 For Delicious Whey Protein and Whole raw
fuel bars try Fitfuel.com (Naj particulary
recommends LaraBars and BNRG Power Crunch Bars
from FitFuel.com
Foods for Dancer
Health
1. Oatmeal- a low-GI
carbohydrate that helps provide sustained energy and is also great
for lowering cholesterol. Avoid sweetened instant brands.
2. Salmon (canned or fresh)-
contains high-quality protein and omega-3 fatty acids great for hair
and ski and a great anti-oxident for overall health and heart.
Canned salmon has the added benefit of providing extra calcium from
the tiny, edible bones.
3. Bananas - great source of
carbohydrates and potassium. Eaten after activity, they can help
prevent lactic acid buildup and resulting muscle cramps.
4. Broccoli- rich
in minerals such as calcium, potassium, and iron. It also contains
many anit-oxidant vitamins.
5. Nonfat plain yogurt or
low-fat cheese- great source of protein, calcium, and
high-quality carbohydrates.
6. Beans-Beans are rich in
vitamins, minerals, protein, and high-quality carbohydrates.
7. Lean roast beef-
most nutrient-dense form of meat. It contains iron, zinc, and
vitamin B. Zinc aids in healing, and iron is vital for proper oxygen
transport.
8. Nuts - and peanut butter are a
great source of heart-healthy fats and minerals.
Smoothies
Preparing you own smoothies is a cool way
to add a healthy treat. The liquids digest more quickly and
won't leave you feeling full long. You can add many
nutritional things to your smoothie such as milk or yogurt for
calcium, Fruits add fiber to your diet. The a rich source
of nutrition such as antioxident vitamin C and A, minerals such as
potassium for your muscles and enzymes and other nutrients that help
in everything from healing to cancer.
Tips
- Blend for 2 or 4 minute to break down
chunks of fruit or ice (a high setting usually works best.
- Use fresh or frozen fruits without
sugar (frozen fruits will eliminate the need for some
ice If you need sweeteners, use sparingly according to
your taste
- Freeze overripe fruit for your next
smoothie Remove seeds from fruits
like kiwi before freezing
- Melon's high water content can make
your smoothie watery tasting. Use sparingly or add more
juice or yogurt for flavor.
- Freeze yogurt in an icecube
tray. Use a cube or two to thicken your next smoothie
- If a smoothie is too thick, add, milk,
soy milk or juice.
- Use caution with grapes, the skins
tend to be bitter
- If your blender blades get
stuck unplug, add a little liquid and shake the blender
container. NEVER but
you hand in the blender.
- Use at least one fruit and one binder
such as ice or yogurt, then let your creativity run
wild!
Ideas to get you
started:
Fruits - Bananas, Strawberries, Blueberries, Peaches,
Pineapples, Apricots, Mangos, Carrots
Binders - Yogurt,
Ice, Milk, Soy Milk, Frozen yogurt, Tofu, ice cream
Sweetener - Honey,
molasses, Dates, concentrated juices, artificial sweetener, Jam or
jelly
Flavorings - Spices
such as cinnamon, nutmeg, ginger or mint, vanilla, almond
extract
Extra
Nutrition - Wheat Germ, Oatmeal,
Flaxseed, Peanut butter, Nuts, or Powdered Greens
such as Spirulina or Blue Algae
Here's a link to Smoothie Central for Many recipes and
Ideas
Easy Traveling Healthy Foods
for you Dance Bag
It is important that for a dancer to concentrate on
eating a little more healthy diet. But, we may be on the run, going
from work to class or maybe even traveling to a workshop somewhere.
Foods that can be easily containerized and carried with can add good
nutrition and keep us energized.
As, dancers we also have extra nutritional needs. We need extra
calcium for strong bones and to prevent future osteoporosis and
potassium to help restore fluid balance after dance. Folate, a form
of water-soluble vitamin B is necessary for the production and
maintenance of new cells. Fiber keeps the digestive system running
smoothly and helps rid the blood of artery-clogging cholesterol.
Juices: Especially suggested for the dancer are
boxes of calcium enriched orange juice for energy, calcium and
vitamin C.
Veggies: Combine Broccoli or leafy greens like
kale, spinach and collard greens with carrots, celery and other
sturdy vegetables and seal in a plastic container for a great source
of calcium.
Whole grained crackers or snacks: Since bread is
a little soft, try packing some whole-grained crackers or snacks for
folate and fiber.
Dried Fruits: Naturally, all dried fruits are
dance bag material because they're already squashed and
weird-looking. What is important, they have flavor and vitamins.
Just 10 apricots supply potassium as well as vitamin A and Iron. And
dried figs add additional calcium to our diets.
Bananas: Bananas are rich in potassium.
Citrus fruit: Oranges or grapefruit are great
for folate
Strawberries: They can be carried in a plastic
container and are also rich in folate.
Nuts and sunflower seeds: they are a great
source of unsaturated fats which the body needs to store and
transport fat-soluble vitamins like A, D, & E.
Oatmeal or dried soups: If you are fortunate
enough to have hot water at your studio or hotel room, these are an
excellent source of fiber.
Water: A dancer should consume at least 4 to 10
ounces every 15 minutes during a moderate workout to refresh her
cells, rid her body of toxins and keep her body healthy.
Consider energizing your life with the many nutritious,
durable foods that can easily be tossed in a plastic container and
in your bag. Just don’t forget to pack a fork and burp the lid
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