Swap It Out: Comfort Food Edition
DS health and nutrition expert Caroline Lewis-Jones brings you tips for eating well during the winter months.
The weather is freezing each night when you drive home from rehearsal, so you’re probably craving warm, wintery foods before you go to bed. But instead of high-calorie, fat-filled comfort foods, try these healthier versions that will bring the same satisfaction.
Try: Vegetarian chili with beans and corn.
Beans are an excellent source of fiber and complex carbohydrates. If you want to add a meat protein, try some chopped rotisserie chicken or ground turkey breast, which have less saturated fat than beef. Use a scoop of plain low-fat Greek yogurt in place of sour cream, and add avocado for a healthy fat rather than cheese.
Instead of: A baked potato with butter, cheese and sour cream
Try: A baked potato with marinara sauce and steamed veggies on top
Marinara sauce is loaded with lycopene (which lowers your risk for cancer), and steamed veggies are a great source of antioxidants.
Try: Vegetable, miso or black bean soup
Broth-based soups are lower in calories and saturated fat than creamy soups.
Instead of: Cheesecake, pie or brownies
Try: A low-fat, low-calorie ice cream treat if you’re craving something chocolaty. (Skinny Cow ice cream cones or soy ice cream with fresh or frozen berries on top are both good options.) Or just don’t eat the crust.
Try: Homemade mac and cheese with low-fat cheese, almond milk and an egg substitute like flax or chia seeds mixed with water. (For the equivalent of 2 eggs, boil 6 tablespoons water and 2 tablespoons flax or chia seeds. Stir a few times and let simmer.
Instead of: Pumpkin bread
Try: A piece of whole-grain bread, like
Ezekiel Bread by Food For Life, with pumpkin or apple butter on top.
Pumpkin bread can be full of sugar—you want bread that’s high in fiber and made from sprouted grains.
Try: Steamed veggies or a baked sweet potato
Any time a food is fried, it’s loaded with calories and saturated and trans fats.
Words to avoid:
crispy, fried, panko-crusted, creamy,
mayonnaise, gravy, buttered, pan-fried
Words to look for:
steamed, poached, grilled, sautéed, roasted, baked, broth-based
Caroline Says: Here are some of the most nutritious (and in-season) foods to eat this winter: pomegranates, apples, Brussels sprouts,
kiwifruits, leeks, oranges, beets and kale. Try my recipe for baked kale chips—they’re delicious and healthy!
Prep Time: 10 minutes
Cooking Time: 20 minutes
• 1 to 2 bunches of kale
(a pre-cut bag from the grocery store works, too)
• 1 tablespoon extra virgin olive oil
• sea salt and pepper to taste
Directions: Preheat your oven to 425 degrees. Remove the kale from its stalk, leaving the greens in large pieces, and put them in a zip-close bag. Pour the olive oil, salt and pepper into the bag and shake. Place the kale on a baking sheet and cook for about 20 minutes. Turn the kale over after 5 minutes and bake with the other side up. Do this a couple of times. Remove and serve.
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.
Harper Watters is a ballet dancer for today's generation. A social media maestro and a charismatic performer, the Houston Ballet soloist is equally at home in front of the camera hosting his hit YouTube series, "The Pre Show"; interacting with fans on his crazy-popular Instagram account; or showing off his beautiful classical technique onstage. It's a multifaceted identity that's proven to be invaluable to his career—and it's taking him to places he never even dreamed of.
Postmodern pioneer Trisha Brown redefined how dance is seen and felt. A founding member of Judson Dance Theater, Brown frequently collaborated with other experimental artists like Yvonne Rainer, Merce Cunningham, Twyla Tharp, and Steve Paxton.
She embraced pedestrian movement, pairing everyday gesture with rhythm and fluidity. "It's liquid," says Wendy Perron, who danced with Brown in the '60s and '70s. "Like a river with many tributaries, water coming out of a faucet, or being on a raft and seeing the water move away in different directions." Brown also pushed beyond stages with choreography in fields, museums—even on the sides of buildings.
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.
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.