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There’s a major misconception about Intuitive eating and it is one of the reasons why dancers hesitate to shift to the non-diet approach. At a glance, intuitive eating seems like a plan that involves eating what you want, when you want — without a thought or care. This depiction is not only oversimplified, but it […]

A common challenge for dancers who are just beginning their work with me is unraveling the topic of meal timing. For most dancers, a flexible meal and snack routine is the backbone that supports adequate nourishment. But even with flexibility, meal and snack guidance remains vulnerable to the same perfectionistic qualities that drive disordered eating. […]

The food police is a compilation of thoughts and messages that not only drive our food choices but also, judge them. As a dietitian, I’ve had my fair share of skeptical dancers and dance parents assume that I might police their mealtime choices. But this couldn’t be any further from the truth!

In their book, Intuitive Eating: A Revolutionary Program that Works, authors and registered dietitians, Evelyn Tribole and Elyse Resch, categorize four separate eating styles to distinguish between various eating behaviors. To dismantle diet culture, it can be very helpful to identify the type of eating (or dieting) personality that you feel is most relatable. This will increase your awareness of behaviors around eating and subsequently, dieting.

As a former dancer turned Registered Dietitian Nutritionist, I can attest to a few common traits that, for most dancers at some point in their training and careers, feel relatable. Self-discipline is one and preliminary research even suggests that a relationship exists between one’s degree of self-discipline and some forms of physical activity. For much […]

I bet I caught your attention. With over 15 billion views (and counting) on the hashtag, “What I Eat In A Day” vlogs are everywhere and dancers need to understand their impact. Oftentimes the intent is harmless. ‘What I Eat In A Day” vlogs are short-form videos that display everything a dancer eats throughout their […]

Restrictive dieting behaviors, whether obvious (like calorie counting) or subtle (like “clean” eating) strip the fun from food― turning eating experiences into math equations riddled with angst and guilt. As discussed in this article, however, even “fun foods” that are technically considered to be less nutrient-dense can (and should) be included in your dance fueling […]

[UPDATED] A holistic approach to nutrition is not prescriptive but rather, guided. Dancers utilize self-discovery to inform their decisions around food and movement. Ultimately, this supports a dancer’s whole being, including their physical, mental, and emotional wellbeing.

Superfoods are a buzzy topic in the New Year. But what actually deems a food to be a “superfood?” The Healthy Dancer® Functional Fuel technique identifies options to to refuel, rebuild and recover.

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” […]

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!