A dancer's day on a plate
Posted on 19 May 2014
What you put into your body is so important - not only does it fuel your body, it helps enhance your fitness results and eating well should make you feel great both inside and out. But there is just so much information out there which means many of us are too overwhelmed or busy to figure out what we really should and shouldn't be eating.
To help, we have caught up with some of our ambassadors to find out what fuels their action packed days. Our ambassadors are experts in their field and understand the important role of balanced nutrition in leading a healthy life, and we are thrilled to be able to tap into their expertise.
ERIN'S DAY ON A PLATE
Dancer's are famed for their lean, long, toned physiques and our amazing ambassador Erin Stutland - founder of Shrink Session - is no exception. We caught up with her to find out what her typical diet consists of to maintain her toned physique and energy levels.
Breakfast: oatmeal with almond milk, bananas, berries and flaxseed + English breakfast tea.
Oats are a great source of soluble fibre and according to studies, the beta-glucan fibre found in oats can help regulate your appetite for up to 4 hours as well as help lower cholesterol. They are perfect after an intense morning training session to make sure you feel full and aren't reaching for more food constantly throughout the morning.
Flaxseeds are a rich soure of Omega 3 and help strengthen your immune system.They are super easy to add to breakfasts, yoghurt and baked goods.
Berries provide a great source of antioxidants and are a great way to add natural sweetness without too much sugar while consuming a great variety of nutrients
Lunch: green salad with broccoli, beets, chickpeas, asparagus, balsamic vinegar + oil, salt and pepper.
Beetroots are packed with phytonutrients called betalains that provide antioxidant and anti-inflammatory support to the body. They are also high in minerals such as calcium and magnesium that help with bone mineralization and muscle contraction.
Chickpeas are high in both protein + fibre that help keep blood sugars steady and control insulin output.
Black pepper improves digestion and has antioxidant and antibacterial effects.
The American Journal of clinical nutrition suggests eating 5 – 9 serves of salad or veggies a day is ideal for helping prevent chronic diseases. Drinking smoothies/ juice are a great way to get in some extra greens into your day.
Plus the most nourishing alkaline foods are green vegetables and leafy greens that help improve bone density and serum growth hormone concentrations and also help to prevent muscle wastage. So fitting in a green smoothie or two is a really easy way to ensure you are reaping the benefits of all your hard work training.
Check out Erin's Everthing but...Green Smoothie recipe.
Dinner: Black bean and Spinach burritos (I love Mexican food)
This is a great vegetarian dinner option.
Spinach is packed with iron which is proven to help increase performance for longer in women, and as women are highly susceptible to low iron which leads to low energy levels, it is important to boost iron in our diets.
Black beans are a good source of protein which is essential to repair the body and nourish the immune system. They also contain fibre that helps to delay glucose absorption keeping our blood sugar more stable as well as supporting healthy digestion and colon health.
Plus adding good fats like avocado helps increase essential oils in your diet, and good fats can help the breakdown of food in your digestive tract for better digestion. Avocado also contains the antioxidant vitamin E and it’s also a good mono-unsaturated fat that’s acts as an anti-inflammatory.
Get the recipe for Erin's Black bean and spinach burritos here.
Balance is key. I try to avoid too much sugar during the week, but treat myself on the weekends, because I definitely have a sweet tooth. I also avoid a lot dairy, just because I don't think you really need it.That said, a cheese plate and a glass of wine every now and then is simply divine!
I make sure to incorporate greens every day and flax seeds if I can sprinkle them on something. It helps my digestion incredibly! Sort of my secret weapon for a sensitive tummy.
And of course lots of water. Staying hydrated is key. I like to make my water pretty and taste good with a couple of these recipes by my pal Heather, check out her ways to drink more water.