They can coexist.

When it comes to food, there’s always something buzzy or popular going around. Oftentimes, the food suggestions you’ll find are about eating less or dieting in some way. Intuitive eating is not about either of those things.

Instead, intuitive eating is about just what it sounds like: listening to your body and giving it what it needs and wants.

For dancers, intuitive eating is essential. You also have to consider making food choices that will enhance and support athletic performance. Coupling those two priorities is possible but requires some intentionality.

In case you’re not familiar with intuitive eating, here are the 10 Principles of Intuitive Eating:

1. Reject the Diet Mentality
2. Honor your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Discover the Satisfaction Factor
6. Feel your Fullness
7. Cope with your Emotions with Kindness
8. Respect your Body
9. Movement — Feel the Difference
10. Honor your Health — Gentle Nutrition

This is a beautiful and likely aspirational way to approach food for some of you. Dancers tend to have a lot of guilt and shame around food; you might even experience guilt when you’ve eaten a “normal” or “reasonable” amount of something. Embracing the tenants of intuitive eating (above) will likely help you release some of the guilt around food.

If you’re struggling to incorporate these principles into your approach to food, start small. Take some time to tune into your body. Calorie counting and dieting intrinsically lead to ignoring your body’s cues.

If you’re tracking your calories every day, make your step #1 to stop.

That one simple action combined with tuning back into your body can help with making peace with food, honoring your hunger, discovering the satisfaction factor, and respecting your body.

Since you’re using your body at such a high level, it’s essential that you pay attention to #10 and honor your health through gentle nutrition. In order to ensure that you’re not focusing on “healthy” food and ignoring all the other elements of intuitive eating, you have to make sure you’re creating health-focused meals you love.

When you eat something that you might consider “unhealthy,” let your goal be to have a neutral response to it. So often we think the foods we eat make us good or bad. It’s all just food, and when you can release any strong emotions around it, you’ll have a much easier time considering how it made you feel physically and then move on.

Make adjustments over time.

When you first start eating intuitively, you might go overboard. You might end up eating foods that were off limits for years, and at times, you might have a hard time stopping when you’re full or choosing the foods that make you feel your best.

Diving into intuitive eating requires that you give yourself lots of love, grace, and understanding.

The Whole Dancer approach to food and healthy eating for dancers encompasses so many Intuitive Eating Principles. At the same time, it acknowledges that you might have aesthetic- or performance-focused body goals, and those goals can in fact come from a healthy place.

You can bring Intuitive Eating into your life and still think about how the food you choose is impacting performance. Identify the foods you love eating that also give you sustained energy. When you find foods that support your strength and help you achieve and maintain your personal best body, following your body’s cues becomes so much easier.

Photo by Nate Johnston on Unsplash

The post For Dancers: Intuitive Eating + Eating for Performance appeared first on The Whole Dancer.

with Carolyn Lippert

Carolyn Lippert was born in Boston, Massachusetts and trained at Severance Ballet Conservatory with her mother, Carla Stallings-Lippert, and at the American Ballet Theatre Jacqueline Kennedy Onassis School.  

Lippert joined the ABT Studio Company in September 2011 and performed with American Ballet Theatre at the Metropolitan Opera House in 2013.  She went on to dance with The Washington Ballet for their 2013-2014 season and San Francisco Ballet for their 2014-2015 season. 

She joined American Ballet Theatre as a member of the corps de ballet in December 2015. 

Here’s how Carolyn is staying Healthy at Home:

Of course there are some things we’re all collectively experiencing but what have been the most major life changes for you?

I’d say one of the biggest life changes for me right now has been the lack of physically seeing people. I know that’s something everyone is collectively experiencing, but I feel like not seeing anyone (besides my boyfriend) in person deeply effects me. I miss connecting with people. 

How are you staying positive and motivated dancing at home?

It’s honestly really hard for me. I’ve been stuck in a 450 square foot apartment the entire quarantine, and doing class in my tiny kitchen is far from inspiring.

I’ve been trying to stay motivated and positive, but there are some days that not taking class is better for my mentality than struggling through yet another class with my kitchen table as a barre and constantly kicking walls. 

Have you made any adjustments to your meal plan? Any favorite quarantine meals or snacks?

I haven’t made many changes to my eating, I’ve always just eaten when I’m hungry. I naturally eat pretty healthy, but if I crave something I go for it!

I’ve started cooking more during quarantine and have pushed myself out of my comfort box as a chef (it didn’t take much!).

I’ve also rekindled my love for hummus after overeating it a few years back, so I’ve been dipping whatever I have (veggies, pretzels, etc) in hummus for a snack. And of course all the amazing summer fruit! 

Are you coping with any anxiety or more challenging emotions? What are you doing to work through them?

I have days every now and then that are difficult emotionally, but I’ve found keeping moving and busy helps. On my harder days I’ve found that long walks with my dog help. Just letting myself breathe and enjoy the world around me, like the nature in the park, can help me reset and remember that things will be ok. 

Are you worried about staying in shape? What would you say to dancers who are concerned about losing technique or “getting out of shape”?

I am, and at the same time I’m not. It’s so easy to let the fear of getting out of shape cause unneeded anxiety. I think dancers right now need to realize that it’s ok to relax, it’s ok to not always be doing something to “stay in shape”.

There’s a lot going on in the world, and putting extra stress on ourselves (something dancers, or at least myself, are very good at doing) is the last thing anyone needs right now. There will be time to get back into shape. Do what you can/want every day, but only do what you mentally and physically should. 

How are you filling your extra time?

I’m one of those people who would rather be too busy than not, so I’ve really tried to fill my time. In the beginning of the quarantine I took really long walks with Chloe (my pup), did workouts, “company class” every day via Zoom, and read a lot.

I think I went through something like five books in the first month of quarantine! Once the summer term began on June 1 I’ve had college classes (I’m a student at CUNY). They are definitely filling my time! 

What does your transition plan look like? Have you gotten word as to when you’ll be getting back into the studio? How do you think the structure you’ve created at home will translate back to company life?

Technically, my company is scheduled to start back in September and prepare for our fall season. However, I’m not sure if that will realistically happen. I really hope so!

I plan to go home to California at some point before we start back. While there, my mom will whip me back into shape. (Fun fact: she trained me and was a soloist at ABT and principle dancer at Boston Ballet!)

The post ABT Dancer Carolyn Lippert “Healthy at Home” appeared first on The Whole Dancer.

Say “yes” to dietary fat.

Protein, carbohydrates, and fat are essential macronutrients. Your body needs them (all of them) to function. Even with the popularity of higher protein and fat diets, dancers tend to be somewhat fat-phobic.

While this is purely anecdotal, my experience adding healthy fats to my diet was transformational. For a long time, I thought low fat was the way to go. At 13, I created the silly rule that I couldn’t eat anything with more than 3 grams of fat.

This was the plan I stuck to for years until finally some diets started touting the benefits of healthy fats. When I started eating healthy fat consistently, that’s when my personal best dancer body revealed itself.

The dancers I work with have seen a similar physical response to adjusting their macronutrient intake to include more healthy fats.

Evaluate your current meals.

When you think about your usual daily meal plan, assess whether there’s a focus on one macronutrient over another — specifically, if you’re avoiding fat. Some dancers get caught up in the numbers and fear that since fat has more calories per gram, it will make you fat.

It’s definitely not that simple, but we don’t have to overcomplicate things either.

Eating fat will help you feel more satisfied.

When you look at calorie equations and body goals — which, in general, dancers can ignore — the potential for increased calories from more healthy fats might be scary to you.

Rather than getting caught up in that thinking, consider this: when you eat more healthy fat, you’ll be more satisfied by your meals. When you also tune into your body and it’s hunger + fullness cues, you’ll likely end up eating less overall.

All meal plan changes should be gradual.

If you think you’re lacking in healthy fats, make small adjustments so you can really observe how your body reacts.

Here’s an example: if you eat oatmeal with banana and 1 tbsp. of nut butter for breakfast, try adding an additional tbsp. of nut butter and cutting the oats by 1/4. If you don’t measure your oatmeal, that’s fine too. Add the fat, eyeball the oats as usual, and pay close attention to your levels of satisfaction as you’re eating.

Stick to just that one change for 2 weeks. Notice how you feel as far as energy, satisfaction, and digestion. Maybe, depending on the outcome, you’ll try a similar adjustment with lunch. Again, stick to that additional shift for a couple of weeks before you evaluate.

Quality fuel is key.

All the time, dancers tell me suggestions they’ve heard about limiting certain foods. Usually, it’s dietary fat that is demonized. People are so wary of the caloric density that they ignore the quality of the fats in question.

Healthy fats include monounsaturated fats (among the healthiest) and polyunsaturated fats.

Eating lots of dietary fat from unhealthy sources like processed, packaged foods is likely to have a negative impact on your body goals. The unhealthy fats include trans fats and saturated fats. However, some saturated fat is OK — nutrition science has gone back and forth on this, likely one more reason to acknowledge that everyone’s body reacts differently to food.

When you eat more healthy whole food fat sources, especially those that also contain fiber, you’ll likely feel satiated for longer. Add plant foods for healthy fat (which all include fiber) like nuts, nut butters, hemp seeds, flax seeds, and avocados.

As far as oil, some of the healthiest oils include olive oil, avocado oil, and coconut oil (even though it is high in saturated fat). Oils could comprise their own post, but keep it simple and stick to those highest in anti-inflammatory omega-3s and avoid those with a high omega-6 content (e.g.,. corn oil, soybean oil, sunflower oil, etc.).

As there is no “one size fits all” for serving sizes, some will do better with more fat while others will do better with less. There’s also no one meal plan that works for everyone.

Become an expert on your body.

To reach your body goals healthfully and sustainably, you have to become an expert on your body. This takes time, experimentation, and often support from a Health + Nutrition Coach, Nutritionist or Dietitian.

Find the person whose approach resonates with you, and start the process of figuring out the best eating style and complimentary lifestyle for you.

The post Why Dietary Fat Won’t Make You Fat appeared first on The Whole Dancer.

Casting and Weight:

It shouldn’t happen. Or if it does, it really shouldn’t be the opener for a conversation about your body. If the Artistic Staff where you dance decides they can’t cast you in a certain role because of your body and they say that to you, don’t allow it to take you down.

The reality is, if you have the capabilities technically and the desired movement quality, that really is all that should matter. 

When your weight is used as a reason not to cast you, it’s possible there’s something else they’re not telling you. Weight is a common scapegoat. We use it as an excuse for ourselves (I can’t go to that audition because I’m not at my “ideal” weight) and the staff around us use it as an excuse to not cast you.

If you come up against this feedback and you’re happy with your body and dancing then it might be time to move on. This isn’t easy advice. Job’s in dance are hard to come by but it’s about your mental well-being. Constantly being told your body isn’t right, if you feel perfectly happy with where you are physically, will start to take it’s toll.

Seek out positions at other companies where you’ll be supported to stay at the weight that’s healthiest for you.

A client of mine had this experience where she was dancing. There were numerous meetings about her body and weight (with little support provided) which is why she started working with me. She came to the conclusion that it was time to move on. She’s now dancing at a different company where she’s cast well and supported exactly as she is…no weight loss necessary.

Some things to think about if you’re unsure of the body feedback:

Are you happy with where you are physically?

Are you still improving technically and unimpeded by body image issues or physical limitations?

Do you feel energized and healthy?

If you answered YES to all of those questions, then it may definitely be time for a change.

If you decide you want to stay where you are, ask for support. Will the company provide nutritional and/or psychological resources? Do they at least have people to refer you to who have gotten results for other dancers?

Be blunt. Ask the question, “What resources are available to support me?” If they have nothing to offer but you wish to stay at that company and agree that some body change could be healthful and beneficial, seek support.

Make gradual changes and make sure the Artistic Staff is on the same page with your plan. They won’t see change overnight. No crash diets.

Through all of this, stay aware of your intrinsic value. As an artist and person you have a lot to offer. Remind yourself of that fact often!

The post Casting + Weight appeared first on The Whole Dancer.

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My parents enrolled me in creative movement classes at the local arts council when I was 3 years old, and then I danced at a local ballet studio from age 5-18.

I didn’t figure out I wanted to continue dancing post-high school until quite late, the end of my sophomore year, when I discovered that I could dance and get a college degree.

I’m now studying Dance Pedagogy at Butler University and am about to begin my senior year. I’ve only fallen more in love with dance, as I’ve gotten older.

What is your focus right now?

Right now I’m focusing on how to work within the mechanics of my own body. I’ve been navigating what areas are more difficult and need improvement vs. the ones that come more naturally.

I’d like to be my body’s own engineer and hone in on my technique as I head into my last year of undergrad.

What inspires you to dance?

I’ve always thought of dance as the means to mobilize my soul. When I dance, I feel that I’m truly giving everything I can offer to this world. I’m also a very methodical thinker, and to have something that combines a passionate expression with order and balance, it’s a match made in heaven.

I’ve grown to love being in technique classes as much as performing. To every day start at the barre in first position and do that first port de bras, it’s like opening yourself up to the world; I actually get teary even just thinking about that.

Nothing seems more right to me, that mind/body connection that can be found through dance. When else in life are you thinking about literally every sensation in your body?

My constant fascination with the art is what inspires me, and I can’t see myself losing that wonderment any time soon. 

What are your favorite foods and dancing fuel?

I have so many favorite foods, but my go-to dinner is a plant based bowl. My favorite combination is Mexican-styled roasted sweet potato, broccoli, onion and bell peppers with black beans, quinoa or brown rice, and vegan nacho cheese sauce (made with a base of cashews!). I top that with avocado and/or hemp seeds and I’m good to go.

Some of my other favorite foods include curry, stir fry, fajitas, vegan mac and cheese and avocado toast.

At this point I am plant based with the exception of eggs here and there. I have many reasons for why I eat this way including ethical, environmental and health purposes; but I don’t like to label myself because of how easy it is to feel pressured to maintain perfection.

Most of my favorite foods happen to be vegan, so that’s the kind of food I like to keep in my kitchen. I’ve been eating this way a little over a year now and I’ve honestly never felt better!

Are there any specific things you do to care for your mental health?

I’ve actually written every day in a journal for over 5 years now.

Sometimes it’s a drag and at times I get a little behind in writing, but I’ve found daily journaling to be really important for my mental health. It keeps me checking in with myself at the end of each day, even if it was a busy one.

It gets me asking how I’m doing and what needs to be addressed. Besides that, sleep always helps me with any mental funk.

I’ve also learned how to most effectively process my thoughts. For me I best process information and emotions through talking with another person.

However you best organize your ideas, I think it’s so important to know that about yourself so you can keep your mental health in check.

How do you maintain balance in your life?

I’m very aware of how I’m feeling at all times; I think that’s the biggest thing. If you’re starting to feel grumpy or sad or stressed out, don’t ignore it. Pay attention to your needs; you probably feel the way you do for a reason.

Back to my comment about journaling, that’s a great way I keep myself in check. Some days when I feel “off”, it’s usually because I didn’t go outside, socialize, eat well, or exercise. Or maybe I socialized too much or maybe I did one task for too long.

Take note of those “off” days and learn for you what’s in excess or what’s lacking. 

What do you like to do in your free time?

When I’m not at dance, school, or work, I run a food page called Eating Always with my good friend (@eating.always on instagram) where we post pictures and recipes of our food creations.

I love giving tips and inspiring people to cook great food! Besides that, you’ll find me drinking coffee in my pajamas, riding my bike, talking on the phone with my mom, hanging out with friends, or taking a yoga class.

How do you deal with disappointment in dance? How do you deal when you’re struggling with confidence?

I try to just stay in the zone as much as I can. I go to ballet class, I go to my rehearsals, and I do my homework. I make my bed, eat good food, and remember to shower—the brain loves mini accomplishments.

My advice would be to do what you need to do and don’t let that insecurity impact how you treat others or yourself. Don’t get involved with gossip.

People love to talk trash about others so they can feel better about their own lack of self-confidence. Keep your head low and keep moving forward.

Never be afraid to ask for help or input from teachers. Check in with your mental health and know what works for you.

What does being a ‘Whole Dancer’ mean to you?

To me, a “Whole Dancer” maintains balance both inside and outside the studio. In the studio, a “Whole Dancer” focuses on all areas: artistry, strength, flexibility, technique, and musicality.

The best dancers let their personality shine through artistic expression while still having a solid technique and healthy body. Outside the studio, a “Whole Dancer” eats well, gets plenty of sleep, addresses injury, keeps her mental health in check, and maintains an identity outside of dance.

Anyone can be a “Whole Dancer” as long as their attention is on all aspects of life and dance and they realize it’s all entirely interconnected.

The post The “Whole” College Dancer : Allison Haan appeared first on The Whole Dancer.

It’s very common to be unsure of how to healthfully implement a plant based eating plan especially in a way that’s going to impact your energy and appearance in a desirable way.

Is plant based eating right for me? Will it help me attain my best body?

What’s the best approach?

Can I get enough protein?

Is vegetarianism going to work well or should I go full on vegan?

These are common questions dancer’s face as they consider a plant focused eating plan.

My personal eating plan is plant – centric and over the years, in addition to my studies as a Health Coach I’ve done supplemental plant based eating courses. I’m so excited to share what I know about eating lots of plants and how it can help you reach optimal health and peak performance.

This topic is a passion of mine so I’m teaming up with Lauren Lovette – Vegan, Choreographer and Principal Ballet Dancer with New York City Ballet for an online workshop on “Going Vegan”. We can’t wait to chat with you and your friends about it. Share this workshop info with other dancers you know who might have interest in this topic!This workshop will take place live on Sunday, August 20th at 5pm EST. Tickets cost $20 and must be purchased by Saturday, August 19th at 11:59pm EST!

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