Fall Newsletter

October 30, 2011

HAPPY HALLOWEEN!

Fall is in the air. I love the crispy air and new weather that fall brings. Yes, I live in Southern California, but even we have a change in the weather this time of year!

I’m excited to announce a small expansion of the EQUESTRIAN PILATES program. Exercise is only 1/2 of the equation–your nutrition is an important component as well. In January I will launch a NUTRITION page on this website. You can look forward to heath and nutrition articles as well as many other resources on how to improve your nutrition.

To get us all excited about transforming our equestrian health, below you will find a great article written by Kirstin Hill, RD and certified EQUESTRIAN PILATES teacher.

If you have any questions please contact me at elizabeth@equestrianpilates.com.

Happy Halloween

Elizabeth Hanson, Creator of EQUESTRIAN PILATES

 


 

Orange, Yellow and Red Oh My

By: Kirstin Hill, RD & EQUESTRIAN PILATES Certified Teacher

I always feel like October sets the fall mood. The morning air is brisker, the leaves are changing colors, and while at the barn you notice your horse’s coat is fuzzier. I personally get excited to see the pumpkins and other vibrant colors of seasonal vegetables and fruits in stores. I encourage you to get into the spirit of fall and try some new and different varieties of produce. Below are a list of some harvest foods and the nutritional punch they pack.
Winter squash and pumpkins: come in an array of colors, shapes and sizes. In general, they are a low calorie food (~50 calories in a half-cup serving) and good source of fiber ( ~3 grams per half-cup serving). They are also high in vitamin A, C , potassium and antioxidants like beta carotene. The seeds can easily be toasted for a crunchy, high-fiber snack eaten alone or tossed into yogurt and salads.

Preparation ideas: 

  • Roasted with a drizzle of olive oil, dash of salt and pepper- simple, yet delicious.
  • Baked with a drizzle of olive oil or trans fat-free margarine, sprinkle with cinnamon or brown sugar.
  • Scoop out the baked flesh and use it as a side dish or stuff it into pasta shells or puree into a creamy soup.
  • Spaghetti squash is a great alternative to pasta. After cooking, scrape the inside of the squash-it comes out in long strands. I add in red sauce and lean ground beef or turkey just like I would regular pasta.
Apples
There is truth to the statement “an apple a day” since they provide a host of nutritional benefits. A small apple, about the size of a ladies’ fist, has ~50 calories. Apples are a great source of fiber, which can help reduce high cholesterol and keep you regular. It also contains a specific antioxidant that may help with inflammation and cell damage. Have fun and experiment with over 15 varieties, ranging from sweet to tart and tangy. Bring extra to the barn for a delicious treat you and your horse can enjoy too!
* October is National Apple Month
* Visit http://www.usapple.org/consumers for more apple information
Preparation ideas:
  • Sliced as a snack with cinnamon and peanut butter or cottage cheese.
  • Baked for dessert with cinnamon & nutmeg; place on top of light vanilla ice cream.
  • As part of a meal, with pork chops and sauerkraut for example.
  • Sauteed with cinnamon, nutmeg and sugar for use in oatmeal or yogurt.
Get Movin’
I plan on going taking advantage of the U-pick apple orchards this month. If you are looking for a fun activity or enjoy picking your fruits and vegetables check out www.pickyourown.org
Credit where credit is due: This month’s article information and resources came from RD411.com, Healthy Healing Foods by Victoria Shanta Retelney, R.D., L.D.N and Kirstin’s knowledge and experiences. [photo credit: † David Gunter & sea turtle on flickr]

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