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

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

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

Strawberries

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

Peppers

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

Tomatoes

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

Red Beans

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

Beets

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

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

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

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

Photo: © Svetlana Kolpakova | Dreamstime.com

By Stephanie Wolf.

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

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

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

The inspiration

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

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

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

Real ingredients you can pronounce

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

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

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

Entrepreneurship 101

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

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

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

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

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

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

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

www.realfoodbarre.com

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

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

Can dancers enjoy chocolate and still look great in tights?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Top Photo: © Fantasista | Dreamstime.com

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

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

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

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

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

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

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

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

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

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

Top Photo: © Valentyn75 | Dreamstime.com

We always hear about the importance of what you eat, but could when you eat be just as important?

By Emily C. Harrison MS, RD, LD.

What’s the secret for dancing stronger, improving body composition, building muscle, having more endurance, and improving performance? Energy Balance.  Backed by sound science, the concept of energy balance is all about timing healthy meals and snacks to work for you.  Managing your energy balance can even play an important role in injury prevention.

What is Energy Balance?

Energy Balance is eating exactly the right amount of fuel for the activity you are about to do.   It is meeting and adjusting your body’s energy (calorie) needs as they change throughout the day depending on how hard you are working.   Let’s say you are going on a road trip….
Which option would you choose?

1. Ok car, I’m not going to give you any fuel now, but when we get there I’ll give you all the fuel you need?
2. Ok, car, I’m going to give you all the fuel you need for the trip now, but you have to figure out where to store it?
3. Or…Ok car, I’ll fuel you up now for the next 2-3 hours and then I’ll stop and fuel you up again when you need it?

Obviously, we should choose option 3, but all too often dancers choose option 1 or 2.  Providing enough calories from healthy foods at carefully planned intervals when dancing gives the body the fuel it needs to perform its best.  When athletes have enough fuel, preferably from carbohydrates, they have been shown to have higher jumps and more endurance. Also, when dancers eat regular healthy snacks they tend to not overeat later.   If a dancer gets extremely hungry because he or she hasn’t eaten in a while, he or she tends to overeat more than needed within a certain time frame and those extra calories get stored.  Some is stored as a much needed type of fuel called glycogen which is easy to access when dancing the next day, but some is converted to body fat.  This is why eating smaller more frequent meals not only leads to better performance but also to more muscle and less fat.   We all know that working in an aesthetic art form means that we have to be judicious about what we eat, but planning meals and snacks wisely throughout the day can actually lead to better, stronger muscles and lower body fat percentage.

Whether someone dances two hours a day or ten, in order to perform their best they have to provide exactly the right amount of fuel to their system at the right time.  Going for too long without eating can backfire by forcing the body to come up with fuel from somewhere. When running on empty, the body breaks down muscle tissue and converts it into a type of fuel that the muscles and brain can use.

There are several problems with the all too common dancer strategy of not eating before and during classes/rehearsals/shows and waiting until later to eat: The body lowers your metabolic rate to adjust, the body burns muscle for fuel and thus makes you weaker and more prone to injury.  The brain has a harder time concentrating with no fuel, so choreography is harder to pick up and ultimately you end up with a higher body fat percentage and less muscle. Eating a small snack would have been a much more efficient source of fuel.

Here are my top 10 energy balance tips.

1. Eat breakfast!
2. Have a 100-250 calorie morning snack especially if you have rehearsals
3. Provide some calories every 2-3 hours during your day
4. Eat smaller more frequent meals
5. Plan a 100-250 calorie afternoon snack around 3:00-4:00pm to stave off hunger
6. Eat a reasonable dinner with carbohydrate, protein, and some healthy fats
7. Do eat after dancing, but don’t overdo nighttime snacking
8. Hydrate, hydrate, hydrate all day
9. Sip on a sports drink if dancing for a long time and eating isn’t possible
10. Focus on fruits, veggies, and whole grains when meal/ snack planning – these carbs are good!

Pack a snack in your dance bag like a granola bar, banana, dried fruit, nuts, and whole grain crackers and peanut butter or make a wrap with hummus, veggies and rice. Make some pasta salad with whole grain pasta, black beans, tomatoes, corn, and red peppers – yum!  Planning is the key to making healthy food convenient.

Want to know more?
Here is some additional info:
Working muscles require calories in order to provide enough readily available energy in the form of adenosine triphosphate (ATP) and creatine phosphate (CP) particularly for the short, high intensity bursts of activity that we dancers do in class and in performance.  Longer bouts of exercise (Swan Lake for example) require the use of stored glycogen and fats. The body adjusts what it uses for energy based on the intensity of work and level of training. Providing calories before exercising preferably from carbohydrates, results in better performance and helps preserve muscle mass.  For longer shows, sipping on a sports drink or having a granola bar during intermission will help dancers finish strongly.

According to the American College of Sports Medicine, “Inadequate energy intakes can result in loss of muscle mass, menstrual dysfunction, loss or failure to gain bone density, an increased rate of fatigue, injury, and illness”.  Injuries or illness can greatly affect a dancer’s training.  Dancers can have fewer injuries and illnesses by managing their energy balance.

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: © Ivan Mikhaylov | Dreamstime.com

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

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