While a regular individual needs about 7 – 9 hours of sleep each night, a dancer who is actively training and performing should aim for more to optimize recovery.
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 Weight Gain for Dancers
Though “tips for gaining weight” is probably not the most searched question on Google, for a handful of dancers, weight gain is a necessary step towards a stronger and injury-free performance. Let’s discuss my favorite tips for a healthy weight gain!
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...Meet The TTP RDs-2-Be’s!
I am so excited to introduce you to the newest students of the TTP team! Caitlin and Abby are both former dancers turned dietetic majors. Both Caitlin and Abby cannot wait to share their favorite tips and experiences on DanceNutrition.com!
Read More...A Dancer’s Guide to Regular Periods
Periods are a pain… literally. But is it normal for dancers to have an irregular (or even nonexistent) cycle? No. It might be common, but irregular and/or nonexistent periods can be a sign of a more significant medical issue. There are two types of “missing periods.” The first is a delayed onset of menstruation, also […]
Read More...Food Rule or Food Choice? There’s A Difference
You’re walking along the aisles of your supermarket and stop upon what seems like an endless supply of bread. Without hesitation, you spot a darker loaf that reads “Made With Whole Grains and Seeds.” You skim the back label and add it to your bag. Within the same minute, you second-guess your choice for a more appealing fluffier “white” loaf but since you’ve read that fiber is “healthy,” you skip it and move on. Was your bread choice the right one? If you’ve ever felt conflicted around your food choices, then it’s time we dissect the reasons behind them.
Read More...Intuitive Eating with Food Intolerances
Since dancers are at a unique risk for falling into restrictive eating styles due to the unequivocal pressures of body aesthetics, it can be tempting to use such a diagnosis as a socially acceptable means to control body weight. But if you have been diagnosed with a food intolerance, food sensitivity, or food allergy, then you’ll want to prevent your restrictions from crossing paths with disordered eating. To do so, here are 3 steps to consider while navigating your diet…
Read More...Plant-Based Diets- An ultimate guide for dancers
Eating “plant-based” has emerged to be a trending food topic within the past few years. Many choose to omit animal products from their diet because this way of eating is environmentally sustainable and promotes animal welfare. According to the Academy of Nutrition and Dietetics, balanced vegan and vegetarian diets are able to provide health benefits at any life stage; even for athletes.
Read More...Is Sugar Bad For Health?
Sugar is commonly demonized. Technically, sugar is the simplest form of the macronutrient carbohydrates (AKA “carbs”). Carbs are critical for the body, fueling our brain, nervous system, red blood cells, and *most* importantly: petite allegro. So what should we really be considering about sugar in the diet? Here’s everything you need to know.
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...A Dancer’s Diet: Probiotics
Probiotics are the “good” guys, specifically bacteria and/or yeast, that work to keep the peace among this population microorganisms. Promising research supports the benefits of probiotics, specifically in regards to digestive health, immunity, and even mental health.
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...Meet Kylie
Meet Kylie! I am SUPER excited to introduce you all to the newest member of the TTP team! Kylie Mignone is currently a Senior dietetics major at Bradley University. Kylie cannot wait to share her favorite recipes, tips, experiences as a dietetic student, and SO much more.
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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