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

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

By Leigh Schanfein

The weekend of October 14th, 2011 held a lot of excitement for me and others devoted to dancer health, as it was time for the annual conference of the International Association for Dance Medicine and Science (IADMS).  Delegates from all over the globe converged on Washington DC to present, learn, observe, network, and draw inspiration from colleagues involved in every aspect of dance. 

IADMS formed in 1990 to address the rapidly growing awareness that dancers have very specific needs when it comes to overall wellness.  Sports medicine and science has been developing for decades.  The dance world has finally reached a point where art can meet science in a respectful and successful way.  The mission of IADMS is to enhance the health, well-being, training, and performance of dancers by cultivating educational, medical, and scientific excellence.  The culmination of activities directed towards this goal is the annual IADMS conference, which draws several hundred attendees every year from more than 35 countries.  The three-day conference is directed at those involved with improving the health of dancers. Guess what? That includes you!  As a dancer or dance instructor, it is part of your job to create, maintain, and improve the body as an instrument.

Opening Remarks 2011 IADMS Conference. Copyright Jake Pett 2011 cobophoto.com

Each year, the IADMS conference consists of three primary components: lectures, movement sessions, and social/networking events.  The lectures include brief presentations as well as longer symposia, and are always followed by question and answer sessions. Lecture topics cover a wide range of scientific, medical, and educational subjects.  Just to give you an idea of their scope, a few lecture titles included: “Bone health for dancers,” “Balance training and its implications for risk of dance injury,” and “Teaching tomorrow’s stars: common problems associated with exceptional talent.” 

The movement sessions are one-hour blocks dedicated to hands-on learning.  Much like the lectures, a wide range of ideas that could fall under exploratory concepts or clinical concepts are shared.  Some examples from this year’s conference included: “Sacroiliac motion in dancers: hands-on appreciation,” “Recovery and prevention in motion: performance psychology in action,” and “Evidence-based dynamic warm-up for dancers of all ages.”  The lecturers and movement session leaders truly wish to disseminate the most useful information to as many people as possible who can then pass on what they’ve learned to their colleagues and students. 

The third networking component may have the least amount of conference time dedicated to it, but it is just as important as the others.  When you can get face to face with someone you are creating a canvas for the exchange of ideas, the birth of inspiration, and the spread of knowledge.  The key to the conference is the people.  You listen, inquire, and share.  Derrick Brown, a former dancer and dance instructor with a Master of Science degree who now teaches dance science in The Netherlands, has attended the IADMS conferences since 2005.  As a scientist, he attends to present and hear the latest research as well as to network with colleagues and discuss the future direction research should take.  Derrick points out, “Our little science world is still very young,” and, as an educator, some of his interest lies in not only encouraging the pursuit of knowledge and expanding our world of dance science, but also in effectively getting that knowledge to the dancers. 

Dr. Matthew Wyon is a Professor of Performance Science at the University of Wolverhampton in the UK, and has been attending the IADMS conferences since 1998.  As with everyone I’ve asked, Dr. Wyon attends the conferences to find out about the newest research, present his own work, and to meet up with friends and colleagues.  In fact, not only was he able to meet up with three potential graduate students who might join his lab at Wolverhampton, he also figured out a multi-institution research study with colleagues in both the USA and the UK.  Dr. Wyon emphasizes that the conference is not just for lab rats, “There is something for everyone involved in dance whether a teacher, practitioner, dancer, therapist, PT, doctor, or scientist.  Also, it is the friendliest conference I go to where we mix good research with having a good time.”  

William G. Hamilton, MD, accompanied by his wife Linda (left), receiving the Lifetime Service Award from IADMS board member Marika Molnar (right). Copyright Jake Pett 2011. cobophoto.com

The IADMS conference truly is designed for anyone who is interested in, or thinks they might be interested in dance-related science.  Don’t be turned away by the term; ‘science’ is anything but a dirty word!  Dance-related science applies to clinicians, teachers, dancers, and other practitioners in the related arts and sciences.  The people who attend the conference range from dance students, to former dancers who now teach/research/treat and to non-dancers who find themselves servicing the dance industry, such as physical therapists and doctors.

IADMS recognizes what every dancer knows – it is critical that clinicians understand the specific needs of dancers.  IADMS also knows how important it is that dancers and dance instructors educate themselves and are receptive to information garnered though scientific research.  Science does not ignore or impune tradition. Science supplements it.  If the information we are getting from scientific research can help you prevent injury, jump higher, positively direct your emotional energy, and have a longer healthy career, wouldn’t you like to find out about it? 

Kumiyo Kai, a dance student from Japan who is pursuing a Master of Fine Arts at the University of California Irvine, USA, has attended three IADMS conferences.  She has found that the conferences provide great inspiration and have introduced her to many different aspects of the field, as well as some great friends.  With regards to this year’s conference she notes, “We had many students and young researchers; it was nice for me to feel that I am not alone!”  We both left the conference with the excitement of new ideas to explore. 

The IADMS conference 2011 was a success.  From the first hour, we could tell it would be a special event with the opening address delivered by the inimitable Suzanne Farrell, who shared with us that even George Balanchine engaged in dance science when he helped develop a new stage floor design – for a sprung stage.  We saw her company perform an evening of Balanchine work two days later. 

The Lifetime Service Award honored Dr. William Hamilton, MD, who is truly another one of “Balanchine’s Legacies”, as the orthopedist for dancers from companies such as New York City Ballet and American Ballet Theater for over 30 years.  In his address, Dr. Hamilton said that those who help cultivate art, such as a doctor treating his dancer patient, are as much artists themselves.  And I think we can all agree that to extend the life of the art, we must first consider the health of the dancer.

I strongly encourage you to attend the IADMS conference if it is ever in a city near you.  Even if you can’t attend, you can find lots of information online at www.iadms.org including a slew of downloadable and print-ready resource papers on a range of topics.

Top photo: Moira McCormack from the UK, a speaker for Teacher’s Day, discussing the content of her talk on hyper-mobility.
Copyright Jake Pett 2011. cobophoto.com

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

By Jessica Innes.

De-stress and Stretch Out – two things dancers need a good dose of!

The inspiring choreographer Mia Michaels articulately pointed out that “when your spirit dances your body will follow.” This is sometimes easier said than done in an image conscious world of auditions, injuries and physical exertion. Yoga has been practiced since 3000BC and is based on the Sanskrit word meaning to “join, unite and attach” referring to the connection of body and mind. The result is an undisrupted ability to bare our souls as dancers with confidence, intuition and freedom of movement.

There are many different forms of Yoga and all offer unique benefits, however the results of Ashtanga Vinyasa Yoga in regards to a dancers flexibility, strength and balance are quite remarkable. Ashtanga yoga begins with a series of Sun Salutations as a warm up. This allows blood to flow through the body, clearing toxins and warming the core and extremities. Following this, a series of “Asanas” [poses] are performed both standing and seated. The standing poses focus on balance, concentration, alignment and stamina and when done correctly can result in working up quite a sweat! As dancers we always need to work on these core strengths. The seated poses allow for deep stretching in order to improve flexibility, as well as clarity of mind. Dance and Yoga have an evident relationship with one another as one of the standing Asanas is named “Natarajasana” meaning “Lord of the Dance.”

In addition to the physical aspects, deep breathing exercises called “Pranayama” allow dancers to look inwards and release tension. No matter what your spiritual beliefs, taking a moment to sit, breathe and relax can only be good for you. Breathing exercises don’t have to be a spiritual act, unless you intend them to be.

Here’s a simple breathing exercise you can try at home:

• Sit comfortable with your legs crossed. Close your eyes and rest your hands on your knees, palms facing upwards.
• Take a natural breath that allows your lungs to fill comfortably and then slowly exhale.
• Continue to do this as you count down your breaths from 50 to 0. Each time envision more of your tensions and worries disappearing from your body with each exhalation.
• If your mind wanders to sounds around you or other thoughts, calmly bring it back to your centre and focus on your breath. Notice how your breath feels on your top lip or how your diaphragm expands with each inhalation.
• When you reach 0, enjoy the feeling of serenity that you have attained before slowly opening your eyes.

As with any form of physical exercise it’s important to remember to work at your own level and not to exceed your own physical limitations. Yoga is designed to gently stretch the body; therefore moving slowly in and out of poses is essential. It is also imperative to be honest with yourself and never push a stretch to the point of being painful. You should feel the tension of the stretch gradually dissipate as your body eases into it. The more regularly you take Yoga, the quicker you will see improvements in your strength and flexibility.

Relaxing to many of us means sitting in front of the T.V. or reading a book, however next time you want to wind down, take your mind and body on a holiday and try a Yoga class in your area.

Top photo: The “Lord of the Dance” pose

By Paul Vander Straaten

I am the proud father of two beautiful little boys. Watching them grow really is a joy and I think most parents would agree that it happens so fast. Even before they are walking they are falling off chairs, tumbling down stairs and running into walls. Kids seem to injure themselves in the most peculiar ways. Many of these injuries are preventable, however some are just a part of growing up. 

Similarly, a dancer is just as vulnerable. Injury and muscle soreness can result from repetitive strain and impact. Sore back muscles could be due to over training, or from slipping and falling in rehearsal. Could either have been prevented? Being in top physical, mental and emotional condition will help prevent injuries, however often it’s just the nature of the business. And the more you dance the higher your risk.

Regardless of how injuries occur, managing the loss of shattered dreams and years of hard work is psychologically challenging and highly stressful. The emotional devastation from being put out of action is huge, especially if dancing is your life. Good nutrition plays a significant role in prevention and management of injuries and will also assist in a speedy recovery, should an injury occur.

Have you ever experienced sore leg muscles a day or two after you have danced? This is called delayed onset muscle soreness (DOMS) and is that tight and tender sensation experienced 24-48 hours post exercise. This is damage to the muscle which causes inflammation. The inflammation forms toxins which create that sensation of pain. These toxins attract white blood cells to the site of pain which in turn generate free radicals.

When we sustain an impact injury our physiology is much the same. We experience inflammation from muscle damage which forms toxins (pain), and these toxins attract white blood cells which generate free radicals.

Free radicals are responsible for cellular ageing and impairing cellular function. This includes all the cells that make up our muscles, ligaments and tendons. So ideally we want to reduce the volume of free radicals in our body. Antioxidants are what do this by neutralising harmful free radicals.

We get the bulk of our antioxidants from fruits and vegetables. Unfortunately this is a food source that the human body is built on, yet rarely receives on a daily basis. Instead, processed foods are what we reach for in times of hunger and our baseline nutrition doesn’t support our lifestyle choices.

The 1995 Nation Nutritional Survey reported that time, cost, convenience and availability were the main reasons Australians fail to eat 2 fruits and 5 vegetables every day. Throwing a handful of mixed frozen berries (raspberries, blueberries and blackberries) onto muesli or into a smoothie for breakfast doesn’t take much time. They can be conveniently stored in your freezer and they are readily available at your local supermarket.

To boost your lunch with antioxidants simply add 2-3 veggies when making your ham and cheese sandwich. It doesn’t take much time to slice up some red onion, tomato and mushroom or throw on some rocket, grated carrot and beetroot. It’s even easier if you are buying one from the sandwich bar because it’s done for you. The cost really isn’t great and if you are prepared at home with a fridge full of veggies, or you’re buying lunch from the sandwich shop, it couldn’t be any more convenient. Fruit and vegetables are available all year round.

Life is busy. It’s up to the individual dancer to decide how important dancing really is to them and what commitment they are prepared to make on a nutritional level to reach their peak health and fitness. We are bombarded with and buy into the brilliant marketing campaigns promoting junk foods that are nutritionally void but fashionable to consume.

Consider whether you want to make excuses or take charge of your daily nutrition. When you practice regularly your dancing improves and when you don’t your progress suffers. Nutrition is much the same. Good nutrition will result in good health, and a healthier body allows you to be a stronger dancer.

Give yourself the best chance by building a strong machine. Be prepared for the health challenges that the dance life throws at you. Nutritious food is your friend and partner. Invest in your health and the returns will be well worth it.

Give your body what it needs to stay young and keep on dancing!

Don’t let time, cost, convenience and availability be the excuse for your poor health. If like most people you find it hard to be consistent on a daily basis and would like to boost your fruit and vegetable intake please visit www.fruitandvegwithjuiceplus.com

Paul Vander Straaten
Health & Fitness Consultant
Director of Healthaddiction Personal Fitness Training
Certificate IV Personal Trainer
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.

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.

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By Chris Bamford

Vitamin D is an extremely important vitamin for our bodies. Known as the sun vitamin, we mainly get vitamin D from exposure to UVB rays, but it is also available in a small number of foods.

Vitamin D deficiency is rapidly rising as a cause for concern in both dancers and non-dancers. At the 2010 IADMS (International Association of Dance Medicine and Science) conference there was a presentation highlighting the increasing levels of vitamin D deficiency in dancers.

It was also reported in a study in the Clinical Journal of Sport Medicine, dated September 2010, that there is a need for a focus on vitamin D levels, especially for dancers. In this study research was done with 98 athletes of indoor sports from the ages of 10 – 30, including dancers, who live in sunny countries.  Out of all athletes tested 73% came back vitamin D deficient and 93% of the dancers tested were vitamin D deficient.  It was concluded that the levels of vitamin D deficiency were high due to the large number of hours spent training indoors.  Anti-skin cancer campaigns such as ‘Slip Slop Slap’ have also played a role, even though the Cancer Council website states that if you are sensible with your sun protection you can spend a little time in the sun and get a healthy vitamin D dosage, without putting yourself at high risk of skin cancer. (For detailed information visit www.cancer.org.au/cancersmartlifestyle/SunSmart/VitaminD.htm)

But why is Vitamin D so important?

Reduced levels of Vitamin D can lead to reduced levels of calcium, as our bodies need vitamin D to absorb calcium. This can lead to weaker bones, bone stress or stress fracture injury. Dancers who injure frequently or who are very slow to heal may actually be vitamin D deficient. Vitamin D deficiency can also cause the wasting of Type 2 muscle fibres (fast twitch fibres). This means that the power able to be generated in our muscles is reduced, affecting elevation and speed.

It is important to get your vitamin D levels checked by your GP if you believe you may be vitamin D deficient.  It’s just a simple blood test. You can boost your vitamin D intake by supplements, eating vitamin D rich foods such as tuna, salmon and egg yolk, and spending some time in the sun. Be careful though, as too much sun exposure, particularly in Australia, can be dangerous and leave you at risk of skin cancer. Speak to your doctor about a recommended vitamin D dosage for your body, as overdosing can have other health risks.

For further information on Vitamin D visit these resources/references:
www.cancer.org.au/cancersmartlifestyle/SunSmart/VitaminD.htm
www.iadms.org/associations/2991/files/info/bone_health_female_dancers.pdf
www.stayfitcentral.com/?p=622

This is merely an advice column. Please consult your doctor before making any changes to your diet or activities. Dance Informa Pty Ltd is not liable for any action taken as a result of reading this article.

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We all LOVE a massage, and as dancers, boy do we get sore muscles! But when and why should we enjoy a massage? Dance Informa spoke with Stefan Karlsson, ex-professional dancer, massage therapist and Trigger Point specialist from BodyWise Physiotherapy in Perth. Stefan danced with the Cullberg Ballet, Tanz Forum, WA Ballet, Sydney Dance Company, Chrissie Parrot Dance Company and Australian Dance Theatre in his long successful dance career before applying his body awareness and understanding into the field of massage therapy.

How does massage improve our health?
A massage improves your health by assisting in the elimination of toxins like lactic acid and it improves circulation to tissues within the body including the skin. It can elongate tight muscles, keeping joints ‘less stressed’ from being compressed by tight/short muscles (like those surrounding the knee for example). A major benefit of massage is that it decreases the pain we feel in our muscles after training, rehearsals and performance through the dispersal of the lactic acid. A good masseur will also give specific stretches to target problem areas. Massage will increase the range of movement through your joints, speed up the recovery after hard training and increase energy flow.

Does massage help our immune systems?
Massage helps the immune system as it increases the number of white blood cells in the body. Research in Florida showed an increase in neutrophils (the most common type of white blood cells) after massage. We know that white blood cells protect the body by eating bacteria, for example, so yes, massage boosts the immune system!

It also helps the release of emotions and stimulates inner organs through nerve stimulation, as in Chinese acupuncture. Some masseurs use a similar system called Trigger Point Therapy, and some, like myself, use a combination to suit the individual body.

Can massage help in injury prevention?
Massage is considered to help prevent injuries by assisting the body to stay supple, de-stressed and in better shape. As there is less tension in highly used muscle groups they react better to the ‘stress’ of dancing.

Can massage speed up injury recovery?
Massage is often associated with injury recovery, depending on the type of injury. Always seek advice from a physiotherapist first who can check whether there are hairline fractures or spinal alignment problems, a severe inflammation or contusion -  bleeding after an injury to the muscle.

The physiotherapist often recommends massage as treatment in recovery from injuries which produce swelling in muscles and joints. But it is important to have a good understanding of the injury before applying massage, because a deep massage to a freshly injured muscle will only increase the problem and damage the muscle fibre further.

Sometimes a dancer may use their ‘turn out’ muscles to such a degree that it prevents them from being able to ‘turn in’, limiting the range of motion in the hip. Recommended stretches and massage to correct the one sidedness of the training can help. (Always think of doing the opposite moves from the normal class movements. And please always stretch after training/rehearsal or performance as it will help prevent soreness the next day and keep your muscles supple).

When should dancers get a massage?
A dancer’s body is highly tuned and sensitive, and a deep massage with strong release techniques can make our body parts sore for a day, until we reap the benefits. It can also give us the feeling of being in a different alignment or ‘place’, so that lifting our leg up or doing a turn could feel completely different than before – we might feel ‘out of sorts’ or ‘out of tune’ so to speak. If that is the type of massage you need, please make sure you get one just before a rest day, but not on a performance day or even a day before as it can ‘throw’ you.  However, shorter massages on local areas such as the calves or thighs, if you are getting cramps or lactic acid build up, are beneficial right there and then even during rehearsal/ performance.

There are special techniques I use with fellow dancers to gain quick recovery during a performance. There are stretches specifically designed for the dancer’s body, and other methods of targeting lactic acid build up which can be extremely helpful when applied at right moment.

How often should a full time dancer have a massage?
I would seriously recommend a dancer to have a decent massage at least once a month, if not every fortnight, depending on your schedule. A good massage once a month, before a rest day, will keep you free from problems building up over time.

About BodyWise
Bodywise practitioners work as a team to help their clients. They have a Pilates studio with highly qualified practitioners for one-on-one sessions and assessments. This is an essential tool in the prevention and recovery of injury, and boosts your ability to perform, whether it is in dance, golf, gymnastics, running, tennis or playing water polo. They have world champion gymnasts, professional dancers, tennis players, golfers and school sport achievers who want to perform better attending Bodywise for support in their endeavors to achieve their full potential. It is a winning combination of specialists.
www.bodywise.net.au

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