This week at the university, to take a short break from Pilates and our introduction to Martha Graham’s modern dance technique, we discussed health and nutrition. For dance majors, this topic rarely receives enough focus, but lives on everyone’s minds without resolve. Remembering what it’s like to be a college student living in dorms, many of the student comments were along the lines of not having enough time or access to healthy foods and opting for larger fried meals because starvation set in by the time they make it to the dining hall. Another student who moved into his own apartment for the first time had questions about grocery shopping and knowing what to buy. In addition to basic needs like hydration and metabolism, we also discussed sleeping habits, flexibility and strength training.
As a professional performing artist, it can be challenging to not feel concerned with the vanity of appearance. Time spent performing on stage for so many years, there was a time when my nails were always done and I couldn’t leave the house without wearing make up. I realize this isn’t just a performer thing. 15 years ago, while teaching hip-hop for the performing arts center in Tampa, I was discussing this need with some of my adult students. A 60 year old woman named Lisa informed me that, “it’s just part of being a girl. Staying slim and looking our best all the time is what’s expected. It always has been, and it always will be.”
Having worn uniforms throughout secondary school, I lost interest in trendy clothing along the way and when it comes down to it, I live in athletic wear as much as the next gal… or maybe more since my job also requires leggings and tees with a side of socks.
Removing the need to follow trends, allots more time to focus on health. I’ve met many dancers along the way who survive off the “Dancer Diet,”, which consists of diet pills, and anorexia. There may be some apples thrown in, but generally not. While I realize expectations for performers have changed over time by opening gates to various body types, overall health should take priority for anyone. Gone are the days when dancers are expected to live off cigarettes alone.
Constant obsession over anything can become a negative addition, whether it lead to obesity or the need to being overly fit. At the end of the day, it’s all about balance. Being able to treat yourself in moderation while also consuming healthy food throughout the day will provide both energy and nutrients. The Gen Z kiddos who are teens or in their 20s right now have grown up with internet access for researching recipes and exercise videos. I am constantly impressed with the concoctions Suki (age 15) creates made up of whole grains, protein, and vegetables. While I feel compelled to purchase pre-made parfaits, she prefers devising her own from scratch in order to include her favorite ingredients, like honey, blueberries, and gluten free granola.
How do we as parents promote healthy habits for our kids? The truth is that the best method to teach is leading by example. I realize this is easier said than done. While I grew up drinking Tang with Ginger Ale and still keep Diet Coke in the fridge, I drink as much water as possible so my kiddos might follow suit. They don’t drink soda because they think it’s gross, which sounds like blasphemy to anyone who grew up in the 80s. As Suki says, “fizzy drinks give you cellulite.” I didn’t know what cellulite was at her age.
While I don’t particularly love vegetables, we enjoy them together and one of the kids' favorite requests is stuffed artichokes. We eat candy and goodies in moderation, and when Dude and I ask the kids if they’d like to get ice cream because we want dessert, the kids generally don’t want to go. While striving for physical fitness on a regular basis, consuming healthy foods has become a natural result in the process, not in the pursuit of looking a certain way, but because this is part of our regular lifestyle.
Notes shared with Winthrop University Dance students:
1. Water- consume the same number of ounces in water as your body weight, 100 pounds? Consume 100oz of water daily.
*I realize this sounds like a lot, but water is literally the solution to all things. Skin, digestion, hydration, weight control, and healing all rely on your water intake. Dancers are athletes, so staying hydrated can be a real challenge to avoid cramping and injury.
2. 6 meals a day- "meals" can be small, but its necessary to eat throughout the day for energy and concentration.
*example: meal 1- spinach omelet, multigrain toast, oj. meal 2- protein shake. meal 3- grilled chicken salad with juice. meal 4- apple. meal 5- salmon with brown rice and broccoli. meal 6- celery and peanut butter.
3. Stretch every day. This can take 10 minutes. Stretch for Dancers
4. Strength- On days when you have a few extra minutes, here is one of my favorite videos (her leg workouts are great too), Strength for Dancers
5. Sleep- Getting a good night's sleep is eccential for overall health. If you have a hard time falling asleep at night, here are some ideas that might help, Tips for Sleep
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