Recipe Friday!

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

 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”

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!

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"

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!

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!

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

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!

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!

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