the journey to paid professional performing artist

Archive for the ‘nutrition’ Category

American Portion Sizes Growing –

I don’t find this particularly suprising, but I liked that they put pictures with it.  A picture is worth a thousand words, right?  Portions on some foods have almost doubled or more in just 20 years.  Keep this in mind, and it might be easier to keep less of you on the scale.

 bagels then and nowBurgers then and nowSpaghetti and MeatballsSodablueberry muffinfrench fries

Read the following article for exact increases:

American Portion Sizes Growing –


balanced diet

I have to share this.  I found it searching for what the best calorie balance was.  It’s from the Mayo Clinic, so you know it’s good information.

The take-away: Don’t eat processed foods!!!  Eat lots of fruits, veggies, legumes and unsalted nuts!!!


I usually like my cereal in the morning. I think the carbs get me going and give my body something to run on after not eating for so long. Though with my recent lack in ability to lose weight, maybe I’ll try this:

3 Ways To Fight Fatigue

The start of the new year is a great time to check in and evaluate how you are feeling. Ask yourself these key questions?

Do you wake up tired (even after a long night’s sleep?)

Do you need caffeine and sugar to get through the day (especially, the 3 p.m. slump?)

Are you short-tempered?

Do you experience frequent brain fog?

Do you often feel depressed and unmotivated?

Do you suffer from digestive distress (gas, bloating, constipation and/or diarrhea?)

Are you unable to lose weight?

If you answered yes to any of these questions or if you would just like to boost your energy, here are 3 easy ways to fight fatigue that you can do starting now!

1. Switch up your breakfast: Digestion takes a lot of our energy. Easing the digestive load on our bodies is one way to increase your energy. Starting the day with a glass of water with lemon (room temperature or warm). Then have a blended smoothie or fresh juice (such as the Carrot-Apple-Lemon recipe below). This small shift is one way to break your night’s fast by getting quality nutrients into your body without your body having to work so hard to break down the food you’re eating. Having a lighter dinner such as soup will take this even further. Try this for 3-5 days and see if you notice your energy levels improving.

2. Do Restorative Exercise: We all live a very busy, hectic, often over-scheduled lifestyle these days. You may not realize that strenuous exercise is also a stress on our bodies. Try doing restorative exercise such as yoga, light stretching or Zone Exercises (check out 7 f.r.e.e. Fat Loss videos for a demonstration of these restorative movements). Ideally, do these slow movements in a room with dim lighting before bed to help your body wind down after a busy day and prepare for a good night’s sleep.

3. Start a Sleep Routine: When you are well rested, you will have better mental focus, lose weight, have fewer cravings and so much more so it’s not really something you should take for granted. There are little things we can do to improve sleep that make a HUGE difference in our everyday lives. Getting to sleep earlier (preferably as close to 10 p.m. as possible), avoiding the stress of watching the news or other stressful tv shows right before bed and sleeping in a very dark room (no flickering digital lights or buzzing cable boxes) are some easy ways to improve sleep.

We hope these tips help you get on track for a more energized year! Be sure to let us know how these simple lifestyle changes work for you! If you are experiencing an extreme case of exhaustion, you may be experiencing adrenal fatigue. Please contact us if you would like to learn more about testing for adrenal fatigue.

~Amy Glass, JD, CHHC, AADP

The Bouncing Bunnygizer Juice

This will help you balance blood sugar levels, it’s an antifungal, and it’s great for helping people with candida. 

by Danyelle Demchock

3-4 Organic Carrots

1/2 of an Organic Lemon

1 Green Apple 

Put everything in the juicer and enjoy! 

Amy Glass is Certified Nutrition & Lifestyle Coach and Founder of After decades of obesity, yo-yo dieting and struggle surrounding her weight and body image, Amy’s own 75 pound weight loss was the catalyst that sparked her passion to pursue a career in holistic health. With a 13 year career as a litigation attorney and raising a family, Amy understands firsthand the challenges of today’s stressful and active lifestyles. Through her practical and personalized approach, Amy empowers her clients to enjoy delicious meals while losing weight, getting healthier, happier and livelier.

getting back into shape isn’t fun

On Monday I started working out normally for the first time since before Christmas.  I tried to not be too bad during the holidays, and successfully didn’t gain any weight.  But I didn’t lose any either.  So now’s the time to get going again.

Food wise, it should be easier now that the holiday is over.  Food shouldn’t be everywhere at my day job, which is what gets my into the most trouble.  I’ve made another adjustment to the lunch I bring myself as well.  Since my day job is at a desk and I’m not moving around a lot, I having been decreasing the carbs and increasing the produce.  I started eating a whole peanut butter sandwich, then went to half, and now I’m don’t bring one at all.  I’m bringing salad, more carrot sticks, and either a whole fresh fruit, like an apple, or canned fruit, which can be easier to get in the winter.  I might bring a granola bar or some other treat sometimes, but not most of the time.  I’d like to be able to eat more of my calories at night when I’m more active.

I do like buying my produce from local farmers markets when possible.  Living in the north, it can be difficult in the winter, so I just do the best I can.  I do it because I like to support local farmers.  It’s good to know where your food comes from.  It also cuts down on the amount of chemicals on the food since they don’t have to put things on them to preserve them.  There are lots of people who say to go totally organic, which won’t hurt you, that’s for sure (my friend Danyelle has a website showing a lot of the benefits).  But that’s easier to do depending on where you live.  It also can be very expensive.  So what I do instead is try to buy organic when it comes to the “dirty dozen,”  and at least buy local on everything.  It lessens the amount of chemicals, and is cheaper than organic or even grocery store produce.  It’s not always possible, but every bit counts.

Now to my fitness.  Monday I took the morning ballet class I like to take, and was able to do Pilates at night.  I walk 15 minutes to Pilates both ways.  However, this is probably the only Pilates class I’ll be able to take in January, as I’m rehearsing six days a week for Crazy for You.  So I think my schedule will look like this for January:

Monday: morning ballet (2 1/2 hours), evening rehearsal (3 1/2 hours)

Tuesday: only day without rehearsal, so my day off of dancing.  elliptical at lunch (20 minutes),  areobics (1 hour)

Wednesday: elliptical at lunch (20 minutes), evening rehearsal (3 1/2 hours)

Thursday: elliptical at lunch (20 minutes), evening rehearsal (3 1/2 hours)

Friday: elliptical at lunch (20 minutes), evening rehearsal (3 1/2 hours)

Saturday: rehearsal (3 to 8 hours)

Sunday: rehearsal (3 to 6 hours)

For me, I don’t know if this is enough activity to lose weight.  Sometimes rehearsing can be a lot of standing around.  I’m going to try to fit in some strength training in there somewhere, but I don’t think it will be consistent.  The show is in February, so I might be able to get to a better routine.  This would be where I like to be in order to gain technique and lose weight:

Monday: morning ballet (2 1/2 hours), walking to Pilates (30 minutes), evening Pilates (50 minutes)

Tuesday: elliptical or walking at lunch (20 minutes/30 minutes), evening ballet and jazz (3 1/2 hours), strength training (1/2 hour)

Wednesday: elliptical or walking at lunch (20 minutes/30 minutes), evening ballet (2 hours), jogging/walking (20-30 minutes)

Thursday: elliptical or walking at lunch (20 minutes/30 minutes), evening aerobics (1 hour), strength training (1/2 hour)

Friday: elliptical or walking at lunch (20 minutes/30 minutes), evening ballet (1 1/2 hours), evening walk (1/2 hour)

Saturday: morning aerobics (1 hour), afternoon ballet (1 1/2 hours)

Sunday: jogging/walking (20-30 minutes), strength training (1/2 hour)

staying in shape over the holidays, part I

It’s the holidays!!  And if you’re like my family, and most families, food is an important part.  You have a special meal.  You make the cookies and confections you only make once a year.  You give treats, you receive treats.  And you stress about getting back to ballet class in the new year.

But if you try to hard to be good, you’ll feel deprived and not enjoy the holiday.  The past few years I’ve been able to maintain my weight from Thanksgiving through the New Year.  Can’t say I’ve lost, which is what I would like to do, but it’s better than gaining.  And so far this year, I’m doing the same thing.

Any treats you make, give away.  Part of what I love about baking is how it makes my house smell.  That is calorie free!  So by giving my treats away to friends, co-workers, my hair stylist, my mail carrier, I only have a few left for home.  So I get the fun and aroma of baking, and tasting, but not gorging.

Really try not to eat any more than you usually would for any other meal.  We see the big spread and just want to pile our plates up.  Use the same sized plates you normally would.  This should be a salad plate, not the super-big dinner plates they make these days.  Though if you’re using old china, the dinner plate is probably fine.  The mashed potatoes, my downfall, still taste as good in a smaller portion.  And then you’ll have leftovers for later.  If you do eat a ton at dinner, make sure to have an extra light supper.  You probably won’t want to eat a lot anyway 🙂

And don’t forget to keep moving.  More on that next time.

For now, have a Merry Christmas!!!

musings on food

Especially if you’re a dancer, you know the struggles with food.  Even if you don’t have an eating disorder.  What to eat, and when to eat it with a crazy schedule, can drive you crazy.

As a dancer, you need to fuel your body.  But you also have to keep your weight in check.  It’s always easier to take a costume in than to let it out! 

Experts tell you not to eat late.  But what if you have rehearsals until after 9:00pm?

They tell you to eat carbs before you work out and protein after.  Personally, eating protein late at night just doesn’t feel good.  And I feel like carbs don’t keep my hunger at bay if I have long hours in the studio.

If your day job is sitting at a desk, you know how office life can affect your weight.  It’s quite a challenge.  From the lack of movement to the treats that seem to be constantly around (especially this time of year), there’s no keeping your weight down.  And that makes losing that weight even more difficult.

I try my best to eat good foods, and cross-train outside of dance.  But it’s too easy to cheat, I love my food, and I love to bake!

So, please, if you have found a strategy that works for you, let me know!

And I will update the category with anything I find that works well.