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was

Dear Jodee care of Prothinspo…
Hi, I am an aspiring ballet dancer and I was
wondering what the professional ballet dancers eat.
How do they stay so strong and so thin at the same
time?  I know there are a lot of misconceptions out
there…
thanks,
Love always, Cindy Erman  New York

I hope this helps. May I offer one excellent source on healthy eating that works for dancers
beautifully, because the advice it gives maximizes good energy, healthy growth, and only the
number of calories that you need.
The very best of luck to you.

The Dance Diet
Lose weight while maintaining the energy you need for dance class.

His diary how he worked plan A And plan B…
Plan A
Before I became a dance maniac, I’d used a number of different diets to lose the ten
pounds that always seem to creep up on me. Most involved calorie or “points” counting,
and I also had a go-round with food combining. There was usually a punitive aspect,
whether that manifested itself in daily or weekly weigh-ins or in simply the guilt-ridden
feeling that I had not stuck perfectly to the plan. It always felt as if something were being
imposed on me from the outside in — which it was!
When I started to dance seriously and wanted to get into better shape, I remember reading
something called The Dancers’ Body Book, which claimed to tell us what famous ballet
dancers did to keep their much-lower-than-average weights. What I learned instead, is that
dancers themselves don’t seem to have much of a clue when it comes to nutrition. So, I
began to look elsewhere for guidance. And I also wanted to come up with a plan that I fully
understood, so I wouldn’t have to feel guilty about minor infractions. I believed that really
understanding what a diet was trying to do and how it worked would make me a “partner”
with the diet, rather than feeling that the diet was the authority figure and that I was the
errant child.
After a great deal of reading, and using myself as a guinea pig, I have come to what I feel is
my solution to the diet thing. I took a basic diet for long-distance runners, and started to
tailor it to my own needs. Like runners, we too want lean muscles and a high level of
endurance.
I started out with a ratio of 60% carbohydrates, 15% protein, and 25% fat — and I felt as if I
was going to explode from all the carbs (even though I’m an inveterate bread-lover). The
long-distance runner probably needs much more carbohydrates than we dancers do, since
our highest level of exertion is usually in short spurts. So I started to dicker with these
percentages until I found the level where I felt best. For me, that turned out to be 55%
carbs, 20% protein, and 25% fat. I could probably cut the carbohydrates even a little bit
more, and increase the protein a little. But, after you strictly watch your diet for a couple of
months, you’ll simply feel when you’re eating the proper quantities, and you can put your
calorie counters away.
Everyone who reads this probably knows approximately how many calories/grams he or she
can have on a weight loss diet. If not, pick up any basic diet book, or subscribe to my
newsletter 😉 , where I give you formulas to find your personal calorie limit based on your
desired weight and level of activity, as well as how to turn calories into grams of
carbohydrates, protein, and fat. I also give you best times of day to eat your carbs and
protein to maximize your performance in class and your recovery time after class.
The 55:20:25 diet can be based on percentages of calories or on grams (which makes it
easier to figure out what percentages you’re eating based on the nutritional labels you’ll
find on all prepared foods).
I gave myself a very modest calorie deficit, so I’d lose no more than a pound each week.
This way, I was able to change my eating patterns through slow weight loss, and keep my
energy level high enough that I could keep going with my 10+ classes a week. So ten
weeks, and my ten extra pounds were gone — plus I had trained myself to know what to eat,
when to eat it, and I could feel very acutely when I was far off track with what I was eating.
I want to point out that dieting this way is not an extreme, difficult regimen. You’re not
limiting yourself to bare bones dieting. You get enough food, and with your paperback gram
counter in hand, you’re in control of which foods you eat. If you find that eating only 20%
protein leaves you feeling weak, then try changing your ratios. I found that when I was
eating less than 25% fat, I was cranky and worn out — I felt dried out and lifeless. 60%
carbohydrates was too much starch for me (no matter how many vegetables I ate to reduce
the amount of bread and pasta). More than 20% protein, and I felt too heavy and bogged
down for ballet.
Try it out and you’ll see. When counting grams of carbs, protein, and fat, you’ll become
much more aware of what you’re putting into your body, and how it affects you. Then you
can carry that knowledge and awareness with you for life!
Plan B
Well, I was recovering from my injury with lots of extra time on my hands (all those hours
when I would have been dancing) and the pounds starting affixing themselves to my thighs
immediately. So I want to be absolutely upfront and say that my main concern was not
choosing a healthy way of losing the weight. My first concern was to get it off and keep it
off until I could get back to dancing. But, I ended up learning a lot about my metabolism in
the process.
I was sitting in front of the TV watching Oprah, when she had two weight-loss doctors on
who were talking about carbohydrate addiction. They were talking about a diet for people
who, once they started eating potatoes or cereal or breads or sugary desserts, just kept
feeling hungrier and hungrier and didn’t feel satisfied after eating these foods. Instead,
they wanted to keep eating more and more.
Wow. This got my attention. This really sounded like me. I’d choose a huge bowl of macaroni
and cheese over even my favorite protein foods or fruits and vegetables any day. And
desserts, or a big loaf of garlic bread — well, I’m simply not to be trusted.
In short, the program these doctors advocated was one in which you ate protein (meat,
eggs, cheese, fish, poultry) and vegetables in equal amounts, with starches or dessert
items only at one meal of the day, and only as one third of the total volume of the meal (to
be eaten at the same time as the rest of the meal, not hours later).
I headed out to the bookstore, looking for a low-carbohydrate diet book. There were many,
so I picked the cheapest paperback, which was the Dr. Atkins diet. This turns out to be the
most extreme of the many low-carb diet versions out there. But I wanted to see results fast,
so extreme was fine with me. Without going into the details (take a trip to your bookstore),
you start out with protein and fat, plus a couple of handfuls of vegetables a day.
The good news is that you can have all the protein and fat you want, and you can get some
variety by choosing among meat, fish, poultry, eggs, milk, bacon, sausage, cheese — butter
on your broccoli — and you can eat as much of these foods as you want. The bad news is
that it’s a little challenging to eat out: throwing away the bun on your hamburger, avoiding
the hash browns with your breakfast, or pushing away that side-dish of spaghetti.
However, this is the most miraculous diet I’ve ever been on. The pounds just fell off, and
there were many other positive changes as well. No bloated feeling. My hair, nails, and skin
looked glossier and better. I slept much better and felt much calmer than usual. And my
energy level was way up — no mood swings. The downside: Okay, I’ll just say it,
((constipation)). But this improved as I started to moderate the diet, adding more
vegetables, some fruit, and even some starches once I got the weight under control.
I learned that starches and desserts (basically, sugar, since all starches are sugar) are the
trigger that causes me to gain weight. When I avoid them, or eat them only in moderation, I
don’t generally have a weight problem. All these years, I’ve been fighting those same 10-15
pounds that creep up on me. Through my low-carb diet experience, I now know why.
There’s really never a reason to fill up on breads and pastas unless your level of activity is
very high and you need the fuel.
Now that I have my two plans in place — one for high activity, and one for moderate activity
— I feel I’ve got my bases covered, and feel at peace knowing how to eat and what’s going
on with my body. And, if I’m suddenly gaining weight, I know the reason. There’s no reason
to agonize over it. It’s just time to cut back on the carbs and snack on some protein
instead…

The 55:20:25 diet ….INTRODUCTION: Low-carbohydrate diets (LCD) efficiently induce weight loss and
favorably affect plasma lipids, however, the effect of LCD on atherosclerosis is still argued.
OBJECTIVE: To evaluate the effect of LCD on the prevention of atherosclerosis.
METHODS: Twenty guinea pigs were fed either a LCD or a low-fat diet (LFD) in combination with high-
cholesterol (0.25g/100g) for 12 weeks. The percentage energy of macronutrient distribution was 10:
65:25 for carbohydrate:fat:protein for the LCD, and 55:20:25 for the LFD. Plasma lipids were
measured using colorimetric assays. Plasma and aortic oxidized (oxLDL) were quantified using ELISA
methods. Inflammatory cytokines were measured in aortic homogenates using an immunoassay. H&E
stained sections of aortic sinus and Schultz stained sections of carotid arteries were examined.
RESULTS: LDL cholesterol was lower in the LCD compared to the LFD group (71.9+/-34.8 vs. 81.7+/-
26.9mg/dL; p=0.039). Aortic cholesterol was also lower in the LCD (4.98+/-1.3mg/g) compared to the
LFD group (6.68+/-2.0mg/g); p<0.05. The Schultz staining method confirmed less aortic cholesterol
accumulation in the LCD group. Plasma oxLDL did not differ between groups, however, aortic oxLDL
was 61% lower in the LCD compared to the LFD group (p=0.045). There was a positive correlation
(r=0.63, p=0.03) between oxLDL and cholesterol concentration in the aorta of LFD group, which was
not observed in LCD group (r=-0.05, p=0.96). Inflammatory markers were reduced in guinea pigs from
the LCD group (p<0.05) and they were correlated with the decreases in oxLDL in aorta.
CONCLUSION: These results suggest that LCD not only decreases lipid deposition, but also
prevents the accumulation of oxLDL and reduces inflammatory cytokines within the arterial wall and
may prevent atherosclerosis.

Naturally thin dancers always seem to have an unfair advantage over those with hips, and breasts.

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Dance Quotes….”Ballet technique is arbitrary and very difficult. It never becomes easy–it
relentless, in many instances painful, the effort to maintain the technique so grueling that
could not be maintained.”
~Agnes de Mille

“The choreographer cannot deliberately make a ballet to appeal to an audience, he has to
start from personal inspirations. He has to trust the ballet, to let it stand on its own
strengths or fall on its weaknesses. If it reaches the audience, then he is lucky that
round!”
~Gerald Arpino

“One is born to be a dancer. No teacher can work miracles, nor will years of training make a good dancer of an
untalented pupil. One may be able to acquire a certain technical facility, but no one can ever ‘acquire an
exceptional talent.’ I have never prided myself on having an unusually gifted pupil. A Pavlova is no one’s pupil but
God’s.”
~George Balanchine

“Dancers are among the most passionate and dedicated of artists and rarely take their work for granted.”
~Anonymous

Ballet Quotes..”I’m very excited about dance and love it with a deep passion. I also struggle, tire and become discouraged. But what has
always revived me…has been the rebirth of energy each time the creative process is awakened and artistic activity begins to unfold even
in some infinitesimal measure.”
~Ann Halprin

“We’re fools whether we dance or not, so we might as well dance.”
~Japanese Proverb

Sadie