Back-to-school season means the return of long nights at the dance studio. When rehearsals go as late as 9 or 10 pm, waiting until you get home to eat dinner isn’t a good option. But chowing down on fast food or snack bars between classes could leave you feeling sick to your stomach. How do you pack a nutritious meal that will fuel your dancing without weighing you down? Rachel Fine, registered dietitian and founder of To the Pointe Nutrition, offers her foolproof strategy.
According to Fine, a balanced meal should incorporate the following three macronutrients:
1. Complex carbohydrates—like lentils, wheat bulgur, quinoa, wheat berries and barley—give your body sustained energy. “I recommend primarily nonbread carbohydrates, because they offer the highest fiber content, which is good for digestion,” Fine says. “But if you choose bread, opt for a product with visible nuts and seeds, like Ezekiel bread.”
2. Lean protein—like lean meat, nuts, soybeans, Greek yogurt, quinoa, edamame and eggs—helps build and repair muscle. “Hard-boiled eggs are a great grab-and-go protein fix,” Fine says. “Some people shy away from egg yolks, but they actually have a lot of vitamins and minerals.” Fine doesn’t recommend eating more than one whole egg, but you can have unlimited egg whites.
3. Healthy fats—like the omega-3 fatty acids in ground flaxseeds, chia seeds, walnuts, olive oil and salmon—are crucial for muscle recovery. “Because dancers are athletes, their bodies are always in a state of minor inflammation,” Fine says. “Omega-3s reduce that inflammation.”
(Photo by Lucas Chilczuk)
How do these macronutrients come together in a delicious, packable dinner? Try one of Fine’s three dance-bag-friendly recipes.
Greek Lentil or Wheat Berry Salad: Combine steamed lentils or wheat berries with chopped onions, tomatoes, feta and splashes of olive oil and lemon juice. If you have access to a fridge at the studio, add a dollop of plain 2% Greek yogurt to your salad when it’s time to eat.
Fine recommends steaming a whole box of lentils, quinoa or barley on Sunday, and using it as a base for different grain salads all week.
Packable perks: Grain salads are delicious at room temperature, and unlike green salads, they won’t wilt throughout the day.
Almond Butter and Banana Sandwich: Spread almond butter on two slices of Ezekiel bread. Top with half a sliced banana and a sprinkle of flaxseeds.
Packable perks: Nothing beats a utensil-free sandwich when it comes to meals on the go.
Tuna or Egg Salad Wrap: Combine canned tuna or chopped hard-boiled eggs
with plain 2% Greek yogurt and chopped celery and spread on a whole-grain wrap
Packable perks: Crackers make this meal easy to snack on throughout the evening, rather than eating all in one sitting.
Your Aches and Pains Addressed: Charley Horses
What is it? A “Charley horse” is a muscle spasm in which the muscle contracts involuntarily and can’t relax. Dancers tend to get them in their lower legs—especially the calves—as well as their hamstrings and the arches of their feet.
(Photo via Thinkstock)
What causes it?
General causes: A Charley horse can result from overloading a muscle that’s unprepared to do the job asked of it. You’re most at risk when coming back from a break, practicing a new step or working at a new level of intensity. Dehydration can also contribute to the problem, particularly for spasms in the lower leg, where the waste products of muscle contraction concentrate easily.
Specific causes: Calf spasms often occur in dancers who wing their feet excessively. When you wing, you rely heavily on your peroneus longus, a stabilizing muscle running along the outside of your lower leg. Without adequate help from the many other muscles in your calf, your peroneus longus gets overworked, which can cause it to spasm. Similarly, the main calf muscle—the gastrocnemius—can spasm from overloading due to weakness in the larger hip muscles.
Charley horses in the arches of your feet can originate in your calves, too. The flexor hallucis longus and flexor digitorum longus are two muscles that run from your calves to your toes. They tend to be tight in dancers from spending so much time on pointe or in relevé. This tightness can compress the joints of the feet or overload the intrinsic foot muscles, which can lead to spasms.
How to deal
If you get a Charley horse in the middle of class, step aside and try to gently work it out. If the spasm is in your calf, try doing some demi-pliés and other calf stretches to relax the muscle. If that doesn’t help, try massaging your calves or rolling them out with a tennis ball. If it still hurts to walk, stop dancing and let the area rest.
When a Charley horse strikes in your arch, you might want to focus on massaging your feet. But remember that the problem likely originates in your calves, so spending some time rubbing out your lower legs can be helpful, too.
When to seek help
If stretching, massage and proper hydration aren’t helping, and the pain doesn’t ease by the following day, the spasm may be the sign of a nerve impingement in your lumbar spine or a muscle tear. This could also be the result of joint dysfunction in the spine,
so it’s something you’ll want to get checked out by a physical therapist or sports medicine practitioner.
Are you a stomach sleeper? You may want to train yourself to snooze on your side or back. Lying on your stomach puts pressure on your lower spine by flattening out its natural curvature, leaving you with an anterior pelvic tilt that may follow you to the ballet barre.
What a week in the "Dancing with the Stars" universe, amirite? After we bid farewell to Drew Scott and Emma Slater on Monday (in a surprise to pretty much nobody, despite the duo's strong performance in a super-fun freestyle that evening), it was time, last night, for Season 25's Grand Finale. And goodness, I don't know if we've ever seen quite so many perfect scores thrown around the ballroom. The final three—Frankie Muniz and Witney Carson, Jordan Fisher and Lindsay Arnold, and Lindsey Stirling and Mark Ballas—performed a total of six routines on Tuesday, and five of them earned straight 10s. Yes, those scores were well-deserved; the finalists danced their bedazzled behinds off. But it also felt like the judges were channeling Oprah. YOU get a 10, and YOU get a 10, and YOUUUU get a 10!
Turkey is great and all, but the best part of Thanksgiving? It's watching some truly fantastic dancing on television, courtesy the Macy's Thanksgiving Day Parade. On Thursday, when your arms are sore from mashing potatoes and/or you need to escape crazy Aunt Linda, head to the living room to catch these super-dancey parade highlights:
Taja Riley's bold, full-out presence and unique ability to mix hard-hitting hip hop with smooth, sensual choreography paved the way for her success in the commercial industry. She's danced with music icons like Chris Brown, Janet Jackson, Ne-Yo, Kanye West, 50 Cent, Pitbull, and Bruno Mars, and has assisted with choreography for Britney Spears' Femme Fatale tour, Demi Lovato's Skyscraper tour, and Beyoncé's Mrs. Carter tour. She also appeared in Beyoncé's groundbreaking visual album Lemonade. Raised in Virginia Beach, VA, Riley grew up training at Denise Wall's Dance Energy. Currently, she's on faculty at New York City Dance Alliance, where you can catch her touring the convention circuit. —Courtney Bowers
P!nk, known for her high-flying, acrobatic awards show sets, has literally raised the bar for pop stars everywhere. For her performance at last night's American Music Awards, P!nk decided to break out some flips and tricks ON THE SIDE OF A BUILDING. WHILE FLAWLESSLY SINGING HER FACE OFF. You know, just casually, like you do when you're a full-on goddess.
After 13 seasons, "So You Think You Can Dance" viewers probably thought they'd seen it all. From "Ramalama (Bang Bang)" to Bollywood, Travis Wall to tWitch, it seemed like there couldn't possibly be any room left on Mary Murphy's Hot Tamale Train.
Then came 19-year-old Lex Ishimoto. When Lex showed up at the show's Season 14 NYC auditions with an improv solo in lieu of a choreographed routine, the judges were shocked—and then brought to their feet by his show-stopping creativity. From there, the jaw-dropping moments kept coming. In week one of the live shows, Lex busted out a super-crisp tap (!) routine. In his Episode 12 solo, he pulled off a triple (!) tour en l'air. And in Episode 14, he and fellow finalist Taylor Sieve revealed that they'd been dating on the down-low (!!!).
To dance insiders, Lex's name isn't new: It first popped up in playbills when he joined the national tour of the musical Billy Elliot at age 11. Last year, he was featured in Sia's "The Greatest" music video, and he's toured with Travis Wall's critically acclaimed contemporary company Shaping Sound. But now, Lex is officially a household name as America's Favorite Dancer—and has a first-class ticket on that Hot Tamale Train.
Oh hey there, Hallmark Channel! The producer of all those sweet, homey movies best watched in your PJs with your mom has a super dance-y film on its holiday lineup this season: A Nutcracker Christmas. And the casting is—to use a very Hallmark-y pun—perfectly on pointe.
A Nutcracker Christmas tells the story of a talented professional dancer, Lilly, whose supportive sister dies just as Lilly is about to perform the role of Clara in The Nutcracker with New York City Ballet. (Nit-picky fact-checking: In New York City Ballet's Nutcracker, she's known as Marie and danced by a child, but OK.) Lilly's boyfriend and dance partner, Mark, keeps her from performing in the show, which makes Lilly declare she'll never dance again. Fast-forward a couple of decades, and Lilly's niece, Sadie, is about to dance Clara in a different company's Nutcracker—a company run by, of all people, Mark. And tons of drama ensues.
Yes, it's a whole lot of plot to wrap your head around. But the real story here is that Sadie is played by none other than the phenomenal Sophia Lucia, and the ever-dashing Sascha Radetsky is also involved in the project. (Radetsky's exact role is unclear from the press material, but he seems like a pretty natural fit for Mark, no?) The odds seem good that we'll get the gift of some very high-quality dancing. Merry Christmas to us!
Sophia Lucia showing off those banana feet (via @sophialucia5678)
You can catch A Nutcracker Christmas on December 10 at 8 pm. Get your slippers and hot cocoa ready.
When you think of a dancer, a double leg amputee may not be the first thing that comes to mind. But Eric Graise, who's one of the stars of the upcoming "Step Up: High Water" YouTube Red series, hopes to change that. Graise, whose legs were amputated as a child due to missing fibula bones, will play a character named King in the new dance series, set to debut early next year.
We all suffer from Nutcracker fatigue sometimes. After a zillion performances, it's hard not to. But there's nothing to restore your little-kid sense of Nutcracker wonder like a look at the sheer scale of a world-class Nut.
New York City Ballet's iconic production of George Balanchine's The Nutcracker opens on Friday, and for the past week, the company has been Tweeting out some seriously eye-popping #NutcrackerNumbers. The stats cover everything from the number of jingle bells used on each Candy Cane costume (that'd be 144) to the watts of light used in the show's grand finale (ONE. MILLION. WATTS.).
One of the most beautiful things social media has brought us is the ability to feel like we're up close and personal behind-the-scenes with all our favorite dancers. And one of our favorite stars to Insta-stalk are actually two casts of 36 scintillatingly synchronized precision dancers. I'm talking, of course, about my mild obsession with the legendary Radio City Rockettes.
Have we mentioned lately how much we love dance dads? Especially ones who show up to their daughter's ballet class sporting a tutu, like Thanh Tran.