Recovery

I'm always in the best shape at the end of a season with The New York City Ballet. My stamina is awesome and I feel good about my weight. Some of us celebrate the end of a hard season with a big celebratory meal together. The group of us that goes out for dinner after the last show of the season is usually dancing every night with multiple ballets a night. Therefore, we feel the need to have a big meal to replenish ourselves. The week following my last show, I am always hungry and trying to eat as much as I can. I never feel satisfied with the amount of food I can intake; I call this the post season depletion. I thought that it would be nice to share a daily routine of a dancer who just ended a season. I want to show nutritious meals and snacks I have for breakfast, lunch, and dinner as well as ways to recover from a hard season.

The next day after the season ends, I try to sleep in as much as possible. I truly believe that your body heals when you sleep, so the more the better! When I wake up, I continue to do my normal morning exercises, the ones I posted in Three Quick Exercises that Will Reduce Stress, including an abdominal series and stabilization exercises. However, I take my time doing them since I am in no rush to get to work. I think it is important to keep with a routine even when we are off from work because if you don't keep up with your exercises it will be so much harder to come back from break, ready to dance. After I finish my morning mini-workout, I make breakfast. For breakfast I have a smoothie and a big bowl of cereal. The recipes are:

Cereal:                                                

• Trader Joe's Granola                           
• Handful of walnuts
• Handful of almonds
• Half a banana
• 4 to 5 strawberries
• Dash of cinnamon
• Almond milk

Smoothie:

• 1/2 cup of almond milk
• 1/2 a frozen banana
• 1 tablespoon of almond butter
• 1 tablespoon of maca powder
• 1 table spoon of cacao powder
• Dash of cinnamon
• Handful of cashews                                        

After I'm finished with breakfast, I spend some time at my apartment. During the season it is hard to find time to clean and do laundry, so when the season is over I spend a good amount of time cleaning my apartment and doing loads of laundry. It is refreshing to be at my apartment during the day since it is so rare that I get to be any place other than the theater.

Depending on how long I am cleaning or doing errands around my apartment, I go to pilates or gyrotonics for a private hour long session and then have lunch or vice-versa. When I'm off from work, I benefit greatly from pilates or gyrotonics. I feel like I can work on things in pilates and gyrotonics that can help my dancing become stronger and more fluid. Below is a picture of me doing a pilates move that helps me engage my abdominals, butt muscles, and stablizes my shoulder muscles. Its called the Elephant on the Wunda Chair.

Below is a picture of me doing arm exercises in gyrotonics. These exercises help me stabilize my shoulders and abdominal while using my butt muscles:

For lunch I like to have a big salad, with a ton of stuff in it! 

Salad:

• A bunch of organic mixed greens including kale
• Shredded carrots
• Beets
• Quinoa
• Sweet potato
• Shrimp or chicken                                                
• Hummus                                          
• Broccoli                                             
• Cauliflower
• Corn
• Tomatoes
• Feta cheese

After I have lunch and workout I like to relax and catch up on a book or t.v. show that I didn't have time to watch during the season. A layoff from work means time for me to watch the shows I've missed and read as many books as possible. At the moment, I am reading I See You Made an Effort by Annabelle Gurwitch.

I like to read books that make me laugh. Also shows that make me laugh are my favorites. A guilty pleasure t.v. show that I like to watch is Keeping Up with the Kardashians.

When I finish the season I like to get a massage to release the tight muscles I've acquired. Like I've said in my previous post, Post Workout Fuel, it's important to get your muscles released to prevent injury. I like to get a massage at night because it's a nice way to unwind and relax at the end of the day. 

For dinner I'll usually make something light:

Dinner:

• A nice fresh wild caught piece of salmon                   
• Asparagus
• Quinoa or brown rice                            

Dessert:

• Bowl of greek yogurt
• Mixed nuts
• Blueberries or peaches
• Dark chocolate chips
• Peanut-butter                           

After dinner I will either take an epsom salt bath, which is good for recovering muscles or take a hot shower. I like to stretch after I take a shower, when my muscles are still warm. Doing easy stretches before bed clams me down and helps me sleep better. Its is important to get a good nights sleep so I'm well rested in the morning to get up and do my routine all over again!

Aisle by Aisle

Healthy eating doesn't start in your kitchen. It begins when you wheel your cart down the aisles of your local supermarket. I thought a list of healthy grocery items, that was given to me by one of my doctors, would be helpful for everyone to keep in shape this summer! 

Supermarkets can be daunting places. Cookies, candy, and ice cream beckon at every corner. So that you don't get seduced by the snack foods and make impulse purchases you'll later regret, never venture into your local supermarket without first arming yourself with a healthy grocery list.

Having a well-organized, well-planned grocery list will not only get you in and out of the store quickly (a time management plus), it also will keep your healthy eating plan on track. It's a lot harder to splurge on junk food if it's not in your pantry and fridge.

To maximize your time management in the supermarket and the healthfulness of everything you buy, have a plan in place. Organize your grocery shopping list by aisle. 

1. Bakery and Bread

On Your List:

• Whole-wheat bread, pita pockets, and English muffins
• Whole-grain flour tortillas

Tips:

- Make sure the wheat bread you're buying is really wheat. If "refined wheat flour" is the first ingredient, you're essentially getting souped-up white or refined bread. Look for the words "whole wheat" or "whole wheat flour" as the first ingredient on the label. Whole wheat flour contains the bran and germ of the grain.

2. Meat and Seafood

On Your List:

• Skinless chicken or turkey breasts
• Ground turkey or chicken
• Salmon, halibut, trout, mackerel
• Reduced-sodium lunch meat (turkey, roast beef)

Tips:

- If you buy red meat, choose the leanest cuts 

- Eat ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Or try tofu or vegetarian meat substitutes. Get creative with the condiments and you’ll get flavor without the fat.

3. Pasta and Rice

On Your List:

• Brown rice
• Whole-wheat or whole-grain pasta

4. Oils, Sauces, Salad Dressings, and Condiments 

On Your List:

• Tomato sauce
• Mustard
• Barbecue sauce
• Red-wine vinegar
• Salsa
• Extra virgin olive oil or canola oil, nonfat cooking spray
• Jarred capers and olives
• Hot pepper sauce

5. Cereals and Breakfast Foods

On Your List:

• Whole-grain or multi-grain cereals
• Steel-cut or instant oatmeal
• Whole-grain cereal bars

Tips:

- Buy cereals and cereal bars that are high in fiber and low in sugar.

- Use berries, dried fruit, or nuts to add sweetness to your cereal.

6. Soups and Canned Goods

On Your List:

• Diced or whole peeled tomatoes
• Tuna or salmon packed in water
• Low-fat soups and broths
• Black, kidney, soy, or garbanzo beans; lentils, split peas
• Diced green chilies

Tips:

- Canned vegetables and soups are also high in sodium. Check the labels for lower-sodium varieties.

- When buying canned fruits, choose brands that are packed in juice, rather than syrup.

7. Frozen Foods

On Your List:

• Frozen vegetables: broccoli, spinach, peas and carrots (no sauce)
• Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
• Frozen cooked shrimp
• Pre-portioned, low-fat ice cream or frozen yogurt
• Whole-grain waffles
• Whole-grain vegetable pizza

Tips:

- Buy frozen vegetables to throw into soups, casseroles, and stews.

- Low-fat frozen yogurt blended with frozen fruit makes a quick, healthy smoothie.

8. Dairy, Cheese, and Eggs

On Your List:

• Skim or low-fat milk or soymilk
• Fat-free or low-fat yogurt
• Fat-free or low-fat cottage cheese
• Low-fat cheese or string-cheese snacks
• Eggs or egg substitutes
• Firm tofu
• Butter or spread (a variety that doesn't contain hydrogenated oils)

Tips:

- Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.

- Don't buy pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or jam.

9. Snacks and Crackers

On Your List:

• Whole-grain crackers
• Dried fruit: apricots, figs, prunes, raisins, cranberries
• Nuts: almonds, walnuts, peanuts pecans, pistachios (roasted and unsalted)
• Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds
• Peanut butter, almond, or soy butter
• Hummus
• Dark chocolate pieces (containing more than 70% cocoa)

10. Produce

On Your List:

• Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
• Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks

Tips:

- Look for a large variety of colorful fruits and vegetables. They contain the most nutrients.

- Buy fruits and vegetables that are in season and locally grown. They taste better, and cost less.

- If you're busy, buy pre-cut fruits and vegetables. They're easier to cook with, and eat.

11. Drinks

On Your List:

• Unsweetened green and flavored teas
• Calcium-fortified orange juice
• Sparkling water

Tips:

- If you buy juice, make sure it's 100% fruit juice and not a "juice drink," or "-ade."

- Instead of buying soda, make your own healthier version by adding fruit juice to sparkling water.

Before you head to the supermarket, remember these general tips for buying healthy groceries:

• Plan your meals
 Map out an entire week's worth of meals before you go grocery shopping. It might sound like a lot of work on the front end, but planning will actually save you time -- and money on the back end. You'll have all the ingredients you need for the week, and some ingredients can actually serve double duty. Roast a whole chicken on Monday night, and you'll have chicken salad sandwiches and chicken soup for Tuesday and Wednesday.

• Buy fresh
 Groceries that come straight from nature are always better for you. Buy fresh apples rather than jarred applesauce, and chicken breasts instead of a frozen chicken pot pie. You'll find most of the freshest foods along the perimeter of the supermarket (produce, meat, dairy aisles). When you do buy packaged foods, look for products with a short ingredient list (about five or less) and ingredients that you can pronounce.

• Become a label reader
 You need to read carefully to search for clues that the food you're choosing is low in fat, cholesterol, and sodium, and high in vitamins and minerals. Label reading can be tricky. Foods that are labeled "sugar-free" or "fat-free" can still contain a small amount of sugar and fat. A product labeled "light" can still be high in calories. 

Post Workout Fuel

I want to post some of my favorite healthy recipes on my blog and I think that this first one is a great one for after a long workout. It is important to replenish your body with nutrients to help you recover after you exercise. I like to call post workout snacks "my fuel ". People who don't refuel after working out miss the opportunity to help their bodies really benefit from their workout. Therefore, they are more likely to snack later because they are still hungry. 

On a hot summer day it is always nice to get a cold smoothie. The one I like to have after working out is called the peanut butter cup.

Ingredients:
1 cup of almond milk
1 frozen banana
1/4 cup of almond butter
2 dates
1 tablespoon of cacao powder
1 dash of cinnamon

Directions:
Blend all ingredients in a blender and serve cold!

The natural sugars in the banana and dates are perfect for replenishing electrolytes after a workout. Its always important to drink plenty of water after a work out. However, smoothies like the one above will help you stay energized. The almond butter and cinnamon are natural energizers that will keep you going!  

Get Ready for the Summer Break

With one week left of the Spring Season of The New York City Ballet, I am starting to think of the approaching layoff. During the months off in the summer, when we are not performing, rehearsing, or practicing every day, there is a lot of free time to get out of shape. However, I definitely believe that it is important to take a certain amount of time off to allow injuries or ailing pains to heal; but too much time off makes it very hard to get back into shape. 

Dancers are known to be complete perfectionists. Spending hours rehearsing in front of a mirror, dancers continue to practice until they get every step perfect; down to every last finger and toe. As a dancer, I strive to be the best I can at every different ballet I learn. In order to feel the best I can, I have to make sure my body is in top condition. There are many ways that influence the care of my body and well being. Including: how I exercise, what I eat, time spent with friends, and the amount of sleep I get. These factors are all important to help my mind and body feel good. This summer, while I'm away from performing, I'm going to strive to continue to thrive at what I do by staying as healthy and as in shape as I possibly can. I intend to use this blog to inform everyone about my journey to stay in shape this summer by sharing certain exercise routines and healthy recipes to make. I hope everyone enjoys a wonderful and healthy summer!