Simply put: the way you’re relating to food is your “food relationship.” It may seem like something weird to think about or talk about, but revising food relationships is a primary focus of the work I do with dancers. You’ll often hear me say that you can’t make adjustments to your food choices or start to consider aesthetic body goals until you’re first and foremost in a healthy, balanced relationship with food.

Consider what has impacted your food relationship.

For dancers, there are often too many influences impacting your experience with food. Your personal perceptions of the dance world, comments from teachers, peers, parents, or mentors can all shift the way you feel about food in both positive and negative ways.

Unfortunately, most of the messages around food in ballet are negative. It’s not celebrated for the fact that it’s what allows you to dance injury-free, with ample energy, and supports your body in recovering from the strenuous work you put it through.

Instead, food is viewed as the enemy by many dancers. Something to fear. It’s considered something to avoid or restrict. You might have convinced yourself that only if you eat little will you achieve the dance body “ideal” that still exists in today’s troubled dance world.

Be honest with yourself about where you’re starting.

If you’re in a place of denial about how you truly feel about food or what has brought you to that place, you’ll struggle to make positive changes. You also won’t be able to make supportive food adjustments that would allow you to perform and feel even better in your body.

Do some writing around what your food relationship is and how it got there. Then, envision a beautiful, balanced, flexible food relationship. Consider how it would feel to make food choices easily and without stress. 

Your food experience is multifaceted.

It seems like common sense, but there was a time that I would have benefitted from the reminder: Food is necessary. It’s necessary to sustain your life, and without it you can’t live. If you get into restrictive or disordered eating behaviors, it can be life threatening. In fact anorexia and eating disorders are the deadliest of all mental illnesses.

Even if you’re not in eating-disorder territory, it’s possible you’re underfueling. When you’re not consuming enough food, you’re likely to develop nutritional deficiencies. It’s estimated that somewhere near 90% of female athletes don’t consume adequate calcium. 

You may have legitimate fear around certain foods. Usually the concern is that a specific food or food group is the thing that will make you fat. I’ve had so many dancers say to me, “When I eat X, I always gain weight,” or “Eating Y will make me fat.” Here’s the good news: When your relationship to all foods is balanced, they can all fit into your eating plan. Even a sports-performance-focused, athletic eating plan.

Your food relationship needs to be intentional and flexible.

Sometimes fueling challenges exist simply because a dancer’s schedule is packed and there aren’t times for meal or snack breaks. It’s a practice to eat when you have the opportunity. That also might mean eating when you have time even if you’re not quite hungry yet.

You will benefit from doing some planning around when and what you might eat. Also consider what you would like your food experiences to feel like. Many of the dancers I work with aim for easy, care-free, no-stress, happy, confident, joyful, and supportive food relationships. However, before you can get there, you have to consider what has gotten you to perhaps an unhelpful place with food.

It’s possible you were surrounded by a subtle food message. For example, I grew up during a time when low-fat dieting was popular. My mom was all about diets, and so all the food in my house was low fat. This led me to experience dietary fat as bad. 

You may have gotten more direct food advice that clouded your thinking and experience. Many dancers are told to avoid too much sugar or to make sure you’re eating enough protein. It’s easy to translate that into no sugar or to maximize protein.

Uncovering and rewriting your food experience and relationship is going to serve you to achieve balance, health, and your best dancing. Like a lot of the work I do at The Whole Dancer, it’s a process, but the outcome can have a massive positive impact on the trajectory of your dance journey and career.
Need support to get clear on what you’d like to feel like around food and how to achieve that? Book a call here to get started.

The post Dancer–Food Relationship Basics appeared first on The Whole Dancer.

Eating enough food is crucial. 

First and foremost: you can’t put your attention on the importance of nutrition for dancers until you have an easygoing relationship with food.

Adding more health-promoting, nutrient-dense foods to your meal plan won’t be productive unless you’re in a good place to do it. If you’re being restrictive or you struggle to allow indulgences, it’s not time to focus on nutrition.

For you, the first step would be to stop labeling food as “good” or “bad” and to loosen any rules you’ve created around food. Before you can focus on performance-enhancing nutrition for dancers, you need to start making choices that truly honor and serve your body.

Once you’ve achieved a balanced mindset with food, it’s time to cover your nutritional bases and pay special attention to some nutrients a bit more than others.

As a highly active individual, you’ll need more calories than the average person. When you increase your calories and incorporate a varied meal plan, you should be able to easily cover your nutritional needs. Paying close attention to water and iron intake may prove beneficial.

Women, in general, struggle to get adequate iron. As an athlete, you don’t require increased iron, but adequate levels are essential. Iron is used by your body to make hemoglobin and myoglobin, proteins that carry oxygen to the body and muscles. It’s also needed for growth and development and the production of some hormones.

“Symptoms of iron deficiency, anemia, include GI upset, weakness, tiredness, lack of energy, and problems with concentration and memory.”¹

Food sources rich in iron include beans, lentils, tofu, potatoes, cashews, dark leafy greens, nuts, seeds, eggs, chicken, liver, and seafood. When you eat vitamin C rich foods in the same meal, iron absorption will be increased.

Maintaining hydration while dancing is connected to improved physical performance. There are a variety of recommendations around how many ounces to actually consume. A great way to know if you’re hydrating adequately is to check the toilet! If your pee is nearly clear, you’re doing great. If not, increase that water intake.

Nutrient timing may be beneficial but doesn’t have to be overcomplicated.

Consuming high quality protein before and after dancing may benefit your overall body composition, performance, and tone. You don’t have to go crazy with this consideration. Simply include some high protein foods you enjoy around when you’re most active. The research overwhelmingly shows that it’s overall macronutrient intake throughout the day that’s most important.

Eating enough remains the main consideration for most dancers.

Dancers and most female athletes for that matter tend to under-fuel. A potential consequence to be aware of is the female athlete triad. “Low energy (with or without an eating disorder) in combination with a menstrual disorder and altered mineral bone density is known as the female athlete triad.”²

If you struggle with any or all of the factors that distinguish the female athlete triad, make an appointment to get screened by your doctor. Early detection is essential to preserve bone mineral density.

Beyond your food, it’s important to consider “primary food” in order to nourish The Whole Dancer.

In integrative nutrition health coaching, the food you actually eat is your “secondary” food and your “primary” food consists of career, physical activity, spirituality, and relationships. Dancers often put tons of focus on food, nutrition, and dance. The other primary foods often take a back seat.

To be a more complete person and to show up more fully as a dancer, place some attention on your primary food. You might create new daily practices that connect you to spirituality. Reach out to friends and reconnect with family members who you haven’t spoken to in a while. Incorporate gentle movement for the sake of self-nourishment instead of physical punishment. And finally, if dance is your career, make sure you’re in an environment that’s supportive and positive.

If you’re struggling to make adjustments to your food choices and nutrient intake, seek support. 

It’s not always easy to see what might be lacking in your eating plan. Food is so habitual: we get into a rut and struggle to bring new variety into eating choices. When you talk to someone well versed in nutrition, they’ll easily recognize if you’re not eating enough or possibly favoring one macro over another.

A lot of behavior change often has to happen to shift the way you approach food. A Holistic Health and Lifestyle Coach can encourage you to incorporate some new, beneficial foods into your meal plan. Through health coaching, you’ll learn about specific macronutrient benefits to enhance your dancing. Beyond that, you’ll start to take massive action towards a more balanced and sustainable lifestyle.

It is possible to reach your personal best dancer’s body in a healthy and sustainable way.

Nutrition for dancers is a complex and evolving topic and the importance of nutrition for dancers is undeniable. Here are some more nutrition focused posts on thewholedancer.com to check out:

• Why health fat won’t make you fat.
• Nutrition for Dancers: What you really need to know.
• Diet for Dancers
• Analyzing the nutrition label
• Dancer’s Guide to Snacking

…and many, many more.

1. US Department of Health and Human Services Iron Fact Sheet for Customers
2. NIH National Library of Medicine Female Athlete Triad

The post The Importance of Nutrition for Dancers appeared first on The Whole Dancer.

Eat what you crave.

Don’t try to ignore your food cravings; that makes it nearly impossible to deal with them. If you instead give into your cravings consistently, the foods you crave with be less special. You won’t see them as forbidden or off-limits, and, therefore, you’ll pay attention to how much actually satisfies your desire.

The fear of giving in to cravings is that you’ll start eating chocolate 24/7. When you first start allowing yourself to give in to the cravings, you might eat the sweets or treats more often than before. As time goes on, the novelty will wear off, and you’ll feel much more balanced with the indulgent foods.

Enjoy the food slowly and mindfully.

Savoring your food is a big key to satisfying cravings. If you eat it quickly, you’ll miss the point of satisfaction. You also might end up with a stomach-ache if you’re eating something more rich or sugary. Take a break after each bite. Use your senses, and take in the appearance, smells, textures, and tastes.

Pay attention so you know the moment you’re satisfied. When you give in to your cravings and practice the slow, mindful approach to your food, you’ll more quickly find that point of satisfaction. Some days you might be satisfied when you’re just a few bites in! Other days you’ll eat it all. Allow your body and mind to work together to dictate how much you eat.

Let your cravings lead you to higher standards for your food and indulgences.

When you’re craving ice cream, eat the real thing (milk alternative ice creams count as “real”). Don’t go for the low calorie, diet version of the food you’re craving. When you choose the low calorie option, the package usually says, “just x number of calories in a whole pint.” They do that to encourage you to eat the whole pint!

Rather than choosing the low cal version, choose the full fat, full calorie, high-quality ingredient option. It will taste better, and the higher fat content will allow you to feel satisfied sooner.

Whatever the craving, get the tastiest version of it you can find. If it’s something you can make at home, find the freshest ingredients and highest quality, organic options when possible. I always tell the dancers I work with that I love a peanut butter cup, and Reese’s used to be my go-to snack. Now, the overly processed, overly sweetened ingredients don’t taste good to me at all. I’ve upgraded my PB cup obsession to Theo’s. (Ingredients are just: Cocoa Beans*+, Peanut Butter, Cane Sugar*+, Cocoa Butter*+, Powdered Sugar, Peanut Flour*, Salt, Rosemary Extract, Ground Vanilla Bean*.) I’m satisfied with just 1/2 or 1 cup!

Put the food you’re craving on a plate.

As you deal with cravings, never eat straight out of the container. It encourages you to eat more than you want or need. Putting food on a plate is respectful of the food and your body. It honors your food choices. You’re not hiding your choices by eating quickly or out of the container.

Pick a lovely plate or bowl. Make your food look nice and super appetizing. Taking the time to do these things will encourage you to take your time as you eat. Don’t rush. Slow it all down.

When cravings aren’t about the food.

Some cravings are connected to a nutrient deficiency or a need for emotional support or social interaction. Pay close attention to things you crave regularly. Look into possible nutrient deficiencies tied to particular cravings; you will crave things that your body needs. A craving for chocolate may signal a need for magnesium while you might crave meat or eggs if your body needs protein.

Be empowered to choose the foods that will satisfy your needs AND make you feel good.

If you’re feeling lonely or needing social interaction, you might crave certain foods to fill that void. Ask yourself every single day (in fact, throughout the day) how you’re feeling. Need to connect with a friend or someone in your family? Allow yourself the time and space to prioritize that connection.

Some foods are addictive.

When food is more processed and higher in fat and sugar, it can be addictive. Foods such as cheese and processed sweets or desserts, have an effect on the pleasure centers of our brains that can have an addictive quality.

If you’re drawn to something every single day or throughout each day, take some time to assess if the food desire has become an addiction. It might be time to scale back or fill your meals with more nutrient-dense foods to dampen the need for the addictive food.

The trouble with “self-control”.

The common response to cravings is to practice “self-control.” That might work for a while but when you can’t control it anymore, you might give in, go totally overboard, and binge. A few bites of cake or even a few pieces of cake over the course of a month (or honestly, even a week) is a much better approach than staying away from it completely, then eating a whole cake in one sitting.

You can eat the foods you desire and reach your personal best dancers’ body. Food fear is what’s holding you back. Allow yourself to get to a peaceful place with food by slowly letting yourself enjoy the foods you fear. The less stress you put on your food choices, the better you’ll be at following your body’s cues.

How do you deal with cravings? What approach works for you? What have you tried? Have you upgraded your indulgences to higher quality versions? Share your thoughts in the comments!!!

The post An Unexpected Way to Deal with Cravings appeared first on The Whole Dancer.

You don’t have to be an expert in nutrition…

Nutrition for Dancers is an important topic but you don’t have to be an expert in nutrition to reach your personal best body. Hopefully you find that reassuring. You don’t have to study up on nutrition science or know exactly what each macronutrient (protein, carbs, fat) or micronutrient (vitamins and minerals) does for your body.

If you’ve got a desire to dive into nutrition for dancers, have at it. Make sure you’re learning from accurate sources like text books or scholarly articles. Diet books are skewed to whatever the authors beliefs are and while it’s possible they’ve conducted studies around their beliefs, many have not.

Remember, if you look to nutritional studies for information, some are funded by food lobbyists. “A 2007 review of 206 studies that looked at the health benefits of milk, soda, and fruit juices found that those sponsored entirely by a food or beverage company were four to eight times more likely to show positive health effects from consuming those products.”1

There are times you’ll find nutritional advice based upon the findings from such studies. The sugar industry has tons of money, whereas the producers of fruits and vegetables do not. Something to keep in mind when you do your research.

Instead of being an expert in nutrition, you have to become an expert on how food works for YOUR body.

Becoming an expert on YOU

When you consider nutrition for dancers and what you really need to know, the most important factor is you. Pay attention to how food makes you feel. It’s so common to ignore digestive disturbances or to just get used to them. So many people feel sick, bloated, or uncomfortable after consuming dairy, but it’s become so normal, they don’t think twice about it.

You might also have a different tolerance for some foods than your friends. Sugar sometimes gives me a headache, even in small quantities and when paired with trail mix. In response, I stay mindful of this and try to eat less of it.

Have high standards for your fuel

Food quality is important. Learn about where your food comes from. If you eat meat or eggs, look for grass-fed and pasture-raised options. If you have a sweet tooth, be discerning about the ingredients in your sweets. Avoiding processed sugar and high-fructose corn syrup can help you perform at a higher level.

A couple of dancer chats I always come back to when I think about the importance of high quality fuel for dancers are Shelby Elsbree, formerly Boston Ballet and Jenelle Manzi, New York City Ballet.

In the first workshop ever presented by The Whole Dancer, Shelby Elsbree said, “If you’re eating these whole foods and superfoods for your body, you will be full, you will be satisfied, and you won’t be craving processed foods as much.”

New York City Ballet dancer Jenelle Manzi dealt with injury and inflammation. Then, she saw the impact of her food choices. Regular sweets and indulgences don’t work for Jenelle. That’s why she combined indulgent and functional foods. As she shared, “functional foods provide your body with nutrients and help you to feel your best, look your best, and perform your best.”

Increase your knowledge of macros

Protein, carbs, and fat are the macronutrients that make up food. There’s often a debate about which you should eat the most often. There are diets out there that highlight each one. Some say eating more carbs will help you perform your best while others promote more protein or fat.

“..A wide variety of diets have been proposed accentuating or minimizing each macronutrient to achieve a desired effect on appetite and/or energy intake. Common experience over the past six decades reveals none has been widely successful.”2

For most, a balance of macronutrients is going to help you feel satisfied and energized, and you’ll maintain your health; therefore, it’s helpful to have an idea of what macros are found in the foods you’re eating most often.

This knowledge will help you to create balanced meals and adjust your food as necessary. You might find that more dietary fat helps you feel more satiated. For others, increased protein leads to greater feelings of satisfaction. When you start to have those insights, you can adjust your meals accordingly.

Nutrition info means nothing if you’re not relating to food and your body in a positive way…

The most common thing I see dancers doing is not eating enough. When you undereat, you do your body a disservice.

If you hate what you see in the mirror, you’re not going to reach body goals. When you’re stressed out, your relationship with food can get crazy. The pressures of pursuing dance pre-professionally and professionally can be overwhelming.

Instead of placing too much focus on the food, put the focus on cultivating a positive mindset. Then, make your healthy choices taste amazing, and you’ll start to find balance.

Nutrition for dancers, what you really need to know.

1. Moodie, Alison). “Before You Read Another Health Study, Check Who’s Funding the Research.” The Guardian, Guardian News and Media, 12 Dec. 2016, www.theguardian.com/lifeandstyle/2016/dec/12/studies-health-nutrition-sugar-coca-cola-marion-nestle.
2. Carreiro, Alicia L, et al. “The Macronutrients, Appetite, and Energy Intake.” Annual Review of Nutrition, U.S. National Library of Medicine, 17 July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4960974/.

Photo by Cayla1 on Unsplash

The post Nutrition for Dancers: What you really need to know appeared first on The Whole Dancer.

You have very specific needs as a dancer and in our current situation, being intentional with food is going to support you in so many ways. By making healthy, intentional choices you’re going to have an easier time maintaining your body.

“Maintenance” of your body includes fueling your muscles, staying at your healthy and preferred weight, and feeling happy and energetic in your skin. Even in this unique and stressful time of quarantine, it is possible to do that.

To support you in looking and feeling your best, I’m bringing back an old resource that gives some structure to creating a meal plan. Grab your Meal Plan Cheatsheet here:

This cheat sheet can help you identify the gaps in your eating plan and opportunities for improvement.

Creating a personalized way of eating doesn’t happen overnight. It. Is. A. Process.

Stay away from quick fixes and 21 – day detox plans and aim to find something that’s both sustainable and impermanent. Every day’s meals should not be the same (I’m not saying it’s bad to be on an oatmeal kick for months if that’s what’s working for you – been there, loved that) but…

remember food and ballet both require flexibility!

As you work through the 5 step plan to creating your personal meal plan, don’t be influenced by other dancers. You’re unique in so many ways and that means your energy requirements are unique. Just because your friend has found an eating style that works for her doesn’t mean it will (or should) work for you.

In addition to the plan you’ll learn through this cheatsheet, here are some things to keep in mind:

Food choices might be limited right now:

That’s OK. Work with what’s available. Try some new foods. Learn about new substitutes (like using flax seed in baked goods instead of eggs). Get creative in your cooking and explore with new flavors, seasonings and dishes.

Stress eating can be supportive:

Check out this recent post on Stress Eating Strategies. It’s not always bad and in fact it can be a way to help you acknowledge the stress and other feelings you’re experiencing right now. It’s about being intentional.

Healthy choices are important:

Any nutrition professional who tells you, “you’re so active, just eat whatever you want” isn’t taking into account the high level of performance dancers are striving towards. I’ve heard stories of this sort of advice from dancers who worked with nutrition professionals who don’t have high level experience in dance.

Non-dancers sometimes have the perception that dance isn’t as physically strenuous as it is and they therefore don’t put enough emphasis on choosing healthy foods.

Prioritizing whole, plant based foods is going to bolster your health and your performance. Keep it simple: fruits, vegetables, whole grains, nuts, beans, seeds, and avocados can makeup a primary portion of your meals.

Not all choices have to be healthy:

Should you prioritize healthy, whole food as an artist and athlete? Absolutely. However, eating treats, sweets and snacks that are “less healthy” at times should be part of your plan.

The most important thing is not to categorize your food as “good” or “bad”. When you do that, you likely attribute those words to yourself and that can be destructive (ie I ate a “bad” food, therefore I was “bad”).

We all know dancers who eat crap most of the time and still manage to perform at a high level:

Some dancers drink soda and eat excessive sugar. They might overeat one day and under-eat the next. Is it possible to have unhealthy habits and dance at a high level? Yes. Those people are the exception. They’re not setting themselves up for long term success.

You also can’t know how they really feel. They might’ve gotten used to feeling like crap most of the time. They likely experience extreme highs and lows in energy (leading to the need for sugar, soda or caffeine).

Make sure you’re enjoying your food:

The indulgences you’re allowing AND the healthy food you eat should be satisfying. If you think healthy food is bland and tasteless, it’s time to reframe that thought and find the recipes that are healthy AND tasty. If you search for “healthy” recipes, you’ll usually find things like steamed veggies, plain rice and chicken (or some iteration of that boring meal). That IS NOT how you have to eat.

Take any negative perceptions you have around “healthy” and work through them. Healthy is positive, supportive AND delicious. Now, grab your cheatsheet and get started! If you have a question, reach out.

Photo by Dylan Lu on Unsplash

The post Eat with Ease during Quarantine appeared first on The Whole Dancer.

PLANTS

PLANNING

PREP

PLATING

Watch the video for more:

Or Read:

Plants

Most people don’t get enough vegetables. You know you should be eating lot’s of veggies but unless eating them is built into your lifestyle, you might benefit from adding more. It’s nice, this is about adding more food! Rather than thinking about what you should take away, add more vegetables for added energy and support in reaching your personal best dancer’s body.

As a rule of thumb, make vegetables half your plate. Amp up your green vegetable consumption with that visual. Half the plate is green then a rainbow of other veggies, carbs, protein and healthy fats.

Consuming a mix of raw and cooked vegetables ensures that you’re getting maximum nutritional benefits from vegetables. Even potatoes can be included! The only concern with a white potato is that it might cause a faster rise and fall in blood sugar (has to do with glycemic load). With the level of activity you’re taking on, your body can likely handle it. Especially if the potatoes are part of a well rounded meal.

Other starchy (higher carb=energy) vegetables you might incorporate: beets, carrots, yams, taro, plantain, pumpkin, squash, corn, parsnips.

In addition to the obvious plants (vegetables + fruit) make sure you’re also including grains, nuts, beans, seeds and avocados. When you make plant food the base of your diet it becomes so much easier to eat healthfully consistently and to maintain a healthy weight.

Planning

Dancer’s have packed schedules, without planning you’ll end up eating convenience foods. A protein bar here and there is just fine but if it becomes a daily (or more) part of your eating plan it might be too much.

When you don’t have a plan it’s easy for too much time to pass between meals or snacks. Dancer’s benefit from following the “5-Hour Food Rule”. Try not to let more than 5 hours pass between snacks or meals.

If you end up going 5+ hours without eating, odds are you’ll end up eating mindlessly or feeling out of control with food.

Make a plan! Figure out when you can fit in meals and snacks. Look at your schedule. Ideally finding times when you can sit and take a break to enjoy your meals

Prep

Pick a day or a couple of days and set aside some time to…

• • Pre cut vegetables
  • Make overnight oats
  • Cook grains
  • Prep proteins

Keep easy options on hand as back up…

• • • Canned soups, beans, lentils, etc.
    • Frozen, organic vegetables
    • Frozen fruit for smoothies/oatmeal add-ins

Entertain yourself while you meal prep so it doesn’t feel like such a chore. Watch Netflix on an Ipad, listen to the radio or chat with a roommate!

Plating

When you can, take some time to plate your food beautifully and take it all in. Always eat sitting down, avoid the kitchen stand against a counter meal time.

With plating your food, eat slowly. Savor each bite. Enjoy the meal you’ve prepared (or just heated)!

Practice mindful and healthier eating. This encompasses truly paying attention with all of your senses. Take in the sight, smells and tastes. Every meal doesn’t have to be instagram worthy but make sure it appeals to you.

Now, share! Which of the 4 P’s of healthier eating could use your attention?

Photo credit: ella.o on VisualHunt / CC BY

The post 4 “P’s” of Healthier Eating appeared first on The Whole Dancer.

Break up with those dieting and weight loss resolutions. Just say g’bye. More than 95% of the time they lead to feelings of disappointment and failure.

A few months into a new year and you’re suddenly left feeling like you have no self control, you can’t commit, and the fresh start you were so excited for is ruined. Another year of failure.

Rather than go down that path again, make a new deal with yourself. New year, new deal. Let’s make 2020 the year that you support your body and your dancing with healthy choices.

If you started making resolutions around your body or appearance years ago, ask yourself now, “how did those resolutions go?” and “how did they make me feel?”

I’d bet that you weren’t left feeling great. Maybe you were on a brief high imagining yourself slimmer or more toned, or with Isabella Boylston’s body.

The reality is that attaining those physical outcomes alone isn’t going to make you happy. Or make you a better dancer.

To reach your best body the #1 thing that needs to shift is any negativity you have towards your body. If you’re in a place of self-hate you’ll struggle to make any positive changes.

Moving forward, here are some concrete ways you can support yourself in reaching body goals in a lasting way. Let’s move past those temporary successes.

Having been through the ups and downs of weight and body image, I know how disappointing it is. You’re consistently tearing yourself down. It’s exhausting.

For lasting body change:

MINDSET FIRST

Get on the positive self-talk train. See that person staring back at you in the mirror? You’ll be with her for the rest of your life. She deserves love. Unconditional love.

Give yourself daily reminders (actually remind yourself multiple times throughout the day) just how worthy and wonderful you are.

For 2020, pick a simple mantra that you can repeat throughout your days ie “I am worthy of love”, “I am a hard-working and dedicated dancer”, “My body is amazing”, “I am capable of achieving all my goals and dreams.”

By getting the mindset right, you’ll be able to move towards your goals with less stress.

BE A FOOD SCIENTIST

No, I don’t want you mixing weird potions, magic drinks or taking pills to reach your goals…but you have to experiment! Here are some examples:

Give up dairy for a couple weeks and take note of how you feel.

Adjust the macronutrient (carbs, protein, fat) balance of your meals for a couple weeks and take note of how you feel.

Write down your meals for a couple days then look back at what you’ve eaten. Could you use more green vegetables? What about adding more complex carbs for energy? Is your diet lacking healthy fats?

Take a step back to see what’s missing or what might be slowing your progress. Adjust as needed.

For 2020, commit to finding the way of eating that works best for your body. What foods help you to stay energetic, strong and injury free? Discover the answers and you’ll be able to adapt to the changes of life and dance while maintaining your personal best body.

IMPROVE THE RELATIONSHIPS

Your relationship with food…it seems silly but this is something we establish from a young age. Was food looked at as a treat or reward? Did you start restricting or looking at foods as “good” or “bad” from a young age? This relationship need to be unpacked to improve.

Your relationship with your body…maybe someone said something to you directly. Or, you might have gotten general advice to improve “tone” or be “smaller”. It’s even possible you’ve just been influenced by social media and other dancers. Sometimes it feels like the thinnest dancers are the most celebrated.

Whatever the influences, it’s time to adjust your thinking around your body from negative to positive. When you start to acknowledge and thank your body for all that it does (hello, dancing!) you’ll be in a place to move towards goals healthfully.

For 2020, prioritize a positive relationship with food and your body. No foods are bad and none should be completely off limits all the time. By allowing all foods, you’ll never be tempted to binge or overeat. Work on body love wherever you are on your journey.

IN CONCLUSION

Don’t let 2020 be another year of unrealistic expectations that lead to disappointment. Use it as a positive turning point. How can you support yourself? What resources can support you? A New Year can be a vehicle for positive change.

Rather than setting diet or weight loss goals that lead to disappointment, think about ways to shift your thinking towards strong, confident dancing.

If you’re ready to make an investment in yourself and reach your body goals in a positive, healthy way check out The Dancer’s Best Body Program. This program was designed to take you through the process of self discovery (food, body, mindset) that leads to lasting body change. Enrollment opens in January, click here for details and to join the waitlist.

Photo by Natasha Spencer on Unsplash

The post Never make another weight loss resolution appeared first on The Whole Dancer.

You can check out our chat here.

Dark Chocolate Peppermint Energy Fudge

With this fudge, I tried to lower the sugar content so that it still tastes decadent, but it does not give you the quick energy spike and dreaded crash afterwards. I also added a tablespoon of spirulina to give it a little extra nutritional boost!

Ingredients:

9-10 oz unsweetened good quality chocolate (Scharffen Berger is a good choice)

¾ cup nut butter (try cashew, almond, pumpkin etc.)

¼ cup coconut oil

¼ cup maple syrup

3 medjool dates

1 tsp vanilla extract

1 tsp peppermint extract

¼ tsp sea salt

1 tbs spirulina powder

2 tbs arrowroot starch/flour

1 tbs cacao nibs for topping

Method:

1. Line a 9×5 pan with parchment paper and set aside.
2. Using a double boiler or makeshift double boiler (bowl set on top of a pot) melt the chocolate and coconut oil until silky smooth.
3. Next, add the nut butter, maple syrup, dates, vanilla, peppermint, salt, spirulina, and arrowroot into the food processor.
4. Carefully pour in the melted chocolate mixture and mix everything until smooth and thoroughly combined, scraping down the sides as needed.
5. If the mixture is too thick, simply thin with a touch more maple syrup or coconut oil.
6. Pour the mixture into the prepared pan and spread evenly. Smooth out the top, and sprinkle with cacao nibs (optional).
7. Place your fudge in the freezer for about 20 minutes to allow it to set. Cut into small even squares and either enjoy right away or store in the refrigerator for about 1 week. You can also store the fudge in the freezer for up to a month. The fudge is best enjoyed at room temperature!

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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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Depending on where you’re dancing and living your situation with wages is going to vary. From an overall budgeting standpoint it’s important to look at what you’re paying for rent, what your fixed expenses are each month, how much you’re saving and then how much you’d like to spend on groceries.

When I lived alone I’d spend about $50-$60 a week on groceries.

Whether you think that’s a lot or a little, there are ways to save that everyone could employ.

Shop bulk – find a grocery store with a bulk section (ie bins of loose dry goods – you scoop out what you need) and buy things like oats, nuts, seeds, trail mix, lentils, rice, and other shelf – stable goods in bulk. The price is usually much less than a pre packed item and if you bring your own containers (which you’ll have to get ok’d by the grocery store first) you’ll be doing the environment a favor as well.

Use online services like Thrive Market to stock your pantry. This is a good alternative if you don’t have a store with a good bulk section. On Thrive Market they have discounted dry goods available for members after you pay a yearly membership fee. Maybe ask for the membership as a gift! Isn’t healthy food the best gift?

Shop produce that’s in season. In season, local produce tends to be less expensive since it’s abundant. It will also be higher quality since it didn’t travel 1000’s of miles over seas to get to you. If you can find a farmers market or farm share nearby that is usually more cost effective as well.

When you want a specific produce item that’s not in season see if it’s available in the freezer section. Flash frozen, organic produce is more cost effective and sometimes even more nutrient packed than far traveling produce. This is a tricky tip because honestly some produce tastes pretty gross after it’s frozen. I’ve found that blanching frozen produce then straining it or roasted in the oven are the best ways to prepare frozen veggies.

Avoid waste by featuring your produce front and center in your refrigerator. Without fail, when I ask my clients where they keep their fruits and vegetables the vegetables are often hidden away in drawers. In this case, “Out of sight, out of mind” is totally relevant. When fresh veggies are the first thing you see when you open your refrigerator you’ll be 1000% more likely to use them before they go bad.

I don’t know about you but when I have to throw out produce I feel like I’m literally throwing money in the trash can. Avoid it by ensuring that you’re eating all the good stuff before it’s no good.

Buy the store brand. Most grocery stores have their own in house brand that’s significantly cheaper than name brand. Now, keep in mind if there’s a smaller company that you like to support with your dollar than maybe pay a bit more to support small business

Don’t buy the things you can make yourself : granola, granola bars, energy balls, hummus, desserts, etc. can be made not only more healthfully but also for less money if you make them at home. Obviously the initial investment in ingredients might be more money but once your pantry is stocked you’ll be set.

Which brings me to stocking your pantry. It’s one of those things that can take an initial investment of time and money but afterwards you’re going to have an easier time creating intriguing and healthy meals for yourself.

Pay attention to the different components going into each meal. If you make a batch of soup and the total cost of ingredients to make the soup is $10 but then it provides 5 meals over the week than it’s only $2 per serving. Compare that with eating a bunch of packaged snacks when sometimes a single granola bar costs $2 try to find the ways to make your eating as cost effective as possible.

There are cost differences between various protein sources. Meat and fish sources, especially high quality animal proteins, tent to be more expensive than animal protein sources. Things like lentils, beans, or tempeh go a long way and cost very little per serving. With animal proteins you need to be more aware of the way the meat was raised and what it was fed which can drive up the cost.

Some animal sources proteins that are less expensive include canned Tuna. I like this one from Thrive Market because it’s tested to have the lowest Mercury levels of any brand (that tends to be the concern with eating fish – oceans are unfortunately contaminated thus leading to contamination of the fish with things like Mercury).

Food is your fuel. What you put into your body is going to fuel your dancing, change your energy levels, and protect you against injury and disease. It’s vitally important that you make the best choices possible. So definitely keep that in mind when you’re doing your monthly budgeting.

Your grocery bill is an investment in your health. Try not to look at it as an area to skimp or go for the bargain if the food is lesser quality. Instead, get creative! Do some research and look for healthy, cost – effective recipes. Some of my favorites include oatmeal, avocado toast, smoothies made with frozen fruit, veggie chili, soups, quinoa or brown rice bowls, and soba noodle bowls.

How do you save when you grocery shop? Have any tips or ideas I missed? Share below! I’d love to hear what’s working for you and how you prioritize health without breaking the bank!

Photo credit: mattymatt on VisualHunt / CC BY-SA

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