Popular Posts

The 80/20 Rule: Debunked

What is the 80/20 rule around food? There was a time when I believed in the 80/20 diet rule. As both a dancer and as a dietitian, the 80/20 rule offered a clearer and more concrete definition for the old “eat in moderation” advice. But I soon realized that this approach was not helping my relationship with food.

From Dancer to Dietitian – The Roadmap

Do you have an interest in nutrition, food, or helping others? Many dancers inquire about the road to becoming an expert in nutrition for dancers. This article will share tips for you to consider if interested in blending your passions for dance and wellness.

Dancers and Bone Health

A dancer’s bone density is one of the most important factors when it comes to preventing injuries. Learn about bone health for dancers!

Nutrition for Dancers: What You Need To Know For Training

Nutrition is an important aspect of dance training. Learn what you should eat before dancing and why! Get tips on what foods are best for dancers and why they’re important.

What’s the best protein bar for a dancer?

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.

The Healthy Dancer® Dancer Testimonial

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 Dancer’s Guide to Dairy- and Plant-Based Milk

Dancers often consider alternatives to dairy even without the presence of a diagnosed intolerance or allergy. Now, I’ve detangled why dancers need not fear the protein- and calcium-rich dairy option in this article. But what about dancers with a medially-diagnosed intolerance? Or those struggling with a milk allergy? And for the dancers who simply prefer dairy-free alternatives, is there a best option? This article will break it down.

Body Changes: How Dancers Can Confidently Buy New Leotards & Dancewear

As dancers, we inevitably experience body changes. One of the more tangible signs of these changes is the need to buy new leotards. For some, this can be a frustrating process, but embracing these shifts helps to build self-trust, confidence, and a healthier mindset. In this post, we’ll dive into how dancers can face body […]

How to Handle Rejection at Your Dance Audition

Mental Health, Nutrition

How can dancers navigate audition disappointment and rejection? With diet culture especially prominent in the dance industry, the urge for dancers to regain any semblance of control often translates into unsustainable behaviors like restricting food intake or partaking in excessive cross-training routines. But using food as a tool for self-control, rather than self-care, quickly backfires as restrictive dieting leads to exhaustion, burnout, and even injury.

How To “Get Back On Track” After The Holidays (It’s Not What You Think!)

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.

15+ Plant-Based Breakfast Recipes for Dancers

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!

Whole Wheat Chocolate Chip Banana Bread

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 […]

20+ Healthy and Delicious Snack Recipes

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!

20+ Healthy and Delicious Dinner Recipes

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!

20+ Healthy and Delicious Lunch Recipes

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.

20+ Healthy and Delicious Breakfast Recipes

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!

Protein Powder for Dancers, Ranked

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.

The Healthy Dancer® Review: What Tiny Pretty Things Gets Right

Mental Health, Nutrition

As a nutritionist for dancers, my work goes far beyond meal plans and portion guides. It’s about advocating for a healthier, more sustainable dance world— one where artistry isn’t sacrificed for body image, and well-being is prioritized alongside technique. I’ve made it my mission to help shift our industry away from outdated, harmful standards. So naturally, I was apprehensive when I hit “play” on Tiny Pretty Things. Here’s my review of the Netflix drama.

A Dancer’s Diet: Build the Perfect Trail Mix

Guests, Nutrition

Smart snacking is key to a dancer’s energy throughout the day. As a result, dancers often rely on convenient, packable, and non-perishable options. But sometimes, misguided food fears can make the concept of snacking tough to implement. To better understand why trail mix is a great snack option for dancers, let’s break it down.

The Best Bruschetta Recipe

Serious question: do you call it but-SHETTA or bru-SKETTA? I’ve been making this recipe for my family since that trip in 2012 and now I’m sharing it you. So many elements come together: the tang from ripe summer tomatoes, the crunch from a rustic baguette, the spice from fresh garlic, and of course, the aromatic but subtle hint of sweetness from fresh basil. There are a few secrets that I’ve learned since, which sets this recipe apart from your standard bruschetta.