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Opinion & Analysis

Protein-Packed “Birdie” Breakfasts

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Breakfast is the most important meal of the day to fuel your body so you can feel and play your absolute best. To prepare for a long day at the golf course, set-up for breakfast success by enjoying more protein-rich foods such as eggs, nitrate-free sausage or wild salmon. Although it might be tempting to grab a donut and coffee on the way to the course, a breakfast lacking in protein sets you up for a rough round. Typical high-carb breakfast foods, such as a pastry, bagel or bowl of cereal, give you a quick shot of sugar temporarily satisfying, but leaves you dragging by the third hole.

Take the first step to eating like a pro by including more protein at your morning meal. Protein-packed meals power your performance by increasing muscle mass, promoting fat burning, providing consistent energy, reducing sugar cravings, supporting the immune system, and decreasing your chances of making poor food choices on the back nine. It’s best to eat within an hour of waking, but if this is too much food first thing in the morning, you can save some of your meal for a mid-morning snack.

Power Proteins

Salmon Breakfast

Aim for about 25 grams of complete protein at breakfast. Twenty-five grams of protein is about four eggs, 3 to 4 ounces of meat, poultry, fish or seafood, or a scoop of protein powder. Look for organic, hormone-free, antibiotic-free, lean proteins. For extra nutritional benefits, particularly more anti-inflammatory omega-3s and immune-boosting conjugated linoleic acid (CLA), select pastured, free-range or wild proteins. Great sources include: eggs, nitrate-free sausage or bacon, salmon, shrimp, bison, beef, venison, pork, chicken, turkey, cottage cheese and protein powder. Avoid non-organic, processed proteins such as conventional bacon or sausage, imitation animal products (tofurkey), “breakfast” bars, cereals and low-fat dairy products like milk, yogurt, etc.

Birdie Breakfasts

To form a perfect plate, balance protein with vegetables, fruits, nuts, seeds, legumes and gluten-free grains. These nutrient-dense serving suggestions can help you hit it long and score low.

Sit-&-Savor

  • Fried eggs with bacon, sweet potato and kale.
  • Omelet with goat cheese, tomatoes and spinach.
  • Wild salmon with asparagus and red potatoes.
  • Oatmeal with cottage cheese, peaches and pecans.
  • Corn tortilla quesadilla with shrimp, cheese and peppers.
  • Brown rice tortilla with scrambled eggs, beans and avocado..

Grab-&-Go

  • Chocolate protein shake with spinach, coconut and banana.
  • Sliced steak with avocado, bell pepper and orange.
  • Hard-cooked eggs with quinoa flakes, apple and walnuts.
  • Smoked salmon with yogurt, berries and slivered almonds.
  • Turkey with cheese and spinach on “sprouted” bread.
  • Canned tuna on sourdough with guacamole and tomato.

Cate Ritter’s road to nutrition was literally born on the links. A top ranked Northern California Junior and standout collegiate athlete, Cate speaks the player’s language, clearly understanding the unique demands of both competitive and recreational players. Her business, Cate’s Nutrition Kitchen, offers nutrition consulting for corporations and individuals looking to feel better and reach their potential through better health. In addition, Cate’s influence is an integral component to the nutrition-based strategies featured in the golf performance and lifestyle company, “Make The Turn.” For more information visit catesnutrition.com

9 Comments

9 Comments

  1. tla

    Dec 7, 2019 at 3:24 am

    I tried this – nice – recommend – nice apple.

  2. Clarissa Schultens

    Jul 2, 2013 at 3:06 am

    Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. ;^”;

    My current web portal
    <http://www.healthfitnessbook.com

  3. Bill

    May 11, 2013 at 12:40 am

    Restaurants have clued in to healthy breakfasts that don’t cost too much. Denny’s Fit Fare Menu has omelets under 550 calories with spinach and veggies made with egg whites for under $10 along with veggie skillets that are really good and don’t bog you down.
    At home I use the blender for breakfast all the time. Fruits blended with a powdered health mix that is good for cholesterol levels with a little cinnamon, skim milk and a touch of honey keeps me going all morning.
    I’m not a devoted health nut, I still like my steak and eggs on occasion but especially when I golf, the healthy breakfasts keep my energy up while being good for me.

  4. Chris

    May 7, 2013 at 9:18 am

    Great stuff to keep in mind for breakfast. Way to easy to grab “junk” breakfast food in the morning. Would definitely like to see more articles like this!

  5. J

    May 7, 2013 at 12:56 am

    Unfortunately, not all of us can afford such EXPENSIVE breakfasts 4 or 5 days in a row just to get going for a week of golf like this. That is WAY to pricey to keep up for most people. It’s bad enough having to pay for gas for the car just to get to the course!

    • Sherwin

      May 7, 2013 at 11:48 am

      Nothing on this list was too expensive. It is cheaper than some fast food breakfast or the doctor’s bill you will have eating the bad stuff.

    • John

      May 7, 2013 at 5:12 pm

      If you can’t afford eggs or oatmeal then you have some serious budgeting issues no matter what your budget is. And if your already going to put a price on food that sustains your life than take away from it, then you have have more issues than budgetting.

  6. Carson

    May 6, 2013 at 1:57 pm

    More of these articles please! This is GREAT! I am a club pro and put in some long days. In doing so I often struggle to find easy, fast nutrition.

    Thanks Cate!

    -Carson Henry

  7. Pingback: Protein-Packed “Birdie” Breakfasts :: Cate Ritter, Cate's Nutrition Kitchen, Scottsdale Phoenix Gilbert Tempe Nutritionist

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Opinion & Analysis

The 2 primary challenges golf equipment companies face

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As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

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Podcasts

Fore Love of Golf: Introducing a new club concept

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Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

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Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

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Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

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“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

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