By Sophia Priolo. Sophia is currently in the Nutrition and Dietetics MS, RDN program at Thomas Jefferson University. She recently graduated from Penn State with a Bachelors in Science from their Nutritional Sciences program. Growing up dancing 7 days a week and balancing schoolwork, friends and family, she slowly started to develop a passion for nutrition and fueling her body. She also saw how harsh things could be mentally and physically being a young performer in such an intense environment. Her passion for dance allowed her love for it to grow tremendously, inspiring her to pursue nutrition and dietetics. 

What is food insecurity? The insecurity is typically known as the condition of not having access to sufficient food or adequate food quality to meet someone’s basic needs. Food insecurity can be scary as many people may not know where their next meal is coming from. 

As I browsed research on food insecurity I looked into the performers and people of New York as my basic audience. The True Cost of Living report released by The Fund for New York City and United Way, states that nearly 3 million people in New York do not make enough money to pay for basic living expenses like rent, utilities, and food. Often, food is the first thing to be compromised when money is tight. This is because many people may put their money towards more “essential” things – paying rent before they get evicted, turning the heat on during the winter, or when a parent gives the little food they do have to their child instead of feeding themselves.

The first program I came across that raises awareness for food insecurity and helps those struggling is “City Harvest- Rescuing Food for NYC.” This program strives to educate the importance of balanced meals and why everyone should have equal opportunity to have food on their plate. City Harvest is a nonprofit organization that provides teaching skills for finding, preparing and creating healthy and affordable meals. This program has 5 locations across New York including The Bronx, Brooklyn, Queens, Staten Island, and Washington Heights/ Inwood. City Harvest looks to farms, restaurants, grocers, wholesalers, and manufacturers for donations so they can provide adequate nutrition to the city of New York. Some ways to access food through City Harvest is through their food rescue center located in Sunset Park Brooklyn, one of the 23 food rescue trucks or tractor trailers running 7 days a week or through one 400 food pantries, soup kitchens or other community food programs across New York City. City Harvest has so many partners and distributors who try their very best to feed the people of New York free of charge.

Things To Know:

A food bank is known as a nonprofit that safely stores foods that will soon be delivered to local food programs like food pantries. Food banks can be big or small, and store food donated from local neighbors, retailers, grocery stores and restaurants. Feeding America is the official website to locate the closest food bank in your area. 

A food pantry is a distribution center where families and individuals can go for food within their local community. A good way to remember the difference between the two is that the food bank acts as a primary outlet to store and distribute food to a smaller outlet – a food pantry – meeting the needs of those who do not always have access to food. If you would like to locate the closest food pantry in your area visit foodpantries.org.  

What resources are there besides food banks?

SNAP

SNAP is the USDA’s Supplemental Nutrition Assistance Program. This program targets those from low-income households, providing them with some financial support to help them buy groceries. You do have to apply to receive SNAP benefits, and must meet specific eligibility criteria surrounding income requirements. That said, it helps so many families big and small throughout the U.S., so it never hurts to apply! Once you are approved for SNAP benefits you will receive an Electronic Benefits Transfer, EBT, access card to make food purchases.  

WIC

WIC is the USDA’s Special Supplemental Nutrition Program for Women, Infants and Children. The WIC program aims to safeguard the health of low-income women, infants, and children up to age 5 at risk for malnutrition. Although WIC mainly focuses on providing supplemental food and formula distribution, they also offer nutrition education, breastfeeding support, health care referrals, and health and nutrition screenings. This is a great way for women in the arts who are busy or may not make enough money to help provide for themselves and their families. 

Need help dealing with high food prices in New York?

Trader Joes might have just become your best friend! As many may know, New York can be an expensive place to live, where the rent is high, people are unique, and food is pricey all over. Not only is New York home to some of the most beautiful and famous restaurants in the world, but it is also home to some very expensive grocers! However, Trader Joe’s famously has the same prices in every state – so you are getting the same food prices as you would at a Trader Joe’s in the mid-west! There are approximately 34 Trader Joe’s locations in New York (as of 2024) coming across as one of the most affordable supermarkets. 

What should you be prioritizing in the food store on a low budget?

Ever hear of an ingredients household? The ingredients is the backbone of what makes a meal so great a delicious. Prioritizing ingredients at the grocery store can lead you to so many different meals throughout the week and will save you money in the long run, as ingredients tend to be cheaper than a whole meal. Some ingredients that can set a foundation for a meal include; dry beans, dry nuts, oats, pasta, rice, canned goods, potatoes, eggs, spices, and more. All these things have a pretty long shelf life and you can make so many different meals. Different types of meats can also stay good for an extended period of time especially if you freeze it. Another thing to remember is you can always buy some frozen produce to add to your meals for fiber and more flavor. You don’t always have to buy what is fresh and prepared already because it will be more expensive and have a shorter shelf life. If you want to plan some meals down to the exact penny check out these apps for some guidance and help: Mealboard app and Budget Bytes Food Blog and MyPlate.  

What is MyPlate? 

• MyPlate is the official website for the USDA official guidelines to healthy eating. It is a spin off of the food pyramid that provides an educational based learning to those trying to fix their daily meals to meet an individuals daily needs. MyPlate consists of fruits, vegetables, grains, protein foods and dairy and fortified soy alternatives. MyPlate offers a list of nutrient-dense foods under each category to add to your plate while also giving serving sizes. MyPlate is a great resource for families and individuals struggling with shopping or budgeting because it can provide you with so many meals and ideas just from giving the website a quick look. 

How to stretch your dollar for your food priorities? 

Often people will compromise their eating habits or food in general to pay for other necessary expenses. Here are some strategies to help you stretch your dollar to meet one’s dietary needs on a low budget: 

• Try not to stop at convenience stores, fast food restaurants or eat out too often. Although it may seem convenient at the moment, in the long run it will add up to your overall weekly costs and may not be the most energy dense food choice to keep yourself from crashing throughout the day. Often people will stop at a fast food or convenience store for a quick meal to feed their hunger needs and then experience a crash in their energy levels at some point throughout the day.  

• Go to the store with a grocery list. It is important to plan your meals and snacks for the week because it can prevent impulse buying and disorganization. If you plan out meals and snacks week by week, you will start creating a sense of awareness of the quantity and quality of each item being purchased in the store.  

• This also gives you time to do some research on different products in a store.  A lot of times store brand foods can be cheaper than name brand foods.  

• Try to prevent food wasting. When you are putting groceries in the fridge try to put food with a shorter shelf life towards the front, so you don’t forget about them. This also is especially important for those whole meal prep: you meal prep: store your meals in a visible place so you don’t forget about your pre-prepped meal allowing it to go to waste. 

Food insecurity is not just a matter of hunger, but a complex issue that affects the health, well-being, and future opportunities of millions of people worldwide. By utilizing the resources about it is the first step in tackling food insecurity for those who have families big or small. Solving this problem is important not only to stop hunger but also to help people escape poverty, improve education, and build stronger communities.

Need more help? Check out Health For The Arts, a new-york non-profit founded by The Broadway Dietitian, Libby Parker.

We are less than 2 months away from Broadway Con 2022!!

If you follow me on Instagram, you already know – my proposal was accepted to speak at Broadway Con! 

If you are unfamiliar with Broadway Con, it is a huge conference for Broadway lovers and artists that happens in Manhattan in winter. I went in January 2020 (my last trip before the pandemic) and was so impressed with the magnitude of the conference! There were thousands of excited theatre people – it felt like a huge cast party!

And, WOW, the speakers and sessions were so powerful! There were powerful motivational talks, practical theatre tips (for directing, acting, casting, etc), panel discussions with big-name performers, and funny presentations that kept the fun vibe going…and I get to be an inspirational part of this for you in July 2022!

In 2020 I shared a booth with The Body Positivity Project, and had so much fun chatting with attendees, and I got to meet my first “superfan” Ava, pictured here.

The discussions I had with people made me double-down in my resolve to help people truly take care of their health, from a non-weight focus, for their specific theatre lifestyle. 

And frankly, the reception I received at Broadway Con prompted the start of this blog and the official “The Broadway Dietitian” brand/trademark!

So, without further ado, here is the description of the presentation you will get at Broadway Con:

“Body-Positive Nutrition for Performing Your Best, On and Off-Stage”

Broadway Con, July 8-10, 2022

5:00 PM on Saturday, July 9th in Sutton Place Suite

Learning Objectives:

-Participants will know how to plan and prep meals and snacks to fuel their long rehearsal/show days.

-Participants will feel empowered to take care of their body and not be tethered to weight-loss programs.

Seminar Description

Join The Broadway Dietitian for this powerhouse training. Leave with a toolkit backed by science and filled with body positivity –  this is not a crash course in dieting! As artists, we need to set ourselves up for success by learning how to plan out and consume foods that will fuel our creative endeavors. Grant yourself permission to eat, and celebrate your unique body with this interactive seminar.

Presenter

Libby Parker, MS, RD, CDN, CEDRD is an international best-selling author, and Certified Eating Disorders Registered Dietitian. Her book, Permission To Eat, guides readers through eating disorder recovery with education and action steps she uses with private clients. Libby’s sub-niche is in helping stage performers optimize their health and nutrition like the athlete they are, through weight-neutral evidence-based science. This passion comes from her background in musical theatre. Libby has been on stage most of her life, and continues to perform in regional film and theatre. She is currently working on a book and college curriculum on health for stage performers. You can find her on Instagram @TheBroadwayDietitian

MEET UP: Are you going to Broadway Con 2022 (or are you in NYC)?

I would love to meet you! I’m planning a meet-up/book signing at the Broadway Maker’s Alliance booth in the vendor marketplace after I speak. Don your mask and come hang out!

More details to come!

Get your tickets for Broadway Con HERE.

By Sydney Navarro, Dietetic Intern and lifelong dancer.

Coming from a dancer herself, I understand how the dance studio can become a daunting place. That mirror staring back at you 24/7 is something we as dancers have gotten so used to. Whether we realize it or not, this can have a strong effect on the way we think about our bodies.

I want to call attention to this and emphasize the importance of maintaining a positive body image while in the dance studio, always being in front of a mirror. For dancers, living in front of a mirror is more like it. The mirror is undoubtedly an important tool, it is the reality of the dance world. But, we must not forget the impact it can have on our self-esteem and the way we view ourselves. Here, I am going to tackle practicing body positivity in the dance studio. Together, we can learn to dance with the mirror and use it to create an environment filled with self-love!

The Reality of the Mirror

For dancers, the image of our bodies in the mirror is extremely familiar. For some who struggle with positive body image, maybe all-too familiar. I mean, who else looks at themselves in the mirror more than dancers? Most people see their reflection when they wake up and brush their teeth, get ready for the day, wash their hands in a public restroom, take a selfie, or when they wash their face before bed. For dancers on the other hand… it feels like every damn second! In the dance studio, “body checking” can feel like second nature. 

Dancers are hyper aware of what their body looks like, how it moves, how it responds to certain stimuli, and how to manipulate it to look a certain way. To create a beautifully weightless line from the top of the shoulder all the way down to the middle finger when the arms are in second position, we as dancers know exactly what to do to achieve such shape; and rely on the mirror for validation that we accomplished it. Take a peak, make a tweak, and you have achieved that seamless line you were striving for.

In the dance world, the mirror has become a tool for validation. For when it comes time to step on stage, we know that we look as we want to. If this constant time in front of the mirror has started to affect your body image, I want you to know that this is understandable. You are not alone. Body image issues are prevalent in the dance world and it is time that we address it. It is not an unsolvable issue, though. There are things you can do for yourself and your fellow dancers to boost body positivity. Let’s turn our way of thinking around and pirouette into positive body image.

The Reflection From Within

I wanted to shed light on this idea because I think it can really change the way dancers think and see themselves. Rather than our feelings about our bodies being determined by what we see on the outside in that mirror, let’s start looking on the inside and have our feelings be driven from within. Instead of looking outward, let’s pivot to looking inward.

Recognize all that your body is doing for you from within! The strength from your muscles in your legs allows for jumps sky high across the stage. Your lungs bring oxygen into the body and help you keep your steady breath throughout your routine. Your pumping heart supplies your muscles with the oxygen they need to carry you through your performance. Your brain houses millions of routines, that dance move you learned 10 years ago, and maintains your muscle memory that enables you to point your toe without even thinking about it!

And perhaps the most important, your heart feeds your passion to perform and your love for the art of dance. All of these things live inside your body, and they are not seen from the outside. And even crazier, they are way more important than only what the eye can see.

True beauty of a dancer comes from the inside. What people see from the outside, is all created first from the inside. Remember to thank your body everyday for being your number one tool in your sport. Dancers don’t need a ball, or a bat, or a net. We need our bodies, our minds, and our passion (and maybe a trusty pair of pointe shoes).  

Tips for Boosting Body Positivity

Now that we know how the mirror can affect how dancers think about themselves and the true beauty of the body from within, it’s time to talk about how we can actually promote body positivity and cultivate a positive body image. It is easy to forget about, with the million other things going on in the studio. Here are some tips for dancers to practice body positivity, sprinkled with some self-love.

• Pick out what you want to wear. Wear the leotard, pants, shorts, legwarmers, headband, the dance clothing that makes you feel comfortable and confident. Save your favorite leo for days when you may be needing a little bit extra self-love. Or whip out that fun skirt on a day when you need to be reminded that you are beautiful, amazing, and gorgeous. Or just on any day! Wear the clothes that make you feel secure in who you are.

• Make a list of things you love about yourself. This list can say anything you want. It can be about your body, your personality, anything about yourself that you absolutely love. Keep this list in your dance bag and glance at it when you need to be prompted to love yourself. Stop the negative thinking before it spirals, and remind yourself how loved you are. 

• Post-it note the mirror. Encourage your studio to practice body positivity by putting up post-its on the mirror with uplifting messages. This will create an environment that is filled with self-love and self-acceptance. These can say things like: “I am beautiful.” “I am strong.” “I am grateful for what my body does for me.” “My body is a gift. I treat it with love and respect.”“I am confident in my beautiful body.”  

• Use inclusive language. Words have power, and they need to be chosen wisely. Language in the dance studio should be inclusive and make everyone feel valued and welcome, regardless of what they look like. Any comment made about a dancer’s body should only be regarding an aspect of technique. 

• Lean on your team. There are no better friends than dance friends. I still keep in touch with my friends from dancing growing up, and these are my life-long relationships. No one else understands what dancers struggle with, other than dancers themselves. It is so important to lean on your fellow dancers for support and encouragement, because they get it. Share with a friend that you might be having a bad day. Or if you see your friend feeling low, offer some positive words to lift her up again. Just by telling someone, “you did awesome today”, can make all the difference and creates a positive environment. 

The body of a dancer is a piece of art. It does amazing things that normal human bodies can’t do! Too often, dancers put so much pressure on themselves to look a certain way or change what they see in the mirror. The mirror can create negative thoughts about self-esteem and self-confidence. And as dancers, we have to face that thing everyday! But, we must remember all that our bodies do for us from the inside. We wouldn’t be dancers without our amazing bodies! I’m here to definitively tell you that you are beautiful the way you are, and your body is beautiful the way it is. In our society, it is more important than ever to promote body positivity, starting in the dance studio. Just like there are a plethora of dance genres, there are a plethora of different body types that can perform them. You do not need to fit a mold, you make the mold. Let’s start dancing with the mirror and seeing our beautiful bodies for what they are, incredibly stunning. 

If you’ve been following me, The broadway Dietitian, for a while now, you know my passion for helping people in the theatre world take care of their health, prevent eating disorders, and set themselves up for success in their craft.

You may have also heard me allude to the fact I am writing a book about this!

The idea for this book came over 2 years ago, when I was at Broadway Con 2020 in NYC sharing a booth with “The Broadway Body Positivity Project” (which you also need to check out!). I was there promoting my course, “Whole Health for Performers,” and looking to see where I, as a Registered Dietitian, fit into the bigger Broadway picture. 

Not once, but several times over the course of the Con, I was approached by attendees that, when they learned what I do, exclaimed, “ I’ve never heard of anyone doing this before! You are so needed!”

I am, of course, flattered by this, but it also made me wonder, why are there not fleets of Dietitians helping performers  achieve their best health for the stage? It is a form of sports nutrition – anyone working in the theatre is an athlete!

That idea, paired with the reality of the industry:

Dance teachers sharing antiquated diet advice to fit the balanchine body.

Weigh-ins at schools and cruise line performances.

A general “push through the pain” mentality.

10 out of 12s.

Lack of time for self care, grocery shopping, rest.

No calling out sick unless you are actively dying.

The culture of drinking, smoking, drugs.

It’s essential to not only have licensed healthcare professionals working in the industry, but people who “get” what it is to be in the theatre world – not just in theory, but lived experience. 

Healthcare professionals who can look at the science of what is proven to work (cough- not crash dieting -cough), and tailor that evidence based science to the reality of theatre professions.

As far as I can tell, there is no health and nutrition book specifically for theatre people (not just dancers), that is written FOR the individual (as opposed to company staff), and by an actual Registered Dietitian with experience in the industry. 

So, I’m here to fill in the gap, and you can be in on it!

Ok, I’ve authored 3 books now (1 solo: Permission To Eat, and 2 collabs), am an international best-selling author, and LOVE the writing process.

…but, I didn’t have a kid when I wrote my first book, and feel I may need a little more of a kick-in-the-pants to get this one done.

THIS IS WHERE YOU COME IN >>>

I am going to give you an exclusive look into my writing process, including first-look access to unpublished chapters – as I write them!

By joining my “book club,” you get monthly (or more often if I get in a big writing kick) content as I write the book. My goal is to have the manuscript done by the end of 2022. …and, you can give me feedback on what you’d like to see included in this major project.

Join the “book club” and read the manuscript as it develops!

https://thebroadwaydietitian.com/read-the-unpublished-manuscript/

I hope you will join me as I create your guide to that healthy stage life!

Who am I to teach this?

Hi! I’m Libby, a Registered Dietitian (or nutrition expert) with both a Bachelor’s and a Master’s Degree in Nutrition Science. I am a Certified Eating Disorders Specialist and I also focus on health for people who work in theatre – my passion.

Recently I have been speaking to BFA students in theatre and dance majors in a signature talk, “nutrition for theatrical students,” which has been met with great feedback. Additionally, I will be speaking at Broadway Con 2022 on a shortened version of my online course “Whole Health For Performers.” 

I have been teaching college nutrition classes in-person and online since 2014, and decided to bring my experience to YOU in the comfort of your own home – no admissions application necessary!

Do you have an actor, dancer, or other theatre performer in your life who is fed-up with the way health has been taught to them for their craft? All the dieting is making them unhealthy and probably irritable and depressed. 

Traditionally, “health and nutrition” taught in dance and acting programs is from a dance teacher who was taught to cut out food to stay in the “dancer body.” That doesn’t mean they are qualified or safe to teach others how to care for their body. 

If the performer in your life is ready to get healthy, without diet talk or weight loss pressure, and perform their best on-stage and off, consider the gift of “Whole Health For Performers.”

This online course (only $49 through the end of the year, for lifetime access) is the health class you never had in school – specific to the demands of theatre life.

Its for performers stressed about: 

How to stay in prime shape for the demands of choreography and long days?

What to eat on show days or during those long rehearsals?

Digestive issues (like gas or bloating) on stage?

Knowing how to take care of their voice? (like: is dairy really bad for my voice? Will honey help?)

Finding the right foods for energy without a “crash”

Breaking old health habits and creating new ones

How much to be exercising

Planning snacks/meals

Figuring out what health claims are true, versus myth

An eating disorder, addiction, anxiety, or depression

I teach EASY & ACHIEVABLE ways of dealing with the above.

Learn more and purchase at: https://notyouraveragenutritionist.com/whole-health-for-performers/

Who am I to teach this?

Hi! I’m Libby, a Registered Dietitian (or nutrition expert) with both a Bachelor’s and a Master’s Degree in Nutrition Science. I am a Certified Eating Disorders Specialist and I also focus on health for people who work in theatre – my passion.

Recently I have been speaking to BFA students in theatre and dance majors in a signature talk, “nutrition for theatrical students,” which has been met with great feedback. Additionally, I will be speaking at Broadway Con 2022 on a shortened version of this online class. 

I have been teaching college nutrition classes in-person and online since 2014, and decided to bring my experience to YOU in the comfort of your own home – no admissions application necessary!

Get my full bio/about me HERE

So are you ready to give the gift of sustainable health education this year?

This is not your average health class!

Learn more and purchase at: https://notyouraveragenutritionist.com/whole-health-for-performers/

P.S. – I’m thinking of offering “The Retreat” for performers again in early January! Learn more about this weekend of body-positive health classes HERE. Contact me if this is something you’d like more info about!

Check back for blogs, vlogs, and follow me on instagram @thebroadwaydietitian and my YouTube channel (click image to go to it).

I had a conversation with a local costume designer to make sure my thoughts on this were correct, and she gave me even more ideas! So let’s talk about how you can work with your costumer to protect your mental health, and look amazing on stage!

This Dietitian’s top tips for costuming:

My number one thing would be having a conversation with your costumer, and director, up-front, at the beginning of the rehearsal process. You can explain in whatever way feels comfortable to you, that you don’t want to be body-shamed, or hear the numbers of your sizing, and how it will affect your mental health. 

THEY WANT YOU TO LOOK GREAT AND DO WELL!

If your costumes don’t fit, or you are so anxious you can’t perform well, no one will be happy. So have those conversations early so you can be supported. This can look like asking the costumer to not say your measurements out-loud, and not let you see them written. Be up-front about any potential weight/size changes. We are all human – they want you to be comfortable, and they know that sizes can change. They won’t care as long as you are honest – they WILL care if you don’t disclose and they have to make major alterations later! 

Don’t be afraid of your size changing if that is what your body needs. If you are in recovery from an eating disorder (or other conditions) and finally fueling your body appropriately (yay!) you may be gaining weight to get to a healthier state. This is good! Don’t compromise your recovery to fit a too-small costume. Clothes can be altered, it’s your health that matters. My friend said that costumes can be made with stretchier fabric or made to let in/out if they have advance notice. There is a lot of great technology in fabrics now that can really work in your favor. 

A story she did tell me was about an actress who always came to fittings starved for a few days because she was so scared to be in a larger size. But she would eat before performances, and then the costumes were uncomfortably tight. This made both of them frustrated.

No one knows your size besides the costume crew, and they don’t care. They don’t go home at night ruminating on your size. Seriously. Let yourself be comfortable and avoid wardrobe malfunctions.

Another thing that is hard when you don’t want to know numbers is size cards. While I don’t have a great way to avoid this (if anyone does, please leave a comment!), I can say that the numbers are just there so that you have comfortable costumes. That’s it. For many projects they need to start finding costumes before you arrive, so having honest sizing/measurements is important so you are not squeezing into/drowning in the clothes they have on-set.

Numbers are just numbers. They are not a measure of your worth, your talent, your amazing-ness. You deserve to have an amazing bespoke wardrobe on set/stage. Focus on your craft, and let the costumers focus on theirs. The results are so worth it.

Comment below if you’ve experienced talking to the costume crew in a way that helped, so that others can have encouragement to do the same. 

I’m an international best-selling author!

What a crazy month this has been (also why you haven’t heard from me in a while). I was not only busy with normal life, but was in a car accident (I’m ok, but my car is not), and getting ready for a book launch!

Creating Impact: Changemakers who overcame adversity to create a positive impact in the world came out strong on Friday Oct 8th, and hit #1 best-seller in at least 6 categories in Australia, 3 in the UK, and 2 in the US (maybe more? I stopped checking at some point).

This is actually my 3rd book out in the world now. As you may know, my baby – Permission To Eat: a practical guide to working yourself out of an eating disorder during college, while celebrating the awesomeness that is you! Came out in 2019 with a bang, hitting #1 in a couple categories. But many of you don’t know about book #2, in which I was a collaborator on a college nutrition textbook! 

I’m not done writing! I love writing books, and have at least 3 more rattling around my head and computer. These next 3 are quite different; I have a novel (18K words in, and feeling overwhelmed on the process of keeping characters/settings straight), a memoir of change, and the one that will be of most interest to you: a health book for performers. 😉

Would you read it?

In the mean-time, check out Creating Impact (only $0.99 and all proceeds go to charity), and Permission To Eat. 

Both will leave you feeling empowered, and who doesn’t need more of that?