Those “What I Eat in a Day” posts are everywhere. They’re super popular and total clickbait. And while I’m not a fan, I totally understand the appeal. There was a time when I was grasping for any and all information about what I should eat. I was desperate to know what successful and thin ballerinas ate, and since I could never really know for sure, I just assumed it was little or nothing.

Now that there are posts everywhere sharing what dancers, athletes, actresses, and influencers eat, we no longer have to wonder. However, there are some things I’d urge you to stay aware of when you check out those posts.

Remember that it’s possible they’re sharing what they eat in a day when they’re “virtuously” healthy.

No sugar in sight. No indulgences. Just pure #health and #cleaneating.

Also, please keep in mind that just because a certain meal plan works for your favorite dancer, doesn’t mean it can or should work for you.

If you enjoy checking out the “What I Eat in a Day” posts for some inspiration, take the details with a grain of salt. Not every dancer actually practices healthy eating, and unfortunately, some of the eating plans dancers, models, and fitness influencers share are actually deficient in key micro and/or macro nutrients.

If you try following their model of eating and find that you’re not satisfied, your energy is lagging, or it’s not helping you reach the goals you’ve set around your body, it’s not the best plan for you.

The best way to figure out what shifts in your meal plan might benefit from you is to work with someone who can help.

This is one of the key things I work with dancers to figure out. How can you maximize or refine your current eating in order to reach your body goals?

The Dancers’ Best Body Program provides a great option if you’re working towards specific body goals and need support improving both your mindset around food AND your actual food choices.

One of the first things that’s discussed in the program is the fact that there is no “one size fits all” eating plan. What works for your friend may or may not work for you in the long term. That’s the big problem with fad diets and most of the recommendations you see on the Today Show.

So while it’s tempting to copy your favorite dancer’s eating plan, even if you copy it to a T, there’s no guarantee you’ll see the changes you desire in your body. What you eat in a day should be about YOU.

As much as you might wish you had Sylvie Guillem’s body, it’s unfair to compare your own body or body progress to anyone else.

You can’t change your proportions, and there’s only so much you can do about your actual body shape and tendency to carry weight in one part of your body versus another.

Rather than hating on yourself and comparing yourself to other dancers, find the way to turn your “flaws” into strengths. Rather than viewing your quads as “bulky,” see them for the power they can bring to your dancing.

So much of your potential for success in dance is dependent on how you view your body, how you view your dancing, and your ability to rise up and move forward.

This is also true for your potential to alter your physical form in a healthy way. If you view your body as it is in a positive way rather than hating on it, you’re going to see a lot more progress towards your goals.

When you’re seeking inspiration from your fellow dancers, look for those who truly demonstrate a healthy approach to food and their bodies. As outsiders looking in, we can’t always know for sure, but healthy habits tend to radiate from the inside out. Some dancers who might inspire you are Natasha Sheehan, Jenelle Manzi, or Juliet Doherty.

Ultimately, it’s helpful to be willing to pave your own way with food. Try new things. Experiment. Stay positive. Seek support. Reaching your body goals is possible. If you’re interested in support on the journey, check out The Dancers’ Best Body Program!

Photo by Janis Brandt

Photo by Pablo Merchán Montes on Unsplash

The post It doesn’t matter “What she eats in a day” appeared first on The Whole Dancer.

I’ve been a health coach since 2013 and a health nut for as long as I can remember. Before my nutrition science interest really blossomed, I was diet trend obsessed and searching for the quickest fixes I could find. That meant a constant influx of new supplements and books on different diets.

Luckily, my diet obsession was before social media so I wasn’t also overwhelmed by influencers promoting health products and trends. The trends in health, wellness and fitness are really overwhelming and I say that as a Certified Holistic Health Coach!

A recent trend I can’t ignore because it’s literally everywhere is the Medical Medium Celery Juice trend. Anthony William, Medical Medium, promotes drinking 16oz. of straight celery juice first thing in the morning on an empty stomach. He says people can experience, “relief and healing from all kinds of acute and chronic illnesses and symptoms, including digestive issues, skin conditions, migraines, fatigue, autoimmune illnesses, brain fog, and hundreds of others.”*

And this is great – I’m honestly not knocking the trend. If you are able to achieve any of those benefits by simply incorporating fresh celery juice into your morning routine – more power to you!

However, it’s trends like this that make “healthy” seem unattainable and expensive.

Organic celery costs $2-3/bunch and you’d probably need 10+ bunches a week if you’re drinking celery juice every morning. For most, adding $20-30 to a grocery bill every week is asking a lot. Juicing celery also obviously requires a juicer and time in the morning to clean the celery, juice it and clean up afterwards.

I’ll note here – I don’t make excuses about taking time to prepare healthy meals but dancers are strapped for time so asking you to add something like this to your AM routine is a lot. Most would find greater benefit if they spent that collective time on meal prepping and shopping for health food bargains rather than juicing celery.

For most, there are dietary shifts that will prove more beneficial in the long run than celery juice alone. It’s not a quick fix. If you’re drinking celery juice in the AM but still end up binging on sugar at night or don’t spend the time putting together proper meals then your health won’t be at it’s peak.

A focus on whole, plant-based foods and crafting consistent meals around them will have a greater long term impact on your health.

You don’t have to be vegetarian or vegan but you do need to prioritize plants! 

As I mention a lot at The Whole Dancer – even before you can refine the meal plan it’s essential that you address your relationship with food and your body and get those things on a positive track. Dietary changes won’t stick if you’re struggling with emotional eating and binge eating habits.

As the seasons change, it’s a great time to recommit to incorporating healthy whole foods into each and every day.

No celery juice required.

The post No Celery Juice Required appeared first on The Whole Dancer.

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.

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.

You spend so much time in the studio and the work you do there is invaluable. It’s super important to continue to work on yourself outside as well.

Good news…The Whole Dancer Foundations Course is here!!!

With this course you get access to the audio component of each of the 4 webinar’s presented so far with special guests Shelby Elsbree of Boston Ballet and Casey Dalton formerly of Colorado Ballet and founder of Deco Dancewear.

This course cover’s Eating for Energy, Fearless Auditioning, Goal Setting and Self – Care for Nutcracker Season (or any busy performing season).

If you considered The Whole Dancer Program in the past but couldn’t afford the investment, the foundations course is a great way to start working on yourself at your own pace for a super affordable price.

Even if you registered for one or all of these webinars, I know how busy you can be dancing, performing, cross – training, etc. so I wanted to come up with a way to make this information available instantly and on the go!

By setting goals, eating well, taking better care of yourself and auditioning fearlessly you can lay the foundation to achieve massive success inside the studio by inspiring balance and empowerment.

Click the button below for the full details and to invest in your success today.

The post Official Announcement: Foundations Course appeared first on The Whole Dancer.

Here’s some wisdom Shelby shared:
“A lot of times we tend to think the solution to losing weight or getting the body we want is a matter of eliminating things. In it’s own backwards sense that is a type of will power, a type of discipline.

A more impressive and efficient discipline to conquer, I would say is balance in diet and willpower to pursue moderation in what you eat.

…I truly think its a willpower of moderation in choices…it’s more being able to find a balanced diet that’s right for you. To not deprive yourself of anything but rather to conquer moderation in what you eat.

If you’re eating these whole foods and superfoods for your body, you will be full, you will be satisfied and you won’t be craving processed foods as much.

What we eat perpetuates what we crave later in the day or week or month or year. That kind of approach is what changes mentalities with diets for the better, in my own experience as well as those of my close professional dancer friends.”
When it comes to food and eating well, this advice is invaluable. So many thank you’s to the delightful Shelby Elsbree for her contributions last week.

Also, be sure to check out Shelby’s thoughts (below) on The Whole Dancer Program enroll NOW.

photo by : Kenneth B. Edwards

The post One of Shelby Elsbree’s Best Tips 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!

The post Your Eating for Energy Questions – Answered. appeared first on The Whole Dancer.