Happy Holidays!

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

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!

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

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!

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

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?