Popular Posts

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.

A Dancer’s Guide to Digestive Health

For dancers, bloating involves stomach discomfort that translates into difficult decisions around food. Interestingly, research shows that those who struggle with disordered eating and/or eating disorders might also be more prone to struggling with digestive disorders and the discomfort that goes along with them.

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. I’ve previously discussed how dancers […]

The Controversy of Seed Oils- are they healthy?

Using oil as a cooking medium or ingredient isn’t an uncommon practice for dancers. Edible oils are vegetable oils—this includes seed oils. Common examples are olive, canola, grapeseed, avocado, coconut, soybean, palm, corn, flax, and safflower. In order to extract the oil from the seed. But recently, cooking oils have received a ton of criticism. In this article, we’ll uncover the claims and debunk the fears surrounding this nourishing mealtime addition.

Food Sensitivity Tests: Unraveling the Controversy

Food sensitivity tests have gained significant popularity as a means to identify potential triggers for various health concerns. These tests claim to pinpoint specific foods that may cause adverse reactions in individuals. Some believe that testing for food sensitivities provides the knowledge needed to guide treatment— oftentimes, elimination diets to remove the potentially triggering food. But there are major limitations to these protocols and as a registered dietitian, I don’t support their use.

Dining out without stress – is it possible for dancers?

Dining out can support all realms of a supportive relationship with food for The Healthy Dancer®. Dining out can be a wonderful experience, filled with the anticipation of creating fun memories, catching up with friends, and savoring delicious food. But for many dancers who are in the depths of disordered eating or even well into their journeys of building supportive mealtime habits, dining out can elicit feelings of overwhelm and stress.

Not Hungry? Here’s Why

The thought of feeling “not hungry” might seem far-fetched to those familiar with a larger appetite. But hunger varies substantially from person-to-person. Missing hunger cues can happen for a number of reasons, leaving those who are trying to fuel their body confused throughout the day. If you can relate, let’s discuss a few reasons why your hunger might be M.I.A. From there, we can pinpoint a cause and work on a solution.

Dancers, Hypermobility, and The Role of Nutrition

For many dancers, hypermobility can feel like a plus in the studio. Aesthetic ideals often depict lines that boast hyperextension. There are several different subtypes of hypermobility, with some being less problematic than others. According to the Ehlers-Danlos Society “…hypermobility that does not cause pain…[asymptomatic joint hypermobility] does not need to be treated.” But when hypermobility presents alongside joint instability, problems arise.

Restrictive thinking and how to overcome it

Food thoughts bear a heavy impact on our relationships with food. Feelings like “I shouldn’t be eating this” and “I’m so bad for wanting this!” often come alongside food guilt, paving the way for challenging eating experiences. If you’ve ever ridiculed yourself for eating “too much” and/or eating the “wrong” foods, then it’s possible that you’re struggling with restrictive food thoughts or restrictive thinking. Restrictive thinking is a type of food restriction that may or may not involve an actual caloric restriction or food avoidance.

Are Genetically Modified Foods Safe?

If you’ve ever examined the packaging of a standard snack bag then chances are you’ll notice a label touting “Non-GMO.” Dancers who struggle with clean eating often find themselves questioning the safety of processed foods and since nearly 80% of processed foods contain at least one genetically modified ingredient, it’s imperative that we unravel the […]

Healing from diet culture- am I ready to eat intuitively?

Intuitive eating— especially for dancers, cannot be the first and only step in your journey towards building a supportive relationship with food. A supportive relationship with food can look different for every dancer, but generally, it allows for food to be pleasurable while honoring the options that are accessible to you. Part of the intuitive eating paradigm is to support adequate nourishment— this means relying on flexible meal planning. But if your goal is to transition out of such a flexible meal plan, then you’ll want to first assess whether or not you’re ready. This article uncovers 5 key identifiers to support your readiness for intuitive eating.

Mindless eating- here’s why you shouldn’t worry

Mindless eating is often scrutinized as a behavior that needs to be intervened upon to avoid “over”-eating. But mindless eating can provide us with good feedback— a sign that our bodies are needing something to move through distress. This article will discuss the most common reasons why dancers might mindlessly eat, and offer actionable steps to navigate the experience.

A Dancer’s Complete Guide to Protein

The benefits of protein are vast: protein is essential for rebuilding and repairing muscle tissue, which undergoes a natural level of wear and tears from intense activity (like dancing). Because dancers are more vulnerable to perfectionism and disordered eating, I don’t encourage them to calculate nor track daily protein intake. If concerns exist, such as a dancer feeling worried that they are eating too little (or too much) protein, then it’s recommended they consult with a licensed Registered Dietitian Nutritionist.

Performance Recovery Nutrition for Dancers

Generalized recovery to support your day-to-day dancing. Similar to how pre-performance meal planning supports your energy, prioritizing post-performance recovery plays a major role in the longevity of your dancing. In fact, chronic fatigue, excessive soreness, and the inability to focus can all be linked to subpar recovery efforts.

Food Anxiety and How to conquer it

Dancers might experience food anxiety for a number of reasons. Many (but not all) relate to past experiences with food deprivation. Food anxiety can feel like a major obstacle that limits your ability to heal your relationship with food. This article will discuss the most common reasons why dancers feel anxious and how to overcome it.

A Registered Dietitian Nutritionist for Dancers- here’s what you’ll gain

Dietitians are trained to work with dancers at the individual and institutional levels. Dietitians can support dancers’ performance potential and help them rebuild their relationships with food. Registered Dietitian Nutritionists (RDNs) can support dancers in a variety of ways, this article will explain how.

Anti-Inflammatory Diets- Will dancers benefit?

Anti-inflammatory diets are appetizing for dancers, especially given speculations surrounding intense athletic performance and inflammation. But is an anti-inflammatory diet a dancer’s key to both health and career longevity? This article will cover everything you need to know. What is inflammation? Inflammation is the body’s response to physical trauma or stress (not psychological stress). We […]

Help! I cannot eat when I’m stressed- emotional restrictive eating

How can dancers navigate a loss of appetite when experiencing emotional distress? Eating too few meals and snacks throughout your day also makes it harder to navigate emotional distress. A loss of appetite during times of emotional distress shouldn’t be ignored. In fact, dancers should proactively intervene— here are 5 actionable steps to do just that.

Is it really Anti-Diet? Here Are 5 Red Flags

Consumers are struggling to identify advice that is dismantling, and not promoting, a culture that oppresses so many. This article will offer 5 red flags for you to consider when scrolling through the not-so-“anti”-diet, diet advice flooding your social feeds. Precision Nutrition is one example- but this program largely rooted in “clean” eating and ultimately, pushing an agenda that isn’t just ineffective, it’s also harmful— exacerbating disordered eating among dancers.

How To Stop Feeling Guilty After Eating- Overcoming Food Guilt

Mental Health, Nutrition

There was a time in my life when I avoided dessert because I believed, “the guilt just wasn’t worth the bite.” My food guilt was so severe that thoughts about eating the bag of M&Ms consumed me for DAYS after eating them. And while this mental parade of guilt was exhausting, it always made its way into my brain, especially after another bout of “failed willpower” from an otherwise “clean” diet. But in my pursuit away from restrictive eating behaviors I overcame this food guilt, and today, I’m going to teach you how to do the same.