It’s that time of year again! Candy, baked goods and sugary drinks are plentiful, and comfort food is a hallmark of the season.
It seems from the months of October to December, we are bombarded with appetizing temptations everywhere we go. For the health conscious dancer, this can be especially frustrating, since we associate these delights with family, friends and memorable activities.
However, life is to be enjoyed! And indulging a bit during the holidays is not only normal but can contribute to a balanced social and mental state.
Nevertheless, since we understand a dancer’s need to remain healthy in order to dance their best, we have compiled a list of suggestions, from alternative foods to mental exercises in order to help combat the foils of the season.
*Disclaimer* This article is intended to offer helpful suggestions for maintaining a healthy lifestyle (not a weight loss diet) based on data compiled from various nutrition-based articles and is intended for those who are old enough to control their own diet. These suggestions should be used in a balanced way and we are in no way advocating a “diet plan” for anyone. Particularly for the active young person, adequate caloric intake is a must!
Below is a chart of the recommended daily caloric intake needed to maintain a healthy weight according to age, gender, and physical activity level:
- Drink plenty of water. Ok, you’ve probably heard this one so many times, it’s become a cliché. But it’s true! The body is composed of anywhere between 50-78% water, depending on age and gender, and it is required in order for the body to function properly and efficiently and flushes out unwanted toxins from the body.
- What if you don’t like water? Fortunately, there are a number of naturally flavored waters, and of course, there is always fruit and herbs which can add a lovely hint of flavor to your regular water. Here’s a list of suggestions: https://deliciouslyorganic.net/flavored-water-recipes/
- How much should you drink? For a table of the recommended amount of water to drink per day, follow this link:
- Learn to enjoy alternatives. Finding healthy alternatives to certain foods has become easier as increasingly more options are available in stores and abundant information is provided on the internet. Many find that once they develop a taste for these alternatives, they taste just as good to them if not better than the unhealthy version.
For a list of examples, follow this link:
- Watch your sugar! It’s become common knowledge that sugar is a major contributor to a slew of health issues both small and large. It’s hidden in a lot of the everyday foods and condiments, (even “healthy” or “organic” versions), often under alternative names (e.g. anything ending in –OSE). Taking the time to read the ingredients on a label can open your eyes to hidden sugars, and help you to make better choices. Natural sugar substitutes (e.g. stevia, monk fruit) are now used in many products or even no sweeteners at all. Just by being aware of your sugar intake and lessening it in your regular food items, you can alleviate the “guilt” you might feel when you do decide to indulge in that dessert! Speaking of that…
For a list of healthy sugar substitutes visit this site:
- Indulge! Yes, sometimes it’s ok to just enjoy the food you’re craving. In fact, mentally this can be healthy as it can help you to stop obsessing over a certain food, nix the craving and move on! Not only that, you may find that the thing you were reluctant to give up wasn’t all that good to start with, making it easier to reject next time. Also, try just having a small portion of the thing you’re craving since…
Here is a great article from the Huffington Post on why indulging occasionally is good for you (you’re welcome!):
- A little goes a long way. Portion control is key if you want to have a balanced and healthy diet. If you are typically a big eater, going back for seconds or thirds, try drinking a glass of water, having a salad or an apple before a meal, to help you feel full on less. Eating slowly and really enjoying your food is also important since it takes an estimated 20 minutes after eating for the brain to register that you are full. If you find after waiting this time you are still hungry, help yourself to another portion, filling at least half of the plate with vegetables or salad.
Below is a link to a government-funded website which gives suggestions on portion sizes for all the food groups as well as their respective nutritional facts:
These are just a few recommendations to help balance out the indulgences of the season. We hope you have enjoyed them. Stay tuned for a future article completing the list!