Cacao+Protein Milkshake (GF,SF,DF,V,Paleo + a secret ingredient!)

This milkshake has quickly become my favorite breakfast/pre-workout/post-workout/go to smoothie. It is high in protein, antioxidants, and healthy fats, and it tastes so delicious and indulgent!

What makes this milkshake so great for you is not only that it is nutrient dense, but that it contains the optimal ratio of nutrients for maximum absorption.

Always remember...

Cacao Milkshake

• 1 cup-1 1/4 cup milk (I use coconut milk, but any kind of milk will work just fine)
• 1 scoop Sun Warrior Chocolate Protein Powder (can be found at your local health food store, amazon.com , Vitacost.com, Iherb.com, etc.)
• Sunwarrior Classic Protein is 100% plant-based, alkaline-forming, and provides a complete, balanced array of essential amino acids
• Protein is essential for repairing tissue, burning fat, and building strong bodies
• Sunwarrior Classic Protein is hypoallergenic and suitable for anyone - young or old, male or female - not just vegan or vegetarian lifestyles
• Sunwarrior Classic Protein is gluten free, non-GMO, and FREE of chemicals, acids and solvents
• via SunWarrior
• 1 tablespoon raw cacao (regular cocoa powder will work fine, but remember that it does not contain the same powerful antioxidant and enzymatic properties as raw cacao)
• 1 tablespoon chia seeds
• ***1/2 an avocado (don't let this shock you, it gives the milkshake an incredibly creamy texture, as well as adding healthy fats and rounding out the nutritional profile of the milkshake)
• A handful of ice cubes
• Optional- top with cacao nibs (does not need to be heart shaped ;)

Blend everything together in a blender and enjoy!

Just Be

Self Love

Photos by the incredibly talented Isabelle Hay; please visit her blog The Belle Photo

This blog post was inspired by a guided meditation by Kristen Hedges titled "You Are Enough"

Happy Valentine's Day!

This is my most favorite holiday. Come on people, an entire day devoted to love and gratitude!!

I think it is important that we shine a light on not just sharing our love with others, but loving ourselves. This time of year is very burdensome for dancers, it is audition season (insert groan). The process of finding a job in a ballet company today is very difficult, and we are up against impossible odds. Learning how to not take each rejection personally is something I need to work on.

Am I good enough?
Am I tall/short enough?
Am I thin enough?

For dancers; during this time of great vulnerability and uncertainty, recognize these negative thoughts, but do not entertain them. May all of us free ourselves from these thoughts and clear them from our conscious and subconscious. Let us say to ourselves "I am enough".

May we find comfort and fulfillment from within, and know that just being our beautiful selves is enough.

Stay strong, determined, and open to the realms of possibility in store for all of us.

Just Be

A Dancer's Day Off

We usually don't get more than one, so not only do we need to get our lives outside of the studio in order, we need to enjoy ourselves and make the most of those 24 hours!

Cleaning the apartment, paying the bills, laundry, grocery shopping, sewing pointe shoes, food prep for the week, etc... it takes up a lot of time and then I usually plop down on the couch, somehow finding myself glued to the TV watching The E True Hollywood Story of Paula Deen...

I think it is extremely important to take the time to enjoy our days off, whether you're a dancer or not, errands certainly need to be taken care of, but so do we! I have taken a meditative approach towards my day off, finding subtle joys in the little things I do.

These are my ideas for beginning your fabulous day off:

-Wake up slowly; there is no alarm clock beckoning you, only the prospect of a lovely, free day! Just lay there, maybe do a few yoga poses, put the coffee on, and indulge in the fact that you have no where to be, no one to answer to, and guess what... no Plies and Tendus!!!

-Drink your coffee, no need to gulp it down, let the smooth, complex taste warm your whole body and brighten your mood.

-Prepare a healthy breakfast, perhaps something you don't normally have the time to make for yourself. My personal favorite is whipping up some coconut flour pancakes:

Coconut Flour Pancakes--- Serves 1
1/4 cup coconut flour
2 eggs
2 tsp chia seeds (optional)
1 tsp baking powder
1/2 tsp pure vanilla extract
1/4-1/3 cup milk (regular,almond,coconut,etc.)
Coconut oil for cooking the pancakes

Possible Add ins/Toppings:
-Bananas
-Cacao powder
-Chocolate chips
-Nuts
-Granola
-Nut butter
-Real Maple Syrup
-Raw honey
-Whatever you're heart desires!

-Make a list of the things you HAVE to accomplish today, I usually like to get the grocery shopping out of the way first, and I throw the laundry in before I leave. No need to get frazzled about what you need to do today, break it up throughout the day.

These are my favorite ways to relax:

-Take a detox bath (2 cupfuls of Epsom salts, 5-6 drops of lavender essential oil)
-Read a book, the newspaper, your horoscope. Fill your mind with unfamiliar thoughts
-Listen to a guided meditation from my favorite, Kristen Hedges
http://www.youtube.com/user/kristenhedges
-Write in your journal
-Call someone you miss
-Grab coffee or brunch with a friend, talk out your frustrations and enjoy each other's company
-Go to your favorite shops and look at pretty things, maybe even buy a little something for yourself or a loved one
-TLC, take an extra long shower or bath, give yourself a facial, paint your fingernails, etc.
-Go to bed early, if you are preparing for a difficult week ahead, a good sleep is the best preparation.


Most of all take pleasure in the little things you finally have the time to do on your day off. Take care of yourself, love yourself!



Here are some photos from my Instagram (@EvaAlt) I have taken on some of my day's off

Eating one of my favorite breakfasts in bed and browsing Pinterest

Fell in love with this little guy at the pet store!

Looking for treasures at an industrial thrift shop

Enjoying a latte and the company of a friend outside "Pistacia Vera" in Columbus, OH

Taking solace in a walk in my neighborhood, enjoying the colors of the leaves

My Health Journey

Welcome to Wholly Eva!

Everyday I learn more and more about how to be as healthy as I can. Being a dancer, an athlete, fueling my body properly is absolutely paramount. My body is my instrument, and it is my responsibility to ensure that it works properly and I am able to dance in tune;)

I really learned how important taking care of my health when I was diagnosed with thyroid disease in Spring of 2012.  Prior to being diagnosed, I started losing weight, very rapidly. My energy was gone, I was dizzy all the time, my heart raced, I could hardly climb the stairs, and I just looked totally depleted. I lost 20 lbs in six weeks. I was weak and felt miserable.

Blood tests confirmed that I was extremely hyperthyroid and I was diagnosed with Hashimoto’s Sub-acute Thyroiditis. I figured a little pill could solve everything and that I would be back in shape in no time. Unfortunately, Hashimoto’s is an autoimmune disease  and I could not be prescribed medicine until the Hashimoto’s had reached a sequelae. At that time, food was the only obtainable medicine and my only option to get better. I needed to not only provide enough calories for my body to function normally, but also enough to re-build my muscle mass. I knew that I could eat a box of donuts or an entire pizza, but rebuilding my body would require only the best fuel possible.

After visiting a myriad of nutritionists and Holistic doctors, I started learning about herbs, vitamins, and minerals that would help me heal mentally, physically, and emotionally. All of the Holistic doctors I worked with told me I was gluten and dairy intolerant. These foods, in addition to other allergens such as caffeine and processed sugars, were causing inflammation in my gut, where 80% of your immune system is located.  At the time,  I truly couldn’t wrap my head around the idea of eliminating food groups while trying to gain weight!

I worked with a personal trainer and followed a high-caloric diet that included lots of protein, complex carbohydrates, and healthy fats.  I still ate gluten and dairy despite the suggestions I received. After a few months, I was able to take thyroid medicine and I started to gradually gain weight and muscle. Still, I struggled with fatigue and energy almost everyday, despite being at a healthy weight again.

I decided to go gluten and dairy free, I stopped eating processed food and I fueled my body with clean, nutrient dense food, eating organic as much as possible. Having enough energy was the last piece of the puzzle, and I am happy to say that I truly feel myself again! I am proud that my journey has forced me to take control of my health. I stand stronger than I was before, and am excited to share my journey with others. I am grateful everyday that I am supported my friends and family, and that I can dance and experience this gift that I have each and everyday.