Nutrition For The Equestrian Athlete

01/21/2017

I always recommend that whenever my clients shop pick one different fruit and vegetable. Something that you never ate before and perhaps would never had though of buying.

I just purchased Vanilla Persimmons (Diospyros Kaki - Greek for Fruit of the Gods) from Spain. They are an excellent source of vitamins A and C, fiber and manganese, a good source of vitamins B6, E and K, potassium and copper. They are also high in antioxidant carotenoids, including lycopene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin and phenols.

12/14/2016

Welcome to Nutrition For The Equestrian Athlete. Tired of dragging your feet? Do you find that your horse has more giddy-up-go than you do? Perhaps what you’re eating is affecting your performance. Just so you know, there will be no horsing around, I won’t make you jump over fences or go around in 2...

10/26/2016

One of the best meals for breakfast is a homemade vegetable soup. Soup satisfies us on cold winter days, replenishes the fluids lost while sleeping and is packed full of nutritious vegetables. Adding legumes like lentils or beans, grains like barley and quinoa, an ancient grain which happens to be a complete protein, completes the nutrient profile of complex carbs, plant based protein and healthy fats, making a homemade vegetable soup a complete meal.

10/25/2016

Flu and Cold Season – How to Minimize the Impact and Stay Healthy in the Saddle!

Besides all the warnings of washing our hands often and getting the flu shot, there are natural ways that are highly effective. Remember, being healthy does not stop an individual from getting sick. Being healthy however, minimizes the impact, helps shorten the duration and makes dealing with the symptoms easier.

1 - Stress is a major factor in the proliferation of illness and disease so I recommend distressing by exercising regularly. Exercise not only tones you but it also helps release those nasty stress hormones such as norepinephrine, epinephrine and cortisol. Eat nutritiously throughout the day, drink plenty of fluids like warm water with a teaspoon of honey and a slice of lemon and stay away from processed sugar which shuts down your immune system for up to eight hours.

2 - Sleep is another major factor in the repair and maintenance of not only our minds but our bodies. Most of us require at least eight to ten hours of quality sleep. That being said going to bed at one in the morning and sleeping for eight to ten hours is not quality sleep. Sleep should occur no later than ten in the evening. The bedroom itself should be comfortable, not too hot not too cold and there should be minimal distraction from sound and light. This type of sleep is both restorative and reparative to the human mind and body and helps strengthen the immune system.

3 - Food plays an integral role in helping strengthen our immunes system. Food not only sustains us it also helps repair damaged cells and fuels our bodies and our minds. Skipping breakfast is one of the worst things a human can to there body. Breakfast is a break from a fast, a break from not eating or drinking for at least eight hours.

Eating foods that are nutrient dense like cruciferous vegetables (green leafy veggies), veggies rich in colors like red (red pepper), orange (carrots), all kinds of fruit (apples, oranges, bananas, mango), lean protein or for some, plant protein, complex carbohydrates, healthy fat and plenty of water will not only help you maintain a healthy mind and body, it will help you fight illness and disease by strengthening your immune system and keeping those unwanted pounds off.

4 - Supplements such as vitamins B Complex, C, D (the sunshine vitamin) and E as well as minerals like selenium and zinc will help deal with the stressors of the day and help minimize the effects of the season.

Please note that supplements are meant to augment an already healthy immune system. Supplements are not meant to be a replacement for poor eating habits, the lack of exercise or an otherwise unhealthy lifestyle. Always consult a Nutrition Consultant before starting a supplementation program.

So how do you catch a cold, open a window and in fluenza!

10/14/2016

All Natural Almonds Butter, an Excellent Pre- or Post-Workout Snack!

Almonds are high in manganese, copper & riboflavin for more energy production, as well as, potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart. Almonds are also high in monounsaturated fats, the same type of health-promoting fats found in olive oil.

Spread almond butter on two pieces of sprouted whole wheat bread and voila you have a complete protein in a sandwich. Enjoy!

10/01/2016

Homemade Sports Drink

Makes 1 quart (1L)

Ingredients:

1/4 cup Sucanat – a non-refined cane sugar
1/4 tsp salt
1/4 cup boiling water
1/4 cup orange and/or 2 tbsp lemon juice (around half a lemon)
3½ cups cold water

If mix appears too salty adjust up to 1 teaspoon of sugar

Directions:

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water
2. Add the juices and remaining water. Chill until needed

Please Note:

To add color to the drink add 100% all natural juice from cranberries, pomegranates, beats etc… to the water.

Quench that thirst!

09/26/2016

500+ "Likes". Thank you for making this page a huge success. Here's to 500 more.

09/26/2016

GATORADE. Touted as the beverage of athletes is nothing more than a quagmire of unhealthy ingredients. This so called refreshing beverage contains nothing more than a pinch of salt, a drop of potassium, additives and ONE HUNDRED PERCENT SUGAR.

Ingredients Are As Follows:

Water, Sugar (100%), Citric Acid, Salt, Sodium Citrate, Monopotassium Phosphate, Gum Arabic (thickener), Natural Flavor

Dextrose - Dextrose, a form of glucose (sugar) derived from starches. It is one of the most commonly used ingredients in packaged foods because of its affordability and wide availability

Sucrose Acetate Isobutyrate - A clear liquid food additive that works as an emulsifier, which means it helps mix water and fat. More specifically, the food additive helps distribute and suspend the flavor oils in a drink. It's made by combining sucrose, which is sugar, with the chemicals acetic anhydride and isobutyric anhydride. Sucrose acetate isobutyrate is odorless but has a bitter aftertaste if used in high amounts

Glycerol Ester of Rosin - To make the glycerol ester of wood rosin, refined wood rosin is reacted with glycerin to produce the glycerol ester. Glycerol ester of wood rosin is used as an alternative to brominated vegetable oil in citrus oil-flavored soft drinks. In some cases both ingredients are used together

Yellow #6 - Also known as sunset yellow, is a colorant used in foods, drugs, cosmetics, and medical devices. Reports state that Yellow dye # 6 contains known carcinogens and contaminants that unnecessarily increase the risks of cancer, hyperactivity in children and allergic reactions

Yummy! Now you know why I do not recommend this product. Try drinking water after exercising or prepare my homemade sports drink posted earlier. Although this product is suppose to replenish electrolytes after exercising, it can actually cause an imbalance.

09/18/2016

A Fresh Start To My Day With A Strawberry Smoothie!
Can serve 2. I usually drink it in one serving.

1/2 cup frozen strawberries
1/2 cup 0% fat Libertè Greek yogurt
6 raw almonds
Teaspoon raw sugar
Teaspoon organic vanilla
1 tablespoon raw, organic honey, liquified
1 cup unsweetened EdenSoy organic soy milk

Blend until smooth. Enjoy!

09/17/2016

By Amy Goodrich
Posted Friday, September 16, 2016

Around 92% of watermelon is composed of water, but aside from its refreshing and hydrating effects, it is also rich in essential nutrients that are good for the body.

Each refreshing bite can provide your body with sufficient amounts of antioxidants, lycopene, amino acids, potassium and Vitamins A, B6 and C. It is also fat-free and has low calorie and sodium content. Learn more about the positive effects of watermelon to the body with the help of this article.

Helps you stay hydrated

Due to the high water content of watermelon, eating it is the best way to stay hydrated. Its juice also has a high electrolyte content. This makes it effective not only in achieving proper body hydration but also in preventing heat stroke.

Good for the skin and hair

One cup of watermelon can supply your body with almost a quarter of your daily recommended Vitamin A intake, which is good for the skin and hair. This essential vitamin can moisturize both your skin and hair while also stimulating healthy growth of new elastin and collagen cells.

Reduces blood pressure

If you have pre-hypertension, then you should consider taking watermelon regularly as it aids in lowering blood pressure. Aside from reduced blood pressure, expect it to work in boosting your arterial health, as well as its function.

Lowers blood sugar level

High blood sugar level is dangerous to your kidneys. It also has drastic effects on your triglyceride level. With the help of watermelon, you can prevent such harm to your health. Consuming watermelon promotes citrulline conversion, which can result in the production of arginine. This is useful in lowering your blood sugar and high cholesterol level, as well as getting rid of excess fats from your body.

Improves eye health

Another of the many positive effects of watermelon to the body is its ability to improve your eye health. It is rich in beta-carotene, which the body can convert into Vitamin A. This stimulates the production of pigments in the retina while also protecting you against macular degeneration related to age and night blindness. The high Vitamin A content of watermelon also promotes healthy teeth, skin, soft and skeletal tissues, as well as mucous membranes.

Supports your muscles and nerves

Watermelon also contains potassium, which makes it an excellent natural electrolyte. This makes it work efficiently in regulating muscle and nerve functions within the body. Potassium has a say on the frequency and degree of muscle contractions. It also controls nerve functions and ensures that they move based only on what is necessary.

Improves cardiovascular health

Watermelon is an excellent source of lycopene, which can protect your cells against damage. It can lower your risk of developing heart disease. The high arginine and citrulline content of watermelon are also good for the heart.

It aids in improving the flow of blood while also reducing excess fat accumulation. This further reduces your risk of suffering from hypertension. It can even reduce the blood pressure of overweight and obese adults.

Aside from the benefits mentioned above, the high nutrition content of watermelon may also aid in preventing cancer, improving your mood, strengthening your bones, soothing sore muscles, and stimulating a healthy digestive tract.

Now that you are aware of its many benefits, it’s time to store some fresh watermelon in your kitchen. Eat a serving daily and you will notice its positive effects to the body in no time.

07/24/2016

If You Can't Drink Your Liquids Than Try Eating Them!

Water makes up about 60% of the body’s weight. For the body to function properly, we need to consume about two quarts of water (or liquid) per day. Every system in your body depends on water. Water regulates body temperatures, eliminates toxins, carries nutrients and oxygen to the cells, and provide...

07/13/2016

FYI! It has been over a month since I last posted to this page. A lot has happened in that time. I entered my first schooling show and out of fifteen entries I placed 3rd over cross rails and 3rd on the flat. June was also an emotional month since I aquired my first horse, a handsome 7 year old, 16.2 HH TB Bay Gelding named Moose. We are now very busy preparing for our next show. I promise I will l be posting more often. Thank you for your support and patience. I wish you all a wonderful and successful summer.