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.

Photo: © Braden Gunem | Dreamstime.com

By Emily Harrison MS, RD, LD.

Have a 100-200 calorie snack before class or rehearsal to give you energy, but not weigh you down.

100 Calorie Snacks
1½ slices of wheat bread
1 medium banana
½ plain whole wheat bagel
2 fig type cookies
20 mini-pretzels
1 piece string cheese and 5 crackers
1 cup orange juice
½ banana with 2 tsp of peanut butter spread on it
20 yogurt raisins
1 large grapefruit
1 large apple
3 small peaches
25 seedless grapes
½ cantaloupe with large spoonful of whipped topping
½ cup sweetened applesauce with ¼ cup berries
½ cup cottage cheese with ¼ cup fruit
6 oz low fat yogurt (120 cal)
½ cup (4oz) ice cream (110 cal)
4 squares of graham crackers
1 large orange (2 clementines)
5 dried apricots
1½ cups regular microwave popcorn
1 cup sweet red pepper slices with 3 tbs hummus
1 cup baby carrots with 1.5 tbs of ranch dressing
1½ cups white rice with 10 endamames and soy sauce
12 almonds
20 peanuts
5 Triscuits

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

How much, what kind, and when?

By Emily C. Harrison MS, RD, LD

Do dancers need extra protein? Do they need to use powders, drinks, shakes or amino acid supplements or should they just eat more?  In the wake of the highly misguided “low carb” craze and in light of all the recent headlines about how  eating too much meat and dairy can increase risk for long term diseases…what is a dancer to do?  How much is enough, what kind of protein is best, and does timing matter?

How Much?

Yes, dancers need more protein than the average non-athletic person, particularly if they are still growing adolescents.   However, it is important that we get away from this incorrect idea that most of our food should be protein and that we should avoid carbohydrates. Protein is important, but too much protein is actually harmful to the body.  Everyone is a little different, but it is recommended for athletes that 12-15% of total calories should come from protein.

What does that mean exactly?

Everyone’s caloric needs vary, but if a dancer needs approximately 2000 calories a day, then they need about 60-75 grams of protein in their diet. (This is an average and not intended to be the amount for all).  

Here are examples:

A 115 lb female dancer needs about 60-78 grams of protein each day.
A 170 lb male dancer needs about 90-108 grams
There’s a range because different dancers have different activity levels and therefore need more calories.

Real food examples of protein content:  

What Kind?

Unless a dancer is dieting or restricting calories (which I generally don’t recommend), they can easily meet their protein needs through food alone. Supplemental protein is expensive and unnecessary. In general, people in the U.S., including athletes, get far more protein than they need. It is a myth that you need to load up on protein powders, drinks, or bars or that it should form the bulk of your food intake. Carbs are actually far more important fuel for working dancers. Protein drinks and bars can be convenient for busy dancers, but it is always better to get nutrients through real food. Research shows that the risk for long-term disease such as stroke, diabetes, heart disease, and cancer is significantly decreased when the majority of protein consumption comes from plant-based foods. Some examples are beans, peas, lentils, nuts, seeds, grains, and of course vegetables.  Whey protein (isolated from cow’s milk) has been in the news lately as good for recovery.  Some whey protein supplements, such as in a recovery beverage, might help dancers bounce back on a heavy show weekend, but there can always be too much of a good thing. 

When?

The body is better able to utilize protein when it is eaten in moderate regular doses throughout the day and also post workout.
Try to divide up total daily dietary protein into regular meals and snacks. For example, a professional level dancer would need to eat a little protein (10-20 grams) every 2-3 hours during the work day.  Aim for at least 6 small meals/ snacks per day.

Try to eat 10-20 grams of protein with a balanced meal within 1 hour post-exercise. However, some studies show that the body’s muscle building/repair response will still occur if the protein is eaten within 24 hours of exercise.  

According to K. Tipton PhD “there is a limit to the amount of protein that will effectively increase the anabolic response”. Essentially, when an athlete eats up to approximately 20 grams of protein at one sitting then it may be used to build muscle, but there is no difference in muscle response when given 20-40 grams at a time. So it seems that protein loading doesn’t do any good. When total dietary protein is ingested in small, frequent amounts throughout the day then the body responds much better and can utilize it for what protein is meant for.  Eating beyond the body’s capacity to use it, means it gets stored as fat or used as fuel. And the body doesn’t really like to use protein as a fuel source.  

Excess protein…what’s the problem with eating too much?

When protein is used as fuel, particularly when there is not enough carb or fat in the diet, it is hard on the body and can actually do more harm than good. Here’s why:

• The body doesn’t like to use protein as fuel or energy. The body wants to spare valuable protein for muscle building, making hormones, enzymes, controlling fluid balance, etc.
• Excess protein means excess nitrogen, a part of protein (amino acids) that must be removed. This can be hard on the kidneys. More importantly water gets excreted in this process and can lead to dehydration. 
• High protein diets can lead to more calcium being lost from the bones, a big problem for dancers who are at higher than average risk for stress fractures.  Protein overload = weaker bones.

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:
- Joint Position Statement American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. Nutrition and Athletic Performance. Medicine and Science in Sports & Exercise. 2009;41(3):709-731.
- Kevin D. Tipton.  Protein Nutrition and Exercise: What is the latest?  SCAN’s Pulse spring 2011, vol. 30, no2.
- T. Colin Campbell. The China Study. Benbella Books Inc. Dallas, TX 2006
- USDA National Nutrient Database for Standard reference.  www.nal.usda.gov/fnic/foodcomp/search/

Top photos: Dreamstime

By Alex Little

Ten years ago I was looking for a workout, outside of dance class, that was low impact but would get me into shape. I heard about a ‘barre class’ down the street. It sounded perfect. I was looking for something that would get my heart rate up and incorporate conditioning without impact on my joints. Having had ankle and back injuries from my dance career, I couldn’t run or do aerobics for long periods anymore. Enter ‘Cardio Barre’. Not only did my wishlist get checked but it would also incorporate dance technique I already understood. And the best part – it was fun.

I sat down with the founder and owner, ex professional dancer Richard Giorla, after my class to ask him how he began Cardio Barre, where it fits into the dance world, and where he sees its future.

What’s your background?
I started dancing late. I was born and grew up in Philly. I moved to New York City in 1982. I saw Flashdance and when I saw the breakdance scene I decided to move to New York thinking ‘whatever that dancing is I gotta do it’. Seven days later, at 19 years old with four bucks in my pocket, I moved, met the guys on the street and traded my gymnastics skills for their breakdance moves. But I knew that if I wanted to dance mainstream and make any money I would have to be technically trained. So I went to Steps on Broadway and got on scholarship for about five years from 1984-1989. I felt way behind, truly starting to technically train at 20 years old, but with five classes a day of ballet, jazz, tap- everything, I became well rounded. That became my strength – I was versatile.

How did you eventually get to L.A.?
I decided to move to L.A. in 1989, for the commercial dance scene that LA had to offer. I had most of my professional career here in Los Angeles with movies, commercials and premieres and worked with the big names like Michael Jackson. I had an amazing career that spanned twelve years! And then I experienced a huge injury that ended my career at 37.  I wasn’t prepared for it. For two years I was out of work, out of money and I was devastated. My self-esteem started to plummet because I couldn’t dance anymore.

Please tell me that Cardio Barre is going to emerge out of this?…
Well, you know that saying ‘flowers grow from a dark moment?’ Well yes, they did. My friend Dana brought me here to this location (of Cardio Barre) because they needed another teacher for the class they had which was a barre based fitness class. I was desperate for money, but then incidentally the owner had to file for bankruptcy six months later. At the thought of us all being out of a job, a light bulb went off in my head. I saw a future for this in my life because I loved the concept – fitness at a ballet barre. I had to buy her business! I believed in myself and my vision enough to beg and borrow the money to buy our Studio City location in 2001. With influence from the class (which originated from Lottie Berk’s bar methods) I constructed my own ballet barre fitness class and trademarked it ‘Cardio Barre’.

What is Cardio Barre?
Cardio Barre is a no impact, high energy fitness class with a ballet barre. A fun hour workout geared to achieve a dancers’ body – a long lean body.  I believe my class is on the cutting edge in working out because you can still sweat and get your cardio without your feet ever leaving the floor! No punching, kicking and jumping. I have incorporated my ballet knowledge. We do pliés, tendus, battements, relevés and balances at the barre. There is no other fitness barre class that incorporates ballet technique this way. The barre helps isolate each movement and stabilize one’s core. I have also incorporated my weight training knowledge for sculpting. We use a counting system different from any other that keeps us balanced and paced and we have signature names for our moves that span from barre work to weight work and floor work. It is a unique combination class with core strength, resistance training, flexibility, and cardio all being worked for an entire hour. No one has ever created a ‘no impact, high energy’ workout class like I have. The class offers constant movement that is both safe and effective. This is going to change the way we work out worldwide!

Do you have to be a dancer to try your class?
No. That’s the beauty of it! It is so dancer-friendly, yet for the mainstream you don’t have to be a dancer to do it. We have a tagline that says ‘get the dancer’s body with no dance experience’. We use techniques that dancers use through mainstream fitness. Everyone can feel like a ballerina, or dancer, when they leave here. We don’t use the word ballet in our advertising because it is not a ballet class. But for those with a ballet background it will feel so helpful.

How does your class help the dancer?  I have seen many other professional dancers in here, including dancers from So You Think You Can Dance, Dancing with the Stars, the cast of Glee, as well as famous hosts, actors and singers.
Cardio Barre improves the dancer’s stamina and core strength. In dance class you do a combination in groups and then you stop and wait for your turn. Cardio Barre is high reps with no breaks. It will make the dancer extremely strong and increase his or her flexibility.

Are your instructors also dancers like you?
Yes, each instructor has to have had at least four years of classical ballet training so that they can demonstrate correct technique and correct each client. The magic of our program is in our instructors. They go through a three month training course to not only learn the program, but they become personal motivators as well. They are hands on and encouraging to the students.

You mentioned something about ‘worldwide’. Are you franchising?
Yes! Three years ago, due to our business growth, interest and popularity in Hollywood we began to franchise. We now have six locations in southern California, and there will be ten by the summer. We have franchises opening across the country later this year, so we will be national by the end of 2011. We already have interest from overseas. Cardio Barre is a great business opportunity for dancers after their ‘dance career’ has ended. It is an amazing lifetime career after dance because it is dance and fitness incorporated together and most dancers are interested in remaining fit. Just think – you could be the owner and leader of a health center in the community doing something you already love and change lives while continuing your passion for dance and fitness.

For more information visit www.cardiobarre.com or email Richard Giorla at richard@cardiobarre.com

Get plenty of sleep.
Are you getting the recommended eight hours of sleep a night? Sleep gives our bodies time to recover and repair.  Sleep is important in concentration, growth, hormonal balance, memory formation and immunity. ¹

Eat breakfast
Eat a healthy breakfast every day to kick start your metabolism and give you the necessary energy to start your day. Choose a natural, high fiber breakfast. Forget the waffles and bagels!

Choose foods rich in fiber.
Fiber increases bowel movement as it helps your digestive system to absorb water and pass necessary waste. High fiber foods can assist with weight loss as they contain more bulk than low fiber foods and can slow the onset of hunger. A high fiber diet can also lower the risk of heart disease, cancer and diabetes. ²

Stay hydrated.
Drink eight glasses of water a day. Limit the intake of soda and juices which are high in calories. Increased water intake can enhance fat loss, reduce hunger, combat fatigue and headache and keep you looking younger by hydrating your skin. ³

Eat fruits and vegetables with each meal. 
Fruits and vegetables provide essential vitamins and minerals that keep us healthy and protect against disease. They are also high in fiber. ⁴

Go organic.
A growing body of research suggests that highly processed foods are detrimental to our health. They are harder for our bodies to digest and they contain less nutritional benefit than natural, organic choices.  Why not start a vegetable garden?

¹ About.com: Longevity, Benefits of Sleep, Mark Stibich, Ph.D http://longevity.about.com/od/sleep/a/sleep_benefits.htm
² Ehealth MD Fiber: It’s Importance In Your Diet www.ehealthmd.com/library/fiber/FIB_benefits.html
³ The Diet Channel, Top 4 Benefits Of Drinking Water www.thedietchannel.com/Top-4-Benefits-of-Drinking-Water.htm
⁴ CDC, Fruit and Vegetable Benefits www.fruitsandveggiesmatter.gov/benefits/index.html