It seems from the months of October to December, we are bombarded with appetizing temptations everywhere we go. For the health conscious dancer, this can be especially frustrating, since we associate these delights with family, friends and memorable activities.
However, life is to be enjoyed! And indulging a bit during the holidays is not only normal but can contribute to a balanced social and mental state.
Nevertheless, since we understand a dancer’s need to remain healthy in order to dance their best, we have compiled a list of suggestions, from alternative foods to mental exercises in order to help combat the foils of the season.
*Disclaimer* This article is intended to offer helpful suggestions for maintaining a healthy lifestyle (not a weight loss diet) based on data compiled from various nutrition-based articles and is intended for those who are old enough to control their own diet. These suggestions should be used in a balanced way and we are in no way advocating a “diet plan” for anyone. Particularly for the active young person, adequate caloric intake is a must!
Below is a chart of the recommended daily caloric intake needed to maintain a healthy weight according to age, gender, and physical activity level:
- Drink plenty of water. Ok, you’ve probably heard this one so many times, it’s become a cliché. But it’s true! The body is composed of anywhere between 50-78% water, depending on age and gender, and it is required in order for the body to function properly and efficiently and flushes out unwanted toxins from the body.
- What if you don’t like water? Fortunately, there are a number of naturally flavored waters, and of course, there is always fruit and herbs which can add a lovely hint of flavor to your regular water. Here’s a list of suggestions: https://deliciouslyorganic.net/flavored-water-recipes/
- How much should you drink? For a table of the recommended amount of water to drink per day, follow this link:
- Learn to enjoy alternatives. Finding healthy alternatives to certain foods has become easier as increasingly more options are available in stores and abundant information is provided on the internet. Many find that once they develop a taste for these alternatives, they taste just as good to them if not better than the unhealthy version.
For a list of examples, follow this link:
- Watch your sugar! It’s become common knowledge that sugar is a major contributor to a slew of health issues both small and large. It’s hidden in a lot of the everyday foods and condiments, (even “healthy” or “organic” versions), often under alternative names (e.g. anything ending in –OSE). Taking the time to read the ingredients on a label can open your eyes to hidden sugars, and help you to make better choices. Natural sugar substitutes (e.g. stevia, monk fruit) are now used in many products or even no sweeteners at all. Just by being aware of your sugar intake and lessening it in your regular food items, you can alleviate the “guilt” you might feel when you do decide to indulge in that dessert! Speaking of that…
For a list of healthy sugar substitutes visit this site:
- Indulge! Yes, sometimes it’s ok to just enjoy the food you’re craving. In fact, mentally this can be healthy as it can help you to stop obsessing over a certain food, nix the craving and move on! Not only that, you may find that the thing you were reluctant to give up wasn’t all that good to start with, making it easier to reject next time. Also, try just having a small portion of the thing you’re craving since…
Here is a great article from the Huffington Post on why indulging occasionally is good for you (you’re welcome!):
- A little goes a long way. Portion control is key if you want to have a balanced and healthy diet. If you are typically a big eater, going back for seconds or thirds, try drinking a glass of water, having a salad or an apple before a meal, to help you feel full on less. Eating slowly and really enjoying your food is also important since it takes an estimated 20 minutes after eating for the brain to register that you are full. If you find after waiting this time you are still hungry, help yourself to another portion, filling at least half of the plate with vegetables or salad.
Below is a link to a government-funded website which gives suggestions on portion sizes for all the food groups as well as their respective nutritional facts:
These are just a few recommendations to help balance out the indulgences of the season. We hope you have enjoyed them. Stay tuned for a future article completing the list!
In ballet, physical might and grace are harmoniously combined, employing both delicate and vigorous movement with great control. Ballet can equip you with tremendous strength, poise, flexibility, as well as contribute to improved cognitive function and physical coordination.
Since its dawn in the 15thcentury royal courts of Europe, ballet has been revered as a stunning art form requiring exceptional power and agility. As it has evolved, greater emphasis has been placed on the athleticism necessary to achieve the more precise lines and immaculate turns and balances for which ballet is widely known. The long, lean muscles developed through practicing proper technique are a hallmark of ballet and have become the inspiration for creating this coveted physique outside of the dance studio through alternative exercise programs.
But ask any dancer, and they will tell you that only by taking a ballet class can this desired aesthetic truly be achieved. It is by combining both isotonic (tension while muscle length is changed) and isometric (tension without muscle length change) movements in the proper way, that long, incredibly strong muscles are created.
What if you aren’t looking for a “dancer’s body”? Many professional athletes have long used ballet for cross training. Jean-Claude Van Damme, the famed martial artist, said of ballet: “Ballet is an art, but it’s also one of the most difficult sports. If you can survive a ballet workout, you can survive a workout in any other sport.”
But, is ballet just an incredible workout for the trained athlete? Or can it provide notable health benefits for anyone? Just what are the benefits of a traditional ballet class? Consider some compelling examples:
- Greater core strength, spinal health, balance, and flexibility- From the toddler learning to master gross motor skills to the elderly adult, we all can appreciate the contribution of a strong center and more flexible spine and body to increased mobility and injury prevention. Balance, exercised throughout class with varying levels of difficulty, is emphasized and imperative for effective presentation. With virtually all exercises requiring the engagement of the entire core (abdominals and back) while keeping the muscles surrounding the spine limber, you can see why ballet is one of the best forms of exercise for creating a healthy core and spine. And since ballet incorporates both dynamic and static stretching, you can rest assured you’re receiving all potential benefits of stretching.
- Improved cognitive function and body mechanics- With various choreographed sequences (i.e. “combinations”) in each class, requiring immediate memorization and presentation, ballet is as much a workout for the brain as it is for the body. This simultaneous exercise for mind and body can form new neural pathways in the brain resulting in greater mental sharpness, spatial awareness and can aid in the prevention and treatment of certain neurodegenerative diseases such as Alzheimer’s. Various researchers have reported significant improvements to neurobiological health in elderly patients who regularly partook in dance. Not only was mental enhancement noted, but balance, posture and gait mobility were also improved.
- Greater social connection/decreased stress- According to the National Center of Biotechnology Information, 12 weeks of dance training proved effective in combating depression in all participants to a “meaningful” degree (Akandere M1, Demir B.. 2011 Sep). And while dance alone is not a cure for depression, it is well documented that exercise is a huge mood lifter and stress reliever since it releases feel-good chemicals and mood-regulating hormones in the brain, such as endorphins and serotonin. Adding music and dancing to your work-out routine can only increase these benefits since it makes exercise that much more enjoyable! Additionally, students of ballet can find friendship and bonding between themselves and their teacher as they work together in class.
These are just a few of the main noted benefits of ballet. To learn more why not try a class? Ballet Academy is the only school in the area which offers several adult ballet classes per week ranging in levels from Beginner to Advanced. While our instructors have years of training and experience, Ballet Academy fosters an environment of warmth, encouragement, and safety. Additionally, we do not allow our regular students to attend these classes, which creates a more comfortable atmosphere for our adult students.
For a list of our classes and fees, please visit our home page and select “Adult Classes”, or click on the link below.