"Cancer was the last thing on my list."

“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!

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"

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?

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!

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!

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

"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

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.