I have found that one of the biggest concerns for riders when it comes to eating well, is what they can have on-the-go that is healthy, gives them energy, and doesn't weigh them down. Meal replacement bars and shakes are the first thing that come to mind – but are they really healthy?

I just spent a morning with a good friend of mine at her company's information session about their meal replacement products. The testimonials were inspiring and everyone selling the product seemed to be very passionate about the transformative effect the products had on their lives – people had lost weight, improved their energy, were able to come off their pharmaceutical medications... and made a bunch of money through the multi-level marketing structure. However, as I read through the ingredients label on the bar that was 'served for lunch', I couldn't help but question how healthy it actually was... especially compared to real food. According to the company, millions of people have had amazing results, but the soy isolates, 8+ different kinds of sugar, and long words I couldn't pronounce made me wonder if this type of product really fits in as a healthy-food.

The way I see it, we should always strive to fuel our bodies with the best foods available (with the least amount of toxins, fillers, preservatives, and chemicals). Throughout the day, the decisions we make about which foods to eat are a matter of balancing out what works best for you given what is available.  This is why it is important to not only make a plan before you hit the road, but also to have some knowledge as to what is practical and healthy.  I like to rate foods and meals based on their quality and the nutritional benefits I'll receive from them – I refer to these categories as “My 4 Bs”.

Best – these are nutrient-dense foods that will support optimal health and are the highest quality available (ex. local, organic, unprocessed, unrefined, pastured, grass-fed, wild)

Better – this is the middle quality for me (ex. “natural” - free of antibiotics and hormones, non-local organic produce, minimally processed)

Baseline – nothing I consume will be a lesser quality that what I have established for myself (ex. conventionally grown produce, non-GMO)

Below – I will not eat these foods (ex. heavily processed, artificial sweeteners, dyes, flavoring, fillers)

Just a side note here... I don't have any fancy spread sheet or print out of foods that fit neatly into these categories. I don't obsess about “My 4 Bs” - I simply use it as a reference when I am making decisions about what I am going to put in my body.

So back to the whole idea of finding an on-the-go food for the busy rider. Taking into consideration “Your 4 Bs”, if you have a busy day of riding, maybe you can't fit in a balanced whole-foods meal and you are fine going with the “Better” option of a meal replacement bar made from whole, unprocessed ingredients. Or maybe you are stuck at a horse show in the middle of nowhere and you are hungry. Perhaps this is a time that the “Baseline” bar would be acceptable (like one of those nuts and fruit bars you can find just about anywhere). The “Below” option would be the fried food at the concession stands.

The same goes for shakes. The best would be a whole foods green smoothie, but if that isn't practical, I recommend you try to find a powder that has minimally processed, acceptable proteins such as hemp, rice, or pea (soy and whey are undesirable).

In conclusion, choosing a healthy meal replacement is relative to your personal diet. If you are trading up from a hotdog and onion rings to a meal replacement bar, that is an improvement and will likely put you on the path to better health. However, if your diet is dialed in and you hear about the next best weight-loss, energy improving, super-power bar, take a moment to read the label and see if it fits in to your idea of healthy eating – where is it in “Your 4 Bs”?

Please comment below and reach out to me with your feedback or for additional guidance on selecting On-the-Go foods! 

On the way back from an exercise on the beach, I went into Vons Grocery Store to grab the last few ingredients for dinner. My intention was to be fast, so my target was set and my plan was in motion – head straight to the lonely narrow strip of organic veggies in the middle of the produce section, dash to the other side of the store to grab some Kerrygold butter, then hope that the self check-outs were working so I wouldn't have to wait in line.

And then it hit me... something was different. Was it the ability to navigate the fruit stands without a grocery cart traffic jam? Was it the perfectly stacked apples... or the new location of the heirloom tomato stand? Then I saw the sign... “KALE KORNER”. Was it for real or just a mirage from working out on the hot sunny beach?!?

It's true, my Vons had completely updated their produce section, brought in veggies I'd only seen showcased at Whole Foods, and now had a KALE KORNER?! And I don't just mean a few bunches of loosely packed Kale falling out of their twist ties – there was Dino Kale, Curly Kale, Redbor Kale, Red Russian Kale, Baby Kale, pre-made Kale salads – and it was Organic! I was in Kale heaven – I almost switched my plan for dinner, but my husband has yet to embrace the nutrient packed, anti-cancer, delicious dark green leafys. 

Clearly, I'm thrilled that my local grocery store has made such positive changes – it reminds me of a challenge I like to give my clients when we discuss the benefits of a whole foods diet:  simply select a green leafy vegetable (such as KALE) that you have never tried before and make a new recipe during the week. You can go all out and make a raw massaged kale salad or kale chips... or just try incorporating some sauteed or steamed kale into one of your favorite recipes, omelets, or soups... or add a few leaves to your morning smoothie (great for kids and husbands).

Kale is part of the brassica family which includes other cruciferous veggies such as broccoli, brussels sprouts, collards and cabbage. Kale is nutrient dense, specifically rich in vitamins A, C, and K, and is a great source of calcium (that's right, calcium – more on the dairy myth in another blog post). Consumption of Kale has been linked to supporting: healthy skin, hair and nails, detoxification of the body, blood sugar control, cancer prevention, lowering cholesterol, anti-aging, enhancing the immune system... just to name a few benefits!

How are you going to add Kale to you diet?

Bone broth is my latest obsession!!!  It's simple to make and is jam-packed with an array health benefits. It's rich in minerals your body can actually assimilate, amino acids (including proline and glycine), and glucosamine and chondroitin, which is thought to mitigate arthritis pain... Bone broth is known to fortify the immune system, and nourish collagen rich tissues including: joints, tendons, ligaments, skin, cartilage, mucus membranes, bone, hair and nails... plus the collagen helps to heal the gut and can even smooth cellulite too! I definitely consider bone broth a superfood!

There are numerous ways to make bone broth, and I suggest experimenting to find what works best for you! I do however recommend that you only use the bones from “happy animals”... ones that were raised organically without hormones and antibiotics, lived in their natural environment and ate foods natural for their bodies. This is a way to ensure that you are getting the most nutrient dense broth that is free of toxins. Don't hesitate to ask your butcher or farmer where they get their bones from and how the animals were raised (this goes for meat too). Also, bone broth is a highly economical and delicious way to receive all of these health benefits.

I make my bone broth in a 4 quart crock-pot on low... you can also simmer it on the stove. I add approximately 1-2 lbs of bones (you can roast the bones first for a richer flavored broth, 400 degrees for 45-90 minutes), cover with filtered water and add about 3 tablespoons of Apple Cider Vinegar. (The acidity of the vinegar helps to draw the minerals and other nutrients out of the bones. Homemade bone broth is rich in Calcium, Magnesium, Phosphorous and other trace minerals.)

Cooking time:
Cow Bones 12-72 hours (knuckle and marrow bones)
Chicken Bones 6-24 hours (full chicken after roasted meat is removed.  I've also added chicken feet, backs and necks.  For the feet, make sure they are 'cleaned' - the yellow membrane pealed off and the talons clipped off.  It's not for the faint of heart, but makes a great broth.)
...you can also use lamb, fish and other poultry bones.

Do not let the broth boil rapidly; keep it at a gentle simmer. You may want to skim off some of the 'scum' that floats to the surface, but this can also be done when you strain it at the end. In the last 1-2 hours you can add vegetables for additional flavor and a nutrient boost. When time is up, strain the broth through a colander – repeat using a cheesecloth lined colander for a clearer broth.

Once cooled, the fat will harden on the top. Some people choose to scrape this off. Also, the broth will become gelatinous, like Jello. This is a good sign – simply reheat the broth (on the stove) and it will become liquid again.

I store mine in glass jars and freeze some for future use (be sure to leave extra room in the jar if you use glass or it will crack). You can also freeze the broth in ice-cube trays so you can pop out a few cubes to enhance a meal.

Use your broth for soups, gravies, and sauces. I sometimes drink mine straight out of a mug! For my favorite soup, I saute onions, garlic, carrots, and celery then add them to the broth with chopped Kale and seasoning. Look out for recipes that call for bone broth.  And enjoy!

The cost of organic food can be overwhelming and its availability can be scarce in some regions.  This list, from the Environmental Working Group, is a good place to start when selecting which foods you should always buy organic... and which ones are okay to buy non-organic.  Keep in mind, this list is based on the level of pesticides found in food after it was washed and/or peeled and does not take into consideration other factors (such as GMOs, sustainable farming practices, etc).  Pesticides have been linked to cancer, neurological deficits and other disease; however, consuming certain types of organic produce can actually reduce toxins in your body.  Bottom line... buying organic is always the best choice, but when availability and price is a factor, this guide helps you determine whether to buy conventional or organic produce.  Please read more about the "Clean 15" and the "Dirty Dozen"!