According to a recent poll I shared on Instagram, 70% of dancers who are considering a summer intensive are most anxious over how to fuel while away. This is especially concerning since summer intensives are a common site where disordered eating habits emerge.
Read More...Meal Planning for Dancers
Dancers can benefit from meal planning. Meal planning involves setting time aside to plan your day’s or week’s meals and snacks. Since dancers are at risk for disordered eating habits, those with a history of restrictive eating may benefit from meal planning as a way to provide external structure when interoceptive awareness (AKA innate hunger/fullness cues) is diminished.
Read More...How Can Food Impact My Mood?
The potential association between disordered eating and certain mood states like depression, fatigue, and confusion has been examined among dancers. Especially in the wake of the COVID-19 pandemic, the mental health of the American youth is worsening, and the need for treatment surpasses what is available. But while the complexities of mental health span beyond this article, there is a large body of research examining the impact of what we eat on our moods.
Read More...How Do I Choose Satisfying Foods?
Amongst the chatter in the health and wellness world, we often prioritize nutrition before taste. Though it doesn’t provide the “energy,” “muscle-building,” or “immune-boosting” physical benefits of the other macros, taste is responsible for creating a personal connection between you and food. If we make food an enjoyable experience without guilt or punishment, then we’re more inclined to eat any and all foods mindfully. This non-restrictive approach does wonders for your mental and emotional health.
Read More...Food Journaling for Dancers
A large part of learning how to eat intuitively involves raising body self-awareness. Learning how to eat intuitively also teaches us about the importance of compassionate self-care.
Read More...The Truth About Food Addiction
Do you feel like you’re always thinking about your next meal? Do thoughts about what you “should” and “shouldn’t” eat play on repeat in your mind? Or, perhaps, it’s your fear of “once I start I’ll never stop!” In this article, we’re not just debunking the MYTH, yes, MYTH of food addiction, but we’re also diving into what it actually means to be obsessed with food, why food obsession happens, and how to FINALLY stop these obsessive thoughts.
Read More...What Is Taste Hunger?
Taste hunger occurs when you’re not feeling biologically hungry, but you have a desire to eat. Taste hunger provides us with an opportunity to learn. When honoring taste hunger, do you find yourself consistently eating past a comfortable level of fullness? Bottom line: if your baseline is under-fueled, then you may be experiencing biological hunger and confusing it with taste hunger. Not surprisingly, this is common.
Read More...3 Reasons Why You Need To Stop Avoiding “Empty Calories”
I’ve come to learn that food does much more than fuel our physical performance. And while nutrient-dense foods are essential for an active dancer’s meal plan, it’s equally as important for dancers to make room for ALL foods, even those “less-nourishing” ones. Here’s why:
Read More...Meal Prep for Dancers
It’s an economical option that enables me to boost my family’s intake of veggies, lean proteins, and fibrous whole grains. Now it’s time for you to tackle this trend. Here’s my step-by-step approach to guide you towards your own #mealprep-worthy snapshot.
Read More...Protein Powder for Dancers, Ranked
Consuming adequate protein from high-quality sources will be your best bet for muscle recovery. If you are considering a supplement, choose a third-party tested plant or whey protein powder. You can utilize this to increase the protein content of your smoothie by adding a protein powder that contains at least 20 grams per serving.
Read More...A Dancer’s Guide to Caffeine
If you’re a dancer who needs your morning dose of caffeine, then you might be wondering whether your daily habit is benefiting your performance or hindering it. And with lots of opinions, some dancers might feel the pressure to give up coffee (and caffeine) altogether. Let’s address a few common questions before you finalize your decision.
Read More...Stress Less When Returning to The Studio
The stress of returning to the studio following prolonged periods of isolation and quarantine can be overwhelming. As a result, dancers might turn to coping mechanisms as a way to manage future unknowns. While it’s critical to consider safety guidelines for returning to the studio, dancers should also understand how to prevent injury when easing back into dancing shape. Here are a few tips for when it’s time to return to in-person classes.
Read More...How To Choose A Healthy Snack Bar
Whole food snack combos are an essential part of a dancer’s meal plan. But with little time to build a balanced snack during performance season, convenience is key. Snack bars are therefore practical and readily available when hunger strikes unexpectedly. Keeping an emergency snack bar in your dance bag at all times is a great way to ensure that your body remains properly fueled throughout the day.
Read More...Tiny Pretty Things – A Review
With the pilot laying the groundwork for the most common dancer stereotypes, I had some concerns. But then I kept watching… and realized something big
Read More...Cross Training: How Much Is Too Much?
There was a time when I couldn’t get enough of ballet, a time when I hated ballet, and a time when I missed ballet. Throughout these times, I learned that my disordered eating was coupled with my growing addiction to exercise. Whether it’s classes and rehearsals or cross-training routines, getting enough physical activity in the day is never our issue. What’s more of an issue, however, is knowing how much is too much.
Read More...A Dancer’s Metabolism: Here’s What You Should Know
If you’re wondering about your metabolism and how it works, then chances are you might also have questions about your body weight, whether that’s regarding weight loss, weight gain, or weight maintenance. Perhaps you’ve been told that you have a “slow” metabolism or a “fast” metabolism.
Read More...A Dancer’s Diet: Fiber
From digestive regularity and immunity to satiety and sustained energy, fiber is surely a buzz-worthy topic worth learning about. And between busy schedules and constant physical exertion, dancers need fiber to regulate energy levels, maintain satiation, and encourage a moving digestive system. Since fiber is an essential component of a dancer’s diet, let’s discuss why and how you can assure that your fiber needs are met.
Read More...Injury Recovery Nutrition for Dancers
Nutrition for performance is a critical aspect of a dancer’s life. But what about when we’re unable to perform? Proper nutrition, along with support and guidance, can help dancers navigate this trying time. Building a recovery plan that supports a dancer’s physical, mental, and emotional well-being is essential for your return to the studio. To get you feeling your best, let’s build A Dancer’s Toolbox for Injury Recovery.
Read More...A Dancer’s Diet: Build the Perfect Trail Mix
Smart snacking is key to a dancer’s energy throughout the day. As a result, dancers often rely on convenient, packable, and non-perishable options. But sometimes, misguided food fears can make the concept of snacking tough to implement. To better understand why trail mix is a great snack option for dancers, let’s break it down.
Read More...The Importance of Sleep for Dancers
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...