Auditions are soon approaching and I wanted to share a few tips with you about nutrition. Let it be known, that I am not a nutritionist and these are tips that I have found to work for me. Everyone is different and this is not a cookie cutter approach to eating well. I am however, a physical therapist, and I work with patients on a daily basis to help them live a healthier lifestyle.
#1. MEAL PREP!! It's so important to plan ahead for the week. Especially when you have a busy schedule (like auditions week). When you don't plan, you either end up buying something convenient (which usually isn't healthy) or you end up going too long without eating which can be just as bad. I do my meal prepping on Sundays and usually make meals for up until Wednesday or Thursday. See below for a sample meal prep of mine.
#2. Eat more often.When you're thinking of dieting most people eat less calories yes, but if you space your meals out and eat smaller portions it keeps your metabolism going and keeps you from getting hungry. For me, 6 small meals is better than 3 big meals. Now, again everyone is different and if you know that with your schedule 3 meals works better, make those 3 meals count!
#3 Hydrate! It is so important to drink a lot of water. Most people don't drink enough. I can't tell you how often I have patients that are chronically dehydrated and don't realize that's why they are so fatigued. It helps to always keep water with you, at your desk, in your car, in your purse. Try to keep track of how many times you fill up your water bottle. On a normal day you should drink half your body weight in ounces of water (example: weight 120= 60 ounces, which is about 4 bottles of water), but if you are working out a lot and or drinking coffee you should drink more water.
#4. Don't completely cut carbs. This is not sustainable. Carbs are essential for energy, brain function, and athletic performance. This is especially important during audition week. If you stick to nutrient dense, fiber/rich carbs you'll stay fueled, lose weight, and stay full longer. Examples: steel cut oats, sweet potatoes, quinoa, barley, black beans, and brown rice.
#5. Have a cheat meal each week. In moderation, any food is okay. If you go too long without the food you love you'll fall off the wagon and drive yourself crazy. I love cookies, and PIZZA! But I don't eat them every day. Friday nights are my nights to cheat. I work hard and stay on track all week and treat myself at the end of the week.
Example of a normal day of meals for me:
(I prep all the veggies and meat on Sunday for my lunches, and practice night dinners)
1. Plant based Protein shake, with half a banana, ice and almond milk
2. Luna Protein bar
3. Baked Veggies (in olive oil) and a chicken breast/or fish
4. Light n fit Greek yogurt
5. 1-2 Hardboiled eggs (if it's a practice night I save the eggs for after practice snack)
6. Half a sweet potato, grilled asparagus, and chicken/fish
Happy meal prepping!