By Emily C. Harrison MS, RD, LD.
www.dancernutrition.com

Want better jump height, more endurance, improved brain function and better fat burning? Then carbohydrates can be your best friend.

Should I eat a high protein, low carb diet?

There always seems to be yet another new bestselling, yet unscientific diet trend that touts low carb, high protein eating. These diets are not good for anyone, but this is especially so for the type of activity that dancers do. Certainly adequate protein is important, but the body would prefer to spare it for important physiologic functions, not burn it as fuel. Carbs provide the type of fuel that the muscles need for dance. High protein diets can lead to lower bone mineral density and increased risk for long-term diseases. Plus, such diets have not consistently shown to help with weight management over the long term ^1,2,3.

Carbs can be found in wholegrain pasta, bread, rice, quinoa, barley, dairy, all vegetables and all fruits. Of course, you should avoid simple sugars in sweets, juices, soda, refined grains and baked goods. Sugar won’t give you enough energy to get through barre, but have a simple sandwich or pasta with veggies, and you’ll dance strong all the way through grande allegro. You won’t get that same level of sustained energy from a protein shake, or a big piece of meat before class.

Weight management and carbohydrates

The main reason people believe the hype about low-carb diets like Atkins, South Beach and Paleo diets is that they do aid in weight loss…. at first. For most people, much of the weight is gained back often with a few extra pounds to spare¹. Yo- yo dieting is not what dancers need, especially when it is at the expense of their health or performance. Quick weight loss, a hallmark of low-carb diets, can lead to loss of lean mass (muscle). Going on any very low-calorie diet and losing muscle means losing the most metabolically active tissue the body has. In addition to lowering the metabolic rate, the body adjusts to the restricted calories, setting one up for an endless cycle of gaining and losing. A better strategy would be to limit simple sugars and eat smaller more frequent meals and snacks with fruits, vegetables, whole grains and legumes as the foundation.

Carbohydrates and performance

There is no better fuel for athletic performance and brain function than carbohydrates. Complex carbs in whole grains, vegetables and fruits give the muscles a prolonged source of energy. It has been found that giving athletes carb-based snack bars between meals results in better energy output and anaerobic power, while keeping weight the same and lowering body fat⁴.

In one study carbohydrate intake prior to exercise was shown to be as effective in improving repeated jump height as the supplement creatine ⁵. The carb group didn’t gain weight but the creatine group did⁵. The American College of Sports Medicine recommends that athletes get 55-60% of their total calories from carbohydrates, and whole grains are also important sources of fiber, B-vitamins, iron and folate.

How much, and when?  

Here are a few real-life examples:
Everyone is different, but if 2000 calories are needed then 55-60% should come from carbs. That is about 275-300 grams because carbs have 4 calories per gram. Carb needs can also be calculated based on grams per kilogram of body weight. In general, recommendations are 5-8 g/kg depending on intensity of activity. So a 120lb (54.5kg) female dancer would need at least 272 grams per day.

Examples:
1 piece of bread: 12-17 grams
1 apple: 25-30 grams
1 cup quinoa or brown rice: 39-45 grams
1 cup green beans 8 grams

Long, busy class and rehearsal days

Plan ahead so that carbs and protein are eaten within one hour post exercise the day before.  Carbs should be eaten in the range of 30-60 grams per hour during the rehearsal day.

Show or audition day

If a dancer is feeling nervous and doesn’t want food sitting on their stomach, then they should be well-fueled 3-4 hours prior to the show/ audition. Then an hour or so before, opt for easy to digest carbs like pretzels, crackers or a sports beverage. High-fat and high protein foods take a bit longer to digest, so eat these in moderation if you’re nervous. Re-fuel as needed if it is a long show.

Rest day

On well-deserved days off, a dancer still needs carbs but not in the same amount as a workday.  Cut back just a little bit, and eat lots of fruits and veggies.

The subject of carbohydrate intake is big, and can’t be covered in one article. Check out my earlier Dance Informa article on glycemic index for additional information.

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Sources:

1. Four-Year Follow-up after Two-Year Dietary Interventions N Engl J Med 2012; 367:1373-1374. October 4, 2012.
2. Campbell TC, Campbell TM. The China Study. 2006. Benbella Books
3. Rohrman S, et al. Meat consumption and mortality – results from the European Prospective Investigation into Cancer and Nutrition. BMC Medicine, 2013.
4. Benardot D, et al. Between Meal Energy Intake Effects on Body Composition, Performance, and Total Caloric consumption in athletes. Medicine & Sci in Sports and Exercise V37. 2005.
5. Koenig C, Benardot D, Cody M, Thompson W. Comparison of creatine monohydrate and carbohydrate supplementation on repeated jump height performance. Journal of Strength and Conditioning Research. 2008;22

Photo (top): © Phinizrl, Dreamstime.com

By Leah Gerstenlauer.

Dance is a powerful drug. At best, it inspires adventurous bravery and euphoria, propelling artists to achieve incredible physical feats. But every drug has its downside, and in dance, one enormous risk is injury — the inevitable discovery that invincibility is merely a myth.

Five professional dancers from around the country recently shared their stories of injury with Dance Informa. With their careers back on track, all of these artists are more determined than ever to keep themselves strong, safe, and healthy in an industry laden with pressure to perform.

Disasters and Diagnoses

Sometimes, an injury is just an injury — an isolated incident that can alter the course of a career. Marshall Ellis was performing a soloist role in Orlando Ballet’s production of Don Quixote when he hit the ground. “An MRI showed a tear in my cartilage the size of a nickel, which I had stem cell surgery to repair. As a male dancer performing so many jumps and tricks, accidents can happen.”

But for many dancers, injury is progressive, stemming from overwork, improper training, or genetic traits that clash with the physical demands of dance. Ashley Flaner of California-based company Post:Ballet had wrestled with lower back pain for years when she was literally floored by a collision of spinal conditions. “During American Ballet Theatre’s summer program, I was on the floor stretching and something snapped. I couldn’t move for an hour. The doctor told me I’d fractured L4 and L5, had a bulging disc, had degenerative disc syndrome… The pain was excruciating, from the crown of my head to my feet.”

When New York City Ballet’s Megan Johnson was diagnosed with a similar condition — a bulging disc between L5 and S1 — she was told that she had probably been working with the condition since she joined NYCB over two years earlier. “Specialists believe it came about because I was being overworked while I was still growing. At first, my symptoms consisted mostly of tightness and tension down my legs, but ultimately, the disc area became so inflamed that I couldn’t relevé.”

Stephanie Wolf dancing with Ballets With a Twist. Photo by Joseph Zummo.

Stephanie Wolf’s career with Ballet Nouveau Colorado had barely begun when a severely torn hip ligament and a spiral fracture in her right femur sent her to the sidelines. “I danced on a broken leg for almost a month. One Saturday before a show, we did a run-through, and my partner had to pick me up from the ground because I couldn’t stand. My specialist said that if I had performed, I probably would have walked with a limp for the rest of my life.”

Former Miami City Ballet member Maira Barriga also grappled with a multi-dimensional injury, the full extent of which emerged only after several years and countless visits to doctors. “It started with pain and clicking in my ankle every time I went up and down on pointe. Finally, the pain [a symptom of inflamed tendons and ligaments] was too intense to mask. I was basically dislocating my foot every time I went on pointe.”

The Long and Winding Road to Recovery

For all five dancers, the prospect of taking time off to recuperate was terrifying, especially given little assurance of when they could resume their normal lives. Megan was out for 14 months, during which time she tried to focus on every possible positive. “I applied to Columbia University and took a class, I spent more time with family and friends… and I met my boyfriend.” For her treatment, she relied on the specialized team at Westside Dance Physical Therapy, where she began decompression and stabilization exercises that she still practices each day.

Stephanie feels fortunate that Ballet Nouveau offers exceptional workman’s comp. She has seen an orthopedist, a hip specialist, and even a sports nutritionist to ensure that her body is absorbing nutrients properly. As to taking it easy on herself while in recovery — well, that has been more of a struggle. “I sat on the couch for a week and a half, which I’ve never done before. This has been an incredibly humbling process. But as my body is healing, I’m becoming calmer and more positive.” And as a journalist for Dance Informa and cofounder of the dance blog DIYdancer, Stephanie gleaned comfort from alternative creative outlets.

Still suffering after two surgeries, Maira explored less invasive options in her home country, Japan. Combining the advice of her massage and physical therapists, she happily evaded a third operation. “They helped me understand what went wrong, giving me exercises specific to my condition. Slowly, the pain diminished and my foot got stronger.” For this dancer, dabbling in life off the marley actually proved to be an enjoyable adventure. “I moved to New York, made awesome non-dancer friends, and worked a bunch of odd jobs. I missed dancing a lot, but that ‘normal’ lifestyle was pretty interesting!”

Dancer Marshall Ellis. Photo by Michael Cairns.

With no health insurance and little workman’s comp, Marshall, too, found himself taking charge of his own recovery. “For two weeks, I was on my couch with a machine moving my leg for me. It was the hardest time in my life. I attended only two physical therapy appointments. The rest I did on my own.” In spite of his dwindling finances and lack of support, Marshall proudly made a comeback after only nine months.

Though Ashley was lucky enough to have insurance, her real recovery began when she chose to finish her last year in the dance program at the University of California, Irvine. “I saw about six doctors and they all said, ‘You need to stop dancing. You can’t make a career out of this.’ But the dance department showed complete support. The kinesiology and body conditioning staff took me under their wings, giving me Feldenkrais and Pilates exercises. I did as much ballet as I could, and by November, I was dancing full out with the program again.”

Fresh Starts and Wise Words

Post-injury, each dancer holds new appreciation for and wisdom about the art and the physical act of dance. Marshall’s tenacity has driven his career to new heights, and in several new directions. He eventually left Orlando Ballet of his own volition and landed principal contracts in The Lion King at Disney World and with Cirque du Soleil. Marshall also launched his own media design business and a contemporary dance company, ME Dance. He maintains that, even in the face of injury and a daunting recovery process, “no one can stop you but yourself. Hard work and determination really do pay off.”

Ashley Flaner dancing for Post:Ballet. Photo by David DeSilva.

Ashley internalized a comparable philosophy, and upon graduating from UCI, secured a contract with San Francisco’s Company C. She also continued to explore the body conditioning techniques she had learned while fighting her way back to health, eventually embarking on a dual career as dancer and certified Pilates instructor. “After Company C, I started working with Robert Dekker and Post:Ballet. I can use my Pilates training for his grounded and sliding movement — my body feels so good working with him.” Her advice: “To avoid injury, you have to know your anatomy and build strength within your alignment. And if you do get injured, know that you’ll be wiser for it.”

Stephanie, whose injury has fueled her double-pronged career in dance and writing, is taking her own notes on self-empowerment, and learning that personal limits are not equivalent to insurmountable faults. “We’re not just artists; we’re artists and athletes. We need to acknowledge that it’s not always smart to push through pain.” When she returned to Ballet Nouveau last month, she entered the studio with a heightened awareness of her own remarkable, but undeniably human capabilities.

Upon her return to NYCB, Megan carried an increased sensitivity to her body and a firm commitment to creating a sustainable career for herself. “My injury is chronic, so I’m still learning new ways to manage my symptoms. Each week, I go to PT, in addition to getting massage and acupuncture. I wake up an hour early every morning to do my stabilization exercises, and I still decompress a few times a day.” Her routine is an enormous undertaking, but Megan knows the worth of her efforts. “Injury really tests your passion and resolve to dance… I’m so thankful I stuck it out.”

As for Maira, the future is bubbling with possibilities now that she is back in the studio every day. As she dives into audition season, she continues to follow her own treatment regimen, faithfully adhering to the simple systems that guided her back to wellness. “It’s hard to feel totally ready to work again — especially when so many doctors told me to stop dancing. I had my mother telling me not to give up. For those who don’t have someone pushing them forward, know that though there is no easy way out of injury, we are so much more resilient than we think.”

For more dancer-friendly injury information and advice, visit the Harkness Center for Dance Injuries website at http://hjd.med.nyu.edu/harkness/.

Photo (top): © Rmarmion | Dreamstime.com

By Emily Yewell Volin.

Technique classes and rehearsals are a dancer’s job and a common misconception is that this training schedule provides enough exercise and conditioning to make a dancer performance ready. Not so. Dance Informa spoke with Nehemiah Kish (Principal Dancer, The Royal Ballet), Alice Hinde (Australia’s Dancenorth) and Glenn Allen Sims (Alvin Ailey American Dance Theater) to learn how they augment their fitness regimes to achieve top fitness, stamina and sculpted physiques.

What type of fitness activities do you do, in addition to your technique classes and why?

Nehemiah Kish – The Royal Ballet, UK
In addition to our daily ballet class, we are very fortunate at The Royal Ballet to have two sports scientists on staff as well as Pilates and Gyrotonics instructors. This season I have been working with our sports scientists. They test our strengths and weaknesses and give exercises accordingly. When I want to improve a certain area of my dancing or build a specific group of muscles they tailor the exercises to my needs. How much I do is based on my performance schedule, because some of the exercises leave me sore or fatigued. I like to take advantage of the days when I have fewer rehearsals and use those days to work on strengthening the areas I want to improve.

Dancenorth dancer Alice Hinde. Photo by Bottlebrush Studios.

Alice Hinde – Dancenorth, Australia
In addition to ballet and contemporary technique classes, I cycle, do yoga and skip. I have these activities on rotation so that my body is subject to different kinds of movement patterns. I enjoy doing all of these activities because they are also a rest for the mind. I aim to reduce the noise of a busy mind and just enjoy focusing on my breath in yoga or even the scenery while riding. Cross-training is great for the body, it helps improve stamina and strength and overall shape and performance.

Glenn Allen Sims – Alvin Ailey American Dance Theater, USA
I am always working out, especially at the gym, when I am not in my technique classes. While at the gym my main concern is free weights, basically sculpting my upper body and breaking down muscles groups into days of the week (ie. Monday- abs and shoulders, Tuesday- back, Wednesday- abs and cardio, Thursday- chest, and Friday- abs and arms). This schedule can be altered depending on what I am dancing that evening, if there is a performance or the free time I may have during a rehearsal period. I also take Pilates classes that are generally on a private basis with a Master Trainer. I feel that a man should look like a man from the stage, not to say that someone that is slighter than I doesn’t look like a man, but it is my prerogative. As an Ailey man, it is part of the history and legacy that the men always looked great, sexy and fit. I am just trying to live up to this standard as best as possible with all the knowledge that I know about fitness. Working out really plays a huge role on how good you feel about yourself, and when you are feeling great in your skin it really shows!

What is your strategy for staying fit and conditioned during your off-contract time?

Glenn Allen Sims
I try to make sure that I am at the gym on a daily basis. When I am on off-contract time I make sure to really focus on as much cardio as possible – it’s the only way I can come back to work with the same amount of stamina that I left with. I love taking a spin class or just simply running on the treadmill. The best cardio workout that I am head over heels for is aqua aerobics! You tone and work all the muscle groups without the impact on your joints, which is a huge plus for me as a dancer. In terms of my eating habits, I eat the same for the most part. I food combine what I’m going to eat, meaning that I don’t mix proteins and carbohydrates in a meal. This really aids the digestive system in processing the food I am taking in. I’m big on eating whole foods and loads of greens (especially green juices), and making sure that what I am eating is of quality – no junk foods. I try to stay away from desserts.

Alice Hinde
During the summer holiday, I try to allow ten days to two weeks for rest. In that time I might do some gentle stretching. Swimming and biking are two of my favorite ways to keeping my body moving while I’m on holiday.

The Royal Ballet’s Nehemiah Kish and Zenaida Yanowsky in Raymonda Act III, photo by Tristram Kenton, courtesy ROH

Nehemiah Kish
Maintaining the same level of fitness and conditioning I have on contract is very difficult when I’m off contract. It basically comes down to time allocation – how can you give at least 5 hours a day to training as you would if you were working? So, I generally lead an active lifestyle which helps maintain some level of fitness, including regularly hiking, swimming and diving. As I am constantly on the move between cities and even countries, attending regular classes becomes difficult. To remedy this I always pack a skipping rope. It is lightweight and easy enough to find a space large enough to do it. Skipping also gets your heart rate up rapidly. I set my iPod to my favorite up-beat tracks and I can skip happily for 15-20 minutes.

How do you augment your exercise regimen while touring?

Alice Hinde
Touring doesn’t affect my routine that much. I don’t use a lot of machines or props when working out. Most of my exercises are based on using my own body weight.

Alvin Ailey American Dance Theater’s Glenn Allen Sims and Linda Celeste Sims in Jirí Kylián’s Petite Mort. Photo by Paul Kolnik.

Glenn Allen Sims
I carry a range of travel equipment with me. I have Spree resistance straps that help tone the body, the Perfect Push-Up and a Multi-toner, which is like the Pilates magic circle, but this was designed by DLFit and is a complete body workout. Of course, there’s only so much you can do in the hotel gym so most of my workout augmentation happens either in the hotel room or at the theater, unless there is a gym nearby.

Nehemiah Kish
I aim to tailor any fitness activities to things that can be done in a hotel room such as skipping and yoga. I find stretching extremely beneficial when on tour because of the increased workload when performing a show. Cardio and strength are usually taken care of by actually performing! A spa or bath also works wonders in decreasing lactic acid levels and keeping the body supple.

Top photo: Alvin Ailey American Dance Theater’s Glenn Allen Sims and Antonio Douthit in Alvin Ailey’s Opus McShann. Photo by Paul Kolnik.

By Rain Francis.

Do you stretch extensively before class? Do you often sit in a stretch for a few minutes or more? Do you stretch every single day?
As dancers, most of us would probably answer “yes” to at least one of the above questions – which would mean that we might have been practicing unsafely, and could be doing our bodies more harm than good. It’s time to get wise about the correct, safe and effective way to stretch.

Flexibility is important for injury prevention, physical fitness and mental and physical relaxation. Since all bodies are different, there is little point in comparing your flexibility to another dancers; flexibility is determined by genetics. However, stretching, when practiced correctly, can increase your flexibility and improve your performance.

When to Stretch
The most crucial factor in regards to stretching is to always warm up first. As much as we may be used to it, this means not sitting in stretches before barre! A proper warm-up should start with some light aerobic activity (such as a gentle jog around the studio) to increase your core temperature. When you produce a light sweat, it’s time to engage in some dynamic stretches. Dynamic stretching should start slowly and gradually increase in the speed and power of the movement. (See below for an explanation on the different types of stretching). Many Pilates exercises incorporate dynamic stretching, so before class is a good time to do your Pilates routine.

At the end of your cool down after class – when the activity that requires you to be strong and stable has ceased – is a good time to do your static stretches. Believe it or not, stretching to your end-range before class actually reduces strength and stability, as well as increases your risk of injury, so it should be avoided at all costs.

What to Stretch
It may feel good to practice the stretches that are comfortable for you, but it’s important to stretch the muscles that need to be stretched, not just the ones that are already flexible. Stretch both sides of a joint, in order to not develop an imbalance that could lead to injury. Practice stretches that only target the muscles you are trying to lengthen. Isolating a muscle group gives you greater control and means you are able to vary the intensity of the stretch.

How to Increase Flexibility
In order to maintain your range of motion, a weekly stretch session is sufficient. However, if your goal is to increase your flexibility, you need to stretch three to five times per week, and you need to be consistent. It may take several months for certain stretches to become comfortable, but perseverance is key (just make sure you are not pushing yourself to the point of pain.)

As it takes time for your muscles to adapt and adjust, you must give them time to heal, rest and repair themselves. This means mixing up your stretching program by alternating light days, heavy days and rest days. Any gym bunny knows the importance of working and resting different muscle groups on different days, and making gains in flexibility follows the same principles.

Though it may be tempting, over-stretching increases the risk of injury and can just push your goals even further away.

Stretches should be slow and gentle, and should never create a sharp or painful feeling. Use your breath to assist you, and do not bounce!

How Long to Hold Stretches
Hold your static stretch (but not your breath) for 30 seconds, then relax. After a brief rest, repeat the stretch two or three times. The changes in your flexibility from stretching in this way will only last less than an hour. However, when performed consistently, as explained above, flexibility gains can be maintained. If you are a child or young adult whose bones are still growing keep stretches to 10 seconds or less.

Contrary to what you may believe, prolonged stretching should only be used by medical professionals and is not appropriate for dancers. Rather than simply stretching muscles and their connective tissues, stretching for extended periods of time can elongate joints and ligaments, which are there to keep your joints stable. You may think that lying in second while watching TV is doing you good, but this can actually lead to loss of stability and serious injury, whether in the short-term or further down the track.

The Importance of Breath
There is a reason why yoga and Pilates place so much emphasis on the incorporation of the breath. Correct breath control is essential to getting the most out of your flexibility training. It helps relax the body, improve muscular elasticity, increase blood flow and remove lactic acid, which reduces muscle soreness and the risk of injury.

When stretching during your cool-down, keep your breath fluid, not forced. Use slow, relaxed breathing, with an emphasis on exhalation through the mouth or nose. Inhale through the nose, which will filter and warm the air you inhale and allow more oxygen into your lungs (just ask any yogi!)

Types of Stretching
There are several different techniques for stretching muscles, each with advantages and disadvantages. You should consult an experienced teacher or health care professional to find the best technique for your physique.

There are two main types of stretching: static and dynamic.

Static stretching is a stretch that is held in a particular position. For example, lying on your back with one leg raised in the air and gently easing the leg in toward the chest to stretch the hamstrings. Static stretching is more effective than dynamic stretching for producing long-term flexibility, but should only be practiced when the body is fully prepared.

Dynamic stretching is a stretch that is an active movement as a result of muscle contraction. For example, circling the ankle or shoulders, or controlled leg and arm swings. This type of stretching takes you to the limits of your range of motion, with no bouncing or jerking. A good dynamic stretch is one that reproduces the movement patterns required for the exercise you are about to undertake. For dance, an example is a controlled développé to the front or side, which dynamically stretches the hamstrings. Dynamic stretching should be performed only after a proper warm-up.

When researching for this article the author consulted the following resources:

Stretching – a vital part of dancers training and practice, by Tania Huddart for DANZ ©. www.danz.org.nz/Magazines/DQ/April2012/stretching.php

Stretching for dancers, by Brenda Critchfield, MS, ATC, under the auspices of the Education and Media Committees of the International Association for Dance Medicine and Science. www.iadms.org/displaycommon.cfm?an=1&subarticlenbr=353

Stretching rules for dancers, by Ausdance. www.ausdance.org.au/articles/details/stretching-rules-for-dancers

Photo: © Candybox Images | Dreamstime.com

By Emily C. Harrison MS, RD, LD
www.dancernutrition.com

Dance Informa is celebrating heart health this Valentine’s Day by highlighting five red foods that are good for the one muscle in your body that never gets a rest. These foods are also great for recovering from a tough rehearsal, for keeping a healthy body weight and for preventing cancer and heart disease – but most importantly, they taste good!

In the United States, heart disease is the leading cause of death for both men and women¹.  One out of every four deaths is from heart disease in the US¹. Being physically active, maintaining a healthy body weight, and eating more colorful fruits and veggies can reduce your risk.

Strawberries

At only 43 calories per cup, berries contain vitamin C, folate and potassium, in addition to cancer-fighting flavonoids, such as anthocyanins. Flavonoids are antioxidants that combat oxidative stress on the body and protect against free radicals that cause cell damage. This is good news for dancers who push their bodies to the extreme and is especially helpful in urban areas where city pollution can be a source of oxidative stress. The Nurse’s Health Study II reported that people who ate berries more frequently (more than once a month) were 32 percent less likely to have a heart attack than people who ate berries infrequently. Berries also protect the heart with their anti-inflammatory properties. Be sure to choose organic berries as often as possible. The Environmental Working Group (EWG) lists these on their “Dirty Dozen” list of fruits and vegetables that are typically high in pesticides².

Peppers

Sweet or hot, raw or cooked, there is no doubt that these are super healthy foods. Sweet red peppers contain vitamins C and A, but they are also a good source of vitamin B6, which aids in protein metabolism. Because red peppers have been left on the plant to mature longer than green ones, they are better sources of antioxidants. They are great sliced and dipped in hummus or chopped in a chili or stew. These are also on EWG’s Dirty Dozen list so it’s worth the money to buy organic.

Tomatoes

These are a great source of vitamins C and K. They also contain vitamin A and the carotenoids lutein, and lycopene. These are antioxidants, powerful cancer fighters and are very heart protective. Research has shown that cooked tomatoes, like in sauces and stews, can have additional benefits. So enjoy them raw and cooked. Eat the skins as well, as the skins contain many health-promoting phytonutrients. This is another food on EWG’s Dirty Dozen list, so once again we recommend that you buy organic. Try tomatoes in a winter chili with the next heart healthy food on our list – red beans.

Red Beans

A fantastic source of plant based protein and fiber, red or ‘kidney’ beans also contain folate, iron, manganese, copper, potassium and several other minerals. Current recommendations from a variety of health organizations tell us to get protein from more plant-based sources in general. Beans are a cheap source of organic protein, which with the fiber will help you feel fuller longer and can keep blood sugar more stable. I would strongly recommend avoiding canned beans because canned products are lined with a plastic coating that contains BPA, which is a known neuroendocrine disruptor. It’s so easy to throw some beans in a slow cooker in the morning and they are ready when you get home. During cooking, don’t add salt or something acidic like tomatoes. Wait until the beans are softened to add these. If you soak beans overnight and then give them a good rinse before cooking or eating you can reduce the substance that gives them their reputation for being gas-producing.

Beets

These bright red root veggies are hot in the sports nutrition field right now because they are a great source of naturally occurring nitrates. Naturally occurring nitrates in foods like beets, arugula, spinach and rhubarb have been shown to significantly improve athletic performance with better power output, more endurance and speed. Dancers might see benefits by eating more of these veggies or drinking beetroot juice. Nitrate supplementation from pills has not shown the same benefits as consuming the actual vegetable. It’s important to note that cured or processed meats contain nitrates too, but interestingly these have a completely different effect on the body and cause cell damage instead. Cook beets in water until soft and then add them to salads.

There are plenty of other great red foods out there so don’t forget to also include these in your daily food choices – cherries, watermelon, red cabbage, raspberries, cranberries, ruby red grapefruit, pomegranate, apples and many others. Enjoy!

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Sources:
1. Centers for Disease Control: www.CDC.gov
2. Environmental Working Group: www.ewg.org

Photo: © Svetlana Kolpakova | Dreamstime.com

By Stephanie Wolf.

Ambitious, self-motivated, earnest work ethic – these are all attributes of a successful ballet dancer. These are also adjectives used to describe a successful entrepreneur. So, it’s not so surprising to hear of individuals who triumph in both professional realms.

Meet Julia Erickson and Aaron Ingley. Both have illustrious careers with Pittsburgh Ballet Theatre (PBT), though Aaron no longer performs with the company. In 2010 they used their business know-how and gumption, gained from the University of Pittsburgh, to start their own venture. From a grassroots at-home project to a nationally sold product, Erickson and Ingley are making leaps and bounds in both the dance and business worlds.

Dancers and entrepreneurs Julia Erickson and Aaron Ingley. Photo by Nicholas Coppula.

The inspiration

Erickson became fed up with snack options during rehearsals for Odette/Odile. She needed something that wouldn’t fill her up, but would keep her body and mind alert enough to dance the demanding role. Wary of turning to protein/energy bars because of their “nary resemblance to real food,” Erickson turned to her kitchen and began to experiment with some “esoteric health foods, such as hemp seed and flax.” Eventually, she developed her own “chunk of yummy goodness.”

The resulting concoction was exactly what she needed. “It was like rocket fuel for my rehearsals—it gave me amazing energy, yet I didn’t feel overly full or weighed down.” Happy with her new go-to snack, Erickson shared it with her PBT colleagues, who gobbled the treats up enthusiastically. “I kept supplying it, people were asking for it, asking to buy it from me, and [Ingley] took that thought to its natural next juncture and said ‘why don’t we start a little business?’” Thus began the journey of the little nutrition bar that could.

Julia Erickson performs in Swan Lake. Photo by Rich Sofranko.

Real ingredients you can pronounce

Dreamed up by dancers and made by dancers, Erickson and Ingley insist Barre is great for any active individual. “Barre is specially formulated to contain the perfect mix of slow and fast burning carbohydrates, protein, healthy fats, fiber, and naturally occurring electrolytes to help dancers and others who demand exceptional nutrition perform their best.” Erickson assures the product will “satisfy and sustain you without weighing you down,” thus, making it an ideal on-the-go snack.

Names like Ballerina Spirulina, Pirouette Cinnamon Pecan, and Black Swan Chocolate Berry effectively convey the thoroughness, creativity, and of course, grace that goes into making each nutrient-packed treat. Every Barre contains natural, wholesome ingredients like agave nectar, dried fruit, nuts, cocoa, flax seeds, sunflower seeds, and more, that are free of allergens like soy and wheat and are sourced from a “vetted list of farms and other suppliers in the United States.” Devised to provide a powerful boost of energy in every bite, Barre is packed with electrolytes, Omega-3s, and zero refined sugars to give your body and brain the extra boost they need.

So, who gets to name each new flavor? “The both of us,” says Erickson. “And sometimes a few trusted advisors are allowed to weigh in as well. Sometimes a Barre names itself. What else rhymes with Spirulina?” And, fortunately, fans of Barre can expect new flavors in the near future, including a nut-free bar for those with nut allergies.

Entrepreneurship 101

“We didn’t really know where to begin,” says Erickson of those initial years. At first, they thought they could adopt the Yumiko leotard model, having dancer liaisons sell Barre at their respective ballet companies. “Then we realized the scope of the market was really much larger.” From young dance students, to their parents, to professionals, and really to any active individual in “today’s harried world,” many could benefit from this healthy snack.

With the help of friends and family, they began to make and sell Barre. But, as the demand grew, they knew they had to take the business to the next level. They employed the expertise of their fathers, who are both veteran entrepreneurs/businessmen. “Having advisors that you trust and ask stupid questions are invaluable.”

Now, Ingley tackles the day-to-day operations, while Erickson—who miraculously juggles dancing fulltime with PBT—focuses more on the bigger strategic and marketing picture. The fulfillment and customer support aspects are delegated to their other employees. But, Erickson expresses, “there are many people, not just our immediate team, that do big and small things to help spread our message about Barre.”

As for other dancers debating about starting their own business, Erickson and Ingley encourage them to take that leap of faith. “Take time to hone your vision and your strategy (to the best of your ability), then go for it, even if you don’t really know where to begin. One of the coolest parts about entrepreneurism is the continued learning. As in life, nothing about it is static, nor would you ever want it to be. It’s a crazy fun journey.”

Erickson and Ingley share some of the entrepreneurial lessons they learned along the way:

• “You cannot do it alone. Seek advice.
• Don’t be shy.
• Every day is a new learning experience.
• You will make mistakes along the way, most of which will cost you money. It’s all part of the learning process. Being honest with yourself and your advisers may not keep you from making a $5K mistake, but it can save you from making a $100K mistake!”

Barre’s national presence, at both dance institutions and local food markets, grows more every day and Erickson and Ingley are always looking for ways to evolve their business. “We hope to increase our flavor selection, diversify our product line, and continue to be receptive to the needs of dancers and other active people,” says Erickson in regards to Barre in the coming years. But she expresses that it “takes a village” to sustain any new endeavor. If you want to help spread the love and nutritional goodness of Barre, download a Barre Request Form by visiting http://realfoodbarre.com/media/files/BarreRequestForm.pdf. Then bring it into your favorite market or dance studio/store.

www.realfoodbarre.com

By Christine Dion of Mode Dion.

Winter months keep your skin working overtime, from indoor heaters blasting out dry air and irritants to cold winds that blow away your natural moisture barrier. Holiday stresses and rich foods, along with those extra trips for hot caffeinated and often sugary beverages, dehydrates the skin from within.

Kick the winter blues and enjoy radiant, glowing skin by flowing these three tips:

1) Exfoliate
Dead skin begins to build up from wind, outside cold and indoor heaters making your skin look dull.  Exfoliation (the removal of dead surface skin cells) is the trick to add life to dull skin.  Use a clean wash cloth with a gentle facial cleanser at least a few times a week to massage dead skin away. For even better results, use a facial wash with salicylic acid to help melt away dull lifeless skin cells. Gentle facial grains can be helpful to smooth skin, but should be used no more than three times a week as skin is more sensitive in the winter months.  A retinol cream applied at night for those over the age of 30 really helps with keeping skin youthful and glowing.   For the body try a salt scrub. These are made from natural sea , and not only remove dead skin but also help to detox. Sugar can be used as a scrub as well as wash cloths, loofas and body mits. Body skin that has been regularly exfoliated will absorb moisture far better.  Remember that wash cloths, loofas and body mits can easily get a bacterial build up, wash them after use.

2) Nourish
Skin needs moisture and nutrition. Hydrate facial and body skin daily, even if you’re under layers of sweaters. Use a facial moisturizer that has anti-oxidants to help repair damage. For oily, acne-prone skin try an oil-free moisturizer, as even oily skin needs moisture.  Drink a lot of water and eat fruits and vegetables whenever possible. Beware of foods that tax your body like hydrogenated oils, corn syrup, white sugar, fried foods and caffeine.

3) Protect
Sunscreen is not just for summer. Use a sunscreen even if the sun doesn’t shine that day to protect your skin from damage. If your skin is very dry apply a rich facial moisturizer first to help keep skin stay moist and radiant then apply the sunscreen on top.  Be careful when exposed to sun and cold (like on the ski slopes) where broken capillaries, chapping and sun spots can easily appear. If you are exposed to extreme conditions an anti-oxidant serum worn under your moisturizer can help add extra protection.

Keep away the blues by turning your bathroom into a wonderful spa!

What you need: Candles, music, relaxing tea to drink, deep conditioning hair treatment, olive or coconut oil, facial scrub, body scrub (wash cloth is fine in a pinch) and a shower cap.

- Massage your scalp well with the balls of your fingers and step into the shower. Massaging the scalp loosens dead skin, stimulates circulation and helps make hair shiny.
– Wash your hair and then apply the deep conditioner or oils, massaging them into the scalp and down to the ends of your hair.
– Put on a shower cap.
– With body scrub or a wash cloth, massage your legs and arms in a circular motion towards your heart to increase circulation and remove dead skin. After skin is smooth this is the best time to remove body hair, so lather up and give yourself a clean shave. TIP: Except with lower leg calves, always shave in the direction the hair grows to prevent ingrown hairs and irritation.
– If you have a tub, this is the perfect time for a good soak in your favorite bath oil or essential oils.
– Turn on relaxing music, light a few candles, place your relaxing tea close by and soak away stresses and the cold. Be sure to add bath oils while you’re in the tub, not before, so oil can seal moisture into already wet skin.
– Turn off the lights and breath in the steam and scents to help clear the body.
– Soak for 10-20 minutes, then get back to the shower to rinse out the conditioner. If you used oils, wash your hair again and use a light conditioning rinse.
– This is a great time to remove dead skin on your feet with a pumice stone or foot file, as the skin is easy to remove after a long soak.
– When finished, pat your body dry lightly so it is still moist and apply body oil or a rich body cream all over.
– Rest! Rest is one of the best skin care treatments. Wrap yourself in a warm cozy robe or blanket. Apply rich cream or oil all over your feet and then put on thick socks. Lavender can help keep you calm by placing fresh lavender at your bed side or by spraying your pillow with lavender scented spray mist.

Of course you can never kick the blues completely until you smile!  Have a good laugh. Laughing increases anti-oxidants in the body making you healthier. Happy people look more radiant and warm. Learn a few jokes and spread a little sunshine anytime of the year.

Who is Christine Dion?

Christine Dion brings with her more than 30 years of experience in the beauty business. She has worked as a make-up artist internationally for fashion magazines, commercials, television, fashion shows and dance theater. She is a published author, beauty columnist and educator for dancers and performers, touring the country speaking at conferences and in dance studios. Check out her website modedion.com where you can see her training and beauty products or call Mode Dion on 760.837.9433. For lots of great beauty and stage tips become a FAN of Mode Dion on Facebook.

Top photo: © Dolgachov | Dreamstime.com

By Emily C. Harrison MS, RD, LD.
www.dancernutrition.com.

Food labels today might boast that their product is organic, natural or free-range. Some of these terms have clear standards in the United States and some are just pure marketing statements with no legal definition.  As dancers, we need to know what we are fueling our bodies with and make wise nutritional choices. Here Dance Informa takes a closer look at several common food terms and how they are defined.
Each country has its own definitions for food terms, so if you are outside of the US, check with your local dietetic association for local laws or see below for more resources.

Organic

Eating a diet high in fruits and vegetables is pivotal to your health, but buying organic fruit and veggies can cost more, so is it really necessary?  My answer is a definitive ‘yes’, both for your health and for the environment!  According to the President’s Cancer Panel Report 2010, EPA approved pesticides and herbicides contain nearly 900 active ingredients, many of which are toxic¹.  There is strong evidence to suggest that these chemicals are linked to cancer, and to recommend that consumers choose food grown without these pesticides or chemical fertilizers¹. Children and young people are at higher risk because they weigh less, so their exposure level is higher per pound of body weight.  There is compelling evidence suggesting that even low levels of pesticides such as organophosphate insecticides can be linked to lower IQ and developmental problems in children².   The good news is that a study from Emory University, GA, found that eating organic foods can reduce the detectable levels of pesticides in the urine in just 5 days⁴.  It is pretty clear that organic farming methods are much better for the environment.  Not only are pesticides implicated in bee colony collapse disorder⁵, but excess nitrogen from fertilizers contaminate soil and groundwater and can do serious damage to ecosystems².

Some studies show that organic fruits and veggies have higher levels of healthy phytonutrients and vitamins, but some show that there is not much different in the vitamin content of organic verses conventionally grown.  While they may or may not have more vitamins, they do have fewer pesticides ².

How “organic” is defined

When referring to crops, the word “organic” is legally defined by the United States Department of Agriculture (USDA) as crops being grown with no synthetic pesticides or fertilizers, not irradiated, not genetically engineered, and no sewage sludge.  Organic meats cannot contain growth hormones, antibiotics, or other drugs, must be raised on 100% organic feed, and cannot be fed animal byproducts^2,6.  “Organic” is also defined as using farming methods that work to enhance biodiversity, encourage soil health, and minimize pollution⁶.  The USDA is in charge of policing organic farms and they do their best to try to make sure these strict standards are met.

Ways to minimize costs when buying organic foods

Making your own food and preparing your own fruits and veggies will dramatically cut down on cost, and will make eating organically on a dancer’s budget feasible.  Buy organic grains, oats, beans, and snacks in bulk to further cut costs.  Cut down on your consumption of meat and dairy, even if it is organic.  Eat local! Many cities have food co-operatives that provide bulk bins or group buying from local sources. Check out “Local Harvest” for info in your neck of the woods .

Natural, Fresh, Chemical Free

The word “natural” can be found on pretty much any and every food package these days, even Cheetos. Yes, those fluorescent orange snacks can legally have the word “natural” on the package!  This word is only legally defined when it comes to meat, chicken, or eggs.   When you see it on chips or cookies, it doesn’t really mean anything.  Natural meats cannot contain any artificial ingredients or food coloring, and they must be minimally processed⁷.  The term “Chemical Free” is not allowed to be used on food packaging.  “Fresh” is also only defined with chicken and basically means it wasn’t frozen.  So beware of clever marketing. Many packages have pastoral images of a farm or garden and use the word “natural” to make you think you are getting something that is healthy, but this might not be the case. Check the food ingredient label. Are the ingredients recognizable? If it sounds like a science experiment, then you might reconsider spending your hard earned money on it.

Free Range

“Free-Range” is also a somewhat vague term.  To use this term legally, the chickens must have access to the outdoors at some point⁷.  For some well run farms, this means that they actually do range outside scratching and pecking in the dirt for bugs or worms.  However, for other large enterprises this might mean only a small door to a very small yard next to an otherwise large, dark, overcrowded chicken house.  Or that door might be open for only a small amount of time during the chicken’s life.  Buying eggs from a farmer’s market might allow you to actually meet the farmer and talk to them about their chicken coop conditions.

Hopefully this helps clear up any confusion about food labeling terms. See below for resources and additional reading. Stay tuned for a future article on the well-used terms “low-fat, low sugar and fat free” and what those really mean.
Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Resources for further information:
www.localharvest.org
Nutrition Action Health Letter. Center for Science in the Public Interest. October 2012.
The Environmental Working Group’s 2012 Shoppers Guide to Pesticides in Produce. www.ewg.org/foodnews
Pollan, Michael. The Omnivore’s Dilemma, 2006.

Sources:
1. The President’s Cancer Panel Report 2010: http://deainfo.nci.nih.gov/advisory/pcp/annualreports/pcp08-09rpt/pcp_report_08-09_508.pdf
2. Center for Science in the Public Interest. Nutrition Action. October 2012; pg 2-5.
4. Environ. Health Perspect. 116:537, 2008.
5.  Feldscher K. Harvard Gazette:  Harvard Science.  Pesticide Tied to Bee Colony Collapse.  2012. http://news.harvard.edu/gazette/story/2012/04/pesticide-tied-to-bee-colony-collapse/
6. USDA: Organic Production/ Organic Food, Information Access Tools. 2012. www.nal.usda.gov/afsic/pubs/ofp/ofp.shtml
7. Food Safety and Inspection Service, USDA. 2012. www.fsis.usda.gov/FACTSheets/Meat_&_Poultry_Labeling_Terms/index.asp#14

Photo: © Brad Calkins | Dreamstime.com

The dancers of So You Think You Can Dance Season 9 are currently on tour across the US.  With a grueling schedule of travel and performances it can be a challenge for the dancers to look their best. Here the girls of the tour, Season 9 Winner Eliana, and finalists Lindsay, Witney, Tiffany and Audrey share their beauty tips from the road.

ELIANA
West Palm Beach, Florida
Age: 21

What is your go-to look on tour?
“My go-to-look is a smokey eye with the color palate based off of a metallic dark green. The color makes brown eyes pop more than just black and grey. For stage makeup, go for the dark look, but offstage, it’s best to give your skin a rest.”

What are your go-to beauty products?
“Kiehl’s products for my skin – I use the facial wash, toner and moisturizer. My curly hair tends to be on the dry side so leave-in conditioner is a must-have, as well as a gentle mousse. I recommend Fredric Fekkai and Paul Mitchell products.”

Top Advice
“As long as you feel beautiful it radiates naturally.”

TIFFANY
Plantation, Florida
Age: 19

What is your go-to look on tour?
“My go-to look is natural and bright. One thing I really focus on is making my eyes look bright for the audience in the back of the room. Make sure that the middle of your face is light and the outside has the bronzer blush.”

What are your go-to beauty products?
“For performing I use MAC eye shadow and MAC foundation, blush and bronzer. For my everyday look I use Maybelline liquid eyeliner and mascara. Lip gloss from Ofra is the finishing touch.”

Top Advice
“Be nice to your face and hair so they will be nice to you!”

LINDSAY
Provo, Utah
Age: 18

Do you have any tips for long lasting make-up while performing on tour?
“To help my makeup last longer, I use moisturizer mixed with foundation to give my makeup a strong base that will hold all night.”

What are your go-to beauty products?
“My go-to products for stage makeup are MAC moisturizer and foundation. I also love my MAC Fluidline liquid eyeliner in Blacktrack. For everyday makeup, I use MAC Give Me Sun! bronzer with some MAC Dainty blush and their sheer Frou lipstick.”

Top Advice
“Wash your face every night and keep it moisturized.”

WITNEY
American Fork, Utah
Age: 18

What are your go-to beauty products?
“I always wash my face with Clinique face scrub. It’s honestly the best wash ever invented! I love it because it leaves your face feeling refreshed and zit-free, which is amazing! As far as make-up – before I put any on my face, I use MAC primer which keeps the makeup on all night. Even when I sweat, my makeup stays on and looks like it did when I first put it on. It’s brilliant!”

What is your go-to look on tour?
“When I’m performing on stage I like to make my look dramatic, but natural. For eye shadow, I always put a brown on the lid, a maroon for the crease, and a white just below the eyebrow with a thin, solid line for eyeliner on top. Add blush, a red lip and I’m ready to go!”

Top Advice
“You don’t need a lot of makeup. The more simple it is, the more you will pop. Simplicity is the key to a healthy, and glowing face. Wash your face daily, and moisturize afterwards. You won’t be disappointed.”

AUDREY
Edmond, OK
Age: 18

Do you have any tips for long lasting make-up while performing on tour?
“I like to use a really good base. Primer is always good to use to keep your makeup on and I also keep tissues handy to blot my face throughout the show.”

Top Advice
“When dancing on tour you have to remember that your hair and skin need off days too! So when you have a day off totally take advantage of keeping your skin and hair clean!”

Photos: 2012 Fox Broadcasting Co. Mathieu Young/FOX. Top photo by Adam Rose/FOX.

By Emily C. Harrison MS, RD, LD
www.dancernutrition.com

The holidays are nearly upon us.  With them comes an abundance of delicious high calorie foods like chocolate. Usually thought of as the classic high calorie junk food, you’ll be happy to hear that chocolate actually has some health benefits.

Can dancers enjoy chocolate and still look great in tights?

Certainly! Chocolate can be a part of an overall healthy diet.  Here’s how and why:

Chocolate, like many plant based foods, is packed with health promoting flavonoids¹. The cocoa beans come from the pod of a cacao tree (Theobroma Cacao). They are harvested from the pods, fermented, dried, and then sold for processing into the many yummy products we have come to love.  It takes over 400 beans to make only one pound of chocolate.  Given the high global demand, you can imagine what a difference it can make to buy sustainably sourced and fair traded chocolate².

The flavonols in dark chocolate have real science to back up the health claims.  A review article that analyzed data from 1297 participants found that cocoa improved insulin resistance, improved the flow rate of blood in the cardiovascular system, and showed a beneficial effect on LDL cholesterol³ (the bad kind).  Another review reported that multiple studies showed lowered blood pressure and improved cholesterol in spite of the fact that chocolate contains fat and sugar ⁴.  The studies that showed health promoting results were consistently completed with participants eating high quality cocoa or dark chocolate, not milk chocolate or a low quality chocolate flavoring that is mostly sugar or worse – corn syrup. So your source of chocolate matters!

Since chocolate can be a significant source of fat and sugar, how can it be a part of a healthy dancers diet?

According to the Journal of the American Dietetic Association, women who were in a trial to lose weight who included a dark chocolate snack in their meal plan still lost weight and showed improvements in body composition⁵.  The researchers suggested that having a small amount of chocolate was associated with better satisfaction and thus the participants were able to stick to their dietary plans⁵.

Many dancers don’t need to lose weight, but just maintain their instrument. Occasionally eating quality chocolate, in moderation, isn’t going to cause significant weight change.  Certainly dancers want to watch their sources of sugar, and be mindful of where extra calories come from, but you still can get positive health effects from just moderate consumption of chocolate.  Since dancers need to choose their calories wisely, they will be happy to know that the benefits to the cardiovascular system were demonstrated regardless of dose³. Which means that a little bit of good quality chocolate eaten semi-regularly can still give health benefits.  If you love chocolate and can’t even think about giving it up just to look great on stage, that’s fine! The body can handle small amounts of extra treat calories if eaten between meals and if dancers make smart choices about where the other daily calories come from.  If you allow yourself to eat just a little chocolate on occasion, you are much less likely to binge later.

While some studies have shown heart health benefits, chocolate like other holiday favorites, should still be enjoyed in moderation.  Flavonoids can also be found in foods like grapes, apples and blueberries – there are plenty of other great sources of these health promoting polyphenols.  If most of the time you eat a wide variety of colorful fruits and veggies, then a little dark chocolate can be a part of your Nutcracker survival plan.

Wishing you healthy holidays from Emily at the Centre for Dance Nutrition and Healthy Lifestyles, Atlanta.

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

Sources:
1. Bauer S, et al. Cocoa consumption, cocoa flavonoids, and effects on cardiovascular risk factors: an evidence-based review. Current Cardiovas Risk Reports. 2011;5:120-127.

2. The Rainforest Alliance. www.rainforest-alliance.org

3. Hooper L, Kay C, Abdelhamid A, Kroon PA, Cohn JS, Rimm EB, Cassidy A. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials.   Am J Clin Nutr. 2012 Mar;95(3):740-51. Epub 2012 Feb 1.

4. Tokede OA, Gaziano JM, Djoussé L.   Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis.  Eur J Clin Nutr. 2011.  Aug;65(8):879-86. doi: 10.1038/ejcn.2011.64.

5. Piehowski KE, et al. A reduced calorie dietary pattern including a daily sweet snack promotes body weight reduction and body composition improvements in premenopausal women who are overweight or obese: a pilot study. J Am Diet Assoc. 2011;111:1198-1203.

Top Photo: © Fantasista | Dreamstime.com