Nutrition

The Controversy of Seed Oils- are they unhealthy?

Using oil as a cooking medium or ingredient isn’t an uncommon practice for dancers. Edible oils are vegetable oils—this includes seed oils. Common examples are olive, canola, grapeseed, avocado, coconut, soybean, palm, corn, flax, and safflower. In order to extract the oil from the seed. But recently, cooking oils have received a ton of criticism. In this article, we’ll uncover the claims and debunk the fears surrounding this nourishing mealtime addition.

Food Sensitivity Tests: Unraveling the Controversy

Food sensitivity tests have gained significant popularity as a means to identify potential triggers for various health concerns. These tests claim to pinpoint specific foods that may cause adverse reactions in individuals. Some believe that testing for food sensitivities provides the knowledge needed to guide treatment— oftentimes, elimination diets to remove the potentially triggering food. But there are major limitations to these protocols and as a registered dietitian, I don’t support their use.

Dining out without stress – is it possible for dancers?

Dining out can support all realms of a supportive relationship with food for The Healthy Dancer®. Dining out can be a wonderful experience, filled with the anticipation of creating fun memories, catching up with friends, and savoring delicious food. But for many dancers who are in the depths of disordered eating or even well into their journeys of building supportive mealtime habits, dining out can elicit feelings of overwhelm and stress.

Not Hungry? Here’s Why

The thought of feeling “not hungry” might seem far-fetched to those familiar with a larger appetite. But hunger varies substantially from person-to-person. Missing hunger cues can happen for a number of reasons, leaving those who are trying to fuel their body confused throughout the day. If you can relate, let’s discuss a few reasons why your hunger might be M.I.A. From there, we can pinpoint a cause and work on a solution.

Dancers, Hypermobility, and The Role of Nutrition

For many dancers, hypermobility can feel like a plus in the studio. Aesthetic ideals often depict lines that boast hyperextension. There are several different subtypes of hypermobility, with some being less problematic than others. According to the Ehlers-Danlos Society “…hypermobility that does not cause pain…[asymptomatic joint hypermobility] does not need to be treated.” But when hypermobility presents alongside joint instability, problems arise.

Restrictive thinking and how to overcome it

Food thoughts bear a heavy impact on our relationships with food. Feelings like “I shouldn’t be eating this” and “I’m so bad for wanting this!” often come alongside food guilt, paving the way for challenging eating experiences. If you’ve ever ridiculed yourself for eating “too much” and/or eating the “wrong” foods, then it’s possible that you’re struggling with restrictive food thoughts or restrictive thinking. Restrictive thinking is a type of food restriction that may or may not involve an actual caloric restriction or food avoidance.

Are Genetically Modified Foods Safe?

If you’ve ever noticed a “Non-GMO” label on a snack bag, you’ve probably wondered what it means. For dancers, who often feel pressure to eat as “clean” as possible, these labels can spark a lot of confusion and sometimes unnecessary stress. Since many packaged foods contain at least one genetically modified ingredient, let’s take a closer look at what GMOs are and what they really mean for your health and performance (spoiler: get ready to feel way less stressed).

Healing from diet culture- am I ready to eat intuitively?

Intuitive eating— especially for dancers, cannot be the first and only step in your journey towards building a supportive relationship with food. A supportive relationship with food can look different for every dancer, but generally, it allows for food to be pleasurable while honoring the options that are accessible to you. Part of the intuitive eating paradigm is to support adequate nourishment— this means relying on flexible meal planning. But if your goal is to transition out of such a flexible meal plan, then you’ll want to first assess whether or not you’re ready. This article uncovers 5 key identifiers to support your readiness for intuitive eating.

Mindless eating- here’s why you shouldn’t worry

Mindless eating is often scrutinized as a behavior that needs to be intervened upon to avoid “over”-eating. But mindless eating can provide us with good feedback— a sign that our bodies are needing something to move through distress. This article will discuss the most common reasons why dancers might mindlessly eat, and offer actionable steps to navigate the experience.

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” […]

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!

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 […]

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!

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!

The Healthy Dancer® Review: What Tiny Pretty Things Gets Right

Mental Health, Nutrition

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.

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.

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.