9 Birdie Detox Foods To Include

Daily living exposes us to a tremendous amount of toxins on a regular basis. Everything from pesticides on grass to pollutants in drinking water create a burden on the body that can negatively impact your health and, consequently, your golf game. The good news is you can incorporate the 9 foods below into your daily diet to naturally eliminate toxins, reduce body fat, improve digestion, boost nutrients, and support overall health.

1. Berries

Rich in antioxidants and vitamin C, berries are excellent for metabolism and immunity. Delicious added to smoothies, salads or yogurt, berries also make a tasty treat with nuts and dark chocolate.

2. Chia Seeds

Filled with fiber and antioxidants, chia seeds stabilize blood sugar and improve digestion. Sprinkle chia seeds on salads for extra fiber or add to protein shakes for an antioxidant boost.

3. Garlic

Packed with powerful antiviral, anti-fungal and antibiotic properties, garlic is rich in sulfur that helps eliminate toxins from the body. Enjoy garlic sautéed with veggies or tossed into salads.

4. Green Apples

Rich in the soluble fiber, apples stimulate bile production and support the liver. Enjoy apples diced with oatmeal for a quick breakfast or sliced with peanut butter for a yummy snack.

5. Green Tea

Loaded with antioxidants, particularly catechins, green tea supports the liver and boosts metabolism. Enjoy green tea for a caffeine kick or add to a protein shake to enhance energy.

6. Kale

Cabbage family vegetables such as kale are high in antioxidants, carotenes, vitamin C and K, iron and calcium. Toss a handful of steamed kale into a salad for lunch or sauté with garlic for a flavorful side dish.

7. Lemons

Excellent for digestion, lemons stimulate the release of enzymes, nourish the liver, alkalinize the body, and are rich in potassium and vitamin C. Drink a glass of water with fresh lemon juice for a refreshing beverage or combine with olive oil for a zesty dressing.

8. Red Beets

Beets are a great source of vitamins, minerals and antioxidants that support the liver and gallbladder. They’re also a good source of fiber that binds with toxins to encourage healthy elimination. Enjoy beets shredded onto salads, juiced in smoothies, or roasted with root veggies.

9. Spinach

Dark leafy greens such as spinach, dandelion and watercress are rich in fiber, vitamins A and K, iron and folate. Add some leafy green goodness to smoothies, salads, soups or sautéed dishes.

Daily Detox Menu

• Birdie beverages: water or green tea with lemon.


• Pre-round booster: protein shake with spinach, blueberries, beets and chia seeds.


• On-the-course snack: sliced apple with peanut butter.


• Post-round meal: sautéed salmon with kale, garlic and onions.


• Victory dessert: strawberries with almonds and dark chocolate.

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. For more information email cate@catesnutrition.com.