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In the United States alone, more than 38 million people, including 12 million children, experience food insecurity, with more than 23.5 million people in the U.S. living in food deserts. Food insecurity is even more apparent in marginalized communities where rates of hunger, poverty, and unemployment are much higher when compared to white communities. The same goes for those who live with one or more disabilities, who face higher rates of employment discrimination and higher medical costs.

[FREE Download] Intuitive eating dancers can coexist with performance nutrition. Dancers learn the basics of the 10 principles of Intuitive Eating and how to start using them today. As you begin to challenge food and body beliefs, you learn how to eat in a way that honors your health to the degree that you choose, not the degree set forth by dancer diet culture. This article will uncover the nuances of intuitive eating for dancers and guide you through the process.

A budget of nearly 72 billion dollars unfortunately gives the diet industry lots of power over how we feel this time of year. Many can’t help but feel overwhelming amounts of guilt in the aftermath of what is commonly a more indulgent meal. How can we move past these valid feelings and discomfort? This article will break down 3 critical points for dancers to consider as they move forward with their post-Holiday eating plans.

Hormonal imbalances is often an experience that leaves many dancers overwhelmed and confused. Polycystic ovary syndrome (PCOS) is a common endocrine disorder that impacts approximately 5% to 10% of women of reproductive age. This article will dive into the complexities of PCOS and how those with a diagnosis can navigate without the pressures of diet culture.

Research suggests that eating fruits and vegetables can help to lower the risk for many chronic diseases such as heart disease, and may protect against certain types of cancer. But for many dancers, income is limited, and knowing how to incorporate these nutrient-dense options without breaking the bank can be challenging. But all dancers can […]

I often stress the importance of making time in your schedule to sit back, relax, and enjoy the mindful experience of a meal. However, busy days are bound to fill our schedules, especially during the summer intensive season. It’s in these instances when meal planning becomes key to a dancer’s diet. Since intense dance schedules can leave hunger cues unnoticeable, planning meals and snacks is critical for preventing energy dips and appetite surges later in the day.

While recommendations vary among dancers, most pre-professional and professional level dancers should aim for a planned approach to staying hydrated throughout their day. Dehydration is one of the leading factors negatively impacting our performance, whether it’s in the studio or in class. Keeping your body hydrated can even help with balance, flexibility, and muscle recovery.

I’m guilty. As a Registered Dietitian (a board-certified EXPERT of nutrition!), I’ve used the phrase “limit processed foods” time and time again. I’ve previously unraveled the harms of clean eating in an article that you’ll need to read and bookmark ASAP. I’ve even given you three reasons why the idea of “empty calories” is a total sham. But what about processed foods? Should we really be avoiding them?

First, let’s uncover the obvious: diet culture likes to use this idea of “brain food” to sell us an eating regimen that oftentimes moralizes some foods and demonizes others. Honestly, there’s no single food that can completely make or break your brain health and functioning. But we can utilize aspects of gentle nutrition to ensure that our body receives a variety of building blocks that support focus, retention, and overall mental clarity. Let’s dive into 7 foods that can help to provide the building blocks of brain health.

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!

The war against dietary fat (AKA the fat in our food) was declared nearly a century ago when the American Heart Association published findings of a suspected association between dietary fat and heart disease. But instead of promoting positive health behaviors, associations between food and disease have only led to a landscape of food guilt, stress, and anxiety. And we know that weight cycling (a product of yo-yo dieting) is an independent risk factor for cardiovascular disease. Here’s another one for your evidence library.

Nourish Your Body and Soul There’s only one remedy for overripe bananas: baking. Bananas add a well-known but subtle flavor to almost any recipe. Enjoy this banana bread straight from the oven, or store it for another day. The extra-moist center makes it especially delicious even when packed in your dance bag. Ingredients Directions Preheat […]