a career.  Sometimes an athlete gets pieced back together to continue on.  Rare is the case where surgery makes a career possible.”  In Stacy’s own words:  “The way [the spine] was curved, I mean it was perfect for my golf swing. I’m more limited on my turn on my through swing than going back which is…good for golf.”

Female athletes have made great leaps and bounds just in my lifetime. But, in a world where women still make less money than male athletes and have to overcome great adversity to become respected as athletes, the lesson of Stacy Lewis’s story is a valuable one. In the face of great adversity, Stacy took what many would have considered an unconquerable flaw and used it her great advantage. We should all strive to do the same.

To learn more about Athlete 360 and Stacy Lewis, visit the show’s Facebook page.