Monika Saigal RD & ms nutrition

I dream of (and keep working for) the day when eating disorders and disordered eating are no longer commonplace in the dance world. There are so many harmful behaviors that I see accepted and even encouraged (dieting, cutting out food groups, over-exercising, weighing dancers, and more) and this needs to STOP . I truly believe that everyone involved in the training and care of dancers - parents, teachers, staff, leadership, healthcare providers, and dancers themselves - can play a role in making the dance environment a supportive and positive place (rather than a toxic one). So, in honor of this World Eating Disorders Action Day , what changes would you like to see in the dance world to help prevent eating disorders and disordered eating? How might you be able to help?

this quote from @sarahlaneofficial and her whole interview in @pointemagazineofficial , Sarah Lane Opens Up About Her Career, Leaving ABT and Her Hopes for the Future. Human first. Dancer second. #TuesdayThoughts

I am SO EXCITED to be presenting on this upcoming panel for @aed_iced in LESS THAN 3 WEEKS! Putting this panel together has been a labor of love and I am so honored to be presenting along with my fellow dancer/ED professionals @ddd_centre_for_recovery, @sashadmo, and @heatherhower and we are beyond thrilled that the one and only Misty Copeland will be joining us to share her lived experience and efforts toward increasing diversity, equity, and inclusion in the dance world. We hope those of you attending #ICED2021 will join us for The Role of Lack of Diversity, Equity, and Inclusion in Ballet: Learning from the Past and Present to Shape the Future of Eating Disorder Prevention and Treatment in Dancers on Sat June 12th at 7:30pm EDT.

It’s the moment we have all been waiting forOur lives are slowly returning to normal (thank you vaccines!) and now many dancers will be able to return to dancing in the studio or to more dancing in the studio (so long living room classes and rehearsals!). Here are few tips to help you stay healthy and injury-free as you transition from virtual life back to in person dance: Eat enough and Don’t diet - Resist the urge to go on a diet or restrict your intake in an... effort to get back in shape. Underfueling will actually have the opposite effect and get in the way of regaining your full strength, stamina, and ability to get back to peak dancing form. Plus it will increase your risk of getting injured and no one wants that just as we are finally able to dance again. Hydrate - As your activity amount & intensity increase, so do your fluid needs, especially in warmer months. Staying well hydrated is key for performance, so make sure you don’t neglect your fluid needs (especially if you are still wearing a mask while dancing, which might lead to drinking less than usual). Shift expectations - Your mind, body, and dancing will all likely feel different than 15 months ago and that’s OK. Expecting these changes as you go back to the studio will help prevent frustration and allow you to be more gentle and patient with yourself. Practice gratitude - Your body helped you survive a pandemic and is the instrument that allows you to do amazing things. Try to focus on this type of body appreciation, especially if you are dealing with poor body image. One of the best ways you can show gratitude for your body is by nourishing it and caring for it in the way it deserves - even on the days you don’t feel great in your body. Speak kindly - to yourself and others. We can all help make the dance environment a healthier place by not speaking negatively about ourselves or others in the studio. And practicing self-compassion may be one of the most important tools as you transition back to in-studio dancing. Want more individualized help so you can have a healthy return to the studio? DM or email me (link in bio) to see how I can help See more

Dancers - if you’re getting nutrition info on IG, do you know how to tell the difference between the good , bad , and the ugly? So happy to have been interviewed for this article in the June issue of @dancemagazine on Dietitian recommended nutrition accounts to followand to be included in the company of some other amazing dancer dietitians . A friendly reminder that not everyone is adequately trained to provide nutrition advice, even if they claim to be. So d...ancers, make sure you are getting your info from trusted sources. Any information you find on social media is for general education purposes. There’s no substitute for the individualized recommendations you’d get by seeing a Registered Dietitian Nutritionist who specializes in working with dancers 1:1. See more

Big thanks to @elizabethpdavenportrd and @annalutzrd for having me on their @sunnysideupnutritionists podcast to speak about a topic I am super passionate about. I had such a wonderful time chatting with both you and am so excited to be returning from my IG hiatus to share this episode (https://sunnysideupnutrition.com//ep-28-nourishing-a-danc/). Speaking of which, some of you may have noticed I've been silent on here for a bit. Life sometimes forces us to take unexpec...ted & unplanned breaks . I appreciate all of you for sticking around even though I haven't posted in a while. I'm looking forward to reconnecting as I make my gradual return to the the social media-verse ***** Reposted from @sunnysideupnutritionists NEW Podcast Episode dropped this morning!! ** Link in Bio ** or go to your favorite podcast app!! Tune in to our latest podcast episode with @nourish.headtopointe ! Monika Saigal, MS, RD, CEDRD-S, CDN is a Registered Dietitian and former professional dancer. She specializes in eating disorders and nutrition for dancers and performing artists in her private practice in NYC. @annalutzrd and @elizabethpdavenportrd loved sitting down with Monika Saigal to hear about her efforts to make the dance world a healthier and safer place. In this episode, Monika highlights the importance of giving dancers the knowledge and tools they need to properly nourish their bodies, and teaching dancers how to cultivate positive body image. We discuss: Ways to navigate the pressures that exist in the dance world to conform to a particular body shape and size How the lack of body representation in the dance world calls for a rejection of the thin ideal and embracing body diversity The importance of parents and dancers seeking nutrition advice from qualified sources (i.e. Registered Dietitian) Signs parents can be on the lookout for if their child is not getting adequate nutrition How absence of a period is a major red flag for girls due to the health-related consequences of not menstruating ** Link in bio ** or go to your favorite podcast app to listen.

It’s the 1st #tututuesday of 2021 and we’re launching our New Year’s sale for 20% off all virtual workshops! We offer specialized options for dancers, teachers, staff, parents, & dance medicine providers - all packed with invaluable information to help dancers stay healthy from Head to Pointe! Don’t miss outOffer ends 1/31 (the workshop details need to be finalized by 1/31, but the workshop can take place anytime before the end of the year). It’s more important... now than ever to support your dancers’ physical and mental health and make sure they have the tools they need to stay healthy in these challenging times . The Head to Pointe Workshops provide essential education and training to keep dancers healthy and help prevent eating disorders by Teaching dancers about self-care, proper nutrition, and healthy vs. unhealthy diet practices Training dance educators, staff, and healthcare professionals about the warning signs of eating disorders & disordered eating Providing guidelines for what to do and what not to do if you suspect a dancer has an eating disorder Check out the link in my bio for more details. Ready to book or have a question? DM or email me (link in bio for that too)!

Happy New Year!Hope is my word for 2021. No big resolutions. No major intentions going into this new year. I’m just going to do my best to hold on to hope that things will get better soon. Hope for the ability to safely get back to in person life. Hope that we will be able to embrace our loved ones soon.... Hope that dancers & artists will once again perform for live audiences. Hope for healing in all the ways we may need it - physically & mentally, individually & collectively. Hope that all the painful lessons learned in 2020 will help us not just get back to our old lives, but build a better future. What are you hopeful for in 2021?

This year has been TOUGH (understatement of the century)! I’m looking forward to enjoying some rest and recovery over the next couple weeks . But before I sign off for a bit, I wanted to thank you all for being here and wish you a peaceful, safe, and as happy as possible holiday season. I’m so looking forward to turning the page on 2020. Here’s hoping the new year is filled with more good things than we can imagine!

In the dance world, it can be easy to lose sight of the fact that you are so much more than a body . As dancers, your body is your instrument. It enables you to do what you love &to create art that brings beauty, joy, inspiration, and so much more to our world . There is obviously a lot of focus on the body in dance, as well as an often harmful amount of pressure (both internal and external) on achieving and maintaining a specific aesthetic. But you are not just your body. Try to spend some time acknowledging & appreciating all the things that make you you - your heart, your soul, your personality, your quirks, and all those special qualities that are uniquely yours.

And can we please extend this rule to all meals, not just the holidays? #TuesdayThoughts

No matter how you try to disguise it, cauliflower will never be mashed potatoes (or rice or pizza crust !). Hasn’t 2020 given us enough disappointments? Let’s not make it sadder by trying to trick ourselves into eating some diet version of our favorite foods (unless you enjoy those just as much). These healthy swaps often leave us feeling unsatisfied and obsessing over the food we’re depriving ourselves of. And that can lead to feeling out of control with food and overeating (and all the accompanying physical and emotional discomfort that brings), which isn’t really healthy at all. This holiday season, give yourself the gift of unconditional permission to eat the foods you love .