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The dos and don’ts of how can dancers track their progress without relying on the scale or other body-checking behaviors. As intuitive eating continues to reign in popularity, we see wellness culture attempt to twist tracking behaviors (particularly body weighing and food journaling) and reframe these actions as tools to help consumers regain trust in their bodies.

Should dancers use protein powders? How about multivitamins? If not consuming a well-rounded diet that is sufficient in both calories and nutrients, dancers are at risk for developing key micronutrient and macronutrient deficiencies. Before deciding whether or not you can benefit from a nutrition supplement, consider the following 5 tips.

Much of functional medicine is centered around an approach that supposedly challenges the roots of conventional medicine—instead of treating bodily systems independently from one another, functional medicine “seeks to identify and address the root causes of disease and views the body as one integrated system.” Dancers who look for integrative, holistic, alternative, and functional approaches should never feel shameful or invalidated by their experiences. But it is important to understand the risks involved.

Energizing and balanced dancer meals are essential to a strong performance. Dancers can utilize these 5 strategies to honor the functional components of food in a way that is flexible and sustainable. We assess the intent behind our food choices, honoring cravings, and being mindful of what is accessible at any given moment. Functional fuel, meal timing, hydration, caffeine, and food flexibility are key.

Dancers face unique nutritional challenges because of rigorous training schedules; combined with undeniable body ideals that unfortunately saturate the industry. The need to consume adequate amounts of food to support strength and endurance is not only challenged by busy schedules, but also, by misinformation from diet culture. This article will discuss the most common nutritional concerns dancers face, and how both individuals and their clinicians can help to navigate them.

Protein bars are a convenient way for dancers to optimize post-performance recovery windows, especially when their next meal surpasses the hour after dancing. Bars can also provide easy snack options prior to dancing. The nutrition profile of your bar comes next. This is where we can optimize your choice in a way that best supports your dance performance.

Disordered eating is a struggle for many dancers (here’s why). An influx of misinformation from self-proclaimed nutrition experts is often the reason. Those misinformed about how dancers can fuse the principles of intuitve eating with the fundamentals of sports nutrition translate recommendations into polarizing ideas like “eat whatever you want, when you want” and “clean” […]

A budget of nearly 72 billion dollars unfortunately gives the diet industry lots of power over how we feel this time of year. Many can’t help but feel overwhelming amounts of guilt in the aftermath of what is commonly a more indulgent meal. How can we move past these valid feelings and discomfort? This article will break down 3 critical points for dancers to consider as they move forward with their post-Holiday eating plans.

For dancers choosing a vegan or vegetarian lifestyle, focusing on abundance and variety helps to ensure that that you’re eating enough to support your performance. But for some dancers, choosing a lifestyle that is 100% plant-based can risk vitamin and mineral deficiencies (if not well-planned) and even trigger disordered eating (if not implemented with the help of professional support). Here are our favorite vegan breakfast recipes!

There’s something magical about overripe bananas. Rather than tossing them out, they can be transformed into a comforting, delicious, and nourishing snack. This banana bread recipe is the perfect remedy for those extra-ripe bananas hanging around your kitchen. The combination of flavors, moisture, and the added bonus of chocolate chips makes it irresistible— whether you’re […]

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!

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!

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.

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!

Consuming adequate protein from high-quality sources will be your best bet for muscle recovery. If you are considering a supplement, choose a third-party tested plant or whey protein powder. You can utilize this to increase the protein content of your smoothie by adding a protein powder that contains at least 20 grams per serving.