My daughter expressed an interest in riding horses at a young age.  We signed her up for riding lessons and summer day camps for several years before buying her a horse to keep on our farm.  Before owning a horse, we did some research, but….  Needless to say, owning a horse is completely different from riding one at lessons!  Long story short, we now have two horses and both my daughter and I take lessons – both English and Western.

I have learned that riding horses is truly a sport.  It requires skill, strength, and mental knowledge.  Some might have experience riding a trail horse at a vacation resort, where the horse does all the work.  Training a horse to ride dressage, jump, or western pleasure is a completely different experience!  The rider must maintain balance, correct form, and use a different set of muscles than is used in most fitness activities.

The health and mental benefits of riding horses are many.  Here are just a few:

1.  Physical fitness – riding horses is a physical exercise that builds muscles and burns calories.

2.  Improved balance and coordination – core muscles are strengthened while riding horses, as is your ability to balance.

3.  Build Knowledge – there is much to be learned in the horse world, including a whole new vocabulary!

4.  Reduce Stress – most riders form an emotional bond with their horses and find their stress level decreases during equine activities.

Riding horses can be fun an as individual activity, but it is safer and more enjoyable in a group!  Most areas have local riding clubs.  A quick search online might help you find someone in your area that offers individual or group lessons.   Whatever your physical activities might include, be sure to find new challenges to keep it fresh!

Valerie J Connor, MA CCC-SLP

Reference:

Donegal Equestrian Centre (n.d.).  Benefits of horse riding.  Retrieved from http://donegalequestriancentre.com/riding-lessons/benefits-of-horse-riding/

It seems that you can’t talk about an ailment without someone suggesting the use of essential oils.  Last week I posted something on Facebook about my pierced ears itching and swelling.  A few friends suggested I use certain essential oils to reduce the symptoms.  What exactly are these essential oils? 

I have toyed with some essential oil samples given to me by a friend and have even purchased a few after successfully using them.  To learn more, I picked up a copy of “The Complete Book of Essential Oils & Aromatherapy” by Valerie Ann Wormwood.   Ms. Wormwood provides a nice background on the historic use of essential oils, as well as a comprehensive overview of common ailments and recommended oils.  Essential oils, in short, “are extracted from certain varieties of trees, shrubs, herbs, grasses, and flowers” (p.6).  The oil is most concentrated in certain parts of the plant.  Some are easier to extract than others.  For example, the oil is quite abundant in a lavender plant (220 pounds will provide 7 lbs of oil) and lavender plants are relatively easy to grow.  Sandalwood oil, on the other hand, can only be taken from a tree that is 30 years old and 30 feet high.  This might take a little longer.

The oils can be used in a variety of ways.  The most common methods are topical and aromatic.  For example, some people might apply lavender oil to insect bites or dry skin.  Other people might use the peppermint fragrance to relieve headaches.  Some oils have been mixed and sold as bug repellants.  Others use the oils to make their own cleaning products.

The essential oil industry has grown in popularity because it is a natural alternative.  While medications will always have a purpose, some people prefer to try natural remedies before turning to chemical ones.  Back to my ear example: the use of frankincense (a natural anti-inflammatory) helped me reduce the swelling in my pierced ears.  Turns out I am allergic to most metals, so that switch also needed to take place before they returned to normal.  Other oils that help reduce inflammation have helped relieve symptoms of arthritis that I am having, as well.

Before trying any essential oil, you should certainly do your own research and consult your physician, if you have any concerns.  You know your own body best! 

Valerie J Connor, MA CCC-SLP

Summer is in full swing and if you live in the mid-west you have likely taken part of the traditional summer foods- hot dogs, brats, corn on the cob, and watermelon. In this episode, I will be discussing the delectable, sweet fruit - watermelon. As a child watermelon has been the summer fruit of my choice. I would literally eat a whole watermelon in one day and look for another one the next day. I can no longer eat a whole watermelon by myself, but I can certainly eat a large piece. Watermelon is great to eat as a side dish, snack, or as a meal as it is low in calories and contains several nutrients.

I know several of you will be shocked when I mention watermelon has antioxidants (as that appears to be the go to word I use all the time when describing these foods) such as lycopene. Here is a fun fact- the US population gets the majority of their lycopene from eating watermelon than from eating any other type of fresh fruit (George Mateljan Foundation, 2014).

Watermelon also contains an amino acid citrulline that when consumed will convert into another amino acid arginine. Arginine has been shown to improve blood flow and is beneficial for cardiovascular health (George Mateljan Foundation, 2014). As you can likely guess watermelon also contains vitamin C, this nutrient has also been shown to be beneficial for cardiovascular health. Many B-vitamins and potassium are found in watermelon, so even though this fruit is low in calories, it packs a powerful punch in each serving. The typical serving size for watermelon is 1.5 cups cut or 1/16 cut of a watermelon = 85 calories, 0.4 grams of total fat, and 22 grams of total carbohydrates (CalorieKing, 2014). 

So how about using watermelon to make a nice, fresh salsa?

The recipe is from All Recipes (2014) and makes 2 cups:

Ingredients

2 cups seeded and coarsely chopped watermelon

2 tablespoons chopped onion

3 tablespoons seeded, chopped Anaheim chile

2 tablespoons balsamic vinegar

¼ teaspoon garlic sauce

Directions

In a serving bowl, mix together the watermelon, onion, and chile pepper. Season with balsamic vinegar and garlic salt. Cover and refrigerate for at least one hour to blend flavors.

Per 2 tablespoons: 8 calories, 0 grams total fat, 2 grams total carbohydrates, 0.2 grams total protein

AllRecipes.com (2014). Watermelon Salsa. Retrieved on http://allrecipes.com/Recipe/Watermelon-Salsa/Detail.aspx?evt19=1

CalorieKing (2014). How Many Calories in Watermelon, Raw? Retrieved from http://www.calorieking.com/foods/calories-in-fresh-fruits-watermelon-raw_f-ZmlkPTYzNjA1.html

George Mateljan Foundation (2014). Watermelon. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

I want to dedicate this blog post to my NS325: Nutrition across the Human Life Cycle class as they had provided me with the idea to write about avocados. We were discussing about good, healthy fats a pregnant female could eat and avocados were mentioned. It just was not the word avocados that were mentioned, but also great recipe ideas and uses of them. So, I would like to share with you all about this wonderful delectable fruit that had led to a deep discussion in our class.

When someone mentions avocados what do you think about? The yummy guacamole found at your favorite Latin American restaurant? The fresh avocado placed on your tuna salad sandwich? The little bits of avocado mixed with beef fajitas? Or do you think about the health benefits of avocados? Well, if you are anything like me, you are likely thinking about the health benefits of avocados. 

Many know avocados contain monounsaturated fats or the good kind of fat that may reduce heart disease risk, but did you know since avocados are fruits they contain that power word- antioxidants? The particular antioxidants found in avocados are lycopene and beta carotene. Now, you may be quite surprised that avocados contain these particular antioxidants as they are typically known to be in red and orange vegetables and fruits like carrots and tomatoes, but these are also found in green fruits and vegetables as well. The highest concentration of these antioxidants are actually found right underneath the skin of the avocado, so be careful when peeling this delectable fruit (George Mateljan Foundation, 2014). Aside from healthy fats and antioxidants, avocados also contain many other nutrients such as folate and vitamin B6, potassium, and vitamins C and K (George Mateljan Foundation, 2014). So, what is the serving size of this fruit to ensure you get in the max nutrients? ½ of a medium fruit will provide you with 140 calories, 13 grams of total fat, and 8 grams of total carbohydrates (Calorie Count, 2014):

If you are looking for a new way to use an avocado, check out this Avocado Mac & Cheese recipe from Avocados from Mexico:

Serves 4-6 people

Per 1 cup serving size: 365 calories, 15 grams protein, 12 grams total fat, 49 grams total carbohydrates

Avocados from Mexico. Avocado Mac and Cheese. Retrieved from http://www.theamazingavocado.com/recipes/avocado-mac-and-cheese/#.U7oCA7FBnZc

Calorie Count (2014). Calories in Avocado. Retrieved from http://caloriecount.about.com/calories-whole-foods-avocado-i118094

George Mateljan Foundation (2014). Avocados. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5