Auditions are right around the corner. You might have some time off after Nutcracker. And, there’s even the issue of not spending as much time in the studio since you’re spending more time on stage. All of these things can lead to a lot of holiday food overwhelm.

Going into Thanksgiving and the Winter Holidays with a healthy balanced mindset can make a big difference in your experience.

Here are 7 Tips to help you stay calm, positive and happy!

Tip #1: Remember what the holidays are really about.

They’re a time to be with your family and friends. A time to reflect with gratitude for all of the abundance in your life. And, holidays are an opportunity to take inventory of your life and see both areas of beauty and those of opportunity.

If you’re struggling with negative body image, find time to remind yourself of all the physical attributes you have to be grateful for. A body that is fully functioning and can dance! That shouldn’t be taken for granted.

Tip #2: Eat Breakfast

Eat breakfast. Preferably have a meal with protein, carbs and healthy fats. If possible, include some greens as well. Eggs, avocado, toast and some greens are a great way to start the day. Depending on when your family has the big holiday meal, you might also have a balanced lunch before the main event.

Having a salad with some lean protein and healthy fat will give you a good helping of nutrient dense food without overfilling you.

Tip #3: When it comes to holiday treats, assess the food choices available to you.

Some holiday dishes can be quite healthy (think sweet potatoes, brussels sprouts, roasted veggies, etc.), others are going to be more decadent. If you want to contribute a healthy side dish, most hosts will be open to that. I always bring a hearty kale salad and that provides the foundation of my meal.

Tip #4: Drink water!

Throughout the day stay hydrated. Drink lots of water, if you’re chilly drink tea or warm water with lemon. Both lemon water, peppermint tea or ginger tea help to aid and soothe digestion so they’re particularly good choices on a food centered holiday.

Tip #5: Have a healthy mindset about the food.

Don’t make holiday’s a reason to eat to the point of discomfort. People often tell themselves, “this is the only day ALL YEAR that I’m eating this food.” This idea naturally leads to overeating to an uncomfortable degree.

It’s also important to note that this is a totally false notion. Sure maybe this is the only day Aunt Edna makes her famous pie BUT you could definitely get the recipe and make it any time of year.

Tip #6: Make your food goal to eat only to a point of comfortable satisfaction. 

Now, don’t forget about dessert! Of course, especially when it’s an occasion and even more importantly if there’s a dessert you particularly enjoy then you should absolutely have some. Take small bites. Savor the flavors. Just like with your main meal, stop eating when you’re at the point of comfortable satisfaction.

If you do go overboard – forgive yourself! Your food choices will not be perfect all the time and that is totally ok. Do your best to let it go and move on.

I know this is sometimes much easier said than done so if you’re struggling with your holiday eating strategy or need some support in the aftermath feel free to send me an email and I’d be happy to offer support.

Tip #7: No crash diets afterwards!

It’s possible you’ll read all these tips and still have a challenging time putting them into practice. Depending where you are on your journey towards balance, that’s totally understandable!

If you end up feeling like you’ve been “bad” or gone overboard with the food or indulgences, go easy on yourself. Support yourself with healthy, balanced, hearty meals. If you respond by under-eating, you’ll likely get into a yo-yo pattern.

As you look ahead to 2020 and you have big goals for your body and dancing, check out The Dancer’s Best Body Program opening in January. This program is not just about nutrition information. It’s about unpacking your relationship with food and your body so you can reach and sustain your body goals. Check out some success stories here!

Photo by Monika Grabkowska on Unsplash

The post Holiday Eating Strategies – Indulge with Balance appeared first on The Whole Dancer.

Whether you’re a student or pro, it’s possible this question has entered your mind. It’s also possible you’ve searched for answers in those “what I eat in a day” posts from fellow dancers. It’s not a bad thing to look for inspiration and to gain insights based on what others are doing BUT it’s so important that you find the unique way that works for you to fuel yourself.

You are active. No question there. With that in mind, you definitely need to make sure you’re getting enough to support yourself. From a caloric standpoint you can’t be restrictive.

I want you to meet your goals in a sustainable way and avoid injury. This means it’s essential that you’re eating enough! Check out this video for more:

Are you making food choices to support your body? Stay aware of the quality of your food. That’s the most important piece. It’s way more essential that you eat high quality foods than eating “less”. Staying under some restrictive caloric number but just eating twinkies is not going to support your dancing.

Make staying at a healthy dancing weight (whatever you decide that is for you) enjoyable and easy.

In this video I touch on some food plans and practices that could work to help you reach your body goals. There are some specific food suggestions to help you see how it can actually be simple to craft a meal plan around whole foods. Should you be strict with calories and serving sizes? I don’t think so. Find out why in this video!

If you’d like to stay up to date with the content at The Whole Dancer, subscribe to the YouTube channel and sign up for The Whole Dancer Email list! You’ve got this!

The post What “should” a Dancer Eat in a Day? appeared first on The Whole Dancer.

You should not drastically cut back on calories or try to restrict yourself. Punishment for a lack of activity is not necessary. Instead, use this opportunity to reconnect to your hunger cues.

Vacations are a particularly advantageous time to reconnect to your bodies needs and desires. There are certain typical vacation factors that make it a good time to reconnect to what you need and want when it comes to fuel.

1. You’re with family or friends most of the time. Since you don’t have time to be alone or bored when you’re on vacation you’ll be less likely to eat unnecessary snacks.

You also may need to adapt to the eating times or preferences of others.

2. Eating out can be a benefit.

Practice picking out the healthiest options possible *hint* this doesn’t mean low fat, no flavor, steamed veggies and nothing else. Yes, load up on veggies either with a salad or side. When you’re not at a restaurant with a focus on healthy options, you may need to craft a meal out of appetizers, salads and sides. Get creative!

Remind yourself that restaurant portions are usually overly generous so it’s unlikely you’ll need to clean your plate to be satisfied (sometimes you will, and that’s ok too).

Restaurant eating can also provide fewer distractions. You’ll be having conversation with those around you but there’s no TV to watch. Put your phone away and tune in fully to your food and company.

3. Once you’re back in your hotel room, food is not super available.

You’ll be away from the snack filled pantries of home. Keep unhealthy snacks out of your hotel room. If you do want to have something in there, trail mix and fruit are great hotel/travel snacks. Also, stock your hotel room with bottled water as you may drink less when you’re out and about exploring a new city.

4. Indulge in things you may not typically eat and savor every taste.

But don’t feel like you need to finish it. A helpful food thought to remember is that it’s unlikely you’ll never encounter any specific food again in your life. Chocolate croissants in France? Maybe not. Chocolate croissants somewhere? Definitely.

After the first TWO bites of something you’ve likely reached your pleasure MAX. After that it’s just excess. If you’re truly hungry go back to the healthy options – don’t fill the void with cake.

5. Rethink your eating routines.

When you’re home and doing the same things each day it’s easy to get into a food rut. Maybe you’re eating the exact same breakfast every day or have gotten into the habit of eating the same portions of things day after day.

On  a trip, you might not eat three full meals in an effort to save some money. Maybe you just eat brunch, a snack and dinner.

Whichever tactics you try out, take advantage of the opportunity to do something different.

The post Reconnecting to your hunger cues. appeared first on The Whole Dancer.

Dancers ask about protein powder a lot. Being strapped for time often leads us to look for easy options for meals and snacks. This is likely a big part of why the protein powder question is such a common one.

Protein powder might be worth adding to occasional meals and snacks to meet your body’s needs. Plant-based dancers or those who consume limited animal products might benefit from including a high-quality, plant-sourced protein supplement.

Before you turn to protein powder to meet your body’s protein needs, focus first on consuming as many whole food sources of protein as possible like nuts, beans, seeds, tofu, eggs, or meats. Protein powder shouldn’t make up a primary part of your diet as we really don’t have conclusive data on the long-term effects of using it. 

There are some times when incorporating protein powder is very useful for dancers.

In a pinch, or when you get home super late at night, adding protein powder to a meal or snack can aid your body’s recovery and make your food more satiating. 

Read the ingredients. Just like with any packaged food, it’s your job to read that ingredient label and make sure it’s made of foods and ingredients that work for your body. As a dancer, you should become an expert on your body; since you ask so much of it, you’ve got to give it what it needs!

At the bottom of this post, you’ll find a breakdown of an animal-sourced protein powder as well as a plant-based protein powder and the ingredients defined.

Here are 5 things to look out for when you read a protein powder nutrition label:

1. Check that it doesn’t have tons of added sugars, sugar alcohols, or artificial sweeteners. A lot of protein powders use stevia, which is a non-nutritive sweetener with little to no calories, if you don’t like the taste of stevia (I’m not a fan), go with the option with a small amount of cane sugar, coconut sugar, or fructose (sugar from fruit).
2. Consider when you’re likely going to consume it. Pre-workout can be lower in protein—think less than 10 grams. And post-workout should be higher.
3. Will it be a snack or part of a meal? Consider the overall makeup of the meal or snack you’ll be adding a protein powder to. You might not need a full serving of it if you’re eating other whole food sources of protein like nuts or seeds at the same time. 
4. Read ingredients carefully, and if you’re using your protein as part of a meal, consider one with additional superfoods (chaga mushrooms, maca root, chia seed, goji berry, chlorella, spirulina, acai, or pomegranate are popular).
5. Go for high quality. Since this isn’t something you’re drinking every day, go organic and non-GMO and find a company whose sourcing and practices you can trust.

Protein Powder Options for Dancers

Straight up protein, nothing added. Jazz it up with your own superfoods if you desire! Blended with some unsweetened cocoa powder, vanilla extract, and a banana, this can be a great snack.

For a protein that’s part of a meal and packed with lots of good stuff, check out Garden of Life Raw Organic Meal, Kos Organic Plant Based Proteins, or Mary Ruth’s Organic Protein Powder. These protein powders provide superfoods, digestive enzymes, probiotics, greens, healthy fat, fiber, vitamins, and/or minerals. If you include them in a smoothie, it should help you feel nourished and satisfied for longer and may aid in the muscle recovery process.

Here’s a sample ingredients list for animal-sourced protein: 

Protein Blend (Whey Protein Isolate, Micellar Casein), Natural Flavors. Contains less than 2% of the following: Sunflower Lecithin, Cellulose Gum, Steviol Glycosides (Stevia), Sea Salt, Xanthan Gum, Sucralose.

Let’s break that down: 

whey protein isolate – “A whey protein isolate (or whey isolate) is a dietary supplement and food ingredient created by separating components from milk. Whey is a by-product of the cheese-making process. It` can be processed to yield whey protein in three forms: whey isolate, whey concentrate, or whey hydrolysate.”

micellar casein – “Slow release protein derived from milk. It’s absorbed slowly by the stomach allowing a tapered supply of amino acids to the muscle over a prolonged period of time. This makes Micellar Casein the ideal protein supplement for between meals and before bed.”

sunflower lecithin – “…a type of phospholipid abundant in sunflower seeds. This fatty substance is obtained by dehydrating a sunflower seed and separating it into three parts: the oil, gum, and other solids. Lecithin comes from the gum byproduct of this mechanical process. Nutritionally, it is an emulsifier that endows foods with a creamy, moist, smooth texture.”

cellulose gum – “This ingredient is a chemically-treated cellulose derivative.” “Cellulose gum is generally deemed a safe and acceptable food additive (6). However, there’s still potential for unknown risks because it isn’t a traditional whole food.”

steviol glycosides – “Steviol glycosides are natural constituents of the leaves of stevia rebaudiana (bertoni) bertoni, a plant native to parts of South America and commonly known as stevia. They are non-nutritive sweeteners and are reported to be 200 to 400 times sweeter than table sugar.”

sea salt – “Sea salt is a type of salt produced from the evaporation of current seawater.”

xanthan gum – “It is produced when glucose, sucrose, or lactose is fermented by the bacteria xanthomonas campestris. As long as you are not allergic, it is relatively harmless.”

sucralose – “Sucralose is approved for use in food as a non-nutritive sweetener. Sucralose is sold under the brand name Splenda. And it’s about 600 times sweeter than sugar.”

Here’s an ingredient list for a plant-based protein: 

Proprietary Blend (pea protein isolate, sunflower lecithin, maca, chia, goji extract [Lycium barbaric], flaxseed), natural flavors, guar gum, glucosylated steviol, silica, Lactobacillus acidophilus.

Let’s break that down:

pea protein isolate – “Pea protein powder is among the most hypoallergenic of all protein powders, as it contains no gluten or dairy. It’s also easy on the tummy and doesn’t cause bloating, a common side effect of many other protein powders.”

sunflower lecithin – See above (“sunflower lecithin”).

maca – Superfood – Check out this post!

chia – “The chia seed is nutrient dense and packs a punch of energy-boosting power. Aztec warriors ate chia seeds to give them high energy and endurance.”

goji extract – “Goji berries have been used in traditional Chinese medicine for over 2,000 years. Some legends report that goji berries were eaten by monks in the Himalayan Mountains thousands of years ago and steeped in hot water to help aid meditation and obtain greater health, vitality, longevity, energy, and stamina.”

flaxseed – “Flax is an annual plant, and it is grown both for its fiber and for its seeds.” Flaxseeds are a great source of anti-inflammatory omega-3’s and their fiber content aids digestion. 

guar gum – “A fine powder obtained by grinding guar seeds, which has numerous commercial applications, especially in the food industry, where it is used as a thickener and a binder.”

silica – “Silica, also known as silicon dioxide or SiO2, is a colorless, white, chemical compound.” It keeps the protein powder from clumping. “The FDA considers silicon dioxide in food to be generally safe for human consumption, as long as it’s consumed in small amounts.”

lactobacillus acidophilus –  “Is the most commonly used probiotic, or ‘good’ bacteria.”

Conclusion.

If you’re concerned about any of the ingredients included when choosing a protein powder, find reputable sites to reference and research the ingredients. Because protein powders fall under the category of dietary supplement, “The FDA leaves it up to manufacturers to evaluate the safety and labeling of products.”

As athletes, dancers do require more protein. If you’re struggling to fit enough in with your food choices alone, consider adding a protein powder to bulk up your meal or for an easy snack. Be discerning and do some research before you commit!

Sources:

https://en.wikipedia.org/wiki/Whey_protein_isolate

https://us.myprotein.com/sports-nutrition/micellar-casein/11092497.html

https://thedoctorweighsin.com/lecithin-the-dark-side-of-a-dietary-supplement/

https://draxe.com/what-is-xanthan-gum/

https://draxe.com/pea-protein/

https://draxe.com/chia-seeds-benefits-side-effects/

https://draxe.com/goji-berry-benefits/

https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-benefits-of-flaxseed/

http://www.globalhealingcenter.com/natural-health/what-is-silica-support-health/

http://umm.edu/health/medical/altmed/supplement/lactobacillus-acidophilus

https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

The post Protein Powder Roundup for Dancers appeared first on The Whole Dancer.

Are you ready to make healthy choices more easily and consistently?

If you’re on a grocery shopping budget or strapped for time, this challenge is for you.

The post Healthy Choices : A key to your best body appeared first on The Whole Dancer.