Why Carbs Can be a Dancer’s Best Friend

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 glycaemic 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, 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

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

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!

Heart disease is a leading cause of death for both men and women¹. Being physically active, maintaining a healthy body weight, and eating more colourful 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.

Capsicum
Sweet or hot, raw or cooked, there is no doubt that these are super healthy foods. Sweet red capsicums contain vitamins C and A, but they are also a good source of vitamin B6, which aids in protein metabolism. Because red capsicums 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 on top of a pizza. 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.

Red Beans
A fantastic source of plant based protein and fibre, red or ‘kidney’ beans also contain folate, iron, manganese, copper, potassium and several other minerals. Current recommendations from a variety of health organisations tell us to get protein from more plant-based sources in general. Beans are a cheap source of organic protein, which with the fibre 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.

Beetroot
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, rocket, 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, 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

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

Photo: © Svetlana Kolpakova | Dreamstime.com. 

By Rain Francis.

Do you stretch extensively before class? Do you often sit in a stretch for a few minutes or more? Do you stretch every single day?
As dancers, most of us would probably answer “yes” to at least one of the above questions – which would mean that we might have been practicing unsafely, and could be doing our bodies more harm than good. It’s time to get wise about the correct, safe and effective way to stretch.

Flexibility is important for injury prevention, physical fitness and mental and physical relaxation. Since all bodies are different, there is little point in comparing your flexibility to another dancers; flexibility is determined by genetics. However, stretching, when practiced correctly, can increase your flexibility and improve your performance.

When to Stretch
The most crucial factor in regards to stretching is to always warm up first. As much as we may be used to it, this means not sitting in stretches before barre! A proper warm-up should start with some light aerobic activity (such as a gentle jog around the studio) to increase your core temperature. When you produce a light sweat, it’s time to engage in some dynamic stretches. Dynamic stretching should start slowly and gradually increase in the speed and power of the movement. (See below for an explanation on the different types of stretching). Many Pilates exercises incorporate dynamic stretching, so before class is a good time to do your Pilates routine.

At the end of your cool down after class – when the activity that requires you to be strong and stable has ceased – is a good time to do your static stretches. Believe it or not, stretching to your end-range before class actually reduces strength and stability, as well as increases your risk of injury, so it should be avoided at all costs.

What to Stretch
It may feel good to practice the stretches that are comfortable for you, but it’s important to stretch the muscles that need to be stretched, not just the ones that are already flexible. Stretch both sides of a joint, in order to not develop an imbalance that could lead to injury. Practice stretches that only target the muscles you are trying to lengthen. Isolating a muscle group gives you greater control and means you are able to vary the intensity of the stretch.

How to Increase Flexibility
In order to maintain your range of motion, a weekly stretch session is sufficient. However, if your goal is to increase your flexibility, you need to stretch three to five times per week, and you need to be consistent. It may take several months for certain stretches to become comfortable, but perseverance is key (just make sure you are not pushing yourself to the point of pain.)

As it takes time for your muscles to adapt and adjust, you must give them time to heal, rest and repair themselves. This means mixing up your stretching programme by alternating light days, heavy days and rest days. Any gym bunny knows the importance of working and resting different muscle groups on different days, and making gains in flexibility follows the same principles.

Though it may be tempting, over-stretching increases the risk of injury and can just push your goals even further away.

Stretches should be slow and gentle, and should never create a sharp or painful feeling. Use your breath to assist you, and do not bounce!

How Long to Hold Stretches
Hold your static stretch (but not your breath) for 30 seconds, then relax. After a brief rest, repeat the stretch two or three times. The changes in your flexibility from stretching in this way will only last less than an hour. However, when performed consistently, as explained above, flexibility gains can be maintained. If you are a child or young adult whose bones are still growing keep stretches to 10 seconds or less.

Contrary to what you may believe, prolonged stretching should only be used by medical professionals and is not appropriate for dancers. Rather than simply stretching muscles and their connective tissues, stretching for extended periods of time can elongate joints and ligaments, which are there to keep your joints stable. You may think that lying in second while watching TV is doing you good, but this can actually lead to loss of stability and serious injury, whether in the short-term or further down the track.

The Importance of Breath
There is a reason why yoga and Pilates place so much emphasis on the incorporation of the breath. Correct breath control is essential to getting the most out of your flexibility training. It helps relax the body, improve muscular elasticity, increase blood flow and remove lactic acid, which reduces muscle soreness and the risk of injury.

When stretching during your cool-down, keep your breath fluid, not forced. Use slow, relaxed breathing, with an emphasis on exhalation through the mouth or nose. Inhale through the nose, which will filter and warm the air you inhale and allow more oxygen into your lungs (just ask any yogi!)

Types of Stretching
There are several different techniques for stretching muscles, each with advantages and disadvantages. You should consult an experienced teacher or health care professional to find the best technique for your physique.

There are two main types of stretching: static and dynamic.

Static stretching is a stretch that is held in a particular position. For example, lying on your back with one leg raised in the air and gently easing the leg in toward the chest to stretch the hamstrings. Static stretching is more effective than dynamic stretching for producing long-term flexibility, but should only be practiced when the body is fully prepared.

Dynamic stretching is a stretch that is an active movement as a result of muscle contraction. For example, circling the ankle or shoulders, or controlled leg and arm swings. This type of stretching takes you to the limits of your range of motion, with no bouncing or jerking. A good dynamic stretch is one that reproduces the movement patterns required for the exercise you are about to undertake. For dance, an example is a controlled développé to the front or side, which dynamically stretches the hamstrings. Dynamic stretching should be performed only after a proper warm-up.

When researching for this article the author consulted the following resources:

Stretching – a vital part of dancers training and practice, by Tania Huddart for DANZ ©. www.danz.org.nz/Magazines/DQ/April2012/stretching.php

Stretching for dancers, by Brenda Critchfield, MS, ATC, under the auspices of the Education and Media Committees of the International Association for Dance Medicine and Science. www.iadms.org/displaycommon.cfm?an=1&subarticlenbr=353

Stretching rules for dancers, by Ausdance. www.ausdance.org.au/articles/details/stretching-rules-for-dancers

Photo: © Candybox Images | Dreamstime.com

By Emily C. Harrison MS, RD, LD

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 favourites, 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 USA.
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

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. http://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

It’s no accident that all five of these top foods are fruits and vegetables. The more colourful your dietary choices the better you will look, feel, and dance. Fruits and veggies are a storehouse of vitamins, minerals and compounds called phytonutrients that all work synergistically to promote health and aid in sports recovery. You can’t get the same effect from a pill. As a dietitian who works with elite level dancers, I could simplify my recommendations with two statements: Don’t ever skip breakfast and eat more fruits and vegetables. Below I have highlighted five super foods that all dancers need to try.

Kale

Kale has earned its name as a super food because of its high amounts of lutein, beta-carotene, vitamin K, calcium, iron, folate and vitamin C. It’s packed with cancer fighting phytonutrients. Enjoy this versatile green in salads and soups, or simply sautéed with veggie broth and garlic. Impress your friends by baking it in the oven for tasty kale chips that everyone will love. Take washed kale, strip off the stems and combine with peaches, olive oil, lemon juice, honey, salt and pepper. Massage the dressing into the kale and peaches for an amazing salad that looks and tastes great.

Apples

Everyone knows that this delicious and portable fruit makes an easy and healthy snack. Apples are low in calories (about 60-80) but high in fibre, vitamin C, and antioxidants that can help prevent cancer and protect against heart disease. The dark red skins of apples and grapes contain polyphenols that have been shown to have a protective effect against oxidative stress. Dancers and other athletes who push their bodies hard for hours at a time create more oxidative stress on the body. This can affect recovery, which can affect performance the next day. The more anti-oxidants you eat from colourful fruits and veggies, the better you will recover during a long week of shows or rehearsals.

Broccoli

This veggie favorite is easy to lightly steam on weeknights when you don’t have much time to make dinner. Or throw some in a wrap for a big lunch time nutrient boost. Broccoli is considered a super food because of its high levels of vitamins, minerals, and sulfur-containing phytonutrients. Did you know that the stems are rich in calcium, and some research suggests that if you chop broccoli and let it sit for a few minutes before cooking, you can enhance an enzyme that converts the healthy compounds to their more active form?

Carrots

All orange and yellow veggies and fruits are packed with beta-carotene, a type of vitamin A. They’re good for your skin and eyes. People who get plenty of vitamin A have been shown to have fewer infections and stronger immune systems. Dancers can’t afford a sick day, so eating foods rich in vitamin A and C can help keep illness at bay. Taking high supplemental doses of either of those vitamins can be detrimental. But nature provides just the right amount in real foods. Carrots are the perfect addition to lunches because this root veggie can stay fresh longer.

Blueberries

Blueberries are packed with cancer fighting, immune boosting anthocyanins (a type of flavonoid). That’s just a fancy word for what gives them their rich dark color. The more colourful your plate the better! Having trouble remembering that ballet you learned last year? Flavonoid-rich foods like blueberries have been shown to enhance spatial memory. Another study linked blueberries to faster rates of learning. Fresh or frozen, they taste great in a smoothie or over breakfast cereal.

Dancers should aim for at least 4 servings of vegetables a day and 2-3 servings of fruit. Try to eat a rainbow of fruits and veggies each day, and don’t be afraid to bring something new home from the store that you have never tried before.

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, 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: © Chiyacat | 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 litres 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 500ml of beverage taken before you begin. Then drink 150-300ml 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 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 drinks, and even tea and coffee can be counted toward that goal. Some dancers find that mixing 50% sports drink 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 ice-blocks, sports drinks, smoothies, soy milk, almond milk, and yoghurts.

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 soft drinks. 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, 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

By Emily C. Harrison MS, RD, LD.

1. Eat more vegetables

I can’t stress the importance of this strongly enough.  Aim for at least 4 servings per day, and the more colorful your selection the better.  Vegetables contain important bioactive compounds such as phytonutrients like polyphenols, flavonoids, carotenoids and lycopene. These are powerful cancer fighters.  Dancers can’t go wrong with eating more vegetables. Veggies are low calorie, low fat, high in fibre, and high in vitamins and minerals such as vitamin C, folic acid and selenium.

2. Eat more fruits

Fruits also contain the cancer fighting phytonutrients listed above. Fruit is the ultimate convenience snack. It is easily portable, tasty, and many varieties don’t need refrigeration. Throw an apple or orange in your dance bag today. Keep a bowl of washed grapes in your fridge for healthy snacking when you want something quick.  Fruit is delicious, easy, low calorie and packed with nutrients. Try to get your fruit from the whole fruit and limit or avoid sugary juices.

3. Reduce your consumption of meat

Eating a plant based diet has been shown again and again to reduce risk for cancers, not to mention the risk of heart disease and diabetes. The American Dietetic Association states that vegetarian diets can be healthy for persons of all ages and activity levels and may prevent certain diseases.   It is entirely possible to eat a more plant based diet if you are a dancer or other athlete. Get important nutrients like protein, iron and zinc from a well varied diet that includes beans, nuts, seeds, whole grains, and vegetables.  Dancers need slightly more protein and iron, but high meat intakes and excessive heme iron (from meat) may actually increase cancer risk.  Beans and leafy greens contain iron and these foods help fight cancer.  If you are a vegan you will need to supplement your diet with B12. Plant based diets also help reduce greenhouse gases and are better for the environment.  If you are interested, talk to a registered dietician about planning well balanced plant based meals.

4. Stop smoking now

Seriously, enough said.  Not smoking is one of the single most important things you can do for your health and the health of those who breathe the air around you.

5. Lose the extra pounds if you are overweight

Excess weight is a major risk factor for many different cancers.  The Center for Science in the Public Interest recently reported that putting on weight when younger (in your 20s or 30s) as opposed to later in life can increase risk for endometrial cancer.  Preventing or delaying weight gain can pay off in lower cancer risk.  Meeting with a registered dietitian can help you develop a plan that you can stick to long term. It’s not about losing a few pounds quickly, real health comes from lifestyle changes that you can live with over time.  Start off by limiting portion sizes and eating more veggies, then gradually add more steps until you reach your goals.

6. Eat more naturally and limit processed foods

I know we are all busy, but dancers have to be judicious about what they feed their bodies. Processed foods (including soft drinks) are not only more expensive, but usually pack a high calorie punch.  They can contain preservatives, additives, high-fructose corn syrup, and other unhealthy stuff that dancers don’t need. Buy foods in bulk, make big portions when cooking and freeze the extra. Invest in a slow cooker so you can throw some ingredients in and it will be all ready when you come home from a long day.

7. Get adequate vitamin D, but don’t mega dose

As dancers we all know the importance of vitamin D in strong bone density (preventing stress fractures). But you may not know that vitamin D has been shown to also be cancer protective.  For the dancers that I work with, I typically recommend getting approximately 800 IU per day.  That may mean having to supplement for dancers who are avoiding dairy. Getting 10-15 minutes of sun can be a good source too, but of course we don’t want to increase our skin cancer risk by baking in the sun for too long. If you supplement, be careful not to mega dose. Vitamin D can be toxic in high amounts.

8. Exercise regularly

Most dancers get plenty of exercise, but if you are recovering from an injury or if you are a former dancer it helps to schedule exercise just like you would schedule anything else.  Try something new or out of your comfort zone like a different style of dance, martial arts, yoga, or rock climbing. If you are currently dancing regularly; swimming or pilates can be great activities for cross training on days off.

9. Limit alcoholic beverages

New reports from the US National Institutes of Health state that women who have one drink per day can increase their breast cancer risk by 5%. Heavier drinking can increase risk by as much as 50%. Women who have a strong family history of breast cancer should avoid drinking altogether.  Another consideration for dancers is that even one drink can negatively affect athletic performance for several days after consumption.

10. Avoid BPA in canned foods and plastic containers, and don’t microwave food in plastic

BPA is a building block of plastics and exposure (especially in children) may increase cancer risk.  BPA can be found in some plastic containers and in the lining inside cans. The Center for Science in the Public Interest, The Environmental Working Group, and the Harvard School of Public Health all warn of the dangers of exposure to BPA.  Try using glass containers to store food, or look for “BPA free” if you must use plastic. We can all benefit from less plastic in our lives.  Plus eating fresh is always better.

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, 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

Sources and additional information can be found at:

Alcohol and cancer risk: www.nlm.nih.gov/medlineplus/news/fullstory_123484.html

BPA: www.hsph.harvard.edu/news/press-releases/2011-releases/bpa-exposure-behavioral-difficulties.html

The Environmental Working Group: www.ewg.org
www.ewg.org/meateatersguide

Plant based diets and disease prevention: The Physicians Committee for Responsible Medicine www.pcrm.org

Scarborough P, Allender S, Clarke D, Wickramasinghe K, Rayner M.  Plant based diets and the environment: Modelling the health impact of environmentally sustainable dietary scenarios in the UK. Eur J Clin Nutr. 2012 Apr 11

Campbell T C, Campbell TM.  The China Study. Ben Bella Books, 2009.

ADA position statement on vegetarian diets: www.eatright.org/about/content.aspx?id=8357

Murphy MM, Barraj LM, Herman, D, Xiaoyu BI, Cheatham R, Randolph RK. Phytonutrient intake by adults in the United States in relation to fruit and vegetable consumption.  Journal of the American Dietetic Association. Feb, 2012.

Link A, Balaguer F, Goel A. Cancer chemoprevention by dietary polyphenols: promising role for epigenetics. Biochem Pharmacol. 2010 Dec 15;80(12):1771-92

Krishnan AV, Trump DL, Johnson CS, Feldman D.The role of vitamin d in cancer prevention and treatment. Rheum Dis Clin North Am. 2012 Feb;38(1):161-78.

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Published by Dance Informa dance magazine -covering dance Australia, dance training, dance auditions, dance teacher resources and more.

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.

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

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