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.
Read More...Stress Less When Returning to The Studio
The stress of returning to the studio following prolonged periods of isolation and quarantine can be overwhelming. As a result, dancers might turn to coping mechanisms as a way to manage future unknowns. While it’s critical to consider safety guidelines for returning to the studio, dancers should also understand how to prevent injury when easing back into dancing shape. Here are a few tips for when it’s time to return to in-person classes.
Read More...How To Choose A Healthy Snack Bar
Whole food snack combos are an essential part of a dancer’s meal plan. But with little time to build a balanced snack during performance season, convenience is key. Snack bars are therefore practical and readily available when hunger strikes unexpectedly. Keeping an emergency snack bar in your dance bag at all times is a great way to ensure that your body remains properly fueled throughout the day.
Read More...Tiny Pretty Things – A Review
With the pilot laying the groundwork for the most common dancer stereotypes, I had some concerns. But then I kept watching… and realized something big
Read More...A Dancer’s Metabolism: Here’s What You Should Know
If you’re wondering about your metabolism and how it works, then chances are you might also have questions about your body weight, whether that’s regarding weight loss, weight gain, or weight maintenance. Perhaps you’ve been told that you have a “slow” metabolism or a “fast” metabolism.
Read More...A Dancer’s Diet: Fiber
From digestive regularity and immunity to satiety and sustained energy, fiber is surely a buzz-worthy topic worth learning about. And between busy schedules and constant physical exertion, dancers need fiber to regulate energy levels, maintain satiation, and encourage a moving digestive system. Since fiber is an essential component of a dancer’s diet, let’s discuss why and how you can assure that your fiber needs are met.
Read More...Injury Recovery Nutrition for Dancers
Nutrition for performance is a critical aspect of a dancer’s life. But what about when we’re unable to perform? Proper nutrition, along with support and guidance, can help dancers navigate this trying time. Building a recovery plan that supports a dancer’s physical, mental, and emotional well-being is essential for your return to the studio. To get you feeling your best, let’s build A Dancer’s Toolbox for Injury Recovery.
Read More...A Dancer’s Diet: Build the Perfect Trail Mix
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.
Read More...Why Dancers Need A Licensed Nutrition Expert
Dancers are especially vulnerable to the development of disordered eating and eating disorders. It’s essential that they seek qualified advice for appropriate nutrition intervention and prevention. With an abundance of information flooding our media feeds, it’s difficult to decipher truth from trends in regards to dance nutrition, dancer health, and dancer wellness. Dancers are not just artists, they’re also athletes. Therefore, trusting credentialed professionals, such as Registered Dietitian Nutritionists, helps to maximize a dancer’s strength and endurance in a way that promotes sustainable habits without the risk for injury and burnout.
Read More...Healthy Snacking Guide for Dancers
I often discuss the importance of abundance and variety throughout a dancer’s day. Three balanced meals (breakfast, lunch, and dinner) help to build the basic framework for any dancer’s fueling plan, and most often, adding 1, 2, or even 3 snacks to the mix is essential to sustain a dancer’s energy for busier days. However, busy schedules filled with classes and back-to-back rehearsals can make this an impractical goal.
Read More...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.
Read More...The Keto Diet: Should Dancers Go Keto?
Dear Rachel, my family has decided to try the keto diet. They’ve lost weight and even feel more energized. What are your thoughts about dancers going keto?
Read More...Intermittent Fasting for Dancers
Intermittent fasting is one of the most controversial topics because technically, it doesn’t necessarily mean that you’re restricting calories enough to be in a calorie deficit. If you’re meeting your total nutrition needs during the “allowed” hours, then you can technically fuel your body sufficiently. There are, however, several issues that I’d like you to consider…
Read More...5 Actionable Tips to Build a Better Body Image, By Catherine Drury
To consistently dance and perform at your best, you need to have a working relationship with your body. Asking someone to love their body is often unrealistic (though it can be a goal!). However, a certain level of body acceptance is necessary to achieve the physical- and artistic- success required of dancers. Though it takes time, let’s discuss 5 tips to build a better body image:
Read More...Reclaiming My Ballet Body, By Colleen M. Werner
Featured writer Colleen Werner explains how her journey to food- and body- healing shaped her #BoPoBallerina movement.
Read More...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.
Read More...The Healthiest Breakfast Muffin Recipe
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!
Read More...Reintroduce Trigger Foods
Most “Type A” dancers have something in common when it comes to his or her relationship with food. Especially for those with a sparked interest in nutrition: Type A dancers love sticking to safe foods. Often times, these are highly nutritious, plant-based, and minimally processed (like the ones I mentioned above).
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