GoHorseShow.com contributor Kirsten Farris has just returned from the
Sun Circuit with the Reserve Circuit Championship award in Amateur
Hunter Under Saddle with her horse, Lyles Al Lie. While in Scottsdale,
she completed a humorous, yet informative article about eating healthy
at the horse shows. Unfortunately, at the typical horse show, there
are more obstacles to
eating healthy than a Tim “the Trail Man” Kimura trail course. With a
few tips from Farris and a good strategy, you can be as finely tuned as
your horse,
and you will still be able to zip your chaps and fit into your skinny
jeans when the show is over.
Imagine that you are packing for a horse show…
Horse? Check
Hay? Check
Grain? Check
Food for you? Uhhhhh?
If you are like most people, you may tend to put your horse’s nutritional needs above your own. If you want to perform at your best, you need to give your body the right kind of fuel so you can think and ride like a champion. Eating healthy does not mean that you have to become the high maintenance diva of the barn that lives on macrobiotic rice cakes and brings their own Jack Lalane Power Juicer Pro wherever they go.
Buns = Buns and Rolls = Rolls
Whomever said, “You are what you eat,“ wasn’t kidding. Hamburger buns and cinnamon rolls have a way of replicating themselves on a human body. Whenever possible, it’s wise to avoid anything made with white flour or white sugar. They provide little nutritional value, and they will make your blood sugar crash faster than the stock market in 2008. If you want to have a hamburger or some type of sandwich, substitute a nice leaf of lettuce for the bun. If you absolutely have to have some type of bread with a hamburger or turkey sandwich, think open face, and ask for whole wheat if they have it. You will probably find you are just as satisfied and your friends will be impressed by your good table manners when you eat with a knife and a fork instead of your hands (which may have traces of hoof black or face grease on them anyway).
Eat small meals every three to four hours If you want to keep your nerves calm and your brain sharp, it is important to keep your blood sugar stable. The best thing to eat is something that contains complex carbohydrates, fiber, a little fat and protein. For example, a piece of whole wheat bread with a tablespoon of peanut butter and some sugar free jam is a good choice and you can keep this in your hotel or tack
room. If you are staying at a hotel that provides free breakfast, they usually have little containers of jelly, jam and peanut butter so not only are you eating healthy, you are saving money at the same time. You can also keep sliced turkey, low fat cheese and yogurt in a cooler and that way you will have good sources of protein available.
Protein Bars can be your best friend
A protein bar that has a good balance of protein, carbohydrates and fat can be a life –saver. They will fuel your body, provide you with vitamins and minerals and the cool thing is, if you hold your reins in one hand, you can ride and eat at the same time! If you are in a time crunch or between classes, it is a very portable snack. Just make sure they contain at least 10 grams of protein and less than 30 grams of carbs. A good choice is Balance Gold bars, and they come in yummy flavors and you can get a case of them at Costco.
On the side, please.
The hamburger patty isn’t the problem; it’s all the other stuff. Whenever you eat anything that you are not preparing yourself, get all condiments on the side. It is amazing how many calories are added when using mayonnaise, salad dressing and sauces. Ask for everything on the side, and then use them sparingly. A great substitute for mayonnaise is avocado, but again, on the side, and use as little as possible.
There are a few things that add a lot of flavor to salads, grilled chicken or a hamburger patty that won’t break your calorie bank. Use as much salsa, mustard, vinegar and lemon juice as you want. But watch out for ketchup – it is high in sugar.
The only Fry allowed at a show is a Small Fry
I hate to break the news to you, but if you are close to not being able to zip your chaps, fried foods need to be off your list. Let’s face it, fat is fattening. One gram of fat contains twice the amount of calories as a gram of protein or carbohydrate, and typically the only things that are fried contain white flour, sugar or starch, so not only are you eating too many calories, you aren’t getting much bang for your nutrition buck when you choose something fried.
If you are going to do it, do it with friends
If you just have to have that funnel cake, fry bread or french fries, then enlist the help of your friends. Splitting something between 4 people will save you three-quarters of the calories. You will still feel satisfied without feeling stuffed, and your friends will appreciate it too.
Plan Ahead
Before heading off to the show grounds, make sure you have a game plan for the day. I always have protein bars in my purse and a general idea of what I am going to eat and I plan my meals around my show schedule. It makes it much easier to stick to a healthy diet, and if I want to, I can splurge on an occasional cinnamon roll every now and then.
Kirsten Farris is a Certified Sport Consultant, Certified Equestrian Fitness Trainer, and the Author of The Workbook for the Equestrian Athlete- A Guide to Showring Success. For more information contact her at: [email protected] © 2010
