Category Archives: Nutrition

Part 3-Winning the Fight Against Fat; and the Emergent Sylph


Another diet plan for bodybuilders demonstrates how much bigger the portions are for men than for women, how much protein is necessary to send excess protein into the muscles and exactly how carbs are mismanaged which contributes to fat gain, but not apparently if you eat protein afterward. http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan?page=3

I think this diet and the other one amply demonstrate how minor changes are to diet causing significant changes in body design based on results desired and a typical work-out. I think one thing to remember is that 5-10 grams of fats per day need to come directly from healthy sources, i.e. nuts, olive oil and fatty fish. How much you eat and what types of foods you eat are important, but extremely important to these people is when and what you eat, that you do not eat so many carbs on off-days and that you increase serving sizes for more strenuous days instead of number of times per day, and that you give your muscles what they want when they need it. For dancers, this is primarily earlier in the day, with maybe a little increase of each serving on days when you have more work, rehearsals or performances. Protein is used for recovery after class or performances (but not late) and especially in the morning when yesterdays store are depleted. Not consuming too many carbs, or carbs on days off, keeps body fat down until you can get back into the studio to work it off. Frequent meals provide aminos which are necessary for building lean muscle and prevents your body from using muscle fuel, and leads to lean muscle, and less fat. As carbs are critical to building muscle, a dancer who eats fewer carbs, but enough will build lean muscle if she eats the right proportions, and type, at the appropriate times in the day. Fewer fruits, grains, and sugars in the later part of the day will reduce fat levels as well.

Try to keep track of everything you eat normally for a week or two, so that you have a baseline for your caloric and food intake. Project onto this your schedule to see if your meal plan id like either one of these meal plans. Categorize your foods by writing next to each item what type of category it falls into, or if its a different one, like a candy bar, preserve, or to go food.Try to establish whether you control the process of food-making and content 100% of the time and if you do not, try to think about what is in it and whether eating that food again could pose a problem to you and undermine your success. it is nutritious? can you quantify that nutrition? As you see now how the balance of these ingredients is everything, how can you not eat in the dark? If you are eating packaged ice cream for instance, can you substitute that for one containing only certain ingredients, control what is in it, or try another kind, perhaps ices or sorbet? Dairy is not as bad for you as sugar because dairy contains protein, but does also contain sugar. This may be one reason, as stated above, that dancers fat content is so high. They are using the carbs and proteins and storing the sugars as fat. As fat cannot be used for energy because it doesn’t break down easily, the more fat you store, the less lean muscle you will display.

Lets discuss terms a little bit. What do you think a calorie is? It is a standard unit for measuring heat, the heat required to raise one gram of water 1 degree Celsius. (C).  A kilocalorie (kcal) is the amount of heat necessary to raise one kilogram (kg) of water 1 degree C. Calorie should actually read kilocalorie. Kcals are the measure of energy provided by food to fuel the body. Exercise or movement, even thinking, generates heat, and for every kcal you ingest you must generate enough heat to raise one kg of water by 1 degree C in order to consume the energy provided by the kcal. If you do not generate enough heat, the kcal is converted to fat. People who are said to have a fast metabolism are simply those whose bodies generate more heat. That is not outside heating or hefty bag pants-that is energy expended. How can a dancer generate more heat? The bodies biochemical processes can be regulated to control your body’s temperature and can be enhanced by nutrition and exercise to make it “hot.” Calories in do not necessarily equal calories out, but there are ways to increase your metabolism as there are foods that are easier to metabolize. It is more the quality of the food than the quantity of it that will comprise good nutrition. The nutrients in food have more to do with weight loss than the amount you consume (or calories). Nutrition involves dietary balance of protein, carbs, and fat, as well as vitamins and minerals.Dancers need to eat nutrient dense foods. Let’s look at fuel sources and exercise.

1) Harder is not necessarily better. All exercise uses energy sources in different ways. Weightlifting and dancing share some similarities as we have already seen. Weightlifting involves short bursts of very high energy. Allegro energy requirements are slightly longer but do not require the intensity of energy required by weightlifting. Running three miles burns the same number of calories as walking 5 miles, but a run is fueled by sugar stores (that get up and go) and walking is fueled by fat stores. Hence a run will tire you out, while a similar walk will burn fat and leave you feeling energized. Physiology is complicated. Phosphorus, glucose and fat are the main sources of energy in the body.  All energy in the body is supplied by the breakdown of ATP (adenosine triphosphate). So, all those energy sources can be converted into energy, but what the body chooses to use at any given time or store depends upon the level of energy expected to be expended.  So it uses it in tiers. Phosphorus is what the body chooses for immediate energy, like rolling over and turning off your alarm. The energy to lift something heavy is fueled by phosphorus which grabs a molecule of creatine to form an ATP molecule. It’s a one shot burst of energy but is consumed very quickly and will not sustain you for a longer period. Most of our energy comes from glucose for intermediate forms of energy although its preference depends on how long and how much energy are expended, like that long walk when you feel too tired to walk back home. You have used it up. Shorts periods of energy, such as an allegro, are fueled by a mechanism known as anaerobic glycosis. This means literally cutting off a unit of glycogen molecule (picture a string of pearls) and is metabolized without oxygen (anaerobic). In order to form this molecule as quickly as it needs to, it bypasses gathering the oxygen to make ATP, it makes lactic acid. After a class your muscles are filled with it. Glucose is also the energy choice for say long distance running. The fuel choice at this point is determined by how far you run, how hard and how what kind of shape you are already in.

In average condition the main tier will be aerobic glycolosis. The difference between anaerobic and aerobic is that in aerobic glycolosis oxygen is used as the key factor in maintaining and generating ATP rather than lactic acid. Aerobic glycolosis is slower and predominates when the intensity of the exercise is not great. Glucose is the fuel for both, but it is used differently depending on the physics of the movement and condition of the athlete. Finally, fat is used as a source of fuel in a process called aerobic lipolysis. Fat is big and difficult to break down, so the factors that determine whether fat is used are 1) energy demand, 2) duration, 3) condition of the person, and 4) nutritional status. If the demand is too great the body will use aerobic glycosis. Low to moderate intensity exercise would burn fat. You can tell by how fast your heart beats during and after the exercise. Duration is important because a body takes a while to use fat, just like when you are heating a pan to melt butter. If the exercise stops too soon the fat will not melt. Usually it takes up to 30  minutes for the body to begin to metabolize fat. This is called endurance exercise. If you are well-conditioned, your body burns fat more readily than if you are not.  However, a well-conditioned dancer is not the same as a well-conditioned runner. Nutrition here means when and what you ate. if you consume food that is mostly glucose (carbs) less than an hour before exercising, your body will use that glucose as its fuel source rather than begin to use its fat stores. You will still burn calories from the food you ate, but your body will not use the fat until the recently supplied energy stores are depleted. It really is a matter of tiers and conditions which vary. Even at rest, you are producing energy by aerobic glycolysis and aerobic lipolysis.

Protein is not used as a direct fuel source and it does not provide energy to any extent. It is used to build and maintain muscle or rebuild muscle and bone. It is the gyst of these ideas that is important, not the details, so don’t get bogged down, just try to understand. Dance activity does not promote fat loss because most of the energy required for it comes from anaerobic glycolysis and not aerobic lipolysis. Fortunately there is a solution. Choosing the right kind of cross-training and diet can lead to the achievement of a lithe sylph.

 

Part 4 of Winning the Fight Against Fat: The Emergent Sylph



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sweaty swan

Many children are dancing now. By child, I mean, anyone who has not reached adulthood, their final (ever-changing) post-adolescent body proportions, has not reached their full height, width, girth, started or regularly encountered their period, and anyone who is changing or growing constantly. These people need to be doubly cautious when it comes to providing enough and varied nutrients in their diets, and enough cannot be said here about this. It is a parent’s responsibility, and not only the child’s to make sure food is eaten, what and when. Weaning is gradual and in dance may need to be watched and continued until much later on because there is little time for student, dancer, teenager to make or prepare, shop for and eat all of the right things. Some people continue to grow into into their twenties, and men and women can fill-out later in life, and the body is always changing, going through new life cycles so there are adjustments to be expected aside from actual dancing regimens.

1) don’t cut calories drastically. instead, eat slightly smaller portions and better foods. you need your energy, otherwise you could injure yourself or just be too tired to work at your peak level while dieting. females should not cut calories more than 200-300 per day. that is, if you are eating 1500-1600 per day, you can safely go down to 1300-1400 to begin with. at the same level of exercise this will reduce you fat gradually, and

2) aim for many meals per day 5-6 at least over the course of a 10-12 hour day. you can lose more fat because more meals burn more calories [by increasing thermogenesis, the production of heat, in the body]. divide how many calories you expect to consume during the day by the number of meals you can schedule in and try to spread them out evenly.

Some things we are born with a certain amount of and we lose, and these things need to be nourished to continue to grow in our bodies and starving our bodies can result in their premature loss or depletion, such as protein and estrogen-one is short term and one long. Example, proteins which are eaten should frequently be “complete, and hormone replacement therapy is one option to low-estrogen. It is almost impossible to replenish certain things with food, just as wheat germ cannot really be “organic.” In the case of dancers, estrogen, and minerals may be on the decline or are lost with vigorous dancing. Water. Sugar. Fat. We need it, or some, to survive. We do want to try to choose our fats as often as possible, so I do not recommend eating prepared foods. it is one sure way to make a promising diet attempt a flat failure.

3) drink lots of water during the day. make sure you are thoroughly hydrated by consuming about 4 16 oz bottle of water per day or 2 32 oz ones. Take a vitamin supplement regularly and make sure to get your vitamin C, especially during cold months or at the onset of symptoms of a cold.

4) Some people swear by whey protein powder which is consumed in small amounts mixed with water and shaken in a tumbler or other cup. One after heavy exercise does reduce pain and speeds up muscle healing time. One would replace a protein portion, say in the afternoon snack period. Some food products naturally contain whey protein, so be careful not to overdo your protein: ricotta cheese, milk, yogurt (Greek of course), all cheeses (especially the cheap American variety). Sweet whey comes from the process that makes cheeses like cheddar, mozzarella, swiss and other cheeses made with rennet enzymes that coagulate casein. Most cheese-makers consider whey a waste product, according to “Whey to Go” by Liz Campbell. She says that the Norwegians and Greeks continue to process whey further to make brown or Mysost “whey cheeses” like Gjetost.  http://www.livestrong.com/article/254097-which-foods-contain-whey-protein/

Many foods and meal plans or choices exist which provide the needed essentials, tasty food choices and lots of options for different types of bodies, different or changing regimens, but which ones are suitable for dancers? What do dancers actually eat?  They will (almost) never divulge their dieting secrets or truths. What about the dancer who tours or performs part of the year and then is off? What about the dancer who performs more of the time, but different parts, such as a corp dancer compared to a soloist? What about the young dancer who is building her body to the desired form, or the dancer newly wedded with grueling performance and rehearsal schedules, student by increasing level, change of program, type, or dancer returning to classes and performance after injury or time off? What about the competition dancer? The varied genre dancer? The athletic dancer who runs and does cross-training to mold or sculpt? The student or university dancer? What about a new mother who gives birth and then returns to dancing? What about the older dancer or non-dancer who returns to dance or begins to take classes? All of these different people, different bodies, different genres, ages and styles or situations are different mainly because of their levels or types of activities, and many other variables.

lean muscled man

5) creatine is a naturally occurring fat burner, and is usually obtained via supplement because of the amount of food one would have to eat per day to get optimal levels of it for fat burning purposes, i.e., 500 g raw meat or fish every day. Since this is not realistic, supplementation with creatine is both prudent and advisable. Vegetarians and vegans do not get any creatine from food sources. Creatine levels in blood plasma are very low in these populations and it is one of the issues with vegetarian diets. How much is enough is debatable since you can’t get enough anyway. What is is most important about creatine is that athletes and dancers bleed it out. Whether you take a creatine supplement or not, is up to you, gauging whether it assists you is often the best way to find out. For those interested in reading more about it http://www.myfit.ca/foods_high_in_creatine.asp   . You decide.

6) increase you vegetable consumption-i did not say “fruit.” Vegetables are nutrient-dense, meaning they pack maximum nutrition value with minimal calories, leaving you more full on fewer calories. Consume five servings a day of veggies, whether as a snack, on a sandwich or on the side of a chicken breast. Order your next grass fed beef, lean chicken or turkey burger with fresh vegetables instead of french fries. Vary the vegetables you eat for maximum nutritional whollop. Check a chart if you have questions about what vegetables are sources of which vitamins, minerals and other things that are good for you.

In varying degrees some of these situations run to the similar, but each one and everyone is unique for many different reasons, and it isvery difficult to not group people into similar categories, without making specific allowances for each. But to start with there are obvious differences which can be accounted for. Good foods and bad foods for a start, but face it, when you are starving, there is not really any bad food choice. So, don’t starve yourself! These other varying differences between dancers are, in accountable for in ballet specifically, and in those persons desiring to be professional dancers, certain distinct differences which can be used for comparison are abundant, but do not really change the diet composition much, or what it should be. They may need more of some things or less of others, but the food stores should be basically the same, failing personal taste. Age, to me is important. A child needs more to grow into healthy adulthood, and I will say, “womanhood.” Our bodies need to have stores of certain things to grow into fertile and healthy women. We need to mature and pass through adolescence and puberty, and at this time, when our bodies are doing many natural things they need to do, it is unwise to alter the needs of the body without being an expert and especially starve it.

7) Don’t use commercial fat burners without exercising, and don’t rely on them to burn fat without following a healthy eating plan.  They are  more likely to cause or add to harm, as they, like all vitamins, too are supplements and do not replace actually nutritional value.

8) Consuming fiber makes you feel full, provides slow-burning carbs and lowers insulin to aid in lean muscle creation. Try to have 20-30 grams of fiber in your diet per day. refer to nutritional details for information. Bran cereals, oatmeal and beans are good sources of fiber.

Further, unless there is an unusual set of ethnic or economic conditions which exist to limit these dancers diets, or ability to lose or gain weight, the circumstances or food may remain fairly static and is determinable. Habits which begin to develop in adolescence may take part of a life to change or control or omit without assistance. In some foreign countries rickets, and many other diet deficiencies are present (gradually less so) and deformities have occurred over centuries of malnutrition. Until about 30 years ago, no one looked at ballet activity and even thought that it varied from any other activity, researched dancer stress, strain or diet, or compared it to that of other semi-professional or professional athletes, or considered that the needs or habits of dancers were entirely different, and truthfully there is a paucity of well-thought out or researched information that is up-to-date or readily available to help dancers, specifically.

9) Eliminate ALL junkfood. Pizza and hamburgers have some nutritional value and can be consumed once in a while. This includes SWEETS-if you want that form!

10) Eat the right amount of protein. Protein will be converted to fat if overconsumed. About 1 gram of protein per pound of your weight (not the desired weight) is adequate. Keep track. If you do overeat protein, do not be terribly concerned, just lower it to the correct level if possible the following day. 1.5 grams of protein per pound is not going to hurt you or cause you to put on weight unless it is consumed over a long period of time. This provides sufficient amino acids to maintain muscle mass, while keeping your total calorie count under control. A lot of dancers do not ingest enough protein, making them have less muscle definition. Others might consume too much and be bulky or muscle-bound. It is definitely a visual thing.

In later life, aside from the dangers of messing with the above-mentioned and more obvious issues, are old age, and as women, what we begin to lose as we get older, how we remain healthy and prepared for those inevitable changes and losses, and even in early age many things can occur, but get worse or become more obvious as other hormones are depleted, so it is extra important for female dancers to educate and demand information about these concerns, but also to plan ahead. Those accumulated losses can accrue and devastate the female body well before old age. Some very healthy people exist out there who would belie this fact, and there are others whom are prone to certain diseases. Brittle bones, lost teeth, cancer, haggard appearances, etc. it is all based on how we treat ourselves over time and genetics, so we need to be good to ourselves because as women, teenagers, and children. We need to be prepared to withstand a lot.

11) Remember those healthy fats? Eat more. They are underutilized by people trying to shed fat. You have to reduce calories to get rid of body fat but you cannot cut out healthy fats completely. They take longer to break down in your stomach and help control blood sugar levels leaving you feeling more satisfied and reducing food cravings. Again, avocados, fatty fish, like salmon and tilapia, olives, nuts, and oils such as olive, flaxseed and canola are good heathy fats to introduce into your diet. I recommend mixing one-half serving of butter to one tspn or more of olive oil until you become accustomed to reducing the level of butter in your diet. it is great for cooking, you know you are cooking with half the good fat and it practically never smokes! This works in recipes as well (most). Also, Wildwood brand vegenaise is absolutely delicious and as it comes in several flavors there is no need to risk adding ingredients for your sandwiches, dips or salads. Ask your grocery store to carry it or look for it at Sprouts retailers. They usually order it by the case and it is in the cold section. I do not recommend replacement of mayo, for those diehards like me, but this is a delicious alternative.

12) Share your cheat foods, but eat some, too. That way you do not feel cheated and you get some of the flavor while not consuming the whole pie. You are doing everyone a favor.

The history of each body is important, and its age, in determining proper needs and nutrition, but also important and calculable is its activity level, patterns of use, and wear and tear. I have said before how important it is to treat your dancer body well, pamper it as often as possible, use good care, hygiene, and do not overwork it. Work smart. In short, do not add stress to it where enough stress is already occurring. Good diet should relieve stress not contribute to it. Adequate rest is very important and most dancers at a pre-professional or professional level do not get enough rest. Proper nutrition, I mean really good nutrition, for each dancer, is often not evident in many dancers, particularly young ones, and this is disturbing to me. Why is more attention not paid to dancer health in schools? Why do any children in this country not have access to good medical care and planning when so many diseases can later be attributed to the lack of it? With all of our advances, we are not able to measure each persons general health adequately. Most people only begin to be concerned about their health when they are older and we worry, kind of like the old finding God or being repentant just before death and not before. It is not how we lived, but how we live, that is important. Each day, each choice, each change.

13) Eat breakfast! Balanced. Full. It is the most important meal of the day for a dancer and one who is dieting because it contains everything you need (a good start) and will most likely be burned off. Your body, whether you know it or not, has been starving all night long and it deserves to eat. Not eating breakfast will negatively impact everything you do all day, including your technique and dancing. Eat a goodly amount of protein for breakfast, too, about 1/4 to 1/3 of your daily intake-spread the rest over the other meals and snacks. Eat a complex (slow-burning) carb, like otameal or a whole grain waffle or pancake, and start with a piece of fruit (right when you wake up), even before breakfast to get your metabolism revving and provide that much needed surge of energy, before your day has begun. Start off right! Since this is the best time to consume sugars, maple syrup (real) or other sugar incorporated into your breakfast occasionally is fine, as they will most likely burn off. Remember to keep your portions normally sized. Larger portions (hoarding) will only cause your body to store fat. This is where discipline comes in-it does. But you can have an extra egg white or yolk, and don’t forget the option of having additional egg whites during the early part of the day, or at breakfast. You can actually have a lot of eggs at lunch and as snacks. Spinach and kale in your omelette are also good for you as well as throughout the day! Mushrooms and other breakfasty type veggies can be eaten now as well, safely. try to consume one potato in its skin per week instead of other types of potatoes. Yams provide completely different nutrients and are not really necessary during the dieting phase, but can be consumed after your optimal weight/shape is reached. 🙂 You will normally burn off most of this by mid-morning snack, except the slow-burning carbs which will continue to be used until well into the afternoon.

14) Dancers and people in general, should avoid any food that lists corn syrup in the ingredients.

A teenager has different diet requirements than a young adult or an older, mature woman, or an elderly person. Having dealt with the elderly, those dying of cancer and other illnesses, middle-aged women, younger women, teenagers, children, babies, athletes and dancers, I have had the experience of knowing they are all very DIFFERENT but all respond to good diet. We would all be in a better position, later, to watch sodium, sugar and fat, now. But comes the thought that you cannot worry all the time about food and you cannot necessarily afford the best choices or everything that would benefit you. Psychology of the woman, teenager, adult or child, is also a very big factor impacting personal eating styles, tastes and goals. Bad habits excluded, we all develop eating patterns that appear simple but can be quite complicated just the same. Just as the person who fails on a diet and gets fatter, suffers a blow to their ego, blames themselves for a fad diet not working, the person who never appears to have diet issues can be seriously malnourished and fall prey to eating disorders later if they gain an ounce, or they may have to eat to build strength or gain weight. People’s motivations and experiences, vanity, and self-loathing and love of ourselves all play a part on our diet and eating habits, right or wrong and you need to account for them, too. Most importantly, be kind to yourself and demand that others are respectful of your body differences and eating requirements. No one is going to do this for you-you have to be your own best advocate and discipline comes from yourself.

15) Sugar consumption. Taking in simple carbs (which is sugar) should be limited, especially the first week you are dieting. They should be eaten in a very limited quantity after that as they are stored as fat. Right after you exercise, or as stated above, before breakfast, they provide quick energy, replace depleted glycogen stores in the liver and replenish muscle. Since they are much abused and anticipated, it is important to give yourself some. Satisfy your sweet tooth occasionally with a piece of fruit, chocolate less often and soda NEVER! You can have tea, coffee, waters or diet soda (if you must, but it is really bad for you). Once your desired weight is reached, and lean muscle is overwhelming flab, you can safely have the occasional hot chocolate, mixed drink (1), or beer, as well as the occasional random dessert. But for now, give yourself a week, and then keep track of them ALL. They are your culprits along with breads-you know the crusty kind….

16) Rotate your carbs. What does this mean? It means, for dancers, that some days are not as exhausting as others. It means on lower energy days it is best to reduce the number of slow-burning/carbs you eat, because you don’t use as much energy, therefore what is not used will be stored as fat. If you consume 100 carbs per day (100 pounds) on some days you might eat 120-140 and on others you might only eat 80-100. You still need energy, but not as much, and mental activity (homework) requires carbs, and energy, too. You cannot starve your body, but try to reduce protion size, eating as many meals per day with perhaps lower serving levels, or cut out that handful of nuts at snacktime, or yogurt in the afternoon-maybe the whole afternoon snack, because on slow days, meal times may be longer, meaning your meals are better enjoyed, definitely have room, and may be enjoyed. No dash and run snacks, but make sure your spread you meals out over the same number of times if possible. that way when your body comes to expect the snack, it gets something, just half, etc….or only the protein. Also, don’t carb-load, for any reason without following the guidelines of carb-loading, particularly. http://m.runnersworld.com/nutrition-runners/carbo%E2%80%93loading-rules-run  It is not highly recommended for dancers. Another rule is to try to stop eating all carbs (if possible) after 4pm. THis does not include veggies with dinner or your usual bedtime snack, just slow-burning carbs, like most grains.

Besides psychology and age is activity level and this can varies in all dancers. Are you lethargic, energetic or do you conserve your energy or expend it all very quickly? Do you give 110% to your regimen, barre, allegro, variation, or performance. Do you go the extra mile or leave off after the first combination. Do you mark the exercises, sit-out? What are your habits? Good or bad, they account for calories and may be the difference between burning fat or other carbs, never getting to the fat. What is your level of consistency each day in the number of or type of dancing classes/performances or exercises that you do? When do you expend the most energy? At what point do you become tired, peek, or have to stop and why? What did you eat today? What is your level of activity, cross-training or aerobic exercise out of class? Are you prone to putting on weight or do you have to eat just to keep it on? Are you recently losing or gaining weight due to increased/decreased activity levels? Are you battling with other health issues, poor thyroid, cholesterol or salt? Are you diabetic? What time of the month is it? All of these factors combine to make your body chemistry or system completely unique and also affect how it loses or gains weight and builds muscle or mass, uses fat, carbs or glucose, etc., and how rapidly it tires or becomes apparently or not, worn out. It is possible to improve other areas of your dancing or techniques regardless of diet, for a better, more focused workout-try this-http://www.pointemagazine.com/issues/augustseptember-2011/your-best-body-defy-your-dna

17) If you like caffeine, drink one cup of coffee before your classes and another later in the day, say before rehearsals or a performance. It is known to enhance a workout. It causes the body to rely on more fat for fuel, rather than glucose. The effect of it, however is lessened when you consume it with, or on top of a high-carb meal. Try to consume it well after breakfast, but before class and eat it with healthy fats or protein if you are eating with or near it. Skip cream and sugar with it always and do not overdo it or drink it at other times of the day as you will develop a resistance to its fat-burning qualities.

18) Reduce or omit starchy carbs. Potatoes, rice, pasta and breads (especially consumed at the same time or meal) provides your body with more than it needs for energy and glycogen stores so what is leftover will be stored as fat. You do not have to eliminate them completely, and whatver your consumption of them, it should be spread over the life of your diet, and not omitted just for the diet. It is eating with purpose and good sense which results in permanent weightloss and not binge eating. You should, however, really omit or cut back on them while trying to reach your desired weight and shed body fat. They are the main problem with mismanaged carbs (sugars). Whether dietin gor not, limit their intake to 3-5 servings a day where most needed and as I said before, none after 4pm. A serving size is 1/2 cup to 1 cup per rice, pasta or sliced potatoes. Obviously, the rice is closer to a cup and not a cup of potatoes! Pasta servings should be fairly small when eaten and I do not recommend it if you want to see immediate results. You are what you eat.

I will attempt to post additional meal plans and advice as I come across it, adding additional parts to this article, so that some people can have a goto menu plan perhaps when they are too busy to plan or lose interest or imagination. Also, I would greatly appreciate comments and feedback on this as it is for dancers and any little bit of practical advice really helps people as long as it is related and in keeping with the idea of the piece. The best sources of diets for dancers are dancers themselves and though no one wants to interfere with their money-making, a little advice goes a long way from a professional  or a novice, and it is just mean to keep it to oneself. Mean and shallow. Why hold on to something that is useful knowledge, hurting lost people in the process, and then writing a book or doing a paid interview, expecting them to then buy it? I would more likely buy the book of someone I liked who helped me previously than I would someone who jealously guarded it until someone offered them money for it. So, don’t be stingy with the knowledge, not every idea or meal plan merits a book.

So, due to their complex nature, I am not going to deal with many more of these medical and scientific (but related) issues because the article content and my knowledge would have to be far above my ability or qualifications to guide or assist those affected in their thinking, and is not intended as a practicum or rulebook for those with any other issues such as the ones listed. These are factors to consider when dieting, how much, portion size and that after 6 meal or snack, whether you need additional carbs or not, and to make you start thinking about what and when you eat. We even use energy when we are sleeping but are you choosing what energy and components you use while sleeping? Or is your body just depleting stores of energy and nutrients you need.

Obviously, any issues need to be taken into account and treated by a professional medical practitioner and/or nutritionist. Instead, I am approaching this from the point of view of any dancer who is basically healthy and eats clean and simple, but who wants to turn their fat into lean muscle, wants to make their body the best asset it can be and this is not about exercise, this is about eating foods which give energy, provide options and flexibility, and protect you from injuring yourself, while trying to obtain your best body appearance as a dancer.

If you have been told that you should wear a long skirt until your are “ready,” struggle with areas of resistance, would like to have leaner legs, arms or abdomen, you might be very close to your goals, but you will have to have a leaner diet with slow-burning carbs, less sugar and likely more protein, so be careful not to mismanage your carbs. Understand simple and complex. If you have lost a lot of weight recently, or are still losing it, gradually, but have so far not been able to discern much muscle, want to control how you lose it or appear, and despite continued efforts at dancing, then you might also want to add cardio to one of your workouts daily, and manage your carbs and protein better, this article might be useful for you, but I would be more concerned with eating enough, healing and making sure I got those extra vitamins and minerals and didn’t lose too much weight than changing my diet completely. Chances are you are doing some things right! If you are weak, skinny and no muscle tissue is discernible, than you have to build muscle and strength, this diet probably might help you to learn what you can add safely, though your purpose would not be to lose weight.

If you want to begin discovering yourself underneath a very small layer of fat, seeing your muscles, as they are naturally, with a rigorous program of ballet in place, then this method might help if you have the discipline to stick with the meal ideas, make small goals and stick to your guns, follow the advice and stay constantly on the lookout for better foods for you which meet roughly the same criteria.  It might be safe to say that after one year has passed since reading this article, you come back and share your experiences and knowledge and story.

This article is not about dieting, it is about eating. If you want to see slow but perceptible change and begin a path to an improved image in front of the mirror, then there is going to be change which is visible, but not plenty here to motivate, inspire or sustain that journey as it is about a life of commitment and not a fad diet-but may it especially be a continued one for a long and healthy life of self-love and self-accomplishment. It is your body and is never going to look like someone else’s body no matter what you do! No diet is ever going to reveal another body-just yours, but you might be surprised of what you are capable of….and the body you can reveal by eating right. This article also assumes you dance at least 10 hours per week in a serious ballet or dance program, but it is written for someone who is newly dancing everyday for 6-8 hours or more per day every day. And, oh-take one day OFF.

Keep on Dancing!

Part 3 of Winning the War Against Fat: The Emergent Sylph



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When I was growing up, people did not say that dancers were disciplined, but it was true. You could see it in their form. Also, it was much harder and more expensive to obtain organic foods, locally grown foods, or to find food without dextrose, sucrose, or corn syrup. Packaging was not very helpful and we did not have the Internet. Dancers were still seen somewhat as freaks, and so were yogis, health ‘nuts’, etc…. and now they are acceptable, but dancers still are, to some extent, still seen as freaks, trading a normal lifestyle for one of sacrifice, discipline and commitment, whether in a studio, on a stage, as a general fast, cleanse, eating regimen or health nut. At best we are acceptable as athletes, but this is not really what we are, is it? But when a dancer is judged, they are judged on the body, on the line, on what they can do on stage, in under 2 minutes, to a much greater degree than any other athlete. It behooves a dancer to have a healthy outlook and a positive one on the benefits of good food and a healthy lifestyle, because you have to be strong and resolute. It’s a matter of doing the best you can with what you’ve got. If you are starving your instrument, your art will suffer, eventually, because YOU will. The audience, judging public, professional or otherwise, has already decided what level of discipline you are based on how you look that quickly, too. I know many a very lazy dancer who is very slim and some very hard working ones who are not, but they will generally cast the slim ones-not always. Competition is fierce.

But, it is definitely how you appear, as a performer, and also what you do, so it is not uncommon for a choreographer or company to cast on body type, then teach teach teach the work or variation to a less accomplished dancer because they want a certain look. Artist has a much different connotation than dancer. It also implies age , maturity and wisdom, but you do not have to wait to eat smart. To begin with, size even determines what roles you get or don’t get and what you are permitted to or encouraged to wear, and this is largely based on how the choreographer or director or public perceives you or will perceive you (and how many costumes they want to keep on hand of various sizes) or how much sewing they reasonably want to do. As many factors as they can control, they do attempt to control and if you are a ballet dancer, you will have to control what you eat for longevity, health and appearance. No one has bought a ticket yet to see Sumo wrestlers perform ballet, but they have (regrettably) bought tickets to see a fashion show, where a skeletal body is the norm for hanging ballet clothes, and then these bodies typify what we as dancers, expect to see at a performance of actual dancing or in ourselves. Not fair? Who cares if they can’t dance, or can’t dance as well? Sometimes we are surprised that dancers are never like supermodels and when you see a real company of dancers, they are all muscular and few are starving. Well, some are very thin, but they do exercise more than average dancers and their calorie intake can be higher, also their basic metabolisms might run hotter more often. The first step is to reach that plateau, and then deal with adding calories, changing or inspiring your metabolism to work faster, and dancing all day and all night. La!

Sometimes we are even more surprised at the amount of actual energy required (and food) to perform variations, a full-length ballet, and support the work that goes into it, or more understandably how tired we are after a private, rehearsal or performance. The week after performances a lot of people are out. To remain healthy is a big job and the most important one. Sometimes time must be taken off to let the body heal, restore and replenish-rest. Sometimes that is just not possible and we have to be as fit and prepared for that inevitability, as dancers, as possible. Fit for dancing. Individual dance performances and exercise are short bursts of energy repeated after resting, usually, but any dancer who has just walked out from her half-hour private, will have the look of exhaustion and she is just working on a 2 minute piece. It takes some getting used to, building up for, and effort to sustain dancing for that long and you just do not get that at the barre. Even greater stamina is required for actual full-length performances, tours, seasons, and professional ballet in general. It is a constant juggling act, so I think food and dancers must be sympatico, because there is just too much on their plates already.

So, importantly, there are all exercise levels in ballet, but some must be obtained regularly to lose FAT. At your level of dancing this may not be possible, so you might have to crosstrain or get on the elliptical or spin or whatever to lose weight, just so the calories you are eating to work as hard as you must, do not exceed the calories you need, and are ingesting (fats, carbs and protein). Mostly you want to reduce your store. Be efficient, clean house. That has to be balanced against going home, sleeping, time off, illness, sabbaticals, and school, largely sedentary activities for a dancer. Dancers do not like to sit. Rather, you prepare the muscles at barre for the way they will be used in dancing and that is simply not fat burning exercise! So you have to eat less of certain things for now.

Slow-burning carbs are good choices for dancers, especially early in the day http://healthyeating.sfgate.com/list-slow-carbs-lose-weight-12116.html  These would also include oatmeal (steel cut), and quinoa. For other kinds of energy, such as a pick-me-up or morning activity, and lets not forget the other kind of fast burning sugars/carbs for energy after sleep for instance, when your body is depleted of it. http://www.muscleandbodymag.com/10-carb-commandments/     of which canteloupe, an apple, orange or pear might do the trick, given time to work, and then followed by a normal breakfast of protein and slow-burning carbs for your classes. Many meals in the day provide constant energy and nutrients, which a dancer needs, and sustains them for long days of varying kinds of movement intensity. The idea is to keep fueling your body when you need it, and then to heal, regenerate and continue to burn fat and use energy you provide, even when it sleeps. Late night snacks are not verboten, just controlled-the same as dinner after 6. A midmorning and afternoon snack are just that, not meals, and anything from a piece of small bagel and water or yogurt and blueberries to some lentils and quinoa (pre-made) with tomatoes and chicken broth can do the trick, or cottage cheese, milk and a small serving of peanut butter, or meat. Just make sure your food is clean and wholesome with no added fats or sugars. Healthy fats are numerous and should account for about 20% of your daily intake of fats: avocado, olive oil, even butter can be healthy fats, but there are many to choose from. a characteristic of healthy fat is that its polyunsaturated fats fat count is much higher than either its trans or saturated fat levels, discernible from-reading the package or from a nutrition source. Also, avoid deli meats if at all possible, or within the “fat” rule, as most deli meats contain things you do not want and “oven-roasted is always better than any other kind as the meat is probably just rubbed as opposed to soaked in brine etc., before it is baked. But make sure. Cured or uncured does not necessarily connote this.

krave snack

 

As performances for the novice, pre-professional or recreational dancer, just do not last that long, or come that frequently, there would seem to be little if any change necessary in diet, but as you go you do increase your caloric intake because you need more energy, such as for that variation, not less, and there is gap with regard to dancers who are new to this and virtually no help in understanding or dealing with it available. There is almost no mercy for students, because that is going to be displayed and no matter the age, they look at the package-how well you dance, pose, and what you look like. Sometimes there is device and trickery, but there is almost always a moment of truth for a dancer, when all is exposed and the fat shows or lack of lean muscle shows. The result of working so hard everyday should be visible, the labor, the effort, the pain, but it does not always meet our expectations and you cannot fathom why or what is causing it. Sometimes there are only minor things about ourselves that we want to change and as dancers we know that requires work-another small part of our attention focused on that trouble area to fix-no matter what we do, it is always going to be a juggling act. Learning to eat healthier is the first step to controlling the weight and to seeing a leaner you.

It might be our backs, the space right at the top of our thighs where there is a little bit of fat (legs rub together), it might be calves, arms, bosom, or torso, but it is usually there and looking right back at us when we look in the mirror, or noticeable to people onstage. Chances are, when we put on our clothes, or take them all off, everything fits, looks beautiful and is fine, and we love ourselves, so we say, “I am just fine.” We work on other things and we cave in to hunger cravings, and that is an important word, c-r-a-v-i-n-g-s, when we get a break. That is why we do not want to get caught out not having edible food, which we have prepared, or accounted for, handy. We eat whatever is available or easy or we have prepared to eat, but is this what we need to build the body we want? We have to teach ourselves what is right and acceptable for our own body chemistry and activity level and for every woman, this is a job, it is habits and discipline, and knowledge of ourselves, and time to develop. We have to work on it, sometimes inch by inch, because as dancers, our bodies are observed very closely, judged and they are our tools. Dancers later into life deal with other issues. So this project sometimes never stops, particularly if we have been unsuccessful in our dieting attempts, suffer from low self esteem, believe we come from FAT people, have big bones, are large, are flabby, and in fact, some of these diets can result in extra fat stores being accumulated just in case we decide to diet again, compounding our problems. Or if something is working, we often don’t change at all, but our bodies DO, making that diet ultimately wrong later on. The truth is, the body fights back!

The body is a survivor. It is the perfect example of the survival of the fittest. Fat people or people’s bodies who respond normally to having food taken away are healthier, stronger, fitter, champion bodies, because they have come across this before and determined to survive and keep your health, keep you alive, they fight back in a warrior-like and genius way. Bodies that disintegrate and lose weight, starve easily, or as a way of life, are probably not all that healthy-they don’t have a safety switch that turns off when they have depleted their bodies important store of nutrients. So take some comfort in your body working perfectly. They take what they need to survive, and they sort out the contents, nutrients, and various chemicals later, as their first mission is to inspire you, urge you, to eat. They might overeat to protect you, to prepare you, they are greedy. They are a force to be reckoned with. You cannot win that way.

http://www.livestrong.com/article/162703-healthy-diets-for-dancers/     If this is a fairly good diet for dancers who are not working on toning and making leaner muscle, then the diet has to be modified slightly. Very slightly, because the thinking is sound. Some actual dancer meals from Ballet Austin http://www.balletaustin.org/blog/?p=2810  (again, they do not specify DIETing), but good so far and these I focus on as lunch. A dieting dance needs to eat just the right foods after her dancing day is done or after 4pm and 6pm and 8pm (if she eats at all-and she will). High energy snacks include http://www.danceinforma.com/USA_magazine/2014/06/03/high-energy-snacks-young-dancer/    and http://pointemagazine.com/issues/augustseptember-2012/dance-bag-diet   Remember to keep portions of snack very small. Dinners typically include protein and veggies, no grains for dieters or fruit (sugar) and certainly not past about 4pm. A late snack before bed can include some healing carbs and protein, preferably casein such as found in milk and cottage cheese and other snacks which might promote healing and energy creation during the night of the leftovers and chosen. I refer to this very cautious article for dancers attempting the sylphlike body of a ballet dancer, as it addresses and precipitates eating disorders which are caused generally by this attempt. http://www.contemporary-dance.org/dancer-diet.html

Depending on your level of activity, you need to balance your caloric intake with a healthy diet, and most importantly one that provides energy, builds muscle, and enables you to carry on the endurance activities that professional or semi-professional dancing requires. Also, it needs to be palatable food, nutritious food, and you need to replace vitamins and minerals that you lose while dancing or exercising rigorously. Any student that takes a break from dancing can put on weight. Expect it. First, it is water weight and then it is fat. When you return to dancing the process starts all over again. The body re-adapts. Unless you have come off a starvation or carb or other diet where your body has been denied what it normally uses for energy, and it is in a recovery mode, hence storing up more glucose and fat for later use (and it will redouble its efforts each time), you are in a pretty good place to get to where you want to be, eventually, at that point in time. You may not think so, but you are. Any diet should start from a baseline approach, meaning eat what you eat normally beforehand for a few weeks. If your body is in shock and working to replenish those lost supplies, then you had better approach your diet in a more patient and less demanding way, anyway, because it will win if you try to trick it, starve it or control it too aggressively-that is a built in response. The real trick is to give your body exactly what it needs in terms of nutrition, water, fats and sugars, so that it doesn’t try to compete with your sylph. That way you both win.

Part 2 of Winning the War Against Fat: The Emergent Sylph



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I found this on a dance diet Pinterest page, which is interesting to gander at when you have the time, but contains slightly different foods than I would expect to see listed for dancers-namely, the purple highlighted section toward the the bottom says “Foods and drinks high in fat and/or sugar.” NO. Definitely not.  But it does show a lot of information being gathered in an attempt to discover the sylph as well as eat enough of the right kinds of food for dancing long periods of time, and as well underlines the need for information on this subject which is available for all dancers in one place.  This search by dancers, on the Internet, most visibly, underlines the need for good advice and guidance in this area. You can check it out here http://www.pinterest.com/explore/dancer-diet/

eat healthy plate

 

In recent media, we would be told to believe that barre exercises alone will work those trouble spots, sit-ups and leg lifts will out those little fatty pockets, giving us six-packs and a space between our legs you could drive a truck through, but especially that “anyone can have a ballet body”, by just following a ballet regimen or ballet barre-dancers know is just NOT TRUE, no matter the specious facts which support it. I would find the references sited in this article useful possibly, rather than the whole question (and certainly not her answers) posed by someone who is evidently struggling with the concept at best. Yes, this information is published in a magazine (!) Yet, her sources could have answered some of her questions (some of them), but all dancers know this is full of absolutely false information and theorizing. Almost no facts. No facts. Be careful what you read on the Internet! I do not want you to think I am just dissing on dieting folks writing around the web, I am not-this is a random (more or less) search and find on dance dieting articles which I have come across and I am pointing out the benefits of researching further, not being afraid to be skeptical and of listing those questions you might have as you read, so that your answers become part of your own solution. But you can read the article here:

 

The fact is, the more you run, exercise, spin, aerobicize, yogasize, or do pilates, you can lose weight, build muscle, adapt, change, and the body will continue to adapt, if you starve it, or low-carb-it, or paleo it, and these things = big money for their progenitors, but do not work for everyone all the time or at all for some people, depending on many factors. I would say if you spin all day and do yoga you will lose weight, but you will not have a dancer’s body. You will also lose a lot of muscle, and information stating that yoga leads to a ballet body is also false. Weight lifters do not have ballet bodies. Much of this information is fad dieting and touts a weight-loss promoters form of diet and exercise as the best form of diet and exercise for everyone. Again, not so! Take a look at a 104 year old yogi-does he look like a ballet dancer to you? I am not saying crosstraining and yoga are not good for you, they might be, but for some people they are not necessary for losing weight or building lean muscle. In our case, yoga is good, certain kinds (Vinyasa, especially), for opening up the hips and stability, but I think if you are a dancer, you dance, primarily, because that is what you have time for. If you do other things, it benefits you, but it is a small part of your regimen.

http://youtu.be/AUgFtJZS1MI

For dancers, some workouts and diets may do more harm than good, and some diets may be extreme, actually dangerous for some people, and result in loss of muscle (skeletal, too). There is a lot of talk about cleanses, and purification, and in my day this was Ex-lax, enemas or diuretics. Fasting might be good for some people and they might swear by it, but if you are not basically dirty, eat well, are young, and don’t drink or smoke, then what exactly are you getting cleansing? Well, for starters, water, and lots of it, is absolutely necessary for everyone. So you must drink what you need of it-that is not dieting or cleansing-that is common sense. Muscles are 70% water and the rest of our body needs water, too. Naturally, we consume water, so to lose water weight, which will all be gained back, is not the best way to “diet”, and a lot of diets, a lot, start out by causing you to lose water and this is cheating and lying to yourself and your body-it knows, maybe you don’t. Too much sodium will cause you to drink too much water, so a low carb (all fat and meat diet) could make you very, very thirsty, but when people go on them they usually have trouble with raised sodium levels. No wonder! Can any diet that prevents you from pooping seriously be good???  Again, common sense. Ideally, you are supposed to pee out the FAT globules (in a perfect world). You can do so many things on this diet to mess it up,  a lot of people fail on it anyway, and gain back all the weight (and water) in under a year, so that each time it is attempted, the end result is some weight loss, a sense of failure, and then inevitable weight gain. Carb dieters report that the first few days you are very tired and unenergetic (duh). This can be really detrimental for a dancer who needs all that strength and power to lift her leg and hold a pose! She could get injured horsing around like a drunken dieter (carb dieter alert-get out of the classroom, you could be detrimental to everyone else’s heath and safety! ) That euphoric feeling of fasting or starving could be like an alcohol or drug high.

So, where can a dancer get enough carbs, fat and protein (as well as all the vitamins and minerals to keep her healthy) while dieting and keeping or creating a superb form? The differences in diets may be like a sound board, where you increase the bass, treble and volume, and other incidentals, or lower them, ever so slightly, and the sound changes. While the layman may not readily hear, see or be able to quantify these minute differences, to the trained ear or eye, those changes will be discernible, and the proof is in the pudding or the product. In reality, little modifications to diet are very big changes to your system. Are you tired, worn out, malnourished, hungry, fat, too thin, lethargic? Only dancers can answer these questions about themselves and dieting is highly personal, too. Everyone has habits, psychological failsafes, and patterns as well as different personal taste, but only by EATING can you discern what you like.

barre barI am not downing dancer industry I quite like (Irina and Max’s Booties), and dancers do go-to bars for a meal in a bite, but I have my doubts about whether Lara Bars, or any other product, actually provide enough sustenance and protein for dancers, and they are all very high in sugars. They are a snack, so stop treating them like a meal! The last thing I do thinks about bars are even though their ingredients may be wholesome, are they combined, what you need? Why not eat the ingredients clean?  By clean, I mean, 7 walnuts, a half a dozen almonds, a fig, a date, rolled oats, pumpkin seeds, flax seeds, cinnamon, chocolate and agave syrup, when all you really need is one yogurt and a handful of blackberries/blueberries right now, especially if you want to lose weight. A bar of any kind is all these ingredients rolled into one and equals a healthy candy bar. It does the same things, it weighs a lot, it has calories, carbs and fat, but not much protein. and if you want protein why play around? Get protein. Get it straight from the source. Those extra CARBS in that bar are excessive, not slow burning, may not be worked off in one classroom or technique class, and are most likely eaten at a time of day when you do not need that kind of energy-unless you are performing. It’s like dancers who eat nothing but ice cream for the casein protein I suspect. It has sugar! Tons of it and the alternatives to straight ice cream, like sorbet, or Ices, have as much sugar and virtually no protein, so are not healthy. If you want milk drink it, but drink organic because it has loads more (70%) omega-3 fatty acids because they feed them grass and “grass-fed usually means: Cows were meant to eat grass, not grain. But nearly all milk producers, including those that sell 100% Certified Organic, exclusively feed their cows grain. Studies are currently underway on the health benefits of dairy products produced from the milk of grass-fed cows. This much is known: grass-fed dairy products contain an increased amount of CLA (conjugated linoleic acid)”. Nearly six times as much. Is this bad? Decide for yourself http://www.natural-by-nature.com/milk-organic-myth.htm

Eat healthy, but keep in mind that not all information is required to be on labels (for your protection) and in advertising, companies tend to try to sell product on the merits of it, but may omit other details which may be of significance to you. I will not say they lie, but most cannot tell the complete truth or their products would not sell. Sometimes just eating the best foods you can find, cleanly, is the best way to lose weight and eat healthily and you do not have to spend a fortune doing it. It is an elitist concept that “rich” or expensive foods are necessarily better. Sort of like the Emperor’s New Clothes. You can study all of this information later when you have lost the weight and are making decisions based on your new more lovely appearance and attitude. Not all of the facts about health foods are out yet and this is not about agriculture and industry as much as it is about you liking what you see and eat, and being able to afford to maintain an eating habit.

Dancers eat and train, they don’t diet and exercise. This stress, diets, constant vigil, trying to find things to eat that are readily available, rather than what you choose or plan, other exercises, aerobic exercises, can take that extra weight away, whittle it away and expose taut lean muscle of the Gods, alone, is a fallacy. Stress alone adds fat. All that expended energy doing crosstraining to burn fat can wear out your instrument, make you old, make you fat, and make you just plain give up and eat whatever is available. Largely, what you eat determines, chemically, what happens that you cannot see and there is no adequate measure for it, except the mirror, and your physical self, so I tend to advise not looking at scales very often. Anyone who has struggled with issues, like I have, will know it defeats you when you expect to see numbers but you don’t understand them and no amount of starving yourself lowers them. Losing weight and toning depends on diet, activity, genetics, body chemistry and desire/discipline but the scale can be a friend, eventually. I have lost more weight not dieting than all of the conscious efforts of someone who watches their weight. I use the scale now (when I diet) to check one aspect of the process, but completely ignoring it can provide better benefits to some people and less stress until you are communicating with your body intelligently and that means listening to it. It is like Google translate-the scale understands the weight, but the context of the conversation is lost in translation! It is the right diet that is important and staying on it until you begin to see results, the right diet of food! Eating enough, not less of the right things, and more caloric intake, rather than less is usually necessary, and which is ultimately important, should increase the more or harder you work. How many hours per week/day do you exercise? How many times do you nourish your body per day? What time do you slow down? Stop eating carbs? What kinds of slow-burning carbs are you eating and when? Protein? And do you allow yourself rewards or cheats? Do you pick at least 20% of your fats per day? Are they good fats? Do you drink enough water?

while in france

And for most of you, who think French food (or Italian food, or British, or Russian) is healthier, it depends on what you eat and when you eat it. These ingredients, bought on a shopping trip, would reflect the appetite of a cyclist racing across Europe, and not a tiny dancer. Why? You tell me. Even in Fre! nch, I can recognize the word “lard”. Canteloupe is one of nature’s only fruits which contains fast-burning carbs-but it is not a dinner item for a dancer trying to build lean muscle, because carbs should be eaten when we are or are going to be active-and sugars, especially, in the early part of the day, say before 4pm, or earlier. It is not suggested, when dieting, to have them later in the day or to subsist on fruits rather than certain veggies because there is a carb chart of veggies, just as there is for fruits, and variety is important in both, but you just should avoid fruit for weight loss and fat loss because all that sugar does is turn into fat. One reason carb diets work is because you are allowed true fats, butter, oils, whipped cream, fatty meats, in short all of things by nature you should know to avoid, they tell you to eat, because chemically our bodies do not turn fat into fat-we make our own-Out of sugars! But you are to starve your body of healthy foods to lose weight! These items were turned into this meal_

Dinner at farm

Which for many reasons, not alone the time of day eaten, a dancer does not need and should avoid. It is fine for a cross country cyclist, though.

Most people would say dancers are disciplined. Not necessarily. If they are professional, they must learn to be. Many of them possess a lot of incorrect information and subsist on that, starving themselves to eat their favorite things, and eat lots of things that they don’t like “to be healthy.” 1st of all, if you do not like something-take it from me-you will eventually reason yourself out of your diet unless you can find a way to make that food palatable, which usually involves putting something you do like into it anyway, thus ruining (possibly) the good of it. Making your own food is key to enjoying it though, and liking it, and being a lot more healthy.

We tend to argue larger portions of the foods we like balanced (?) by smaller portions of the ones we don’t and announce that we ate healthier. Some people need to completely revise their thinking about food and find good reasons for not eating things that are bad for you. Most of these foods are readily available, everyone else eats them, but like smoking, you have to try not smoking before you can say food tastes better and you should just avoid smoking for the health reasons. It is the same way with soda-I have never liked it, just the occasional small sip is enough to remind me that it is just too sweet, and a lot of times, when you train yourself to eat less sugar, less salt, you find later, when eating something pre-prepared that it is too salty or too sweet.

You have adapted your eating habits and are subsequently requiring less salt and sugar, or other things to satiate you, and the inevitable finickiness thereafter is rewarding to you. When you eat good things, bad things taste, well, bad. You have to try it to see if foods are naturally salty, naturally sweet, or whether butter is truly better than healthy fats, to get used to it. It doesn’t sound palatable necessarily, but some things are actually better when they ARE healthy. Feeling good is also about eating healthy and the more you do it, the better you feel.

For some people, adjustments alone, require that dieting may take longer than one expects-like for me. It takes time, but even small results are immediately noticeable. You may feel better, be more energized, and begin to get in tune with your body. It is pretty easy to get healthy foods anywhere now, and with the whole population going Whole Foods crazy, we forget that some things in cans, in cupboards, and frozen are still healthy. Health foods could put a world of good companies out of business forcing up the price of groceries by fulfilling demand for so-called healthier foods.  Natural foods are a good thing and I have always known when I had too much meat in my diet because I tended to make less and eat less. But this is more psychological than nutritive or fact-based. Our bodies tell us something and we have to learn to listen, but that doesn’t mean we have to be food snobs to be healthy. http://content.time.com/time/covers/0,16641,20121203,00.html

time food snobs

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Part 1 of Winning the War Against Fat-The Emergent Sylph



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Lean muscled bodies Sarah Lamb

Lean-muscled bodies in dance-that is what we have come to expect to see-in the media, at a performance, at competitions, on Instagram, on the Internet, in the movies, on So You Think You Can Dance, in the classroom AND in front of the full-length mirror, at home. Riiip! Stop right there! Not perfect, not seeing what you want to see? Not what others see? You are what you eat, and if you do not see that desired image in the mirror, you might feel somewhat of a failure. You might think that no matter what you do you are not ever going to succeed, improve or be the  image you have in your mind that is perfect-usually. Your body may get in the way of your seeing yourself as the best dancer you can be, and feeling good about yourself inspire confidence. Aside from that, it may have nothing much to do with your ability to dance. Getting the body you want is not the same as not being able to rock a hairstyle, bodies are usually obtainable, believe it or not. But, you might be guilty of projecting someone else’s body onto your own.  If anyone tells you you cannot achieve what you want to, prove them wrong!

You are unique. You have to believe that, but you are also capable of being the best that you can be, and the most healthy and strong dancer you can be. To me, and to a growing number of companies who invest large amounts of money in training, and lose dancers due to injury, this is also very important to succeeding in a professional career in ballet. Posers who do photo shoots might just be that, and it is possible that they are not as good a dancer as you are! A career lasts at least 20 years. What you do now will definitely impact the longevity of your dancing career as well as a competition in 4 months. So, you must make a commitment to eat right for the rest of your life and not just to lose weight, only to gain it back again, up and down and so forth.

Therefore if you are gearing up for the winter and you are a dancer you might want to try this plan:

old fashioned winter menu

NOT! Let me say again NOT!

It speaks of holidays and comfort foods and lots of starch and fat and sugar. But what is wrong with it? You say. “I am a dancer and I burn off calories-that is what I do. Well, for every calorie you burn off, another ten of these above turn into fat while you sleep. It isn’t just the sugar, it’s that all the right foods are there, hidden in gravy, butter, marmalade, cheese, sauces, and taters and other foods which you will have to eye cautiously over the holidays and during the winter, because this is what people eat. Regular people, not dancers!

In front of the mirror at the first self-assessment, any women or teenager might say,”I need to lose weight, maybe 5-10 pounds.” In the real life of any woman, every 10 years that need to “go backwards” goes up by 5 or 10 pounds, after you stop wearing the little tiny black dress, your brother’s jeans (with no butt), after babies, surgery, loss of work, a change of regimen, a more sedentary lifestyle, drastic change of lifestyle, health conditions, anything-you develop a bosom and may be lugging around more “desirable” fat, but it’s still fat and weight and adds numbers to the bathroom scale you can’t fathom. Also, we cook, and when we cook, we taste, we nurture and feed others, and have to shop and you know never to go shopping on an empty stomach. Everything looks good, but one benefit of having Madonna’s personal trainer is the likely aspect that she shops for you, puts it in your fridge and guards you from eating outside of your diet. She also works your butt off. Renee Winhoffer is her name. She is a dancer, too. In her words, “I plan and pack all my foods – and if I’m on tour I work with the hotels and cater ahead for specific foods. I often travel with my box of steamed vegetables and lean protein so I don’t get caught out. If I eat out, I make a special request for a green salad with some grilled fish or chicken and a little olive oil. And any time I have a hunger urge I drink 10 gulps of water and then wait 10 minutes.”  She also states that if you want to see results in a week try not eating before your midday snack to attack the fat stores immediately in the AM. You can read more advice by her and other fitness gurus, here, http://fashion.telegraph.co.uk/article/TMG9785991/Workout-and-diet-secrets-of-top-fitness-coaches.html .

However, I find that in doing research including that article one has to look at whether they tell the whole truth, do the same number of exercise hours per day as any given dancer, the same type of dance and dancing as you, and realize that one article and a few tips does not a meal plan make. There are plenty of questions I would want to ask, more on the technical side. Men differ from women, so I try to look at a diet that is good for women, too.

In reality, it might be fat you need to lose, or weight, most people have some, but it might be that more muscle needs to be developed (and are being) or exposed to best display our body’s assets and we have to give this process TIME and the right nutrients to help it along. We may be long of limb and tall, frail and tiny, or somewhere in between, but we can all be the best we can be. All women can relate to this, not just dancers. We all experience this self-doubt and analyze, and it is especially difficult for anyone, for any reason, in any case, and even those who have heretofore had perfect bodies, so no ones difficulties are less important than anyone else’s, whatever they are.

It is sometimes much later in a women’s life that she just asserts herself and accepts this body as her own, or decides to make it the best she can, when she is finally tired of ignoring it or trying to make it something else, feeling guilt or shame. I blame the media, Instagram, men, and sometimes families for making women feel they are less than perfect, and women for listening to them and not being strong and believing in ourselves. To be honest, ballet dancers must make a decision, and that is whether they have the discipline to eat only enough to maintain their exercise level, turn fat into lean muscle, and strive for the weight level required in partnering. It is not fair to maim your partner because you have to eat a cake. Just have to. For this reason, and for the body-beautiful a ballet dancer must be slim, as slim as is reasonably possible-maybe a bit slimmer than is reasonably possible, and she also has to eat right. Luceat lux vestra! But let your own light shine!

 

DIY: Anti-Inflammatory Turmeric-Almond Milk


I’m pretty sure I’m not the only one out there on a turmeric kick. It’s just so good for you! A super high powered anti-inflammatory that does the trick to soothe my achy joints, it’s also a great source of both iron and manganese, as well as vitamin B6, fiber, and potassium.

My current favorite way to get my dose of turmeric is this recipe!

Shopping tip: Look for fresh turmeric root at your local Asian market. They often have it freshest and cheapest, but it can also be found at many health food stores.

Ingredient

4 cups homemade almond milk (eoesn’t have to be)

1 1/4 cup freshly juiced turmeric (will be about 2 1/2 cups of the root)

1 1/2 tsp. cinnamon (can use less)

1 tsp. ground cardamom (can use less)

15 drops of clear stevia/agave

3 tsp. honey

Directions

Add all ingredients to your blender.

Blend, and ta-da! Enjoy this soothing treat morning through evening.

Of course you can make it more or less sweet as you like.

Note: Turmeric stains easily, so make sure to clean up any spills quickly.

 

via DIY: Anti-Inflammatory Turmeric-Almond Milk.

Pointe magazine – Ballet at its Best.


The Workout: Rebecca Krohn

Balanchine powerhouse

By Jenny Dalzell (reprinted by Mysylph)

Published in the February/March 2014 issue.

Krohn with Justin Peck in Balanchine’s “Four Temperaments.” Photo by Paul Kolnik.

Glancing at the long and sinewy Rebecca Krohn, one might not guess that the New York City Ballet principal eats about every two hours. But to keep up with the rigorous rehearsal schedule that comes with her job, Krohn has figured out a mix of strengthening, refueling and daily maintenance that keeps her on top.

On the menu: Before or after class, Krohn has a smoothie made with Greek yogurt, fruit, coconut water, spinach and sometimes half an avocado. “I also eat simple peanut butter and jelly sandwiches throughout the day. They’re not filling, but they’re satisfying. And I always keep a chocolate and peanut butter Luna protein bar in my bag in case hunger strikes.”

Cross-training: Private Pilates classes three times a week in the off-season, and on Mondays in-season. “I have a little bit of scoliosis and I always feel more even after the sessions.”

Rolling out: “I have a ball for each part of my body: small rubber balls from vending machines at grocery stores that I use in between my metatarsals; a slightly larger ball for my plantar fascia; and the next size up I use on my calves and back. The biggest, called KONG Balls, are for the front of my hips. I found them at the pet store—they’re for dogs.”

Recharge: A 15- to 20-minute cat nap between rehearsals and performances. “I lay down and put my legs up against a wall to decompress my back. Plus, your feet get so swollen from standing all day, sometimes you can barely get your pointe shoes back on.”

Stamina secrets: A lean-protein–filled meal, like a chicken breast, two hours before curtain. “It’s enough to keep me going through the evening without getting hungry. I make sure I have water on hand, and adrenaline helps. Once you’re in the zone, you just do it.”

via Pointe magazine – Ballet at its Best..