11Aug, 2017

Happy Feet: Helpful Facts to Keep You Dancing

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As a dancer you spend all day on (or jumping off) your feet.  In class you hear all sorts of things about how to place your weight, how to point your feet, and how to jump higher.  Let’s talk about some interesting feet facts to help improve the way you move. Rolling in, or pronation, can injure your knees and hips Try a demi plie and take a look at your feet.  If you notice that your pinky toe is coming off the ground then you are likely pronating your […]
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24May, 2017

Eight Best Exercises to Support Your Spine

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Eight Best Exercises to Support Your Spine Plank Hold Plank holds are a great way to stabilize muscles and build muscle endurance.  During a plank hold the abdominal muscles are held in an isometric contraction, which means the muscles are shortened without causing movement at the joints.  Correct plank form involves tightening the abdominal muscles and keeping the body in a straight line.  Avoid raising the hips too high because this will involve a different set of muscles. Steps: Duration: 30 seconds – 2 minutes Level: Beginner Warning: Avoid if […]
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15May, 2017

Hip Flexibility

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Hip Flexibility Benefits & Improvement with special tips for the dancer’s body   Benefits General: Improved spine health Improved knee health Increased upper and lower body circulation Dance: Stability in turn out and parallel positions Wider range of motion   Stretching Tips Do: Increase blood flow to muscles to “warm” body Feel stretch in belly of muscle, not joint Breath deeply to deliver oxygen to muscles Do not: Stretch “cold” muscles Stretch tendons or ligaments Let eagerness overpower safety   Types of Stretching Dynamic Stretching: Dynamic stretching involves lengthening a […]
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12Apr, 2017

The Truth About Sciatica

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Is that pain down your leg sciatica or something else?   What is Sciatica? Sciatica is a medical condition characterized by pain going down the leg from the lower back. This pain may go down the back of the leg. Generally, symptoms are one sided and are worse with sitting or long walks. Sciatica can also come with weakness and numbness of the leg and foot. Learn more here. What Causes Sciatica? Muscles– A muscle spasm called Piriformis Syndrome: The sciatic nerve runs in front of, behind, or through the piriformis muscle. […]
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5Apr, 2017

STRAWBERRY PRETZEL SALAD

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yield: 12 to 16 servings prep time: 1 hour cook time: 15 minutes total time: 1 hour 15 minutes INGREDIENTS: For the Crust: 2 cups finely crushed pretzels 3 tablespoons granulated sugar ¾ cup salted butter, melted For the Filling: 8 ounces cream cheese, at room temperature 1 cup granulated sugar 8 ounces Cool Whip For the Strawberry Topping: 2 cups boiling water 1 (6-ounce package) Strawberry Jell-O 1½ cups cold water 4 cups sliced strawberries DIRECTIONS: 1. Preheat oven to 400 degrees F. In a medium bowl, stir together […]
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5Apr, 2017

WHITE CHICKEN CHILI

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3 (14.5oz) cans white beans (I use 48 oz jar “Randall” Great Northern) 1 TBLS canola oil 1 med jalapeño pepper, minced 1-2 med poblano peppers, chopped 1 large onion 4 garlic cloves, minced Kosher salt & freshly ground black pepper 1/2 TBLS ground cumin 11/2 TSP ground coriander 1 TSP ancho chili powder 4 CUPS low-sodium chicken broth 2 limes, juiced plus lime wedges, for serving 1 rotisserie chicken, skin removed and meat shredded (I use chicken breasts with skin & bone on. Boil in separate pot. Shred) 1/4 cup […]
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5Apr, 2017

Salmon Bisque

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Ingredients: 4 green onions (minced) 2 cloves of garlic (minced) 1 dozen mushrooms (sliced) 5 TBS butter (2 to sauté and 3 for white sauce) 1 lb of tomato bits 2 cans of chicken broth 1 lb salmon 3 TBS flour 1 cup of cream Parsley (garnish) 1. Sauté onions, mushrooms and garlic in 2TBS of butter 2. Add tomato bits, chicken broth, and salmon 3. Bring ingredients to Boil and Simmer for ten (10) minutes 4. In separate sauce pan, make white sauce with 3TBS butter, 3 TBS flour, […]
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5Apr, 2017

To Die For Chocolate Bundt Cake:

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Ingredients: 1 package Devil’s Food cake mix 1 small package of chocolate instant pudding 4 large eggs 1 cup of sour cream 1/2 cup of vegetable oil 1/2 cup of water 1 1/2 cups semi sweet chocolate chips Flour for Bundt pan Powdered sugar Steps: 1. Blend all ingredients (except chocolate chips) with electric mixer for 1 minute. Decrease speed to medium and beat for 2 to 3 minutes- will look thick. 2. Fold in chocolate chips. 3. Grease and Flour Bundt pan. Add mixture to Bundt pan. 4. Bake […]
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5Apr, 2017

Cranberry Nut Bread

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Ingredients: 4 cups of flour 2 cups white sugar 1 tsp baking soda 1 tsp salt 3 cups cranberries cut in half 2 eggs, well beaten 1 cup of orange juice 4 tbsp melted margarine 4 tbsp hot water 1 cup chopped nuts Directions: Sift the first 5 ingredients, blending well. Mix egg, juice and margarine. Add dry mix and hot water. Mix well. Add nuts and cranberries and mix well. Bake in large, greased loaf pans at 350 degrees for 1 hour 10 minutes. Wrap in wax paper while […]
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5Apr, 2017

Pasta with Asparagus and Sun-Dried tomatoes

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Ingredients: 1/3 cup pine nuts 8 oz bow tie pasta 14 medium spears of asparagus peeled and cut into 1 inch pieces 1 tbsp olive oil 4 large cloves garlic, minced 1/2 cup drained oil packed sun-dried tomatoes 1/4 cup parmesan cheese 2 oz (1/3 cup) garlic and fine herbs Boursin cheese 1 tbsp fresh chopped dill or 3/4 tsp of dill weed 3/4 tsp lemon pepper plus more as needed Put the pine nuts in a small skillet over med heat- shake constantly until browned- about 4 min set […]
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