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 No Comments

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.

Wine, Women & Shoes Houston: Location, Map & Directions

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Screenshot 2015-09-14 12.20.58

We are looking forward to seeing you, your friends, and Wine Women & Shoes Houston attendees this Thursday, September 24th! Get ready for a fun and fabulous evening at The Woodlands Waterway Marriott Hotel & Convention Center from 5:30 to 9pm.

Map of The Woodlands Waterway Marriott

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Directions to The Woodlands Waterway Marriott

From Houston, TX:

  • Go North on I-45
  • Exit and continue onto Woodlands Pkwy
  • Turn right onto Six Pines Drive
  • Turn right onto Lake Robbins Drive
  • Destination will be on right


  • Valet available – hourly rates apply
  • East Garage (next to Marriott Hotel) – hourly rates apply
  • Town Center Garage (across Six Pines, next to Cynthia Woodlands Pitchell Pavillion) – hourly rates apply
  • Other parking available nearby

Wine Women & Shoes Event Map

From Shoe Guys, to the “Key to the Closet”, a New York Style Runway Fashion Show, boutique shopping and wine tasting, Wine Women & Shoes will be the ladies night out this fall. In addition, new stations will include Kendra Scott’s “Sip & Sparkle” and “Best in Shoe” competition that will be crowned that that evening.

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WWS Marriott Map 2015

Presented by EXIT Lone Star Realty, Wine Women & Shoes Houston will start at 5:30 pm and showcase new fall fashions, designers and fabulous shopping experiences that every woman will want to see!

Screenshot 2015-09-22 14.36.49

Tickets are available for purchase until Wednesday, September 23 at 4pm at


Montgomery County Breast Cancer Survivors to be Honored at Wine Women & Shoes

Breast Cancer, Breast Cancer Awareness, Breast Cancer Charities, Breast Cancer News, iGoPink Blog, iGoPink News, Media Center, Style & Fashion, Uncategorized 1 Comment
Breast Cancer Survivors WWS
Five amazing women and breast cancer survivors from Montgomery County will grace the runway and be honored at this year’s Wine Women & Shoes Houston.
“I’m honored to be among such amazing women” said Coleen Ingram, one of this years models who is a breast cancer survivor. The survivors in the fashion show include women that were diagnosed with breast cancer in their 20’s, to women diagnosed in their 60’s; a true reflection that breast cancer can strike at any age. “We have not let breast cancer define us; rather we are defined by our character, integrity, morals and values” said Coleen. “It’s more than just being a breast cancer survivor that we reflect. It’s the ability to stand up here and show that no matter what women may go through, together we can unite to make a difference, smile through it, and put on our lipstick and high heels!”
Breast cancer survivors that will be honored include: Stephanne Davenport, Jenna Dozier, Maria Holmes, Coleen Ingram and Krissie Vanyo.
Wine Women & Shoes benefits The Breast Cancer Charities of America and is presented by EXIT Lone Star Reality. Gowns for the survivors have been donated by Couture House of The Woodlands. The event will take place on Thursday, September 24, 2015 at The Woodlands Waterway Marriott. Tickets are available at www.WineWomenandShoes.com/Houston or through the charities website at www.iGoPink.org
Additional sponsors for the event include: Kendra Scott, BMW The Woodlands & Houston North, CHLOE Wine Collection, A Memorable Event, Radiance Advanced Skin & Body Care, Morgan Stanley, The Lind Institute of Plastic Surgery, Trina Turk, Elaine Turner, LUCHO, blo Blow Dry Bar, Massage Heights, Villa Sport, The Vein Doctors, Pinnacle Point Insurance, Four Seasons Veterinary Hospital, Speedpro Imaging, Mindy Harmon Photography, Brio Tuscan Grille, KB Kasuals, Rhinestone Leopard, Armario de la Bella, Tara Flannery Photography, Nnene Mbonu Photography, JStacy Photography, Nearly Me, Neal Hamil Agency, The Woodlands Waterway Marriott, Double P Bakery, South Walton Florida, PR Luxury Marketing, Sunny 99.1, Fox 26, The Woodlands Lifestyles & Homes, Living Magazine, ConnexionW, Community Impact, 99.7 K-Star Country, I am Magazine, PKWY Magazine and Woodlands Online.

How I Survived Triple Negative Breast Cancer

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Written by Chiara D’Agostino, Breast Cancer Survivor and author of the Cancer Fashion Blog www.beautythroughthebeast.com 

I found the lump on my birthday, October 25th, 2014. It wasn’t a happy 43rd. August 2014 I had my routine mammogram and a week later the letter from the hospital arrived; everything was “normal.” Apparently, I have dense tissue in my breasts so the mammogram didn’t detect the lump. (Ladies, if you have dense tissue in your breasts – ask your radiologist – don’t stop at just a mammogram!) As soon as I felt it, I knew the mass didn’t belong in my body; fear enveloped me.

A mammogram, an ultrasound, an MRI, a chest and abdomen CT scan, a bone scan and a few biopsies later, I received the diagnosis of triple negative breast cancer, stage three. Triple negative means my cancer is not fueled by any hormones: estrogen receptors, progesterone receptors or human epidermal growth factor receptor 2 (HER2); it is fast growing and has a higher percentage of reoccurring in other parts of my body.

The thread throughout my cancer diagnosis was fear. It gripped me tightly in its hands and whirled me around until I was dizzy and exhausted. I felt alone in my terror; friends and family would try and ease the pain by saying “There’s a cure!” “Breast cancer is the best kind of cancer to have!” and “You’ll be fine, my sister/cousin/hairdresser had it and she survived!” I politely nodded my head, thinking to myself, “You’re not God, you don’t know if I will be that small percentage of women that die from breast cancer – it happens!” I was being realistic. I wanted my fear to be acknowledged; I longed to be heard, and held, not patronized.

The steps I took that got me through my cancer diagnosis and treatment:

  • I clearly asked for what I wanted, whether it was lentil soup, a foot massage, silently being held on the couch or phone calls from friends; I didn’t assume people knew what I wanted.
  • I was my own health advocate, making the necessary phone calls to my insurance and doctors: I scheduled many appointments, second and sometimes third opinions.
  • I accepted offers from friends, family and acquaintances for accompaniment to appointments; if no one offered, I asked. Even if it was a simple test I could clearly go to by myself, I needed their company to distract me from my catastrophic thinking.
  • I got a copy of every medical report, scan, test, x-ray, etc. that was done to me. I made sure I understood what was happening, asking my doctor questions along the way.
  • I kept a diary of all of my appointments; what was done, where, and who was the ordering doctor.
  • During chemo, I relied heavily on the nurses – they provide all the caring and a wealth of knowledge and tips.
  • I threw cancer parties: a “Fuck Cancer” party after I received my diagnosis, and a “Boob-bye” party the night before my mastectomy. I’m the kind of person that needs support from my friends, so I made it happen.
  • I wore my natural looking wig when I wanted, and replaced it with hats towards the end; the wig was annoying. I did have fun at one point and bought an array of different colored wigs: I felt like a rock star when I wore them and got many compliments.
  • I posted on Facebook (that’s my way of communicating to many people, but there’s also www.caringbridge.org) that I encouraged phone calls and visits, and then I received them – that made me happy.
  • I made sure to get out every day, whether to run an errand, have a meal with a friend or see a movie with one, getting out and hearing people talk about their lives was refreshing.
  • I watched a lot of television, which is unnatural for me. It took my mind off of myself, and during chemo, it helped me to relax; I stuck to comedy and romance.
  • I watched Kris Carr’s Crazy Sexy Cancer It scared me, but it also made me feel like I am not alone.
  • I spoke to other survivors I knew and met up with them for coffee. When I felt overwhelmed, I took a break.
  • I made my cancer accessible: I answered people’s questions about my health and diagnosis then I’d change the subject.
  • I bought several breast cancer books and flipped through them, with a friend, when I had a specific question; reading them alone was too scary.
  • I joined Facebook groups for triple negative breast cancer and the likes, and when I got overwhelmed or scared, I stopped reading the posts.
  • I limited googling information about my type of cancer.
  • I brought the same friend with me to each important appointment; she took notes and learned the breast cancer vocabulary alongside me. I turned to her during my decision-making process.
  • I called a cancer support hotline in New York City, SHARE, and spoke at length to a survivor on the phone. I was relieved – I finally felt heard, understood and supported! I keep in close contact with SHARE and still go to their cancer support groups.
    • Cancer support groups are monumental in my recovery: I learn a lot from the facilitators and the survivors, and I can speak my mind in a safe environment, where I am unconditionally loved and understood.
    • I was afraid to attend support groups for fear of hearing horror stories. When I was ready, I gave it a try. I listened to each woman and learned, reminding myself that every woman is different and her story will not necessarily be mine.
    • I attended breast cancer support groups in various different locations, and only returned to those that have a well-trained facilitator; some are too big or disorganized.
  • I found a local, reputable hospital that offers free classes to cancer patients and attended their weekly Mindful Meditation class, Stress Management class, Art Therapy class and Chi Gong class. I could relate to the people and I benefitted from learning techniques to relax my body and mind.
  • I attended weekly therapy sessions with my therapist, sometimes more than once a week.
  • I spoke to the oncology social worker at my hospital as often as needed.
  • I saw a psychiatrist and got on anti-depressants and anti-anxiety pills; at first I felt ashamed, but once the pills took effect, I was relieved.
  • I cried when I felt like it – for me, it came out all at once when I arrived home from the hospital, post-mastectomy: a breakdown.
  • I visited a holistic healer weekly, the energy healing was nurturing. I yearned for healing hands on my body, not those that poked or prodded me.
  • I got massages or facials regularly. At the time, someone was helping me financially, but massage and Reiki can be found free for cancer patients at your hospital.
  • I rested when I was tired, sleeping as much as needed, guilt-free.
  • I accepted help and asked for it when wanted (not just needed.)
  • I aimed to walk an hour a day; it felt therapeutic to breathe fresh air and circulate the blood in my body.
  • I drank a lot of Fiji water.
  • I ate healthy- lots of protein, greens and fruit, limited sugar and dairy intake.
  • I posted on Facebook that I wanted soup, and got containers of delicious homemade soups delivered to my door for weeks!
  • I learned which family, friends and acquaintances are there for me and which aren’t. I was shocked in both good and bad ways, accepting the results.
  • I did a lot of journaling.
  • I created a cancer fashion blog, beautythroughthebeast.com and blog regularly.
  • I’m now giving back and reaching out to women who are being diagnosed.
  • I surround my self with positive affirmations.
  • I rid myself of toxic people and environments.
  • When I want to do something and hear a doubting voice in my head, I take action anyway! Today, I go for it. I don’t know what tomorrow will bring, so I make the most of today.


Stretching: From Hospital Bed To Floor

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BCCA Pure Barre Stretch.004
Stretching can help anyone at any time! It helps relax, lengthen and release tension from muscles no matter what your physical ability is.

It’s important to start at an easy/moderate stretch and work on flexibility before working your way up to a deeper stretch. It’s best if your muscles are warmed up to increase your flexibility, but really, it can be done even while watching TV!

BCCA Pure Barre Stretch.001

Make sure when reaching for your toes you avoid rounding out your back and try to release from your waist, relax your shoulders, take nice deep breathes and hold anywhere from 20 seconds to 45 seconds, always continuing to breathe.

BCCA Pure Barre Stretch.002

A side bend stretch releases all the tension from your rib cage down to your ‘seat’ (glute) muscles – hold this one where you feel a nice lengthening down the side, but stop before you feel too much pain or resistance. Your body will tell you.

BCCA Pure Barre Stretch.003

Jaimee Myers is a member of The Breast Cancer Charities of America’s Advisory Board and owner of Pure Barre in The Woodlands, Texas. She has been an athlete all her life – from competitive ski racing to collegiate soccer to Ironman triathlons – and spreads the Pure Barre technique to clients, who see results while having a great time. Pure Barre is all about small, isometric movements that anyone can benefit from – it strengthens, arms, abs and legs without creating bulk. To learn more, visit http://purebarre.com/TX-woodlands/

15 Minutes Can Save Your Life

Breast Cancer Awareness, iGoPink Blog, Uncategorized 1 Comment

Breast cancer design, vector illustration.Let’s talk. How often are you conducting a self breast examination? Or at all? For both women AND men – it’s important to know the symptoms of breast cancer and what to look for. It’s time to take charge health.

Perform A  Monthly Breast Self-Examination

Once a month, every month, without fail, set aside 15 minutes to conduct a thorough breast self-examination. Female, Male, over or under the age of 50. This is an important step to take towards the early detection of breast cancer. Remember: when caught early, breast cancer has a 98% survival rate.

What do I do?
1. In front of a mirror look for abnormalities in a normal stance: redness, soreness, rash or swelling.
2. Raise your arm and look for abnormalities: redness, soreness, rash or swelling
3. Look for signs of fluid.
4. Feel your breast while lying down for abnormalities.
5. Feel your breast while standing or sitting for abnormalities.

Download our FREE Self Breast Examination Card to save these steps, print as a reference guide, and share with friends and family! Click here to download.

Depositphotos_60567837_s-2015Once a month? What if I forget?
Add a reminder to your calendar, create a task and set an alarm on your phone, or sign up for our once-a-month notification update system!
By signing up for this update, you will receive an email once a month, on the 1st of every month, reminding you to perform a self exam and take steps in early breast cancer detection:

How to make Red or Pink Food Coloring

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Natural Homemade Red Food Coloring

Avoid artificial food coloring and make your own at home! Learn how to make homemade Pink or Red food coloring by using fresh raspberries.

1. Place 1 cup (or more) fresh, washed organic raspberries into the blender. Blend until raspberries turn into a thick liquid (about 1-2 minutes). If having trouble liquidating, add 2 tablespoons of water and then blend.
2. Pour liquid through a fine strainer to remove seeds. Use spoon or spatula to push through.
3. In a small saucepan, cook on medium low heat (very low boil) until liquid becomes a thick, colorful paste.
4. Add immediately into your favorite recipes.
5. To store, pour into an ice cube tray and place into the freezer for future use.

Stay tuned for more recipes and healthy tips!

Have you joined us for the #iGoPinkChallenge? Download the FREE Health Guide here: http://www.thebreastcancercharities.org/the-igopink-challenge/

Follow us for healthy tips, recipes, workouts, and daily motivation!
FACEBOOK: https://facebook.com/igopink
TWITTER: https://twitter.com/igopink
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Have a favorite recipe or healthy tip? Share it with us on Twitter or Instagram with the hashtag #iGoPinkChallenge!

Almond Joy Coffee – Hot and Iced Healthy Recipe

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Enjoy the flavors of Almond, Coconut, and Chocolate in your coffee! Learn how to make Hot or Iced Almond Joy Coffee with this healthy coffee recipe!

Brought to you by iGoPink.org and The Breast Cancer Charities of America



  • 1/2 cup Organic Coffee, Freshly Brewed
  • 1/2 cup Unsweetened Coconut or Coconut Almond Milk, Steamed or Heated
  • 1 tablespoon unsweetened baking cocoa
  • 1/8 teaspoon almond extract
  • stevia extract, to taste
    *Select all natural, organic ingredients without artificial additives

Add all ingredients in coffee mug, mix well, and enjoy hot!



  • Organic Coffee, Cold
  • Unsweetened Coconut or Coconut Almond Milk
  • Unsweetened baking cocoa
  • Almond extract
  • stevia extract, to taste
    *Select all natural, organic ingredients without artificial additives

1. Brew and chill organic coffee.
2. Heat coconut almond milk, add cocoa, cook/heat and stir until cocoa is dissolved or mixed well with the milk. Let cool or chill.
3. Combine all ingredients in glass (or pitcher if making a batch – like in the video) and stir well.
4. Chill and serve over ice!


Stay tuned for more recipes and healthy tips!

Have you joined us for the #iGoPinkChallenge? Download the FREE Health Guide here: http://www.thebreastcancercharities.org/the-igopink-challenge/

Follow us for healthy tips, recipes, workouts, and daily motivation!
FACEBOOK: https://facebook.com/igopink
TWITTER: https://twitter.com/igopink
INSTAGRAM: https://instagram.com/_igopink

Have a favorite coffee recipe? Share it with us on Twitter or Instagram with the hashtag #iGoPinkChallenge!

QUIZ: What’s Your Risk of Breast Cancer?

Breast Cancer, Breast Cancer Awareness, Breast Cancer Facts, Breast Cancer Help, Health Tips, iGoPink Blog, Uncategorized, Wellness & Fitness 4 Comments

Take the “What’s Your Risk?” Quiz! This tool is designed to assist you with understanding your health and knowledge of breast cancer. Throughout the quiz we’ll help guide you to healthy lifestyle habits and understanding further how you can make changes to help prevent and survive breast cancer.

*Note, this is an educational tool only and should not replace the advise given by a medical professional. Consult your medical professional to design a tailored lifestyle plant that best fits your needs.

Additional factors related to your personal health history may also impact risk and are not calculated by this tool. Be sure to discuss your personal health history with your doctor so together you can come up with a personalized plan to manage your health.

What Sweetener Should I Use? Types to Avoid and Choose

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

Sweeteners to Avoid and Choose

Do you add sweetener to your coffee, tea, or favorite baked dishes? Enjoy sodas, packaged or prepared foods? Be careful! The type of sweetener(s) you consume can greatly affect your health. Join us on the #iGoPinkChallenge by avoiding harmful sweeteners and instead choose healthier alternatives to maintain a healthy lifestyle and reduce your risk of breast cancer.

Sweeteners to AVOID:

  • Aspartame – artificial, found in many diet sodas and low calorie processed foods
  • Sucralose – artificial, processed with cholrine
  • Sugar. If you use sugar, use sparingly and select organic, less processed types like rapadura or turbinado.
  • High Fructose Corn Syrup (HFCS) – higher fructose level than sugar and banned in organic foods
  • Agave Nectar – high fructose levels than HFCS

Instead use:

  • Stevia – a zero calorie natural sweetener extracted from the leaves of the stevia plant. Select organic powders or extracts without “natural flavors.”
  • Raw Local Honey – contains cancer-fighting antioxidants, has a low glycemic index, and local honey can help alleviate allergy symptoms.
  • Real Maple Syrup – contains less calories and more minerals than honey plus studies have shown maple syrup has anti-inflammatory and cancer-fighting antioxidant properties. Select 100 % maple syrup without “natural maple flavoring.”

Remember: ALL sweeteners should be used in moderation! But if you do select a sweetener or enjoy a prepared food or beverage, make sure to make choices that are not harmful to your health.

Have a healthy tip or recipe with stevia, honey or maple syrup? Share it with us! Submit it on our Facebook page at http://bit.ly/iGoPinkChallenge or share it on Twitter or Instagram by using the hashtag #iGoPinkChallenge on your post.

Download the FREE #iGoPinkChallenge Health Guide for more healthy tips and foods to choose and avoid: CLICK HERE