Tuesday, April 11, 2017

Healthy Snacks for Busy Dancers

As a follow-up to last week's message from Miss Tanisha about how to fuel a healthy dancer's body, here are some great easy and healthy stacks that can work well for busy dancers!

10 Healthy Snacks for the Busy Dancer
May 23, 2013 by Kathi Martuza
Dancers are busy people –
Flitting around between school, dance classes, rehearsals and performances…It can be difficult to find the time to fuel yourself properly to best perform your craft.
During my 15-year career as a professional ballet dancer, I found it pivotal to my performance to plan ahead and bring lots of healthy snacks that gave me tons of energy without ever causing me to feel too full to dance.
When searching for a healthy snack, a good rule of thumb is to find one that will give you a healthy protein, a healthy fat and a healthy complex carbohydrate. With this in mind, here are my top 10 favorite healthy snacks for busy dancers on the go!

1. Avocado toast

Toast 1 piece of good-quality gluten free or whole wheat bread, smear with half an avocado, sprinkle with salt and pepper and enjoy!

Photo by Ewan Munro 

2. Hard boiled eggs

Cover desired number of eggs with an inch of water in a pot with a lid. Bring to a boil on the stovetop on HIGH. Turn burner down to low and simmer for 7 minutes. Rinse in cold water. Peel, add a little salt and pepper and enjoy!

3. Hummus and carrots

Scrub carrots clean, dip in your favorite hummus and enjoy!

4. Banana/apples/celery with nut butter

Prepare your banana, apple slices or celery sticks, smear with 1-2 Tbsp. of your favorite nut butter (peanut, almond, cashew, sunflower, soy) and enjoy!

5. Popcorn with coconut oil

Heat 2 Tbsp. of organic coconut oil in a large pot on the stovetop over medium-high heat. When the oil is hot put a kernel or two of popcorn into pot and wait for them to pop. Add ½ cup popcorn kernels, cover with lid and gently shake over the burner until it all pops – about 5 seconds – and enjoy!

6. Avocado with salsa

Slice an avocado in half. Keep the pit in half of the avocado and store in a plastic bag/container in the refrigerator for later. Take the other avocado half and fill the “cup” with your favorite salsa. Eat with a spoon and enjoy! (For an easy and fresh salsa recipe check out my fresh salsa recipe.)
Photo by cyclonebill

7. Edamame

Boil edamame in a large pot of boiling water on the stovetop according to the directions on the package. Drain, rinse with cold water, sprinkle with a little salt, and enjoy!

8. Nuts, dried fruit and dark chocolate chips

Mix together raw or roasted almonds, cashews, walnuts, pecans, sunflower seeds, pumpkin seeds, with dried cranberries, cherries, apricots, mango, pineapple…add a few dark chocolate chips and Voila! Your very own trail mix to enjoy!

9. Grains with olive oil, soy sauce, siracha

Make grains such as brown rice, quinoa or millet, ahead of time. Divide into small portable containers, toss with 1-2 Tbsp. good quality olive oil, a little soy sauce to taste and, if you like spice, try adding a little Siracha sauce (can be found in the Asian section of most supermarkets). Take a spoon with you and enjoy!

10. Protein/veggie “rolls”

Take thin sliced oven-roasted chicken/turkey breast and lay flat. Put 1 piece of good quality cheese in the center, along with a slice of avocado and a slice of cucumber…roll it up and enjoy!

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