Popular Posts

5+ “Clean” (Diet) Foods To Start Enjoying …Again

I once thought that a veggie-loaded salad (dressing on the side) was sufficient for lunch. Not only did it check the boxes of a “healthy” meal, but it also filled me physically and, according to what I thought was right for a dancer, gave me the reassurance of control— the hope that if I continued […]

Asking AI For Nutrition Advice- What You Should Know

Artificial intelligence (AI), as a mainstream medium for information, is quickly becoming the norm not just for everyday life, but also, in healthcare. AI for nutrition advice, from calorie targets to meal plans, has gained popularity due to its accessibility. But AI comes with major risks and limitations. This article will uncover everything you should be aware of when relying on chatbots, ChatGPT, and other AI-driven tools for nutrition advice.

5 Ways Dancers Can Prep for Nutcracker Auditions

Nutcracker is an exciting time— for some dancers, it’s the biggest performance of their year. For others, it’s a time of traditions and a balancing act between a crazy busy performance season and time off for the holidays. But alongside this excitement comes the road leading to it, and it starts with your audition. Chances […]

Dancers with ADHD- tackle the challenges of food and nutrition

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder— a form of neurodivergence characterized by a shift in how the brain thinks and processes information. People with ADHD often experience an ongoing pattern of inattention, hyperactivity, and/or impulsivity that interferes with their ability to function. Dancers with ADHD can experience a variety of challenges in the studio. […]

Help! My health & nutrition assignment is triggering

In school, classes and assignments centered on the topic of nutrition can offer valuable opportunities for learning about the role of food on energy, sports performance, and disease management, to name a few. But when these assignments involve practices like food tracking and calorie counting, they can be triggering to disordered eating and self-doubt. The bombardment of diet culture can be challenging if you’re simultaneously recovering your relationship with food. In this article, we’ll uncover how to move through these assignments with less stress and more ease.

Success for your new dance season

A new dance season is among us— new goals, higher expectations, and countless possibilities for growth. But with each new season comes a unique set of challenges. Whether you’re joining a new school, beginning a renewed company contract, or returning to your usual spot at the barre, a sense of overwhelm is likely. Regardless, we can look forward to this new season as one of opportunity. Evaluating your expectations and setting realistic goals is a major part of the process and this article will help you do just that.

Chia Seed Pudding

Chia seed pudding is a versatile, nutrient-dense snack to support a dancer’s rigorous training and recovery needs. It’s a fantastic addition to any dancer’s fuel plan. In this blog post, you’ll learn how to craft a basic chia seed pudding, along with delicious flavor combinations to get you started.

How to support a friend through disordered eating

When you suspect that a dance friend is struggling with disordered eating or an eating disorder, it can be challenging to know how to offer effective support. Fears of “saying the wrong thing” leaves many dancers at a loss for words. And while the conversation is one to tread lightly, avoidance can drive even the closest of friends further apart. If you suspect a dance friend is struggling with disordered eating or an eating disorder, here’s what to do.

Comparisons in dance: your ultimate guide

Comparisons in the studio are, unfortunately, a common obstacle facing many dancers. Constantly comparing their skills, progress, and achievements to fellow dance peers— it can feel like an uphill battle for dancers to not compare themselves to others. This mindset isn’t just detrimental to a dancer’s self-esteem, it can also impede their creativity and overall performance potential. In this article, we explore why dancers are vulnerable to the comparative mindset, along with practical strategies to overcome it. The goal is to not strive for what feels impossible, but rather, to foster productive behaviors and a more fulfilling experience both in the studio and at mealtimes.

A Dancer’s Guide to Stress, Fatigue, & Overwhelm

Mental Health, Nutrition

It’s common for dancers to find themselves exhausted mentally, physically, and emotionally. Balancing a packed dance schedule with academic coursework is hard enough. Chronic fatigue can be detrimental to your health, well-being, and your ability to perform to your greatest potential. While a dancer’s schedule is notoriously difficult to manage, you owe it to your mind, body, and soul to find moments to breathe.

How to stop counting calories

Dancers have long been counting calories in attempts to gain a sense of comfort in micromanaging the amount they’re eating. But with popular diets recommending calorie targets that are much too low for even the inactive non-dancer, counting calories can be a gateway into more severe disordered eating. If you’re tired of the constant calorie calculations and want to break free from this restrictive habit, here are five steps to help.

Detox for Dancers- will a cleanse help?

Dancers are known for their discipline and dedication to their craft. Maintaining a strong, agile body is essential for their performance on stage. However, undeniable food and body ideals can lead dancers to explore drastic measures, such as cleanses and detoxes, in pursuit of rapid weight loss or supposed “detoxification” methods. In this blog post, we will explore why dancers should avoid cleanses and detoxes, and uncover how to embrace a more inclusive approach to nourishing their bodies, along with The Healthy Dancer® Diet Detox [FREE] 5-Day Challenge.

10 Things I Wish I Knew Before My Summer Dance Intensive

For an aspiring dancer, attending a summer intensive can be an exhilarating and transformative experience. Some of my favorite dance memories come from the various intensives I was fortunate to attend. But there are certain things that, in hindsight, I wish I had known before embarking on this exciting journey. If you want structured support […]

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” […]

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!