Fiber, So good for all of us!

High Fiber

We have all heard it from our doctors and veterinarians.  It's good for you, don't worry about why!

The truth is, there are so many reasons why fiber is good for you.  Just one of those happens to coincide with many of our news years resolutions.  To get healthy, lean, and more confident in our own skin.

Did you know that just 1 gram of fiber will burn up 7 calories that you took in with your meals??  So 30 grams of fiber throughout the day will burn 210 calories!  Thats awesome!

Of course it will make you more regular too, which helps the GI tract to get into better working order.  Over 80% of your immune system lives in your gut, namely the beneficial bacteria, called probiotics.  Guess what these little friends use as food?  FIBER!

Of course there are certain types of fiber that more readily used by them, we will go into that during my prebiotic/probiotic post that I'm working on.

So here is the short list on why to eat more fiber;
1. Helps you to trim down that waistline
2. Keeps you regular, clears the waste
3. Helps prevent disease and illness
4. Feed the good bugs (Probiotics)
5. Reduce fluid retention and bloating

Now for a list of great, high fiber foods!

Visit this website, love the way they listed these awesome super foods!

http://www.todaysdietitian.com/newarchives/063008p28.shtml

From what I have read about the amount of fiber needed, a healthy individual needs to take in 25-35g of fiber per day.  On average, most of us consume around 15g. 

I liked the next part as well, from Web MD, explaining the differences between soluble and insoluble fibers.

Soluble and Insoluble Fiber

Fiber is present in all plant foods in varying amounts.
Most fiber is classified as soluble (meaning that it partially dissolves in water) or insoluble (meaning that it resists digestion and does not dissolve in water).

Soluble fiber is found in beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries. Soluble fiber is associated with lowering LDL (bad) cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes.

Insoluble fiber is found in whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. Grandma called it roughage, and one of the benefits of insoluble fiber is that it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.
Total fiber intake of both kinds, studies show, can lower risk of coronary disease, metabolic syndrome, and obesity.
Foods high in fiber can also make you feel full longer and curb overeating. High-fiber foods are filling; they require more chewing and stay longer in your stomach, absorbing water, and helping you feel full.
Fiber is also associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancers. Fiber works in concert with other nutrients in a healthy diet to provide the best cancer protection.


Thank you again for visiting my page!

The Healthy Equestrian

www.facebook.com/thehealthyequestrian
Follow me on twitter @hlthyequestrian

Trot Rails, just a dressage exercise??

Trot and Walk Rails

How many of you use these in your exercise sessions with your horses??  I was first introduced to the idea of "rail work", not following the rail, but riding over them, shortly after I watched my first horse trial.

I immediately fell in love with the sport of eventing, but I had a green, OTTB, at home who was out of shape.  As for me, I was just an information hungry teenager, who didn't like most other sports, and needed something "horsey" to keep my own butt in shape.

As I learned then, and continue to share with everyone, walk and trot rails are not just for jump preparation.  Rather, the more important benefit, muscle building, and flexibility.

All horses, no matter the discipline, can and will benefit from working with rails on the ground, or even slightly raised, but please don't start there.  Instead of just shuffling along at a pleasure pace, or trotting without watching where their feet land, your horse takes on more responsibility, and has to actually work his/her muscles to LIFT, themselves and you, over the rails.




Ginger and Bert walking over the fan.

If you have a horse with a poor topline, this may be one part of the resolution.  Make sure to set your distances correct though.  About 1 large step, or 1 meter apart between the rails.  You may need to adjust the distance to fit your horses stride a bit.

Start with just one rail, then add the second.  You don't need to add a third until your horse is a little fitter, lifting over the rails, and rarely hitting them. 

Even with my western pleasure horses, I work over these rails at an extended jog, or nice forward long trot.  Rising in my stirrups to give my horse clearance, and the most benefit possible.  I also like all of my horses, irregardless of their job, to graduate to a minimum of a cross rail, low cross rail of course.  If they should ever do anything higher, it will be to their choosing.  My horses must be confident, willing, and ready physically to do anything more than a small cross rail. 

Look for other exercises online that you can do with two or more rails, and use your imagination to help your horse build muscle and elasticity throughout their entire body.

My favorites are fans with 2-3 rails, set at 1 meter on the inside (walk, trot length), and 3 meters at the furthest end (canter stride).  I also love boxes, you can trot corners, trot and lope through, trot into the box and stop, and turn a circle like in the trail classes.



Ginger and I working trail at AQHA Region 4, 2011

 Have fun, and happy riding!

The Healthy Equestrian

Breakfast Ideas

As promised, here are three of my favorite breakfast options.  All of them are healthy and fast.  My 3 year old son loves helping me in the kitchen, so they have to be easy too!  First, my little ones favorite.....

Protein Vi-Waffles

If you love waffles, and have a waffle maker in your kitchen, this recipe is an ideal replacement for you.  The traditional Belgian Waffle is around 500 calories!  Check out this nutritional content, it is an incredible savings, and incredibly tasty!!

Ingredients:                                                                Nutritional Content:
1/2 cup     Quick oats, uncooked                                  Calories          260
2               Egg Whites                                                  Protein            27g
2 Scoops  Vi-Shape Shake Mix                                    Total Carbs    34g
2 Scoops  Water                                                          Fiber               9g
1/2-1tsp.   Cinnamon                                                    Sugars            2g
                                                                                    Total Fat         4g
Mix all together and pour into your waffle maker. 
Enjoy with real maple syrup. (calories/sugar not included)


Protein Vi-Waffles



Buffalo Chicken Eggs

Love buffalo chicken wings?? 
Want them for breakfast without all the added fat and calories?? 
Here you go!

In a microwaveable bowl or over-sized coffee cup.
Mix all of the following ingredients, except the cheese.

Ingredients:                                                                                    
2  Egg Whites
1-2 Tablespoons Unsweetened Almond Milk
1/2 can (1serv.) of chicken breast
Franks Red Hot to taste, I typically use about 1 1/2 tablespoons.
1/4 cup reduced fat cheddar cheese

Mix with a fork and microwave for 2-2 1/2 minutes, covered.
Drain any excess liquid into sink (from almond milk and chicken)

Add Cheese to the top, back in the microwave for 30seconds and enjoy!

For more ideas like this one, check out Hungry Girl.  I love her cookbook, 300 under 300.


Buffalo Chicken Wing Eggs

Nutritional Content:
Calories     162.5
Protein       27.2g
Total Fat    7.6g
and 36% of your daily recommended calcium!

Last, but certainly not least.....

Mocha Vi-Shake
Love this one when I need something super quick, and I don't have time to wait on the coffee pot.

Ingredients:
8oz.                 Unsweetened Almond Milk
2 scoops          Vi-Shape Shake Mix
1 Tablespoon   Instant Coffee Granules
4-5                  Ice Cubes

Put all ingredients into your blender, turn on for 15seconds, pour into travel mug, enjoy on the road.



ViSalus Iced Mocha Ingredients

Nutritional Content:
Calories        130
Protein          14g
Total Carbs   11g
Dietary Fiber  8g
Sugars            1g
and 75% of recommended calcium, 40% of your Vitamin A,
and 30% of your Vitamin C!!

No excuses with recipes like this one, I'm on the road, traveling through 3 states each month.  I can stop at any coffee shop for a cup of soy milk.  Take my Shake mix with me, and a couple flavor packets or pudding mix.  My small, travel sized, ninja blender goes with me everytime I leave the house.  Don't have an outlet adapter in your car, go to any health food store, and purchase a protein shaker cup.  With the ball inside, you can add your ingredients, shake, and go!

The Healthy Equestrian
healthyequestrian@gmail.com
http://www.facebook.com/pages/The-Healthy-Equestrian/265599263565722
now look up The Healthy Equestrian on Twitter and Pinterest  @hlthyequestrian

A New Health Challenge!!

I am so excited about everything I learned today.  Attending a Challenge Rally was exactly what I needed to help encourage me to stay on track.

In October 2011, I was introduced to Visalus Sciences and the Body By Vi Challenge.  This was the first program, with a meal replacement shake that I fealt was worthy of a try, besides, the samples I tried were AMAZING!  So I was soon on my journey with the 90 day challenge.

Enclosed is my before/after picture, where I show that in my 90 day challenge, I lost 22 pounds and 4 dress sizes.  I went on through 2012 to lose a total of 43 pounds.  Having started at 203# and reaching my lowest weight in 2012 of 160#.

 
*note, I changed my body by vi site from VondaRVT to TheHealthyEquestrian.

So this year, I'm starting off on the right foot, and getting back on the challenge with a shape kit.  I was never compeletely away from it, most mornings, I still make a shake for breakfast. 

My favorite breakfast shake;

8oz. Unsweetened Almond Milk
4-5 frozen organic strawberries
2 scoops vi-shape shake mix
Ice

Blend and enjoy a yummy strawberry smoothie!

Love this quote, taken from the cover of "Success from Home" magazine.

"To fight obesity, make it social"

That's exactly what I am doing here, I'm going to post my journey all year, and would love to hear what all of you are doing.  Not to worry, this blog is not just about my weight loss journey, I'm going to write many more posts on supplements and nutrients to help you and your pets in all avenues of life.

If your not familiar with these shakes, it is a powder mix that can be flavored however you like.  There are over 300 recipes documented so far.  Not just shakes, but waffles, pancakes, muffins, cookies and more!

This mix meets a lot of criteria that others can't touch....
Gluten Free         Heart Healthy      Lactose Free     Diabetic Friendly     Certified Kosher

2012 Visalus Stats
1.5 Million NEW people joined the challenge
15 Million pounds lost in 2012
Over 400,000 free challenge kits shipped!!
Over 47 Million in prizes, money, and free product given out!

To Date, Over 1 Million meals served to hungry children in the US!

New Changes for 2013

PROJECT 10
Every week, 10 people who have lost 10 pounds will be drawn for $1,000 prizes! 
Thats $10,000/week!

Heres the best part

90 Day Results Money back gaurantee!
So what do you have lose??  Weight??  Join the challenge with me, it's one of the best things I ever did!

My Parents and I have lost a combined 160 pounds on this challenge during 2012. 

Drink a shake for breakfast, a shake for lunch,
and then eat a normal, sensible dinner.  EASY!
Light snacks inbetween meals are not only ok, they are encouraged. 
Keep your metabolism up!

Are you buying breakfast and/or lunch out?  How much do you spend each day?  each meal?
Each Shake meal is only $1.65!!

Please feel free to contact me with any questions you might have, or if you want to host a challenge party, try samples and learn about the challenge with your friends.  I will bring the product and the fruit to try, all you need to do is invite your friends and family members.

You can learn more and place orders at my Visalus webpage.
www.thehealthyequestrian.bodybyvi.com
click join the challenge, and welcome to the fastest growing health network in the world!

Need more incentive to get started......
The first three people to place thier orders on my webpage for a shape kit or higher, and share this post on facebook, will receive a free additional bag of mix ($49 value).  Use this one to experiment with, like trying out the waffles!
http://www.facebook.com/pages/The-Healthy-Equestrian/265599263565722


The Healthy Equestrian

HealthyEquestrian@gmail.com

Multi-Vitamins, why should we take them??

A few years ago, I was not so diligent in taking a multi-vitamin.  Then I learned more reasons, as to why it would be beneficial for all of us.

In a perfect world, with a perfect diet, and no harmful chemicals in the way of our digestion, we would all get exactly what we need from our foods.  Thats how we were originally designed, was it not?

However, we don't live in a perfect world, and I have yet to meet an individual who eats exactly as they should everyday, or at least, on most days.  That being said, a good multi-vitamin can fill the holes in your diet, the same goes for your pets, and your horses too.

First, quality is a matter of distinction.  Thy product with the best and most advertising, is not always the best choice!  If you were not already aware, nutritionals are not currently regulated by any third party governing body.  So, "nutritional" companies can get away with a lot of contanimation, or what is more commonly seen, the items listed on the label, are not in the product.  A lot of the times, the amounts listed on the label may have been there at production, but after being heated and bottled, maybe stored improperly, your 500mg of Vitamin C is now only 200mg, after digestion, you only get 50mg, making sense??

So, first and foremost, only use those products from companies you can trust.  I know thats a loaded statement, so I'm going to help you a bit. 

Some companies voluntarily subject themselves to audit by governing bodies.  Some of those third part bodies might include the USDA, FDA, AAFCO, and NASC.  Some are animal only, so you will want to learn thier seals.  If your not sure about your product, check with Consumer Labs.  They occasionally test different items for quality and contamination.

That being said, some of my favorite companies who make quality products are Food Science Corporation, DaVinci Labs, Mountain Naturals, Vetri-Science Laboratories, US Animal Nutritionals, Uckele Animal Health, New Chapter, and Garden of Life, Visalus Sciences.

How should I take my multi? 

Split your suggested dose in half.  Take half in the morning and half in the evening.  The same is true for your pets and horses.  You will absorb and utilize your water soluble vitamins best in the morning, and fat soluble vitamins best in the evening.

Vitamins for ourselves is an understood reason, we know what we are putting in our own mouths, because we are ACCOUNTABLE, right?!  :)

**How to know you are digesting your multi's, your urine should be bright yellow with 1-2 hours of ingesting your caplet.  This means your body is breaking down and using the B Vitamins accordingly.**

As for your pets, what diet are you feeding them?  Have you read the bag as to how much they are supposed to eat?

Even if you are feeding the best diets available, the recommended daily feeding is most often, a lot more than our pets need to keep a healthy weight.  Especially for a tiny dog, like a yorkie, or chihuahua, do you really think that small handful of food contains all the nutrients he/she needs for the day?  What if your pet is on a restricted diet, for weight loss, or because of any other health condition?  Now that hes getting less to eat, he's certainly not getting his vitamins.  So you can supplement the dietary plan with a good vitamin, like Canine Plus, Canine Plus Senior, Nu Cat, or Nu Cat Senior.

As for our horses, I'm personally not a big fan of pelleted diets, I've tried them, several of them, just didn't produce the results desired.  Whether you feed a pelleted diet, or a sweet feed, most companies recomend feeding 1# of feed per 100#'s of body weight daily!!!  Thats 12#'s of grain for my thoroughbred. 

Not only will I feel like I'm breaking the bank, but that is a ton of concentrate, and now we are talking colic risk in most cases.  The great majority of horses that I have worked with over the years do great on 1.5-3 pounds of grain fed twice daily, and top dressed with a vitamin.

Here is what my family uses....

My Husband takes Spectra Man, from DaVinci
My Son Takes Kids Mighty Vites, also from DaVinci
I take either Spectra Woman from DaVinci, or Vi-Pak from Visalus Sciences
Our Dogs get Canine Plus Senior from Vetri-Science
Our Cats get Nu Cat Senior Chews from Vetri-Science
Our Horses get either Vetri-Plus from Vetri-Science, or Equi-base grass from Uckele

If anyone is looking for a great place to shop for your nutritionals in central ohio, please check out...
The Garden Herb Shop  
(Nathan, Kelly, and Adrian are very knowledgeable, and will help you select a multi)
7 N. High Street
Canal Winchester, Ohio 43110
614-834-HERB (4372)

Thanks for reading this post, there is more I could share with you on Multi's, but then it would be really really long!  :)

The Healthy Equestrian
http://www.facebook.com/pages/The-Healthy-Equestrian/265599263565722
Healthyequestrian@gmail.com

Accountability

Happy New Year, and Happy New You,

Every new year is a clean slate, and is the most wonderful opportunity to get started on new projects and goals.  The first of my posts this year is on accountability.  Holding ourselves accountable for our actions is so very important, and will help us to achieve our goals.

For the longest time, I would not allow a weight scale in the house, I dreaded getting on it, and did not want to see those numbers for any reason.  Now I have one in my bathroom, and I step on it at least once a week.  I try to remember the same phrase that my best friend uses,

"It's not good, It's not bad, It's just where I am right now"

That being said.  I added just 3 pounds to my foxy figure for the holidays.  A precious gift to myself of yummy homebaked goods!  I can live with that.

During 2012, I managed to lose 40 pounds, and 5 dress sizes, and I'm happy to say that I have maintained that, within a 5 pound fluctuation.  Now I'm looking forward to getting more toned and building muscle.  Overall the goal is and always was, to just feel really good, and to be confident in my own skin.

So, where am I today.....

I am at 165 pounds, still wearing my size 8 Rods jeans, though they are bit snug.

What is my first step (remember to break it all down)?

Try to stay away from sugary snacks for at least a week, and start using the "My Fitness Pal" app on my cell phone again. 

If I can make myself accountable for the foods I eat, and the actions I take toward healthy living, then all the better!

Happy New Year!

The Healthy Equestrian

HealthyEquestrian@gmail.com
http://www.facebook.com/pages/The-Healthy-Equestrian/265599263565722