8 Reasons This Dancer Chooses a Whole-Foods Plant-Based Diet

Over six years ago, my now partner invited me over for a casual, friendly dinner. He cooked. Dinner. With dessert. It was delicious, wholesome, and healthful. We talked and talked for nearly six hours.

Needless to say, I was hooked.

What I didn’t mention was that it was a low-fat, whole-foods, plant-based meal.

Since moving back home to California and moving in with my partner, I have kept to a mostly plant-based diet. Yes, my partner still cooks the meals in our household, for which I am eternally grateful… because I’m terrible at feeding myself. Before we moved in together, I was subsisting on microwavable Amy’s gluten-free mac and cheese, and other things that were ostensibly good for me because they were “organic.”

I’m not zealous about my diet, but I do try avoid straying too far for too long. Sometimes I enjoy a bit of imported Italian Parmesan with a Super Tuscan or Iberian Manchego with a Tempranillo. When I’m traveling, sometimes I have to choose between the meal with eggs and the meal with wheat (to which I am allergic). I also don’t judge my friends who order meat when we go out, nor am I offended by their meals.

plantbaseddiet

There are many reasons to go plant-based, both personal and global. Here are the reasons I stick to a low-fat, whole-foods, plant-based diet (WFPBD).
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6 Travel Tips for Dancers: Staying Well on the Road

As a child, going to the airport filled me with wonder and excitement. The smell of jet fuel and the hustle and bustle of the airport still means, in the words of Bilbo Baggins, “I’m going on an adventure!”

As an adult, I’ve spent a big part of my dancing career traveling to cities at odd hours to teach and perform in places I’ve never been before. It’s a fantastic job, and I am grateful for every moment of it.

With all my years of travel, I’ve learned a few things over the years. I’ve also learned that as I get older, my body doesn’t recover from travel as quickly as it used to. I’ve come up with survival techniques to keep limber and agile, even after being on a plane for 10 hours straight.

So, even if you’re not a dancer, or if you don’t even travel all that often, but just don’t want your body to feel like crap when you arrive, these little travel tips will help you keep moving. Just in time for your return back from your holiday vacations.

Heads up. This post contains affiliate links.

Traveling While Dancing: 6 Tips for Moving Bodies

Doubles as a wine bottle carrier.

6 Travel Tips for Dancers (and other people with bodies)

1) Rollers and other self-massage devices. This might sound dirty, but self-massage devices are the best thing for a weary traveler. No, not that kind of massager. I’m talking the kind that you roll out your cranky and sore muscles.

My favorite is the TP Therapy GRID roller. It’s short, and hollow on the inside. I can fill it up with small clothing items so it takes up very little space in my luggage. Plus, if you happen to pick up a bottle of your favorite libation while on the road, the GRID roller doubles as a protective carrying case… Not that I’ve ever done that before.

Other small, but effective, tools include lacrosse balls and stick rollers. I love this Gaiam spiky stick roller, but you’re best off packing it in your checked luggage.

2) 4-Wheel Spinner Luggage. Nothing frustrates me more than a bag that won’t stand up on its own, and worse if it’s difficult to maneuver through crowded airport and train terminals. After a trip to Europe when I had to manipulate two unwieldy, unbalanced suitcases full of costumes and products for sale, I resolved to replace my bags with upright spinners as soon as I got back to the US. Because I refuse to be stingy when it comes to luggage and shoes (see #5 in this post), I’m still using those bags, seven years later.

A quality spinner will be nearly effortless to move, and your body will be grateful for not having to drag your stuff along behind you. If you’re on a budget, because luggage isn’t cheap, check out your local Ross, Marshall’s, or TJMaxx. There’s no reason to pay full price for name-brand luggage.

3) Water water water. This one’s obvious, but flying can make us feel like human raisins. Muscles, fascia, and tendons need constant hydration to stay at tip top shape, so don’t be like me and make the mistake of not drinking enough water while traveling. Most of my injuries can probably be traced back to not staying sufficiently hydrated.

Bring a refillable water bottle (empty, so you don’t get busted at the TSA checkpoint, or you’ll find yourself chugging 16+ ounces of water very, very quickly), and don’t be afraid to ask restaurants in the terminals to fill it up for you. Some terminals have filtered water stations (San Francisco International marks them on airport maps as “Hydration Stations.” How very Silicon Valley of them.)

If you need extra hydration, pack along some Emergen-C or other electrolyte formulas. The ones that come in tablet form travel best, but individual packets of powders work well, too. Make sure your bottle is rugged enough to get beat up. I travel with an insulated bottle that I can fill with cold or hot drinks.

4) Snacks. Snacks on a plane! Haha… ha… nevermind. Anyhoo… Like many 21st-century Californians, I have dietary restrictions. I can’t eat wheat because it triggers my chronic inflammation, and I avoid dairy, eggs, and meat.

Even if you can eat anything without feeling like someone is stabbing you in the large intestine, you might have noticed that plane food is expensive and unsatisfying. If you’re lucky to be flying out of an airport with decent restaurants (i.e., not Chicago O’Hare which has almost nothing for the gluten-free traveler), eat a large-ish meal in the terminal before you board… and be prepared for the rest of your trip with ample snacks.

I bring nuts, dried fruit, granola bars, instant oatmeal, and chocolate (of course!). I also bring along my favorite tea bags to keep some semblance of normalcy and comfort when I arrive at my destination (which I brew in my insulated water bottle). Remember that you can’t bring liquids or pastes on the plane, so leave that hummus at home, you fellow food weirdo.

Merrell discontinued these boots, so I bought an extra pair. Looks like Amazon still has some, though!

5) Shoes. I have a lot of feelings about shoes and travel. Our feet are our first line of defense against gravity, and a crappy pair of shoes will make your entire body ache. Dancers don’t have time for that. Heck, parents, businesspeople, and vacationers don’t have time for that either! I also don’t have time or packing space for bringing lots of different shoes with me when traveling. Personally, I get grumpy if I have to bring more than the shoes that I wear on the plane and maybe an extra pair of flip-flops for times I don’t need to go far, like from a hotel room to the breakfast buffet.

My requirements for shoes? Easy to take off and put back on (because airport security), versatile for the purpose of my trip, flat soled, supportive, and comfortable like slippers. A good pair of shoes should last for over two years, minimum. I’m particular to the Merrell brand for my weird, narrow feet, but for the love of all that is holy, don’t be one of those people that wears flip-flops or 4-inch stiletto high heels. You don’t want to have to run to a connection with shoes like that, and both will likely make your joints very grumpy.

6) STRETCH. You know that weirdo in the back of the plane, near the galley and the lavatories, contorting themselves into some weird yoga poses as you try to get by? Don’t be afraid to be that person. Keep your blood flowing and stretch, particularly your hip flexors and hamstrings, which inevitably are shorted when you sit in those tiny little airplane seats. In addition, those seats fit about 1% of the population. The rest of us are too short or too tall. Plus, if you get up and head to the back of the plane for a bit, you can ask the flight attendants for more water… or for the wonder that is tomato juice, which we all know you only drink when you’re on a plane.

How I want to dress on planes. (Randy from A Christmas Story.)

Bonus: 7) Stay Warm. If you’re one of those people who is always cold, you understand. And for dancers, the cold can be a formidable foe for our bodies. Bring a jacket on the plane that you can also use as a blanket, as well as a big scarf that can keep your neck and head warm if you get blasted by the plane ventilation system. If it’s too cold to stay seated, and it’s safe to move about the cabin, get up and go stretch out near the galley.

Traveling dancers: What are your favorite tips for keeping limber and ready to move when you travel?





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How Sitting Out Can Make You A Better Dancer

When you’re a dancer, sitting out might make you feel like you’re not doing enough. You want to get the most out of every class you take. And sometimes, that means you can be really hard on yourself when you might be laid up by an injury or having a difficult day with your body. Well, I know I can be really hard on myself.

The reality is, though, as dancers we do get injured, have off days, and if we are consistently training and taking classes, our bodies will need breaks…. but we’re still expected to attend classes and rehearsals.

How sitting out can make you a better dancer.

Sitting Out Is Still Participating

While earning my MA at Mills, I had to take a set number of technique classes, and our grade depended on our participation. That meant showing up for class, even if we were injured. If we had to sit out, our instructors required us to take notes, so that we could still engage mentally with the movement material. They didn’t let us leave halfway through class, and there were only so many absences we could take without it affecting our grade.

When I tore my hamstring (again) in February 2015, I sat out for nearly three weeks of technique classes. While I felt completely devastated by not being able to participate, I now realize that this was an opportunity to refine my eye for watching dance and learning material in a new way.

It also gave me an opportunity to work smarter when I was healed enough to participate.

5 Ways Watching Class Can Improve Your Skills

  1. You can rest your body while still observing and learning. Sometimes we get so wrapped up in pushing ourselves and our bodies that we forget that recovery is essential to being strong dancers. Plus, being in the studio classroom with your hard-working, talented colleagues is a great antidote to self-pity.
  2. You can see how others apply the cues and techniques presented in class. Then you can ask yourself if you are doing the same when you return to the floor. I noticed in one of my technique classes at Mills that several students allowed their pelvis to over-tuck during battement exercises, and now I pay better attention to that in my own body. You can also feel how the energy of the room shifts when an instructor asks dancers to be bigger, commit more, and think less.
  3. You can be present and supportive of your fellow dancers. Energy in the room depends on who is there and how engaged they are with the material. If you’re not there, your energy isn’t there. I know that when my fellow dancers are sitting out, I can still feel their engagement and support from the sidelines.
  4. You can take notes in your dance journal. Taking notes is another form of motor memory. When you sit out and observe, you can write what you see, which helps commit new ideas to memory. I know I will be referring to my notes for years to come. Plus, notes are far more permanent than a combination that you learn once and never repeat.
  5. Your instructors will not think you are a failure. They won’t think you’re weak, or that you aren’t dedicated if you sit out. It’s more likely that they will appreciate that you took care of yourself that day, and that you were present for everyone else in class.

Additional Sitting Out Strategies

This isn’t to say that you should sit out whenever you’re tired or not feeling up to dancing. And I don’t think that taking notes are a wholesale substitute for dancing. When there’s a choice between dancing and not dancing, the answer should be “dance, of course!” But if you attend a regular class, and are laid up with an injury, I recommend still going to class.

Be polite and quiet if you are sitting on the sidelines. Communicate with your instructor what is happening with your body, as well as what you are doing to actively rehabilitate yourself. Remind them if a recurring injury flairs up.

If you don’t have a plan, your instructor can help direct you to body workers, PTs, and other professionals who can help. Your instructor will appreciate that you let them know your situation, and they will also note that you still showed up for class, even if you weren’t able to do everything.

That kind of commitment goes a long way, not only in the dance studio, but also on the stage, and your life outside the studio.

Have you had to sit out class because of injury? What did you learn from that experience?

Tell us in the comments!

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Thoughts on staying healthy this winter

Autumn and winter bring cold weather for many of us (unless, of course, you’re in the Southern Hemisphere, in which case, happy almost summer!), and this change can leave our bodies vulnerable to illness and injury.  You might notice your muscles tightening and your flexibility waning. If you have sensitive joints, they might be more achy than usual.  As dancers we must take extra care of our bodies, particularly those of us over 30.  Our muscles and joints just aren’t as resilient anymore, and old injuries from our teens and 20s start creeping back into our practice with a vengeance.  (I have scar tissue in my left hip—my landing leg—from over a decade of figure skating.  I stopped skating regularly when I was 18.  That stuff just doesn’t go away.)

This winter, I’m making a concerted effort to keep my body happy and healthy.  Apart from the usual “remember to wash your hands” advice,  here are some little reminders as we head into the chilly holiday season.

  • Take more time to warm up before a show.  Performing cold is perhaps one of the most dangerous things a dancer can do. Bring extra socks, gloves, and sweaters (zip or button-up) to keep toasty in those cold back-stage areas.  I also always have a pair of “gig sandals” in my bag to keep my bare feet away from cold floors.  And remember that warming up does not mean just stretching.  Squats, Sun Salutations (A and B), alternating plies and releves in 1st and 2nd position, and good ol’ crunches and push-ups will help you generate heat from inside your body.  Bring a yoga mat with you if you suspect the floor will be dirty (I love my foldable Gaiam travel mat).
  • When you’re not dancing, stay warm on the outside.  Indulge in cozy robes and slippers at home, and hats and gloves for going out.  Keep your pulse points covered (throat, wrists, and ankles), as well as your head.  Break out those leg warmers for class and while running errands.  Own at least one wool sweater.
  • Stay warm on the inside.  What we eat has a dramatic effect on our health (understatement of the century, right?)  I’m an advocate for eating a plant-based diet, but I do crave a bit of meat in the winter, as it has warming properties (according to Chinese medicine).  If you’re a strict vegetarian, spicy foods can keep us warm internally.  My favorite winter foods include hearty lentil stews and Chinese-inspired noodle soups.  I also love vegetarian Indian dishes.  Our cabinet is also full of teas and herbal infusions that contain a healthy dose of ginger, cinnamon, black pepper, and cardamom (think “chai” or “pumpkin” spice). I also prefer to have warm breakfasts; even instant oatmeal with cinnamon, ginger, and honey does the trick.   If you’re prone to getting cold, even in mild weather, pay extra attention to what you consume.  Personally, I avoid cold milk (which isn’t very good for you anyway), soy milk, and wheat.  (Personal aside: when I cut wheat out of my diet in 2007, I was the only woman in my office who didn’t complain about it being too cold.)
  • Find a good bodyworker.  And I don’t mean just massage.  Find someone who can identify the physical and anatomical imbalances in your body and work out old scar tissue.  An experienced bodyworker will help you avoid injury by keeping your body open and aligned.  Also, when your muscles are loose, you might see an improvement in your overall circulation, which will keep you warmer.
  • Bring clean clothes to change into after a sweaty dance class.  You might be hot in the studio, but when you step outside, those damp clothes will feel freezing!  This seems like a no-brainer, but even I forget.
  • Don’t force your stretches.  Even if you feel warm.   You might be able to get all the way into that forward fold during the summer, but when winter rolls around, your mobility might be more limited.  Acknowledge those changes, and be kind to yourself.
  • Allow yourself to rest.  This is also a bit of a no-brainer, but in our fast-paced culture, it’s easy to forget.  We feel guilty when we take time for ourselves, but we really shouldn’t.  All throughout the natural world, animals and plants are winding down for the winter, finding ways to conserve food, resources, and energy.  We humans need to remember that we are animals, too, and require a bit of winding down ourselves.

I hope you find this list useful, particularly if your body, like mine, tends to “run cold”.  Here’s to a healthy and happy autumn and winter!

Source: Bellydance Paladin