Nutrition

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!

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.

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!

Should I Attend A Summer Dance Intensive?

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.

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.

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.

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.

Tiny Pretty Things – A Review

Mental Health, Nutrition

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

A Dancer’s Diet: Build the Perfect Trail Mix

Guests, Nutrition

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.

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.

The Keto Diet: Should Dancers Go Keto?

Dear Rachel, my family has decided to try the keto diet. They’ve lost weight and even feel more energized. What are your thoughts about dancers going keto?

Intermittent Fasting for Dancers

Intermittent fasting is one of the most controversial topics because technically, it doesn’t necessarily mean that you’re restricting calories enough to be in a calorie deficit. If you’re meeting your total nutrition needs during the “allowed” hours, then you can technically fuel your body sufficiently. There are, however, several issues that I’d like you to consider…

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.

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!

Reintroduce Trigger Foods

Mental Health, Nutrition

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).