The creators of Thug Kitchen are all about creating healthy meals that Millennials want to eat instead of wasting money on take out. We (Americans) have a tendency choose faster take out options because it saves us time. But when you eat out you never truly know what is going into the food you’re eating, which is not bad every now and then, but not great on the daily.

This is why Thug Kitchen is on a mission to get us Millennials to think cooking and eating healthy is cool and fun. Also, you spent a lot less money when you cook for yourself.

This cookbook was made for people who have very little time to cook and want to eat healthy. I swear this must have been made for dancers and dance teachers with our crazy schedules in mind. The recipes are designed for 4-6 people and/or so you have leftovers for future meals.  The book has a great guide for recipes that are good for leftovers, freezing for later, one pot meals, gluten free, and longer recipes that are dinner parties.

I really appreciate this book for recipe ideas, because I’m always in search of the next recipe to add to my staple or go-to recipes. My brother went vegetarian this past summer, so it helps that my mom and I have now tons of recipes we can make together as a family when he’s home from college.

My brother will be the first to point out that I am not the best at cooking. No joke about 4 years ago he told me I was the most clueless woman he had ever seen in a kitchen. I think I’ve gotten at least a little bit better since then. So for me the WTF page (their words, not mine – they explain what some of their more unique ingredients are and where to find it in a grocery store) and veggie cutting guide have been super helpful.

So far I’ve tried one recipe from each section of the cookbook: Chipotle Caesar Salad, Chickpea Noodle Soup, Cheesy Squash Mac and Cheese, and Fideo.

For the Chipotle Caesar Salad, I made the dressing from scratch. Actually all of their salads have you make the dressing from scratch, which is easy to do if you have a blender or food processor. I added avocado and corn to the top of the salad from the list of optional toppings.

I’m not a soup person. I usually only eat it if I don’t have to make it myself. But this is a soup I know I can and will gladly make for myself again. It’s chickpeas with veggies in veggie broth. I used rice noodles instead of regular noodles and it was amazing. Definitely hits the spot when it’s freezing outside.

The Cheesy Squash Mac and Cheese doesn’t actually have any cheese in it. You make the “cheesey” sauce yourself blending together cooked carrots and potatoes, veggie broth, almond milk, nutritional yeast, and olive oil.

The breadcrumbs you make with it are fantastic- you sauté them in a skillet with hot sauce. I definitely want to use the breadcrumbs for other recipes. You throw all of that in with peas, squash, and some shell pasta. It’s a good veggie pasta, it doesn’t quite beat a good cheesy mac and cheese but it easily beats the boxed stuff.

What is Fideo you ask? It’s crumbled up pasta that is cooked in veggie broth, tomato sauce, with spinach, onions and various spices that were sautéed in before adding the pasta. It’s pretty simple to do, I would definitely recommend prepping everything beforehand because the recipe moves fast.

I do have to warn potential readers of Thug Kitchen’s books, they use fowl language throughout the book. They drop F-bombs and s**t left and right. The subtitle for the book is “Fast as F**k”.

They write like two California surfer dudes are talking in the kitchen while making food, oh wait because they are. If you are ok with the language you’ll appreciate the humor, if not, this cookbook might not be for you.

I would recommend this cookbook for any dancer who is looking for new, quick vegetarian recipes that are great for meal planning during busy weeks.

The post Thug Kitchen 101 Cookbook appeared first on The Whole Dancer.

Eating out used to make me totally anxious. More recently, it’s become a great way for me to reconnect to my body and recognize when I’m hungry and full.

When you’re overthinking your food choices, it’s easy to get anxious in a variety of food scenarios – holidays, dinners with friends, visiting new restaurants, they can all cause worry.

Amidst all the Nutcrackering you might also be going out to eat with friends or family who come to town to see you perform. Hey, eating out is also just a part of life that we all experience at one time or another.

Don’t let it stress you out, instead – enjoy it AND discover how it can actually help you with your eating plan.

Whenever possible, check out the menu ahead of time. If you’ve got friends coming to visit you from out of town, you might be in charge of picking the place! Find a place with a mix of indulgences and healthy options. You want to refuel your body with nutrient packed food after all those trips through the land of the sweets but still allow yourself to indulge – it’s the holidays!

Consider sides to make or complete a meal. Lots of restaurants have nutrient dense greens – broccoli, spinach or broccoli rabe as a side dish. You can also add a side salad to your entree for some added nourishment.

Try to find balance – last night I had pasta filled with veggies (dense nutrition for energy and immunity), white beans (for fiber, protein, and antioxidants) and pasta (simple carbs – simply tasty and indulgent)! I even enjoyed some red wine and bread dipped in olive oil.

Eat only what you’re hungry for – remember, this isn’t your last meal or even your last meal at a restaurant. Last night was not the last time I’ll eat pasta, I ate about half the portion and was extremely satisfied. Plus – leftovers!! Added bonus.

Allow yourself to indulge. An easy trap to fall into with food is the pattern of restricting or avoiding certain foods and then going totally overboard. When you allow occasional treats, you’re less likely to gorge yourself on “bad” foods.

Share – it’s more fun! This is the perfect tactic for dessert. As long as you’ve allowed yourself to eat and enjoy your meal you aren’t likely to be super hungry when it’s time for dessert. Share with a friend or the whole table and have a few tastes to satisfy the craving.

Eating out strategies can help, but you might still be wondering how exactly eating out can help with your eating plan. Whenever I binged or overate it was usually a time when I was alone. I usually felt ashamed and it wasn’t something I would willingly admit to even my closest friends. I didn’t think eating half the jar of peanut butter was something to brag about – but it totally happened (if you’ve been there, I get it – you are soo not alone).

When you eat out you’re enjoying the company of others and it can also be a “safer” environment to indulge. Use eating out as an opportunity to feel your fullness cues. Don’t feel any pressure to finish something if you’re no longer hungry – even if you’re feeling pressured by those around you. Stay present with those you’re dining with and enjoy the company of your friends in the joy of the holidays!!

Photo by ronsaunders47 on TrendHype / CC BY-SA

The post How to improve your eating while eating out. appeared first on The Whole Dancer.

I thought that if I was skinnier (irrationally) that it would make me an instantly better dancer.

In my mind, skinny was the answer to all of my problems. It would help me get my next job, get cast in better roles and my technique would instantly look better on a skinnier body.

Maybe you can relate to this somewhat obsessive view of “skinny”. However, you might not realize that the stress you’re feeling about getting there is actually counterproductive.

When you’re stressed your body produces excess amounts of Cortisol. This stress hormone in large amounts can cause insulin resistance and storage of belly fat AND excess cortisol can also cause you to crave sugar and simple carbs or comfort food.

So, before you can make moves towards your best body – whether you’re hoping to get thinner or more toned, you must address your thought process.

Here are 6 ways to start the shift:

1. Identify your stressors and find ways to cope with them. Being stressed is a big deal (side note – caffeine can make it worse!).

2. Set intentions behind your body goals – acknowledge that being thinner is not going to make you an instantly better dancer. Know the reasons why you’d like your body to be different.

3. Work on increasing your confidence NOW…not only will this help you think of yourself in a more loving and supportive way, that confidence will help you see that your body goals ARE possible.

4. Be realistic. You may not ever be as thin as the dancer standing next to you. We are all built differently and what’s healthy for one person may be completely unhealthy for you.

5. Frame your goals in healthier ways – rather than saying “I want/need to be thinner” or “I’d like to reach x weight by a certain date” say something like, “I want to attain the strongest, most beautiful version of my body that is going to support my dancing for a long and healthy career.”

6. Trust the process. Throughout your life, your body shape and composition will be constantly evolving. You’ll discover a new way of eating that works wonders for you or certain mindset shifts will suddenly click.

If you’re looking to get a jump start on your body goals, then take a look at The Dancer’s Best Body Program. Each of these 6 things are dealt with through this new program along with concrete food and meal plan info.

The post Getting skinny comes after this… appeared first on The Whole Dancer.