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11/30/2018 1 Comment

Healthy Chicken Noodle Soup for Winter Nights

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Homemade chicken noodle soup made in the crock pot for a set-it-and-forget-it easy dinner. You can evan prep all the ingredients ahead of time and store them in the freezer to pull out on a day where you forgot to plan dinner. Just make sure you thaw the ingredients before adding it to the slow cooker to prevent it from staying at an unsafe temperature for too long.

8 ounces whole-wheat egg noodles or other whole-wheat noodles
3 pounds bone-in chicken breast, skin removed
2 cups chopped onion
1 cup chopped carrot
1 cup chopped celery
2 sprigs thyme
8 cups low-sodium chicken broth
2 teaspoons kosher salt
2 cups frozen peas
¼ cup chopped fresh dill, plus more for garnish
2 tablespoons lemon juice
  1. Cook noodles according to package directions. Drain and rinse with cold water to cool.
  2. Meanwhile, place chicken, onion, carrot, celery and thyme in a sealable gallon-size freezer bag. Place the cooled noodles in a separate sealable gallon-size freezer bag. Freeze both bags until ready to use. Let the bags defrost in your refrigerator for 1 day before cooking (see Tip).
  3. Combine the chicken mixture, broth and salt in a 6-quart slow cooker (reserve the noodles). Cook on High for 4 hours or Low for 8 hours. Add peas during the last 10 minutes of cooking.
  4. Transfer the chicken to a clean cutting board. When the chicken is cool enough to handle, remove the meat from the bones and shred into bite-size pieces. Stir the chicken into the soup along with the noodles, dill and lemon juice. Garnish with more dill, if desired.
  5. To make ahead: Freeze the prepared bags (Step 1) for up to 3 months. Defrost in the refrigerator for 1 day before cooking (Step 2).​​

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11/30/2018 1 Comment

CONSIDERATIONS FOR THE ADOLESCENT VS. MATURE DANCER

The adolescent dancer faces unique challenges due to physical and emotional changes that occur during pubertal development. Rapid growth periods can lead to reduced strength, impaired balance, and decreased flexibility, which can alter technical ability and increase the risk of injury.

GROWTH CHANGES
Growth spurts in dancers usually occur between the ages 11-15 in girls and 13-17 in boys, and can last up to two years (IADMS 2000). As height increases, weight gain also occurs. A girl’s menstrual cycle begins during these growth phases and is essential for formation of bone. The pressure to stay thin during periods of weight gain in addition to being unaware of/ignoring nutritional needs results in an energy deficit and increases the likelihood of irregular periods (Delegate 2018).  Bones grow at a faster rate than muscles and tendons, and limbs grow at a faster rate than the trunk. This affects strength, flexibility, and balance control in dancers. These changes can make movement feel awkward and may affect your ability to perform at the level that you are used to. Don’t be discouraged, these changes are temporary!

INJURY RISKS
The injury rate increases by 35% as dancers reach ages 14-16. Body regions most commonly affected are the foot/ankle, lumbar spine, hips, and knees (Steinberg 2012, Delegate 2018).
Common injury types in adolescents:
  • Epiphyseal plate injury: The epiphyseal plate is significantly weaker than the surrounding soft tissue, making it more prone to damage.
  • Apophysitis: Disproportionate muscle and bone growth leads to increased stress on the tendon insertion at the bone. This results in a higher incidence of avulsion tears or apophysitis injuries (i.e., Sever’s or Osgood Schlatter).
  • Tendinitis: Adolescent dancers are more prone to tendonitis secondary to the increased stress on the tendons with disproportionate growth coupled by the reduced muscular strength/joint stability.
  • Stress fracture: Up to 61% of stress fractures occur during puberty. The bones experience overload due to impaired technique and reduction in muscle strength and postural control (Delegate 2018).

REDUCING INJURY RISK DURING GROWTH CHANGES:
  1. Educate young dancers that physical changes are temporary.  
  2. Set realistic goals for technical development and body type.
  3. ​Avoid exposing young dancers to extensive stretching and overload exercises such as excessive jumping and single leg pointe work in center.
  4. Focus on improving core stability, postural/balance control, and technique (Steinberg 2013).

References
:

1)Education Committee (Kathryn Daniels, Chair). International Association for Dance Medicine & Science. November 2000 https://www.iadms.org/page/1    
2) Delegete, A. Health Considerations for the Adolescent Dancer. A webinar through the Harkness Center for Dance Injuries. Accessed September 23, 2018.    
3) Steinberg, N., Siev-Ner, I., Peleg, S., Dar, G., Masharawi, Y., Zeev, A., & Hershkovitz, I. (2012). Extrinsic and intrinsic risk factors associated with injuries in young dancers aged 8–16 years. Journal of sports sciences, 30(5), 485-495.

4) Steinberg, N., Siev-Ner, I., Peleg, S., Dar, G., Masharawi, Y., Zeev, A., & Hershkovitz, I. (2013). Injuries in female dancers aged 8 to 16 years. Journal of athletic training, 48(1), 118-123.    

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11/4/2018 3 Comments

Eating for Immunity

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The immune system provides protection from seasonal illness such as the common cold as well as other health problems including arthritis, allergies, abnormal cell development and cancers. Dancers are exposed to physical stress from training, which increases susceptibility to illness. Additionally, working in close proximity with other dancers increases exposure to infection. Nutrition plays an important role in maintaining immune function to protect against infection. Learn how to boost your immunity by including these nutrients in your eating plan.
Proteins form many immune cells and transporters. Try to consume a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.
Vitamin A helps regulate immune function and protects from infections by maintaining healthy tissues in skin, mouth, stomach, intestines and respiratory system. Vitamin A is found in foods such as sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs or foods labeled "vitamin A fortified," such as cereal or dairy foods.
Vitamin E works as an antioxidant to neutralize free radicals.  Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter.
Vitamin C protects stimulates the formation of antibodies, which are necessary to fight infection. Citrus fruits such as oranges, grapefruit and tangerines, red bell pepper, papaya, strawberries, and tomato juice are good sources of vitamin C.
Zinc is critical for wound healing and aids the immune system. This mineral can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.
Other nutrients, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics, may also influence immune response.
References:
Academy of Nutrition and Dietetics (2017). Protect Your Health with Immune-Boosting Nutrition. Retrieved at eatright.org.



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