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Shelf Stable to Table with Kristin Koskinen, RDN, LD, CD

Written by

Kristin Koskinen, RDN, LD, CD

Date

April 08, 2020

Topic

Shelf Stable to Table

by Kristin Koskinen, RDN, LD, CD

As we are being asked to maintain social distancing, shelter at home, and perhaps even face quarantine, making meals from our pantries and freezers may become part of your daily routine.

It’s no secret that dancers tend to be perfectionists, and that often applies to their diet and eating habits. Many dancers are concerned about gaining weight as a result of changes to their usual schedule and wonder if they should cut back on how much they eat. That depends on the dancer. Instead of focusing on quantity, I encourage you to focus on the quality of your meals. Your body still needs adequate nourishment to support immunity, muscle tissue, and activities of daily living. If you cut your calories too drastically to off-set your time away from the studio, you may inadvertently decrease your basal metabolic rate, which is what is commonly called your “metabolism.” The body is much quicker to ratchet down metabolism than it is to ramp it up, so keep this in mind. Shift your focus from “perfect eating” (there’s no such thing anyway) to perfectly acceptable. Just do the best with what you have.

I like to think of this as an opportunity. Eating homemade meals is almost always healthier than prepared meals or eating out. It’s more cost-effective, which is a big consideration for many people right now. It also can be a creative outlet. Even if your supplies are limited, you can try new combinations with what you have on-hand.

Pantry items include foods in cans and jars, dried and dehydrated foods, as well as some root vegetables like winter squash and potatoes. Pasta, grains, flours, nuts, and seeds are shelf-stable and versatile. Depending on your budget and storage space, you may need to choose between different options during different shopping outings. For example, one week you buy rice, another week you buy pasta. Basics to buy include any of the following:

Grains

Pasta and noodles
Rice
Quinoa
Oats (can be used whole or ground into flour)
Flour
Popcorn kernels

Proteins

Canned tuna, salmon, or sardines
Nuts and nut butters
Seeds (sunflower, pumpkin, chia, hemp) and seed butters
Canned or dry beans
Canned or dry lentils
Eggs (last 3-5 weeks when properly stored)

Root vegetables including

Potatoes
Sweet potatoes
Winter squash (acorn, butternut, delicata)
Carrots
Turnips
Beets

Canned Produce

Beans
Green beans
Corn
Beets
Tomatoes
Olives
Peaches
Pears
Mandarin Oranges
Pineapple

Our food supply chain is strong, so you should be able to restock supplies over the long-haul. Stores may stock shelves or limit quantities of certain items for purchase, but there’s still plenty of food. Stock up on some basics and then include a few fresh items to balance out your plan. Fresh items include apples, oranges, root vegetables like squash and potatoes, seasonal fruits and veggies, inexpensive herbs like parsley, eggs, bread, and milk.

Fresh Produce With Long Shelf Life

Apples
Oranges
Lemons or limes
Onions
Garlic
Dark leafy greens
Herbs

When herbs or greens look like they’ll soon pass their prime, consider freezing them or adding them to soups or casseroles. If you see overripe bananas on sale, pick them up and eat them right away, or freeze to use later in baked goods or smoothies.

Here are a few tips to consider for making meals that are affordable, tasty, and nutritious.

Buy foods that can be used in multiple meals like rice, pasta, and eggs.
Start building a pantry of spices that you can use to flavor your foods. Spices can be expensive, so choose basics like cinnamon and cumin to start. If possible, pick up a couple of herb plants and grow your own herbs rather than buying fresh versions.
Think weekly and mix things up each week or every couple weeks, depending on your situation. Perhaps one week, use rice as a staple and build meals around it. The next week, opt for a different grain like quinoa, kasha, or oats.
Buy seasonal produce for maximum quality and flavor, as well as lowest prices.
Add fresh or frozen veggies when you can for more flavor, interest, and nutrition. Canned veggies are a great option to keep on hand. You might find that you prefer frozen peas to canned peas. Broccoli typically comes frozen, but beets are a great choice in a can.
Eggs have a shelf like of 3-5 weeks and are a great source of mood-supporting nutrients including choline, vitamin D, and omega-3 fatty acids. They are super versatile and a great food bargain, even if you buy the more expensive, pastured version.
Keep onions and garlic on hand. Not only do they offer tons of flavor to foods, but they also offer health-supporting compounds at an exceptional price point.

When working with what you have on hand, use a simple formula of 1 part protein (plant or animal source), 1 part carb/starch, some healthy fat, 1 or more parts veggies, and extra flavor from alliums like garlic and onion, herbs, spices, vinegar, lemon juice, or dried fruit. I’ve created an infographic to give you some ideas.

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CALL OR TEXT AT: (817) 203-4093

Traction or Non-Traction?

There is an Apolla Shock for everyone and we recommend having one of each in your bag to keep you protected on any dance floor, in and out of the studio, from cross-training, to travel, from stage to recovery and everything in between! All Shocks are available with or without our customizable & refreshable traction so you can enjoy support and protection on multiple dance surfaces...and your feet will look amazing too! Here are some guidelines to help you choose which option is best for YOU:

Can’t decide if you should get With traction or NON? Click HERE to take a short quiz that will help you determine YOUR perfect grip. Or keep reading, here are some guidelines to help you choose as well:

I may choose traction if:

I enjoy a wide variety of movement with technical elements, direction changes, etc.
My main dance surface tends to be slippery
I dance on multiple different dance surfaces
I prefer to be more grounded in my movement
We recommend if you are going to be using primarily on a dance floor that you always get WITH traction on all styles of Shocks, then wear it down to your preferred grip.
- Apolla Shocks without traction are great for carpet at conventions

Please note: Due to the antimicrobial/moisture wicking properties in every pair, we recommend to treat your Shocks more as you would a shoe. They do not need to be washed daily or even weekly, as water will naturally break down the traction faster. Wash your Shocks only as necessary to possibly preserve the life of the traction. OR wash your Shocks if you want to wear the traction in faster.

IMPORTANT: Click Here to Learn How to Refresh Your Traction so you can keep "re-sticking" your grip over and over for the life of the Shock

I may choose Non-traction if:

My movement is more stationary (i.e. instruction, yoga, etc)
My main dance surface is always very sticky
I will be wearing my Shocks in shoes (i.e. tap shoes, sneakers, etc.)
- Non-traction Shocks are for everyone from runners to nurses that need more support, less aches, and improved circulation in their day to day activities
I plan to wear my Shocks in a convention setting and will likely be dancing on carpet or a combination of hard/soft surfaces.
I like to just wear a sock on dance floors and enjoy that gliding ability
NOTE that our Shocks do NOT have cotton, so if you like that bit of grip, get WITH traction and wear the grip down to your preference.

Care: All of our Shocks can be washed and dried according to our recommended care instructions and always use your Apolla Mesh Bag when laundering. We also recommend washing the WITH traction Shocks inside out to help preserve the traction.

Why Only Non-traction?

CURRENTLY THE AMP IS ONLY AVAILABLE IN NON-TRACTION! We debuted the AMP in non-traction only to give a no-show solution in shoes and on carpet. However, if you are someone that would be interested in purchasing the AMP WITH traction, please email us at info@apollaperformance.com so we can hear your feedback and hopefully add this to the collection in the future. We always work to deliver what you need based on popular demand.

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What is a Mesh Bag?

Apolla Mesh Bags are the perfect multi-purpose drawstring bags to compliment your Shocks. This stylish accessory is a carry all bag that helps keep your Apolla Shocks together so they don't get lost in your dance bag. In addition, they double as a laundry bag, preserving the life of your Shocks when you need to wash and dry.

Why I need E6000 for my Traction Shocks?

The beloved E6000 company has created a non-toxic spray adhesive that is the favorite refresher of traction for all of our Apolla Shocks. Apolla Shocks unique traction has eliminated the bulk and seams underfoot. It starts out sticky then you wear it down to your preferred level of grip. Then you keep it there by using a traction refresher. Some will refresh right away, some may never refresh...it is completely personalized to your need and floors. This is our recommendation. It is a pump spray and when you apply 5-10 pumps to your traction, it dries instantly, and does not damage floors. It helps to "re-stick" the grip over and over for the life of the Shocks. Some dancers start refreshing in the first class, some never refresh, some refresh when needed. It is important you have a bottle in your dance bag or at your studio to use as needed...one bottle last a long time! Your traction will wear down to nothing if you don't use a refresher, so make sure to order a bottle with your traction Shocks today!

(See Customize Traction link in main menu for a short 1 minute video tutorial on how to use your traction spray)

Size Chart

The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

Tips for Sizing

The Alpha Shock is a snug toe fit and the Infinite Shock has a freedom fit toe
- If a dancer has a very wide foot and is on the top end of the size range listed, you may choose to go up a size in the Alpha Shock
  - For example, if they are a size 7.5 with a very wide foot or you typically range between a 7.5-8.0 instead of a 7.0-7.5, you may be more comfortable in a size Large Alpha Shock instead of the size Medium. Your sizing in the Infinite Shock should not be affected with a wider foot
The Performance Shock/AMP Shock fits similar to the Infinite but the size chart IS slightly different so please take note! The top of each size range is borderline, here are tips to help you determine your best fit.

Foot size, narrowness and age may change the size up or down.
You may consider selecting the smaller of your border line size IF:

You are at the low end of a size range and are younger than 11 years of age, are very petite boned for your age, and/or have a narrower foot than average for your size

For example, an 11-year--old who wears a size 5.5-6 shoe would choose a size Small Infinite instead of a Medium (based on the size chart) or a very petite boned adult

A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.
A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small
Also consider if you are a 6.0-6.5 but very narrow feet or petite boned if you prefer a snug fit in the toes you may want a small, if you like wiggle room, go with the Medium.

Every dancer has a preference…some will love the lower profile of the Performance, some may miss the snug hug of the Infinite up the calf.

The Performance Shock has the same arch and ankle support and differs in:

Lower profile & softer opening: the top of the Shock should hit below the bottom of the calf and goes on easier. The Infinite hits mid-calf
Sleeker and fitted in the toes than the Infinite to accentuate the feet and create a more seamless look onstage. But still has freedom.

For the Infinite Shock sizing, foot size, narrowness and age may change the size

You may consider selecting one size smaller if:
- You are at the low end of a size range and are younger than 11 years of age, are very petite boned for your age, and/or have a narrower foot than average for your size
- A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.
- A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small
The Infinite has the MOST freedom in the toes of all Shock styles…so with the above rules also consider if you prefer a snug fit in the toes (go with the smaller size you are borderline for) or want some wiggle room (go to the larger size you are border line for)

The Performance Shock/AMP Shock fits like the Infinite but the size chart IS slightly different so please take note! The top of each size range is borderline, use the same rules of the Infinite to size.

Every dancer has a preference…some will love the lower profile of the Performance, some may miss the snug hug of the Infinite up the calf. Remember the purpose of the Performance is to create the perfect line on stage while providing Apolla support and the Infinite is to give maximum support and protection for long days and rehearsals.
The Performance Shock has the same arch and ankle support and differs in:

Lower profile & softer opening: the top of the Shock should hit below the bottom of the calf and goes on easier. The Infinite hits mid-calf
Sleeker and fitted in the toes than the Infinite to accentuate the feet and create a more seamless look onstage. But still has freedom.

The Joule Shock:

If you are border line and have a very short arch (the length of your overall shoe size is primarily made up of the ball of your foot and toes) or you are very narrow feet/petite boned, go down a size.
If the Joule loses it shape, wash it with normal care instructions and it should regain its shape nicely.

Please watch our quick How To Wear (www.apollaperformance.com/pages/how-to-wear) tutorial videos to see how to put them on.
The K-Warmer Shock:

Measurements are given as a range that it may fit. Most likely starting about an average 13/14 yr. old female on thru an adult petite/average male dancer. However, it may vary based on ersonal preference.

Please watch our quick How To Wear tutorial videos to see how to put them on.

Before placing anorder please feel free to emailinfo@apollaperformance or click our live chatwith any questionsif your feetmay be an exception to the sizing chart or are on the border line of sizes.

The Alpha: Level 1 The Performance: Level 2 The Infinite: Level 3

Apolla Shocks Support Scale:

Each of our Shocks come with our revolutionary support, what we call our 3 A’s.

1.Arch support

2.Ankle stability

3.energy Absorption

Each has their own unique performance features that help to protect and support you for the many different preferences of dancers along with the different needs of style, class, performance and traction.

You will feel the benefits of all our Apolla Shocks. However, we recommend you knowing the different levels of support and features to decide what is best for you and your dancer’s individual needs. It is our mission to continue to innovate and deliver a Shock for every dancer’s needs, so you will always have what you need in your dance bag. They truly are the last and only dance sock or footwear you will ever want or need!

All of your Apolla Shocks® can absolutely be washed…yes, even those with traction! In fact, the fit gets more comfortable with wear and washing. We hope you notice over time they start to form to your foot for a perfect, custom fit. It is important to take care of your Shocks and wash them properly in order to protect the compression, moisture-wicking, and anti-microbial properties, but also to maximize the lifespan of your Shocks. It is okay to use rosin with your Shocks. Like dance shoes it is recommended you keep the toenails short to avoid puncturing the Shock. For the traction pairs, you do not need to wash your Shocks daily. This may prolong the traction of your Shocks. Please use the following guidelines to care for your Shocks:

Wash with warm water in gentle cycle
Low tumble dry
Do NOT use fabric softener or dryer sheets
You will get best results if you wash and dry your Shocks in the Apolla mesh bag (sold separately)

The Joule Size Chart

The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

Tips for Sizing:

The Joule Shock:
If you are border line and have a very short arch (the length of your overall shoe size is primarily made up of the ball of your foot and toes) or you are very narrow feet/petite boned, go down a size.
If the Joule loses it shape, wash it with normal care instructions and it should regain its shape nicely.

The K-Warmer Size Chart

The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

Tips for Sizing:

The K-Warmer Shock:
Measurements are given as a range that it may fit. Most likely starting about an average 13/14 yr. old female on thru an adult petite/average male dancer. However, it may vary based on personal preference.

The Infinite Shock Size Chart

The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

Tips for Sizing:

For the Infinite Shock sizing, foot size, narrowness and age may change the size
You may consider selecting one size smaller if:
- You are at the low end of a size range and are younger than 11 years of age, are very petite for your age, and/or have a narrower foot than average for your size
  - For example, an 11-year--old who wears a size 5.5-6 shoe would choose a size Small Infinite instead of a Medium (based on the size chart)
- A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.
- A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small
The Infinite has the MOST freedom in the toes of all Shock styles…so with the above rules also consider if you prefer a snug fit in the toes (go with the smaller size you are borderline for) or want some wiggle room (go to the larger size you are border line for)

The Alpha Shock Size Chart

The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

Tips for Sizing:

The Alpha Shock is a snug toe fit and the Infinite Shock has a freedom fit toe
If a dancer has a very wide foot and is on the top end of the size range listed, you may choose to go up a size in the Alpha Shock
- For example, if they are a size 7.5 with a very wide foot or you typically range between a 7.5-8.0 instead of a 7.0-7.5, you may be more comfortable in a size Large Alpha Shock instead of the size Medium. Your sizing in the Infinite Shock should not be affected with a wider foot
- Please watch our quick How To Wear tutorial videos to see how to put them on.

Before placing a group order please feel free to email with any questions on any of your dancers that may be an exception to the sizing chart or are on the border line of sizes.

Apolla Shocks Support Scale:

Each of our Shocks come with our revolutionary support, what we call our 3 A’s.

Arch support
Ankle stability
energy Absorption

Shipping Policy

If you order from our website, all orders ship from in the US (Arizona). You can also check if we have a retailer/stockist in your area or country for less expensive or faster shipping. Click HERE for our Retail Locator.

Shipping in the USA

Apolla’s standard shipping rate starts at $5.95 as the standard shipping cost base. For group orders we suggest you charge your group at least $1.00-$2.00 per pair of Shocks to cover shipping costs.

Apolla offers standard and priority shipping from USPS. Please email us at info@apollaperformance if you need your order in a faster timeline and/or carrier we will work with you to make that happen. If you need to expedite your order, you will incur a higher shipping per pair cost. All orders that are in stock (for orders of under 15 pairs) will ship in 1 business day. Orders with over 15 pairs and in stock can take up to 3-5 business days to ship (depending on the size of the order), so please let us know via email (info@apollaperformance.com) if you have a deadline you need to receive them by so we can make sure to meet that deadline.

Our Standard Shipping is USPS First Class. Depending on your location, your order should arrive between 3-5 business days after shipping during the regular season. Holiday season and weather can cause unforeseen delays. Once the order leaves our fulfillment center, it is the responsibility of USPS (or carrier). You will receive an email confirmation with your tracking number once your order ships. Please always reach out with any questions and we will do what we can to help and make sure you get your Shocks. You can also pay extra for USPS Priority Shipping which will arrive in 2-3 business days in the Continental US.

International Shipping

We ship to most countries via USPS, however, make sure to look if we have a retailer/stockist in your area/country. In several countries we have distributors that you can order and ship from their website. See our Retailers, Stockists, & Distributor Here. If you have a question please email us at info@apollaperformance.com. All taxes/duties and fees to ship outside of the USA are the responsibility of the customer. The shipping fee is SEPARATE then the import and duties. The import fees will be charged to the customer upon arrival to their country directly to your country Customs. All international shipping should expect 2-3 weeks to arrive once shipped. If you wish to have your order faster with a more reliable shipping method, you can pay extra for DHL or UPS. Please email us at info@apollaperformance.com so we can arrange that shipping. Please make sure you check with your local post office first if there is a long delay. They may be waiting for you to come to pick up your package or pay import fees.

Orders with less than 15 pairs, placed during business hours Monday-Friday will be shipped within one business day, UNLESS your items, are back ordered. Holiday season and weather can cause unforeseen delays. Once the order leaves our fulfillment center, it is the responsibility of USPS (or carrier). You will receive an email confirmation with your tracking number once your order ships. Please always reach out with any questions and we will do what we can to help and make sure you get your Shocks.

Group Orders

Are you a dance studio owner? Coach? Company director? We want to hear from you. Find out about our discount for group orders (minimum of 15 pairs). Please complete the short form on the Director’s & Owners page or email us at info@apollaperformance.com. Someone will get back to you within 24-48 hours. Let’s talk about how we can get your group to start dancing longer and dancing stronger in our Apolla Shocks®!

Return/Exchange Policy

Our Apolla Promise

Apolla is proud to make high quality, premium products that are 100% made in the USA and we strive to provide equally as excellent customer service. In that spirit, we promise to do everything we can to help you get into your perfect fit and style of Shocks. We want you to be life-long customers. Please reach out to us in one of the many available contact options (Click Here) so we can guide you to your best fit before you place your order.

We also have a Fit Finder Quiz to help you determine your best style of Shock (CLICK HERE).

However, we know it is impossible to always make perfect purchases, and you may be hesitant to purchase if you are not sure they will work. With that in mind, we want you to ALWAYS reach out to us if you have ANY questions or concerns with your purchase. We are here to help and guarantee 100% satisfaction. We WANT to hear from you whether it is positive or critical feedback...we thrive on helping our customers. If on the rare occasion the Shocks are not for you, and we can't get you into the right fit or style for YOUR fit preferences? We will refund your original order…simple as that!

IMPORTANT NOTES ON REFUNDS, RETURNS, EXCHANGES, ETC:

Apolla will requireThe Shocks to be shipped back in order to process the refund.
Refund will only be applied once the Shocks have been received at our fulfillment center.
You must email Apolla at info@apollaperformance to start the exchange or return process and get information.

Please allow 48 hours to hear back on directions to return.
Once the Shocks have arrived back at the fulfillment center, please allow up to 2 weeks for the return to process.

We will contact you once our fulfillment center has notified us.

The customer is responsiblefor any shipping charges associated with the return OR exchange.
We prefer returns and exchanges are sent back with their original packaging.
Apolla will first try to exchange your Shocks to determine if a different style, fit, or size will meet satisfaction before refunding since we do believe there is an Apolla Shock for everyone.
Apolla will replace any products due to manufacturing defects and exchange products due to any sizing issue.

The product may have been tried on. However, we ask you do not dance in the Shocks until you determine the fit and style is perfect for you.

Items may always be exchanged for an item of higher, equal, or lesser value.

If a product is exchanged for lesser value, we will refund the difference.
If the product is exchanged for a higher value we will send you an invoice to pay the difference.

All refunds (online or in person) will be issued according to the method of payment used in the original purchase.
Please allow 3-5 business days once the refund has been issued to see the payment received back on the original form of payment.
Shipping and handling charges are non-refundable and we are not able to provide return shipping labels at this time.

Apolla is not responsible for pairs purchased from a retailer/stockist/distributor. Shocks must have been purchased from Apolla Performance directly for our Apolla Promise to be honored with the customer...but again...we want you satisfied...so please let us know if your retailer can't help you so we can keep you supported and protected. We will reach out to the retailer to see if we can reach a solution together.

Please contact us at info@apollaperformance.com to receive instructions to “Return & Exchange”. You will receive a response within 24-48 hours.

If your return or exchange is urgent, you can typically reach us faster on our FB messenger chat or our live website chat during normal business hours. Please see our Contact Us page.

Helpful tips:

Please see Apolla FAQ's & Tips page to get many questions on sizing, traction, style etc. answered before contacting Apolla directly.
If your Shocks do NOT start sticky with your first steps feeling strong resistance...PLEASE LET US KNOW at info@apollaperformance.com
Make sure to try on Apolla Shocks® immediately upon receipt to check sizing before you dance in them
We cannot return or exchange Shocks without knowing the proper size and gender
For the Alphas, please make sure to keep packaging insert with the proper pair so you can keep track of the Alpha size and gender
Remember, these are compression garments so they are tight
Scroll down on the size charts to see the size chart tips to make sure your Shocks are fitting correctly

AGAIN, PLEASE CONTACT US with any questions or concerns...we really do care and we really want you happy with your purchase. ;-) X

The AMP & Performance Shock Size Chart

The feet are fickle (and so are your preferences). Each person will fit their Shocks differently…so below the charts are size GUIDES…SEE BELOW FOR SIZING TIPS to help get you in your best fit!

Tips for Sizing:

The Performance Shock/AMP Shock fits similar to the Infinite but the size chart IS slightly different so please take note! The top of each size range is borderline, here are tips to help you determine your best fit.
- Foot size, narrowness and age may change the size up or down.
- You may consider selecting the smaller of your border line size IF:
  - You are at the low end of a size range and are younger than 11 years of age, are very petite boned for your age, and/or have a narrower foot than average for your size
  - A 16-year-old who typically ranges between sizes 6.0-6.5 street shoes and has average leg and foot size would choose the recommended size Medium.
  - A 16-year-old that ranges 5.5-6.0 with a narrower foot will likely be more comfortable in a size Small
  - Also consider if you are a 6.0-6.5 but very narrow feet or petite boned if you prefer a snug fit in the toes you may want a small, if you like wiggle room, go with the Medium.
- Every dancer has a preference…some will love the lower profile of the Performance, some may miss the snug hug of the Infinite up the calf.
- The Performance Shock has the same arch and ankle support and differs in: