Flu Fighters, New Year's Resolutions, Probiotics and More
The weather outside is frightful, which means we’re all cooped up inside, sharing one another’s germs. Don’t wait until you’re already sick! Start fighting for your immune system now with these six nutrients recommended by registered dietician Marie Scioscia of The Ailey School.
#1 Beta-carotene: Any fruit or vegetable that’s yellow or orange contains beta-carotene. Throw some dried apricots in your dance bag for a sweet after-school snack, or munch on some baby carrots. While there’s no official Recommended Daily Allowance (RDA), a handful of dried apricots or baby carrots will give you all you need.
#2 Vitamin C: It’s in most fruits and vegetables, such as red bell peppers, broccoli and strawberries. Citrus is delicious in the winter, so consider grabbing an orange. The RDA is roughly 3/4 cup of orange juice or 1 orange. If veggies are your preference, 1/2 cup of red bell pepper will do the trick.
#3 Vitamin E: It’s found in all oils and nuts. Try 2 to 3 ounces of almonds as a midday pick-me-up, or toss 1 ounce of almonds in a salad dressed with 2 tablespoons of sunflower oil and a vinegar of your choice.
#4 Zinc: Many proteins—including beef, poultry and seafood—are good sources of zinc. Vegetarians should reach for beans, nuts and fortified cereals. The RDA is equivalent to 3 to 4 ounces of beef or crabmeat or 1 1/2 cups of baked beans.
Scioscia says: “Strict vegetarians require up to 50 percent more zinc because their bodies absorb less zinc when they eat lots of plant fibers. But don’t overdo it! Consuming more than 30 milligrams of zinc (some zinc supplements contain 50 milligrams) can actually suppress your immune system.”
#6 Quercetin: It’s found in onions and garlic, so consider tossing up a delicious veggie stir-fry. While there’s no official RDA, Scioscia recommends getting quercetin from food sources rather than supplements, which probably contain too high a dosage.
Scioscia says: “Less is more when it comes to immune support. It’s all about having variety in your diet and not overdoing it on one particular food or vitamin supplement.”
(courtesy Nature Made)
DID YOU KNOW?
Our intestines contain more immune cells than the rest of our entire bodies! A healthy gut is key to overall health. And digestive health starts with regularly scheduled, wholesome meals. “Because dancers are always on the go, they can’t always eat when their bodies need it. Therefore, it’s common for them to have digestive hiccups,” says registered dietician Marie Scioscia. She recommends taking the probiotic supplement Lactobacillus acidophilus every day for digestion. Try Nature Made’s acidophilus daily tablets.
January is a month of fresh starts, but too much resolving can be counterproductive. Dr. Linda Hamilton, a performance psychologist with New York City Ballet who specializes in wellness, offers her advice on how best to approach the New Year’s resolution.
Be positive. A New Year’s resolution shouldn’t be about punishing yourself for last year’s mistakes. Instead, it should be about looking forward, and thinking constructively about the changes you want to see in the coming year.
Don’t make too many. The more you make, the harder it’ll be to follow through, so pick just a couple of goals to focus on. Have a plan. Don’t expect to completely transform your lifestyle on January 1. “Change has a number of stages,” says Hamilton. “You must acknowledge the problem, set up a plan and then start working.”
Be patient. “Change is not an on/off switch,” Hamilton says. More than likely, you’ll have a couple of lapses. The key is to remember that’s a normal part of the process. Nobody’s perfect!
“C” OVERLOAD! When you feel a cold coming on, you might reach for Emergen-C. But this popular supplement contains 1,000 milligrams of Vitamin C—more than 10 times the recommended daily amount! Vitamin C overload can cause stomach distress and kidney stones, so next time, grab an orange instead.
All photos iStock unless otherwise specified.
There's a common misconception that a dancer's body has to be thin. But the truth is that talent knows no body type, and the number on the scale never determines an artist's capabilities. Here are some extraordinary dancers fighting the stereotype of what a dancer "should" look like.
Getting corrections from our dance instructors is how we grow, and as students, it's important that we do our best to apply every correction right away. But sometimes—whether it's because we're in physical pain, or have a lot on our minds, or are just not paying attention—those corrections don't sink in. And from a teacher's standpoint, giving the same corrections time and time again gets old very fast. Here are 10 important corrections dance teachers are tired of giving. Take them to heart!
Summer intensive auditions can be nerve-racking. A panel of directors is watching your every move, and you're not even sure if you can be seen among the hundreds of other dancers in the room. We asked five summer intensive directors for their input on how dancers can make a positive impression—and even be remembered next year.
We always love a good halftime performance. And we LIVE for halftime performances involving talented kids. (Fingers and toes crossed that Justin Timberlake follows Missy Elliott's lead and invites some fabulous littles to share his Super Bowl stage.)
So obviously, our hearts completely melted for 5-year-old Tavaris Jones. Tavaris may have just started kindergarten, but during Monday night's game between the Cleveland Cavaliers and Golden State Warriors, the Detroit native danced with the panache of a veteran pro at halftime.
The coolest place she's ever performed:
I'd have to say the Super Bowl. The field was so cool, and Katy Perry was right there. And there were so many eyes—definitely the most eyes I've ever performed for!
Something she's constantly working on:
My feet. I'm flat-footed, so I'm always hearing, 'Point your toes!' And I'm like, 'I am!'
My hair! That, and a pair of leggings with a T-shirt or tank top.
In our "Dear Katie" series, former NYCB soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email firstname.lastname@example.org for a chance to be featured!
For a long time, I was the strongest dancer at my studio. But this year there's a new girl in my class who's very talented, and my teacher's attention has definitely shifted to her. I'm trying not to feel jealous or discouraged, but it seems like my whole dance world has changed. Help!
In the dance world, Mandy Moore has long been a go-to name, but in 2017, the success of her choreography for La La Land made the rest of the world stop and take notice. After whirlwind seasons as choreographer and producer on both "Dancing with the Stars" and "So You Think You Can Dance," she capped off the year with two Emmy Award nominations—and her first win. Dance Magazine caught up with her to find out how she's balancing all of her dance projects.