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

Proffesional Portrait: Mark Morris

Mark Morris is an American dancer, choreographer, and director whose work is acclaimed for its craftsmanship, ingenuity, humor, and at times eclectic musical accompaniments. Morris grew up in Seattle, Washington, where his mother introduced him to Balkan folk dance and ballet. In the early years of his career, he performed with Lar Lubovitch, Hannah Kahn, Laura Dean, Eliot Feld, and the Koleda Balkan Dance Ensemble.

Morris moved to New York, where he established his own company, the Mark Morris Dance Group, which debuted in 1980. In 1990, Morris and Mikhail Baryshnikov established the White Oak Dance Project. He continued creating works for his company until 1995.

He is much in demand as a ballet choreographer, most notably with San Francisco Ballet. He has also received commissions from such companies as American Ballet Theatre, Boston Ballet, and the Paris Opera Ballet.

Notable works of Morris include Gloria (1981), set to Vivaldi and The Hard Nut (1991), his version of the Nutcracker set in the 1960's; just to name a few.

In 2001 his company moved into permanent studios and established the School at the Mark Morris Dance Center, offering classes to dancers of all ages and skill levels, as well as people with Parkinson's Disease.

Healthy Bites

Yogurt Parfaits - A very healthy option for after-school snacks.

Use low-fat plain yogurt and mash up some bananas or berries with a fork and mix with the yogurt.

Start with a tall, clear glass and let your kids create their own parfait, layering spoonfuls of yogurt, fruit, granola, and other fun foods.

Yogurt is an excellent source of protein, containing anywhere from 10 to 14 grams per 8 ounce serving. Add in some granola and you've got a protein-rich snack.

Interesting fact: While many still argue yogurt can't compete with meat as a valuable source of protein, the USDA now considers yogurt, a meat alternative in school meal programs.

Professional Protrait: Alex Wong

Alex Wong, age 22, is a rising star in the Miami City Ballet and is recognized for his speed, flexibility and precision. Alex joined its corps in 2005 and was promoted to soloist in 2007. Recently, he was named a principal soloist. Oddly enough, ballet was not Alex's first love. He was crazy about jazz and tap, but hated ballet class. It only took him a year and a half, at the age of eight, to realize what ballet was all about.

Alex studied at Goh Ballet Academy and danced with American Ballet Theatre's junior company. In 2004, he won the Prix de Lausanne competition. He has made a great impact in the ballet world, however, when he isn't dancing he loves singing Broadway and R&B songs.

Audition Tips

For your next dance audition keep these tips in mind:

• Choreographers and Directors love to see Confident Dancers.
• If the call is 10:00, be ready to dance at 10:00. If you have to warm up at home, do it.
• Don't talk to other dancers while the audition is going on.
• Listen, focus, and breathe. People tend to tense up and hold their breah. But if you breathe and relax, you'll pick up the choreo better.
• Don't wear alot of accessories or extremely bright colors. Let your dancing be what catches their attention.
• Don't take it personally if you don't make it, you might fit the character that they are trying to cast.

Student Spotlight: Kelli H.

KELLI H.

Age: 15

Grade: 10th grade

Favorite Subject: Reading

Favorite Style of Dance: Modern

Favorite Food: Chicken

Favorite Color: Blue

Future Occupation: Undecided

"I love dance because it's a way I can be free and get away from all of the stress. Plus it's fun!" - Kelli H.

Healthy Bites

Super Foods Duos

Healthy effects are maximized when certain ingredients are enjoyed in tandem. Its a pas de deux for your digestive system, otherwise known as food synergy. Keep reading and learn why these power couples are so beneficial and how to create some yummy duets!

"Peanut Butter and Milk" -- why does these foods work together well?

Increase the absorption of milk's bone building vitamin D by adding peanut butter's monounsaturated fat.

Create a yummy milkshake by blending 3/4 cup of milk, 3 tablespoons of peanut butter, 2 tablespoons of chocalate syrup, 1 banana and ice.

Source: Dance Spirit Magazine

How to do a Split (Series of Stretches)

Both Legs Straight Stretch

- From a standing position, put one leg on the mat in front of you.

- Keeping both legs straight and your hips square, lean forward as far as possible.

- Your back foot should be planted on the ground, with your foot straight or turned slightly out.

Healthy Bites!

Sleep More, Shed Pounds!
by Monica Levy
Dance Spirit Magazine

If you're set on staying in top shape this summer, swap out your restricted diet for some extra zzz's! Being tired doesn't just mess with your petit allegro; it also affects your eating habits. Researchers at the University of Chicago found that when participants had only five and a half hours of sleep, they ate over 200 calories more than when they had slept for a solid eight and a half hours. When you're sleepy, your hormones get out of whack, which ups the urge to eat more and decreases your ability to feel full. So get more sleep, and say hello to a slimmer, better-energized you!

Professonal Potrait: Will Wingfield

Will Wingfield

Will Wingfield from Season 4 of "So You Think You Can Dance" will be in the ensemble of The Wiz.

The Wiz takes center stage this summer at New York City Center's annual Encores! Summer Stars series. The show originally hit Broadway in 1974 with greats like Hinton Battle and Dee Dee Bridgewater in the leads, while the movie features legends Diana Ross and Michael Jackson.

To keep that legacy intact this time around, the familiar tale will feature R&B singer Ashanti as diva Dorothy, with moves choreographed by Broadway golden-man Andy Blankenbuehler. Also keep your eyes out for ensemble member Will Wingfield. The Wiz only plays from June 12 - July 5.

Source: Dance Spirit Magazine

Healthy Bites!

How to be a Healthy Dancer: Small, Periodic Meals

Rather than being overly concerned about weight, dancers should eat smaller meals throughout the day. This will help to keep carbohydrates in a dancer's stystem, to act as fuel for the multiple classes and performances they have each day. In general, dancers should eat six small meals per day. A small meal can consist of a protein milkshake, nuts, or a turkey sandwich.

Things like protein shakes, a toasted bagel, or an electrolyte-rich drink like Gatorade will provide good fats and proteins for energy before a performance. A banana will also make a good snack or small meal before or during a show, since bananas are rich in potassium, which helps to prevent cramping.

White bread, white rice, and sugary junk foods break down very quickly. Eating these items is almost like eating plain sugar, with the immediate sugar rush and later crash. In fifteen minutes, the dancer will be hungry yet again. Better sources of carbohydrates are brown rice or whole grain bread, which will stay in the system for a few hours, continuously feeding energy to the dancer's body. A good breakfast includes whole grain toast, peanut butter, and honey.

Professional Potrait: Katherine Dunham

Katherine Dunham was an American dancer, choreographer, songwriter, author, educator and activist who was trained as an anthropologist. Dunham had one of the most successful dance careers in American and European theater of the 20th century and has been called the "Matriarch and Queen Mother of Black Dance."

For more than 30 years she maintained the Katherine Dunham Dance Company, the only permanent, self-subsidized American black dance troupe at that time, and over her long career she choreographed more than 90 individual dances. Dunham was an innovator in African-American modern dance as well as the leader in the field of Dance Anthropology.

How to do a Split (Series of Stretches)

Front Leg Straight Stretch:

- From a kneeling position, put one leg up straight in front of you on a mat.
- Move your body back so only your heel is on the mat.
- Your back leg should be at a 90 degree angle, and your hips should be "square" - they should be facing the mat. Not turning one way or the other.
- Keeping your front leg straight, lean forward as far as possible.
- Hold this stretch for 30-60 seconds.

Student Spotlight: Camille R.

CAMILLE R.

Age: 10

Grade: 4th Grade

Favorite Subject: Math

Favorite Style of Dance: Hip Hop
Favorite Food: Macaroni & Cheese

Favorite Colors: Red, White, and Blue

Future Occupation: Comedian or Lawyer

Camille enjoys all of the different body movements of dance!

How to Do a Split (Series of Stretches)

For the next several weeks I will post a series of stretches to help your front split.

• From a kneeling position, put one foot in front of you on a mat, step, or other object about a foot or more off the ground.


• Bend your leg to 90 degrees, and place your foot flat on the mat.


• Keeping your hips facing the mat, move your other leg backwards, bending your knee behind you, until you form a "mini split" from knee to knee.


• Push your hips forward as much as possible, working towards 180 degrees from knee to knee.


• Keep your chest up and your hands on your front knee.


• Hold this stretch for 30-60 seconds at a time.

Professional Portrait: Judith Jamison

Judith Anna Jamison is an American dancer and choreographer, best known as the artistic director of the Alvin Ailey American Dance Theater. Jamison began studying dance at age 10. She graduated from Germantown High School and attended Fisk University at the age of 15 and the Philadelphia Dance Academy. Jamison moved to NYC and joined the Alvin Ailey company. She soon became a principal dancer for Ailey and remained with the company until 1980. She danced with Mikhail Baryshnikov in Ailey's "Pas de Duke," set to the music of Duke Ellington.

Jamison left the Alvin Ailey company to star in the Broadway musical "Sophisticated Ladies," also based on Ellington's music.

When Alvin Ailey died in 1989, Jamison was named artistic director of the Alvin Ailey American Dance Theater. She has choreographed many works for the company since then.
Awards include:

• Kennedy Center Honors
• National Medal of Arts
• Emmy Award
• American Choreography Award for Outstanding Choreography
• Honoray member of Delta Sigma Theta Sorority, Incorporated.
  

Make a Healthy (Dancer Friendly) Snack with your Kids!

Heavenly Blueberry Smoothie
(Or you can substitute blueberries for your favorite fruit)

Prep Time: 10 min
Ready In: 10 min

Ingredients
1 frozen banana, thawed for 10 to 15 minutes
1/2 cup vanilla soy milk
1 cup vanilla fat-free yogurt
1 1/2 teaspoons flax seed meal
1 1/2 teaspoons honey
2/3 cup frozen bluberries

Directions:

1. Cut banana into small pieces and place into the bowl of a blender.
2. Add the soy milk, yogurt, flax seed meal, and honey.
3. Blend on lowest speed until smooth, about 5 seconds.
4. Gruadually add the blueberries while continuing to blend on low.
5. Once the bluberries have been incorporated, increase speed, and blend to desired consistency.

Nutritional Information:

Calories: 207

Total Fat: 0.7 g

Cholesterol: 2 mg

Welcome!

Welcome to the Dance Dimensions Blog. This is an interactive location for announcements, useful information, and most importantly tons of fun for the Dance Dimensions family. Our Dance Dimensions staff will be posting weekly to update you on things in the studio and the dance world. So check back frequently to see what's new!