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.
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Should dancers eat less when not dancing?
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.
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Understanding RED-S in Dancers
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.
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Dancers need to stop weighing themselves
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.
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Balanced and Guilt-Free Holiday Eating Tips for Dancers
Actionable tips for a healthy and balanced approach to eating on the holidays. Consider these 5 tips to not only build confidence around your dinner table but to also find more freedom and enjoyment throughout the season.
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A Dancer’s Diet: Nutrition Supplements
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.
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A Functional Approach to Food- Is it better?
Much of functional medicine is centered around an approach that supposedly challenges the roots of conventional medicine—instead of treating bodily systems independently from one another, functional medicine “seeks to identify and address the root causes of disease and views the body as one integrated system.” Dancers who look for integrative, holistic, alternative, and functional approaches should never feel shameful or invalidated by their experiences. But it is important to understand the risks involved.
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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” […]
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15+ Plant-Based Breakfast Recipes for Dancers
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!
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Whole Wheat Chocolate Chip Banana Bread
There’s something magical about overripe bananas. Rather than tossing them out, they can be transformed into a comforting, delicious, and nourishing snack. This banana bread recipe is the perfect remedy for those extra-ripe bananas hanging around your kitchen. The combination of flavors, moisture, and the added bonus of chocolate chips makes it irresistible— whether you’re […]
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20+ Healthy and Delicious Snack Recipes
What exactly is a healthy snack? Convenience, variety, flexibility, and balance. With busy schedules, snacking is a must for dancers. Here are our 20+ favorite snacks to prep and pack for your week!
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20+ Healthy and Delicious Dinner Recipes
Dinner is a great time to pause, enjoy the family (or alone) time, and reflect on your day. Incorporating a balance of macronutrients sets you up for tomorrow’s success. In this article, we’re sharing over 20 favorite healthy, easy, and delicious recipes to try!
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20+ Healthy and Delicious Lunch Recipes
While time is often limited during a busy day, building a balanced lunch is key to surviving long afternoons. Prioritizing quick and easy nutritious meals can help to maintain your energy levels to beat that midday hump. But without a doubt, busy schedules often get the most of us.
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20+ Healthy and Delicious Breakfast Recipes
What does a healthy and easy breakfast look like? Building a nutritious breakfast starts the day with the tools your body needs for an energized and productive morning. The following recipes are a compilation of favorites to enjoy. Bookmark this page as we’re adding new recipes to the list monthly!
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The Healthy Dancer® Review: What Tiny Pretty Things Gets Right
As a nutritionist for dancers, my work goes far beyond meal plans and portion guides. It’s about advocating for a healthier, more sustainable dance world— one where artistry isn’t sacrificed for body image, and well-being is prioritized alongside technique. I’ve made it my mission to help shift our industry away from outdated, harmful standards. So naturally, I was apprehensive when I hit “play” on Tiny Pretty Things. Here’s my review of the Netflix drama.
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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.
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The Best Bruschetta Recipe
Serious question: do you call it but-SHETTA or bru-SKETTA? I’ve been making this recipe for my family since that trip in 2012 and now I’m sharing it you. So many elements come together: the tang from ripe summer tomatoes, the crunch from a rustic baguette, the spice from fresh garlic, and of course, the aromatic but subtle hint of sweetness from fresh basil. There are a few secrets that I’ve learned since, which sets this recipe apart from your standard bruschetta.
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Chocolate Chip Cookies
Simple ingredients with a not-so-simple taste. These decadent cookies are as real as it gets. No hidden nutrition agenda, no secret agent fiber additive, and absolutely no protein powder. Yup, straight from a dietitian’s kitchen to yours. It’s time we let cookies be cookies.
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The Healthiest Breakfast Muffin Recipe
These delicious muffins are packed with nutrition from Greek yogurt, avocados, flax, and even carrots! Prep in advance and enjoy as the perfect on-the-go snack or meal!
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Reintroduce Trigger Foods
Most “Type A” dancers have something in common when it comes to his or her relationship with food. Especially for those with a sparked interest in nutrition: Type A dancers love sticking to safe foods. Often times, these are highly nutritious, plant-based, and minimally processed (like the ones I mentioned above).
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