The frightening facts about eating disorders and when to get help

Body Dysmorpha frequently accompanies eating disorders.
Source: A2Z of Health, Beauty and Fitness

According to the National Association of Anorexia Nervosa and Associated Disorders, there are 8 million Americans (1 million are men) with an eating disorder and 50% of all Americans say they personally know someone who is afflicted with the disease.  Only 30-40 percent of all diagnosed anoxerics will fully recover, while from 5 to 20 percent will die after contracting the disease within 10 or 20 years, respectively. A whopping 95 percent of those with diagnosed eating disorders are between the ages of 12 and 25 years old and a mere 10 percent will get treatment.

Eating disorders are a serious health problem among all athletes, male and female, including dancers and may start at a very young age.  Earlier this year, NBC Nightly News ran this video called Boys Dying To Be Thin: The New Face of Anorexia.  It's shocking to see straight-A students and athletes who die in their pursuit of physical perfection, and it is important to understand that both sexes are susceptible to eating disorders.

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Read more:


Eat the rainbow for healthy Irish dancing

Healthy breakfast treats before Irish dance competition

Irish dancers make calories allies for energy and performance
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For all the benefits of a strong dance program, a downside is when fitness goals turn to an obsession with being thin at any cost. Unfortunately, the Irish dance world is not an exception. It used to be that ballet dancers were those most prone to eating disorders, but now it is seen among other forms of dance, and many competitive Irish dance students cross-train with ballet, tap, jazz, lyrical, etc.

A desire to have the “right look” for performance or competition can be overwhelming to some students and parents. Advertisements and fashion models boast sizes 0-6 to be acceptable and, the unhealthy message that follows is that anything higher is cause to lose weight. Many people including Irish dancers, because of their body types and frames, may actually be healthy in those sizes.

Getting away from the concept of dieting and developing a healthy meal plan is an important step in avoiding eating disorders. A healthy meal plan allows for appropriate variety and amounts of nutritious foods, while allowing for other foods within reasonable limits. There is no such thing as a bad food. Certainly some foods are more nutrient-dense and are considered healthier, but all foods can fit into a plan in moderation.

The two main types of eating disorders are anorexia nervosa and bulimia. Anorexia nervosa is a markedly-decreased appetite that can develop into a complete aversion to food. It is a physical and psychological disorder that is life-threatening. Bulimia is binge-eating followed by purging, and can include brief periods of anorexia. Bulimia is also a life-threatening disorder that increases one's risk for esophageal cancer.

"Don't define yourself by how you look in the mirror
but by how unique and special you are!"
From The Complete Irish Dancer by Elizabeth Scott

An eating disorder, especially in the early stages, may not be easily identified, especially by the parent, sibling or dance teacher who sees a child day-in and day-out so physical changes are subtle.

A comprehensive list of signs of anorexia nervosa can be found here.  Some of the signs of anorexia are:
1- continued weight loss, when already thin
2- obsessive dieting
3- distorted body image
4- hair thinning or hair loss
5- wearing baggy or loose clothing to hide an already-too-thin body
6- talking obsessively about food

Some of the signs of bulimia are:
1- binge-eating
2- frequently using the bathroom after eating
3- stress-induced eating
4- frequent fluctuations in weight
5- depressed affect
6- wanting to eat alone
7- rapid eating

One of the earliest warning signs that a problem is emerging is when a child makes repeated comments about himself or others being overweight or fat, or other demonstrations of issues with body image. This is the time for parents and teachers to intervene and discuss healthy eating with children. There are steps that parents and dance instructors can take to help prevent eating disorders.

It is important to:
1- examine your own beliefs related to weight and body image - you are a role model
2- encourage healthy eating and model the behavior
3- discuss the dangers of dieting and the use of weight loss aids
4- don’t label foods as good or bad because all foods have a place in moderation

If it becomes evident that an eating disorder does exist, it's critical to get help immediately. It is almost impossible to change the child’s/student’s behavior alone, and may even do more harm than good.  Friends can share their concerns with a parent or teacher and adults should seek the help of professionals such as a pediatrician, nutritionist or school nurse.

Remember that eating disorders are both physical and psychological, with deeply-underlying emotions about self-image. It will take a team approach to treat and help the dancer overcome the disorder.


Note:  Portions of this post were previously printed in an article in Feis America Magazine by Kathleen M. Madigan.


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Try Interval training this summer to step up competitive Irish dancing

Photo E K Clothing

by Sarah Klopp, Feis America LLC intern

Irish dance is an intense competitive art form that requires a high level of endurance to excel in competition. Endurance training will give you the competitive edge you need to fight fatigue as the competition day goes on.  Read on to learn a little more about the science of muscles and aerobics and how you can use high-intensity interval training this summer to step up your Irish dancing 'game'!

Irish dance utilizes mainly fast-twitch muscle fibers and anaerobic (or short-duration) energy systems. Fast-twitch muscle fibers are designed to produce high amounts of energy needed for maximum muscle output, but they can only work for a short time at high intensities before energy runs out. Your anaerobic energy systems power these fast-twitch muscles for short bursts of energy (for example, one hard shoe round), but your muscles can only work for so long before lactic acid builds up and leaves you with a weak finish!

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Read more:

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Adult Irish dancing competitions in North America for June

Hoping to win - planning to succeed in Irish dance

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The best way to increase your anaerobic endurance is to increase your aerobic (or long-duration) endurance. One of the easiest methods is running intervals. First, determine what interval distance you want to run, somewhere between 220 and 880 yards. Half a lap around a typical track is around 220 yards, or one eighth of a mile. Next, find your best time for this distance and add a few seconds to this time to set your goal time for each interval. In between each interval have a recovery period three times longer than your distance time. So if it takes you a minute to run a lap, your recovery time should be 3 minutes. Your total distance for your interval workout should be two miles or less.

Once you have built this aerobic base for 4-6 weeks, the most effective way to work on improving both aerobic and anaerobic endurance is to do “5-4-3-2-1 interval training.”   Three days a week, continue with the above program, but two days a week follow this workout:

• Warm up
• 5 min @ 85% maximum heart rate (MHR)
• 5 min @ 65% MHR
• 4 min @ 85% MHR
• 4 min @ 65% MHR
• 3 min @ 85% MHR
• 3 min @ 65% MHR
• 2 min @ 85% MHR
• 2 min @ 65% MHR
• 1 min @ 85% MHR
• 1 min @ 65% MHR
• Cool down

To determine your MHR, subtract your age from 220. So if you are sixteen, your MHR is 220-16=204. To figure out the MHR percentage, multiply your MHR by the percent; for example, 204x0.65=132.6. So the goal heart rate on a 65% MHR interval for a sixteen year old would be 132 beats per minute.

Whatever you do, don’t overtrain. Exercising too much will make your short-duration endurance worse, not better! You’re looking for a good supplement to dance classes, not to run a marathon. If you work out too much, your body won’t be able to use your anaerobic systems to power you through your competitions. Overtraining can lead to more than just decreasing your anaerobic stamina; it can increase your resting heart rate, general body aches and pains, and likelihood of injury. It can decrease your appetite and your weight to an unhealthy level, and it can also decrease your ability to sleep, concentrate, and make good decisions. Don’t overtrain, it will hurt more than you think it will help.

When done correctly, endurance training improves your overall health in addition to your dancing. Aerobic training increases the amount of blood your heart can pump and decreases your recovery time after a competition round. It also trains you to use oxygen to make more chemical energy which will power you through to the end of your dances. In other words, get out there and start running!


Like us on Facebook, comment in the box below, Tweet this post to your friends or follow us here on Irish Central's Irish dance page!  Feis America LLC is the world's most respected media feed for Irish dance and has been selected by the Irish Dance Teachers Association of North America to provide live commentary and results at the 2012 North American National Irish Dancing Championships!

Irish dancers opportunities to study abroad in Ireland

by Caitlin Buck, Feis America LLC writer

North American students in Ireland summer 2011
Photo courtesy Irish Life Experience

Advertisements for dance camps are starting to pop up left and right as summer gets tantalizingly closer. I once dreamed of attending Blas; International Summer School of Irish Music and Dance in Ireland, but in the spring of my junior year in college when I was planning to apply to go... my left foot got injured.

 I was dispirited over an injury that ruled out dance for the summer and ended my dream of flying off to dance camp in Ireland. My mom, being a mom, tried to lift my dark mood and suggested I look into studying abroad through my university. It turned out my own university didn’t offer a program that went to Ireland, but I found a list of affiliated organizations that did. One of which was Academic Programs International.

Ireland through the eyes of
Irish Life Experience student
Caitlin Walsh

Academic Programs International has four different study abroad options in Ireland: Cork, Galway, Dublin, and Limerick. API attracts college students from across the U.S. so, rather than traveling with a group from your university, you travel with a variety of students from different states.

I chose API’s program that went to Galway for five weeks. Our group of 15 students, the majority sophomores and juniors in college, lived in student dorms that were only a red bridge and ten minute walk to class. We went to Irish music and dance classes, Irish language in the morning, had lunch at the student pub, and then went to Archeology class afterwards. (Taking Archeology meant going to ancient sites built before Christ and medieval castles.)

In the afternoon we walked for miles exploring the city. We ate fish and chips with legs dangling off the sea wall (never toss chips to the swans), talked to locals walking dogs on salt hill, shopped and went to pubs for traditional music and delicious cider. We felt like locals among the swarms of camera-bearing tourists and even started using Irish phases amongst ourselves.

Photo courtesy Irish Life Experience
by Caitlin Walsh

On weekends we would jump on buses that lurched around the tight corners of country roads at high speeds. We went to Dublin, Dingle, hiked in Connemara National Park, walked and sat in the high billowing grass along the Cliffs of Moher, and toured the Wicklow mountains (where Braveheart was filmed).

We got to see the fabulous Irish dance show Trad on the Prom. If I had had the money, I would have returned to watch it every day. The university gave us a Sean-nos dance class from a master, and that night we all tried out our steps in a pub during a traditional session.

So if you’re a college Irish dancer dreaming of how you might go to Ireland look into API’s Irish studies programs or what your own university offers. Getting to live in Ireland for over a month was absolutely magical and a life-altering experience. 

As Miriam Beard once said, “Travel is more than the seeing of sights; it is a change that goes on, deep and permanent, in the ideas of living.” 

Irish Life Experience
Summer 2011
courtesy Irish Life Experience

For up-to-the-moment commentary, visit Feis America on FaceBook! Top 10 results, photos and interviews will be added here on Go Feis! The Irish Dance Blog frequently all week as well.

Check back here for news, results, photos, interviews and more! Help us celebrate Irish dancing by sharing this story with your friends, like us on FaceBook, Tweet the link or start a conversation with a comment in the message box below. THANK YOU!

Irish Dancers Cross Train with Ballet for Flexibility and Poise

By Caitlin Buck, Feis America LLC Contributor

It is not unusual for competitive Irish dancers to excel at other individual and team sports, and cross-training is key to endurance, execution and stamina.  When it comes to cross-training, many different kinds of athletes have chosen ballet over the years. World class divers, gymnasts, and figure skaters are famous for incorporating ballet training in their programs, but here are three examples that just might surprise you.

Several National Football League teams used ballet training during the 1970s.

Lynn Swann from the Pittsburg Steelers, arguably the ‘most graceful receiver’ in NFL history to date, was considered an, “Artist in the world of football.” He attributed his grace and poise to - you guessed it! - ballet training.

Willie Gault, Chicago Bears Super Bowl champion, world-class sprinter and bobsledder was labeled the “Speed merchant” of football and contributes speed and explosive power to his involvement in ballet. Injured National Hockey League goalie Ray Emery from the Anaheim Ducks was told that his playing career was finished due to injury. His rehabilitation after surgery included: ballet, yoga, pilates, and swimming to strengthen the core, hip and thigh muscles. Thanks to his recovery program he returned to his sport.

The benefits of ballet exercises extend to sport after sport, even to running! Researchers from the University of Calgary’s Running Injury Clinic have concluded that runners with knee pain benefit from an intensive hip-strengthening program. You too can cross-train in ballet exercises.

Here are a few suggestions besides enrolling in a studio near you:

Online ballet classes are offered on many websites including Ballet Beautiful. Natalie Portman is reported to have used Ballet Beautiful whist training for her role in the movie Black Swan.

Purchase a ballet DVD workout! I have used the New York City Ballet Workout DVD for five years. It has classic exercises that improve turn out, build leg muscles, abs, and increase your flexibility through a series of floor stretches. If you want to add height to your clicks and kicks, I recommend this one.

Kathryn Morgan is a dancer with the New York City Ballet. She writes posts daily on ballet exercises. For absolutely no cost you can follow her on Facebook and read her notes on fantastic exercises to build great turn out, points, leaps, and flexibility. Thanks to her I was able to get rid of my chronic shin splints, and improve my leaps.

Finally, as Treva Bedinghaus wrote, “The health benefits of taking ballet lessons are endless. Ballet is a form of exercise that requires the dancer to work many of the major muscle groups at once. Ballet lessons also promote strength and flexibility, as many of the traditional steps of ballet require strong, limber bodies. Balance is also a benefit of ballet lessons, as ballet dancers must learn how to properly control every part of their bodies while holding perfect posture.”

How do you cross-train as an Irish dancer? Share your story - you never know how many you will inspire!

Check back here for news, results, photos, interviews and more! Help us celebrate Irish dancing by sharing this story with your friends, like us on FaceBook, Tweet the link or start a conversation with a comment in the message box below. THANK YOU!

Irish dancers make calories allies for lasting energy and performance

A Dancer's Guide to Energy Rich Snacks: Make Your Calories Your Allies !

by Caitlin Buck, Feis America LLC contributor

To avoid the hand-in-hand cohorts - fatigue and injury - during this busy month of March, maintain a steady stream of energy by eating foods that keep your blood sugar stabilized. Whether you are getting ready for the next parade or dance-out, or that trans-Atlantic crossing to the next major Irish dancing competition, say no to junk food!

Junk foods, gotta love 'em, break down very quickly. A dancer can feel a sugar RUSH, that wears the guise of energy, and then within 15 minutes CRASH and be hungry again. Yes, hungry again! This sugar-induced munchy craving often leads to overeating. The crash leads to fatigue and moodiness (feared by both family and friends) especially for those sugar-sensitive dancers.

Being one such sugar sensitive dancer myself, I have found that eating an energy-packed snack every two hours or so keeps my energy level pretty constant. Smart planned snacking works much better than say, eating six-ish cookies before dance class to get energy because you feel dead tired. Tried it. Doesn’t work.

Small energy packed snacks with less calories and more punch are the way to go. I feel so strongly about this I came up with a rhyme. Get ready: Munching on little snacks throughout the day keeps nasty drops in blood sugar at bay. (Cute right?)

On Lance Armstrong’s terrific website there are many articles that give advice on eating right for dancers. One such article states, “Eating a small amount of food every couple of hours helps you stay satiated, but it also trains your stomach to feel full on LESS food over time. In addition, it helps to keep your blood sugar steady throughout the day so you have a CONSTANT source of energy. Eat a small snack about an hour before class to give yourself an extra kick. Eat another small snack after class to replenish glycogen stores and rush protein to your aching muscles.”

As La Rochefoucauld aptly stated, "To eat is a necessity, but to eat intelligently is an art."

Below are a few recommendations of snacks (most able to be packed in 100-calorie snack bags from the grocery store) to eat on the go:

Fresh fruit to be paired with: yogurt, sharp cheddar cheese slices, or peanut butter:  Pears -Apples -Cantaloupe -Bananas -Berries -Kiwi -Peaches

Trail Mix - make your own, it's easy! -Pistachios -Pumpkins Seeds -Pecans -Raisins -Dried Cherries -Dark Chocolate Chips -Walnuts -Little peanut butter crackers -Almonds -Soy Nuts

Veggies with Hummus -Baby Carrots -Celery -Sliced bell peppers -Squash slices

Just as a dancer must practice their steps, it is a good idea to get into the routine of practicing healthy eating. With a little bit of prep, you can make your calories your allies to get you through the day energy-enriched.

Have fun!

Check back here for news, results, photos, interviews and more! Help us celebrate Irish dancing by sharing this story with your friends, like us on FaceBook, Tweet the link or start a conversation with a comment in the message box below. THANK YOU!

Eat the rainbow for fantastic Irish dancing - color coded food pyramid

Competitive Irish dancers at the Baltimore Feis give it all they've got in a Charity Treble Reel!

Photo: Feis America LLC

Irish dancers, whether one's passion is competition or entertainment or exercise, need a healthy diet to promote sustained energy. Just ask any of the competitors at last week's All-Ireland Irish Dancing Championships or a troupe member from Riverdance!

  

Did you know that the interactive “MyPyramid” has changed to “MyPlate”? MyPlate is a new tool that helps an individual determine his or her energy needs based on age, height, weight, gender, and activity level. It will also determine how many servings of each food group is needed per day for optimal nutrition.

The primary message of both MyPyramid and MyPlate are the same: eat the rainbow! The food groups are color-coded in MyPlate. Grains will provide energy or calories that are so important to a dancer. Fruits and Vegetables provide vitamins and minerals that are necessary for energy nutrients to be converted to energy in the cells. Protein provides the building blocks for growth and for tissue repair. Dairy foods contain Vitamin D, calcium, and phosphorus, all of which are important for bone health. The miscellaneous foods should be eaten in moderation. They primarily contain empty calories and from simple sugars and fats.



I highly recommend checking out www.MyPlate.gov to determine your energy and protein needs, and to gain an understanding of the optimal number of servings from each food group. Remember, eating properly helps in having the sustained energy for optimal performance.

What are your goals as an Irish dancer this year? Comment below to share what you think about MyPlate and how you use nutrition to reach your competition or exercise goals as an Irish dancer.

Health tips for families traveling to All Ireland Irish Dancing Championships

photo courtesy Irish Times

With the World Irish Dancing Championships quickly approaching, thoughts of staying healthy and ready for performance are on the minds of many Irish dancers and their families.  

Airplane travel and the change in altitude should be a concern for athletes heading to competition, especially Irish dancers heading to Belfast for the next major international Irish dancing competition.

High altitudes when flying mean lower air pressure which can lead to extra moisture evaporating from the skin and lungs.  Staying hydrated is a must!  If you have traveled on a plane in the last ten years, you know you cannot bring bottled liquids of more than 3 ounces through security inspection.  Fortunately, you can purchase drinks once you are through security that you can bring on the plane, or save a few dollars by waiting to get the complimentary beverages offered by the airline.

There are two rules of thumb for estimating basic fluid needs.  

Rule #1 – Take your weight in pounds and divide by 2.  This will give you an idea of the number of ounces of water you need.  For example, a 110 pound dancer will need at least 55 ounces of fluid (preferably water) every day.  

Rule #2 – Take your weight in pounds and divide by 2.2.  This will give you your weight in kilograms.  Multiply that by 30.  This will estimate your fluid needs in milliliters.  Then convert to ounces.  An easy way to make the conversion is to use an online conversion calculator.  

For example, a 110 pound dancer will weigh 50 kilograms.  Multiply by 30 to estimate fluid needs at 1500 milliliters.  The conversion to ounces makes that 51 ounces.   Airlines will offer both caffeinated and decaffeinated beverages.  Caffeine can be very dehydrating.  It is best to drink water, juice, decaf soda, or decaf tea/coffee.  When faced with a choice, always choose water!
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Healthy snacks are also important for long flights, and travelers cannot be certain that the airline will offer complimentary snacks or appropriate food options.  Keep in mind that an appropriate snack is one that will provide both a carbohydrate and a protein source.  The protein helps to slow down the rapid rise and drop in blood sugar.   

Optimal performance requires a steady blood sugar, not one that rises then drops too quickly. Foods that travel well are trail mixes, nuts and dried fruit or chocolate, flavored mini rice cakes and individual size peanut butter packets.  I am particularly fond of Emerald's “Breakfast on the Go” which contains nuts, dried fruit, yogurt balls, and granola.  It comes in individual serving size packages, making them easy for travel.  Nuts, cheese sticks, rice crackers, raisins and other dried fruits make tasty and easy appropriate snacks. 

Have a great time in Northern Ireland!

Bookmark this page and check back here on Irish Central's Irish dance page for timely updates and news from Belfast - every day this week look for previews of what's ahead at Worlds!