Wright Nutrition

Equestrian sports involve two athletes: horse and rider, but rider nutrition is often overlooked.

Give yourself a competitive edge, improve your health and feel great in and out of the saddle with sports nutrition for equestrians.

Had a great time talking about rider nutrition with

Check out the full podcast on YouTube

https://m.youtube.com/watch?v=x_oDU5FAwio

Nutrition Hack 🍒🍓🍇🍎🍉🍑🍊🍋🍍

Horse show weekend here we go!!

Dinner tonight was chicken sausage on a slice of bread because I can’t be bothered to buy buns 😝 topped with onion and green bell pepper. Broccoli 🥦 and beet salad for my sides. It was delicious after a long day of traveling, course walking, etc.

Are you showing this weekend?

Beet Salad for the win!

I found these vacuum packed pre-cooked beets at Costco. And they were awesome! This recipe is a modification of one they had on the package, which I sadly didn’t get a picture of.

It’s served cold, which is perfect for summer. And it’s packed full of fiber, antioxidants and even has some protein.

Drop a 💜 below if you like beets!

Roasted Veggie Salad 😋

This dish was absolutely delicious. Big thanks to for sharing it with me 😁

▫️If making this for meal prep, make sure to keep the roasted veggies and spinach separate until ready to eat so that you can re-heat the veggies without wilting the spinach.

▫️The balsamic vinegar will go a looong way Just drizzle a teaspoon or two on each serving. You can always add more if you need to, you can’t take it back once it’s on

▫️Add a variety of different color veggies for a variety of nutrients

A few highlights of the veggies listed:
Bell peppers 🫑 Vit C
Sweet potatoes🍠 Vit A and C
Brussel sprouts 🥗Vit K and C
Spinach🥬Vit A, C, K, Iron and Calcium

Sadly, there are no foods that cause you to specifically burn fat. While some foods might have a slight thermogenic effect causing a small increase in calorie burn, the only way to truly burn fat is to create a calorie deficit.

Keto Warriors argue that the Keto diet burns fat and while technically, yes, you are burning fat when in ketosis, that is because fat has become your primary fuel source. If you are not in a calorie deficit, you are simply burning the fat you consume.

If you want to burn fat, you will most likely need to change your diet and exercise habits.

Diet changes that may facilitate fat loss:
▫️Increase protein intake
▫️Increase fruit and veggie intake
▫️Decrease intake of highly processed foods
▫️Decrease fast food intake
▫️Decrease portion sizes

Double tap if you found this helpful

Sadly, there are no foods or supplements that cause you to burn fat

While some foods might have a slight thermogenic effect causing a small increase in calorie burn, the only way to truly burn fat is to create a calorie deficit.

Keto Warriors argue that the Keto diet burns fat and while technically, yes, you are burning fat when in ketosis, that is because fat has become your primary fuel source. If you are not in a calorie deficit, you are simply burning the fat you consume.

If you want to burn fat, you will most likely need to change your diet and exercise habits.

Diet changes that may facilitate fat loss:
▫️Increase protein intake
▫️Increase fruit and veggie
▫️Decrease highly processed foods
▫️Decrease fast food
▫️Decrease portion sizes

Double tap if you found this helpful

😴 Sleep is important for many reasons and can have a huge impact on our quality of life.

It can also have a huge impact on our weight. Whether you’re trying to lose weight or are struggling with unwanted weight gain, sleep plays a role. ⚖️

This study looked at the effects of lack of sleep on weight gain, total calorie intake and meal timing in healthy adults. 🍽

The results showed chronically sleep deprived adults may be more susceptible to weight gain due to an increased frequency of late night eating and higher caloric intake compared to those who are not sleep deprived

https://doi.org/10.5665/sleep.2792

The American Academy of Sleep Medicine recommends 7+ hours of sleep every night for adults.

🛏 Sleep tips:
▫️Avoid caffeine in the afternoons and evenings
▫️Try not to drink alcohol too late into the evenings. While it may help you fall asleep, it can also disrupt your sleep cycle causing you to wake up or have poor quality sleep
▫️Avoid eating heavy meals right before bed so that you are not still digesting while trying to sleep
▫️ Try to keep a consistent wake up time/sleep schedule regardless of what day of the week it is
▫️Use black our curtains if necessary to create a dark environment and prevent light from disrupting your sleep
▫️Create a consistent routine before bed to help signal your body that it’s time to sleep (changing into pj’s, brushing teeth, etc)
▫️Set a comfortable temperature, a little on the cooler side
▫️Use comfortable bedding, pillows and mattresses
▫️Drown out noise with a white noise machine, fan or ear plugs
▫️Unplug from electronics. They can cause mental stimulation which makes it hard to fall asleep and blue light has been shown to decrease melatonin

Weight loss is one of the hardest things to do in life. And it’s one of the most popular reasons people come to me for help.

There are many reasons why it’s difficult, but these are probably the most common.

If you are struggling with weight loss, you’re not alone. Heck, there’s a billion dollar industry built up all around it with special diets, supplements, gimmicks and tricks because there are so many people desperate to lose weight.

There is a huge mental aspect of weight loss in addition to the physical act of eating/what to eat.

If you are struggling to lose weight, I highly encourage you to seek the help of a registered dietitian that specializes in weight loss. Leave the pills, gimmicks, tricks and overly restrictive diets alone. Spend your money on working with a professional that understands the challenges your facing, has the knowledge and education to help you through the mental and physical aspect of weight loss and can help you get the sustainable, life long results you’re looking for.

Struggling to get meet your protein goals???

Planning your meals around a protein source I always helpful. Here are a few other ways you can add protein as well.

Another meal prep win!

This crockpot chicken cacciatore is super easy to put together and jam packed with veggies.

Drop a 🍲 in the comments if you love crock pot meals!!

THE BEST GRILLED CHICKEN

This recipe is 🤤

It’s versatile and easy to make
Perfect for meal prep!

It’s also HEALTHY!!
The ingredients offer a variety of benefits such as:
▫️Antioxidants
▫️Aid in gut health
▫️Balance blood sugar
▫️Regulate blood pressure
▫️Boost immune system
▫️Reduce inflammation

Try it out and let me know what you think!

Eat the produce!!!

While fresh is great, and often more flavorful, it’s not always possible or practical.

All fruits and veggies are good for you, regardless of how they are preserved.

If you have diabetes or insulin resistance, then you may want to limit fruits and veggies with added sugar 👉 like dried cranberries. Look for the low sugar option

🫀If you have hypertension or heart disease, you may want to avoid canned goods with a high sodium content 👉 look for the low sodium option

⚖️ if you’re trying to lose weight, buy fruit cups in their own juice and plain frozen veggies that you can dress and flavor yourself.

If you are unsure of something, ask your dietitian (or send me a dm, I’m always happy to help!😉) but don’t avoid fruits and veggies just because they’re not fresh.

Ever find yourself in a bad mood all of a sudden? More irritable than usual? If you haven’t eaten in a while, you’re probably hungry!!

Eating every 3-5 hours is ideal to keep yourself fueled throughout the day, prevent over eating later in the day and keeps everyone in a good mood. Even us snarky mares 😉

Nutrition Myth: Gluten free is healthier

False!

While GF is definitely healthier for those with Celiac disease or gluten intolerance, it does not mean improved health for those without.

Can it have positive benefits? Yes.
Are they guaranteed? No!

And beware, a lot of processed and packaged foods that are gluten free are actually higher in sugar and fat (therefore calories) than their gluten containing counterpart.

Bottom line: eat a well rounded diet full of lean protein, high fiber carbs, healthy fat, fruits, veggies and foods you enjoy 😋

Anti inflammatory foods can help reduce inflammation (as the name implies) as well as increase antioxidant and polyphenol intake.

Why does this matter?

Because they play a major role in prevention and management of chronic conditions.

They have been shown to decrease risk of insulin resistance, type 2 diabetes, heart disease, obesity and cancer. Some of the most common diseases of our day.
They can help boost your immune system and aid in recovery after the break down of muscle. And they can reduce some of the most uncomfortable and even debilitating side effects of chronic conditions such as swollen joints, muscle pain, itchy skin, and fatigue.

In short, consuming anti inflammatory foods and limiting foods that cause inflammation benefits your overall health and well being.

What are your favorite anti inflammatory foods?

Check out my free meal planner!

This helpful tool is a great way to keep yourself organized and on track with your nutrition goals.

Download and print your copy from the resources section of my website. (Link in bio)

Beef & Barley Stew recipe.

Try it and let me know what you think!!

It’s a common misconception that eating at night leads to weight gain.

🛑 FALSE 🛑

🧠 If you consistently consume more calories than you need, OVER TIME, you will gain weight.
🧠 It does not matter when you take in these calories.
🧠 Your metabolism doesn’t slow down every night, then speed back up in the morning
🧠 Meal timing only influences weight when it influences the total calories consumed (i.e. You already ate all your meals for the day, aren’t hungry anymore, but you sit on the couch mindlessly eating chips and cookies while watching TV - THIS is when eating at night can lead to weight gain)

🟢 If you get held up at the barn or didn’t leave the show until late, it’s ok to eat dinner at 7,8 even 9 pm! Don’t skip meals because of the time of day.

🧐 What nutrition myths have you heard? Comment below!

When it comes to nutrition, consistency is 🔑

You don’t have to be perfect, you just need to be consistent.

Re-usable food storage bags are a great way to save money (especially with food prices going up.. ahem..🥚🥚🥚)

You can find all sorts on Amazon and a lot are even dishwasher safe.

And they’re good for the environment 🤠

You can find these on Amazon and some are even dishwasher safe!

Not only will you save money in the long run, but they’re good for the environment too 😉

Not sure how to increase your fruit and veggie intake? Here are three easy ways 😉

Not sure how to add more fruits and veggies to your diet? Here are three easy ways 😉

Another delicious wrap for lunch 😋

Doretta Wright MS RDN CDCES on Instagram: "Another lunch wrap 😋 This steak salad was delicious and filling. It took just a few minutes to assemble and can easily travel with you to work or the barn or wherever your day takes you. Enjoy!... Doretta Wright MS RDN CDCES shared a post on Instagram: "Another lunch wrap 😋 This steak salad was delicious and filling. It took just a few minutes to assemble and can easily travel with you to work or the barn or wherever your day takes you. Enjoy! ...

New website is now live!!

WrightnutritionUSA.com

Check it out for FREE resources and some of my most sought after meal plans.

Thank you for doing such a beautiful job ✨

Link in bio 😉

Another super easy and delicious meal. Pair with a side salad to get those veggies in!

Another super easy and delicious meal 😋
Pair with a garden salad to get those veggies in! 🥗

Every year we hear about all these detoxes and cleanses.. the truth is, our bodies already detox and cleanse themselves. You don't need to "clean out" with a pill or supplement.. Just eat your fruits and veggies ;)

Probably one of the easiest meals to make.. EVER!

Pork tenderloin, apple sauce and bbq sauce in the crock pot. Sticky rice made in the insta pot and frozen veggies made on the stove top (could also add to crock pot for last 10-15 minutes)

The whole family loved it and minimal effort was required

Wicked chickens 🐔 make deviled eggs 😈 and a great appetizer to bring to a Halloween party 🎃 👻