Your Body

Homemade & Healthy

(by Nathan Sayers)

Energy bars are one of the easiest snacks to toss in your dance bag, but it can be tough to find one with all the right ingredients. So why not make your own? We enlisted Marie Elena Scioscia, a registered dietician and sports nutritionist who works for The Ailey School, to help us find the perfect recipe. It’s time to invite your dance friends over and have a party in the kitchen!


1/2 cup honey

1/2 cup brown sugar

1/2 cup peanut butter

2 cups uncooked quick oats

2 cups Rice Krispies cereal

1/4 cup ground flax seed

1 tbsp wheat germ

1 cup (total) dried cranberries and blueberries, walnuts and dark chocolate chunks

Scioscia says: “I love this combination because it’s packed with antioxidants!”


In a small saucepan, mix honey and brown sugar. Stir over medium-high heat until sugar is completely dissolved. Remove from heat and quickly add in peanut butter. In a bowl, mix the oats, cereal, flax seed and wheat germ. Pour honey mixture over the dry ingredients and mix well. Stir in chocolate chips, dried fruit and nuts. Press mixture into a 9”x13” pan that has been greased or lined with wax paper. Let cool and firm up. Cut into bars and store in an airtight container.

Scioscia says: “This recipe contains no saturated fat, preservatives or refined sugar. Plus, it has extra fiber and healthful oils from the ground flax seeds and peanut butter.”



Dance Yourself Happy

Feeling down in the dumps? Head to dance class! Researchers in a new Swedish study found that teenage girls who attend dance classes on a regular basis are happier and less likely to be depressed than girls who don’t dance. They even claim that stress, fatigue and headaches are alleviated by dance classes. The next time you’re dragging your feet on the way to rehearsal, remember there’s a good chance you’ll be leaving on cloud nine.


The Five-Second Myth

You’ve heard it a million times: It’s OK to eat food you’ve dropped on the floor if you snatch it up before five seconds have passed. But don’t do it! According to a study published in the Journal of Applied Microbiology, researchers at Clemson University found that bacteria were transferred from tabletops and floors to spilled food within five seconds, making it much too germy to eat.


Dread stepping into the cold weather after a long rehearsal? A new study in the journal Emotion found that people who think about a sentimental moment—like the time you nailed that tough Aurora variation—actually feel warmer.

Angela Sterling, courtesy PNB

Mark your calendars, bunheads! On Monday, January 29th, at 2:45 PM (EST)/11:45 AM (PST), Pacific Northwest Ballet will be streaming a live rehearsal of Act II of Kent Stowell's Swan Lake.

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Leap! National Dance Competition offers dancers of all skill levels an opportunity to showcase their talents in an event where the focus is on fun and competing is just a bonus!

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Dancer to Dancer

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!

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The School at Jacob's Pillow's contemporary program auditions (photo by Karli Cadel, courtesy Jacob's Pillow)

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Tavaris Jones dancing with the Cleveland Cavaliers' Scream Team hip-hop crew

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.

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Photo by Joe Toreno

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!'

Signature look:

My hair! That, and a pair of leggings with a T-shirt or tank top.

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Photo by Travis Kelley, courtesy Kathryn Morgan

In our "Dear Katie" series, former NYCB soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email for a chance to be featured!

Dear Katie,

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!


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Screenshot via YouTube

*suddenly feels the overpowering urge to purchase a million bottles of Pocari Sweat*

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Dance News
Mandy Moore (photo by Lee Cherry, courtesy Bloc Agency)

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.

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Martha Graham Dance Company member, Marzia Memoli (photo by Sean Martin, courtesy Martin)

Marzia Memoli may be the Martha Graham Dance Company's newest dancer, but her classical lines and easy grace are already turning heads. Originally from Palermo, Italy, Memoli started studying at age 16 at the Academy of Teatro Carcano in Milan. Later, she attended the Rudra Béjart School in Lausanne, Switzerland, before heading to NYC in 2016 to join MGDC. This month, she'll perform The Rite of Spring in the Martha Graham Studio Series in NYC, and tour with the company in Florida. Read on for the dirt.

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