🥧 The holidays can be joyful, but for dancers, they can also disrupt routines, stir up food stress, and invite unwanted body comments. In this episode, we share practical strategies to help you stay nourished, energized, and confident while home for the holidays.

Learn how to:
✅ Keep a flexible fueling structure without skipping meals✅ Set boundaries around food and body talk✅ Embrace mindful eating, joyful movement, and rest

📅 Perfect for: dancers navigating holiday breaks, travel, and family gatherings while maintaining a healthy relationship with food.

👉🏼 Read the full blog: https://dancenutrition.com/home-for-holidays/

📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe: Nutrition for Dancers on YouTube
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body.

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 - The Joy—and Stress—of the Holidays for DancersWhy the holiday season can feel exciting yet challenging for dancers’ routines and well-being.

0:34 - Why Holiday Routines Feel So DifferentHow travel, schedule changes, and family events impact your fueling and training.

1:46 - Keeping Your Fueling Structure at HomeTips to maintain balanced meals and snacks even when you’re away from the studio.

3:00 - Navigating Family Meals and Food AvailabilityWays to plan ahead, communicate your needs, and ensure nourishing options are available.

4:21 - How to Set Boundaries Around Food & Body CommentsScripts and strategies to stop triggering conversations before they start.

5:05 - Mindful Moments: Eating, Movement & RestHow to use the holiday break to deepen body awareness and self-care.

6:59 - What Joyful Movement Can Look Like at HomeGentle, restorative, and fun movement ideas that don’t feel like “training.”

8:24 - The Importance of Hydration During BreaksEasy ways to keep your fluid intake up during travel and festive events.

9:05 - Practicing Intuitive Eating Over the HolidaysHow to tune in to hunger, fullness, and satisfaction without strict food rules.

10:50 - Top Takeaways for a Nourishing Holiday SeasonYour quick recap of key tips to stay fueled, calm, and confident during the holidays.