Flavoured Water Recipe

Summer Hydrating Flavoured Water

As an energetic dancer, dancing in the Australian Summer heat, it is important to keep up the H2O. But drinking boring water every hour doesn't have to be the only way to stay hydrated.... Mix it up with sweet, citrus or mint flavoured water!! 

Showtime Dancewear now stocks Capezio's latest Infused Water Bottle for the best summer refreshments. This new stylish water bottle reduces all the extra seeds & leaves in your flavoured water. 

http://www.showtimedancewear.com.au/new/capezio-h2o-infused-water.html

We would love to hear your favourite summer water refreshment and tell us some new fruit mixes you have come up with. Xx

Active Nation Day.

ACTIVE NATION DAY

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On the last Sunday of September, 27th, 2015 is a day dedicated to put your individual health first, consider Active Living to be #1 priority. 

Lorna Jane was the creator of this energetic day in 2012 and it was established to inspire women, families and cities to live a moving and active lifestyle. This is a solution in order to decrease our Worldwide obesity that is now more than doubled since 1980. 

This day is important to reconnect with your inner health and exercise and does not have to be a boring and draining day.

It is done in a fun and encouraging environment along with a society of women. 

'Let your actions speak louder than words and inspire others to move towards a fitter future' - Lorna Jane.

It is easy to get involved as there are hosted events all around the world open for everyone to join and to have some fun. 

Visit -  http://nowmoveit.com/ 

to sign up or get more information at 

www.activenationday.com

Juices

Super Juices for Super Dancers!
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Green Envy
  - Spinach
  - Celery
  - Pear
  - Grapes
  - Lime

Purple Burst
-Beetroot            

- Pears               
- Blueberries      

- Apple               

Orange Juice

  - Carrot
  - Mango
  - Orange
  - Ginger
  - Lime

Health Kick

- Pear               

- Pineapple       

 - Kale                

- Spinach          

- Lime               

- Mint                

- Apple              

Snacks for Energy!

Snacks for Energy

As Dancers we spend countless hours in the studio learning, perfecting and enhancing our dancing ability. It is important for us to take care of our own bodies, considering it allows us to practice our passion as long as possible. I know it can be challenging to keep up with school, assignments and other activities on top of dance classes, and also maintaining healthy eating habits. Eating a balanced meal requires a lot of discipline and planning, but doing so is beneficial in many ways.

For some snack ideas that will keep you satisfied without making you feel bloated in rehearsals and keep your energy levels up, choose a few from this list of healthy snacks below:

• Fruits, like apples and bananas are good for dancers, especially since they are high in fiber, which means they will keep you full but won't weigh you down. Fruit also provides a boost of energy, allowing you to complete each step with confidence and strength.
  
  

• Like fruits, Vegetables are also high in fiber, so keep you full, increasing your stamina. In addition, they improve digestion, which is necessary for internal health. Vegetables such as celery, carrots, cucumbers, zucchini, and green beans can be served with a low fat dip.

• Nuts are very beneficial for dancers. They help manage inflammation, which can occur during an intense dance session or practice. Nuts are also a source of an amino acid called arginine, which boosts the immune system and promotes the healing of wounds. Even further, they help to build muscle, which helps to create strong legs, abs, and arms.

• Popcorn is a whole grain, and therefore is high in dietary fiber, low in fat, and rich in the good carbohydrates. This means that as the food is broken down by the body, energy is created. The most important thing is not to add fatty condiments such as butter, salt, which can dehydrate you. It is best to add spices such as pepper or herbs like curry.

• Make sure you keep hydrated through rehearsals by drinking water. 

Keep Safe and Happy Dancing!

Green Tea

It's time to talk tea...

So as you are probably aware there are many different types of teas and most of them benefit your body in some way or another. 

Did you know that Green tea was used in traditional Chinese and Indian medicine to control bleeding and heal wounds, aid digestion, improve heart and mental health and regulate body temperature, pretty cool huh.

Peppermint Tea was a popular "folk medicine" simply because it was reported to work so quickly and effectively in relieving a variety of disorders like headaches, sinus problems, upset tummy and menstrual cramps. I always make sure I have a packet in the kitchen pantry.

When ever i have an exam or performance coming up I usually am pretty stressed and have trouble sleeping so out comes the Camomile Tea as it has a mild sedative effects, is treasured for its ability to relieve insomnia and encourage a good night's sleep, free of nightmares. If you've been having sleepless or restless nights, a hot cup of camomile tea before bedtime may be just what you need to sleep soundly through the night. Chamomile tea can help to ease anxiety and depression, too! 

Cough Cough... feeling a twitch and a tingle in your through Lemon and Ginger Tea please! as dancers we don't have time to get sick, so whenever I feel a little under the weather i just whip out the lemon and ginger (I usually add a teaspoon of honey too) and carry on with my grande jete's. 

Happy brewing!! ;)

Relaaaxxx....

Sometimes in our busy lives, we forget to step back and take a break. 

This is especially true for dancers. There is school all day, then straight to dancing, then home to do homework and then its bed time. For many of us, this happens 5 days a week, plus rehearsals on Saturdays. We have very little time to take for ourselves to relax and recoup.  It is so important for your body to take time out to relieve strain on both our body and mind. We can see and feel the effect on our body but often we forget about how tired our mind can get from running around all day, every day. School is mentally draining with its facts and figures and this is due here and that has to be done by that date, And it’s the same in your dance classes. Remember tummy in, posture up, pull your thighs up, hold your head high, pointe your feet, turn out your legs. I’m already overwhelmed and I haven’t even mentioned remembering the routines.

Every now and again, it’s a good idea to take 10 or 15 minutes out (try at least 3 times this week) and without any interruptions, simply relax. Here are a few ideas to get you started: 

•  Read a book
•  Take a bath, light some candles even (get parents’ permission for lighting candles)
• Sit in a tree/swing/seat outdoors and listen to some happy, feel-good music
• Are you artistic? Paint a picture
• Are words your medium, write a story.
• Journaling is always a good idea, even if you don’t particularly enjoy writing. I write lists in my journal of everything that is annoying me, overwhelming me, or just simply stuck in my head. You can draw pictures in your journal. You can buy a wreck-it journal  (http://www.youtube.com/watch?v=2lTwgEylMpo)
• Rent a movie (or a series if your timetable will allow the time). Go to the movies, with someone you don’t always see every day.
• Give yourselves a mani (maybe pedi, depending on school and dancing constraints). Though manicures don’t always have to involve nail polish. If nail polish is a no-go, work on your cuticles, hand massage and shaping of your nails instead with maybe a clear coat of nail polish. Youtube is a great place for ideas.

Tell us what you enjoying doing to relax!

Sore Back Relief

Sore back?

After class you need to make sure you stretch out your back especially from all the back bends and walkovers you do. Below you will find a few stretches that you can do at the end of your lesson. 

Hug Your Knees - Lie on your back. Grab your knees, pull them toward your chest and breathe. Slowly push your lower back into the floor. Repeat this a several times.

Side Knee Drop - Lie on your back. Grab your knees, pull them toward your chest and breathe, Hold onto your knees with one hand/arm and extend the other arm onto the floor. Gently drop your knees to the opposite side. Breathe and switch sides. Repeat several times.

Traditional Toe Touch - Keeping your knees straight roll down and touch your toes. If touching your toes is now too easy wrap your arms around your legs and bring your chest to your knees. Then release and roll back up through your spin. Repeat several times.

A little trick to relax your body, lay on your back, bend your knees and feet flat on the ground. Make sure feet are apart so you can rest your knees against each other. Wrap your arms around your neck until your hands are resting on the ground. Lay in this position for as long as you want maybe even put on some relaxing music as you do this. 

Super Smoothies

photo sourced: <http://vegnews.com/articles/page.do?pageId=4710&catId=2> 

Super Smoothies!

Dancer's have high energy needs! Many of you guys have just finished the Sunshine Coast Eisteddfods and might be feeling a little tired and worn out from all the practice that went into those amazing dances! Smoothies are so yummy and are a great and super easy way to eat (drink?) your food on the go. Smoothies are also so refreshing, especially in the summer time!

The basis of most smoothies is milk and yogurt and you can change these to to suit dietary requirements (lactose, almond, goat varieties). My personal favourite is a Mango and Banana smoothie with milk, yogurt,  mango flesh (frozen or thawed) and banana. I also love either fruits on their own. Other combinations include a concoction of berries, honey, lemongrass, oatmeal (for carbohydrates), ginger, orange, green tea, cherries, pineapple, and kiwi fruit. These are just a few of the many options and any combinations are possible. 

Making a Super Smoothie

Chose your fruit. Such as, berries, banana, kiwi fruit, mango, paw paw, passion fruit, figs or even lychees.

Add you liquid. As everyone has different dietary requirements there are different liquids to suite. There is almond milk, soy milk, rice milk, goats milk, dairy milk, coconut milk, coconut water and all types of juices.

The power food. for extra nutrience and all that good stuff add in some of these, Spirulina, chia seeds, flax seeds, oats, LSA mix (blended sunflower seeds, amond meal and linseed.) or quinoa 

Make it thicker. By adding natural yogurt, sorbet, ice cream, ice or frozen fruits can help to make you smoothie thicker.

Extra Flavour. Still a little bland.. try adding in some honey, cinnamon, nutmeg, peanut butter or ginger 

Just blend it all together and ta da! a Super Smoothie!

Let us know what flavours you have created!

Fueling your body for dancing

Fueling Your Body For Dancing

Are you looking for a quick and easy recipe for a light meal to take to dancing? Then have a look at the link below. Cous Cous Salad is high in energy and a good source of fiber but still light on the tummy. The energetiks blog has some great simple and easy recipes especially for dancers! 

http://energetiksblog.com.au/blog/3667 

The article in the link below has so much useful information about how to make sure you are eating enough of the right foods for the amount of exercise you are doing!

http://www.actsafe.ca/wp-content/uploads/resources/pdf/dancernutrition.pdf