Bust a Move Blog Closing

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!

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!

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!

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!

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!

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!

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

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!

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