Staying Fit, Healthy, and Happy at a Horse Show


Let’s face it, the food culture and industry we live with does not typically support health and sustainability, especially not at a horse show. While some of my most fond childhood memories were of funnel cakes and curly fries at the Scottsdale Arabian horse show, as adults who no longer have the metabolism of a nine year-old child we have to pay attention to what we put in our mouths, especially if we want to look good in those light colored britches. During stressful times, namely a horse show, we instinctively want to eat comforting foods and unfortunately french fries and Snickers do not classify under the nourishing and healthy category. Holistic chef and dressage enthusiast Lauren Smith of Conscious Culinary, LLC share some tricks and recipes that involve very little time, effort, and money to help keep you on the right track while on the road and at shows with your equine buddies, you don’t even have to cook!

Quality is key:


Like they say, “you are what you eat”. If your food has been messed around with and processed from low quality foods to begin with, you don’t want that in your body. Always choose organic, local, and seasonal foods when you can. If you start going to local co-cops and farmer’s markets, you will
be amazed by how much you get for the money.
Take time:
We are all busy and pressed for time, but give yourself an extra hour to half hour in the mornings to prep food for the day. You can also make time on a down day like Sunday to prep food up for the coming weekdays. Invest time in yourself, you’re worth it!
Supplement:


We give them to our horses, why not ourselves? Everyone can benefit from a high quality multi vitamin and Omega oils such as flax and cod liver oil. Consult your physician first, but make sure you are helping your body stay fight and able to fight the toxins we encounter everyday by supplementing appropriately.
Stay hydrated:


If I can recommend one thing for your health, it would be to stay hydrated. You may have to stop more to pee, but your body needs to be hydrated to cope with stress, climate change when traveling, to eliminate toxins, and to keep your immune system up.
Start your day off with protein:
Good quality protein sets the tone for the day giving your brain the power it needs. When we eat processed goods like fat-free yogurt, we are depriving our bodies of those essential amino acids and good fats that create satiety and an overall sense of well-being. Your better off having a little bit of a whole milk yogurt versus a whole pint of fat-free.


Avoid boosting yourself with coffee caffeine in the mornings because you will drain your system very quickly and hit a low when you need energy the most. If you must have lots of caffeine in the mornings, try nursing yourself to a strong brew of black tea (every Starbucks has it!).

 

Day 1: On the Road
Skip fast food and gas station treats. If you have to eat something from the road, choose something lighter like a Subway turkey sandwich on a whole grain bread or a pre-packed salad.
Breakfast:
Organic yogurt with flax and toasted almond granola
Cup of Earl Grey tea
Snack:
Go for whole foods when snacking. I love to munch on a great piece of fruit like an apple and of
course share the core with my horse.
bottle water
Lunch:
Organic greens, grilled chicken, toasted almonds, cranberries, green onions, and simple aged
balsamic vinaigrette
Iced tea with mint
Snack:
Artisan cheeses with flax crackers
Bottle of water
Dinner:
Turkey Avocado wrap, roasted red bell pepper hummus, and sprouts
Glass pinot noir
seasonal berries for dessert

Day 2: Schooling Day at the Show
As tempting as it is to get up and down a gallon of coffee and a greasy breakfast burrito from a show vendor, try taking matters into your own hands. If you packed great food for yourself, you’ll find that you won’t have to worry about what you are going to eat and where all of the time. You will also be amazed by how much money you save by not buying a $12 sandwich and $5 drink a couple of times everyday.

Breakfast:
Organic yogurt parfait, banana, hazelnut granola
Cup of black or green tea
Snack:
Cup of low sugar trail mix (lots of nuts, not so much chocolate). Almonds, cashews, filberts, and
dried fruits are great trail mix components.
Lunch:
Easy tuna salad nicoise
sparkling cranberry juice with mint
Snack:
Assorted veggies with roasted red pepper hummus
bottle water
Dinner:
Go on, have a ball! Go out and enjoy a dinner with your barn friends, just remember;
* Stay away from hard liquor and do not have more than 2 glasses of
wine or beer.
* Order simple food like a great piece of fish with good veggies. Avoid
rich sauces and processed carbs.
* Skip dessert, that glass of wine already took up those calories! You will
feel better the next morning anyways.

Day 3: The Show Begins!
Showing can make anyone nervous, and if you are anything like me you don’t want to eat until you are done showing for the day. I learned the hard way that you MUST nourish your body even if you are a little rattled. I’ve found that taking the time in the mornings to breathe, relax, and close my eyes to envision my test/s helps me enormously with stress and nerves. If you don’t eat your body gets weak and fatigued and your brain gets cloudy. On top of that, when you don’t eat or eat very little, your body holds onto every calorie it gets making you gain weight in the long run.

Breakfast:
Caramel rice cracker with almond butter and half of a banana
Cup of green tea or chamomile
Snack:
Veggie chips with black bean dip
bottle of water
Lunch:
Turkey and black bean sandwich on grainy artisan bread
Iced green tea and lemonade
Snack:
Apple or banana with a handful of nuts
Dinner:
Classic chicken cesar salad with heirloom cherry tomatoes
water and a glass of wine with a couple pieces of organic dark chocolate

You definitely should take time at the end of the day to unwind and enjoy the show and your barn friends. This also helps to set a good tone for the next day. Go ahead, open a really good bottle of wine and enjoy it with your friends, just make sure you do not have more than 2 glasses, one is best. Get a great antioxidant and endorphin kick with some organic dark chocolate to ease the sweet tooth for a real treat.

Day 4: Getting Packed Up
If you are like me, I am wiped out by Sunday afternoon at a show, especially after I have finished my classes. I like to eat light, the same way I did the day before and then enjoy something hearty at the end of the day when I know I am done showing. That way you can reward yourself and have a nice quiet and comfortable haul back home.

Breakfast:
Coconut milk yogurt, caramel rice cake with almond butter
Glass hot green tea
Snack:
Flax crackers, cheese, and apple
bottle water
Lunch:
Organic greens with walnuts, chevre, and dried cherries
Sparkling cranberry juice with mint
Snack:
Veggie chips and black bean dip
Dinner:
Treat yourself for a show well done, or at least for it being over. I go for a hamburger from the
vendor (sans bun) with a salad instead of fries and of course, and ice cold beer!

What to Pack:
When I’m getting packed for a weekend show, this is what I do.
Large cooler with ice with;
* plenty of bottled water, sparkling and flat
* low sugar beverages like organic cranberry juice
* tea bags, black and green
* bottle of iced tea
* 1-2 bottles of your favorite wine (red is best)
* fresh fruit, bananas, oranges, (apples and carrots of course!)
* flax or whole grain chips or crackers
* ziplock baggie of artisan cheese like chevre, aged cheddar, or parmesan Reggiano
* bottle of hummus and/or black bean dip
* fresh veggies, sliced cucumbers, carrots, celery and broccoli
* bag of good organic trail mix
* bag of good organic granola
* jar of almond butter
* 4 yogurts (I eat coconut milk yogurt or goat’s milk yogurt because I am allergic to milk
like many people)
* 2 sandwiches (at least)
* 4 salads
* small bottle of organic Cesar and balsamic dressings
* plastic cutlery, plates, bowls, napkins, cups, etc.
* Don’t forget the wine opener!

Recipes!

Organic yogurt parfait, banana, hazelnut granola
1 cup organic yogurt, any flavor you like
1/2 cup organic hazelnut granola, it doesn’t have to be hazelnut
1 whole banana sliced if desired
1. It’s as easy as it looks, when you are traveling use a ziplock tupperware and layer the yogurt, granola and banana as you please. Enjoy for a light breakfast.

Organic greens, grilled chicken, toasted almonds, cranberries, green onions, and
simple aged balsamic vinaigrette

4-6 oz grilled organic chicken (you can buy it already cooked from a grocer like Whole Foods or Trader Joe’s so it is less work for you when you are busy packing for the show)
2 cups organic mixed greens (spring greens, arugula, spinach, etc.) washed
1/4 cup toasted almonds
2 tablespoons organic dried cranberries
2 green onions, sliced
2 tablespoons aged balsamic
1 teaspoon grainy or dijon mustard
1 teaspoon honey
1/4 cup extra virgin olive oil
1. In a large tupperware add the greens. Add the chicken, almonds, cranberries, and onions on
top and tightly close the lid.
2. In a small tupperware add in the balsamic, mustard, honey, and oil. Put the lid on tightly and
shake vigorously until well combined
3. Pack the dressing separately and use when you are ready to eat the salad.

Organic greens with walnuts, chevre, and dried cherries
2 cups organic greens (spring greens, arugula, spinach, etc.) washed
1/4 cup almonds (Candied ones can be bought pre-made and are delicious)
2 tablespoons crumbled fresh goat cheese (you can use a good aged cheese like parmesan if you
are not a fan)
2 tablespoons organic dried cherries
1. Stack all ingredients into a large tupperware.
2. Use the simple aged balsamic vinaigrette to dress.

Easy tuna salad nicoise
1 1/2 cups mixed organic greens
1 cup fresh or canned line caught tuna
1 teaspoon olive oil
1 teaspoon dijon mustard
1/2 teaspoon red wine vinegar
sea salt and pepper to taste
4-6 cornichon pickles
2 tablespoons roasted bell peppers
1 hardboiled egg, sliced
1. Add the greens to a large tupperware container.
2. In a bowl mix the tuna with the olive oil, dijon mustard, red wine vinegar, and salt and pepper
to taste until well combined.
3. Nicely layer the tuna on top of the greens with the cornichon, bell peppers, and hardboiled
egg.
4. Dress the salad with the aged balsamic vinaigrette

Classic chicken Cesar salad with heirloom cherry tomatoes
2 cups organic romaine lettuce chopped
4-6 oz grilled chicken, sliced
1/4 cup heirloom or regular organic cherry tomatoes sliced in half
1 tablespoon grated parmesan Reggiano
2 tablespoons organic Cesar dressing (you can buy a bottle at any grocer to save yourself time)
1. In a large tupperware, add all of the romaine. Top with the tomatoes, chicken, and then
parmesan.
2. Dress when you are ready to eat.

iced tea with mint
2 quarts iced tea (use your favorite tea, green tea works and tastes great)
2 tablespoons fresh mint leaves
1. In a large drink tupperware container, add the mint into the tea and allow to infuse at least 1
hour in the fridge. Keep cold and enjoy all weekend for a refreshing thirst buster.
sparkling cranberry juice with mint
1 quart sparkling mineral water
1 quart organic cranberry juice
2 tablespoons fresh mint
1. Mix all ingredients into a large beverage tupperware. Allow to infuse chilled in the fridge for
at least one hour. Enjoy for a tasty soda substitute.

Turkey Avocado wrap, roasted red bell pepper hummus, and sprouts
1 whole wheat or organic large tortilla
2-3 oz organic shaved turkey breast
1 tablespoon red pepper hummus (Trader Joe’s has an excellent organic variety)
1/4 cup sprouts (any kind you like)
2 tablespoons shaved onion if desired
1. Lay the wrap out flat on a cutting board and spread the hummus evenly in the center, but
avoid the edges.
2. in the middle place the turkey, sprouts and then onions on top of each other.
3. Fold in the sides and then roll it from bottom to top (like a burrito). Wrap in wax paper and
then plastic wrap to keep fresh.

Turkey and black bean sandwich on grainy artisan bread
2 slices grainy bread like 12 grain, rye, or pumpernickle (with bread, the darker it is the better)
1 tablespoon black bean dip (Trader Joe’s has an excellent variety)
2-3 oz organic shaved turkey breast
2 leaves romaine lettuce
1 tablespoon roasted bell peppers
1 slice pepper jack cheese, if desired
1. Assemble like any normal sandwich spreading the bean dip evenly on both sides. Wrap in wax paper and plastic wrap to keep fresh.

compliments of Chef Lauren Smith - Conscious Culinary, LLC




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