Strawberry Lemonade Ice Pops

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Tasty Tuesday!

Strawberry Lemonade Ice Pops

Strawberry Lemonade Ice Pops Recipe

Ingredients

  • 1 (12 ounce) can frozen lemonade concentrate
  • 3 cups cold water
  • 1 (16 ounce) package frozen sliced strawberries

Directions

  1. In a large pitcher, stir together the lemonade concentrate and water. Place strawberries into the container of a blender, and puree until smooth. Pour in some of the lemonade if necessary to facilitate blending. Stir strawberry puree into the lemonade. Pour into molds, and freeze until firm, about 4 hours.

Nutritional Information

Amount Per Serving  Calories: 79 | Total Fat: 0.1g | Cholesterol: 0mg

From allrecipes.com



Fitness Friday!

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For all of you Woodlands Residents: You should go to Market Street this weekend and see the Ironman Texas competitors and cheer them on!

This will be an exciting event to see! BCCA wishes all of the competitors the best of luck in tomorrows race!!!!



The Get-Started Plan

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Wellness Wednesday!

Walking Routine

With the Get-Started Plan, you’ll ease your way into a regular walking routine. It starts you out slowly, to build your confidence and reduce your risk of injury. Even at a moderate pace, you’ll reap many benefits. (“Moderate” means you’re moving fast enough to get your heart pumping but not so fast that you become out of breath.) Almost immediately, you’ll notice improvements in your flexibility, your energy level, and your mood. After the second week of the program, your workouts will feel easier a sign that your heart is getting fittter and your legs are getting stronger.

The Get-Started Plan

During week 1 of this program, walk at a speed that feels comfortable for you. Then in weeks 2 through 4, pick up your pace a bit, as though you’re in a hurry to get somewhere.

Week Duration (min) Frequency (days/week) Intensity
1 10 3 Moderate
2 15 4 Moderate
3 20 5 Moderate
4 30 5 Moderate

By: Maggie Spilner

From: www.runnersworld.com




Chile Con Queso

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Tasty Tuesday!


Chile Con Queso

Chile Con Queso Recipe

INGREDIENTS

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup pale ale, or other light-colored beer
  • 1 1/2 cups low-fat milk, divided
  • 3 tablespoons cornstarch
  • 1 3/4 cups shredded sharp Cheddar, preferably orange
  • 1 10-ounce can diced tomatoes with green chiles, (see Note), drained, or 1 1/4 cups drained petite-diced tomatoes
  • 2 tablespoons lime juice
  • 1 teaspoon salt
  • 1 teaspoon chili powder
  • Cayenne pepper, to taste (optional)
  • 1/4 cup sliced scallions
  • 2 tablespoons chopped fresh cilantro

PREPARATION

  1. Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer.
  2. Meanwhile, whisk the remaining 1/2 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.

TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate for up to 3 days. Slowly reheat on the stove over medium heat or on Medium in the microwave.
  • Note: We like the flavor of Rotel brand diced tomatoes with green chiles the best in this dip. Choose original or mild, depending on your spice preference.

NUTRITION

Per 1/4-cup serving: 84 calories; 5 g fat ( 3 g sat , 2 g mono ); 14 mg cholesterol; 5 g carbohydrates; 4 gprotein; 0 g fiber; 307 mg sodium; 36 mg potassium.

Exchanges: 1/2 high fat meat

From: Eatingwell.com




Stretches

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Wellness Wednesday-

needle-thread-pose
Begin on your back with your feet on the floor and your knees up. Place the outside of your right ankle onto your left thigh, just below your left knee. Make sure to flex this foot completely to engage all the muscles in your leg—and flexing your foot keeps your knee protected too. Keep your head on the floor and your shoulders relaxed. Begin to bring your left knee towards your chest (bringing your bent right leg along with it). Increase the stretch by reaching around with your left hand to grab the outside of your left leg while the right hand reaches through the hole to grab the inside of your left leg. Both hands hold the left knee while the right shin is parallel to the floor. Pull only as far as is comfortable, and feel the stretch in your right hip (not your knee). Hold for 15 breaths, release and repeat on your other side.
By: Sara Ivanhoe
From: Health.com


Chicken-Zucchini Alfredo

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Tasty Tuesday!


Chicken-Zucchini Alfredo


Picture of Chicken-Zucchini Alfredo Recipe

Ingredients

  • Kosher salt
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 2 zucchini, thinly sliced into half-moons
  • 4 4-ounce thin skinless, boneless chicken breasts
  • Freshly ground pepper
  • 12 ounces fettuccine (preferably whole wheat)
  • 1 tablespoon all-purpose flour
  • 1 cup cold low-fat milk (1%)
  • 1/2 cup evaporated nonfat milk
  • 3/4 cup freshly grated parmesan cheese
  • 1/4 cup chopped fresh parsley

Directions

Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.

Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.

Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and thecheese; stir to melt, 1 minute.

Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

Per serving: Calories 680; Fat 18 g (Saturated 5 g); Cholesterol 85 mg; Sodium 820 mg; Carbohydrate 79 g; Fiber 3 g; Protein 49 g

From: Foodnetwork.com

Photograph by Stephanie Foley



Angel Hair Pasta Chicken

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Tasty Tuesday!

Angel Hair Pasta Chicken Recipe

Ingredients

  • 2 tablespoons olive oil, divided
  • 2 skinless, boneless chicken breast halves – cubed
  • 12 ounces angel hair pasta
  • 1 carrot, sliced diagonally into 1/4 inch thick slices
  • 1 (10 ounce) package frozen broccoli florets, thawed
  • 2 cloves garlic, minced
  • 2/3 cup chicken broth
  • 1 teaspoon dried basil
  • 1/4 cup grated Parmesan cheese

Directions

  1. Heat 1 tablespoon oil in a medium skillet over medium heat. Add chicken and saute for 5 to 7 minutes, or until chicken is cooked through (no longer pink). Remove from skillet and drain on paper towels.
  2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 2 to 4 minutes, or until al dente; drain and set aside.
  3. While pasta is cooking, heat 2nd tablespoon oil over medium heat in same skillet used for chicken. Stir fry carrots for about 4 minutes, then add broccoli and garlic and stir fry for another 2 minutes. Finally, stir in broth, basil and cheese and return chicken to skillet. Reduce heat to low and simmer for about 4 minutes.
  4. Place drained pasta in a large serving bowl. Top with chicken/vegetable mixture and serve immediately.

Nutritional Information

Amount Per Serving  Calories: 268 | Total Fat: 7.5g | Cholesterol: 25mg

From: allrecipes.com