Potatoes, whether mashed, fried, or baked, are a classic comfort food adored by many. But misinformation and circulating food fears often leave dancers wondering if potatoes are an okay addition to their meal plans. In this blog post, we’ll delve into the benefits of potatoes and share unique recipes that showcase their potential as a convenient and balanced meal.
Read More...The daunting realities of cooking for dancers
If you’re a dancer who has or is struggling with disordered eating, or perhaps you’re attempting to abide by strict “clean” eating rules, then cooking can easily become a daunting task. In this blog post, we will explore the reasons why cooking can be an unexpected challenge for dancers, and how to rekindle this activity in a way that feels joyful and supportive.
Read More...Vegan Diets for Dancers – An Ultimate Guide
We can all benefit from including plants on our plate, but what about a dancer who is aiming for a lifestyle that’s 100% plant-based? A dancer’s, especially an adolescent dancer’s, nutritional needs are higher than the average person’s. Is it doable to follow a vegan diet and meet these extensive nutritional needs? You’ll also grab actionable tips for implementing your vegan diet in a supportive and non-restrictive way.
Read More...Plan for Nutcracker: Your Balanced Nutrition Meal Plan
The holiday season is especially busy for dancers. Add Nutcracker to the list and you’ve got what feels like an overwhelming month-long marathon. This article will discuss common pitfalls when fueling for Nutcracker and help dancers formulate a meal plan that supports the high-energy demands of this extreme (and busy) performance season.
Read More...Diet for Dancers: Carbohydrates
Some dancers might restrict carbohydrate intake as a result of misinformation surrounding goals to achieve an “ideal” (often lower) body weight. Others might choose to restrict their carbohydrate intake in hopes of abiding by “clean” eating lifestyles, reducing inflammation, and supporting “health” goals. Dancers benefit from the macronutrient mix— I refer to this as a dancer’s fuel mix. A dancer’s fuel mix resembles a combination of carbohydrates, protein, and fat in each meal. While all three macronutrients contribute to a dancer’s metabolic functioning, carbohydrates, and fat provide the fuel for a dancer’s working muscles. In this blog post, we’ll explore why carbohydrates are essential for a dancer’s body.
Read More...Dancers and Perfectionism: Tackle An All-or-Nothing Mindset
With body ideals at the forefront of the industry, dancers are especially vulnerable to perfectionistic behaviors surrounding both food and body. High expectations and striving to perfect the imperfect create an environment prone to obsessive tendencies and comparative behaviors. As a recovering perfectionist, I’ve learned to utilize a proactive effort to shift superhuman ideals into sustainable (and realistic) goals. For this blog post, I’ve teamed up with licensed psychotherapist Amy Pope-Lantham to explore five strategies that can help dancers tackle the all-or-nothing mindset and find a healthier balance in their dance journey.
Read More...5+ “Clean” (Diet) Foods To Start Enjoying …Again
I once thought that a veggie-loaded salad (dressing on the side) was sufficient for lunch. Not only did it check the boxes of a “healthy” meal, but it also filled me physically and, according to what I thought was right for a dancer, gave me the reassurance of control— the hope that if I continued […]
Read More...Asking AI For Nutrition Advice- What You Should Know
Artificial intelligence (AI), as a mainstream medium for information, is quickly becoming the norm not just for everyday life, but also, in healthcare. AI for nutrition advice, from calorie targets to meal plans, has gained popularity due to its accessibility. But AI comes with major risks and limitations. This article will uncover everything you should be aware of when relying on chatbots, ChatGPT, and other AI-driven tools for nutrition advice.
Read More...A Dancer’s Back-To-School Checklist
Back-to-school is approaching and dancers are gearing up to dive back into their rigorous schedules— a balance of dance and academic coursework is the norm. For dancers returning home from summer intensives, fatigue, and injury might be the reality. As a dietitian for dancers, August is one of my busiest seasons. A spike in stress […]
Read More...Chia Seed Pudding
Chia seed pudding is a versatile, nutrient-dense snack to support a dancer’s rigorous training and recovery needs. It’s a fantastic addition to any dancer’s fuel plan. In this blog post, you’ll learn how to craft a basic chia seed pudding, along with delicious flavor combinations to get you started.
Read More...A Dancer’s Guide to Stress, Fatigue, & Overwhelm
It’s common for dancers to find themselves exhausted mentally, physically, and emotionally. Balancing a packed dance schedule with academic coursework is hard enough. Chronic fatigue can be detrimental to your health, well-being, and your ability to perform to your greatest potential. While a dancer’s schedule is notoriously difficult to manage, you owe it to your mind, body, and soul to find moments to breathe.
Read More...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.
Read More...Anti-Inflammatory Diets- Will dancers benefit?
Anti-inflammatory diets are appetizing for dancers, especially given speculations surrounding intense athletic performance and inflammation. But is an anti-inflammatory diet a dancer’s key to both health and career longevity? This article will cover everything you need to know. What is inflammation? Inflammation is the body’s response to physical trauma or stress (not psychological stress). We […]
Read More...Is it really Anti-Diet? Here Are 5 Red Flags
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.
Read More...Dancers & Disordered Eating
Has your interest in healthy eating become more of an obsession? Dancers are at risk to perfectionism, which can drive rates of disordered eating and eating disorders. Orthorexia describes the unhealthy obsession with healthy eating. Learn more about orthorexia and disordered eating among dancers.
Read More...How to Challenge The Food Police
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!
Read More...‘What I Eat In A Day’ As A Dancer and Nutritionist
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 […]
Read More...Superfoods For Dancers
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.
Read More...Raise A Healthy Dancer
As a dance parent, your role in fundamental to the success of your dancer’s career. This article provides first-hand experience and 5 key strategies to consider to support your dancer’s passion.
Read More...How to Eat Healthy on a Budget- Dancer Tips
Research suggests that eating fruits and vegetables can help to lower the risk for many chronic diseases such as heart disease, and may protect against certain types of cancer. But for many dancers, income is limited, and knowing how to incorporate these nutrient-dense options without breaking the bank can be challenging. But all dancers can […]
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