(slow music) – Hi everyone. This is Stephanie for IVA, the Institute for Vocal Advancement. Welcome to our health and wellness series for voice teachers. (slow music) So today, I will be talking
about food and snacks. Super important subject, again, because how do we, as human
beings, function at all? We need fuel, which is food and snacks. And if you’re like me, you’re teaching many, many hours a day and what you wanna avoid
is that you actually run into blood sugar lows
or blood sugar highs. They’re both bad for you because ultimately, what happens is they make you very, very tired and if there’s one thing that we need throughout a teaching day, it is energy. So how do you create
the best circumstances in terms of food and snacks to stay energetic throughout the day? I wanna give you some help
and just suggestions today. Okay? And hopefully you will like those. So, first of all, we start
with breakfast in the morning. Honestly, if you’re like me, you’re not much of a breakfast person. I love my coffee in the morning, but I’m not very much of,
like, an eater in the morning. I usually eat later in the morning after a couple of lessons
that I’ve already taught. If you like to eat
breakfast in the morning, I do highly recommend
a very light breakfast. No sugar, no, like, easy carbs. It’s more like, what you wanna eat is, if you eat grains, you
wanna eat whole grains, whole grain bread, granola, you wanna eat fresh fruit
or even fresh vegetables. Eat some protein. That usually provides a lot of energy and doesn’t make you that tired. Just like, an egg in the morning or something like that that
tastes light in your stomach, won’t make you tired. Then you wanna take a break
for lunch, super important, we have the subject taking breaks in a different part of this series, but when you’re taking that lunch break, you want to have a nice and light meal already available to you. You wanna prepare that
either in the morning or you wanna actually
prepare it the night before so you have something really nice and fresh available to you. I highly recommend, eat a salad. It provides nutrition
and energy immediately. Put some garbanzo beans into it, some cucumber, some fresh
greens and vegetables. That’s really, really yummy. Put the dressing on the
side in an extra container, so the salad doesn’t get soggy, just put in on top of it,
sit outside and eat that. It’s perfect because,
again, it does not give you a blood sugar high or a low immediately and so it won’t make you tired, okay? Very important. Try to avoid to eat sugar. So, no sweets, if you can. If you wanna eat bread, you wanna actually try to avoid bread because it potentially can make you tired, but if you do wanna eat bread, stay with a whole grain bread. I’ve tried protein bread,
which actually is pretty nice and yeah, so but mainly stay
with the fresh vegetables, fresh fruit stuff that’s also
very tasty, very satisfying in the middle of a teaching day. So, depending on how frequently
you’re taking breaks, you want to have little
snacks available to you. Also, in between lessons, okay? Because sometimes you might
be okay without a snack, however, what you wanna avoid is to run into a situation
where all of the sudden, you’re running into a
major blood sugar low and then the only thing
that you feel like helps you is a chocolate bar, right? While this can be very tasty and yummy, it’s bad for you because
shortly after that, it’s gonna give you, like, a sugar low and you will end up
being very, very tired. So, what are better options? Better options is just
a little amount of nuts. It’s very, very yummy, it’s very quick to eat a nut or two in between lessons. They contain great fatty acids, which are great for focus,
great for your brain. They’re very nutritious,
very much energizing, but again, they’re not having
run you into that sugar low. Another thing that I really, really like is to, in the morning, actually cut a bowl of fresh vegetables like cucumbers, bell peppers, carrots, just cut them into slices in the morning so you can basically
take a piece in between, which is just amazing, great
and fresh and energizing, right, or also some fresh
fruit like an apple. Another thing that might be good for you is dried fruit, even though
you have to watch out that it doesn’t contain any extra sugar, like for example, dried
figs are very, very good, they’re very nutritious and they’re actually also
very alkaline, you know, so you don’t run into, like,
an overly acidic state. So, this is what I highly recommend, again, prepare it in the morning so you don’t run into any short,
not having time situations during the day and then, of course, after your teaching day,
you deserve a nice dinner and for that, as well, I
recommend something light, like some cooked vegetables,
maybe some protein. If you eat meat, have
some nice little, like, chicken or fish or just something very light because that will make you more likely to fall asleep easily in the evening. We have one part in this series that talks about getting
a good night’s sleep and that actually goes in relation to this because if you’re eating a heavy dinner after a full day of work, you will have a hard time falling asleep and we don’t want that
because the next day you will probably be teaching again and you wanna be up and
energized and strong, okay? So, I hope you find this helpful. Good luck with your preparations for your daily meals and snacks. Thank you for watching this. Please make sure to keep following us, like us on Facebook, follow
us on the YouTube channel, don’t forget to click the bell, and I’ll see you again next time. I can’t wait. All the best to you. Bye bye. (slow music)