5 Tips For A Healthy July 4th

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happy 4th of july
Have a happy and healthy 4th of July with these tips:
  1. Don’t go on an empty stomach! Eat an apple, nuts, smoothie or healthy snack before you go.
  2. Make healthy choices. Fill up on fruit, vegetables, and salads first. Skip the heavy dips and chips! Avoid dishes that you don’t know how they were made or include unhealthy fats and artificial ingredients. For more tips, download the #iGoPinkChallenge Guide – click here.
  3. Eat slowly. Use small plates, take your time eating, and drink water before and during your meal.
  4. Bring your own dish. Share healthy recipes with family and friends, and make sure you have options for you to enjoy – like our Watermelon Tomato Salad.
  5. Be social. Instead of hanging around the food table, mingle with family and friends. Enjoy the company you are with and have a wonderful time at the celebration!

Get more healthy tips and learn what healthy foods to fill up on in our FREE #iGoPinkChallenge Guide – Download Here

3 Day Meal Plan: What Do I Eat On The #iGoPinkChallenge?

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Many are taking charge of their health and joining us on the #iGoPinkChallenge! Have you committed to a healthy lifestyle and downloaded our FREE guide? Download the #iGoPinkChallenge guide and start making choices today! Click Here to download, save and print.

Not sure how to get started? One of our staff members, Jennifer, shares 3 days of her meals that you too can eat, enjoy, and still keep on track and on the plan!

Jen Meals iGoPinkChallenge 063015

Day 1

  • 16 oz water
  • (1) Breakfast: Creamy Cinnamon Banana Crunch
    • Brown Rice Cake, Lightly Salted
    • 1% Low Fat Cottage Cheese
    • Sliced Banana
    • Cinnamon
    • Coffee with liquid stevia extract and unsweetened almond milk
  • Snack: Fresh Fruit (cantaloupe, watermelon, honeydew)
  • 16 oz water
  • (2) Lunch: Ahi Tuna Salad
    • Seared Ahi Tuna with Sesame Seeds
    • Salad: spring greens, cabbage, carrots, cucumbers, roasted peppers, red onions, toasted soy nuts
    • SPECIAL REQUEST: Wasabi-soy Vinaigrette Dressing on the side
    • Iced Water with lime
  • 16 oz water
  • Snack: Carrots and Celery with Almond Butter
  • (3) Dinner: Turkey Meatballs & Zucchini Noodles
    • Baked Turkey Meatballs: 99% lean turkey, 1 egg, fresh chopped basil, chopped sweet onion, ground garlic and onion powder, black pepper, sea salt
    • Tomato Sauce: Crushed tomatoes, olive oil, sliced onion, minced garlic, fresh chopped basil, black pepper, sea salt
    • Zucchini Noodles: Thinly sliced (hand-cut) zucchini squash sautéed in olive oil with black pepper and sea salt
    • Cranberry Lime Water – to see the recipe, click here
  • 16 oz water

Day 2

  • 16 oz water
  • (4) Breakfast: Egg White Omelette
    • Egg Whites, Cage Free and Grain Fed
    • Sliced Sautéed Sweet Onion
    • Coconut Oil, Cold Pressed
    • Ketchup, Used Sparingly (Organic, No Corn Syrup)
    • Sea Salt, Dash
    • Coffee with liquid stevia extract and unsweetened almond milk
  • Snack: Fresh Fruit (strawberries, blueberries, raspberries)
  • 16 oz water
  • (5) Lunch: Meatball Italian Salad
    • Dinner Leftovers: Turkey Meatballs and Tomato Sauce
    • Salad: Blend of kale, spinach, and butter lettuce, fresh basil, olives, roasted garlic, freshly grated black pepper
    • Dressing: Balsamic vinegar and dijon mustard (mix of equal parts)
    • Sparkling Water
  • 16 oz water
  • Snack: Brown Rice Crackers and Hummus
  • (6) Dinner: Mexican Street Tacos
    • Tacos: Corn tortillas, fajita chicken, fresh cilantro, chopped tomato and onion (no sauce on tacos)
    • Dressing on the side: Roasted Tomato Salsa and Salsa Verde
    • Skinny Margarita: Fresh lime juice, club soda, tequila, and stevia – shaken and served on the rocks

Day 3

  • 16 oz water
  • (7) Breakfast: Cinnamon Banana Oatmeal
    • Quick Cooking Oats, Water, Stevia, Vanilla, Cinnamon
    • Topping: Sliced Banana and Cinnamon
    • Coffee with liquid stevia extract and unsweetened almond milk
  • Snack: Fresh Fruit (apple)
  • 16 oz water
  • (8) Lunch: Ahi Poke
    • Raw Chopped Ahi Tuna on top of guacamole (avocado, onion, tomato, garlic, lime juice, pepper, salt)
    • Cole Slaw: Cabbage tossed in light vinaigrette
    • SPECIAL REQUEST: Soy glaze and creamy dressing on the side
    • Unsweetened Iced tea
  • 16 oz water
  • Snack: raw vegetables and low fat dressing
  • (9) Dinner: Grilled Shrimp and Vegetables
    • Grilled shrimp: wild caught shrimp, coconut oil, cajun seasoning, garlic, black pepper, sea salt
    • Grilled vegetables: squash, sliced onion, coconut oil, cayenne pepper, black pepper, sea salt
    • Iced Water with sliced cucumber
  • Dessert: 2 squares of dark chocolate
  • 16 oz water

*Note: If possible, all ingredients and dishes selected were organic and gluten free

Join us and share your meals, recipes and tips! Be sure to share your photos, videos and tips on social media with the hashtag #iGoPinkChallenge and mention @iGoPink (Facebook and Twitter) or @_iGoPink (Instagram)! We will be announcing a winner every week who will receive an iGoPink bracelet and shirt PLUS we will share your post on our iGoPink social media accounts!

Check back daily! Follow us on social media and the iGoPink blog for more healthy tips, recipes, workouts and inspiration!

How To Naturally Flavor Water? Cranberry Lime Water Recipe

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Are you drinking enough water? Learn how to NATURALLY flavor your water without artificial ingredients, dyes, additives or sweeteners with our Cranberry Lime Water recipe.

Share YOUR favorite ingredients and recipes with us by posting your pictures and videos on Twitter or Instagram with the hashtag #iGoPinkChallenge!

Make healthy food and drink choices plus add exercise to your daily routine, with the help of the #iGoPinkChallenge guide. To download the guide and learn more – click here.

Share Your #iGoPinkHealth Tips!

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Share your tips with us on how you make healthy choices and take steps to prevent, battle, and survive cancer!

STEP 1: SUBMIT a photo and add a description below
OR use the #iGoPinkHealth hashtag and tag us when posting a photo on Instagram or Twitter.
STEP 2: SHARE your entry with your friends and ask them to VOTE for you daily!
STEP 3: Every TUESDAY we will announce the winner who will win an iGoPink prize on our Facebook page!

Celebrate National Burger Day with 6 Healthy Tips

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It’s National Burger Day! This food holiday comes every year on May 28 and gives us one more reason to enjoy a great burger.

There’s no reason why you can’t celebrate this favorite foods, but still maintain a healthy diet and lifestyle! Celebrate National Burger Day with these 6 healthy tips:

  1. Select high quality and lean meat to make your burger. You can even choose leaner meats such as buffalo, turkey, chicken, lamb, salmon, tuna, shrimp, or even make a veggie burger!
  2. Add more flavor – not fat or high doses of sodium – to your burger with low sodium seasonings, fresh or dried herbs, and spices.
  3. Mix ingredients together until just combined and avoid over mixing to prevent toughening the meat.
  4. Add moisture and nutrients with sautéed onions, peppers, mushrooms, and your favorite vegetables.
  5. Choose a whole wheat bun or instead opt for a pita, tortilla, or skip bread entirely and top the burger on a salad.
  6. Use low fat sauces and toppings like organic ketchup, mustard, salsa, and bbq sauce.

Have more healthy burger tips? Please share in the comments below!


National Burger Day Healthy Tips

Daily Wellness Checklist

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Wellness is possible! In fact, it’s probable! Believe it; you can dramatically increase the level of wellness in your life. You possess the power of choice. That power can increase your life quality and life quantity.

Start making healthy choices today – and every day! Use this checklist as a daily reminder to establish good habits and make healthy choices.

daily wellness checklist

Creating wellness is a journey. People often experience obstacles which threaten to get them off course from achieving their best intentions. Some of these obstacles exist in the world and some of them exist within each person. Our choice of actions when we encounter these obstacles applies directly to our state of wellness. Our choices determine the level of wellness we each create in our lives. Strive to make the right choices daily and dedicate yourself to living a healthy lifestyle. Feel, think, and live better than you ever thought possible!

For more information and our Create Wellness plan of action, click here.  This step by step workbook will allow you to document common questions you should ask your doctor, the emotions you’re going through and your journey through breast cancer.


Healthy Tips to Survive a Memorial Day Feast

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Memorial Day is a day of remembrance and honoring those who died while serving in the United States armed force. Since the holiday also falls on the last Monday of May, many families and friends gather, grill, and grub down together as they celebrate the long weekend.

As you cook out, barbecue, or picnic this weekend, here are a few healthy tips to “survive” your family feast or fiesta with friends:

  1. Eat Before. Eat a healthy meal or snack before you arrive to the party. That way you fill up on your favorite healthy foods beforehand and don’t arrive to the meal starving.
  2. Bring a dish. Prepare a dish or side to share with friends, family, and to keep yourself on track and provide healthy options at the event. Click here for healthy and delicious recipe ideas on the iGoPink blog!
  3. Drink water. With summer right around the corner, weather may be hot and it’s important to hydrate. Water before a meal can also cause you to eat less and is a healthier option to sugary drink mixes and cocktails.
  4. Avoid or limit alcohol. Plan to avoid alcohol or limit your intake to just one drink.
  5. Substitute with healthy choices! Try to bring alternatives to foods that might tempt you. For example, a vegetable tray instead of chips, steamed vegetables for sides instead of casseroles, and fruit like watermelon or berries for dessert.
  6. Don’t take leftovers home. Keep your home free to tempting choices! Hosting the event? Have guests take their leftover dishes home with them.

Have a Happy and Healthy Memorial Day Weekend!

holiday survival tips.001 copy

5 Naturally Green Recipes for St. Patrick’s Day

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Green Recipes for St. Patrick's Day: Cucumber Water, Guacamole and Zoodles

Green Recipes for St. Patrick’s Day: Cucumber Water, Guacamole and Zoodles


Why only wear green when you can eat green too?! And guess what – you don’t have to stock up on green food coloring or artificial flavors either. Celebrate this St. Patrick’s Day – or any day – with these 5 healthy and naturally green recipes!

  1. Gulp Green

Wake up and quench your thirst! Adding a few slices of cucumber to a cold glass of water will help you hydrate, adds vitamins and minerals, and can curb your appetite. Did you know that cucumbers may have anti-cancer properties? So grab a cucumber and drink up! If cucumber is not your flavor, try adding slices of lime or a sprig of mint.

  1. Green Munchies

Craving a crunch? Sliced pickles or baked kale chips make the perfect substitutes for greasy fried potato chips. Feeling nutty? Grab a handful of pistachios for a crunch that’s packed with protein.

  1. Pot of Green

It’s tempting to make a pot of gold (aka cheese dip) or reach for the ranch. Don’t worry – there is a quick, delicious AND healthy option to celebrate the holiday. Walk past the cream and cheese and pick up an avocado instead! Guacamole is easy to make by mashing up one ripe avocado and adding a squeeze of lime, minced garlic, plus a dash of salt and pepper to taste.

  1. Swap for a Salad

Add as a side or fill up on salad! Pick fresh organic and leafy greens and toss in vegetables like grilled asparagus and steamed broccoli or even slices of avocado, celery, cucumber and green bell peppers. There’s plenty of green to choose from! But, don’t stop there. Top your salad with green onion, and finish with a side of creamy avocado dressing, basil vinaigrette or spicy salsa verde.

  1. Green for Dinner!

Replace your noodles with zoodles! Zoodles, or Zucchini Noodles, are made by slicing a zucchini into very thin noodle-size slices with a knife, julienne or spiral vegetable slicer. Boil in water or sautee with 1 tablespoon of olive oil for 2 to 5 minutes or until the “noodles” are tender and serve with your favorite pesto sauce. Tah dah! Your green dinner is served.


Breast Cancer Awareness – Ways To Keep Breast Cancer Out Of Your Future

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No matter how conflicted we may be, breasts are part of our female identity, which may be why, for most of us, having breast cancer is our biggest fear.

The Breast Cancer Charities of America. We are the new voice of breast cancer. Support breast cancer patients, donate now igopink.webconnex.com/donate

How to Stick to an Exercise

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Once your initial enthusiasm wears off, you might find it hard to stick with your exercise routine. Here are some tips to keep you motivated:

  • Make it fun. If you like to be around people, take an aerobics class or sign up for a local soccer or walking club. If you’re happier in solitude, trying walking or hiking in a park or location with a nice view.
  • Switch up what you do so you don’t get bored. Walk one day and lift light weights the next. Ride a bike, dance, take a yoga class — doing anything is better than doing nothing.
  • Make exercise social. If you make a commitment to exercise with someone else, you’re more likely to stick to it than if you’re just working out alone. Plus, you get to catch up with your friend and cheer on each other’s accomplishments.
  • Make exercise a priority. Think of exercising as a necessary part of life, like breathing, sleeping, and eating. It’s what you do to be as healthy as you can be. Schedule exercise like you do any other important activity. Put it in your daily planner!
  • Exercise first thing in the morning. If you exercise in the morning, you’re more likely to stick to your routine, according to some studies. As the day goes on, you’re more likely to come up with excuses or have delays in your schedule that can make it hard to exercise. Another bonus of morning exercise: you’re energized for the day ahead.
  • Exercise on your way home from work. If you can’t exercise first thing in the morning, working out on your way home from work is the next best thing. Make sure you don’t go home first. Once you change and sit down, it’s unlikely you’ll be motivated enough to go back out again. A bonus of after-work exercise: you melt away the day’s stress and irritations.
  • Exercise even when you think you’re too tired. You’ll probably feel better and more energized afterward. Exercise makes your brain release endorphins, which elevate your mood and make your whole body feel better. You also breathe deeply, which can make you feel calm and relaxed.
  • Keep an exercise journal. Write down the exercise statistics that are important to you: how long you exercised, how far you walked (or ran or biked), how much weight you lifted, how many reps you did, etc. Seeing your progress can help keep you motivated to achieve more.
  • Reward yourself. Set some goals and as you achieve them, reward yourself. When you’re able to walk for 30 minutes without stopping, you might buy yourself a new pair of walking shoes or a warm-up jacket. When you can put your body in Eagle Pose in yoga, your reward might be a new pair of yoga pants or a new top. Do whatever works for you!
  • Be flexible. If you’re truly too busy or feel run down, take a break. The important thing is to get back on track as soon as you can.


Read the original article here.