Power Breakfast Recipes

Power Breakfast Recipes

School is back in session, and your alarm is going off earlier while rehearsals and homework are keeping you up later. As tempting as it may be to hit the snooze button in the morning, it’ll be worth your while to use those extra five minutes to fuel up with the most important meal of the day. Start your morning with one of these quick and easy breakfast ideas. Chock-full of protein and low in fat, these healthy and satisfying recipes will give you the energy you need to get you through to your last class.


Top two whole-wheat waffles with one cup of low-fat Greek yogurt and sliced berries. We love Kellogg’s Eggo Nutri-Grain Whole-Wheat Waffles because they toast quickly and are super yummy.


Blend a large frozen banana, one-half cup of low-fat Greek yogurt, one-half cup of skim milk, a tablespoon of peanut or almond butter and a

tablespoon of chocolate syrup.

Tip: When your bananas begin to turn brown, peel them, cut them into quarters and freeze them in a plastic bag. They’ll keep for up to two months.

Egg Sandwich

Top a whole-wheat English muffin with a large scrambled egg, three slices of a Granny Smith apple and a slice of sharp cheddar cheese.

Tip: For an extra-quick scramble, crack an egg into a mug, beat with a fork and microwave for about 45 seconds until set.

Yogurt Bowl

Mix one cup of low-fat yogurt with berries and one-half cup of a cereal high in fiber and protein, then drizzle with honey. Try Kashi’s GOLEAN Crisp! Toasted Berry Crumble.


Stressed? Call Mom!

We all know the feeling: You’ve been cut at an audition and are devastated—until you hug your mom. Suddenly, you feel much better! But what happens when your mom’s not around? According to a recent study by Seth D. Pollak, PhD, a psychology professor at the University of Wisconsin-Madison, chatting on the phone with your mom can give you the same comfort as her real-life embrace. So the next time you’re feeling stressed or down in the dumps, phone home.


Hush Your Hiccups

There’s nothing worse than getting the hiccups during a performance. But how do you get rid of them? Try this method by Luc Morris, MD, and colleagues at New York University School of Medicine: Breathe in as deeply as you can and hold it for 10 seconds. Then, without exhaling, breathe in for five more seconds. This will restrict your diaphragm and stop the spasms. Goodbye hiccups!

Did You Know?

A new study conducted at the University of Georgia found that consuming ginger every day could have anti-inflammatory effects, reducing muscle pain caused by strenuous physical activity. Up your daily dose by treating yourself to a cup of ginger tea or adding some fresh ginger to your stir-fry.

Quick Tip: A new study from the University of Essex says that exercising outdoors for just five minutes a day can boost your mental health. So instead of hitting the gym, go for a jog in the park—you’ll feel great inside and out!

Latest Posts

Meet the dancers of MDC3: Madi Smith, Diego Pasillas, and Emma Mather (left to right). Photo by Joe Toreno. Hair by Marina Migliaccio and makeup by Lisa Chamberlain, both for the Rex Agency.

Meet MDC3: The "World of Dance" Winners Who Defied the Odds

In March 2020, the same day the "World of Dance" cast got word that production would be shutting down due to a global pandemic, MDC3 artists Madison (Madi) Smith, Diego Pasillas and Emma Mather stood shoulder to shoulder onstage, bracing to hear the final results of the competition. The champion title and $1 million prize money were within reach, decided entirely by the three celebrity judges sitting in front of them. As their competitor's scores dropped from the lips of Derek Hough, Jennifer Lopez and Ne-Yo at roughly 2 percentage points below their own, viewers watched realization dawn. MDC3's mouths dropped into gigantic Oh's before their hands slapped over their faces in disbelief. Sparklers shot up while confetti rained down, and the announcer shouted, "MDC3, you are the winner of 'World of Dance'!"

It was an impressive accomplishment for any group of dancers, let alone three teenagers who'd faced rejection from the show three times over. Despite their youth (Madi is 18, Diego is 17 and Emma is 16), this moment was hard earned through years of dedicated patience.

Keep Reading SHOW LESS
Mason Evans assisting at New York City Dance Alliance in Orlando, FL (Evolve Photo & Video, courtesy Mason Evans)

5 Dancers Share What It's Really Like to Return to Competitions Right Now

For the first time since the coronavirus hit the U.S., competitions and conventions are meeting in-person once again (brimming with safety precautions, of course), and dancers couldn't be more thrilled.

We asked five standout comp kids about their recent experiences attending competitions around the country—and how they're taking advantage of these long-lost opportunities.

Keep Reading SHOW LESS
Because the future of Black dance is happening right now (Braylon Browner photographed by Rhiannon Lee, courtesy Braylon Browner)

Celebrating Black Futures Month: 4 Up-and-Coming Black Dancers Making History Right Now

Throughout the month of February, many Americans celebrate Black History Month, a period of the year dedicated to honoring the contributions of Black figures to American culture and society.

The lesser-known Black Futures Month, which is also celebrated in February—and often in conjunction with BHM—looks to art and artists to envision an equitable future for Black Americans. At Dance Spirit, we're celebrating #BlackFuturesMonth by spotlighting four young Black dancers whose dance journeys are proving that the future of Black dance is bright.

Keep Reading SHOW LESS

Editors' Picks

Enter the Cover Model Search