snacks for dancers

For Dancers: An Easy Guide To Portion Sizes

June 25, 2015 by 4dancers

by Catherine L. Tully

What you eat matters, but so does how much you eat. Unfortunately, portion sizes can be hard to estimate. Let’s face it, nobody wants to carry around a stack of measuring cups!

Luckily, there’s a fairly simple way you can ballpark portions without too much trouble, and it involves something you always have with you—your hand! Use the following to keep an eye on how much you are eating—it works quite well. (Sizes are approximate.)

1 serving of meat = the palm of your hand
1 tablespoon = your thumb, from the second knuckle to the tip
1 teaspoon = the tip of your index finger, second knuckle to the tip
1 cup = the size of your fist
1 ounce = your thumb, from the first knuckle to the tip
1⁄2 cup = loosely cupped hand

These simple measurements can help you estimate how much you are eating and keep you from overdoing it. Keep them in mind when you head out to a restaurant, or when you are preparing meals or snacks.

Dance Advantage and 4dancers have written a guide for healthy eating, studying smart, navigating dance coursework, roommate relations and more–designed specifically for college freshmen going off to a dance program. This post is an excerpt from that e-book.

Learn more about this resource and get it for yourself or someone you know here:

For Dancers: Recipes For Fuel And Recovery

April 17, 2014 by 4dancers

Food. A topic that dancers focus on pretty heavily! Today dancer/instructor Emily Kate Long shares some of her personal favorites with readers, along with some thoughts on eating. We’d love to hear from you too, so please feel free to add your own “go-to” foods in the comments section! – Catherine

by Emily Kate Long

Dancers can be an interesting breed when it comes to what we put in our bodies. As elite athletes, our brains and bodies require a lot of fuel to get through long days of rehearsal and performance. Our busy schedules, however, often limit the amount of time and thought we can but into meal planning. And we all have our vices—I know a few dancers who would subsist on chocolate and kettle chips if they could! But, as the saying goes, garbage in, garbage out. Content, quantity, and timing are all things to consider when fueling up for the day or replenishing calories after a performance. Here are some inexpensive, easy, nutrition-packed dishes to power mind and body. In the words of the inimitable Julia Child, bon apetit!

If you’re not a morning person, it can be all too easy to grab your coffee and pointe shoes and run out the door. When I was in high school taking 8 a.m. ballet classes, a friend introduced me to Swiss oatmeal. Talk about an easy and nutritious breakfast. There are a lot of fancy recipes out there, but you basically take two parts yogurt to one part whole rolled oats, stir in a little dried or chopped fresh fruit, and let it sit overnight in the refrigerator. The yogurt “cooks” the oats and softens the dried fruit. Before serving you can add nuts, frozen berries, or honey (or a few dark chocolate chips!) for crunch and sweetness. What you get is an awesome shot of textures, flavors, complex carbs, and complete protein to start the day. It’s my first choice for a go-to power breakfast, and a batch will keep up to three or four days in the fridge.

For daytime fuel, it’s important to have energy-dense foods that aren’t bulky in your dance bag or your stomach. A lot of dancers rely on protein bars, which are great in moderation if you find ones like Barre, Kind, or Larabar, that are minimally processed. Hard-boiled eggs are another really good choice—a portable complete protein in convenient single serving. Cut-up fruit and vegetables with nut butter are also valuable fuel. As a bonus, the water content of fresh fruit and vegetables helps you stay hydrated.

I enjoy cooking as a way to unwind and get creative with culinary science experiments, but I don’t usually have time except on my day off. That’s when I cook a few meals’ worth of something and save the leftovers. Often, my base is homemade stock, a flavorful and wholesome staple I can use on its own or in recipes.

Stock is easy to make in big batches and can be super nutrient-dense, no matter what your level of skill in the kitchen. You need good-quality meat with bones, some water, and whatever vegetables you like. A whole or half chicken works well, or beef soup bones. High-quality meat can be pricey, but cuts of stew meat or soup bones are considerably more affordable, even if you’re looking for grass-fed or free-range.

As for equipment, all you need is a large pot. Throw in the bones, vegetables, and seasonings. I like to use celery, carrots, onion, and the tough stems of leafy greens, plus a ton of cracked black pepper and oregano and a little salt. Add enough water to fill the pot, bring everything to a boil, then lower the heat and let it simmer for at least an hour. The longer you wait, the better it tastes. Once it cools, take out the bones and you have a tasty base for soup, pasta, or whole grains that’s packed with vitamins, minerals, and important proteins. Refrigerate some for up to a week and freeze the rest for up to a few months.

Last (and maybe least, depending on your taste) I want to mention sardines as a power food for dancers. They’re inexpensive (under a dollar a serving, depending on where you live) and rich in omega-3s and protein. There’s also little concern about heavy metal toxicity from eating sardines, which can’t be said for other fatty fish like tuna and swordfish. The downside is that these little guys smell and taste pretty fishy. They’re definitely not a good choice to eat between rehearsals if you want your partner to come within ten feet of you!

These are my no-brainer superfoods. They work for me because they’re energy and nutrient-dense while still being inexpensive and convenient. I hope you give them a try. If you do, please share in the comments section, or add your own favorites.

dancer doing arabesque — Emily Kate Long, Photo by Avory Pierce

Assistant Editor Emily Kate Long began her dance education in South Bend, Indiana, with Kimmary Williams and Jacob Rice, and graduated in 2007 from Pittsburgh Ballet Theatre School’s Schenley Program. She has spent summers studying at Ballet Chicago, Pittsburgh Youth Ballet, Pittsburgh Ballet Theatre School, Miami City Ballet, and Saratoga Summer Dance Intensive/Vail Valley Dance Intensive, where she served as Program Assistant. Ms Long attended Milwaukee Ballet School’s Summer Intensive on scholarship before being invited to join Milwaukee Ballet II in 2007.

Ms Long has been a member of Ballet Quad Cities since 2009. She has danced featured roles in Deanna Carter’s Ash to Glass and Dracula, participated in the company’s 2010 tour to New York City, and most recently performed principal roles in Courtney Lyon’s Sleeping Beauty, The Nutcracker, and Cinderella. She is also on the faculty of Ballet Quad Cities School of Dance, where she teaches ballet, pointe, and repertoire classes.

Snacks For Dancers: Popcorn – With A Twist!

March 26, 2014 by 4dancers

by Catherine L. Tully

If you’re the type that likes to curl up on the couch and snack away the hours while watching movies, you probably already know that the calories can really stack up. Resting on your days off is good, but mindless snacking in front of the tube can be a dangerous thing.

The next time you decide to go on a movie binge, choose popcorn as your snack–but make it air-popped and watch what you add to it. With a little bit of advance planning you can minimize the impact to your diet and your waistline.

Air popped popcorn is a great choice as long as you don’t pile on the butter or salt. The best news of all is that popcorn is actually considered a whole grain, and when air popped, has only 31 calories per cup. It also makes a great on the go snack–simply toss it in a baggie and pack it in your dance bag.

Interested?

Here are a few more facts* about this snack food that may help you become a fan:

3 cups of popcorn = 1 serving from the grain group
Air popped popcorn doesn’t contain additives or preservatives
Popcorn contains fiber which aids in digestion

Investing in an air popper is not a big expense. You can usually find one for around $20 – I found this via Google search at Target. Do your homework on it though, I haven’t used this one myself.

Those used to eating microwave popcorn may not take to the air popped variety too well at first. After all, there is not a lot of flavor in comparison. Still, there are a number of ways to add taste to it without dumping a lot of calories on top.

Here are some of my favorite choices:

– Use a little bit of spray butter and toss to coat. (I do this sparingly since I’m not entirely on board with the whole spray butter thing. And I opt for the ones that are made with olive oil.) Or, simply opt for olive oil, but go easy as it is fairly high-calorie.

– Add some herbs to the mix such as oregano, basil, marjoram and red pepper flakes.

– Sprinkle black or white pepper over the top for a little bit of bite.

– Try a little taco seasoning on top for plenty of taste. (This does add salt though, so use sparingly.)

– Mix up some sugar and cinnamon for a sweet kick. This will add a few calories, but it can be worth it!

Here are a few more recipes you might want to try:

Do you have a healthy favorite topping for popcorn? We’d love to hear from you!

*Info taken from Popcorn.org.

Dance And Fruit Salad: An Improvisation Lesson

July 3, 2013 by 4dancers

by Julia Erikson

Dance is an exacting science. Technique requires great discipline and continual vigilance to maintain. But we all know the recipe for success also requires a departure from the rigors of exactitude into a freer, more creative personal place. One has to feel the music and express their individuality to truly gain any modicum of success as a dancer—in essence you must study hard, then throw away the notes and go it on your own. This is when the beauty and glory of dance emerge, when it really is a vehicle for self-expression.

Recipes and food parallel the duality of dance in certain ways. The best balanced recipes in culinary history stand the test of time much like a finely choreographed ballet. While we needn’t stray too far from a proven concept, with something like a fruit salad, why not bend the rules a bit and find the balance of flavors that works for you? I say let the personality of the fruit, along with your personal taste, play the starring roles. Use the freedom presented to listen to your palate and hone your confidence in the kitchen; there is no right or wrong ratio of flavors out there.

In this vain I present to you several fruit salad templates meant to guide you, and your taste buds, toward your own personal sweet spot—flavor-wise. Yes, I recognize we are only talking about fruit salad here, but it is the perfect jumping off point for cultivating your creativity in the kitchen, something that is good for your soul and for your self-expression as an artist. And who knows, you may just get carried away and create something you want to share with the world! 😉

Also, one more thought: Historically I’ve avoided the ubiquitous fruit salad on a party buffet table, mainly because it often seems to resemble some combination of soggy, boring, or overrun with not my fave fruit. So I’ve chosen to share a few of my favorite fruit-centric salad combinations, though most of them actually happen to include a savory component. I love this, as I think contrast actually highlights the sweetness of summer’s bounty. But you take the lead and feel free to omit/substitute/improvise!

For all of the recipes below, use your best judgment in terms of quantities—these are only flavor combinations that I love. Trust your palate and go for it! And let me know what you come up with by commenting about the results of your improv sessions!

Julia

Berry herb salad [Read more…]

8 Diet Tips To Prep For Performance

June 14, 2013 by 4dancers

Bread Image by Grant Cochrane / FreeDigitalPhotos.net

by Shannon Sterne, MS, MA, RDN

You have put in months of rehearsals, and now performance week is upon you. For many dancers, this translates to extra rehearsal hours with performance-quality run-thrus to build stamina, and long days at the theatre for spacing, lighting, and dress rehearsals. These physical demands can take their toll on the dancer’s body and may be coupled with feelings of anticipation, excitement or anxiety, which can affect sleep patterns, appetite, mood, and energy levels. If keeping your energy up during performance season proves challenging, try these eight tips to help prevent fatigue from taking center stage.

Hydration Image by photostock / FreeDigitalPhotos.net

Stay hydrated. Even mild dehydration can impair dance performance, slow reaction times, and reduce concentration (ever blank out on stage?). As outside temperatures rise and humidity increases, the need to replace fluids becomes ever more important. And if you feel thirsty, you are already dehydrated. Aim to consume water regularly throughout the day to prevent thirst. If you dislike water, and have difficulty drinking enough throughout the day, try adding a cut lemon or lime to your water bottle.

Go easy on the sports drinks. Sports drinks were originally designed to replace the carbohydrates and electrolytes during endurance events (like running a marathon) or long, strenuous activities like football or soccer. Numerous products are available in a variety of formulations for just about every type of activity, but for dancers watching their weight, sports drinks can add unwanted and unnecessary calories and sugars to the dancer’s daily intake. (Not to mention the artificial colors and flavors added to many sports drinks.) Water is sufficient for most dancers, but if you are a heavy sweater or if your classes and rehearsals keep you constantly moving and sweating for more than 3 consecutive hours, you might need a sports drink to provide fuel and to help replace electrolytes. Diluting a sports drink or 100% fruit juice with water (3 parts water to 1 part sports drink or juice) is another good strategy to make water more palatable without adding a lot of extra calories.

Don’t diet. As the performance nears, some dancers develop anxiety about how they will look in their costumes, or whether their partner will complain that they are difficult to lift. This prompts some dancers to crash diet in the weeks prior to a performance. Dancers’ concerns about weight and body image are valid and can impact confidence, performance and well-being, but anxiety over weight and body image should be addressed earlier in the season. The weeks leading up to a performance are not the time to focus on weight loss. Instead, focus on providing your body with the fuel and nutrients you need to continue to perform at your best.

Pasta Image by savit keawtavee / FreeDigitalPhotos.net

Fuel up. Most concert dance is anaerobic, meaning it consists of short periods of strenuous activity. To fuel anaerobic activities, the body relies on blood sugar and on stores of carbohydrates in the liver and the muscles. The primary cause of fatigue during performance is depletion of carbohydrates in the blood and the muscles. Ensure that your body has optimal stores of carbohydrates available for the performance by eating meals consisting of foods high in complex carbohydrates in the days leading up to your performances. Complex carbohydrates come from foods like pasta, whole grain breads and fruit, and are easily digested providing a steady supply of carbohydrates for your body to use. Avoid simple sugars like candy and soda pop, which will cause your blood sugar to spike and then crash leaving you feeling wiped out.

Continue fueling on performance day. Stress, anxiety and anticipation on performance day may minimize appetite or even lead to gastrointestinal upset, but consuming carbohydrates in the hours leading up to the performance will help prevent the fatigue, shakiness, and lightheadedness associated with low blood sugar. To avoid feeling full and weighed-down, eat mini-meals 4 hours, 2 hours and 30 minutes before the performance. Meals should diminish in size as you get closer to curtain time and should consist primarily of complex carbohydrates. Avoid fried or fatty foods during this time as these can greatly slow digestion time and increase gastrointestinal discomfort. If consuming solid foods proves difficult, try a liquid meal replacement or a smoothie. Liquids pass through the digestive tract faster than solid foods and also help keep you hydrated.

Stick with what you know. Avoid trying exotic cuisines or new food products or supplement formulations during performance week. It’s better to stick with the foods you know your body can handle. If you want to experiment with a new eating plan or supplements, test them out during rehearsals in the weeks prior to the performance, so you know how your body will react.

Lay off the gas. Feeling gassy and bloated is uncomfortable under any circumstances, but trying to contract or jeté when suffering from excessive gas can be excruciatingly painful and even embarrassing. Beans are notorious for causing gas, and certain vegetables, including cabbage, cucumber and cauliflower can also contribute to gas in some people. If you are not accustomed to eating high fiber foods, such as dried fruits and brown rice, these foods can also be problematic. But reactions to these foods are highly variable between individuals. Be sure to limit gas-forming foods during the 24 hours leading up to your performance. Remember to eat slowly; the faster you eat the more likely you are to swallow air can cause gas and belching. Carbonated beverages and drinking through a straw will also increase the amount of air that is trapped in your digestive system.

Rest and recuperate. Your body does most of its healing at night while you are sleeping, so make sure you are getting plenty of sleep before each performance. Both carbohydrates and proteins are needed to ensure healing of the muscle tissue and replacement of carbohydrates in the muscles. Muscles will take in nutrients best during the first 30 minutes after your finish dancing. Aim to consume a meal within this 30-minute window to help your muscles recover for the next performance. Avoid caffeine during the 6 hours before bedtime to promote more restful sleep.

BIO: Shannon Sterne is a dancer, choreographer, educator and wellness consultant. She performed with the San Diego Ballet and trained with three generations of principal dancers from the Martha Graham Dance Company before earning Masters degrees in Nutrition and Contemporary Dance from Case Western Reserve University where she teaches ballet and modern dance technique, dance kinesiology, and dance history. Shannon is a Registered Dietitian Nutritionist and the founder of Step Wise Wellness Consulting, which specializes in nutrition and wellness consultation for dancers.

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Do you have a healthy favorite topping for popcorn? We’d love to hear from you!

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