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!

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Happy Cinco de Mayo! Cilantro Lime Chicken with Avocado Salsa Recipe

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

Celebrate Cinco de Mayo with a delicious recipe from the Cancer Cutie Cookbook, Cilantro-Lime Chicken with Avocado Salsa!

The Cancer Cutie Cookbook was written by Kathryn “Kat” Davis, a two time breast cancer survivor, certified nutritionist, health & wellness counselor and cancer coach. She lives in Southern California with her husband and two children.

Cilantro-Lime Chicken with Avocado Salsa

Serves 4
Prep time: 15 min, Cook time: 15 min

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Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
1 1/2 tablespoons virgin olive oil
2 1/2 tablespoons fresh lime juice (1 good sized lime)
2 tablespoons minced fresh cilantro
1/4 teaspoon sea salt
Non-stick cooking spray

SALSA
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion (optional)
1/8 teaspoon freshly ground black pepper
2 teaspoons fresh lime juice (1 small lime)
1/4 teaspoon sea salt
1 Hass avocado, peeled and finely chopped

Preparation

1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. (My aunt lets it marinate overnight)
2. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
3. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken, great with saffron rice or long grain rice.

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The Cancer Cutie Cookbook is available for purchase on Kat’s website or Amazon.com.
kat book 4

 

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Twitter @wondermom76

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Celebrate Earth Day with Roasted Root Vegetable Soup

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Celebrate Earth Day with a delicious recipe from the Cancer Cutie Cookbook, Roasted Root Vegetable Soup!

The Cancer Cutie Cookbook was written by Kathryn “Kat” Davis, a two time breast cancer survivor, certified nutritionist, health & wellness counselor and cancer coach. She lives in Southern California with her husband and two children.

Roasted Root Vegetable Soup

Serves: 7
Prep time: 15 min, Cook time: 1 hour

Ingredients

3 Carrots, cut into 1in. pieces
1 Small butternut squash, peeled and seeded, cut into 1in. pieces
1 Small sweet potato, peeled and seeded and cut into 1in. pieces
1 Small zucchini, peeled and seeded and cut into 1in. pieces
1 Small sweet onion, peeled and cut into 1in. pieces (optional)
2 Tablespoons virgin olive oil
Sea salt and fresh ground black pepper
5 Cups reduced-sodium chicken or vegetable broth, heated

Preparation

1. Preheat oven to 400 degrees
2. On two foil-lined, rimmed baking sheets, combine the carrots, squash, zucchini, sweet potato, and onion. Drizzle with oil, and toss to coat, sprinkle with sea salt and pepper. Roast for 40-50 minutes, tossing every 15 minutes, veggies need to be very tender and browned.
3. Transfer to a food processor and add 3 cups of heated broth, blend until smooth, adding more broth to get desired consistency. Top with crushed crackers or 1 inch chunks of sourdough bread and serve in bowls.

“This freezes well, I made a batch for my mom and froze ½ for her to re-heat later. She was on a liquid diet from having mouth sores from her chemo and radiation to her throat.” (Jennifer, Corona, CA)

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The Cancer Cutie Cookbook is available for purchase on Kat’s website or Amazon.com.

 

kat book 4

 

Follow Kat on…

Facebook

Twitter @wondermom76

Instagram @cancercutie76
 



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.

 



Baked Pasta with Sausage, tomatoes & cheese

iGoPink Blog, Nutrition & Recipes 1 Comment

 

Becky Luigart-Stayner; Jan Gautro

This easy, cheesy pasta recipe features ziti, turkey sausage, canned tomatoes, and fresh basil. It’s a perfect pasta dish for busy weeknights.

 

Yield:  8 servings (serving size: 1 1/2 cups)

 

1 (1-pound) package uncooked ziti (short tube-shaped pasta)
1 pound hot turkey Italian sausage links
1 cup chopped onion
2 garlic cloves, minced
1 tablespoon tomato paste
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans petite-diced tomatoes, undrained
1/4 cup chopped fresh basil
Cooking spray
1 cup (4 ounces) shredded fresh mozzarella cheese
1 cup (4 ounces) grated fresh Parmesan cheese

 

 

Preheat oven to 350°.

Cook pasta according to package directions, omitting salt and fat. Drain the pasta, and set aside.

Remove casings from sausage. Cook sausage, onion, and garlic in a large nonstick skillet over medium heat until browned, stirring to crumble. Add the tomato paste, salt, pepper, and tomatoes, and bring to a boil. Cover, reduce heat, and simmer 10 minutes, stirring occasionally.

Combine cooked pasta, sausage mixture, and basil. Place half of the pasta mixture in a 4-quart casserole coated with cooking spray. Top with half of mozzarella and half of Parmesan. Repeat layers. Bake at 350° for 25 minutes or until bubbly.

 

CALORIES 413 (26% from fat); FAT 11.8g (sat 6.1g,mono 2.2g,poly 1g); IRON 7.9mg; CHOLESTEROL 49mg; CALCIUM 265mg; CARBOHYDRATE 53g; SODIUM 941mg; PROTEIN 24.1g; FIBER 4.5g

 



Top 10 Foods Highest in Vitamin B9 (Folate)

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Vitamin B9 (aka: folate) is a water-soluble B vitamin with many rich natural sources. Folic acid is the synthetic form of vitamin B9 found in fortified foods and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. Folate, Vitamin B9, is a water soluble vitamin that is well regulated by the body, thus overdose is rare in natural food sources, and can only occur from supplements. The current DV for Folate (Vitamin B9) is 400μg.

 

1

#1: Beans (Black Eyed Peas – Cooked)

Folate in 100g Per cup (171g) Per ounce (28g)
208µg (52% DV) 356µg (89% DV) 58µg (15% DV)

Other Beans High in Folate (%DV per cup cooked): Mung Beans (80%), Pinto Beans (74%), Chickpeas (71%), Pink Beans (71%), Lima Beans (68%), Black Beans (64%), Navy Beans (64%), and Kidney Beans (58%)

2

#2: Lentils (Cooked)

Folate in 100g Per cup (198g) Per tablespoon (12g)
181µg (45% DV) 358µg (90% DV) 22µg (5% DV)

Half a cup of cooked lentils contains 115 calories and less than half a gram of fat.

3

#3: Spinach (Raw)

Folate in 100g Per cup (30g) Per cup (Cooked – 180g)
194µg (49% DV) 58µg (15% DV) 263µg (66% DV)

Other Dark Green Leafy Vegetables High in Folate (%DV per cup cooked): Turnip Greens (42%), Pak Choi (Chinese Cabbage)(17%), Savoy Cabbage (17%), and Collard Greens (8%).

4

#4: Asparagus (Cooked)

Folate in 100g Per 1/2 cup (90g) Per 4 spears (60g)
149µg (37% DV) 134µg (34% DV) 89µg (22% DV)

5

#5: Lettuce (Cos or Romaine)

Folate in 100g Per 3oz Serving (85g) Per cup (Shredded – 47g)
136µg (34% DV) 116µg (29% DV) 64µg (16% DV)

Other Lettuce High in Folate (%DV per cup shredded): Endive (18%), Butterhead (10%), Salad Cress (10%), Chicory (8%), and Arugula (4%).

6

#6: Avocado 

Folate in 100g Per cup cubed (150g) Per avocado (201g)
81µg (20% DV) 122µg (30% DV) 163µg (41% DV)

Half an avocado contains 161 calories.

7#7: Broccoli (Cooked)

Folate in 100g Per 1/2 cup chopped (78g) Per stalk (180g)
108µg (27% DV) 84µg (21% DV) 194µg (49% DV)

Other Brassica Vegetables High in Folate (%DV per cup cooked):Chinese Broccoli (22%), Broccoli Raab (15%), and Cauliflower (14%).

8

#8: Tropical Fruits (Mango)

Folate in 100g Per cup (Pieces – 165g) Per fruit (336g)
43µg (11% DV) 71µg (18% DV) 145µg (36% DV)

Other Tropical Fruit High in Folate (%DV per fruit): Pomegranate (27%), Papaya (15%), Guava (7%), Kiwi (7%), and Banana (6%).

9

#9: Oranges

Folate in 100g Per cup segments (180g) Per orange (121g)
39µg (10% DV) 70µg (18% DV) 47µg (12% DV)

A cup of orange juice provides 19% DV for folate.

 

#10: Bread (Wheat Bread)

Folate 100g Per slice (29g) Per ounce (28g)
85µg (21% DV) 25µg (6% DV) 24µg (6% DV)

Other Bread High in Folate (%DV per slice): French Bread (24%), Italian Bread (14%), Wheat Germ Bread (8%).

 

Read the original article here.



New Dietary Guidelines On Cancer Prevention!

Breast Cancer News, iGoPink Blog, Nutrition & Recipes No Comments

Reading about the latest cancer – fighting nutrition guidelines and tips can feel like a daunting task at times considering the vast amount of information that is easily available at the click of a button in the virtual age that we live in now. There’s irony to be found here in the fact that as soon as we put down the article that we’re reading about how terrible butter is for us, there’s a new published study claiming that there’s heart-healthy benefits to consuming butter.

We live in a world that offers answers at the click of a button, but maneuvering these murky waters is the difficult part. Recently a new article was published in the Houston Chronicle about “cancer – busting, dietary guidelines are more stringent.” This article presents a new paper by Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, advocating for minimal alcohol, and red-meat consumption, as well as other limiting dietary factors.

Dr. Barnard is quick to acknowledge that there are few absolutes in the field of nutrition, however his new findings come at a time that Americans are recovering from their “holiday binges,” post – 4th of July. Dr. Barnard’s new dietary guidelines on cancer prevention are interesting and worthwhile considering, since the information presented may come as previously known knowledge by others.

Dr. Barnard’s finding and the article itself are well written and provide a 2-sided argument to these new dietary guidelines. If you’d like to read the full article, we think you’ll gain a thing or two from it, so check it out!

Read more about the article!

 

 



9 Surprising Health Benefits of Tomatoes

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Tomatoes! They’re sweet, juicy, and delicious. Everyone knows they are good for you, right? Uh, yeah, sure. Does everyone know specifically why tomatoes are a healthful food? Ummm… They have vitamin C? They’re low in calories? They’re fat-free? Yes, yes, and yes, but that’s not all!

Let’s look at what makes the tomato an excellent healthy choice.

Tomatoes 101

One serving of red, ripe, raw tomatoes (one cup or 150 grams) is a good source of Vitamins A, C, K, folate and potassium. Tomatoes are naturally low in sodium, saturated fat, cholesterol, and calories. Tomatoes also provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper, all of which are necessary for good health.

On top of that, one serving of tomatoes gives you 2 grams of fiber, which is 7% of the daily recommended amount. Tomatoes also have a relatively high water content, which makes them a filling food. In general eating plenty of fruits and vegetables, including tomatoes, confers protection against high blood pressure, high cholesterol, strokes, and heart disease.

One tomato packs one powerful punch of nutrition, but there’s much more!

Healthy Skin

Tomatoes make your skin look great. Beta-carotene, also found in carrots and sweet potatoes, helps protect skin against sun damage. Tomatoes’ lycopene also makes skin less sensitive to UV light damage, a leading cause of fine lines and wrinkles.

Strong Bones

Tomatoes build strong bones.The vitamin K and calcium in tomatoes are both very good for strengthening and repairing bones.

 Lycopene also has been shown to improve bone mass, which is a great way to fight osteoporosis.

Fight Cancer

Tomatoes are a natural cancer fighter. Lycopene (again!) can reduce the risk of several cancers, including prostate, cervical, mouth, pharynx, throat, esophagus, stomach, colon, rectal, prostate and ovarian cancer. Tomatoes’ antioxidants (vitamins A and C) fight the free radicals which can cause cell damage

Blood Sugar

Tomatoes can keep your blood sugar in balance. Tomatoes are a very good source of chromium, which helps to regulate blood sugar.

Vision

Tomatoes can improve your vision. The vitamin A that tomatoes provide can improve vision and help prevent night blindness. Recent research shows that consuming tomatoes may help reduce the risk of macular degeneration, a serious and irreversible eye condition.

Hair

Tomatoes will even make your hair look better.The vitamin A found in tomatoes works to make hair strong and shiny. (Sorry, tomatoes cannot help much with thinning hair—but they will make the hair you have look better!)

Prevent Kidney Stones and Gallstones

Tomatoes can help prevent kidney stones and gallstones. Some studies suggest that kidney and gall stones are less likely to form in people who eat tomatoes without the seeds.

Chronic Pain

Tomatoes can reduce chronic pain. If you are one of the millions of people who deal with mild to moderate chronic pain (such as from arthritis or back pain), tomatoes may be a pain-buster. Tomatoes are high in bioflavonoids and carotenoids, which are known anti-inflammatory agents.

Chronic pain often involves chronic inflammation, so attacking the inflammation is a good way to fight the chronic pain. (Many commercial drugs that fight pain are actually anti-inflammatory drugs.)

Lose Weight

Tomatoes can help you lose weight. If you are on a sensible diet and exercise plan, build lots of tomatoes into your everyday eating. They make a great snack and can be used to “bulk up” salads, casseroles, sandwiches and other meals. Because tomatoes contain lots of water and fiber, they are what Weight Watchers calls a “filling food,” one of those foods that fills you up fast without adding a lot of calories or fat.

TOMO

Easy Ways to Eat More Tomatoes

· Add sliced tomatoes to sandwiches—from tuna to turkey

· Chop tomatoes in salad (leave them at room temperature, if possible)

· Use marinara or tomato sauces (canned, cooked, or homemade) on pasta; this can be big calorie savings when you swap out creamy sauces for tomato-based sauces

· Drink tomato juice or vegetable juice with tomatoes

· Tomatoes for breakfast? Top scrambled eggs with coarsely chopped tomatoes or add them to a breakfast taco

· Eat tomatoes as a mid-afternoon snack (my father used to eat them like an apple—but you can use a knife and fork)

· Make a tomato sandwich—this is a sandwich that stars the tomato. The classic dressing for this sandwich is mayonnaise, but I know some people who like tomatoes and mustard

· Add canned or stewed tomatoes to soups and stews, like vegetable soup or beef stew

· Serve stewed tomatoes over a baked potato (also great on mashed potatoes)

· Make your own salsa with lots of fresh tomato—salsa is a great replacement for high-fat salad dressings as well as being tasty on meats, fish, and eggs

 

Read the original article here.



7 Summer Salad Ideas

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Fresh salads can be a light and healthy choice for the summer. Here are seven summer salad ideas to make your summer a little healthier!
SunflowerSeed Salad

Arugula, Grape, and Sunflower Seed Salad

By including a variety of ingredients, salads are often a nutritional powerhouse: This recipe provides lots of antioxidants from the grapes, healthy fats and vitamin E from the sunflower seeds and grapeseed oil, and folate and vitamin A from the arugula. A sweet mustard vinaigrette dressing matches both the peppery bitterness of the greens and the sweet juiciness of the grapes. Try this salad topped with salmon or tuna for a healthful dinner.View Recipe: Arugula, Grape, and Sunflower Seed Salad 

TunaGarbanzo

Tuna-Garbanzo Salad

With fresh green beans, hearty garbanzos, and a smoky-creamy dressing, this Spanish tapas-style dish is unlike any other tuna salad you’ve tried. But it still takes less than 10 minutes to make and contains fewer than 400 calories per serving. High-quality tuna is a must; check European or Mediterranean markets for imported oil-packed tuna.View Recipe: Tuna-Garbanzo SaladProscuitto



Summer Pool Snacks: 11 Healthy Choices

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Summer is here! With summer comes the pool fun (an opportunity for some vitamin D) and it’s important to be prepared with healthy summer pool snacks so you don’t find yourself running though a drive-thru. We found this great blog post from Natalie with SuperHealthyKids.com and thought we’d share! It’s great not only for kids, but adults too!

“Swimming (and any water activity for that matter) always makes my kids super hungry.  Without fail, they swim for a while, and then come running asking for snacks.  Bringing pre-packaged snacks is easy, but with a little bit of planning, you can bring healthy filling snacks to the pool for your kidlets.  Our snack ideas are not only healthy, but filling enough to give your kids the energy they need to swim, run and play on a summer day!

 Banana Boats 

Cut a banana in half lengthwise and spread with peanut butter.  Then sandwich back together for less of a mess!

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Boiled Eggs and Veggie Sticks

Packed full of protein, boiled eggs are easy to transport and filling.  Veggie sticks are a given – by themselves, or great dipped in hummus for a little extra oomph!

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Frozen Grapes

Sweet, refreshing, and delicious! Never frozen grapes before?  It is so easy.

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Muffins

Who says muffins are just for breakfast?  Packed full of healthy carbohydrates, they are the perfect pool snack to give your kids lots of energy.  Make them ahead, freeze them and then pull a few out for your next trip to the pool.  Your kids will go bananas over our Banana Bread Muffin.

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Laughing cow cheese is one of our favorite snacks.  It is great to bring to the pool – fast and convenient.  It is delicious spread on veggie sticks, apples, pears, and crackers.

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Homemade Crackers

When you make your own, you know exactly what is in them.  Plus you can make lots of varieties!  Here are a couple of our recipes.

Cheese Crackers

Corn Chips

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Homemade Fruit Leather

Kids love fruit snacks – but they are packed full of sugar.  Our homemade fruit leather is all-natural, no-added sugar, and so fast to whip up a batch!

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Homemade Lunchable

Cheese, turkey, whole-grain crackers and your favorite fruit.  Great for a pool-side snack or lunch!

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Quick Bread

The great thing about quick bread is that you can make it ahead and freeze it.  Then on your next pool trip, bring it with you and let it thaw.  It will be moist and delicious by the time you are ready to eat it! This Peach Crisp Bread is one of our favorites.

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Trail Mix

Here are some of our favorite mixes.

Sweet Snack Mix

Trail Mix Ideas

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Edamame

This simple and quick snack is packed full of protein and fiber.

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