Bill T. Jones/Arnie Zane Dance Company member Shayla-Vie Jenkins gets creative in the kitchen with veggies. Photo by Kyle Froman for Dance Magazine.

Eating a balanced diet is key to getting the nutrients you need to fuel your dancing body. But here's something you may not have considered: Is there enough healthy food to go around? The U.S. Department of Agriculture recommends that we eat 2.5 to 3 cups of vegetables daily, but according to research released by the group last week, there's only 1.7 cups per person available.

And as of 2013, nearly half of what's available is potatoes and tomatoes, and lettuce takes third place. Man—and when I say "man" I mean "dancer"—cannot subsist on potatoes, tomatoes and lettuce alone. Aside from scouting your regular grocery's produce section, what can you do to make sure you're getting the variety you need?

  • Head to your local farmers' market and stock up. Depending on where you live, many seasonal markets are open into October and November. Buy large amounts of produce, eat what you need and freeze the rest. Blanching—boiling and then submerging vegetables in an ice water bath—before freezing them will help lock in the freshness and nutrients for later. I promise you, it only takes a few minutes. And farmers' markets typically offer the most in-season veggies!

  • Gather a group of friends and go pumpkin picking. Yes, it's nostalgic (I shamelessly go every year), but pumpkins are packed with goodness, like vitamin A, which helps with eye health; a high ratio of fiber to calories per cup, to keep you feeling full; and more potassium in one cup than a banana.

  • Grow your own veggies. City dwellers, you don't need to have a green thumb or a backyard to dabble in gardening. Windowsill and fire-escape plots count, too, and are particularly good for beans, carrots, tomatoes, cucumbers and scallions.

  • And if the kid inside of you still hates broccoli or isn't keen on certain veggies, kick things up a notch and add spices to create more flavor. Experiment with roasting, grilling and steaming for slight differences in taste, too.

It's up to you to feed your body what it needs, but it may take a little resourcefulness. Thankfully, dancers are already a creative bunch.

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Clockwise from top left: Photo by Loreto Jamlig, Courtesy Ladies of Hip-Hop; Wikimedia Commons; Photo by Alexander Iziliaev, Courtesy Pennsylvania Ballet; Natasha Razina, Courtesy State Academic Mariinsky Theatre; Photo by Will Mayer for Better Half Productions, Courtesy ABT

The 10 Biggest Dance Stories of 2019

What were the dance moments that defined 2019? The stories that kept us talking, week after week? According to our top-clicked articles of the year, they ranged from explorations of dance medicine and dance history, takedowns of Lara Spencer and companies who still charge dancers to audition, and, of course, our list of expert tips on how to succeed in dance today.

We compiled our 10 biggest hits of the year, and broke down why we think they struck a chord:

Christopher Duggan, Courtesy Nichols

I Am a Black Dancer Who Was Dressed Up in Blackface to Perform in La Bayadère

On Instagram this week, Misty Copeland reposted a picture of two Russian ballerinas covered head to toe in black, exposing the Bolshoi's practice of using blackface in the classical ballet La Bayadère. The post has already received over 60,000 likes and 2,000 comments, starting a long overdue conversation.

Comments have been pouring in from every angle imaginable: from history lessons on black face, to people outside of the ballet world expressing disbelief that this happens in 2019, to castigations of Copeland for exposing these young girls to the line of fire for what is ultimately the Bolshoi's costuming choice, to the accusations that the girls—no matter their cultural competence—should have known better.

I am a black dancer, and in 2003, when I was 11 years old, I was dressed up in blackface to perform in the Mariinsky Ballet's production of La Bayadère.


Here's the First Trailer for the "In the Heights" Movie

Lights up on Washington Heights—because the trailer for the movie adaptation of the hit Broadway musical In the Heights has arrived. It's our first look into Lin-Manuel Miranda's latest venture into film—because LMM isn't stopping at three Tony awards, a Grammy award, and an Emmy.

Enter Our Video Contest