5 Healthy Habits for Memorial Day

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Happy Memorial Day Banner with Text

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.
Watermelon Tomato Salad2

Have a happy and healthy Memorial Day weekend!

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?


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!

Week 3 #iGoPinkChallenge Check-In

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January 2016 Email Banner.002


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Get ready for the week ahead with new FUN challenges! If you are joining us for the #iGoPinkChallenge, this is what you have to look forward to.

Day 10 – Sunday, January 10th

Get ready for the week! Pre-make healthy meals

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Day 11 – Monday, January 11th

Stretch at home, work, or where ever you are. Sign up for our email newsletter to learn 5 Easy Stretches

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Day 12 – Tuesday, January 12th

Tell a friend about Breast Cancer prevention! Get the facts at the iGoPink Blog!

Happy women in circle wearing pink for breast cancer on white background

Day 13 – Wednesday, January 13th

Are you drinking enough water? Drink 8 glasses of water every day.

Day 14 – Thursday, January 14th

DIY – Make your own all purpose cleaner!

Day 15 – Friday, January 15th

PIZZA TIME! Make our favorite gluten free pizza at home.

Cauliflower Pizza Chloe Wine

Day 16 – Saturday, January 16th 

Make your own trail mix to take on a hike, long walk, or run outdoors.

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Join us for the #iGoPinkChallenge during the month of January! Learn more here and take the challenge with us!

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January 2016: Take the 31 Day #iGoPinkChallenge

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iGoPinkChallenge Guide Banner

This January join us and take the #iGoPinkChallenge! Complete the challenge of the day by making healthy choices with the help of the #iGoPinkChallenge January guide. On social media we will also share daily tips, recipes, and workouts – so be sure to follow us on Facebook and online!

Ready to take on the #iGoPinkChallenge? Click HERE to download the FREE iGoPinkChallenge January Guide.

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This January you can also join BCCA’s Jen by going Vegan! Take the #iGoVeganChallenge by eating a plant-based diet without meat or animal products. Click here to download the FREE #iGoVeganChallenge guide.


Get Inspired and Involved!

1. Print and post the guide on the fridge, wall, office or a visible location that will remind you to keep on track! Complete the guide by checking off your daily challenge, writing down what you ate and drank, and documenting your workout.

2. Check in online! Share a picture or video with a description of what you ate, recipes, workouts and healthy tips on social media with hashtags #iGoPinkChallenge #iGoVeganChallenge 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!

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

4. Subscribe to receive weekly emails! Get motivated and become part of the #iGoPinkChallenge group. Sign up here below:

December On-The-Go! Quick Fitness Tips

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Feeling swamped during the holidays? Between the Holiday Parties, family get togethers, shopping needs and added temptations for treats it’s easy to find yourself losing motivation and time in the day to fit in your normal routine.


Here’s a few quick tips [with a Pure Barre twist] to feel like you’re keeping your strength and balance during the holiday rush.


Strong corechallenge your abs virtually anywhere! [2 min series and repeat as many times as you’d like]
     *need a semi-soft surface like a mat or carpet


Take your hands lightly behind your thighs, take your feet hip width apart, round down to where you feel your waist line engage, and make your movements sharp. Maybe you go back and inch up an inch, you lower down slow and come up quick, maybe you extend your arms and maybe you reach overhead and do the same series. For a deeper challenge add a soft ball in between your hands and add squeezes on it for every movement. Just work make sure your abs are the focus, not your low back or momentum.


To work your lower abs after you’ve already done the above series – lie down on your back and do your best to zip your legs together so they’re nice and tight. [you could even place that same ball in between your legs for bonus inner thigh work] and try to tuck your hips up toward this ceiling. Avoid the conventional habit of swinging to get a big range of movement: instead press your low abs into the floor. This will shift all the focus to your lowest abdominal section. As you get stronger you’ll really feel this change and won’t feel like your upper body is engaged. Switch up your movements and leg spacing for 1 minute each. The last 15 seconds of each series should be tough but remember to breathe! Repeat as many times as you can!


This is a great option to do even while watching TV or during the commercial breaks!


Happy Holidays to all!

advisory board jaimeeJaimee Myers

Jaimee is a member of The Breast Cancer Charities of America’s Advisory Board and the co-owner of Pure Barre in The Woodlands, Texas and Hughes Landing in The Woodlands, TX. 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. While living in the Seattle area a few years back, she decided to give Pure Barre a try to put a change in her fitness routine. From the first class she was thoroughly humbled by the fatigue in my muscles and that good deep soreness the next day. She decided to get involved and spread the Pure Barre technique with her friends and family – she believes in it and the sense of community it brings to everyone who takes a class. Pure Barre is all about small, isometric movements that anyone can benefit from – it strengthens, arms, abs and legs without creating bulk.

Learn more about Jaimee

Skin Care Tips for Winter

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Just because temperatures are dropping and we are less likely to spend a day at the beach doesn’t mean you need to stop taking care of your skin! Here are 5 tips on how to take care of your skin during the cold winter months:


  • Keep Hydrated! Just because it’s not hot out, doesn’t mean you should drink less water. Hydrate your skin from the inside, out by drinking plenty of water and fluids.
  • Use a heavier face cream. Winter skin is more fragile, so be sure to choose a smart formula that has natural, nourishing ingredients. Moisturize right after you wash to help seal in dampness and moisture into the skin.
  • Don’t forget the sun screen! Winter sun can be just as damaging. Apply a lotion thats 30 SPF or higher to protect your skin from direct or indirect sunlight.
  • Exfoliate. Moisture can soak in properly if you have too many dead skin cells. Try a nighttime retinol treatment which acts as an exfoliant and works to remove dead skin. Chemical or laser peels also are beneficial to removing dead skin.
  • Eat water based foods. Stay away from salty, processed foods and instead fill up on water packed fruits and vegetables like spinach, alfalfa, lima beans, celery, tomatoes, cucumbers, zucchini, and carrots.


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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 SeychellesMedSpa.com

5 Healthy Dessert Ideas for National Dessert Day

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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 1 Comment

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.

Cauliflower Pizza – A Quick, Healthy and Gluten Free Recipe

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Cauliflower Pizza Chloe Wine

Learn how to make pizza with a crust made out of cauliflower! A quick and easy recipe that is gluten free and healthy for you.

Recipe brought to you by The Breast Cancer Charities of America

1 head cauliflower
1 egg
1 cup lowfat cottage cheese, drained
1 teaspoon oregano
2 teaspoon parsley
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon hot sauce
1 tablespoon coconut oil
non-stick cooking spray (coconut oil)

organic marinara sauce
cheese (non-dairy shredded almond cheese)


  1. Wash and trim leaves from cauliflower. Cut into quarters and remove center stems. Break into small pieces (florets) and place into food processor to grind into tiny pieces that looks like rice. Remove ungrated pieces and grind up cauliflower in batches if necessary. You can also use a cheese grater to break down cauliflower.
  2. In a large skillet, add coconut oil then turn to medium heat. Once heated, add cauliflower “rice” and stir occasionally. Cook for about 5 minutes or until cauliflower has slightly softened and is tender. Set aside.
  3. Drain cottage cheese with strainer or cheese cloth to remove excess liquid.
  4. In the food processor, add egg, cottage cheese, oregano, parsley, garlic powder, salt, pepper and hot sauce. Blend until smooth.
  5. In a large bowl, add cauliflower and cottage cheese mixture and stir until just combined.
  6. Preheat oven to 400 F degrees
  7. Spray baking sheet or pan with non-stick cooking spray. Spread mixture evenly into pan into a circle shape and pat/smooth down the edges.
  8. Bake at 400F for about 25-30 minutes or until “crust” is starting to brown.
  9. Add toppings. Place back into 400F oven and cook for 5 more minutes – or until lightly browned, crispy, and/or cheese has melted.
  10. Slice, serve and enjoy immediately

*Note: Pairs well with a glass of Chloe Wine Collection‘s Pinot Noir.

Chloe Wine is a sponsor of BCCA’s Wine Women & Shoes event on September 24, 2015. To learn more about this event, purchase tickets or how you can be a sponsor, please visit WineWomenandShoes.com/Houston

Download the Cauliflower Recipe Card by clicking HERE! Be sure to share this recipe with your friends and family!iGoPink Cauliflower Pizza Recipe Card

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

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
INSTAGRAM: https://instagram.com/_igopink

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