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!