Healthy Allergy Friendly Snack Ideas for Dancers (or any Athlete)

As many of you know, I am a Dance Mom and Dance season is upon us!!  It is a busy, exhausting, and snack-heavy responsibility. Between long rehearsals, competitions, and team bonding days, what our dancers eat matters — especially when some teammates are gluten-free and others have severe nut allergies.

Have you ever tried to truly pack snacks for a Gluten Free, Nut free, and/or dairy free? It can defiantly get overwhelming.  When I truly started to look at snacks, even I was getting overwhelmed, so I thought I would make a quick guide to help lower stress and make it easier to pack snacks, so we can be more Allergy Friendly:

This post is meant to be practical — snacks dancers will actually eat — while still supporting performance and safety. But also remember they need to eat full meals too, not just snacks.

WHY FOOD CHOICES MATTER FOR DANCERS

Dancers ask their bodies (and brains) to do a LOT.

Highly processed snacks and artificial food dyes can contribute to:

  • Energy crashes

  • Increased inflammation

  • Difficulty focusing

  • Mood swings & emotional dysregulation

For young athletes, especially during long competition days, stable blood sugar + clean ingredients = better performance.

ALWAYS SAFE, SIMPLE OPTIONS

These are naturally gluten-free and nut-free:

  • Fresh fruit (apples, oranges, grapes, berries)

  • Veggies (baby carrots, cucumber slices, bell peppers)

  • Rice cakes

  • Hard-boiled eggs 

  • Cheese sticks (if dairy is tolerated)

Sometimes simple really is best.

PACKAGED GLUTEN-FREE & NUT-FREE SNACK IDEAS

(Always double-check labels — manufacturing practices can change)

SWEET OPTIONS (DYE-FREE)

  • YumEarth Gummies & Giggles – dye-free, gluten-free, nut-free
    👉 https://amzn.to/4phraAZ

  • MadeGood Granola Minis – free from top allergens
    👉 https://amzn.to/4skm0qF

  • YumEarth Chewy Candy – a better alternative to Starburst
    👉 https://amzn.to/49uZQtk

🚫 Skip conventional candy with artificial dyes (Red 40, Yellow 5, Blue 1).

SAVORY & CRUNCHY

PROTEIN OPTIONS (NUT-FREE)

Protein helps dancers stay full and focused longer.

⚠️ Note: Coconut is technically a tree nut for labeling purposes — some dancers tolerate it, some don’t. Always confirm.

A NOTE ON “MAY CONTAIN” LABELS

Many allergen-friendly foods are:

  • Labeled “Processed in a facility with nuts.” Cross-contamination is possible; many people tolerate this, but check with the individual first.

  • Products labeled “May contain nuts” typically should not be consumed by those with nut allergies

For severe allergies, always follow your team’s safety guidelines and parent preferences. When in doubt — skip it.

FINAL THOUGHTS

Feeding dancers (or any athlete for that matter) doesn’t have to be complicated — but it does require intention. Choosing and teaching our children about gluten-free, nut-free, and dye-free options helps:

  • Protect teammates with allergies

  • Support focus & emotional regulation

  • Fuel strong, confident performances

Save this post, share it with your team, and bookmark it for competition weekends.

—-Dr. Angela Nation, OMD

Resetting the Nervous System: Acupuncture for Stress, Sleep & Burnout

The New Year can be exhausting….

If you’ve been feeling exhausted, wired-but-tired, anxious, or unable to get restorative sleep—you’re not alone. Many of our patients come to us feeling like their nervous system is constantly “on,” with no real off switch.

From a Chinese medicine perspective, this isn’t a personal failure or lack of willpower—it’s a nervous system that’s been overstimulated for too long. Leading to Liver qi stagnation & often Kidney Qi deficiency.

Why So Many People Feel Burned Out

Chronic stress, poor sleep, hormonal shifts, inflammation, and constant mental stimulation all keep the body in a sympathetic (fight-or-flight) state. Over time, this can lead to:

  • Difficulty falling or staying asleep

  • Anxiety or racing thoughts

  • Digestive issues

  • Hormonal imbalance

  • Chronic tension or pain

  • Fertility challenges

Your body doesn’t heal, regulate hormones, or restore energy when it feels unsafe or continually out of balance. This is how our body loses it’s healing potential.

How Acupuncture Supports the Nervous System

Acupuncture helps activate the parasympathetic (rest-and-digest) response. Many patients notice:

  • A sense of deep calm during treatment

  • Improved sleep quality

  • Reduced anxiety and muscle tension

  • Better digestion and energy

  • Improved hormone regulation

By improving circulation of qi and blood and calming the nervous system, acupuncture allows the body to reset and self-regulate again.

At True Health Acupuncture, we often pair acupuncture with gentle add-ons such as:

  • Ear seeds for continued nervous system support at home

  • Celluma Light Therapy for deeper regulation

  • Craniosacral Therapy for profound relaxation

  • Reiki to reconnect and support emotional transitions

At-Home Support We Often Recommend

In addition to in-clinic care, we frequently recommend simple tools patients can use at home to support their nervous system:

Common recommendations include:

(These are items we regularly suggest to patients and can be linked through our Amazon Associate which we will make a small commission from when you use the link)

How We Support This at True Health Acupuncture

If stress, poor sleep, or burnout is affecting your quality of life, pain, fertility, or overall health, we recommend starting with:

  • Weekly or biweekly acupuncture

  • Craniosacral therapy, Reiki Therapy

  • Lifestyle and supplement guidance

Many patients begin noticing improvement within just a few treatments.

Ready to reset your nervous system?
Schedule an acupuncture or craniosacral therapy appointment with us and let your body remember how to rest.

Celluma Light Therapy

NEW at True Health Acupuncture - Celluma (LED) Light Therapy

Introducing Celluma, a state-of-the-art LED light therapy that harnesses the power of specific wavelengths of light to promote healing and rejuvenation. This non-invasive treatment is designed to address various concerns, including skin conditions, pain relief, and overall wellness.

Celluma therapy works by delivering light energy to the tissues, stimulating cellular activity and promoting the body’s natural healing processes. It can effectively improve skin tone, reduce fine lines and wrinkles, alleviate muscle and joint pain, and enhance overall vitality.

At True Health Acupuncture, we prioritize holistic health, and Celluma fits seamlessly into our range of therapies. Each session is tailored to meet your individual needs, providing a relaxing and rejuvenating experience. Discover the benefits of Celluma Light Therapy as part of your journey toward optimal health and wellness.

ACNE • ANTI-AGING • PAIN • HAIR RESTORATION • WOUND HEALING*

What is Light Therapy?

Light Emitting Diode (LED) phototherapy is the application of light energy to tissue to obtain

therapeutic benefits. The energy is used to improve cellular performance. Phototherapy is

known for its healing and anti-inflammatory properties and has a variety of applications across

many medical fields. Research has shown that phototherapy can: increase circulation,

accelerate tissue repair, decrease wrinkles, decrease inflammation, improve skin tone and

wrinkles, texture and clarity, ease muscle and joint pain, stiffness, spasm and arthritis and kill

acne bacteria, and much more. Additional clinical benefits are seen with conditions such as

carpal tunnel syndrome, bursitis, tendonitis, sprains as well as tissue repair in cases such as

ligamentous, tear, torn cartilage and nerve injury.

What is Celluma?

Celluma is unique and quite unlike any other low-level light therapy device available today.

Based on NASA research, Celluma delivers blue, red and near-infrared light energy

simultaneously to safely treat a wide variety of conditions. Each wavelength is absorbed by

different molecules that act as a signaling mechanism for different cellular processes. For

example, some reduce inflammation and some kill bacteria, while others enhance localized

circulation.

__________________________________________________________________________________

Cost of Celluma:

Single Session: $35

6 Session package: $180

12 Session package: $300

Sessions can be booked independently or with Acupuncture!

Discover the Benefits of Popular Teas

Peppermint, Ginger or Turmeric

Tea is one of the most popular beverages in the world, and for good reason. Not only does it taste delicious, but it also has a number of health benefits. If you're looking for a teas that not only tastes great but also has a variety of health benefits, then you should try peppermint, ginger, or turmeric tea.

Peppermint tea is known for its ability to soothe an upset stomach and aid in digestion. It can also help to relieve headaches and reduce stress and anxiety.

Ginger tea is another great option for digestive issues, as it can help to alleviate nausea and vomiting. Additionally, ginger has anti-inflammatory properties that can help to reduce pain and swelling.

Turmeric tea is becoming increasingly popular due to its many health benefits. Turmeric contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. This makes it a great option for reducing inflammation in the body and protecting against chronic diseases such as heart disease, cancer, and Alzheimer's.

Overall, peppermint, ginger, and turmeric tea are all great options for anyone looking for a tasty and healthy beverage. Whether you're looking to soothe an upset stomach, reduce inflammation, or simply enjoy a delicious cup of tea, these three options are sure to please.

BEST OF HENDERSON 2022 MEDICAL CLINIC

Press Release

FOR IMMEDIATE RELEASE

True Health Acupuncture Receives 2022 Best of Henderson Award

Henderson Award Program Honors the Achievement

HENDERSON September 27, 2022 -- True Health Acupuncture has been selected for the 2022 Best of Henderson Award in the Medical Clinic category by the Henderson Award Program.

Each year, the Henderson Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Henderson area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2022 Henderson Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Henderson Award Program and data provided by third parties.

About Henderson Award Program

The Henderson Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Henderson area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The Henderson Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community's contributions to the U.S. economy.

SOURCE: Henderson Award Program

CONTACT:
Henderson Award Program
Email: PublicRelations@cities-honor.com
URL: http://www.cities-honor.com

###

Acupuncture and Egg Quality

If you are going through IVF, you probably have heard that acupuncture can help; but how does it help and when should you start?

Women are born with a set number of follicles, but that does not mean the quality of the eggs cannot be influenced. When doing egg retrievals, Quality Is Key!  Egg quality can respond to the environment, just like the rest of your body does.  The overall health of your body can influence the quality of your eggs.  So if you can improve their surroundings, then egg quality could change.  Consider this; better nutrients, better blood flow, and less stress could result in a better outcome. Acupuncture helps to increase energy and blood flow to the ovaries and uterus, creating a better environment for growth and development.

The ideal time to start Acupuncture treatments are about three months before egg retrieval. However, we realize that isn’t always possible and the reality is that starting acupuncture anytime throughout the IVF process can be beneficial. An egg's journey to maturity typically takes about 90 days or 3 months, hence why we suggest starting treatment before egg retrieval.


Start these 5 Lifestyle changes now to improve egg quality

  1. Reduce stress

  2. Better quality of sleep

  3. Stop caffeine and alcohol

  4. Minimize dairy and sugar

  5. Switch to organic

What's the Craze with Earseeds?

You may have heard of people getting their ears pierced to treat migraines or ear stapling for weight loss.  Those concepts are from the basis of Auriculotherapy or Ear Acupuncture. I describe Auriculotherapy is kind of like Reflexology on the ears. 

The ear is what we call a microsystem.  It maps the entire body and you can treat many health conditions just by treating the Ear.  Earseeds are tiny little Varacacia seeds that are placed on specific points to continue a stimulated response.  The earseeds can generally be left in for 5-7 days.

Where do you put the seeds? What can they treat? Earseeds.com has taken the guess work out of that for you!

Try them today!!!! You can even get the Swarovski earseeds for a little stylish bling!

Order today through my affiliate website Earseeds.com

Therapeutic Congee

Give your breakfast routine, and your body, a little oomph with a spoonful of congee. Congee is a traditional Chinese food to help your body tame heat-related symptoms from colds, flus, and inflammatory conditions.

AdobeStock_194088452.jpeg

Scoop up some porridge made from rice and add in other ingredients to support your body’s efforts to cool and nourish. Congee is rice cooked lowly and slowly in a lot of water to porridge consistency. This soup-like porridge is easily digested and builds blood energy, supplying your body with power it needs to tame heat symptoms like fever and inflammation.

With its cooling and demulcent (relieving inflammation or irritation) properties, Congee is beneficial during sickness but also popular as a nourishing breakfast choice for those needing spleen and digestive support.

Congee in a crock pot is an easy way to cook up some of this wholesome goodness and you can throw in other ingredients to add a dash of flavor or to further supplement vitamins and minerals your body needs to feel relief. 

Basic slow cooker recipe:

  • 1 cup rinsed rice

  • 6 cups liquid, like water, dairy milk, almond milk, or coconut milk

 

Place the rice and liquid in the slow cooker and cook on low for 8 hours. The amount of liquid you use, determines the thickness of the porridge. For a sweeter congee, add fruits or dried berries and spices like vanilla or cinnamon. 

Dr. Stueber’s favorite toppings are goji berries with walnuts and a little honey.

~ Julie Taylor