We love Kashi Trail Mix Chewy Granola Bars (courtesy Kashi)
There’s no doubt about it: Competitions are stressful. You’re often stuck shuttling between dressing rooms, ballrooms and hotel rooms, usually without access to healthy food—or refrigerators. That’s why we enlisted Peggy Swistak, MS, RD, CD, of Pacific Northwest Ballet, to share a list of nonperishable snacking staples that will ensure you have the energy you need to perform your best.
Your Grocery List
- tuna packets
- whole-wheat pita chips
- whole-wheat rice cakes
- unsalted whole-wheat
- mini whole-wheat or raisin bagels
- breakfast bars
- dried fruit
- mixed nuts
- peanut butter
Mix and match these healthy ingredients to make your own tasty snacks!
Swistak says: Snacks should include some high-fiber carbohydrates (for energy), low-fat protein (for staying power) and healthy fat (to help your body absorb nutrients).
Swistak’s Favorite Snack Combos
- apple slices with peanut butter
- a breakfast bar with peanut butter
- half a small bagel with peanut butter
- a banana and a handful of nuts
- a small handful of whole-wheat pita chips, rice cakes or pretzels with hummus
If you’ll have access to a cooler, pick up some (protein-packed) low-fat yogurt, string cheese and hummus packets (we love Sabra Hummus Singles) to add to your snack mix.
Portion control is key! According to Swistak, a snack is 150-–200 calories (or up to 250 on a day you’re dancing nonstop). When it comes to peanut butter, keep your serving to 1 tablespoon.
DID YOU KNOW?
Blinking may give your brain a much-needed break, helping you process the corrections your teacher gave you during that last adagio. Researchers at Osaka University in Japan claim we blink for more reasons than to keep our eyes moist—a blink might actually tell our brains to switch into processing mode after receiving information.
TALK YOUR NERVES AWAY
You know the feeling: You’re standing in the wings waiting to perform when you catch a glimpse of the enormous audience, including all your family and friends. Suddenly you’re overtaken by stage fright. The cure? Talk it out with other dancers backstage. According to a recent study at the University of California, Los Angeles, describing feelings of anxiety the moment you recognize them can help you feel less afraid.
FEELING DOWN IN THE DUMPS? Wake up earlier! A new study at the University of Toronto found that early risers tend to have a more positive outlook than those who sleep late.
Dance is a powerful form of expression, and Ahmad Joudeh is using its influence to promote peace.
The 27-year-old is a Palestinian refugee, whose decision to pursue his passion for ballet has made him the target of death threats from terrorist organizations. Despite the danger, Joudeh has decided to continue on his path as a dancer, using his performances as an opportunity to spread a message of peace and cultural awareness.
For 14-year-old Averi Hodgson, focusing on her ballet training while growing up was never easy: She's suffered from epilepsy since she was in first grade, and later, she was also diagnosed with scoliosis. Here, she tells her story of perseverance—and how her determination earned her a spot at the School of American Ballet's 2017 summer intensive.
"Late Late Show" host James Corden was one of the many, many people shocked by President Trump's sudden decision to ban transgender people from the military yesterday. And he decided to voice his outrage in the way most likely to rile a President who's uncomfortable with anything "un-manly": through a big, beautiful, extra-sparkly song-and-dance routine.
In addition to training, competing and winning titles in just about every style you can think of, 13-year-old Kaylee Quinn is a regular on the sci-fi drama "Stitchers," playing the younger version of the show's main character. Her path in dance hasn't been without challenges, though. Last summer, Kaylee won the Hope Award at her regional Youth America Grand Prix, but wasn't sure she'd be able to compete at the NYC finals due to a broken foot. Patience paid off: With her doctor's blessing, Kaylee danced her variations in flat shoes and won the gold medal.
Week 2 of Misty Copeland as guest judge, week 2 of merciless cuts...How can the final episodes of "World of Dance" possibly live up to the sheer dramaaaaaaaaa of last night's episode? Well, based on the nail-biting results dished out by Copeland and Co. last night, the competition is only going to get fiercer from here. Without further ado, last night's results, as told by Kween Misty.
Every ballet dancer knows the time, sweat, and occasional tears the art form demands. But many non-dancers are clueless about just how much work a ballet dancer puts into perfecting his or her dancing. So when the mainstream crowd recognizes our crazy work ethic, we'll accept the round of applause any way it comes—even if it comes via four men in tutus. Yep, we're talking about "The Try Guys Try Ballet" video.