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

Dancers tend to be cautious about fat in their diets. This is completely understandable given that we have to look good in tights and fat is a very concentrated source of calories. Fats have nine calories per gram versus four calories per gram from carbs or proteins. But what about all the reported benefits of coconut oil, olive oil and omega-3s? Would a dancer’s bone health be at risk without adequate fat to help absorb and metabolize bone building vitamins D and K, both of which are fat-soluble? Plus, fat makes food more palatable, and helps you feel fuller longer.  Smart choices and moderation are what we need for this misunderstood, but tasty, nutrient.

How Much?

The American College of Sports Medicine recommends getting 25-30% of your total calories from fat. As a dietitian for dancers, I typically recommend getting 25% because it’s necessary, but we don’t want to get too much. It is saturated fat that you want to avoid. Recommendations are to get less than 10% of total calories from saturated fat. We all should entirely avoid trans fats. Trans fats undergo hydrogenation, which makes them more shelf stable. Baked goods, doughnuts, fried foods and chips are sources of this heart-damaging fat. As athletes, our cardiovascular system is a big part of what makes us perform well and it makes sense to eat foods that support the one muscle that never stops working. Most teenagers and adults can eat between 35 to 60 grams of total fat per day, but choose your sources of fat wisely, picking plants such as nuts, seeds, avocados and small amounts of unsaturated oils. Portions matter! All foods naturally contain some fat. Even green beans and other veggies have a little.  

What does 25% of total calories really mean?

It’s different for everyone, but for approximately 2,000 calories per day, 500 of those can be from fat. This amounts to up to 55 grams per day. A pat of butter, 1/3 hamburger patty or 2 tablespoons of avocado all contain about 5-8 grams of fat, but the different kinds of fats in these foods can have profoundly different effects on the body.  

The importance of fats

Fats provide critical biological functions in the body. Phospholipids are components of cell membranes, and glycolipids are components of brain tissue. Fat can also be an important fuel source during a long show. Fats are essential for the absorption of vitamins A, E, D and K. 

Different types of fat

You want to replace saturated fats with unsaturated sources. When you hear of saturated or unsaturated fats (both poly and monounsaturated), those terms are referring to the structure or the chemical bonds. The structure can influence how it is metabolized by the body and then how it is used by cells. Different types of fat can also have different effects on athletic performance. Coconut oil is popular now. While it is very saturated and should be eaten in moderation, it has the type of fat that can be absorbed rapidly and can be a quick fuel source before dancing.

Below are some examples of fat sources. These are all naturally a mixture of saturated and unsaturated fatty acids, but this gives a general idea of which fat sources are healthier options.

Saturated Fat (usually solid at room temperature) includes:

• Meats, cheeses, butter, chocolate, coconut oil, palm oil, shortening, hydrogenated oils/ trans fats.
  Linked to heart disease, hardening of the arteries, higher cholesterol, cancer, liver disease and poorer athletic performance.

Poly and Monounsaturated fats (usually liquid at room temperature) includes: 

• Oils from flax, safflower, canola, olive, sesame. All seeds such as chia, flax, hemp, and sunflower. All nuts such as walnuts, almonds, peanuts.
  Linked to decreased cholesterol, better heart health, lower risk for cancer.

Omega-3s/ fish oils (Unsaturated and considered “essential” because the body can’t make them):

• Flax and chia seeds, walnuts, cold water fish, canola oil, soy, wheat germ.
  Linked to decreased inflammation, lower risk for depression, improved brain function and better heart health.

Making good choices when dancing

Because fat slows stomach emptying and digestion, choose a high carbohydrate meal that is moderate in protein and low in fat one hour or more before a show or rehearsal. Nerves can affect digestion as we all know. Options could be a low fat meal of pasta with light marinara sauce (easy on the oil) or rice, veggies and edamame or a veggie burger on bread with a side of carrots. During long class or rehearsal days, try trail mix with nuts and seeds with a carb like pretzels or crackers. Add flax or chia seeds to your oatmeal in the mornings.

Anyone who is watching their weight and wants better performance doesn’t need to fear fat, they just need to be smart about not eating too much and getting their fat sources from plants.

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

Photo: © Alen Dobric | 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 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

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

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

Food trends come and go, and the latest fad involves avoiding or limiting dairy.  Milk and all dairy products have been historically considered nature’s perfect food, but some nutrition researchers don’t believe that this is true.   Current US government recommendations are to consume three servings of dairy per day.  Is that what the body really needs or is that what the dairy industry wants?   Here, I aim to briefly present both sides of the argument so dancers can make a more informed decision for themselves.

The Good Side of Dairy
One cup of 1% fat milk has only 100 calories but a full serving of protein. Whey and Casein are the two main proteins in milk.  Other key nutrients found in dairy products are calcium, phosphorus and potassium, and many milks are fortified with vitamins A and D. These are important nutrients for dancers, and whey protein has been shown to help in recovering from a strenuous workout.   Some studies have suggested that milk products can help with weight loss when coupled with a healthy diet and exercise.  Probiotics added to yogurt are immune boosting and good for gastrointestinal health.

Some Problems with Dairy
Nutrition researcher  T. Colin Campbell, PhD recently published his book “The China Study” in which he presents numerous studies that not only demonstrate that milk is not nature’s perfect food but that it is actually linked to serious health problems.  He presents evidence suggesting a link between the milk protein casein and cancer in animal studies and in large population studies.  Other studies show a relationship between dairy products and decreased immune function, more ear infections in children, and higher risk for autoimmune diseases such as Type-I diabetes and Multiple Sclerosis.   In practice, I see some nutrition clients choose to avoid dairy because it makes their stomachs hurt or because they have philosophical or environmental objections to how cows are treated or given hormones and antibiotics.

Protein
Some people consider the protein content of dairy to be a good reason to consume dairy products or whey protein supplements. These proteins are excellent sources of muscle building amino acids, however, most dancers get plenty of protein through diet alone.  Excessive protein intake, particularly through animal protein or supplemental protein shakes or pills, has been associated with calcium loss in the body. Since dancers are already at high risk for stress fractures, the last thing you want to do is encourage your body to pull calcium out of the bones by consuming more protein than the body needs.

Bone Health
Dairy alone isn’t the magic answer we had hoped for in preventing weak bones.  Yes, calcium is a very important mineral for dancers. But it is also found in leafy greens, broccoli, almonds, almond milk, sesame seeds, soy milk, and tofu. Dancers need to make sure they eat a variety of calcium sources every day and not just rely on dairy.  These plant-based foods are also immune boosters and may help prevent disease.  So if you are sensitive to dairy, be mindful to get calcium from other sources.

Dairy Allergy
One of the most common food allergies or intolerances is to cows’ milk.  An intolerance is an inability to digest the milk sugar lactose. The body might get stomach pain or gas because it doesn’t produce adequate lactase enzyme.   However, an allergy is an immune reaction to a protein in milk.  Some people can be very sensitive to these proteins and some may not even know it.  Atopic eczema is one example of an immune system reaction to food allergy.

If dancers do choose to consume dairy products, I do recommend limiting consumption. Choose a variety of calcium sources and low fat options, and never consuming raw or unpasteurized milk.

For further reading see:
Campbell TC, Campbell TM. The China Study. BenBella Books, Dallas Texas. 2006.

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

Top Photo: © Valentyn75 | Dreamstime.com

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

It’s no accident that all five of these top foods are fruits and vegetables. The more colorful your dietary choices the better you will look, feel, and dance.   Fruits and veggies are a storehouse of vitamins, minerals and compounds called phytonutrients that all work synergistically to promote health and aid in sports recovery.  You can’t get the same effect from a pill.  As a dietitian who works with elite level dancers, I could simplify my recommendations with two statements: Don’t ever skip breakfast and eat more fruits and vegetables.  Below I have highlighted five super foods that all dancers need to try.

Kale

Kale has earned its name as a super food because it beats out other vegetables with its high amount of lutein, beta-carotene, vitamin K, calcium, iron, folate and vitamin C.  It’s packed with cancer fighting phytonutrients.  Enjoy this versatile green in salads and soups, or simply sautéed with veggie broth and garlic. Impress your friends by baking it in the oven for tasty kale chips that everyone will love.  Take washed kale, strip off the stems and combine with peaches, olive oil, lemon juice, honey, salt and pepper. Massage the dressing into the kale and peaches for an amazing salad that looks and tastes beautiful (it’s great with dried cranberries too).

Apples

Everyone knows this delicious and portable fruit is perfect for fall breakfasts like oatmeal and oatcakes, but it also makes an easy snack especially with nut butter.  Apples are low in calories (about 60-80) but high in fiber, vitamin C, and antioxidants that can help prevent cancer and protect against heart disease.  The dark red skins of apples and grapes contain polyphenols that have been shown to have a protective effect against oxidative stress.  Dancers and other athletes who push their bodies hard for hours at a time create more oxidative stress on the body. This can affect recovery, which can affect performance the next day. The more anti-oxidants you eat from colorful fruits and veggies, the better you will recover during a long week of shows or rehearsals.

Broccoli

This veggie favorite is easy to lightly steam on weeknights when you don’t have much time to make dinner. Or throw some in a wrap for a big lunch time nutrient boost. Broccoli is considered a super food because of its high levels of vitamins, minerals, and sulfur-containing phytonutrients. Did you know that the stems are rich in calcium, and some research suggests that if you chop broccoli and let it sit for a few minutes before cooking, you can enhance an enzyme that converts the healthy compounds to their more active form?

Carrots

All orange and yellow veggies and fruits are packed with beta-carotene, a type of vitamin A.  They’re good for your skin and eyes.  People who get plenty of vitamin A have been shown to have fewer infections and stronger immune systems.  Dancers can’t afford a sick day, so eating foods rich in vitamin A and C can help keep illness at bay.  Taking high supplemental doses of either of those vitamins can be detrimental. But nature provides just the right amount in real foods.   Carrots are the perfect addition to lunches because this root veggie can stay fresh longer.

Blueberries

Blueberries are packed with cancer fighting, immune boosting anthocyanins (a type of flavonoid). That’s just a fancy word for what gives them their rich dark color. The more colorful your plate the better!  Having trouble remembering that ballet you learned last year?  Flavonoid-rich foods like blueberries have been shown to enhance spatial memory. Another study linked blueberries to faster rates of learning. Fresh or frozen, they taste great in a smoothie or over oatmeal.

Dancers should aim for at least 4 servings of vegetables a day and 2-3 servings of fruit.  Try to eat a rainbow of fruits and veggies each day, and don’t be afraid to bring something new home from the store that you have never tried before.

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

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By Emily C. Harrison MS, RD, LD

I don’t know any dancers who have money to throw away.  Here are a few tips to help stretch those hard earned dollars.

Get your protein from more plant based sources

Protein from beans, peas, nuts, whole grains, seeds and soy is so much cheaper than animal based protein. Think about how much more a steak costs verses some beans and rice. If you buy the dried beans from bulk bins you will save even more.  Black eyed peas and most beans are sources of protein, iron, potassium, folate and fiber. In general, plant based meals are lower in fat and calories but high in nutrients.

You can make totally organic (and delicious) homemade chili and rice and even add kale for about $2.00 per serving.  It’s easy to throw everything in a slow cooker or make something ahead of time for an easy meal after a long day of rehearsals.  Quinoa is a wonderful high protein grain that you can get for less than $0.50 per serving, and it cooks faster than rice for a quick week night meal.

Soy is a versatile and cheap source of protein. Add some tofu or edamames to a veggie stir fry.  Eat more plants in place of meat and dairy – you’ll be fighting off cancer and reducing your impact on the environment while saving money!

Think critically about your grocery store

Food companies are businesses, and their ads are designed to get you to buy food and more of it. The system is designed for higher and higher profits, but that’s not always what’s best for our waist line, wallets, or our health. The word “natural” is now used on everything from chips to cookies and ice cream.  “Natural” has no legal definition in the U.S. so it gets overused.  It can lure people into believing that chips are somehow good for you just because the word natural is on the package.

Health claims are also a big part of the advertising market. Some companies will put random vitamins and “functional” ingredients into all kinds of foods and beverages touting health claims that might be flimsy at best or even dangerous. One example is mega doses of vitamins in beverages. No one needs 1000mg of vitamin B or C in a juice. The body wasn’t meant to absorb nutrients in this way and it can cause problems.  Our bodies absorb nutrients best through real food.  Stick to the outside aisles of a grocery store where you will find fewer boxes and bags and more fresh ingredients.  We all like convenience, but we pay for it.  Candy bars are right at eye level at the checkout counter and high fat foods are placed at high traffic areas for a reason.  Bargains aren’t bargains if they are full of sugar, fat, or refined flour.

Is it really a bargain?

Buying in bulk might not always be a good thing. No one really needs a gallon container of cheese puffs.  Big box retailers of wholesale food items might be selling you much bigger portions of unhealthy packaged foods. Is a 20 pack of croissants really a deal when each one packs up to 400 calories?  Use care and read food labels if you shop at the big wholesale stores.

Some terms on packages are legally defined and can help when deciding what to buy. The term “organic” has strict guidelines in the US and while the system isn’t perfect, it is better to buy organic. But keep in mind that organic cookies are still cookies – enjoy them in moderation.  It’s better to buy organic fruits and veggies, even though they usually cost more.

“Low fat” means that the food item must have 3 grams or less of fat per 100 grams, or no more than 30% of calories from fat.  This can be helpful when looking at food labels. But one trick to be aware of is that “low-fat” baked goods often have way more sugar content than regular to make them taste better.  So those low-fat treats might still have close to the same number of calories.

Prepare food at home and avoid packaged foods

Less packaging = Less cost. Planning ahead can save you lots of money. Having fruit and veggies ready to go at home make it easy to grab them while you are racing out the door to class. You are much more likely to eat well on a budget if you don’t have to pick something up from a convenience store or restaurant.  Have grapes washed and ready to eat in your fridge, peel and cut carrots yourself and put them into your own reusable containers. Keep a box of 140 calorie granola bars in your car. When snacks are easy to grab, you are less likely to eat junk food which will cost you more money and many more calories.

Eat in season and reduce portions

Off season tomatoes shipped from miles away not only taste terrible, but are much more expensive. Shop local, support your farmers markets, and buy in season. You will get better quality food, with higher nutrients and your hard earned food dollars will stay in your local economy.

One of the main reasons for weight struggles are out of control portions.  Make smaller portions and serve food on smaller plates.  Restaurants are notorious for gigantic portions. A certain well known pizza chain’s “personal” pizzas can have upwards of 1000 calories for an individual serving. When eating out, split an entree with a friend. You’ll save money, and won’t overload calories. Ask if you can order a child’s portion. Chances are that it is actually a more reasonable portion size.

You CAN eat well on a tight budget: plan ahead, make your own food, shop local, and eat more plants.
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

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By Emily C. Harrison MS, RD, LD

Even mild dehydration can affect performance.  Staying hydrated is extremely important to a dancer’s performance because the first signs of dehydration are fatigue and poor balance.  Thirst actually only kicks in after the body has lost 1-2 liters of water. If you are thirsty then you are already dehydrated.

The science:

Water makes up approximately 60% of body weight and is the largest component of the human body.  The muscles we work so hard to develop as dancers (skeletal muscles) are about 73% water, your blood is about 93% water and even bones and teeth contain some water. Water is critical for maintaining homeostasis within the body and important in the thousands of biochemical and physiological functions our bodies go through every day. Water aids in digestion and is important in the transport and elimination systems of the body.

Overheating and performance:

It’s important for dancers to know that being properly hydrated helps keep the body from overheating. Helping the body promote heat loss when dancing full out will improve athletic performance and aid in recovery. This is especially important for dancers wearing hot costumes and performing under stage lights. Sweat losses during performance can be significantly more than during rehearsal of the same piece. This is why drinking regularly (even small, regular sips) is an important habit during a show.

How much is really needed? Can a dancer get fluids from other things besides water?

The American College of Sports Medicine recommends that athletes (we all know that dancers are athletes) start their exercise already hydrated with about 17 ounces of beverage taken before you begin. Then drink 5-10 ounces every 20 minutes or so. This means that your reusable water bottle should be your constant companion in the studio or backstage.  Every dancer is a little different but pre-professional and professional level dancers should aim for about 2800-3500ml (94-117 oz) of fluids every day.  That’s about 12 – 15 cups.  About 20-25% will come from foods like fruits and veggies, but about 80% comes from what you drink.  Aim to get most of your fluids through water, but juices, sports beverages, and even tea and coffee can be counted toward that goal. Some dancers find that mixing 50% sports beverage with 50% water in their reusable bottles helps them get through long rehearsals or classes. This is because sports beverages contain a source of readily available energy (calories) and electrolytes that are lost in sweat.

But I want something besides just water…..

Prevent dehydration by eating lots of fruits and veggies.  Consider melon, squash, oranges, apples, pears, grapes, leafy greens and salads in addition to beverages like tea, whole fruit popsicles, sports beverages, smoothies, soy milk, almond milk, and yogurts.

What about caffeine?

Caffeine makes us more awake and is known to enhance athletic performance. But there can be too much of a “good” thing.  Caffeine is a central nervous system stimulant, not a source of energy.  Yes, caffeine can also promote water loss and dancers should limit caffeine, but those beverages can still count toward your daily intake. I always recommend limiting or avoiding sodas. They are empty calorie bombs and can make bones weaker.  One cup of coffee is fine, but being overly jittery doesn’t help your dancing.

So be good to your body and good to the earth by taking your reusable water bottle with you everywhere and refilling it often.
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

By Emily C. Harrison MS, RD, LD

1. Eat more vegetables

I can’t stress the importance of this strongly enough.  Aim for at least 4 servings per day, and the more colorful your selection the better.  Vegetables contain important bioactive compounds such as phytonutrients like polyphenols, flavonoids, carotenoids and lycopene. These are powerful cancer fighters.  Dancers can’t go wrong with eating more vegetables. Veggies are low calorie, low fat, high in fiber, and high in vitamins and minerals such as vitamin C, folic acid and selenium.

2. Eat more fruits

Fruits also contain the cancer fighting phytonutrients listed above. Fruit is the ultimate convenience snack. It is easily portable, tasty, and many varieties don’t need refrigeration. Throw an apple or orange in your dance bag today. Keep a bowl of washed grapes in your fridge for healthy snacking when you want something quick.  Fruit is delicious, easy, low calorie and packed with nutrients. Try to get your fruit from the whole fruit and limit or avoid sugary juices.

3. Reduce your consumption of meat

Eating a plant based diet has been shown again and again to reduce risk for cancers, not to mention the risk of heart disease and diabetes. The American Dietetic Association states that vegetarian diets can be healthy for persons of all ages and activity levels and may prevent certain diseases.   It is entirely possible to eat a more plant based diet if you are a dancer or other athlete. Get important nutrients like protein, iron and zinc from a well varied diet that includes beans, nuts, seeds, whole grains, and vegetables.  Dancers need slightly more protein and iron, but high meat intakes and excessive heme iron (from meat) may actually increase cancer risk.  Beans and leafy greens contain iron and these foods help fight cancer.  If you are a vegan you will need to supplement your diet with B12. Plant based diets also help reduce greenhouse gases and are better for the environment.  If you are interested, talk to a registered dietician about planning well balanced plant based meals.

4. Stop smoking now!

Seriously, enough said.  Not smoking is one of the single most important things you can do for your health and the health of those who breathe the air around you.

5. Lose the extra pounds if you are overweight

Excess weight is a major risk factor for many different cancers.  The Center for Science in the Public Interest recently reported that putting on weight when younger (in your 20s or 30s) as opposed to later in life can increase risk for endometrial cancer.  Preventing or delaying weight gain can pay off in lower cancer risk.  Meeting with a registered dietitian can help you develop a plan that you can stick to long term. It’s not about losing a few pounds quickly, real health comes from lifestyle changes that you can live with over time.  Start off by limiting portion sizes and eating more veggies, then gradually add more steps until you reach your goals.

6. Eat more naturally and limit processed foods

I know we are all busy, but dancers have to be judicious about what they feed their bodies. Processed foods (including soft drinks) are not only more expensive, but usually pack a high calorie punch.  They can contain preservatives, additives, high-fructose corn syrup, and other unhealthy stuff that dancers don’t need. Buy foods in bulk, make big portions when cooking and freeze the extra. Invest in a slow cooker so you can throw some ingredients in and it will be all ready when you come home from a long day.

7. Get adequate vitamin D, but don’t mega dose

As dancers we all know the importance of vitamin D in strong bone density (preventing stress fractures). But you may not know that vitamin D has been shown to also be cancer protective.  For the dancers that I work with, I typically recommend getting approximately 800 IU per day.  That may mean having to supplement for dancers who are avoiding dairy. Getting 10-15 minutes of sun can be a good source too, but of course we don’t want to increase our skin cancer risk by baking in the sun for too long. If you supplement, be careful not to mega dose. Vitamin D can be toxic in high amounts.

8. Exercise regularly

Most dancers get plenty of exercise, but if you are recovering from an injury or if you are a former dancer it helps to schedule exercise just like you would schedule anything else.  Try something new or out of your comfort zone like a different style of dance, martial arts, yoga, or rock climbing. If you are currently dancing regularly; swimming or pilates can be great activities for cross training on days off.

9. Limit alcoholic beverages

New reports from the US National Institutes of Health state that women who have one drink per day can increase their breast cancer risk by 5%. Heavier drinking can increase risk by as much as 50%. Women who have a strong family history of breast cancer should avoid drinking altogether.  Another consideration for dancers is that even one drink can negatively affect athletic performance for several days after consumption.

10. Avoid BPA in canned foods and plastic containers, and don’t microwave food in plastic

BPA is a building block of plastics and exposure (especially in children) may increase cancer risk.  BPA can be found in some plastic containers and in the lining inside cans. The Center for Science in the Public Interest, The Environmental Working Group, and the Harvard School of Public Health all warn of the dangers of exposure to BPA. Try using glass containers to store food, or look for “BPA free” if you must use plastic. We can all benefit from less plastic in our lives.  Plus eating fresh is always better.

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 and additional information can be found at:

Alcohol and cancer risk:  www.nlm.nih.gov/medlineplus/news/fullstory_123484.html

BPA:/www.hsph.harvard.edu/news/press-releases/2011-releases/bpa-exposure-behavioral-difficulties.html

The Environmental Working Group: www.ewg.org

www.ewg.org/meateatersguide/

Plant based diets and disease prevention: The Physicians Committee for Responsible Medicine www.pcrm.org

Scarborough P, Allender S, Clarke D, Wickramasinghe K, Rayner M.  Plant based diets and the environment: Modelling the health impact of environmentally sustainable dietary scenarios in the UK. Eur J Clin Nutr. 2012 Apr 11

Campbell T C, Campbell TM.  The China Study. Ben Bella Books, 2009.

ADA position statement on vegetarian diets: www.eatright.org/about/content.aspx?id=8357

Murphy MM, Barraj LM, Herman, D, Xiaoyu BI, Cheatham R, Randolph RK. Phytonutrient intake by adults in the United States in relation to fruit and vegetable consumption.  Journal of the American Dietetic Association. Feb, 2012.

Link A, Balaguer F, Goel A. Cancer chemoprevention by dietary polyphenols: promising role for epigenetics. Biochem Pharmacol. 2010 Dec 15;80(12):1771-92

Krishnan AV, Trump DL, Johnson CS, Feldman D.The role of vitamin d in cancer prevention and treatment. Rheum Dis Clin North Am. 2012 Feb;38(1):161-78.

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