Easy Breakfast Ideas

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By Tristan Cablay

 

Breakfast is the most difficult meal of the day for me! In the midst of the crazy, sometimes it’s hard to remember to feed myself. If you are like me, easy breakfast ideas sound like heaven! Because in my household, when I don’t plan breakfast beforehand… cereal or granola bar on the go it is!

 

Here are some easy breakfast ideas that work:

 

1) I am a fan of slow cooker prep ahead meals. Why not bring that process into your morning routine? Steel-cut oats are fabulous in the slow cooker! Prep and set. The bonus here is that you will wake up to a fantastic smelling kitchen! I toss in apples, cinnamon, and pecans. Literally, it is hard to go wrong. YUM!

Mix the following together, and set your slow cooker at low. It is roughly 6 hours for firm oats and 8 for a softer texture.

Try this:

• 1 Cup Steel Cut Oats

• 3 ½ Cups of Water

• 1 Cup Peeled and Chopped Apple

• 1 Tablespoon Ground Cinnamon

• ½ Cup of Pecans

• 1 Teaspoons of Vanilla Extract

• 2 Tablespoons of Brown Sugar

• 2 Tablespoon of Butter

 

2) With all of this gorgeous summer fruit out in the grocery store, I can’t stop buying fruits in bulk. Sometimes we do plow through a ginormous watermelon in one day, but a lot of times we have various fruits left over from one of my many grocery store binges that need to be used ASAP before they go bad! Like I said, I’m in a prep ahead kind of mode this season! I have been freezing all of my extra fruits and using it as snacks (Have you ever had frozen grapes? DELISH!), but the majority of the time I use the frozen fruits into make quick breakfast smoothies!

Blend your frozen fruit with Greek yogurt, your favorite juice (milk, coconut water, or infused water work well too) and blend.

Try this:

• 1 Cup of Frozen Strawberries

• ½ Cup of Greek Yogurt

• 1 Banana

• ½ Cup of Orange Juice

 

What are you into right now? What helps you get breakfast on the table- hassle free? Tips? Tricks? The iGoPink girls would love to try your suggestions!



Satisfying Summer Smoothies

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By Erica Johnson

Good morning sunshine! It’s smoothie time. Last week I blogged about my morning routine and other than my fruit and yogurt parfait, one of my favorite ‘go-to’ breakfast (or lunch) meals is a healthy smoothie or shake.

We all know that getting in 5 servings a day of fruits and veggies are what is recommended for ultimate health, but if you’re at all like me, some days I’m SO on the go that it can be hard to be sure I get them all in!

My favorite way when I know a busy day is in store is a healthy summer smoothie. I put everything in them from spinach and kale, to organic fruits, chia seeds and agave nectar.   Everything but the kitchen sink pretty much.

Some quick tips for getting a great smoothie:

  • Keep fruit frozen–the frozen fruit makes that smoothie taste like something naughty but it’s not. It gives it a nice thickness and texture to jump start the day.
  • Buy fruit when it’s on sale–sometimes I will purchase the store pre-frozen fruit, but other wise I’m always on the lookout for fresh fruit in the produce department and will come home, clean it, cut off stems/etc and then place them in baggies in the freezer so I’m ready to go in the AM. It’s a great way to portion control also.
  • Get creative–I LOVE experimenting with my shakes and smoothies. Maybe it’s tropical breeze I’m going for one morning and the next it’s a nutty chocolate banana goodness. Try a bunch of combos to find your staple recipes

Banana Crunch Smoothie Recipe

My Sweet-Tooth Chocolate/Banana Crunch Smoothie

  • 1 Frozen Banana (be sure you take the peel off before you freeze it…take it from me!)
  • 8oz of Chocolate Cashew Milk (Silk is one of my fav’s with only 90 calories per cup)
  • 4-5 Ice Cubes (depending on how thick you like a shake…I like mine extra thick!)
  • 1 tsp of organic crunchy nut butter (Almond butter, peanut butter, cashew butter…any work)
  • Dash of Stevia for sweetness (remember, I have a BIG sweet tooth!)
  • 1 Scoop of Vanilla Protein Powder (optional—being pregnant, I’m needing a full balance of nourishment in all my meals, adding this makes my shake a one stop shop)

Blend all ingredients together for about 30 seconds in a blender until smooth…then pour on up and enjoy!



Rise and Grind: My Morning Routine

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Morning Routine Parfait

By Erica Johnson

Rise and Grind…my morning motto. For the most part I’m a morning person (don’t get me wrong, I’ll have my occasional “it’s nice to sleep in”, but sleeping in is 8am in my books!) However, there’s something about the peaceful quietness of the morning hours when the world is still asleep that is not only productive, but enjoyable.

So what does my morning ritual really consist of? Check it out below:

5:30-6:00am- Rise and Shine. Time to start my day. As soon as my alarm goes off, I’m up (used to be a snooze-button person but like to get up and get moving). First task on my morning is letting my puppy out/feeding her, pouring myself a cup of coffee (decaf currently—hello: prego mama here) and getting my laptop going.

By 6:20am– Have gone through my morning batch of emails (I despise a full inbox), read some of my favorite business briefs and blogs and done a quick check in on social media.

6:30am- Out the door with my puppy for work out time. We typically will do a 45 minute walk in the morning…that’s MY TIME. I pray, go through my to-do list, brainstorm on projects and enjoy the outdoors. Very rarely do we miss our morning walks…when I do, I’m truly not the same productive person.

7:15am- Back home, grab a big bottle of water and hit my weights for a quick round. (Check out my at home work out tips I featured in an earlier blog).

7:40am- Another check on emails to see what has come in and then a quick get ready for work time. My morning shower/make up/hair/getting dressed routine normally takes about 30 minutes from start to finish. Simple, clean and classy is what I strive for.

8:15am- By now I’ve probably gotten side tracked getting ready for work with emails or things I need to respond to/texts/calls coming in on my cell or someone who wanted to chat first thing. Multi-tasking is something I’m luckily good at…and hustling to get things in order.

Last part of my morning routine is breakfast…I used to be the “never eat breakfast” person…but have learned I need that mix of fruit, protein and a little organic grain to get me started. My favorite go-to breakfast is a fruit and yogurt parfait. Normally I prep it the night before (getting the fruit cut up and layered with my organic Greek Yogurt) then will top it with everything from organic granola to chia seeds and nuts. It’s quick, satisfying and sticks with you when you’re busy!

Then I’m off to the office…luckily I live a 12 minute drive from my house to my office door if I hit the lights right, so it’s a quick commute! But there’s my normal Monday-Friday routine in a nutshell. I like consistency so I don’t change off this routine very often and gets my day going. Would love to hear what morning routines you can’t live without! Share in the comments below!

 

 



If You Love Food So Much Why Don’t You Marry It (Part I)

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By Alix Angelelli

 

I have to preface this post with one statement…”I LOVE FOOD.” I’ve had a healthy and happy relationship with food for almost 26 years and it has been beautiful, adventurous, and magical. Food and I just click….

However, I am technically an adult and am honestly turning into a bit of a health nut (shout out to Pinterest and the 100 health accounts I follow on Instagram!) so I’ve learned how to turn my food love into an array of healthy recipes and meals.

Turkey Taco Bowl Recipe iGoPink Life

One of our house staples is our Turkey Taco Bowls. Let’s be real, it’s a taco salad, but I’m tired of the word salad and it doesn’t come with that almost perfect chip. You know the one that is not only edible but acts like fine china for a salad full of cheesy meaty goodness? Anyways, it’s full of protein, good fats, whole grains, and veggies, and I promise you will not miss the taco chip/fine china.

Do you have a healthy recipe you love? Did you make this turkey taco bowl and take it to the next level? Let us know what you think and be sure to hashtag all post #iGoPink

 

Turkey Taco Bowl Recipe:

Ingredients:

  • 1 lb 99% lean ground turkey meat
  • 1 can of black beans
  • 1 boil in a bag brown rice – I use this because it’s 10 times easier, but if you’re a go-getter then by all means use the loose stuff.
  • Fat Free Cheddar Cheese
  • Romaine Lettuce
  • Avocado
  • 1 Sweet Yellow Onion
  • 1 Orange Bell Pepper
  • 1 tbsp Ground Cumin
  • 1 tbsp Garlic Powder
  • 1 ½ tsp Cayenne Pepper
  • 1 tsp Tony Chachere’s No Salt Added – we try to keep it low sodium ‘round here ya’ll

Turkey Taco Bowl Recipe Ingredients iGoPink Life

Instructions:

  1. Cut the bell pepper and onion into slices, chop your lettuce and dice your avocado… then set all that freshness to the side.
  2. Bring a pan to medium-high heat with a little bit of olive oil.
  3. Add the ground turkey and break it up in the pan…. It is like browning ground beef except it’s a bird and not a cow.
  4. After about 2 minutes add your onions and continue to stir for a minute. While you stir add the spices.
  5. Once the onions start to become translucent add the bell peppers, the can of black beans and bring the pan to medium-low heat… let that baby simmerrrrrrrr.
  6. While your turkey taco amazing is simmering cook your rice.
  7. Once the rice is done time to put it all in your bowl and nom
  8. 1 cup of chopped romaine, ¼ cup of brown rice, 1 cup of the turkey taco filling, ½ of an avocado, 1/8 cup fat free-cheese. That’s how I roll, but this turkey taco bowl is YOUR food-masterpiece…. make it your own.

 

Nutritional Info:

1 bowl (as prepared above)

– 335 Calories

– 36 g Protein

– 37 g Carbohydrates

– 7 g of Fat

 

From start to finish this takes me about 20-30 minutes to prepare and 2 minutes and 45 seconds to eat.

 

Enjoy!

 



5 Healthy Habits for Memorial Day

Breast Cancer, Breast Cancer Awareness, Breast Cancer Facts, Health Tips, iGoPink Blog, Motivation & Inspriation, Nutrition & Recipes, Think PINK Tips!, Uncategorized, Wellness & Fitness No Comments

Happy Memorial Day Banner with Text

Celebrate Memorial Day and the start of summer with these 5 healthy habits.

1. Plan Ahead! Make healthy meal plans, grocery lists, and check restaurant menus and nutrition before you arrive at the table. Be sure to download the iGoPink Shopping List

2. Have a Potluck! Bring a homemade
dish so you know all the ingredients in at least one item. Easy Dish Idea: Fruit or veggie kabobs

3. Stay Hydrated! Skip or limit the sugary cocktails and sodas. Instead drink plenty of water and enjoy water-rich fruits and vegetables like watermelon, cucumbers and bell peppers.

4. Eat Before the Party. Don’t show up hungry! Have a healthy snack or fruit about 30 minutes before the gathering to help you avoid overeating.

5. Move around! By just sitting around the food table, you will most likely indulge on more food and sweets. Start up a frisbee game, talk with friends and relatives, and get moving!

Making wise nutritional choices is one of the best defenses against breast cancer. Download our Healthy Eating Grocery List to help you at the store! You will also receive our quick, easy, and delicious Watermelon Tomato Salad recipe.
Watermelon Tomato Salad2

Have a happy and healthy Memorial Day weekend!



8 Tips To Eat Healthy At Restaurants

Health Tips, iGoPink Blog, Nutrition & Recipes, Uncategorized, Wellness & Fitness No Comments

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!

 

 



16 Turmeric Health Benefits and Recipes

Breast Cancer Awareness, Breast Cancer Facts, Health Tips, iGoPink Blog, Nutrition & Recipes, Uncategorized No Comments

Turmeric.002
Turmeric, the yellow-orange spice, not only is a great addition to your favorite curry, rice or tofu recipes, but also offers many amazing health benefits! Turmeric comes from the Curcuma longa plant, has a peppery, warm and bitter flavor, and a light orange and ginger fragrance.

Here are 16 health benefits of Turmeric:

  1. Natural Anti-inflammatory
  2. Can help to prevent many types of cancer and inhibits cancer cell growth
  3. Antibacterial
  4. Helps relieve Rheumatoid arthritis
  5. Protects and improves liver function
  6. Lowers cholesterol
  7. Helps lower risk of heart disease
  8. Protects against Alzheimer’s disease
  9. Increases anti-oxidant capacity
  10. Anti-depressant
  11. Treat symptoms of Multiple Sclerosis
  12. Anti-oxidant
  13. Anti-diabetic and antioxidant in diabetes
  14. Antibacterial
  15. Wound healing
  16. Weight Loss

WOW! That’s one incredible spice! Now how do you enjoy Turmeric?

Turmeric.004

Add turmeric to…

  • egg or tofu scrambles
  • omelets
  • frittatas
  • rice
  • greens
  • roasted vegetables
  • soups
  • chili
  • curry
  • stews
  • stir-fry
  • dressing and sauces
  • seasonings and rubs
  • smoothies
  • tea
  • and so much more!

Have a favorite recipe or tip of how to use turmeric? Share your advice in the comments below!



January 2016: Take the 31 Day #iGoPinkChallenge

Breast Cancer, Breast Cancer Awareness, Breast Cancer Facts, Breast Cancer Help, Health Tips, iGoPink Blog, iGoPink News, Media Center, Motivation & Inspriation, Nutrition & Recipes, Think PINK Tips!, Uncategorized, Wellness & Fitness No Comments

iGoPinkChallenge Guide Banner

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.

iGoPinkChallenge January.001

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.

iGoVeganChallenge

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:





5 Healthy Recipes for New Year’s Eve

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The new year is almost here and at the Breast Cancer Charities of America we are ready for an exciting and eventful 2016! To celebrate, here are 5 healthy recipes to enjoy at your New Year’s Eve party.

1. Cauliflower Pizza

Learn how to make pizza with a crust made out of cauliflower! A quick and easy recipe that is gluten free and healthy for you.

Get the recipe

Cauliflower Pizza Chloe Wine

2. 5 Ingredient Hummus Dip

This recipe only takes a few affordable ingredients, takes less than 5 minutes to make, and can be eaten immediately or chilled for a few hours until you are ready to serve and enjoy.

Get the recipe

Screen Shot 2015-12-13 at 4.07.25 PM

3. Pesto Pecan Stuffed Mushrooms

A fun appetizer that is bursting with flavor and made with a delicious oil-free pecan pesto. Get the recipe

Pesto Pecan Stuffed Mushrooms

4. Zucchini Nachos

Love nachos? Zucchini Nachos are a healthy, vegan and vegetarian twist on a Tex-Mex favorite. Get the recipe

Zucchini Nachos Recipe ILoveFlavor

5. Coconut Almond Energy Bites

Skip the candy and high calorie sweets. Here is a healthy treat that is naturally sweet, satisfying and oh-so-delicious! Get the recipe

Coconut Almond Energy Bites

Have a happy and healthy New Year’s Eve!



Maple Roasted Butternut Squash – Healthy Thanksgiving Recipe

Health Tips, iGoPink Blog, Nutrition & Recipes, Uncategorized, Wellness & Fitness No Comments
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

Ingredients
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

Instructions
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!

Screen Shot 2015-11-19 at 8.14.22 AM

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

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

Instructions
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