This Week's Wellness Topic

Energy and Immune Boosting for Show Runs

For a live theatre performer, staying well is essential. Talking to casts as they go into tech week and show runs is one of my favorite things.

8 Tips for Wellness during show run:

Handwashing

Backstage, in dressing rooms, on stage you have a lot of contact with other people and surfaces, props, etc. Handwashing is the most important tool for keeping viruses at bay.

Masks do decrease transmission of all viruses. You don’t want to be THAT person that contracted something at the grocery store, at a restaurant or at a party. Mask use in public is your friend in the weeks leading up to and during a show run.

Sleep

Sleep is how the immune system recovers and tackles and processes out the “bad stuff”. Good sleep is essential for immune system boosting as well as gaining energy to perform on stage.

A show can be physically and emotionally draining. Stress increases. The body manages stress at night. This is the recovery period of your day.

How much do you need? 7-9 hours

It’s hard to get 7-9 hours when you are in school and in a show. Prioritizing and letting some things go is necessary. Cramming for those exams all night while doing a show is not beneficial to your test results or your show energy. You will benefit more by closing the book, getting good sleep, and having a clear energized head for the test…and then rehearsal.

Water

Did you know your energy goes down when you are not hydrated enough? Everyone has their own water intake needs. If you are singing & dancing under hot lights on stage for 2 hours chances are you need to double your water intake.

Soda and sweetened drinks do NOT hydrate you. In fact, the sugar content can make you thirstier. The Sugar zaps your energy too.

Warm Herbal teas and fantastic for vocal health.

Sugar & Junk Food

The main bullet points for decreasing or avoiding sugar are these: Sugar Decreases energy and Sugar grow viruses and bacteria in the body.

Refined white sugar is in everything. Nearly everything in the store shelf has sugar added to it. Sugar is addictive. Companies know this. So it is added to everything from pasta sauce to cereal to the solution sprayed on the McDonald’s French fries before they are fried.

What are not your friends: Starbucks, Tropical Smoothie, Monster drinks

Starbucks drinks have a ridiculous amount of added sugar avoid Frappuccino’s, Refreshers and Lattes. Tropical Smoothie adds sugar to all their smoothies. Ask to have half or none of the sugar in your smoothies. Monster drinks have dangerous levels of caffeine and they do cause heart attacks in teens.

Some people will try to tell you natural sugar in fruit should be avoided. Bottom line: your body knows what to do with natural sources of sugar from whole fruit. There is no reason to avoid anything that was made in nature.

One of the best foods for boosting your immune system are Berries. Berries have a ton of antioxidants that fight off the bad guys in the body. Blueberries and Pomegranates are especially good but cherries, raspberries, cranberries are also great.

Protein

Protein is the best food source for maintaining energy. It can be animal or plant protein. Protein gives us a slower energy release than simple carbohydrates like pasta, baked goods and sugar. Protein helps us feel energized.

Protein balls are one of my go-to easy homemade recipes for snacks.

Energy Ball Recipe

Good protein snack and Meal ideas:

• Hard Boiled Eggs
• Hummus and Veggies
• Peanut Butter on Apple
• Spoonful of Peanut Butter
• Any Nuts
• Energy Ball (see recipe)
• Larabars, RX Bars, Kind Bars
• Bobo Bars (Gluten-free)
• Pesto sauce on veggies
• Plain Greek Yogurt with Granola and frozen fruit
• Smoothies with Protein Powder

Minimize:

• Anything with added sugar
• Sodas
• Baked goods like doughnuts, bagels, muffins, scones, pound cake, cereal bars

General rule for decreasing sugar and processed foods:

If it Swims, Flies, Walks, or grows from the ground, Eat it.

If it comes in a Package, Box, or Bag, Avoid it.

The Egg and the Peep

Here is an Instagram post I did this week @nicolejacobsontheatreRN:

Chances are a lot of people have 2 things in abundance right now: Hard boiled Eggs and Peeps (and other candy).

This is a perfect example of what I taught over the weekend to a musical theatre cast.

Protein vs. Sugar.

When you are performing or even giving a talk or big presentation, a clear mind and energy are essential. The Hard-boiled Egg is one the most perfect foods for energy. Once cooked you can carry and egg or 2 in your bag and it will not go bad. An egg contains a perfect amount of protein for a snack that leads to energy. Clients are always asking me for on-the-go protein ideas. Eggs are a great choice.

Sugar is a brain and energy drain. Sugar is a comfort food. It works like a drug in the body. Brain fog and decreased energy occur with sugar intake; especially processed refined white sugar that is in nearly every packaged product. The Peep is one of the worst offenders. It is 100% harmful chemical ingredients and refined bleached sugar.

Chose the Egg, not the Peep.

​

Vocal Cord Health

• Hydrate
  • Vocal cords love to be moist for proper function
• Tea:
  • Herbal teas are good for Throat health. Try products like Throat Coat tea.
• Fire Cider:
  • I discovered this product on Broadway blogs for remedies the professionals use to help stay healthy during shows.
• Lozenges:
  • Not all lozenges are created equal. Many common lozenges contain menthol which can be very drying to the vocal cords. Look for all natural products. I like Grether’s Pastilles and Fontus Lozenges recommended by vocal therapists.
• Vaping/Smoking:
  • All smoking and vaping are detrimental to the vocal cords. See my previous Theatre RN Newsletter on this subject.

Links for Products:

Throat Coat Tea

Fire Cider

Fontus Lozenges

Pastilles Lozenges

Essential oils

Essential oils are great for Calming, anxiety, stress, and nerves. Not all essential oils are created equal. The oils found in Target and other discount stores are not pure therapeutic oils. If you are interested in essential oils please contact me.

Subscribe to the Newsletter

Health Coaching

The real work and education at Theatre RN happens in my coaching sessions. If you want to explore your own unique whole wellness, contact me for a free consult: Nicole@theatreRN.com

As always my business is primarily a word of mouth business. Please share this Newsletter and my services with friends.

Until Next time, I will be over here behind the curtain advocating for the best health & wellness for all in the Theatre Industry.

Health and Happiness,

Nicole, your Theatre RN

​
​