Are you having difficulty honoring your fullness cues? Are you frustrated about constantly eating past a comfortable fullness? Do you find yourself “overeating” more times than not? In this post, we’ll discuss what it actually means to feel full after eating and how to regain the ability to feel when enough is actually enough.
Read More...
Mindful Eating For Dancers
When you begin to utilize the tool of mindful eating, you add back a major nutrient to your balanced plate: experience. From that experience, whether it is positive, negative, or neutral, blooms a unique learning opportunity that allows you to move forward with building trust with your body’s intrinsic cues of hunger, fullness, and satisfaction.
Read More...
Diet for Dancers: Are Foods High in Fat Bad?
The war against dietary fat (AKA the fat in our food) was declared nearly a century ago when the American Heart Association published findings of a suspected association between dietary fat and heart disease. But instead of promoting positive health behaviors, associations between food and disease have only led to a landscape of food guilt, stress, and anxiety. And we know that weight cycling (a product of yo-yo dieting) is an independent risk factor for cardiovascular disease. Here’s another one for your evidence library.
Read More...
Diet for Dancers- The Truth About Gluten and Dairy
For over a decade, wellness culture has deemed gluten and dairy as the foes of “health.” When it comes to health, diet culture likes to point a finger at food as having a direct impact on various health and lifestyle outcomes. Interestingly, the obsession over gluten and dairy surfaced back in the early 2000s. But what can seem like an innocent “lifestyle change” can often be a slippery slope into disordered eating.
Read More...
How Can Dancers Set Boundaries?
Setting boundaries is incredibly important for guarding ourselves against diet culture and for living a life of food freedom. When stuck in the trenches of diet culture, boundaries go out the window. Our needs and our opinions around food become dependent upon an unattainable goal (like a “perfect” diet or an “ideal” body type). We’re made to believe that our self-worth is defined by the foods we eat and by the size of our body.
Read More...
Diet for Dancers- Can We Meal Plan and Eat Intuitively?
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.
Read More...
Meet Christina
I am SUPER excited to introduce you to the newest member of the TTP team! Christina Chagaris graduated from Montclair State University with a BS in Nutrition and Food Science Dietetics concentration with a minor in Sports Nutrition.
Read More...
20+ Healthy and Delicious Snack Ideas
What exactly is a healthy snack? Convenience, variety, flexibility, and balance. With busy schedules, snacking is a must for dancers. Here are our 20+ favorite snacks to prep and pack for your week!
Read More...
Battle Belly Bloat – FREE Download
I’ve previously discussed what dancers should consider when struggling with stomach discomfort and functional digestive disorders (you can read about them here). Today, I’m gifting you a FREE downloadable guide (click the image below) that dives deeper into one of the five steps provided: implementing gentle nutrition for alleviating discomfort. Here’s what we cover: The […]
Read More...
A Dancer’s Guide to Bloat & Digestive Health
For most, bloating involves a certain level of stomach discomfort that translates into difficult decisions around food. Interestingly, research shows that those who struggle with disordered eating and/or eating disorders might also be more prone to struggling with digestive disorders and the discomfort that goes along with them.
Read More...
Nutrition for Dancers: What You Need To Know
Dance nutrition maximizes a dancer’s capabilities both in the studio and on the stage. Dancers learn how to supply calories that fuel movement, support endurance, and build strength. Dance nutrition is key to a strong, successful, and sustainable dance career. But while nutrition for dancers is an important topic, it might need to take a backseat to a dancer’s need to heal their relationship with food and body. A Registered Dietitian Nutritionist who specializes in nutrition for dancers can help to assess the degree to which your lifestyle is supporting your physical, mental, and emotional wellbeing.
Read More...
Portion Control: What Is The Right Serving Size?
Learn how to dictate your portions using mindful eating techniques that help to increase your attunement to feeling fullness and satisfaction. Here are a few tips to consider.
Read More...
20+ Healthy and Delicious Dinner Ideas
Dinner is a great time to pause, enjoy the family (or alone) time, and reflect on your day. Incorporating a balance of macronutrients sets you up for tomorrow’s success. In this article, we’re sharing over 20 favorite healthy, easy, and delicious recipes to try!
Read More...
How To Stop Emotional Eating
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.
Read More...
20+ Healthy and Delicious Lunch Ideas
While time is often limited during a busy day, building a balanced lunch is key to surviving long afternoons. Prioritizing quick and easy nutritious meals can help to maintain your energy levels to beat that midday hump. But without a doubt, busy schedules often get the most of us.
Read More...
How To Eat Healthy In College
College is an exciting time that brings about a newfound level of independence and autonomy. But for many college-aged dancers, limited time and financial resources can make the idea of fueling for performance stressful especially is residing in a dorm for a summer dance intensive or a year-round pre-professional program.
Read More...
20+ Healthy and Delicious Breakfast Ideas
What does a healthy and easy breakfast look like? Building a nutritious breakfast starts the day with the tools your body needs for an energized and productive morning. The following recipes are a compilation of favorites to enjoy. Bookmark this page as we’re adding new recipes to the list monthly!
Read More...
Should I Attend A Summer Dance Intensive?
According to a recent poll I shared on Instagram, 70% of dancers who are considering a summer intensive are most anxious over how to fuel while away. This is especially concerning since summer intensives are a common site where disordered eating habits emerge.
Read More...
How Can Food Impact My Mood?
The potential association between disordered eating and certain mood states like depression, fatigue, and confusion has been examined among dancers. Especially in the wake of the COVID-19 pandemic, the mental health of the American youth is worsening, and the need for treatment surpasses what is available. But while the complexities of mental health span beyond this article, there is a large body of research examining the impact of what we eat on our moods.
Read More...
Is Food Addiction Real?
Do you feel like you’re always thinking about your next meal? Do thoughts about what you “should” and “shouldn’t” eat play on repeat in your mind? Or, perhaps, it’s your fear of “once I start I’ll never stop!” In this article, we’re not just debunking the MYTH, yes, MYTH of food addiction, but we’re also diving into what it actually means to be obsessed with food, why food obsession happens, and how to FINALLY stop these obsessive thoughts.
Read More...
