Popular Posts

Get More Energy- Tips for Dancers

Energizing and balanced dancer meals are essential to a strong performance. Dancers can utilize these 5 strategies to honor the functional components of food in a way that is flexible and sustainable. We assess the intent behind our food choices, honoring cravings, and being mindful of what is accessible at any given moment. Functional fuel, meal timing, hydration, caffeine, and food flexibility are key.

Dealing With Diet Talk- Your Ultimate Guide

Mental Health, Nutrition

Since we cannot control or prevent all instances of criticism, it helps to equip yourself with the tools to educate and set boundaries as needed. But how? The first step is to decide if it’s worth the energy to educate others about your lifestyle decisions.

Raise A Healthy Dancer

Mental Health, Nutrition

As a dance parent, your role in fundamental to the success of your dancer’s career. This article provides first-hand experience and 5 key strategies to consider to support your dancer’s passion.

The Most Common Nutrition Concerns Amongst Dancers

Dancers face unique nutritional challenges because of rigorous training schedules; combined with undeniable body ideals that unfortunately saturate the industry. The need to consume adequate amounts of food to support strength and endurance is not only challenged by busy schedules, but also, by misinformation from diet culture. This article will discuss the most common nutritional concerns dancers face, and how both individuals and their clinicians can help to navigate them.

Nutrient Density for Dancers

Nutrient density can be a helpful concept for dancers looking to build a meal plan that supports their elevated needs as athletes. But too often, nutrient density is used to categorize foods with labels like “good” and “bad”- In the process, many foods are vilified and eating those deemed “bad” and “unhealthy” becomes an experience flooded with stress and food guilt.

Is Organic Food Healthier?

The Environmental Working Group (EWG) releases an annual list of the ‘“Dirty Dozen,” which includes a list of 12 types of produce known to be most contaminated with pesticides. But some feel the EWG largely fabricates their findings to fear-monger consumers with phrases like “toxic” and “cancer-causing” chemicals.

5 Signs Your Meal Plan Isn’t Working- And how to fix it!

Is your current eating plan supporting your dancing? There are specific signs to look out for. Once identified, you’ll be better equipped to build an eating plan that supports your dance goals. This article will uncover the five most common eating pitfalls among dancers and how to prevent and resolve them.

Mindful Eating For Dancers

Mental Health, Nutrition

When you begin to utilize the tool of mindful eating, you add back a major nutrient to your balanced plate: experience. From that experience, whether it is positive, negative, or neutral, blooms a unique learning opportunity that allows you to move forward with building trust with your body’s intrinsic cues of hunger, fullness, and satisfaction.

Rehydration for dancers: what’s best?

If you’re dancing for 90 minutes or longer, then you’ll want to consider additional rehydration therapies. This is especially important for dancers during the hot and humid summer months when sweat rates are higher. In this article, we will discuss the most popular types of rehydration therapies available to dancers and what to consider for each.

5 Signs The Dieting Mentality Is Holding You Back

Wellness culture is sneaky and oftentimes seemingly harmless habits can be a guise for very disordered eating behaviors. I’ve previously discussed how “clean” eating and diets like Noom can make it difficult to spot diet culture. But there are even subtler ways in which the dieting mentality shows up for dancers and this article will discuss them.

Get Started With Gentle Nutrition

Mental Health, Nutrition

From pre-performance snacks to post-performance recovery, nutrition education is essential to a dancer’s training. But as I’ve discussed previously, dancers must juggle aspects of performance nutrition and meal planning, both of which can hover the realms of diet culture, with the goal of avoiding restrictive eating habits. To balance the importance of performance nutrition with the fundamentals of a non-diet lifestyle, we must recognize the tenth principle of intuitive eating: “gentle nutrition.”

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.

Dance Nutrition Workshops- Everything you need to know

Nutrition workshops for dancers are a key element of a dance school or company’s training efforts. Nutrition workshops from qualified dietitians are encouraged to combat common challenges that exist for both the dancers and the educators.

How Can Dancers Eat Healthy When Traveling?

When on vacation, on holiday, or even on tour, dancers must learn how to navigate a new environment while listening to and trusting their body’s cues of hunger, fullness, and satisfaction. This articles teaches you how to eat healthfully and intuitively while traveling.