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.

Even if you don’t have performances coming up, these fuel plan details are important if you have upcoming auditions, casting, or competitions as well. You want to ensure that you’re getting adequate fuel and nourishment without feeling weighed down before any of these occasions.

The weeks leading up to a performance…

It’s tempting, and I have totally been there, so I get it—to think about eating less as a show or audition approaches. You’ve been conditioned to believe that smaller bodies are better in dance, so you might take a drastic or restrictive approach to food before an important dancing opportunity. 

Do your best to resist that temptation. Even if it yields a short-term shift in your body, it can have long-term negative impacts. You will increase the likelihood of getting an injury attached to food intake. Some examples include tendinitis, muscle tears, or stress fractures. You might make it through the performance or audition, but an injury might follow shortly after. Make sure you’re eating enough to avoid the potential for injury.

You’ll also feel better mentally and physically if you adopt a sustainable approach to your pre-performance fuel plan. Short-term restrictive eating doesn’t yield long-term results, though as already mentioned, it can result in injury that can have a long-term impact on your dancing and career. If you have increased hours of rehearsal leading up to a performance, your body will require more food than usual.

The days leading up to a performance…

Before you even overthink food, make sure you’re prioritizing sleep. To do your best dancing and to feel your best, you’ll need more sleep. Teen dancers need up to 12 hours of sleep a night, and most dancers, as highly active athletes, need 8–10 hours of sleep a night. 

Depending on your schedule, you may not have the opportunity for bigger meals amid your rehearsals. Snacks are your best friend in both busy rehearsal times and when you’re in the theater. Grab a free snacking guide here for 30 recipes and snack ideas to help you get started. 

SNACKING GUIDE BUTTON

2–3 hours before dancing…

In the few hours before dancing, there are a number of things to keep in mind with your food choices. You’ll want to incorporate fuel that helps you to sustain your energy, boost your performance, keep you hydrated, preserve muscle mass, and aid in recovery. Here are some macronutrient considerations to help you hit each of those performance targets.

Protein. Having protein during this time frame will lessen muscle damage and can aid in muscle growth. Whole food sources of protein can work great at this time. You don’t need to use protein powder for ease of digestion. You should be able to feel comfortable even if you eat some whole food protein a few hours before you dance.

Protein food sources to consider: lentils, chicken, eggs, tofu, tempeh, fish, yogurt, nuts, quinoa.

Carbohydrates. Incorporating complex carbs is going to boost your energy and also support post-dancing recovery. They’ll preserve muscle and liver glycogen and stimulate the release of insulin. When you combine carbs and protein during this time, it enhances your body’s ability to synthesize proteins and prevent their breakdown.

Complex carb food sources to consider: quinoa, brown rice, oats, lentils, chickpeas, whole grain bread, pasta, cereal, crackers, potatoes, sweet potatoes.

Fats. The main benefit of fats during the 2–3 hours before dancing is that they slow digestion, which can help to keep you satiated and energized for longer by maintaining blood glucose levels.

Fat food sources to consider: nuts, nut butters, avocado, egg yolks, oils, chia seeds, flax seeds, hemp seeds, sunflower seeds.

Important consideration: Dancers need to stay mindful of fat intake as overconsumption can make it hard to meet your carbohydrate needs. “Excessive fat intake at a given meal will have a negative impact on the dancer’s ability to perform fully in class right after the meal as it sits in the stomach for several hours.”

This doesn’t mean don’t eat fat. This means consider the timing of your dietary fat intake.

30–60 minutes before dancing…

As you get closer to your performance, audition, or competition, you need to be even more aware of eating things that work best for you. That’s where the experimentation in the days and weeks leading up to performance shows it’s real value. You’ve figured out what quick fuel options energize you without any lethargy.

Because you have less time to digest, you want to have something that doesn’t require much work from your body or digestive system. You might have a smoothie or shake in the time leading up to your performance. Keep it relatively simple with a plant milk, protein powder, some berries, banana, and some flax seeds or nut butter.

Sugars are in fact a great option in this shorter window right before you dance. Incorporate sources of glucose, the simplest form of sugar, that is found in foods like bread, pasta, and fruit. 

Some quick energy options include dates, bananas, berries, dried fruits, grapes, or honey.

Prioritize sleep. 

With stage rehearsals and tech week, this can be challenging. Most companies will at least schedule later call times to provide some time to sleep in after a late night. Take advantage of that! Sleep is going to help you feel energized and ready to perform. It’s also essential to manage the hormones that regulate hunger and fullness.

Final thoughts on your pre-performance dancer fuel plan…

Food before a performance should serve as your fuel, and you will likely need to include convenience options as well. If you’re in the process of allowing for greater variety and flexibility with your food choices, performance time should be no different. There is no single best way to eat in the days or weeks leading up to important dancing opportunities. Go through the process to discover what works best for you. You’re performing at such a high level and requiring so much of your body. Supportive fuel is a must.

The post Your Pre-Performance Dancer Fuel Plan appeared first on The Whole Dancer.

You’ll want to eat for your summer dance schedule in a strategic way. The summer season brings an adjustment in schedule for most dancers. This means your eating plan and meal times will likely need to change as well. It’s a good idea to think ahead, so that you don’t go through a time when you feel totally off track.

For some, the adjustment will be to the intensity of a summer program schedule. For others, you’ll need to adjust to a quieter, possibly less active “lay-off” schedule. Either way, you can eat for your summer dance schedule with balance.

Here are tips for both scenarios!

5 Tips for Eating at a Summer Intensive

1. Front-load your day.

It’s common to feel that you need to overeat in anticipation of a long rehearsal or a long day. Front-loading can work, but it needs to be done strategically to ensure that you’re actually eating when you’re hungry and not just when you think you should. This concept of front-loading is to eat more earlier in the day. That might mean a larger breakfast or a larger breakfast with a snack or 2 before you even start dancing. This can work if you get up a bit earlier in the morning (2-3 hours before your first class) allowing plenty of time to digest.

In addition to eating a bit more earlier in the day, bring lots of snacks that you can eat when you’ve got 5 or 10 minutes here are there. Include a variety of foods, tastes, and textures so you’ll be sure you have something you want to eat. You might pack fruit with nuts or nut butter, trail mix with a mix of dried fruit and nuts, hummus with celery or carrots or pita, olives, snack bars, a sandwich (yes, as a snack!), smoothies, or cereal. Snacking options are honestly endless. Here’s a snacking guide with 30 recipes for inspiration.

2. If you’re eating in a cafeteria, make a round before committing.

Sometimes summer program cafeterias provide a buffet-style experience. This typically means you’ve got too many options. Don’t start to pile things onto your tray until you’ve walked around the eatery once and identified not just the healthiest options, but also the things that will be most satisfying to you in the moment. Include a good mix of protein, carbohydrates, and fat. Remember, you’re fueling many hours of dancing. Do your best to tune into your body at meal times to provide adequate fuel.

3. Stay mindful of late night sweets. 

I remember night time in summer intensive dorms being full of candy, cookies, and treats. At the end of a day filled with so much dancing, it’s common to feel like you “deserve” a food “reward.” If you’re attaching your activity level to a food reward, that’s an important thought process to reframe. You can eat candy, cookies, and treats any time. It isn’t dependent on dancing a certain number of hours. Rather than seeing those nighttime foods as a reward, enjoy them if and when you’re truly hungry for and in the mood for them.

If you find that you are hungry for something, consider your options. If you’re allowed to have food in the housing during your summer intensive, have a number of options available so you can choose what you truly want to eat. Some nights you might be in the mood for something sweet, and that might mean having cookies with your friends. Other nights, you might prefer to have some fruit. Allow those variations to truly find the balance that works for you.

4. Don’t make weight loss one of your summer intensive goals.

The first year I went to a summer intensive, I gained weight. When I got back to my home studio, my teacher let me know it. It was pretty devastating as I was really young at the time, so every summer after that, a big goal for me at summer intensives was weight loss.

To achieve that end, I never ate enough and was definitely lacking the fuel and energy needed to power through those long days of dancing.

Instead of weight loss, you can certainly make one of your goals to prioritize healthy, whole foods. You might also choose the goal to get stronger. Pick a measurable way to track this. E.g., time how long you can hold a balance or extension at the beginning of the summer and 1x each week to see how it improves. Keep the focus on your technical and artistic development instead of your body shape or size.

5. Don’t be influenced by the way your new friends eat.

You’re likely to be surrounded by girls with all different body types. They’ll likely all have different approaches to food as well. Don’t change the way you eat to match a new friend, even if you find her body to be “ideal.”

Just because she has found a way to eat that works for her, doesn’t mean it’s going to be the best way for you to eat. If she seems to have a level headed, healthy approach to food, then by all means, open up a conversation about it. We can certainly learn from the positive influences around us! However, for real support on adjusting your approach to food, work with a health coach or other nutrition professional. You can eat for your summer dance schedule with balance.

5 Shifts to Food and Your Body While on “Lay-Off”

If you’re headed into an extended period of time away from dancing, you may be feeling anxious. Try to look at your break as a chance to grow as a person.

1. This is a great opportunity to experiment with food.

While it’s not the best idea to try new eating plans when you’re dancing intensively, during time off, you might try out some new foods or recipes. Your commitments will be different, so you can adjust the way you eat for your summer dance schedule. This way, if you experience digestive discomfort or reactions to new foods or food plans, you’re not going to be distracted during a rehearsal or performance.

It’s a good time to assess how different food choices impact your energy when the stakes aren’t so high. Pay very close attention to how you feel after eating different meals and snacks. If you are someone who relies on caffeine to power through your day, a lay-off is a fine time to give it up and notice the difference.

2. Use this as a time to experiment with new cross-training options.

Since you have more free time and you’re not dancing as much, try out new ways of movement. It’s also worth noting that summer tends to be a slower season for fitness studios, so many of them offer much less expensive memberships and deals.

Maybe join a yoga studio and try all the different kinds of yoga they offer: Hatha, Forrest, Vinyasa, Yin, hot. They’re all different and if you haven’t experimented, it’s likely you haven’t found your favorite yet. It took me a long time to get into yoga, but it was a practice that improved my body image significantly.

3. Craft a routine.

Giving yourself the space to do nothing is lovely. It can be really restorative to take some time to do nothing for a week or so after your season ends. Give yourself some space and time for that nothingness, then make a routine.

Maybe there’s a local studio where you can take class 3 days a week, and you’ve got that yoga membership (see #2), so you can decide which classes to take each day. With this structure, you’ll have an easier time figuring out your food plan and falling into a healthy groove.

4. Keep in mind…you may be less hungry than you were during the season.

Naturally, if you’re moving less, you will likely require less fuel. Don’t intentionally undereat, BUT listen closely to your body and don’t take in more than you need.

If you’re in a warm summer climate, you’re also more likely to crave raw, cold, lighter foods. Focus on salads, smoothies, and nutrient-dense bowls with healthy whole grains, lots of lightly steamed greens, protein, and healthy fats.

5. Accept that your body may change and that’s OK.

During an active rehearsal and performance season, dancers are one of the few sets of people whose bodies are obviously impacted by that high level of movement. The look of your body, your muscle composition, and your weight will likely be different during the season than when you’re not moving or dancing as intensively.

Don’t let this stress you out.

Even with the change in activity level, it’s unlikely that the changes to your body will be drastic. If you gain weight, it will likely be an amount that will easily recalibrate within a month or so once you get back in the studio and return to your regular rehearsal schedule. Make it a goal to eat for your summer dance schedule with balance.

Whatever Your Plans, Prioritize a Healthy Mindset

Cultivating mental wellness is key to a happy life and dance career. Find the things that light you up outside of dance and make them a regular part of your life. If your relationship to food is shaky, get help. If your body image is unhelpful and distracting, seek support. Summer time is an ideal time to prioritize wellness. If you’re looking for support now, apply for Elite Best Body Coaching. It’s an all-encompassing, holistic transformation program that can change your entire experience and trajectory in dance. Click here for details and to apply.

Are you headed to a summer intensive or into a lay-off? Which of these ideas are you most excited to implement? Share your thoughts in the comments below!!

Originally posted: May 29, 2019

Revamped: June 6, 2021

The post Eat for Your Summer Dance Schedule appeared first on The Whole Dancer.

Through The Whole Dancer, I work with dancer’s to reach your personal best body healthfully and sustainably. I use a 7-Step Process that has worked time and time again to support dancer’s in reaching body goals. Does it happen overnight? No. But with focus and attention you can make major shifts in just a few months.

Here are the steps so you can start to work in the direction of positive body change on your own. If you’d like to dive in a bit deeper with me, sign up to receive the FREE 7 step best body guide where I break down this process and help you see how you can apply it now!

STEP 1: LEARN THE BASICS OF HEALTHY EATING

You’ve got to have a healthy foundation. Learn about macronutrients (proteins, carbs + fats) and micronutrients (vitamins + minerals) so you can easily put together complete and satisfying meals.

Do research for yourself – stick to learning nutritional science information and seek knowledge on fueling athletes. Be aware that a lot of nutrition information is biased. Look for evidence based research and studies conducted using athletes or dancers.

STEP 2: ADOPT A PRACTICE IN SELF LOVE

Taking good care of yourself through self-care practices is one of the best ways to cultivate self-love. You’re communicating to your body through your actions that you are worthy of time and care.

When you look in the mirror, frame your self-descriptions in a positive way and always look for what’s good. Don’t criticize yourself harshly. Work on getting that little voice in your head to speak kindly to you.

STEP 3: PRIORITIZE MEAL PLANNING AND PREPARATION

Eating healthy, delicious meals is very possible. It does typically take a little bit of planning and preparation. Find the healthy recipes you truly enjoy eating. Seek out options that are quick to cook or easy to heat up and make them ahead.

Have staple recipes that you make every week. Switch them up when you get bored. If you’re not excited to eat something it will be less satisfying. You’ve got to find satisfaction from your food if you want to stay on the healthy track.

If your healthy recipes are bland and boring (they don’t have to be) you’ll be more likely to binge on unhealthy foods.

STEP 4: FIND THE EATING PLAN THAT WORKS FOR YOU

Not all foods work for all people. It’s important to experiment to figure out what works for you. Just because your friend has found success on a Vegan or Paleo diet doesn’t mean you will.

It’s also very supportive from a mindset perspective to realize that you don’t have to fit your eating style into a box. You can (and arguably should) shift your choices around food as needed.

Signs you might need to make some shifts: you’re breaking out a lot/more than usual, you’re feeling lethargic or wired, you’re gaining weight inexplicably, you’re losing weight inexplicably, you find yourself binge eating or emotional eating (these are emotional/mindset concerns but your food choices can impact them or be impacted by them).

STEP 5: CULTIVATE CONFIDENCE

Each and every day, think about all of your gifts. What positive light do you bring to the world as a person and dancer? How can you lift up those around you?

When you step into the studio and watch the other dancer’s, admire them for their strengths. The more you see the gifts of those around you, the more easily you’ll identify those gifts in yourself.

STEP 6: DISCOVER SMART, TARGETED CROSS TRAINING

Cross – training shouldn’t take hours a day and it shouldn’t be exhausting. If you destroy yourself at the gym you won’t be able to bring yourself fully into your dancing.

A lot of dancer’s are turning to weight training for good reason. It can benefit you even if you’re only spending 20-30 minutes in the gym a few days a week. Check out The New Rules of Cross-Training for Dancer’s by Annelise Bryan here.

STEP 7: END RESTRICTION AND A RESTRICTIVE MINDSET

If you’ve gotten to a place where you simply aren’t eating enough or you think you must eat less to reach your body goals, it’s time to adjust.

Depending on how deeply you’ve gotten into restriction you might need eating disorder counseling or support. Find a counselor or psychologist who works specifically with dancer’s.

If your mindset is only somewhat skewed at this point, adjust how you’re looking at food. Food is not “good” or “bad” and you shouldn’t let your food choices impact how you feel about yourself.

It’s not about self control.

It’s about fueling yourself with enough food that is healthy and enjoyable so that you can easily move towards your body goals.

If you’d like to learn the 7-step process to reaching your body goals in more depth, grab my free Best Body Guide. That’s a great place to start!

Photo by Content Pixie on Unsplash

The post The 7-Step Process to Reaching Best Body Goals appeared first on The Whole Dancer.

You’re conditioned to be that way and even taught that it’s necessary for success in this art. If you want to be the best you’ve got to give it all, all the time…blood, sweat and tears.

It’s very easy for that mindset to transfer over to how you tackle food and eating.

This stems, once again, from messages you’ve likely received from teachers and artistic staff. As I’ve worked with dancer’s over the years, it somehow always surprises me to hear the messages they receive from teachers.

Whether you’ve heard extreme messages about food or you’ve come to an extreme place on your own, it can be hard to shake that mindset. Avoiding extremes in the first place is helpful, but what if you’re already in an extreme place with food?

Being too Restrictive

This is one of the most common extremes dancer’s fall into. In ballet, it feels that smaller is better. Therefore, when it comes to food wouldn’t less be more?

Less food should help you reach the goal of being “smaller”, right?

The truth is being too restrictive with food is extremely unhealthy. It can impact the health of your body, bones AND mind for the long term.

When dance teachers say things like, “stick to lettuce and water.” Ignore them. If they’re being serious, they’re extremely misguided and putting you in danger. If they’re joking, well, it’s still harmful from a mental health perspective.

When  you get into the habit of restricting your food intake, even just on some days, it often leads to overeating.

Dancer’s who struggle with weight fluctuations (that was me all the way) are typically in and out of cycles of restricting and binge eating. You see, it’s hard to under eat for a long time because your body is not meant to function that way.

You will get hungry. It will be necessary to replenish the nourishment that’s been missing. You’ll likely be craving less healthy foods because your body is starved for the joy and pleasure of tasty food.

If you’re in patterns of restriction and/or bing eating, seek help. Find an eating disorder psychologist who knows the dancer mindset.

Let’s talk about “Clean” Eating

Clean eating involves a few key principles that align with basic principles of healthy eating:

• Eat more real foods.
• Eat for nourishment.
• More plant-based foods.
• Clean up your act.

This is one of those phrases that people use in a weird way. It’s not clearly defined so it can be exploited by marketers. Companies will say 100% “clean” ingredients. Without any real parameters behind that phrase, it really means nothing.

People use it on a personal level as well. “I’m into clean eating.” Ok…does that mean you’re only eating plant foods? Grass fed animal foods?

If you are a “clean” eater, does that mean you can never enjoy a piece of cake? Sometimes when you start to follow something like the clean eating movement it feels like you can never have food that’s purely about indulging.

A balanced eating plan and yes, even a healthy eating plan, allows for indulgences. If “eating clean” makes you feel deprived, move on.

What about Orthorexia

Getting overly obsessive with healthy eating can lead to negative consequences.

“Although not formally recognized in the Diagnostic and Statistical Manual, awareness about orthorexia is on the rise. The term ‘orthorexia’ was coined in 1998 and means an obsession with proper or ‘healthful’ eating.

…being aware of and concerned with the nutritional quality of the food you eat isn’t a problem in and of itself, people with orthorexia become so fixated on so-called ‘healthy eating’ that they actually damage their own well-being.”

Aim to enjoy healthy foods. Eat lots of fruits and vegetables but don’t connect being “good” or “bad” to your food choices. If you want to eat healthfully for the long term  you have to allow indulgences and less healthy foods to be eaten AND enjoyed!

Let’s talk about Intuitive Eating…

One of the most sustainable and arguably healthy ways to look at food is through the lens of Intuitive Eating. I’d say eating this way is not extreme but rather quite balanced. You can practice Intuitive Eating while also sticking to a meal plan that resonates with you.

Here are the 10 Principles of Intuitive Eating:

1. Reject the Diet Mentality
2. Honor your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Discover the Satisfaction Factor
6. Feel Your Fullness
7. Cope with Your Emotions with Kindness
8. Respect Your Body
9. Movement – Feel the Difference
10. Honor Your Health – Gentle Nutrition

I want to highlight that last one. The Whole Dancer approach to food and healthy eating for dancer’s encompasses so many Intuitive Eating Principles. Since you’re performing at such a highly athletic, competitive level there’s a lot of focus on “Honoring Your Health”. You can’t perform at your highest level without that attention to health but consider this:

“Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

My Advice: Avoid Labels

Eat foods you enjoy.

Prioritize plant foods.

You don’t have to define your eating style or food choices for anyone.

Make sure you’re eating enough! Pre-professional and professional dancer’s are much more likely to fall into the camp of under eating vs. over eating.

If you’re looking for support in finding balance, crafting a meal plan that fits your personal needs and reaching your body goals healthfully check out The Dancer’s Best Body Program – enrolling now thru 1.19.20 only.

Figuring out what foods and eating styles work best for you seems like it should be simple but we tend to overthink it. You can avoid the extremes and reach your goals.

resources:

Intuitive Eating

Clean Eating – Mayo Clinic

NEDA Website

Photo by Daria Rom on Unsplash

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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!

The post The 5 – Hour Food Rule appeared first on The Whole Dancer.

A common word thrown around when it comes to following a specific eating plan is “control”. From that, you also see lots of diets promoting “portion control”.

There are even eating plans that require that you purchase color coded containers to help you follow this very controlled and regimented plan.

As a dancer, you’ve got discipline – you prove that each and every day that you wake up and take class. You’ve found the control to move your body with grace and fluidity.

There are times when being aware of suggested portions is beneficial. If you’re eating packaged, processed foods (even minimally processed) it’s worth considering a portion. If you’re eating chips or candy, stay aware of the ingredients in those foods and put a small portion on a plate. Enjoy it without guilt.

Rather than portion control:

“a more effective strategy may be to encourage greater consumption of foods low in energy density while managing portions of high-energy-dense foods. If people lower the energy density of their diet, they will be able to eat satisfying amounts of food while managing their body weight.”¹

To simplify that for you, if you put focus on high nutrient dense foods like dark leafy greens, fruits and colorful vegetables you can eat more food. There are suggested portions even for vegetables, those are worth ignoring. In fact, I typically encourage clients to fill half their plates with vegetables to increase satisfaction, energy and health without “high energy density”.

If you become overly consumed with the “right” portions, you ignore something more important:

Listening to your bodies hunger and fullness cues.

There will be days when 1 serving of nuts or nut butter isn’t enough. Even though those foods have high energy density, they’re packed with nutrition so eating more than one portion if you’re still hungry is also OK.

Rather than being obsessive about portions, be obsessive about this:

Putting your food on a plate, sitting down to enjoy each bite and listening to the messages your body is sending you. This is actually part of The Whole Dancer 7-Step Process to reaching your body goals healthfully and sustainably.

If you struggle with this, you’re not alone! The good news is that every meal is another opportunity to listen to your body. Eating slowly and paying attention can work wonders.

Does this control and discipline need to spill over into the way you eat and approach food? Check out this weeks Youtube video on portion control here :

While you’re there, be sure to subscribe to The Whole Dancer Youtube channel so you’ll be first to hear when a new video is released!

Have a topic idea you’d like me to cover? Just comment below and share your ideas!! I read and reply to every email and I’d love your input!

Published May 18, 2017

Updated April 29, 2020

Photo by Cleanlight Photo on Unsplash

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