Nutrition

Eating a variety of nutritious foods gives us the foundation of energy and building blocks our bodies need in order to function on a daily basis.  When we take care to make sure we are getting adequate amounts of all our different nutrients then we can begin to function at an optimum level!  There is no need to go on a crash diet here folks.  Your every day choices should lead you to healthful, delectable, and satisfying fare!

The six nutrient groups:
carbohydrates
proteins
fats
water
minerals
vitamins

lesson three : PROTEIN

Energy Content: 4 Calories per gram of protein.

Basic Unit: amino acid

Function: Proteins serve many extremely vital functions in the human body and are not just for bulging muscles.  While each gram can provide 4 Calories of energy, proteins are far from our preferred source of energy.  In fact, our bodies will only choose to burn protein when we have inadequate carbohydrate and fat stores from which to draw.  We need protein for functions like generating new muscle, connecting tissues, and organ tissues.  Proteins form a matrix upon which all soft tissues build.  They are also vital in keeping our body’s internal environment balanced, getting things in and out of our billions of cells, and doing so in a regulated and life-sustaining manner!  We usually just think of protein as going to our muscles since that is what we see and feel, but really they are necessary at all levels of function. 

On The Label: Proteins are simply listed under that heading.  They are not often added to foods like vitamins and sugars are, so you won’t necessarily see them listed separately in the ingredients either. 

Watch Out: There is not much to watch out for with proteins!  Most young people need to make sure they are getting enough since lots of packaged and processed foods do not have a lot of protein.  As long as you have a variety of food in your diet, you should be set.  Meat is the only complete source of protein, but it also tends to have a lot of associated saturated fat and cholesterol, which you want to avoid.  Try to consume meats that are lean and unprocessed.

Good Sources: The only complete source of protein is meat, which has all the amino acids.  Fish, poultry, pork, lower-fat dairy products, and egg whites are the best of the common sources since they are lower in fat.  Another great source is soy products, which the body can similarly to meat.  Vegetarians can still get all their amino acids by consuming a wide variety of colorful foods.  Nuts and legumes are also excellent and delicious sources.

SOMETIMES COLD WEATHER MAKES US EXTRA HUNGRY. THAT IS NATURES WAY OF TELLING YOU THAT YOU NEED A METHOD TO STAY WARM. TRY TO CHOOSE WISELY SO THAT THE FOOD YOU PUT INTO YOUR BODY TRULY HELPS IT DANCE AND FUNCTION BETTER. A SWEATER AND LEGWARMERS WORKS BETTER FOR EXTRA WARMTH THAN AN ADDED LAYER OF FAT!

A forgotten protein: Lentils are a very forgotten protein in most American diets. Other parts of the world use this protein constantly. You can find wonderful lentil and legume recipes from South America, Europe, Africa, and India. Soy is a legume used extensively in Asian cooking. Do some research and experiment. Surprise your family by introducing something NEW.

extra aerobic movement for the blah times.

We get very sluggish in the winter. We want to climb under a snuggly quilt and read a book. As dancers we have to work extra hard to kick-start our bodies in the winter. When you are stuck inside, put on some music you like and run in place or jump rope, then stretch and breathe. You will feel warmer and better. Do it with a friend and laugh while you are at it. You will feel better when you get to class.

lesson four : vitamins and keeping well

Vitamins

Vitamins are divided into two categories: water-soluble and fat-soluble. 

Water-soluble vitamins can travel freely in water, and, therefore, through most of the body.  This also means that they are not stored for very long and are easily excreted.  Water-soluble vitamins include the B vitamin group, and vitamin C.  Fat-soluble vitamins can only travel in and are stored in fat.  This means they must attach to a fatty molecule to travel through the body and can generally be stored for long periods of time. 

Fat-soluble vitamins include vitamins A, E, D, and K.  This classification can also help you determine good sources as the water-soluble vitamins will be found in juicy foods while the fat-soluble can be found in fatty foods of all kinds. 

Each vitamin has multiple, very specific, and very important functions in the human body.  For example, A is essential for the perception of light for vision as well as gene expression regulation, and E serves as a powerful antioxidant.  Living in America, it is pretty easy to get enough of each vitamin to never experience a deficiency.  Even though processing foods can often deplete them of vitamins, some processed foods are fortified, meaning certain vitamins and minerals are added to the food.  Some examples are fortified milk, salt, and bread.  These foods are very typical in the diets of many Americans.  But, one does not need to consume fortified foods to get vitamins!  Simply eat a variety of foods, fresh and in their natural sources whenever possible, and you will have plenty.

IT IS VERY HARD TO KEEP WELL IN THE WINTER. SOME PLACES ARE TOO HOT, OTHERS ARE TOO COLD. THE BODY IS MORE VULNERABLE WITH EXTREME CHANGES IN TEMPERATURE. WEAR A HAT (THEY LOOK GREAT!) AND ZIP YOUR COAT. WEAR SOCKS AND NOT OPEN SHOES. WASH YOUR HANDS FREQUENTLY. BE POLITE WITH YOUR PERSONAL GERMS. DRINK LOTS OF FLUIDS - HOT ONES ARE GREAT IN THE WINTER. HERBAL TEAS AND EVEN HEATED FRUIT JUICE ARE GREAT PICK-UPS FOR DANCERS.

GET LOTS OF SLEEP!