Healthy Breakfast Smoothie

Welcome back!
In my first post, I mentioned that one of my goals for this project was eat a healthier, more balanced diet, that would help support me in my fitness/wellness journey. In the third part of Ballerina Body by Misty Copeland, Copeland gives both nutritional advice and a handful of healthy recipes. I have always grown up in a very healthy household, where my parents rarely buy any junk food. I've also been vegetarian my entire life. However, my eating habits are not always the best.

This is especially true when is comes to breakfast. I personally hate eating breakfast, eating early in the morning usually makes me feel nauseous. Usually on school mornings, I skip breakfast and end up eating later in my classes.

This bad habit leads to lack of energy that I desperately need early in the morning. I also end up constantly snacking because I'm not full or satisfied. I need a boost of energy that can help me get through a long day of school and 4-5 hours of dance that night.

Misty Copeland dedicates a few chapters of her book to explaining different food groups/types, and how they will be beneficial to your journey. I focused on chapter 8, Eating for Energy. Reading this chapter and Misty's tips will help me find healthy recipes that will give me energy and keep me satisfied between meals, but aren't too heavy.

Copeland stresses the importance vegetables, and how they will provide you with the nutrients and vitamins needed to support a healthy lifestyle. "Besides helping to control weight and being loaded with fiber, vegetables are also full of vitamins, minerals, and phytochemicals, from cancer-fighting lycopene in tomatoes to the alphabet soup of vitamins- A,C,K- offered by various greens" (Copeland 115). She also talks about the importance of fruits keeping you full for a long period of time. "Fruits are a potpourri of vitamins, phytochemicals, and fiber that leave your feeling full as well as enhance your health" (Copeland 116).

I chose the recipe called "The Ballerina Smoothie" to make for my breakfast. She recommends this as apart of her provided meal plans (Copeland 203). I love making smoothies in the morning because they are easy, as well as filling. I also love the taste and energy boost from the different fruits and vegetables.

Ballerina Smoothie:
- 1/2 cup of berries (any type)
- 1 handful of baby spinach
- 1 cup of nondairy milk (almond, soy, or coconut milk)
- 2 teaspoons of agave syrup or honey (optional)
(Copeland 203).

I chose to use soy milk because I had it on hand. I also chose to use agave syrup because I'm not a fan of honey.

Before and after blending

I made this smoothie for breakfast, and it kept me full and away from snacks until lunchtime. It also had a great sweet taste. I would definitely recommend this recipe to anyone else who may not enjoy a heavy breakfast, or just loves a good smoothie.

What is your go-to breakfast food? Or, what is your favorite kind of smoothie?

Copeland, Misty, et al. Ballerina Body: Dancing and Eating Your Way to a Lighter, Stronger, and More Graceful You. Sphere, 2017.

Why a Strong Core is Important

I have been dancing since I was three years old. Ever since I was little, I remember my teachers always stressing one important point: The core.

Every move in dance, especially ballet is supported by a strong core. As the caliber of dance becomes more difficult, the more important a strengthened core is. It supports you in turns, jumps, posture, and balance which was something I was hoping to improve. 

Finding your center will help you in all aspects of dance. In Ballerina Body by Misty Copeland, Copeland also stresses the importance of a strong core. There are numerous different exercises that help you develop a strong core all targeting different areas. Copeland has recommended a few especially for those in dance. 

The first is a proper plank where your elbows are on the ground as straight as possible. Your hands can be clasped or separated. It's important that your body is straight and you're not letting your back scoop or arch down (Copeland 54).

Next is a variation of sit-ups/crunches. Many types of sit-ups can be harmful to your back and put a strain on your neck. Copeland recommends crunches where only your upper back comes up to reduce stress on the back. You can keep your arms behind your head or straight out. Also for a greater challenge, lift your feet of the ground. The main tip is to relax your neck as much as possible to reduce strain and any possible injury (Copeland 55).

Copeland also touches on why it's important to maintain good posture. Core and posture work together to make you stronger overall. Standing up straight may also help improve balance (Copeland 34-35).
A strong core will help me achieve my goal to gain better balance, and improve my dancing overall. 

Copeland also stresses the importance of also not pushing yourself too hard, saying that this can bring a negative mindset, and can hold you back on your journey. "When you skip a day of exercise, that;s not a reason to berate yourself- or a reason to abandon your workout plan all together. Remember that tomorrow can be a new beginning, a chance to recommit your aspirations" (Copeland 218). 

How important is a strong core in your sport? Do you have any tips or workouts that you recommend to others?

Copeland, Misty, et al. Ballerina Body: Dancing and Eating Your Way to a Lighter, Stronger, and More Graceful You. Sphere, 2017.