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.

The question of proper diet for dancers comes up quite often. What exactly should you be eating? The answer is unfortunately quite complex as the same foods do not work for all dancers.

One way to learn from other dancers is to hear how they’ve discovered their own best eating plans. Don’t copy what they’re doing but find out how they got there. Natasha Sheehan is a great example of a dancer who got here in a healthful and smart way. She has some smart food tips that can help you start on a path towards healthier eating.

She didn’t simply start eating how she thought she should eat. She read books and researched healthy eating for athletes. She also consulted with her doctors and took their advice into account.

In addition to the external research and gathering of advice, it’s important to listen to your body and follow its cues. Make it a goal to become an expert on your body.

Don’t ignore digestive disturbances or discomfort. If you’re constipated or experiencing painful cramping or diarrhea, these signs are likely connected to what you’re eating. If you’re feeling sluggish or tired, this could have to do with your food or beverage choices – caffeinated or sugary beverages will lead to spikes and crashes in energy.

During my interview with Natasha Sheehan she shares the process she went through to find the best eating plan for her needs. At The Whole Dancer, it’s one of my goals to support you in finding the eating plan and balanced mindset around food that will get you to your personal best body.

That’s where The Dancer’s Best Body Program comes in – it’s enrolling this month for a limited time! To get the details and to join the wait list (as limited spaces are available) click here.

Have thoughts on Natasha’s approach to healthy eating or how you can get there yourself? Comment below or reach out by email : jess@thewholedancer.com

Photo of Natasha by Erik Tomasson

The post Diet for Dancers – Food Tips with San Francisco Ballet’s Natasha Sheehan appeared first on The Whole Dancer.

It’s also important to make sure you’re not just eating a salad because it’s what you thing you should be eating. In an effort to be virtuous eaters, dancers can easily fall into the trap of eating things we think we should eat and forgetting to cater to our desires. There has to be a healthy balance with food between what you need and what you want.

I’m not kidding. If you never eat what you want to be eating you’re going to feel deprived all the time. It’s an easy trap to fall into – usually it then leads to overeating of those foods you were avoiding. You might even binge – defined as a period or bout, usually brief, of excessive indulgence. It could look like avoiding bread for weeks and then eating half a loaf or swearing off cookies for a month then eating the whole box.

Being overly rigid with food is a slippery slope and the outcome might not be what you had hoped. So, even when it comes to salad, make sure you’re adding tasty components to ensure that it’s enticing and satisfying.

BUILD A BETTER SALAD

START WITH YOUR BASE:

Romaine

Arugula

Green or Red Leaf Lettuce

Spinach

Kale (chop or tear and massage with olive oil for easier digestion)

Use any single lettuce or a mixture of different ones – different lettuces actually provide different vitamins and minerals so mixing it up is advantageous. Make sure to prep lettuces and wash them if they weren’t already washed. Choose local and/or organic if possible. Lettuce absorbs lots of pesticides if they’re grown with them so they’ll be difficult to wash off.

If you prefer a fine chop on your salad take the time to do it. Whatever it takes to make your meal more enjoyable. Remember by taking time and putting care into creating meals for yourself you’ll be more likely to take your time and savor each bite!

ADD YOUR PROTEIN:

Animal Proteins:

Chicken

Turkey

Steak

Salmon

Tuna

When using animal protein think of it as a condiment vs. the main component of a salad or meal. A little goes a long way in terms of flavor, nourishment and satisfaction. When choosing animal proteins you must be concerned with the quality of the meat – no hormones/antibiotics and for fish go for wild vs. farm raised.

Plant Proteins:

Lentils

Quinoa

Tempeh

Tofu

Beans

Different plant proteins work better for different people. You might have difficulty digesting beans or soy products (tempeh or tofu) so it’s important to pay attention to how your body reacts to these foods. Definitely choose Organic soy products in order to avoid GMO’s.

HEALTHY FATS – DON’T SKIP THESE!

Avocado

Pumpkin seeds

Sunflower seeds

Walnuts

Almonds

Eggs

Olive Oil

A nice way to work in your healthy fats is in your salad dressing. Some of my favorites include this vegan Caesar dressing, this avocado dressing or this tahini dressing.

ADD MORE VEGETABLES and FRUIT

Tomatoes

Cucumbers

Carrots

Onions

Pickles

Peppers

Apple slices

Grapefruit wedged

Berries

When it comes to vegetables and fruit you should aim to eat a rainbow of varying colors. Different colors provide different antioxidants and phytonutrients (basically the disease fighting compounds of these foods).

There are so many ways to make a salad interesting, dynamic and delicious. These are just some ideas to help you get started. You might also consider what vegetables and fruits are in season or which you can find at your local farmers market. Summer is a perfect time to up your salad game as raw, fresh foods will likely be more appealing because of the heat! Of course if you live in a warm climate you can enjoy salads all year round!

I’d love to know what your go – to salad ingredients are and how well your salad satisfies you. Have I inspired you to try something new?! Comment below.

The post Build a Better Salad appeared first on The Whole Dancer.