3 Tips To A Healthy Halloween!
For some, this time of year means haunted houses, spooky movies, and fun costumes. For others who struggle with food and body image, however, October is often the start of a stressful few months. I’m sharing my top 3 tips that you can implement to build confidence during this time, rather than fear.
A Dietitian’s Top “Super” Foods For Performance
Rather than focusing on superfoods, let’s look at a few favorite bites that dancers can incorporate into their daily meals plans. To do this, I’m sharing my Rule of the 3 R’s.
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.
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.
Raise A Healthy Dancer
Nutrition for Healthy Dancers asked three parents to share their experiences with navigating the rigid world of a child’s dance career.
A Dancer’s Diet | Nutrition Supplements
There’s no doubt that at some point along your dance training, you’ve heard about supplements. If not consuming a well-rounded diet that is sufficient in both calories and nutrients, dancers are at risk for developing deficiencies.
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.
6 Reasons to Choose A Licensed Nutrition Expert
For dancers, nutrition advice should come from a qualified source. Registered Dietitian Nutritionists accurately translate scientific jargon into accessible information. Registered Dietitian Nutritionists (RDNs) are a dancer’s ideal source for meal planning and nutrition-related information. Before turning to either Google or a health coach, here are 6 reasons why you should consider a licensed professional for nutrition information.
Intuitive Eating | What You Should Know
I chose to attain additional certification as a Professional Counselor of Intuitive Eating. This enables me to help others let go of restrictive habits. Together, we navigate an all-or-nothing mindset until we find true comfort in that grey area.
Meal Planing & Food Freedom Can They Coexist?
A large part of learning how to eat intuitively involves raising body self-awareness. Learning how to eat intuitively also teaches us about the importance of compassionate self-care.
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.
What “Should” a Dancer Eat in A Day?
With gruesome schedules for training and rehearsing, dancers benefit from convenient snacks that are packed with nutrient-rich ingredients as part of a daily menu. Nutrition is critical to so many aspects of a dance including jump height, endurance, aerobic capacity, injury prevention, and weight management.
What Exactly Is The Fourth Macro?
When it comes to meal prep, I often talk about balance. I stress the importance of combining each macronutrient including carbohydrates, protein, and fat. These hold several responsibilities in the body and when incorporated together into a balanced meal, they come together to enhance energy, promote satisfaction, and keep us full for longer. But let’s discuss another team player that is often left sitting on the bench: taste. Amongst the chatter in the health and wellness world, we often prioritize…
The Importance of Dance Nutrition
What does a dancer’s diet look like? To best address the role of nutrition in a dancer’s diet, let’s look at the most common questions that I receive as a dance nutritionist.
Emotional Eating | Tips & Advice
Society often views emotional eating negatively. A healthy relationship with food means that we honor personal preferences that often stem from emotionally pleasant memories and experiences.
Define 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.
Summer Intensive Success Story!
Summer intensives offer an incredible opportunity for dancers. Food is the body’s fuel. Without enough fuel, a dancer risks low energy, inability to concentrate, injury, and burnout.
Reduce the Stress
Did you know that stress and anxiety pose negative health implications on both our body and our mind?
Ditch the Diet
Restrictions put us at risk for negative health consequences that impact our biological and psychological wellbeing. Here are four ways to build a healthier relationship with food.
Navigating Nut Free
If you’re someone who typically relies on nuts as part of a plant-based diet while navigating a nut-free zone, it may be difficult to locate convenient meals and snacks.
Chocolate Chip Yogurt Muffins
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!
A Dancer’s Diet | Arm Your Immunity
Before reaching for the supplements, consider the role that a varied diet plays in building immunity.
A Dancer’s Diet | Boost Mental Alertness
When it comes to fueling for the job, creating a balanced plate is the first step to optimal performance. To best prepare for this upcoming season, consider this a quick guide to creating the most nutrient-dense brain-boosting power bites for your performance—both on and off the stage.
Hydration for Dancers
Dehydration is one of the leading factors negatively impacting our performance, whether it’s in the studio or in class. Keeping your body hydrated can even help with balance, flexibility, and muscle recovery.
A Dancer’s Diet | The Fuel Mix
Carbs, protein, fat… What’s the mix? Dance nutrition maximizes a dancer’s capabilities both in the studio and on the stage. Calories fuel movement, support endurance, and build strength.
