Diet, Dancers Who Lift, Page 3

Are Foods Good and Bad? Building a Healthy Relationship With Food

We’ve all heard it before:

“It’s fine, today’s my cheat day”

“Come on, be bad with me!”

“Treat yourself! You’ve earned it!”

Each of these phrases are used to excuse or encourage the consumption of what are widely considered “bad foods.” You know, chips, pasta, cookies, ice cream, wine. I mean, when was the last time someone said “Oh yes, treat yourself! That spinach is going to be such a treat!” But just like nail polish doesn’t have a gender, neither does food have morality. Believing otherwise will prevent you from having a healthy relationship with food.

Before we dive into the many reasons why labeling our foods as “good or bad” can actually mitigate your progress, we have to acknowledge that food satisfies a lot of needs in our lives. And while there may be seasons where certain needs are prioritized over others, it doesn’t mean any of these needs should be ignored.

Obviously, at the very basic level, food is fuel for our bodies.

But part of building a healthy relationship with food is recognizing that different foods fuel our bodies in different ways.

Foods can bring us joy if they are tied with childhood memories or celebrations. In other situations, foods bring people together; ever bake holiday cookies or a generational recipe with a family member? The key to good health isn’t about eliminating certain “bad foods.” It’s about balance.

We have to remember that we can still see massive improvements in our health, our athletic performance, and in our body composition without major restriction. The key? A focus on balancing our diet by adding more nutrient dense foods. But those other foods can still have a place in our diet.

Odds are you aren’t just eating one or two foods all day long, meal after meal, week after week. So instead of saying “I can’t have this thing anymore.” What if we instead asked ourselves,

“What could I add into my diet to either add nutrients or consume less processed foods in my meals?”

So, how do I practically build a healthy relationship with food?

Well, when it does come time to decide what we want to eat, the first thing we should consider is, “why?” Remember, different foods satisfy different needs.

Did you just run a marathon and need to replenish your nutrition relatively quickly, or are you hanging out at home cleaning?

What goals are you trying to achieve? Certain foods are going to be more helpful to achieving certain goals than others.

Finally, are you wanting to eat something that brings you joy or fulfills a special memory? Sometimes when you’re feeling lonely, spending the time to cook your Nonna’s homemade spaghetti can go a long way for your mental health. And like we always say, a healthy mind supports a healthy body!

Healthy Relationship with Food

So, what happens when I restrict certain foods?

Restricting foods often makes you want them more. In fact, the National Library of Medicine says

“Experimental studies suggest that a short-term, selective food deprivation seems to indeed increase cravings for the avoided foods.”

To make matters worse, when we decide to make a certain food “bad” or “off limits” if we do eat that food, we feel guilty– as if we’re bad or misbehaving by consuming that food. Which is, of course, untrue!

To make matters worse, once you feel like you’ve failed, it’s much easier to give up on your goals instead of just getting back on track the next time you eat. Which is a real shame, because eating for pleasure is absolutely okay!

As I said before, food serves many more purposes than simply fueling and nourishing our bodies. Foods that aren’t necessarily loaded with nutrients can still taste amazing, connect us with family and friends, create a sense of belonging, and make celebrations special.

Imagine your favorite holiday meal or birthday celebration.

You’re surrounded by friends and family. You’re with the people you love eating foods that mean something to that community. Whether that’s a family cookie recipe handed down by your great-grandma or your favorite treat on a girls day with your best friends- those shared experiences add value to our lives.

My best friend lives far away from me, and we love french macarons. We first tasted them together and felt so fancy and grown-up eating them. The first time she visited me, on the day she left, I bought us each one macaron in our respective favorite colors. We “cheers-ed” with them over a cup of coffee, and now, every time she visits the city, we share a simple macaron moment. Is it always macro-friendly? No. Is it always worth it to share that sweet moment with my friend? Absolutely.

Rigidity will ruin a healthy relationship with food.

We have to realize that, despite what mainstream media says, rigidity is the enemy of consistency. Having an “all or nothing” mindset only works for so long. Why? Because our lives are ever-changing, ever-growing.

I can have a fully stocked kitchen and still get stuck with only fifteen minutes to grab a quick bite between an audition and my side job. So, if fast food places are strictly on my “do not eat” list, I’m suddenly left with the choice to either be late for work or skipping dinner. This leaves you anxious, frustrated, irritable, and hungry.

That’s not the type of life we want you to lead as athletes and dancers.

Imperfect steps toward a goal still get us closer to our goals. Flexibility actually frees us to use our internal guidance rather than external rules to decide which foods to eat, when to eat them, and why we eat them.

But what if I can’t have a healthy relationship with certain foods?

If rigidity is still appealing to you in regard to certain foods, it’s important to ask why. Getting curious about why we struggle with consuming certain foods in moderation can lead to emotional and psychological growth. We have to ask ourselves:

“Why do I feel out of control with this food?”

“What triggers my need or intense craving for this food?”

“When is it possible to eat this food in moderate amounts, if ever?”

When we do this instead of eliminating those foods, we often find the underlying emotional or psychological thing that causes us to behave this way with certain foods. Some examples of this might be eating when we’re stressed, eating when we’re lonely, or even eating when we are bored.

Sometimes the trigger is a time of day or a location. Maybe you grew up having an after-school snack every day at three. Suddenly you recognize why you have an afternoon craving for sugar.

Other times social situations can trigger your food cravings; if everyone else is eating pizza and wings, I should too. And listen, there is nothing wrong with classic Super Bowl snacks. But if these situations are causing consistent issues for you, it’s worth taking a closer look.

Relationship with Food

Feedback > Failure

The best part of leaning into the “why” behind these “off-limits food” is it empowers you to look at this information as feedback rather than failure. These foods are no longer “good” or “bad,” so we inherently cannot fail when we consume them.

That’s not to say, “eat whatever you want.” But, if you imagine food on a continuum, you can slowly shift your mindset from “don’t eat this” to “eat more of this, eat less of that.” Maybe it’s eating less processed foods and more whole foods. Maybe it’s consuming less alcohol and eating more fruit. Whatever it is, it allows you to have the freedom to choose when you eat certain things and fully enjoy them without any guilt or shame.

So what are you having for dinner this week? Are you cooking a family recipe for your friends or meal-prepping for a busy week of auditions? We can’t wait to see how the power of choice frees you to make choices that support flexibility and growth instead of rigid control over your life.

xox Am

PS if you want to work with a pro-dancer/ certified personal trainer who can make tailored training, nutrition, and recovery plans for you, you should check out our 1:1 coaching program, The Embodied Artist Academy

How to Crush Your Fitness Goals When Performing on Cruise Ships

Performing on a cruise ship is a pretty sweet gig.

You get to do what you love while exploring the world. No rent. Free food. Plenty of downtime to hang out and work on personal projects.

And oh yeah… you’re getting a paycheck that’s probably double or triple what the local theatre production of Mama Mia is paying.

I’m a realist to my core, so I need to tell you that performing on a cruise ship isn’t all shimmies and sunshine.

You live with your coworkers (drama WILL ensue).

There are loads of nonsensical ship rules that you have to follow.

And you’ll encounter some serious roadblocks to your health and fitness goals.

One day you’re a starving artist hustling through the streets of *insert city here but probably NYC.*

Next you’re a contracted employee with a stable income, cheap booze, unlimited free food, and loads of free time.

There are hot pancakes and bacon every morning?

Wine for $2 a glass? I can stay up until 2 am without worrying about the A train not working or that 6 am alarm?

Next thing you know, you’re stepping onto a scale for weigh-ins*, and the wardrobe manager is whipping out the dreaded tape measurer.

*The industry is rapidly changing to accept all shapes and sizes.

However, whatever body size you are when you’re fitted for costumes is the size you need to maintain.

The costumes need to fit, and it’s often cheaper for them to send out someone new than have a new costume made.

How do I know all of this? Well, I’ve experienced it.

Maybe It’s Time to Introduce Myself…

Hi. I’m Katie!

I was born and raised in Staunton, VA and a wannabe competition kid throughout my youth. (I say wannabe because the team didn’t go to many competitions… maybe 3-5 a year.)

A member of said competition team with the fearless founder of DWL herself! Dance was my life, love, and passion, so I pursued it in college.

I graduated in 2015 with a BFA in dance and BS in economics from George Mason University.

I proceeded to dance professionally across the tri-state area, across the country, and across the world.

Which segues us back to ships….

I’ve spent 21 months performing on cruise ships. And an additional three months (and counting) at sea as a partner on board. (My fiancé works on ships, and I’m currently sailing with him around Africa!)

My first contract was a trainwreck in terms of fitness and wellness.

Recall those pancakes and $2 glasses of wine I mentioned earlier.

Well… that was my life.

Food-wise, I was going ham on the buffet because I had just spent three months needing to budget for every single item in my grocery cart.

Booze-wise, I was living out the college days I never got to have because of my double degree workload.

Sprinkle on pasta and gelato in port because my contract was in the Mediterranean.

The next thing I know, I’m 10 lbs heavier, and that dreaded tape measure is being wrapped around my legs.

I was mortified.

So, I went on a crash diet. Nearly zero carbs and no alcohol, coupled with skipping meals and an intense gym routine.

I lost the weight.

But I also lost so many amazing experiences in Spain, Italy, and Greece because I was so obsessed with everything I was putting in my body.

Then BAM. Hamstring strain.

No more gym, and no more willpower to live on chicken, egg whites, and vegetables.

Surprise! I gained the weight back just as the contract came to an end.

My second contract was also a trainwreck, but in a different way.

I walked onto the Konningsdam with an intense fear of gaining weight.

Instead of having a coach and a plan, I restricted carbs, and I told myself that a quest protein bar was acceptable as a meal.

I lost weight and was super lean and fit.

Everyone told me how great I looked, which further fueled the fear of weight gain.

Here’s the thing, I WAS enjoying alcohol from time to time and I WAS enjoying food in the Baltic.

Plus, I was lifting heavy things and getting stronger.

At the time, I truly believed I was making smart choices and being “healthy.”

In hindsight, I see that I wasn’t treating my body kindly.

Which brings me to my third contract (and beyond…)

After taking a year off from ships, I headed to the Westerdam with a coach in my pocket (oh HEY DWL!) and much more knowledge about fitness, health, and nutrition (during my year off from sea, I was working as a fitness professional in NYC while auditioning and performing around the tri-state area.)

I FINALLY cracked the code on how to turn cruise ship goal-busters into goal-boosters to live a well-balanced life.

Which is what I’m here to chat with you about!

I’m sharing the top tips and tricks I’ve learned over my time performing on a cruise ship to help you walk off that gangway for the final time happy and confident.

First things first, set your goals and/or wellness bench markers you want to reach/maintain during your contract.

While they can be aesthetic, I personally have found much more happiness and success when I set intrinsic and performance-based goals instead.

Everyone’s goals will be different!

Think long and hard about yours and write them down. Maybe it’s to deadlift 1.5x your body weight. Maybe it’s to get 8 hours of sleep every night.

Maybe it’s the ability to enjoy a great meal without food guilt….

My current stint onboard is 52 days (35 days in at the time of writing this…), and I set 4 goals.

Smith Machine Sumo Deadlift: 150lbs, 5 sets of 5 reps
3 Point Row: 45lbs, 5 sets of 5 reps
150 minutes of cardio every week. (I LOVE strength training, but since I’ve retired from dancing, I haven’t kept up my cardiovascular health. Getting that endurance back has been a rewarding challenge! A mini goal within in this was to run 3 miles without stopping…. check!)
Write 30 minutes (for myself/The Frugal Foodies) every single day. (A mini goal within this is two blog posts a week for Thefrugalfoodies.com)

And here are my personal benchmarkers for checking in with my mental and physical wellness…

Monthly Period: Me and my period have a rocky history. Getting it every month is one of my primary benchmarkers of total body health.
Shiny Nails
Sleep Quality

Now let’s get into 3 rules of ship life that will help you conquer whatever goals you might have set.

Rule #1: Prioritize Nutrition on the Ship, Enjoy Yourself When You’re on Your Trips!

The Cruise Ship Goal Buster: Free, endless food with no nutrition labels and no way to count macros.

The Cruise Ship Goal Booster: Free, micro nutrient-dense food is available every day! No meal prep, no $$$$ required!

You are a smart performer who already knows what a well balanced, fueling meal looks like.

The problem is that life gets in the way. Callbacks, getting asked to do a double, getting stuck on the A train for 30 minutes, and deciding to hop into a class last minute makes it really freaking hard to meal prep, cook, and stick to your well-crafted plan.

Those problems don’t exist on ships. And being on contract is your perfect opportunity to zone in on how you fuel your body.

“Okay cool… but Katie… there are no nutrition labels!!!! How do I approach the Lido?! Those goal busters are pretty brutal….”

You’re a savvy Dancer Who Lifts! It’s all about creating your “Lido Meal Plan” and sticking to it!

I am not qualified to give nutrition advice and I highly recommend working with someone who is.

However, I’m going to share what type of Lido Meal Plan works.

I joke that I eat every single meal out of a bowl… and it’s true. I do! So I’m officially coining it as “The Bowl Method.”

I start at the salad bar with a big bowl of raw veggies (micro-nutrients…check!) along with chicken or turkey (protein…check!).

Then I make my way over to the hot line and choose a protein that has minimal sauce (because we heart protein), whatever cooked veggies they have because they usually have oil on them (more micro-nutrients+fats… check!), and rice (carb… check!)

Then I dump the plate into the bowl, mix it all together, and dig in.

This method is what leaves me feeling energized and fueled.

Bonus Tips!!!

Having protein powder in your room makes it easier to reach your protein goals. (I put some in a little baggy and add it to my oatmeal for breakfast)
Counting macros isn’t for everyone… BUT doing it for a month or two can teach you how to guestimate your meals if you need a less intuitive, more concrete approach.

I prioritize my “Lido Meal Plan” on board to enjoy the amazing foodie opportunities in port!

Nutrition is like budgeting.

You have your allowance of carbs, fats, and proteins for the day, and it’s up to you to decide how to spend it.

Personally, I love new food experiences and trying cultural eats.

So, I take on the Lido with a “food is fuel” mindset, prioritizing micro-nutrients, whole foods, and protein.

And I save 20-30% of my budget as “fun funds” out in port.

(You can check out my blog Thefrugalfoodies.com and follow me on insta @the.frugal.foodies)

This approach makes me feel and perform my best while getting to fully enjoy new cultures free of food guilt because I trust my budget and know it works.

Rule #2: If You Booze, You Lose

The Cruise Ship Goal Buster: Cheap, plentiful alcohol.

The Cruise Ship Goal Booster: The occasional drink is a great way to socialize with the cast and crew without needing to spend a lot.

It’s pretty rewarding to sip on a bougie $3 cocktail by the pool in the middle of winter when just a year ago, you were lining up at 4 am for an open call.

It’s SO EASY to find yourself at the bar with tequila soda #3 sitting in front of you for the 3rd night in a row.

Booze is cheap, you don’t have to worry about how you’ll get home, and hanging out at the bar is a fun social outlet.

But excessive alcohol is going to take a toll on your goals.

Not only do liquid calories add up, but they also might encourage you to buy a bag of chips.

Or go up to late night at the Lido for a snack (that’s likely fried).

It also effs up how your body feels the next morning.

That hangover might make those pancakes and bacon extra tasty, and it might make you skip your gym session.

It also might make you sad, emotional, and feel unstable.

Here’s the thing, being social is fun, and there’s nothing wrong with the occasional drink.

Tips That Have Worked for Me to Fight the Booze Blues:

Sticking to/switching to sparkling water with a lime or a diet soda. It wards off those annoying, “Why aren’t you drinking?!?!” conversations that could peer pressure me into adding some vodka. It also gives my body time to register how I’m feeling.
Suggesting a game or movie night instead.
Surrounding myself with friends who are more likely to get up at 6 am for a day of exploring than closing the bar. This one is HUGE. Choosing an inner circle of people who share your ideals and have similar goals and habits make a world of difference.
Turning 29 years old…. The hangover just isn’t worth it!

Rule #3: Move Your Body to Stay a Bad Ass Hottie

The Cruise Ship Goal Buster: The more time you have, the less you get done.

The Cruise Ship Goal Booster: You have so much time! Create a movement schedule and stick to it.

In land life, you’re on the go, running from an audition to work, to class, and maybe even to the gym.

In ship life, it’s shockingly easy to stay in bed all day binging a tv show you snagged from someone’s hard drive.

“Get up and get moving!”

Lifting weights, moving your body, getting your heart rate up, and mobility is essential for your physical and mental well-being.

They are also important components of cross-training for avoiding injuries and tackling hard shows with ease.

Tips That Have Worked for Me:

Going to the gym at the same time every training day.
“Smart Girl” podcast walks on the outer deck (learning something new + fresh air + movement = a home run!)
Stairs > Elevator (My uphill endurance for challenging hikes has REALLY improved…just saying.)
Add in fun bonus movement sessions every week: give yourself a dance class.

Maybe your gal pal Allison is a yoga teacher. Perhaps you join the passengers for an AM spin class.

Remember… moving your body is supposed to be FUN.

“Move More, Drink Less, and Eat Smart.”

These are simple rules that will set you up for success. But, as you probably know, it’s not that easy.’

Here are two principles to help you stick to the rule book.

Create Productive Habits Early, and Crush Your Goals; you Will do Surely
Crushing your goals all comes down to creating sustainable habits.

If you aim to get more sleep, perhaps you create the habit of going to bed at 11 pm and waking up at 7 am.

If your goal is to get super strong, perhaps you create the habit of going to the gym at 4 pm every single training day.

If you aim to maintain your technique, perhaps you create the habit of warming up with a ballet barre before every show.

If your goal is to minimize stress, perhaps you create the habit of meditating every day for 10 minutes.

You get the picture!

Crash diets don’t work. And neither do crash habits.

Some gurus say it takes 21 days to form a habit; others say 66 days. One thing is clear: habits

don’t happen overnight. Take time to really pinpoint what habits you want to build, then add

them into your daily routine one at a time.

“Mindfulness is Key”

“Mindfulness” is one of those hot topic words that’s ironically thrown around in mindless ways.

However, once the meaning of being mindful clicked for me, I experienced so many positive changes in my life.

To me, mindfulness means having intention and being aware of what I say and do, and constantly checking in with myself by asking,

“Why am I doing/writing/posting/eating/drinking/etc. this and how does it serve me?”

Simple in concept but complicated in practice.

This fast-paced world throws overwhelming amounts of stimuli and information at us that disrupt the ability to be in tune with our bodies and minds.

It’s also easy to get caught up in doing things that we believe SHOULD serve us instead of assessing what things ACTUALLY serve us.

Ships are the perfect place to start being mindful of mindfulness.

There are fewer outside stimuli to pull you away from your original intention and more time to really think about and digest what said intentions are.

Plus, the internet tends to be slow, which means less social media scrolling.

Personally, this really helps me stop comparing myself to others to weed out those pesky “shoulds.”

Whether you’re at the gym, at the bar, in Lido, or hanging out with friends, take a second to

pinpoint your intentions and ask yourself, “Why am I doing this?” You’ll quickly realize what’s

serving you and what’s not.

Eat smart, move more, drink less, create productive habits, and do it all mindfully.

These principles will help you crush your ship goals so you can have an amazing contact and walk off that gangway feeling confident and ready to take on whatever is next.

Katie

Protein Packed!

It may seem like every time we talk about nutrition; we’re talking about how to eat more protein.

But that’s because protein is such a huge part of how our bodies function!

Did you know that every cell in our bodies contains protein?

Protein plays important roles in our immune function, metabolism, feeling full, weight management, body composition, and athletic performance. That’s why proteins are often referred to as “the building blocks of life!”

So, as you can see, it’s a no-brainer that a dancer is going to need plenty to thrive.

But just how much protein do we need?

The daily recommended protein intake for a high-intensity athlete (that’s us) is 1.4-2.0 grams of protein per kilogram of body weight. In pounds, that means that we should consume about .64-.9 grams of protein per pound of body weight. An easy way to make sure you’re hitting this goal is to aim for one gram of protein per pound of body weight. This way, if you are a little bit under, you’re still in a great range, and the math is easier!

The next question is, ‘How on earth do I eat that much?’ At first, learning how to eat more protein can seem daunting. I mean, that seems like a lot! But with just a few intentional choices, you’ll be hitting this goal consistently in no time.

The best way to get into this habit is by planning ahead.

When learning how to eat more protein, you want to make sure you’re eating your protein in chunks throughout the day rather than all at once. That will help you maintain your energy levels throughout the day and will keep you from feeling overfull after your meals. To review, here are a few easy-to-find protein-packed foods to help you plan your meals: chicken, eggs, turkey, any red meat, fish, shellfish (like shrimp!), greek yogurt, cottage cheese, lentils, beans, tofu, and tempe. There are also, of course, protein powders, shakes, and bars as well.

Use protein hacks to maximize meals.

One of my favorite protein hacks is the protein latte. Make or order two shots of espresso (or cold brew) and put it in a large cup. Then add your favorite protein shake. Suddenly your latte is worth at least 26 grams of protein – add an egg white omelet, and you could be 50 grams of protein closer to your macro goal just by eating breakfast.

Are you an oatmeal person? Why not make it protein oatmeal by adding a scoop of protein powder?

More of a cereal snacker? Why not use a vanilla protein shake instead of milk? Bonus points if you choose to use a protein-boosted cereal like Premier Protein Cereal or Magic Spoon!

When learning how to eat more protein, we’ve found that front-loading your protein in the morning can make hitting your macro goals much easier. And bonus, eating before you drink your coffee (or with it in a protein latte) helps prevent your cortisol levels from spiking, which protects your body from going into stress mode.

Still feeling like you might be too full? Let’s walk through a potential day trying to hit 140-150 grams of protein.

Breakfast: Protein Latte: 26 g. protein

Omelete; 4 egg whites, one whole egg, veggies, half ounce of cheese: 24 g. Protein

Daily Total: 50 grams of protein

Lunch: Big Ass Salad (BAS), Banana, Can of Tuna: 22 g. Protein

Daily Total: 77 grams of protein (Halfway there!)

Snack: Greek yogurt with fruit: 20 g. protein

Daily Total: 97 grams of protein

Dinner: Chicken and Pasta; 4 oz Chicken, Chickpea Pasta, Marinara: 48 g. Protein

Daily Total: 145 grams of protein (NAILED IT!)

Now, I’m not here to tell you that eating like this comes easily. Learning how to eat more protein takes intentionality.

Culturally, protein is not usually the largest portion on our plates. But with just a few intentional adjustments, hitting your protein goal every day is well within reach. Whether it’s swapping greek yogurt for sour cream on your tacos or adding greek yogurt or cottage cheese to your fruit plate, there is almost always a way to add some protein to your meals and snacks.

Give it a try, and let us know how you do! We love hearing how our community is getting their protein in!

xox Am

Well, Isn’t That Handy?! An App-Free Guide For Tracking Food

Okay, let’s talk about tracking food.

For a lot of people, tracking food can be a challenging habit to create. And, despite it being an excellent and precise tool for following a nutrition plan, sometimes it’s necessary to take a break from the apps. But just because we aren’t using a fancy app doesn’t mean we need to give up on tracking our macros. In fact, one of the easiest ways to track your macros is with something you already have: your hand!

Tracking Food by Hand

It’s true; the appropriate serving sizes for your macros for each meal can be measured by looking at your hand. And the best thing is, your hands come with you everywhere–how handy!

All jokes aside, the fact that these measuring tools come with you everywhere is a huge plus. This way, when you’re out to eat or not able to weigh your food with a scale, you’re still able to get a good idea of what you’re consuming. Another perk about using your hands for tracking food is that they are a consistent size and are scaled to the individual. Bigger people with larger macro needs will have bigger hands for larger portion sizes and vice versa. The main thing is, tracking food this way is effective and simple.

So let’s get started tracking food by hand!

Let’s focus on protein first.

One serving of protein should be about the size of your palm. This will be about 20-30 grams, or four ounces, of protein. This could be chicken, eggs, greek yogurt, or any protein. The goal is to have one or two of these “palm-sized” portions per meal.

Next, let’s tackle our vegetables.

While veggies aren’t a “macro” of their own (they fall into the carb category), they are an important part of every meal. They contain important micronutrients and fiber necessary to maintaining a balanced diet. At each of your meals, you’ll want to aim for your serving of non-starchy vegetables to be the size of one balled fist. This could be a side salad or some sauteed broccoli; the important thing here is to measure this in the form they will be eaten. Some veggies shrink when they are cooked – we’re looking at you, spinach– so you want to make sure you’re getting an accurate measurement of what you’re eating.

That brings us to our starchy vegetables and carbohydrates!

Using this hand measuring system, one serving of carbs will fill a cupped hand. So, hold your hand out like you are going to cup water and imagine that it’s full of rice, pasta, mashed potatoes, or whatever your carb is for that meal. Again, we are measuring these things in the form in which they will be eaten- if you measure dried rice in a cupped hand, you’ll find yourself consuming more servings of carbs than you might be aiming for. One cupped hand is usually about 20-30 grams of carbs.

Finally, we get to our fats.

A good rule of thumb for measuring fats is “the rule of thumb!” No, seriously, one serving of fats is about the size of your thumb! This is equal to about one tablespoon of cooking oil or 7-12 grams of fat-dense food. Depending on the meal, you’ll want one to two servings. This can be the trickiest because it’s easy to measure with your heart when it comes to olive oil and even harder to realize how much you’re consuming when you’re dunking bread in it at the Italian restaurant. Just remember, any adjustment is better than none. So, give the rule of thumb a try!

Okay, but what about lesser nutritious foods?

This system even works with more processed foods like chips or cookies. Let’s say you’re eating a chocolate chip cookie. Look at the size of the cookie and take a look at your cupped hand; how many servings is it? Some cookies might be about one. Others could be as large as three!

Same with chips. Picture a small handful of salt and vinegar chips. You could count that as about one thumb full (one serving) of fat, OR you could measure it as one cupped hand (one serving) of carbs. You get to decide if you treat it as a carb or fat, depending on the food!

Next time you need a break from counting your calories or when you’re on vacation and avoiding your phone, try tracking food consumption “by hand.” You might be surprised by how easy it is to make well-balanced choices with this method in mind! And who knows, maybe you’ll find that keeping track of what you eat isn’t so hard after all.

xox DWL Team

PS. Do you want to claim everything that’s already yours– fitness, nutrition, and mindset? Connect with our team of experts and join The Embodied Artist Academy, our personalized coaching program for performers.

10 Tips For Eating Healthy At A Restaurant

We’ve all been there.

You’ve been eating healthy, you’ve been hitting your workouts, and you’re starting to see major results.

Then a friend calls, “Let’s grab dinner this weekend! I heard about this great new spot!”

You say yes, excited to spend some quality time with good friends, but then the anxiety starts to seep in. There are few things I love more than spending time with the people I love. Going out for a good meal and breaking bread deepens relationships in a way that few other activities can. But when we are in a cut or dialing in our nutrition, going out to eat with friends can easily become stressful.

stressed about eating healthy at a restaurant

Well, community is a big part of supporting our mental health, and we know that when our minds and bodies are healthy is when we see the most progress. So, I’ve put together a list of ten tips fore eating healthy at a restaurant to ensure you stay on track without sacrificing a night with your friends!

ONE: Don’t save up your calories all day.

The first, and maybe most surprising tip for eating healthy on a restaurant is not to save up your calories all day. It’s true that you want to be mindful of your macros if you’re planning on eating a more indulgent meal. But starving yourself leading up to dinner can lead to overindulging. Instead, wake up and have a regular breakfast and lunch. Instead of smaller portions, focus on eating lots of fruits and vegetables with protein to get your macro and micronutrients! This will give you lots of carbs and fats to use at dinner while ensuring that you’re still fueled for your day!

TWO: Look up the menu before you go!

One of the perks of living in the digital age is that you are able to find almost anything online! So, instead of playing the guessing game with your macros, take a look at the menu ahead of time and plan around whatever you’re hoping to order! It also gives you a chance to look at what dishes have more protein and what types of side dishes you could opt for instead of fries. Having these choices mapped out ahead of time can eliminate any stress that going out will knock you off track.

THREE: Drink plenty of water!

This sounds like an incredibly simple tip for eating healthy at a restaurant. But foods from restaurants tend to be higher in sodium, making us feel more dehydrated, which can trigger our hunger signals. Staying hydrated helps us prevent overeating. Plus, staying hydrated will definitely come in handy should you decide to have a glass of wine or cocktail at dinner!

FOUR: Feeling snacky? Have a snack.

The biggest barrier against eating healthy at a restaurant? The dreaded bread basket effect.

We’ve all been there. You get to the restaurant, hungry for a good meal, and the server plops a giant basket of chips and salsa in front of you. Before you know it, you’re salting the second basket and wondering if you even need to order your enchiladas after all. Having a healthy snack before dinner takes the edge off your hunger just enough so you can enjoy the chips without spoiling your supper.

FIVE: Ask for what you need.

Let’s say you looked at the menu, and the penne a la vodka is calling to you, but it doesn’t have any protein. Ask your server if you can add chicken or shrimp. Nine times out of ten, even if an option for extra protein isn’t listed, a restaurant is happy to add some to any dish if you ask!

SIX: When in doubt, opt for veggies.

Just like when you cook at home, making sure you are getting as many vegetables as possible with your meal is important when you’re eating at a restaurant. Add a side salad, or order one as an appetizer. The best case scenario is you get extra veggies in your diet; the worst case scenario is you fill up on veggies, and you have leftovers of a delicious meal to enjoy the next day!

SEVEN: Get the sauce on the side.

This is one of the easiest tricks for eating healthy at a restaurant. Salads are often over-dressed, and lots of menu items come with any number of sauces. Asking to get the dressing or additional condiments on the side not only can save you some calories but also allows you to add however much or little you like!

EIGHT: If you are worried about controlling your portions, ask for a to-go box.

Restaurant portions are often bigger than normal. Asking for a to-go box right away and putting a bit of your entree in there can help you ensure that you’ll have leftovers for lunch the next day and ensures you will only eat until you’re full.

NINE: Eat slowly.

Did you know that your first bite of food has a much stronger taste and creates a stronger sensation than each bite after? It’s so easy to eat quickly, especially when the food is tasty. But try and take the time to actually savor and enjoy your food, noticing the textures and flavors of each bite. This not only helps you slow down and listen to your hunger signals but keeps you present while enjoying your meal.

TEN: Drink water while you eat.

I get it, the food is so good, and the conversations are flowing; it’s easy to forget to pause and take a sip of water. But stopping and taking a sip of water not only helps you slow down, but it aids in digestion and helps us listen to our bodies when we are full.

Being stressed about food is not our goal. Having a healthy relationship with food is. Having a healthy relationship with food means that we have the power of choice. If we understand how food fuels us and what we need to reach our goals, we have the power to make choices – even at a restaurant – that get us closer to those goals. So make that reservation, go out, and have a good time! And if you are worried about going off the rails, choose two or three of these tools to keep your anxieties at bay.

You’ve got this!

xox Am

Make Your Food Work For YOU: Meal Planning For Dancers

You’re ready.

You’ve worked out your calories and macros, you’ve gone grocery shopping, and you’re set to zero in on your nutrition.

The only thing stopping you is meal planning and balancing your macros.

How often should you eat? What if you don’t have time for three sit-down meals in a day?

Meal Planning As A Dancer:

It’s no secret that dancers’ schedules are not always conducive to what most people consider a “normal” food schedule. And while culturally we talk about having “three square meals a day,” that might not be the best meal planning setup for you every day.

Between rehearsals, tech weeks, and audition season, our days fluctuate. And staying full throughout the day makes a big difference in how we tackle each day’s unique challenges.

Somedays, you might have more time to enjoy three bigger meals. But during those tough rehearsal days and end-to-end auditions, we need to ensure that we have enough fuel to keep us focused and energized – which might mean five to six smaller meals during the day. Yet, packing snacks here and there without a plan can lead to lopsided macros that leave you hungry an hour into rehearsal.

So, how do we suggest making sure you’re getting what you need?

You guessed it: meal planning.

First step to meal planning? Take a look at your schedule.

Are you running around town all day, hitting classes, filming auditions, and working your side hustle?

Or are you cleaning the house and working from home?

Next, check in with yourself.

Do you like to eat bigger meals, or do you prefer small meals and snacks?

Maybe a combo of the two?

I tend to prefer three bigger meals and two snacks. This ensures I don’t get too hungry between meals, and I stay fueled for the day ahead.

With those things in mind, how do I go about meal planning?

First, I take a look at my macros, and I divide them up like a budget.

I find that it helps to plan out my bigger meals first, making sure I have a good balance of carbs, protein, and fat. These meals usually take up the bulk of my macros.

Then, with what’s left, I build in my snacks.

The most important thing to remember about meal planning is – no matter the size of your meal or snack – try to make it as balanced as possible. This way your brain and body have all the fuel they need for the tasks ahead!

The best thing about this meal planning system is that you don’t have to do the same thing every day.

Maybe one day you have a really full schedule. So, that day, you may focus on having lots of snacks packed for the day and enjoy bigger meals at breakfast and dinner. But let’s say you have the next day off. So, that day, you may have three bigger meals that you can sit and enjoy fully with plenty of time for digestion.

The beauty of this type of meal planning is you get to decide what’s best based on your needs.

So, take a look at your schedule and get meal planning! Once you start making your macros work for you instead of the other way around, you’re not only going to stop worrying about food, but you’ll be hitting those macro goals on a daily!

What more could a dancer ask for?

xox Am