Bust A Move Halifax

Bust a Move Blog Closing

2011-07-28T14:00:00.006-03:00

Dear blog followers,

The Bust a Move Committee would like to thank you for following and engaging with our blog over the last two years. We've enjoyed writing blog updates and reading your comments. However, much of the content we share over this blog (recipes, exercise moves, fundraising tips, etc.), is already communicated over Facebook and Twitter, making the blog a little redundant for those of you who are following our other channels. Therefore, we have decided to discontinue the blog.

We'll continue to bring you all the latest on Bust a Move through Facebook, Twitter and our website, So if you're not already following us, make sure you do!

Thanks for supporting Bust a Move for Breast Health!

- The Bust a Move Committee

Recipe Friday!

2011-06-03T15:37:00.000-03:00

Spicy Corn Salad

Serves 8

Ingredients:

1 medium Red onion, diced

2 medium Red peppers, diced

2 cups 500 ml Corn, frozen, thawed

½ cup 125 ml Cilantro or parsley, fresh, chopped

¼ cup 60 ml Green onions, chopped

⅓ cup 75 ml Cider vinegar

3 tbsp 45 ml Orange juice

1 clove Garlic, minced

1½ tsp 7 ml Chipotle sauce

½ tsp 2 ml Pepper

2 tbsp 30 ml Compliments olive oil

Directions:

1. Preheat oven to 400˚ F.

2. Place onion, red pepper and corn on a cookie sheet. Roast in oven until tender.

3. Mix onion, red pepper, corn, cilantro and green onions in a large bowl.

4. Stir together vinegar, orange juice, garlic, hot sauce and pepper in a small bowl. Whisk in olive oil. Toss vegetables with dressing.

Nutrition Information per Serving (½ cup vegetables + 1 tbsp dressing):

Calories 90

Fat 4 grams

Carbohydrate 15 grams

Fibre 2 grams

Protein 2 grams

Sodium 28 milligrams

Recipe Friday!

2011-05-27T08:35:00.000-03:00

A Great Start

Serves 3

Ingredients:

1 cup 250 ml Milk, 1%

½ cup 125 ml Tofu, soft, plain

½ cup 125 ml Blueberries, frozen or fresh

½ cup 125 ml Yogurt, vanilla, low fat

1 Banana

Directions:

1. Combine ingredients and blend until smooth.

Nutrition Information per Serving (1 cup):

Calories 146

Fat 3 grams

Carbohydrate 23 grams

Fibre 2 grams

Protein 7 grams

Sodium 42 milligrams

Recipe Friday!

2011-05-20T10:26:00.000-03:00

Warm Mushroom Salad

Serves 6

Ingredients:

1 tbsp 15 ml Compliments canola oil

2 tbsp 30 ml Shallots, chopped

1 cup 250 ml White mushrooms, sliced

½ cup 125 ml Shittake mushrooms, stems removed, sliced

½ cup 125 ml Oyster mushrooms, sliced

3 cloves Garlic, chopped

¼ tsp 1 ml Pepper

1 tbsp 15 ml Thyme, fresh, chopped

2 tbsp 30 ml Compliments balsamic vinegar

¼ cup 60 ml Apple juice

1 bag 10 oz/284 g Compliments baby spinach, washed and dried

Directions:

1. Heat oil in a skillet and sauté shallots until they begin to brown. Add mushrooms and sauté until softened. Add garlic, pepper and thyme.

2. Add vinegar and apple juice; cook to reduce liquid (about 4 minutes).

3. Toss mushrooms and spinach together in a large bowl. Serve immediately.

Nutrition Information per Serving (1½ cups):

Calories 58

Fat 2 grams

Carbohydrate 8 grams

Fibre 2 grams

Protein 2 grams

Thank You Superheroes!

2011-03-30T10:13:00.000-03:00

Thank you to all our participants, volunteers, sponsors and donors for making Bust a Move 2011 such a huge success. Because of you we are one step closer to creating a world class breast health centre! You helped raise $741,500 (net)! Thanks to a generous gift of $122,000 from Telus a combined total of $863,500 was raised. That means since the first Bust a Move event over $2 million has been raised for breast health. You truly are superheroes.

Bust a Move 2011 may be over, but the Bust a Move team is still here to answer all your questions. In fact, we've already started working on Bust a Move 2012. We'll be updating our social media channels regularly throughout the year. Be sure to visit our Flickr site over the next week to see photos from the event. I bet you've been wondering where the photos are :) We'll let you know when they're up, through facebook and Twitter.

On behalf of the QEII and IWK Foundations, thanks again for supporting breast health and making BaM 2011 an unforgettable event.

Recipe Friday!

2011-03-18T13:32:00.000-03:00

Orange Pineapple Dreamsicle

Makes 2 servings

Ingredients:

¾ cup 175 ml Milk, skim

¾ cup 175 ml Plain yogurt, fat free

½ tsp 3 ml Vanilla extract

½ cup 125 ml Pineapple chunks

2 tbsp 30 ml Compliments frozen orange juice concentrate

Directions:

1. Place all ingredients in a blender and mix until smooth.

Nutrition Information per Serving (1 cup):

Calories 132

Fat 0 grams

Carbohydrate 24 grams

Fibre 0 grams

Protein 9 grams

Sodium 111 milligrams

Recipe Friday!

2011-03-11T15:22:00.000-04:00

Mixed Greens and Fruit Salad

Makes 6 servings

Ingredients:

3 tbsp 45 ml Orange juice

2 tsp 10 ml Honey

3 tbsp 45 ml Yogurt, plain, low fat

1 bag 142 g Compliments spring mix

1 medium Apple, unpeeled, cored, sliced

1 small Orange, peeled, segmented

1 cup 250 ml Red grapes, halved

¼ cup 60 ml Red onion, chopped

3 tbsp 45 ml Walnuts, toasted

Directions:

1. Whisk orange juice, honey and yogurt in a small bowl.

2. Combine remaining salad ingredients in a large bowl.

3. Add dressing and toss.

Nutrition Information per Serving (2 cups salad + 1 tbsp dressing):

Calories 85

Fat 3 grams

Carbohydrate 15 grams

Fibre 2 grams

Protein 2 grams

Sodium 12 milligrams

From volunteer to participant

2011-03-10T09:49:00.002-04:00

Last year Karen Smart walked the floor as a volunteer for Bust a Move. This year, she will be following along as a participant. A few years ago, Karen lost a very dear friend to breast cancer and both her sister and sister-in-law are breast cancer survivors. “I felt so helpless. Bust a Move is my way of doing something,” explains Karen.

Karen sent out a bunch of emails to friends, family and co-workers and 16 donations later, she had reached her minimum fundraising goal of $1000. “I can’t wait to be part of this amazing event again. I even signed up for Zumba classes to help get me ready for the big day,” laughs Karen.

Recipe Friday!

2011-03-04T16:06:00.000-04:00

Orange Glazed Vegetables

Serves 4

Ingredients:

⅓ cup 75 ml Almonds, slivered, unsalted

2 cups 500 ml Broccoli

2 tsp 10 ml Canola oil

1 large Red pepper, sliced

2 tbsp 30 ml Water

½ cup 125 ml Orange juice

2 tbsp 30 ml Hoisin sauce

2 tsp 10 ml Cornstarch

2 cloves Garlic, minced

1 tsp 5 ml Gingerroot, minced

½ tsp 2 ml Cider vinegar

Directions:

1. Toast almonds in a dry pan until golden. Remove from pan and set aside.

2. Chop broccoli florets into bite sized pieces. Peel stem and cut into ¼-inch thick slices. Set aside.

3. Heat oil in a skillet and stir fry broccoli stems for 2-3 minutes. Add broccoli florets and red pepper and cook for another 2 minutes. Add water; cover and steam until tender-crisp, about 4 minutes.

4. Whisk together orange juice, hoisin sauce, cornstarch, garlic, ginger and vinegar; pour into pan. Cook, stirring, until veggies are glossy and coated, about 1 minute.

5. Sprinkle with toasted almonds.

Nutrition Information per Serving (1 cup):

Calories 130

Fat 6 grams

Carbohydrate 16 grams

Fibre 3 grams

Protein 4 grams

Sodium 148 milligrams

Paper bras and pumping iron

2011-03-02T09:54:00.000-04:00

Carrie Bellefountaine can’t wait to slip into her Team Sobeys t-shirt and hit the exercise floor on March 26th. And while most other attendees at Bust a Move 2011 are eager to see how they’ll feel getting through six hours of exercise at the event, Carrie is curious to see how she’ll feel the day after Bust a Move. A returning participant from 2010, Carrie has joined a gym since the last Bust a Move and lost over 34 pounds getting into shape. “The day after Bust a Move last year was a painful one,” Carrie admits with a laugh. “I hurt everywhere, and I said to myself - it’s time to get into shape.” The reward for her commitment to getting in shape has been a promise to herself to buy a new pair of shoes for every ten pounds lost, so Carrie is going into this year’s Bust a Move with three new pairs of shoes and the expectation that her new conditioning will make the day after Bust a Move a little less painful.

Carrie's handmade paper 'bras'.

Breast cancer touched Carrie’s life when her step-mother was struck twice with it. Inspired by her step-mother’s courage in the face of the disease, Carrie joined Team Sobeys and developed her own unique fundraising tool – handmade paper ‘bras’ that customers can purchase at the Tantallon Sobeys where she works. The paper bras were snapped up by customers last year at $2 apiece, and Carrie plans to repeat the successful fundraiser this year. “It’s a lot of work with a pair of scissors,” she says, “but it’s worth it.” The scissors will come in handy, too, when Carrie and her 9-year-old daughter, Lauren, plan to snip their hair and donate it for ‘Locks of Love’ cancer wigs. “I’m trying to show my daughter that if we each give a little something towards a cause, together we can all make a difference.”

Recipe Friday!

2011-02-25T15:45:00.000-04:00

Pears with Peanut Butter Dip

Serves 6

Ingredients:

2 tbsp 30 ml Peanut butter, smooth

¼ cup 60 ml Yogurt, vanilla, low fat

2 Pears, sliced into wedges

Directions:

1. Stir together peanut butter and yogurt.

2. Arrange pears on a plate and serve with dip.

Nutrition Information per Serving (½ pear + 1 tbsp dip):

Calories 65

Fat 2 grams

Carbohydrate 12 grams

Fibre 2 grams

Protein 2 grams

Sodium 20 milligrams

Tips for Fueling your Active Lifestyle

2011-02-24T09:10:00.002-04:00

The main source of energy for exercise comes from carbohydrates. An hour or two before a cardio exercise, have a healthy snack that contains healthy carbohydrates as well as some protein and small amount of healthy fat. The protein and fat will prevent you from getting too hungry and the carbs will fuel your energy burning workout and keep you from crashing!

Examples of healthy snacks: small bowl of whole grain cereal with milk and berries OR whole wheat pita with peanut butter and an apple OR 10 whole grain crackers with ½ can of tuna and 1 tbsp of low fat mayo.

Not only does getting enough carbohydrates prevent you from fatiguing during your workout but so does staying hydrated. Having enough water before, during, and after your workout keeps you energy up, helps you perform at your best level, and prevents muscle cramping.

It is difficult to determine exact water recommendations for exercise because everyone is different, but a rough estimate can be done by weighing yourself before and after an exercise session that has been completed without water consumption. The difference in weight is likely to be water loss through sweat. Because 1kg of weight roughly equals 1L of water, for every kg of water weight lost during activity, 1L of water should be consumed.
After a tough workout, research has shown that consuming a combination of protein and carbohydrates within 30 mins will maximize results! Chocolate milk or regular milk both have the necessary carbohydrates and protein to promote muscle gain after your workout. But remember, the lower the fat, the better! Milk also adequately rehydrates and contains sodium and potassium to restore electrolyte balance. Also, since it is in a liquid form it is quickly digested and absorbed by the body. Whey protein powders are also a good source of quality protein, however many lack the carbohydrate needed after a tough workout and most have too much protein for the average gym-goer. Choose wisely!

After your workout and chocolate milk, choose a healthy snack or meal rich in protein and carbohydrates to keep your energy up post-workout and continue the refueling process.

Examples of healthy snacks: chicken with rice and vegetables OR pasta with meat sauce and salad OR chili with potato and vegetables.

“Little engine that could”

2011-02-23T12:27:00.000-04:00

The “little engine that could” is how Krista Langille describes her team of ten who are participating in this year’s Bust a Move event.

Photo from the first Manbush event

“At first the thought of raising $1,000 each was a little daunting, but when you break it down bit by bit, it isn't that hard,” describes Krista who is captain of the Morneau Shapell Boobettes team. The team is taking a collective approach to fundraising, as opposed to leaving individuals to fundraise on their own. And with that collective approach to fundraising, comes unique, out of the ordinary ideas.

“Our team planned a Manbush, which included having one of our male staff members wear a huge, pink bra decorated in sparkles,” laughs Krista. “He was told that in order to take the bra off, he had to raise at least $200. Within two hours, he had raised over $800 from generous colleagues and friends.”

With a few more Manbush ambushes planned, as well as a wine tasting event at Palooka’s Boxing Club in early March, the Morneau Shapell Boobettes are well on their way to reaching their goal and ‘busting a move’!

Recipe Friday!

2011-02-18T12:57:00.000-04:00

Tomato and Goat Cheese Crisps

Serves 6

Ingredients:

3 slices Compliments Balance whole grain bread

2 tbsp 30 ml Compliments extra virgin olive oil, divided

18 Cherry tomatoes, chopped

¼ cup 60 ml Basil, chopped

2 medium Red peppers, roasted, skin removed, chopped

2 cloves Garlic, minced

2 tbsp 30 ml Parmesan cheese, shredded

2 tsp 10 ml Hot pepper sauce

1 tsp 5 ml Pepper

½ package 60 g Compliments goat’s milk crumbles

Directions:

1. Arrange bread on a baking sheet. Brush lightly with 1 tbsp of oil. Toast under pre-heated broiler for 3 minutes or until light brown.

2. Mix tomatoes, basil, red peppers, garlic, parmesan, remaining oil, hot pepper sauce and pepper in a large bowl.

3. Distribute evenly on top of bread. Sprinkle with goat cheese and broil for 5 minutes or until heated through. Cut each slice diagonally to serve.

Nutrition Information per Serving (½ slice bread):

Calories 145

Fat 7 grams

Carbohydrate 14 grams

Fibre 3 grams

Protein 5 grams

Sodium 207 milligrams

"You have to do it for everyone"

2011-02-16T15:19:00.000-04:00

After watching her mother-in-law and best friend battle breast cancer, Debbie Northrup is determined to Bust a Move for everyone affected by the disease.

"At first I was just doing it for them, but after seeing what they went through, you have to do it for everyone."

Debbie is a returning participant and has well-exceeded her fundraising goal with over $2,000 raised so far. "I raised most of it, by asking my friends and family to make a donation to Bust a Move instead of giving a gift for my 50th birthday," she says.

Debbie and her team, the Arthritis and Injury Care Boobs, are ready to Bust a Move and the new Canada Games Centre on March 26, 2011. "I had a blast last year and I can't wait to do it again," she says.

Grant Thornton Aud”tit”ors with Assets Fundraiser for Breast Health!

2011-02-15T15:19:00.004-04:00

Bust a Move for Breast Health bronze sponsor Grant Thornton will be hosting an evening of comedy starring Marc Suavé in support of Bust a Move.

Marc Sauvé

Marc has performed at over 3000 comedy shows over the last 18 years. He is a regular guest on CBC radio and has appeared on CBC and Fox Television. He demonstrates his comedic ability every week at the Grafton Street Dinner Theatre at Dinner and Laughs with Marc Sauvé.

This event will be a major fundraising drive for the Grant Thornton team of 25. They have worked hard to secure the venue and prizes for both the silent and live auction tables. Some of the prizes you can expect to see are weekend getaways, jewellery, and salon and fitness packages.

The doors to this Funny Fundraiser will open on Thursday March 3 at 7:30 p.m., and the comedy show will begin at 8:30. Tickets cost $20 and can be purchased by contacting Roxanne Gregory at (902) 421-1734 or rgregory@grantthornton.ca.

So if you want to support breast health and are in need of a laugh, come out to Brewster’s at 961 Bedford Highway for good food, great entertainment and an amazing cause.

Where: Brewster’s, 961 Bedford Highway
When: Thursday, March 3, 2011 at 7:30 p.m.
Who: Grant Thornton Aud”tit”ors with Assets (Bust a Move)
Why: Breast Health!

Recipe Friday!

2011-02-11T11:00:00.000-04:00

Garlic Mashed Potatoes

Serves 4

Ingredients:

1 head Garlic

½ tsp 2 ml Canola oil

4 medium Potatoes, peeled

½ cup 125 ml Compliments evaporated milk, skim

2 tsp 10 ml Parsley, fresh, chopped

1 tsp 5 ml Chives, fresh, chopped

½ tsp 2 ml Tarragon, dried, crumbled

¼ tsp 1 ml Pepper

Directions:

1. Preheat oven to 350˚ F.

2. Cut the top off the unpeeled garlic and put on a piece of foil. Drizzle garlic with oil and wrap in foil and roast for 20 minutes. Cool.

3. Boil potatoes until tender and drain. Let dry.

4. Squeeze garlic so cloves come out of skins. Add to potatoes. Add milk, parsley, chives, tarragon and pepper; mash until soft and creamy.

Nutrition Information per Serving (½ cup):

Calories 132

Fat 1 gram

Carbohydrate 26 grams

Fibre 2 grams

Protein 5 grams

Sodium 47 milligrams

50th Birthday Celebration

2011-02-09T09:26:00.000-04:00

Pam Riley is celebrating her 50^th birthday with a BAM – Bust a Move that is. “I saw an ad for Bust a Move and when I realized the event was taking place on my 50^th birthday, I knew I had to do it,” says Pam. “I don’t want any cards or gifts for my birthday, I just want people to sponsor me for Bust a Move.”

Pam and her husband Greg at the Bust a Move rally in January.

Pam is only a few weeks into her fundraising but already, the donations are adding up. She went through her address book and mailed 75 ask letters to her friends and family. “You just can’t be afraid to ask people. The worst they can say is no.” Pam has even received a donation from a past co-worker who she hasn’t seen in over 20 years. Pam, a Kentville postal carrier, is using her baking talents to hold bake sales every second week. She is also planning to raffle off a basket.

“I can’t wait to be in the room at Bust a Move, with hundreds of other people, all working towards the same goal. I am dedicating Bust a Move in loving memory of my father-in-law Donald Riley, my dear friend Krista Thomas, my dear friend Donna Barry, and co-worker Chris Lockhart.”

Fats. The good, the bad, and the ugly!

2011-02-08T15:31:00.000-04:00

By: Erin Croke, PDt. And Laura Kingston, PDt.

Fat is important in the diet for many bodily functions, however it has gotten a bad reputation over the years. Many people falsely assume any fat is bad fat and should be eliminated from the diet. Contrary to this belief, we do need fat in our diet. The key is to choose the right types and control portions.

Types of Fat:

The Good – Unsaturated fat

There are two types of unsaturated or “good” fat: polyunsaturated and monounsaturated. Both of these fats act in the body to reduce “bad cholesterol” or LDL and maintain “good cholesterol” or HDL. Consuming more of your dietary fat in unsaturated form reduces the risk of heart disease and stroke. Good sources of unsaturated fat include: liquid plant based oils (canola, flax, olive etc.), fatty fish, nuts, and seeds. One well known polyunsaturated fat, Omega-3, has also been linked to improving immune and inflammatory disorders.

The Bad – Saturated Fat

Saturated or “bad” fat works in the body to increase bad LDL cholesterol and therefore consuming too much of this fat increases the risk of heart attack and stroke. Animal fat is the main source of saturated fat in our diets. Foods like high-fat dairy (milk, yogurt, and cheese) and meats all contain high amounts of saturated fat. To limit this type of fat it is important to choose lower fat or fat free dairy products and choose leaner meats more often.

The Ugly – Trans Fat

The worst and probably the most talked about fat is trans fat. This fat is a double whammy when it comes to cholesterol levels in the body as it acts to decrease good HDL cholesterol AND raise bad LDL cholesterol. This fat poses the greatest risk of heart disease and stroke compared to other fats. It is industrially produced when vegetable oils are hydrogenated and is rarely found in nature. Processed and manufactured food is the main source of trans fat, however most manufacturers are working to reduce or eliminate trans fat in their products. Look for products that have a “trans fat free” label or turn to the nutrition facts table to ensure a product is actually free of trans fat.

Take home message:

· Choose low fat foods more often.

· Enjoy small portions of healthy fats, ie. nuts, oils, seeds, fatty fish etc.

· Limit saturated fat by choosing low fat dairy (1% or less).

· Choose leaner meats (chicken, loin, sirloin, rump etc.) and trim any visible fat from meat BEFORE cooking.

· Avoid trans fat by reading labels and choosing trans fat free foods.

Recipe Friday!

2011-02-04T14:29:00.000-04:00

Green Beans with Almonds

Serves 6

Ingredients:

¼ cup 60 ml Almonds, sliced, unsalted

3 cups 750 ml Green beans, fresh or frozen

1 tbsp 15 ml Compliments Balance margarine

to taste Pepper

Directions:

1. Toast almonds in dry pan until slightly golden. Remove from pan and set aside.

2. Bring a pot of water to a boil. Cook beans about 5 minutes or until tender. Drain beans in a colander.

3. Add margarine and beans to pan with almonds. Toss to coat and season with pepper.

Nutrition Information per Serving (½ cup):

Calories 62

Fat 4 grams

Carbohydrate 6 grams

Fibre 2 grams

Protein 2 grams

Sodium 28 milligrams

"Cancer was the last thing on my list."

2011-01-31T12:14:00.000-04:00

“Cancer was the last thing on my list,” says Katie Westhaver. She was a young woman when she was diagnosed with lymphoma. With a family history of heart failure and having lost several family members because of it, finding out that she had cancer was a shock. Her doctors told her that she was lucky. She got the “good cancer.” They were able to treat it but told Katie that it was unlikely that she would ever bear children.

Today, Katie is the proud mother of a beautiful two-year-old and will soon be graduating from the Cape Breton Business College to become a teacher’s assistant. One day while she was home she saw an advertisement for Bust a Move on television, and it sparked something inside of her.

‘This is something I can do,’ she thought.

Since that day, Katie has officially raised over $900 on her own – no small task in a rural community – and is busy recruiting friends to join her team and help in the fight against breast cancer.

In the near future, she’ll be holding an indoor yard sale, selling tickets on baskets and hosting a Kid’s Day in Cape Breton – where her boss, a puppeteer from New York will entertain the children after a day of face painting and crafts. She’s very active in the local sports community and is an avid volunteer.

So if you happen to be in Ingonish and see Katie’s smiling face, stop, say hello and give her a few dollars for Bust a Move. She’s working to improve breast health services in Nova Scotia and give back to the healthcare system that saved her life.

Recipe Friday!

2011-01-28T15:57:00.000-04:00

Asparagus with Lemon Mustard Sauce

Serves 4

Ingredients:

3 tbsp 45 ml Compliments Balance whipped dressing

2 tsp 10 ml Water

1 medium Lemon, juice of

1 tsp 5 ml Dijon mustard

1 tbsp 15 ml Green onion, minced

¼ tsp 1 ml Pepper

¼ tsp 1 ml Sugar

1 lb 16 spears Asparagus, trimmed

Directions:

1. In a small bowl, whisk all ingredients except asparagus. Set aside.

2. In a large pot, steam asparagus until tender-crisp (about 3-4 minutes). Drain.

3. Arrange asparagus on plate and drizzle with 1 tbsp sauce.

Nutrition Information per Serving (4 spears + 1 tbsp sauce):

Calories 39

Fat 2 grams

Carbohydrate 5 grams

Fibre 1 gram

Protein 1 gram

Sodium 116 milligrams

"Bust a Move is my way of giving back"

2011-01-26T14:51:00.000-04:00

Joyce Coxhead has always been an active person, involved with basketball, running, and exercise classes. So it is no surprise that she is registered for Bust a Move and eager for the big day. “Bust a Move is my way of giving back. I am more than happy to participate in the event and my friends are more than happy to donate,” smiles Joyce.

A four year breast cancer survivor, 74 year old Joyce remembers the kindness she received when she was going through radiation treatment. “I am really looking forward to event day and getting moving with all the other participants in support of breast cancer”.

Photo: Joyce hanging out with Paula Abdul (cardboard cutout of course!) at the Bust a Move rally on January 20th.

What's the deal with vitamin D?

2011-01-25T14:44:00.000-04:00

by dietitians, Erin Croke, PDt. & Laura Kingston, PDt.

What we know:

Vitamin D is found naturally in a limited number of foods, but it may also be added to foods via fortification.
Vitamin D rich foods include fortified dairy or soy products, fatty fish such as salmon, mackerel, sardines and tuna, eggs, margarine, and cod liver oil.
Our bodies can also synthesize vitamin D from exposure to sunlight.
The main function of vitamin D in the body is to maintain adequate blood levels of calcium and phosphorous by maximizing their absorption.
Recent research has indicated that obtaining an adequate amount of vitamin D may protect against cancer, high blood pressure, osteoporosis, and certain autoimmune diseases.

What you should know:

Certain groups of people are at a higher risk of vitamin D deficiency, though anyone with a reduced intake and sunlight exposure may also be at risk.
People most at risk include the elderly, exclusively breast-fed infants, pregnant women, obese individuals, those with darker skin pigmentation, and those living in northern climates.
In Canada, our skin cannot obtain enough sunlight to produce vitamin D during most of the year because the sun’s rays are too weak throughout the fall, winter, and spring months.

What you should do:

Ensure vitamin D rich foods are consumed on a daily basis, especially for those at higher risk of deficiency.
A vitamin supplement is also a good option when intake may not be adequate.
Multi-vitamins usually contain about 200-400IU of vitamin D but supplements containing up to 1000IU is acceptable.
The maximum amount one should consume from supplements and food combined is 2000IU for adults and 1000IU for children, as it is possible to overdose.

Also, exposing your skin to the sun for no more than 10-15 minutes without sunscreen may provide adequate vitamin D during the summer months.

Recipe Friday!

2011-01-24T10:06:00.000-04:00

We forgot to post our weekly recipe on Friday. Our apologies!

Gourmet Grilled Pizza

Serves 6

Ingredients:

1 tbsp 15 ml Compliments canola oil

2 tbsp 30 ml Thyme, fresh, diced

2 cloves                                 Garlic, minced
1 medium                              Zucchini, cut in ½” slices
1 small                                   Eggplant, cut in ½” slices
1 medium                              Red pepper, cut in ½’’ slices
½ small                                  Red onion, sliced

¾ cup 175 ml Tomato sauce, no salt added

1 tbsp             15 ml              Compliments Italian seasoning, dried
3                                              Compliments Greek pita bread
¼ cup             60 ml              Goat cheese, 20% M.F., crumbled

Directions:

1. Whisk together oil, thyme and garlic; toss with vegetables.

2. Grill vegetables on high heat until tender. Set aside.

3. Mix tomato sauce and Italian seasoning in a small bowl. Spread over pita bread evenly about, ¼ cup per pita. Top with veggies and sprinkle with goat cheese.

4. Place on grill and cook on medium heat for 5-8 minutes, watching not to burn bottom of crust. Cut each pita in half and serve.

Nutrition Information per Serving (½ pita):

Calories                     184
Fat                              5 grams
Carbohydrate            32 grams

Fibre 4 grams

Protein 8 grams
Sodium 231 milligrams

Recipe Friday!

2011-01-14T09:18:00.000-04:00

Red Thai Curry Chicken

Serves 4

Ingredients:

1 can 398 ml Coconut milk, light

½ tbsp 7 ml Red curry paste

0.8 lb 400 g Chicken breast, skinless, cut into 1” cubes

1 medium Onion, chopped

1 medium Red pepper, chopped

1 medium Sweet potato, peeled, cubed

3 tsp 45 ml Lemon grass, paste

1 cup 250 ml Water

2 tbsp 30 ml Cornstarch

12 Basil leaves, fresh

2 tbsp 30 ml Cashews, unsalted, chopped

Directions:

1. Heat the coconut milk and curry paste in a large skillet. Once boiling, reduce heat to medium-low. Add chicken and simmer for 5-8 minutes.

2. Add onion, red pepper, sweet potato and lemon grass paste. Simmer for 10 minutes.

3. While simmering, mix water and corn starch and add to skillet. Mix well and continue to simmer.

4. Add basil before serving. Top with cashews.

Nutrition Information per Serving (1 cup):

Calories 249 calories

Fat 7 grams

Carbohydrate 18 grams

Fibre 2 grams

Protein 26 grams

Sodium 109 milligrams

"Team Bro" ready to sweat for breast health

2011-01-13T10:16:00.000-04:00

"Team Bro" practices a workout routine in preparation for Bust a Move

In an event predominately attended by women, a group of men is taking a stand. 'Team Bro', led by Peter Rumscheidt has decided to join the movement and take aim at breast cancer.

Each has his own personal reason for participating – all have been touched by breast cancer in some way. Combined, the group has 5 wives and 10 daughters. This means 30 current and future breasts to protect. They are fighting in memory of those they have lost, in support of those who are currently fighting and in defense of those who have not been affected.

Those who attended Bust a Move 2010 carry fond memories of the camaraderie, energy and quality of the fitness sessions. Those who are new to the event are awaiting with anticipation the life-changing and life-saving experience that is sure to come on March 26.

The group is lucky to have within its members a IT guru who is certain to put ‘Team Bro’ on the internet map. A website and online fundraising campaign are being created to help this team of unlikely superheroes join the fight against breast health.

As team leader and Bust a Move 2010 alumni, Peter Rumscheidt knows that six hours of exercise can seem intimidating. But as he says, “It’s not about being super-fit or ultra-marathoners, it’s about having fun and supporting an important cause.” He will fearlessly lead his band of men into the Canada Games Centre on March 26, 2011 and they will Bust a Move for Breast Health as no team of men has ever Bust a Move before.

8 Practical Tips For Yoga Beginners

2011-01-05T14:40:00.001-04:00

We often hear our doctors, therapists, friends or even strangers say, "you should do yoga!" And somehow we know this is great advice, yet to fit it into an existing health care regime, a busy daily life or even in our own minds, can be work in of itself. Here are 8 practical tips for someone who would like to start practicing yoga.

-Leslie Hunter, Yoga Instructor

8 Practical tips for Yoga Beginners

1. Attend classes conducted by an experienced yoga instructor who asks about your physical health and limitations. A skilled teacher is able to adjust the pace, and offer modifications so that your yoga experience is safe and fruitful.

2. Always show up on time. A well planned yoga class is designed to meet the needs of the human body and mind. Showing up after the class has started could lead to injury. The beginning of yoga class offers both the emotional body and physical body an opportunity for mindfulness.

3. Eat after or 2-3 hours before class. Its important to fuel the body however eating too soon before a class can be uncomfortable and distracting.

4. Do not lock your knees in standing postures, despite what a teacher may say. If you feel any strain or sharp pain during sitting or kneeling postures, use cushioning (an extra mat or towel) under your knees or let your teacher know.

5. Always keep your neck in alignment with the rest of your spine when arching backward. Do not let it flop back or down.

6. Let go of Ego. Get to know your body and its injury-prone zones. If you have pain - STOP. Take responsibility for your own experience by avoiding the comparison trap. Yoga is about awareness and accepting what our bodies are able to do.

7. Stay Interested. Try new things, do not practice only your best poses, but also work on poses you struggle with as well. Yoga classes offer the opportunity to experiment with stages of a pose. Small steps of progress are found though trying things out, not giving up.

8. Trust yourself. Some yoga teachers will assist students during classes. A light touch can bring awareness to an area of your body you may not be connected to. If you are uncomfortable with touch or are working to the best possible edge of your pose, speak up and let your teacher know you do not want to be assisted.

As a beginner in yoga, you may feel a bit lost in the class. This is common. Everyone in the room has a similar experience going on in their minds. Go to your first class with an open mind. In a world where we are always planning, expecting and trying to make sense of things, the unfamiliarity of practicing yoga is a gift within itself. Try to enjoy the "not knowing."

Leslie and a team of yoga instructors perform a demo at Bust a Move last year.

Happy Holidays!

2010-12-22T13:21:00.000-04:00

The IWK and QEII Foundations wish you a wonderful holidays and a happy new year. May you take the time to put away your inner superhero, relax and enjoy the season with your friends and family. Even superheroes need a break!

A sincere thanks for supporting Bust a Move for Breast Health. Because of you, a world-class breast health centre will become a reality for all Nova Scotians.

Best wishes and a happy holidays,

The IWK and QEII Foundations

A cause close to Megan Phelan's heart

2010-12-15T08:50:00.000-04:00

For Bust a Move 2010 alumni, Megan Phelan and her team, No Lumps, breast cancer has hit close to home. Megan’s best friend’s mother was diagnosed with breast cancer in the months following Bust a Move for Breast Health 2010. More determined than ever to kick breast cancer in the butt, Megan and her team are set to Bust a Move again this year.

Here's her story,

“We know early detection of breast cancer is what we’re striving for,” says Megan. “We all know someone who has breast cancer.”

Recipe Friday!

2010-12-10T13:16:00.000-04:00

Chili Orange & Banana Fish Fillets

Serves 4

Ingredients:

0.8 lb 400 g Haddock, fresh or frozen (thawed)

3 large Bananas, ripe, halved

2 medium Oranges, juice of (about ¼ cup)

2 tbsp 30 ml Orange, zest, minced

⅓ cup 75 ml Red onion, minced

1 tbsp 15 ml Curry powder

1 tbsp 15 ml Jalapeno pepper, seeds and ribs removed, minced

¼ tsp 1 ml Pepper

1 medium Lime, cut into wedges

Directions:

1. Preheat oven to 350° F.

2. Arrange haddock and 2 bananas in a baking pan.

3. Mash the remaining banana. Mix in a bowl with orange juice, zest, red onion, curry powder, jalapeno and pepper in a small bowl. Spread evenly over fish and bananas.

4. Bake for 15-20 minutes or until done. Transfer to a platter and garnish with lime wedges.

Nutrition Information per Serving (75 g haddock + ½ banana + 2 tbsp mash):

Calories 203

Fat 1 gram

Carbohydrate 26 grams

Fibre 2 grams

Protein 18 grams

Sodium 63 milligrams

Exercise of the Month: the Superman

2010-12-08T10:32:00.000-04:00

Our fitness committee has put together a list of exercises that will help keep all our superheroes strong and healthy. December's exercise of the month is fittingly called the Superman. This exercise will help improve posture, strengthen the core muscles and get you ready for the most exciting workout of the year!

Superman Exercise

The superman exercise can be performed on the floor or a stability ball and with or without lightweights. The focus of the exercise is to develop strong muscles along the spine and bring balance to the muscles of the torso.

Lay face down on the floor or ball, compress the abdomen inward, relax the shoulders and squeeze the gluteal (butt) muscles.

Extend the left arm and right leg up and out keeping the head in line with the spine as the back extends. Lower with control to start position.
Repeat with opposite arm and leg 8-12 times.

Recipe Friday!

2010-12-03T15:49:00.001-04:00

A Great Start

Serves 3

Ingredients:

1 cup 250 ml Milk, 1%

½ cup 125 ml Silken tofu, soft

½ cup 125 ml Blueberries, frozen or fresh

½ cup 125 ml Yogurt, vanilla, low fat

1 Banana

Directions:

1. Combine ingredients and blend until smooth.

Nutrition Information per Serving (1 cup):

Calories 146

Fat 3 grams

Carbohydrate 23 grams

Fibre 2 grams

Protein 7 grams

Sodium 42 milligrams

Source: Sobeys Dietitians

Why are you Bustin' a Move

2010-12-01T10:38:00.000-04:00

As you've read from many of our blog posts, everyone has their own reason for participating in Bust a Move. Judi Phillips is a former breast cancer patient and this year's Bust a Move Ambassador. To her, Bust a Move is a way to give back.

Why are you Bustin' a Move?

Recipe Day!

2010-11-26T10:41:00.000-04:00

Power Mix

Serves 8

Ingredients:

½ cup 125 ml Compliments Oatie O’s

½ cup 125 ml Compliments Bite-Sized Wheat Cereal

¼ cup 60 ml Pretzels

¼ cup 60 ml Sunflower seeds, unsalted

¼ cup 60 ml Almonds, slivered, unsalted

¼ cup 60 ml Raisins

½ tsp 2 ml Cinnamon

¼ tsp 1 ml Allspice

Directions:

1. Mix all ingredients together and serve.

Nutrition Information per Serving (¼ cup):

Calories 94

Fat 5 grams

Carbohydrate 12 grams

Fibre 2 grams

Protein 2 grams

Sodium 45 milligrams

Courtesy of

You can raise $1,000! Just ask Wendy Bauer.

2010-11-25T12:49:00.009-04:00

A common worry we hear at the Bust a Move office is “I can’t raise $1000.” We reassure every participant that we are there with them every step of the way – but sometimes, it takes more than our reassurance. Sometimes, it takes someone else paving the road and beating their odds to encourage people and show them that they can do what seems impossible. It takes someone like Bust a Move participant, Wendy Bauer.

Despite her fears that she wouldn’t be able to meet her goal, Wendy signed up for Bust a Move. Within 15 days she had already exceeded her goal, raising $1,200. Here's her story.

"Have fun with it. Don't make it a hard thing like I did at first. Once you start having fun with it, people see that, and react to it."

Since we interviewed Wendy for this video, she's raised another $330 bringing her total to $1530, with more fundraising to come. So if you’re doubting yourself and your ability to raise $1000 – look for Wendy in her blue porter’s uniform at the QEII and ask her for some tips. She’s a very friendly lady with a big heart, and we’re sure she would be more than happy to help you out!

"Bust a Move for Breast Health changed my life"

2010-11-12T13:27:00.001-04:00

Karni, before October 2009

Karni Sweeney was a big girl for most of her life. Or so she told us, as she sat in front of us at Tim Horton’s in her size small t-shirt and size nine jeans. That all changed when she heard about Bust a Move last year, from her employer, Micco Companies, a sponsor of Bust a Move for Breast Health. She signed up in October of 2009, determined that this was her chance to get active. In just over a year, Karni has lost 50 pounds, and the days off wearing a size18 pant and double XL shirt are long gone.

“Bust a Move was life- changing,” said Karni. “If it wasn’t for Bust a Move, I would never have started moving.” Her resolve to get up and move started in October of 2009. By the end of December, she had dropped a full clothing size. “I couldn’t believe it. Before Bust a Move, I was worried. If I couldn’t work out for 6 hours in a week, how could I do it in one day?”

Karni, today

Her story began and continues to evolve in small steps. Her first goal was to get off the couch and move every day. She then began making little changes in her lifestyle – like having one milk in her tea instead of three cream. Once that became a habit, her goal was to lose 10 pounds. And then another 10. In December, Karni strengthened her resolve and only missed the gym on four days.

By the Bust a Move event in January, Karni had lost 20 pounds and was looking better than ever, but she wasn't ready to stop. Bust a Move had changed her life and shown her what she was capable of. She found a workout partner and continued her quest for better health. She even partnered with one of the trainers at Palooka’s Gym and created an all-women boxing class that attracts participants from the ages of 20 to 60.

Karni didn’t face this challenge alone. Her resolve inspired her family to take their health into their own hands as well. Her mother and sister-in-law both lost significant amounts of weight. “Together, we’ve lost the equivalent of a good-sized teenager,” Karni joked. Her teenage son has been a wonderful support system, and often accompanies her to the gym. He has, for the first time, joined a school sports team. Her brother quit smoking, and her father quit smoking as well as drinking. Karni single-handedly got her entire family up off the couch, moving and healthy.

“I’ve said it ever since and I’ll say it for the rest of my life,” says Karni. “Bust a Move for Breast Health changed my life.”

Karni and her boxing instructor, Rachel Gardiner

Bust a Move Workplace Presentations

2010-11-04T10:28:00.000-03:00

Meet Bust a Move’s Superhero Recruiters, Fiona Kirkpatrick-Parsons and Robyn McIsaac!

These two super women have come together to co-chair the Recruitment Committee for Bust a Move for Breast Health 2011. Fiona is the Manager of Event Marketing & Communications at Trade Centre Limited and Robyn is the Vice President of Prevention Programming and Public Affairs at the Nova Scotia Gaming Corporation.

Fiona and Robyn are currently dispatching teams of superheroes to visit workplaces and recruit heroes and heroines to join the Bust a Move movement. Contact Bust a Move to learn how you can tune into your inner superhero and dance like there’s no tomorrow with local fitness instructors and Paula Abdul!

Bust a Move is a fun, motivational way to build team spirit and give back to the community. We hope to see you and your superhero colleagues soon!

Take action…contact the Bust a Move office today for your workplace presentation.

(902) 473-3329

info@bustamove.ca

Did you know…?

That one out of every nine women in Nova Scotia is diagnosed with breast cancer? That of those women, one dies every second day? That there is something that you can do that will not only help eliminate gaps in Nova Scotia’s breast health care, but will leave you feeling happier and healthier? That there is a community of superheroes in Nova Scotia that is ready to take breast cancer by the horns? That Paula Abdul will be channelling her inner superhero in Halifax on March 26th?

This year will raise even more money for the integration of a world-class breast health centre right here in our backyard. As a direct result of fundraising, Bust a Move participants will save lives.

*All participants registered prior to November30th will be entered into a draw to win two (2) VIP tickets to a meet and greet with Paula Abdul!

You could WIN a chance to meet PAULA ABDUL*!

2010-10-26T15:23:00.007-03:00

Join the movement. Dance with Paula Abdul. Get involved. Get active. Get sweaty. As some would say… Bust a Move! Registering early for Bust a Move 2011 and increasing your fundraising goal can have some super benefits…read on for details!

Early Registration Promotion:

In addition to securing a prime spot that will be all yours to dance, sweat and laugh on with Paula Abdul and hundreds of your friendly neighbourhood superheroes, anyone who registers before November 30th will be entered into a draw for a prize pack of epic proportions. The prize pack will include,

A $1,000 gift card from Mills, a Micco Company;

Two (2) VIP tickets to a limited access meet and greet with Paula Abdul; and

Merchandise autographed by Paula Abdul

Earn a spot on stage with Paula Abdul:

As if that wasn’t enough, we added another incentive. The first twenty (20) people to raise at least $5,000 will become a member of Team Paula and will reserve the exclusive right to workout on stage with Paula Abdul!

Each privileged superhero on Team Paula will receive an extraordinary T-Shirt and a framed group shot signed by Paula Abdul.

Embrace your inner superhero and join the movement. Register today at www.bustamove. Who wouldn't want the chance to get up close, personal and potentially sweaty with this year’s celebrity guest, Paula Abdul?

.
MOVE SWIFTLY, HEROES AND HEROINES –SPACE IS LIMITED.
.
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*See http://www.bustamove.ca/ for full details.

Bust a Move 2011 details revealed!

2010-10-13T14:17:00.000-03:00

One of the many everyday superheroes at
the Bust a Move launch.

If you weren't already pumped for Bust a Move 2011, you will be now! Guess who the celebrity guest is? Here's a hint, she's sold over 30 million albums worldwide and was once a cheerleader with the Los Angeles Lakers. That's right, PAULA ABDUL is coming to Halifax to Bust a Move! And that's not all you should be excited about.

Today at our official Bust a Move launch, we announced that Bust a Move will take place at the brand new state-of-the-art Canada Games Centre off Lacewood Drive. Bust a Move will be the first public event to take place in this facility, after the Canada Games.

We also announced an exciting new cause. This year, Bust a Move participants will raise funds for renovations needed to jumpstart the next phase of the world-class Breast Health Centre, which will be located on the main floor of the IWK Health Centre in Halifax. This new centre will offer one-stop care so patients can receive treatment in a comforting and all-inclusive care environment. This centre will bring together patient registration, support and counseling, diagnostic mammography, ultrasound units, procedures to locate tumours, and breast cancer surgery in one-location.

On March 26, 2011 we want to see you, the everyday hero, at the Canada Games Centre. Remember, you don't need to leap over tall buildings to be a superhero, you just need to Bust a Move.

Why are you Bustin' a Move?

2010-09-15T08:42:00.000-03:00

Everyone has a reason for why they're participating in Bust a Move. For many, it's because they've known someone with breast cancer, or realize that breast cancer is a threat for all women. For others, like Suzanne Renaud, it's because Bust a Move is about being healthy and taking care of your own health. What you're about to read is Suzanne's story about the difference Bust a Move has made in her life.

Suzanne at Bust a Move 2010.

My name is Suzanne Renaud. I am 44 years old and after being a smoker for over 27 years, I am excited to say that Bust a Move gave me the inspiration I needed and the courage I lacked to quit smoking.

I first learned about Bust a Move one morning in early November while watching Breakfast Television. After learning what it was all about and who would be highlighting the event – Richard Simmons - I knew I had to be there. I called my sister all excited and told her that if she joined Bust a Move with me I would quit smoking. She said that if it got me to stop smoking she would do it. So I jumped on the website, quickly scanned all the information and paid my $25.00. I all but ran out the door to work because I couldn’t wait to share my great news – I was going to finally quit smoking. That whole day I remember feeling empowered, like I was doing something great.

Then December came and so did the self-doubt. What was I thinking; I couldn’t take part in Bust a Move. My sister seemed unwilling to commit and there was no way I could do this on my own. How was I going to get to Halifax – I don’t drive in the city and I didn’t want to ask my husband to spend his Saturday alone in a hotel room taking care of our very enthusiastic Golden Retriever. How was I going to raise $1,000 – I couldn’t ask my friends when we were constantly discussing the dwindling economy and inflated prices; they couldn’t afford to buy Christmas let alone sponsor me. Who even cared if I quit smoking? It was decided, I was not quitting smoking.

By the tenth of January I was still smoking; I had not made any arrangements to get to Halifax, and I hadn't even collected a dollar of the one thousand needed to participate in Bust a Move. At the same time, the ads for Bust a Move were everywhere - every time I turned on the TV there was another ad for Bust a Move - the “must do event of the year”. Wasn’t I going to do that – what happened to the determination I had had in November?

Then on the 13^th of January there was an ad on ATV – Live at 5 that they were going to do an interview with Marie Mullally - the volunteer Event Chair of Bust a Move. I was still very interested in Bust a Move and wanted to see what it was that I would be missing. After watching the interview and listening to Marie speak passionately about what can be achieved by staying motivated, focused, and positive, I had regained my resolve to quit smoking; all those great feelings of empowerment I felt in November had returned. To me, it was not about breast cancer or raising money for a digital mammography machine – both of which are extremely important – but about me finally quitting smoking. I WAS going to do this! I took my dog for a long walk that night and mentally wrote a letter and made a list of the people I could e-mail and call in order to raise $1,000.00. I also thought that if I was going to do this, and I was, then I had to quit smoking ASAP.

Suzanne snoozing with her dog the morning after Bust a Move.

When I got out of bed the next morning, I threw my cigarettes in the stove and said to myself (out loud), “Sue, you can do this.” I then went on my Facebook site and posted that I was celebrating Day 1 as a Non-smoker so that I could participate in Bust a Move at the end of the month. Soon after posting this to my status, the e-mails started pouring in, offering words of praise and encouragement. And then, the greatest e-mail of all arrived - “Congratulations, you have just received a donation.” At this point there was no turning back. Whether or not I gained 200 pounds from overeating, or had a heart attack from exorbitant amounts of exercise and/or stress, I was committed.

I ended up raising $1,310.00 and made it through the whole 6 hours of exercise without coughing or gasping for breath. Although I did not meet Richard Simmons, I did receive a very nice e-mail from him, which I go back and re-read quite often.

170 days later, I still talk to myself, I still crave cigarettes, but most of all, I am still extremely grateful to Bust a Move for changing my life! I'm looking forward to returning to Halifax in March to celebrate my 1-year Anniversary as a Non-smoker with Bust a Move.

Why are you participating in Bust a Move? Share your story in the comments field.

Registration for Bust a Move 2011 now open!

2010-07-29T12:01:00.002-03:00

Are you ready for Bust a Move 2011?! This year's event will take place on March 26, 2011 at an exciting new venue with even more fun and surprises to be revealed!

The Bust a Move 2011 website is officially online at http://www.bustamove.ca/. This is the place to find out more about our exciting 2011 event set for next March 26th – with more details being added each week. Check it out, along with our new Facebook fan page!

Register early – space will be limited!

With the launch of our Bust a Move 2011 website, online registration for the event is now in action – and with a bigger, more exciting event being planned, registration will fill-up quickly. Don’t be left out – visit the Bust a Move website and complete the easy online registration process to ensure you get front and centre when the action happens next March.

The official launch of Bust a Move will be held in October when the secret new location and this year's celebrity guest will be revealed. Don’t wait, join now.

Welcome to Bust a Move 2011!

2010-07-26T08:34:00.000-03:00

With six hours of exercise, celebrity entertainment and the chance to make a difference in the lives of Nova Scotia women, Bust a Move is one event you won't want to miss.

Whether you were one of over 800 participants from last year who sweated, laughed and cheered, or are new to the event, we want to see you! Bust a Move is for everyone, no matter your fitness levels. All it takes is the desire to improve breast health for all Nova Scotians.

If you're looking for more information on Bust a Move, be sure to review the website and don't forget to check out the frequently asked questions page. If you haven't found what you're looking for, please send us an email, info@bustamove.ca.

To stay connected and find out the latest Bust a Move news, join our Facebook fan page and follow us on Twitter. This is a great way to stay in the know and connect with fellow Bust a Move participants. And of course, read this blog regularly for fundraising tips, fantastic recipes, inspirational stories and so much more!

On March 26, we want to see you! Join the movement and come together with your friends and family in support of breast health.

Lucky Winners Jump for Joy!

2010-02-03T14:00:00.001-04:00

Now that Bust a Move is successfully behind us and the confetti has settled a little, we want to take a moment to point out that we sincerely appreciate the generosity of our prize donors. Thanks to these wonderful supporters, some lucky Bust a Move participants walked away with awesome goodies!

Absolute Travel Specialists Inc.

Audrey Kralovec

Best Western Chocolate Lake

Cambridge Suites Halifax

Dawn McNutt

emOcean Spa
Foreign Affair

John David
Lawtons Drugs

Neville MacKay

One to One Wellness

Ryan Duffy's Steak & Seafood

Shoppers Drug Mart

Spirit Urban Spa

Summit Day Spa & Wellness Clinic

Symphony Nova Scotia

The Pepsi Bottling Group

The Prince George Hotel

BMO Salutes History in the Making

2010-02-02T11:43:00.001-04:00

This one is a must see! Kudos to Revolve and BMO Financial Group (two wonderfully supportive Bust a Move sponsors!) for teaming up with EGG films to create this one:

We Did It!

2010-02-02T10:48:00.000-04:00

Bust a Move for Breast Health
Buying Life-Saving Equipment & Setting a Pair of World Records!

On January 30, 2010, the Halifax Metro Centre was buzzing with the energy of more than 1,000 participants and volunteers, united for the inaugural Bust a Move for Breast Health. Led through six hours of exercise by the province's top fitness instructors and the incomparable Richard Simmons, participants spent the day challenging themselves and celebrating their fundraising success. They even set two GUINNESS WORLD RECORD records® for the most people hugging simultaneously and the longest massage chain - a Nova Scotia first!

In total, $1,143,169.11 (net) was raised! The new digital mammography equipment that will be purchased with these funds will help save lives by detecting cancer in its earliest stage, reducing waiting times and increasing the number of screens that can be completed each year. Thanks to Bust a Move's donors, participants, sponsors and volunteers for coming together to make a huge impact in the lives of Nova Scotia women and their families.

General donations will continue to be accepted until Feburary 15, 2010.

Recipe Day! Roasted Red Pepper Soup

2010-01-28T12:05:00.001-04:00

This one takes a while and makes a big batch, but the leftovers will give you a healthy lunch for the week!

Serves 10

Ingredients:
5 large Red peppers
1 tbsp Compliments canola oil
2 medium Carrots, chopped
1 medium Onion, chopped
2 tsp Fennel seed
2 tsp Thyme, dried
1 small Bay leaf
3 cloves Garlic, minced
¼ tsp Black pepper, freshly cracked
1 small Jalapeno pepper, minced
½ cup / 125 ml Compliments Balance Brown Basmati Rice
2½ cups / 625 ml Chicken broth, sodium reduced
1 tbsp Tomato paste, no salt added
1 small Tomato, chopped
½ cup / 125 ml Milk, 1%
¼ cup / 60 ml Basil, fresh, chopped

Directions:
1. Pre-heat oven to 425° F.

2. Drizzle peppers with small amount of oil and bake until skin is charred and pepper softened. Remove from oven, place in a bowl and cover. After cooled, remove skin, seeds, ribs and slice.

3. In a large pot, add oil, carrots, onion, fennel seeds, thyme, bay leaf, garlic, pepper and jalapeno. Sauté on medium heat 7-10 minutes.

4. Add red pepper, rice, broth, paste and tomato. Stir and simmer for 30 min.

5. In a blender or food processor, purée soup mixture and return to pot. Add milk and simmer 5 minutes. Add fresh basil and serve.

Nutrition Information per Serving (1 cup):
Calories: 90
Fat: 2 grams
Carbohydrate: 16 grams
Fibre: 2 grams
Protein: 2 grams
Sodium: 146 milligrams

Recipe courtesy of Sobeys Dieticians

Cheers & Encouragement Welcome

2010-01-27T10:34:00.000-04:00

The day we've been working toward for months has almost arrived: Saturday, January 30th and the inaugural Bust a Move for Breast Health event!

Aside from the more than 1,000 participants and volunteers who are expected to be in attendance, the doors of the Halifax Metro Centre are open to all! That's right, the event is open to the public and there is plenty of room!

Drop in anytime between 9 a.m. and 6 p.m. to cheer on participants and take in a spectacular show of lights, music, video, grooves and moves. It is guaranteed to be an experience unlike any other.

There is no admission fee, although donations will be accepted at the door.

The Bust a Move team hopes to see many of you there!

P.S. You'll want to arrive by 4:30 to get comfortable in your seat before the finale hour with Richard Simmons.

Exciting Donation Incentive

2010-01-26T10:51:00.001-04:00

Three of Bust a Move's Gold Sponsors have teamed up to bring you a special donation incentive for the final two days of participant fundraising. Check this out:

Every donor who supports Bust a Move by making an online donation between Wednesday at 12:01 a.m. and Thursday at 11:59 p.m. will be entered into a draw for one of four sweet prizes:

10,000 Air Miles (enough for a dishwasher, dryer or two tickets to Paris)
7,500 Air Miles (enough for a 32" LG LCD TV or two tickets for at trip to the Caribbean)
5,000 Air Miles (enough for two multi-day passes to Walt Disney World or two tickets to Toronto)
2,500 Air Miles (enough for 14 people to enjoy a "Night Out at the Movies" at Empire Theatres or two tickets to New York)

The four lucky winners will be announced during Bust a Move on Saturday. Wow! Now how's that for a final fundraising push? Good luck!

BMO Financial Group, Johnson Inc., Sobeys and the Bust a Move team thank Air Miles for their wonderful generosity and support.

Online Pledge Cut Off

2010-01-25T09:09:00.000-04:00

Online participant pledges will continue to be accepted on bustamove.ca until 11:59 p.m. on Thursday, January 28th.

Participants need to have all of their fundraising completed before on site registration on Friday / Saturday and it's not too late to help someone reach their goal!

Visit the Bust a Move website and click Pledge a Participant or view the team list to see if there is a person or organization involved that you'd like to support.

Donations have surpassed the $600,000 mark and we'd love to see a strong push through the final week.

Women around the province thank you for your support!

Your Chance to Win!

2010-01-22T09:27:00.001-04:00

The Bust a Move raffle will give you the chance to win one of three Weekend Escapes! Yahoo!

Tickets are $20 each and will be available for purchase by participants, volunteers and spectators at the Halifax Metro Centre. Cash, debit and credit card will be accepted and every dollar goes toward the Bust a Move fundraising total!

Prizes #1: Summit Spa Escape
A spa experience for two. Includes a massage, pedicure, manicure and facial.

Prize #2: Weekend in Toronto Escape
A Toronto Raptors experince for two. Includes return airfare courtesy of Porter Airlines, two nights accommodation, and two premium seats to the Toronto Raptors vs. Philadelphia 76ers.

Prize #3: Humber Valley Escape
Trip for four to Humber Valley, Nfld. Includes return airfare, rental car, three-bedroom chalet and two rounds of golf. Generously provided by Absolute Travel Specialists Ltd.

Recipe Day! Yogurt Marinated Chicken

2010-01-21T12:05:00.001-04:00

Great for those of you who like to fire up the BBQ all year round! (Broiling in the oven would probably work well, too).

Serves 4

Ingredients:
¾ cup / 175 g Compliments Balance yogurt, plain
1 tbsp Oregano, chopped
2 tsp Compliments canola oil
1 medium Lemon, juice of and zest of, grated
2 cloves Garlic, minced
½ tsp Black pepper
0.8 lb / 400 g Chicken breasts, skinless, boneless
4 Lemon wedges

Directions:
1. In large bowl, whisk yogurt, oregano, oil, lemon zest, juice, garlic, and pepper.

2. Add chicken; turn to coat. Cover and refrigerate for at least one hour (the longer it is marinated, the better). Turn to coat occasionally.

3. Place chicken on grill over medium heat; brush with remaining marinade. Close lid and grill, turning once, until no longer pink inside, about 12 minutes.

4. Serve with lemon wedges.

Nutrition Information per Serving:
Calories: 157
Fat: 4 grams
Carbohydrate: 4 grams
Fibre: 0 grams
Protein: 25 grams
Sodium: 85 milligrams

Source: Sobeys Dietitians

Gonna Make You Move

2010-01-21T10:30:00.000-04:00

Hundreds of Nova Scotians are gonna be groovin', shakin' and record-breakin' at the Halifax Metro Centre in just nine more days! And not just because we have six hours of exercise and two Guinness World Record attempts in store. On top of all that, local musician Jon Mullane will get things started with a 9 a.m. live performance! Basically, we're going to make darn sure you feel the energy our movement has created as soon as you walk in the door!

Jon recently released a new album, called Shift, and once he warms us up he'll perform his hit Make You Move. In 2008, Make you Move was used by NBC for their Summer Olympic promos. Then in 2009, it was nominated for Single of the Year at the East Coast Music Awards.

Below is Jon's recent interview with Haligonia.ca. We can't wait for him to rock the house next Saturday. We know he'll definitely make all of us move!

Canadian Breast Cancer Foundation Commends Bust a Move for Breast Health

2010-01-19T13:29:00.000-04:00

HALIFAX, Jan. 16 /CNW/ - The Canadian Breast Cancer Foundation is pleased to commend the Bust a Move for Breast Health event to be held on January 30, 2010 at the Halifax Metro Centre. Hundreds of Canadians are expected to unite for this unique event to raise funds and awareness for the breast cancer cause, hosted by the QEII and IWK Foundations.

Cheryl Hodder, Chair, National Board of the Canadian Breast Cancer Foundation and Partner, McInnes Cooper, one of the event Sponsors, stated:

"Breast cancer is a disease that affects so many Atlantic Canadians every day. Raising awareness, promoting education about the disease, and investing in crucial medical resources, are vital to truly make a difference in the lives of those affected by breast cancer. With the continued contribution of Atlantic Canadians, we can save lives. It is with that understanding that I would like to congratulate the 'Bust a Move' event on bringing the Atlantic community together to raise funds, while having fun, in support of the breast cancer cause."

About The Canadian Breast Cancer Foundation
The Canadian Breast Cancer Foundation was founded in 1986 by a group of volunteers and has become the leading national volunteer-based organization in Canada dedicated to creating a future without breast cancer. The Foundation has invested over $170 million since its inception to collaboratively fund, support and advocate for relevant and innovative breast cancer research, meaningful education and awareness programs, early diagnosis and effective treatment, and a positive quality of life for those living with breast cancer.

Based in Toronto, the Canadian Breast Cancer Foundation has regional offices in British Columbia/Yukon, Prairies/North West Territories, Ontario and the Atlantic Region.

For more information about the Canadian Breast Cancer Foundation please visit: http://www.cbcf.org/

For further information about Bust a Move for Breast Health, please visit: http://www.bustamove.ca/

Fun with Photos!

2010-01-15T08:03:00.002-04:00

We've heard what you've been up to lately....the fun loving, dedicated fundraisers that you all are:

Cook books
Auctions
Bake sales
Cocktail parties
Pancake breakfasts
Lollipop sales
Raffles
Cupcake telegrams
50/50 draws
Wine tasting
New Year's Eve parties
Movie nights
Video shoots
Pot luck lunches
Farmer's markets
Make up lessons
Yard sales
Pizza lunches

BUT, we want to SEE what you've been up to. We want to put together a special Bust a Move collage, but we need your help! Even if every Bust a Move team sent us ONE photo, we'd have a pile.

Please send your submissions to us at info@bustamove.ca. And please hurry, you only have until Wednesday to do it!

Recipe Day! Herbed Maple Salmon

2010-01-14T12:05:00.000-04:00

Serves 4
Ingredients:
0.8 lb / 400 g Salmon portions, fresh (100 g each)
2 tbsp Rosemary, thyme or dill, chopped
½ tsp Black pepper freshly cracked
¼ cup / 60 ml Maple syrup

Directions:
1. Place salmon portions on a tray. Add herb of choice, pepper and maple syrup. Let marinade in fridge for at least 30 minutes.

2. Bake in 375° F oven or grill on high for 10 minutes or until salmon is cooked.

Nutrition Information per Serving (1 portion):
Calories: 238
Fat: 11 grams
Carbohydrate: 14 grams
Fibre: 0 gram
Protein: 20 grams
Sodium: 61 milligrams

Recipe courtesy of Chef Thomas Burchell and Sobeys Dieticians

Don't Stop Believin'

2010-01-13T10:00:00.000-04:00

Something new and delightful comes to our attention pretty much every day now. Bust a Move has become a movement stronger than any of us involved even imagined! The creativity and enthusiasm it's breeding is SO DARN FUN!

Here's the latest thing that will be sure to bring a smile, this one's courtesy of the Fond Mammaries team.

Shining PR Stars

2010-01-12T09:30:00.001-04:00

About a month ago, I spent six hours in a classroom at MSVU and was reminded of the wonderful things that can happen when you give people a chance to get creative. I was there because three classes of second year public relations students were tasked with creating two public service announcements about Bust a Move.

The parameters? Take whatever angle you want, don't quote facts or statistics you can't prove, and come up with something you think will grab the attention of radio listeners from one tip of our province to the other. In short, create something that will help the Bust a Move team achieve their objectives around awareness, participation and fundraising.

The results? Pure gold. In the form of 42 original, creatively executed PSAs that covered everything from short shorts to the "freshman fifteen", from rhyming jingles to talking boobs and mammography equipment, from heartfelt messages to courageous stories of survival... these young PR stars covered it all!

The bad news is that we couldn't possible choose them all. So instead, we chose four that we're sending around to all radio stations in Nova Scotia this month. One of the most original tracks was shared with us by video, too. It's so fun, I just had to share it.

Cute, right?!

Laura Melanson, Bust a Move team member

IWK Health Centre Busts a Move

2010-01-11T07:00:00.001-04:00

The awesomeness of this speaks for itself. And it will accompany a Monday morning coffee just perfectly!

Thanks to the IWK Health Centre for their movin' shakin' enthusiasm!

Sweating' to the Oldies 5? Oh, yes!!

2010-01-08T14:00:00.000-04:00

Richard Simmons was on Ellen on Wednesday. The clip is six minutes long, but a total hoot if you have the time to spare! Is he (and his crazy energy) really coming to the Metro Centre, really?! OH.MY. Talk about unforgettable!

http://ellen.warnerbros.com/videos/player/rightrail/index.html?mediaKey=c0e952d2-d7f4-4fe5-8efb-6a6681555a8d&isShareURL=true

And with this begins the three week countdown to Bust a Move!

Help Make Our Community Healthier

2010-01-08T09:00:00.001-04:00

Joan Helson, breast cancer survivor and Bust a Move participant, makes her personal appeal for why you should get involved! Visit the website today to find out more, make a donation or register!

Recipe Day! Bengal Pork Tenderloin

2010-01-07T12:01:00.000-04:00

Serves 4

Ingredients:
0.8 lb / 400 g Pork tenderloin, trimmed
1 tsp cumin, ground
1 tsp coriander, ground
2 cloves garlic, chopped
½ tsp paprika
to taste, black pepper
1 tbsp Compliments canola oil
1 tbsp Mango chutney
6 oz / 175 ml Compliments pineapple juice

Directions:
1. Cut pork into 1-inch medallions and flattened slightly with your hand.

2. Combine cumin, coriander, garlic and pepper. Rub on both sides of medallions.

3. In a skillet on medium-high heat, add oil and pork. Brown pork on both sides and cook until no longer pink inside.

4. Combine chutney and juice. Add to skillet, turning pork to coat. Simmer mixture for 2 minutes.

Nutrition Information per Serving (75 g pork tenderloin):
Calories: 175
Fat: 4 grams
Carbohydrate: 10 grams
Fibre: 0 grams
Protein: 22 grams
Sodium: 121 milligrams

Source: Sobeys Dietitians

Trivia Night for Bust a Move

2010-01-06T09:30:00.000-04:00

Our friends at the Hart & Thistle have dedicated their weekly Trivia Night to Bust a Move for Breast Health! Every Wednesday in January, trivia gets underway at 7 p.m., starting with tonight! It's only $10 per person to play six rounds.

Each round, the winning team wins a prize from their beer sponsor, Labatt’s! And of course, you also get to support Bust a Move and earn the chance to prove you know it all (that's always fun!).

The Hart & Thistle can be found at 1869 Upper Water St, downtown Halifax (in the former location of the Harbourside Market). This gastropub and brewery has a yummy menu of apps, hand thrown pizzas, burgers, pasta and many other things to delight your tastebuds, including handcrafted ales!

Come on out, have some fun and help bump up our fundraising total in the process!

The Bust a Move team gives a huge THANK YOU to our friends at the Hart & Thistle for showing their support in this way.

Hundreds of Nova Scotians Aim to Keep Their "Get Fit" Resolution

2010-01-05T13:01:00.000-04:00

We all make ‘em, but success at keeping our New Year’s resolutions sometimes requires a little help, especially when it comes to getting in shape. A fitness fundraiser set for the end of January will help hundreds of Nova Scotians resolving to tone up and shed a few pounds to stay motivated through that all important first month of their commitment. In doing so, they’ll also be starting 2010 by rewarding themselves with the wonderful feeling that comes from giving back to their community in a big way.

“It’s a golden opportunity for all of us who’ve made New Year’s resolutions,” said Tracy Cipryk, a certified fitness instructor who will be leading two of the six exercise hours at Bust a Move. “Get yourself on the road to better health, fight back against a disease that impacts one out of every nine Nova Scotia women, and experience the enthusiasm of the one and only Richard Simmons.”

Bust a Move for Breast Health, a six-hour fitness event organized by the IWK Foundation and the QEII Foundation together, is designed for all activity levels and will hit the Halifax Metro Centre on Saturday, January 30th. Every dollar raised by participants will go toward the acquisition of new digital mammography equipment that will allow more than 3,700 more women to be screened each year. Organizers have a fun, memorable fitness extravaganza in store, featuring prizes, live music and a variety of exercises that will suit any fitness level. Even Hollywood fitness guru Richard Simmons is set to make an appearance and lead participants in the first-ever Nova Scotia performance of his ‘Sweatin’ to the Oldies’ routine.

The tradition of setting a New Year’s resolution is over two millennia old, dating back to when Rome’s mythical king Janus was placed at the beginning of the calendar, but recent research indicates our ability to keep the resolutions we set for ourselves hasn’t improved since ancient times. A Quirkology study in 2007 revealed that while 52 per cent of respondents set themselves a resolution January 1, only 12 per cent manage to keep it. Bust a Move can help those with fitness resolutions meet their goals.

“There’s still time to register,” said the volunteer event chair, Marie Mullally. “Shake off those post-holiday blues, make a big impact in the lives of Nova Scotia women and their families, and have a terrific time in the process.”

She encourages those interested to visit the event’s website and sign up, either as an individual or as part of a team. “Start the year off right by kick-starting your ‘get fit’ resolution and busting a move on January 30th.”

Special Rates at Downtown Hotels Available to All Participants!

2010-01-04T10:18:00.000-04:00

Happy New Year from the Bust a Move team!

Old man winter helped us usher in a new decade this past weekend and we were reminded that when planning an event in January, snow is always something you have to plan for! Later this month, participants will receive information about how and where to find out Bust a Move news if a storm comes our way on January 30th.

But in the meantime, Bust a Move participants may want to think about coming up with their own contingency plan. One option is to spend the night at a downtown hotel. That way, you'll have a five minute walk to the Metro Centre and there's no chance of the white stuff getting in the way of your commute.

If you like the sound of that, you can take advantage of the special rates The Prince George Hotel and Cambridge Suites Halifax are offering to all participants of Bust a Move for the nights of January 29th and 30th:

The Prince George Hotel - $119 per night - Call (902) 425-1986 and ask for reservations

Cambridge Suites Halifax - $109 per night - Call (902) 420-0555 and ask for reservations

Be sure to identify yourself as a Bust a Move participant and these rates are yours!

Recipe Day! Curried Chicken w/ Apples & Bananas

2009-12-31T12:01:00.002-04:00

Curried Chicken with Apples and Bananas

Serves 8

Ingredients:
1 tbsp Compliments canola oil
1.7 lb / 800 g Chicken thighs, boneless, skinless, cut into pieces
1 medium Onion, chopped
2 cloves Garlic, minced
2 tbsp Curry powder
2 tsp Turmeric, ground
½ tsp Cumin, ground
½ tsp Coriander, ground
2 medium Apples, diced, unpeeled
2 large Bananas, diced
1½ cups (375 mL) Compliments tomatoes, diced
1 cup (250 mL) Chicken broth, sodium reduced
1 cup (250 mL) Compliments Balance yogurt, plain

Directions:
1. In a large saucepan on high, heat oil and add chicken pieces and sauté until browning occurs. Repeat with remaining chicken pieces if necessary. Transfer to a plate and set aside.

2. Reduce heat to medium; add onion and garlic. Sauté for 1-2 minutes then add curry, turmeric, cumin and coriander. Sauté for 3-4 minutes.

3. Add apples, bananas, tomatoes and chicken broth; bring to a boil. Reduce heat and simmer uncovered for 10 minutes.

4. Add chicken pieces and simmer another 20-30 minutes or until chicken is cooked through. Stir in yogurt and serve.

Nutrition Information per Serving (¾ cup + 75 g chicken):
Calories: 231
Fat: 7 grams
Carbohydrate: 20 grams
Fibre: 2 grams
Protein: 21 grams
Sodium: 308 milligrams

Source: Sobeys Dietitians

"Do what is in your heart"...

2009-12-30T09:00:00.002-04:00

...words of wisdom contributed by special guest, Neville MacKay:

They say there’s no such thing as a “stupid” question. Well, I was once asked a question that was pretty much as close to stupid as one could get. Well, more ignorant than stupid, I guess. I was asked why I would ever want to get involved with anything to do with breast cancer… now, those that know me know that I may not be what you’d call a shy petal and can usually come up with something to say pretty quickly.

I was totally floored by this question, so I asked the lady why she would think to ask it in the first place. To my surprise and horror, she decided that since I probably have no interest in ladies anyway, she couldn't understand why I would lend support to a cause as feminine as this...Can you believe it?!

I was SO peeved, and I didn’t take long for me to let her know it either!

I, in my most loving and thoughtful way possible, explained to this poor, unfortunate lady that although I do not find a lady’s breasts sexually appealing, it doesn’t mean that I don’t love women! I have a mother, sisters in laws, friends, colleagues, etc… Oh, and I have a pair of breasts myself! (Sadly, mine are bigger than many ladies’ lately…)

I mean really, who doesn’t know someone with breast cancer? I know of more women fighting breast cancer every day it seems and they are, for the most part, incredible women. And, let’s not forget the men that are impacted by this terrible disease. Men can, and do, get it also, not to mention they are right there, suffering alongside their partners, friends, mothers and daughters.

In the end, I think I convinced this woman that it was OK for me, of ALL people, to offer my support and help where I can.

The point is, no one will ever stop me from doing what I know is right. Ever! And I encourage the same from all of you. Do what is in your hearts and you’ll make an incredible difference…one person at a time.

Recipe Day! Chai Chocolate Almond Biscotti

2009-12-24T12:01:00.003-04:00

Chai Chocolate Almond Biscotti

36 Servings

Ingredients:
1/2 c (125 mL) unsalted butter, at room temperature
3/4 c (175 mL) Granulated sugar
1/4 c (60 mL) Packaged dark brown sugar
2 Large eggs
1 tbsp Vanilla extract
2 c (500 mL) Compliments all-purpose flour
1/2 c (125 mL) Compliments cocoa
1 1/2 tsp Baking powder
1 tsp Ginger
1/2 tsp each ground cardamom, cinnamon and salt
1 c (250 mL) Compliments slivered almonds

Directions:

1. Preheat oven to 350°F (180°C) and line a baking sheet with parchment paper. With an electric mixer, beat butter with sugars until pale and fluffy. Add eggs and vanilla and blend well.

2.Sift together flour, cocoa, baking powder, spices and salt. Stir flour mixture into butter mixture until blended. Stir in almonds. Shape cookie dough into 2 logs and place on prepared baking sheet, leaving 3 inches (8 cm) between logs. Press lightly to flatten slightly. Bake 40 min. Remove from oven.

3.Reduce oven temperature to 325°F (160°C) and line a second baking sheet with parchment paper. While still warm, slice 1/2-inch (1 cm) biscotti on the bias with a serrated knife. Place on baking sheet. Bake 12 to 15 min. until lightly browned around the edges. Biscotti will firm up further as they cool.

Nutritional Information (per serving):
Calories: 100
Fat: 4 grams
Carbohydrates:13 grams
Protein: 2 grams

Source: http://www.compliments.ca/ and Sobeys Dieticians

Happy Holidays!

2009-12-23T12:30:00.000-04:00

Last Friday, the staff at the IWK and QEII Foundations gathered to enjoy the laughter and friendship that help make this time of year so special. We're wishing that you, too make plenty of time for this over the next several days as you celebrate the holidays and ring in a new year.

A warm and sincere thanks for the support you have given us in 2009, not just to our joint venture Bust a Move but in all the ways you contribute to the spirit of philanthrophy in this wonderful province of ours.

From all of us at the IWK Foundation and the QEII Foundation

Gift Idea

2009-12-22T12:30:00.000-04:00

Joan Helson has a suggestion for what to get the last person on your Christmas shopping list:

As Seen on Breakfast Television

2009-12-22T09:05:00.002-04:00

Those of your who are early risers (or at least, early morning TV watchers) may have seen some members of the Bust a Move team having some laughs and breaking a sweat with Breakfast Television co-host Cyril Lunney today.

We were demonstrating to all BT viewers that the six hours of exercise planned for Bust a Move is really going to be a fun and energizing experience that anyone of any fitness level can be a part of.

In case you missed the show this morning, here's a peak at what we were up to:

There's still plenty of time to register as a participant and get started on your fundraising, too. The more the merrier!

Community Heals

2009-12-21T10:00:00.001-04:00

Recently, the Bust a Move team spent some time talking with Joan Helson, a breast cancer survivor and Bust a Move participant. Joan is a strong and inspirational woman. She reminds us why the cause we're raising money for is so important and why the time all of our staff, participants, sponsors and volunteers are investing in making Bust a Move a success is absolutley, positively worth it.

Please take a few minutes to listen to what Joan has to say:

"Sweat till your underwear is wet"

2009-12-18T14:47:00.000-04:00

In case you missed it, renowned fitness guru and Bust a Move celebrity instructor Richard Simmons was interviewed by Starr Dobson on CTV's Live a 5 recently.

We cannot wait to see Richard and his short shorts at the Halifax Metro Centre on January 30th and are thrilled that CTV shared this clip with us, because everyone should see this interview! Enjoy!!

Recipe Day! Five Spice Chicken

2009-12-17T12:01:00.001-04:00

Five Spice Chicken

Serves 4

Ingredients:
2 tbsp Lemon juice
1 tbsp Compliments canola oil
2 tsp Compliments honey
1 tsp Chinese five spice
½ tsp Pepper, black, freshly cracked
0.8 lb / 400 g Chicken breast, boneless, skinless

Directions:
1. In a large bowl, whisk all ingredients except chicken.

2. Leave chicken breast whole or cut into pieces and add to bowl, turning to coat well with marinate. Marinade in fridge for 5-10 minutes to develop flavor (can marinate longer if desired).

3. In a large non-stick skillet (oven proof if available) on high heat, add chicken and brown on each side. Do in batches if needed. Drain pan and return chicken to skillet or place on baking pan. Roast at 425° F for 20-30 minutes or until chicken is done.

Nutrition Information per Serving (75 grams chicken):
Calories: 154
Fat: 5 grams
Carbohydrate: 3 grams
Fibre: 0 grams
Protein: 23 grams
Sodium: 56 milligrams

Source: Sobeys Dietitians