08/06/2024
Helping to STOP Weight Gain.
I have made this page to help Jockeys to maintain a healthy weight without having to go to extremes. Hopefully it will also help anyone looking for ways to lose those extra KG's.
Jockeys who follow the right nutrition and exercise programme can stay hydrated and eat more frequently, while improving body composition and increasing metabolism.
• First thing in the morning start with a warm glass of water with some fresh lemon juice squeezed into it. This Will Kickstart your metabolism. Rich in vitamin C, lemon can help in improving digestion and aid in losing weight.
• Breakfast: Scrambled Eggs with Whole Grain Toast.
• Or Porridge made with water with a bit of honey.
• You should be eating every 3 hours so five meals a day.
• These are all great meals for keeping weight off why feeling full.
Further down I have added some helpful tips.
• Chinese Noodles with Green Beans and Beef has just 300 calories per serving
• INGREDIENTS
• 125g French beans
• 1 pack stir fry vegetables
• 150g of ready-cooked noodles
• 1 tbsp vegetable oil
• 150g of lean rump steak, cut into small strips
• 2 tsp of horseradish sauce
• 1 tbsp soy sauce
METHOD
1. Boil the beans in salted water for about 10 minutes and set aside.
2. Heat the oil in a wok or large non-stick frying pan add the beef and stir fry for 5-7 mins, add the cooked beans, stir fry vegetables, horseradish sauce and soy sauce. Sir well and cook for further two minutes.
3. Add noodles to the pan, keep stirring and heat.
COOKING TIP
For a more Chinese flavour replace the vegetable oil with sesame oil
CHICKEN AND VEGETABLE RISOTTO (SERVES 4 – 300 CALORIES PER SERVING)
INGREDIENTS
• 1 tbsp of vegetable oil
• 1 medium onion, chopped
• 1 clove of garlic crushed
• 200g of uncooked long-grain rice
• 100g mushrooms, sliced
• 100g of broccoli, broken into florets
• 1 small red pepper, diced
• 1 small courgette sliced
• 200g of chicken, diced
• 1 chicken stock cube made up to 500ml with boiling water
METHOD
1. Heat oil in a deep saucepan, add the onion and garlic, cook until soft.
2. Add the rice and cook over a low heat, stirring continuously until the rice is yellow and shiny.
3. Add a third of the stock to the rice, bring to the boil and cover
4. When all the liquid is absorbed gradually stir in the remaining stock
5. Cover the pan again and simmer for 15 minutes
6. Meanwhile cook broccoli florets for two minutes
7. Gently fry the pepper for a few minutes in a little oil, add courgettes and mushrooms and cook until soft.
8. Gently fold the chicken and vegetables into cooked rice
9. Heat well through and serve.
COOKING TIP
This dish will freeze well. Make double portions and freeze for another day when time is short. Defrost and re-heat thoroughly in microwave.
Fried Rice with Vegetables, is tasty, quick to make and is just 300 calories per serving
• INGREDIENTS
• Spray olive oil
• 1 medium onion, chopped
• 1 egg, lightly beaten
• 1 green pepper, finely chopped
• 200g mushrooms, sliced
• ½ small cabbage, finely shredded
• 1 large carrot, thinly sliced
• 800g cooked white rice
• 1 tablespoon chopped parsley
• Soy sauce to taste
METHOD
1. Spray a non-stick pan with olive oil and heat.
2. Add the egg and mix around to form a thin omelette consistency, turn once.
3. When cooked and set, turn out, cool and cut into thin strips.
4. Spray the pan again with oil and heat.
5. Add the onion and cook for 2 minutes
6. Add the remaining vegetables and stir fry for a further 2 minutes or until softened.
7. Add the cooked rice and stir.
8. Add in parsley, the egg strips and season with soy sauce.
COOKING TIP
Spray oils are a good way of saving calories.
• Pork & Cashew Story Fry recipe has the most calories of any dish in this list but at 500 cals it is still a meal that you will not gain weight with.
INGREDIENTS
• 2 teaspoons of vegetable oil
• 100g lean pork, cut into chunks
• 2 spring onions, chopped
• 5 large mushrooms
• 5 water chestnuts, sliced
• 50g unsalted cashew nuts
• 1 garlic clove, crushed
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• Pinch of Chinese five spice powder
METHOD
1. Heat the oil in a wok or non-stick frying pan.
2. Add the pork and brown for 3 minutes.
3. Add the spring onions, mushrooms, water chestnuts and garlic.
4. Stir fry for a further 3 minutes.
5. Add the soy sauce, rice vinegar, cashew nuts, and Chinese five spice powder.
6. Stir fry for a further 2 minutes.
COOKING TIP
Water chestnuts can be bought in any supermarket in a tin. You will also find rice vinegar in most supermarkets in the oriental cooking section.
SERVING SUGGESTION
Serve with a small portion of white boiled rice (3 table spoons).
SALMON PARCEL (SERVES 1 – 300 CALORIES PER SERVING
INGREDIENTS
• 1 salmon steak
• Juice of a lemon
• ½ tablespoon of pesto
• 1 small red pepper, chopped
• A little vegetable oil
• Enough foil to wrap around the salmon
METHOD
1. Grease the foil with the oil and lay flat.
2. Place the chopped peppers in the middle.
3. Lay the salmon on the top.
4. Mix the pesto and lemon juice and spread on top of the salmon.
5. Make the foil into a parcel.
6. Bake in oven 180C/350F/gas mark 4 for about 20 minutes.
SERVING SUGGESTION
Serve with a small portion (3 egg sized) of new potatoes and boiled green beans and carrots.
FANTASTIC FISH DISH
• Serves one, takes 30 minutes
• Ingredients:
• 1 medium onion, chopped
• 2 fillets of white fish
• 75g gruyere cheese, grated
• 1/2 cucumber, cut lengthways into thin slices
• 1/2 avocado, flesh chopped
• K**b of butter
• 100ml dry cider
• 1/2 cup of cashew nuts
• Juice from half a lime.
• Method:
• 1. Cook the onion in the butter on a medium heat in the pan until soft, spread out in an oven proof dish.
• 2. Place the fillets of fish on top of the onions. Pour over the cider and top with gruyere cheese.
• 3. Cook in the oven for 20 minutes at 200C/400C/gas mark 6.
• 4. Combine the cashew nuts, sliced cucumber and chopped avocado in a bowl.
• 5. Sprinkle lime juice over the salad and served with the baked fish.
Eating Tips
• Plenty of starchy foods such as bread, rice, pasta and potatoes to help to keep you feeling full
• At least 5 portions of fruit and vegetables a day to provide vitamins and minerals
• Avoid drastic measures
• Don’t eat too much fat
• Consume 2-3 portions of dairy foods a day to help keep bones strong
• Consume some meat, fish, cheese and eggs or beans to provide protein for muscle growth
• Lots of liquids, Water is best. (but avoid alcohol)
• Have more rice and pasta and less sauce
• Cut your bread thicker and use less spread
• Have cereal as a snack at night as well as at breakfast
• Try porridge for breakfast
• Snack on high carbohydrate foods such as dried or fresh fruit.
• Eating When Out
• Choose foods that are not fried
• Ask for grilled or dry roasted meat and fish
• Choose tomato-based sauces rather than creamy ones
• Eat plenty of salad, vegetables and fruit
• Say no to butter and salad dressings
• Drink plenty of water
• Keep portion sizes small
As A Jockey you are advised to eat a diet high in protein, fibre and healthy fats and reduce processed and high-energy foods. You should eat five times a day and run daily.
1. PLAN REGULAR MEALS
Eating regularly with a balanced diet helps to make sure you get the right amount of nutritional intake throughout the day. It's better to eat frequently therefore aiding weight loss.
Top tip: Investing in a set of plastic food containers will help to portion out main meals for the week.
2. BE CARB SMART
Everyone needs to eat carbohydrates because they are energy foods that our diet requires. But they are either simple or complex. Simple carbs such as sugary foods are high in energy but low in nourishment. Choose carbs like whole-wheat, all bran, oats, sweet potato so energy is released slowly during the day.
3. THINK PROTEIN
Eating lean protein regularly helps to maintain muscles and therefore keeps you strong. Protein helps to fill you up so can prevent over-eating and regular lean protein has been shown to help keep body fat low.
Top tip: Turkey is a cheaper alternative to chicken and is a good source of protein and naturally low in fat.
4. DAILY CALCIUM AND VITAMIN D
Regular calcium and Vitamin D are integral to keeping bone structure strong. Every day you should aim to eat foods that are rich sources of calcium and vitamin D, for example, milk and dairy, fish where you eat the bones such as sardines, green leafy veg such as spinach and some dried fruits such as apricots.
5. STAY HYDRATED
Keeping the body hydrated is vital for maintaining normal body functions and keeping it healthy, drinking more water means you are more likely to feel better and less tired.
6. EAT AFTER EXERCISE
After exercise you should eat and drink things that will help your body to recover. Plan ahead so that you can figure out when is a good time to have recovery foods and drinks. For example, use a low fat milkshake as a perfect recovery drink to provide the right nutrients.But avoid sugary energy drinks or snacks.
7. EAT A GOOD BREAKFAST
a. Typically jockeys are active early in the morning so it is important to eat and drink healthily then. There is also evidence to show that avoiding large meals at night can help to manage your weight as you are less likely to store body fat.
8. DON'T FORGET FRUIT AND VEG
Micronutrients (that's vitamins and minerals) found in fruit and veg are vital for keeping the body healthy and performing at its best and they are low in calories.
I think it's easy for people to sometimes eat a lot more than they actually need to refuel and when you record what you're eating on a daily basis, you'll be amazed but how much you're putting into your body when it doesn't necessarily need it.
'It's making the effort with portion control. So if I want a chocolate, for example, I'll have a Freddo rather than a whole Cadbury's bar. Also, just by cutting out coffees from Starbucks or Costa, that's reducing your sugar intake by actively making that small change.
• 'It's not about having a personal trainer or chef because I don't think it would make a huge difference. If you're dedicated to making the effort to look after your body then you will see and feel a positive impact
Making Calories Count:
Recent research into professional jockeys has shown that it is possible to use combined diet and exercise plans to make weight, allowing jockeys to eat more regularly and avoid some of the more extreme and more damaging ‘traditional’ regimes for weight loss.
Racing is tough, it is not just the early starts, the riding in all weathers, the risks involved in dealing with half a tonne of adrenaline fuelled horse, it is the unrelenting need to make weight. Jockeys need to be near their racing weight year round, often with as little as a day or two’s notice of what weight they will need to make on race day. For most jockeys, racing is far more than ‘sport’, it is their pay cheque, putting huge pressure on them to be as light as possible to maximise the number of rides available.
Unless you naturally have the physique of a twelve year old, most adults would struggle to make the 10 stone minimum for jump racing (including the saddle, body protector and clothing) let alone the 8 stone minimum for racing on the flat in the UK. It can be even harder for Apprentice and Conditional jockeys starting out on their careers with an extra weight allowance or ‘claim’ of 3 – 7 lbs, depending on how many winners they have had. Whilst this should help them to gain rides, as the lighter weight is designed to allow for their lack of race riding experience, it puts even more pressure on their need to make weight.
Until recently there has been relatively little research into jockeys in comparison to other athletes and historically jockeys have not had a culture of seeking professional support, such as nutritionists. This is slowly changing as more evidence is gathered about the unique challenges of race riding.
Risk is part of racing; there are not many sports where an ambulance continually follows the competitors. There are the more immediate risks of injuries that come with riding and working with horses, then there are other longer-term risks that come from years of restricting eating and drinking.
Dehydration from reduced fluid intake, as well as intentional fluid loss through the use of sweat suits, saunas and hot baths is routinely used. Even relatively minor dehydration can have short-term effects such as headaches, as well as impairing thinking and influencing mental state. Although dehydration is a common way to make weight it has been shown that even relatively moderate dehydration can impair a jockey’s ability to ride a simulated finish2 and is therefore likely to compromise their performance on race days.
Severe repeated dieting, skipping meals and generally poor diets will have short term health consequences ranging from fatigue, weakness and headaches, as well as longer term affects such as loss of muscle and reduced bone density. Research has found that half of jockeys in the study population showed signs of bone loss in either upper or lower body areas 3, increasing the risk of fractures as well as prolonging healing time after injuries.
The less talked about method of ‘Flipping’ (voluntarily vomiting after meals) carries additional risks from gum disease and teeth erosion through to permanently affecting the stomach’s sphincter, increasing the risk of involuntary vomiting and gastric reflux 4.
There have not been many studies looking at the more detailed nutritional status of jockeys. Most will be in energy ‘deficit’ at least part of the time in order to lose weight, but it is hard to estimate if vitamin and mineral intakes are sufficient based on self reported food diaries. However, studies have found that vitamin D levels in particular can be low, which has implications for bone health 5, 6. This could be of particular concern given the reduced bone density in some jockeys and the high risk of fractures in jump jockeys in particular.
Although now widely banned globally, evidence from international studies suggests that some jockeys still use diuretics and laxatives, as well as appetite suppressants to make weight. The fact that smoking rates tend to be higher in jockeys than in other comparable populations suggest that many also rely on smoking to help reduce appetite.
Then there is the psychological toll of constantly trying to make weight, which has been shown to influence jockey’s mental state or ‘mood’ in both flat and national hunt jockeys 5. Anyone that has tried to stick to any kind of diet, even short term, will recognise how difficult it can be because food and drink are such an integral part of day to day life, as well as being closely tied up with so many aspects of our culture from the celebratory drinks to food as comforter or treat.
Encouragingly, recent research into professional jockeys 1 has shown that it is possible to use a high protein diet alongside a fasted exercise plan to make weight, allowing jockeys to eat more regularly and avoid dehydration.
Body composition rather than body weight
Simplistically weight loss means eating less and moving more, so the body is using more calories than it is replenishing. It is easy to focus on ‘weight’ because weight is so easy to measure and it is after all what is measured on race days. However, it is body composition that is key for athletic performance and longer term health. Short term changes in weight, especially those that occur within a few days, are most likely to be through changes in body water content and to a lesser extent losses in muscle energy stores, such as muscle glycogen, both of which can compromise athletic performance.
The challenge is to alter body composition longer term, to reduce the level of, whilst maintaining the level of lean tissue and bone mineral density, as well as maintaining hydration, so that jockeys can perform to their maximum, as well as minimising the risks of injuries and improving recovery times.
The aim is to lose weight more slowly (1 – 2lbsor 0.5 – 1kg) per week, predominantly by reducing the body fat percentage, whilst maintaining or even increasing the levels lean of tissue, which is so important for muscle strength. Since muscle is active tissue and uses energy, maintaining lean tissue also maintains ‘metabolic rate’, essentially meaning you can consume slightly more calories to stay at a given weight.
Eating less and moving more
Ask a pretty much anyone and they will give you their own tips and ‘diets’ they have tried or know someone else that has tried it! While the more unusual or extreme methods can give encouraging short term changes in bodyweight, few have a proven track record of long term weight maintenance. In fact you could argue even the term ‘going on a diet’ is the wrong perspective. To achieve long term weight management requires a longer-term change in eating patterns and recognising your own eating habits is key to finding a solution for you that works longer term.
Keeping a food diary can be a surprisingly enlightening experience. Ideally pick a few straightforward routine days, as well as including some more challenging days, such as race days or when travelling away from home. Aim to record everything you eat and drink over a 24-hour period. This really does mean everything… from butter on the toast through to sugar in tea. Ideally carry your notes with you and write as you go, as it is almost impossible to remember accurately everything eaten and drunk over the whole day. For example, we have a habit of forgetting what we eat standing up, such as the snack eaten on the go or the bits of food it is easy to nibble on in the kitchen. Unconscious snacking of anything in arms reach whilst distracted watching TV or in the car is also scarily easy. The more days you can capture the better, as you should start to spot your own habitual patterns. This can not only offer real insight as to where you are eating less healthily and maybe consuming less ‘useful’ calories, but will also give you a good feel for the way you eat. It is always harder to change the way you eat alongside changing what you eat. You are far more likely to be successful and maintain changes long term if you can make smaller more achievable ‘tweaks’ than drastic changes.
Being aware of your activity levels is also extremely helpful. Whilst most jockeys will be riding out regularly as well as racing, it can be difficult to fit in other exercise. Firstly just increasing exercise levels is very helpful for increasing your overall calorie needs. Not only is it considerably more pleasant to be able to eat a little more, but it is extremely hard to eat a balanced diet and sufficient macro and micro nutrients within very small amounts of food.
Fasted exercise in particular can be helpful for triggering your metabolism to burn fat. Getting some exercise before breakfast can be very useful, especially if combined with some caffeine, such as a black coffee or green tea, which can also help fat metabolism. Running for example can be a very time efficient, cheap and portable method of exercise and fitting in a 30 – 60 min run on most days will have a significant influence on fat mass as well as maintaining lean tissue and may help with improving bone density. If too many horse-related injuries means your body won’t stand running, then cycling and swimming are good low impact alternatives. Even fast walking can be helpful, you will just need a longer duration to cover a similar distance and clock up a similar energy cost to a shorter run. Increasing your physical activity level also allows you to eat a little more to maintain your weight.
It is not just specific exercise that can contribute to the weight loss equation, incidental every day activity can help too. Again using some kind of more objective measure can help, even something as simple as a pedometer or activity tracker will show up the differences between your more active and more sedentary days. For example, you may identify days that are particularly sedentary, especially when spending more time travelling when there are very limited opportunities to expend extra calories.
What to eat and when to eat it…
Choosing food more strategically can really make a significant difference, not only in terms of absolute calories consumed, but the amount you can eat and how this can impact on appetite, as well as the quality of the diet to support athletic performance. A typical race day of nothing but tea or coffee followed by a bigger single meal at the end of the day is very common, but smaller, more regular snacks and meals will help to reduce hunger and maintain energy levels.
Although easy to find and quick to eat, try and avoid ‘empty’ calories which supply energy but little else useful, such as high sugar snacks, some sports drinks and poor quality convenience foods. Fruit and vegetables will contribute a host of different vitamins and minerals, plus being high in water means they contribute to hydration, while the higher fibre levels take longer to eat and help you feel full. For example, swapping chips for jacket potatoes, whilst snacks like crisps, chocolate and biscuits can be replaced with dried fruit, nuts, cereal bars or malt loaf. Aim to make good food more convenient, such as taking homemade wraps with you and getting decent containers to store fruit and salads on the go.
Carbohydrates
As an example wholemeal foods such as brown bread, brown rice, whole grain cereals and wholemeal pasta will contain similar calories to their more refined ‘white’ versions, but take more digesting. Technically termed glycemic index it is essentially how quickly a food is digested. Sugars and refined starches (such as white bread, white pasta) are digested more quickly and cause more rapid rises in blood sugar, whereas lower glycemic index foods take longer to digest, releasing their energy more slowly, so fuelling you for longer as well as delaying hunger. Keeping insulin levels lower in this way helps to encourage the body to use fat as an energy source.
There are also other ways to modify how quickly a food is digested, such as adding milk to breakfast cereal, which slows gastric emptying and lowers the glycaemic response. Even cooking and then cooling can have an affect as cold potatoes are slower to digest than freshly cooked ones that are still warm, as the cooling means the starch has had time to ‘clump’ back together. These are only small differences, but collectively they can add up.
Oils & Fats
Fats, including oils, are much more energy dense than carbohydrate and even protein. For example, a teaspoon of sugar (approx 5 grams) contains 20 kcal, compared to a teaspoon of fat or oil which contains 45 kcal. Being so energy dense means that keeping fats and oil levels as low as possible is a useful way to reduce overall calories.
Again there are small tweaks you can make to your every day diet that can help to add up overall. For example going for leaner meats, such as turkey or chicken breast, rather than drumsticks or meat with marbling, will make a significant difference. Swapping to semi skimmed or skimmed milk, replacing butter for low fat soft cheese when making sandwiches, or choosing lower fat more mature cheddar so you can use less for a similar taste. The cooking method can also have a significant influence, so pick grilled over fried, or if you are baking use non stick pans and spray or wipe with oil rather than pouring in a larger quantity.
Protein
Typical western diets supply more than enough protein for adults, however evidence shows that increasing your intake of protein above this level can help maintain lean tissue, and therefore muscle strength, particularly if you are restricting calorie intake. Adding lean protein can also help with appetite as humans tend to get a greater sense of satiety from higher protein foods, helping you feel fuller quicker and for longer. Try to include a source of protein within each meal, such as turkey or chicken breast, tuna, lean meat, eggs or vegetable sources such as pulses or even baked beans. Fish can also be a very useful protein source and you should aim to include a portion of ‘oily’ fish every week, such as salmon, as this will provide additional fat-soluble vitamins as well as omega 3 oils. Even small tinned sardines will be useful and opting for smaller fish where you also eat the bones can provide some additional calcium.
Avoiding Dehydration
Water is a simple calorie free way to stay hydrated but even replacing tea and coffee taken with milk and sugar, for a non-milk hot drink, such as green tea or black coffee, will make a difference, especially if you have several cups a day. Beware some ‘energy’ or ‘sports’ drinks can actually be relatively high in sugar, contributing largely empty calories. However, sports type drinks can be very useful for rehydration and topping up energy levels immediately post exercise or after racing. You can even make your own version with a half and half combination of water and pure fruit juice with an added pinch of salt, as this would contribute some additional vitamins and a little easily absorbed energy without too much additional sugars.
Jockeys are athletes and have much to gain from taking on board the support of sports professionals, such as physiotherapists, nutritionists and sports scientists. Seeking professional help can help you understand your own body composition and fitness levels, as well as giving insights as to where changes can be made to help you perform to your absolute best, whilst minimising the risk to health and hopefully helping to make weight less punishing.
TIPS FOR KEEPING WEIGHT DOWN:
Eliminate Processed Foods
One of the first tips to eat like a jockey is to eliminate processed foods such as pre-packaged noodles, microwave meals, and granola bars. These foods might be easy to prepare, but they often contain high levels of sodium, which can increase water retention. They also often contain unnecessarily high levels of processed sugar, which adds to the caloric content of the food without adding to its nutritional value.
Furthermore, avoiding sugary, caffeinated beverages is a good idea as they have no positive dietary range. When it comes to weight loss tips, this one is at the top of the list.
Increase Your Protein:
Most jockeys eat a diet high in protein. Protein-rich diets aid in athletic performance as well as weight loss. Most whole foods that are high in protein are low in calories, but protein helps athletes build and maintain muscle that wears down during high levels of physical activity. Protein-rich foods also often cause a person to feel full for extended periods, thus reducing caloric intake.
Additionally, many easy-to-access foods provide high levels of protein. Some of the most common choices are lean meats such as chicken and fish. Greek yogurt is another good source, while people who do not eat animal products can opt for tofu, lentils, or beans. When it comes to weight loss tips, protein is always a win-win.
Add Foods High In Dietary Fiber – Weight Loss Tips That Work:
Many jockeys also recommend foods high in dietary fiber. Sufficient fiber in the diet allows the body to process and digest food more efficiently and prevents constipation. Additionally, this means that the body is better able to absorb water, and regular bowel movements will, of course, mean that the waste will no longer add to body weight. In addition, foods high in dietary fiber are often low-calorie but take up a good amount of space in the stomach, leading to feelings of increased fullness. Foods rich in dietary fiber include fresh fruits and vegetables, especially peas. Whole grains are also high in fiber, as are many types of beans. Now, you can see why jockeys follow these weight loss tips to stay in top shape.
Stay Hydrated:
Jockeys sweat a lot during their races, and it is essential to replenish the water in the body. Having enough water in your body means that you will be able to cool yourself with sweat when undergoing physical exertion effectively. Still, it also means that you can eliminate waste from your body with greater efficiency.
Staying hydrated is essential for any athlete, including jockeys. Dehydration can lead to reduced cognitive function, fatigue, and impaired performance. Jockeys diligently drink enough water throughout the day to maintain proper hydration levels. They also avoid excessive consumption of sugary beverages or those high in empty calories.
Having adequate hydration also helps with mental focus, which jockeys need to navigate the racetrack’s chaos.
Frequent Meals:
Rather than sticking to three large meals a day, jockeys often opt for frequent, smaller meals. This approach helps keep their metabolism active and sustains their energy levels throughout the day. Furthermore, they choose snacks to provide sustained energy and avoid sudden spikes in blood sugar.
Smoothie Recipes
Spinach and Fruit Smoothie
Ingredients
1 c. orange juice
1 c. frozen blueberries
1/2 c. frozen strawberries
1/2 c. frozen raspberries
2 c. loosely packed spinach
Ice (optional)
Directions
Step 1
Add the orange juice, fruit, and spinach to a blender. Blend on medium-high speed until the all the spinach is blended and there are no visible green specks.
Step 2
Add additional ice cubes for an icier drink.
Banana-Berry Smoothie
Ingredients
bookmarksSAVE RECIPE
3/4 c. soy or unsweetened almond milk
1/2 c. chopped bananas
1 c. frozen berries
5 ice cubes
1/4 c. roughly chopped fresh flat-leaf parsley
Directions
Step 1
In a blender, combine milk, chopped bananas, frozen berries, parsley and ice cubes. Blend until smooth and frothy.
The Hands-Down Greatest Breakfast Smoothie
INGREDIENTS
1-2 handfuls kale
2 handfuls spinach
¼ cup frozen pineapple
¼-½ cup frozen mangoes
A few chunks of avocado
2-3 Tbsp chia seeds
½ cup coconut water
Granola, for topping
Blend all ingredients except granola for 30 to 60 seconds. Top with granola and sip or eat with a spoon.
Banana-Berry Smoothie
A little ginger and tart pineapple juice add a kick to this sweet but healthy blend of banana and berries.
Ingredients
bookmarksSAVE RECIPE
1 small banana
6 oz. pineapple juice
1/2 c. ice
6 oz. blueberries
6 oz. raspberries or blackberries
2 tsp. honey
1 tsp. grated peeled fresh ginger
Directions
Step 1
In blender, purée banana, pineapple juice, ice, blueberries, raspberries or blackberries, honey, and ginger until smooth.
Morning Elixir
Start your day the right way with a lemon, chia, and apple cider vinegar drink.
Ingredients
Apple Cider Vinegar: You’re looking for raw, unfiltered apple cider vinegar.
Lemon: use half a lemon.
Chia Seeds
Water
You can add raw honey as a sweeter.
Blend together, then let sit for 5 to 10 minutes before drinking.
Greens on the Go Smoothie.
You won't even realize you are eating two cups of greens thanks to the sweet taste of pineapple and apple in this smoothie.
Ingredients
3 Pineapple Spears
2 c. kale
1 green apple, roughly chopped
1/2 c. baby spinach
Directions
Step 1
In a blender, combine ingredients and blend until smooth.
Immunity Boost
This vibrant triple berry kiwi smoothie is filled with antioxidants to make you feel your absolute best.
Ingredients
1 cup frozen strawberries
¾ cup frozen raspberries
½ cup frozen blueberries
2 kiwifruit peeled and sliced
1 cup orange juice
INSTRUCTIONS
Place the frozen berries in the blender and let them thaw for about 10 minutes.
Add the kiwifruit and the orange juice and blend on high until smooth.
Top with more kiwi or berries if desired.
If you wanted to add more fiber and iron, you could throw some fresh kale or spinach in here. It shouldn’t change the flavor, but it will change the color – it won’t be such a vibrant shade of deep pink.
You can also add chia seeds, flax seed meal, or h**p seed if you are interested in adding some protein to this smoothie.
Vitamin Boosting Juice
Only five minutes of work for a whole lot of reward, thanks to all the vitamins in this carrot, apple, celery, and parsley juice.
WHAT IS GOOD ABOUT THIS WINTER VITAMIN BOOSTING JUICE?
This juice is rich in vitamins and minerals:
Apples are an excellent source of Vitamin C, celery is rich in Vitamin C as well as Vitamin B2 and K, potassium & calcium.
Carrots are a great source of Vitamins A, C, K and minerals such as potassium, manganese and phosphorus.
Parsley is packed with Vitamin K, C and A. It is also rich in copper, potassium and magnesium.
Ingredients
4 Large Carrots
2 Celery Stalks
1 Large Apple
A Handful of Fresh Flat Leaf Parsley
A Squeeze of Lemon (optional)
Instructions
Wash all the ingredients. Peel carrots and core the apple.
To fit some of the vegetables (i.e. carrots & celery) in the juicer easily, cut them in half or thirds.
Juice them all apart from lemon. Taste the juice and add a squeeze of lemon juice, if preferred.
Pour into a glass and drink immediately!
Anti-Inflammatory Smoothie
155 calories.
This Anti-Inflammatory Smoothie contains ginger, beets and greens to help reduce inflammation in your body.
Ingredients
½ cup kale
½ cup beets peeled and chopped
1 cup water
½ orange peeled
1 cup mixed berries frozen
½ cup pineapple frozen
1 tsp ginger root peeled
1 tsp coconut oil
2 tbsp chia seeds
INSTRUCTIONS
Place kale, beet, water, and orange into a blender.
Puree until smooth.
Add remaining ingredients.
Blend again until smooth.
Weight Loss Tips Conclusion:
The life of a jockey revolves around precision, discipline, and dedication. Staying in shape is not just a matter of aesthetics for them; it directly impacts their performance, the horse’s welfare, and overall race safety.
By following a balanced and thoughtful diet, jockeys can maintain their lightweight physiques without compromising on essential nutrients. Their dietary habits are an inspiring example of how attention to nutrition can lead to success in horse racing. These weight loss tips can work for anyone and not just athletes.
