If you're feeling pain at any time during exercising, STOP immediately.

Make sure to exercise each side of your body evenly.

"As an athlete, it is very important to fuel your body for peak performance. The body is similar to a car, if you do not put gas into it, it will not run. The food you eat is what fuels your body, just like gas fuels a car. It is important to eat a healthy, well balanced diet including fruits, vegetables, whole grains, healthy fats, and proteins along with the occasional treat. Eating healthy foods and eating every few hours will allow your body to perform at it's peak."

Sponsored by Vernon Nutrition Center

Erin Palinski, RD for more information visit our web  www.vernonnutritioncenter.com or call 973.827.1733

Adequate nutrition and hydration can make or break a workout and greatly affect how a dancer feels, works and thinks.

Carbohydrates are nutrients that fuel are body and give us energy to perform exercise, such as dancing. Carbohydrates are found in fruits, milk, yogurt, starches such as bread and cereal, and even in vegetables. It is a good idea to consume one serving of a healthy carbohydrate source for each half hour or dance you are about to perform.
Example of carbohydrate servings:

• ½ cup whole grain cereal
• ½ cup pasta
• 1 medium apple
• 4 oz 100% fruit juice
• 8 oz low fat milk or yogurt
• 1 slice of multigrain bread

If you were about to dance for an hour straight, it would be a good idea to have a snack such as 8 oz of low fat yogurt with one medium apple.

After finishing a dance session, your body has burnt up large amounts of energy. To replace this energy, it is important to consume another source of healthy carbohydrates within an hour after working out. Aim to choose whole grain carbohydrates such as whole wheat bread, oatmeal, and brown rice over refined carbohydrates such as white bread and sugary foods like candy. Whole grains provide our body with a steady source of energy, which athletes need for peak performance.

Protein is essential for building and strengthening muscles. Since protein takes longer to digest, eating a large amount of protein right before a dance session may cause cramping as you are dancing. Instead, eat protein throughout the day (limit large amounts of protein 1-2 hours before a dance session) and make sure to eat at least one to two ounces of lean protein within an hour after finishing a dance or workout session. Eating protein after a workout helps to build and repair muscles, increasing strength.

Protein is found in animal products such as fish, chicken, beef, milk, yogurt, cheese, and even in plant based sources such as beans, legumes, tofu, and even nuts and seeds.

One ounce of protein is about the size of a golf ball. Three ounces of protein is about the size of a deck of cards.

Healthy fats also provide our body with long term energy and are needed for athletes to achieve peak performance. Since fats take longer to digest (similar to proteins), eating foods high in fat right before a dance session is not recommended. Instead, spread healthy fat servings out throughout the day. Aim to include healthy, unsaturated fats (plant based fats) over saturated fats (animal based fats) to keep your heart healthy as well.
Examples of healthy fats:

• 1 tsp olive or canola oil
• 1 Tbs peanut butter
• 2 Tbs hummus
• 10 olives
• ¼ of an avocado
• 1 Tbs salad dressing

Hydration
It is very important for all athletes, including dancers, to stay hydrated at all times. Being even slightly dehydrated can cause you to feel tired and weaken your athletic performance. To help you stay hydrated, try these tips:

• Drink 16 ounces of water one hour before dancing
• Drink 8 ounces of water for every half hour that you dance
• After you finish your dance session, drink another 8-16 ounces of fluid.
• Water is always best to stay hydrated. On very hot days or days where you will be dancing straight for longer than 90 minutes to 2 hours, sports drinks may be appropriate.
• Do not use sodas or juice as fluid during exercise as these beverages have a higher concentration of sugar per ounce than sports drinks, which may lead to cramping and impaired performance