Homemade Healthy Popsicles

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A fun and easy summer snack!

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By Erica Johnson

As the summer wraps up, I’m sharing one of my latest obsessions and a fun way to create wonderful after school treats for the kiddos!

My current OBSESSION is Bai Waters. You’ve probably seen them in my other posts and recipes due to how much I love these waters. They’re not only sweetened with Stevia (verses artificial sweeteners) but taste absolutely amazing. (And no, we’re not a partner of theirs, although I wish we were…or that I had personally bought stock in this company for the amount that I love them!)

Last weekend I was looking for a sweet, cool and refreshing treat, so I popped open a bottle of my Coconut Bai water and also used a little bit of the Dragonfruit to mix it up some. I got some fresh berries and my popsicle maker from my local grocery store and my hubby and I got creative.

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A little half and half on some of them, some filled with mixed fruit, others filled with only the flavored waters. TIP: if you’re doing half and half (and you want to try to make the popsicles look half one color, half the other) do a quick freeze on half of the popsicles BEFORE you put the stick in them…then add in the other half.

There isn’t a formal recipe to these and you can be as creative as possible with your add-in’s and fruit. What I can tell you is that they’re DELCIOUS, hardly any calories and a fun/festive way to brighten up an afternoon snack.

Get your kiddos involved! Bai has a number of different flavors and they truly taste like what they say on the bottle. Watermelon and Peach are next on my popsicle list to try! Enjoy and share your pics or flavor combos here!

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Simple, Sweet, and Healthy Dessert

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Chia Seed Pudding

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Erica Johnson

Sweets…by far my #1 weakness. There are very few sweet treats that I say no to. However, my goal is always to find something that is not only healthy but sweet…from breakfast shakes (see my prior blog post) to after dinner desserts. I’ve been dying to try this Chia Seed Pudding recipe (don’t let the name freak you out) and I put my own twist on it the other night…and all I can say is it’s FANTASTIC!

Not only is it healthy, but packed full of protein and fruit (for this version) too. I’ve had the leftovers already for breakfast one morning and it was equally as delicious. It easily makes four solid servings and you’ll see that I packaged some in fancy glasses for dinner and then also some in small mason jars for snacks/breakfast.

Ingredients:

14 oz Unsweetened Vanilla Almond milk

6 tbsp chia seeds

3 tbsp shredded coconut

Organic honey or agave nectar or stevia (adjust amt. depending on preferred sweetness)

1 tsp vanilla extract

fresh mango, diced and chilled

Directions:

In a bowl, combine the almond milk, chia seeds, shredded coconut, honey (or sweetness option) and vanilla extract. Whisk together.

Let the mixture sit for about 30 minutes at room temperature.

Whisk again then cover, and refrigerate overnight.

Next morning, layer pudding/fruit in desired serving dishes, alternating levels to desire and top with some shredding coconut for an extra pop.

Serve immediately or keep refrigerated until time to serve.

This variation with mangos and coconut is one of MANY ways that this recipe can be served…you can do it with mixed berries; dark organic chocolate nibs; plain without any additions or with nuts. You will NOT be able to put this dessert down and will be anxious to make the next batch and new version of it…I sure was!!

 



Summertime Skinny Mocktails

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By Erica Johnson

Mocktails…they’re my saving grace, especially this summer (now that I’m six months pregnant, we’ll just say I really do miss a margarita by the pool), BUT—I have been bound and determined that I would get creative in my kitchen and find a healthy solution for my baby girl and I to enjoy in the sun (with our SPF 50 on!) And voila, these are two coconut summertime skinny (and virgin) drinks that I’ve become literally obsessed with.

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Pictured is my Skinny-Mini Colada (and to be honest, you hardly miss the alcohol…hardly). First grab the super short and sweet ingredient list:

Coconut flavored water (my fav is Bai Coconut-Lime)

Cream of Coconut (only a small amount used, but makes it extra creamy)

Ice

Fresh Lime slice

Fill the glass you’re going to use to the brim with ice. (To me, a fancy glass can make ANY drink taste fantastic!) Blend the ice in a blender with about 4-6oz of the Coconut water, a big squeeze (my preference) of the cream of coconut and a quick squeeze of lime. And ta-da. Put in a fancy glass and add a slice of lime for décor.

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One of my other favorite Skinny Mocktails sounds a bit strange, but is like a dessert in a glass.

Ingredients:

½ carton of coconut (or any flavor you desire) Greek yogurt

Splash of lime juice

2oz of flavored sparkling water

Ice

Shake all ingredients together in a martini shaker and serve in a glass. It tastes like a coconut cloud-dream martini. It’s a creamy, sweet and acts like a dessert too.

So although I’m missing my normal fun summer drinks, these versatile mocktails are not only easy and healthy, but taste delish as well! Cheers!



Easy Breakfast Ideas

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By Tristan Cablay

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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

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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.
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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?

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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!