Help and Advice with Leigh Schanfein
Nothing is as fun as eating, but for the dancer, it is packed with decisions and habits that will be good or detrimental to your dancing health. So, each week, we want to bring you some information, some tips, some exercises, and answers to your questions.
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
fall fix up : carbohydrates and an abdominal "hello"
Carbohydrates
Energy Content: 4 Calories per gram of carbohydrate
Basic Unit: monosaccharide
Function: Carbohydrates are incredibly multifaceted, serving as everything from our best source of energy to our best intestinal cleanser! Within this category, we find simple sugars and complex starches, including fiber. Simple sugars provide a readily-used form of energy that our bodies can metabolize very quickly. This makes them ideal for providing energy during activities that require a lot of effort and do not last a very long time, such as a dance class. When we eat or drink more sugars than required for our activity, the liver will either convert it into a form that can be stored in the liver and in the muscles, or will convert it to fat so that it can be stored for long-term use. Complex starches are also used for energy but have more structural components and tend to be associated with more vitamins and minerals in their natural sources. The most famous complex carb, one you should get to know well, is fiber. Unlike other carbohydrates, fiber does not provide us with energy because it cannot be absorbed into the body. Fiber acts as a clearance system, helping keep your intestines clean and keep you going to the bathroom regularly. Without fiber, it takes too long for food to pass through our digestive tract and this can lead to some big problems, including cancer.
On The Label: Carbohydrates have their own section on nutrition labels that will separate by source so you know how much, of the total carbs, comes from sugars or fiber. Try to find foods that have at least one gram of fiber per serving.
Watch Out: Watch out for foods that have tons of added simple sugars and little of anything else! These foods are energy dense and nutrient poor. Some examples would be sugary sweets, candy bars, soda, and pretty much any typical processed packaged foods. These should be dessert, not your meal! Also, not all sweeteners are actually made of sugars. In fact, aspartame is made of protein. So far, the only artificial sweetener shown to have bad side effects in humans is Aspartame (Nutrisweet), which can be harmful if you cannot process the kind of protein of which it is made. Interestingly, some sweeteners modified from natural sources are very harmful. Try to avoid high fructose corn syrup for sure! And just be aware that polyphenols (sugars ending in –ol) can cause discomfort and diarrhea. Ack!
Good Sources: Load up on all colorful vegetables and fruit. These are totally awesome and you pretty much can’t go wrong. There is also such an incredible variety that you are sure to find many you like. Fresh, uncooked, uncanned/jarred fruits and vegetables are best, even better than fresh juice. Aim for whole grain and unbleached breads or crackers without added sugar.
THE GREAT THING ABOUT LATE SUMMER IS THAT EVERYTHING IS FRESH AND WONDERFUL IN THE PRODUCE SECTION OF THE SUPERMARKET, OR AT THE FARMERS' MARKET. TOMATOES TASTE TANGY INSTEAD OF BLAH, STRAWBERRIES ARE SO GOOD, THEY DON'T EVEN NEED A HINT OF ANYTHING EXTRA, AND NECTARINES AND PEACHES HAVE THAT SOFT PLUMPNESS THAT EVENTUALLY DRIBBLES DOWN YOUR CHIN. ENJOY! THIS IS NATURE'S BEST GIFT TO THE DANCER!
Sometimes fruit which is not quite ripe needs a little help. Put it in a brown paper bag on the counter overnight if you want to speed the ripening process. And be sure to check your dancebags at night after a rehearsal or class. Overripe peaches and pointe shoes are a bad combination.
EXERCISE TO GET BACK INTO SHAPE!
Abdominal bent leg lift/switches. OK. You know this one. We do it in class at least once a week, and usually after a bad repetition of fast tendu where a weak middle has cut your efficient speed. Lie on your back with your legs slightly bent and your knees and ankles aligned with your pelvis width. Imagine the strength and steadiness of your abdominal ball and place your hands with your fingers touching lightly to the edge of this imaginary sphere. Breathe IN.
As you exhale lift the R leg from the stomach, not changing the angle of the kneee, and not letting the abdominal ball roll or rock. Not bad. Inhale again.
Exhale and lift the L leg the same height, being sure not to tuck your knees up where they are comfortable and relieve any stress of staying balanced. No wobbles. Inhale again.
Exhale and lower your R leg slowly to the floor. Inhale.
Exhale and lower your L leg.
Reverse the whole process starting with the L leg. Remember to breathe. Remember not to plaster your back against the floor unnaturally in the waistine (keep a normal stretched ballet lumbar curve.)
Five concentrated and steady repetitions is better than 10 slap-dash ones. It is possible to do this while memorizing spanish vocabulary words, while talking on the phone, while deciding what you will wear to school tomorrow, or while chilling out with your ipod. No excuses, plEEEASE.
Questions????
week two : water and and strong and stretched hamstrings
Water 
Water is an extraordinary nutrient, and, yes!, it is a nutrient!
How Much? Our bodies require lots of water in order to carry out just about any function imaginable. It is required for transportation of nutrients and waste, is the main component of blood and lymph, is necessary for derivation of energy from the foods we eat and drink, acts as a joint lubricant, etc. etc. etc.
How to judge: I can’t say enough about water and yet many people are chronically dehydrated! Most people and textbooks will tell you that everyone needs to consume eight glasses (64 oz) of water per day. In general, your best measure as to whether or not you are getting enough fluids is if you feel thirst. You should be drinking enough water so that you do not feel thirst.
Activity. For someone who is very active, such as a young dancer who is still growing physically and is in school plus dance class plus rehearsal, this means you are probably going to need more water than the average person. It is important to not let yourself get dehydrated because water is so vital; you may even find that when you haven’t had enough fluids you can’t think straight, or get dizzy. Along with everything else, it affects your body’s internal balance and pressure, including blood pressure. In addition, people often mistake early thirst for hunger and will consume extra food when they don’t really need it.
Energy? Water does not give you energy directly, it has no calories, but it is essential for metabolization of your foods into energy your body can store and use.
Sources. Most natural foods have water in them: fruit has tons, vegetables lots, and even meat has some. Other than just drinking water, some good sources would be broth-based soups and juice. You will only find it on a nutrition label if it is an added ingredient and you will find it in the ingredients list. And don’t forget about frozen treats!
strong and stretched hamstrings
The major group of muscles in the back of the thigh (commonly referred to as the hamstrings) is a tremendous energy source to the dancer, as well as the group we most often focus on for stretch. The two qualities go hand in hand. The more a muscle group is used to the two extremes, stretch and strengthen, the more elasticity it has. Splits (front to back) stretch the front leg hamstring, leaning forward over the parallel legs on the floor or standing stretches both legs. All this is necessary for the high extended legs and split leaps in the air that we expect of dancers. However, the strengthening of those same muscles must be addressed with determination and care to ensure the strength without bulk which we need in all jumps, (landing and taking off) and all control issues of the standing leg.
Bring your bent leg (turned absolutely parallel -NOT ATTITUDE) as high as you can without sinking in the standing hip or abdominals. Hold for a count of 5. Repeat 4X each leg.
Muscles are amazing. Resistance is one way to get both strength and stretch. With the leg parallel overhead, push your leg toward the floor, but resist with your hands (isometric stretching). After pushing for a count of 10, breathe, and release slowly, pulling the leg farther toward your head. It will go farther than it originally did.
