Watermelon Tomato Salad – Healthy 4th of July Recipe

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Watermelon Tomato Salad2

Celebrate the 4th of July with the fresh flavors of summer in our Watermelon Tomato Salad! This healthy dish is delicious and is perfect to share with family and friends while enjoying fireworks in honor of Independence Day. Watch step-by-step how to make this quick and easy recipe in the video below:

WATERMELON TOMATO SALAD RECIPE

Ingredients:

  • 3 cups watermelon, freshly chopped into cubes
  • 2 cups cherry tomatoes, yellow or orange color and sliced into halves
  • 1/2 cup red onion, thinly sliced
  • 6 fresh basil leaves
  • 1/4 cup balsamic vinegar
  • 1/8 cup olive oil
  • Sea Salt
  • Black Pepper

Steps:

  1. In a large mixing bowl, add watermelon, tomatoes, and red onion together.
  2. In a small bowl, add and stir together balsamic vinegar and olive oil.
  3. Add dressing mix to ingredients in large bowl and stir together.
  4. Break basil leaves up into small pieces and add to large bowl.
  5. Add salt and pepper to large bowl (to taste).
  6. Mix ingredients all together.
  7. Chill in fridge (up to a few hours) until ready to plate and serve.
  8. Enjoy!

Share your healthy tips and recipes with us on social media with the hashtag #iGoPinkChallenge for your chance to be featured by The Breast Cancer Charities of America and win iGoPink gear!



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

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

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

Jen Meals iGoPinkChallenge 063015

Day 1

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

Day 2

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

Day 3

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

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

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

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



How To Naturally Flavor Water? Cranberry Lime Water Recipe

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

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

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



Share Your #iGoPinkHealth Tips!

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

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



Celebrate National Burger Day with 6 Healthy Tips

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

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

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

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

Enjoy!

National Burger Day Healthy Tips



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.

Recipe Card - Cilantro Chicken.001
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



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