You burn a tremendous amount of calories during a round of golf, so to keep your energy level up for the entire 18 holes, you need to fuel your body.  It is important to make the right food choices to sustain your energy, but also to avoid weight gain.  It is easy to grab the first snack or drink on the golf course when you are hungry and thirsty; many golfers, unfortunately, go for candy bars, chips, hot dogs and soda, all which can wreak havoc on your blood sugar and energy level.

On-Course Basics:

1. Say No to Soda on the Golf Course-

Soda is loaded with sugar and calories and totally devoid of nutrients. The caffeine in soda can actually dehydrate you leading to headaches, loss of focus and fatigue. Try to drink water instead of soda during your round. Add a slice of lime or orange to your water. Companies are not offering flavor packets for water, just make sure they are all natural.

2. Eat More Fresh Foods on the Golf Course-

Packaged foods are loaded with calories, saturated fat and preservatives that can lead to disease and sickness.  Try to avoid the temptations at the snack bar and beverage cart by bringing your own snacks from home.  Fresh foods are more nutritious and contrary to what you think, are not hard to pack.  Use small plastic containers to pack fresh fruit, low-fat cheese and whole wheat crackers or tuna and chicken salad.

Qviana has a perfect energy bar that you can stash in your golf bag if you don’t have time to pack your own snack.

Qivana has created the Metaboliq Bars- made of whey protein, 200 calories- with 15 grams protein and 14 grams carbohydrates.  The 1:1 ratio of  carbs to protein can prevents your insulin from spiking to keep your energy level steady and allows you to burn fat and preserve muscle. The bar is fortified with leucine- which has also been shown to be a key amino acid to help preserve muscle while you are burning fat. To order your Qivana bars and find out more information visit www.qinfo.myqivana.com.

3. Walk Whenever You Can-

Even if you ride a golf cart, you can try to walk as much as possible on the golf course. Walking helps boost your metabolism to help you burn more calories and help make your heart and bones stronger.

4. Avoid the 19th Hole Blues-

It is easy to chow down loads of calories after a round of golf.  If you have not eaten during your round, you will be over-hungry and over-eat after your round.  Avoid overeating by snacking throughout your round,  so that you are not starving when you finish.  Drink a tall glass over water before your meal comes or order a small bowl of broth soup instead of eating chips or bread while you wait for your meal.

5. Play More Golf-

It is important to spend time outdoors in the fresh air. People who tend to stay inside, eat more than people who get outdoors on a daily basis.

For more tips visit: KPJgolf.com.

Disclaimer-This program is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Any participant should not attempt any exercises mentioned herein, without reviewing and consenting with their doctor or health professional.  Karen Palacios-Jansen, Cardiogolf and KPJgolf.com are neither responsible, nor liable for any harm or injury resulting from these exercises or the use of the Cardiogolf program described herein.