https://www.eatingwithal.com/blog daily 0.75 2025-05-23 https://www.eatingwithal.com/blog/my-best-constipation-tips monthly 0.5 2025-05-27 https://www.eatingwithal.com/blog/how-to-improve-your-mindset-around-food-choices monthly 0.5 2024-10-29 https://www.eatingwithal.com/blog/the-problem-in-pro-dance-no-one-is-talking-about monthly 0.5 2024-08-03 https://www.eatingwithal.com/blog/hypothyroidism-info-for-dancers-part-2 monthly 0.5 2024-05-19 https://www.eatingwithal.com/blog/so-you-wanna-get-toned monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/d5d7a56f-fdbf-4a8f-af0d-cf387fbb56ff/Screenshot+2024-05-14+at+11.57.45+AM.png Blog - How To Get “Toned” — Without Crash Dieting & Being Miserable - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/e109cde6-e598-4891-b191-eaf95be054a1/Screenshot+2024-05-14+at+12.01.35+PM.png Blog - How To Get “Toned” — Without Crash Dieting & Being Miserable - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eatingwithal.com/blog/hypothyroidism-info-for-dancers-part-1 monthly 0.5 2024-04-26 https://www.eatingwithal.com/blog/iron-deficiency-info-for-dancers monthly 0.5 2024-03-25 https://www.eatingwithal.com/blog/how-to-fall-asleep-faster-after-evening-dance-class-or-practice monthly 0.5 2024-08-03 https://www.eatingwithal.com/blog/blood-sugar-balance-for-dancers-the-key-to-better-energy monthly 0.5 2024-01-15 https://www.eatingwithal.com/blog/why-dancers-really-need-carbs monthly 0.5 2024-03-29 https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/7d8fe7a0-8ef7-4b25-86f3-32849d1f4098/Screenshot+2023-10-24+at+2.34.45+PM.png Blog - Why Dancers Really Need Carbs - I had a client come to me who previously worked with a nutrition coach that told her the only carbs she was “allowed” to have each day was ½ cup of rice. This same client was also a 4x NBA dancer and dancing at intense levels for more than 20 hours a week… I’ve heard horror stories of dancers being advised—by nutritionists wildly enough —to not eat bananas because of the carb and sugar content. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/a04aed56-d0f8-4fb0-a60a-7819d8ca60d7/IMG_5593.jpg Blog - Why Dancers Really Need Carbs - Okay, so how much carbs? If you have a history of eating low carb and feel apprehensive about eating more carbs, start with at least 100 grams per day (this is the bare minimum), or roughly 25 to 35 grams per meal plus 1 or 2 snacks with about 15 to 20 grams. For meals, this could look like a cup of rice, a potato, or a serving of pasta. For snacks, this could look like a bowl of fresh fruit, ½ a cup of oatmeal, a handful of pretzels or crackers. It’s impossible to give an exact number for recommended carb amounts, because everyone’s needs are so different depending on factors like activity level, goals, health, and more. A common way to give carb recommendations is percentage of daily calories, but even that can be tough. https://www.eatingwithal.com/blog/how-to-make-night-time-eating-work-for-you monthly 0.5 2023-07-26 https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/aa62f24f-ba0a-4a34-9f6a-132f4c94322b/IMG_5331.jpg Blog - How to Make Night Time Eating Work for You - So, let’s fix that! Because you know I’m all about educating and empowering you so that you can remove the stress, guilt, and confusion around your food choices. First and foremost… There is NOTHING wrong with eating at night*. You don’t burn less calories because you ate at night. The food you eat in the evening doesn’t automatically turn into body fat. *For clarity, let’s define “night time eating” as eating between dinner time and bedtime. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/5712a642-d1fa-4b51-afb1-f636e9617e39/IMG_4201.jpg Blog - How to Make Night Time Eating Work for You *Late night hunger is also going to increase when you have dance at night, because: 1) You’re probably eating even less calories overall since you might not be having a real dinner due to the timing of dance. 2) You’re burning calories so your energy/food needs are even higher than non-dance days. So, it’s extra important to eat enough food throughout the day BEFORE you have dance! https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/2d1ccdc0-5508-4367-bb95-9f2f87271c37/IMG_4355.jpeg Blog - How to Make Night Time Eating Work for You - If you’re craving ice cream, but instead you make a protein shake, 9 times out of 10 you’re probably still going to want the ice cream. If you’re craving popcorn, but you decide to eat carrots and hummus instead… you’re still going to want popcorn later! Allowing yourself to have the snack you want is actually a good, productive thing. If you are constantly restricting yourself from foods you enjoy, you’ll end up feeling totally out of control around them later on (and probably overeat them)! https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/3266fde5-d584-4719-9ae5-185bc900c698/Screenshot+2023-07-26+at+3.59.48+PM.jpg Blog - How to Make Night Time Eating Work for You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/b78f8269-eced-412d-a361-0ad9ab53892e/Screenshot+2023-07-26+at+4.14.41+PM.png Blog - How to Make Night Time Eating Work for You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/2a7765d5-8b9a-446a-af30-b9663dc07394/Screenshot+2023-07-26+at+4.27.50+PM.png Blog - How to Make Night Time Eating Work for You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/e26c5e14-77a5-4370-a3c0-b7edb512792b/Screenshot+2023-07-26+at+4.34.25+PM.png Blog - How to Make Night Time Eating Work for You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eatingwithal.com/blog/bloating-101-everything-you-never-knew monthly 0.5 2024-08-03 https://www.eatingwithal.com/blog/how-i-improved-my-period-cramps monthly 0.5 2023-03-24 https://www.eatingwithal.com/blog/whats-the-deal-with-dairy monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/34ceb87e-cfe6-46e8-a8d8-a01afa1d442e/Screenshot+2023-02-07+at+11.18.48+AM.png Blog - What’s the deal with dairy? Is it healthy? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/c4a985fc-2982-482e-bfb4-c3ede43b4270/Screenshot+2023-02-07+at+11.19.25+AM.png Blog - What’s the deal with dairy? Is it healthy? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eatingwithal.com/blog/audition-nutrition-mistakes monthly 0.5 2023-02-22 https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/d5f5b276-107e-4437-9beb-66f1e303d233/audition+pic.jpg Blog - Top Nutrition Mistakes Dancers Make When Preparing for Auditions - Alright y’all audition season IS UPON US! We’re already into the second month of 2023, and auditions will be here before you know it. Have you started putting in the work for your nutrition goals? I sure hope so, but if not that’s okay too, I’m here to help. Whether you’ve already started, or you’re working on formulating a plan to get cracking, I want to walk you through the most common mistakes I see dancers make when preparing for auditions. And, more importantly, give you the knowledge to avoid those mistakes and know exactly what to do instead. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/e5e88c3f-0bf8-4ac1-909d-19fef006de89/Screenshot+2023-02-07+at+3.07.19+PM.png Blog - Top Nutrition Mistakes Dancers Make When Preparing for Auditions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eatingwithal.com/blog/protein-needs-for-dancers monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/5158f00b-42ec-4fe6-8f61-b6c16b81e0c9/IMG_7062.jpeg Blog - Protein Needs for Dancers - What is protein & why do we need it? Protein is one of the three macronutrients (fats and carbohydrates are the other two). Proteins are organic molecules made up of amino acids, which are the building blocks of life. There are essential amino acids and non-essential amino acids (go figure). “Essential” means our bodies cannot produce them, therefore we must get them from food. “Non-essential” means the opposite, obviously, our bodies can make them. Amino acids are the building blocks for most stuff in our bodies, including muscle, tissue, organs, nerves, and more. Think of them like Legos—they can be broken down and re-assembled in a lot of different ways. Protein is essential for muscle repair and recovery. Unlike extra fat (which we can easily store), we don’t store lots of extra amino acids. Protein is always being used and recycled in the body. If we don’t get enough protein, our body will start to take protein from parts of the body we need, such as our muscles. SO, we have to constantly replenish protein by eating it. https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/1675801117324-BVTREVTK90CXJI9T3NIF/unsplash-image-4zm5e0ZgYjE.jpg Blog - Protein Needs for Dancers - The Recommended Dietary Allowance (RDA) for protein is 0.36g per lb of body weight. So, if I weigh 140lbs, my RDA for protein would be 140lb x .36g = 50g. Does 50g of protein per day sound super low to you? Because it does to me. Here’s the problem with the RDA: they were developed in the WWII era as a way to prevent malnutrition, it’s basically a very general recommendation for the BARE MINIMUM amount of nutrients you need to eat to still survive. It is not necessarily a recommendation for nutrient intake needed for OPTIMAL health. The RDA for protein also assumes a highly sedentary person that doesn’t do any exercise. Translation = RDAs are kind of pointless, so if anyone tries to tell you that you don’t need much protein because the RDA is only .36g/lb, well, they aren’t exactly correct. Anyways… There are a lot of different studies that have drawn different conclusions about ideal amounts of protein. To summarize, the most broadly accepted and utilized range (especially in the fitness/exercise nutrition community) is somewhere between 0.6g — 1.1 g per lb of body weight. https://www.eatingwithal.com/blog/monster-cookie-energy-bites monthly 0.5 2023-02-07 https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/f16f976a-91e9-42c1-8c8b-93e0aa50a758/tempImageY64hhD.jpg Blog - Monster Cookie Energy Bites - I. LOVE. M&MS. So freaking much. M&M cookies are my favorite cookies, so obviously the best kind of energy bites are the kind that closely resemble M&M cookies. These things are the holy grail of game day snacks! When you’re too hot to eat real food, don’t have time to eat a full meal, are too nervous, and don’t want a bunch of food in your stomach because you’re running around and dancing all day. With lots of carbs from the oatmeal, honey, and M&Ms, and fat from the peanut butter, they really are the perfect way to get a boost of energy when it’s hard to stomach most foods. Ingredients: 3 cups gluten free rolled oats 1 cup creamy peanut butter 1/2 cup honey 1 scoop vanilla protein powder 1/2 cup-ish mini M&Ms 1/3 cup mini chocolate chips https://images.squarespace-cdn.com/content/v1/63d3fc4cda4fa20f4047e672/c73f5164-e868-45f4-bd37-40b5c083a7cc/tempImage96UGe5.jpg Blog - Monster Cookie Energy Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.eatingwithal.com/blog/category/Photos monthly 0.5 https://www.eatingwithal.com/blog/category/Design monthly 0.5 https://www.eatingwithal.com/blog/category/Blood+Sugar monthly 0.5 https://www.eatingwithal.com/blog/category/Fashion monthly 0.5 https://www.eatingwithal.com/blog/category/Dance monthly 0.5 https://www.eatingwithal.com/blog/category/Lifestyle monthly 0.5 https://www.eatingwithal.com/blog/category/Recipes monthly 0.5 https://www.eatingwithal.com/blog/category/Digestion monthly 0.5 https://www.eatingwithal.com/blog/category/Nutrition+Tips 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