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

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 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 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

Top Photo: © Chiyacat | Dreamstime.com

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

Top photo: © Digitalpress | Dreamstime.com

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 Cook Harrison MS, RD, LD.

The Glycemic Index is a tool that gives a numerical value to a specific amount of food based on how it affects your body’s blood sugar and insulin over a specific time period.  Foods with lower numbers don’t spike blood sugar as much as ones with higher numbers and provide more sustained energy.

Why does this matter to dancers?
Dancers who eat foods low on the GI tend to have more sustained energy overtime and more endurance. Not only can low GI foods improve performance, but when eaten before exercise they can help you feel more satisfied and may even help you burn more fat.  Whole grains, fruits, vegetables, beans, and peas are all considered good choices.

How to keep a low GI diet
Consider the importance of lowering the GI of your entire diet as a whole instead of picking out foods individually. Basically that means eat more whole foods. When low GI foods are consumed as part of an overall diet, there is a lower insulin response and better glucose control. A low GI diet as a whole helps you feel more satisfied after eating and leads to less overeating.  It is also important to eat smaller more frequent meals for good blood sugar control, to feel great, and to dance stronger.

GI facts

• The GI is a numerical index used to describe how a carbohydrate is metabolized/ absorbed and its effect on blood glucose and insulin levels.
• Consuming low GI carbs before endurance exercise results in increased fat oxidation during exercise in trained men and women.
• Participants in a J. Nutr study reported feeling full following lunch in a low GI trial.
• Consuming a low GI breakfast increases fat oxidation during exercise and improves satiety during recovery.  (J. Nutr. 139: 890–897, 2009).

Low GI food choices (better choices)

Whole grain/ high fiber breads
Brown rice, basmati rice
Oatmeal
Quinoa
Bran/ high fiber, WG cereals
Pasta (especially whole grain)
Most fruits
Most vegetables
Beans/ legumes
Nuts, seeds
Milk, dairy, soy

High GI foods  (not the best choices)

White rice
White bread
Sugar, honey, candy
Cornflakes, Cheerios, Rice Krispies, Coco Puffs
Waffles, Pop-tarts
Baked potato, mashed potatoes
Pretzels
Baked goods, cakes, pies, muffins
Sugary drinks, sodas

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:
www.glycemicindex.com
www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html

Published by Dance Informa digital dance magazine – dance news, dance auditions & dance events.

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Commit to eating better this New Year. Here are some tips and ideas to help you stick to your New Year’s resolution to eat right.

By Emily Harrison MS, RD, LD       

For busy dancers, eating healthy might seem overwhelming.  Busy schedules, long days in the theater or studio, and tight budgets can make meals and snacks challenging.  Here are a few suggestions for making healthy options easier and more convenient.

Planning! (I know, I know…hard, but worth it)
Spend a quick 15 minutes a week before you go grocery shopping and write out what you are going to make (or reheat) for dinner each night. Then you are not stuck at the end of a long rehearsal day saying to yourself “I’m exhausted and I have no idea what to make for dinner”.  A short time planning means that all the ingredients are already there in your kitchen and you know what to make.  I write a little list with each day of the week and stick it to the fridge on Sunday.  

Do some of the prep work ahead of time
Pick a day that isn’t as busy and spend a little time doing food preparation for the week. Wash and chop the veggies and store them in reusable containers in the fridge. Having washed, chopped veggies ready makes them easy and convenient to just pull out and do a quick sauté or steam.  If I need chopped onion for chili on Monday and for burritos on Thursday, I go ahead and chop two of them up at the start of the week.  Spending just 15 extra minutes today prepping food, will make your day less stressful tomorrow. And if you do the prep work yourself, you save money!  

Some prep tips:

Rice: Make a big pot of rice and store in the fridge for up to 3 days to cut down on cooking time.  Brown rice is healthy (and cheap) and works well for stir fry or for filling in wraps or burritos.  

Quinoa: Another quick and easy grain that can be made in advance is quinoa. It cooks in only 20 min, absorbs flavors well, and is rich in protein. 

Couscous: If you are really pressed for time, cous cous cooks in only 5 minutes.  Cook with veggie broth and throw handfuls of veggies in the pot while it cooks.  They will be lightly steamed and full of flavor.  This is a dish in less than 10 minutes with only one pot to wash.  Make double portions to freeze for quick meals later.

Frozen is fine
Don’t have time to prep fresh veggies? That’s ok, I know we are all trying to eat local produce, but hey sometimes you have to keep it simple and just microwave some frozen veggies.  Studies show that frozen veggies can actually have higher nutrient content than ones that have been on a truck for days from across the country.  Sometimes you can find organic frozen veggies for cheaper than fresh.  Just try to aim for the general rule that all lunches have at least one vegetable and all dinners have two.

Make healthy snack options convenient

• Wash those grapes and put them in a bowl at eye level in the fridge.
• Have a full bowl of fruit out in a visible place.
• Buy a box (or 10) of whole grain granola bars for easy snacks. Keep a box in your locker at the studio.
• Buy whole grain tortillas, you can hide a truck load of veggies in those and they’re easy. Plus wraps or burritos can be eaten one handed if you are racing out the door.
• Make a big bowl of cold pasta salad with microwaved frozen veggies, cheese bites and your favorite salad dressing. Put in small, reusable to-go containers for grab and go snacks/ meals.
• Pack your dance bag the night before with a healthy 100-150 calorie snack that doesn’t need refrigeration like dried fruit and trail mix, a granola bar, or a banana and peanut butter.    

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, USA. 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: © Dml5050 | Dreamstime.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/

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