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!

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6 Tips for Fall Fitness

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Kickstart your fitness regimen and create good habits before the holidays! Here are 6 tips for fall:

1. Get outside and enjoy the cooler temperatures.
  • Walk
  • Walk and Play with your Dog
  • Run
  • Hike
  • Bike
  • Jump rope
  • Canoeing or Kayaking
  • Volleyball
  • Basketball
  • Tennis
  • Throwing Frisbee
  • Golf
  • Skiing
  • Snowboarding
2. Try something NEW!
  • Yoga
  • Pilates
  • Workout class
  • Dance
  • 5K Walk or Run
  • Boxing
  • Fencing
  • Indoor Swimming
3. Workout while you watch TV
  • Walk or run in place
  • Lunges
  • Squats
  • Sit ups
  • Push ups
  • Lift weights
  • Jumping Jacks
  • Tricep Dips
4. Add exercise throughout your day.
  • Park far away from destination
  • Take the stairs
  • Walk during lunch or break
  • Have walking meetings
  • Walk outside or around field during kid’s practice
5. Don’t forget to wear layers, sunblock, and sunglasses!
It’s important to protect your skin and eyes during throughout the year. Before you workout and your body warms up, you may feel cold, but then feel overdressed after you start working out. Wear layers and make adjustments so you aren’t tempted to cut your work out short or stop exercising.
6. Be Smart. Stay safe.

Exercise outdoors with a friend, wear a reflective vest, and carry a flashlight as it gets darker earlier and stays dark later in the morning.


Consult your doctor before attempting a new exercise or program. 

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 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.

Fall Skin Care Tips and Sun Safety

Breast Cancer Awareness, Health Tips, iGoPink Blog, Think PINK Tips!, Uncategorized, Wellness & Fitness 1 Comment
 Set of 5 Different Autumn's Banners

Just because summer is coming to an end, does not mean you stop protecting your skin! Soaking up some sun at a fall festival or simply taking a walk outside can help you to receive an essential dose of Vitamin D, but you still need to take precautions. Follow these tips to take care of your skin this fall – and in every season:

  • DO regularly receive 15-20 minutes of midday sun exposure, exposing as much of the skin as possible while being careful not to burn.
  • DO wear sunscreen. Sunny, Cloudly, Spring, Summer, Fall, and Winter – always! Wear sunscreen that is non-toxic and free of dyes, fragrance, and chemical irritants.  Tinted sunscreen is another product that protects your skin and which a touch of color.
  • DO wear a hat! The skin around your eyes and face is thinner than the rest of your body. Protect your skin by keeping your eyes shaded with a hat.
  • DON’T over expose your skin to the sun! Just because temperatures are lower, doesn’t mean you won’t burn or damage your skin. Too much sun speeds up your skin’s aging process and causes wrinkles, sun spots and damage. If you did soak up too much sun, Photofacials are a way to keep skin healthy and helps to remove sun spots or other pigmentation irregularities.
Have a fun and safe fall!
Set of 5 Different Autumn's Banners / Nature

Lychelle Jomsky
 is a member of The Breast Cancer Charities of America’s Advisory Board and a RN, Advanced Injector, and Senior Certified Laser Technician at Seychelles Med & Laser Spa in The Woodlands, Texas. Seychelles Med & Laser Spa’s mission is to provide the most advanced aesthetic and cosmetic procedures in a comfortable and relaxing setting. Seychelles uses the most advanced treatment techniques and equipment to maximize results and to ensure the safety of their clients. To learn more, visit

Wellness Wednesday: Fall Fitness Tips

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Seriously, what’s not to love about fall? Pumpkin lattes are back, you can dig out your favorite sweaters, and sweet potatoes are finally in season. Best of all, the crisp temps make fall the perfect time to exercise outdoors: “The cool weather allows you to enjoy yourself without having to worry about being overheated or too cold,” says Terri Walsh, celebrity trainer and creator of the Active Resistance Training Method (A.R.T.). And that means you’re more likely to feel awesome during your workout, and maybe even log an extra mile or climb another trail.

But before you lace up and head outside, prepare for your outdoor adventure with Walsh’s fall weather workout tips:

Wear Layers
It may feel slightly nippy at first, but the weather has a rep for changing on a moment’s notice. Dress in layers that you can easily remove if your body starts to heat up—or put back on if you get cold, says Walsh.

Stay Hydrated
Many people forget to drink enough fluids during fall workouts because it’s not super hot, says Walsh. Not good. Keep drinking as normal to avoid dehydration. While it’s good to carry water, you can add some flavor with a bit of fruit juice to get even more nutrients.

Pack Snacks
Don’t disrupt your outing for a food pit stop. If you’ll be out most of the day hiking or biking, Walsh recommends bringing a small backpack with nuts or fruit stashed inside. No matter where you are, at least you have a constant source of fuel.

And if you think running is the only outdoor exercise to try, it’s time to get creative! If you’re near some branches and a log, you’ll definitely want to try this off-the-beaten-trail circuit workout. But if a park is your only outdoor fitness center, find a jungle gym and do these fun exercises on the playground. The kids in line for the monkey bars can wait their turn.