with Olivia Mackinnon

New York City Ballet Dancer and Ballet Inspired Fitness creator Olivia Mackinnon shares how she is staying healthy at home during quarantine. Balance is key as well as recognizing that staying in performance shape isn’t necessarily realistic. Read on for some inspiration!

Of course there are some things we’re all collectively experiencing but what have been the most major life changes for you?

I’ve had to adapt to this new normal of not being able to dance with my company. This pandemic has allowed me to take a breath from my normal lifestyle I’ve had since I was 17. I’ve made many new relationships virtually, and discovered a new love for teaching, and creating.

How are you staying positive and motivated dancing at home? 

Having the ability to still connect with my colleagues each morning by taking class through zoom has helped continue my training, and keeps a consistent schedule each day for myself. I’m also able to see my pilates teacher each week. We work through ways of staying at my best even under the circumstances.

Have you made any adjustments to your meal plan? Any favorite quarantine meals or snacks?

Because I’m not pushing myself to the limits onstage, I’ve adjusted my afternoon regime by not eating as much throughout the day. I started making smoothies around 1:30-2:00pm filled with greens, collagen protein, and flaxseed to keep myself full until an early dinner.

As a performing artist I’m used to eating a light protein filled snack before the show, and then a large meal after performing late at night once I’m home. I’ve been enjoying this treat of eating dinner early, and retiring to bed at a decent time!

Are you coping with any anxiety or more challenging emotions? What are you doing to work through them?

I’ve grown so accustomed to my demanding schedule, and I have that type of personality that thrives off of staying busy, and fulfilled by work. As an athlete who’s career can go by quickly, it’s been difficult to have it put on hold for a year.

Instead of continuing to feel sad, I’ve tried to make my weeks filled with classes. Training for myself as well as teaching and helping others has helped.

Are you worried about staying in shape? What would you say to dancers who are concerned about losing technique or “getting out of shape”?

I have to remind myself that there is no way to stay in perfect performance shape without performing. However, there are so many other things I can do to keep myself in top form. On top of taking classes, and seeing my pilates teacher I’ve loved swimming!

I also launched Ballet Inspired Fitness in April. I’ve created classes for all levels that lengthen and tone the muscles. Teaching ballet privates, and group classes as well as teaching/creating my Ballet Inspired fitness has really kept me going.

Will you share about Ballet Inspired Fitness?

Once I started teaching ballet class privates I realized there was a need for a more inclusive way of exercising with a graceful quality.

There were so many ballet classes being provided online, but not many ways to help dancers condition their bodies in a way that translates into improving their everyday ballet class. I also wanted to make sure those who have never taken ballet were included, and that they would have the opportunity to learn positions and movements from the ballet vocabulary while moving their bodies.

All of the exercises elongate the body promoting long lines kindred to those of a ballerina. I started by teaching livestream classes on my instagram @oliviamackinnon and then transitioned to teaching Zoom based classes to build my clientele.

The Zoom classes provide my clients with more personalized attention, and it’s a fun way to meet and connect with new people from all around the world.

The goal is to have clients subscribe to gain access to a full library of classes. That way they can stream anytime, anywhere! I’ve also created tutorials explaining certain ballet movements you might see in my fitness classes. I want to make sure people understand how to perform them.

Follow Olivia Mackinnon on Instagram!.

Photos of Olivia by James Jin and Gabriela Celeste

The post NYCBallet Dancer Olivia Mackinnon “Healthy at Home” 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.

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.

No two cafeterias are the same. They can differ from school to school and even on various locations on campus. So unfortunately, there’s no easy or simple answer to how to navigate the cafeteria at your summer program.

Here’s a list of tips that I learned from the different dinning situations I encountered at summer programs throughout the years.

#1  Fruit bowls are your friend. Pretty much every cafeteria has massive bowls of fruit you can just grab. If you’re not paying by the item, grab an extra apple or banana. It’s a great easy snack for in between rehearsals or later in the dorm.

#2  Be aware of all of your food options. Don’t pick the first item you see in line. Check out all of your food options before choosing your meal. Also, learn whether the cafeteria offers gluten free, vegetarian, or vegan options.

#3  Tell the Cafeteria staff if you have allergies. This can be very important if your allergies are very severe. Many cafeterias are able to create allergy-free options or even cook you food in an allergy free prep space.

#4  If you have to pack your lunch during breakfast, make sure you give yourself enough time in the morning. Some summer intensives have you pack lunch to take the studio during breakfast time. Make it part of your morning routine. Figure out if eating breakfast first works or packing lunch first to not feel rushed to catch the bus works better.

#5  Bring a lunch box and/or ice pack. If you have to pack a lunch to take to the studio, this keeps your lunch and snacks nice and cool. A soggy, melted wrap is disgusting in the summer.

#6  Salad bars save lives. Ok not literally. But many cafeterias have salad bars, which can be great when you don’t like any of the options for the meal. They often include many options for veggies, proteins, salad dressings, and other salad mixings.

#7  Just because there are ice cream machines does not mean you should eat ice cream with every meal. Everyone discovers this the first time they live away from home in a dorm situation. It feels fun, exciting, and novel at first, but the feeling goes away within a day or two.

#8  Only get take out or delivery when the cafeteria is closed. You and your parents did pay for the cafeteria after all. Plus eating delivery food several times a week might not offer as many healthy options as the cafeteria.

#9  Make a new friend to sit with at meals. Most people show up to summer programs knowing no one. Grab your roommate(s), the people next door or down the hall, or anyone that looks lonely. No one likes starting a summer program out by eating alone.

#10  If the cafeteria staff asks for suggestions don’t be afraid to speak up! You’re going to be eating in this cafeteria for 2-6 weeks, so you should enjoy what you’re fueling your body with.

The post Eating in a cafeteria during your summer intensive! 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.

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.

Take into account the weather. Do you experience cold winters where you’re living? It’s unlikely that you’ll be craving cold foods like smoothies and salads. Yes, perhaps you can convince yourself to eat them but we tend to crave warm, heavier foods in the winter.

Luckily, soups can be super healthy – just don’t choose options packed with cream.

These food plan ideas are Vegan/Plant Based. However, you can easily adjust it to include some animal products if you typically eat them in your diet.

I’m going to take you through the process of creating a meal plan with examples. You can of course include different meal options. Find the meals you enjoy eating and making and add those to your meal plan through the same process.

First, decide on your meals for the week :

• Breakfast :

Oatmeal

Quinoa Porridge

Leftover dinner – (veggie fajitas)

Tofu Scramble

• Lunch :

Jeanette Kakareka’s Cauliflower Rosemary Soup

Vegetarian Chili

Curried Lentil Soup (recipe coming soon)

A variety of snacks – Veggies + Hummus, Fruit + Nut butter, Trail mix, Larabars, Popcorn, Small servings of leftovers (1/4 – 1/2 cup)

• Dinner :

Juliet Doherty’s Curry

Vegetarian Fajitas (add broccoli or kale to this recipe)

Veggie burger salad w/baked sweet potato fries

Life Alive bowl

Warm Kale Caesar Salad (recipe coming soon)

• Packaged back up meals or meal components :

Amy’s soups : Pro tip add fresh chopped kale or broccoli when you heat up!

Tasty Bite pre – packed Indian options (Vegan and Vegetarian)

Ancient Harvest Quinoa – just add your veggies, protein and spices/sauce

Frozen, pre – cooked brown rice. Super easy to warm up in a pot.

Next, do the planning :

When can you cook? Combine cooking tasks with relaxing time. Lots of these meal options include baked veggies. Once you’ve set up the veggies you just stick them in the oven and you get a break! Use that time to sew pointe shoes, veg out with Netflix, or read.

When can you grocery shop? Stock your kitchen as much as possible – frozen organic veggies are a staple in my freezer, keep your pantry stocked with spices, oils, onions, potatoes, nuts, nut butters, canned tomatoes/beans/coconut milk – things that will help you to easily make a meal.

Make your grocery list by store layout or category :

Produce, Nuts, Grains, Seeds, Nut butters, Spices, Proteins, Frozen, Canned – beans/soups, Oils, Vinegars, Pantry Essentials

What’s your Nutcracker Meal Plan approach?! Share in the comments below!

Photo credit: gabrielsaldana via VisualHunt.com / CC BY-SA

Photo credit: NwongPR via VisualHunt / CC BY-ND

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