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An Ohio licensed Physical Therapist, TPI Certified Golf Fitness Instructor and K-vest Level one certified instructor providing simple exercises for golfers that empower them to train without pain.

Friday, July 6, 2012

Golf Nuts For Weight Loss!

Here's a useful article on the use of Almonds. I have lost twenty pounds during the past year by switching my diet to include, among other things Almonds and fruit as a snack during my day...

Single Foods Monday - Almonds

Think of “garnishing” each meal with heart healthy mono and polyunsaturated fats.
By Amy Goodson - Posted July 27, 2009

“Eat fat to burn fat” you might have heard. Fat is essential in the diet as it transports and stores fat soluble vitamins A, D, E & K. It also helps in insulation, thermoregulation in body temperature and plays a role in hormone production.

You have to have fat in the diet, but you don’t need as much of it as
carbohydrates and protein as fat yields 9 calories per gram and carbohydrates and protein each yield 4 calories per gram. Thus think of “garnishing” each meal with heart healthy mono and polyunsaturated fats.

Exhibit A…let’s look at the almond… Almonds contain the most nutrients when compared to other nuts. They are rich in vitamin E, calcium, phosphorus, iron and magnesium. They also contain zinc, selenium, copper and niacin which are key contributors/regulators in metabolism.

In addition, raw almonds are a winner for heart health because they are rich in fiber which helps lower LDL (bad) cholesterol. To add to their cardiovascular benefits, almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almonds are also a source of folic acid and therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries.

To top it off, fat slows down digestion so you feel full faster and longer…it provides the satiety we all want after a meal.

Single Food Post-workout Snack with Almonds:
Yogurt Parfait with 6 oz fat-free Greek yogurt, ½ cup blueberries, 2 Tbs. natural honey, 1/8 cup ground raw almonds

Nutrition Facts: Calories: 320, Carbohydrate: 48 gm, Fiber: 3 gm, Protein: 16 gm, Fat: 6 gm

Single Food Meal with Almonds:
 4 oz salmon topped with 1/8 cup sliced almonds, 1 ½ cups broccoli Nutrition Facts: Calories: 445, Carbohydrate: 33gm, Fiber: 9 gm, Protein: 33 gm, Fat: 19gm

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