Healthy Bites - Grilled Chicken and Pasta Salad

Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:
4 Skinless, boneless chicken breast halves
8 ounces rotini pasta
8 ounces mozzarella cheese, cubed
1 red onion, chopped
1 head romaine lettuce, chopped
6 cherry tomatoes, chopped

Directions:
1. Preheat the grill for high heat. Season both sides of chicken breast halves with steak seasoning.
2. Lightly oil the grill grate. Grill chicken 6 t0 8 minutes per side, or until juices run clear. Remove from heat, cool, and cut into strips.
3. Meanwhile, place the rotini pasta in a large pot of lightly salted boiling water. Cook 8 to 10 minutes, until al dente. Drain, and rinse with cold water to cool.
4. In a large bowl, mix together the cheese, onion, the cooled chicken and pasta to serve.

Calories:504
Total Fat: 13.2 g

Professional Portrait: Nigel Lythgoe

Nigel Lythgoe is a television and film director and producer. He is a former dancer and choreographer. He is noted for being the producer of the shows Pop Idol and American Idol as well as creating, executive producing and being a regular judge for So You Think You Can Dance. He was also creator of the 2009 competition Superstars of Dance.

Born in England, he became interested in dance at the age of 10. He began with tap and then went on to become a student at the Hylton-Bromley School of Dance and Rama on Merseyside where he studied classical ballet, modern jazz, ballroom, character, classical Greek and National dance from various countries.

He danced with Gene Kelly. He also choreographed for the Muppets.

Summer Schedule

Here is our summer schedule which runs from July 12-August 20. Note the new beginner modern class on Tuesdays from 7-8pm.

Healthy Bites - Rice Pilaf

Ingredients

• 2 tablespoons butter
• 1/2 cup orzo pasta
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1/2 cup uncooked white rice
• 2 cups chicken broth

Directions

1. Melt the butter in a lidded skillet over medium-low heat. Cook and stir orzo pasta until golden brown. Stir in onion and cook until onion becomes translucent, then add garlic and cook for 1 minute. Mix in the rice and chicken broth. Increase heat to high and bring to a boil. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Remove from heat and let stand for 5 minutes, then fluff with a fork.

Nutritional Information

Amount Per Serving Calories: 245 Total Fat: 6.6g Cholesterol: 18mg

Professional Portait: Bill Robinson

Bill "Bojangles" Robinson was born on May 25, 1878 in Richmond, VA. He was an American tap dancer and actor of stage and film. Audiences enjoyed his understated style, which eschewed the frenetic manner of the jitterbug in favor of cool and reserve; rarely did he use his upper body, relying instead on busy, inventive feet and an expressive face.

A figure in both the Black and White entertainment worlds of his era he is best known today for his dancing with Shirley Temple in a series of films duirng the 1930s.

At the age of six, Robinson began dancing for a living, appearing as a "hoofer" or song-and-dance man in local beer gardens. He soon dropped out of school to pursue dancing as a career. In 1886, he joined Mayme Remington's troupe in Washington, DC and toured with them. In 1891, at the age of 12, he joined a travelling company in The South Before the War, and in 1905 worked with George Cooper as a vadeville team. Not until he was 50 did he dance for white audiences, having devoted his early career exclusively to apperances on the black theater circuit.

In 1989, a joint U.S. Senate/House resolution declared "National Tap Danced Day" to be May 25, the anniversary of Bill Robinson's birth.

Source: Wikipedia

Healthy Bites - Asparagus

Easy to cook, easy to eat, and always delicious! Baked, steamed, grilled, or quickly browned on the stove and tossed with a little vinaigrette, these spears make the perfect fresh and healthy snack for spring.

"The special thing about this recipe is that it's so simple. Fresh asparagus with a little oil, salt, and pepper is cooked quickly over high heat on the grill. Enjoy the natural flavor of your veggies."


Ingredients:

1 Pound Fresh Asparagus Spears, trimmed
1 Tablespoon Olive Oil
Salt and Pepper to taste

Directions:

1. Preheat grill for high heat.
2. Lightly coat the asparagus spears with olive oil. Season with salt and pepper to taste.
3. Grill over high heat for 2 to 3 minutes, or to desired tenderness.

Callories: 53; Total Fat 3.5 g; Cholesterol 0 mg

Student Spotlight - Jaylyn T.

Jaylyn T.

Age: 6

Grade: K-5

Favorite Subject: Science

Favorite Style of Dance: Jazz

Favorite Food: Pizza

Favorite Color: Purple

Future Occupation: Doctor

"I love dance because it feels good!" - Jaylyn T.

Professional Portrait: Martha Graham

Martha Graham was an American dancer and choreographer regarded as one of the foremost pioneers of modern dance. She invented a new language of movement, and used it to reveal the passion, the rage and the ecstasy common to human experience. She danced and choreographed for over seventy years, and during that time was the first dancer ever to perform at The White House, the first dancer ever to travel abroad as a cultural ambassador, and the first dancer ever to receive the highest civilian award of the USA: the Medal of Freedom.

In 1926, the Martha Graham Center of Contemporary Dance was established. Graham became the company's first director, groomed its first generation of dancers, and created dances for the company.

In 1936, Graham made her defining work, "Chronicle," which signaled the beginning of a new era in contemporary dance. The dance brought serious issues to the stage for the general public in a dramatic manner.

Proffesional Portrait: Savion Glover

Savion Glover was born in Newark, New Jersey on November 19, 1973. While a student at Broadway Dance Center in Manhattan, Glover's teacher arranged an audition for him with Broadway choreographer Henry LeTang. This led to his Broadway debut at age 12 in The Tap Dance Kid. He made his film debut in 1989's Tap co-starring with Gregory Hines and Sammy Davis, Jr. In 1990, he joined the cast of the children's television series Sesame Street and stayed on the show until 1995. He came to prominence in 1996, starring in the George C wolfe produced musical Bring in 'da Noise/Bring in 'da Funk. He also starred in Spike Lee's 2000 file Bamboozled. Glover is one of the youngest males to be nominated for a Tony Award.

His most recent credit is as co-choreographer and central motion-capture dancer for the role of the penguim Mumble, the main character in the 2006 animated release Happy Feat.

Healthy Bites: Cardio for Dancers

October Issue of Dance Spirit
by Brianne Carlon

You should warm up your body with aerobic exercise before stretching. Here, with the help of athletic trainer Megan Richardson, we bring you three heart pumping moves that will get your heart rate up and your muscles moving. And remember: cardio, stretching, then dancing!

Exercise #1: Walking lunge
Why this is good for you: The lunge is a compound exercise, meaning it works numerous muscle groups (butt and thighs) while warming up the lower body.

How to: Extend the right leg in front until the foot is flat and the knee is at a 90 degree angle. The left arm should naturally come forward with a relaxed fist. Next, pull the back leg through passe' and switch the arm. Keep the hips level, not lifted. Finally, step forward onto the left foot until the knee is at a 90 degree angle. Do four alternating lunges in a row; repeat four times.


Exercise #2: Prancing
Why this is good for you: This move works through the muscles and tendons of the toes, feet, ankles, knees and hips and increases the heart rate.

How to: Step onto the left foot and allow the right foot to slowly roll off the floor until the foot is completely pointed. Arms should naturally swing in opposition to the feet. Next step onto the right foot and roll through the left until its completely pointed. Continue to switch feet, gradually gaining speed and height. Repeat six times in 30 second spurts, incrementally increasing power.


Exercise #3: Bottoms Up
Why this is good for you: This move is a dynamic hamstring warmup and strech.

How to: Start with feet shoulder width apart and elbows placed on the thighs. The body's weight should be held in the thigh muscles. Arch the lower back. Slowly straighten the knees as far as you can while keeping the back arched. Repeat 10 times in a row.

Professional Potrait: Debbie Allen

Debbie Allen is an American actress, choreographer, television director, television producer, and a member of the President's Committee on the Arts and Humanities. Her acting work includes the role of Lydia Grant in the 1982 TV series Fame.

Allen was born in Austin, Texas, as the youngest of four children. She went on to earn a BA degree in classical Greek Literature, speech, and theater from Howard University. Debbie Allen made her Broadway debut in the chorus of Purlie. She first began receiving critical attention in 1980 for her appearance in the role of Anita in the Broadway revival of West Side Story, which earner her a Tony Award nomination and a Drama Desk Award, she would receive a second Tony Award nomination in 1986 for her performance in the title role of Bob Fosse's Sweet Charity.

In 2001, Allen fulfilled a lifelong dream of opening the Debbie Allen Dance Academy in Los Angeles, California. Allen's academy offers a comprehensive curriculum for boys and girls ages four to eighteen in all the major dance techniques.

Debbie Allen became Dr. Allen when she was awarded an honoary doctorate from the North Carolina School of the Arts, as well as from her Alma Mater, Howard University.

Healthy Bites: Fast Food

By Adina Grigore (paraphrased from the October 1, 2009, DanceSpirit.com issue)

In between school, dance classes, and performances, its pretty hard to have a home cooked meal. When you are on the go, think of these types when choosing meals from the Fast Food menus.

McDonald's: - Instead of choosing a Big Mac, choose:

• Premium Southwest Salad with Newman's Own Creamy Southwest Dressing and Small Fries (470 calories, 4.5 g saturated fat, 650 mg sodium)
• Grilled Honey Mustard or Chipotle BBQ Snack Wrap with Snack Size Fruit and Walnut Salad (470 calories, 5 g saturated fat, 860 mg sodium)

Taco Bell - Beware of extremely high sodium content in almost everything on the menu. Try asking for cheese-less options or replace sacuces with salsa, which often includes fresh tomatoes and vegetables.

• Two Fresco Crunchy Tacos with Pintos n Cheese Side and Salsa Side
• Fresco Grilled Steak Taco with Mexican Rice Side and Guacamole Side

Subway - Many Subway sandwiches are much larger than a one-person portion and can be high in fat and sodium. If you need that foot long, forge the chips and soda. Or if you don't want the bread, get your favorite toppings on a salad!

• 6" Veggie Delite with Baked Lays
• Turkey Breast Mini Sub with Fire Roasted Tomato

Average Recommended Daily Values (for an active, young adult female)

• about 2,000 calories
• about 20 g saturated fat
• about 2,400 mg sodium
• about 300 g carbohydrates