Thinkstock

How to Feed Your Brain

From 8 am calculus exams to rigorous evening rehearsals, dancers require a lot of mental focus to get through the day. DS chatted with registered dietitian Marie Scioscia of The Ailey School for tips on what to eat to keep your brain running on all cylinders.


When it comes to immediate brainpower, there's no single miracle food. “The key to sustained mental focus is a balance of carbohydrates and protein," Scioscia says.

Carbs increase your blood sugar, giving you a lift in mental energy. But be careful not to rely on simple sugars or concentrated natural sugars alone. While fruit juices or candy will give you an immediate boost of energy, they'll have you crashing almost as fast. Complex carbs, like oatmeal and other whole grains, give you a steadier rise and fall in blood sugar, keeping you focused longer. They also increase your brain's production of serotonin, which keeps you calm and happy—perfect for that stressful pop quiz!

Protein, which slows the digestion of both simple and complex carbs, provides even more protection from that dreaded crash. Plus, it increases your brain's production of dopamine, a chemical that helps you concentrate.

If you want a long career, your body isn't the only thing that needs to stay in shape. “Keep your mind sharper longer by eating a balanced, plant-based diet with enough protein and healthy fats," Scioscia says. Why plant-based? Your brain needs oxygen and nutrients, which are carried by the blood. High-fiber fruits, vegetables and whole grains help keep your arteries clear so that nutrient-rich blood can reach your brain. Healthy fats—like fatty fish and walnuts—also enhance blood flow.

Brainpower breakfast: Try a scrambled egg on top of a whole-grain English muffin with a side of sliced strawberries for a breakfast that's sure to power you through your morning.

Thinkstock


Brainpower lunch: Mix a salad of canned tuna fish, olive oil–based mayonnaise, curry powder, raisins and walnuts on a whole-grain roll. Now that's a lunch that'll keep you sharp for hours!

Thinkstock


Brainpower dinner: Brush a grilled chicken breast with rosemary olive oil and serve it alongside brown rice, with a sauté of kale, apples, garlic and olive oil. Of course, blueberries are for dessert!

Thinkstock

Latest Posts


Because you know you've always wondered... (Getty Images)

Sounding Off: Here's What Your Favorite Musicians Think of Dance Routines Set to Their Songs

In the competition world, a small group of musicians has attained almost cultlike status, with choreographers turning to their tracks over and over. We know how we feel about these bangers—there's a reason we can't stop dancing to them—but how do the musicians feel about us? We caught up with three contemporary artists whose music has dominated the competition scene recently, and gauged their reactions to the dances set to their life's work.

Keep Reading SHOW LESS
Including this incredibly powerful piece by Travis Wall for "So You Think You Can Dance" (Adam Rose/FOX)

Here Are the 2020 Emmy Nominations for Outstanding Choreography

Our favorite season? Awards season, of course! Congratulations to the six choreographers who received Emmy nominations for their fabulous television work. This year, the Emmys thought outside the usual "So You Think You Can Dance" and "World of Dance" box, and we're delighted to see some of our fave choreographers getting recognition.

Here are all the works up for Emmys this year:

Keep Reading SHOW LESS
Project 21 dancers (from left) Selena Hamilton, Gracyn French, and Dyllan Blackburn (Photo by Quinn Wharton; hair and makeup throughout by Angela Huff for Mark Edward Inc.)

How Project 21 Is Shaping the Next Generation of Competition-Dance Standouts

"I wish I had a better story about the name," says Molly Long, founder of the Orange County, CA–based dance studio Project 21. In truth, it's a play on the fact that she was born on the twenty-first of August, and 21 is her favorite number. "I was away on a teaching tour, the audition announcement was going live on Instagram the next day, and I desperately needed a name. Project 21 was just the least cheesy of the options I thought of!"

The fact that fans might expect the name to have some profound meaning speaks to the near-mythic status Project 21 has achieved on the competition and convention scene since its founding in 2014. Long's dancers are all wholly individual, yet jell seamlessly as a group, and are consistently snagging top prizes everywhere on the circuit. Each season brings a slew of new accolades, high-caliber faculty, and legions of devoted followers.

The industry has taken notice of the studio's unique ethos. "Molly gets through to her dancers in a special way, and they have this incomparable level of commitment to their craft as a result," says dancer and choreographer Billy Bell, who's worked closely with Long and her dancers. "That's what sets them apart—it's like a little dose of magic."

Keep Reading SHOW LESS

Editors' Picks

contest
Enter the Cover Model Search