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True or False: Can You Spot Which Fat "Facts" Are Wrong?
In the '90s, low-fat diets were as popular as boy bands. But by the early 2000s, the high-fat, high-protein Atkins and South Beach diets had people stocking up on steak and eggs. Now, avocado toast is arguably trendier than *NSYNC ever was, and fat is no longer thought of as a naughty f-word.
But there's still some skepticism around how necessary fats are in a well-rounded diet, particularly among dancers. Before you reach for that grass-fed double bacon cheeseburger, make sure you know the difference between rumors and reality.
"Fat is bad for you."
False: Fat is an essential nutrient. "Dancers in particular need it to provide adequate fueling for physical activity," says Kim Hoban, RD. "Fats help dancers absorb other nutrients they're taking in, and they aid in fighting inflammation." Plus, omega-3 fatty acids can help to improve focus and concentration—crucial when it comes to picking up and remembering choreography.
Kelly Hogan, MS, RD, CDN, clinical nutrition and wellness manager at the Dubin Breast Center of the Mount Sinai Hospital, adds that fat also helps the body manufacture hormones, which are important for a variety of body functions. "For dancers who are at risk of amenorrhea, including an adequate amount of fat in the diet can help with menstrual irregularities by increasing estrogen levels," she says.
Roughly 30 percent of your daily diet should come from healthy fats. If you're not getting enough, you may experience low energy, difficulty with appetite control, a deficiency of fat-soluble vitamins (like A, D, E and K), loss of your menstrual cycle or poor body temperature regulation. However, too much fat could lead to weight gain and low energy levels, particularly if you're replacing carbohydrates with fat.
"Some fats are healthier than others."
True: There are several healthy sources of fat. It's smart to fill your diet with avocados, nuts and nut butters, seeds (chia, hemp and flax are best), extra-virgin olive oil, fatty fish (especially salmon, tuna and sardines)and high-quality animal fats (such as grass-fed beef, chicken, organic dairy and eggs).
But avoid artificial trans fats. These man-made fats have no real health benefits. "Trans fats can lower our HDL cholesterol (the good one), raise our LDL cholesterol, increase risk for cardiovascular disease and diabetes, and increase inflammation throughout the body," says Hogan. These fats are found in a lot of processed baked goods, fast foods, frozen foods and margarine—check ingredient labels for "partially hydrogenated oils."
"Margarine is better for you than butter."
False: The old research indicating that margarine is more heart-healthy than butter doesn't really hold its weight anymore, says Hoban. The spreadable butter substitute was long thought to be healthier because it has no cholesterol and less saturated fat. But some margarine contains trans fats, which have a slew of risk factors (see sidebar on opposite page). Although butter does contain saturated fat and cholesterol, using it sparingly won't have a major negative impact on health.
"I shouldn't eat fat before a show"
Somewhat true: Fat takes a long time to digest, so having a high-fat meal right before a performance may not sit well. "Fat helps promote the feeling of satiety, though," says Hogan, "and can be incorporated into a pre-dance meal if you have two hours or more to digest."
"Low-fat options are healthier."
False: "Decreasing or removing the fat from a food like yogurt, for example, means something else needs to be added to achieve a normal flavor and consistency," says Hoban. "Usually that thing is sugar, artificial sweeteners, flavors or other additives—meaning you're not really getting a healthier product by skipping out on the fat."
Plus, Hogan urges dancers to consider the satisfaction factor. "A fat-free yogurt may not feel as satisfying as whole-milk yogurt, and may leave you wanting another snack soon after." The added sugar can lead to a blood-sugar spike, followed by a crash. "That's not the most beneficial if you want a long-lasting energy source for a day of dancing."
Looking for your next audition shoe? Shot at and in collaboration with Broadway Dance Center, Só Dança has launched a new collection of shoes working with some pretty famous faces of the musical theater world! Offered in two different styles and either 2.5" or 3" heels, top industry professionals are loving how versatile and supportive these shoes are! Pro tip: The heel is centered under the body so you can feel confident and stable!
While Solange was busy helping big sis Beyoncé give Coachella its best performances of all time, an equally compelling project was quietly circulating on Instagram:
When I wrote about my struggle with depression, and eventual departure from dance because of it, I expected criticism. I was prepared to be challenged. But much to my relief, and horror, dancers from all over the world responded with support and stories of solidarity. The most critical response I saw was this one:
"Dance isn't for everyone."
This may as well be a mantra in the dance world. We have become entrenched in the Darwinian notion that the emotionally weak will be weeded out. There is no room for them anyway.
In his final bow at New York City Ballet, during what should have been a heroic conclusion to a celebrated ballet career, Robert Fairchild slipped and fell. His reaction? To lie down flat on his back like he meant to do it. Then start cracking up at himself.
"He's such a ham," says his sister Megan Fairchild, with a laugh. "He's really good at selling whatever his body is doing that day. He'll turn a moment that I would totally go home and cry about into something where the audience is like, 'That's the most amazing thing ever!' "
New York City Ballet continues its first year without Peter Martins at the helm as our spring season opens tonight.
When he retired at the start of the new year, we plunged headfirst into unknown, murky waters. Who would the new director be? When would we know? Would we dancers get some say in the decision? Who would oversee the Balanchine ballets? Who would be in charge of casting? Would a new director bring along huge upheaval? Could some of us be out of a job?
In the world of ballet, Arcadian Broad is a one-stop shop: He'll come up with a story, compose its music, choreograph the movement and dance it himself. But then Broad has always been a master of versatility. As a teenager he juggled school, dance and—after the departure of his father—financial responsibility. It was Broad's income from dancing that kept his family afloat. Fast-forward six years and things are far more stable. Broad now lives on his own in an apartment, but you can usually find him in the studio.
Bales of hay, black umbrellas, bicycles—this Midsummer Night's Dream would be unrecognizable to the Bard. Alexander Ekman's full-length, inspired by Scandinavian solstice traditions and set to music by Mikael Karlsson, is a madcap celebration of the longest day of the year, when the veil between our world and that of the supernatural is said to be at its thinnest. The Joffrey Ballet's performances mark the seductively surreal work's North American premiere. April 25–May 6. joffrey.org.
"There's an ancient energy in Fana's movement, a deep and trusted knowing," says Jeff, director of the Chicago-based Deeply Rooted Dance Theater. "Because I witnessed the raw humanity of his dancer's souls, I wanted my dancers to have that experience."
Growing up in a family-owned dance studio in Missouri had its perks for tap dancer Anthony Russo. But it also earned him constant taunting, especially in high school.
"There was a junior in my sophomore year health class who was absolutely relentless," he says. "I'd get tripped on my way to the front of the classroom and he'd say, 'Watch out, twinkle toes.' If I raised my hand and answered a question incorrectly, I'd hear a patronizing 'Nice one, Bojangles.' "
Choreographer Sergio Trujillo asked the women auditioning for ensemble roles in his newest musical to arrive in guys' clothing—"men's suits, or blazers and ties," he says. He wasn't being kinky or whimsical. The entire ensemble of Summer: The Donna Summer Musical is female, playing men and women interchangeably as they unfold the history of the chart-busting, Grammy-winning, indisputable Queen of Disco.