5 Healthy Habits for Memorial Day

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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

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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!



16 Turmeric Health Benefits and Recipes

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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?


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

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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.


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

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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!

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

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.

Screen Shot 2015-11-19 at 8.15.31 AM

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

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!

5 Healthy Dessert Ideas for National Dessert Day

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

Baked apples on plate on wooden table

October 14th is National Dessert Day! But no need to worry. You can still celebrate by satisfying your sweet tooth with these 5 healthy dessert ideas.

1. Fresh Fruit
Simple yet satisfying! Skip the sweets and instead enjoy a piece of fruit that’s packed with nutrients and fiber.

2. Dark Chocolate
Chocoholic? Cure your cravings with chocolate that’s 70% or more cacao that has antioxidants, but less fat and sugar than milk chocolate.

3. Yogurt & Fruit Parfait or Smoothie
Stack up your favorites or blend together to slurp down for breakfast, snack or dessert! Use ingredients like organic fruit, Greek or lactose-free Yogurt, unsweetened almond milk, and vanilla stevia extract.

4. Banana Ice Cream
I scream, you scream, we all scream for banana ice cream! Freeze bananas, puree in a food processor until smooth, and enjoy for a healthier ice cream with add-ins like peanut butter, cocoa powder, cinnamon or fresh fruit.

5. Baked Apples
A treat for your taste buds and makes your kitchen smell like the flavors of fall. Bake with oats, nuts, and a drizzle of honey for an autumn treat.

4 Fall Foods and Recipes That Help Fight Breast Cancer

Breast Cancer, Breast Cancer Awareness, Breast Cancer Facts, Breast Cancer Help, Health Tips, iGoPink Blog, Nutrition & Recipes, Uncategorized, Wellness & Fitness 1 Comment

Decorating cornucopia

There is a lot of research out there today about different ways to help prevent and fight breast cancer. One way of prevention is in the foods that we should be eating every day. By eating powerhouse foods that are packed full of nutrients that help prevent breast cancer, you are increasing your breast health for the future. Eating these powerhouse foods does not have to be hard or stressful. Here are four easy recipes that can be made ahead of time, frozen for later or that could be made for good and healthy leftovers.

  1. FIBER:
    1. Cinnamon French Toast Breakfast Wrap
      1. Ingredients:
        1. 1 (34g) Whole-Wheat Tortilla
        2. 1 Tablespoon Peanut Butter, all natural
        3. 1/3 medium Bananas, diced
        4. 2 Tablespoons Blueberries
        5. 2 eggs
        6. 1 tsp Cinnamon
        7. ½ tsp Vanilla Extract
        8. Other options for fillings: Strawberries, Maple Syrup, Nut Butter and Shredded Coconut
      2. Directions:
        1. Heat a large skillet over medium-high heat and prepare it with coconut oil or all natural spray.
        2. Whisk eggs, cinnamon and vanilla together in a shallow bowl. Dip wrap in shallow bowl, making sure to cover the entire wrap with the egg mixture. There will be leftover egg mixture.
        3. Lay the wrap flat on the skillet and cook for about 2-4 minutes on each side.
        4. Transfer wrap to a plate and add in your favorite filling ingredients like bananas, blueberries and peanut butter.
        5. Roll up your cinnamon French toast wrap and enjoy.
      3. Omega-3’s:
        1. Baked Foil Fish Packets
          1. Ingredients:
            1. 1 Bunch of Asparagus, trimmed
            2. 2 Roma Tomatoes, sliced
            3. 2 Fillets of Fish- Tilapia, Cod, Salmon, Sea Bass
            4. 2 teaspoons of Olive Oil
            5. ½ teaspoon Chili Garlic Sauce
            6. ¼ teaspoon Kosher Salt
            7. 1 Lemon, sliced into thin rounds
          2. Directions:
            1. Preheat oven to 375 degrees.
            2. Tear off two 2-foot-long sheets of aluminum foil.
            3. In a small bowl mix together olive oil, chili sauce and salt.
            4. Place asparagus down the center of each piece of foil and lay sliced tomato evenly on top.
            5. Sprinkle with a couple pinches of salt.
            6. Place one fish fillet on top of the tomatoes in each packet and spread fish with olive oil mixture.
            7. Arrange lemon slices on top of fish.
            8. Fold the two long sides of foil to the center and fold to make a seam. Crimp the short ends together to make a seal.
            9. Cook on a baking sheet for 25-30 minutes


  1. Cruciferous Vegetables: Arugula, Broccoli, Cauliflower, Brussel Sprouts and Bok Choy
    1. Grape, Avocado and Arugula Salad
      1. Ingredients:
        1. 6 Cups Fresh Arugula, loosely packed
        2. 2 Cups halved Seedless Grapes, red or green or a mix
        3. 1 Avocado, peeled, pitted and diced
        4. ½ Cup Crumbled Goat Cheese
        5. ½ Cup Chopped Toasted Walnuts or Pecans
        6. Half a small Red Onion, peeled and thinly sliced
        7. Balsamic Vinaigrette
      2. White Balsamic Vinaigrette:
        1. 1/3 Cup Extra Virgin Olive Oil
        2. 3 Tablespoons White Balsamic Vinegar or Traditional Balsamic Vinegar
        3. 2 Tablespoons Honey or Agave Nectar
        4. ¼ teaspoon Sea Salt
        5. 1/8 teaspoon Freshly-Cracked Black Pepper
  • Directions:
    1. Add salad ingredients to a bowl and drizzle with vinaigrette. Toss to combine. Serve immediately.

Black Bean, Pomegranate and Avocado Relish 

  1. Folate: Lentils, Edamame, Romaine lettuce, Black Beans, Spinach, Whole-Wheat Bread and Oranges
    1. Sweet Potato and Lentil Chili
      1. Ingredients:
        1. 2 Tablespoons Olive Oil
        2. 1 Onion, diced
        3. 2 Bell Peppers, diced
        4. 3 Sweet Potatoes, diced
        5. 3 Cloves Garlic, minced
        6. 2 Cups Vegetable Broth
        7. 1(15 oz) Can Diced Tomatoes with Green Chilies
        8. 2 Cups Steamed Lentils
        9. 2 Tablespoons Chili Powder
        10. 1 Tablespoon Cumin
        11. 1 Tablespoon Paprika
        12. ¼ teaspoon Cayenne Pepper
        13. Salt to taste
      2. Directions:
        1. Heat olive oil in a large pot over medium high heat.
        2. Add onion and bell peppers and cook until tender (3-5 minutes).
        3. Add sweet potatoes and garlic, stirring occasionally, until potatoes begin to soften (5-7 minutes).
        4. Stir in vegetable broth, diced tomatoes, lentils, chili powder, cumin, paprika, cayenne pepper, salt and pepper to taste.
        5. Bring to a boil: reduce heat and simmer until thickened (about 30 minutes).


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.