Winter Wellness:
A Conversation with SAB’s Nutritionist Heidi Skolnik
Heidi Skolnik, nutritionist at SAB for 25 years, has worked with Broadway shows and with organizations like The Juilliard School, the New York Giants, the New York Knicks, and New York Mets. A Fellow with the American College of Sports Medicine, Ms. Skolnik has master’s degrees in exercise physiology and human nutrition. SAB’s nutritionist graciously answered our questions about her background, the School’s approach to wellness, and some of her favorite winter recipes.
What first sparked your interest in studying nutrition?
Heidi Skolnik: I was always interested in health, well-being, and holistic philosophy. When I took an undergraduate course in nutrition and learned that eating an orange could prevent a disease (scurvy), it just blew my mind. That was my “ah-ha” moment: how powerful food could be to alter the course of illness. That was the beginning of my professional focus on nutrition, well-being, and preventative lifestyle behavior. However, it was combining nutrition with exercise physiology that really piqued my interest and became my passion. Sports Nutrition – helping athletes perform better and stay healthy by paying attention to what, when, and how much they eat (nutrient timing); hydration strategies; and all the nuances that come with fueling and nourishing based on training demands is really intriguing. At that time, it was an emerging field. I have been fortunate to have had an incredibly exciting career!
How long have you been at SAB and what’s your experience been like? What’s been the most surprising or unexpected aspect of working at SAB?
HS: 1997 was the first year I worked at SAB, so 25 years ago! Peter Libman oversaw Student Life at the time. He and SAB were progressive in their desire to support students by providing both education and skill building, in general and individualized. I was able to bring the Sports Nutrition model to the artistic athlete.
“The most surprising and unexpected aspect of working with SAB throughout the years is to see, at the granular level, the dedication and abilities of everyone involved in the organization.”
The most surprising and unexpected aspect of working with SAB throughout the years is to see, at the granular level, the dedication and abilities of everyone involved in the organization. The commitment at every single touch point to the success of the student and the vision of the art is unwavering.
How does SAB approach health and wellness? What support systems are in place for students regarding health and wellness at SAB, and why are they important?
HS: SAB offers an integrated approach to wellness. Our health committee comprises nutrition, physical therapy, mental health, Pilates, student life, and medicine – recognizing all the influences that interact with the SAB student. The Student Life department offers an array of life skill programs along with recreational ones. The Health Committee comes together to discuss policy, concerns, progress, and solutions for students who may need some support with the vigorous training here at SAB.
The wellness program is robust and always evolving. It is exemplary and a model for other programs nationwide.
“Fundamental is the recognition that each dancer is a person, a young person, who needs nurturing, understanding, education and room to grow. It is this very integrated approach at SAB, which recognizes the sum of the parts of a student and dancer.”
Fundamental is the recognition that each dancer is a person, a young person, who needs nurturing, understanding, education and room to grow. It is this very integrated approach at SAB, which recognizes the sum of the parts of a student and dancer, that fosters balance and skill in how to take care of the most valuable instrument they need to master the craft of dance: the body.
You’ve worked with a variety of New York sports teams, ranging from football to basketball to baseball. What’s different about working with dancers?
HS: Every athlete shares a similar commitment to excellence. Every athlete shares some common concerns around performance and recovery. Of course, each sport has their own unique set of physiological and logistical demands.
“Each athlete is an individual coming with their own needs shaped by genetics, goals, culture, experience, access to food, food preferences and sense of self in their body.”
And each athlete is an individual coming with their own needs shaped by genetics, goals, culture, experience, access to food, food preferences, and sense of self in their body. There are team sports (like basketball, football, hockey, and soccer) and individual sports (like swimming, running, and cycling), each presenting a wide range of considerations. Some do not include an aesthetic element, and others do (like gymnastics and diving).
Dancers are athletes but more than executing plays or pushing their limits of endurance, they are expressing and emoting and communicating with an audience. At SAB, we also need to take into consideration their age and where they are at developmentally, taking both physical and mental stage into consideration.
For instance, The Athlete Triad/Red-s (relative energy deficiency in sports) can affect any athlete at any age, but it is essential we recognize and intervene in developing athletes. The Athlete Triad, an often-overlooked cluster of three distinct but interrelated occurrences, happens when dancers/athletes have low energy availability which leads to hormonal disruption (many female dancers delay the onset or lose their menstrual cycles). This impacts bone health, and dancers are then at greater risk for stress fractures. It is a common cluster of symptoms within the athletic world that is reversible but harmful when undetected and may lead to early osteoporosis, infertility, metabolic disturbances, and breakdown injuries, and in some cases may disrupt cardiac and mental function. Males can experience their own version of the Triad, resulting in decreased testosterone, low sperm count, and motility.
“Correcting energy deficits is crucial to long-term mental and physical health. Since we lay down 90% of our peak bone mass by age 20, ensuring adequate nutrition during the teen years is essential.”
Correcting energy deficits is crucial to long-term mental and physical health. Since we lay down 90% of our peak bone mass by age 20, ensuring adequate nutrition during the teen years is essential.
What should be the difference between fueling up for a performance day versus a long day of class and rehearsals in the studio?
HS: This is a great question because so much attention can go towards being prepared for a performance, yet the reality is that the day in and day out of classes and rehearsal require much more energy and stress on the body, demanding greater planning and more fuel! Class days followed by rehearsals, coupled with the demands of school, work, social life, and more can make each day way more complicated than performance days.
Additionally, while it is common to think about “fueling up,” it is important to think about recovery after, as that recovery also fuels the next day’s energy. Really thinking of nutrition in 24-hour cycles is helpful.
“Meals help set circadian rhythms and can affect sleep as well – all of which contributes to the resiliency of a performer. I often work on time management, planning with dancers and being prepared with food when needed is a big part of being prepared in general.”
Meals help set circadian rhythms and can affect sleep as well – all of which contributes to the resiliency of a performer. I often work on time management, planning with dancers and being prepared with food when needed is a big part of being prepared in general. Caloric distribution throughout the day and around classes/performances is imperative to hormonal health, bone health, mental health, and energy.
What is most important for dancers to think about in fueling their bodies correctly? What is your top advice for dancers in thinking about nutrition?
HS: Food and eating can be many things; functional, pleasurable, celebratory. There is no one way to eat that is “right.” It is important to learn how to EAT to manage weight versus dieting to manage weight – nourishing and fueling go well beyond just weight.
“You do not have to eat perfectly to eat healthfully. It is imperative that each dancer finds out what works well for their body, their hunger, their food preferences, their schedule, their budget, etc. and blocks the noise coming from social media, pop culture, and even well-intended friends, colleagues, and family.”
You do not have to eat perfectly to eat healthfully. It is imperative that each dancer finds out what works well for their body, their hunger, their food preferences, their schedule, their budget, etc. and blocks the noise coming from social media, pop culture, and even well-intended friends, colleagues, and family. Focusing on functional goals and less on body (i.e., How can I improve my balance, strength, grace, versus how can I lose two pounds) will go further to help performance, self/mental well-being, and ultimately their career. Fueling and nourishing your body adequately will help you think better, retain choreography, stay strong, support muscle integrity and bone health, reduce risk of injury, help with recovery in between classes, and enable you to do what you love: dance!
Does the season affect how dancers should approach their meals? What are your favorite winter meals? If you have any specific recipes, please feel free to provide them as well.
HS: Learning how to nourish oneself while maintaining a challenging schedule of classes, rehearsals and performances is crucial to sustaining a career in dance. This is less based on season and more based on dance schedule. Obviously, winter often brings the rigorous Nutcracker performances, but then there is audition season for some in the spring. So, although we may lean towards a hot soup or hot cocoa in the winter and gazpacho or frozen hot chocolate in the summer, our basic needs for staying fueled, nourished, and hydrated are ignorant of the season.
A few of my favorite winter meals include a good lentil soup paired with a Greek salad (add that feta for bone health) or a fajita for lunch or dinner, and I also enjoy a hot cocoa made with real milk in the afternoon on cold winter days.
Heidi’s Lentil Soup
You can experiment: add spices or vegetables as you like! The original recipe did not include cumin, red pepper flakes, spinach, or red pepper – but I like those added. Figure out what works for your taste buds.
Serves 4 or less if hungry!
Oil as needed to sauté vegetables first
½ onion, chopped
2 stalks celery, chopped
¾ cup chopped fresh carrots
3 medium tomatoes, chopped (I do not love tomatoes, so I use less)
½ lemon; sliced thinly and added; or use the juice only
1 large clove of garlic, minced
1-2 cups of rinsed spinach
½ sweet red pepper, sliced
Pinch of red pepper
Salt and pepper to taste
3 cups of water or broth
½ cup dried lentils (lentils will cook easily; no need to soak first. You can use canned but really, no need to and might alter texture)
INSTRUCTIONS:
- “Sweat” the vegetables first by sautéing in a large saucepan until tender (about 5 minutes)
- Add cumin, red pepper flakes
- Add broth or water
- Add lentils
- Simmer in saucepan uncovered for one hour until lentils are tender (if you want to use as a side dish versus a soup, use less water/broth)
Inspired by Barkoukis Recipe