The mirror game. As dancers, we’ve all done it: you’re in a room, surrounded by mirrors, and with others working towards the same performance goals. How can we not compare? Looking at the dancer across the room might motivate us to work harder so, technically, isn’t it a good thing? To better utilize your time in class, I’m breaking down 5 simple steps for you to take to stop the comparison game and instead, use the mirror as your best tool for learning.
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Understanding Hunger and Fullness Cues
What happens when you ignore hunger cues? Learning how to reconnect with your innate feelings of hunger (and fullness), is an important component to a balanced lifestyle. Though not always practical, especially if you’re recovering from a history of eating disorders or simply navigating a hectic schedule, listening to your body’s mealtime cues is a critical skill. Therefore, let’s discuss 3 ways to reconnect with your innate hunger and fullness.
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Top 10 Pantry Staples from Amazon
Amazon is surely the world’s largest online marketplace for books, clothing, and well, food! Since partnering with Whole Foods, Amazon Pantry sells a multitude of options and today, I’m sharing my top 10 favorites. The best part? Each is shelf-stable, making it a convenient option when on-the-go or between rehearsals. Stay fueled and stock your dance bag with these must-haves.
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Hey Dancer: Stop the Cleanse & Skip the Detox Tea
There’s no doubt that Netflix has cornered the market on documentaries. As a Netflix junkie myself, I’ll admit that my ideal Friday night consists of pizza and well, Netflix. But when it comes to the shows surrounding health and wellness, my relationship with the TV mogul gets a bit complicated.
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Fighting the Common Cold
Increasing your intake of foods high in Vitamin C can help support your immune system. To keep you feeling your best, let’s discuss 3 tips for incorporating more Vitamin C into your day.
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Eating Pizza On A Monday- Reintroduce Trigger Foods
Most “Type A” dancers have something in common when it comes to his or her relationship with food. Especially for those with a sparked interest in nutrition: Type A dancers love sticking to safe foods. Often times, these are highly nutritious, plant-based, and minimally processed (like the ones I mentioned above).
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Meet Kylie
Meet Kylie! I am SUPER excited to introduce you all to the newest member of the TTP team! Kylie Mignone is currently a Senior dietetics major at Bradley University. Kylie cannot wait to share her favorite recipes, tips, experiences as a dietetic student, and SO much more.
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How To Build New Years Resolutions That Last
Intentions encompass habit-building steps that work into your day-to-day life. Here are my top 3 tips to start the year with actionable intentions to reach your biggest resolutions.
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Weight Loss for Dancers
As a non-diet dietitian, I’m thrilled to see the anti-diet revolution driving full force down our social feeds. The health and wellness world is evolving with powerful movements like intuitive eating, food freedom, and body positivity. I want you to know, however, that I very much welcome dancers, who are looking to lose weight, into my practice. This is because weight loss can come from us working together. There’s a caveat though… let me explain.
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5 Actionable Tips to Build a Better Body Image, By Catherine Drury
To consistently dance and perform at your best, you need to have a working relationship with your body. Asking someone to love their body is often unrealistic (though it can be a goal!). However, a certain level of body acceptance is necessary to achieve the physical- and artistic- success required of dancers. Though it takes time, let’s discuss 5 tips to build a better body image:
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Reclaiming My Ballet Body, By Colleen M. Werner
Featured writer Colleen Werner explains how her journey to food- and body- healing shaped her #BoPoBallerina movement.
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Dear Friend, I’m Concerned About Your Eating Habits
Young dancers are especially vulnerable to messages of dieting and weight loss, given the environment in which they train. As peers, we can play a role in helping a friend, who might be struggling with disordered eating, to find support. To learn more, I sat down with Melanie Kressel, a Mental Health Therapist to discuss 4 tips to consider if you’re concerned about a friend’s eating habits.
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Autumn Dinner Hack: Potato Boats
Despite this reputation, potatoes offer an impressive nutritional resume. Potatoes pack a multitude of vitamins and minerals including phosphorus, potassium, vitamin C, and B vitamins. Another benefit and perhaps the most appealing when compared to other starches are potatoes’ content of resistant starch. Resistant starch is a specific type of fiber found only in certain plant foods like legumes and grains.
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Breaking Food Rules | How Do I Start?
In regards to Intuitive Eating, which encompasses a non-diet approach to food, I hear a misconception lingering around social media. My urge to address this stems from my hope to stop the fear mongering that is lurking around this non-diet approach to living.
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3 Tips to Tackle Your All-or-Nothing Mindset
If you’re anything like me, you ‘re constantly battling thoughts that tell you “if it’s not perfect, then it’s not worth it.” As someone with perfectionist-type tendencies, I must make an active effort to translate preconceived superhuman ideals into sustainable (and realistic) goals. Are you ready to start building sustainable habits? Here are 3 tips to tackle your all-or-nothing mindset.
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How Do I Eat In Moderation?
When you’re placing any limit (even that “in moderation” limit) upon yourself and food, you’re setting yourself up to want more. Yes, it can be scary to attempt a lifestyle without any limits over your food choices. “I can’t trust myself, Rachel!” is a common response I hear from dancers. Eventually, if you’re listening to your body and staying present at some or most mealtimes, you’ll start to understand what feels good and what doesn’t. You’ll discover what “enough” really is for you and what it means to feel satisfied.
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Chocolate Chip Cookies
Simple ingredients with a not-so-simple taste. These decadent cookies are as real as it gets. No hidden nutrition agenda, no secret agent fiber additive, and absolutely no protein powder. Yup, straight from a dietitian’s kitchen to yours. It’s time we let cookies be cookies.
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What Is A Healthy Body Weight?
How do we measure a healthy body weight? Body weight, as a measured number, encompasses a spectrum of components of body composition.
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Reduce the Stress
Did you know that stress and anxiety pose negative health implications on both our body and our mind?
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The Healthiest Breakfast Muffin Recipe
These delicious muffins are packed with nutrition from Greek yogurt, avocados, flax, and even carrots! Prep in advance and enjoy as the perfect on-the-go snack or meal!
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