Ginger for Your Muscles 

The next time your muscles feel sore, consider munching on some ginger. Traditional medicine practices have used this herb for centuries to reduce inflammation associated with muscle pain.
How It Works: Ginger works the same way as anti-inflammatory drugs such as ibuprofen: by blocking certain chemicals (prostaglandins) that cause swelling and pain.
Other Uses: Ginger can also help prevent and relieve nausea, indigestion and cold symptoms.
How to Eat: Ginger can be used as a spice in cooking, eaten raw, crystallized and sweetened, or brewed in tea.

(Source: theballetblog)

A Sample Daily Diet of the Recommeded Food Intake for a Ballerina 

Robin Chmelar and Sally Fitt, former dancers, kinesiology experts and authors of “Diet for Dancers” recommend low-calorie, healthy, and well-balanced meals (and snacks too!) throughout the day for energy. And don’t forget A LOT of water!

Breakfast - A bowl of cereal, skim milk and a banana.

Mid Morning Snack - An apple or orange and 1/4 cup of almonds.

Lunch - 1/4 cup of tuna salad with olive oil and lemon juice on a slice of whole wheat bread accompanied by 2 cups of a beet-mushroom-broccoli salad for lunch with and 1/2 cup of vegetable juice.

Afternoon Snack - A cup of yogurt and a half-slice of bread with peanut butter.

Dinner -1 & 1/2 oz of turkey breast with a tomato and artichoke salad over lettuce, carrots, light dressing and a potato.

Dessert - low-fat yogurt or pudding with fresh strawberries.

(Source: theballetblog)

Snacking keeps your metabolism revved up and is a great way to boost your energy,” says Tara Gidus, RD, a spokesperson for the American Dietetic Association. But not just any old snack will do. You need a snack that’s full of nutrients to power you through your between-mealstretch. Here, Gidus recommends her favorite energy-boosting snacks

(Source: theballetblog)

Sweet & Easty Healthy Snacks 

• 8 oz plain yogurt (110 calories, 0 g fat)*
  This get-skinny staple is the ultimate sweet snack. The mix of carbs and protein in lowfat yogurt keep blood sugar level, stave off hunger and helps your body store less fat. Add fresh berries for flavor and a punch of antioxidants.
• 1 Fla-Vor-Ice Lite Sugar-Free (5 calories)
• 10 frozen grapes (20 calories)*
• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
• 10 strawberries rolled in confectioners’ sugar (71 calories)*
• 1 packet O’Coco’s Mocha cookies (90 calories)
• 1 Strawberry Froz Fruit bar (90 calories)*
• 1 Jelly Belly 100-calorie pack (100 calories)
• One 100-calorie pack Trader Joe’s Chocolate Graham Toucan Cookies (100 calories)
• One 100-calorie Balance Bar (100 calories)*
• 2 Raspberry Newtons (100 calories)*
• 1 Starbucks Mocha Frappuccino bar (120 calories)
• 1 package Back to Nature Honey Graham Sticks (120 calories)
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)*
• 2 tbsp Better ‘n Peanut Butter, 4 stalks celery (124 calories)*
• 1 bag Orville Redenbacher’s Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)*
• 1 candy apple with coconut shavings (130 calories)*
• 1/2 cup sliced pears with marshmallow cream topping (139 calories)*
• 24 Annie’s Chocolate Chip Bunny Graham cookies (140 calories)
• Half of a 1.08-oz container of M&M’s Minis mixed with 1/3 cup lowfat granola (145 calories)
• 3/4 cup Cocoa Pebbles with 1/2 cup skim milk (157 calories)*
• 1 cup apple slices dipped in 2 tbsp caramel topping (160 calories)*
• 4 Entenmann’s chocolate chip cookies (160 calories)
• 1 McDonald’s Fruit ‘n Yogurt Parfait (160 calories)*
• 1 vanilla-almond shake: Blend 1/2 cup skim milk with 1/2 cup frozen yogurt and 1 drop almond extract (165 calories)*
• 3/4 cup warm apple sauce (165 calories)*
• 1 cup lowfat chocolate milk*
  source

(Source: theballetblog)

Healthy & Easy Salty Snacks 

• 23 almonds(162 calories)*
  This is our top savory super snack because it offers fiber, heart-healthy fats and vitamin E, which may help your body bounce back post-workout. The nuts also pack alpha-linolenic acid, which revs your body’s fat-burning ability.
• 5 olives (any kind) (45 calories)
• 1 small Martin’s pretzel (50 calories)
• 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)*
• 1/4 cuphummus, 3 carrot sticks (80 calories)*
• 1 Wasa Multigrain Crispbread topped with 1 tbspavocadoand 1 tbsp hummus (80 calories)*
• 6 steamed medium asparagus spears topped with 1 tablespoon toasted almond slivers (80 calories)*
• 1/3 cup 1/2-inch-thick potato slices tossed with 1 teaspoon olive oil and a pinch of finely chopped rosemary, baked at 450 for 30 minutes (80 calories)*
• 1/4 cupblack beanscombined with 1 tbspsalsa, 1 tbsp cottage cheese and 1/2 tbspguacamole; savor with 4 celery stalks (80 calories)*
• 1/4 cup 1/4-inch-thick cucumber slices, tossed with 3 oz nonfat plain yogurt, 2 tsp chopped cashews, 1 tsp lemon juice and 1 tsp finely chopped fresh dill (80 calories)*
• 1/2 slice whole-wheat toast brushed with 1/2 tsp olive oil, topped with 1 tbsp Greek yogurt and a mixture of 3 tbsp diced tomatoes with a pinch of chopped garlic and basil (80 calories)*
• 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)*
• One 1-oz package tuna jerky (90 calories)*
• 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)*
• 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
• 15 Eden’s Nori Maki Crackers rice crackers (110 calories)
• 1 cup unshelled edamame (120 calories)*
• 25 Eden’s Vegetable Chips (140 calories)
• 1/4 cup Trader Joe’s Chili con Queso, 18 baked tortilla chips (140 calories)
• 1/2 cup pumpkin seeds in shell (143 calories)*
• 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)*
• 9 cashews (180 calories)*
• 1 Subway Turkey Breast Wrap (190 calories)
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(Source: theballetblog)