It’s easy to look to your metabolism for the reason your body is progressing slowly. Well, what if your metabolism isn’t the problem? First, let’s look at the things that likely aren’t keeping you from reaching your body goals.

Your Metabolism:

It’s a common scapegoat—do you ever have that feeling that you just have a slower metabolism? Your metabolism (resting metabolic rate) is the amount of energy your body requires to simply function.

Things to keep in mind: if you lose weight, restrict calories, or lose muscle mass, your metabolism will be negatively impacted.

 If you’re holding onto weight even though you feel like you’re doing “everything right,” there is the slim possibility that you have a thyroid issue. Hypothyroidism affects 4.6% of the US population over age 12 and makes it difficult to adjust your weight. If you think your thyroid isn’t functioning optimally, get it checked by a professional.

Aside from a thyroid issue, your metabolism is not likely the problem when it comes to reaching your personal best dancer’s body. When you find the food plan that is best for your body (just yours, no one else’s), your metabolic rate will work for you and help you get to where you want to be.

Yes, there are certainly dancers who are fast metabolizers. These tend to be the people who are always eating and always bouncing off the walls with energy, and they easily stay super thin. If you’re not that person, it’s ok. (I’m certainly not!) You can still reach your body goals.

You might think the problem is your genes.

An artistic director told a client of mine that to attain a “ballerina body,” she’d have to stick to lettuce and water. The artistic director pointed to genes as her problem. Not only was the information and advice inaccurate, but it was extremely damaging to the dancer as well.

More and more nutritional research points to the fact that our genes are malleable. Certain ones can be turned on or off depending on your food choices.

When I was dancing, I remember feeling that if I wanted to reach my body goals, I needed to eat as little as possible. I don’t even remember blaming anything like my metabolism or genes. It just seemed that to be as thin as some of my fellow dancers, it would take extremes.

This led to under eating throughout high school and college. I kept it up throughout my early years of dancing professionally. Then, when I was working through long days of rehearsals on little food, it started catching up with me.

I’d return home ravenous and uncontrollably eat everything in sight. My weight fluctuated between 5 and 10 pounds most of the time. A tutu would fit one week and not the next. The ballet mistress once said to me, “did you actually gain weight since last week?” If you’ve experienced this on any level, you know it’s pretty devastating.

Stress and stress fractures consumed my training and professional career. My erratic food choices were the cause of all the injuries and anguish I experienced on my dance journey.

You’ve been bombarded with mixed messages by teachers, friends, family, and the media about how you should look and what you should do to attain that goal. You might feel like you’ll only be able to reach your body goals if you go to extremes.,

So if the problem isn’t genetics or metabolism, what is it?

Dancers, the #1 thing you need to work on to reach your personal best body is your relationship with food.

Your metabolism and genes are probably not slowing down your progress. This means you hold the power! Put the time into cultivating a mindset that supports you in reaching your goals. View your body with positivity.

Treat your body with respect, and fuel it lovingly with food you enjoy.

To help you start moving in a positive direction, claim your FREE Best Body Guide and join The Whole Dancer Community. With this guide and the weekly emails from The Whole Dancer, you can start to identify action steps to take you forward!

Did you find this post helpful? Please comment below and share your thoughts!

Resources :

https://www.niddk.nih.gov/health-information/endocrine-diseases/hypothyroidism (1)

The post Your metabolism isn’t the problem… appeared first on The Whole Dancer.

You have very specific needs as a dancer and in our current situation, being intentional with food is going to support you in so many ways. By making healthy, intentional choices you’re going to have an easier time maintaining your body.

“Maintenance” of your body includes fueling your muscles, staying at your healthy and preferred weight, and feeling happy and energetic in your skin. Even in this unique and stressful time of quarantine, it is possible to do that.

To support you in looking and feeling your best, I’m bringing back an old resource that gives some structure to creating a meal plan. Grab your Meal Plan Cheatsheet here:

This cheat sheet can help you identify the gaps in your eating plan and opportunities for improvement.

Creating a personalized way of eating doesn’t happen overnight. It. Is. A. Process.

Stay away from quick fixes and 21 – day detox plans and aim to find something that’s both sustainable and impermanent. Every day’s meals should not be the same (I’m not saying it’s bad to be on an oatmeal kick for months if that’s what’s working for you – been there, loved that) but…

remember food and ballet both require flexibility!

As you work through the 5 step plan to creating your personal meal plan, don’t be influenced by other dancers. You’re unique in so many ways and that means your energy requirements are unique. Just because your friend has found an eating style that works for her doesn’t mean it will (or should) work for you.

In addition to the plan you’ll learn through this cheatsheet, here are some things to keep in mind:

Food choices might be limited right now:

That’s OK. Work with what’s available. Try some new foods. Learn about new substitutes (like using flax seed in baked goods instead of eggs). Get creative in your cooking and explore with new flavors, seasonings and dishes.

Stress eating can be supportive:

Check out this recent post on Stress Eating Strategies. It’s not always bad and in fact it can be a way to help you acknowledge the stress and other feelings you’re experiencing right now. It’s about being intentional.

Healthy choices are important:

Any nutrition professional who tells you, “you’re so active, just eat whatever you want” isn’t taking into account the high level of performance dancers are striving towards. I’ve heard stories of this sort of advice from dancers who worked with nutrition professionals who don’t have high level experience in dance.

Non-dancers sometimes have the perception that dance isn’t as physically strenuous as it is and they therefore don’t put enough emphasis on choosing healthy foods.

Prioritizing whole, plant based foods is going to bolster your health and your performance. Keep it simple: fruits, vegetables, whole grains, nuts, beans, seeds, and avocados can makeup a primary portion of your meals.

Not all choices have to be healthy:

Should you prioritize healthy, whole food as an artist and athlete? Absolutely. However, eating treats, sweets and snacks that are “less healthy” at times should be part of your plan.

The most important thing is not to categorize your food as “good” or “bad”. When you do that, you likely attribute those words to yourself and that can be destructive (ie I ate a “bad” food, therefore I was “bad”).

We all know dancers who eat crap most of the time and still manage to perform at a high level:

Some dancers drink soda and eat excessive sugar. They might overeat one day and under-eat the next. Is it possible to have unhealthy habits and dance at a high level? Yes. Those people are the exception. They’re not setting themselves up for long term success.

You also can’t know how they really feel. They might’ve gotten used to feeling like crap most of the time. They likely experience extreme highs and lows in energy (leading to the need for sugar, soda or caffeine).

Make sure you’re enjoying your food:

The indulgences you’re allowing AND the healthy food you eat should be satisfying. If you think healthy food is bland and tasteless, it’s time to reframe that thought and find the recipes that are healthy AND tasty. If you search for “healthy” recipes, you’ll usually find things like steamed veggies, plain rice and chicken (or some iteration of that boring meal). That IS NOT how you have to eat.

Take any negative perceptions you have around “healthy” and work through them. Healthy is positive, supportive AND delicious. Now, grab your cheatsheet and get started! If you have a question, reach out.

Photo by Dylan Lu on Unsplash

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Kale is a nutritional powerhouse that actually lives up to the hype. It is an excellent source of fiber and protein per cup which helps you feel fuller longer. It’s immune boosting providing vitamins, minerals and omega-3’s.

A Kale Caesar Salad is also a delicious meal or side. Check out my favorite one here.

Give this Kale Salad a try and share your thoughts in the comments!

Ingredients:
Lacinato Kale (one bunch)
Curled Kale (one bunch)
2 Tbsp. Lime Juice
2 Tbsp. Lemon Juice
1 clove Garlic diced
2 Tbsp. Red Onion diced
1/3 cup Tahini
¼ cup Olive Oil
½ cup Go Raw Spicy Seed Mix*

Method:
Remove the kale leaves from stems and tear or chop into bite sized pieces. You want about 4-6 cups of raw kale-place it in a large bowl. Add olive oil and massage it into the kale with your hands – this is essential!! It helps break down the kale and make it more easily digested. Add garlic and onion. Cover with lemon juice, lime juice, tahini and olive oil. Top it all with spicy seed mix. Massage all ingredients into the kale using your hands or tongs. All kale should be well coated.

Optional add-ins: chopped tomato, beans, baked tofu, dried cranberries, avocado

*Go Raw Spicy Seed mix is available on Amazon or at many Whole Foods and health food stores. If you cannot find it, just use a mix of pumpkin seeds, sunflower seeds, herbs and spices. Try cilantro, jalapeno powder, cayenne, sea salt, garlic powder, etc.

The post The only Kale Salad Recipe you’ll ever need appeared first on The Whole Dancer.

To prep them the night before in less than 5 minutes, here’s the key to speed : Muesli

Muesli is a mix of oats, nuts, seeds, and dried fruit. Make sure you buy one without any added sugar! Bob’s red mill muesli is my favorite.  Since this mix already has all the good stuff mixed in, you don’t have to add any extras. There is some sugar in this muesli from the dried fruit, but it’s not added – side tip : read ingredient lists before checking nutrition labels. The ingredients are MUCH MORE important than the calories!

To cut back on sugar, I mix half plain, whole oats and half muesli, include some peanut butter or almond butter, sometimes half a scoop of protein powder (click here for protein powder insights) or half a banana.

This breakfast is filled with fiber and whole grains to keep your digestion moving and help you satisfied for a long morning of dancing and rehearsals.

When making overnight oats, don’t worry about measuring – your goal when you’re eating any meal should be to eat to the point of satisfaction – that can’t be measured with a measuring cup (although, after a while, you’ll likely be able to eye ball the amount that usually satisfies you).

After all your dry ingredients are added to a mason jar or travel container, fill with an unsweetened nut milk or milk of your choice, cap and refrigerate overnight!

What’s your go – to breakfast on the busiest mornings? Share in the comments below!!

The post The trick to the quickest overnight oats! appeared first on The Whole Dancer.

How can I maintain my weight once I’ve gotten to my goal?

This has to do with utilizing a realistic and sustainable plan during the weight loss phase. If you are severely restricting calories or depriving yourself of food groups or certain foods, the maintenance phase is going to be impossible! As we discussed in the webinar, by sticking to whole foods, prioritizing protein and making sure your nurturing your “primary foods” (career, spirituality, physical activity, relationships) maintaining your ideal dancer’s body will be easy.

For teachers: How do we teach young students from the beginning to eat, not stop eating and teach them that eating well is key?

I think having amazing examples like Shelby who are dancing professionally, eating and loving food is an important part of teaching students the importance of eating well. Imparting on them the knowledge that as dancers, strength is extremely important and healthy fats and quality protein sources are what will help them achieve and maintain that strength.

Being a ‘weak’ dancer is not desirable so making sure they see the connection between food and strength and energy is extremely important. I think teachers have a huge responsibility to recognize how much young dancers internalize everything they hear from teachers. Comments regarding weight and food should be closely moderated.

Are carbs useful in a dancers diet?

Yes, yes, yes! Complex, minimally processed carbs are an integral part of a healthy diet for dancers. These are the foods that will give you slow burning energy and keep you going throughout a long day of dancing.

Remember, vegetables are carbs! In general, carbohydrates are great pre class or performance fuel.

How much protein does a dancer need to maintain muscle but keep the muscle lean?

The answer to this question is very individual. The recommendation I come across most often is a minimum of 46g for women. However, we all metabolize macronutrients differently. For some, more protein will be better and for others less. If weight loss is a challenge, it’s likely you’re not getting enough protein.

What foods help with injury recovery best?

A big focus should be on foods that improve bone density and anti-inflammatory foods. Some of the super foods we discussed like Maca Powder or anti-inflammatory Turmeric are great places to start. Minimal amounts of high-quality dairy should be consumed and lots of variety in leafy greens.

What foods or habits cause bloating and stomach discomfort, how do you avoid this?

Allergenic foods like eggs, tofu, gluten, corn, wheat, soy or dairy could be the cause of bloating and stomach discomfort. This is often the reaction with a mild allergy. Try a guided elimination diet to determine which of the foods might be the cause and then you can eliminate the culprit from your diet. Dehydration can also be the cause of bloating. Drinking more water can help release the bloating and discomfort.

Is it better to have three bigger meals (without much snacking in between) or many smaller snacks?

The answer to this is going to depend on what your day looks like and what feels best for you. When you eat three large meals, your body may feel very deprived in between and hold onto whatever fat stores you have. On the other hand, more frequent eating can lead to overall excessive caloric intake.

Make your meals as nutrient dense as possible. Listen to your body! There will be times when you are hungry for a full meal and that is what you need to feel satisfied. Other times, all you need is a small snack for satiety.

What kind of lunch can I bring to the studio that will leave me feeling full and satisfied, but not too full to dance 20-minutes later?

I loved Shelby’s suggestion of a quinoa salad of sorts. Quinoa is a very light, yet complete protein. I never feel overly stuffed after eating a quinoa salad but it is supremely satisfying. I would also suggest some kind of a lentil salad. Lots of options there! You could do a green salad with avocado, flax seeds, hemp seeds or cashews (healthy fats) and a couple of hard boiled eggs, chicken or fish (protein) and some cubed sweet potato (sweet, energetic carbs). Sandwiches are not bad but I would focus on a sprouted grain bread, lean protein, healthy fat and make sure you incorporate some greens as well.

Thoughts on high protein, low carb?

An excess of protein is no good for the body, the processing can be very taxing on the kidneys. Too much can lead to dehydration and leach important minerals from bones. Healthy carbohydrates are great! Within reason, a higher protein, somewhat lower carb diet may work for you.

In general, most americans are consuming much greater amounts of protein than they need (because of too much meat and dairy). The challenge for proper protein consumption is greater for vegetarians and vegans but it just takes some more planning.

Here is a question I’ll use in closing:

How to eat to maintain the right body aesthetic?

Clearly, as dancers, the physical form is extremely important. We put that pressure on ourselves and we hear about it from teachers, peers and artistic directors. Bottom line: you can only reach your personal best. You will never achieve Shelby Elsbree’s body because you are not Shelby.

It’s kind of a bummer to realize there’s really no one-size fits all solution here. No magic pill to achieve the perfect body. Try to take some joy in the experimentation with food. As Shelby said, we are very lucky to have so much amazing food at our fingertips. Appreciate that luxury and have a lovely journey towards achieving your personal best dancer’s body.

Experiment healthfully with adding new high quality foods to your diet. Deprivation is not the answer. Find the moderation with sweets and caffeine that works for you. Eat plenty of plants and sit and enjoy your meals. Be present with your food and the people around you and enjoy this beautiful life as a dancer and artist.

I’d love to hear what your biggest takeaways from the webinar or Q + A were! Leave a comment and let me know!

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