Eating a healthy diet is generally the same for everyone, however, each person can personalize their diet specifically for them. By being observant and “in tune” with your body, you will notice that certain foods make you feel great while other foods don’t. To eat a diet that is right for you, it is important to notice how the food you eat makes you feel.

What is craved is not always what is healthiest. One might crave a cupcake, but after eating it they feel lethargic. What the body craves is not exactly what is best for it when there are food addictions. The body can be addicted to a food, for example, wheat or sugar, but at the same time can be harmed by those foods.

On the other hand, eating a salad may leave a feeling of being light and energetic. This is a good indication that this food is good for you. Additionally noticing how combinations of foods make the body feel can be beneficial.  When eating the right foods the body digests the food easily. If you are hungry, eat, but don’t snack just to be snacking.  Maintaining an optimum weight and weight loss, if needed, is very possible when eating a diet that makes your body feel healthy. Gravitate toward foods that make the body feel good after they have been eaten rather than focusing singly on the pleasure while eating creates a healthy habit of long term health and well being.

Counting Calories:

During the off-season, J.L. and Dawn Lewis implemented a calorie tracking program. Counting calories is one way to become more aware of what you are eating, and a possible way to lose weight. Simply writing down what you eat daily immediately brings more awareness to your diet, which will result in healthier eating. “I’ve noticed that some things that are healthy for my body have a lot of calories like salmon, nuts, and some fruits.  I don’t want to eliminate these healthy foods from my diet.” says Dawn Lewis.  “Since there are a set number of calories to use each day to stay at your optimum weight, I’ve found that when I’m faced with a decision about which food to eat in a meal to stay within my caloric balance I find it easier to choose the healthier foods and forgo the ones that are not.”

“And,” she continues, “If I really want that chocolate chip cookie, I make sure I add additional exercise to my routine that day so that my caloric intake is in the black and not in the red. Calorie counting is a lot like maintaining a balanced budget.  You can’t spend more than you make without negative consequences.  If you want to spend more, make more income or find a way to live within your means.  The body is the same.  If you eat more than your optimum caloric intake the body will gain weight or become ill, so eat less calories and/or exercise more to increase the number of calories available to stay balanced.”

When J.L. was asked what he thought of calorie counting, he said, “I think calorie counting is a great way to control or lose weight which is what most people need to do for their health. Many serious health problems are related to weight so counting calories could save many lives. Being alkaline is also important for preventing major health problems so adding alkalinity to counting calories should be a good method for great health. Throw in some exercise and you should be on your way to better health!”

Health is one of our most important assets as humans. Notice how you feel when you eat different foods, and choose to eat those foods that make you feel the best after you eat them. Eating a healthy diet that is right for you will allow you to perform at your optimal ability level, whether on the golf course or in any other situation in life.

It is easy to slip out of regular physical activity and the golf routine during the off-season and winter months. Although it is natural for us to rest more in the cold months, it is also healthy for us to stay active.

Golf Exercise

Exercise helps to cleanse the body, improve circulation, and increase mind-body coordination. J.L. Lewis recommends having a regular workout program for golf consisting of:  stretching, cardio-vascular exercise, core strength training, and walking.

Do a cardiovascular workout to increase your heart rate for at least 15 minutes, working up to 45 minutes, four times a week. Core strengthening exercises should be practiced twice a week. Include upper body training which can be done with light weights or power bands. Also, include leg strengthening exercises such as wall squats or sprint drills twice a week.

Take time to walk the golf course during the off-season to keep the walking muscles in shape. When the golf season approaches, it is helpful to walk in your golf shoes at least nine holes a day. When the weather permits, get a carry bag and walk the golf course. Or, at least walk between shots whenever possible.

These tips should be helpful for staying in shape and in practice during the off-season of golf. Our body will tell us what it needs if we listen to it. If the body feels stiff one morning, then spend more time stretching. If your legs feel overly sore from wall-squats, then ease up on the leg-strengthening exercises some. Every individual person knows their body better than anyone else. Being in tune with the body and tending to its needs is critical to healthy, happy living and an improved golf game! Be sure to consult with your local trainer and/or physician for specific exercises designed for your level of fitness.

Mental Golf Routine

Though we may not physically play as much golf in the winter, we certainly can still practice with our minds. Visualizing hitting successful golf shots for 10 – 15 minutes a day will bring about amazing results. This mental exercise can be practiced during workouts each day, or whenever a spare moment is available. Listening to tapes with positive subliminal messages about golf can be helpful as well. Use tapes that have positive affirmations about the golf game; such as,” I am a great golfer,” and,” I play to the best of my ability.” Hearing positive affirmations, whether consciously or subliminally on a consistent basis will turn your desires into reality.

Fresh Fruit and Vegetable Juice Provides More Energy for Golf

It is widely known that eating plenty of fruits and vegetables leads to a longer, healthier life with less illness and “dis-ease.” While eating whole fruits and vegetables certainly has its benefits, juicing fruits and vegetables provides a means by which to obtain a significant serving of fruits and vegetables in one meal. Juiced fruits and veggies offer a tremendous amount of enzymes, which are essential for the digestion and absorption of food, and are critical for most of the metabolic activities continuously taking place in the body. Enzymes are destroyed by heat and cooking. Consuming fresh juices allow for the enzymes to stay intact. Whole fruits and vegetables contain fiber, which is healthy as well, although it slows the process of absorbing nutrients into the body. Juicing removes the fiber in plants, and makes food easier to assimilate. In addition, fruits and vegetables are full of fresh water as are fruit and vegetable juices. Our bodies are made up of 80% water, so fluid is essential for our bodies to operate healthily and juicing provides an abundant amount of water.

Arnold Van Den Berg, founder and President of Century Management implemented a vegetable and fruit juicing program in his office about two and a half years ago. He supplies fresh organic vegetable and fruit juices for his office staff of forty people, and has seen anecdotal benefits such as lowered cholesterol, weight loss, reduction in allergies, and quicker recovery from colds. Arnold finds there are many benefits to juicing. There are three to five times more vegetables in one glass of juice than you would typically eat in a sitting. For example, there are eight carrots in an eight ounce glass of carrot juice. Additionally, juice goes into the blood stream in just 15 minutes and provides instant benefits, including more energy. Arnold says that drinking juice also gives the body a rest, since the juice is so easy to digest. Arnold has found that the body does not need as much food when drinking vegetable juice since the body is getting most of the nutrients it needs from the juice. Thus, drinking fresh squeezed juice can also assist in weight loss. It is also great for anyone going through surgery. Arnold highly recommends Dr. Walker’s book , Fresh Vegetable and Fruit Juices. In his book, Dr. Walker explains how juicing can be used to improve health and healing. Using his book as a reference guide, find the ailment or deficiency and drink the recommended juices that increase the nutrients that help with that particular deficiency. Instead of taking supplements for a deficiency you can just drink the appropriate juice.

Juicing can give the body an energy and endurance boost which can be just what is needed when playing a five-hour round of golf! The process of digestion is much easier with a juicing program than when eating heavy meals. This extra energy and stamina can help improve your scores and achieve your potential as a golfer.

“Juice Bars” are becoming common in several cities around the United States, serving yummy concoctions of fruit and vegetable juices as well as “shots” of nutrient-packed foods such as wheatgrass, ginger and aloe vera, among others. With a little bit of financial investment, time, and commitment, one can have their own juice bar at home. Whether you choose to buy juice at your local juice bar or create your own at home, incorporating consistent juicing  into your health and wellness program can improve every area of your life.

Are you interested in learning more about golf exercise, diet, and nutrition and how it can improve your golf game? Read other articles written by J.L. in the J.L. Lewis Team Articles section of JLLewisGolf.com.

Organic Foods

Organic fruits and vegetables are grown in a way that limits the amount of synthetic materials used during production. Pesticides and herbicides were not introduced until the 20^th century, so for a large majority of history all foods were organic. In the past 100 years or so, there has been a significant increase in pesticide and herbicide use, especially in the production of food. The way these chemicals affect the human body is not totally known. It is known that these chemicals accumulate in the body’s tissues. In general, the human body sustains immunity and people feel better when they eat food that is grown as naturally as possible, without the use of synthetically derived materials.

Today organic food may be difficult to find or is more expensive than conventionally produced food. There are certain foods that consistently contain less pesticide residues than others, and these are known as the “Clean 15.”

The “Clean 15” – (Lowest in Pesticides)

1. Onions
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potato
15. Honeydew Melon

Likewise, there are foods that consistently contain higher amounts of pesticide residue, and these are known as the “Dirty Dozen.”

The “Dirty Dozen” – (Buy these Organic)

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (Imported)

Benefits to Buying Organic:

In addition to health benefits, organic farming is much safer and healthier for the environment since the soil is not depleted of essential nutrients, and because it does not contribute toxic runoff as their conventional counterparts do. Toxic runoff damages not only surrounding eco-systems, but those downstream as well, causing huge and damaging algal blooms at the mouths of our rivers. Organic agriculture relies on non-chemical ways of maintaining soil fertility, managing pests and controlling weeds, thus eliminating the need for synthetic fertilizers and toxic pesticides.

Try it out for yourself! Make your next on-course snack an organic one. See if you are able to tell a difference in the way the food tastes or the way you feel.

Visit www.foodnews.org for more information and to get a copy of their free guide “Pesticides in Produce.”

Are you interested in other health-related articles? Visit the J.L. Lewis Team Articles section of of JLLewisGolf.com to read more articles on golf exercise and nutrition!

Golf Exercise to Improve the Golf Swing!

In this golf video tip J.L. Lewis demonstrates a golf exercise to improve alignment. This swing tip will help to ensure that the ball is on line on all shots, even short game shots. This golf practice drill is helpful for beginner golfers and professionals alike!

For more helpful golf video tips, visit the Video Archives section of J.L.’s official Tour Site, JLLewisGolf.com.

Best Golf Instruction Series Summary

To become a better golfer it is essential to consistently strike shots that travel exact distances.  There are several variables involved in this process including: golf equipment, golf swing techniques, different playing conditions, adrenaline under pressure, and knowing your capabilities on each day.

Be Fitted with the Proper Golf Equipment

Starting with golf equipment, the most important component is the golf ball.  Having the correct launch and spin will greatly increase your chances of consistent shot making. Go to a local club fitting center to measure launch and spin to determine the best ball for you. Next, be sure to determine the proper length clubs with the correct shaft, golf grip size, loft and lie of the club head, and club head type that matches your ability level. The higher handicap player will need a more forgiving club head than a lower handicap player. All of these components can be determined at the fitting center and perfected by trial and error on the course. If you have the correct golf equipment, only small adjustments are needed to realize your ball striking potential.

Swing Tips – Producing a Consistent Golf Swing

After deciding on golf equipment, make sure that your fundamentals are correct so that you can develop a consistent golf swing that produces the same speed on every shot. Even top level golfers have problems with this and need to make adjustments.  This can be corrected by making adjustments to the basic fundamentals of the golf grip, ball position, stance, or posture, or a change during the golf swing. Long hitters have more of a challenge because their mistakes are amplified due to their high swing speed. A consistent golf swing can be achieved by knowing the pre-swing fundamentals and by finding a good teaching professional to clarify what adjustments and swing keys will help to produce a consistent swing.

Golf Exercise – Learning Distance Control

Knowing Golf Course Conditions

Once you have the correct equipment and proper swing techniques the next step to distance control and good shot making is knowing how different conditions will affect how far the golf ball travels.  For example: at sea level with no wind my 8 iron flies 154 yards when the temperature is above 75 degrees. If the temperature is lower than 75 degrees, the ball flies proportionally shorter.  At sea level, in 40 degree temperature the ball will fly 145 yards with no wind. The only way to really learn this invaluable information is to practice in all conditions and elevations. Distance the ball travels is effected by wind, altitude, temperature, humidity, and the condition of the golf ball. Experience is the best teacher and writing down how far each shot flies in practice and during rounds will expedite this learning process.

Adrenaline

Another important factor in distance control is understanding how adrenaline increases under pressure will increase strength and club head speed. During my career I have been in contention to win on several occasions and I know that nerves and adrenaline increase club head speed and cause the ball to travel farther than normal. I allow for five to ten yards more carry on short to mid iron shots and 10 to 20 yards more carry on long iron and tee shots. Know this tendency, and realize this is a good thing because the farther the ball can fly the shorter the course will play. The more you can experience this state of heightened awareness when in contention the more comfortable and effective you will be. This nervous feeling is the reason for playing in competition and should be welcomed because it means you are playing well and getting closer to reaching your potential.  Performing well when you are pressured is essential for any competitive golfer to be their best.

Physical Condition

Finally, the  factor that is different each day is how you are feeling. Some days the strength level is 100%, and other days it may be 50% depending on what you ate, if you are feeling ill, how you slept the night before, or what is going on mentally that could affect your energy level. On the range prior to the round is the time to determine all of these variables that could affect your ability to swing the club consistently. I know on full strength days there is no doubt that I will make full swings as much as possible, but on days when my energy is less than normal I will take more club and swing easier to produce the needed yardage. Again, experience will teach you all of this important on course knowledge that if used properly will improve scoring ability in all conditions.

For more golf tips, visit JLLewisGolfTips.com.

Golf Exercise – Learning Distance Control

Best Golf Instruction Series 3:

Golf Course Conditions, Adrenaline, and Energy Level

To become a better golfer it is essential to consistently strike shots that travel exact distances.  There are several variables involved in this process including: golf equipment, golf swing techniques, different playing conditions, adrenaline under pressure, and knowing your capabilities on each day.

It’s important to first be fitted with the proper golf equipment, and then to develop a consistent golf swing.  To learn more about these steps for knowing yardages with each golf club, read the first and second articles in this series, Be Fitted with the Proper Golf Equipment, and Swing Tips – Producing a Consistent Golf Swing.

Knowing Golf Course Conditions

Once you have the correct equipment and proper swing techniques the next step to distance control and good shot making is knowing how different conditions will affect how far the golf ball travels.  For example: at sea level with no wind my 8 iron flies 154 yards when the temperature is above 75 degrees. If the temperature is lower than 75 degrees, the ball flies proportionally shorter.  At sea level, in 40 degree temperature the ball will fly 145 yards with no wind. The only way to really learn this invaluable information is to practice in all conditions and elevations. Distance the ball travels is effected by wind, altitude, temperature, humidity, and the condition of the golf ball. Experience is the best teacher and writing down how far each shot flies in practice and during rounds will expedite this learning process.

Adrenaline

Another important factor in distance control is understanding how adrenaline increases under pressure will increase strength and club head speed. During my career I have been in contention to win on several occasions and I know that nerves and adrenaline increase club head speed and cause the ball to travel farther than normal. I allow for five to ten yards more carry on short to mid iron shots and 10 to 20 yards more carry on long iron and tee shots. Know this tendency, and realize this is a good thing because the farther the ball can fly the shorter the course will play. The more you can experience this state of heightened awareness when in contention the more comfortable and effective you will be. This nervous feeling is the reason for playing in competition and should be welcomed because it means you are playing well and getting closer to reaching your potential.  Performing well when you are pressured is essential for any competitive golfer to be their best.

Physical Condition

Finally, the  factor that is different each day is how you are feeling. Some days the strength level is 100%, and other days it may be 50% depending on what you ate, if you are feeling ill, how you slept the night before, or what is going on mentally that could affect your energy level. On the range prior to the round is the time to determine all of these variables that could affect your ability to swing the club consistently. I know on full strength days there is no doubt that I will make full swings as much as possible, but on days when my energy is less than normal I will take more club and swing easier to produce the needed yardage. Again, experience will teach you all of this important on course knowledge that if used properly will improve scoring ability in all conditions.

PGA Player J.L. Lewis Teaches Golf Exercises for Pitching and Chipping

PGA TOUR Pro J.L. Lewis gives the best golf instruction video tips. In this video he addresses a common error in pitching and chipping, and offers helpful golf exercises and swing tips; keeping the “triangle” between the arms while swinging, and gripping two clubs at once during practice.

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