8 Tips To Eat Healthy At Restaurants

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Healthy restaurant guide


Make healthy choices even when you’re dining out! These tips will help you to make healthier choices when enjoying a meal or happy hour at your favorite restaurant or local dive.

  1. Before you go, look up the Restaurant’s menu and nutritional facts online! Many restaurants offer information about their dishes, drinks, dressings and more on their website.
  2. Sip and Save the Calories
  • Best option: WATER! Order and sip on a glass of water even if you are planning to order another beverage. This will keep you hydrated and fill up without any added calories.
  • Iced Tea – unsweetened
  • Avoid high calorie drinks like juice, cola, sweet tea, lemonade, or fancy alcoholic beverages or mocktails like margaritas, daiquiris, pina coladas
  • Avoid or limit your alcoholic beverages per consumption recommendations to no more than 1 per day, unless instructed by your doctor otherwise. If you do choose to drink, drink responsibly with a meal and make sure to drink plenty of water in between sips.
  1. Go for lean protein
  • Chicken breast – boneless, skinless
  • Fish and Seafood – wild caught
  • Lean Ground Turkey
  • Turkey Breast – boneless, skinless
  • Tofu
  • Tempeh
  • Beans
  • Nuts and seeds
    Meats to skip or cut back on
  • Red meat
  • Bacon
  • Hot dogs or sausage
  • Cold Cuts
  • Processed meats
  • Preserved meats
  1. Fill up on greens that are:
  • Dark green and leafy
  • Fresh
  • Colorful
  • Steamed or grilled with healthy fats
    TIP: A salad that is full of raw fresh vegetables is a great way to fill up on nutrients instead of a heavy meal that is high in calories. Be careful to review and omit unhealthy toppings or dressings! Choose low fat and calorie dressings like balsamic vinegar.
  1. Limit or skip:
  • Appetizers – avoid filling up on empty calories before a meal
  • Bread, pastries or baked goods
  • Creamy soups
  • Pasta
  • Rice – avoid white and choose brown or wild rice when steamed or fresh vegetables aren’t an option
  • Potatoes or starchy vegetables (that includes fries and chips!)
  • Sugary, glazed or canned fruit
  • Sides made with dairy products such as cream, butter or cheese
  • Sides topped with unhealthy meats like bacon bits, chips, fried ingredients (chips, shrimp, strips), or processed meats
  1. Avoid dishes that are:
  • Fried, breaded, crispy, creamy, or au gratin
  • Cooked/Sautéed in butter or unhealthy fats/oils like
  • Covered with a heavy or creamy sauce (peanut sauce, ranch, caesar, blue cheese), sweet sauces (barbecue, ketchup, duck sauce, syrup, fruit glazes), heavy condiments (mayonnaise) or high calorie dressings
  • Watch out of unhealthy toppings! Omit cheese, croutons, crisps, chips, strips, wontons, or fried toppings
  1. What do I say?
  • Large portions? Order the lunch, half portion, or appetizer size of the dish. If you can’t order a smaller portion, cut the meal in half immediately and plan to take the dish to go.
  • Order your food “naked”, without sauces, dressings, and toppings, or order them “on the side”.
  • Ask that your meal be prepared without butter or oil. Restaurants will often be willing to steam, grill, bake, broil, poach, or roast your dish or side instead.
  • Ask for more options that may not appear on the menu.
  • Compare and choose healthier sauces, dressings and toppings.
  1. Sweet Tooth
  • Skip dessert or limit your intake (share one dessert for the table)
  • Order a cup of fresh berries or fruit instead (without cream or covered in chocolate)
  • Bring an individually wrapped square of dark chocolate with you to reward yourself at the end of the meal. This will be a way to reward yourself for making healthy choices!

Think positive! You CAN make healthy choices AND enjoy dining out.


Be sure to share these 8 Healthy Eating Restaurant Tips with your friends and family! It’s easier to stay on track if you support each other in making healthy choices together.

Join us this January and CLICK HERE download our #iGoPinkChallenge Guide to help make wise choices when cooking at home or eating out!



January 2016: Take the 31 Day #iGoPinkChallenge

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This January join us and take the #iGoPinkChallenge! Complete the challenge of the day by making healthy choices with the help of the #iGoPinkChallenge January guide. On social media we will also share daily tips, recipes, and workouts – so be sure to follow us on Facebook and online!

Ready to take on the #iGoPinkChallenge? Click HERE to download the FREE iGoPinkChallenge January Guide.

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This January you can also join BCCA’s Jen by going Vegan! Take the #iGoVeganChallenge by eating a plant-based diet without meat or animal products. Click here to download the FREE #iGoVeganChallenge guide.


Get Inspired and Involved!

1. Print and post the guide on the fridge, wall, office or a visible location that will remind you to keep on track! Complete the guide by checking off your daily challenge, writing down what you ate and drank, and documenting your workout.

2. Check in online! Share a picture or video with a description of what you ate, recipes, workouts and healthy tips on social media with hashtags #iGoPinkChallenge #iGoVeganChallenge 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!

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

4. Subscribe to receive weekly emails! Get motivated and become part of the #iGoPinkChallenge group. Sign up here below:

December On-The-Go! Quick Fitness Tips

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Feeling swamped during the holidays? Between the Holiday Parties, family get togethers, shopping needs and added temptations for treats it’s easy to find yourself losing motivation and time in the day to fit in your normal routine.


Here’s a few quick tips [with a Pure Barre twist] to feel like you’re keeping your strength and balance during the holiday rush.


Strong corechallenge your abs virtually anywhere! [2 min series and repeat as many times as you’d like]
     *need a semi-soft surface like a mat or carpet


Take your hands lightly behind your thighs, take your feet hip width apart, round down to where you feel your waist line engage, and make your movements sharp. Maybe you go back and inch up an inch, you lower down slow and come up quick, maybe you extend your arms and maybe you reach overhead and do the same series. For a deeper challenge add a soft ball in between your hands and add squeezes on it for every movement. Just work make sure your abs are the focus, not your low back or momentum.


To work your lower abs after you’ve already done the above series – lie down on your back and do your best to zip your legs together so they’re nice and tight. [you could even place that same ball in between your legs for bonus inner thigh work] and try to tuck your hips up toward this ceiling. Avoid the conventional habit of swinging to get a big range of movement: instead press your low abs into the floor. This will shift all the focus to your lowest abdominal section. As you get stronger you’ll really feel this change and won’t feel like your upper body is engaged. Switch up your movements and leg spacing for 1 minute each. The last 15 seconds of each series should be tough but remember to breathe! Repeat as many times as you can!


This is a great option to do even while watching TV or during the commercial breaks!


Happy Holidays to all!

advisory board jaimeeJaimee Myers

Jaimee is a member of The Breast Cancer Charities of America’s Advisory Board and the co-owner of Pure Barre in The Woodlands, Texas and Hughes Landing in The Woodlands, TX. She has been an athlete all her life – from competitive ski racing to collegiate soccer to Ironman triathlons – and spreads the Pure Barre technique to clients, who see results while having a great time. While living in the Seattle area a few years back, she decided to give Pure Barre a try to put a change in her fitness routine. From the first class she was thoroughly humbled by the fatigue in my muscles and that good deep soreness the next day. She decided to get involved and spread the Pure Barre technique with her friends and family – she believes in it and the sense of community it brings to everyone who takes a class. Pure Barre is all about small, isometric movements that anyone can benefit from – it strengthens, arms, abs and legs without creating bulk.

Learn more about Jaimee

Maple Roasted Butternut Squash – Healthy Thanksgiving Recipe

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Need healthy Thanksgiving recipe ideas? We’ve got just the recipe for you!
Not cooking Thanksgiving? Ask the host what dishes are being served and offer to bring something! Knowing how the dishes were made and having healthy options will help you to make healthier dinner choices.
Learn how to make Maple Roasted Butternut Squash with a Toasted Date Almond topping which is:
  • Quick and easy to make
  • Healthy and nutritious
  • Great side dish or dessert
  • Diet-friendly: gluten free, dairy free, soy free, vegetarian, and vegan
  • Sure to be a new family favorite!

Maple Roasted Butternut Squash RECIPE
Recipe provided and used with permission from ILoveFlavor.com

1 butternut squash
sea salt
black pepper
pumpkin spice or cinnamon
2 tablespoons oil (coconut, olive or pecan)
2 tablespoons maple syrup
3 Medjool dates, pitted
1/2 cup almonds, raw and unsalted
1 tablespoon maple syrup

1. Peel butternut squash with vegetable peeler or small knife. Chop into 1 inch chunks, remove seeds and strings, and reserve seeds for roasting (see recipe below).
2. Place chunks evenly onto a baking sheet lined with foil and sprayed with non-stick cooking spray. Sprinkle with sea salt (lightly), pepper, and spices.
3. Bake for 20 minutes in a preheated 425 F oven. Toss and bake for an additional 20 minutes, or until cooked thoroughly.
4. Chop dates and almonds together until crumble texture for topping. “Sprinkle” topping evenly onto cooked squash chunks, lightly drizzle maple syrup over topping, and bake for an additional 5 minutes or until the topping is lightly brown and toasted.
5. Place into a serving dish and enjoy!

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Maple Spiced Butternut Squash Seed RECIPE
Recipe provided and used with permission from ILoveFlavor.com

seeds from 1 butternut squash
sea salt
pumpkin spice or cinnamon
1 tablespoons oil (coconut, olive or pecan)
1 tablespoons maple syrup

1. Remove seeds, strings, and “guts” from butternut squash. Soak in bowl of water to easily separate seeds from strings. Place seeds onto a plate covered with a paper towel and pat seeds dry. Let seeds dry overnight or pat dry to allow seeds to become crispy in the oven.
2. Place and spread seeds evenly onto a baking sheet lined with foil and sprayed with non-stick cooking spray. Sprinkle with sea salt (lightly) and spices.
3. Bake for about 30 minutes in a preheated 300 F oven, or until lightly browned and toasted. Remove and toss every 10 minutes.
4. Enjoy immediately while warm or let cool to room temperature, place in a sealable container, and store in a cool dark location or in the pantry.

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Have a happy and healthy Thanksgiving!

Autumn Thanksgiving Day composition with handmade text, fruits and vegetables on wooden background. Unusual thanksgiving day illustration. Top view

Skin Care Tips for Winter

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Screenshot 2015-11-17 15.31.46


Just because temperatures are dropping and we are less likely to spend a day at the beach doesn’t mean you need to stop taking care of your skin! Here are 5 tips on how to take care of your skin during the cold winter months:


  • Keep Hydrated! Just because it’s not hot out, doesn’t mean you should drink less water. Hydrate your skin from the inside, out by drinking plenty of water and fluids.
  • Use a heavier face cream. Winter skin is more fragile, so be sure to choose a smart formula that has natural, nourishing ingredients. Moisturize right after you wash to help seal in dampness and moisture into the skin.
  • Don’t forget the sun screen! Winter sun can be just as damaging. Apply a lotion thats 30 SPF or higher to protect your skin from direct or indirect sunlight.
  • Exfoliate. Moisture can soak in properly if you have too many dead skin cells. Try a nighttime retinol treatment which acts as an exfoliant and works to remove dead skin. Chemical or laser peels also are beneficial to removing dead skin.
  • Eat water based foods. Stay away from salty, processed foods and instead fill up on water packed fruits and vegetables like spinach, alfalfa, lima beans, celery, tomatoes, cucumbers, zucchini, and carrots.


Screenshot 2015-11-17 15.32.12

Lychelle Jomsky
 is a member of The Breast Cancer Charities of America’s Advisory Board and a RN, Advanced Injector, and Senior Certified Laser Technician at Seychelles Med & Laser Spa in The Woodlands, Texas. Seychelles Med & Laser Spa’s mission is to provide the most advanced aesthetic and cosmetic procedures in a comfortable and relaxing setting. Seychelles uses the most advanced treatment techniques and equipment to maximize results and to ensure the safety of their clients. To learn more, visit SeychellesMedSpa.com

Apple Pie Crunch Bites – Healthy Fall Recipe

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Screenshot 2015-11-05 16.34.03

Make this no-bake healthy dessert that tastes JUST like apple pie! Our Apple Pie Crunch Bites are a clean healthy way to enjoy a guilt-free dessert and the flavors of fall. PLUS it’s ready in only a matter of minutes. What pie can beat that?! Enjoy!

Brought to you by The Breast Cancer Charities of America

Servings: 18-20

6 Medjool dates, pits removed
1 cup dried apples (not freeze dried)
1/2 cup almonds, raw and unsalted (or substitute 1/4 cup natural almond butter)
1/2 cup old fashioned oats
1 tablespoon maple syrup
1 teaspoon cinnamon
1/8 teaspoon allspice (or apple pie spice or pumpkin spice)
2 tablespoons water (or as needed)

1. To rehydrate dates, pour boiling or very hot water over dates in bowl. Let dates soak in hot water for 10 minutes then remove.
2. Add all ingredients to food processor or blender until mixture becomes dough or paste consistency. Add water as needed and stir to get desired texture.
3. Using spoon or small scoop, take heaping tablespoons of mixture and roll into 1 inch diameter balls.
4. Place in an sealed container, separate layers with wax paper, and chill.
5. Enjoy and store in refrigerator for up to 1 week – if they last that long!

Screenshot 2015-11-05 16.34.41

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Have a favorite recipe? Share it with us on Twitter or Instagram with the hashtag #iGoPinkChallenge!

Spooktacular Snacks for a Healthy Halloween

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Happy Halloween! Satisfy your sugar cravings by skipping the sugar-filled candy with these healthier snacks and not-so-guilty treats.

1. Apple Bites

To make this very delicious vampire-inspired snack, start by cutting an organic apple into thick slices. Next, spread each slice with your favorite natural nut butter (peanut, almond, etc). Line one covered slice with yogurt covered almonds or raisins. Place the second slice – nut butter side down – on top of first slice.

Monster Mouths for Halloween

2. BOO-nana Ghosts

Ghosts you’ll gobble up in no time! Cut organic bananas in half and use nut butter (if needed) to add chocolate chips to create eyes and mouths to look like a ghost.

3. Clementine Pumpkins

Could clementines be any cuter? We think this pumpkin-shaped ones are! Peel and insert a piece of celery for a “pumpkin” stem.


4. Bewitching Baked Sweet Potato Slices

Step 1: Wash and pat dry a long, slender sweet potato. Cut in thin slices.
Step 2: Spread slices across cutting board. Use mini cookie cutters to cut out Halloween or favorite shapes.


Step 3: Cover baking sheet with foil and spray with non-stick cooking spray. Spread out slices and cut outs on baking sheet. Spray slices with non-stick cooking spray. Sprinkle slices lightly with seasoning.
Step 4: Bake on 400F in a convectional oven (or 425F in conventional oven) for 20 minutes until nice and crispy.
Step 5: Remove from oven, serve on a “spooky” black plate and enjoy!

Recipe provided by ILoveFlavor.com

Recipe used with permission from ILoveFlavor.com


Have a happy and healthy Halloween!

Coping with Cancer

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Cancer does not only have an effect on the physical self but it also affects the emotional, spiritual and cognitive self. Cancer can also have an effect on those around you that love you. Finding ways that you and your loved ones can cope through the pain and emotions of cancer is important. Here are some positive coping skills to practice when you are having a difficult time.


Lauren Hollis, CCLS

Lauren is a member of The Breast Cancer Charities of America’s Advisory Board certified child life specialist that works for Texas Children’s Hospital and has worked for the renowned children’s hospital for over five years. Before working for Texas Children’s Hospital, Lauren was an advocacy coordinator and program specialist focused on the prevention of teen dating violence, bullying and sexual abuse in children and adolescents in the state of Oklahoma. Lauren has a strong passion for helping and educating others. Outside of work, Lauren is working on her Masters in Clinical Mental Health Counseling where she wants to help children and families who are struggling with a crisis, trauma or grief. Lauren and her husband also enjoy spending the weekends remodeling their home together, which is her husband’s childhood home that he spent the first 15 years of his life building memories in.

6 Tips for Fall Fitness

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Kickstart your fitness regimen and create good habits before the holidays! Here are 6 tips for fall:

1. Get outside and enjoy the cooler temperatures.
  • Walk
  • Walk and Play with your Dog
  • Run
  • Hike
  • Bike
  • Jump rope
  • Canoeing or Kayaking
  • Volleyball
  • Basketball
  • Tennis
  • Throwing Frisbee
  • Golf
  • Skiing
  • Snowboarding
2. Try something NEW!
  • Yoga
  • Pilates
  • Workout class
  • Dance
  • 5K Walk or Run
  • Boxing
  • Fencing
  • Indoor Swimming
3. Workout while you watch TV
  • Walk or run in place
  • Lunges
  • Squats
  • Sit ups
  • Push ups
  • Lift weights
  • Jumping Jacks
  • Tricep Dips
4. Add exercise throughout your day.
  • Park far away from destination
  • Take the stairs
  • Walk during lunch or break
  • Have walking meetings
  • Walk outside or around field during kid’s practice
5. Don’t forget to wear layers, sunblock, and sunglasses!
It’s important to protect your skin and eyes during throughout the year. Before you workout and your body warms up, you may feel cold, but then feel overdressed after you start working out. Wear layers and make adjustments so you aren’t tempted to cut your work out short or stop exercising.
6. Be Smart. Stay safe.

Exercise outdoors with a friend, wear a reflective vest, and carry a flashlight as it gets darker earlier and stays dark later in the morning.


Consult your doctor before attempting a new exercise or program. 

Successful Change – Keeping Your Momentum

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For most people who make the choice to change — whether it’s exercise more, lose weight, start a meditation practice, or really ANY type of change — there’s always a “tipping point” sometime within the first month or so… Will the momentum carry forward or will we start to lose steam?

Change isn’t always easy. In fact, most of the time, change is very challenging. Even when we want to make positive changes like losing weight or meditating more or increasing our commitment to exercise, we always meet with resistance.

Where does this resistance come from?

Well, it can come from many sources, both internal and external. But, mostly it is our own resistance that gets in the way. And, it’s not something to beat ourselves up about. It’s just human nature.

There is an aspect of our body-mind that the Chinese sages called “Po”. Roughly translated, it is our core survival instinct. It is that part of us that holds on to life at all costs, that is most active when we are under serious threat.

Letting go of old patterns and habits is a sort of “death”. Any change means that something is ending — or “dying” — and we are entering a new phase, an unknown area.

Our “Po” is trained and programmed to react strongly to the threat of “death” and “the unknown”. And, this is a good thing. But, it can sometimes be overly expressed, leading to anxiety and fear when we really have nothing to be afraid of.

This part of ourselves can be very subtle in resisting change. Sometimes we aren’t even aware of how we are sabotaging our own growth. Being aware that this tendency exists, and being on the lookout for it is a good first step to overcoming it.

Remember, this part of you isn’t something bad. It’s a very important component in a healthy, thriving mix of all kinds of qualities that work together to keep us in balance.

But, when we find ourselves resisting change and losing our motivation to change, we can be certain our survival instinct is playing a role. It wants to keep things how they are because, after all, it is SAFE to stay with what is known even if it isn’t 100% healthy.

According to the ancient Chinese Medical sages, the “Po”, or core survival instinct, is primarily expressed through the Lungs. The emotions it generates are grief, sadness, and feeling threatened. For all of these emotions, we are called upon to let go, to release resistance.

It is no coincidence, then, that the breath is what provides the key to overcoming grief, sadness, panic, and other emotions that keep you “stuck”. Letting go of old emotional, mental, and physical patterns requires that we keep our breath open, deep, and gentle. If we are resisting and feeling threatened by change, we’ll start to tighten in our chest, and our breath becomes shallow. We may feel a “pit in our stomach” which also blocks the diaphragm from moving freely.

When you begin to notice resistance popping up, when you start to notice that you are losing motivation to continue moving forward with an important change, stop for a minute and BREATHE. Breathe gently into your belly. Slow down. Breathe light and openness into that resistance. Let your breath create space and help you relax into the moment. You can do this while driving, while listening to someone talk to you, while watching TV. You can do it anytime, anywhere! And, it doesn’t cost a penny.

What you’ll find is that change becomes easier, and there are less conflicting thoughts and emotions blocking your path. You’ll find it easier to continue your reduced sugar diet, or your 5 day a week exercise plan. You’ll find that writer’s block start to lift, so you can continue writing that book you said you would write.

Whatever the resistance is, wherever it resides, your breath is the key to letting it go.


Read more about Successful Change – Keeping Your Momentum.


Advisory Board ChrisChris Axelrad, M.S.OM., L.Ac., FABORM

Chris Axelrad is on the BCCA Advisory Board and a specialist in hormonal, mind-body, and reproductive wellness using Acupuncture, Herbal Medicine, Therapeutic Nutrition, and Mind-Body Coaching. Chris has a full-time practice, The Axelrad Clinic, and is currently the President of the American Board of Oriental Reproductive Medicine (ABORM), a specialty board dedicated to excellence in holistic fertility care. He is certified by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) in Acupuncture, Chinese Herbal Medicine, and Chinese Bodywork. After receiving his Master’s Degree in Oriental Medicine in 2003, Mr. Axelrad completed extensive graduate and post-graduate studies not only in Traditional Chinese Medicine, but also Western endocrinology, psychoneuroimmunology, neuroendocrinology, nutrition, mind-body disciplines, and interpretation of lab results.

Learn more about Chris