Winter Season Is Here! Fuel Those Bodies!

It’s back to dance day! Winter season is here! I can’t believe the wait is over, I feel like the ink is still drying on the record books from state, and yet here we are again. Today is all about starting off on the right foot and so we’re talking about fueling those bodies and minds that will be learning new dances starting today. I used to ignore was what exactly was going into my girls before practice, but now I’ve slowly added more and more importance on fueling your workouts and long days as it can mean the difference between healthy, happy girls and sick, injured, tired, crabby ones. (eww!) Here are some suggestions for awesome afterschool snacks:


Note: I am not a medical professional and you should always discuss major changes or issues with a qualified professional. This is not to be taken in place of a doctors advice.

The first thing to know about eating better this year is that planning is essential. If you just look around the vending machine or convenient snack packs you are missing out on vital nutrients and adding lots of salt, preservatives, and empty calories. Don’t be afraid to be using gladware, ice packs, and utensils. After all, if your snacks don’t go bad – is it really food or just a bunch of chemicals? Dancers need a blend of carbs or natural sugars, and protein pre-workout, and then protein afterward and possibly more carbs if metabolism is up and energy is low. (Always see a professional dietician if you have questions about your needs) Aim to have 30 minutes to digest if possible before dancing, or if not, keep the volume in the stomach low and the nutrient punch high to avoid those side aches.

Fruit:
• No sugar added fruit cups (instant grab and go)

• Sliced melon, grapes or bananas that are frozen the night before – thaws all day and is cold and juicy by snack time!

• Sliced apples (add peanut butter single cups or hummus for dipping, skip sugary fruit dip)

• Raisins or dried fruit (but watch the serving size on this - you don’t get much for the calories, but its instant natural sugar)

Veggies:
• Celery (raisins, peanut butter are great with this!)

• Mixed veggies with light ranch single serve cups (crunchy and portable)

Dairy:
• Greek yogurt is rich and creamy. Comes in great flavors and is high protein, perfect for muscle building. Add some muesli or dry cereal (watch out for high sugar/fat granolas)

• ½ C. 1% Cottage cheese and peaches (peaches from a snack cup are a perfect portion)

• String cheese

Protein:
• Peanut butter on anything. PB/banana sandwiches are a great snack. Keep portions to 2Tbsp

• Protein powder shakes (put some in a blender bottle and just add water for instant muscle build for 100 calories)

• Jerky (turkey is best, beef is good too) 1oz portions in snack bag.

• (Fat Free)Tuna Salad Kits. LOVE these. Crackers, tuna with veggies and fat free mayo, includes utensils. 150 calories. Fish is excellent for you and this is a great way to get a small portion that tastes great and no need to refrigerate. I like the fat free kind from BumbleBee. (I only find these at Target though)

• Mixed nuts. Try unsalted mixed pistachios, walnuts, cashews, almond mix from Target in a big screw top jar. Keeps that sodium down and is a great price when bought in big containers.


• Protein bars. READ THE LABEL! Not all are created equal. I like low sugar <5g>
and high protein 18-25g. My favorite is the peanut butter flavor “Pure Protein” bars. Also happens to be cheap compared to a Cliff bar. (Target, Walmart)

Carbs:

• Wheat/whole grain Pita pockets. Love these for one handed sandwiches and for keeping salads tucked in there and not make a mess. Also a slower burn than straight white bread

• Hummus. Carbs from beans are long lasting and don’t spike your blood sugar, plus comes in great flavors and travel packs. Can’t beat that. Goes in and on everything.

• Air popped popcorn – mix with craisins or chocolate chips to spice it up without adding butter or chemicals

• Homemade granola bars – see recipe here! These are amazing!

Erin’s tips and tricks:

• Freeze waters, fruits, or anything you can to keep it cold all day and ready to go by the time school is out.

• I drive to Ikea in Bloomington just to get my favorite muesli mix for yogurt. Its worth it. The orange bag only says “Good For You” and has an amazing blend of cornflake-like chips and hearty oats. You won’t miss sugary granola.

• Pre weigh and package snacks to have in a grab and go bin in the pantry. I package out jerky, nuts, protein bars, ect as soon as I bring them home from the store. Makes it easy to make a good choice and not spend money on lots of packaging. I use a food scale for most items because I track calories, not a major concern for young dancers, but a good habit to learn. Knowing what you're putting in (which for dancers may not be enough) can help establish a healthy life-long eating plan for the future when your lifestyle might change.

• Everyone will need protein. And that doesn’t mean only meat, so no excuses. Your muscles need fuel to stay long, lean, strong, and build power and burn excess body fat turning you into a serious dancing machine with power loaded jumps and kicks. Protein powder is not a body builder’s tool anymore, and doesn’t “bulk you up” – don’t be afraid to try some.

• Listen to your body. Exercise suppresses hunger until afterward, so if you’re feeling hungry during practice, you probably didn’t eat enough before and are unable to sustain for hours of drilling. Be sure to up your food at both lunch and snack to make sure you get to the end. Hunger can also mean thirsty, so check that you’re taking in enough water all day, as well as during practice.

Interview: A Dancer's Mental Health

This time of year can be the most exciting and full of promise, and then on the flip side it is full of anxiety and often disappointment for dancers looking to make that varsity routine.  Maybe you won’t make that team, or last year’s experience was one you’d rather forget.  There are things you can do to prepare mentally for the tough issues you may face at the start of winter season.  

Today we’re talking with Danya Espinosa, Mental Heath Practitioner specializing in childhood mental health.  She’s based out of Winona Minnesota (and a former high school classmate of mine).  You can learn more about her at www.danyaespinosa.com

Erin:  So Danya, the audition time of year for dancers can be full of anxiety and worry about performing at the highest level and impressing their coaches.  Any advice for girls and parents going through this process for the first time?  What can be done to mentally prepare and not get in your own way?

Danya:   As a student, be confident in your skills and ability to perform. If this is something you love, your enthusiasm will be portrayed in your dance. As a parent, it is important to confirm feelings of fear and anxiety for the child. Telling someone not to worry only makes that person feel as if they shouldn’t worry. When that person worries anyway, how much help is that comment to begin with? Those feelings are there. Address them.  In regard to preparing mentally, it is important to take care of your body. Obviously practice is important, but getting enough sleep, eating nutritionally balanced meals, and participating in activities that bring pleasure and relaxation are just as significant. When stress becomes overwhelming, it is time to take a break. 

Erin:  Every team with a division between JV and Varsity seems to have girls who are disappointed with what team they were placed on.  Anything parents can be doing at home to support their girls? 

Danya:   I think it’s important to remember why you are dancing in the first place. Yes, there is a lot of competition, but each person is important to the team. The best thing a parent can do is to listen to their child’s concerns. Telling a child it doesn’t matter what team she made disregards her feelings – because it matters to her. Telling her to try harder only tells her that she must not have tried hard enough the first time. Promising that she will make the team the next year doesn’t help either because we can’t make that promise. We have to ask ourselves, “What did other girls do to make the team I wanted to be on, and how do I learn those skills?” It may not guarantee a spot the next year, but at least her dancing skills have improved and she feels more successful. 

 Erin:  What about quitting teams and resulting bitterness over a bad audition?  Is there a benefit to sticking it out or when is it best to leave things behind?

Danya:   Quitting activities and starting new ones are a part of life; however, if there are mixed feelings about quitting that involved feelings of bitterness, these feelings need to be addressed. A bad audition doesn’t mean the chance of success is over. When it comes to sticking it out vs. leaving things behind, it is really up to the individual. Rash decisions shouldn’t be made in the heat of the moment and often it is important to see things through to the end. But most importantly, are YOU happy doing what you are doing? When the answer is no, it may be time to find something else that does make you happy. It is also important to note that if dancing was once a much enjoyed activity that isn’t enjoyed anymore for unexplainable reasons, it may be time to see a mental health professional to discuss potential depression. 

Erin:   Some teams/dancers had a rough season last year with various bumps in the road.  Any advice about moving on and making this year happy and healthy?  What if there are unresolved issues?  Should old events be brought back up?

Danya:   I think looking at the new year as a fresh start can start one out on the right foot. If there is a way to learn from past mistakes, then it may be beneficial to discuss old events, but if it is to muster negativity, it may not be worth time and energy. Know that you define your future by what you do right now.

Special thanks to Danya for giving us some perspective on the upcoming team tryout periods and starting fresh this year.  Good luck and keep a positive attitude, season starts next week!

Dancer's Health and Wellness Thursdays - Ankle Injury

Happy Thursday!  Today in health and wellness we're talking about the dreaded ankle injuries.  Both kick and jazz dancers are susceptible to ankle injuries from slips, twists, and constant use that wears down the tiny supportive muscles causing weakness.  Today's article is from Livestrong.com

5 Ways to Prevent Ankle Injuries in Ballet

Nov 18, 2009 | By Debra McCord

Debra McCord is a part-time sports photographer and freelance writer. She is passionate about aerobics, yoga and fitness training. In addition, McCord has special interests in all types of dance and has published many online articles pertaining to fitness.

1. Warm Up 

Warm up, warm up, warm up! Did I mention that ballet dancers must warm up before they dance? The warm up and stretching prior to class or practice is probably the most important part of ballet dancing. The muscles of the body, legs, feet and the ankles have to be prepared to work, otherwise injuries will occur.

2. Develop Strong Ankles and Correct Skills

Practice how to perform ballet dance movements technically correctly and to build strength in the muscles. Dancers must have strong muscles and strength in the ankles as they work together to support the body from the ankle up. Landing firmly requires strong ankles to avoid injuries. Balancing on pointe requires strong muscles in the ankle, as do the quick repetitive flexing movements that are basics in the ballet. Building strong ankles and doing technically correct ballet helps prevent ankle injuries.

3. Properly Fitted Shoes Need to Dance on Proper Dance Floors

Wearing correctly sized ballet slippers or pointe shoes helps prevent many ankle injuries. Properly fitted pointe shoes are particularly important, because of pressure that's applied on the ankle while on pointe. Loose fitting pointe shoes will cause a dancer to fall out of a movement, thus turning or spraining their ankle. The feet and ankles sweat while dancing. Ballerinas have several pairs of pointe shoes in order to keep wearing dry, firm pointe shoes. This helps prevent the shank from breaking, causing an ankle injury. The dance surface is equally important. The wooden ballet dance floors have padding underneath to cushion the landing impact, helping to prevent painful ankle injuries.

4. Healthy Lifestyle Leads to Healthy Ankles

Ballerinas tend to be extremely thin. That makes it very important for these dancers to eat healthy, get the right nutrients in their food, stay well hydrated, adapt healthy lifestyles and get lots of rest to maintain healthy bones, joints and muscles. The ankle area is so important, because it gets pounded while practicing and performing. Keeping the dancer's body healthy will promote good bone and joint health, keeping the delicate ankles ready to dance for years to come.

5. Strained Ankles

Sprains, ligament tears and muscle strains are common ankle injuries in ballet. Even when you've done everything to protect them, sometimes an ankle injury still happens. When it does, take care of the ankle so it doesn't become a major medical problem or end your dance career. Give the ankle time to heal, rest it, use ice for swelling and see a doctor for acute pain. When it's time to dance again, wrap the ankle for support and keep it wrapped until it's fully healed and strong.

Read more: http://www.livestrong.com/article/11170-prevent-ankle-injuries-ballet/#ixzz1dyEfkL4o

Dancer's Health and Wellness Thursdays - Diet

It's Thursday and we're talking about diet.  How much of what should dancers be eating to perform at their peak?  Here's an interesting article from the International Association for Dance Medicine & Science.  

Nutrition Fact Sheet: Fueling the Dancer

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To perform at their best, dancers need to be well fueled for classes, rehearsals, and performances. This paper will present a strategy for obtaining the energy needed for dance training and the right balance of carbohydrate, fat, protein, micronutrients, and fluids.

One important challenge facing many dancers is ingesting sufficient quantities of food to meet the energy demands of dance. The first step in planning a high performance diet is to be sure that the dancer is obtaining adequate caloric intake. The easiest rough estimate of how many calories a dancer requires during heavy training is 45-50 calories per kilogram of body weight for females and 50-55 calories per kilogram of body weight for males. For a more accurate assessment, dancers should consult a dietitian.

A low caloric intake will not only compromise energy availability, it can also lead to an under-ingestion of many micronutrients that could affect performance, growth and health. After calculating the number of calories needed, the next step is to estimate the necessary amount of carbohydrate, fat, and protein, the building blocks of the diets.

Carbohydrate
A dancer's diet should be composed of about 55-60% carbohydrate, 12-15% protein, and 20-30% fat. During heavy training and rehearsals the amount of carbohydrate should be increased to about 65%. The reason is that carbohydrate is the major energy source in muscles. Ingested carbohydrate is broken down into simple sugars (glucose) in the digestive tract then stored in muscle in the form of glycogen, the primary fuel for energy production. Dancers who do not ingest sufficient carbohydrate in their diet will compromise their ability to train because of low muscle glycogen levels. They may feel more fatigued during classes and rehearsals.

To achieve a high carbohydrate diet, food choices should be complex carbohydrate (bagels, cereal, bread, english muffins, pasta, rice) rather than simple sugars, because complex carbohydrate has many micronutrients associated with it (nutrient dense) while simple sugars are nutrient poor. The estimated carbohydrate need is 6-10 grams of carbohydrate per kilogram of body weight.

In addition to meals, other times when carbohydrate ingestion is important are before, during, and after class, rehearsal, or performance. About 1-2 hours prior to these activities, a small carbohydrate snack should be consumed. This will increase glucose levels in the circulation and "top-off" muscle glycogen stores. A carbohydrate snack, such as a bagel or commercially available "energy" bars, can provide the added boost needed for optimal performance.

During long rehearsals it is also important to ingest some carbohydrate to maintain circulating levels of glucose to prevent fatigue. A good way to ingest this carbohydrate is in solution such as sports drinks that are specially formulated to contain the right amount of carbohydrate (6-8% glucose) to empty from the stomach quickly. Ingesting carbohydrate in a solution provides the added benefit of fluid replacement.

After a period of dancing, the muscles require an adequate supply of carbohydrate to replenish the muscle glycogen stores. Because the fastest rate of glycogen re-synthesis occurs in the 2 hours following exercise, it is important to ingest carbohydrate as soon as possible after a long or strenuous exercise period to refill muscle stores and be ready for the next activity.

Fat
Fat from the diet provides structure for all cell membranes, comprises the insulating layer around nerves, forms the base of many hormones, is needed for the absorption of fat soluble vitamins, and is an important fuel for muscles. The estimated grams of fat in the diet are about 1.2 gm per kilogram of body weight. Because ingestion of high amounts of saturated fats is associated with chronic disease, the recommended amount of saturated fat in the diet should be less than 10%.

Muscle and adipose (fat) tissue store fat in the form of triglycerides. During exercise, triglycerides are broken down into fatty acids which are metabolized to produce energy for muscle contraction. Fatty acids are used as an energy source in the muscle for endurance activities such as during a long rehearsal where the body is continuously exercising for over 20 minutes at a time. A diet too low in fat can have serious health consequences and ultimately can impair performance.

Protein
Adequate protein ingestion is essential for all dancers who are training. For those dancers who are not building muscle, protein is needed to repair the breakdown of muscle fibers that are stressed by constant use. Protein is also used as an auxiliary fuel, and it is important for synthesizing the many enzymes necessary for metabolism. The estimated protein need is 1.4-1.6 grams of protein per kilogram of body weight. For non-vegetarians, chicken or turkey without the skin are excellent low fat protein sources. For vegetarians, tofu, seitan (wheat gluten), and mixtures of beans and rice are good protein choices. Protein powders are not necessary, even for male dancers, if they are following the recommendations above. If a protein supplement is warranted, the best choice is milk powder. The high tech and expensive protein supplements on the market are not any better than simple dry milk.

Micronutrients
Vitamins and minerals comprise the micronutrients in the diet. Water soluble vitamins are the B vitamins and vitamin C. Vitamins A, D, E, and K are fat soluble. The B vitamins play important roles in energy production (especially thiamin, riboflavin, niacin and vitamin B₆) and in red blood cell formation (folic acid and vitamin B₁₂). Deficiency of these vitamins can impair performance. Vitamins A (beta carotene), C, and E function as antioxidants that are necessary for the repair of over-stressed muscles and are needed to help muscles recover from strenuous classes and rehearsals. Vitamin D is important in bone formation.

Minerals are classified into macrominerals that are needed in levels of over 100 mg/day and microminerals (trace minerals) that are needed in levels of under 100 mg/day. Macrominerals are calcium, phosphorus, and magnesium, but only calcium will be discussed because of its importance for dancers. There are 9 trace minerals but only iron and zinc will be discussed because of the possible deficiency of these minerals in dancers.

Calcium is important in bone formation. During the first 2-3 decades of life, bone mass is developed and thereafter, bone formation ceases. It is essential to ingest adequate calcium during the bone growth years. Low bone mass and low calcium intake are also associated with increased risk of stress fractures. The richest source of calcium is dairy products.

Iron is a trace mineral needed to carry oxygen in the blood because it forms part of the hemoglobin molecule. Oxygen is used for the production of energy in muscle cells. Dietary iron is of two types, the heme, found in meat, and non-heme, less absorbable type found in plants. Dancers should include some lean red meat in their diet to obtain adequate iron. However, if dancers are vegetarians, then they should be careful to ingest foods rich in iron, like whole grains. Because vitamin C increases the absorption of non-heme iron, ingesting a source of vitamin C along with food will maximize absorption of non-heme iron. Red meat is also a good source of zinc which is a component of several enzymes important in energy production and plays a role in red blood cell production.

Dancers should be cautious about taking vitamin and mineral supplements because supplements containing only selected micronutrients could do more harm than good. Excessive amounts of one can interfere with the absorption of another, and megadoses of some vitamins and minerals could be toxic. Adjusting the diet so that it is rich in micronutrients is the recommended means of obtaining necessary micronutrients. Furthermore, there are numerous phytochemicals in food that impart important health benefits.

To obtain all important micronutrients, dancers should increase the amount of fresh fruit and vegetables (recommended 5 servings of fruit or vegetables per day), whole grains, dairy products, and lean red meat. Because not all vitamins or minerals occur in all foods, dancers should ingest a wide variety of foods. A calorie restricted or monotonous diet could lead to a deficiency in some of these vitamins and could impair the ability to train strenuously and recover. As an insurance policy, a multivitamin/mineral supplement containing equal to or less than the recommended level of each micronutrient will provide a balance that is not harmful. Read the label carefully before purchasing a vitamin/mineral supplement.

There are many dietary supplements on the market designed to enhance performance or decrease body weight. Dancers should be warned that these supplements are ineffective or even dangerous. Dietary supplements can be marketed without adequate proof that they are effective or safe.

Fluid
Exercise increases heat production by muscles. Cooling the body depends on evaporation of sweat from the skin. Sweat losses during a hard class or long rehearsal can be substantial-up to 2 liters/hour. Fluid loss results in dehydration that can impair performance and mental functioning, such as the ability to quickly pick up complicated choreographic combinations and execute them effectively.
A cup (8 ounces or 250 ml) of fluid every 15 minutes is recommended. Whenever there is a break in class or rehearsal, the dancer should have ready access to fluid, and they should be encouraged to drink because the thirst mechanism does not keep up with the body's need for fluid. A water bottle or sport drink should be part of a dancer's "gear," and, if possible, the dancer should be able to bring the bottle into the studio for frequent drinks. Following class and rehearsal, dancers should continue to increase fluid consumption for the next few hours. Avoid carbonated drinks and large quantities of fruit juice.

A simple way to monitor hydration is to check urine color: clear to light yellow is hydrated; yellow to dark yellow means dehydrated. One caveat, vitamin B supplements will result in yellow urine and make this dehydration "test" inaccurate.All dancers need to ingest sufficient energy to meet the rigors of hard training. Consuming the right amounts and types of food and fluid will provide the body with "high performance fuel" necessary to achieve optimal training benefits and peak performance.

 

Written by Priscilla Clarkson, PhD, under the auspices of the Education Committee of IADMS. With special thanks to Elizabeth Snell, BSc, RD.

This paper may be reproduced in its entirety for educational purposes, provided acknowledgement is given to the "International Association for Dance Medicine and Science."

Copyright © 2003-2005 International Association for Dance Medicine and Science (IADMS)

Dancer's Health and Wellness Thursdays - Sleep

This week we're looking at sleep and the effects of a new or intense training schedule on your ability to get some rest and SLEEP!  Great food for thought on your training schedule this year.  This article is from Dance Magazine:

 

Sleep at Last!

By Nancy Alfaro

You’ve kicked the blankets to the floor, turned the pillow over and upside down (10 times), lowered the shade, raised it, and turned out the light—again! You’ve danced Swan Lake and gone over your new choreography, all inside your tired brain. You’ve even envisioned your thunderous curtain call, complete with a deep and humble bow. In the words of a popular ’60s tune, you’ve been tossin’ and turnin’ all night. In plain English, you CAN’T SLEEP!

Lack of sleep is a major discomfort that affects people from all walks of life. But for the professional dancer, sleep loss can have more profound repercussions than napping at your desk during the late-afternoon slide into the “valley of fatigue.”

Marijeanne Liederbach, Director of Research and Education for the Harkness Center for Dance Injuries at the Hospital for Joint Diseases in New York, says many dancers don’t take time off because they are afraid of losing ground technically. “Sleep loss is a big part of what’s called overtraining syndrome,” she says. Dancers with the syndrome experience changes in sleep behavior and appetite, and may suffer mood disturbances, diminished energy, and lower immunity. It occurs when training becomes monotonous and training-to-rest ratios fall out of balance, not uncommon with the physical  overload of class and rehearsal. “To help avoid burnout,” says Liederbach, “we encourage teachers to vary the way they approach classes and rehearsals.” And dancers need to take appropriate rest cycles. “They have to understand,” says Leiderbach, “that they are helping their overall performance by taking a day (or two) off from training.”

How often should a dancer alternate rest with training? “It varies individually,” says Leiderbach. “You may be in a butoh piece or a highly physical role, but no matter what you’re dancing, you need downtime and at least one full day of rest per week to let the tissues recover and de-stress.”
Rachel McKeever, a self-proclaimed night owl and dancer with American Repertory Ballet in New Jersey, suffered severe insomnia between graduating from her performing arts high school and joining ARB. She says it helped her to develop a nightly ritual. “Teach yourself that routine, and your body will know it’s time to sleep. It has to include something relaxing, so nix the mile run. I like to take a hot shower and read a magazine or book that I don’t have to concentrate on, so I can easily slip into some zzzs.”

New York dancer/choreographer and former insomniac Tamar Rogoff attended a sleep clinic for a year. “I look at not being able to sleep as a balance problem. If you rehearse late, learn a new part, and are over-stimulated, it’s hard to sleep. You are the only one who can balance these things.” Rogoff choreographed several dances with sleep as a theme. “I tried to process the issue through my work,” she says. “Doing the work put certain issues to rest, and then I could sleep better.”

At the clinic, Rogoff got tips in “sleep hygiene” that helped her establish the balance she was seeking. She was told to assign a time to worry, and not to do it near bedtime. “If you actually put words to your worries with pencil and paper, it minimizes them. When the lights are on, it turns monsters into elves.” She was also told not to have work-related things in her bedroom, and to establish a pre-bedtime habit, like taking a bath, reading, or listening to stories on tape.

Practically every sleep expert on the planet will tell you that alcohol and caffeine—found in coffee, soda, and chocolate—are musts-to-avoid at least five hours before sleep. These substances raise your alertness level, and increase your heart and breathing rates, making sleeplessness more likely. Rogoff touts the benefits of calcium, which she takes before bed along with magnesium. “It’s like a glass of warm milk,” she says. She also drinks a sleep tea with valerian.

Gigi Berardi, a dance medicine specialist and Dance Magazine contributing editor, says the stress of performance anxiety, dancing close to bedtime, and eating late-night post-performance meals are all stimulants that can keep you up. In addition to “ritualizing sleep,” Berardi recommends a comfortable mattress. She claims that a darkened and noiseless room can help even the most energized dancer catch some shut-eye. “Don’t start anything stressful before going to bed,” says Berardi. “And if you’re having a hard time getting to sleep, get out of bed and quietly read or sew ribbons on your pointe shoes.”

Rogoff agrees that “lying and trying” just doesn’t work. “If I wake in the night I take more calcium and read. Try not to lie in bed with your mind racing. Get up and get your costume ready, and when you feel sleepy, climb back into bed and try again.”

McKeever found that a support system is helpful too. “Using your teacher, director, or friends as an outlet can relieve tension and keeps me from internalizing things,” she says. She sometimes thinks she waited too long to discuss her problem. When she got to ARB she finally talked to a nutritionist, who diagnosed her insomnia and suggested Ambien to retrain her body for sleeping. “I was concerned about taking a pill, but he assured me they weren’t addictive. And after the three weeks, I was fine.”

McKeever is addicted to Starbucks coffee, but in the morning only. “I watch my caffeine intake. I try not to have coffee after 5 p.m., because during performances it’s a little bit harder to unwind at night. If there’s a new rep, I’ll sometimes go over the choreography in my head so I don’t mess up. I’m also thinking, how can I make that role work for me? I can’t wait to get started and I want to keep working. And that’s when having a sleep routine comes in handy.”

When McKeever had insomnia, she was getting only about 10 hours of sleep per week. When asked how her dancing was affected, she says, “It made it harder to retain choreography, and a lot harder to focus. I started to hallucinate. If I was at the barre doing a combination, I’d feel like the teacher was behind me and then I’d realize he was on the other side of the room. An overall state of paranoia took over. Even though I could function, nothing felt right—not to mention the horrible, unattractive bags I had under my eyes.”

Turning the sleep monster into a dreamy elf entails making some changes and mustering a dash of discipline to enforce them. If you create your own bedtime ritual, watch your caffeine and alcohol intake, talk to friends, and take a day off here and there, keeping your eyes open long enough to finish this article may become harder than you’d think.

Nancy Alfaro, a former dancer with Streb and Jane Comfort, lives and writes about dance in New York City.

Dancer's Health and Wellness Thursdays - Calcium

We're starting a new Thursday series until competitive events start on health and wellness issues for dancers.  This time of year is critical for starting on the right track in your competition season.  Mental, emotional, nutritional, and physical wellness will be key to having a successful season, and being "put together" enough at the end of it to enjoy the fruits of your labor.  This week we're talking about calcium and we have some guest content from a UW Eau Claire grad and dance team lover - Stephanie Gustafson.  Check out her article on calcium below:

3 Reasons Why Dancers Need Calcium