Nutrition

Help! I cannot eat when I’m stressed

March 15, 2023 By Rachel Fine

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

March 8, 2023 By Rachel Fine

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.

What you might be getting wrong about Intuitive Eating

March 1, 2023 By Rachel Fine

There’s a major misconception about Intuitive eating and it is one of the reasons why dancers hesitate to shift to the non-diet approach. At a glance, intuitive eating seems like a plan that involves eating what you want, when you want — without a thought or care. This depiction is not only oversimplified, but it […]

Is Meal Timing Really Important for Dancers?

February 15, 2023 By Rachel Fine

A common challenge for dancers who are just beginning their work with me is unraveling the topic of meal timing. For most dancers, a flexible meal and snack routine is the backbone that supports adequate nourishment. But even with flexibility, meal and snack guidance remains vulnerable to the same perfectionistic qualities that drive disordered eating. […]

How to Challenge The Food Police

February 8, 2023 By Rachel Fine

The food police is a compilation of thoughts and messages that not only drive our food choices but also, judge them. As a dietitian, I’ve had my fair share of skeptical dancers and dance parents assume that I might police their mealtime choices. But this couldn’t be any further from the truth!

Am I On A Diet? The Four Eating Personalities

February 7, 2023 By Rachel Fine

In their book, Intuitive Eating: A Revolutionary Program that Works, authors and registered dietitians, Evelyn Tribole and Elyse Resch, categorize four separate eating styles to distinguish between various eating behaviors. To dismantle diet culture, it can be very helpful to identify the type of eating (or dieting) personality that you feel is most relatable. This will increase your awareness of behaviors around eating and subsequently, dieting.

Dancers and discipline: a recipe for success or for disordered eating?

February 1, 2023 By Rachel Fine

As a former dancer turned Registered Dietitian Nutritionist, I can attest to a few common traits that, for most dancers at some point in their training and careers, feel relatable. Self-discipline is one and preliminary research even suggests that a relationship exists between one’s degree of self-discipline and some forms of physical activity. For much […]

‘What I Eat In A Day’ As A Dancer and Nutritionist

January 24, 2023 By Rachel Fine

I bet I caught your attention. With over 15 billion views (and counting) on the hashtag, “What I Eat In A Day” vlogs are everywhere and dancers need to understand their impact. Oftentimes the intent is harmless. ‘What I Eat In A Day” vlogs are short-form videos that display everything a dancer eats throughout their […]

What are “fun” foods and can dancers eat them?

January 18, 2023 By Rachel Fine

Restrictive dieting behaviors, whether obvious (like calorie counting) or subtle (like “clean” eating) strip the fun from food― turning eating experiences into math equations riddled with angst and guilt. As discussed in this article, however, even “fun foods” that are technically considered to be less nutrient-dense can (and should) be included in your dance fueling […]

Holistic Nutrition for Dancers

January 15, 2023 By Rachel Fine

[UPDATED] A holistic approach to nutrition is not prescriptive but rather, guided. Dancers utilize self-discovery to inform their decisions around food and movement. Ultimately, this supports a dancer’s whole being, including their physical, mental, and emotional wellbeing.

Overcoming The Orthorexic Identity

January 11, 2023 By Rachel Fine

What is The Orthorexic Identity? Dancers who experience a history of disordered eating, including orthorexia, commonly face the struggle of overcoming the orthorexic identity. Perhaps family members have labeled you as “the healthy one”. Or friends consider you the “good dancer” for eating “right” and keeping up with your demanding cross-training schedule. For dancers who […]

Superfoods For Dancers

January 4, 2023 By Rachel Fine

Superfoods are a buzzy topic in the New Year. But what actually deems a food to be a “superfood?” The Healthy Dancer® Functional Fuel technique identifies options to to refuel, rebuild and recover.

What “Should” a Dancer Eat in A Day?

January 3, 2023 By Rachel Fine

An adequate meal plan has the ability to enhance jump height, build endurance, improve aerobic capacity, and reduce injury risk. A well-fueled dancer is better equipped to build sustainable habits and a supportive relationship with food. But when compared to the general population, dancers are 3 times more likely to develop an eating disorder — this article will break down one of the most common reasons why.

What should dancers eat before an audition?

December 21, 2022 By Rachel Fine

A successful audition is a fueled audition, and there are several key strategies that dancers can implement to promote this. This article will provide you with actionable tips to move through our audition season seamlessly.

Should dancers eat less when not dancing?

December 20, 2022 By Rachel Fine

Rest days provide your body with the time needed to recover; this means your muscles heal from intense training, your energy replenishes to prevent chronic fatigue, your mindset resets to prevent the onset of burnout, and ultimately, you reduce your risk for injuries (especially chronic overuse injuries). Here are key strategies to effortlessly navigate time away from the studio.

Understanding RED-S in Dancers

December 14, 2022 By Rachel Fine

With at least 10-12 percent of dancers weighing below ideal body weight for health, it’s critical to take steps to reduce your risk of RED-S and thus, your risk of injury. Here are 3 effortless strategies to ensure your meal plan supports energy balance.

Dancers need to stop weighing themselves

December 7, 2022 By Rachel Fine

The dos and don’ts of how can dancers track their progress without relying on the scale or other body-checking behaviors. As intuitive eating continues to reign in popularity, we see wellness culture attempt to twist tracking behaviors (particularly body weighing and food journaling) and reframe these actions as tools to help consumers regain trust in their bodies.

A Dancer’s Guide to Eating Healthy on Thanksgiving

November 23, 2022 By Rachel Fine

Holidays are stressful. And with Thanksgiving looking VERY different during this pandemic year, the stress around food is likely to lurk beyond the kitchen. Consider these four tips to get you through Turkey Day free from stress, anxiety, and food guilt.

5 Tips to Enjoy The Holidays (Without Guilt!)

November 15, 2022 By Rachel Fine

Healthy holiday eating tips for dancers. Consider these 5 tips to not only build confidence around your dinner table but to also find more freedom and enjoyment throughout the season.

A Dancer’s Diet: Nutrition Supplements

November 15, 2022 By Rachel Fine

Should dancers use protein powders? How about multivitamins? If not consuming a well-rounded diet that is sufficient in both calories and nutrients, dancers are at risk for developing key micronutrient and macronutrient deficiencies. Before deciding whether or not you can benefit from a nutrition supplement, consider the following 5 tips.