Realistically, if you’re a young person in your 20s (for example), you won’t actually “get out of shape” and lose muscle this quickly. Research suggests you’ll start to lose muscle 3–4 weeks after you are “inactive.” It’s also suggested that you can get back to your peak fitness level more quickly after a period of inactivity than when you originally started. 

Your body has the capacity to maintain a high level of fitness. The problem is your brain. You need to train your mind for resilience as well. 

Time off doesn’t have to stress you out

Being realistic with yourself about what you need is going to help you enjoy time off without stress. If you’re coming out of a season where you felt great physically and mentally, you might be motivated to simply keep up with your training and activity levels.

If the season wasn’t your best, you may need a longer period of true rest or time away from dance to recover mentally. This is something to give yourself permission to take, especially now that you know you won’t be instantly losing tons of strength. 

Use your time away from dance productively

Establishing goals for a level of productivity is going to help you feel good about the time off. It can mitigate any guilt you might create in your mind if you accomplish some things you find fulfilling.

Before you jump into action, give yourself time to truly reflect on what went well in your season and what you’d like to improve. This way you’ll be able to set goals and intentions around what you’d like to see shift in your next dancing season.

The truth might be that you want to fully disengage from dance for a period of time. If that’s the case, how will you find movement that’s enjoyable and motivating? 

• Try a new workout class
• Sign up to work with a personal trainer for dancers
• Consider health, nutrition, and lifestyle coaching for direction, support, and accountability: book your coaching consultation here
• Get active with friends or family
• Plan for activities that involve movement that makes you feel good, like amusement park visits, museum trips, hikes, or swimming

As the season gets closer: 5 ways to feel more ready

When it comes closer to your next dancing season, work to feel prepared both mentally and physically.

• Get back into the studio.

If you’re still feeling resistance, find a friend to go with you. Maybe re-enter with a class that’s outside of your genre of focus. Keep it low stakes. No pressure to do 5 pirouettes on day one. Instead, give yourself permission to take baby steps towards your full dancing potential. 

You might begin by just taking barre or putting your pointe shoes on for 10 minutes at the end of class. Really think about what you can handle and how you can find inspiration as you get back into it slowly.

• Stay aware of stress surrounding your food choices.

Stressing out about what is the “right” thing to be eating or what amounts of food are “perfect” is counterproductive. It will only lead you down a path towards guilt and overthinking.

Instead, connect to what feels good about your food choices. Focus on foods and meals that provide your body with energy and easy digestion. The more you connect to mindful eating, the better you’ll get at meeting your body’s needs with ease. 

• Create a schedule that’s flexible but intentional. 

During the season, most dancers have very regimented schedules. Your rehearsal schedule is dictated to you, and you might have outside work hours that are set or consistent. 

Give yourself the flexibility in summer to make space for some spontaneity and extra time with friends or family. If someone invites you to go to the beach, you don’t want your workout plans to get in the way.

• Find support to create goals.

If your goal is to go back into your season feeling stronger and more prepared than when you started last season, the best way to accomplish that is to work backwards from the goal. 

It can’t just be about physical preparation. Keep in mind we tend to overestimate what we can accomplish in shorter periods of time (days or weeks) and underestimate what we can accomplish with more time (months or years). 

If you’re struggling to find clarity on your goals or achieve them, coaching could provide the support and accountability you need to make your goals a sustainable reality. 

• Check in with your mindset. 

Your internal narrative and self-awareness have a huge impact on how you feel in your body. When dancers accept that some body change is normal and to be expected during time off, they’re much gentler with themselves. With this approach, you’re able to take the changes (which are usually small) in stride, which facilitates a much healthier approach as you get back into your dancing season. 

By avoiding extremes, the fluctuations come and go with ease. In terms of mental approach, if you let yourself let go of the attachment to always being “in shape,” you’ll have much greater odds of actually staying in shape. 

Remember, your perspective on your body is built in your mind…

As a dancer, you may have heard: your body is your instrument. And it is, but it’s also so much more. Your body is your home. It’s the place you’ll spend your entire life. 

When you find you’re feeling overly concerned about “being in shape,” it can be helpful to come back to the intention of caring for yourself. Above all else, you want to nourish and care for your body so you’ll feel your best from the inside out. 

For dancers, in a world that’s so aesthetically focused, it can be hard to come back to that intention on your own. If you’re struggling to put your well-being first, reach out. Start your coaching journey by scheduling a complimentary coaching consultation call here.

The post Get Back in Dancing Shape appeared first on The Whole Dancer.

Part of the solution is how you think about bloating, which can  improve your relationship to your body and bloating. There are also practical shifts you can make like how you approach food, meal timing, and habits that can actually reduce bloating and help you find more comfort in your body.

What is bloating?

Bloating is when your stomach feels full and tight, often due to gas. Many dancers experience bloating. When you’re at a lower body weight, which is also relatively common in ballet, the experience or appearance of bloating can be exacerbated. 

What causes bloating?

The most common assumption is that bloating is always caused by certain foods or food intolerances. While this certainly can be the case, it isn’t always. 

Some of the more commonly known causes of bloating include:

1. Food intolerances or allergies 
2. Not getting enough whole grains and fiber
3. Poor hydration: drinking more water helps remedy bloating
4. Consuming lots of gum or carbonated beverages: swallowing more air leads to bloating

Less commonly acknowledged causes of bloating

Not eating enough or not eating consistently.

Dancer schedules are busy and irregular, which can make it challenging to eat regularly. It’s beneficial to eat every 2–4 hours and not let more than 5 hours pass between eating. Eating too quickly or too close to intense movement can cause bloating. 

Eating slowly, chewing food thoroughly, and finding more presence when you are eating can help reduce bloating. Making sure you’re eating enough is also essential. 

Chronic restriction can cause the muscles of your stomach and intestines to weaken from underuse. This leads to sluggish digestion and bloating. A dancer who stops eating consistently, gets into the habit of restrictive eating and then overeating, or who experiences an eating disorder can experience more bloating. 

Constipation can also be a culprit in bloating, and one of the causes of constipation is simply not eating enough. 

Stress in your life and/or dance environment.

When you’re stressed, it puts your body into fight-or-flight mode, which inhibits digestion. The opposite of this is rest-and-digest, which aids in digestion. In times of stress, blood is redirected away from your stomach and digestive system and instead flows to your muscles. 

Your mental state and digestion are deeply connected. There’s two-way communication between your brain and digestive system—often called the gut-brain axis—which involves your nervous system, hormones, gut microbiome, and immune function. Feeling nervous before class, rehearsals, or auditions can impact this communication system, leaving you feeling bloated with sluggish digestion. 

Hormonal changes.

Some hormonal fluctuations are normal and to be expected as you see cyclical hormonal changes associated with your menstrual cycle. Bloating in the days or week leading up to and during your period is quite normal. Food choices and overall approach to nutrition and food timing can impact the severity of bloating during this time.

There are also hormonal changes associated with stress. When you’re stressed, your body produces more cortisol and adrenaline, which increase gastric acid production and leads to heartburn, indigestion, and bloating.

Dairy consumption. 

The older you get, the less lactase you produce. This is the digestive enzyme that breaks down lactose (the sugar in milk). Without being able to properly digest dairy, you’re likely to experience gas and bloating.

What you can do about bloating in ballet

Movement and bloating.

While you are already incredibly active with your dancing, calm movement around eating can help you digest your food more efficiently. Gentle movement like yoga, walking, or stretching can aid in digestion and reduce bloating. Even light walking after meals can help support digestion and reduce the chance of bloating.

Supplements for support.

You might explore digestive enzymes or soothing options like peppermint or ginger tea to aid your body’s digestive processes. While these should never be relied on as quick-fix options, they may provide temporary relief in times of need. 

Your mindset around bloating in ballet.

As you can see, some bloating is unavoidable. My hope is that by understanding all of these less common causes of bloating, you can be less self-critical when it happens. Do what you can to find clarity with what might be causing your bloating. It might be worth seeing a gastroenterologist who is equipped to diagnose more serious causes of bloating like celiac disease or gastritis. 

For normal levels of bloating, it’s important to come to a point where you accept it as a part of life. Wear the leotards that make you most comfortable on those days. If you’re allowed to wear some sort of warm-ups that increase your comfort level, do it. 

When you see yourself in the mirror, check in with yourself mentally. If you’re fixating on the bloating and your stomach, shift your focus to your dancing. Remind yourself what’s going well in your dancing. Try literally bringing your focus upward—shift your attention to your port de bras, your artistry, your intention.

You’re not alone.

So many dancers bring up bloating as a concern. When we discuss it in coaching sessions, finding possible culprits and identifying ways to cope or mitigate some of the bloating causes is incredibly productive because bloating is something the majority of dancers experience at some point. 

If you’re looking for support to find an easy, effective, and personalized approach to food, book a coaching consultation to see if health, nutrition, and lifestyle coaching is the right fit for your needs. 

Bloating doesn’t define you or your dancing. With awareness, self-compassion, and some strategic shifts, you can build a healthier and more relaxed relationship with your body—even on the bloated days.

The post Bloating in Ballet: What Dancers Should Know appeared first on The Whole Dancer.

There’s also a false idea floating around that there might be a perfect way of eating to achieve the ballet “aesthetic” of thinness that many of us feel pressured to attain. Most dancers conclude that the best diet for them is one that’s restrictive or minimal.

It doesn’t help that a lot of teachers still feed into this notion. I remember one of my most beloved ballet teachers once telling us that when she needed to lose weight she’d just cut out the cakes and cookies. She was incredibly well intentioned, but her advice just reinforced the idea that a dancer’s diet has to be restrictive if you want to look the part.

So what is the best diet for dancers?

First, let me qualify the fact that when I say “diet,” I’m referring to an eating style or meal plan. Dancers don’t benefit from dieting in the traditional sense where some restrictive, limited plan is set in place. If you ever find yourself dieting, even if it’s recommended to you by a nutrition professional, odds are you’re in need of some support. 

So, what meal plan or style of eating is best for dancers? I’ve come across dancers who’ve run the gamut of eating preferences…paleo, vegan, intermittent fasting, vegetarian, mediterranean, high-carb, low-carb, and the list goes on. I’ve also come across nutrition professionals who have declared that one of those eating plans was the best for a dancer.  

It’s my belief that there is no single best diet for all dancers. I’d also take that a step further and say if a nutritionist, dietitian, or nutrition coach tells you there’s one way of eating that works for everyone, they’ve got a lot more to learn.

The approach to food that actually works for all dancers

There are some eating principles that can be incredibly supportive to dancers. These ideas can work across the board. We’ll stay away from calling them rules or making them total absolutes. Consider how you might incorporate these principles into your own approach to food.

1. Make sure complete eating is a priority.

Dancers require protein, carbohydrates, and fats in order to support their body’s function and recovery. If you skimp on one, odds are you’ll fall short of what you need to perform at your peak. 

For dancers, with a schedule that’s packed with classes and rehearsals, the only way to eat in a complete and sustaining way is eating throughout the day. Don’t let hours go by between meals and snacks. That can not only lead to lagging energy but also increases the potential for overeating later in the day. When you eat consistently, your energy also stays consistent.

2. Prioritize food quality and nutrient density.

When you think about the quality of your food, you’re going to end up eating a diet that provides the healthiest sources of protein, antioxidants, and fiber. By doing this you’ll aid digestion, build or maintain muscle, and support immunity.

By eating foods that provide a range of nutrients, you’re also going to avoid nutritional deficiencies. In order for a body to perform at the highest possible level, you need to cover your nutrient bases. If you’re unsure whether you’re deficient in any key nutrients, reach out to your doctor. Request a blood test to assess vitamin and nutrient deficiencies. 

3. Include the foods that provide joy and help you meet your energy needs.

For dancers, to support yourself from a food relationship standpoint, you also have to include the less-nutrient dense but joy-filled options like cake, cookies, chocolates, and desserts — if that’s what makes you happy. Eliminating sugar or treats completely will leave you feeling deprived and may even make it harder to meet your body’s energy needs. 

There is no single way of eating that is best for all dancers

You might think it would make life easier if there was some “perfect” set of meals or foods to help you achieve peak performance and personal best body for dance. But you’re an individual. Your body doesn’t run the same way as the dancer next to you.
It takes time to figure out the best way of eating for your personal needs. However, spending to time figuring it out will support your best dancing. It’s also not necessarily a straight path. If you’re in need of support to feel confident in your food choices and body, then take a bold step today and schedule your coaching consultation with me. It’s free, no obligation, and the best way to figure out if the coaching I provide is what you need to uplevel your performance. If you’re ready to dance with maximum energy, and to thrive in any dance environment: schedule your call here.

The post The Best Diet for Dancers appeared first on The Whole Dancer.

What’s the “ideal” diet for dancers?

This is a super common question and something I hear from dancers regularly. “Can you tell me exactly what to eat to reach my goals?” It’s helpful to consider this good news: there’s no one-size fits all, perfect diet for dancers.

You’re an individual. Let that information allow you the freedom to figure out the best eating plan for your unique body and needs. It doesn’t matter how your friends, or siblings, or parents eat. It matters that you find a way of eating that works for you.

When you’re eating in the best way possible for YOU, here are some things you’ll notice…

1. You have high and stable energy levels.
2. You’re never feeling ravenous or restricted.
3. You’re not experiencing anxiety or guilt around food choices.
4. You’re including protein, carbohydrates, and fat throughout the day.
5. You’re not experiencing any significant fluctuations in weight.
6. You don’t experience severe PMS symptoms or periods.
7. No major cravings.

What works is going to change over time. You have to be adaptable and willing to evolve as your needs shift. This requires staying super tuned into your body. 

General healthy eating principles dancers should consider.

Include whole foods, avoid processed foods, and eat lots of plants. Incorporating lots of whole-plant foods will boost immunity, bone health, and build muscle.

As a dancer, you’re also an athlete. Think about protein. If you’re vegan, you can get enough protein but you may need to be somewhat more intentional than your animal eating counterparts. Don’t obsess. Include diverse sources of protein to get all the amino acids. Amino acids are the building blocks of proteins and they play an important role in body functions. 

Lysine is the most commonly missing amino acid in a vegan diet so you may require supplementation. Nutritional Yeast is a vegan food product that includes all 9 essential amino acids. If you find you’re consistently struggling to feel satisfied by your meals, you might consider incorporating some animal sources of protein.

If you’re concerned, ask your doctor to check your vitamin levels with a blood test. This is the most accurate way to determine if you’re getting what you need.

Bone density is established in your teens and early 20’s. When you’re young, anything restrictive can compromise healthy growth and peak bone mass. If you’re not adequately fueling, you’re more susceptible to injury.

Add in more healthy foods to “crowd-out” less healthy things. 

There’s still room for indulgences like cookies, ice cream, and cake. Think about how you can incorporate “treats” or “indulgent foods” without getting obsessed or being too extreme. The extremes with food tend to lead to unhealthy approaches to reaching your goals.

You have to allow indulgences. When you’re restrictive, it backfires most of the time. My career and dance journey was riddled with injury and weight fluctuations. It all stemmed from an extreme view of what was ok to eat and what should be avoided. I labeled everything as good or bad and that led to major food anxiety, guilt, and even binge eating.

The best diet for dancers is health-conscious, balanced (whatever that means to you), and supports not just your dancing but your life beyond dance. Retired dancers who experience the greatest level of physical distress and weight gain after dancing are usually the ones who were in a state of deprivation while they were dancing.

Achieve your best body with a healthy, balanced, sustainable approach.

To establish a healthy diet as a dancer, consider The Dancers’ Best Body Course and Group Coaching Program. 

For full program details visit this page: https://www.thewholedancer.com/best-body-program/

For early enrollment join the waitlist here: 

https://www.thewholedancer.com/waitlist

Read dancer testimonials here:

https://www.thewholedancer.com/testimonials

Diet for Dancers was originally published in August of 2018

Diet for Dancers was updated and re-posted in August of 2021

The post Diet for Dancers appeared first on The Whole Dancer.

Say “yes” to dietary fat.

Protein, carbohydrates, and fat are essential macronutrients. Your body needs them (all of them) to function. Even with the popularity of higher protein and fat diets, dancers tend to be somewhat fat-phobic.

While this is purely anecdotal, my experience adding healthy fats to my diet was transformational. For a long time, I thought low fat was the way to go. At 13, I created the silly rule that I couldn’t eat anything with more than 3 grams of fat.

This was the plan I stuck to for years until finally some diets started touting the benefits of healthy fats. When I started eating healthy fat consistently, that’s when my personal best dancer body revealed itself.

The dancers I work with have seen a similar physical response to adjusting their macronutrient intake to include more healthy fats.

Evaluate your current meals.

When you think about your usual daily meal plan, assess whether there’s a focus on one macronutrient over another — specifically, if you’re avoiding fat. Some dancers get caught up in the numbers and fear that since fat has more calories per gram, it will make you fat.

It’s definitely not that simple, but we don’t have to overcomplicate things either.

Eating fat will help you feel more satisfied.

When you look at calorie equations and body goals — which, in general, dancers can ignore — the potential for increased calories from more healthy fats might be scary to you.

Rather than getting caught up in that thinking, consider this: when you eat more healthy fat, you’ll be more satisfied by your meals. When you also tune into your body and it’s hunger + fullness cues, you’ll likely end up eating less overall.

All meal plan changes should be gradual.

If you think you’re lacking in healthy fats, make small adjustments so you can really observe how your body reacts.

Here’s an example: if you eat oatmeal with banana and 1 tbsp. of nut butter for breakfast, try adding an additional tbsp. of nut butter and cutting the oats by 1/4. If you don’t measure your oatmeal, that’s fine too. Add the fat, eyeball the oats as usual, and pay close attention to your levels of satisfaction as you’re eating.

Stick to just that one change for 2 weeks. Notice how you feel as far as energy, satisfaction, and digestion. Maybe, depending on the outcome, you’ll try a similar adjustment with lunch. Again, stick to that additional shift for a couple of weeks before you evaluate.

Quality fuel is key.

All the time, dancers tell me suggestions they’ve heard about limiting certain foods. Usually, it’s dietary fat that is demonized. People are so wary of the caloric density that they ignore the quality of the fats in question.

Healthy fats include monounsaturated fats (among the healthiest) and polyunsaturated fats.

Eating lots of dietary fat from unhealthy sources like processed, packaged foods is likely to have a negative impact on your body goals. The unhealthy fats include trans fats and saturated fats. However, some saturated fat is OK — nutrition science has gone back and forth on this, likely one more reason to acknowledge that everyone’s body reacts differently to food.

When you eat more healthy whole food fat sources, especially those that also contain fiber, you’ll likely feel satiated for longer. Add plant foods for healthy fat (which all include fiber) like nuts, nut butters, hemp seeds, flax seeds, and avocados.

As far as oil, some of the healthiest oils include olive oil, avocado oil, and coconut oil (even though it is high in saturated fat). Oils could comprise their own post, but keep it simple and stick to those highest in anti-inflammatory omega-3s and avoid those with a high omega-6 content (e.g.,. corn oil, soybean oil, sunflower oil, etc.).

As there is no “one size fits all” for serving sizes, some will do better with more fat while others will do better with less. There’s also no one meal plan that works for everyone.

Become an expert on your body.

To reach your body goals healthfully and sustainably, you have to become an expert on your body. This takes time, experimentation, and often support from a Health + Nutrition Coach, Nutritionist or Dietitian.

Find the person whose approach resonates with you, and start the process of figuring out the best eating style and complimentary lifestyle for you.

The post Why Dietary Fat Won’t Make You Fat appeared first on The Whole Dancer.

In the past, I’ve gotten into the idea that those “What I Eat in a Day” posts are worth taking with a grain of salt. You might look to them for some inspiration but you shouldn’t give them too much weight and you definitely shouldn’t copy them outright.

Over the Summer, my point was magnified when I saw some dancer shares on Instagram stories. There was a little trend of sharing a “day in the life” at Summer Intensive, including daily food intake.

Without getting into specifics, because I don’t want to perpetuate the negative message, some dancers shared food intakes that were at anorexic levels. A banana and saltines are not a sufficient lunch for a high level dancer!

I was kind of shocked and considered direct messaging the dancer. I hope that someone in her circle (a parent, friend, teacher) did confront her. She wasn’t taking in anywhere near enough food to fuel a day at a Summer Intensive.

Whether you’re a young dancer, pre-professional, or pro, it’s possible that seeing that sort of food information makes you question things. Are you in fact eating too much? Do you really need to under eat to meet your body goals? Does she know something you don’t?

The short answer is no.

The more complex answer is that food intake can and should be different for everyone but no dancer should be severely under eating or restricting calories to meet body goals. If you want some thoughts on what a dancer should in fact eat in a day, check out this video on The Whole Dancer YouTube channel – subscribe while you’re there!

To the dancers thinking of sharing “What I Eat in a Day” details, please take pause.

If you think you’re a healthy example but you’re not sure, air on the side of caution. It’s really dangerous for other dancer’s to see clear examples of under eating. For the young ones the damage can be lasting. For the older dancer’s it can still make you question things.

Before you share your food, really ask yourself, “Am I eating a full, complete and healthy meal?”

“Is this something I would feed to my future daughter (or son) and be confident that I’m nourishing them?”

“Did I make this meal with the intention of loving and supporting my body and dancing?”

If you can answer yes to all of those questions then sharing is OK. Sharing healthy eat’s for the sake of inspiration can be a really awesome thing. With all sharing online I think we need to remember the impact we can have.

Your influence might be much further reaching than you even realize.

When you’re a viewer, take the time to consider the information you’re taking in as well. If a dancer you admire is casually sharing what she’s eating for lunch, it still doesn’t mean it’s what you should eat.

If you suspect that maybe a dancer isn’t eating enough, trust your instincts and don’t copy what she shares!! Also, remember that you might not be getting the full picture.

When someone shares their food, they might only show the “pretty” parts. They can leave out components of the meal if they don’t think they’re healthy enough.

In Conclusion…

The mentality that you approach your food choices with is key. If you allow too much influence from dancers (especially when they’re not nutrition professionals) you’re on a dangerous path.

You might be inspired to under eat or miss out on essential micro or macro nutrients.

Instead, find a professional to work with or do your own research (in reputable, science based books, not the internet)!

The post The Danger of Copying Meal Plans appeared first on The Whole Dancer.

Guest post by Lydia Clinton

Jess posted a video about the Whole30 back in October which coincidentally was when I was right in the middle of trying it! I’d heard of Whole30 when my sister did it twice (once while doing mission work in a foreign country!).

Then, I heard from other friends about their challenges and experiences. So, I decided to try it not necessarily for the health benefits but just for the challenge. At that point, my eating was not the best, and I needed to have some parameters to get back on track.

I lazily prepared by reading what I couldn’t consume and thought I could learn as I went along. All I had to do was just take out the foods they said to not eat, right? Well, I did that for the first week and STARVED.

I eliminated the foods but didn’t replace them with more vegetables, meat, fruit, etc. One day, I was fed up with being hungry all of the time and ate so much Whole30 food until I was stuffed. That’s when I learned that I needed to eat more (I would not recommend binge eating on any kind of diet. But, I’ll explain that later).

The second and third week improved a little bit, but I still was figuring out how much I needed to eat and when I should eat. However, the fourth week was probably the most amazing my body felt in my life.

There was one particular day when I did a full work out, took a dance class, and worked for several hours without feeling drained or cranky. I haven’t felt the same way since that last week.

When I have tried to implement new habits, the new habits do not last longer than a few weeks, and I am back to where I started not seeing or feeling any changes. But, I learned that when I stuck with the diet for a month, I experienced all of these changes internally and externally.

That was significant lesson I learned: I needed to follow through long enough to see results.

Improved energy was one of the many positive outcomes of eating so cleanly for a month. I could (and still can) easily feel how food contributed to my thinking and mood. When I ate well, I did not feel groggy or sleepy, felt lighter in my body, and could think more clearly. Some of the other physical benefits were clearer skin, no bloating, and a slightly leaner body even before I started exercising about halfway through the month.

Not only did I experience physical changes, but my lifestyle changed as well. When I did The Dancer’s Best Body Program, I finally started cooked more instead of depending on what my family made. Sometimes, they cooked what I could eat, but that was not always enough.

As a result, I experimented with vegetables, fish, herbs, spices, and Whole30-approved oils to create some pretty flavorful meals. Even other dancers were curious about what I would bring to eat for rehearsal and consequentially wondered about Whole30 in general.

When I did not eat at home, I had to plan how I would react to unpredictable or emotional situations. The rigidness of the program was a good foundation for me to feel strong enough to refuse foods I was not eating during Whole30.

Before Whole30, I felt as if I had no control to thoughtfully say no to food that was just there regardless of how I felt. But, if I messed up during the thirty days, I would have to start over which was good incentive to stick with it. Food was (and still is) a way that I handled many emotions; yet, I could not consume ice cream, chips, and bread. On one hand, I abstained from eating “unhealthy” foods when I wanted to emotionally eat. Instead, I did binge on the less healthy foods such as Larabars, RX Bars, meat, and almond butter.

Because I was gaining momentum in making significant changes in my eating, I felt like I had power to make other lasting changes in my life. I took a break from the gym to have enough energy to perform in my last couple of shows for the year. 

My sleeping improved to the point that I did not have to take melatonin which contained ingredients that were against Whole30. I got good quality sleep which caused me to stick with a bedtime routine and go to bed on time. In addition to sleep, my water intake improved significantly. My options of snacks were limited, so that caused me to drink more water and tea. Tea is an excellent alternative instead of snacking when I am already full.

The last and unexpected benefit was how others became involved in my journey. As I mentioned before, my family cooked food that I could eat but even made an effort to prepare Whole30-approved dishes long after I completed the program. Plus, I could share with them my victories and struggles and in turn received their encouragement.

After seeing my sister and me complete Whole30, my mom has expressed that my brother and she will do it after the holidays (we are trying to get my dad on board). Not only was my family intrigued, but other dancers were as well. In fact, as I am writing this article, one of them has successfully completed her first Whole30 and another is strongly considering it.

I was super proud that I finished the diet as a lot of people feel successful when they finish Whole30. We love to share about those 30 days of fight and triumph. What most DON’T talk about is coming off of it.

As I was wrapping up, I was curious about how to move forward. The Whole30 has a 10-day (or longer) reintroduction plan that brings back a food group into one’s diet to see how they will react to each one. I was going to finish around the beginning of the holiday season which I thought would be ok. I felt so good during the Whole30- why would I be in a hurry to incorporate those poisonous foods into my daily diet?

As soon as I hit day 31, I slowly started to eat more and more foods that I had not consumed for over a month regardless of what food group they belonged to. Also, I performed my last show for the year, so that day was extra celebratory.

When the cast and I went out to a bar, I planned to just drink sparkling water. But, then two people at different times offered to buy drinks for everyone, and I would not pass up free alcohol. I ended up drinking two shots of scotch which got me drunk enough to throw out any resolution to stick with any diet and to eat a cheeseburger and fries.

The next morning, I had THE worst hangover in my life. Then, after several days of aimless eating and feeling sick, I had to go back to eating Whole30 for several days to reset my stomach and actually follow the reintroduction plan into Thanksgiving.

My body could handle the grains, dairy, and sugar a little better by going slowly. Now, I can eat all of those foods again, but I function at my best when I eat mostly or only vegetables, protein from animal sources, fruit and nuts. I highly recommend that you follow the reintroduction plan because you will get sick like I did trying to eat everything at once.

While I experienced many benefits of doing Whole30, there were some negative consequences of following such a strict diet that I still experience now. First, I was obsessively thinking about eating and body composition. I thought too often about what I could and could not eat, my weight, and my body image.

It took me some serious intention and awareness to carefully choose what I could and could not eat; yet, this led to thinking about food whenever I was not engaged in something else. I also periodically dreamed about eating the off-limit foods.

I also thought a lot about my weight and body which I still do. It was great to see physical changes so quickly, but this made me want even more quick improvements. One rule of Whole30 is to not weigh or measure yourself at all while you are following the diet.

Unfortunately, my scale was in a very visible spot which made me want to weigh myself. Initially, I saw that I dropped 5 pounds which was awesome! But, then I continued to measure my weight multiple times and eventually hit a plateau. I also would touch where I could newly feel bones and muscles especially around my midsection. Sometimes, I will habitually touch that area.

The other problem was that I still fell into binge eating. I will not go too much into detail, but I have struggled with (and still do) with controlling how much and when I eat. Plus, I emotionally eat when I feel almost any strong emotion.

When I was on Whole30, I still found ways to still keep this habit. While I could not eat whatever I wanted, I ate what I still found pleasurable but probably not the healthiest especially if consumed in excessive amounts. Interestingly, whenever I had binging episodes, I would feel stuffed, but the feeling would pass more quickly did not leave me feeling sick (yet, I was still abusing food).

Shortly after the Whole30 and reintroduction, I had to take a break from exercise and reading so many articles that had to do with food and fitness to heal my mind and heart. I still focused on eating healthily but was not overly concerned when I ate grains, dairy, or foods high in sugar.

Now, I am concentrating on not only what I eat, but how I relate to food. I am working on letting my body tell me when to eat and when to stop which Jess has mentioned. I am also keeping a closer eye on my emotions and how I handle them. I find I am more sensitive to when I eat poorly, and the consequences seem more severe. This has been encouragement for me to make better choices because I am eager for my body to feel its best.

I watched Jess’s video after I was done to compare my experience and then emailed her with my thoughts which hopefully provide some advice to you who are considering Whole30. We both agreed that if you are vegetarian or vegan, Whole30 will be pretty difficult because your major source of protein is now meat, fish, and eggs. However, I would not completely rule it out.

You could try doing a less intense version by still eliminating alcohol, added sugar, and additives like sulfites. Or, take out one food group like grains or dairy to see how your body feels. In the book, the author, Melissa Hartwig, addresses this concern and suggests some ideas such as doing a different version even if you will not experience the same benefits. I recommend reading the book or going onto the website for further information.

It’s definitely better to focus on lifestyle change vs. a short term diet. Prior to Whole30, I had never followed any strict diets but rather tried to stick with guidelines. But for me, the Whole30 was a great launching pad to figure out what foods were good for me long term and to have more self-control over what I choose to eat.

It is challenging to figure out how to come out of eating a such limited regimen. What I found to work is the “good enough” approach where I am eating mostly like Whole30 foods but also incorporate a little bit of grains and dairy. I also don’t feel guilty when I indulge. If you look on the Whole30 website, there is is an Off Road Map that helps you make decisions on indulging.

So, should you try doing Whole30? I say why not! As Jess talks about in The Dancer’s Best Body Program and I have experienced over the past several months, finding what will you reach your potential physically is a process and a journey.

I encourage you to try any new ways of nourishing your body as long as you are smart about it and listen to your body. It can be tempting to fret over food like sorting groups into either being good or bad. But, as Jess also said and as I am learning, certain foods are neither good nor bad.

I am still discovering what habits I need to create and delve into the deeper issues of the mind and heart. I do not think I will ever arrive to the perfect body or maintain the perfect regimen, but I can get closer to loving myself more and making my body more resilient and healthier.

Guest Post by Dancer Lydia Clinton:

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Swan Lake requires you to really fuel  yourself well and make good food choices. However, it’s not always easy and you might fall into the trap of “The Swan Lake Diet”.

This is where you might see the extra work of the Swan Corps as an opportunity to drop some weight. You’re just taking advantage of the fact that you are even more active, right?

Unfortunately, times you’re exerting yourself more than normal – as with ballets like Swan Lake are when it’s even more important that you make careful and strategic food choices.

To help you stay out of that trap, I wanted to recap a couple of concepts covered in recent workshops.

First, here are 6 things you need to consider when creating your own custom meal plan:

1. What are your goals and intentions for your body?

2. Assess  your current meal plan. Write down the things you eat and see what healthy and unhealthy choices you’re making on a somewhat consistent basis.

3. Look for macronutrient deficiencies (Fats, Proteins and Carbohydrates) and micronutrient deficiencies (vitamins, minerals, phytochemicals).

4. Stop counting calories. Do you currently count calories? What is your attachment to counting calories? All calories ARE NOT created equal.

5. Release your need to put yourself in a box. Do you identify with a specific eating style (Paleo, Vegan, Vegetarian)? Outside of ethical reasons, these eating styes can be limiting. It’s important that your eating style is adaptable.

6. How much of your food is home cooked? Start to work towards doing more of your own cooking rather than eating out. This takes careful planning and thought but once it’s part of your routine it gets easier.

Next, here are the 5 things you need to think about before you sit down to your next meal:

1. Assess your hunger level. Sometimes we eat simply because it’s a time when we usually eat. You need to stop and really tune into your body and think about how hungry you really are.

2. Choose your food carefully. Think about what you already ate that day. Then consider what will satisfy your hungry and your nutrient needs.

3. Cook with love and intention. We energetically impact our food. Make sure that you’re preparing food and putting loving effort into it. You’re cooking a meal in order to nourish and honor your body.

4. Set the stage. Use smaller plates – a salad plate instead of a dinner plate or a smaller bowl instead of the huge bowl (unless your meal is mostly greens!). Make sure your place setting is lovely and appealing.

5. Express gratitude and assess your hunger throughout. Before you eat, you don’t necessarily need to say a prayer, unless that appeals to you. However, taking a moment to feel thankful for the amazing and healthful food you get to enjoy will change the way you approach it.

Finally, what foods will work best for you?

You’ll want to prioritize whole, unprocessed foods. Think fresh fruits, vegetables, nuts, beans, seeds and legumes. You might also incorporate lean proteins like chicken or fish *always considering the quality of these foods – where were they farmed or fished?

If you eat any packaged foods, look at ingredients instead of calories. It’s much more important to consider what is actually in your food before you consider how many calories, fat grams, carbs or protein it contains.

Avoid foods that might be inflammatory or upset  your stomach. Common allergens include dairy, soy and wheat. You’ve got to be a detective and pay super close attention to how you feel after you consume these foods. Some may work for you and others will not. You need to become an expert on your own body.

If you’re ready to really dive deeply into your relationship with food and find the meal plan that helps you achieve your personal best dancer’s body than check out The Dancer’s Best Body Program. This program is a system developed to take you through the self exploration necessary to find the eating style that fuels you and enhances your performance on stage and in the studio. 

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Because City Ballet is one of my favorite companies, I’m very aware of their company dancers and Jenelle Manzi has been on my radar for a long time. She’s absolutely lovely to watch and now I’m happy to report that she’s a beautiful soul both inside and out.

Jenelle and I sat down to chat about her food blog but we also got into her journey in dance and how injury instilled a deep interest in “functional food”.

I hope Jenelle’s story with inspire you to get more curious about how the food you put in your body is impacting your body and it’s ability to heal and thrive. Everyone has different food sensitivities but with some investigative work you can discover what works best for you.

It’s so wonderful to see a dancer who has not only found a clear path for herself but who is committed to sharing her journey and recipes in order to inspire others. With recipes like “Maca Cacao Magic Cookies” and “Maca Mucuna Energy Bites”*, Jenelle’s creations take “indulgent, functional food” to a whole nother level.

*Maca is good for energy, stamina and endurance as well as balancing hormones*

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Having rules around food might make you feel more stressed when it comes to eating but there is one rule I would highly suggest you adopt. “The 5 – Hour Rule.”

I should mention, if you google “The 5 – Hour Rule” you’ll find posts saying that in order to be successful you need to spend 5 – hours a week learning. It’s largely applied to business and it’s a good one! However, The Whole Dancer 5 – Hour Rule is something totally different.

This rule is about food and how much time you allow to pass between eating. That includes snacks, meals, etc.

I have found a lot of the dancers I work with allow a long time to pass between eating. For example, maybe you have breakfast at 8am, lunch at 1pm and then don’t have dinner until 7 or 8pm. If there are no snacks in there, you’re going 6-7 hours between lunch and dinner.

Your energy and focus will drop. You’ll be “starving” when you get to the next meal. You’ll have a very challenging time listening to your bodies fullness cues.

Maybe you try and let a lot of time pass in the morning before you start eating thinking it will help you eat less overall. Or, you avoid snacks because you don’t want to feel bloated in rehearsals. I get it.

The 5 – Hour Rule is the premise that you shouldn’t let more than 5 hours pass between eating PERIOD. This rule can be satisfied by meals or snacks but if you’re eating snacks make sure it’s something with some protein and healthy fat to provide true sustenance (i.e. don’t just eat an apple, eat an apple with nuts or nut butter).

Think about what a day of food looks like for you. Do you allow more than 5 – hours to pass between eating? When you allow 5+ hours to pass you’re more likely to overeat or even binge.

Allowing more time to pass between eating is actually more likely to cause you to overeat than to eat less.

When you let more time pass between eating your body is also going to run low on energy. Without the fuel, you won’t perform.

Have you heard of this concept before? Do you follow the 5 – hour rule? I’d love to hear from you. Reply back and let me know if you think this rule will help you!

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