Does Timing Matter? A Full Breakdown of Nutrient Timing

Nutrient timing is a concept that was created in an effort to improve performance, recovery, and adaptation.

The idea is that timing your meals before, after, and even during your workouts to fuel and replenish your body will aid in body composition, muscle gains, and recovery between workouts. 

I’m sure you’ve met someone who forced themselves to eat protein within 20 minutes of their workout and wondered, “Does that really make that big of a difference?”

Well, let’s find out together, shall we?

 

The Research Behind Nutrient Timing

I’ll be honest, the research has found conflicting results. However, there are some consistent findings that we’ll chat about here. 

The main foundation of nutrient timing is the idea of the anabolic window – the 30 minutes post-workout when our body is thought to be primed to absorb nutrients quickly.

However, further research has shown that this window may be a bit larger than we thought – especially if you are not working out again that day. 

Now, this doesn’t mean you should throw nutrient timing out the window. (Pun intended!)

Studies have consistently shown that refueling both carbs and protein post-workout promotes protein and glycogen synthesis. 

In fact, a 1966 study showed that athletes who refueled post-workout with a combination of carbohydrates and protein saw greater glycogen stores than athletes who ate only protein or only carbs. 

While nutrient timing holdouts will tell you eating protein within the anabolic window helps with muscle protein synthesis, studies have shown that hitting your daily protein goal has a greater influence on muscle growth than timing. 

In other words, if you’re not hitting your daily nutritional goals – timing your meals won’t make a large enough impact to be worth it. 

 

 

Free energy estimator - macro calculator for dancers

 

 

Okay, So Refueling = Good…But WHEN?

This review shows that some studies found eating carbohydrates within that 30-minute post-workout anabolic window did yield an increase in glycogen synthesis than waiting a couple of hours to replenish carbs. However, other studies showed that, after 24 hours, both groups had similar numbers of glycogen stores – implying that it didn’t matter when athletes replenished unless they had another workout ahead of them that day. 

Hmm…what kind of athlete might have more than one workout or performance in a day? Maybe, say, a dancer who works out in the morning, then has to head to a show in the evening? Or, maybe someone who has a midday audition followed by an afternoon dance class.

That’s why at Dancers Who Lift we recommend that dancers eat a combination of carbs and protein within an hour of working out if you are going to be dancing, lifting, or performing again within the same day. This ensures you will have plenty of energy, power, and brain cognition to perform at your best despite it being your second workout of the day!

However, if you’re not working out again after your workout, nutrient timing is less important as long as you do refuel your nutrition within a few hours. 

 

What About Before My Workout?

A good rule of thumb? We don’t want you to workout hungry, but we also don’t want you working out feeling heavy and full. 

We recommend eating a larger meal 2-3 hours before your workout OR eating a small meal or snack 1-2 hours before your workout. 

And no, we don’t recommend you work out in a fasted state. 

Recap?

You should be eating before your workout to fuel up. If it’s a big meal, give yourself 2-3 hours between eating and working out. If it’s a small meal or snack, give yourself 1-2 hours. Make sure this meal contains both protein and carbohydrates. 

Post-workout, nutrient timing can be beneficial if you have multiple physical activities happening in a day. This ensures that glycogen stores are replenished as efficiently as possible; keeping you energized throughout your workouts. 

However, if you’re not working out again later in the day, nutrient timing is less vital to your recovery. Instead, it’s most beneficial to focus on hitting your nutritional goals consistently. 

Still wanting a bit more guidance? Check out this video from coach Amber with the breakdown of how much of each you should be eating to keep your body fueled before and after your workouts!

If you’re looking for more nutrition tips, workouts, and more, give these blogs a quick read: Workout Wednesday: The Mat Workout, Dance Injuries And How to Prevent Them (According to Broadway’s PTs!), How to Eat 25 Grams of Fiber and Still Hit your Macros

what are electrolytes? Why are electrolytes important? how do I get more electrolytes?

What Are Electrolytes, Why They Are Important, And How to Get More

Liquid IV, Nuun, LMNT, hydration drops, and more. It seems like everywhere you look people are talking about replenishing your electrolytes and “boosting” your hydration. But what are electrolytes exactly? Why are electrolytes seemingly so important? And, if they are so important, how do you get more of them?

Lucky for you, we are answering all these questions and more today. So, get comfy, grab a glass of water, and let’s dive in.

 

What Are Electrolytes?

Electrolytes are minerals that are essential for basic life functioning. These minerals conduct a natural electrical charge when dissolved in water. Electrolytes help with muscle contractions, keep you hydrated, balance your internal pH levels, and control your nervous system. 

Now you may think, “Okay, fine, but what are electrolytes? Have I heard of them?”

Yes! Significant electrolytes are sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonate.

 

Okay, Got it. Why Are Electrolytes Important?

When asking “What are electrolytes” the common next question is, “Why are they important?”

Well, as mentioned earlier, electrolytes aid in and are necessary for many essential life functions. 

Electrolyte imbalances cause problems that range from muscle cramps and twitches to blood pressure changes, to excessive tiredness, and more.  

To fully understand the question of, what are electrolytes and why are they important, we have to understand how our body works – especially when it comes to hydration. 

To do this, we’re breaking down some of the heavy hitters in the world of electrolytes so you can better understand how they work.

 

 

personal training for dancers

 

 

Potassium

Intracellular fluids are found inside our cells and account for 60% of the total volume of body fluids which accounts for about 40% of a person’s body weight! 

The main electrolyte in intracellular fluids? Potassium 

To put it simply, without adequate levels of potassium, your cells can’t function the way they are supposed to. This can lead to which can lead to some pretty serious health complications.

Because potassium regulates muscle contractions and nerves, potassium also regulates your heartbeat (yes, your heart is a muscle!). 

Too much or too little potassium can lead to dangerous blood pressure issues. 

 

Sodium

Sodium helps regulate the balance of fluids in our body. 

Sodium also helps conduct nerve impulses and contract muscles.

An imbalance of sodium in your body can lead to a few different issues. Too little sodium can lead to headaches, confusion, and nausea. Too much sodium and you might experience bloating, difficulty sleeping, and high blood pressure.

 

Calcium

Now, we all know that calcium is an important part of having strong bones! But did you know that calcium also plays an important role in the contraction of muscles, nerve impulse transmission, blood clotting, and hormone secretion?

And if you’ve been paying attention, you might have noticed that Potassium, sodium, and calcium all play an important role in muscle contraction. 

An imbalance of these electrolytes can lead to a feeling of weakness or excessive contraction. Ever had an insane muscle cramp midway through Petite Allegro? It might be because one of these electrolytes was out of balance. 

 

Chloride

Chloride, like Sodium, is a regulator for the body as it regulates the amount of fluid and nutrients moving in and out of cells. But it also maintains the pH levels in your body, stimulates digestion, stimulates nerve and muscle cells, and facilitates the flow of oxygen and carbon dioxide within cells. 

Now, if you’re thinking about chloride and wondering where you might’ve heard about it before, it’s likely because you’ve heard about Sodium Chloride – A.K.A. table salt. 

Yep, by salting your food properly or eating salty snacks, you are providing your body with both sodium and chloride electrolytes. (So don’t hide that bag of pretzels just yet!

 

How Do We Lose Electrolytes?

We mostly lose electrolytes through sweating and using the restroom. However, if you’re ill, vomiting and diarrhea can deplete your electrolytes swiftly, making replenishment very important. 

When you’re asking questions like “what are electrolytes, do I need more, and how do I get them” the most important question to consider is, “Do I have a good balance of electrolytes?”

Most athletes who eat a balanced diet of nutrient-dense whole foods are getting the electrolytes they need. 

The most common way our electrolytes get thrown out of balance is through over-hydrating. 

Now, most experts recommend that women consume about 2.7 liters of fluids per day (11.5 cups). And, on average, about 20% of those fluids will be consumed through food. 

However, if you work out or are sweating excessively due to heat or humidity you need to drink a bit more to replenish the fluids you’re losing. 

That said, to stay hydrated, sometimes athletes overdo it with water consumption. This leads to an imbalance of sodium and can cause performance issues from fatigue to tingly extremities, headaches, and more. 

Sodium deficiencies can also lead to muscle cramps – so before you snack on bananas all day, try adding a bit of salt to your water or eating a salty snack to get more sodium into your system. 

 

How Do We Get More?

As mentioned earlier, if you consume a nutrient-dense diet (especially one with lots of whole foods) you’re likely getting all the electrolytes you need. 

However if, after speaking with your doctor or trainer, you determine you’re electrolytes are out of balance, electrolyte supplements are easy to find. 

Things like Liquid IV, LMNT, and other electrolyte supplements are easy to find at most pharmacies or grocery stores. And, if your doctor determines through bloodwork a specific deficit, they will likely recommend an appropriate supplement for you to utilize. 

Now, you might be thinking “I’m okay, I’ll just grab a sports drink that has electrolytes.”

While this isn’t incorrect thinking, be wary. While sugar, salts, and water help your body absorb electrolytes, a lot of sports drinks have way too much sugar and not enough electrolytes to make a worthwhile impact. 

 

Bottom Line

So, what are electrolytes? Electrolytes are a vital part of a healthy, thriving body. That’s part of why eating a nutrient-dense, fluid-filled diet is so important. 

Because if you are eating a well-balanced diet, your electrolytes will likely be well-balanced as well. 

Now, if you are eating a balanced diet and drinking enough water but you’re noticing higher levels of fatigue, tingling in your extremities like your feet, frequent headaches, or nausea, it’s probably time to talk to a health professional about checking your electrolyte levels to rule out a serious deficiency. 

Until then, make sure you aren’t cutting out any food groups and that you’re consuming enough sodium and plenty of water. 

 

Did you like learning about the science behind electrolytes? Are you curious about other important aspects of nutrition? Check out the Dancers Who Lift blog every week for new fitness tips, nutritional guidance, and workouts from dance and fitness experts. 

Until then, give these client favorites a read: What Are Macros? A Simplified Breakdown, Eight Ways to Promote Faster Recovery, Gym Myths and Misconceptions: The Dancer Edition

 

 

 

25 grams of fiber per day, how to eat enough fiber

How to Eat 25 Grams of Fiber and Still Hit Your Macros

Over the last month, we’ve discussed the benefits of hitting your daily fiber intake goals. We’ve also covered how probiotics and fiber work together to maintain a healthy gut. Today we’re discussing the HOW of it all: how to eat 25 grams of fiber per day and still hit your macros. 

At first, it might feel impossible.

I mean, a lot of foods advertised as “high fiber” disappointingly contain just 2 grams of fiber per serving. And, as we’ve learned previously, a lot of our dietary fiber will come from carbohydrates like whole grains, fruits, and vegetables. 

So, the question becomes:

“Okay then, how do I hit my goal of 25-30 grams of fiber per day and hit my macros?”

The answer?

Intentionality.

It’s true; when you’re first trying to consume 25 grams of fiber per day, being intentional about your food choices is helpful. 

First, take a look at how you eat regularly. Odds are, if you are at this point of fine-tuning your diet, you have some staple foods you eat that you know will help you reach your macro goals.

If this is the case, are there any foods you could swap in to get a little bit more fiber?

Let’s take a look at our meals each day.

 

Breakfast

For example, every morning I like to start my day with a piece of toast before my coffee and protein. 

However, while I was mindful of eating lower-carb bread, I wasn’t optimizing how much fiber that bread was giving me. A quick run to the store and now a single piece of toast gets me started with a whopping 3-5 grams of fiber in the morning! And the carbs are still relatively low!

If toast isn’t your thing, swap out your eggs for protein oatmeal. One cup of oatmeal will generally get you 4 grams of fiber and if you add a handful of berries you can boost that number to 7 grams!

I know what you’re thinking, “But oatmeal is a lot more carbs than eggs, and a high-fiber toast likely is too.”

High-fiber breads like Ezekial bread clock in at about 15 grams of carbohydrates per slice. And one cup of cooked oatmeal is only 27 grams of carbs. 

Add a protein shake or egg whites to either of these meals and you’ve got yourself a well-balanced breakfast packed with fiber, carbs, and protein to kickstart your day and keep you feeling full.

 

Lunch 

Lunch is probably my favorite meal of the day. It gives you a forced break midday to sit down and tune into your body. It also happens to have a lot of opportunities to get some extra fiber in!

If you’re a sandwich kinda dancer then please, feel free to use the high-fiber bread swap again and get yourself another 6-10 grams of fiber from your bread alone. 

Are you a pasta fiend? Great! Try swapping out your regular pasta for chickpea (or other legume-based) pasta. This can add a lot of fiber to your diet without affecting your macros much at all. 

More of a salad person? Salads are an awesome way to pack your diet full of fiber. Not only do they tend to be high-volume foods, but the toppings you can add to them are endless!

Add a scoop of brown rice, quinoa, beans, or chickpeas, and watch your fiber intake shoot up. What’s great about this is, that salad toppings like legumes like chickpeas, kidney beans, and quinoa, also tend to be nutrient-dense. 

What does that mean? A whole lotta bang for your buck! 

Once again, none of these swaps have boosted your carb, fat, or protein intake so much so that your macros will be knocked off course. Especially if you are in a season of measuring your foods. 

 

 

Free energy estimator - macro calculator for dancers

 

 

Dinner

Okay, here we get to play around a bit. 

Do you like Taco Tuesday? Me too!

I love tacos as a healthy macro-friendly meal. But once again, when I ate tacos I wasn’t optimizing my fiber intake.

Cue another trip to the store. There I found fat-free refried beans. Oh, the joy I felt in my heart! 

Half of a cup of these refried beans contained around 5 grams of fiber and just 15 grams of carbs!

Maybe you’re more of a steak-for-dinner person. Great! 

What side dishes are you eating? Could you swap out your baked potato with a sweet potato to get a few extra grams of fiber in? Or maybe try a blend of whole grains or quinoa on the side. 

Again, intentional swaps can go a long way in hitting your fiber goal of 25 grams of fiber per day.

 

Snacks

If you’re good at math you might be noticing that each of these meals might’ve only boosted your fiber intake to about 5 grams per meal. 

And if you eat 3 meals a day that’s only 15 grams of protein. 

But let’s be real, we all love a snack. Let’s say mid-morning, after your audition, you have an apple with some cheese slices as a pick-me-up (a perfect pairing of pre/pro-biotics!). The average apple contains about 4 grams of fiber! 

Then, maybe mid-afternoon you  might get a little “snacky.” Swapping out your afternoon coffee for just a quarter cup of hummus and veggies can add up to 6 grams toward your goal of 25 grams of fiber!

And just like that boom,  you’ve hit 25 grams of fiber without going over your macros. 

 

The Reality 

If you paid close attention, most of these suggestions did not require adding or subtracting anything out of your diet. It simply required making a few strategic swaps to get you closer to your goals. 

Now, there are going to be some days when you don’t want to make those swaps and that’s okay! Like anything, you do your best but you also must enjoy your life.

 Maybe on those days, you focus more on having fruits and nuts as your snacks to boost fiber between meals – or, maybe you don’t worry about it for one day. 

The choice is yours. 

Want more nutrition tips, fitness tips, and even workouts? Check out these quick reads: Follow Your Heart? Everything You Need to Know About Heart Rate Variability Training, A Gut Feeling: Breaking Down the Facts on Pre Pro and Postbiotics, Workout Wednesday: The Basics Workout

Dietary Fiber Intake: A Dancer’s Secret to a Healthy Gut

We’ve talked a lot about dietary fiber intake lately. And that’s because odds are, you likely need to up your dietary fiber intake. 

Dietary Fiber does a lot for our bodies. It promotes a healthy gut, it keeps us feeling full, and it ensures that we stay…uh…regular. 

 

Fine, but What IS Dietary Fiber?

Fiber is the roughage of plant foods that our body isn’t able to digest or absorb. Because fiber isn’t digested, it passes (pretty much intact) through your small intestine and colon.

We’ve talked about this before on the blog, but there are two types of dietary fiber: Soluble fiber and insoluble fiber. 

Soluble fiber dissolves in water to form a kind of gel. This kind of fiber helps with cholesterol and glucose levels. It’s found in oats, peas, beans, apples, citrus fruits, and barley. 

Insoluble fiber doesn’t dissolve in water and promotes the movement of “stuff” through your digestive system. Insoluble fiber is found in whole-wheat flour, bran, nuts, beans, and veggies!

The daily recommendation for dietary fiber intake is 20-30 grams. 

Hitting that goal is more challenging than it seems, but it is incredibly important. 

 

Free energy estimator - macro calculator for dancers

 

Increasing Dietary Fiber Intake Promotes a Healthy Gut

Dietary Fiber is our body’s main source of prebiotics. Prebiotics are non-digestible foods that promote the growth and activity of good gut bacteria.

Prebiotics are the main source of “food” for probiotics. This means if you don’t have a high enough dietary fiber intake, probiotics won’t have “food” to fuel themselves to digest food efficiently, fight disease, and produce vitamins. 

 

Okay, So HOW Do I Consume Enough?

This is the trick, increasing your dietary fiber intake requires intentionality. 

But a few swaps here and there can make for a huge increase in dietary fiber intake. 

Increasing your consumption of whole grains, fruits, beans, and legumes, and even prebiotic sodas like Poppi and Ollipop are a great way to hit your fiber goal. 

Coach Amber put together this awesome example of a day consuming 25 grams of fiber:

dietary fiber intake, 20-30 grams of fiber a day, eating enough fiber

As you can see, swapping out regular white or wheat bread for bread containing whole grains (like Ezekiel Bread) can make a huge impact on dietary fiber intake. 

Swapping out your snacks with fruit, hummus, or another bean dip can also up your fiber intake. 

Finally, making sure you kick off your day with high-fiber food like oatmeal, whole grain toast, or a chia seed smoothie, can make hitting your daily goal much easier!

So, what do you think? Are these intentional choices something you think you could adjust to?

The benefits outweigh the few moments of intentionality required. Regular bowel movements, less bloating, and staying full between meals were enough to tip the scales for me.

 

Did you find this breakdown helpful? Check out these quick reads for more: Do You Really Need 10,000 Steps a Day?, Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, A Dancer’s Guide to the Best Supplements for Muscle Recovery

pre pro and postbiotics

A Gut Feeling: Breaking Down the Facts on Pre Pro and Postbiotics

Pre pro and postbiotics seem to be top of the newsfeed lately.

Prebiotic sodas like Poppi and Olipop becoming more more popular.

Kombucha has become so popular for its probiotic effect that it’s now even sold in cans at bodegas.

And now, the supplement industry has started talking about postbiotics. 

It’s getting hard to discern what is necessary, what is helpful, and what is…well, maybe not worth the investment. 

And listen, at the end of the day, what supplements you choose to take are mostly between you and your doctors. 

However if you, like many other fitness fanatics, are curious about pre pro and postbioitics, you’re going to want to give this article a read. 

To fully understand pre pro and postbiotics, you first need to understand what each of them are and what they do for you. 

 

Probiotics

Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. These microorganisms are what we call “good bacteria” and they aide in food digestion, attacking disease-causing cells, and producing vitamins. 

Probiotics are found in foods like yogurt, cheese, and buttermilk. They are also found in fermented foods  like sauerkraut, miso, pickles, kombucha, kimchi, and raw unfiltered apple cider vinegar. 

Prebiotics

Prebiotics are non-digestible foods that promote the growth and activity of good gut bacteria.  In other words, if probiotics are the live “good bacteria” then prebiotics are food for these live bacteria. 

Prebiotics are most often dietary fibers. They can be found in whole grains, bananas, greens, onions, garlic, soybeans, artichokes, and beans. 

That’s why consuming enough fiber is so important. Without the prebiotic benefits of dietary fiber, the probiotics don’t get enough “food” to fuel themselves to digest food efficiently, fight disease, and produce vitamins. 

This can increase bloating and inflammation, cause IBS, and begin to breakdown your immune system. 


Postbiotics

Just like their name implies, postbiotics are the active substances produced by the probiotics during their growth. In other words, if prebiotics feed the probiotics, then postbiotics are what the probiotics produce as a result of being fed. 

No, not like waste.

Rather, the postbiotics are what probiotics build because they have been feed by the prebiotics. These substances include vitamin B12, vitamin K, folate, and several amino acids. 

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

So, Do I Need to Take a Postbiotic Supplement?

The short answer, as with many things is, it depends. 

By and large, the little research we have on postbiotic supplements is that if you’re consuming enough probiotics and fiber, then you don’t need a postbiotic supplement because your body will naturally produce them. 

And if you aren’t consuming probiotics and fiber in your diet currently, it’s definitely something to think about striving for. 

Because while some studies have shown that postbiotic supplements can be marginally helpful. It’s more efficient for the body to produce it’s own through consumption of pre and probiotics. 

 

Pre Pro and Postbiotics and You

Pre pro and postbiotics are a very important part of your gut health. Your gut health is an important part of your immune system, your digestive system, and the production of necessary vitamins you need to feel energized and healthy!

And while you can take a supplement for pre, pro, and postbiotics, those supplements are generally not enough to rely on.

You’ll still need to ensure that you are consuming pre and probiotic foods regularly in order for your body to produce the beneficial postbiotics needed to fuel a healthy body.

Want to learn more about how your body works and ways to fuel it? Here are a few blogs discussing just that: A Dancer’s Guide to the Best Supplements for Muscle Recovery,Leaping For Joy: A Dancer’s Guide on How to Jump Higher, The ABCs of BCAAS: The Science-Based Facts Revealed

the principles of intuitive eating, eating healthy,

Life After Macros: The Principles of Intuitive Eating, Explained

The principles of intuitive eating can be challenging to undertake. Dancers Who Lift has always been committed to ensuring that dancers learn how to adequately fuel their bodies for the demanding lifestyle we lead. 

We find that a lot of dancers are under-fueling themselves, which is why we always start by teaching our dancers about macronutrients and how to track them. 

Both learning what your body needs and ensuring that you’re giving it what it needs is key in reaching specific physique or strength goals. 

However, tracking macros in an app can be triggering for dancers and athletes who have struggled with body image in the past. 

Luckily, macro tracking is not the only way to ensure you’re getting the nutrition you need! 

For this, we love to recommend the perfect plate method and the hand method as a means for remaining mindful about nutrition without tracking every gram consumed. 

However, for athletes that aren’t focused on specific physique goals or are in a maintenance phase, following the principles of intuitive eating can help them tune-in to the unique needs of their bodies. 

Now, before you raise your eyebrows saying, 

“Wait, but tracking macros is how I know I’ve hit my goals.”

Or

“If I eat intuitively I’ll only chips and salsa and pasta! That’s not optimal for anyone!”

Let me tell you that studies have shown that, overtime, eating intuitively predicts better psychological and behavioral health. 

On top of that, intuitive eating is scientifically associated with lower BMI and improved dietary intake (a.k.a. Intuitive eaters chose more nutrient dense foods). 

 

So, What Exactly Is Intuitive Eating?

Intuitive eating is the practice of letting go of tracking and tuning-in to your body and what it’s asking for. 

The focus is on learning to listen to your body’s natural hunger cues – eating when physically hungry and stopping when full. 

As humans we are prompted on both what and when to eat via visual, social, emotional, and even through our sense of smell. 

Think about it. We eat without physical hunger cues all the time.

For example:

You show up at your local coffee shop and they’ve just pulled the baked goods out of the oven. Everything smells fresh, warm, and delicious. Suddenly, despite having had a balanced breakfast, all you can think about is eating that muffin. 

Now, there are no rules. You can eat that muffin. But the principles of intuitive eating ask you to recognize why you want to eat the muffin. 

This ensures that you have power and agency in choosing when and what to eat! 

Another example: 

It’s Saturday night and you are attending a birthday dinner at a friends house. You’re not very hungry but it is “time” for dinner and you’re literally at this person’s house for dinner. So, you sit down and eat the meal with everyone, despite not really being very hungry. 

Is this bad? No!

Eating in community with others is anthropologically proven to build relationships and strengthen emotional bonds!  

Besides, there are a lot of reasons (other than having eaten a lot that day) that can lead to a of appetite spanning from being a bit under the weather, where you are in your cycle, or experiencing higher than normal stress levels. 

Again the principles of intuitive eating simply require you to ask yourself,

“Why am I being prompted to eat?” Before you make decisions about your food. 

 

 

mindfulness for self-care, mental health support for injury recovery

 

 

Okay, I’m Curious. What Are The Principles of Intuitive Eating?

 

Reject the diet mentality

First things first, in order to practice intuitive eating you must let go of the idea that intuitive eating is a diet. Although you may lose weight with intuitive eating, that is not the goal. 

There are no calorie or macro goals in intuitive eating. Simply learning to honor your body and as a result, learn how to adequately fuel it in a sustainable way.

 

Honor your hunger

Eat when you are hungry. Stop when you are full. So often we push past the point of hunger because of stress, timing, or even a belief that we “shouldn’t be hungry yet.” 

Learning to recognize hunger cues and respond to them is one of the most important principles of intuitive eating. 

Not sure what hunger cues look like?

Check out this chart:

 

Make peace with food

Across the board, there is no such thing as “good” and “bad” foods. 

Intuitive eating takes this principle very seriously. Eat what your body is asking for.

Will that always be the most nutrient dense choice? No. 

But we eat for so many reasons beyond nutrition. Food is fuel, yes. Some fuels offer protein and high amounts of energy. Others offer comfort and pleasure. 

Both forms of fuel are valuable. 

 

Challenge the ‘food police’

This has nothing to do with others. The principles of intuitive eating are all focused on looking inwardly. 

How many times have you said “Oh, I want to, but I shouldn’t eat that.”

Or, how many times have you said “I should eat this, but I want to eat this.”

Challenging the food police is all about recognizing that choosing to eat a sweet over chicken breast does not make you weak, and it does not mean you’ve thrown off your entire diet. 

This principle is all about removing the negative and judgmental beliefs you might hold around food choices. 

By giving yourself the foods you desire, you will more easily be able to honor your feelings of fullness. 

 

Feel your fullness

Learning when you feel full versus stuffed can be challenging – especially if you LOVE the food you’re eating. 

This is even harder if you’ve built a scarcity mindset around that favorite food. 

Studies show that restricting yourself from foods can actually lead you to overeat when they’re around. 

Think about it, if you go on vacation to Paris you’ll likely eat all the chocolate croissants and crepes you can get your hands on because they just aren’t as good here in the USA. 

When you restrict yourself from your favorite foods, you create that same type of “I-can’t-get-this-very-often” mindset. 

So, once you’ve built this trust with yourself, check in periodically throughout your meal and observe how you’re feeling. 

Is your tummy feeling slightly bloated? Are you feeling satisfied? Is your body giving you a cue to sit back away from the table?

Refer to Amber’s Chart for more fullness cues!

 

Discover the satisfaction factor

This principle of intuitive eating is all about pleasure. Take a moment to be grateful for your food, observe it’s texture, temperature, and flavor, the environment in which you’re eating. 

Taking the time to enjoy and experience your meal helps us feel satisfied and satiated. 

 

Cope with your emotions

Remember when I said intuitive eating was all about learning why you’re being prompted to eat? 

Sometimes, if we stop and listen, we learn things like: 

“Every time I get cut from an audition I feel prompted to eat. But I don’t feel that prompt when I feel good about my audition.” 

From this realization you might learn that you’re eating from a place of rejection and sadness rather than a place of celebration or accomplishment. 

Another example of emotional eating looks like,

“I find myself wanting comfort foods when i’ve had a fight with a love one.” 

While food for comfort is real, if food becomes your coping mechanism, it’s time to get curious about that response. 

Learning to cope with our stress, anxiety, rejection, and depression can help us remove food from the emotional healing. 

This allows more freedom of choice when we’re craving certain meals. 

 

Respect your body

Every body is different. If I followed a strict meal plan and lifting program for 6 weeks and you followed the same strict meal plan and lifting program for 6 weeks we’d still come out looking differently. 

No matter what, your body is your body. No amount of dieting will be able to remove a rib or make your femurs grow two inches. 

I know, it sounds silly! But diet culture has us believing that if we cut out this food group or do x,y,z thing, it might *appear* that we have grown 2 inches and lost two ribs!

Accepting the realities of your body brings peace to your mind. A peaceful mind means lower cortisol levels. Low cortisol levels mean less bloating, less anxiety, and better sleep. 

 

Exercise 

When it comes to exercise amidst the principles of intuitive eating it isn’t about tracking your caloric burn on your apple watch. This principle is all about striving to move your body more in search of a healthier life style. 

Exercising with an intuitive mindset means paying attention to when certain moves bring you joy. Then, use that joy to continue the activity. 

There are no rules except the ones we choose to impose upon ourselves! 

And yes, some rules are very very good. But when it comes to how you live your life on the daily? Do what makes your body feel best. 

 

Honor your health

This is where we start to bring in nutrition. Some people call this “gentle nutrition.”

While the principles of intuitive eating stress that you shouldn’t deny yourself of indulgences. 

Honoring your health does require you to recognize that our bodies need fruits, vegetables, proteins, fats, and whole grains to function optimally. 

Practicing intuitive eating with gentle nutrition might look like expanding your meals and snacks to be more nutritionally dense. 

For example: 

You feel a craving for salt and vinegar chips and you also recognize that you’re a little hungry. 

Serve yourself some chips and look at your plate. Ask yourself, how can I make this more nutritionally dense?

Maybe you add a few carrot sticks. 

Maybe you add some cheese slices. 

Or maybe you make yourself a protein shake because now that you think about it, you’re experiencing some brain fog. 

Honoring your health is listening to your body when it says it’s tired of eating [insert favorite food here] and actually wants something different. 

 

But What About My Macros? Do I throw those out?

No!

At Dancers Who Lift, we believe knowledge is power! 

Because you understand macros, have so much knowledge about what type of nutrition fuels your body best!

Use that knowledge to honor your health as you move through your intuitive eating journey. 

Allow yourself to recognize when your body says “I need some more protein” or “I’m craving some healthy avocado fats!”

Mostly, let yourself be free of restriction on this journey and get to know your body. 

You might learn that your body needs more carbohydrates when you’re ovulating. 

You might learn that you’ve only eaten meals because it was the “time to eat that meal.”

But you might also learn that your body knows what you need and it’s trying to tell you, if only you would listen. 

 

Want some more tips about how to honor your body? Give these blog posts a read: Keeping Things Cool: The Benefits of Deliberate Cold Exposure for Dancers, Training Tip Tuesday: Sleeping Positions, Full Body Thirty Minute Workout (aka perfection!)