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

Peppers

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

Tomatoes

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

Red Beans

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

Beets

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

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

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

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

Photo: © Svetlana Kolpakova | Dreamstime.com

By Stephanie Wolf.

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

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

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

The inspiration

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

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

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

Real ingredients you can pronounce

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

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

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

Entrepreneurship 101

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

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

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

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

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

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

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

www.realfoodbarre.com

By Christine Dion of Mode Dion.

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

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

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

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

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

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

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

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

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

Who is Christine Dion?

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

Top photo: © Dolgachov | Dreamstime.com

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

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

Organic

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

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

How “organic” is defined

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

Ways to minimize costs when buying organic foods

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

Natural, Fresh, Chemical Free

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

Free Range

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

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

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

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

Photo: © Brad Calkins | Dreamstime.com

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

Part 2: Obama Care, What Does it all Mean?

By Stephanie Wolf.

Right now, the nation is on the brink of historical legislation concerning the American healthcare system and those in the individual market will feel the greatest effects. Consequently, staying informed on the changes within American healthcare is important for dancers. James Brown, Director of Healthcare Services at the Actor’s Fund, helps break down some of the jargon and explains how the Affordable Care Act – deemed “Obama Care” – can impact the dance community, potentially for the better.

Health insurance is an interesting American conundrum. Prior to the twentieth century, most paid for healthcare outright. As medical technology evolved, the cost of health services began to rise. Health insurance companies took form to help individuals pay for the increasing expense of healthcare. In the 1920s, problems within the health insurance industry were already emerging and, in the 1940s, the government stepped in to regulate. Ever since, Americans have been in a huge debate over how much the government should be involved; all the while, the cost of healthcare continues to rise.

Fast forward to the present and it’s still one of America’s hottest political issues. President Obama has initiated an overhaul of the American healthcare system with the Affordable Care Act. It’s a sensitive topic and many politicians and American citizens are conflicted over whether or not to back the plan. But Brown insists it’s an important piece of legislation for self-employed individuals, artists, or anyone in the individual healthcare market – even small organizations and businesses – because “almost the entire law focuses on that group.”  The goal of Obama Care is to make insurance affordable to every American, through items such as subsidies and tax credits. Additionally, the legislation ends annual and lifetime limits on coverage and pre-existing clauses – to prevent insurance companies from denying coverage. Currently, 5 states have guaranteed to issue insurance policies: New York, New Jersey, Vermont, Maine, and Massachusetts – meaning that an individual cannot be denied insurance. But the majority of Americans are subjected to the complexity and uncertainty that comes with trying to gain coverage.

As debates ensue in Washington over the final fate of Obama Care, insurance companies wait anxiously to see which reforms and exchanges will survive the scrutiny of the House and Senate. “These exchanges are insurance products to individuals and small businesses,” explains Brown. If approved, the exchanges will result in 5 different plans at varying costs and go into effect on January 1, 2014. Until a final verdict has been reached, the insurance companies are unable to create new policies or plans.

Some of this is dependent on the Supreme Court’s closely followed proceedings over the legislation’s mandate. Conservatives question the constitutionality, as well as the government’s ability to issue and enforce a mandate that requires all Americans to purchase health insurance. If the mandate is not approved, the fate of the rest of the legislation is uncertain. “Without that mandate, it’s going to be hard for a lot of these other features of health insurance law to go through,” Brown claims. “This is because that mandate brings young people into the insurance market, which is what they want in order to balance off the older individuals in it…This mandate is an important element…If it’s struck down by the Supreme Court, then [some of the proposed exchanges and reforms] will have to change.” The Supreme Court will be making its decision about mid-June.

If the mandate goes through, then Actor’s Fund will do some re-evaluating of their own services, especially in regards to the Al Hirschfeld Clinic. “The [clinic] will not go away, but its function will probably change,” says Brown. AF would consider revamping the clinic to cater towards mental or alternative health needs – essentially, health services not covered by insurance policies.

It’s a sensitive subject that’s causing a lot of dissent in American politics and amongst civilians. But, on whichever side one’s personal beliefs lie, the nation is at the cusp of a major healthcare renovation. Come January 2014, Americans will see a new direction in the country’s healthcare, but as to what exactly that means…it is still unclear.

To learn more about healthcare policies in your state visit State Health Facts at statehealthfacts.org or the Actor’s Fund at actorsfund.org/services-and-programs/.

Photo: © Ximagination | Dreamstime.com

Part 1: Getting Insured.

By Stephanie Wolf.

A dancer’s ability to work and earn income is dependent on optimal health and physical condition. Therefore, proper healthcare is essential for longevity in the dance profession. But, unfortunately, many American dancers are under or uninsured due to the rising costs of healthcare and the complexity of applying for an insurance plan. Finding affordable health insurance is a dizzying feat, especially for freelance dancers who lack the option of obtaining insurance through their employers. The Internet is inundated with information and the nation’s capital is all a buzz with talk of healthcare reform, but what does it all mean?

Many dancers fall into the 10 to 11% of Americans who get their insurance through the individual healthcare market and dancers are amongst the highest percentage of uninsured artists. High premiums make it challenging to find the right plan. Additionally, because of the intense physicality of the dance profession, many dancers have difficulty getting approved for a plan because of a pre-existing condition. Organizations such as the Actor’s Fund, Media Bistro, TEIGIT, the Freelancer’s Union, and other artist-based unions provide tools and resources for healthcare options, playing a role in ensuring the health of American artists.

The Actor’s Fund (AF) is at the forefront of this cause – helping more than 400,000 performers every year gain access to healthcare – and gears a lot of their services towards dancers. Since 1998, AF has worked with dancers, and now has several comprehensive online tools and one-to-one counseling options to help dancers continue to perform at their best. One tool is the Artists’ Health Insurance Resource Center (AHIRC), which provides listings for workshops, counseling, and an online database of plans, subsidized healthcare, and government programs for each state. Spearheading these programs is AF’s Director of Healthcare Services James Brown who has an extensive background in health insurance and is a healthcare regulator in New Jersey.

Currently, AF is conducting a large dancer healthcare initiative through a grant from the Doris Duke Foundation. The project involves workshops and seminars in 10 dance-centric cities around the country: Manhattan, Los Angeles, San Francisco, San Diego, Chicago, Washington DC, Houston, Seattle, Philadelphia, and Minneapolis/St. Paul. Brown will conduct the workshops and engage with both dancers and people who run dance organizations in conversations about the laws and availability of health insurance in each of their corresponding cities. AF is also working on creating webinars for those that can’t attend the workshops.

On the individual level, Brown will address dancers’ questions and concerns about finding affordable health insurance. Understanding that health insurance is “a local business,” he’ll give details on the laws, availability, and costs surrounding individual plans. Brown will also discuss affordable or free healthcare options available in each city, such as clinics and pharmaceutical programs.

For those in managerial positions, Brown will break down the Small Business Health Insurance Subsidy, which is part of the Affordable Care Act – also known as Obama Care. “This is an opportune time for dance organizations,” says Brown of the healthcare reform, because it might give small dance companies the ability to afford coverage for their dancers. This piece of legislation offers small businesses and arts organizations, who pay at least 50% of their employee’s health insurance costs, the chance to receive a subsidy from the government to help cover the extra expense. Brown will walk arts administrators through the eligibility factors, the protocol of applying, and what aspects need to be discussed with an accountant.

On a regular basis, AF also conducts individual healthcare counseling. Dancers can access these services by either calling the fund at 1-800-798-8447 ext. 280 or e-mailing Brown at jbrown@actorfund.org. Brown will discuss individual coverage options, as well as coverage for spouses, partners, or family members.

However, many dancers simply can’t afford insurance. For these individuals there are a number of free or sliding scale based healthcare facilities throughout the country. Dancers residing in Manhattan can receive treatment at the Al Hirschfeld Clinic, an AF run clinic in Midtown. The facility is New York’s only completely free clinic and administers healthcare services for anyone in the performing arts or entertainment industry who “has done a certain amount of work over the past two years.” Dr. James Spears, a doctor and professor with NY Presbyterian Hospital, is the full-time medical director and the clinic has a network of specialists through a program called Broadway Docs. There are a number of similar clinics throughout the country, including the Cleveland Free Clinic, San Francisco Community Consortium, and the Performing Arts Clinic in Los Angeles.

AF also offers a variety of other services for socio-economic issues that come with being a performing artist. Recently, the fund collaborated with Broadway and television star Bebe Neuwirth for a program called Dancers’ Resources – helping dancers cope with being injured and the recovery process.

The information is overwhelming, but the reassuring aspect is that there are organizations and individuals striving to give dancers the healthcare they deserve. Nevertheless, it’s crucial for dancers to stay informed on healthcare changes currently being debated in Washington. The evolution of Obama Care can, and likely will, greatly impact the dance community. Starting in January 2014, the laws and guidelines surrounding healthcare in this country will change drastically, especially if the Supreme Court rules in favor of a major mandate in the Affordable Care Act. Thus, the ‘game,’ as we know it, will change.

Get informed about Obama Care and the future of American healthcare in part 2 of “Healthcare for Dancers” – out in June’s issue!

Resources to get insured or access to affordable healthcare:

• The Actor’s Fund: actorsfund.org
• Dancers’ Health Insurance Research Center: dhirc.org
• Artists’ Health Insurance Research Center: ahirc.org
• The Freelancers Union: freelancersunion.org
• Media Bistro: mediabistro.org
• TEIGIT: teigit.com
• Health Pass (for small business owners or sole proprietors): healthpass.com
• Needy Meds (free and low-cost medications): needymeds.org
• Some major retailers offer inexpensive medication, such as Target and Wal-Mart
• The National Mental Health Service Locator: store.sarnhsa.gov/mhlocator
• The Performing Arts Clinic in LA: brighamandwomens.org/Departments_and_Services/neurology/services/PerformingArtsClinic.aspx
• The Free Medical Clinic of Greater Cleveland: thefreeclinic.org/
• The San Francisco Community Clinic Consortium: sfccc.org

Top image © Andre Blais | Dreamstime.com

Published by Dance Informa digital dance magazine – dance news, dance auditions & dance events for the professional dancer, dance teacher and dance students.

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

Nutrition recommendations for preventing and recovering from bone breaks, stress reactions, or stress fractures.

By Emily C. Harrison MS, RD, LD

With our highly active and high impact lifestyles, dancers can be prone to bone stress. What can you do ensure your bones are ready for the demands of dance?

Bone is living tissue, and good bone health requires good nutrition. One way to avoid stress fractures/ reactions is to get adequate calories from protein, carbs, and fat. Calorie needs for dancers can vary depending on your size, age, gender, and activity level. (See Dancernutrition.com for information on estimating calorie needs). Going for long periods of time without eating or extreme dieting will compromise bone mineral density and jeopardize your bone strength. Cutting your calories too heavily will not help you become a stronger dancer.

Hormones also play a big role in bone health. Decreased or absent menstruation in females is a warning sign. Please see a health care professional if dietary intake or menstruation is a problem.

Vitamins and Minerals for bone health, ages 13 and up
Calcium: 1300-1500 mg
Vitamin D: 10-15 micrograms (600-800 IU) avoid large doses and get 15 min of sun/day
Vitamin C: 100 mg (avoid large doses)
Vitamin K: 75-90 micrograms
Phosphorus: 1250 mg/day

Did you know that you can get all these from food sources?

Protein: Did you know that too much can actually compromise bone health over time?
Protein needs vary throughout our lifespan. For more information about recommended protein intake read Protein Needs for Dancers from the November Edition. More than enough protein is not necessarily better. Dancers who are adolescents and still growing, as well as engaging in athletic activity several times per week, can estimate protein on the higher end of the range, but shouldn’t over do it. 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. Get your protein from food sources like beans, nuts, seeds, whole grains and if necessary, get small amounts from meat or dairy. Protein supplements or powders are not necessary and can even be dangerous.

Dietary sources of bone building nutrients:

• Everyone knows that dairy is a great source of calcium, but there are other plant-based sources of calcium too, like almonds. If your dairy intake is restricted, choose calcium fortified soy milk, almond milk, or orange juice w/ calcium.
• Greens: spinach, kale, collards, chard
• All fruits (great sources of vitamin C and phytonutrients)
• Tuna, eggs, beans
• Sunflower seeds, almonds
• Enriched cereals, oatmeal with almond milk

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: © Linda Bucklin | Dreamstime.com