FOOD: Part 2 of 6

Increase Intake of Vegetables and Fruits

Vegetables and fruits are the two most nutrient-dense foods in the world. This means, per calorie, they pack the highest concentration of vitamins, minerals, phytochemicals, and other health-promoting nutrients when compared to all other foods. This is true of vegetables and fruits that are raw or minimally cooked, and as close to their natural form as possible. (A french fry comes from a potato, but it is not a health-promoting food.) Consuming a higher quantity of nutrients from food (versus from supplementation) is considered one of the most important things you can do to protect and ensure your health. I won't get into detail here, but the science shows many exceptionally high correlations between higher consumption of these foods and increased lifespan.

-improved health of the cardio-circulatory system (better circulation of blood, reduced heart disease, reduced incidence of strokes, etc.)

-decreased risk of a number of diseases, including various cancers

-improved and quickened recovery from disease (stronger immune system)

-decreased mental decline with age (better thinking)

-decreased ocular degeneration with time (better vision)

The implications reach far and wide, and there are many other benefits not listed here. But it is also important to mention that, among those populations already consuming high levels of these foods, those who consume more dark leafy greens (e.g. salad) and more legumes/pulses (i.e. beans, peas, and lentils) have even better health and live even longer. (Disclaimer)

FOOD: Part 1 of 6 FOOD: Part 3 of 6 FOOD: Part 4 of 6 FOOD: Part 5 of 6 FOOD: Part 6 of 6

For more on the Author, Sebastian Grubb, visit his ‘Movers’ page!

FOOD: Part 1 of 6

Like many branches of science, nutritional science is constantly being updated, added to, and changed. But unlike most other scientific disciplines, the general population, at least in western and westernized countries, wants to know these changes and feels directly implicated by them. This is because what nutritional science has to say--or at least what the popular media have to say about findings in nutrition--carries great implications for everyone's health and appearance. It is also in part because highly-westernized countries such as the U.S. do not, relatively speaking, have a traditional food culture, and so what people eat is frequently subject to change based on governmental and commercial interests.While many finer points are disputed within this field, there exists a handful of guidelines that are almost universally promoted. According to general recommendations made by many top health authorities, most people would improve their health by:

1) increasing intake of vegetables and fruits; 2) replacing refined grains with whole grains; 3) decrease intake of processed foods and animal foods; 4) ensuring regular consumption of nuts and seeds; 5) increasing intake of clean water.

While there are many other recommendations for improving nutritional intake, I believe these five serve as a strong foundation for most people looking to benefit their health. I'll explicate these five points one at a time in future articles. (Disclaimer)

FOOD: Part 2 of 6 FOOD: Part 3 of 6 FOOD: Part 4 of 6 FOOD: Part 5 of 6 FOOD: Part 6 of 6

For more on the Author, Sebastian Grubb, visit his ‘Movers’ page!

Broadway Dance Center Loves Nippon

All proceeds from these charming shirts go to support the American Red Cross in the Japanese Earthquake and Tsunami relief efforts. The Japanese text on the back reads, “Ganbare, Nippon!” which means “Stay strong, Japan!” Show your love for our Japanese friends and contribute to a worthy charity while you’re at it! (source)

Get yourself one here!

Graphic Design by Vanessa Irena Pomiechowski. She is also a compassionate 'Mover' that lives a vegan lifestyle. See more of her work here!

Dancers Are Also Athletes

Additional exercise outside your dance program should be chosen to complement what you are already doing. For many this means strength training for muscle groups not targeted by dance, and activities that are even more aerobically demanding, such as running. Dancers may also want to consider reducing the impact on their joints by selecting (non-dance) exercise forms such as bicycling and swimming. Drink 1-2 cups of water before activity, sip throughout, and generously replenish afterward.

If exercising strenuously, and to speed recovery, ensure adequate intake of foods high in carbohydrates within 30 minutes and foods high in protein within 60 minutes following activity. Healthy foods high in carbohydrates include fruit and whole grains. Plant foods high in protein include beans, lentils, nuts, and seeds.

Ensure adequate intake of carbohydrates and fluids before, during, and between dance sessions to improve energy levels and digestion. Dancers often dance many hours per day, with small breaks in-between rehearsals and classes. Focus on small snacks high in carbohydrates, fluid replacement, and save a larger meal for the beginning of a break of 2+ hours and after the day's activities are over. Under-eating is a surefire way to have inadequate energy during class or rehearsal.

Warm-up appropriately, starting with a low dynamic and keeping initial stretching light and in short duration (approximately 5 seconds). Take time to cool-down at the end of each activity session, gradually reducing activity intensity and finishing with deeper stretching, especially for muscles that worked extra hard or are excessively tight. Take at least 1 rest day per week from intense activity. Aim for 8-10 hours of sleep every 24 hours.

Ensure adequate intake of Vitamin D for optimal bone health. In some sunny climates nearer the equator, this can be accomplished with sun exposure on your own skin. In winter and in areas far North or South of the equator, supplementation is highly recommended by many health agencies. Vitamin D plays many important roles in the body, including the process of utilizing calcium to increase and maintain bone density. (Disclaimer)

For more on the Author, Sebastian Grubb, visit his 'Movers' page!

Night Life, Night Lights

I took a trip to the Public Assembly in Williamsburg where the one year anniversary of Beatles Burlesque took place. The experience was whimsical, enchanting and not only did I get to see one 'Mover' perform but there were two compassionate ladies in the line up! Anja Keister & Bettina May each took the stage that evening.

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ANJA KEISTER

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BETTINA MAY

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These ladies never fail to impress to me. They live to shed light on the burlesque industry which is traditionally rife with feathers and fur. Anja Keister created The Trials and Tribulations of A Vegan Burlesque Performer which features creative and responsible leading ladies while Bettina May makes all of her own garments! You can see more of her wardrobe here!

Check back for more performances by these two Beaming Bombshells!

'Movers' Contribute!

This controversial ballet featured dancers from Cirque du Soleil, Mozart, and Dracula. It was performed in Paris outside the historic venue, Paris Opéra, just after Stella McCartney's fur-free fashion show. (source)

The french certainly aren't afraid to speak their mind. Why should we be? As artists there are so many ways we can help end inhumane practices. Have you heard of PINNACLE: Reinvent The Icon? With references to fashion and artistry I'd like to mention this initiative that is specifically designed to inspire taste makers to reevaluate the fur industry and create a symbol of rebellion. This can be interpreted in many ways. These talented dancers are making change simply by expressing their opposition to the amount of cruelty that goes into a fur garment.

Numerous industry professionals are already against the use of fur and for apparent reasons. Contribute your work! Create a performance piece or choreograph a dance video and submit it. (here)

Introducing, 'Arrest Yourself'

Ignorance Is Bliss. By avoiding inconvenient and unpleasant information we hide from the worlds current state. Whether it be Factory Farming, Green House Gas or Climate Changes we must understand and address these issues before it's to late. Visit the following link for more about Arrest Yourself!

FEATURING: Lauren Cox Scott Hamilton James Koroni Kiet Lam

VIDEO PRODUCER: Joshua Katcher

CHOREOGRAPHER: James Koroni Contact: JamesKoroni@gmail.com

Nutrient Density

The more nutrients-per-calorie a food has, the more nutrient-dense it is and the healthier it is for you. Numerous scientific studies have shown that the incidence of many diseases can be reduced or eliminated by increasing the nutrient-density of one's diet through increased consumption of whole plant foods. The healthiest diet you can construct centers around vegetables, beans, fruits and whole grains. The more you eat from these four food categories, the more nutrients you give your body to be healthy. These foods are also the highest in fiber and water, which means they can fill your stomach without giving you excess calories. This is why one of the keys to healthy weight-loss and weight-maintenance is eating as many whole plant foods as possible. (Disclaimer)

For more on the Author, Sebastian Grubb, visit his Movers page!

Sebastian Grubb

SEBASTIAN GRUBB

Sebastian Grubb is a dancer and personal trainer based in San Francisco. He tours nationally with AXIS Dance Company, having joined the company in 2009. He also performs regularly with Scott Wells & Dancers, freelances, teaches, and creates his own work. As a choreographer, Sebastian draws from his background in theatre, athletics, and philosophy to create work that seeks to be beautiful, conceptual, and a bit odd. As a dance teacher, he places great focus on developing healthy movement patterns that support a lifetime of dynamic movement.

In addition to dancing, Sebastian is a private fitness instructor for individuals and small groups. Most of this work is done outside in parks, on stairways and up hills. He is a firm believer in training the body and mind as an integrated whole in order to achieve sustainable results on all levels. He also offers nutrition coaching to his clients and writes about many health-related subjects.

“I became vegan for my health and have remained so out of compassion for other animals and the planet. I lead by example when I perform on stage or workout with my clients, showing that a vegan diet is more than adequate for a healthy, vigorous lifestyle.” -Sebastian Grubb

Check back for contributing articles by Sebastian Grubb on nutrition and athleticism.

"Dinner" by Cynthia King

Dancing for Cynthia King was both an emotional and empowering experience. "Dinner" begins with a man enjoying his meal at a table. After a few bites he finds himself distracted by the reality of who is on his plate. He stops eating... now mesmerized by what life or lives the individuals on his plate may have lived. A beautiful larger than life fork and knife lies on each side of a white spotlight  to symbolize the "Dinner" plate upon which the story takes place. Five dancers, including myself, slowly lift our heads and begin to reclaim memories of our existence.

I look forward to dancing for Cynthia King again. Her artistic voice is brave and deliberate and her work inspires me to fearlessly communicate. Living Enforced Arch is no stranger to her.

For more info on Cynthia King visit: Cynthia King Dance

Peach-y Keen!

The trailer for Video Game Reunion has been haunting me for weeks! I am so excited to see what kind of mischief all of these classic characters will get themselves into! Tonya Kay, one of our compassionate 'Movers' created the role of video game histories most kidnapped character, Princess Peach Toadstool. Aside from her you will also notice characters from the 80's like Mario, Luigi, Zelda, Kid Icarus, Megaman and many, many more. Video Game Reunion releases on Atom.com and Gametrailers.com as a 13 part series so get tuned in with the rest of us on March 8th, 2011.

Tonya Kay is the perfect example of a compassionate 'Mover.' She danced in STOMP, De La Guarda, Peggy Spina Tap Co and currently performs with the Lalas Burlesque. She is also a Second City improvisational actress whom just played I ROCK, the lead comedic role in the first fictional film about the Animal Liberation Front, Bold Native and now is starring as Princess Peach, the nasty hot mess of a human being in the Video Game Reunion series. Her talents are no stranger and just as impressive are her acts of compassion which are something that I would like to recognize. In her words:

I'm a 27 year vegetarian, 17 of those vegan and the last 8 1/2 RAW vegan. I am a staff writer for the environmental online magazine and I do volunteer work to conserve endangered species, including the Asian elephant and am currently also doing work with the critically endangered sea turtle here at home in California.

I'm inspired by her capacity to give. For more on this compassionate 'Mover'  visit her page: Tonya Kay! Video Game Reunion, March 8th, 2011!

Ballet: Not A Riddle To Decipher

Our compassionate 'Mover,' Justin Leaf wrote an article for the Minnesota Playlist which shares his thoughts on the many ways one can interpret a piece of classical or contemporary ballet choreography. It reads: Over the centuries, “ballet” as classical genre of dance has expanded from romantic story ballets to include neoclassical abstract works and contemporary movement pieces. Story ballets remain the style closest to other forms of popular art (literature, films, music, theater), as they incorporate an easily understood narrative. Dance, however, also uses movement as its language, which leaves plenty of room for interpretation. The more abstract the movement, the less identifiable the intent. (READ ON)

Clara Lofaro at Canal Room

Clara Lofaro filled the room with her beautiful voice and devoted fans on Friday at Canal Room. What charisma! This songstress always brings in an eclectic collection of artists to make for a more powerful presentation. She values the potential to further tell a story by incorporating elements of performance art. Everyone is always moved by her intimate, interactive yet exuberant concerts. To begin her set at Canal Room, Clara engaged her audience with an a cappella song, moved right into Wrinkled $ which included my collaborative dance performance, then musician Jordan Scannella, pictured far left, was featured from the band Jorscan. Clara is honored to be opening for the legendary songwriter, Karla Bonoff at Highline Ballroom. Karla has written hits for the likes of Bonnie Raitt and Linda Rondstadt in addition to her successful solo career. Details:

HIGHLINE BALLROOM Thursday, March 17th (TICKETS)

431 W 16th St New York, NY 10011 (between 9th and 10th Ave) (212) 414-5994

Photography by Sheryl Cohen

Video by Chelsea Dee Thom

Toughies In Tutus

Is it impossible to find the word "Toughie" and "Tutu" in the same statement? We might have you fooled. That is the idea when it comes to ballet. If we master strength after years of hard work we can then apply grace and control that is seemingly effortless. In fact, don't  be surprised to find the "tough guy," football player in ballet, developing their control and building their center. Ballet requires power, stamina, and precision. Behind the grace there is a lot of commitment and tears of which these dancers truly earn the title: 'Toughies In Tutus.' I came across this article today and noticed yet another compassionate 'Mover' in Mumbai, Maharashtra India. The article reads:

Of the older girls, Ashrafi Ginwalla (20) teaches at the school and Annabelle Haydon Venkat (21) independently teaches little girls the basics of ballet. Venkat has been training with Dallas since age eight and takes the dance-form very seriously. She even sticks to "a no-wheat, no-dairy vegan diet that's designed by dietician Vijaya Venkat to boost energy levels." (source)

Don't forget our 'Essentials' page with cruelty free apparel for compassionate 'Movers.'