Six hours of rehearsal can really drain the body's energy stores. Photo by Hibbard Nash Photography, courtesy Pilobolus. I do like to have chicken in the morning, to get protein early in the day.
There was a time that I would have felt guilty for going off my diet, but I've learned that it isn't mentally healthy for me to be so strict. I don't like to think of certain foods as 'bad. I know from experience what will make me feel better and what won't, and I'll make choices knowing what the consequences might be.
Dancers expend so much energy, and they deserve to enjoy a night out. This dinner with healthy carbohydrates could be good for replenishing his glycogen for the next day. I might suggest adding a carbohydrate source in the morning. If that would make him feel too full, he could cut down on his chicken portion, and replace that with a carbohydrate serving like oats, sweet potatoes or whole-grain natural bread.
Patricia Zhou saves her biggest meal for dinner. Photo by Jacob Jonas, Courtesy L. Dance Project. I'll make a big batch that lasts through the week. But this morning I ran out, so I just had plain yogurt. For the granola, I like to avoid added refined sugars, and picking paleo-friendly foods is a good way to do that.
As for water, we have a five-minute break every hour, and I try to drink a bottle each time. I cook simply: I use olive oil or butter, and season with salt, pepper and crushed pepper flakes. The reishi mushrooms in the hot chocolate are supposed to help with calming down for a better sleep. In general, I suggest choosing a granola or muesli that has a carbohydrate source like oats , rather than just nuts and seeds.
This may not be the case for Patricia, but sometimes paleo products can contribute to dancers' unfounded fears of carbohydrates. We have decades of research that demonstrates the performance-enhancing effects of whole grains, starchy vegetables and carbohydrates from fruit. The American College of Sports Medicine recommends that at least 55 percent of total calories come from carbohydrates. So enjoy those oats and fruit!
Dancers need adequate fuel to preserve muscle mass, prevent injury and help the brain remember choreography. A banana is a nice choice—potassium, vitamin C and phytonutrients are good for muscle recovery and soreness prevention—but she might benefit from having more than almonds before yoga. The reishi one is good for calming the nervous system at night, and the ones that contain cordyceps mushrooms are good for an energy boost during the day.
After months of practicing in a cramped space at home, young dancers have dreamed of training in a spacious, airy studio. And when the facilities are as resplendent as the brand-new dance center at Michigan's Interlochen Center for the Arts, everyday technique class is to be savored.
The recently renovated and vastly expanded 26,square-foot Dance Center at Interlochen is now a world-class facility on par with those of premier conservatories and professional companies. Joseph Morrissey, Interlochen's director of dance, says a lot of careful thought went into the architecture: "This could not just be a building that dance is going to go into.
This is a building that is made for dance. The northern section's three bright, cavernous studios are a dream, boasting foot ceilings and an uninterrupted space that is devoid of columns—a luxury for studios of this size.
Additionally, each studio features eight-foot-tall windows looking out onto Green Lake and beautiful Michigan woods. During the week, I usually don't get in as much cross-training as I'd like. My favorite Vinyasa yoga class is in the middle of the day; if my schedule permits, I try to go. And on weekends, I'll play catch-up with FlyWheel classes for cardio and a special strength-training program called MaxOut.
Once I'm home, it's time for dinner. My husband is a cook and fellow dancer at the company , so he usually does his thing during the week. We always have some kind of protein and a vegetable—last night, we had a big salad with salmon on it and plantain chips. I love doing modified versions of non-paleo foods, like spaghetti squash. I've even made paleo calzones! I ice my ankles every night, no matter what, and sometimes I'll walk around in YogaToes.
I also just try to relax. In the morning, I'll have a glass of water with the juice of half a lemon to take with supplements, plus a cup of green tea. Sometimes I'll have an almond-milk latte in my new espresso machine. And I make a smoothie with greens, strawberries, blueberries, a half banana, a scoop of protein powder, 1 teaspoon of macha powder, 1 cup of almond milk, 1 teaspoon of chia seeds, and 2 tablespoons of hemp hearts.
I drink half in morning and half after class. I'll do an hour of PT exercises to warm up for class—mostly with a strength-training, alignment, and biomechanics focus. Rehearsal, rehearsal, rehearsal.
And usually a snack—parts of a Kind bar like the dark-chocolate cinnamon pecan or trail mix. I always carry food with me. Lunch is almost always a lean protein, like tuna or chicken, string cheese, and something like vegetables left over from dinner. We have to keep it light because we usually go right back to rehearsal. Having shadowed ballet dancers at the height of show season , we know that their daily meals actually look a lot more human than you might imagine.
Which, yes, include winding down with a post-work glass of vino or champagne, or a good, stiff martini. Kind of. Otherwise my favorite sandwich is the midtown melt from Blossom Dujour best vegan restaurant in New York! I get a solid meal with some protein and veggies, but not too many carbs. Fish tacos are my go-to! Sometimes an empanada on the side. And every other day or so, I will have a glass of wine to unwind.
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