La Scala dancer fired after speaking out about anorexia.

By Rebecca Martin.

As a ballet dancer, the pressure is always on.  Get your legs up, turn more, jump higher, be thinner, be stronger, turn out, rehearse harder.  We look at ourselves in full length mirrors in the studio wearing next to nothing and criticise every arm, leg, foot, and miniscule bulge.  For dancers, there is no such thing as perfection, so the quest is endless.  Add to that the pressure of teachers and directors and the desire to get a certain part or role.

It’s no surprise then, that young dancers – particularly students – are susceptible to eating disorders.  They often think that if they are thinner, they will be better or more successful.  If they are thinner, they will get cast in the lead role.  If they are thinner, no one will notice their bad feet or their height.  Female dancers need to look a certain way and maintain a comparatively lower body weight than non-dancers, not only for the aesthetic of the art form, but for the safety of the male dancers who have to partner them.

However, dancers need to eat.  With punishing rehearsal schedules and endless shows, if they don’t eat, they won’t be strong enough to perform at their peak.  Dancers certainly need to monitor what they eat, but mainly for overall health and peak performance.  It’s like the old adage of putting fuel in the car.  If you don’t put fuel in, the car won’t start.  If you put the wrong fuel in, performance will be sub-par.

Ballerina Mariafrancesca Garritano

So, unhealthy thought patterns about weight and eating is not unexpected and definitely not uncommon in the dance world.  Teachers need to foster healthy body image and eating habits so that students can develop into well adjusted dancers.  Unfortunately, this isn’t always the case.  During my time at an Australian full time ballet school, some of the girls in my class were told on a Friday to lose weight by Monday, “whatever it takes”.  Drugs and starvation were advocated in these cases, with another student being told to exist on a diet of broccoli and steamed fish in the lead up to a performance so she looked good in a unitard.

This unhealthy weight obsession has been highlighted over the past few months by Mariafrancesca Garritano, a ballet dancer with the famous La Scala in Italy.  Mariafrancesca was fired from the company after repeatedly speaking out about what she labelled an “anorexia epidemic” within La Scala.  Garritano first raised the issue of the eating disorder in a book called The Truth, Please, About Ballet that was released in January 2010, followed closely by media interviews, in which she said her weight dropped to 43 kilograms as a teenager after teachers called her ”mozzarella” and ”Chinese dumpling” in front of other students. Both the theatre and Mariafrancesca’s former colleagues have denied all claims.  Dance Informa spoke to Mariafrancesca after her sacking to discuss the issue of eating disorders amongst dancers…

What inspired you to speak out about the problem of eating disorders at La Scala?
I talked about eating disorders, both within and outside the dancing world. By sharing the experiences of my own illness during my time at La Scala Ballet School, as well as the similar experiences of some of my classmates, I have reinforced that eating disorders are a real problem that affects people everywhere, including here in La Scala. My sole objective was to raise awareness about eating disorders, in order to help young people learn how to spot pitfalls and how to heal.

You say 1 in 5 dancers have anorexia. Is this problem worse than before or has it always been this bad?
I spoke about my personal experience, 16 years ago – but I did my research and discovered that eating disorders are constantly rising in our society, both here in Italy and abroad. If we don’t encourage people to talk about this issue, we’ll never be able to know how serious this problem is.

Ballerina Mariafrancesca Garritano

Do you believe the problem comes from the ballet schools where the dancers train or is it the pressure of being in a company that makes them anorexic?
I believe teenagers are vulnerable, and to keep them in an isolated environment where they’re exposed to inappropriate language runs the risk of aggravating a predisposition to eating disorders. Those in a position of responsibility must be trained to behave in a way that protects young people from eating disorders.

Why do you think your fellow dancers have not supported you regarding your allegations?
I heard they were offended by my statements – this is a shame, as it wasn’t my intention to offend, but to raise awareness about a problem.

La Scala had hinted that if you continued to speak about the topic, you would be fired. Did this worry you? Was getting the message out more important than your contract?
There is much suffering behind eating disorders and I would have never thought that I’d be ostracised for talking about them. My life, other people lives, are too important for me not to fight this battle. I regret that I had to lose this much, but my motivation came from the bottom of my heart.

Do you intend to continue dancing?
Yes, I really hope so!

What do you think needs to be done to address the problem of eating disorders in ballet schools and companies?
There’s a need for experienced professionals – diet experts, psychologists, and so on – to follow both students and teachers. A full staff backed by appropriate resources is a good start for any school or company.

Occasionally the enthusiasm for dancing is such that dancers neglect their quality of life. For instance they may skip meals due to tight rehearsal schedules, and eventually skipping meals becomes the norm. Dancers should be trained and monitored in this respect – many already know how to look after themselves, but many others don’t. I hope things can get better for every one of us.

Published by Dance Informa dance magazine – everything dance in Australia – dance news, dance auditions & dance events.

By Emily C. Harrison MS, RD, LD.

The Glycaemic 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 fibre breads
Brown rice, basmati rice
Oatmeal
Bran/ high fibre, 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, lollies
Cornflakes, Cheerios, Rice Bubbles, Coco Pops
Waffles, Pop-tarts
Baked potato, mashed potatoes
Pretzels
Baked goods, cakes, pies, muffins
Sugary drinks, soft drinks
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, 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

Resources:
www.glycemicindex.com
www.health.harvard.edu/newswee /Glycemic_index_and_glycaemic_load_for_100_foods.htm
http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html

Top photo: © Dreamstimepoint | Dreamstime.com

Published by Dance Informa dance magazine – everything dance in Australia – dance news, dance auditions & dance events.

By Emily C. Harrison MS, RD, LD.

One of the things we can be assured of is that there will always be a new food, diet or health fad. Gluten free is the latest trend. Well-meaning celebrities and food companies out to capitalize on the latest fad, complicate the minefield of misinformation surrounding the topic of gluten. I have even seen bottled water and shampoo recently labelled as ‘gluten-free’. What are we to make of this new fad? What is gluten and should dancers avoid it?

For the majority of people, gluten is not a problem and is part of a normal healthy diet. However, there is a small segment of people who may need to limit or avoid it all together.

What is gluten?
Gluten is a term that describes tiny parts (amino acids) of a group of proteins. Basically it is a naturally occurring protein found in rye, barley, triticale, spelt, kamut, bulger, oat bran, some oats, and all wheat products. Gluten is what makes bread tender and doughy. Other food products that may also contain hidden gluten are malt flavor/ extract, hydrolyzed vegetable protein, beer and ale.

Should dancers avoid gluten?
The answer for the vast majority of dancers is NO! Gluten is not a scary, artificial, or chemical additive that must be avoided. It occurs naturally in the whole grain products mentioned above. Whole grains are an important source of good, energy producing carbohydrates that dancers need to keep them going during class, rehearsal, or performance. Whole grain products contain fibre, B-vitamins, some iron, and some protein. Dancers who unnecessarily avoid gluten may become deficient in important nutrients. For most people, there is no reason to avoid gluten and there are many reasons to eat the healthy whole grains that contain this natural protein.

Is there anyone who should avoid gluten?
Yes. Going gluten-free is the best known treatment for anyone with coeliac disease, an auto-immune condition in which the body reacts to gluten like it is a foreign invader. In these cases damage to the intestines results from eating gluten which causes pain, bloating and nutrient deficiencies.

The prevalence of gluten allergy has grown over the years. We are now more aware of it than ever. There may be cases of a more mild gluten intolerance that cause bowel discomfort, eating issues, and even behaviour problems, particularly in young children. Good scientific evidence in this area is in its preliminary stages. There is not enough evidence to suggest that avoiding gluten can help with autistic spectrum disorders.

If you suspect a gluten sensitivity talk to your physician or dietitian. A blood test can detect antibodies formed as an immune response to digested gluten.

Going gluten free requires careful reading of food labels and planning ahead if one is going out to eat. There are phone apps that help track the gluten content of many food items that can help with the confusion. Seeing a registered dietitian is very important if one suspects a gluten allergy or intolerance. Some gluten-free alternatives are corn, corn flour, quinoa, quinoa flour, rice, potatoes, soy flour, arrowroot, amaranth, flax, millet, bean flours and Jerusalem artichoke pasta. A gluten free diet can be healthy if planned well. In some cases a vitamin/ mineral supplement may be necessary.

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, 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: © Irochka | Dreamstime.com
Published by Dance Informa dance magazine – everything dance in Australia – dance news, dance auditions & dance events.

By Laura Di Orio.

For dancers, who are so in control of their body and used to being intensely self-focused, the idea of a dramatically changing body and shift in priorities may seem like a shock. For dancers who have faced these changes and now have a young life to add to their own, however, the journey is well worth it. Nowadays, more and more dancers have found that, with some hard work and patience, it is possible to raise a family and return strong to their performing careers.

New York City Ballet Principal Jenifer Ringer, who is already a mother of a young daughter and is almost eight months pregnant with a little boy, says the most important thing for pregnant dancers is to listen to their bodies. During each of her pregnancies, Ringer’s doctor ensured her that any activity her body was used to doing would be safe and healthy, as long as she felt comfortable. For Ringer, that meant performing up until about three months into her pregnancy, but even now, she continues to take partial ballet class.

NYCB Principal Jenifer Ringer in The Four Seasons. Photo: Paul Kolnik

“I cut back depending on how I feel,” Ringer says. “I’ve heard of some dancers doing grand allegro up until they give birth, but I was never comfortable with that. Now, I’m basically just doing barre and then adagio and tendus in center and then I’m done.”

Each dancer’s body will feel different during this time of change. Laura Tong, a soloist with The Australian Ballet, whose son Henry is about six months old, performed until she was 19 weeks pregnant and took class or barre in some form until she was 8 months along. “In the later months, I spent most of the time giggling about my attempt at an arabesque and the fact that I’d forgotten what a stomach muscle was,” Tong says, “but it was nice to still be able to spend that time in the studio with my friends and colleagues.”

Tong also recalls the last partnering role she performed while pregnant, as Kate in Madame Butterfly, at about 15 weeks. “Poor Rudy Hawkes had to lift me above his head and twirl me around,” she says. “I think that pas de deux work during pregnancy is sometimes more daunting for the man, as they feel completely responsible for the safety of all three of you!”

Abby Silva Gavezzoli, a dancer with Parsons Dance, worked together with her doctor (she had to promise to wear a heart rate monitor during physical activity), company directors and fellow dancers to ensure she could safely tour and perform with the company for as long as possible during her pregnancy. At the time, Parsons Dance was preparing for their season at The Joyce, and while some of Gavezzoli’s more rigorous parts were understudied, she said she still danced a good bit.

Abby Silva Gavezzoli of Parsons Dance, backstage with her son, Marcello, during Parsons' 2012 season at The Joyce.

“I toured and performed until I was about six months along,” says Gavezzoli, whose son, Marcello, was born in August 2011. “I took full class, including jumps and pirouettes, which were hilarious, until seven months. I remember at the end of that month just feeling like, ‘Okay, enough!’ I just wanted to sit in my new rocking chair and read with a fan blowing on me!”

As dancing gets harder further into the pregnancy, dancers often rely on lighter activities, such as yoga, walking and some Pilates, to keep themselves in shape.

Gavezzoli says she did a lot of walking and core-stabilizing exercises like planks. She also went to prenatal yoga up until the week she delivered. “That was great for meeting other expectant mothers and to share what we were experiencing,” she says. “It focused more on getting you ready for the delivery, which I was having so much fear about.”

Once an expectant mother does give birth, it is important that she talks with her doctor about what’s healthiest during her return to the stage. Dancers should embrace the process, which will most likely be a gradual one, as it takes time for a woman’s body to recover. And again, each dancer’s experience will be different.

Ringer says her first child hardly slept, so that left no time for exercise for the first three months, but her physical therapist recommended waiting that long anyway. After six months, Ringer was back on stage, although she says she wasn’t at her optimum performance weight until about one or two months after that.

Tong started her rehab with Pilates about six weeks after giving birth, and she progressed to simple barre exercises a few weeks later. She will return to the stage in May, when she performs Onegin at the Sydney Opera House.

Gavezzoli says she felt anxious to move her body after giving birth and that her family had to remind her to not push herself. Once she did get the all clear from her doctor, she went back to the studio in November (she brought Marcello along every day) and performed in Parsons’ season this past January.

Laura Tong, soloist with The Australian Ballet, with her son Henry. Photo courtesy of The Australian Ballet

Aside from the process of getting the body strong and in shape again, a struggle for many new mothers is the time away from their baby.

“Ballet class is in a lot of ways a very self-involved thing,” Ringer says, “and I had been giving so much love and care to this baby, it felt strange to go back and do something that was so self-focused. It didn’t feel as important as raising a life.”

“I was always active, not only dancing but also running, swimming and doing yoga,” adds Gavezzoli, who says that a 10 a.m. ballet class can no longer be her first priority. “It’s hard not being able to just drop everything and go for a run. I miss that freedom sometimes, but then there’s a little giggle or smile from Marcello and the feeling passes.”

Ringer says that her realization of what is most important in her life has actually translated into making her a better dancer. “There’s something really freeing about dancing now for me because it’s not the most important thing in my life,” she says. “My children are the most important thing in my life, and now when I dance it feels like a joy and a privilege to do, and I give myself more of a break. I allow myself to make more mistakes, and I think that’s made my dancing better because I don’t worry about being perfect all the time.”

As far as advice for other dancers who want to have a baby and return to stage careers afterwards, all of these women say to go for it.

“It’s a beautiful thing,” Ringer says. “Seeing my body change and gain weight over these 40 weeks is a miracle. So embrace it, enjoy it and know that you’ll be able to get your body back with just a little bit of hard work and time. It’s all worth it.”

Top photo:  A pregnant Laura Tong, soloist with The Australian Ballet. Photo by Jasmin Tulk
Published by Dance Informa dance magazine – everything dance in Australia – dance news, dance auditions & dance events.

By Emily Harrison MS, RD, LD.  

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

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

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, 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

From Christine Dion of Mode Dion

Start the year off fresh. Now is the time to review your makeup tools, clean out makeup cases and wash makeup brushes. Begin by clearing out old products. It is not always easy to know when the end has come, so here is a time line of expiration dates on your favourite cosmetic must haves:

Facial Foundation and Moisturizers- Up to 2 years. Most last only about a year. When it starts to separate, change consistency or smell funny then it’s time to toss it. You can extend the life of these even longer by dipping a clean cotton bud into the product for application instead of your finger.

Concealer/Cover up- Lasts a year or two longer than foundation.

Face Powder- Loose powder can last up to 3 years or more if it doesn’t begin to smell bad. It’s loose dry formulation prevents bacteria build up. Compact Powder can harden and change colour from your skin oils getting onto the surface. Bacteria can also form. Refresh compact powder by using a toothbrush to scratch the bad surface layer off. This can help it last up to to 3 years.

Cheek Colour/Blush- Like a compact powder, bacteria can build up and powder can harden from facial oils. Treat with the toothbrush technique and keep for 2-3 years.

Mascara- 3-4 months after opening, mascara begins to have bacteria build up that can cause infection and eye irritation.

Eye Shadows- Keep the top layer clean and these should last up to 3-4 years. Look for colour changes, bad smells, and itchy eyes to point the way to the trash.

Eye and Lip Liners -These can last a long time if you keep them well sharpened. For lip and eye pencils look for moldy build up and a change in texture to signal if they’ve gone bad. Liquid liners last about 1-2 years because of a higher risk of bacteria build up. To keep these fresh longer use a separate clean brush for application instead of the one that goes back into the container.

Lipstick- After 2 years colour and texture changes and bacteria starts to build up. A chemical smell is another sign that it’s time to toss it.

Face Masks -(creamy)- 6 months to 1 year.

Nail Polish- 2 years, give or take. Adding a little nail polish remover can help thin out old polishes that have become thick, but bubbles can form when polishes are old, so it’s best to buy smaller polishes and throw them out after 2 years.

Fragrance- Perfumes aren’t really a beauty tool, but are an important part of beauty. So keep your fragrances out of light in a dry, cool place. Most people keep their perfumes in the bathroom, which is the worst place of all! Fragrance should last from 3-6 years if taken care of correctly. If you notice an off odour, then toss them.

How to care for your products and keep them fresh
Store your products in a cool, dark place like the fridge (cold inhibits bacteria) or a box. Keep them out of sunlight and warm humid places like the bathroom. Shake liquids up every once in a while. If pigments separate and don’t shake back together, then it’s time to throw them out. Avoid touching products with your fingers -use sponges, brushes and cotton buds whenever you can. Keep lids closed tightly and never share products.

Remember to keep make-up brushes clean. With daily use, wash brushes a few times a month or weekly if you’re prone to breakouts.

How to wash your makeup brushes:

1. Fill the bowl with warm water.

2. Add one squirt of dish-washing liquid.

3. Swish brushes into water and gently work soap through hairs.

4. Empty water and fill bowl again with fresh warm water.

5. Repeat until water is clear and brushes are clean from soap.

6. Pat onto dry towel and lay flat on dry towel until dry. Tip: Never dry brushes standing up. The moisture can drip into the base where the hairs are glued and start rotting. Soon the hairs will come loose and fall out. Never pull on brush hairs. Always pat them dry.

California based Christine Dion has worked internationally as a makeup artist in fashion, print, television and stage. She has been in the beauty industry for over 30 years as an artist and educator. Check out her website modedion.com for more information.

Top photo: © Tomasz Tulik | Dreamstime.com
Second photo: © Vitalii Netiaga | Dreamstime.com

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 theatre 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 stirfry 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 or overseas. 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 museli 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 favourite 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 nuts, a museli bar, or a banana.

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

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 52 kg female dancer needs about 60-78 grams of protein each day.
A 77 kg 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 Western society, 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, 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

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/

Photos: Dreamstime

Stress, dance and diet.

By Paul Vander Straaten 

What is stress?

According to Dr. Tamara Hunter*, “stress is the emotional, mental and physical state resulting from an imbalance between your perception of the demands being placed on you and your perception of your own abilities to cope with the demands.” (Juice Plus Health Education Series, Stress Less Live Longer 2007). In this regard stress is different for everyone and the way we handle our stress is very significant in terms of how it impacts on our health.

Not all stress is bad. Dr Tamara Hunter believes there are three main types of stress.

1. Eustress is the good stress such as getting a new job, getting married or beginning a sporting event. This is the type of stress that prompts us to succeed in task performance.
2. Hypo stress is the type of stress that gives us low levels of arousal and manifests in poor performance and / or procrastination.
3. Distress or being ‘stressed out’ is when our negative emotional state has us believe that our ability to cope with a given situation is inept. This is the bad stress in which most of the time we melt down and fail in task performance.

Some of the physical responses to stress include:

• Muscle tension increases
• Immune responsiveness decreases
• Respiration, circulation and perspiration increase
• Blood pressure, blood fats and blood sugars increase
• Gastro intestinal function decreases
• Saliva production decreases

As a dancer, if your muscles are over tense and your circulation is too high, you just won’t achieve peak performance and can injure more easily. If you find yourself in this state then it is fair to assume that your mental state is not ideal either.

When your immune system is not functioning adequately your risk of sickness is increased. In turn your risk of missed dance opportunities or poor performance also increases.

It’s sometimes hard to know whether stress is responsible for immune suppression or whether it is the actions we take when we are stressed that are responsible. Dr Tamara Hunter has theorised the COPS behaviours (Caffeine, Overeating, Pick me ups, Smoking). These are things we do in times of stress that are bad for us and only challenge our long term health.

Hypertension, stroke, cardiovascular disease, diabetes, obesity and Alzheimer’s are just some of the long term negative effects of today’s stressful lifestyles. When we are stressed our body’s cellular oxidation increases. In fact, stress actually increases free radical damage to brain cells and a life time of stress can increase the risk of Alzheimer’s and dementia.

To combat cellular oxidation we need to load our body up with antioxidants. Antioxidants slow down cellular ageing and prevent disease. We find antioxidants in fruits and vegetables. Oxidative stress conquers and leads to disease when we do not have enough antioxidants in our body to offset the cellular rusting.

Fruits and vegetables are nutrient dense and contain thousands of phytochemicals. Good sources of antioxidants include tomatoes and watermelon which contain lycopene (a powerful antioxidant for the brain and for the prevention of prostate and cervical cancer). Sweet potato, carrots and pumpkin are good sources of beta-carotene. Blueberries, broccoli, apples and onions are all rich in flavonoids. It is the wide selection of plant food colours that give our immune system a fighting chance.

The reality is that in the western world we are all too busy. Although we all have different things going on in our lives the one thing we have in common is stress and a lack of time. To help reduce your stress you may consider yoga or breathing exercises (see our article on Yoga for Dancers). Also set aside some time for the things you love doing. And, of course, feed your body with what it needs to grow and perform.

Don’t let stress be the cause of your poor health and rob you of your love for dancing. Be sure to make the most of every meal and incorporate lots of fruits and vegetables into your daily nutritional plan. If you want to take a simple, convenient and affordable step towards improving your base line nutrition please visit www.fruitandvegwithjuiceplus.com to get started on Juice Plus whole food based nutritional support.

Give your body what it needs to be stress free and dancing with ease.

By Paul Vander Straaten
Health & Fitness Consultant
Director of Healthaddiction Personal Fitness Training

Paul has been working in the fitness industry for 9 years. His focus for the last 6 years has been on nutrition and how important it is in achieving optimal health. He believes that nutrition is vitally important when it comes to good health and that a plant based diet must rule our daily nutritional plan if we are to live long and strong. Good health is easy and Juice Plus just makes it even easier.

* Dr. Tamara Hunter is an Exercise Physiologist and Registrar in Obstetrics and Gynecology. Sort after speaker in the areas of stress management nutrition, women’s health, body image and exercise physiology.

Dance Informa online magazine and website are produced by Dance Informa Pty Ltd and Dance News International LLC. Any opinions presented in any of these media are not necessarily the opinions held by Dance Informa Pty Ltd or Dance News International LLC and its employees or directors.  Dance Informa does not take responsibility for any information deemed to be incorrect.

Top photo: © Andystjohn | Dreamstime.com