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We have been talking a lot about the food aspect of the health of dancers, but not a lot about what we intake as fluids. I see a lot of major coffee drinkers starting at the age of eight years old trying to keep up the energy levels. While that is the most common way to get some quick energy in, there is more health-conscious alternatives that give longer lasting results. And these drinks will offer all ages a chance to partake. My favorite drink out of these two websites offered is the matcha powders and I actually drink this every day! I love the taste, the different variations you can create, and how quick it is to make the drink itself. If the taste of matcha isn't your cup of tea which is not an uncommon opinion. You can always go for tea! Iced tea is such a cooling, tasty and refreshing beverage that gives the right twist of sugary and caffeinated.

Photo from simply recipes

Another good way to fuel your body as a dancer are smoothies. This isn't anything new, but not a lot of people participate in the making of smoothies. I can see why. Gettig a coffee is quick and easy and of course premade for the consumer. The downside of smoothies is the making. You do need to be the one to buy all the ingredients and sit and blend it out. But in my opinion, health is better than immediate satisfaction and that is something that these eight-year-olds need to grasp as well.

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Snaking isn't a meal, but it is definitely just as important as any of the main meals. While some may say it isn't as important, the reasoning for its importance is really because that is wat keeps the energy going through those long hours of dancing hardcore. Whether we realize it or not it enhances focus, maintains energy levels, supports muscle recovery, and prevents fatigue and possible injury. Many positives for such a small bite, right? One thing I will say is that I was and still am a very big snacker. It is by far the easiest way to eat during dance rehearsals. If you can't pack a meal, pack a couple of snacks! My favorite snacks to bring till this day are Nutri grain bars, cheese sticks, beef jerky and some type of yogurt.

Other ideas could be snacks like tuna salad with crackers, anything with white bread, oat bites, granola bars, trail mix, or my favorite which is fruit. Snacking is where, by far, the best choices I see be made from dancers. It is easier to pick and grab and go. So, it doesn't really surprise me. But! there are always those people that will chose Wendys, so in hopes I catch one of those people. Snacking is a lot easier than you may think, give one of these a try.

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Last meal or should I say first meal, breakfast! Here is another extremely helpful site for ideas. What I like about this site specifically is that it offers quick recipes but aren't foods that are put in the microwave quick. You make them yourself yet save so much time. The reasoning for this trait being so appealing for dancers is because the mornings are the trickiest times. Extremely early mornings and all you would really have tie for is to get ready, not even having the energy to move a muscle to make yourself something Being able to make something the night before like the infamous overnight oats, is a great example of something that is quick but very nutritious. Although we as dancers want to fuel from sleep more than food, the food we intake is what primarily gets us through those long rehearsals. Especially what we eat to start our day. As corny as it may sound, breakfast is the most important meal of the day. It is the fuel, the energizer and the start to our very long day.

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From our previous talking about dinner, like I said we're moving backwards. So, you can guess what's next. LUNCH! Lunch is most likely the most frequently skipped meal as a dancer because these lunch hours, usually between 12:00 PM and 1:00 PM says chefsresources. Those hours are usually the middle of our practice in which some people might not even bring lunch for that matter. Although lunch is the most difficult for us dancers, we must make it a point to take part in lunch time. Like I keep saying, food is our fuel, besides our passion ;) My favorite site to reference is Healthy Recipes for Dancers - Dance Nutrition. They are able to harvest the best meals with step-by-step guidance as well as the why. Why those meals serve the dancer. An let's not forget to add that this site is for dancers! It can't get any more awesome than that. My favorite meal that they have for lunch is Ambassador Nikki Rooks DIY Poke Bowls Dancers. Dancers are the first types of people to create unhealthy habits for the sake of their craft. It is time to make healthy habits for your craft and one simple step forward is to pack your lunch.

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Dinner Essentials

To start, I have been a dancer myself, so I have been around other dancers and have seen all the different habits that are most common in the dance world. I now teach dance, and I still see some of the food habits of dancers from ages spanning from eight years old to nineteen years old. For my first blog, I decided to work backwards and talk about dinner first. As dancers we work out an extensive amount so making sure that at the end of our long day, what we eat is beneficial. Making sure that your meals always consist of some sort of protein, my go-to is salmon, a carb, mine is baguette bread, and some greens, mine is a salad. Straying away from things that are quick and easy because more times than most it lacks the nutritional benefits your body needs. There are also so many benefits from eating right:

Photo from BlogPost. You'll also find a link so easy dinner recipes!