Any tender, sore, or achy parts of my body can hinder my ability to dance my best. In an effort to speed up the healing process, I massage Traumeel on the areas that are in pain. Usually the gel does an amazing job of eliminating any signs of injury.
My upper thighs have been killing me for the past couple of weeks. I don't know why I didn't think to use Traumeel sooner, but after applying some last night I woke up this morning feeling no pain. I can't say it works for chronic pain, but for any minor infirmities it seems to be a wonderful cure.
http://truthinaging.com/body/traumeel-homeopathic-ointment-does-a-body-good
Tuesday, September 13, 2011
Friday, September 2, 2011
Health Benefits of Ballet
If practiced regularly, ballet is an excellent way to get in shape. Here are a few rewards that can be obtained from the studio.
Increased flexibility-Lifting your leg to your ear and executing leaps in a split position require a great amount of flexibility. The stretches you learn in class are done to achieve these incredible movements.
Greater Strength-When looking at a graceful ballerina, most people aren't aware of the physical demands she has to meet. The fact is however, many of the difficult steps and positions in ballet aren't possible without strength. The exercises done in class build up this strength, while creating long, lean, and toned muscles.
Better Posture-Standing up straight looks better and is healthier for the body. Focusing on proper alignment in ballet will transfer to everyday life. It will create an awareness of posture, which forces out bad habits, such as slumping.
Based on this infomation, I'd say it's worth it to keep going to class.
Increased flexibility-Lifting your leg to your ear and executing leaps in a split position require a great amount of flexibility. The stretches you learn in class are done to achieve these incredible movements.
Greater Strength-When looking at a graceful ballerina, most people aren't aware of the physical demands she has to meet. The fact is however, many of the difficult steps and positions in ballet aren't possible without strength. The exercises done in class build up this strength, while creating long, lean, and toned muscles.
Better Posture-Standing up straight looks better and is healthier for the body. Focusing on proper alignment in ballet will transfer to everyday life. It will create an awareness of posture, which forces out bad habits, such as slumping.
Based on this infomation, I'd say it's worth it to keep going to class.
Monday, August 29, 2011
Push-ups
Although difficult to master, the push-up is an ideal exercise for increasing upper body strength.
Push-ups on your toes are extremely challenging if your like me and starting out with zero arm strength. So why not begin with something more manageable and work up to doing a full push-up?
Start out with knee push-ups. Once your fairly comfortable with these, begin the push-up on your toes and lower down keeping this same position. Try to raise yourself back up while still on your toes. You probably won't be able to accomplish this at first, but just the simple act of trying will bring progress. Switch from the toes to your knees to complete the second half of the push-up. Eventually you'll be able to do the entire push-up on your toes.
Friday, August 26, 2011
Busy Schedule
I don't know if anyone remembers, but on Monday I was posted about the possibility of me taking an exercise class at college. I wasn't sure if I would have enough time for it though, and was on my way to the orientation that morning to learn more about it.
Unfortunately, it's not going to work out. There just isn't enough hours in the day to accomplish everything I wish I could do. Between the other four classes that I'm still enrolled in, ballet lessons, and rehearsal schedule for Nutcracker that has yet to be determined, I'll be fairly busy.
I haven't given up the idea of being a personal trainer though. It may take me a little longer to get there, but get there I will. For now I'm focusing on getting all the general education classes over with. The ones you don't want to take, that have nothing to do with your planned career, but you have to take anyway. I guess I'm saving the best for last.
Next week I'll go back to posting health and fitness tips.
Monday, August 22, 2011
Another Goal For Life
Today is the fresh start of a new school year, and guess what? I'm actually excited!
This time last year I set out on the college path not sure where I was going or what I was doing. I didn't even think I wanted to be there. My only desire was to dance in a company. Things are different now. I know what I'm going after.
You can tell by the name of this blog that I'm interested in health and fitness. I've decided I would love to be a personal trainer with my own business. To accomplish that I have to take a certain amount of exercise classes, which shouldn't be a problem because I like to exercise.
I still haven't given up my dream of being in a company, however. With my level of commitment rising at the dance studio it's going to take longer to finish college. I'm not sure if I can start my exercise classes this semester. I signed up for one anyway, and will use today's orientation to determine whether or not I'll be able to fit it in my schedule. I hope I can.
Friday, August 19, 2011
Cooling Down
Cooling down after ballet class and before going home prevents injuries, while reducing the chance of next day soreness.
Going from one extreme to the next, such as sitting down immediately after a rigorous ballet class, can be dangerous. A safe, gradual, decrease in the heart rate isn't allowed, and blood pools in the lower limbs. The result is sore muscles, achy joints, and decreased stamina. Obviously this interferes with your ability to dance your best.
An easy, short cool down should be relaxing. Continue moving for at least five minutes, avoiding standing still or sitting down during this time frame after class. Whatever you do, make sure the intensity is kept low. You could walk around or repeat some moves done in class in a less strenuous way. Once the heart rate has gone down you may sit to stretch, making an conscious effort to hit the muscles worked the hardest during class. At this point be gentle and refrain from doing deep stretches, letting a minimum of one hour pass before indulging in those kind of stretches.
Warming up and cooling down play key roles in assisting the fight against injuries and staying in top shape. Try to make both a part of your dance training.
Tuesday, August 16, 2011
Warming Up
Making an effort to arrive early for ballet class gives you the opportunity to warm up.
There are some convincing reasons to support why a dancer should bother with making this a habit. The body will adapt to the exercises quicker. This leads to ease of movement, better coordination, and allows for full flexibility sooner rather than later. Injuries are also less likely to occur during activity when the body has been given a warning of what's in store for it. I think all dancers will agree this is a great benefit.
It's important to realize that warming up doesn't mean stretching. Both should be done before class, but warming up should proceed stretching. A warm up involves moving around to elevate the temperature of the tissues. The result of an effective warm up should include smoother use of joints and a raised pulse. Only then is it safe to stretch.
Your warm up should be aerobic that doesn't last longer than five minutes. You can also incorporate some modified moves that resemble what you'll be doing in class. Cluing the body into what you'll ask from it later on will make attempting those movements easier. Focus on finding correct alignment and placement while warming up. Use the warm up as a way to listen to your body. Let it tell you what's happening on that particular day. Things change in a short amount of time, and one area that was perfectly fine the day before might be tight the next.
Cooling down is just as beneficial as warming up. My next post will be based on that topic.
Wednesday, August 10, 2011
Before Ballet Class Snacks
When I take class in the afternoon I almost always grab a snack beforehand. When I don't, my grumbling stomach makes me regret it. Ballet is several hours after lunch, and still a long ways from dinner. I have to fuel up for the intense physical activity before me.
I try to eat something with protein. Here are a few examples of before class snacks.
Nuts-I love almonds, pistachios, peanuts, and cashews. They're filling, and a great source of protein. I grab a handful for the car ride.
Banana Chips-These pieces of dried fruit became a preferred snack of mine when I first tasted them last summer during a camping trip. I usually mix them with some nuts in a plastic bag.
Peanut Butter-This is my absolute favorite food! When I don't have P.B. for lunch I enjoy it as an energy giving snack. There are several ways to eat it. I've spread it over celery, bananas, apples, and raisin toast. When I've had a light lunch I'll cut up slices of banana to put on the toast, then drizzle honey it. It's delicious!
Monday, August 8, 2011
Foot Care for Ballet Dancers
To survive dancing on pointe you must pay attention to the care of your feet. I have to remember that as well. Sometimes I forget to check the length of my toenails, or cover an area where a blister is forming.
Always make sure your toenails aren't too short or too long. It's a good idea to give them a quick look everyday, and if you see any that need to be trimmed do so after a shower or bath.
Everyone has certain spots on their feet that are more likely to get blisters than others. Cover them up with band-aids, toe tape, moleskin, or whatever works best for you. This goes a long way in preventing blisters. If you feel a blister start to develop while your dancing, take off your shoe and put some sort of protection there. It's worth the effort, believe me. There have been too many instances where I sensed a blister coming but didn't tend to it in time .
It's also smart to pad your pointe shoe. Try to stay away from anything that's too thick or that will keep you from being able to feel the floor. There is a wide variety of toe pads to choose from, but you can also stick with simple lambs wool or paper towels.
Always make sure your toenails aren't too short or too long. It's a good idea to give them a quick look everyday, and if you see any that need to be trimmed do so after a shower or bath.
Everyone has certain spots on their feet that are more likely to get blisters than others. Cover them up with band-aids, toe tape, moleskin, or whatever works best for you. This goes a long way in preventing blisters. If you feel a blister start to develop while your dancing, take off your shoe and put some sort of protection there. It's worth the effort, believe me. There have been too many instances where I sensed a blister coming but didn't tend to it in time .
It's also smart to pad your pointe shoe. Try to stay away from anything that's too thick or that will keep you from being able to feel the floor. There is a wide variety of toe pads to choose from, but you can also stick with simple lambs wool or paper towels.
Thursday, August 4, 2011
Proper Hydration
Adequate hydration is crucial if you wish to dance to the best of your abilities. It not only boosts physical performance, but aids in concentration as well.
Dehydration can be dangerous, causing a lack of energy that could possibly lead to injury. Loss of fluid happens when water is taken out of cells, which leads to the cells shrinking and ceasing to effectively provide energy. This is more likely to occur when exercising, because physical activity creates sweat.
If your a dancer remember to bring water bottles to class. This is a good habit to form for any type of exercise, whether it's running on the treadmill or lifting weights. It's especially important to remember this now during these hot summer months.
Dehydration can be dangerous, causing a lack of energy that could possibly lead to injury. Loss of fluid happens when water is taken out of cells, which leads to the cells shrinking and ceasing to effectively provide energy. This is more likely to occur when exercising, because physical activity creates sweat.
If your a dancer remember to bring water bottles to class. This is a good habit to form for any type of exercise, whether it's running on the treadmill or lifting weights. It's especially important to remember this now during these hot summer months.
Tuesday, August 2, 2011
Tight IT Bands
One of the many benefits of my ballet training is the flexibility I've gained from it. Most parts of my body are limber, but that doesn't mean stiff areas are nonexistent.
Tight IT bands are common among people who are active, and I'm no different. It's full name is iliotibial band, and it's found on the outer thigh, connecting the pelvis, lower, and upper leg.
One of my Pointe magazines says ballet dancers can prevent this spot from tightening by limiting the use of turn-out to the hips. Of course every ballet dancer knows it's only true turn-out if it comes from the hips, but I'm sure many dancers are like me and didn't realize they were using other body parts to achieve rotation. I can't say I was completely ignorant of this technical flaw. I was aware of it at times, but I was also hoping it had been corrected. I think it's better now, but like everything else I'm not done striving to improve.
Until I find the feeling of properly rotating my hips to create honest turn-out, I'll add a few stretches designed to loosen this area to my regular routine. Here is a link to a Website that gives more information on tight outer thighs, as well as a few stretches to prevent or cure the problem.
http://findarticles.com/p/articles/mi_m0675/is_6_22/ai_n7578592/
Pointe magazine also suggests rolling the IT band over a foam roller. That's something else I'll be trying.
Tight IT bands are common among people who are active, and I'm no different. It's full name is iliotibial band, and it's found on the outer thigh, connecting the pelvis, lower, and upper leg.
One of my Pointe magazines says ballet dancers can prevent this spot from tightening by limiting the use of turn-out to the hips. Of course every ballet dancer knows it's only true turn-out if it comes from the hips, but I'm sure many dancers are like me and didn't realize they were using other body parts to achieve rotation. I can't say I was completely ignorant of this technical flaw. I was aware of it at times, but I was also hoping it had been corrected. I think it's better now, but like everything else I'm not done striving to improve.
Until I find the feeling of properly rotating my hips to create honest turn-out, I'll add a few stretches designed to loosen this area to my regular routine. Here is a link to a Website that gives more information on tight outer thighs, as well as a few stretches to prevent or cure the problem.
http://findarticles.com/p/articles/mi_m0675/is_6_22/ai_n7578592/
Pointe magazine also suggests rolling the IT band over a foam roller. That's something else I'll be trying.
Thursday, July 28, 2011
Exercise For Ballet Dancers
Cross training is becoming more common for ballet dancers. It helps prevent injuries, increases strength, and is a good mental break from the stress of dance.
Cardio-Ballet class isn't considered an aerobic exercise because of the many pauses that take place. If you find yourself struggling from lack of energy to finish a performance, you may want to increase your stamina. This can be achieved through a thirty minute cardio workout, just three times a week.
What to do-If your a ballet dancer it's important to stick to activities that are low impact. This gives your body a break from the demands of ballet. Try walking, hiking, swimming, or a stationary bike.
What to avoid-High impact exercises like running, jogging, or jump roping aren't the best options for ballet dancers. It could be too much for joints that need to stay healthy for dancing.
Strength-Dancers typically have a weak upper body. They spend a lot of time developing power in the legs, which causes an imbalance in body strength. Correcting that imbalance can reduce injuries. Stronger core muscles are also helpful in resisting injuries, and provides the added benefit of enhancing dance performance . Strength training should take place two to four times a week.
What to do-Pilates, weights, resistance bands, and using one's own body weight for exercises like push-ups, are great ways to encourage strength. Focus on creating long, lean, and strong muscles.
What to avoid-Dancers don't want to bulk up. If you'll be lifting weights, seek guidance from an expert on how to gain strength without creating huge muscles.
Flexibility-Dancers stretch all the time in class, but it's helpful to stretch on your own time as well. I suggest doing a little bit each day. Unlike strength training or cardio, it's safe to stretch as many times as you wish.
What to do-Lifting your leg higher or bending your torso to the side requires flexibility in those body parts. It's obvious what areas need to be stretched to have a greater range of motion, but you should also focus on the muscles that get too tight as a result from dance. Calf muscles, quads, or hamstrings are a few examples.
What to avoid-You can become too flexible, potentially leading to injury. Be careful not to overstretch any part of the body.
Cardio-Ballet class isn't considered an aerobic exercise because of the many pauses that take place. If you find yourself struggling from lack of energy to finish a performance, you may want to increase your stamina. This can be achieved through a thirty minute cardio workout, just three times a week.
What to do-If your a ballet dancer it's important to stick to activities that are low impact. This gives your body a break from the demands of ballet. Try walking, hiking, swimming, or a stationary bike.
What to avoid-High impact exercises like running, jogging, or jump roping aren't the best options for ballet dancers. It could be too much for joints that need to stay healthy for dancing.
Strength-Dancers typically have a weak upper body. They spend a lot of time developing power in the legs, which causes an imbalance in body strength. Correcting that imbalance can reduce injuries. Stronger core muscles are also helpful in resisting injuries, and provides the added benefit of enhancing dance performance . Strength training should take place two to four times a week.
What to do-Pilates, weights, resistance bands, and using one's own body weight for exercises like push-ups, are great ways to encourage strength. Focus on creating long, lean, and strong muscles.
What to avoid-Dancers don't want to bulk up. If you'll be lifting weights, seek guidance from an expert on how to gain strength without creating huge muscles.
Flexibility-Dancers stretch all the time in class, but it's helpful to stretch on your own time as well. I suggest doing a little bit each day. Unlike strength training or cardio, it's safe to stretch as many times as you wish.
What to do-Lifting your leg higher or bending your torso to the side requires flexibility in those body parts. It's obvious what areas need to be stretched to have a greater range of motion, but you should also focus on the muscles that get too tight as a result from dance. Calf muscles, quads, or hamstrings are a few examples.
What to avoid-You can become too flexible, potentially leading to injury. Be careful not to overstretch any part of the body.
Tuesday, July 26, 2011
Wisdom of Cross Training
Ballet dancers tend to have one track minds. Some cram an excessive amount of classes through the week in an effort to improve. In many cases, the dancer should take out a few classes and replace them with another type of physical activity.
Doing the same thing over and over again not only increases the risk of injury but can make the body weaker as well. That's why cross training is steadily gaining acceptance in the ballet world. Doing another form of exercise can enhance the dancer's performance.
That doesn't mean dance all day and swing by the gym on the way home. Dancing a little less and using this freed up time to cross train is what I really mean.
It's still necessary to consistently practice ballet and remain dedicated to it. I only want dancers to realize that dancing too much can actually hinder, rather than progress, their abilities. It's important to find a balance.
Choose your physical activity wisely. Make sure it will benefit your dancing. Stay away from anything that could be too hard on a ballet dancer's body.
My next post will list a few exercises that ballet dancer's should consider incorporating in their conditioning.
Doing the same thing over and over again not only increases the risk of injury but can make the body weaker as well. That's why cross training is steadily gaining acceptance in the ballet world. Doing another form of exercise can enhance the dancer's performance.
That doesn't mean dance all day and swing by the gym on the way home. Dancing a little less and using this freed up time to cross train is what I really mean.
It's still necessary to consistently practice ballet and remain dedicated to it. I only want dancers to realize that dancing too much can actually hinder, rather than progress, their abilities. It's important to find a balance.
Choose your physical activity wisely. Make sure it will benefit your dancing. Stay away from anything that could be too hard on a ballet dancer's body.
My next post will list a few exercises that ballet dancer's should consider incorporating in their conditioning.
Thursday, July 21, 2011
Staying In Shape During Down Time
Just because I'm not dancing doesn't mean I've gone completely sedentary. I'm still exercising, but I keep it relaxing. I want to focus on enjoying my physical activity during this break.
On Monday, Wednesday, and Friday I do Pilates. Although challenging, I find this exercise to be very calming at the same time.
On Tuesday, Thursday, and Saturday, I go through my dance conditioning routine. This isn't actually dancing, it's just a workout with a Thera-Band. It's intended purpose is to improve technique and strength for a variety of dance styles. The creator of this routine recommends continuing it during breaks. He claims it will help sustain a pretty high level of fitness without working the muscles too hard. We'll see if he's right.
I've also gone on a walk by the water with my dad. I love doing this, because as long as you keep the speed up you can just talk and enjoy the view, while still doing something beneficial to the body. We walked at a brisk pace for almost an hour, and my mind was free from thinking too much about what I was doing.
We have a net in the backyard that we use to play badminton. It's definitely a fun way to get some exercise. I think making exercise into a game is a good way to get motivated. I played three games last night and had a great time, even though I only won one of them.
So you see, I am still keeping active. My mind and body need a break from the intensity I forced out of it, but I won't be sitting around all day either.
On Monday, Wednesday, and Friday I do Pilates. Although challenging, I find this exercise to be very calming at the same time.
On Tuesday, Thursday, and Saturday, I go through my dance conditioning routine. This isn't actually dancing, it's just a workout with a Thera-Band. It's intended purpose is to improve technique and strength for a variety of dance styles. The creator of this routine recommends continuing it during breaks. He claims it will help sustain a pretty high level of fitness without working the muscles too hard. We'll see if he's right.
I've also gone on a walk by the water with my dad. I love doing this, because as long as you keep the speed up you can just talk and enjoy the view, while still doing something beneficial to the body. We walked at a brisk pace for almost an hour, and my mind was free from thinking too much about what I was doing.
We have a net in the backyard that we use to play badminton. It's definitely a fun way to get some exercise. I think making exercise into a game is a good way to get motivated. I played three games last night and had a great time, even though I only won one of them.
So you see, I am still keeping active. My mind and body need a break from the intensity I forced out of it, but I won't be sitting around all day either.
Tuesday, July 19, 2011
Rest For the Ballerina
Rest is a vital part of staying fit. It sounds strange, I know. But when muscles are used excessively they become too tired to work properly, causing you to either stop making progress or start to backslide. I think that might be what's happening to me.
In my book, Conditioning For Dance, the author, Eric Franklin, suggests a full two- to three-week break, two or three times a year. The body makes good use of this time by recuperating.
I don't think I've taken a break for that length of time since I started ballet again. I had short periods of rest here and there, mostly from minor injuries. I think they usually lasted from about half a week to one week. Once the spring semester of school ended I dove right into my newer, more rigorous training schedule.
When I got sunburned a few weeks ago I didn't dance, but I don't think it was an adequate break. It didn't last long enough, plus my body was working to heal the damage from the sun. I came back feeling strong, but that didn't last. Last Friday, Saturday, and Monday were bad days. I felt like I had to drag myself through my routine, and I was a sloppy mess. My body was trying to tell me something. Right now just sitting here typing this, I can feel fatigue in my muscles.
Today I've decided to take two week break from ballet. I can already predict the worries I'll have about losing what I've gained. But it seems that If I don't lay off for a little while that's exactly what'll happen. I'll try to enjoy it and keep busy doing other things. I hope this will be what I need to stop this downward spiral.
In my book, Conditioning For Dance, the author, Eric Franklin, suggests a full two- to three-week break, two or three times a year. The body makes good use of this time by recuperating.
I don't think I've taken a break for that length of time since I started ballet again. I had short periods of rest here and there, mostly from minor injuries. I think they usually lasted from about half a week to one week. Once the spring semester of school ended I dove right into my newer, more rigorous training schedule.
When I got sunburned a few weeks ago I didn't dance, but I don't think it was an adequate break. It didn't last long enough, plus my body was working to heal the damage from the sun. I came back feeling strong, but that didn't last. Last Friday, Saturday, and Monday were bad days. I felt like I had to drag myself through my routine, and I was a sloppy mess. My body was trying to tell me something. Right now just sitting here typing this, I can feel fatigue in my muscles.
Today I've decided to take two week break from ballet. I can already predict the worries I'll have about losing what I've gained. But it seems that If I don't lay off for a little while that's exactly what'll happen. I'll try to enjoy it and keep busy doing other things. I hope this will be what I need to stop this downward spiral.
Friday, July 15, 2011
What Pilates Can Do For You
Pilates offers many benefits, and not just for dancers. It conditions all muscles, increases body awareness, improves posture, takes away certain pains, tones and lengthens muscles, and strengthens the core.
When you're more aware of your body, such as the way you carry yourself or move, you can get rid of unhealthy habits that may be the cause of your pain. You'll also stand taller and develop more graceful movements.
A strong core eliminates back pain, because it relieves the spine of work it wasn't meant for.
A balanced body is less likely to have problems. Many other forms of exercises overwork some muscles while underworking others. Not so with Pilates, which gives attention to every part of the body. This is where Pilates really aids the ballet dancer. Dancing never builds upper body strength, but demands much out of the lower body. Using the muscles neglected in ballet class will assist in preventing injuries.
This only begins to describe Pilates and all it can do for the body. Here is more info on this exercise that I've come to appreciate.
http://pilates.about.com/od/whatispilates/tp/Pilates-Benefits.htm
http://www.pilates.com/BBAPP/V/pilates/benefits-of-pilates.html
Maybe after learning about all that Pilates does for the body, you'll be anxious to try it.
When you're more aware of your body, such as the way you carry yourself or move, you can get rid of unhealthy habits that may be the cause of your pain. You'll also stand taller and develop more graceful movements.
A strong core eliminates back pain, because it relieves the spine of work it wasn't meant for.
A balanced body is less likely to have problems. Many other forms of exercises overwork some muscles while underworking others. Not so with Pilates, which gives attention to every part of the body. This is where Pilates really aids the ballet dancer. Dancing never builds upper body strength, but demands much out of the lower body. Using the muscles neglected in ballet class will assist in preventing injuries.
This only begins to describe Pilates and all it can do for the body. Here is more info on this exercise that I've come to appreciate.
http://pilates.about.com/od/whatispilates/tp/Pilates-Benefits.htm
http://www.pilates.com/BBAPP/V/pilates/benefits-of-pilates.html
Maybe after learning about all that Pilates does for the body, you'll be anxious to try it.
Tuesday, July 12, 2011
Starting Out Right
I consider myself a morning person, since I'm happiest while the world is still waking up. Maybe one of the reasons I enjoy the early hours of the day is because I love breakfast.
A few years ago I could live without it. Now, due to my demanding exercise in the morning, I can't imagine not fueling up with a nutritious meal. Of course, I just love to eat breakfast even when I don't dance.
Besides the energy giving benefits it provides, filling up on breakfast can also help control the amount of calories consumed through out the day. Instead of waiting hours to eat, then trying to make up for a missed meal by overeating, you'll probably be more content to eat a smaller lunch and dinner.
Eggs are an excellent choice for a morning meal. They keep you full for quite some time, and contain protein. I have two eggs about four or five days of the week.
Oatmeal is another healthy option, as long as it's natural and you steer clear of instant oatmeal. The soluble fiber found in oats is filling, fights heart disease, and can lower high blood pressure. Anti-oxidants, vitamins, minerals, protein, complex carbs and iron are all acquired through eating oatmeal. I'm weird and prefer my oatmeal plain, with nothing added to it. If that sounds dull, fruit, (frozen, fresh, or dried) honey, or nuts can be mixed in to make a more interesting taste.
In my opinion, having a good breakfast puts the odds of making the day productive on your side
.
A few years ago I could live without it. Now, due to my demanding exercise in the morning, I can't imagine not fueling up with a nutritious meal. Of course, I just love to eat breakfast even when I don't dance.
Besides the energy giving benefits it provides, filling up on breakfast can also help control the amount of calories consumed through out the day. Instead of waiting hours to eat, then trying to make up for a missed meal by overeating, you'll probably be more content to eat a smaller lunch and dinner.
Eggs are an excellent choice for a morning meal. They keep you full for quite some time, and contain protein. I have two eggs about four or five days of the week.
Oatmeal is another healthy option, as long as it's natural and you steer clear of instant oatmeal. The soluble fiber found in oats is filling, fights heart disease, and can lower high blood pressure. Anti-oxidants, vitamins, minerals, protein, complex carbs and iron are all acquired through eating oatmeal. I'm weird and prefer my oatmeal plain, with nothing added to it. If that sounds dull, fruit, (frozen, fresh, or dried) honey, or nuts can be mixed in to make a more interesting taste.
In my opinion, having a good breakfast puts the odds of making the day productive on your side
.
Friday, July 8, 2011
New Habit
I believe my last post on this blog was about using a foam roller as an assistance in reaching maximum flexibility Just as I said I would, I tried if for myself Tuesday night. I did notice it helped. I'm already pretty flexible from years of stretching every night, but I was able to reach my full range of flexibility quicker than normal.
Since then I haven't stretched. My trip to the beach on Wednesday made sure of that, when it gave me one of the worst burns I've ever experienced. Now even the thought of rolling my red, sensitive, and stiff legs across a roller and then stretching them out is too much to bear. So because I'm a healthy ballerina, and I'd probably pass out if I tried to do what I just mentioned in my current state, I'm avoiding stretching for now. But as soon as I'm able I'll definitely make using the foam roller a habit.
Since then I haven't stretched. My trip to the beach on Wednesday made sure of that, when it gave me one of the worst burns I've ever experienced. Now even the thought of rolling my red, sensitive, and stiff legs across a roller and then stretching them out is too much to bear. So because I'm a healthy ballerina, and I'd probably pass out if I tried to do what I just mentioned in my current state, I'm avoiding stretching for now. But as soon as I'm able I'll definitely make using the foam roller a habit.
Tuesday, July 5, 2011
Foam Roller
I found another useful tip in one of my older Pointe magazines. Massaging the muscles with a foam roller before stretching is beneficial by providing a deeper, more satisfying stretch. I have one that I rarely use, but now I'm thinking I've found a good job for it.
The tissues that surround the muscles, called fascia, are loosened when the body is moved back and forth over the roller. I'll have to see if it makes a difference when I stretch tonight.
The tissues that surround the muscles, called fascia, are loosened when the body is moved back and forth over the roller. I'll have to see if it makes a difference when I stretch tonight.
Thursday, June 30, 2011
My Schedule
For me, this summer has been trying to get in better shape for my dancing. I've really enjoyed the process so far, and have already seen progress. I try to make everything I do productive. Here's a little look at my plan.
Monday
8:30-9 non-stop barre
9-10 center exercises
10-10:30 pointe exercises
10:30-11 Pilates
4-5:30 ballet class
Tuesday
8:30-9:15 barre
9:14-10 center exercises
10-10:30 pointe exercises
!0:30-11 dance conditioning workout
Wednesday
Same as Monday without the class in the afternoon
Thursday
8:30-9 dance conditioning workout
9-9:45 pointe exercises
4-5:30 ballet class
Friday
Exact same as Wednesday
Saturday
8:30-9 dance conditioning workout
10-11:30 ballet class
At the end of everyday I do a gentle stretch. I give my body, as well as my mind, a complete break on Sunday. It may not be a summer intensive, but I figure this gives me a chance to work on my dancing while still having time to do other things. Like writing this blog.
Monday
8:30-9 non-stop barre
9-10 center exercises
10-10:30 pointe exercises
10:30-11 Pilates
4-5:30 ballet class
Tuesday
8:30-9:15 barre
9:14-10 center exercises
10-10:30 pointe exercises
!0:30-11 dance conditioning workout
Wednesday
Same as Monday without the class in the afternoon
Thursday
8:30-9 dance conditioning workout
9-9:45 pointe exercises
4-5:30 ballet class
Friday
Exact same as Wednesday
Saturday
8:30-9 dance conditioning workout
10-11:30 ballet class
At the end of everyday I do a gentle stretch. I give my body, as well as my mind, a complete break on Sunday. It may not be a summer intensive, but I figure this gives me a chance to work on my dancing while still having time to do other things. Like writing this blog.
Tuesday, June 28, 2011
Morning Cup of Tea
To remain consistent in technique and ability from day to day can sometimes be a struggle. Nothing seems to stay the same for long, especially the body. Sore muscles fight against the common cause of the ballet dancer, which is to maintain what has already been accomplished and progress to a higher level of dancing.
The most recent issue of Pointe listed about three natural anti-inflammatories. One of them was green tea. Before receiving this issue, I was already in the habit of drinking a cup of this hot beverage every morning. Pointe advises to do just that. So I thought I would share my morning ritual, seeing as how the experts from an official ballet magazine seem to agree with it.
Green Tea contains antioxidants and is anti-inflammatory, which is why it relieves soreness. Knowing that, I'll keep my little tradition of sipping on this soothing, warm drink. Nothing is more comforting than coming downstairs in the morning, fixing myself some breakfast, and enjoying green tea from a mug with pointe shoes painted on it.
The most recent issue of Pointe listed about three natural anti-inflammatories. One of them was green tea. Before receiving this issue, I was already in the habit of drinking a cup of this hot beverage every morning. Pointe advises to do just that. So I thought I would share my morning ritual, seeing as how the experts from an official ballet magazine seem to agree with it.
Green Tea contains antioxidants and is anti-inflammatory, which is why it relieves soreness. Knowing that, I'll keep my little tradition of sipping on this soothing, warm drink. Nothing is more comforting than coming downstairs in the morning, fixing myself some breakfast, and enjoying green tea from a mug with pointe shoes painted on it.
Friday, June 24, 2011
Price To Pay
Lately my pointe shoes have been giving my little toes trouble. I'm talking about corns. You know, those nasty little bumps that are much harder than blisters. Unless you get a soft corn, but those appear between the toes. Thankfully I haven't had to deal with those. Yet. I hope my luck holds out.
I was hoping to buy these Pinky Pads by Bunheads.
I'm assuming they would be the protection my little toes need.
I've never had problems with corns before. In fact, since restarting dancing I've had more blisters and bleeding than the first go around. I'm not complaining though. I'll take it. What are ugly, messed up feet compared to the grace and beauty of ballet. In my eyes, it's a small price to pay.
I was hoping to buy these Pinky Pads by Bunheads.
I'm assuming they would be the protection my little toes need.
I've never had problems with corns before. In fact, since restarting dancing I've had more blisters and bleeding than the first go around. I'm not complaining though. I'll take it. What are ugly, messed up feet compared to the grace and beauty of ballet. In my eyes, it's a small price to pay.
Wednesday, June 22, 2011
Non-stop Barre
The first time my ballet teacher lead the class through a non-stop barre was torture. Okay, maybe that's exaggerating a bit. I still wouldn't call it pleasant though.
A non-stop barre transitions from one exercise to the next without a pause. It usually lasts for half an hour, and anyone familiar with the way barre works knows the hardest movements that require the most energy come at the end.
Starting last fall, my college ballet class would periodically practice this method. Unfortunately, my teacher wasn't able to give us this kind of barre often enough for our stamina to improve. With the welcome arrival of summer break I decided to consistently practice non-stop barre on my own at home. I was determined to improve my endurance.
Now, I do a non-stop barre three times a week, Monday, Wednesday, and Friday. I'm usually at the barre by eight-thirty in the morning.
After doing this for almost a month I can see the pay off. My legs aren't about to collapse when I finish, and I'm more comfortable during the actual process. Of course comfort is the sign of needing more of a challenge, and I'm already figuring out what I should do to make non-stop barre harder and longer.
I think more dancers should try this type of barre. Ballet dancers are amazing athletes, but it's a well known fact that they usually lack superior cardiovascular strength. The stop and go, common in classes and rehearsals, is the culprit for that. I think this could be a way for dancers to up their endurance. I wouldn't go so far as to say it should replace all extra cardio exercise a dancer does, because I'm definitely not an expert. But I will say this. Doing a non-stop barre has made a regular barre feel like a luxury. I no longer feel tired at the end of regular barre, thanks to all the pauses I've had, and I'm on my way to being able to sustain my energy enough to dance well for longer periods of time.
A non-stop barre transitions from one exercise to the next without a pause. It usually lasts for half an hour, and anyone familiar with the way barre works knows the hardest movements that require the most energy come at the end.
Starting last fall, my college ballet class would periodically practice this method. Unfortunately, my teacher wasn't able to give us this kind of barre often enough for our stamina to improve. With the welcome arrival of summer break I decided to consistently practice non-stop barre on my own at home. I was determined to improve my endurance.
Now, I do a non-stop barre three times a week, Monday, Wednesday, and Friday. I'm usually at the barre by eight-thirty in the morning.
After doing this for almost a month I can see the pay off. My legs aren't about to collapse when I finish, and I'm more comfortable during the actual process. Of course comfort is the sign of needing more of a challenge, and I'm already figuring out what I should do to make non-stop barre harder and longer.
I think more dancers should try this type of barre. Ballet dancers are amazing athletes, but it's a well known fact that they usually lack superior cardiovascular strength. The stop and go, common in classes and rehearsals, is the culprit for that. I think this could be a way for dancers to up their endurance. I wouldn't go so far as to say it should replace all extra cardio exercise a dancer does, because I'm definitely not an expert. But I will say this. Doing a non-stop barre has made a regular barre feel like a luxury. I no longer feel tired at the end of regular barre, thanks to all the pauses I've had, and I'm on my way to being able to sustain my energy enough to dance well for longer periods of time.
Monday, June 20, 2011
The Perfect Lunch
Ever since I can remember I've loved peanut butter. I'm convinced my appreciation for it has increased since the days of being a little girl, asking my mom to make me a peanut butter sandwich.
Back then our peanut butter contained bad oils and sugar. My mom has always been interested in nutrition, which is the reason for my healthy life-style today, and the time came when she decided to switch to real peanut butter. I've never looked back. That other stuff just can't compare to the taste of what we get now.
To qualify as real peanut butter the ingredient list on the jar should show only two things, peanuts and salt. This is the only kind of peanut butter you'll find on our shelves now.
My favorite lunch is a peanut butter sandwich with whole grain bread paired with a fruit smoothie. What could be better than that!
I make sure the smoothie is just as healthy as the sandwich. I use orange juice, a handful of frozen strawberries, a handful of frozen blueberries, some mango, and a half a banana. Then I mix it all together in the blender. Sometimes I'll use the left out half of the banana, sliced into little pieces, to put in the middle of my sandwich, making for an extra special treat! Well, I think so at least.
Back then our peanut butter contained bad oils and sugar. My mom has always been interested in nutrition, which is the reason for my healthy life-style today, and the time came when she decided to switch to real peanut butter. I've never looked back. That other stuff just can't compare to the taste of what we get now.
To qualify as real peanut butter the ingredient list on the jar should show only two things, peanuts and salt. This is the only kind of peanut butter you'll find on our shelves now.
My favorite lunch is a peanut butter sandwich with whole grain bread paired with a fruit smoothie. What could be better than that!
I make sure the smoothie is just as healthy as the sandwich. I use orange juice, a handful of frozen strawberries, a handful of frozen blueberries, some mango, and a half a banana. Then I mix it all together in the blender. Sometimes I'll use the left out half of the banana, sliced into little pieces, to put in the middle of my sandwich, making for an extra special treat! Well, I think so at least.
Thursday, June 16, 2011
My New Year's Resolution I Actually Stuck To
As a ballet dancer I have to watch what I eat. I usually make sure every meal or snack has some nutritional benefit.
Dancing requires a dependence on the body to cooperate and hold up. Filling up on junk food before class isn't going to fuel it properly. I'll feel sluggish and might have trouble picking up combinations being thrown at me.
Protein, carbs, and good fats provide energy, a sharp mind, and injury fighting power. I believe in having a well rounded diet that includes a variety of nutritious foods. That being said, there is one strict restriction in my diet. Sugar.
Sugar and I don't get along well. I love to dance, but eating sugar decreases my energy level and strength to dance. January 2nd was the day I completely eliminated it from my life. This doesn't mean natural sugar, like the kind you find in fruits. I mean cakes, ice cream, pies, and all that other good stuff.
I'm proud of how I've stuck to my New Year's resolution, over six months later. I should mention though of the few times I strayed. Valentine's Day and the week after it was a disaster. I had every intention of cleaning up my act once the candy I received was finished off, and that didn't take long. The months leading up to Easter were pretty pure, but once Easter did arrive it brought another set back. This one was less drastic. I only overindulged on the actual day, and I had enough control to eat about one candy a day after that. I learned my lesson from Valentine's Day.
Since I've finished off my Easter candy, which was back in late April or early May, I don't think I've had a single dessert. It feels good knowing I have the discipline to refrain from eating what will harm my ability to dance. My love for dancing is enough to motivate me to persevere in keeping this change.
I don't want you to think every dancer has to, or does live like this. Different things affect different people, and as long as it's in moderation I don't see anything wrong with treating yourself. This was just a personal decision based on the way my body reacts to sugar.
Dancing requires a dependence on the body to cooperate and hold up. Filling up on junk food before class isn't going to fuel it properly. I'll feel sluggish and might have trouble picking up combinations being thrown at me.
Protein, carbs, and good fats provide energy, a sharp mind, and injury fighting power. I believe in having a well rounded diet that includes a variety of nutritious foods. That being said, there is one strict restriction in my diet. Sugar.
Sugar and I don't get along well. I love to dance, but eating sugar decreases my energy level and strength to dance. January 2nd was the day I completely eliminated it from my life. This doesn't mean natural sugar, like the kind you find in fruits. I mean cakes, ice cream, pies, and all that other good stuff.
I'm proud of how I've stuck to my New Year's resolution, over six months later. I should mention though of the few times I strayed. Valentine's Day and the week after it was a disaster. I had every intention of cleaning up my act once the candy I received was finished off, and that didn't take long. The months leading up to Easter were pretty pure, but once Easter did arrive it brought another set back. This one was less drastic. I only overindulged on the actual day, and I had enough control to eat about one candy a day after that. I learned my lesson from Valentine's Day.
Since I've finished off my Easter candy, which was back in late April or early May, I don't think I've had a single dessert. It feels good knowing I have the discipline to refrain from eating what will harm my ability to dance. My love for dancing is enough to motivate me to persevere in keeping this change.
I don't want you to think every dancer has to, or does live like this. Different things affect different people, and as long as it's in moderation I don't see anything wrong with treating yourself. This was just a personal decision based on the way my body reacts to sugar.
Sunday, June 12, 2011
Dancers Love Pilates
Following a common trend among dancers, I've recently become a fan of pilates. It does a great job of exercising the whole body, while focusing on quality of movement. I find the exercises to be almost dance-like, done in a rhythm and with emphasis on proper form.
My first urge to try pilates appeared last year in the later part of summer. Heeding this impulse I sought out a pilates DVD. Sadly the one I found didn't suit me, and my first few weeks of practicing pilates was time wasted. The DVD went untouched for months, until a few weeks ago when I pulled it out and gave it a second chance. I had attempted it a few more times with little more success when this last Tuesday it quit working. That occurrence became a blessing when it turned into the push I needed to try out another DVD. I honestly don't know why the thought didn't occur to me in the first place, but all well better late than never.
I found one called Cardio Sculpt Pilates and I love it! Being a dancer myself, I like how the instructor, Lizabeth Garcia, is a dancer as well. The exercises are easy on the mind without losing the challenge on the body. I can almost pretend like I'm executing choreography, as Garcia leads me from one movement to the next, smoothly and gracefully. There's a sense of purpose in each exercise.
I'll continue doing pilates three times a week. It's not to hard to fit it in my day because it's only thirty minutes long. As soon as results show up I'll be sure to blog about it.
If you like the sounds of this workout you can order your own copy of this same DVD from Amazon. It also includes a twelve minute strength training bonus workout lead by Tracy York. You don't have to be a dancer to enjoy the amazing benefits of pilates. It truly is a great workout for anyone wanting to get in better shape.
My first urge to try pilates appeared last year in the later part of summer. Heeding this impulse I sought out a pilates DVD. Sadly the one I found didn't suit me, and my first few weeks of practicing pilates was time wasted. The DVD went untouched for months, until a few weeks ago when I pulled it out and gave it a second chance. I had attempted it a few more times with little more success when this last Tuesday it quit working. That occurrence became a blessing when it turned into the push I needed to try out another DVD. I honestly don't know why the thought didn't occur to me in the first place, but all well better late than never.
I found one called Cardio Sculpt Pilates and I love it! Being a dancer myself, I like how the instructor, Lizabeth Garcia, is a dancer as well. The exercises are easy on the mind without losing the challenge on the body. I can almost pretend like I'm executing choreography, as Garcia leads me from one movement to the next, smoothly and gracefully. There's a sense of purpose in each exercise.
I'll continue doing pilates three times a week. It's not to hard to fit it in my day because it's only thirty minutes long. As soon as results show up I'll be sure to blog about it.
If you like the sounds of this workout you can order your own copy of this same DVD from Amazon. It also includes a twelve minute strength training bonus workout lead by Tracy York. You don't have to be a dancer to enjoy the amazing benefits of pilates. It truly is a great workout for anyone wanting to get in better shape.
Thursday, June 9, 2011
New Direction
I've found a new passion. Staying active and keeping healthy has taken on a good-sized portion of my life right now. The way the body works and how it responds to the different things we do to it, either good or bad, fascinates me. I've always been inclined to be athletic, but that was simply because my other passion, ballet, involves so much activity. Now I want to take it a step further and find out how to reach my best level of health and fitness, in an effort to improve both my dancing and my daily life as a normal person.
That's why I'm converting this blog from a collection of stories about my fumbling around in the kitchen attempting to create homemade bread, to a spot where I inform you how I'm doing in achieving my goals
I love what I've discovered about making bread, and the benefits are well worth the extra effort. Not to mention the amazing taste, which is more of a testament to the forgiveness of the dough than my bread making skills. I'll admit, I probably could have come up with a never ending series of comical posts, making fun of my general stupidity when it comes to working in the kitchen. But it wasn't meant to be. I love being in the kitchen, regardless of my lack of skill, but I can't seem to write about making bread. I don't know the exact reason why.
But I think I can succeed in informing people about being fit and healthy. I'll talk about injuries as well, such as how to prevent and recover from them. This blog will include new information and tips I've learned and view as worthy enough to share with my readers. It will also be personal. No, it won't be my emotion filled journal on display for the world to see. To view that you'll need to check out my other blog, about my frustrating struggle to thrive in the competitive world of ballet. But it will reveal the ways I like to stay active, eat healthy, and resist the temptations of not so good for you habits.
It's vital that I take of myself to dance, but I also need to take care of myself for me. I'm very excited to continue on this path of building a healthy lifestyle.
That's why I'm converting this blog from a collection of stories about my fumbling around in the kitchen attempting to create homemade bread, to a spot where I inform you how I'm doing in achieving my goals
I love what I've discovered about making bread, and the benefits are well worth the extra effort. Not to mention the amazing taste, which is more of a testament to the forgiveness of the dough than my bread making skills. I'll admit, I probably could have come up with a never ending series of comical posts, making fun of my general stupidity when it comes to working in the kitchen. But it wasn't meant to be. I love being in the kitchen, regardless of my lack of skill, but I can't seem to write about making bread. I don't know the exact reason why.
But I think I can succeed in informing people about being fit and healthy. I'll talk about injuries as well, such as how to prevent and recover from them. This blog will include new information and tips I've learned and view as worthy enough to share with my readers. It will also be personal. No, it won't be my emotion filled journal on display for the world to see. To view that you'll need to check out my other blog, about my frustrating struggle to thrive in the competitive world of ballet. But it will reveal the ways I like to stay active, eat healthy, and resist the temptations of not so good for you habits.
It's vital that I take of myself to dance, but I also need to take care of myself for me. I'm very excited to continue on this path of building a healthy lifestyle.
Monday, May 2, 2011
A Loaf of Focaccia
My second attempt at making bread produced a simple dough called Focaccia. Once again it came from the book, “No Need to Knead.”
During the process I wasn't sure the dough was headed in the right direction. To give it a chance to rise I let the dough sit on the counter for about forty minutes. When that time was up it appeared to me the dough hadn't risen enough . I continued to follow the instructions, although somewhat hesitantly, and prepared the skillet it was about to be put into.
Transferring the dough was also a bit worrisome because of how sticky it was. It stretched to the max while being torn from it's death grip on the bowl. At that moment my mind flashed back to the directions, advising to add more flour if it was too clingy. I assumed that advice meant it would be ruined if I let the dough stay that sticky. Unfortunately it was to late to fix it. You can see I'm not that confident yet about my dough making abilities, nor do I have vast knowledge on the subject. I put the dough in the oven and hoped for the best.
I was not disappointed with the end result, and I think my family agreed it turned out fine. The crumb was incredibly moist, and the flavor was perfect. I loved the smell of the rosemary that was sprinkled on the bread coming from the oven. Suzanne Dunaway, the author of “No Need to Knead,” wrote that this dough was what inspired her bakery, and everyone loves it. It's not hard to believe after trying a bite.
If you would like to do just that here is the recipe....from “No Need To Knead”
2 cups lukewarm water
2 teaspoons active dry yeast
4 cups unbleached bread flour
2 to 3 teaspoons salt
2 to 3 teaspoons olive oil
2 tablespoons chopped fresh rosemary
1 teaspoon kosher or sea salt
Measure the water into a large bowl. Sprinkle the yeast over the water and stir until dissolved. Stir in two cups of flour and the salt and stir until smooth. Stir in the remaining 2 cups of flour just until the dough pulls away from the sides of the bowl and the flour is incorporated. The dough should be fairly wet and tacky, but if you think it's to sticky add one-fourth to one-half cup of flour.
Same day method- Cover the bowl with plastic wrap and let the dough rise in a warm place until doubled in volume, 30 to 40 minutes.
Overnight method-Cover the bowl and refrigerate over night. Remove the dough two hours before shaping and let stand, covered, in a warm place.
When the dough is ready to shape, pre-heat the oven to 500 degrees. Oil a seasoned nonstick, oven proof 9-inch skillet or two 5-inch skillets.
Pour the dough into the skillet or divide it equally among the two smaller skillets. Scrape it gently from the sides of the bowl with a spatula, and try to keep the dough as inflated as possible during the transfer. If you are using two skillets, cut the dough off at the edge of the bowl with the spatula as it falls into each pan. Brush the tops of the loaves with olive oil, sprinkle with rosemary and sea salt, set aside to rise until doubled, about 15 to 20 minutes.
Place the bread in the pre-heated oven and reduce the temperature to 400 degrees. Bake for 30 to 35 minutes or until it's nicely browned.
During the process I wasn't sure the dough was headed in the right direction. To give it a chance to rise I let the dough sit on the counter for about forty minutes. When that time was up it appeared to me the dough hadn't risen enough . I continued to follow the instructions, although somewhat hesitantly, and prepared the skillet it was about to be put into.
Transferring the dough was also a bit worrisome because of how sticky it was. It stretched to the max while being torn from it's death grip on the bowl. At that moment my mind flashed back to the directions, advising to add more flour if it was too clingy. I assumed that advice meant it would be ruined if I let the dough stay that sticky. Unfortunately it was to late to fix it. You can see I'm not that confident yet about my dough making abilities, nor do I have vast knowledge on the subject. I put the dough in the oven and hoped for the best.
I was not disappointed with the end result, and I think my family agreed it turned out fine. The crumb was incredibly moist, and the flavor was perfect. I loved the smell of the rosemary that was sprinkled on the bread coming from the oven. Suzanne Dunaway, the author of “No Need to Knead,” wrote that this dough was what inspired her bakery, and everyone loves it. It's not hard to believe after trying a bite.
If you would like to do just that here is the recipe....from “No Need To Knead”
2 cups lukewarm water
2 teaspoons active dry yeast
4 cups unbleached bread flour
2 to 3 teaspoons salt
2 to 3 teaspoons olive oil
2 tablespoons chopped fresh rosemary
1 teaspoon kosher or sea salt
Measure the water into a large bowl. Sprinkle the yeast over the water and stir until dissolved. Stir in two cups of flour and the salt and stir until smooth. Stir in the remaining 2 cups of flour just until the dough pulls away from the sides of the bowl and the flour is incorporated. The dough should be fairly wet and tacky, but if you think it's to sticky add one-fourth to one-half cup of flour.
Same day method- Cover the bowl with plastic wrap and let the dough rise in a warm place until doubled in volume, 30 to 40 minutes.
Overnight method-Cover the bowl and refrigerate over night. Remove the dough two hours before shaping and let stand, covered, in a warm place.
When the dough is ready to shape, pre-heat the oven to 500 degrees. Oil a seasoned nonstick, oven proof 9-inch skillet or two 5-inch skillets.
Pour the dough into the skillet or divide it equally among the two smaller skillets. Scrape it gently from the sides of the bowl with a spatula, and try to keep the dough as inflated as possible during the transfer. If you are using two skillets, cut the dough off at the edge of the bowl with the spatula as it falls into each pan. Brush the tops of the loaves with olive oil, sprinkle with rosemary and sea salt, set aside to rise until doubled, about 15 to 20 minutes.
Place the bread in the pre-heated oven and reduce the temperature to 400 degrees. Bake for 30 to 35 minutes or until it's nicely browned.
Friday, April 29, 2011
My First Baguette
Easter turned out to be a very enjoyable day, accompanied by to much good food. Because we were having a big early dinner, my mom and I made snacks around noon to replace lunch. My baguette was one of those snacks, and I'm proud to say it was a success!
I picked out the recipe from the book, “No Need to Knead.”
Here is the recipe.
2 cups of water
2 tablespoons active dry yeast
5 cups all-purpose or unbleached bread flour
2 to 3 teaspoons salt
Mix the water and the yeast. Put 2 cups of the flour in and stir. Once it's mixed, add the rest of the flour and the salt. Stir until the dough is completely mixed and the sides pull away from the bowl. You may need to add one-fourth to one-half a cup of flour if it's to wet. The dough should be smooth and shiny.
You have two options. You can either cover the bowl that holds the dough and let it sit in the fridge overnight. Or you can cover the bowl and let it sit in a warm place for thirty to forty minutes. It should double in volume by the end of forty minutes. Then, fold the dough over a couple of times and let it sit for the same amount of time. Repeat once more before shaping it.
If you choose to leave the dough in the fridge overnight then it will have to sit out for two hours before you can shape it.
Once it's ready to shape, preheat the oven to 450 degrees. Spray a two- or three-loaf baguette pan. If you don't have one of these a baking sheet will work just as well.
Put the dough on a floured surface and divide it into two or three pieces. Leave it be for fifteen minutes. Then lengthen each piece of dough to fit the baguette pan. Let the dough rise for thirty minutes on the baguette pan. Cut three slashes on top of each loaf and spritz with water.
Now the bread goes in the oven. Reduce the temperature to 400 degrees and bake for thirty to thirty-five minutes. After taking them out let the loaves cool on a wire rack. If you have trouble getting them out of the baguette pan just tap the pan to loosen the loaves.
It has an abundance of easy bread recipes, each with a different than normal, but easier, approach to making bread. Suzanne Dunaway, the author, believes in simplicity. If you practice her method you can bake bread no matter how short of time you are. She also believes fancy equipment is unnecessary, so don't bother spending the extra money.
Here is the recipe.
2 cups of water
2 tablespoons active dry yeast
5 cups all-purpose or unbleached bread flour
2 to 3 teaspoons salt
Mix the water and the yeast. Put 2 cups of the flour in and stir. Once it's mixed, add the rest of the flour and the salt. Stir until the dough is completely mixed and the sides pull away from the bowl. You may need to add one-fourth to one-half a cup of flour if it's to wet. The dough should be smooth and shiny.
You have two options. You can either cover the bowl that holds the dough and let it sit in the fridge overnight. Or you can cover the bowl and let it sit in a warm place for thirty to forty minutes. It should double in volume by the end of forty minutes. Then, fold the dough over a couple of times and let it sit for the same amount of time. Repeat once more before shaping it.
If you choose to leave the dough in the fridge overnight then it will have to sit out for two hours before you can shape it.
Once it's ready to shape, preheat the oven to 450 degrees. Spray a two- or three-loaf baguette pan. If you don't have one of these a baking sheet will work just as well.
Put the dough on a floured surface and divide it into two or three pieces. Leave it be for fifteen minutes. Then lengthen each piece of dough to fit the baguette pan. Let the dough rise for thirty minutes on the baguette pan. Cut three slashes on top of each loaf and spritz with water.
Now the bread goes in the oven. Reduce the temperature to 400 degrees and bake for thirty to thirty-five minutes. After taking them out let the loaves cool on a wire rack. If you have trouble getting them out of the baguette pan just tap the pan to loosen the loaves.
Saturday, April 23, 2011
I Have a Confession....
I've been accused of being a bread fanatic by my younger sister. I might as well admit to my problem. I can't resist the texture, the taste, the smell. Everything about it is heaven.
I also enjoy baking. The relaxation of being in the kitchen, looking out to the backyard and seeing the bunnies and birds that reside out there, and playing piano music from my ipod offers a bliss that's hard to beat.
There is a slight problem though, and this problem is sugar. When people think of baking they think of cupcakes, cookies, and cakes galore. All full of sugar. I can't have this pesky ingredient for various reasons. One I'm a ballet dancer, and eating right keeps me doing my best in the studio. Sugar tends to make me feel lethargic, so its pretty much off limits. I still bake, but some joy is taken out of it when I smell the aroma of the delicious concoction in the oven, floating through the house. I can't take a bite when everyone else will get to taste my work. It may sound like I'm bitter but I'm not. I like knowing I can make people happy with what I make. I only wish I could try some. But forget about having one bite. Sweets are my potato chips, once I start I can't stop. Its best to just let my taste buds wonder.
My mom suggested I try baking bread. I could have the baking experience and get the reward at the end. I thought it was a great idea.
It's also healthier to make your own bread, and everyone that knows me is aware of my constant strive to eat well. I was under the impression that as long as I had whole grain bread from the store I was doing all right. I wasn't falling for the trap of multi-grain, or whole wheat, which so many people think is okay. I was one step ahead of their game, they couldn't outsmart me with misleading labels. But today my mom informed me that there is high fructose corn syrup in the ingredient list on some of the whole grain breads! I was disappointed when I heard that. It's just another good reason to make my own bread.
I'm starting out by making a French Baguette for my family's Easter celebration tomorrow. I will post how it turned out and how I accomplished making what will hopefully be a very tasty baguette.
I also enjoy baking. The relaxation of being in the kitchen, looking out to the backyard and seeing the bunnies and birds that reside out there, and playing piano music from my ipod offers a bliss that's hard to beat.
There is a slight problem though, and this problem is sugar. When people think of baking they think of cupcakes, cookies, and cakes galore. All full of sugar. I can't have this pesky ingredient for various reasons. One I'm a ballet dancer, and eating right keeps me doing my best in the studio. Sugar tends to make me feel lethargic, so its pretty much off limits. I still bake, but some joy is taken out of it when I smell the aroma of the delicious concoction in the oven, floating through the house. I can't take a bite when everyone else will get to taste my work. It may sound like I'm bitter but I'm not. I like knowing I can make people happy with what I make. I only wish I could try some. But forget about having one bite. Sweets are my potato chips, once I start I can't stop. Its best to just let my taste buds wonder.
My mom suggested I try baking bread. I could have the baking experience and get the reward at the end. I thought it was a great idea.
It's also healthier to make your own bread, and everyone that knows me is aware of my constant strive to eat well. I was under the impression that as long as I had whole grain bread from the store I was doing all right. I wasn't falling for the trap of multi-grain, or whole wheat, which so many people think is okay. I was one step ahead of their game, they couldn't outsmart me with misleading labels. But today my mom informed me that there is high fructose corn syrup in the ingredient list on some of the whole grain breads! I was disappointed when I heard that. It's just another good reason to make my own bread.
I'm starting out by making a French Baguette for my family's Easter celebration tomorrow. I will post how it turned out and how I accomplished making what will hopefully be a very tasty baguette.
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